How to Get the Health Benefits of Cinnamon

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Cinnamon (Cinnamomum velum or C. cassia) has long been considered a "wonder food" in various cultures and science has shown that its active oil components such as cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol do convery certain health benefits. While medical research is varied as to the extent of cinnamon's health benefits and the jury's still out as to whether cinnamon can truly combat disease, cinnamon does have a therapeutic role in certain ailments such as digestive troubles and minor bacterial infections or colds. See the Warnings below before using cinnamon as a health product.

Steps

1. Select and store cinnamon for the freshness. Available in both stick and powder form, cinnamon should be handled with care to obtain the highest amount of potency.
   • Seal cinnamon in a tightly sealed glass container and store in a cool, dark, dry place. Use a jelly jar or canning materials for best results.
   • Ground cinnamon can be kept fresh for up to six months. Cinnamon sticks may stay fresh for up to one year.
   • Extend cinnamon’s shelf life by storing the spice in the refrigerator in a well-sealed container.
   • Smell the cinnamon to check for freshness. Make sure it has a sweet smell — a true indicator that it is fresh.
2. Buy organic cinnamon. Choose organically grown cinnamon to ensure that it has not been irradiated. Irradiating cinnamon may lead to a decrease in its vitamin C and carotenoid content.
3. Consume between 1 to 6 grams of cinnamon a day to experience the health benefits from cinnamon. Depending on the reason for taking cinnamon therapeutically, some researchers believe that as little as ½ teaspoon to 1 teaspoon (2 to 4 grams) of ground cinnamon (either pre-ground or hand ground from a stick) provides enough of a benefit. Here are some ways to consume cinnamon:
   • Cinnamon can be baked into a dish or sprinkled on top of food.
   • Eating raw cinnamon may have a harsh taste and may be more palatable when mixed with food or drinks.
   • While mixing cinnamon in cold drinks or food provides the same health benefits as mixing it with hot dishes, cold food does not absorb the spice and may be more difficult to consume.
4. Add cinnamon to warm drinks to reduce cold and flu effects. Cinnamon’s oils and nutrient composition can reduce the symptoms of the virus.
   • Add one to two teaspoons of ground cinnamon to a steaming hot cup of green tea or cider. Add lemon juice to help combat a respiratory infection.
   • A dash or two of cinnamon added to soups such as lentil or black bean may add an exotic flavor, plus provide the warming goodness may bring relief to those feeling under the weather.
5. Use cinnamon as a post-meal digestive aid. If you experience heartburn or indigestion following a meal, cinnamon might help you as it can stimulate a weak digestive system. Try a cinnamon tea after a meal.[1]
6. Season a high carb food with cinnamon to lower the impact it will have on blood sugar levels. Research shows that cinnamon slows the rate at which the stomach empties after meals, lowering blood sugar after eating. A study conducted at Malmo University Hospital examined how 14 subject’s stomachs emptied after eating rice pudding laced with cinnamon. Scientists concluded that the rice pudding lowered the gastric emptying rate from 37% to 34.5% and reduced blood sugar levels after eating.
   • A study published in 2009 suggests that taking/eating cinnamon twice a day for 90 consecutive days can improve blood sugar levels.
   • If you have diabetes, consult with your physician about the impact of cinnamon on your levels. Also, never substitute cinnamon for insulin.
7. Smell cinnamon for boosted brain function. According to a study authored by Dr. P. Zoladz, simply smelling cinnamon can boost cognitive processing.
   • Chewing cinnamon flavored gum or smelling fresh cinnamon has an impact on stimulating brain function.
8. Reduce heart disease and improve colon function with cinnamon. Cinnamon is an excellent source of calcium and fiber. The combination of the two components binds and removes bile salts from the body--salts that have a damaging effect on the colon. When the bile is removed the body, it has to break down cholesterol to generate new bile, having a positive impact on atherosclerosis and heart disease prevention.
   • Although cinnamon tastes delightful when mixed with baked goods, skip the cookies and cakes in order to obtain the true health benefits and not counteract the impact of cinnamon on heart disease.
9. Decrease inflammation with cinnamon. Cinnamon can lower the release of arachidonic acid from cell membranes, which acts as an anti-inflammatory.
10. Tap into cinnamon benefits to act as an anticoagulant. Cinnamaldehyde, one of cinnamon’s active oils, has been researched for its effects on blood platelets and it’s anti-clumping impact.
    • Don’t consume more than the recommended amount of cinnamon a day, especially if you have a blood disorder. High levels can lower your platelet levels, which can create uncontrollable bleeding.
    • Avoid eating cinnamon before surgery and tell your physician about any cinnamon consumption.

Tips

• Use cinnamon instead of sugar to sweeten certain foods.
• Purchase cinnamon scented candles or oil to keep on your desk at work.
• Cinnamomum velum is also known as true cinnamon and is grown principally in Sri Lanka, the Seychelles, Madagascar and southern India. C. Cassia is also known as Cassia or Chinese cinnamon and is native to southern China and also grown in India, Malaysia, Thailand, Vietnam and Indonesia. There are around 250 species of Cinnamomum currently recognized. Cinnamon available to the consumer may be a mixture of species and grades but as with most foods, if you pay more, the quality should be better.[2]

Warnings

• Before you add cinnamon to food or drinks, ask your physician if eating cinnamon is safe for you, as cinnamon can interact with some medications and some people should not eat cinnamon.
• Don’t eat a lot of cinnamon if you take a blood thinner. Cinnamon contains small amounts of coumarin, which can cause blood-thinning or liver problems in large amounts. Ask your physician if eating any cinnamon is safe for you.
• If having surgery, cease using cinnamon in medicinal amounts at least one week prior to any surgery, to avoid blood thinning complications. Generally small use as a spice is okay but speak to your doctor for more information.
• Breastfeeding or pregnant mothers should not take medicinal levels of cinnamon.
• High levels of cinnamon may be toxic.

 

Things You'll Need

• Fresh, high quality cinnamon

Related wikiHows

• How to Lighten Your Hair With Cinnamon
• How to Buy, Store and Cook With Garlic
• How to Add Fruit to Your Diet
• How to Make Natural Herbal Oil

Sources and Citations

• http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=17556692&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum – research source
• http://www.naturalnews.com/034260_cinnamon_health_benefits.html – research source
• http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68#purchasequalities – research source
• http://www.life-enhancement.com/article_template.asp?id=1153 – research source
• http://www.mayoclinic.com/health/diabetes/AN00939 – research source
• http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon – research source
• National Geographic, Guide to Medicinal Herbs, pp. 111-113, (2010), ISBN 978-1-4262-0700-6 – research source

1. ↑ Elson M Haas, MD, Staying Healthy with Nutrition, p. 273, (2006), ISBN 978-1-58761-179-7
2. ↑ National Geographic, Guide to Medicinal Herbs, pp. 111-113, (2010), ISBN 978-1-4262-0700-6

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How to Prevent Blood Clots

from wikiHow - The How to Manual That You Can Edit

Blood clots form due to the narrowing of blood vessels. This narrowing occurs because the wall of the vessel ruptures, plaque builds up or sometimes a combination of the two. After the blood vessel narrows, it is easier for blood cells to collect in that 1 passage and form a blockage or a clot. The goal is to keep the blood moving so that the cells do not collect and a clot does not form. This is how to prevent blood clots.

Steps

1. Exercise on a regular basis. Simple things like walking can be enough to help keep your blood circulating.
2. Move your extremities around. Motion will prevent the pooling and clotting of blood cells in 1 area. This is especially important when you are required to be still for long periods of time such as during long-distance travel or a hospital stay.
   • Draw circles with your toes or do toe heel exercises if you cannot stand up and move around.
   • Get up and move around on a plane, train or bus at least every 4 hours even just to walk up and down the aisle.
   • Stop the car, get out and move around at least every 2 hours when you are on a car trip.
3. Drink plenty of water. Dehydration can be a hindrance to proper circulation.
4. Dress in loose fitting clothing. Tight clothing can cut off circulation thereby encouraging blood clots.
5. Lose weight if your doctor cautions you that you are overweight.
6. Take a blood thinning medication. Your doctor may recommend that you try aspirin as a mild blood thinner, or the doctor may prescribe a stronger blood thinner for your depending on your determined risk level.
7. Wear compression stockings on your legs. These are stockings that fit rather tightly in order to help circulate the blood back up from your feet and your legs to the rest of your body.
8. Monitor changing hormone levels. Birth control pills, hormone replacement therapy, pregnancy or postnatal changes can trigger risk for blood clots. During any such hormone changes, you should be monitored by a doctor to ensure that clots do not form.

Warnings

• If you experience swelling, pain or tenderness, reddish or bluish skin discoloration or warmness in 1 of your legs, you may be experiencing a Deep Vein Thrombosis (DVT) and you need to see a physician as soon as possible.
• If you experience shortness of breath, sharp chest pain, rapid heart rate and an unexplained cough with bloody mucous, you may be experiencing a Pulmonary Embolism (PE) and you need to get to a hospital immediately. This is a blood clot that has lodged in your lung and requires medical attention.

Things You'll Need

• Aspirin
• Prescription Blood Thinners
• Water
• Loose Fitting Clothes
• Compression Stockings

Related wikiHows

• How to Thin Blood
• How to Prevent Blood Clots With Vitamin E
• How to Avoid Getting Deep Vein Thrombosis (DVT)
• How to Act Immediately to Lessen Brain Damage from a Stroke

Sources and Citations

• http://www.stoptheclot.org/learn_more/prevention_of_thrombosis.htm

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Prevent Blood Clots. All content on wikiHow can be shared under a Creative Commons license.

How to Prevent Blood Clots With Vitamin E

from wikiHow - The How to Manual That You Can Edit

A blood clot forms once the blood becomes stagnant. 2 types of blood clots form when there is damage to the blood vessel lining. One type of blood clot forms within an artery. The other type of blood clot forms inside a vein. One way to prevent the formation of blood clots is to implement vitamin E into your daily regime. You can accomplish this by eating a diet rich in vitamin E and you can also take vitamin E supplements. Researchers believe vitamin E helps prevent dangerous blood clots from forming which can lead to heart attacks or venous thromboembolism. Learn how you can implement vitamin E into your diet so you can stop blood clots from taking form.

Steps

Consume a Diet Rich in Vitamin E

1. Eat a bowl of whole grain cereal or fortified cereal for breakfast. Food with whole grains contains a significant amount of vitamin E.
2. Consume fish, poultry or any other lean meats for lunch. This can be turkey, roast beef, ham or pastrami. Ask for whole grain bread as opposed to white or sourdough bread. You can also eat a sandwich with all of these meats included, to give you a solid amount of vitamin E for lunch.
3. Prepare a nice salad for dinner. Use eggs, black beans and nuts, along with broccoli, to give your body adequate amounts of vitamin E.
4. Use vegetable oils to bake, broil and fry foods. These oils include safflower oil, wheat germ oil and sunflower oil, among many others. Vegetable oils have a solid amount of vitamin E in them. Check the labels to make sure the brands you use are low in saturated fats, trans fats and cholesterol.
5. Snack on nuts. Replace high fat candy bars and junk foods with unsalted nuts. Nuts like almonds and filberts contain the highest amount of vitamin E out of all of the nuts.

Take Vitamin E Supplements

1. Buy vitamin E supplements at the drug store or a reputable online supplement store. Once your supplements arrive in the mail, check to make sure the security label is intact. Read the directions and the recommended daily dose on the bottle.
2. Keep track of how much vitamin E you eat every day. Take a supplement every day when you do not want to eat a diet rich in vitamin E. When you plan to eat 1 or 2 items with vitamin E, take only as much vitamin E to make your recommended daily dose.
3. Use vitamin E supplements to provide your body with this vitamin. When you plan to eat other foods without vitamin E in them that day, take a supplement. When you plan to eat foods rich in vitamin E, do not take any supplements containing this vitamin that day. 

Tips

• The recommended daily dose of vitamin E for men and women 14 years and older is 15 mg. For women undergoing lactation the recommended dose is 19 mg.

Warnings

• Fat-soluble vitamins, such as vitamin E are at a higher risk for toxicity because these vitamins tend to accumulate within the body. This is why it is important to keep track of how much vitamin E you consume or take orally.

Related wikiHows

• How to Prevent Blood Clots

Sources and Citations

• http://ods.od.nih.gov/factsheets/vitamine/
• http://www.medicinenet.com/blood_clots/article.htm
• http://www.askdrsears.com/html/4/t043600.asp
• http://emedicine.medscape.com/article/819426-overview

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Prevent Blood Clots With Vitamin E. All content on wikiHow can be shared under a Creative Commons license.

How to Eat More Vitamin E

from wikiHow - The How to Manual That You Can Edit

Vitamin E is an extremely important vitamin that holds nutritional value and defends against the set on of dementia and Alzheimer's disease later in life. Vitamin E has also been found to greatly reduce the risk of heart disease and heart attacks, while also helping people who have had heart attacks recover more swiftly than diets that are low in Vitamin E. Thankfully, Vitamin E is a fairly prevalent nutrient, though it may not be as familiar in many diets as Vitamin C or Vitamin D. By setting goals for yourself and maintaining a balanced diet, a plentiful dose of Vitamin E is easy to obtain.

Steps

1. Eat greens. Salad products have some of the highest dosage of Vitamin E. Spinach, especially, is extremely high in Vitamin E concentration. You can add extra Vitamin E to your salad by also including avocados, another great source of Vitamin E.
2. Add foods rich in Vitamin E like almonds, peanut butter, broccoli and tomatoes to your diet. Other foods that are high in Vitamin E include kiwi and mango. Pay attention to what you're eating. If you need to increase your Vitamin E intake, make sure you add the foods that will enhance your diet.
3. Cook your food properly. Vitamins and other nutrients are all too often lost in the process of cooking food. This can be avoided by sticking to raw food, which maintains all original nutrients held in your produce. When you store your food, make sure it is in an airtight container so it stays fresher longer. Eating foods with too many preservatives is unhealthy, so storing your food is especially important when using wholesome organic foods. On that same note, try sticking to whole-grain flours for additional nutritional benefit.
4. Use the right oils. Vitamin E is actually contained in a variety of oils, too, so you can obtain even more Vitamin E in the process of making your food. Sunflower, safflower and peanut oils all contain a good amount of Vitamin E. Just remember the previous step if you choose to cook your food in these oils.
5. Track your intake. The recommended daily dosage of Vitamin E ranges from 600 IU to, at the very most, 1500 IU. In laymen's terms, about 10 mg of Vitamin E is the recommended daily intake.
6. Take a supplement. While many nutritionists vouch that supplements are not the best method to increase nutritional health and vitamin intake, if your daily intake of Vitamin E is still too low, supplements may be a last resort. As with any medicine, consult a doctor before adding any vitamin supplement to your daily health regimen.

Video 

 

Warnings

• High doses of Vitamin E supplements are actually extremely unhealthy for you, so never take more than the recommended dosage of any given supplement containing Vitamin E.

Related wikiHows

• How to Prevent Blood Clots With Vitamin E
• How to Choose Vitamin Supplements
• How to Best Absorb Vitamin A Supplements
• How to Eat More Vitamin C
• How to Get More Vitamin A
• How to Eat More Food

Sources and Citations

• http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-e/index.html
• http://www.oregonlive.com/health/index.ssf/2010/08/you_docs_eat_vitamin_e-rich_fo.html

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Eat More Vitamin E. All content on wikiHow can be shared under a Creative Commons license.