naturallysavvy--2020-03-07--N-A-C: Could this Amino Acid Change Your Life?

One of the most underestimated and under-utilized natural food supplements I have recommended to my patients over the past 35 years is an amino acid derivative known as N-A-C ( N-Acetyl-Cysteine ) .
Why underestimated ?
Well , even naturopaths seldom recommend it and most people who take natural food supplements have never even heard of it .
Yet , this supplement could be the difference between life and death .
N-A-C is a form of the essential amino acid cysteine , something used by the body to make glutathione ( GSH ) , one of the body 's most @ @ @ @ @ @ @ the benefits of N-A-C are due to the fact that it boosts the blood levels of GSH .
The major impact of N-A-C is on the immune system , liver protection , detoxification , and cardiovascular health .
We all badly need its anti-inflammatory protection .
N-A-C modulates the expression of genes that affect the inflammatory process .
It inhibits the expression of pro-inflammatory cytokines , suppresses NF-kappa B and regulates the gene for COX-2 thereby preventing inflammation and pain .
These chemicals are involved in hundreds of inflammatory conditions and diseases .
@ @ @ @ @ @ @ and can either blunt or reverse chronic inflammatory conditions .
N-A-C prevents LDL-cholesterol ( `` bad '' cholesterol ) from being oxidized and causing inflammatory damage to the blood vessels .
N-A-C lowers the levels of homocysteine , which prevents the buildup of plaque in the arteries .
The lower the homocysteine , the less likelihood of arterial blockage .
N-A-C is also the most effective natural remedy that lowers the blood levels of lipoprotein a ( Lp ( a ) ) , thought by many scientists to be a more accurate predictor @ @ @ @ @ @ @ cholesterol .
Diet changes and drugs do not lower Lp ( a ) anywhere as well as N-A-C. N-A-C also improves insulin resistance and will improve metabolic syndrome , diabetes , and hypoglycemia .
Since GSH has been documented to help numerous neurological conditions such as Parkinson 's Disease , multiple sclerosis , Alzheimer 's , hearing damage , ataxia and ALS ( Lou Gehrig 's disease ) , it stands to reason that N-A-C would be helpful because supplementation of it raises the blood levels of GSH .
Because N-A-C boosts the @ @ @ @ @ @ @ helps fight most viruses , including the influenza virus , coronavirus , and HIV , the AIDS virus .
GSH is vital for optimal T and B-lymphocyte function .
N-A-C can block the production of the AIDS virus so it is a valuable natural defense against at least this virus if not millions of others .
One would think it might be a good idea to supplement the body with GSH , but the major problem here is that GSH is not absorbed intact from the gastrointestinal tract .
Oral GSH supplementation is @ @ @ @ @ @ @ N-A-C is not .
Supplementation of N-A-C is , therefore , more desirable because the body will make much more GSH than if supplementing GSH orally in any form .
Aside from viruses , N-A-C protects the body from numerous pollutants , drugs , microbes and toxic heavy metals like mercury .
N-A-C is mucolytic which means that it breaks up heavy and sticky mucous that can build up in conditions such as sinusitis , asthma , bronchitis , pneumonia , and cystic fibrosis .
N-A-C is therefore indispensable in any condition that @ @ @ @ @ @ @ N-A-C blocks the progression of most cancers and could be taken with chemotherapy to improve treatment outcomes .
N-A-C protects the body from many different toxins because of its content of sulfhydryl groups that can bind and inactivate herbicides , mercury , cadmium , lead , other toxic heavy metals , drugs like acetaminophen , environmental pollutants , microbes like E. Coli , carbon tertrachloride and aflatoxin .
Although not a drug , N-A-C has government approval as a drug to prevent liver damage from acetaminophen ( Tylenol ) poisoning .
A very @ @ @ @ @ @ @ million people in North America is a condition known as non-alcoholic fatty liver disease ( NAFLD ) .
In this condition , the liver stores excessive amounts of fat mostly due to insulin resistance , metabolic syndrome or diabetes .
Liver function tests are usually elevated indicating damage to liver cells and the liver appears grossly fatty on an ultrasound .
This condition is benefitted by the strict restriction of simple carbohydrates as well as a vigorous exercise program .
Studies also show a significant improvement in liver function tests in those suffering @ @ @ @ @ @ @ only does it protect liver cells but it also helps heal a damaged liver .
N-A-C is mucolytic ( dissolves mucous ) .
Just about any lung or bronchial problem can benefit from high N-A-C supplementation .
Whether you have chronic bronchitis , cystic fibrosis , asthma , sinusitis or pneumonia , N-A-C helps reduce the viscosity of mucous so that the body can more easily cough it up .
A number of studies also conclude that N-A-C prevents influenza , possible through this mucolytic mechanism .
N-A-C reduces both the frequency and @ @ @ @ @ @ @ disease ) attacks and may blunt the ravaging clinical course of pulmonary fibrosis , a usually lethal lung disease .
In my practice , I have had a great deal of success using an N-A-C nasal spray to treat chronic sinus pain and congestion .
Combining the spray with high dose oral N-A-C and vitamin C is often more effective than prescription antibiotics for chronic or recurrent sinusitis .
The bacteria known as H.Pylori has been acknowledged to be the cause of ulcers , gastritis , reflux disorder discomforts and even different types @ @ @ @ @ @ @ it 's the second leading known cause of all cancers .
N-A-C supplementation is capable of inactivating H. Pylori and is something worth adding to any resistance to antibiotics H. Pylori infections .
Kidney disease is greatly helped by N-A-C supplementation .
Even dialysis patients can be helped by as little as 600 mg N-A-C daily to reduce inflammation occurring in chronic kidney disease .
Trichotillomania is a bizarre obsessive-compulsive disorder in which victims pull out their hair for inexplicable reasons causing noticeable hair loss .
The usual treatment is anti-depressant drugs or @ @ @ @ @ @ @ significantly reduces the compulsive hair pulling .
Schizophrenia , autism , bipolar illness , and other obsessive-compulsive disorders are also improved with N-A-C. Due to its antioxidant effects and benefits to the respiratory system , N-A-C improves athletic performance .
Specifically , N-A-C reduces muscle fatigue and as proven in double-blind studies , enhances athletic endurance .
If you can effectively scavenge harmful free radicals it stands to reason that you can prevent premature aging .
This phenomenon has indeed been proven in numerous scientific studies .
Studies also indicate that N-A-C also @ @ @ @ @ @ @ including cocaine and nicotine .
As such it may be a useful adjunct in any drug detoxification program .
There are no accepted ideal dosages for N-A-C. My advice is to start at 600 mg daily and gradually build up to a maximum of 3000 mg daily .
Ideally , take with an equivalent amount of vitamin C for maximum free radical scavenging effects .
Despite more than 40 years of clinical use by naturopaths , holistic medical doctors and nutritionists of virtually every stripe , N-A-C has a well-established safety record even @ @ @ @ @ @ @ of time ( you can take it virtually without worry for months and probably years ) .
Some people experience nausea when taking N-A-C on an empty stomach but the majority do not experience any side effects if they take it with food .
N-A-C is an important amino acid I have made a part of my practice .
Consider discussing it with your health care professional .
[ Editor 's Note : New Roots Herbals has a high-quality N‑Acetylcysteine ( NAC ) or check your local health food store . ]
Subscribe @ @ @ @ @ @ @ to your inbox : 1.Chun LJ , Tong MJ , Busuttil RW , Hiatt JR. Acetaminophen hepatotoxicity and acute liver failure .
Clin Gastroenterol .
2009 Apr ; 43 ( 4 ) :342-9 .
2.Simonsen L , Taylor RJ , Viboud C , Miller MA , Jackson LA .
Mortality benefits of influenza vaccination in elderly people : an ongoing controversy .
Lancet Infect Dis .
2007 Oct ; 7 ( 10 ) :658-66 .
3.Konturek PC , Konturek SJ , Brzozowski T. Helicobacter pylori infection in gastric cancerogenesis .
J Physiol Pharmacol @ @ @ @ @ @ @ ) :3-21 4.Henke MO , Ratjen F. Mucolytics in cystic fibrosis .
Paediatr Respir Rev .
2007 Mar ; 8 ( 1 ) :24-9 .
5.Rogers DF .
Mucoactive agents for airway mucus hypersecretory diseases .
Respir Care .
2007 Sep ; 52 ( 9 ) :1176-93 ; discussion 93-7 .
6.Marchetti A , Rossiter R. Managing acute acetaminophen poisoning with oral versus intravenous N-acetyl cysteine : a provider-perspective cost analysis .
J Med Econ .
2009 ; 12 ( 4 ) :384-91 .
7.Saito C , Zwingmann C , Jaeschke H. Novel @ @ @ @ @ @ @ mice by glutathione and N-acetyl cysteine .
Hepatology .
Jan ; 51 ( 1 ) :246-54 .
8.Chun LJ , Tong MJ , Busuttil RW , Hiatt JR. Acetaminophen hepatotoxicity and acute liver failure .
J Clin Gastroenterol .
2009 Apr ; 43 ( 4 ) :342-9 .
9.Atkuri KR , Mantovani JJ , Herzenberg LA .
N-Acetyl cysteine—a safe antidote for cysteine/glutathione deficiency .
Curr Opin Pharmacol .
2007 Aug ; 7 ( 4 ) :355-9 .
10.Blesa S , Cortijo J , Mata M , et al .
Oral N-acetyl cysteine @ @ @ @ @ @ @ antigen .
Eur Respir J .
2003 Mar ; 21 ( 3 ) :394-400 .
11.Majano PL , Medina J , Zubia I , et al .
N-Acetyl-cysteine modulates inducible nitric oxide synthase gene expression in human hepatocytes .
J Hepatol .
2004 Apr ; 40 ( 4 ) :632-7 .
12.Siddiqui A , Ancha H , Tedesco D , Lightfoot S , Stewart CA , Harty RF .
Antioxidant therapy with N-acetyl cysteine plus mesalamine accelerates mucosal healing in a rodent model of colitis .
Dig Dis Sci .
2006 Apr ; @ @ @ @ @ @ @ J , Michaelis M , Naczk P , et al .
N-acetyl-L-cysteine ( NAC ) inhibits virus replication and expression of pro-inflammatory molecules in A549 cells infected with highly pathogenic H5N1 influenza A virus .
Biochem Pharmacol .
Feb 1 ; 79 ( 3 ) :413-20 .
14.Jiang XF , Zeng WY , Pu J , Liu YM .
Effect of N-acetyl cysteine on lipopolysaccharide stimulating IL-8 expression of human uterine smooth cell .
Sichuan Da Xue Xue Bao Yi Xue Ban .
2008 Mar ; 39 ( 2 ) :235-8 .
15.Kim @ @ @ @ @ @ @ , Lim JW , Kim KH .
Suppression of NF-kappaB activation and cytokine production by N-acetyl cysteine in pancreatic acinar cells .
Free Radic Biol Med .
2000 Oct 1 ; 29 ( 7 ) :674-83 .
16.Chen G , Shi J , Hu Z , Hang C. Inhibitory effect on cerebral inflammatory response following traumatic brain injury in rats : a potential neuroprotective mechanism of N-acetyl cysteine .
Mediators Inflamm .
2008 ; 2008:716458 .
17.Origuchi T , Migita K , Nakashima T , et al .
Regulation of cyclooxygenase-2 expression in @ @ @ @ @ @ @ J Lab Clin Med .
2000 Nov ; 136 ( 5 ) :390-4 .
18.De Flora S , Izzotti A , D'Agostini F , Balansky RM .
Mechanisms of N-acetyl cysteine in the prevention of DNA damage and cancer , with special reference to smoking-related end-points .
Carcinogenesis .
2001 Jul ; 22 ( 7 ) :999-1013 .
19.Seo JY , Kim H , Kim KH .
Transcriptional regulation by thiol compounds in Helicobacter pylori-induced interleukin-8 production in human gastric epithelial cells .
Ann N Y Acad Sci .
2002 Nov ; 973:541-5 @ @ @ @ @ @ @ antioxidant role of glutathione and N-acetyl-cysteine supplements and exercise-induced oxidative stress .
J Int Soc Sports Nutr .
2005 ; 2:38-44 .
21.Lin Y , Berg AH , Iyengar P , et al .
The hyperglycemia-induced inflammatory response in adipocytes : the role of reactive oxygen species .
J Biol Chem .
2005 Feb 11 ; 280 ( 6 ) :4617-26 .
22.Unoki H , Bujo H , Yamagishi S , Takeuchi M , Imaizumi T , Saito Y .
Advanced glycation end products attenuate cellular insulin sensitivity by increasing the generation of @ @ @ @ @ @ @ Diabetes Res Clin Pract .
2007 May ; 76 ( 2 ) :236-44 .
23.Dauletbaev N , Fischer P , Aulbach B , et al .
A phase II study on safety and efficacy of high-dose N-acetyl cysteine in patients with cystic fibrosis .
Eur J Med Res .
2009 Aug 12 ; 14 ( 8 ) :352-8 .
24.Us D. Cytokine storm in avian influenza .
Mikrobiyol Bul .
2008 Apr ; 42 ( 2 ) :365-80 .
25.De Flora S , Grassi C , Carati L. Attenuation of influenza-like symptomatology and @ @ @ @ @ @ @ cysteine treatment .
Eur Respir J .
1997 Jul ; 10 ( 7 ) :1535-41 .
26.Knobil K , Choi AM , Weigand GW , Jacoby DB .
Role of oxidants in influenza virus-induced gene expression .
Am J Physiol .
1998 Jan ; 274 ( 1 Pt 1 ) : L134-42 .
27.Kujime K , Hashimoto S , Gon Y , Shimizu K , Horie T. p38 mitogen-activated protein kinase and c-jun-NH2-terminal kinase regulate RANTES production by influenza virus-infected human bronchial epithelial cells .
J Immunol .
2000 Mar 15 ; 164 @ @ @ @ @ @ @ , Dimitrov DS .
Characterization of influenza virus-induced death of J774.1 macrophages .
Exp Cell Res .
1997 Aug 1 ; 234 ( 2 ) :249-58 .
29.Ungheri D , Pisani C , Sanson G , et al .
Protective effect of n-acetyl cysteine in a model of influenza infection in mice .
Int J Immunopathol Pharmacol .
2000 Sep-Dec ; 13 ( 3 ) :123-28.30.McCarty MF , Barroso-Aranda J , Contreras F. Practical strategies for targeting NF-kappaB and NADPH oxidase may improve survival during lethal influenza epidemics .
Med Hypotheses .
Jan @ @ @ @ @ @ @ 31.Garozzo A , Tempera G , Ungheri D , Timpanaro R , Castro A. N-acetyl cysteine synergizes with oseltamivir in protecting mice from lethal influenza infection .
Int J Immunopathol Pharmacol .
2007 Apr-Jun ; 20 ( 2 ) :349-54 .
32.Ghezzi P , Ungheri D. Synergistic combination of N-acetyl cysteine and ribavirin to protect from lethal influenza viral infection in a mouse model .
Int J Immunopathol Pharmacol .
2004 Jan-Apr ; 17 ( 1 ) :99-102 .
33.Jariwalla RJ , Roomi MW , Gangapurkar B , Kalinovsky T , Niedzwiecki A @ @ @ @ @ @ @ virus nuclear antigen production and neuraminidase activity by a nutrient mixture containing ascorbic acid , green tea extract and amino acids .
Biofactors .
2007 ; 31 ( 1 ) :1-15 .
34.Deryabin PG , Lvov DK , Botikov AG , et al .
Effects of a nutrient mixture on infectious properties of the highly pathogenic strain of avian influenza virus A/H5N1 .
Biofactors .
2008 ; 33 ( 2 ) :85-97 .
35.Reichenberger F , Tamm M. N-acetylcystein in the therapy of chronic bronchitis .
Pneumologie .
2002 Dec ; 56 ( @ @ @ @ @ @ @ van Overveld FJ , Gorecka D , et al .
The interrelationship between markers of inflammation and oxidative stress in chronic obstructive pulmonary disease : modulation by inhaled steroids and antioxidant .
Respir Med .
2005 Feb ; 99 ( 2 ) :241-9 .
37.Stav D , Raz M. Effect of N-acetyl cysteine on air trapping in COPD : a randomized placebo-controlled study .
Chest .
2009 Aug ; 136 ( 2 ) :381-6 .
38.Foschino Barbaro MP , Serviddio G , Resta O , et al .
Oxygen therapy at low flow @ @ @ @ @ @ @ disease : Prevention by N-acetyl cysteine .
Free Radic Res .
2005 Oct ; 39 ( 10 ) :1111-8 .
39.De Benedetto F , Aceto A , Dragani B , et al .
Long-term oral n-acetyl cysteine reduces exhaled hydrogen peroxide in stable COPD .
Pulm Pharmacol Ther .
2005 ; 18 ( 1 ) :41-7 .
40.van Overveld FJ , Demkow U , Gorecka D , de Backer WA , Zielinski J .
New developments in the treatment of COPD : comparing the effects of inhaled corticosteroids and N-acetyl cysteine .
J @ @ @ @ @ @ @ Suppl 4:135-42 .
41.Cai S , Chen P , Zhang C , Chen JB , Wu J .
Oral N-acetyl cysteine attenuates pulmonary emphysema and alveolar septal cell apoptosis in smoking-induced COPD in rats .
Respirology .
2009 Apr ; 14 ( 3 ) :354-9 .
42.Meyer A , Buhl R , Magnussen H. The effect of oral N-acetyl cysteine on lung glutathione levels in idiopathic pulmonary fibrosis .
Eur Respir J .
1994 Mar ; 7 ( 3 ) :431-6 .
43.Demedts M , Behr J , Buhl R , et al @ @ @ @ @ @ @ .
N Engl J Med .
2005 Nov 24 ; 353 ( 21 ) :2229-42 .
44.Tomioka H , Kuwata Y , Imanaka K , et al .
A pilot study of aerosolized N-acetyl cysteine for idiopathic pulmonary fibrosis .
Respirology .
2005 Sep ; 10 ( 4 ) :449-55 .
45.Cottin V , Cordier JF .
Idiopathic pulmonary fibrosis .
Presse Med .
2008 Nov ; 37 ( 11 ) :1581-90 .
46.Felton VM , Borok Z , Willis BC .
N-acetyl cysteine inhibits alveolar epithelial-mesenchymal transition .
Am J Physiol Lung @ @ @ @ @ @ @ 297 ( 5 ) : L805-12 .
47.Peake J , Suzuki K. Neutrophil activation , antioxidant supplements and exercise-induced oxidative stress .
Exerc Immunol Rev .
2004 ; 10:129-41 .
48.Quadrilatero J , Hoffman-Goetz L. N-Acetyl-L-cysteine prevents exercise-induced intestinal lymphocyte apoptosis by maintaining intracellular glutathione levels and reducing mitochondrial membrane depolarization .
Biochem Biophys Res Commun .
2004 Jul 2 ; 319 ( 3 ) :894-901 .
49.Vassilakopoulos T , Karatza MH , Katsaounou P , Kollintza A , Zakynthinos S , Roussos C. Antioxidants attenuate the plasma cytokine response to exercise in @ @ @ @ @ @ @ Mar ; 94 ( 3 ) :1025-32 .
50.Koechlin C , Couillard A , Simar D , et al .
Does oxidative stress alter quadriceps endurance in chronic obstructive pulmonary disease ?
Am J Respir Crit Care Med .
2004 May 1 ; 169 ( 9 ) :1022-7 .
51.Zembron-Lacny A , Szyszka K , Szygula Z .
Effect of cysteine derivatives administration in healthy men exposed to intense resistance exercise by evaluation of pro-antioxidant ratio .
J Physiol Sci .
2007 Dec ; 57 ( 6 ) :343-8 .
52.Aguiar AS , @ @ @ @ @ @ @ , da Rocha LG , Silveira PC , Pinho RA .
The effect of n-acetyl cysteine and deferoxamine on exercise-induced oxidative damage in striatum and hippocampus of mice .
Neurochem Res .
2008 May ; 33 ( 5 ) :729-36 .
53.Quadrilatero J , Hoffman-Goetz L. N-acetyl-l-cysteine protects intestinal lymphocytes from apoptotic death after acute exercise in adrenalectomized mice .
Am J Physiol Regul Integr Comp Physiol .
2005 Jun ; 288 ( 6 ) : R1664-72 .
54.Quadrilatero J , Hoffman-Goetz L. N-acetyl-L-cysteine inhibits exercise-induced lymphocyte apoptotic protein alterations .
Med Sci @ @ @ @ @ @ @ ( 1 ) :53-6 .
55.Kruger K , Frost S , Most E , Volker K , Pallauf J , Mooren FC .
Exercise affects tissue lymphocyte apoptosis via redox-sensitive and Fas-dependent signaling pathways .
Am J Physiol Regul Integr Comp Physiol .
2009 May ; 296 ( 5 ) : R1518-27 .
56.Evans JL , Maddux BA , Goldfine ID .
The molecular basis for oxidative stress-induced insulin resistance .
Antioxid Redox Signal .
2005 Jul-Aug ; 7 ( 7-8 ) :1040-52 .
57.Anuradha CV .
Aminoacid support in the prevention of @ @ @ @ @ @ @ Pept Sci .
2009 Feb ; 10 ( 1 ) :8-17 .
58.Guo Q , Mori T , Jiang Y , et al .
Methylglyoxal contributes to the development of insulin resistance and salt sensitivity in Sprague-Dawley rats .
J Hypertens .
2009 Aug ; 27 ( 8 ) :1664-71 .
59.Song D , Hutchings S , Pang CC .
Chronic N-acetyl cysteine prevents fructose-induced insulin resistance and hypertension in rats .
Eur J Pharmacol .
2005 Jan 31 ; 508 ( 1-3 ) :205-10 .
60.Masha A , Manieri C , Dinatale @ @ @ @ @ @ @ , Martina V. Prolonged treatment with N-acetyl cysteine and L-arginine restores gonadal function in patients with PCO syndrome .
J Endocrinol Invest .
2009 Apr 15 .
61.Fulghesu AM , Ciampelli M , Muzj G , et al .
N-acetyl-cysteine treatment improves insulin sensitivity in women with polycystic ovary syndrome .
Fertil Steril .
2002 Jun ; 77 ( 6 ) :1128-35 .
62.Guan D , Xu Y , Yang M , Wang H , Wang X , Shen Z. N-acetyl cysteine and penicillamine induce apoptosis via the ER stress response-signaling pathway .
@ @ @ @ @ @ @ ( 1 ) :68-74 .
63.Li J , Tu HJ , Dai G , et al .
N-acetyl cysteine inhibits human signet ring cell gastric cancer cell line ( SJ-89 ) cell growth by inducing apoptosis and DNA synthesis arrest .
Eur J Gastroenterol Hepatol .
2007 Sep ; 19 ( 9 ) :769-74 .
64.Yang J , Su Y , Richmond A. Antioxidants tiron and N-acetyl-L-cysteine differentially mediate apoptosis in melanoma cells via a reactive oxygen species-independent NF-kappaB pathway .
Free Radic Biol Med .
2007 May 1 ; 42 ( 9 @ @ @ @ @ @ @ E , Brunati AM , et al .
N-acetyl-l-cysteine fosters inactivation and transfer to endolysosomes of c-Src .
Free Radic Biol Med .
2008 Dec 1 ; 45 ( 11 ) :1566-72 .
66.Reliene R , Pollard JM , Sobol Z , Trouiller B , Gatti RA , Schiestl RH .
N-acetyl cysteine protects against ionizing radiation-induced DNA damage but not against cell killing in yeast and mammals .
Mutat Res .
2009 Jun 1 ; 665 ( 1-2 ) :37-43 .
67.Balansky R , Ganchev G , Iltcheva M , Steele VE @ @ @ @ @ @ @ smoke-induced lung tumors in mice by budesonide , phenethyl isothiocyanate , and N-acetyl cysteine .
Int J Cancer .
2010 Mar 1 ; 126 ( 5 ) :1047-54 .
68.Nishikawa-Ogawa M , Wanibuchi H , Morimura K , et al .
N-acetyl cysteine and S-methylcysteine inhibit MeIQx rat hepatocarcinogenesis in the post-initiation stage .
Carcinogenesis .
2006 May ; 27 ( 5 ) :982-8 .
69.Van Schooten FJ , Besaratinia A , De Flora S , et al .
Effects of oral administration of N-acetyl-L-cysteine : a multi-biomarker study in smokers .
Cancer @ @ @ @ @ @ @ 11 ( 2 ) :167-75 .
70.Ponz de Leon M , Roncucci L. Chemoprevention of colorectal tumors : role of lactulose and of other agents .
Scand J Gastroenterol Suppl .
1997 ; 222:72-5 .
71.Estensen RD , Levy M , Klopp SJ , et al .
N-acetyl cysteine suppression of the proliferative index in the colon of patients with previous adenomatous colonic polyps .
Cancer Lett .
1999 Dec 1 ; 147 ( 1-2 ) :109-14 .
72.Huynh HQ , Couper RT , Tran CD , Moore L , Kelso R , @ @ @ @ @ @ @ novel treatment for Helicobacter pylori infection .
Dig Dis Sci .
2004 Nov-Dec ; 49 ( 11-12 ) :1853-61 .
73.Kim MH , Yoo HS , Kim MY , et al .
Helicobacter pylori stimulates urokinase plasminogen activator receptor expression and cell invasiveness through reactive oxygen species and NF-kappaB signaling in human gastric carcinoma cells .
Int J Mol Med .
2007 Apr ; 19 ( 4 ) :689-97 .
74.Zala G , Flury R , Wust J , Meyenberger C , Ammann R , Wirth HP .
Omeprazole/amoxicillin : improved eradication of @ @ @ @ @ @ @ cysteine .
Schweiz Med Wochenschr .
1994 Aug 9 ; 124 ( 31-32 ) :1391-7 .
75.Gurbuz AK , Ozel AM , Ozturk R , Yildirim S , Yazgan Y , Demirturk L. Effect of N-acetyl cysteine on Helicobacter pylori .
South Med J .
2005 Nov ; 98 ( 11 ) :1095-7 .
76.Palmer LA , Doctor A , Chhabra P , et al .
S-nitrosothiols signal hypoxia-mimetic vascular pathology .
J Clin Invest .
2007 Sep ; 117 ( 9 ) :2592-601 .
77.Stenmark KR , Meyrick B , Galie N @ @ @ @ @ @ @ Animal models of pulmonary arterial hypertension : the hope for etiological discovery and pharmacological cure .
Am J Physiol Lung Cell Mol Physiol .
2009 Dec ; 297 ( 6 ) : L1013-32 .
78.Sajkov D , McEvoy RD .
Obstructive sleep apnea and pulmonary hypertension .
Prog Cardiovasc Dis .
2009 Mar-Apr ; 51 ( 5 ) :363-70 .
79.Kaldararova M. Why is pulmonary hypertension so frustrating ?
Bratisl Lek Listy .
2009 ; 110 ( 9 ) :536-43 .
80.Hoshikawa Y , Ono S , Suzuki S , et al .
@ @ @ @ @ @ @ development of pulmonary hypertension induced by hypoxia .
J Appl Physiol .
2001 Apr ; 90 ( 4 ) :1299-306 .
81.Marsden PA. Low-molecular-weight S-nitrosothiols and blood vessel injury .
J Clin Invest .
2007 Sep ; 117 ( 9 ) :2377-80 .
82.Lachmanova V , Hnilickova O , Povysilova V , Hampl V , Herget J. N-acetyl cysteine inhibits hypoxic pulmonary hypertension most effectively in the initial phase of chronic hypoxia .
Life Sci .
2005 May 27 ; 77 ( 2 ) :175-82 .
83.Chuang IC , Liu DD , Kao @ @ @ @ @ @ @ attenuates the acute lung injury caused by phorbol myristate acetate in isolated rat lungs .
Pulm Pharmacol Ther .
2007 ; 20 ( 6 ) :726-33 .
84.Liu DD , Kao SJ , Chen HI .
N-acetyl cysteine attenuates acute lung injury induced by fat embolism .
Crit Care Med .
2008 Feb ; 36 ( 2 ) :565-71 .
85.Hildebrandt W , Alexander S , Bartsch P , Droge W. Effect of N-acetyl-cysteine on the hypoxic ventilatory response and erythropoietin production : linkage between plasma thiol redox state and O ( 2 @ @ @ @ @ @ @ 1 ; 99 ( 5 ) :1552-5 .
86.Iturriaga R , Rey S , Del Rio R , Moya EA , Alcayaga J. Cardioventilatory acclimatization induced by chronic intermittent hypoxia .
Adv Exp Med Biol .
2009 ; 648:329-35 .
Manouchehr Khoshbaten , Akbar Aliasgarzadeh , Koorosh Masnadi , Mohammad K Tarzamani , Sara Farhang , ,* Hosain Babaei , Javad Kiani , Maryam Zaare , and Farzad Najafipoor ; N-Acetylcysteine Improves Liver Function in Patients with Non-Alcoholic Fatty Liver Disease ; Hepat Mon .
2010 Winter ; 10 ( 1 ) : @ @ @ @ @ @ @ .

One of the most underestimated and under-utilized natural food supplements I have recommended to my patients over the past 35 years is an amino acid derivative known as N-A-C (N-Acetyl-Cysteine).
Why underestimated? Well, even naturopaths seldom recommend it and most people who take natural food supplements have never even heard of it.
What is N-A-C?
N-A-C is a form of the essential amino acid cysteine, something used by the body to make glutathione (GSH), one of the body’s most important antioxidants. In fact, all the benefits of N-A-C are due to the fact that it boosts the blood levels of GSH. The major impact of N-A-C is on the immune system, liver protection, detoxification, and cardiovascular health. We all badly need its anti-inflammatory protection.
Read more about inflammation
How It Works
N-A-C modulates the expression of genes that affect the inflammatory process. It inhibits the expression of pro-inflammatory cytokines, suppresses NF-kappa B and regulates the gene for COX-2 thereby preventing inflammation and pain. These chemicals are involved in hundreds of inflammatory conditions and diseases. In other words, N-A-C is anti-inflammatory and can either blunt or reverse chronic inflammatory conditions.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Benefits of N-A-C
N-A-C Cardiovascular System Benefits
N-A-C prevents LDL-cholesterol (“bad” cholesterol) from being oxidized and causing inflammatory damage to the blood vessels. N-A-C lowers the levels of homocysteine, which prevents the buildup of plaque in the arteries. The lower the homocysteine, the less likelihood of arterial blockage.
N-A-C is also effective at lowering the blood levels of lipoprotein a (Lp(a)), thought by many scientists to be a more accurate predictor of cardiovascular disease than blood levels of cholesterol. Diet changes and drugs do not lower Lp(a) anywhere as well as N-A-C.
N-A-C also improves insulin resistance and will improve metabolic syndrome, diabetes, and hypoglycemia.
Neurological Benefits of N-A-C
Since GSH has been documented to help numerous neurological conditions such as Parkinson’s Disease, multiple sclerosis, Alzheimer’s, hearing damage, ataxia and ALS (Lou Gehrig's disease), it stands to reason that N-A-C would be helpful because supplementation of it raises the blood levels of GSH.
Immune System Benefits
Because N-A-C boosts the body’s levels of GSH, it can help to fight viruses. GSH is vital for optimal T and B-lymphocyte function.
One would think it might be a good idea to supplement the body with GSH, but the major problem here is that GSH is not absorbed intact from the gastrointestinal tract. Oral GSH supplementation is destroyed and inactivated by stomach acid. N-A-C is not.
Supplementation of N-A-C is, therefore, more desirable because the body will make much more GSH than if supplementing GSH orally in any form.
Aside from viruses, N-A-C protects the body from numerous pollutants, drugs, microbes and toxic heavy metals like mercury. N-A-C is mucolytic which means that it breaks up heavy and sticky mucous that can build up in conditions such as sinusitis, asthma, bronchitis, pneumonia, and cystic fibrosis. N-A-C is therefore indispensable in any condition that involves excessive mucous.
Evidence exists that N-A-C blocks the progression of most cancers and could be taken with chemotherapy to improve treatment outcomes.
Detoxification Benefits of N-A-C
N-A-C protects the body from many different toxins because of its content of sulfhydryl groups that can bind and inactivate herbicides, mercury, cadmium, lead, other toxic heavy metals, drugs like acetaminophen, environmental pollutants, microbes like E. Coli, carbon tertrachloride and aflatoxin. Although not a drug, N-A-C has government approval as a drug to prevent liver damage from acetaminophen (Tylenol) poisoning.
A very common condition that plagues more than 50 million people in North America is a condition known as non-alcoholic fatty liver disease (NAFLD). In this condition, the liver stores excessive amounts of fat mostly due to insulin resistance, metabolic syndrome or diabetes. Liver function tests are usually elevated indicating damage to liver cells and the liver appears grossly fatty on an ultrasound. This condition is benefitted by the strict restriction of simple carbohydrates as well as a vigorous exercise program. Studies also show a significant improvement in liver function tests in those suffering from NAFLD with supplementation of N-A-C. Not only does it protect liver cells but it also helps heal a damaged liver.
Respiratory Tract Benefits
N-A-C is mucolytic (dissolves mucous). Many lung and bronchial issues can benefit from high N-A-C supplementation. N-A-C helps reduce the viscosity of mucous so that the body can more easily cough it up. A number of studies also conclude that N-A-C can help to prevent influenza, possible through this mucolytic mechanism.
N-A-C reduces both the frequency and duration of COPD (chronic obstructive pulmonary disease) attacks and may blunt the ravaging clinical course of pulmonary fibrosis, a usually lethal lung disease.
In my practice, I have had a great deal of success using an N-A-C nasal spray to treat chronic sinus pain and congestion. Combining the spray with high dose oral N-A-C and vitamin C is often more effective than prescription antibiotics for chronic or recurrent sinusitis.
Stomach and Other Gut Benefits
The bacteria known as H.Pylori has been acknowledged to be the cause of ulcers, gastritis, reflux disorder discomforts and even different types of gastrointestinal cancer. N-A-C supplementation is capable of inactivating H. Pylori and is something worth adding to any resistance to antibiotics H. Pylori infections.
Kidney Disease Benefits
Kidney disease is greatly helped by N-A-C supplementation. Even dialysis patients can be helped by as little as 600 mg N-A-C daily to reduce inflammation occurring in chronic kidney disease.
Compulsive Hair Pulling/Psychiatric Illness Improvement
Trichotillomania is a bizarre obsessive-compulsive disorder in which victims pull out their hair for inexplicable reasons causing noticeable hair loss. The usual treatment is anti-depressant drugs or tranquilizers. Studies indicate that N-A-C significantly reduces the compulsive hair pulling.
Schizophrenia, autism, bipolar illness, and other obsessive-compulsive disorders may also be improved with N-A-C.
Athletic Benefits
Due to its antioxidant effects and benefits to the respiratory system, N-A-C improves athletic performance. Specifically, N-A-C reduces muscle fatigue and as proven in double-blind studies, enhances athletic endurance.
Read more about athletic performance
Anti-Aging Benefits
If you can effectively scavenge harmful free radicals it stands to reason that you can prevent premature aging. This phenomenon has indeed been proven in numerous scientific studies.
Drug Addiction Benefits
Studies also indicate that N-A-C may diminish the craving for highly addictive drugs. As such, it may be a useful adjunct in any drug detoxification program.
Ideal Dosages of N-A-C
There are no accepted ideal dosages for N-A-C. My advice is to start at 600 mg daily and gradually build up to a maximum of 3000 mg daily. Ideally, take with an equivalent amount of vitamin C for maximum free radical scavenging effects.
Side Effects
Despite more than 40 years of clinical use by naturopaths, holistic medical doctors and nutritionists of virtually every stripe, N-A-C has a well-established safety record even at very high dosages over long periods of time (you can take it virtually without worry for months and probably years).
Some people experience nausea when taking N-A-C on an empty stomach but the majority do not experience any side effects if they take it with food.
Bottom Line
N-A-C is an important amino acid I have made a part of my practice. Consider discussing it with your health care professional.
[Editor's Note: New Roots Herbals has a high-quality N‑Acetylcysteine (NAC) or check your local health food store.]
Read next: Amino Acid Supplements-Benefits and Hazards
References:
1.Chun LJ, Tong MJ, Busuttil RW, Hiatt JR. Acetaminophen hepatotoxicity and acute liver failure. Clin Gastroenterol. 2009 Apr;43(4):342-9.
2.Simonsen L, Taylor RJ, Viboud C, Miller MA, Jackson LA. Mortality benefits of influenza vaccination in elderly people: an ongoing controversy. Lancet Infect Dis. 2007 Oct;7(10):658-66.
3.Konturek PC, Konturek SJ, Brzozowski T. Helicobacter pylori infection in gastric cancerogenesis. J Physiol Pharmacol. 2009 Sep;60(3):3-21
4.Henke MO, Ratjen F. Mucolytics in cystic fibrosis. Paediatr Respir Rev. 2007 Mar;8(1):24-9.
5.Rogers DF. Mucoactive agents for airway mucus hypersecretory diseases. Respir Care. 2007 Sep;52(9):1176-93; discussion 93-7.
6.Marchetti A, Rossiter R. Managing acute acetaminophen poisoning with oral versus intravenous N-acetyl cysteine: a provider-perspective cost analysis. J Med Econ. 2009;12(4):384-91.
7.Saito C, Zwingmann C, Jaeschke H. Novel mechanisms of protection against acetaminophen hepatotoxicity in mice by glutathione and N-acetyl cysteine. Hepatology. Jan;51(1):246-54.
8.Chun LJ, Tong MJ, Busuttil RW, Hiatt JR. Acetaminophen hepatotoxicity and acute liver failure. J Clin Gastroenterol. 2009 Apr;43(4):342-9.
9.Atkuri KR, Mantovani JJ, Herzenberg LA. N-Acetyl cysteine—a safe antidote for cysteine/glutathione deficiency. Curr Opin Pharmacol. 2007 Aug;7(4):355-9.
10.Blesa S, Cortijo J, Mata M, et al. Oral N-acetyl cysteine attenuates the rat pulmonary inflammatory response to antigen. Eur Respir J. 2003 Mar;21(3):394-400.
11.Majano PL, Medina J, Zubia I, et al. N-Acetyl-cysteine modulates inducible nitric oxide synthase gene expression in human hepatocytes. J Hepatol. 2004 Apr;40(4):632-7.
12.Siddiqui A, Ancha H, Tedesco D, Lightfoot S, Stewart CA, Harty RF. Antioxidant therapy with N-acetyl cysteine plus mesalamine accelerates mucosal healing in a rodent model of colitis. Dig Dis Sci. 2006 Apr;51(4):698-705.
13.Geiler J, Michaelis M, Naczk P, et al. N-acetyl-L-cysteine (NAC) inhibits virus replication and expression of pro-inflammatory molecules in A549 cells infected with highly pathogenic H5N1 influenza A virus. Biochem Pharmacol. Feb 1;79(3):413-20.
14.Jiang XF, Zeng WY, Pu J, Liu YM. Effect of N-acetyl cysteine on lipopolysaccharide stimulating IL-8 expression of human uterine smooth cell. Sichuan Da Xue Xue Bao Yi Xue Ban. 2008 Mar;39(2):235-8.
15.Kim H, Seo JY, Roh KH, Lim JW, Kim KH. Suppression of NF-kappaB activation and cytokine production by N-acetyl cysteine in pancreatic acinar cells. Free Radic Biol Med. 2000 Oct 1;29(7):674-83.
16.Chen G, Shi J, Hu Z, Hang C. Inhibitory effect on cerebral inflammatory response following traumatic brain injury in rats: a potential neuroprotective mechanism of N-acetyl cysteine. Mediators Inflamm. 2008;2008:716458.
17.Origuchi T, Migita K, Nakashima T, et al. Regulation of cyclooxygenase-2 expression in human osteoblastic cells by N-acetyl cysteine. J Lab Clin Med. 2000 Nov;136(5):390-4.
18.De Flora S, Izzotti A, D’Agostini F, Balansky RM. Mechanisms of N-acetyl cysteine in the prevention of DNA damage and cancer, with special reference to smoking-related end-points. Carcinogenesis. 2001 Jul;22(7):999-1013.
19.Seo JY, Kim H, Kim KH. Transcriptional regulation by thiol compounds in Helicobacter pylori-induced interleukin-8 production in human gastric epithelial cells. Ann N Y Acad Sci. 2002 Nov;973:541-5.
20.Kerksick C, Willoughby D. The antioxidant role of glutathione and N-acetyl-cysteine supplements and exercise-induced oxidative stress. J Int Soc Sports Nutr. 2005;2:38-44.
21.Lin Y, Berg AH, Iyengar P, et al. The hyperglycemia-induced inflammatory response in adipocytes: the role of reactive oxygen species. J Biol Chem. 2005 Feb 11;280(6):4617-26.
22.Unoki H, Bujo H, Yamagishi S, Takeuchi M, Imaizumi T, Saito Y. Advanced glycation end products attenuate cellular insulin sensitivity by increasing the generation of intracellular reactive oxygen species in adipocytes. Diabetes Res Clin Pract. 2007 May;76(2):236-44.
23.Dauletbaev N, Fischer P, Aulbach B, et al. A phase II study on safety and efficacy of high-dose N-acetyl cysteine in patients with cystic fibrosis. Eur J Med Res. 2009 Aug 12;14(8):352-8.
24.Us D. Cytokine storm in avian influenza. Mikrobiyol Bul. 2008 Apr;42(2):365-80.
25.De Flora S, Grassi C, Carati L. Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetyl cysteine treatment. Eur Respir J. 1997 Jul;10(7):1535-41.
26.Knobil K, Choi AM, Weigand GW, Jacoby DB. Role of oxidants in influenza virus-induced gene expression. Am J Physiol. 1998 Jan;274(1 Pt 1):L134-42.
27.Kujime K, Hashimoto S, Gon Y, Shimizu K, Horie T. p38 mitogen-activated protein kinase and c-jun-NH2-terminal kinase regulate RANTES production by influenza virus-infected human bronchial epithelial cells. J Immunol. 2000 Mar 15;164(6):3222-8.
28.Lowy RJ, Dimitrov DS. Characterization of influenza virus-induced death of J774.1 macrophages. Exp Cell Res. 1997 Aug 1;234(2):249-58.
29.Ungheri D, Pisani C, Sanson G, et al. Protective effect of n-acetyl cysteine in a model of influenza infection in mice. Int J Immunopathol Pharmacol. 2000 Sep-Dec;13(3):123-28.30.McCarty MF, Barroso-Aranda J, Contreras F. Practical strategies for targeting NF-kappaB and NADPH oxidase may improve survival during lethal influenza epidemics. Med Hypotheses. Jan;74(1):18-20.
31.Garozzo A, Tempera G, Ungheri D, Timpanaro R, Castro A. N-acetyl cysteine synergizes with oseltamivir in protecting mice from lethal influenza infection. Int J Immunopathol Pharmacol. 2007 Apr-Jun;20(2):349-54.
32.Ghezzi P, Ungheri D. Synergistic combination of N-acetyl cysteine and ribavirin to protect from lethal influenza viral infection in a mouse model. Int J Immunopathol Pharmacol. 2004 Jan-Apr;17(1):99-102.
33.Jariwalla RJ, Roomi MW, Gangapurkar B, Kalinovsky T, Niedzwiecki A, Rath M. Suppression of influenza A virus nuclear antigen production and neuraminidase activity by a nutrient mixture containing ascorbic acid, green tea extract and amino acids. Biofactors. 2007;31(1):1-15.
34.Deryabin PG, Lvov DK, Botikov AG, et al. Effects of a nutrient mixture on infectious properties of the highly pathogenic strain of avian influenza virus A/H5N1. Biofactors. 2008;33(2):85-97.
35.Reichenberger F, Tamm M. N-acetylcystein in the therapy of chronic bronchitis. Pneumologie. 2002 Dec;56(12):793-7.
36.Sadowska AM, van Overveld FJ, Gorecka D, et al. The interrelationship between markers of inflammation and oxidative stress in chronic obstructive pulmonary disease: modulation by inhaled steroids and antioxidant. Respir Med. 2005 Feb;99(2):241-9.
37.Stav D, Raz M. Effect of N-acetyl cysteine on air trapping in COPD: a randomized placebo-controlled study. Chest. 2009 Aug;136(2):381-6.
38.Foschino Barbaro MP, Serviddio G, Resta O, et al. Oxygen therapy at low flow causes oxidative stress in chronic obstructive pulmonary disease: Prevention by N-acetyl cysteine. Free Radic Res. 2005 Oct;39(10):1111-8.
39.De Benedetto F, Aceto A, Dragani B, et al. Long-term oral n-acetyl cysteine reduces exhaled hydrogen peroxide in stable COPD. Pulm Pharmacol Ther. 2005;18(1):41-7.
40.van Overveld FJ, Demkow U, Gorecka D, de Backer WA, Zielinski J. New developments in the treatment of COPD: comparing the effects of inhaled corticosteroids and N-acetyl cysteine. J Physiol Pharmacol. 2005 Sep;56 Suppl 4:135-42.
41.Cai S, Chen P, Zhang C, Chen JB, Wu J. Oral N-acetyl cysteine attenuates pulmonary emphysema and alveolar septal cell apoptosis in smoking-induced COPD in rats. Respirology. 2009 Apr;14(3):354-9.
42.Meyer A, Buhl R, Magnussen H. The effect of oral N-acetyl cysteine on lung glutathione levels in idiopathic pulmonary fibrosis. Eur Respir J. 1994 Mar;7(3):431-6.
43.Demedts M, Behr J, Buhl R, et al. High-dose acetylcysteine in idiopathic pulmonary fibrosis. N Engl J Med. 2005 Nov 24;353(21):2229-42.
44.Tomioka H, Kuwata Y, Imanaka K, et al. A pilot study of aerosolized N-acetyl cysteine for idiopathic pulmonary fibrosis. Respirology. 2005 Sep;10(4):449-55.
45.Cottin V, Cordier JF. Idiopathic pulmonary fibrosis. Presse Med. 2008 Nov;37(11):1581-90.
46.Felton VM, Borok Z, Willis BC. N-acetyl cysteine inhibits alveolar epithelial-mesenchymal transition. Am J Physiol Lung Cell Mol Physiol. 2009 Nov;297(5):L805-12.
47.Peake J, Suzuki K. Neutrophil activation, antioxidant supplements and exercise-induced oxidative stress. Exerc Immunol Rev. 2004;10:129-41.
48.Quadrilatero J, Hoffman-Goetz L. N-Acetyl-L-cysteine prevents exercise-induced intestinal lymphocyte apoptosis by maintaining intracellular glutathione levels and reducing mitochondrial membrane depolarization. Biochem Biophys Res Commun. 2004 Jul 2;319(3):894-901.
49.Vassilakopoulos T, Karatza MH, Katsaounou P, Kollintza A, Zakynthinos S, Roussos C. Antioxidants attenuate the plasma cytokine response to exercise in humans. J Appl Physiol. 2003 Mar;94(3):1025-32.
50.Koechlin C, Couillard A, Simar D, et al. Does oxidative stress alter quadriceps endurance in chronic obstructive pulmonary disease? Am J Respir Crit Care Med. 2004 May 1;169(9):1022-7.
51.Zembron-Lacny A, Szyszka K, Szygula Z. Effect of cysteine derivatives administration in healthy men exposed to intense resistance exercise by evaluation of pro-antioxidant ratio. J Physiol Sci. 2007 Dec;57(6):343-8.
52.Aguiar AS, Jr., Tuon T, Soares FS, da Rocha LG, Silveira PC, Pinho RA. The effect of n-acetyl cysteine and deferoxamine on exercise-induced oxidative damage in striatum and hippocampus of mice. Neurochem Res. 2008 May;33(5):729-36.
53.Quadrilatero J, Hoffman-Goetz L. N-acetyl-l-cysteine protects intestinal lymphocytes from apoptotic death after acute exercise in adrenalectomized mice. Am J Physiol Regul Integr Comp Physiol. 2005 Jun;288(6):R1664-72.
54.Quadrilatero J, Hoffman-Goetz L. N-acetyl-L-cysteine inhibits exercise-induced lymphocyte apoptotic protein alterations. Med Sci Sports Exerc. 2005 Jan;37(1):53-6.
55.Kruger K, Frost S, Most E, Volker K, Pallauf J, Mooren FC. Exercise affects tissue lymphocyte apoptosis via redox-sensitive and Fas-dependent signaling pathways. Am J Physiol Regul Integr Comp Physiol. 2009 May;296(5):R1518-27.
56.Evans JL, Maddux BA, Goldfine ID. The molecular basis for oxidative stress-induced insulin resistance. Antioxid Redox Signal. 2005 Jul-Aug;7(7-8):1040-52.
57.Anuradha CV. Aminoacid support in the prevention of diabetes and diabetic complications. Curr Protein Pept Sci. 2009 Feb;10(1):8-17.
58.Guo Q, Mori T, Jiang Y, et al. Methylglyoxal contributes to the development of insulin resistance and salt sensitivity in Sprague-Dawley rats. J Hypertens. 2009 Aug;27(8):1664-71.
59.Song D, Hutchings S, Pang CC. Chronic N-acetyl cysteine prevents fructose-induced insulin resistance and hypertension in rats. Eur J Pharmacol. 2005 Jan 31;508(1-3):205-10.
60.Masha A, Manieri C, Dinatale S, Bruno GA, Ghigo E, Martina V. Prolonged treatment with N-acetyl cysteine and L-arginine restores gonadal function in patients with PCO syndrome. J Endocrinol Invest. 2009 Apr 15.
61.Fulghesu AM, Ciampelli M, Muzj G, et al. N-acetyl-cysteine treatment improves insulin sensitivity in women with polycystic ovary syndrome. Fertil Steril. 2002 Jun;77(6):1128-35.
62.Guan D, Xu Y, Yang M, Wang H, Wang X, Shen Z. N-acetyl cysteine and penicillamine induce apoptosis via the ER stress response-signaling pathway. Mol Carcinog. 2010 Jan;49(1):68-74.
63.Li J, Tu HJ, Dai G, et al. N-acetyl cysteine inhibits human signet ring cell gastric cancer cell line (SJ-89) cell growth by inducing apoptosis and DNA synthesis arrest. Eur J Gastroenterol Hepatol. 2007 Sep;19(9):769-74.
64.Yang J, Su Y, Richmond A. Antioxidants tiron and N-acetyl-L-cysteine differentially mediate apoptosis in melanoma cells via a reactive oxygen species-independent NF-kappaB pathway. Free Radic Biol Med. 2007 May 1;42(9):1369-80.
65.Krasnowska EK, Pittaluga E, Brunati AM, et al. N-acetyl-l-cysteine fosters inactivation and transfer to endolysosomes of c-Src. Free Radic Biol Med. 2008 Dec 1;45(11):1566-72.
66.Reliene R, Pollard JM, Sobol Z, Trouiller B, Gatti RA, Schiestl RH. N-acetyl cysteine protects against ionizing radiation-induced DNA damage but not against cell killing in yeast and mammals. Mutat Res. 2009 Jun 1;665(1-2):37-43.
67.Balansky R, Ganchev G, Iltcheva M, Steele VE, De Flora S. Prevention of cigarette smoke-induced lung tumors in mice by budesonide, phenethyl isothiocyanate, and N-acetyl cysteine. Int J Cancer. 2010 Mar 1;126(5):1047-54.
68.Nishikawa-Ogawa M, Wanibuchi H, Morimura K, et al. N-acetyl cysteine and S-methylcysteine inhibit MeIQx rat hepatocarcinogenesis in the post-initiation stage. Carcinogenesis. 2006 May;27(5):982-8.
69.Van Schooten FJ, Besaratinia A, De Flora S, et al. Effects of oral administration of N-acetyl-L-cysteine: a multi-biomarker study in smokers. Cancer Epidemiol Biomarkers Prev. 2002 Feb;11(2):167-75.
70.Ponz de Leon M, Roncucci L. Chemoprevention of colorectal tumors: role of lactulose and of other agents. Scand J Gastroenterol Suppl. 1997;222:72-5.
71.Estensen RD, Levy M, Klopp SJ, et al. N-acetyl cysteine suppression of the proliferative index in the colon of patients with previous adenomatous colonic polyps. Cancer Lett. 1999 Dec 1;147(1-2):109-14.
72.Huynh HQ, Couper RT, Tran CD, Moore L, Kelso R, Butler RN. N-acetyl cysteine, a novel treatment for Helicobacter pylori infection. Dig Dis Sci. 2004 Nov-Dec;49(11-12):1853-61.
73.Kim MH, Yoo HS, Kim MY, et al. Helicobacter pylori stimulates urokinase plasminogen activator receptor expression and cell invasiveness through reactive oxygen species and NF-kappaB signaling in human gastric carcinoma cells. Int J Mol Med. 2007 Apr;19(4):689-97.
74.Zala G, Flury R, Wust J, Meyenberger C, Ammann R, Wirth HP. Omeprazole/amoxicillin: improved eradication of Helicobacter pylori in smokers because of N-acetyl cysteine. Schweiz Med Wochenschr. 1994 Aug 9;124(31-32):1391-7.
75.Gurbuz AK, Ozel AM, Ozturk R, Yildirim S, Yazgan Y, Demirturk L. Effect of N-acetyl cysteine on Helicobacter pylori. South Med J. 2005 Nov;98(11):1095-7.
76.Palmer LA, Doctor A, Chhabra P, et al. S-nitrosothiols signal hypoxia-mimetic vascular pathology. J Clin Invest. 2007 Sep;117(9):2592-601.
77.Stenmark KR, Meyrick B, Galie N, Mooi WJ, McMurtry IF. Animal models of pulmonary arterial hypertension: the hope for etiological discovery and pharmacological cure. Am J Physiol Lung Cell Mol Physiol. 2009 Dec;297(6):L1013-32.
78.Sajkov D, McEvoy RD. Obstructive sleep apnea and pulmonary hypertension. Prog Cardiovasc Dis. 2009 Mar-Apr;51(5):363-70.
79.Kaldararova M. Why is pulmonary hypertension so frustrating? Bratisl Lek Listy. 2009;110(9):536-43.
80.Hoshikawa Y, Ono S, Suzuki S, et al. Generation of oxidative stress contributes to the development of pulmonary hypertension induced by hypoxia. J Appl Physiol. 2001 Apr;90(4):1299-306.
81.Marsden PA. Low-molecular-weight S-nitrosothiols and blood vessel injury. J Clin Invest. 2007 Sep;117(9):2377-80.
82.Lachmanova V, Hnilickova O, Povysilova V, Hampl V, Herget J. N-acetyl cysteine inhibits hypoxic pulmonary hypertension most effectively in the initial phase of chronic hypoxia. Life Sci. 2005 May 27;77(2):175-82.
83.Chuang IC, Liu DD, Kao SJ, Chen HI. N-acetyl cysteine attenuates the acute lung injury caused by phorbol myristate acetate in isolated rat lungs. Pulm Pharmacol Ther. 2007;20(6):726-33.
84.Liu DD, Kao SJ, Chen HI. N-acetyl cysteine attenuates acute lung injury induced by fat embolism. Crit Care Med. 2008 Feb;36(2):565-71.
85.Hildebrandt W, Alexander S, Bartsch P, Droge W. Effect of N-acetyl-cysteine on the hypoxic ventilatory response and erythropoietin production: linkage between plasma thiol redox state and O(2) chemosensitivity. Blood. 2002 Mar 1;99(5):1552-5.
86.Iturriaga R, Rey S, Del Rio R, Moya EA, Alcayaga J. Cardioventilatory acclimatization induced by chronic intermittent hypoxia. Adv Exp Med Biol. 2009;648:329-35. Manouchehr Khoshbaten, Akbar Aliasgarzadeh, Koorosh Masnadi, Mohammad K Tarzamani, Sara Farhang,,* Hosain Babaei, Javad Kiani, Maryam Zaare, and Farzad Najafipoor; N-Acetylcysteine Improves Liver Function in Patients with Non-Alcoholic Fatty Liver Disease; Hepat Mon. 2010 Winter; 10(1): 12–16. Published online 2010 March 1.


naturallysavvy--2020-03-06--5 Gnarly Food Preservatives to Avoid

5 Gnarly Food Preservatives to Avoid

Preservatives help keep processed food products fresh , or in the case of foods like ice cream , help to thicken them .
However , not all of them are good for you .
Here are five that you should avoid : benzoic acid , potassium sorbate , polysorbate 80 , carrageenan , and BHA .
Benzoic acid ( sodium benzoate ) is derived from the chemical benzene .
It is used to help prevent yeast growth , which can cause food to spoil .
Short term studies of rats found disorders of the central nervous system after feeding high @ @ @ @ @ @ @ observed included reduced weight gain and changes in organ weights .
Note : This refers to sodium benzoate being used as a preservative in food products only .
Read more about why sodium benzoate is so scary Potassium sorbate is derived from sorbic acid as a potassium salt .
It is used to prevent mold , fungi and yeast growth .
It is considered to be safe for human consumption but has been linked to various side effects , including diarrhea and asthma .
Polysorbate 80 is used as an emulsifier in certain @ @ @ @ @ @ @ have linked it to infertility and anaphylactic shock .
Carrageenan is derived from red seaweed and is used to improve food texture .
It is often used as a vegan alternative to gelatin .
It can be found in a variety of food products , including dairy and plant-based milk such as coconut milk .
Studies have linked it to gastrointestinal problems and cancer .
BHA is short for butylated hydroxyanisole and is added to prevent oxidation in foods with fats and oils .
Based on evidence from studies on lab animals , @ @ @ @ @ @ @ human carcinogen .
In other words , it could cause cancer .
Read more about the preservative BHT To learn more about healthier options , subscribe to our newsletter :

Preservatives help keep processed food products fresh, or in the case of foods like ice cream, help to thicken them. However, not all of them are good for you. Here are five that you should avoid: benzoic acid, potassium sorbate, polysorbate 80, carrageenan, and BHA.
1. Benzoic acid (sodium benzoate)
Benzoic acid (sodium benzoate) is derived from the chemical benzene. It is used to help prevent yeast growth, which can cause food to spoil. Short term studies of rats found disorders of the central nervous system after feeding high doses of benzoic acid. Other effects observed included reduced weight gain and changes in organ weights.
Note: This refers to sodium benzoate being used as a preservative in food products only.
Read more about why sodium benzoate is so scary
2. Potassium sorbate
Potassium sorbate is derived from sorbic acid as a potassium salt. It is used to prevent mold, fungi and yeast growth. It is considered to be safe for human consumption but has been linked to various side effects, including diarrhea and asthma.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
3. Polysorbate 80
Polysorbate 80 is used as an emulsifier in certain foods, including ice cream. Studies have linked it to infertility and anaphylactic shock.
4. Carrageenan
Carrageenan is derived from red seaweed and is used to improve food texture. It is often used as a vegan alternative to gelatin. It can be found in a variety of food products, including dairy and plant-based milk such as coconut milk. Studies have linked it to gastrointestinal problems and cancer.
5. BHA
BHA is short for butylated hydroxyanisole and is added to prevent oxidation in foods with fats and oils. Based on evidence from studies on lab animals, it is considered to be a possible human carcinogen. In other words, it could cause cancer.
Read more about the preservative BHT
Image: Johnathan Nightingale


naturallysavvy--2020-03-16--Put Your Feelings Here: Using DBT to Manage Your Emotional Health

A follow up to `` Put Your Worries Here '' — the first journal in The Instant Help Guided Journals for Teens series — `` Put Your Feelings Here '' focuses on reducing and managing debilitating emotions such as fear , frustration , stress , and sadness .
Unlike most journals designed for teens , Lisa M. Schab , LCSW , uses dialectical behavior therapy ( DBT ) , an offshoot of cognitive-behavioral therapy that targets emotional regulation and distress tolerance .
With prompts that guide teens to finding fragrances they love , planning the ultimate party , and giving @ @ @ @ @ @ @ learn to stay calm , reduce intense emotions , and enter a state of mindfulness that they can use well beyond their teen years .
Listen as Schab joins host Lisa Davis to share more about DBT and how people of any age can use the technique to manage their feelings .
[ 2:40 ] The areas DBT focuses on and the practical techniques people of any age can use .
[ 3:54 ] The emotional , logical , and wise minds and how each can be effective when we listen to them @ @ @ @ @ @ @ journaling for overwhelming feelings .
[ 12:25 ] Techniques for overcoming our overwhelming thoughts and feelings .
[ 15:50 ] More about DBT and how integrating acceptance and change in our lives and how the therapy works .
[ 21:00 ] Social Emotional Learning in schools and how the RULER acronym to recognize , understand , label , express , and regulate emotions .
Subscribe to our Podcast on iTunes DISCLAIMER : This article contains affiliate links , which means that if you click on one of the product links , Naturally Savvy @ @ @ @ @ @ @ can keep pumping out amazing articles like this one .
Thank you so much for your support !

Listen to the latest podcast
Show Summary
A follow up to "Put Your Worries Here" — the first journal in The Instant Help Guided Journals for Teens series — "Put Your Feelings Here" focuses on reducing and managing debilitating emotions such as fear, frustration, stress, and sadness.
Unlike most journals designed for teens, Lisa M. Schab, LCSW, uses dialectical behavior therapy (DBT), an offshoot of cognitive-behavioral therapy that targets emotional regulation and distress tolerance.
With prompts that guide teens to finding fragrances they love, planning the ultimate party, and giving loved one's advice, teens will learn to stay calm, reduce intense emotions, and enter a state of mindfulness that they can use well beyond their teen years.
Listen as Schab joins host Lisa Davis to share more about DBT and how people of any age can use the technique to manage their feelings.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Show Notes
[1:05] Introduction to Lisa M. Schab
[1:40] What is Dialectical behavior therapy (DBT)?
[2:40] The areas DBT focuses on and the practical techniques people of any age can use.
[3:54] The emotional, logical, and wise minds and how each can be effective when we listen to them.
[6:34] The importance of journaling for overwhelming feelings.
[12:25] Techniques for overcoming our overwhelming thoughts and feelings.
[15:50] More about DBT and how integrating acceptance and change in our lives and how the therapy works.
[21:00] Social Emotional Learning in schools and how the RULER acronym to recognize, understand, label, express, and regulate emotions.
Show Links
Lisa's Website
Lisa's Journal:
Subscribe to our Podcast on iTunes
Show Sponsor: MadeGood
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!


naturallysavvy--2020-03-17--Kid-Friendly Power Pancakes Recipe

Kid-Friendly Power Pancakes Recipe

This hearty , kid-friendly pancakes recipe is packed with protein , calcium , and fiber and make a great start to any day .
This recipe is easily doubled so make extra and freeze them .
Pop them in the toaster and reheat on low ( watch that they do n't burn ! )
for a quick school-day morning breakfast or after-school snack .
3/4 cup plain organic goat or cow 's milk yogurt or coconut yogurt ( for a dairy-free option , you can also use rice milk or oat milk and add 1 tbsp lemon juice ) 1 @ @ @ @ @ @ @ milk ( or milk of choice ) 2 tablespoons cane juice crystals or 1 1/2 tbsp maple syrup , optional ( sugar can deplete your immune system so if this is a concern for you and your kids , forgo it for now ) 1 1/2 cups whole spelt flour ( or 3/4 cup whole Kamut flour and 3/4 cup whole spelt flour-our favorite combo ) 2 tablespoons ground flax or ground chia seeds 2 teaspoons baking powder 1 teaspoon baking soda 1/2 teaspoon sea salt 2 tablespoons Organic Coconut oil , melted @ @ @ @ @ @ @ ) 2 eggs , lightly beaten • In a large bowl , mix yogurt , oats , milk , and cane juice crystals or syrup ; set aside for five minutes .
• In a medium bowl , combine flour , ground flax or chia , baking powder , baking soda , and sea salt .
• Add oil to the oatmeal mixture and mix well , then stir in eggs .
• Add dry ingredients , stirring just to moisten .
Do not overmix .
If your yogurt is very thick , @ @ @ @ @ @ @ more milk to thin out the batter .
The batter should be fairly thick , but pourable .
• Spoon about 1/4 cup batter for each pancake onto a lightly oiled skillet .
Cook until bubbles appear and the underside is golden .
Flip and cook on the other side until golden .
Enjoy !
Other recipes to try with your kids : Sign up for our newsletter to receive our latest recipes to your inbox :

This hearty, kid-friendly pancakes recipe is packed with protein, calcium, and fiber and make a great start to any day. This recipe is easily doubled so make extra and freeze them. Pop them in the toaster and reheat on low (watch that they don’t burn!) for a quick school-day morning breakfast or after-school snack.
Ingredients
3/4 cup plain organic goat or cow’s milk yogurt or coconut yogurt (for a dairy-free option, you can also use rice milk or oat milk and add 1 tbsp lemon juice)
1 cup rolled oats
1 1/2 cups rice milk (or milk of choice)
2 tablespoons cane juice crystals or 1 1/2 tbsp maple syrup, optional (sugar can deplete your immune system so if this is a concern for you and your kids, forgo it for now)
1 1/2 cups whole spelt flour (or 3/4 cup whole Kamut flour and 3/4 cup whole spelt flour-our favorite combo)
2 tablespoons ground flax or ground chia seeds
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon sea salt
2 tablespoons Organic Coconut oil, melted (or use another light tasting oil)
2 eggs, lightly beaten
Directions
In a large bowl, mix yogurt, oats, milk, and cane juice crystals or syrup; set aside for five minutes. In a medium bowl, combine flour, ground flax or chia, baking powder, baking soda, and sea salt. Add oil to the oatmeal mixture and mix well, then stir in eggs. Add dry ingredients, stirring just to moisten. Do not overmix. If your yogurt is very thick, you may need to add a bit more milk to thin out the batter. The batter should be fairly thick, but pourable. Spoon about 1/4 cup batter for each pancake onto a lightly oiled skillet. Cook until bubbles appear and the underside is golden. Flip and cook on the other side until golden. Enjoy!
Other recipes to try with your kids:
Made by Me: Kid-Friendly 5-Ingredient Guacamole Recipe
Made By Me: Kid-Friendly Fruit Salad Bowl
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Made by Me: Creamy Veggie Dip
Image via Cathy Russell


naturallysavvy--2020-03-18--The Wonders of Ashwagandha

The Wonders of Ashwagandha

One of the most powerful herbs used in Ayurveda , Ashwagandha ( Withania somnifera ) , is getting some serious buzz lately .
It 's so well known for its rejuvenating properties that this herb is often referred to as Indian Ginseng , even though it is not actually part of the ginseng family at all .
Considered to be a `` building '' herb , the lore of Ashwagandha is that it can impart the strength and stamina of a stallion .
Although using Ashwagandha may not send you galloping through the fields , it has been shown to @ @ @ @ @ @ @ highly popular Ayurvedic herbal remedy belongs to the same family as eggplant and tomatoes .
The shrub has yellow flowers and is native to dry areas of the world , including northern Africa , the Middle East , and India , although you also can see it growing in the United States .
Read more about what is ashwagandha For starters , ashwagandha is an adaptogen , which means it is a substance that can help restore balance to the body when it is exposed to physical and emotional stressors , including environmental @ @ @ @ @ @ @ harsh weather .
The herb has an ability to lower cortisol levels and act like GABA ( gamma-aminobutyric acid ) a neurotransmitter that is associated with anxiety relief and mood regulation .
Ashwagandha has been valued for its calming features for about five millennia , as well as for insomnia , constipation , inflamed joints , parasites , rheumatism , skin irritations , and more .
It is a key remedy in Ayurvedic medicine and a common natural treatment option among many areas of the world .
Does your immune system need a @ @ @ @ @ @ @ recovering from surgery ?
Experiencing inflammation and pain from arthritis ?
Need a natural way to help you cope with the stressors of your job , relationship , financial situation , or family pressures ?
Ashwagandha could be the answer .
Read about 9 scientifically proven ways to improve your mood naturally What is special about ashwagandha ?
Ashwagandha contains a wide spectrum of potent compounds , including alkaloids , choline , amino acids , fatty acids , sugars , and withanolides .
The healing powers of the herb can be found in @ @ @ @ @ @ @ , although it is the latter that is usually used in Western supplements .
Here 's a rundown of the healing benefits of ashwagandha that have been studied and reported : • None Helps protect against harm to the immune system • None Protects against the negative impact of stress on the body and mind • None Stabilizes blood sugar , which is especially important for those who have diabetes • None Promotes the growth of new nerve cells • None Has demonstrated an ability to fight tumors • None Boosts sexual potency @ @ @ @ @ @ @ 2016 report appearing in Current Pharmaceutical Design , the authors noted the `` unique medicinal properties of Withania somnifera . ''
They pointed out that certain biological constituents such as withanolide A , withanolide D , withaferin A , and withaniamides provide important pharmacological properties , including an ability to address cancer , infections , neurodegenerative disorders , and anxiety .
How do I take ashwagandha ?
Common dosages of ashwagandha range from 125 mg to 1,250 mg daily .
Generally , the higher the dose , the more significant the impact .
@ @ @ @ @ @ @ thyroid disease , diabetes , or any autoimmune conditions such as rheumatoid arthritis or lupus , you should discuss the use of ashwagandha with a healthcare professional before you begin dosing .
When shopping for ashwagandha , look for root powder or extract in capsules ( 450 to 500 mg ) .
Typical dosing directions are to take the supplement once or twice daily .
Dar NJ et al .
Pharmacologic overview of Withania somnifera , the Indian ginseng .
2015 Dec ; 72 ( 23 ) : 4445-60 Dar PA et al @ @ @ @ @ @ @ : phytochemical constituents and protein component .
2016 ; 22 ( 5 ) : 535-40

One of the most powerful herbs used in Ayurveda, Ashwagandha (Withania somnifera), is getting some serious buzz lately. It’s so well known for its rejuvenating properties that this herb is often referred to as Indian Ginseng, even though it is not actually part of the ginseng family at all. Considered to be a “building” herb, the lore of Ashwagandha is that it can impart the strength and stamina of a stallion. Although using Ashwagandha may not send you galloping through the fields, it has been shown to deliver some significant health benefits.
This highly popular Ayurvedic herbal remedy belongs to the same family as eggplant and tomatoes. The shrub has yellow flowers and is native to dry areas of the world, including northern Africa, the Middle East, and India, although you also can see it growing in the United States.
Read more about what is ashwagandha
Ashwagandha the adaptogen
For starters, ashwagandha is an adaptogen, which means it is a substance that can help restore balance to the body when it is exposed to physical and emotional stressors, including environmental toxins, stress, insomnia, and harsh weather. The herb has an ability to lower cortisol levels and act like GABA (gamma-aminobutyric acid) a neurotransmitter that is associated with anxiety relief and mood regulation.
Ashwagandha has been valued for its calming features for about five millennia, as well as for insomnia, constipation, inflamed joints, parasites, rheumatism, skin irritations, and more. It is a key remedy in Ayurvedic medicine and a common natural treatment option among many areas of the world.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Does your immune system need a boost after you’ve been ill or recovering from surgery? Experiencing inflammation and pain from arthritis? Need a natural way to help you cope with the stressors of your job, relationship, financial situation, or family pressures? Ashwagandha could be the answer.
Read about 9 scientifically proven ways to improve your mood naturally
What is special about ashwagandha?
Ashwagandha contains a wide spectrum of potent compounds, including alkaloids, choline, amino acids, fatty acids, sugars, and withanolides. The healing powers of the herb can be found in the leaves as well as the roots, although it is the latter that is usually used in Western supplements.
Here’s a rundown of the healing benefits of ashwagandha that have been studied and reported:
Helps protect against harm to the immune system
Protects against the negative impact of stress on the body and mind
Enhances memory, reaction time, concentration, and learning
Stabilizes blood sugar, which is especially important for those who have diabetes
Helps reduce the degeneration of brain cells
Can aid in pain relief
Assists in lowering cholesterol, which benefits heart health
Reduces depression and anxiety without causing drowsiness
Has anti-inflammatory properties
Promotes the growth of new nerve cells
Has demonstrated an ability to fight tumors
Boosts sexual potency in both women and men
In a 2016 report appearing in Current Pharmaceutical Design, the authors noted the “unique medicinal properties of Withania somnifera.” They pointed out that certain biological constituents such as withanolide A, withanolide D, withaferin A, and withaniamides provide important pharmacological properties, including an ability to address cancer, infections, neurodegenerative disorders, and anxiety.
How do I take ashwagandha?
Common dosages of ashwagandha range from 125 mg to 1,250 mg daily. Generally, the higher the dose, the more significant the impact. If you are taking any medication for thyroid disease, diabetes, or any autoimmune conditions such as rheumatoid arthritis or lupus, you should discuss the use of ashwagandha with a healthcare professional before you begin dosing.
When shopping for ashwagandha, look for root powder or extract in capsules (450 to 500 mg). Typical dosing directions are to take the supplement once or twice daily.
Sources
Dar NJ et al. Pharmacologic overview of Withania somnifera, the Indian ginseng. Cellular and Molecular Life Sciences 2015 Dec; 72(23): 4445-60


naturallysavvy--2020-03-19--Hearty Tuscan White Bean Soup Recipe

Hearty Tuscan White Bean Soup Recipe

This may well be my very favorite soup .
It 's hard to just declare that because I love all my soups , but all right , I 'll just say it-it 's just perfect !
That little touch of white wine just makes this soup divine !
I have recently updated this recipe to include whatever favorite `` greens '' you like , right before you are about to serve it .
I especially love this soup with fresh escarole .
It 's a wonderful addition , both nutritionally and culinarily .
This soup is so comforting , heartwarming @ @ @ @ @ @ @ of soup should be on a cold night in front of a roaring fire !
3 Tbsp organic olive oil 3 shallots , peeled and chopped 4 cloves garlic , minced 1 ( 15 oz ) can organic diced tomatoes 3 large cans ( 1 lb 13 oz ) white northern beans , rinsed and drained 1 cup white wine 6 cups water 2 bay leaves 1½ Tsp dry thyme ( or 2 Tbsp fresh ) ½ tsp dry rosemary ¾ tsp salt fresh ground pepper 3 Tbsp stone-ground cornmeal ( medium grind @ @ @ @ @ @ @ and chopped * You can also use baby spinach , arugula , or kale if you prefer–whatever greens you have on hand !
• Heat oil in a large cast-iron dutch oven ( I like Le Creuset but any heavy bottom deep pan will do ) over high heat , add the garlic and shallots and sautée for 4-5 minutes .
• Add the thyme , rosemary , bay leaves and continue to sautée over medium heat for another 5 minutes .
• Add the white wine , diced tomatoes ( with their @ @ @ @ @ @ @ to cook for a few more minutes while stirring .
• Add water and bring to a boil , reduce heat and add the drained beans to the pot and stir gently .
• Continue to simmer covered for another 25-30 minutes .
• Add the stone-ground cornmeal , one tablespoon at a time , stirring in between each so it does n't clump .
• Turn off the heat and add the escarole while the soup is still hot ( or whatever greens you prefer ) ; keep covered for at least @ @ @ @ @ @ @ down or until ready to serve .
• If you 'd like your soup a little creamier , here is what I recommend you do , right before you put in the greens , use a smart stick hand blender to grind some of the beans to the desired creaminess .
Sign up for our newsletter to receive the latest recipes in your inbox :

This may well be my very favorite soup. It’s hard to just declare that because I love all my soups, but all right, I’ll just say it-it’s just perfect! That little touch of white wine just makes this soup divine! I have recently updated this recipe to include whatever favorite “greens” you like, right before you are about to serve it. I especially love this soup with fresh escarole. It’s a wonderful addition, both nutritionally and culinarily. This soup is so comforting, heartwarming, filling and all that a bowl of soup should be on a cold night in front of a roaring fire!
Ingredients
3 Tbsp organic olive oil
3 shallots, peeled and chopped
4 cloves garlic, minced
1 (15 oz) can organic diced tomatoes
3 large cans (1 lb 13 oz) white northern beans, rinsed and drained
1 cup white wine
6 cups water
2 bay leaves
1½ Tsp dry thyme (or 2 Tbsp fresh)
½ tsp dry rosemary
¾ tsp salt
fresh ground pepper
3 Tbsp stone-ground cornmeal (medium grind)
2 cups fresh escarole*, rinsed and chopped
* You can also use baby spinach, arugula, or kale if you prefer–whatever greens you have on hand!
Instructions
Heat oil in a large cast-iron dutch oven (I like Le Creuset but any heavy bottom deep pan will do) over high heat, add the garlic and shallots and sautée for 4-5 minutes. Add the thyme, rosemary, bay leaves and continue to sautée over medium heat for another 5 minutes. Add the white wine, diced tomatoes (with their juice), and salt and continue to cook for a few more minutes while stirring. Add water and bring to a boil, reduce heat and add the drained beans to the pot and stir gently. Continue to simmer covered for another 25-30 minutes. Add the stone-ground cornmeal, one tablespoon at a time, stirring in between each so it doesn't clump. Turn off the heat and add the escarole while the soup is still hot (or whatever greens you prefer); keep covered for at least 5 minutes for the greens to cook down or until ready to serve. If you'd like your soup a little creamier, here is what I recommend you do, right before you put in the greens, use a smart stick hand blender to grind some of the beans to the desired creaminess.
This recipe originally appeared on Cuisinicity.com.
More recipes by Catherine:
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Creamy Red Lentil Squash Soup
Arctic Char Recipe with Grilled Pear


naturallysavvy--2020-03-20--Tips for Spring Cleaning Naturally

Tips for Spring Cleaning Naturally

Spring cleaning is a rite of passage : clearing out the cobwebs and stuffiness of winter and cabin fever and opening up your living space to the freshness , cleanliness , and energy of spring .
So why would you want to use synthetic chemicals and harsh cleansers to announce this live-supporting time of year ?
You would n't !
So let 's do spring cleaning naturally .
It 's no secret that indoor pollution is worse than outdoor pollution .
The US Environmental Protection Agency warns the public about the many different indoor air quality issues you should address @ @ @ @ @ @ @ to radon , asbestos , mold , and the use of household cleaners .
This latter topic is what we are going to look at .
Exposure to conventional household cleaning products can cause a wide variety of symptoms , ranging from eye and throat irritation to dizziness , fatigue , headache , worsening of asthma and other respiratory conditions , and even cancer .
That 's because they contain hazardous ingredients such as chlorine , phosphates , sulphates , phthalates , parabens , perfumes , dyes , or petroleum products .
Cleaning @ @ @ @ @ @ @ danger to humans as well as your pets .
Everyone has a different living environment and different cleaning needs , but there are some basic nontoxic materials and ingredients you can use to help welcome spring into your living space while protecting your health , the welfare of the planet , and your wallet as well .
The best place to begin is with a list of basic supplies .
Baking soda : Also known as sodium bicarbonate , this staple deodorizes , fights grease , cleans well , brightens colors , and @ @ @ @ @ @ @ .
Some studies suggest Borax can irritate the skin and eyes and may even disrupt hormone levels .
So if you are looking for borax in the following formulas for spring cleaning , you wo n't see it .
Castile soap : If grease and grime are a problem , this 100 percent plant oil soap can cut through it !
Essential oils .
If you want your homemade cleaning products to have a wonderful scent , then you can add essential oils .
Lavender , wild orange , peppermint , tea tree @ @ @ @ @ @ @ you can choose your own .
Most essential oils are safe , but some can trigger allergies so check them before using them in your products .
Lemon juice .
Watch out mold and mildew because lemon juice is your enemy .
Lemon juice also leaves behind a shine on hard surfaces and a pleasant aroma .
Olive oil .
You do n't need to use your organic extra virgin olive oil for cleaning—reserve that for your cooking .
However , lower grade olive oil is helpful as a polish and a cleaner @ @ @ @ @ @ @ is a good alternative when vinegar may harm some surfaces .
Washing soda .
This is used mainly for washing clothes .
You can make your own washing soda by baking sodium bicarbonate , which is baking soda .
White vinegar : The acidity in vinegar is the secret behind its ability to cut through soap scum , grime , grease , and any other dirt that comes into contact with it .
Vinegar also disinfects .
Get out your natural ingredients along with your buckets , spray bottles , cloths , and @ @ @ @ @ @ @ !
Toilet : Let 's begin with our favorite : the toilet .
For serious cleaning , create a cleaning fizz by pouring in ½ cup baking soda , 10 drops of tea tree oil , and finishing off with ¼ cup white vinegar .
Use your scrub brush to clean .
For routine cleaning , combine 8 ounces of white vinegar and 3 to 4 drops of your favorite essential oil in a spray bottle .
Spray on the toilet seat and wipe clean , then use in the toilet , scrub @ @ @ @ @ @ @ : Mildew , mold , and scum do n't have a chance in your tub or shower if you spray on pure white vinegar , let it stay on for about 10 to 30 minutes , depending on how much build-up you have , then rinse it off with water and a sponge .
Disinfectant : A powerful disinfectant consists of 2 cups water , 3 tablespoons shaved castile soap , and 25 drops of tea tree oil .
Shake vigorously and use to disinfect just about anything in the house .
Glass @ @ @ @ @ @ @ with this super glass cleaner .
Combine 2 cups water , 2 tablespoons each of rubbing alcohol and white vinegar , and 4 drops of lavender or citrus essential oil in a spray bottle .
Spray on glass and wipe off with a soft cloth .
Tile floor cleaner : Combine 1 part white vinegar with two parts warm water in a bucket .
Mop and go—no need to rinse !
Note : Do not use this combination on wood floors .
Wood floor cleaner : Combine 1-gallon warm water , ½ cup @ @ @ @ @ @ @ essential oil .
Use a mop that is barely wet to wash wood floors .
Wood furniture polish : In a medium bowl , combine ½ cup olive oil and ¼ cup lemon juice .
Use a soft cloth to polish wood furniture Borox-free laundry detergent : All you need is just 1 to 2 tablespoons of this DIY natural laundry detergent .
Combine 5 oz of castile soap ( grated finely ) , ½ cup each baking soda and citric acid , 1 cup washing soda , and ¼ cup coarse sea @ @ @ @ @ @ @ an airtight container .
Countertops : Keeping your countertops clean is easy when you combine equal parts of water and white vinegar in a spray bottle .
However , if you have granite , marble , or stone countertops , substitute rubbing alcohol or vodka for the vinegar .
Cutting board : Perhaps the most critical item to keep clean in your kitchen is your cutting board .
Use a cut lemon on plastic or wood boards .
Rub the cut fruit on the board , let it sit for 10 minutes and @ @ @ @ @ @ @ : It 's easy to forget to clean the garbage disposal , so kick start spring right with an easy natural approach .
Pour white vinegar into an ice cube tray and fill the slots only half .
Top off with water and freeze .
When you have solid cubes , put them down the disposal and run it .
The vinegar and ice sanitize as well as clean the blades .
Microwave : How does the microwave get so dirty ?
Regardless of the answer , we have the solution : lemon @ @ @ @ @ @ @ cup white vinegar and two tablespoons of lemon juice into a cup and microwave it for 2 minutes .
Keep the door closed for several minutes after it is done , then wipe down the inside of the microwave with a cloth or sponge .
Oven : Often , oven grime is not far behind that in the microwave—or it 's worse .
No worries , heat up your oven to 125 degrees F , fill your spray bottle with white vinegar , and spray the dirty areas .
Then sprinkle salt or @ @ @ @ @ @ @ turn off the oven , and use a wet cloth to wipe away the grime once the oven has cooled .
What are your natural spring cleaning secrets ?
Please share them with us !
[ Editors Note : If making your own cleaning supplies is not your thing , our favorite brand of natural cleaning products is Nature Clean .
They have been making natural chemical-free cleaners since 1963 . ]
To always be informed about better for you products , sign up for our newsletter .
DISCLAIMER : This article contains @ @ @ @ @ @ @ you click on one of the product links , Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one .
Thank you so much for your support !
Sisco S. 10 all-natural homemade cleaning solutions to scrub every inch of your home .
2018 Jun 26

Spring cleaning is a rite of passage: clearing out the cobwebs and stuffiness of winter and cabin fever and opening up your living space to the freshness, cleanliness, and energy of spring. So why would you want to use synthetic chemicals and harsh cleansers to announce this live-supporting time of year? You wouldn’t! So let’s do spring cleaning naturally.
It’s no secret that indoor pollution is worse than outdoor pollution. The US Environmental Protection Agency warns the public about the many different indoor air quality issues you should address, from off-gassing from furniture and carpeting to radon, asbestos, mold, and the use of household cleaners. This latter topic is what we are going to look at.
Exposure to conventional household cleaning products can cause a wide variety of symptoms, ranging from eye and throat irritation to dizziness, fatigue, headache, worsening of asthma and other respiratory conditions, and even cancer. That’s because they contain hazardous ingredients such as chlorine, phosphates, sulphates, phthalates, parabens, perfumes, dyes, or petroleum products. Cleaning products that contain these toxins are a danger to humans as well as your pets.
Read about spring cleaning your kitchen
Everyone has a different living environment and different cleaning needs, but there are some basic nontoxic materials and ingredients you can use to help welcome spring into your living space while protecting your health, the welfare of the planet, and your wallet as well. The best place to begin is with a list of basic supplies.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
Natural spring cleaning basics
Supplies: bucket, soft cloths, spray bottle(s), scrub brush, mop
Baking soda: Also known as sodium bicarbonate, this staple deodorizes, fights grease, cleans well, brightens colors, and combines well with other ingredients.
Borax. Some studies suggest Borax can irritate the skin and eyes and may even disrupt hormone levels. So if you are looking for borax in the following formulas for spring cleaning, you won’t see it.
Castile soap: If grease and grime are a problem, this 100 percent plant oil soap can cut through it!
Essential oils. If you want your homemade cleaning products to have a wonderful scent, then you can add essential oils. Lavender, wild orange, peppermint, tea tree, and cinnamon are favorites, but you can choose your own. Most essential oils are safe, but some can trigger allergies so check them before using them in your products.
Lemon juice. Watch out mold and mildew because lemon juice is your enemy. Lemon juice also leaves behind a shine on hard surfaces and a pleasant aroma.
Olive oil. You don’t need to use your organic extra virgin olive oil for cleaning—reserve that for your cooking. However, lower grade olive oil is helpful as a polish and a cleaner.
Rubbing alcohol. This old favorite is a good alternative when vinegar may harm some surfaces.
Washing soda. This is used mainly for washing clothes. You can make your own washing soda by baking sodium bicarbonate, which is baking soda.
White vinegar: The acidity in vinegar is the secret behind its ability to cut through soap scum, grime, grease, and any other dirt that comes into contact with it. Vinegar also disinfects.
Read about 7 toxic cleaning ingredients to avoid
Let’s do spring cleaning!
Get out your natural ingredients along with your buckets, spray bottles, cloths, and brushes and let’s get to work!
Spring Cleaning in the Bathroom
Toilet: Let’s begin with our favorite: the toilet. For serious cleaning, create a cleaning fizz by pouring in ½ cup baking soda, 10 drops of tea tree oil, and finishing off with ¼ cup white vinegar. Use your scrub brush to clean. For routine cleaning, combine 8 ounces of white vinegar and 3 to 4 drops of your favorite essential oil in a spray bottle. Spray on the toilet seat and wipe clean, then use in the toilet, scrub, and flush.
Tubs and showers: Mildew, mold, and scum don’t have a chance in your tub or shower if you spray on pure white vinegar, let it stay on for about 10 to 30 minutes, depending on how much build-up you have, then rinse it off with water and a sponge.
General Spring Cleaning
Disinfectant: A powerful disinfectant consists of 2 cups water, 3 tablespoons shaved castile soap, and 25 drops of tea tree oil. Shake vigorously and use to disinfect just about anything in the house.
Glass cleaner: Clean your windows and mirrors with this super glass cleaner. Combine 2 cups water, 2 tablespoons each of rubbing alcohol and white vinegar, and 4 drops of lavender or citrus essential oil in a spray bottle. Spray on glass and wipe off with a soft cloth.
Tile floor cleaner: Combine 1 part white vinegar with two parts warm water in a bucket. Mop and go—no need to rinse! Note: Do not use this combination on wood floors.
Wood floor cleaner: Combine 1-gallon warm water, ½ cup white vinegar, and 2 drops lemon essential oil. Use a mop that is barely wet to wash wood floors.
Wood furniture polish: In a medium bowl, combine ½ cup olive oil and ¼ cup lemon juice. Use a soft cloth to polish wood furniture
Borox-free laundry detergent: All you need is just 1 to 2 tablespoons of this DIY natural laundry detergent. Combine 5 oz of castile soap (grated finely), ½ cup each baking soda and citric acid, 1 cup washing soda, and ¼ cup coarse sea salt. Mix well and store in an airtight container.
Spring Cleaning in the Kitchen
Countertops: Keeping your countertops clean is easy when you combine equal parts of water and white vinegar in a spray bottle. However, if you have granite, marble, or stone countertops, substitute rubbing alcohol or vodka for the vinegar.
Cutting board: Perhaps the most critical item to keep clean in your kitchen is your cutting board. Use a cut lemon on plastic or wood boards. Rub the cut fruit on the board, let it sit for 10 minutes and then rinse with water.
Garbage disposal: It’s easy to forget to clean the garbage disposal, so kick start spring right with an easy natural approach. Pour white vinegar into an ice cube tray and fill the slots only half. Top off with water and freeze. When you have solid cubes, put them down the disposal and run it. The vinegar and ice sanitize as well as clean the blades.
Microwave: How does the microwave get so dirty? Regardless of the answer, we have the solution: lemon juice and vinegar. Pour about ¼ cup white vinegar and two tablespoons of lemon juice into a cup and microwave it for 2 minutes. Keep the door closed for several minutes after it is done, then wipe down the inside of the microwave with a cloth or sponge.
Oven: Often, oven grime is not far behind that in the microwave—or it’s worse. No worries, heat up your oven to 125 degrees F, fill your spray bottle with white vinegar, and spray the dirty areas. Then sprinkle salt or baking soda on the treated areas, turn off the oven, and use a wet cloth to wipe away the grime once the oven has cooled.
What are your natural spring cleaning secrets? Please share them with us!
[Editors Note: If making your own cleaning supplies is not your thing, our favorite brand of natural cleaning products is Nature Clean. They have been making natural chemical-free cleaners since 1963.]
DISCLAIMER: This article contains affiliate links, which means that if you click on one of the product links, Naturally Savvy will receive a small commission so we can keep pumping out amazing articles like this one. Thank you so much for your support!
Sources
Newcomer L. 27 chemical-free recipes for DIY spring cleaning. Greatist 2015 Mar 19
Sisco S. 10 all-natural homemade cleaning solutions to scrub every inch of your home. Real Simple 2018 Jun 26


naturallysavvy--2020-03-21--Overnight Steel-Cut Oats Recipe

Overnight Steel-Cut Oats Recipe

No time to cook steel-cut oats in the morning ?
If not , try this simple recipe that requires little or no cooking .
You may want to lightly warm this on the stove in the winter months , but in the summer these oats can be eaten at room temperature or straight from the fridge .
Add your favorite toppings and spices .
1 cup organic steel-cut oats 1 1/2 tablespoons chia seeds 1 cup almond milk or non-dairy milk of choice Pinch of cinnamon Pinch of ground cloves 1/4 teaspoon Organic Vanilla Extract 1 tablespoon maple syrup , @ @ @ @ @ @ @ pumpkin seeds coconut flakes sliced bananas berries chopped pear or apple raisins , dates or apricots toasted or raw nuts or seeds almond butter yogurt Combine oats , almond milk , chia seeds , spices , vanilla , and sweetener ( if using ) in glass jar or bowl with lid .
Stir ingredients together , close lid , and refrigerate overnight .
In the morning , remove the lid and stir all ingredients again .
Taste to adjust sweetness and seasoning .
Serve with your favorite toppings and extra almond milk if @ @ @ @ @ @ @ Probably Did n't Know Come from Oatmeal Subscribe to our newsletter to receive our latest recipes to your inbox .

No time to cook steel-cut oats in the morning? If not, try this simple recipe that requires little or no cooking. You may want to lightly warm this on the stove in the winter months, but in the summer these oats can be eaten at room temperature or straight from the fridge. Add your favorite toppings and spices.
Serves 4
Ingredients
1 cup organic steel-cut oats
1 1/2 tablespoons chia seeds
1 cup almond milk or non-dairy milk of choice
Pinch of cinnamon
Pinch of ground cloves
1/4 teaspoon Organic Vanilla Extract
1 tablespoon maple syrup, honey or sweetener of choice, optional
Suggested toppings
pumpkin seeds
coconut flakes
sliced bananas
berries
chopped pear or apple
raisins, dates or apricots
toasted or raw nuts or seeds
almond butter
yogurt
Directions
Combine oats, almond milk, chia seeds, spices, vanilla, and sweetener (if using) in glass jar or bowl with lid. Stir ingredients together, close lid, and refrigerate overnight.
NATURALLY SAVVY NEWSLETTER Get the latest information, tips & recipes for healthy living delivered directly to your inbox. Your privacy is important to us.
In the morning, remove the lid and stir all ingredients again. Taste to adjust sweetness and seasoning. Serve with your favorite toppings and extra almond milk if desired.
Read this next:
5 Healthy Breakfast Boosts You Probably Didn't Know Come from Oatmeal