The sacred book of Islam Quran mentions about black seed “In it lies a cure for everything except demise.” This antiquated adage has procured a considerable validation in the contemporary scientific world today. 

Black seed oil being a remedy for every ailment connotes that there is not a single disease that this blissful herb cannot assuage.

15 Proven Advantages to be bewitched by Black Seed Oil

Black seed oil being a remedy for every ailment connotes that there is not a single disease that this blissful herb cannot assuage.

1. A Miraculous Anti-Rheumatic and Anti0steoporotic

Numerous biological studies endorse that black cumin seed oil has potent anti-inflammatory and analgesic attributes. The active ingredient thymoquinone (TQ) serves as a distinct blocker for several pro-inflammatory mechanisms involved in rheumatism, illuminating its use in rheumatological disorders like osteoarthritis and rheumatoid arthritis. Therefore, massaging the inflamed joints with this oil alleviates the swelling, pain, and redness swiftly. You must be wondering what makes TQ so effective for the joint and muscular pain? Actually, the TQ down-regulates a protein called MMP-1 (matrix metalloproteinase-1), which is meant to break down the collagen in the joints. Since collagen is the chief structural protein that delivers the bones and joints their resilient strength and elasticity, thereby, smashing down the collagen will undermine your bone health. Likewise, this explains the significance of black seed oil in osteoporosis (an age-related wear and tear musculoskeletal disorder, characterized by a decrease in bone density, prompting to weak and fragile bones with an increased propensity for fracture).

2. A Verified Anticancer Remedy

Scientific studies substantiate that the TQ contained in black seed oil is efficient against inhibiting the proliferation of cancer cells, the tumor burden, as well as simultaneously acting as a tumor-preventive agent. The biological reasoning for this property of Nigella oil is vast; nonetheless, I will shortlist a few important ones here. Firstly, TQ being a potent antioxidant prevents against free radical damage and the consequential DNA mutation contributing to cancer formation. Secondly, it TQ amplifies the CD8+ T-cell activity, which is a cytotoxic cell destined to destroy the cancer cells. Thirdly, it enhances the levels of a cytokine, named interferon gamma (IFNγ), which encourages the natural killer cell activity (another cytotoxic cell that induces apoptosis/death of cancer cells). There are miscellaneous scientific analyses signifying black seed oil as a natural chemotherapeutic agent. These cancers include, but are not limited to colon cancer, pancreatic cancer, esophageal cancer, lung cancer. Moreover, the black seed oil contains fatty acids like Eleostearic acid (α-ESA), which inhibit the proliferation of human breast cancer cells.

3. A Guardian Angel against a Variety of Infections

The black caraway oil, owing to its abundant TQ content serves as a powerful antibacterial, antifungal, and an antiviral remedy. The infections against which it’s proven to be effective are viral infections like common cold and flu; in fact, there are some promising results in alleviating the life-threatening viral disease i.e. HIV/AIDS. Black seed oil is gaining recognition in the treatment of another deadly hospital-acquired bacterial infection, called MRSA (Methicillin-resistant Staphylococcus aureus). According to a study published in the Iranian Journal of Basic Medical Sciences, all strains of MRSA were sensitive to the N. sativa seed extract. This is not just one bacterial infection, the black seed oil is efficient at treating as well as avoiding various other harmful bacterial infections like Pseudomonas aeruginosa, Klebsiella pneumonia, Streptococcus mutans (a causative microbe for tooth decay and dental caries). Hence, application of the oil to the teeth and gums as a preventive method is better than cure.”

The immune-boosting qualities of black seed oil will not only mitigate these infections, besides, it will keep these superbugs at bay. Additionally, it takes the edge off fever.

4. A Digestive Ailment Healer and a Hepatoprotective

Hippocrates (the father of Medicine) utilized black seed oil to cure digestive disorders. N. sativa seed oil reduces abdominal cramps/colic, bloating, gases/flatulence, dyspepsia/heartburn, anorexia (loss of appetite); moreover, it causes detoxification and colon cleansing; on one hand, it accelerates the intestinal motility, eliminating constipation, whereas contrary to its mild laxative effect, it possesses anti-diarrheal characteristics as well. Similarly, this herbal folklore used in the treatment of intestinal worms serves as a natural antihelminthic. You can use 1 tablespoon of the oil with honey every night to expel out the worms. 

Into the bargain are the hepatoprotective effects of the black seed oil. It defends the liver against toxic agents like carbon tetrachloride (CCl4). This is due to the provocative actions of black seed oil on glutathione transferase. Glutathione transferase is an enzyme that catalyzes the conjugation of the reduced form of glutathione (GSH). GSH is a potent detoxifier and a free radical scavenger. 

5. A Novel Cardio-Protective 

Black seed oil moderately diminishes the blood pressure via its parasympathomimetic effects (a part of the autonomic i.e. involuntary nervous system, which when stimulated functions to reduce various bodily functions, including blood pressure and heart rate). Hence, predicting a corresponding decline in cholesterol levels is comprehensible. Having said that, these effects are yet mild to moderate, so other dietary precautions and lifestyle modifications remain the mainstay of treatment for hypertension. 

6. An Anti-Asthmatic

Contraction of smooth muscles of the air passages predisposes to breathlessness, wheezing, and asthma. The thymoquinone in black seed oil metabolizes to nigellone. Both TQ and nigellone (nigellone per se) relax the smooth muscles of the air passages (bronchodilatory effects), specifically the trachea. Experimental studies performed using N. sativa extract showed a notable improvement in PFTs (pulmonary function tests), concomitant with a diminution in the asthma symptoms and frequency. 

7. A Migraine Eliminator

After dusk, there is a dawn and after a migraine, there is a relief! Thanks to the black seed oil, this lessens the severity of intense headaches in a matter of hours! This should be the best news for the migraineurs who strive to cope with their pulsatile, throbbing headaches on a frequent basis. All you have to do is to take a few drops of the black seed oil, apply it over the affected areas of the head (for instance, temple, forehead, top of the head, neck etc.) and massage it gently. Another trick is to take a teaspoon of the black seed oil daily in the morning, preferably with honey. You might be surprised at the instant relief brought about by this heavenly oil.

8. A Panacea for Diabetes

Studies testify that the black seed oil decreases the blood glucose levels via increasing the insulin levels (a hormone secreted by the pancreas, which aims to reduce the blood glucose levels normally). However, since, the diabetics are usually insulin resistant or insulin-deficient; their blood glucose levels remain on the higher side. Backed up by surveys on animals, the glucose lowering effects of the black seed oil demonstrate its efficacy as a natural antidiabetic cure.

9. No More Blues

The antidepressant activities displayed by this splendid oil are worth mentioning. Consumption of black seed oil increases the levels of tryptophan in the brain. Tryptophan is an essential amino acid required to synthesize serotonin (a natural mood elevator). Since the formation of essential amino acids does not occur within the body, we ought to obtain them via food or supplements and NSO is yet again another source of tryptophan.

10. Sleep Regulator

Black seed oil serves as a sleep regulator, due to the same fact listed above. The upsurge in tryptophan instigated by this oil also serves as a precursor for the synthesis of melatonin. Melatonin regulates your circadian rhythm, signaling your body when to sleep and/or wake up. Therefore, ingesting, or rubbing your scalp with the black seed oil, on a usual basis will adjust the sleep-wake cycle and as you all know, “a better slumber is a passage to a better life!”

11. An Antiepileptic

The awe-inspiring (oil) may increase the seizure/fit threshold due to its effective ingredients (TQ and p-cymene), and thus utilized as an adjuvant remedy for convulsions along with the anticonvulsant medications. The accentuation of the GABA activity in the brain elucidates its anticonvulsant effects. GABA is an inhibitory neurotransmitter that offsets the neuronal excitability (neuronal excitability and hyperactivity instigates the onset of fits). 

12. Skin diseases

The NSO is traditionally eminent for its use in healing a variety of skin disorders, like eczema, dermatitis, acne, dry skin, redness and rosacea, and psoriasis. This is because of its moisturizing, soothing, emollient, and anti-inflammatory qualities.

13. A Kidney-Protector

Researches validate that the black seed oil defends the kidneys against free radical damage, renal ischemia (reduced blood flow to the kidneys) and toxins such as drugs and chemotherapeutic agents used in cancer patients.

14. A Toothache and an Earache Remedy

Looking for a toothache or earache remedy, here it is! Owing to its analgesic and anti-inflammatory properties, black seed oil instantly alleviates toothaches and earache issues.

15. Treats infertility and Menstrual Problems

The N. sativa oil enhances the sperm count and semen quality in men and is therefore, gaining popularity to cure infertility. It also exhibits a strong potential to aid with menstrual irregularities, cramps, vaginal discharge/spotting. Not to mention, the black seed oil is also a galactagogue (a substance that stimulates milk production from the breasts).

Take Home Message

Try supplementing this perpetually astonishing oil in your regular schedule, whether this means ingesting it, massaging it, or applying it topically. You will be amazed at how the black seed oil serves as an elixir of longevity! 

The post Black Seed Oil And Its Benefits appeared first on Claytab.

Welcome to the world of herbs!

An Infinite Repertoire of Valuable Ancient Herbs 

This article will emphasize on a plethora of ancient botanicals and their employment by the prehistoric herb-physicians and other distinguished heroes before and after the millennial times, for various illnesses and non-medicinal purposes. 

1. Aloe vera (Aloe barbadensis)

Acknowledged as the lily of the desert, Aloe is in a league of its own! Aloe vera is a cactus-like, stemless perennial (that survives for many growing seasons) botanical, with greenish fleshy, serrated leaves that enclose a mucilaginous gel inside, and simple inflorescence (a cluster of flowers with its stem and branches). It draws its origins from East and South Africa.

How the Primeval Greeks and Romans Used Aloe

Dating back to the times of the phenomenal Alexander the Great (the King of the Greek kingdom), who used Aloe to treat the wounds of his fellow soldiers, which alleviated the scorching and painful sensation of the wounds, simultaneously healing them.  

The most primitive usage of this immortal herb hails from Dioscorides (a renowned Roman botanist and surgeon who served in the Roman army). Dioscorides unfolded an assortment of Aloe’s benefits in his popular herbal parental pharmacopeia named “De Materia Medica.” The benefits of Aloe declared in his book are as follows:

It was regarded as a powerful astringent (a substance having a tendency to induce contraction of body tissues, such as scars, cuts, wounds, and staunches bleeding, like hemoptysis or coughing up blood, and hemorrhoids or piles’ bleeding).

It healed the foreskin of the penis and genital ulcers.

It was used as a potent laxative clearing up the bowels (Dioscorides described taking two spoonfuls of Aloe juice mixed with cold water or warm milk to procure the laxative effect). 

Moreover, he listed that it mitigates jaundice.

When roasted in a crimson-hot ceramic jar and the fat and smooth extracted from Aloe, made it ready to utilize Aloe as an eye ointment.

Use of Aloe by Egyptians: (The Jack of All Trades)

Egyptians were adept in natural medicine and treated different ailments with herbs. The ancient Egyptians utilized Aloe to heal wounds, burns, and scars. They used Aloe for treating tuberculosis (as mentioned by Dioscorides) and for assuaging headaches.

2) Bayberry (Myrica)

Bayberry is an evergreen shrub (bush) with a cylindrical cluster of flowers that are almost petalless (none or inconspicuous petals), and is native to North America. It is also known as Wax Myrtle, Myrica, and Candleberry. It has an aromatic fragrance, but an astringent and pungent taste. 

Traditional Uses

For thousands of Millennia, bayberry wax has been used to create candles. The wax was extracted by boiling the green berries of bayberry bushes. 

Ancient herbalists ascertained that bayberry has astringent properties, which caused it to function as an astounding wound healer. The astringent tannins in bayberry shielded the lining of the gut from inflammation and were useful for gastritis, heartburn, diarrhea (including dysentery or bloody diarrhea), colitis, and irritable bowel syndrome. Likewise, the prehistoric physicians valued it for treating respiratory infections, like cold and flu, as it astringes the mucous membrane of the respiratory tract, securing it from the irritant inhalants and infections; correspondingly bayberry was utilized as a decongestant in the form of a tea, retrieved from the bayberry tree bark.

Enriched with the astringent tannins, bayberry was believed to tighten and tone up the lax muscles, including the pelvic muscles, and therefore, was prescribed by primeval herbalists and physicians for uterine prolapse.

On the same grounds, the powdered form of the bayberry bark has been used in tooth powders for bleeding gums and mouth ulcers/sores. 

3) Black Seed Plant/Black Cumin Seed Plant (Nigella sativa)

Aboriginal to the Mediterranean areas, N.sativa is an erect perennial flowering plant with greyish-green leaves, delicate flowers, and the black caraway encapsulated fruit enclosing tiny black seeds; the taste of these black seeds is akin to that of onions or oregano. It has a long-established worth in the folklore medicine. In the Quran (the sacred book of Islam), it was valued as a healer for everything other than death and was listed in the bible as the “curative black seed.” The history of this herb can be dated back to the epoch of Egyptian Pharaohs, when it was discovered in the tomb of Pharaoh Tutankhamun. The N.sativa plant and seeds were dropped in the tombs to fight off spirits. The ancients utilized this herb for every ailment you can name of; parenthetically, this might sound like a broken record, nonetheless, it was entitled as “the seed of blessing!”

A) Digestive and Hepatic Ailments

Hippocrates used black seed as a remedy for digestive and hepatic (aka liver) diseases. He stated “all disease begins in the gut,” so his focus of treatment was the gut. He used it as a carminative to accelerate digestion, peristalsis and eliminate constipation. Dioscorides utilized it to expel out the worms via smearing the black seed with the fingernail and then drinking water.

B) Used as a Neurological and Leprosy Healer

Dioscorides named the N. sativa plant as Melanthium/Common Fennel flower. He used it to treat headaches. In accordance with his perspective, a concoction of this herb with vinegar healed catastrophic bacterial infections like leprosy. Leprosy was one of the most common terrifying and a contagious infection in the Biblical times, ergo, mentioned on numerous occasions in the Bible and has been a target of extensive research since the ancient era.

C) Anti-Asthmatic

Dioscorides used a decoction of N. sativa for allaying difficulty in breathing and other asthmatic symptoms. He used to pound it into tiny fragments, then wrap in a loincloth and advised the patient to inhale this, which used to extract out the mucus clogged in the respiratory tract.

The famous Unani Tibb scholar, Ibn Sina also claimed that it loosens the mucus plug, serving as a strong expectorant and revitalizing the lungs.

D) As an Emmenagogue, Galactagogue, and Diuretic

Another practice, as described by Dioscorides was using it as a remedy to induce menstrual flow (an emmenagogue), lactation (galactagogue), and to enhance the urinary flow (diuretic).

E) For Rheumatism

During the ruling of Prophet Muhammad (P.B.U.H), warming the black seed oil and massaging it over the painful joints and muscles, was a common practice.

F) Stimulation of Metabolism and Reinvigorates the Body

Ibn Sina, the author of the renowned “Canon of Medicine,” stated that eating black cumin seeds stimulates the metabolism and thereby, detoxifies the body from harmful wastes and toxins. Furthermore, he declared that black seed speeds up recuperation from lethargy and hence, served as an abundant supply of energy.

G) Toothache

Dioscorides and Ibn Sina both used to prescribe black seed for the relief of toothaches. Dioscorides advised to use it as mouthwash via boiling it with vinegar and taeda (pitch pine or loblolly pine). Pinus taeda and pinus rigida are pine trees native to the Southeastern United States.

H) Infinite Uses in Ayurvedic Medicine

In Ayurveda, black cumin seeds were used for diverse kinds of ailments, including but not limited to hepatitis, diarrhea, and worm infestations.

4) Calendula officinalis (Marigold)

A perennial plant belonging to the family Asteraceae is a native to Europe and Asia. It contains yellow inflorescences, which surround a central disc floret. These flowers are visible when Calendula opens its daffodils at around 9 am in the morning. Calendula has been recognized for its highly valued medicinal and culinary niches since the prehistoric epoch. 

Roman and Greek Medicine

The ancient Romans used this stunning herb for healing digestive ailments and devastating infections, like the plague. They also used it for alleviating skin rashes like eczema by formulating ointments from this herb. Particularly important was its widespread use as an alternative to saffron, which was quite costly during those days and was, therefore, traditionally called a “poor man’s saffron.”

Dioscorides mentioned that other than being marvelous for healing cuts, abrasions, and ulcers, calendula was an effective vermifuge (a substance that accelerates the expulsion of worms from the intestines); furthermore, oil prepared from this herb was an awesome remedy for rheumatism.

Use of Calendula by the English

The medieval homemakers of Shropshire (England) used to create cheese from Calendula.

Use of Calendula by the Ancient Indians

The primeval Indians used the flowers for embellishing their Gods’ idols in their temples and homes.

5) Cayenne Pepper (Capsicum minimum)

As quoted by Dr. Schulze, “if you master only one herb, master cayenne pepper. It is more powerful than any other.” Cayenne is a fiery plant that is indigenous to America. It grows in dry, hot climates.

History and Traditional Uses

The chronicle of capsicum can be traced back to as early as 7000 BC, originating from Mexico, where Mexicans ate the peppers to cure digestive ailments. Christopher Columbus (a legendary Italian explorer and pioneer of the New World) first discovered cayenne peppers during his tour of the Caribbean Islands). 

Use of Capsicum by the Ancient Americans

 In South America, the soldiers would burn this capsicum and availed the generated smoke against the intruding Spanish combatants. 

A well-known American herb physician of the 17th century, named Samuel Thomson would formulate a powder by amalgamating cayenne pepper with Lobelia inflata (an emetic herb/herb that stimulates vomiting). He recommended this composition powder for clearing up bowels and for raising and restoring the body’s natural temperature (as per his analysis, colder temperatures prone people to a variety of illnesses). For the same reason, it was employed as a cardiovascular stimulant, enhancing the blood flow, and as a remedy for chilblains (tissue damage secondary to sudden exposure to cold and humidity).

A famed herbalist of nineteenth-century, Dr. John R. Christopher used it to treat hypertensive patients. He stated, “Given the fact that cayenne pepper dilates the blood vessels, it reduces the blood pressure.”

Dr. John Heinerman mentioned that cayenne is a powerful synergistic amplifier (i.e. it will amplify the action of other nutrients and herbs when combined with them). Accordingly, he used to make a concoction of orange juice and a pinch of cayenne and drink it to keep himself protected from cold and flu.

Use of Cayenne by the Buddhists and Ayurvedic

Buddhist priests would use the cayenne pepper in the form of a weapon via loading the spray guns with this hot chili pepper. In Ayurveda, Capsicum minimum was used as a strength-providing tonic via cooking it in ghee and ingesting the chili pepper.

Use of Cayenne by the Greeks

Due to the presence of Capsaicin (a potent analgesic) in capsicum minimum, the Greek botanists harnessed this chili herb for treating arthritis and gout pains. Wielding it for other painful conditions like trigeminal neuralgia, headaches, and carpal tunnel syndrome by making a salve (ointment) and applying it on the tender areas, was also a customary practice.

Being high in antioxidants (flavonoids and vitamin C), cayenne pepper was used to safeguard the arteries from oxidative stress and, thereby, prevent the hardening of the arteries, called atherosclerosis (a major culprit for all types of cardiovascular diseases and stroke).

Dioscorides listed that Capsicum minimum being rich in vitamin C (a strong anti-oxidant), protects against infections, including respiratory infections like cold, cough, flu, and chest infections.

6) Chamomile

Chamomile is one of the most legendary herbs in the literary days of yore. Just like Calendula, it belongs to the family of Asteraceae. It incorporates numerous species, among which the most commonly used is Chamomilla recutita (also known as Chamomilla matricaria, German chamomile or wild chamomile). Another well-known type is the Roman chamomile (Chamaemelum nobile). All chamomile flowers resemble daisies. It is the flower part of the herb used for all purposes.

German chamomile being native to Europe and Asia is renowned for its use as infusions/teas, distinctively for their sedative effects.

Traditional Uses

The most primitive usage of chamomile draws from the primitive times of the Egyptians, where they labeled it as being excellent for curing “ague,” i.e. a spell of fever with chills and rigors. Moreover, the Egyptians employed its aromatic oil to conserve the corpse of the Pharaohs. 

Dioscorides alluded to Chamomilla matricaria under Anthemis. He stated that if chamomile is pounded into small pieces (along with another herb called rosaceum), infused and glugged down in the form of a hot tea can mitigate fevers.

The ancients would slurp chamomile as a tea to cure insomnia (sleeplessness), anxiety, and to calm the nerves. On the same grounds, it served as an awesome remedy for headaches and migraines.

A popular way implemented by the Romans was to blend this savory herb in beverages to beef up their flavor. 

The Eclectic botanists and physicians used it traditionally for gastric ulcers (chamomile contains a soothing agent, called bisabolol), and to improve the digestion in severe constipation, nausea and vomiting. Since it is so gentle on the stomach, it has also assuaged colic in babies.

Other familiar uses of chamomile were as an anti-inflammatory, where it was applied externally for speeding healing of wounds, ulcers, burns, and skin disorders like eczema. 

7) Coriander (Coriander sativum)

Who can imagine while past walking a grocery store and grabbing a bunch of coriander leave or coriander seeds that this scrumptious herb has an amazing chronicle spanning over centuries? Coriander (cilantro) is an annual herb that is native to the Mediterranean and Asian regions. The word coriander draws its origin from a Greek word “koros,” denoting “bug,” that was possibly due to its insect-like smell (I like it, though)

Albeit, a bit blurred, ancient texts mention that coriander was first recovered as fifteen carpels in the Nahal Hemar cave (an archeological cave in Israel). Afterward, the Tutankhamen Tomb displayed various mericarps (aka carpels) of coriander.

Use by the Ancient Greeks

Hippocrates (the Greek father of Medicine) recommended, “Take two spoons of dry coriander seeds daily to tone up your blood circulation.”

Dioscorides mentioned that corianum has a calming and cooling effect, hence, it is effective against erysipelas (an acute, severe bacterial skin infection, characterized by raised red patches on the skin, especially of the face and legs) via applying it with polenta, (a thick mush/paste made from cornmeal). By combining coriander with honey and raisins, it was beneficial for carbuncles (infected boils). Not only was coriander used as a potent anti-bacterial, the seed decoction was also utilized as a gargle for sore throats and oral thrush (fungal infection of the mouth). It was traditionally used as a vermifuge (a substance that expels out worms) by consuming it as a concoction with raisin wine.

Uses in Ayurvedic Medicine

Coriander widely held its place in Ayurveda since the middle ages. This herb was used to see off inflammatory conditions like rheumatism, painful ailments like headaches and neuralgia (nerve pain), owing to its cooling properties. Its fundamental use was as a carminative (digestive), treat heartburn, indigestion, and flatus (gases).  

Coriander slurped as a hot tea was useful to combat flu, common cold, cough, catarrh, and fever.

8) Dandelion (Taraxacum officinale)

Dandelion is a common weed; to all intents and purposes, a magical herb, the yellow heads of which transform from yellow to fleecy-white balls. It is a native of Europe and various regions of Asia.

Use by the Ancient Arabs

 It has a long history of medicinal use stretching back to the tenth and eleventh centuries, where we can find the earliest reference of dandelion when the Arab doctors used it to treat various illnesses. 

Used in Ayurveda

The ancient Indians consumed the leaves of this wild plant to cleanse the body of harmful wastes and to cure liver disorders (a powerful liver tonic). 

Use by the inhabitants of England

The ancient English would use dandelion leaves as a salad, vegetable to reap of its health benefits.

Use in Traditional Chinese Medicine

The traditional Chinese medicine used this weedy herb to treat breast issues like inflammation or insufficient milk production for nursing women.

Use by the Prehistoric Native Americans

The prehistoric Native Americans used to boil dandelion roots and leaves in water to ease indigestion, heartburn, increase the elimination of toxins via the kidneys, and treat skin complaints like spots, acne, and eczema.

Use by the Antediluvian Greeks

Dandelion was Dioscorides Condrilla. He cited that crushing dandelion into small pieces with myrrh and applying it with a linen cloth, reduces the menstrual flow. According to him, it can eradicate sunburn if the pounded herb is crafted with honey into lozenges and diluted with potassium nitrate. 

Use by the German Immigrants

In the eighteenth century, the German settlers used to pack their luggage with dandelion roots and leaves while their voyage to Pennsylvania. 

Use by the Ancient Romans

Dandelion and diabetes used to get along together really well. The traditional Greeks and Romans would use dandelion to lower the blood glucose levels in diabetes (as it stimulates insulin release from the pancreas; insulin is the chief hormone that functions to reduce the blood glucose levels).

9) Echinacea purpurea

Echinacea is an exquisite plant that is indigenous to North America and owns a captivating history since decades. It contains a variety of species, including E. purpurea, E. Angustifolia , and E. pallida. Among these, E.purpurea has been the most widely researched herbs. The word “Echinacea” coins its name from a Greek word “Echinos,” denoting “hedgehog.” This was because of its spiny edges that Conrad Moench (an 18th-century herb physician) assigned this name “Echinacea.”

The native Indians used it as an analgesic and anti-inflammatory. They also employed this herb for curing contagious infectious diseases like measles and mumps.

The ancient Americans would treat the inflammatory sores in horses (this was, in fact, the earliest mention of E. purpurea in the herbal literature) with Echinacea. Echinacea was customarily used to purify blood in case of insect bites, venereal diseases like syphilis, burns, and wounds. In the 18th century, an eclectic physician and botanist, named Dr. A. Clapp revealed in his “Report on Medical Botany,” that the root of E. purpurea possesses carminative and digestive functions. Somewhere around the 18th century, Dr. J. S. Leachman of Sharon, Oklahoma, stated about Echinacea, “in it lies cure for virtually every sickness,” whether its veterinary or pertaining to mankind.

The German physicians recommended Echinacea to bolster the immune system, as they discovered that this aromatic herb accentuates the number of white blood cells (the scavengers of microorganisms), and thereby was used to ward off cold and influenza viruses, in conjunction with malaria, typhus, and TB. In the 19th century, Echinacea became one of the most extensively studied herbs and was verified to be used as an antiviral, antibacterial, anti-inflammatory, antipyretic (particularly when consumed as a hot infusion). 

During the 19th century, a pharmaceutical company, called Sandoz promoted its use as an antibiotic, as they discovered that its root is efficient in killing bacteria like streptococcus and staphylococcus.

10) Fenugreek (Trigonella foenum-graceum)

Fenugreek, a pleasant smelling herb is a part of the pea family and one of the oldest botanicals standing out in the chronicle. It is native to the Mediterranean, India, and some European regions. Fenugreek memoir centers around 4000 BC, when fenugreek seeds were retrieved from the Tell Halal and from the tomb of Tutankhamun.

Parts Used

Seeds and leaves

Primeval Uses

This enormously pleasant aromatic herb used to be one of the most preferred remedies for those who were naturalists by passion, but were a sweet tooth by taste. Besides its medicinal value, it has been a significant component of numerous chows for decades.

Greek Medicine

When riffing through the Materia Medica, the benefits of this aromatic herb outweigh others in its category. Dioscorides jotted down that fenugreek is loaded with steroidal saponins, like diosgenin, which is used to produce estrogen (semisynthetic). On these grounds, fenugreek was used to alleviate menopausal hot flashes and vaginal dryness, enlarge breast size and induce the milk supply in nursing mothers.

 He recommended this herb for gastritis, acid reflux, peptic ulcers (gastric or duodenal), constipation (bulk laxative properties). According to his perspective, all these marvelous effects on digestion were due to the presence of mucilagin that adds bulk and fiber to the ingested food. 

Dioscorides reported that the steroidal saponins in fenugreek are also cardioprotective, as they reduce the blood cholesterol levels together with the blood pressure.

The ancient Greeks also used a decoction of this herb to be applied as a lotion for wounds and ulcers.

Ancient American Medicine

An 18th century famous heroic concocter, named Lydia Pinkham, from Lynn, Massachusetts, manufactured an herbal vegetable compound, which in addition to containing other beneficial ingredients also consisted of fenugreek, where it served as an anti-inflammatory, antispasmodic, emmenagogue (induced menstruation), and galactagogue (a substance that stimulates milk production in nursing women).

Ayurvedic Medicine

Owing to its pleasing aroma, fenugreek has always been a part of Indian curries and cuisines. Other than its culinary uses, the ancient Indians have used it externally to treat skin disorders like ulcers, boils, and eczema.

Chinese Medicine

The Chinese, who have been an old hand in natural therapies, utilized fenugreek as a respiratory expectorant to suck out the mucus-clogged in the airways. This explains its significance in treating chronic bronchitis. 

11) Frankincense (Olibanum or Boswellia serrata/Indian Frankincense)

This small deciduous tree is native to the Middle East, North Africa, India, and Pakistan. The juice extracted from the bark of this herb hardened into a resin that was used as an incense (fragrance and perfumes, hence its name frankincense) and for medicinal purposes.

The history of this plant can be dated to tens of thousands of millennia back, when it was bestowed to the infant Jesus, along with two other treasures, including Myrrh and gold (We Three Kings). Several prehistoric texts like the Old Testament have citations regarding frankincense and its derivative Myrrh. The word frankincense has been mentioned about 17 times in the Bible. From the perspective of researchers and scholars, the herbs (frankincense and myrrh were gifted to protect the Jesus from arthritis). The boswellic acid in this herb inhibits the production of the lipoxygenase enzyme, which is responsible for the synthesis of the pain and inflammatory mediators called leukotrienes.

The Israelites, Greeks, Romans, Egyptians, and various other cultures utilized frankincense as an essential element of their holy rituals.

The Queen of Sheba presented numerous frankincense trees to King Solomon (known as Prophet Sulayman in Islam).

Nero, the mythological Roman emperor at the funeral of his beloved mistress, reduced an entire crop of frankincense to ashes.

Other than being utilized for its aromatic, rheumatological (or analgesic), and religious attributes, frankincense was also valued for its anti-inflammatory, antibacterial, wound and sore healing, anti-asthmatic, and memory boosting properties. 

12) Ginger (Zingiber officinale)

A) Cultivation Regions and Intro

Ginger, a pungent flowering herb, belonging to the family of Zingiberaceae, is indigenous to South Asia. Its history evolves way back from 200 BC since the period of the Greeks. Ayurvedic medicine reported ginger as a marvelous healing bequest. Its stimulating and warming effects were stated in the texts of Confucius (551-479 BC), a stupendous Chinese philosopher and instructor. He recommended having a bit of ginger before meals, because of its digestion-improving actions.

B) Active Constituents

Its major constituent that imparts the pungent taste to this herb, called as gingerol accounts for most of its advantageous persona.

C) Customary Usage

We all know that this herb/spice has been long utilized for centuries for culinary purposes to make the food yummier. Other than that, the prehistoric Greeks also used warm ginger tea for relieving sore throats, coughs, chest congestion, and fever. This mighty spice/herb was useful to cure nausea and vomiting, and therefore, was honored by the early Chinese traditions for curing seasickness. 

As mentioned by Dioscorides, ginger stimulates the cardiovascular system and trims down blood clotting. The ancient Mexicans employed ginger as a remedy for arthritis and anorexia (loss of appetite).

Ginger also takes pride in being one of the famed herbs mentioned in the Holy Book of Islam “Quran.” The Arabians were quite fascinated towards ginger employing it in their regular dietary routine in the form of a tea to keep all ailments at bay.

In his book “The Canon of Medicine,”Ibn Sina reported that this mighty herb warmed up the entire circulation and the resultant sweating eliminated toxins from the body. Likewise, Dioscorides mentioned ginger’s use as a diaphoretic (a substance that enhances sweating). An added significant fact stated by Dioscorides was ginger’s use as an aphrodisiac (a substance that stimulates sexual desire).

The archaic Indonesians used to massage the swollen and inflamed joints and sore muscles via creating ginger massage oil. How did they prepare oil from ginger? Let’s step ahead! They used to grind ginger with a mortar and pestle, mixed it with grated coconut and some grounded cloves. Then boil the ingredients until the water evaporated, leaving the oil behind and applied this to the affected parts. Can we imagine doing all this nowadays just to get some relief from rheumatism? The ancients were indubitably second to none!

Having such a remarkable history, it is quite easy to get a big picture of why the ancient big wheel voyagers like Marco Polo (a Vietnam merchant voyager) were rather eager to go to learn about the cultivation of ginger and its uses.

13) Ginkgo biloba

Ginkgo biloba, an herb of a bygone period, is one of the oldest plant species on this planet, dating way back to approximately 240-270 million years ago. Thus, Charles Darwin referred it as a “living fossil.” This maidenhair plant is a native to China. It is a tall tree with long branches and fan-shaped, bilobed leaves.

Traditional Chinese and Japanese Usage

The ancient Chinese used this herb for various medicinal and non-medicinal reasons. Particularly illustrious were its uses to treat health problems, like asthma, coughs, colds, and respiratory infections. The Ginkgo leaves were taken by mouth to enhance memory and cognitive skills and since then became known for its role in averting Alzheimer’s; the leaves were also consumed to alleviate headaches, assuage anxiety and depression, and hearing disorders (like deafness and tinnitus or buzzing in the ears).

It was honored as a sacred plant, and its nuts were used in weddings and Chinese New Year, therefore, was designated as Buddha’s Fingernail Tree. According to the primeval mythology, Ginkgo biloba was planted across the temples because of its sacred integrity. The Japanese would savor their cuisines with ginkgo seeds, which they called ginnan; this dish is still being used in Japanese and Chinese restaurants.

14) Hing (Ferula asafoetida)

Called as the pith of narthex by the ancient Greeks and Ferula by the Romans, asafoetida was distributed throughout the Mediterranean and Central Asia. Asafoetida is a pungent-tasting dried gum resin, squeezed out from the rhizome of a perennial herb, called Ferula. The word asafoetida coins its origin from a compilation of two languages (and words) “aza,” a Persian word denoting “resin” and “foetida,” a Latin word implying “stinking.” In Sanskrit, it means “Hing.”

History and Customary Usage

The most primitive records of this spice/herb come from the eighth century B.C. where we can discover the first mention of this plant in an inventory of the gardens of King Marduk-apla-iddina II (a Babylonian King). This herb then traveled from India to Rome and Baghdad and finally Afghanistan and America.

Ayurvedic Medicine

This pungent herb remained a part of the Indian spice jars for decades. The ancient Ayurvedic texts describe it as being excellent for “Vata,” an air principle,which governs the entire mind and body movement. It regulates the blood flow, the processing of mental thoughts, as well as the elimination of harmful wastes and toxins. Hence, it was used for strengthening and calming the nerves, improving the appetite and digestion, and alleviating abdominal gases and constipation. The olden days Indians also considered it as an awesome panacea for menstrual cramps, decreased libido (sexual desire), and infertility. Nonetheless, they always cautioned to use it during pregnancy.

The great Sanskrit epic Mahabharata contains a reference about ferula asafoetida and how the ancient Indians used to eat meat by garnishing it with this spice.

Somewhere around the middle century, a piece of this gum was put around the collar to keep infections such as colds and fevers at bay.

Prehistoric Persians

The herb was highly valued by the ancient Persians, who named it as the “food of the divinity,” and used it as a condiment in almost every other dish you can name. The eminent medieval philosopher of Unani Tibb (Ibn Sina/Avicenna) recommended it for curing digestive illnesses.

Greek Medicine

The Greeks utilized it as an antidote for snakebites. Dioscorides wrote in his pharmacopeia that if it is drunk while green by mixing it in a drink, it aids with the spitting of blood and digestive ailments. He suggested it as a remedy for goiter, toothache, and for respiratory diseases like clearing catarrh, bronchitis, and pleurisy. Pliny the Elder and Dioscorides both reported it for treating amenorrhea, as it possessed the guts to induce menstruation. Dioscorides wrote that Ferula bears a semblance to its parent plant Silphium.

Chinese Medicine

The traditional Chinese employed a decoction of this plant as an antihelmintic. They used it as a gum, pure herb, raw, and powder.

Egyptian Medicine

The Egyptians cured various ailments like spasms, urinary retention, worm infestations, and to mitigate body aches. The most frequently used method has been by preparing a hot water extract from the dried root and gulping it down.

Jewish Medicine

A famed ancient philosopher, scholar, and physician mentioned about this spice “in the rainy months, people should consume warm foods with much spice and a bit of asafoetida.”

Ancient Romans

The medieval Romans carried a great fascination for this herb and used for culinary purposes. The preeminent Roman naturalist, Pliny also described numerous benefits of this devil’s dung (so named due to its immensely pungent niches) such as increasing the blood flow to the uterus and instigating menstruation.

15) Lemon Balm (Melissa officinalis)

Also called as “bee balm,” because bees bask in lemon balm, it is a perennial botanical with ovate leaves, and is indigenous to the Mediterranean and Southern European regions. The lemon balm derives its origin from the Greek word “Melissai,” meaning an herb that enticed the bees beyond other herbs.

Use by Medieval Greeks

The old hand Geek botanist, Pliny the Elder wrote that lemon balm will stop the bleeding if tied to a sword that has inflicted the wound. According to Dioscorides, a decoction of lemon balm leaves (either taken as a beverage with wine, or applied) is an awesome antidote for scorpion bites, spider stings, or dog bites. These facts were later validated by Gerard as well. He also recommended that if the leaves are daubed on painful gouty areas, they mitigate the pains. Using lemon balm as sitz bath was a breeze to enhance the menstrual flow, relieve premenstrual syndrome (PMS) symptoms, and ease child delivery.

Use by the Prehistoric Romans

The Romans revered lemon balm for its memory-enhancing attributes. They also employed it to elevate the mood. The Holy Roman Emperor, Charles V used lemon balm beverages to give a boost to his immune system. Lemon balm received the privilege of being a divine herb in the temple of the ancient Roman goddess Diana. Dating back to the seventeenth century, the associates of the Roman Catholic religious order, called Carmelites, created a potion, called as the Carmelite water or Eau de Melisse de Carmes, which contained lemon balm as one of its primary ingredients. They claimed this concoction enhances longevity and mitigates headaches and nerve pains. The Romans introduced lemon balm to the Britishers. Nicholas Culpeper (an eminent early English botanist) mentioned about lemon balm that it transforms a melancholic heart and mind into a merry state and carries off all the doldrums.

Use by the Ancient Arabians

This bee-attractor served as a longevity elixir and a mood -elevator for the Arabs of the middle Ages.

Use by the Unani Tibb

Avicenna reported lemon balm’s use for alleviating depression.

The ancients also used to prepare an oil from the herb and applied the oil on arthritic joints and muscles. Specifically popular was its use in driving away the period pains due to its calming and antispasmodic actions.

16) Licorice or Liquorice (Glycyrrhiza glabra)

Licorice is the root of Glycyrrhiza glabra, an herbaceous perennial shrub, about two feet long, which is native to Europe, Asia, and America. It grows in rich, moist soil in full sunny climates. The plant is a stoloniferous, as it contains stolons or runners, which form adventitious roots. Dioscorides titled this herb as “Glukoriza,” Glucos means sweet, and riza implies root (sweet root). 

Use in Egyptian Folklore

Licorice was one of those illustrious herbs that were revealed in the King Tut’s tomb. Presumably, it was believed that King Tut wished to lap up mai sus (a licorice-flavored sweet drink) in the hereafter life, and therefore, carried the licorice with him. 

Use by the Ancient Romans and Greeks

Licorice has been utilized by the Romans and Greeks as a cure for coughs, asthma, and chest infections. Dioscorides suggested that the juice of the root is good for arteries in preventing atherosclerosis when placed sublingually (i.e. under the tongue). Likewise, heartburn, respiratory infections, urinary bladder, and kidney disorders were all easily remedied, when the juiced-root was allowed to melt in the mouth (Dioscorides). Moreover, it was used as a thirst-quencher; while voyaging with the Roman armies, Dioscorides advised them to keep consuming licorice to quench their thirst, due to the scarcity of water.

In the 15th century, licorice became known as a seasoning substance, and thereby sweets and tobacco were made using licorice. The distinctive sweet flavor of tobacco is because of the presence of licorice in it.

Use of Licorice by the Prehistoric Indians

The ancient Indians have valued licorice for its rejuvenating effects on the digestive, endocrine, nervous, and the immune systems. The Ayurveda labels it as an adaptogenic (an herb that augments your stamina to cope with physical and mental anguish. Licorice has been an all-time favorite remedy for dry coughs, sore throat, and chest congestion. Furthermore, a decoction of licorice with turmeric was utilized as a douche for thrush (fungal infection). They also believed that licorice synchronizes the qualities of other herbs, making them more effective. 

17) Panax Ginseng (Korean Ginseng)

The word “Panax” derives its origin from a Greek word Panakos, which means “All Healing.” Ginseng contains a variety of species and Panax ginseng is the Korean ginseng. Regarded as an adaptogen (an herb that has the potential to mold your mind and escalate your stamina to combat physical, mental, and spiritual stressors), ginseng has been valued beyond gold for centuries.

Traditional Uses:

Have you ever pondered as to why the Chinese stay young for long relative to other civilizations? It is because they have always believed in natural remedies and holistic approaches. They used ginseng for stimulating the “Qi” (life force energy) that enlivens the body as a whole. Conforming to the popular belief of Koreans, the ginseng plant emanated radiance in the night. They would throw a dart from a long distance targeting that “glowing spot” and would gather the arrow and the ginseng plant from that site the subsequent morning.

Dating back to 33-48 BC, Chien-Han Era’s book was the first to cite about this magical herb. A mythical Chinese sovereign and an agriculture-lover, named Shennong mentions about ginseng in his book, “Shennong Ben Cao Jing” that this sweet, mildly cold herb, ginseng improves the five organs (spleen, liver, kidney, heart, and lungs), eradicates the “Qi,” pacifies the spirit, and is marvelous for memory and intelligence.

The ancients utilized this adaptogen to relax a keyed-up person and simultaneously to strengthen the immune system.

18) Rosemary (Rosmarinus officinalis)

“There’s rosemary, that’s for remembrance. Pray you, love, remember.” (William Shakespeare)

Rosemary is a sweet-smelling perennial evergreen shrub that is native to the Mediterranean. It comprises of narrow green leaves that reminds one of pine needles.

Use by the Egyptian Lore

The ancient Egyptians used to place sprigs of rosemary on the caskets and the tombs of people who have passed away (as a symbol of tribute). 

Use by Queen Elizabeth

Essentially speaking, rosemary ruled over the world, as Queen Elizabeth of Hungary was reported to heal from the excruciating pains of rheumatism after her limbs immersed in a wine decoction including rosemary.

Use by the Ancient Greeks

The primeval Greek scholars used to wear garlands of rosemary to enhance their memory and recall skills during exams. Hence, rosemary attained a remarkable status that it became one of the reputable herbs to be used in traditional weddings to adorn their bridal dresses, bouquets, and diadems. Secondly, it also owned a place to make the couples remember their marital vows via adding it to their wine (the Shakespeare’s analogy of rosemary to remembrance).

Medicinally, Greeks used rosemary to cure digestive disorders, like diarrhea, gallstones, jaundice, and as an appetite stimulant. An additional bonus was to extract oil from the herb and apply the rosemary essential oil on the affected parts to stave off joint pains and headaches. Furthermore, the ancients traditionally used rosemary as an emmenagogue to stimulate menstrual flow, and as an antiseptic to cleanse wounds and skin ulcers.

Use by European Traditions

Becoming acknowledged to ward off evil spirits, this herb was used to purify the sacred places, and to keep nightmares at bay via placing it under the pillows.

19) Rue (Ruta graveolens)

There’s rue for you; and here’s some for me:

We may call it herb-grace o’ Sundays:

O you must wear your rue with a difference.

Rue, designated as the “Herb of Grace” by Ophelia of Shakespeare’s Hamlet, owns an extended and an intriguing record. A native to Southern Europe, rue is a small bush that lengthens to a height of around 3 feet. The shoots of the bush are greenish with yellow flowers, and its fruit encloses a volatile oil, called rutin.

Use by the Primeval Greeks

Rue was stated to have warming, diuretic, astringent, and emmenagogue properties. Pliny mentioned about it 80 times, however, its usage has been reduced with time due to its toxic side effects. To induce abortion, people used to eat the leaves or take them as a drink. Rue was drunk as a beverage for the relief of chest pain and cough. On top of that, people used to boil the herb with oil and used it as a suppository to lessen colicky abdominal pains. The powdered form was used to staunch epistaxis (nosebleeds), and when harnessed with polenta, it mitigated sore eyes.

Rue was bubbled with oil and taken as a brew to expel out the worms. John Milton cited this biblical herb in his poem, “Paradise lost,” to restore the vision of Adam.

Use by Hispanics

The Hispanics employed rue to treat empacho (indigestion). It was considered worth wearing in amulets. Based on traditions, they used it for sacred and spiritual cleansing. Drinking rue also facilitated labor during childbirth. Utilizing rue water as a flea/insect repellent was another great method adopted by the ancients. Using rue as an eyesight strengthener was another noteworthy application of this herb.

Use in European Culture

Rue was cultivated by the ancient Europeans to deck out and beautify their gardens. Moreover, it was used as an antiepileptic.

A special type of European reptile called basilisk would sink its teeth into a mammal called weasel, yet the weasels would eat rue and reiterate to get themselves into the groove of competing with the reptile.

Other Uses

Used in Ethiopian cuisines, rue leaves served as a flavoring agent in Mediterranean regions. The Mayans are reported to smear the oil extracted from the herb to heal a person who passed out.

20) Sage (Salvia officinalis)

Sage is an evergreen ambrosial bush, the history of which spans over decades. It is native to Southern European and Mediterranean regions. Egyptians called it apusi, the Romans, cosalon, and others, salvia.

Longevity Elixir

The prehistoric Greeks entitled sage as an “immortality shrub,” by virtue of its incredible healing properties. 

Purification Purposes

Burning this centenary herb has been used as a detox ritual by many cultures, especially by the Chinese. This was in view of its strong antioxidant actions.

To Speed up the Urinary and Menstrual Flow

Dioscorides stated that a decoction of sage could be used in urinary retention and amenorrhea (absence of menstruation).

Potency-Augmenting Drug

The usage of sage as a fertility drug by the ancient Egyptians is well-reported. 

An Abortifacient

Another, yet an important use of sage in the ancient times was as an abortifacient (a substance or drug that induces abortion).

To Diminish Galactorrhea (Excessive Lactation)

The medieval prescriptions comprise of sage being used to attenuate the milk supply (aka lactation). It was consumed in the form of tea, swallowed dried or used as tincture drops to reduce the milk production.

As an Antiperspirant, Antiseptic, Antibiotic, and Antifungal

Owing to the abundance of phenolic acids in sage, it was utilized by Greeks to decrease perspiration (aka sweating), as an antiseptic lotion for wounds, cuts, ulcers, and burns. For sore throats, gargling with a sage aqueous solution was quite effective.

For Toothache

A mouthwash prepared from sage was beneficial  for gingivitis (inflamed gums) and mouth ulcers.

For TB (aka Tuberculosis) and other Respiratory Ailments

Sage was regarded as a time-honored remedy for TB. Due to the antiperspirant quality, it particularly lessened the severity of night sweats that are one of the hallmarks of TB. Additionally, its bleeding-halting effect helped with the hemoptysis (hemop-teses or spitting of blood) in TB.

The ancient botanists used to recommend preparing a juice from sage by adding it in warm water to relieve hoarse voice, coughs, catarrh, and chest congestion.

21) Slippery Elm (Ulmus fulva)

Slippery elm is a long forgotten appealing deciduous plant, cultivated throughout Canada and USA. The ancient Americans used the inner bark of the trees for medicinal means. The inner bark comprises of mucilage (polysaccharides and hexose sugars), which expands in water, creating a slippery substance or gruel, hence the name “Slippery” elm. The wood of slippery elm is red in color, which accounts for its alternative name, “Red elm.”

Customary Uses

The ancient Americans used slippery elm to calm an irritable digestive system. The gruel coats the gut’s lining, protecting it from the irritating effects of acid, soothing heartburn, acid reflux, peptic ulcers, gastritis, irritable bowel syndrome, colitis, and diverticulitis. Acting as a bulk laxative, it was also used to treat constipation.  Using it as a poultice for wounds, ulcers, boils, abscesses, and varicose veins, remained one of the preferred remedies by the native Americans. The natives also employed the elm bark for creating threads, ropes, baskets, outfits etc.

The olden days’ midwives utilized this slippery herb to smooth the progress of labor, due to its slippery nature. As reported, the militia of George Washington (the first president of the United States) came off via surviving on a porridge made from slippery elm (inherently, it was a lifesaver in those winter months).

It was used by the elderly and people suffering from excessive fatigue and weight loss, due to its antioxidant potentials and easily digestible properties. It is so easy on the stomach that the primitive nineteenth century doctors used it in the form of a broth for infants who were sick to their stomach.

22) Thyme (Thymus vulgaris)

Growing areas

Is this the same thyme that John Keats (in the 18th century) regarded in his poem “The Eve of St. Agnes? What if I told you yes? Would that leave you open-mouthed? 

Thyme is an immensely ambrosial evergreen shrub with woody stems, small leaves, and purplish-pinkish flowers. It is native to the Mediterranean areas. It breeds in warm, arid, and rocky heaths.

Use by the Ancient Romans

Dating way back to thousands of years, the Romans believed that eating thyme during meals would defend them against every kind of toxins. It was even widely held that soaking thyme in a bathtub filled with warm water actually served as an antidote for any form of poison.  Furthermore, they used to disinfect their houses and temples with this aromatic herb via burning thyme as an incense (this was also alleged to incite a spirit of courage and bravery in the Roman warriors). Another key point to add was its utilization as a relish to boost the flavor of their cuisines.

Use by the Medieval Greeks

The Greeks too allied thyme as a symbol of valor, and the Greek  ladies used to present a scarf (embroidered with a twig of thyme) to their knights to triumph over their foes. To boot, the Greeks employed thyme as a gargle for sore throats, and as an antiseptic mouthwash.

Thyme goes by the name of Erpullos/Garden thyme, as listed by Dioscorides. The Greeks utilized this herb for mitigating liver inflammation via consuming it as a drink. They used thyme tea to stave off headaches and coughs, and boiled thyme with vinegar and drank it before going to sleep as a remedy for nightmares. Furthermore, they used thyme in liniments for muscular spasms and joint pains. Pliny mentioned that it was beneficial for snakebites, probably because of the plant’s stem resemblance to a serpent (creeping structure of thyme).

Ancient Egyptians

The prehistoric Egyptians utilized it as an embalming oil to preclude the decomposition of mummies (this was because thymol present in thyme is a powerful antibacterial and antiseptic.

Use by the Ancient Europeans

In 1340’s, when black death/plague swept across the Europe, the sufferers were using thyme to reap some soothing and antibacterial effects of thyme.

Use by the Prehistoric Germans

The German folklore list its use as being one of the fairies’ flowers, they called it as “ungent,” enabling them to see fairies.

23) Turmeric (Curcuma longa)

Is turmeric an herb or spice? Well, it turns out it is both an herb/spice. Turmeric is the powdered rhizome of the perennial plant (Curcuma longa). Turmeric is an herb/spice that has attained an undisputed supremacy since the glory times of the historians. Turmeric, also known as “Indian saffron” and “haldi” in India and Pakistan has a widespread use in ancient Ayurveda. The name “turmeric” has its heritage from Latin words meaning “terra merita, i.e. meritorious earth.

Ayurvedic Uses

The most prevalent use of turmeric was to utilize it in “Indian Curry,” which gave the curry dish its bright yellow color. It is still a must-have spice throughout the Eastern and Western traditions.

It was immensely serviceable as a Prasad (a benedictory condiment) in different Hindu temples while worshipping. The ancient Ayurvedic medicine used turmeric as a cardioprotective herb to decrease the cholesterol levels and as a blood thinner.

One of the DIY uses of turmeric by the ancient Indians has always been as a beauty enhancer. The ancient Indians (as well as the latter-day folks) supposed that it lightens up a faded complexion.

This curcumin-loaded herb has long been used as a therapy to alleviate muscular aches, joint pains, and inflammation (arthritis). Drinking a glass of turmeric (dissolved in) water was a universal remedy for treating body aches and pains secondary to an injury. This was alleged to be due to its oft-well-known anti-inflammatory and pain-alleviating characteristics.

Greek Medicine Uses

Dioscorides recommended turmeric for the elimination of worms, heartburn, colic, and gases. Also reported, are its defensive actions on gastric mucosa. 

The medieval botanists and physicians employed turmeric to reduce the blood sugar levels in diabetes.

During 668-633 BC, King Ashurbanipal of Assyria listed a number of herbs/spices, including turmeric, thyme, saffron, coriander, etc.

Use by the Primitive Indonesians and Malaysians

Indonesians and Malaysians harnessed a turmeric paste on the belly of pregnant women to shield her and the baby from phantoms.

Chinese Medicine Uses

The Chinese folklore utilized turmeric for its anti-carcinogenic attributes, especially as a treatment modality for initial stages of cervical cancer.

24) Withania somniferum (Ashwagandha/Winter Cherry)

While leafing through the primeval Indian scripture, one of the most pre-eminent herbs that one comes across is a native to India, called ashwagandha. In Ayurveda, this root of this herb has been used for millennia to treat innumerable ailments. It has been highly esteemed by the Chinese as well.

Traditional Uses

The ancient Indians used this horse-sweat-like smelling herb as a nervine tonic. Winter cherry was also used to make one drift off swiftly into his/her dreamland, because of its calming effects on the nerves, such as curing anxiety, panic attacks, ADHD, and depression. These effects were assumed owing to its adaptogenic characteristics. In Ayurveda, it is, therefore, labeled as Sattvic, a substance that engenders calmness, wits, and clarity.

It was used to allay allergies such as rhinitis and asthma.

The archaic Indians also employed ashwagandha for reinforcing and revitalizing the immune system. According to their perspective, ashwagandha could help ward off and treat cancer. 

Externally, the oil extracted from this herb has been used for arthritic joints and to relieve muscle spasms, owing to its analgesic and antispasmodic effects. Applying the oil/extract from ashwagandha alleviated skin conditions like psoriasis and eczema, plus was beneficial for tubercular glands.

25) Yarrow (Achillea millefolium)

Yarrow, an herb native to Europe and Asia, is an erect, herbaceous perennial that grows up to 3 ft in length with feathery, spiral, long leaves that are either bipinnate or tripinnate (a pinna in Botany is a division of a leaf (you can call pinna as a leaflet).

Greek Medicine

Yarrow is a Latin word and the legacy of a Greek hero of the Trojan War, named Achilles. Achilles would use yarrow to palliate the wounds of his soldiers and to stop bleeding from the injured areas of the body. From the times of ancient Greek physicians, yarrow is known to impede bleeding; they used it to cease bleeding from hemorrhoids and the menstrual bleeding as well, however, this bleeding-checking effect of yarrow was and is still controversial. This is due to the presence of coumadin (an anti-coagulant or a blood thinner that prevents the formation of a blood clot and thereby induces bleeding as opposed to stopping it). In that event, yarrow was employed by ancient Eastern girls for a weird logic to induce a nosebleed via the serrated leaf of yarrow, while singing the following rhyme:  

Yarroway, Yarroway bear a white blow

If my love loves my nose, my nose will bleed now…

If the nose bled, that was a prediction that your love truly loved you. (Does it sound like an off-the-wallcontemplation for today’s folks? Well, it is an herbal folklore and generally carries some grain of truth in it).

Dioscorides jotted down in his pharmacopeia that yarrow precludes infection. 

Use by Ancient England Botanists

Culpeper, a notable English botanist, stated, “An ointment prepared from yarrow leaves is outstanding for healing wounds and inflammations.”

Conclusion

“Nature patiently waits and we have only to turn back to her to find relief from our suffering!” (Dr. Bach)

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22. Legends of America (2003-present). Native American legends: Native American and other ancient remedies. Retrieved May 3, 2016, from http://www.legendsofamerica.com/na-remedy.html  

23. Lineburger, D., & Parsons, J. (n.d.). Wildflowers in bloom: Annual, perennial, biennial. Retrieved May 3, 2016, from http://aggie-horticulture.tamu.edu/wildseed/growing/annual.html

24. McIntyre, A. (1953). The complete herbal tour. London: Octopus Publishing Group. 

25. McIntyre, A. (2012). Ayurveda bible. New York, NY: Firefly Books.

26. McMillen, B.K., & Mulvihill C.J.  (1998). About echinacea. Retrieved May 3, 2016, from http://www.pitt.edu/~cjm6/w98echin.html

27. Meyers, M. (2007). Lemon balm: An herb society of America guide. Retrieved May 3, 2016, from http://www.herbsociety.org/factsheets/Lemon%20Balm%20Guide.pdf

 28. Monterey Bay Spice Company. (n.d.).  Retrieved May 3, 2016, from http://www.herbco.com/t-rosemary-article.aspx

29. Morgenstern, K. (2006). Frankincense: Boswellia spp. Retrieved May 3, 2016, from http://www.sacredearth.com/ethnobotany/plantprofiles/frankincense.php

30. Morrison, M. (n.d.). Dr. Christopher’s herbal legacy: Lemon balm. Retrieved May 3, 2016, from http://www.herballegacy.com/Morrison_History.html

31. MTP. (2010). The ancient art of burning sage. Retrieved May 3, 2016, from http://www.movingtowardspeace.com/mtpblog/the-ancient-art-of-burning-sage.html

32. Nelega, P. (2001-2012). Bayberry root bark. Retrieved May 3, 2016, from http://corp.naturalwellbeing.com/learning-center/Bayberry_Root_Bark

 33. Osbaldeston, T.A. (Ed. & Trans.). (2000). The Herbal of Dioscorides the Greek: De materia medica.  Johannesburg, South Africa: Ibidis Press.

34. Our Herb Garden (n.d.). Coriander. Retrieved May 3, 2016, from http://www.ourherbgarden.com/herb-history/coriander.html

35. Our Herb Garden (n.d.). Thyme. Retrieved May 3, 2016, from http://www.ourherbgarden.com/herb-history/thyme.html

36. Padhye, S., Banargee, S., Ahmed, A., Mohammad, R., & Sarkar, F.S. (2008). From here to eternity-the secret of Pharaos: Therapeutic potential of black cumin seeds and beyond. Retrieved May 3, 2016, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2583426/

37. Ramachandran, Ammini. (n.d.). Asafoetida: The story of an ancient spice leads to salsa. Retrieved May 3, 2016, from http://zesterdaily.com/world/asafoetida-ancient-spice-in-pineapple-salsa/

38. Rayment, W.J. (n.d.). History of chamomile. Retrieved May 3, 2016, from http://www.indepthinfo.com/chamomile/history.htm

39. Reschke, G. (n.d.). Your cayenne pepper guide: Learn about the historical uses of cayenne pepper. Retrieved May 3, 2016, from http://www.cayennepepper.info/historical-uses-of-cayenne-pepper.html

40. RFI Media Ltd. (2016). Sage herb (Sage officinalis): Sage benefits. Retrieved May 3, 2016, from http://www.herbwisdom.com/herb-sage.html

41. Rossetti, Chip. (2009). Devil’s dung: The world’s smelliest spice. Retrieved May 3, 2016, from http://archive.aramcoworld.com/issue/200904/devil.s.dung-the.world.s.smelliest.spice.htm

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Obesity seems to gobble up people globally. Obesity (defined as a body mass index/BMI of 30 kg/m²) usually follows overweight (BMI of 25-29 kg/m²). What is a BMI? It is the weight in kilos divided by the height in meters squared.

Being obese not only has a negative impact on your heart (obesity tends to outstrip other risk factors for cardiovascular disease like cigarette smoking and hypertension/high blood pressure), yet it is also a recognized cause of diabetes mellitus, stroke, and osteoarthritis, to name a few. Well, the consequences of obesity don’t stop here. According to the World Cancer Research Fund, an increased body fat is linked to various cancers like breast cancer, colon, and uterine cancers (endometrial cancer). 

Hence, watching out for your weight is a key to healthy living. In this article, we’ll delve into some modifications you can make in your regular schedule that can assist in losing weight. It is no secret that dietary interventions and physical activity are the answers to your problems.

Please note, The content of Claytab’s website is for information, not advice or guarantee of outcome. Information is gathered and shared from reputable sources; however, Claytab is not responsible for errors or omissions in reporting or explanation. Please consult your health practitioner or physician for medical-related advice.

1. Cut Back on Added Sugars and Refined Sugar

Have you ever pondered that when you start eating your favorite cookie or a doughnut (full of sugar and bad carbs) you keep craving for more to satisfy your hunger? Why is that so? A high consumption of added sugars and carbohydrates (starches) causes our blood sugar levels to spike. This triggers the release of insulin and the blood sugar drops instantly, sometimes to very low levels and that is what brings about the “hunger pangs.”

They provide plenty of calories, but absolutely no nutrition.

In 2009, the American Heart Association stated the risks of added sugars and recommended ≤ 100 calories or 6 teaspoons of sugar/day for women and ≤ 150 calories or 9 teaspoons of added sugars for men (1).

Worth mentioning is the high fructose corn syrup, an added sugar that predisposes to obesity (2).

Consider Avoiding these Foods:

• Cold drinks and artificial bottled juices, canned fruits, jams and jellies (rich in high fructose corn syrup)
• Doughnuts, bagels, cereals, and cakes
• Chips
• White bread, white flour, white rice
• French fries

2. A Low Carb Diet can Rescue Your Life

Various studies show that an increased carb intake increases our risk for obesity (3). 

What is a low carb diet? 50-100 gm/day of carbs theoretically defines a low carb diet; scientific literature classifies a low carb diet as an energy intake of about 30-39% (4).

Following scientific pieces of evidences support the benefits of a low carb diet for weight loss:

1. A very low carb diet drives our body into a state of ketosis, where the ketone bodies (in replacement of glucose) serve as the only energy supply for the brain. The fat released from our fat stores is utilized for the production of these ketone bodies. The greater the fat stores used up for the formation of ketone bodies, the greater is the percentage of fat burned (5).
2. A low-carb ketogenic diet suppresses appetite that aids with losing weight as shown in this study (6).
3. Another consequence of a low-carb diet is the decrease in triglycerides. Triglycerides are fat molecules in the blood that not only serve as a culprit to heart diseases, yet also impair the transport of a naturally occurring hormone leptin, which is normally released from our fat cells when we are well fed and signals the brain that it’s time to cease eating. When the triglycerides levels are normal, transportation of leptin across the brain occurs without any hindrance, keeping the hunger and weight in check.

P.S. Taking no carbs at all isn’t healthy. We need to replenish our daily carb requirements from carb-containing veggies like the cruciferous ones (cabbage, lettuce, cauliflower, broccoli etc.).

3. Low-fat Diet: What does the Latest Research Say?

Contrary to the popular belief, new research demonstrates that a low-fat diet falls behind the low-carb diet when it comes to losing weight, but hold on, when I say “low-fat,” that certainly applies to bad fats. Bad fats include trans fats such as those contained in fried, processed foods and margarine. If there are bad fats, there must be good fats as well. Good fats are unsaturated fats such as the omega-3 fats present in fish and nuts; don’t fry the fish instead bake it.

Lean meat and dairy are also natural sources of saturated fats, however, not recommended to abandon completely, as they are rich in protein. A moderate protein intake curbs appetite so that you consume fewer calories (7).

Another extensively studied fact pertaining to a fat-diet is the ketosis-induced weight loss. The state-of the-art ketogenic diet is a high fat, very low carb diet. For the induction of ketosis, you replace carbohydrates with fats; the amount of protein consumed is mild to moderate. This very low carb ketogenic diet (VLCKD) leads to the production of ketone bodies that are now the only source of fuel (in place of sugar). Studies have guaranteed this dietary pattern as being effective for fat blasting, however, it could be a tad bit hard to stick to it in the long-term.

The question that arises is, is it safe for obese individuals? The answer appears to be yes. Eating a very low carb diet lowers the blood cholesterol and triglyceride levels, and increases the HDL (good cholesterol) levels. Furthermore, it increases the size of LDL-C particles (small-sized LDL particles are a potential risk factor for cardiac disease). 

Moreover, VLCKD suppresses appetite via its effects on the hunger hormone (ghrelin).

Nonetheless, it is wise to consult your physician before implementing the VLCKD.

4. Pump up the Protein Intake

The inference drawn from multiple mechanistic studies is that the intake of proteins (low calories) induces satiety (the opposite of hunger). As long as the protein is amplifying your lean body mass rather than your belly fat, you’re better off.

According to a study published in Nutrition and Metabolism in 2004, proteins play a pivotal role in dietary thermogenesis. Dietary thermogenesis is the mechanism by means of which the metabolism of food stimulates energy production within our body. This subsequently provokes satiety and kills hunger. 

Sources of protein:

• Eggs
• Yogurt
• Nuts 
• Beans
• Lentils
• Meat (go for white meat, instead of red)
• Fish

5. Heap on Fiber in Your Diet

Fiber-enriched diet is another natural appetite suppressant. You must have certainly noticed that you feel fuller after having a bowl of oatmeal at breakfast, which automatically delays the time for the next meal. This is attributed to the fibers’ effect on stomach emptying. It delays the emptying of the food contents in the stomach, so you are left feeling satisfied for long. (8, 9).

An adequate ingestion of vegetables satisfies hunger by making you feel fuller. Fruits, beans, legumes, dry raisins, figs, flaxseeds, whole wheat, bran, and probiotics (scroll below) are also abundant in fiber.

6. Glug down more Water

Recent studies confirm the fact that keeping yourself hydrated by drinking the recommended 8-9 glasses of water/day reduces the excess of calorie intake.

Water accelerates digestion, metabolism, and the energy expenditure, ensuring significant weight loss and frequently espoused as a preventative as well as a therapeutic measure for weight loss regimens. Consuming about 500 ml (1 cup) of water hastens metabolism by 30%.

An adequate hydration expands the blood volume inhibiting the release of angiotensin II (angio-tensin, a hormone released from the lungs, which functions to retain the body sodium and water), thus bringing the body sodium and water down. The retention of this sodium and water is another key factor that makes a person susceptible not only to hypertension but also to obesity. Therefore, sufficient hydration is a key to facilitate weight loss (10). 

On these grounds, the role of pharmacological angiotensin II blockers in the management of obesity has been a subject of considerable interest in the contemporary medical field (11).

7. Augment the Intake of Foods that Combat Inflammation

A recent perspective on obesity is that it is secondary to a long-standing obscure inflammation, described as silent inflammation.  

So, what actually incites this silent inflammation? An increased ingestion of foods high in omega 6 fatty acid (FA) has been discovered as the culprit. This omega 6 fatty acid, alternatively called as the arachidonic acid is the bad guy (pro- inflammatory) that serves as a precursor to various inflammatory mediators.

Omega 6 is found in: 

• Sunflower oil
• Most vegetable oils
• Evening primrose oil
• Eggs
• Cereals

Leptin resistance functions as an interface of inflammation in obesity and subsequent cardiovascular disease, thereby, driving weight gain (12).

Hence, boosting the intake of foods that will overcome this inflammation is a proven way to melt off; worth mentioning is the intake of foods rich in omega 3 FA (particularly fish, fish oil, flaxseeds, nuts). Ω-3 FAs are the good guys that kill two birds with one stone. They not only block the ongoing inflammation (anti- inflammatory) per se yet also impede the omega 6 access into the body cells via competitively interacting with them. In addition, they possess anti-obesity characteristics.

8. Incorporate Quinoa into the Diet

Quinoa, a grain crop is a pseudocereal, which shows to boost weight loss. Studies show that quinoa is a rich source of protein and fiber.

As listed above, both protein and fiber prompt satiety, thereby, keeping you full for long. On these grounds, quinoa seems to be a beneficial supplementation to your diet in your quest for weight loss, as it causes you to consume fewer calories via keeping your hunger at bay for long. 

9. Integrate Prebiotic-Enriched Foods 

Prebiotics are non-digestible oligosaccharides (fiber-rich simple sugars). They promote the growth of healthy gut bacteria. They satisfy hunger, lower inflammation, and decrease the levels of the natural appetite-inducer, called ghrelin, thus, blasting the fat. 

Some of the best natural sources of prebiotics include:

• Raw chicory root
• Acacia gum
• Dandelion greens
• Active-culture yogurt
• Onions
• Raw garlic
• Raw asparagus

10. Indulge in Green Tea and Drink more Coffee

So, many of us like to sip a cup of tea every now and then; but is Lipton tea a good option? If you are a person with a keen feeling of refined taste, health, and nutrition, you’ll certainly prefer to substitute your regular tea with the catechin-laden green tea. Catechins like EGCG and caffeine in green tea have shown to rev up metabolism and burn calories when ingested on a daily basis.

Catechins and caffeine work synergistically to break down fat to reduce weight (13).

Coffee beans, which are a blend of a few sugars, called as mannooligosaccharides (MOS:manno-oligo-saccharides) enhance the elimination of fat via feces. Concurrently, these MOS inhibit the synthesis of fat in the liver and encourage the growth and activity of healthy gut flora/bacteria (prebiotics); all of which display an essential role in the induction as well as maintenance of weight loss.

11. Go Greek

This strained blend of milk and live active cultures has a proven efficacy to ward off the surplus fat.

Greek yogurt is an enriched-tangy source of protein and prebiotics, and as previously mentioned, these food ingredients curb hunger. 

12. Opt to Cook with Coconut Oil

Cook and garnish with medium-chain triglycerides like coconut oil that exhibit an established effectiveness as part of a weight loss plan. Medium-chain triglycerides are partially manufactured fats. Coconut oil breaks down fat and boosts metabolism, offsetting a relatively greater decrease in body weight when compared to long-chain triglycerides like olive oil (14).

Coconut oil also promotes the growth and activity of healthy gut microbes and thereby aids in obesity and several related ailments, including inflammation and insulin resistance, both of which predispose to obesity. Insulin is a fat-storing hormone, and insulin resistance is a condition in which insulin is secreted by the pancreas, but unable to exert its effects on target organs like muscles, raising the blood insulin levels and impeding the breakdown of fat.

13. Nibble a few Nuts

Nuts are full of fats (albeit mostly unsaturated), but good for doing away with the extra flab when consumed in moderation (15).

Munching a few nuts induce a feeling of fullness required to avoid a caloric surplus.

14. Exchange your Main Meal with the Side Salad

Salads usually used as appetizers or side meals are laden with nutritious veggies and fruits. Ponder over switching your side salad to your main menu. The researchers at the Pennsylvania State University found that commencing a main meal with a low-energy salad helps you lose those extra pounds, as it reduces large meal intake by 12% and hence, kills hunger.

15. Become a Hunter-Gatherer? Paleo Diet and Current Research

For people who aren’t aware of the “Paleo diet,” it is a diet based on the theory of prehistoric ancestors that eating like a caveman will help you lose the extra pounds of flesh. 

The Paleo diet confers a decrease in waist circumference, elevated insulin sensitivity, and a good control of cholesterol in comparison to the conventional Western diet. Evidence shows that a Paleolithic diet is more effective than a diabetic diet to keep a check on sugar, weight and other cardiovascular risk factors. 

The key to successful fat loss when on a Paleo diet is not to over-consume fat. This type of eating pattern integrates a reduced caloric intake and is quite satiating, keeping you full for long.

Foods Included in a Paleo Diet:

• Meat
• Fish
• Eggs
• Fresh fruits and vegetables
• Nuts, except peanuts
• Olive and coconut oil

Foods to Avoid in a Paleo Diet Regime:

• Legumes (plus peanuts)
• Refined and processed foods and sugar
• Dairy
• Cereal grains
• Hydrogenated vegetable oils
• Salt
• Potatoes

As is obvious from the above listed items, Paleo diet doesn’t incorporate much calcium into our diet. This low calcium intake associated with the caveman diet has created a concern for health professionals. Therefore, one has to supplement this mineral to prevent bone loss.

16. Ignore the thought of Stopping by Vending Machines

If you have been visiting the vending machines often for a while, you might have noticed your weighing scale pointer going up. Vending machines are trendy dispensers of this era that are found located almost anywhere once you step out of your home. These widespread contrivances allure us to stop by and grab a favorite snack, whether we’re working, shopping, visiting a physician’s clinic for a check-up, driving, etc. Steering clear of this idea of stopping by these shaky machines will prompt you to avoid ingesting the superfluous, unhealthy calories.

17. Ditch the Inorganic Cereals

Limit the consumption of inorganic cereals, instead include whole-grain ready to eat cereal, most preferably oatmeal. The Journal of the Academy of Nutrition and Dietetics mentioned whole-grain ready to eat cereal (rich in fiber) as an essential component of a dietary program for weight loss, because of its promising outcomes.

18. Swap your Sundae Dessert with a Bowl of Oatmeal

Weekends and sundae time seem to be a great entertainment. Nonetheless, they are merely an additional means to pack on those pounds. Consider swapping your sundae cup with some healthy, albeit scrumptious snack.

19. Use a Calorie Counter

To ensure the proper intake of calories and reach your ideal body weight, consider using a daily food plan tool.

20. Do Not Skip Your Breakfast

Science verifies the grandma’s nutrition tip:  “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” 

Skipping breakfast is well thought-out to be a poor dietary practice, which signals your brain to overeat afterward (16).

Breakfast eaters tend to be slimmer than the ones who skip breakfast, as they feel more energetic to exercise during the day as well as consume fewer calories later during the day (16).

Hence, one of the recommendations to accomplish your target weight is to have your morning meal regularly on time.

21. Do Not Push Yourself to a Boring Diet Plan

Yes, if you force yourself to a boring diet plan, chances are you’ll end up with a poor compliance, giving up on it, and finally back to the drawing board!

22. Wine and Obesity: What does Evidence State?

When it comes to drinking and wine, the data are conflicting. It is like a fifty-fifty situation. Similar to the cardioprotective effects of moderate alcohol consumption, it seems like moderate alcohol consumption has no effect on weight (17).

Nonetheless, we cannot overlook the negative impact of heavy drinking and binge drinking on weight. A study conducted among the Korean population showed men who consumed > 20 grams (> two standard drinks) on a daily basis had an amplified waist circumference (WC) of ≥ 90 cm with ≥ 85 cm for women, indicating the positive link between excessive alcohol consumption and obesity (18).

In accordance with the critical reviews in clinical laboratory sciences, surplus alcohol stifles the process of fat burning, adding up the caloric intake, and thus considered a risk factor for weight gain (19).

23. Quit Cigarette Smoking

Ignorance is bliss; nevertheless, some things in life should be a concern, specifically, what is going into your body. Cigarette smoking is one of those. If you are a habitual smoker, start tapering it if you genuinely need to be skinny.    

Research suggests that the weight loss observed with the cigarette smoking starters is ascribable to its initial anorexic (anorexia is a loss of appetite) effect. 

Smoking induces insulin resistance, serving as a potential precursor to obesity and various other metabolic diseases, including diabetes mellitus type 2.

Therefore, ditching tobacco seems to be a favorable option to get rid of the extra pounds.

24. Put some Pep in Your Step

Walk, jog, run, workout, try some cardio or aerobics; any physical activity you add up in your ritual will accelerate the weight loss process. Exercise instigates the release of fight and flight hormones, called catecholamines, accentuating fat blasting.

One of the best workout to improve your cardiovascular fitness and concomitantly, burn the extra pound of fat is to walk on a treadmill and hold two 5-lb dumbbells (wrist weights preferably). You slowly lift up the dumbbells and gradually bring them down. You can lose up to 15% of fat by this combo exercise. The archives of Physical Medicine and Rehabilitation reported a significant reduction in body weight with this type of exercise after 8 sessions.

25. Stroll around the Trail

Replace your nights out with meetings for a morning walk around a local track. Walking daily for as little as 30 minutes can induce substantial weight loss in combination with dietary interventions (20).

A study shows the distance walked is a better estimate of weight loss and helps you reach your target weight faster than the time spent walking.

26. Walk the Stairs

Take the stairs instead of elevators. Climbing the stairs outdo elevators for diminution of the belly fat. The lead author Stephen H. Boutcher reported in his compilation of scientific data that stair climbing is one of the high-intensity exercises that boost the insulin sensitivity, thereby accelerating the loss of fat mass by 6%.

27. Don’t be a Goof-Off: Munch Less, Move More

Many of us like to be a couch potato and watch TV on weekends or arriving back to home while eating a large cup of French fries or a McDonald’s burger. If this is you, here are my two cents: Break this habit.

The researchers at the University of Minnesota emphasized the positive association between fast-food consumption and the sedentary lifestyle versus obesity. Certainly, when you are taking in more calories than you’re burning out, the outcome is more weight gain.

28. Avoid Extended Sitting during Traveling

Any kind of prolonged sitting can increase the odds of obesity. A study conducted at the University of British Columbia enlightens the association between weight gain and the time spent traveling in cars. Each hour spent sitting in a car increases the probability of obesity by 6% versus a 4.8% decline with every half-mile walked. 

Strategize your travel patterns; take breaks, stand, and walk during prolonged travels. Additionally, try to reduce your reliance on cars; instead, walk to your destination if it’s located nearby.

29. Get an Adequate Amount of Sleep

According to the researchers at the University of Chicago, sleep deprivation reduces the leptin levels (lepTIN makes you THIN) and elevates the ghrelin levels (GHRelin makes you GRow), culminating in an increased appetite, and craving. Short sleepers have more time to eat and consume greater calories throughout the day. 

What’s more? In individuals with limited sleep, certain brain regions exhibit increased activation in response to unwholesome food relative to people with normal sleep; hence, sleep deprivation constitutes an independent risk factor for obesity.

Similarly, your weight doubles up when you take long, deep slumbers (>8-9 hrs of recommended sleep) daily. 

Consistent with the above description, aiming for a minimum of 6-8 hours of restful shut-eye could be a helpful contribution to weight loss.

30. Shun Stress

The fight or flight response triggers the release of various hormones; one of which is cortisol. Cortisol is one of the major predictors of obesity (as observed in patients with Cushing’s syndrome, a condition characterized by an excessive secretion of cortisol and obesity). 

Several mechanisms explain the cortisol-induced obesity. Cortisol stimulates fat mass and insulin resistance. Decreased insulin sensitivity during the nerve-racking periods augments the craving for comfort foods, which instantly release mood-enhancing chemicals like dopamine and serotonin. Unfortunately, these comfort foods are frequently the highly palatable carbohydrates, and as previously mentioned, carbs are the worst weight enemies. These hormonal changes are especially predominant in obese individuals.

Adopting stress-coping strategies like mindfulness meditation, practicing yoga, talking to family and friends, or consulting a counselor when needed, can serve as a positive step towards successful weight loss.

31. Yoga (Asanas) and Deep breathing (Pranayamas)

“All the orthodox systems of Indian Philosophy have one goal in view, the liberation of the soul through perfection. The method is by Yoga.” (Swami Vivekananda)

Slow body movements/poses (asanas) and deep breathing (pranayamas) can ease weight loss. A study trial performed on high school students depicted that practicing yoga for a year resulted in a generalized diminution in fat folds.

A particular type of yoga posture called as the sun salutation improves cardiovascular fitness and assists in dropping the redundant fat.

Besides, a week of yoga program ameliorates the serum leptin levels and reduces the waist circumference and BMI. Yoga and pranayamas alleviate stress that also serves an alternative means to fend off weight gain.

Next time, when you’re at your wits’ end, take a shot at yoga and pranayamas instead of overeating cupcakes.

32. Tweak your Shopping Styles

According to a study published in the Journal of Marketing Research, modifying your shopping strategies can assist you in slimming down. For instance, the folks who opt for a basket instead of a shopping cart preferred vice over virtue; i.e. junk over wholesome diet (when you’re shopping with a basket, you are more apt to overload it with all the redundant items). 

Likewise, the respective researchers revealed that paying with cash is favorable than swiping a card, as you’ll advocate conscious spending rather than being extravagant and will take the junk out (in case, you’re short of money) at the cash register; indirectly the less junk you buy, the less you’ll consume it. 

33. Consider Being Treated for these Underlying Disorders

Numerous underlying disorders could account for obesity. Consider being treated if you are suffering from the following conditions.

Hormonal Issues

Underactive thyroid (hypothyroidism)

Cushing’s syndrome

Polycystic ovarian syndrome (PCOS)

Non-Hormonal Issues

Sleep apnea

Psychiatric conditions like binge eating disorder and depression (depressed people also have a tendency to seek for comfort foods (as listed above).

34. Keep a Handy Weight Logger 

To attain the ideal body weight, it is wise to track your progress by keeping a handy weight logger, for instance, try mobile apps like “happy scale: weight loss tracker.” Nonetheless, do not get carried away with your weighing method. Weighing excessively could merely accentuate your anxiety that would otherwise be unfavorable in promoting effective weight loss.

Conclusion

Achieving the desired weight loss isn’t a magic bullet as showcased by those “lose weight faster tips, ads, and recipes.” It is neither a rocket science; espousing certain lifestyle strategies can benefit a great deal. The secret to successful weight loss induction and maintenance is that the calories going in should be less than the calories burned.

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