Safe, naturally clean home

Though a clean home benefits health, you can go too far trying to eradicate germs. Inhaling fine mists from cleaning sprays can aggravate respiratory ailments, and many products have ingredients with known suspected health risks. Of special concern are artificially scented products and air fresheners, since potential toxins, such as phthalates, can be concealed under the ingredient term “fragrance”.

A 2009 US study supports the notion that routine household cleaning can trigger symptoms in the upper respiratory tract, with asthmatic women faring the worst. And, a 2007 study of 3,500 European men and women revealed a direct correlation between the use of household spray cleansers and the new onset of asthma in adults, Researchers found that the health risks increased for those who cleaned more frequently or who used many different types of sprays.

The cleansers used in the study were popular household brands that contained ammonia, chlorine-releasing agents, glycol ethers, and terpenes. Researchers have found the glycol ethers (in floor waxes and tile cleansers) and terpenes (in pine-scented cleansers) emit toxins when they interact with ozone in the air – of most concern if you live in a smoggy area. I recommend using simple homemade formulas instead of relying on potent chemical cleansers. Most of them can be made from familiar ingredients such as vinegar, baking soda, and optional essential oils. If the mist from the spray bottles aggravates your asthma or respiratory issues, try putting these cleaning agents directly on a sponge or dry cloth.

Kitchen: For a great all-purpose cleanser, I recommend white vinegar: a solution of just 5 percent vinegar kills 99 percent of bacteria. For a 24-ounce spray bottle, use 2.5 tablespoons of vinegar and fill with water. Add a few drops of essential oil (tea tree or lavender are great for their anti-bacterial properties) for a pleasant scent.

Bath: to scour sink, tubs, and showers, baking soda is the best alternative to commercial products. Super Natural Home (Rondale 2009)I recommend making a paste with baking soda and a little water, letting it sit on stains for about 30 minutes, and wiping it off with a sponge.

Windows: For a streak-free shine, free of ammonia or other chemicals, the book Naturally Clean (New Society, 2006) suggests mixing 2 cups water with a quarter cup of distilled vinegar in a spray bottle or bucket and cleaning with a squeegee.

Brain Health, Longevity and Lifestyle Part II

Brain cell degenerators

Foods packaged in aluminum, foods with chemical additives, saturated and hydrogenated oils, statin medications, calcium supplements, painkillers (NSAIDs), fluoride, wheat, cow’s milk, MSG, artificial sweeteners, low-fat diets, pesticides, airplanes, cell phones, proton pump inhibitors, heavy metals in teeth fillings, unclean water, chemical hair dyes, tobacco, certain recreational and prescription medications, head injuries.

Brain Cell Generators

  • Exercise/movement
  • Stress Management
  • Sleep, rest and relaxation
  • Water, hydration
  • Optimistic Thinking/Positive Attitude
  • Loving touch
  • Aromatherapy
  • Music (listening to) especially Mozart
  • Light and Color Therapies
  • Learning a new language
  • Meditation including guided meditation such as Yoga Nidra, Concentration
  • Specific brain exercises incl. brain teasers, riddles, puzzles, sudoku, board and card games
  • Learning to play a musical instrument
  • Nutraceuticals and Pharmaceuticals (see below)
  • Herbs
  • Visualizations
  • Grounding practices/Walking barefoot
  • Dragon’s Den Anti-inflammatory Spice Mix
  • Qigong/Ta’i ji quan, Yoga asana practice, Dancing


The following is a list of natural medicines for brain longevity with general dosages.

These dosages may not be appropriate for all people. We all have different nutritional needs and constitutions. Please check with your doctor or healthcare provider before adding medications and/or nutritional supplements. Also, please research any food, drug, or supplement you are taking.

Nootropics enhance emotional and mental well-being, promote cerebral circulation, enhance memory, slow or prevent age-related cognitive decline, such as Alzheimer’s disease, reduce oxidative or ischemic damage to the brain, and improve mood.

Herbal Cerebral stimulants – Herbal Nootropics

Asian Ginseng – improves concentration, alertness and regulates blood sugar levels, helps balance hormones, and enhances brain function.

Siberian Ginseng, Chinese red or white Ginseng, or American Ginseng, alone or in combination. Siberian Ginseng, eleuthero, appears to work well for everyone.

Brahmi (Bacopa) – Brain tonic that promotes memory and mental alertness, increases intellectual and cognitive functioning, calms and relieves stress (nervine), relieves anxiety, used to control ADHD. Memory enhancement, promotes restful sleep, antioxidant, anti-inflammatory and a cardio tonic.

Gotu kola – nervine, increases memory, relieves stress, anxiety and mental fatigue, reduces irritability

Ashwangandha – improves memory, enhances brain function

Gynostemma (Jiao gu lan) – nutrient-rich, calms the nerves

Rhodiola – improves nervous system function, enhances cognitive function, memory, mental productivity, and builds resistance to stress.

Schizandra – improves memory, sharpens concentration and alertness, enhances brain function

Rei Shi – nerve tonic, supports the heart and vascular system, opens awareness to higher frequencies

Cordyceps – nerve tonic, supports the central nervous system

Ginkgo Biloba – increases cerebral circulation, aids in poor memory, degenerative effects of Alzheimer’s disease and senile dementia. 60 – 320 mg.

Lion’s Mane – boosts memory, creativity, and attention span. Lion’s Mane tea enhances concentration, is a powerful brain regenerative, encourages neuroplasticity, and releases nerve growth factor, supports the nervous system.

Lavender – nervine, relieves emotional stagnation, depression and constant repetitive thinking, relieves nervous exhaustion

Rosemary – strengthens the brain and memory, breaks stagnant depression

Yuan Zhi (Polygala tenuifolia) – calms the spirit, relieves anxiety, dementia, mental confusion

Nutraceutical Cerebral Stimulants – Supplemental Nootropics

Nutraceuticals -take daily, 6 days weekly. Give at least 4 – 6 weeks to notice results, although results may occur sooner.

Neuro Replete – NeuroReplete is a balanced nutrient formula that supports healthy normal serotonin, dopamine, norepinephrine, and epinephrine production in a proper ratio.  Serotonin is associated with mood, appetite, sleep, memory, learning, and temperature regulation. Dopamine, norepinephrine and epinephrine (the catecholamines) are associated with control of movement, balance, motivation, focus, addiction and the drive for reward. This formula contains L-tyrosine, 5 HTP-tryptophan, vitamin B6, lysine, vitamin C, folate, and calcium citrate.

Vinpocetine (Vinca minor) – enhances memory, and improves blood flow to the brain. Improves cerebral blood circulation, improves oxygen utilization, is an antioxidant for the brain, improves red blood cell plasticity, raises blood glucose levels in the brain and prevents blood platelet clumping. Improves concentration and memory, reduces age-related effects in the brain, reduces seizure activity and helps improve brain function after a stroke.

Huperzine, Chinese Club Moss,– inhibits acetylcholinesterase, which breaks down acetylcholine.

Grape seed extract (Vitas vinifera) – prevents age-related memory loss

Phosphatidyl Serine – 100 – 300 mg. Facilitates the storage, release and activity of several neurotransmitters, helps cellular intercommunication in the brain. Helps release dopamine, increases acetylcholine production, improves brain glucose metabolism, lowers excess cortisol levels, boosts nerve growth factor needed for healthy neurons. Improves memory, mood, learning and concentration.

Acetyl L-Carnitine – Has neuroprotective effects. Treats age-related dementia. Involved in the transportation of fats into the mitochondria. Improves learning, memory and counteracts depression. Improves immune function and receptor sensitivity for several neurotransmitters, benefits heart function, improves sperm count, and is an antioxidant. Has cell-protective properties and prevents excessive brain cell death. It helps in the formation of acetylcholine, and decreases glycation.

Phosphatidyl Choline (from Lecithin). Soy products, sunflower seeds, and eggs.

DMAE – 100 – 150 mg. daily

SAM-e – 200 mg. daily

DHA and EPA oils combined – 1,000 mg. daily

CoQ10 – 100 mg. 1-2x daily

Green Tea – 1-3 cups daily, matcha is best

Vitamins and Minerals (See if you can find a vitamin-mineral combined pill that contains close to the below doses)

  • Vitamin A – 10,000 – 25,000 units with 25,000 units of beta-carotene
  • Vitamin B12 – 1,200 – 2,000 mcg.
  • Vitamin B6 – 50 mg.
  • Vitamin B1 – 50 mg.
  • Vitamin B complex – high dose
  • Folic Acid – 1 – 5 mg.
  • Niacin (non-flush) – 100 – 200 mg.
  • Vitamin B5 – 100 mg.
  • Vitamin C – 1,000 mg. 3 X daily
  • Vitamin E – 400 – 800 I.U.’s
  • Magnesium – 400 – 800 mg. in divided doses
  • Selenium – 100 mcg.
  • Zinc – 30 mg.

In addition – Amino Acids – 1 serving of protein powder, High alkaline ‘green grass’ powder mix – 1 tbsp. 1-2x daily

Blood Pressure Guide Part II

How to Lower Blood Pressure Through Food & Lifestyle

Mediterranean-style diet – traditionally, this diet includes plenty of fresh vegetables, therefore high fiber, moderate protein intake mostly fish (Omega-3 rich), some grains, olives and olive oil, and fruits are eaten seasonally.

Best Foods to Maintain or Lower Blood Pressure:

  • High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. Eat foods high in healthy fiber help stabilize your blood pressure
  • Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,500–2,000 mg daily.
  • High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, coconut water, avocados and bananas.
  • Omega-3 rich foods: Omega-rich foods flax seed oil wild caught salmon, chia and flax seeds reduce inflammation.

Specific Foods that Reduce Blood Pressure:

  1. Dark chocolate – Dark chocolate contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure. At least 70% cacao.
  2. Garlic – Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Garlic helps to thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure.
  3. Spinach – Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.
  4. Sunflower Seeds – Rich in potassium, magnesium and healthy plant fats. Sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure.
  5. Bananas – Bananas are rich in potassium and fiber.
  6. Tomatoes – Cooked tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene in tomato’s is activated by heat, add cooked tomatoes to your food program.
  7. Broccoli – Broccoli and cruciferous vegetables have been found to have beneficial health effects. They have high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure.
  8. Melon – Eat melons that are rich in potassium, such as cantaloupe and watermelon which are especially rich sources.
  9. Beets – Rich in Nitric Oxide, generates the endothelial derived relaxing factor, which relaxes blood vessels, and iron producing nutrients.

Supplements that Can Help Lower Blood Pressure

  • Garlic
  • Vitamin C
  • Nitric Oxide
  • Omega-3 supplement
  • Chinese Herbal Formula – Jiang Ya Ping Pian
  • Probiotics
  • Vitamin D3 with Vitamin K2
  • CoQ10
  • Cranberry and Pomegranate juices
  • L-Arginine
  • Potassium
  • Hawthorn berries
  • Magnesium
  • Chinese herbal Dan Shen Yin
  • Vitamin B6
  • Dr. Christopher’s Blood Circulation Herbal Formula
  • Chinese Herbal Formula – Hypertension Repressing Tablets

Foods to Avoid to Maintain Healthy Blood Pressure

  • High sodium foods: Sodium raises blood pressure; avoid high sodium processed foods, pickles, olives or canned foods.
  • Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
  • Sugar: High sugar consumption is connected to high blood pressure.
  • Caffeine: Too much caffeine can cause an increase in blood pressure.
  • Alcohol: Narrows arteries and can increase blood pressure.

Lifestyle Tips to Lower Blood Pressure

  • Regular exercise and diet play a large role, reduce stress, better sleep, more free-time and fun, relaxation techniques such as deep breathing, yoga, journaling or art therapy, surround yourself with encouraging friends and exercising on a daily basis.