Crystal Maceira – Master Herbalist

A Deep Dive into Intermittent Fasting, the Ketogenic Diet, and the Elimination Diet

Crystal Maceira, CBP, LMT, MH
July – Aug 2025 • Vol 4, No 17

In a world where health and wellness have become central to daily life, dietary strategies are more popular than ever. Among them, Intermittent Fasting, the Ketogenic Diet, and the Elimination Diet stand out for their scientific basis and transformative potential. Though different in approach, each aims to enhance health, boost energy, and address specific wellness goals.

Intermittent Fasting: The Clock as Your Guide

What it is:

Intermittent Fasting (IF) is not about what you eat, but when you eat. It involves cycling between periods of eating and fasting, with popular methods including the 16:8 (fast for 16 hours, eat within an 8-hour window), 5:2 (eat normally for 5 days, restrict calories for 2), and alternate-day fasting.

How it works:

Fasting triggers metabolic changes, including improved insulin sensitivity and increased fat burning. The body shifts from using glucose for energy to using fat stores, a process known as metabolic switching. Even though Intermittent Fasting is not about what you eat, it is important to eat nutrient-dense foods, supplement with electrolytes, and hydrate regularly.

Benefits:

A growing body of research supports IF’s benefits, including weight loss, improved blood pressure and heart rate. It also improves cholesterol and triglyceride levels, and it can strengthen the immune system.

A 2019 review published in The New England Journal of Medicine found that intermittent fasting “can trigger a range of physiological responses that improve glucose regulation, increase stress resistance, and suppress inflammation” (deCabo & Mattson, 2019).

“Intermittent fasting is more than just a weight loss strategy. It taps into evolutionary biology to promote cellular repair and brain health,” says Dr. Mark Mattson, a neuroscientist at Johns Hopkins University.

Considerations:

Not everyone responds well to fasting, especially those with a history of disordered eating, certain medical conditions, or those pregnant or breastfeeding. Gradual adaptation and professional guidance are recommended.

The Ketogenic Diet: Fueling Your Body with Fat

What it is:

The Ketogenic (Keto) Diet is a high-fat (55–60%), moderate protein (30-35%), very low-carbohydrate (5–10%) diet that trains your body to enter a state called ketosis, where fat becomes the primary fuel source instead of carbohydrates. On a 2000 calorie-per-day-diet, the carbohydrate intake amount would be 20-50 grams daily.

How it works:

A well-designed ketogenic diet provides sufficient energy, protein, fats, vitamins, and minerals. It’s typically categorized based on the total daily carbohydrate intake:

• Very low-carbohydrate ketogenic (VLCK) diets restrict carbohydrates to less than 30 grams per day.
• Low-carbohydrate ketogenic (LCK) diets allow up to 50 grams of carbohydrates daily.

Therapeutic ketogenic diets are tailored to produce specific levels of ketones and are often used in managing conditions such as epilepsy, neurological dis-orders, cancer support, and certain mental health issues. These generally involve fewer than 50 grams of carbs per day, often leaning toward the lower end, and may require expert guidance to optimize ketone production.

Benefits:

Restricting carbs to 20–50 grams daily encourages the body to enter nutritional ketosis. In this state, reduced insulin levels create a hormonal environment similar to fasting, prompting the breakdown of fat stores (lipolysis). The released fatty acids are converted by the liv-er into ketones, which serve as an alternative energy source alongside glucose produced through gluconeogenesis. As a result, the body is able to meet its energy needs effectively. Some individuals may need to aim for the lower end of the carbohydrate range to successfully reach ketosis.

When the body is in nutrition-al ketosis, this diet can help it lose weight, including a significant re- duction in abdominal fat. Other benefits include: lower blood sugars and insulin levels, reduced blood pressure, and lowering the risk of Type 2 Diabetes.

A 2020 review in Frontiers in Neuroscience reported that the keto diet shows promise not only for weight loss but also for neurological conditions like epilepsy and potentially Alzheimer’s disease.

“Ketones are a cleaner, more efficient fuel for the brain,” says Dr. Dominic D’Agostino, a leading ketogenic researcher at the University of South Florida. “Many patients report enhanced mental clarity, focus, and sustained energy.”

Considerations:

Keto may cause initial side effects like “keto flu”—headaches, fatigue, and irritability—as the body adapts. Long-term adherence can be difficult, and micro-nutrient deficiencies are possible without careful planning. The ketogenic diet has been contraindicated in people with pancreatitis, kidney problems, liver problems, and disorders of fat metabolism.

The Benefits of Combining Intermittent Fasting and Ketogenic Diets

Combining both Intermittent Fasting and Ketogenic Diets gives the body an even better chance of better health!  The benefits include:

• No more cravings
• Less hunger between meals
• Better memory
• Cardiovascular protection
• Normal blood sugars
• Improved mood
• Improved cholesterol and triglycerides
• Amazing skin
• Way more energy
• Much less inflammation
• Improved sleep

The Elimination Diet: Listening to Your Body

What it is:

The Elimination Diet is designed to identify food sensitivities or intolerances by removing certain foods for a period of time, then gradually reintroducing them while monitoring symptoms. An elimination diet begins with a 28-day period of removing all potential trigger or “culprit” foods and usually lasts for 5-7 weeks. Once those  foods have been identified, they can be removed from the diet to prevent future adverse effects.

Food intolerances are estimated to affect up to 20% of the population. Food intolerances and sensitivities and food allergies are not the same. Food intolerances and sensitivities are related to IgG antibodies, and food allergies are related to IgE antibodies.

How it works:

Common trigger foods—such as dairy, gluten, soy, eggs, and processed sugars—are removed for a 28-day period or longer.  This is phase 1. After phase 1 is complete, phase 2 begins. It involves slowly and systematically reintroducing eliminated foods back into the diet. You would eat the food two or three times over a 2-day period, then waiting a full 24 hours before introducing the next food.

Benefits:

The Elimination diet has several benefits, including improving the symptoms of eosinophilic esophagitis, rheumatoid arthritis and other autoimmune disorders. It reduces the symptoms of irritable bowel syndrome, the symptoms of migraines, and skin conditions like atopic dermatitis and eczema.

“For patients with chronic digestive, skin, or autoimmune issues, elimination diets can be a powerful diagnostic tool,” says Dr. Amy Burkhart, a physician and registered dietitian specializing in integrative medicine. “They give people a chance to reset and learn what truly nourishes—or disrupts—their system.”

A study in Nutrients (2018) emphasized the importance of elimination diets in managing conditions like IBS and eczema, especially when guided by a qualified professional.

Considerations:

This diet requires discipline and meticulous tracking. Of the three diets, this one takes the most will-power. If even one food that has been eliminated is eaten, the 28-day period has to start over again. Also, if you are still experiencing symptoms of food sensitivities, it is recommended to stay on the diet for another 2–3 weeks. It is best undertaken with supervision to ensure nutritional adequacy and to avoid unnecessarily restrictive eating.

Choosing What’s Right for You

There’s no one-size-fits-all solution when it comes to diet. What works wonders for one person may not suit another’s lifestyle, preferences, or health conditions. The key lies in understanding the why behind each approach—and listening to your body’s response.

Whether you’re aiming for weight management, improved energy, or identifying food sensitivities, these dietary strategies can be powerful tools when applied mindfully. Always consult a healthcare professional before making significant changes to your diet, especially if you have pre-existing conditions.

“Personalized nutrition is the future,” says Dr. Frank Hu, Chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health. “The more we learn about genetics, microbiomes, and metabolism, the more we realize that the best diet is the one tailored to the individual.”

Your body is your most personal laboratory—respect it, experiment wisely, and let nutrition be your guide.

Upcoming Events!

We are holding regular Bowenwork classes. Go to AmericanBowenwork.academy to see when the next class will be held. In September, we will be in Great Falls, and in October, we will be in Helena at the Holistic and Wellness Fairs.

Come See Us at the Fairs! Good Health to You!
—Crystal

References:

de Cabo, R., Mattson, M.P. (2019). Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med, 381:2541-2551
Paoli, A ., et al. (2020). Ketogenic Diet and Neurological Diseases. Front Neurosci, 14:590
Skodje, G.I., et al. (2018). Elimination Diets in Non-celiac Gluten Sensitivity and IBS. Nutrients, 10(11):1700
Hu, F.B. (2018). “Are individual dietary preferences the key to better health?” Harvard Health Publishing
Apelian, Nicole, Ph.D., (2023). The Holistic Guide to Wellness:  Herbal Protocols for Common Ailments, Global Brother SRL

Crystal Maceira is a Certified Bowenwork Practitioner, practicing in Helena. She has been a massage therapist for 23+ years. She is also a Master Herbalist and certified IIPA Iridologist. She prepares her own single and formula-blend herbal tinctures. Find out more on her website at: PositiveLifeChange.info. Call Crystal at 406-616-2599. Email: crystalclearhealth@gmail.com.

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How to Boost the GLP-1 Hormone with Herbs, Supplements & Lifestyle

Crystal Maceira, CBP, LMT, MH
May – June 2025 • Vol 4, No 16

Common Side Effects of Ozempic include nausea, vomiting, diarrhea, stomach pain, and constipation. Serious side effects can include pancreatitis, vision problems, and kidney injury, so it’s important to consult a healthcare provider if you experience any severe symptoms.[WebMD.com]

I have had many people ask me what is the best way to lose weight and about Ozempic injections and GLP. Here are my best answers.

What is GLP-1? Its full name is Glucagon-Like Peptide-1. It’s a hormone that plays a crucial role in regulating appetite, blood sugar, and metabolism. It’s also the target of popular medications like Ozempic and Wegovy. But did you know that certain herbs and natural supplements may help boost your body’s own GLP-1 production—without the side effects?

A Natural Alternative to GLP-1 Meds?

GLP-1 drugs like Ozempic have become extremely popular for managing blood sugar and aiding weight loss. But they can come with some less-than-fun side effects—like what’s now called “Ozempic face,” a sagging, aging look due to rapid weight loss. Recent research also shows that up to 40% of the weight lost on GLP-1 medications may come from muscle rather than fat. That’s concerning for long-term health and metabolism.

Fortunately, studies from the Salk Institute show promise. Researchers identified a protein called BCL6, which plays a critical role in preserving muscle mass during weight loss. Boosting BCL6 levels could potentially be paired with GLP-1 therapies to prevent muscle loss—or benefit anyone dealing with muscle-wasting conditions.

Natural Ways to Support GLP-1

Here are some plant-based and natural options believed to support GLP-1 activity:

• Yerba Mate – Traditionally consumed as a tea, it may help increase GLP-1 levels.
• Psyllium Husk – A soluble fiber that can promote the release of GLP-1 and support gut health.
• Ginseng – Known for its adaptogenic properties and potential to support metabolic function.
• Berberine – Found in plants like barberry, it may support GLP-1 activity and improve insulin sensitivity.
• Curcumin – The active compound in turmeric, with anti-inflammatory and metabolic benefits.
• Bitter Melon – Used in traditional medicine for blood sugar control and possible GLP-1 influence.
• Fenugreek – Rich in soluble fiber, it may help naturally stimulate GLP-1.
• Probiotics – Certain strains, like Akkermansia muciniphila, may help increase GLP-1 production.
• High-Fiber Foods – Oats, legumes, and other fiber-rich foods can mimic the effects of GLP-1 medications.

What I’ve Learned

What I learned from this information is that there is no fast way to lose weight and it takes effort.  Doing the intermittent fasting will give you quicker results than just about anything out there, but it becomes a lifestyle, not something you do for two or three weeks or even months.  Eating wholesome foods, drinking plenty of good liquids, exercise, taking nutritional supplements, adding the herbs to help the body to heal is the best long-term way to maintain positive life changes.

I am regularly teaching classes on Bowenwork, Iridology, and Nutrition. Contact me for more information via phone, email or text (see ad on previous page).

Want to Learn More?

For a deeper dive into GLP-1 alternatives and keto-friendly weight-loss strategies, I highly recommend Dr. Eric Berg’s videos: Watch: Dr. Berg on GLP-1 Alternatives and Keto & Intermittent Fasting Insights

And if you’re looking for a science-backed supplement that supports your GLP-1 pathway, check out the Mind Body GLP System in my LifeVantage store: Visit my Shop. Watch a Watch a Mind Body GLP System Video Here.

   —Good Health to You! —Crystal

Turn down food noise, quiet cravings, and hush hunger with the next evolution in Activation–the MindBody GLP-1 System™. Paired with our powerful Activation Accelerators—targeted tools and practices that support habit change, metabolism, and mindful eating—you’ll have everything you need to take back control and build a lifestyle that lasts. For best results, we recommend at least 3 months of consistent daily use. Visit my Shop

Crystal Maceira is a Certified Bowenwork Practitioner, practicing in Helena. She has been a massage therapist for 23+ years. She is also a Master Herbalist and certified IIPA Iridologist. She prepares her own single and formula-blend herbal tinctures. Find out more on her website at: PositiveLifeChange.info. Call Crystal at 406-616-2599. Email: crystalclearhealth@gmail.com.

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How to Tell the Difference… How to Treat Them Naturally!

Crystal Maceira, CBP, LMT, MH
March – April 2025 • Vol 4, No 15

This is a question many people ask me about. All three of these ailments cause upper-respiratory-tract symptoms, making it difficult to distinguish between them. In this article, we will try to clarify which is which, so you can make more informed decisions.

What Is a Cold?

A cold is a virus. It is an infection of the upper-respiratory tract. These viruses seem to attack the body during colder seasons, although it’s not the weather that causes them (although less humidity can be a factor). There are more than 200 viruses that can cause the common cold. They start to cause symptoms 18-to-24 hours after they enter the body.

The most common viruses are the rhinoviruses. Symptoms include: head congestion, nasal congestion, sore throat, coughing, headache, sneezing, and watery eyes. Children can develop a low-grade fever, but adults rarely do. The common cold can lead to more serious illnesses, such as bronchitis, a sinus infection, or ear infections. Most colds last from 7 to 10 days.

What Is the Flu?

Influenza is also a viral infection, but it is caused by different types of viruses. There are two types of influenzas—Type A and Type B—and here are their differences:

Host Range: Influenza A can infect humans, birds, pigs, and other animals. Influenza B primarily infects humans.

Severity: Influenza A typically causes more severe illness and is responsible for most flu-related hospitalizations and deaths. Influenza B tends to be milder but can still cause significant illness, especially in children.

Subtypes: Influenza A is divided into subtypes based on two proteins on the surface of the virus: hemagglutinin (H) and neuraminidase (N). There are 18 H subtypes and 11 N subtypes. Influenza B does not have subtypes but can be divided into different lineages and strains.

Seasonality: Influenza A usually appears earlier in the flu season (late fall to early winter). Influenza B tends to show up later (late winter to early spring).

Pandemics: Influenza A has the potential to cause pandemics because it can undergo significant genetic changes, especially when it jumps from animals to humans. Influenza B does not cause pandemics.

Both Type A and B flu types can cause epidemics and share similar symptoms, such as fever, cough, sore throat, body aches, and fatigue. However, influenza A is more common and tends to be more contagious and severe.

The symptoms of influenza are body aches, cough, fatigue, headache, and fever with hot and cold flashes. They can cause nausea and vomiting, or diarrhea. The flu can last up to 12 days and take longer to recover from, with residual coughing and fatigue.

What Is an Allergy?

An allergy is when your immune system reacts to a substance that is typically harmless to most people. This substance is known as an allergen, and common examples include pollen, pet dander, certain foods, insect stings, and medications. When someone with an allergy comes into contact with an allergen, their immune system mistakenly identifies it as a threat and releases chemicals like histamines to fight it off. This reaction can lead to various symptoms, such as:

• Sneezing
• Runny or stuffy nose
• Swelling
• Itchy or watery eyes
• Skin rashes/hives
• Difficulty breathing

In some cases, allergies can cause more severe reactions, such as anaphylaxis, which is a life-threatening condition that requires immediate medical attention. Allergies can be managed through avoidance of known allergens, with medications like antihistamines, and in some cases, immunotherapy (allergy shots).

My Personal Experience

I have only gotten the flu or a cold when my body is highly stressed, “run down,” or I have eaten too much junk food. When I avoid sugar, processed foods, or flour, then I don’t get a cold or the flu 99% of the time. When that occasional time comes that I do get one, or my husband comes down with a cold, then we have plenty of herbal remedies to get us back on track.

These are our favorite tinctures and remedies, which we make right here at Positive Life Change, LLC in Helena, Montana: KVA (“Keep Viruses Away” Garlic Immune Herbal Formula Extract—based on the original by Dr. John Christopher), Colloidal Silver, Grapefruit Seed Extract, Elderberry Syrup Plus, and Cayenne.

Come see us at the Made in Montana Trade Show at the Fairgrounds, in Helena on March 8th if you are a retailer, and on March 9th if you are a consumer. We will be at booth 506.

I will also have classes in April and June in Townsend and Helena. Let me know which you are interested in for any of these: Growing Your Own Medicinal Herb Garden, How to Make Tinctures and Salves, and What Is Iridology? Email or text me for more information.

Crystal Maceira is a Certified Bowenwork Practitioner, practicing in Helena. She has been a massage therapist for 23+ years. She is also a Master Herbalist and certified IIPA Iridologist. She prepares her own single and formula-blend herbal tinctures. Find out more on her website at: PositiveLifeChange.info. Call Crystal at 406-616-2599. Email: crystalclearhealth@gmail.com.

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And How to Get More in Your Diet

Crystal Maceira, CBP, LMT, MH
January – February 2025 • Vol 4, No 14

Iodine is a mineral that plays an essential role in women’s health. It is a vital micronutrient for all stages of life, including fetal development and early childhood. Iodine is metabolized in the human body through a series of stages involving the hypothalamus, pituitary, thyroid gland and blood.

Despite being present in only small amounts, iodine is crucial for the proper functioning of the thyroid gland, which regulates hormones that control metabolism, growth, and development. In this article, we will explore why iodine is so important for women’s wellbeing and how you can ensure you are getting enough of it in your diet.

Iodine’s Importance for Women’s Health

While the majority of iodine is in the thyroid gland, it can be found in several other areas of the body: mammary glands, eyes, gastric mucosa, cervix and salivary glands. The human body requires iodine to produce thyroxine (T4) and triiodothyronine (T3), two hormones produced by the thyroid gland. Its deficiency interferes with the synthesis of these hormones.

When that happens, the pituitary steps in by increasing the TSH, which then stimulates the thyroid to increase the uptake of iodide and makes sure that the release of the thyroid hormones are in enough supply. Animal studies have proven that iodine normalizes elevated adrenal corticosteroid hormone secretion related to stress and reverses the effects of hypothyroidism on the ovaries, testicles and thymus.

The mammary glands have a trapping system for iodine similar to that of the thyroid gland, they seem to “compete” with the thyroid gland for ingested iodine. When iodine disappears into the breast tissue, it also decreases the ability to supply the thyroid gland with enough iodine.

The Dangers of Iodine Deficiency Disorders

Iodine deficiency is a significant public-health problem worldwide, particularly in developing countries. According to the World Health Organization (WHO), more than 2 billion people globally have insufficient levels of iodine intake. This has led to increased rates of goiter, cretinism, stillbirths, miscarriages, and congenital abnormalities. Goiter is a condition where the thyroid gland becomes enlarged due to iodine deficiency. Cretinism refers to severe mental-retardation conditions caused by lack of iodine during fetal development. Additionally, iodine deficiency can impair cognitive development in children and reduce productivity among adults.

How Iodine Can Help Prevent Breast Cancer

Breast cancer is one of the most common types of cancer affecting women today. According to Cancer.org, 1 in 8 women will develop breast cancer. It is the second leading cause of death among women. While there is no guaranteed way to prevent breast cancer, studies suggest that adequate iodine intake may play a protective role against this disease. Research has shown that one of the main causes of this form of cancer is the lack of iodine. Research also shows that iodine helps to regulate estrogen production, which is a hormone associated with breast-cancer risk. There is strong evidence that a lack of iodine increases the risk of breast cancer.

Iodine supplementation has been shown to reduce the size and growth rate of breast tumors in animal models. If you were to research other areas of the world, especially Japan and Iceland, you’d find very low incidences of breast cancer due to their high intake of iodine-rich foods, like seaweed.

Iodine Supplementation for Women’s Wellbeing

In addition to its importance for thyroid function, iodine also offers several benefits for overall health. For example, iodine supports immune system function, promotes healthy skin, hair and nails, and helps to detoxify the body from heavy metals such as mercury and cadmium. Iodine promotes the normal killing of defective and abnormal cells and reduces reactive oxygen species (ROS). Additionally, iodine supplementation has been linked to improved fertility outcomes, reduced pregnancy complications, and better neurological development in infants. Accumulation of iodine in the breast plays an important role during breast-feeding, because of its antioxidant activity.

Getting Tested

There are three ways you can make sure you have enough Iodine in your system. If you have symptoms of a goiter or hypothyroidism, do a 24-hour urine collection for iodine. If it is below 50 ug/liter, that would be an indication for low iodine. Another way to check thyroid function is to do a basal body temperature test. It consists of taking your temperature for at least six days, add up the readings and divide by six. The average reading should be between 97.8 and 98.6. I have instructions and a list of symptoms that can be related to a weak thyroid, if you would like more information. The third way is to put one drop of Lugol’s iodine on the forearm. If it disappears quickly (in less than an hour), then you may be low in iodine.

Ways to Get More Iodine

Eating more fish and seaweed-type foods are good ways to get more iodine into your diet. Here at Positive Life Changes, LLC, we have products that will improve thyroid function. My favorite is Crystal’s Super Greens (a powder). I use this every day. My blood work showed my thyroid to be “very normal” (doctor’s words). This formula contains dulse, kelp, spirulina, chlorella and more. We also have each of these in a tincture form. Many customers have been able to improve their thyroid function by using our T.A.P. (Thyroid Adrenal Pituitary) formula herb tincture. Another way that you can increase iodine in your body (and quicker) is to use Lugol’s iodine 10% solution. We have this available as well.

Conclusion

Getting enough iodine in your diet is critical for maintaining good health, especially if you are a woman. Consult with your doctor before starting any new supplement routine to determine what dosage is right for you. Remember, iodine is essential for optimal health and wellbeing, but too much can be dangerous. Stay informed about the risks and benefits of iodine supplementation and make educated decisions about your healthcare needs.

Here at Positive Life Changes, LLC, we offer free consultations. Come see us at the Made in Montana Trade Show, coming up on March 7th and 8th, at the Helena Fairgrounds.

Good Health to You!
—Crystal

References: Iodine, Iodine Metabolism and Iodine Deficiency Disorders Revisited (PMC)
Thyroid Hormone Therapy Appears to Cause Breast Cancer (Dr. J. Howenstine)

Crystal Maceira is a Certified Bowenwork Practitioner, practicing in Helena. She has been a massage therapist for 23+ years. She is also a Master Herbalist and certified IIPA Iridologist. She prepares her own single and formula-blend herbal tinctures. Find out more on her website at: PositiveLifeChange.info. Call Crystal at 406-616-2599. Email: crystalclearhealth@gmail.com.

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Amazing Properties of this Healing Herb

Crystal Maceira, CBP, LMT, MH
November – December 2024 • Vol 4, No 13

Horehound herb is a natural remedy that has been used for centuries to treat various health conditions. This herb, which belongs to the mint family, is native to Europe and Asia but can also be found in North America. In this article, we will explore some amazing facts about horehound herb and its healing properties.

Horehound herb (Marrubium vulgare) is known for its distinctive, bitter taste and pungent smell. The leaves and stems of the plant are often used to make medicinal preparations such as teas or tinctures. It is considered to promote a “gentle outward flow of the blood.” Traditionally, horehound was used to treat digestive issues like indigestion, bloating and gas. It was also believed to have antiseptic properties and was used to clean wounds and prevent infections. Many have used it for the lungs.

It’s worth noting that horehound was traditionally used to treat diabetes in Algeria, and it may have anti-proliferative properties against cancer cells. Additionally, horehound has antimicrobial activity against certain types of bacteria and fungi.

Traditional Uses

One of the most common traditional uses of horehound herb is to soothe sore throats and coughs. The herb contains compounds called marrubiin and menthol, which help to reduce inflammation and relieve pain. Horehound tea is often recommended for colds, flu, bronchitis, and other respiratory infections, because it will decrease the thickness and increase the fluidity of mucus in the bronchial tubes and lungs. Additionally, horehound may help to improve liver function by stimulating bile production and promoting detoxification. Some people use it to support weight-loss efforts by suppressing appetite and boosting metabolism. Other uses include:

• To normalize the effect of an irregular heartbeat
• To reduce fever
• To help lessen the symptoms of malaria
• To regulate and promote the menstrual flow
• The herb can induce sweating, which can help eliminate toxins from the body.
• As an antispasmodic, horehound can soothe the nervous system and prevent the onset of spasms, making it a calming herb.
• This herb has been linked to a reduction in blood sugar levels, which could be beneficial for diabetics.
• It may help manage cholesterol levels, reducing the risk of heart attacks and strokes.
• The herb’s ability to improve saliva and gastric juice output can help increase appetite, especially in those with metabolic problems or liver disease.
• Its bitter taste stimulates digestion and can help manage indigestion or upset stomach.

Drug Interactions

While horehound herb is generally considered safe for most people, there are some potential drug interactions to be aware of. For example, horehound may interfere with the effectiveness of certain medications, including blood thinners, diabetes drugs, and high-blood-pressure medicines. If you take any prescription medications, consult your doctor before using horehound.

Contraindications

There are several contraindications for using this herb. Pregnant women should avoid taking horehound because it can cause uterine contractions and potentially lead to a miscarriage. People with bleeding disorders or those who are taking blood-thinning medications should not use horehound, either, as it may increase the risk of bleeding. Finally, individuals with allergies to plants in the Lamiaceae family (such as basil, lavender, or sage) may experience an allergic reaction when consuming horehound.

Final Thoughts on Horehound’s Properties

Overall, horehound herb has many potential benefits for both physical and mental well-being. From treating cold symptoms to supporting digestion and liver function, this versatile herb deserves a spot in every home medicine cabinet. However, it’s essential to use caution and consult a medical professional if you have any underlying health conditions or take prescription medications. Horehound is one of the ingredients in our Asthma Breathe Free Herbal Formula Tincture. I person-ally had great results when I experienced severe lung and bronchial issues several years ago and took horehound. I am healthy today, back doing light jogging and fast walking.

Stock up on Horehound or Asthma Breathe Free today!

—Good Health to You!

Crystal Maceira is a Certified Bowenwork Practitioner, practicing in Helena. She has been a massage therapist for 23+ years. She is also a Master Herbalist and certified IIPA Iridologist. She prepares her own single and formula-blend herbal tinctures. Find out more on her website at: PositiveLifeChange.info. Call Crystal at 406-616-2599. Email: crystalclearhealth@gmail.com.

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With These Foods & Herbs

Crystal Maceira, CBP, LMT, MH
May – Jun 2024 • Vol 4, No 10

May 10th is World Hypertension Day, so we felt it was a good time to write an article on this widely-recognized, chronic issue. High blood pressure, also known as hypertension, is a common health problem that affects millions of people worldwide. It occurs when the force of your blood against the walls of your arteries becomes too high, which can lead to serious health problems, such as heart disease, stroke, kidney failure, and even death.

Luckily, there are many ways to lower your blood pressure naturally, including eating certain foods and herbs, practicing relaxation techniques, and making lifestyle changes. In this article, we will focus on some of the best foods and herbs for lowering blood pressure.

Introduction to High Blood Pressure

Hypertension usually has no symptoms or warning signs until it causes damage to organs in the body. This makes it important to regularly check your blood pressure levels and take steps to keep them under control. Some risk factors for developing high blood pressure include age, family history, being overweight or obese, physical inactivity, smoking, excessive alcohol consumption, and poor diet.

Foods That Help Lower Blood Pressure

One of the most effective ways to lower your blood pressure is by changing your diet. Here are some foods that have been shown to help:

1. Fruits and Vegetables— Eating plenty of fruits and veggies can reduce your blood pressure because they contain fiber, potassium, vitamins C and D, and other nutrients that support heart health. Examples include bananas, avocados, spinach, kale, sweet potatoes, and berries.
2. Whole Grains— Whole-grain products like oats, quinoa, brown rice, and whole wheat bread provide fiber and other nutrients that help regulate blood sugar and insulin levels, which can contribute to high blood pressure.
3. Nuts and Seeds— Snacking on nuts and seeds like almonds, walnuts, pumpkin seeds, and sunflower seeds can help lower blood pressure due to their high magnesium content. Magnesium helps relax blood vessels and improve circulation.
4. Fish— Consuming fatty fish like salmon, tuna, mackerel, and sardines provides omega-3 fatty acids, which have anti-inflammatory properties that protect against heart disease and lower blood pressure.

Herbs That Help Lower Blood Pressure

In addition to food, there are several herbal remedies that have been used traditionally to treat high blood pressure. Here are examples:

1. Hawthorn— This is an herb that has been used since ancient times to promote cardiovascular health. Studies suggest that haw-thorn may be able to dilate blood vessels and increase blood flow, leading to reduced blood pressure. We have made this a special way and call it Heart Tonic. With this tincture, my friends and family have had great success in bringing their blood pressure down in a matter of days.
2. Ginkgo Biloba— Ginkgo biloba contains antioxidants called flavonoids that have been shown to widen blood vessels and improve circulation. This can result in decreased blood pressure and improved overall vascular function.
3. Garlic— This is another popular herb that has been linked to lower blood pressure. Compounds found in garlic called allium sulfides appear to stimulate production of nitric oxide, which relaxes blood vessels and lowers blood pressure.
4. Flor de Manita— This herb is widely used to assist the heart in regulation of blood pressure. It is an anti-inflammatory and stimulant. It has been known to clean arteries and lower cholesterol.

The list doesn’t stop there! We have many herbs in stock that has been used to help lower blood pressure: Butterfly Pea Flower, Dandelion (root and leaf), Suma, Yohimbe, Shiitake, Chaparral, Cleavers leaf, Passion flower, Olive leaf, Gotu Kola, Goji Berry, Black Walnut, Cascara Sagrada and Ginseng. We also carry a formula called Blood Pressure Care, that has been very effective. Some of these herbs can interact with HBP medications, so it is important to talk to an herbalist, such as myself, to find the best options for you.

Therapies That Help Lower Blood Pressure

Besides medications prescribed by doctors and in addition to food and herbs, there are alternative therapies that can complement traditional treatment methods and further lower blood pressure. They include:

1. Yoga— Practicing yoga has been associated with significant reductions in blood pressure. The combination of deep breathing, stretching, and meditation appears to calm the nervous system and decrease stress hormones that elevate blood pressure.
2. Acupuncture— Several studies have demonstrated that acupuncture can effectively lower blood pressure in both short-term and long-term periods. Acupuncturists insert needles into specific points on the body to balance energy flows and alleviate pain and illness.
3. Bowenwork— Getting regular Bowenwork treatments can help the body relax, get-ting it out of the “fight or flight” to a “rest/digest/ heal” mode, to naturally bring the blood pressure down to normal levels. Schedule your Bowenwork session with me today! I am in Helena, and I travel to Bozeman on a regular basis.

High blood pressure is a serious condition that requires attention and management. By incorporating these natural remedies into your daily routine, you can potentially lower your blood pressure without relying solely on medications.

Remember to always consult with your doctor before making any major changes to your diet or lifestyle, especially if you’re currently taking medications for high blood pressure. Call, text or email me with any questions you may have. Let me help you make positive life changes to gain back control of your health!

Good Health to You! —Crystal

Crystal Maceira is a Certified Bowenwork Practitioner, practicing in Helena. She has been a massage therapist for 23+ years. She is also a Master Herbalist and certified IIPA Iridologist. She prepares her own single and formula-blend herbal tinctures. Find out more by visiting PositiveLifeChange.info. Call Crystal at 406-616-2599. Email: crystalclearhealth@gmail.com.

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