I Love Ginger

Derived from the dried and ground rhizome of the Zingiber officinale plant, ginger root powder retains most of the bioactive compounds found in fresh ginger, including gingerol and shogaols, which contribute to its anti-inflammatory, antioxidant, and digestive properties. While fresh ginger may offer slightly higher levels of gingerol, the powder is a convenient, shelf-stable option with comparable benefits when used appropriately. This is a summary of key evidence-based health benefits, drawn from clinical trials and systematic reviews.

1. Relief from Nausea and Vomiting: Ginger powder is one of the most studied natural remedies for nausea, particularly in cases of motion sickness, pregnancy (morning sickness), chemotherapy-induced nausea, and post-surgery recovery. It works by speeding up gastric emptying and blocking nausea signals in the brain and gut.

A systematic review of 12 randomized controlled trials (RCTs) found that ginger significantly reduced nausea in pregnant women compared to placebo, though it had less impact on vomiting. For chemotherapy patients, doses of 0.5–1.5 grams daily over several days reduced nausea severity.

2. Anti-Inflammatory and Pain-Relieving Effects: The anti-inflammatory compounds in ginger powder, like gingerol, help reduce markers of inflammation such as TNF-alpha and IL-1beta. This makes it useful for conditions like osteoarthritis (OA), rheumatoid arthritis, and menstrual cramps.

In an RCT with 100 OA patients, 1 gram daily (500 mg twice daily, which is how much I use) for 3 months significantly lowered proinflammatory cytokines and improved knee function. For menstrual pain, women taking 1.5 grams daily for 3 days reported less severe cramps than those on placebo. It may also ease exercise-induced muscle soreness.

3. Digestive Health Support: Ginger powder promotes gastrointestinal motility, helping with indigestion, bloating, and conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). It accelerates stomach emptying and stimulates digestive enzymes.

A 2024 review highlighted its role in improving symptoms for IBS and IBD patients. For general indigestion, a single 1.2-gram dose has been shown to enhance gastric contractions.

4. Blood Sugar and Heart Health Management:.Ginger may improve insulin sensitivity and lower fasting blood sugar in people with type 2 diabetes. A small RCT found that 2 grams daily for 12 weeks improved key markers like apolipoprotein B and malondialdehyde.

It can also reduce LDL ("bad") cholesterol and support heart health by combating oxidative stress. One study noted weight loss and lower LDL in participants taking 5 grams daily for 3 months.

5. Antioxidant and Immune Support: Rich in antioxidants, ginger powder helps combat oxidative stress linked to aging, chronic diseases, and infections. It has shown antibacterial effects against pathogens like E. coli and antiviral activity against respiratory viruses. A comprehensive review of 109 RCTs confirmed its potential in reducing oxidative markers and supporting overall immune function.

6. Other potential benefits include easing cold symptoms, supporting hormonal balance in women, and possibly aiding weight management, though more research is needed.

There is no universal "optimal" dose, as it varies by condition, individual tolerance, and form (powder is more concentrated than fresh root). Most studies use divided doses (e.g., 2–4 times daily) to minimize side effects. The U.S. FDA recognizes ginger as generally safe, but consult a healthcare provider before starting, especially if pregnant, on blood thinners, or managing diabetes.

Recommended Daily Dose (Powder)

• General Health/Digestion: 1–2 grams (½–1 tsp)

• Nausea (e.g., Pregnancy, Motion Sickness): 250 mg–1 gram (up to 1.5 grams for chemo), 1–4 times daily. Limit to 1 gram/day if pregnant. 

• Inflammation/Pain (e.g., OA, Menstrual Cramps): 500 mg–1.5 grams, twice daily

• Blood Sugar/Cholesterol: 2–3 grams, divided doses

Maximum Safe Intake: Up to 4 grams. Exceeding 4–6 grams may cause heartburn or diarrhea. |

How to Measure: 1 teaspoon of ginger powder ≈ 2 grams. I currently take 1/2 tsp twice a day mixed in with my teas in the morning and and my Power Nip at night for a total of 2 g daily.

Forms and Tips: Mix into tea, smoothies, soups, or baked goods for easy incorporation. A tray of sushi is only $5 at Kroger's every Wednesday. I make sure that ribbons of sushi are included. Start low (e.g., 250 mg) to assess tolerance. Powdered supplements should be third-party tested for purity.

Safety and Side Effects: Ginger powder is safe for most adults at recommended doses, providing nutrients like vitamin C, magnesium, and potassium. However, high doses (>4 grams/day) may cause gastrointestinal upset, heartburn, or mouth irritation. It can interact with anticoagulants (e.g., warfarin) or diabetes medications by enhancing their effects. Pregnant individuals should cap at 1 gram/day. Always prioritize whole-food sources over supplements for best absorption and fewer additives. Check with your health provider first in order to make sure your consumption of ginger doesn't interact with your current medications.

Box Breathing

Box breathing, also known as square breathing, four-square breathing, or sama vritti pranayama, is a simple deep breathing technique that involves inhaling, holding the breath, exhaling, and holding again for equal lengths of time—typically four seconds each. It draws its name from the "box" shape formed by the four equal stages, which can help distract the mind, slow down breathing, and promote relaxation.  This practice is commonly used by high-stress professionals like Navy SEALs, soldiers, police officers, and athletes, but it's accessible to anyone for managing everyday stress, improving focus, or resetting the breath after tense situations. It works by regulating the autonomic nervous system, shifting from the "fight or flight" response to a calmer "rest and digest" state. 

How to Do Box Breathing

Box breathing is straightforward and can be practiced anywhere—in a chair, standing, lying down, at work, or in public—though starting in a quiet, comfortable environment is ideal for beginners. 

• Prepare your position: Sit upright in a comfortable chair with your feet flat on the floor, back supported, and hands relaxed in your lap (palms up if preferred). Alternatively, stand or lie down on your back. Relax your shoulders, keep your spine neutral, and close your eyes if it helps focus. Place one hand on your chest and one on your stomach to monitor deep breathing—your stomach should rise more than your chest.

• Exhale fully: Breathe out slowly through your mouth to release all the air from your lungs and abdomen. Focus on the sensation of emptying your lungs. 

• Inhale: Breathe in slowly and deeply through your nose for a count of 4 (each count about 1 second), feeling the air fill your lungs from top to bottom and expand into your abdomen. Be conscious of the breath without straining. 

• Hold the breath: Pause and hold your breath for another count of 4. Avoid clamping your mouth or nose shut. Keep it relaxed. 

• Exhale: Slowly breathe out through your mouth for a count of 4, expelling the air completely from your lungs and abdomen. 

• Hold again: Pause and hold your breath for a final count of 4 before repeating the cycle.

• Repeat the full cycle (steps 3-6) for 3-4 rounds, or up to 4-5 minutes, until you feel calm and centered. 

• If you're new, start with a few normal breaths to observe your pattern before beginning. 

Box breathing offers a range of mental and physical benefits, supported by studies, making it a valuable tool for stress management and overall well-being. 

Reduces stress and anxiety: It lowers cortisol levels, eases panic, and activates the parasympathetic nervous system to promote relaxation, helping with overwhelming situations or hyperventilation. 

Improves mood and emotional well-being: Regular practice can enhance emotional control, psychological flexibility, and reduce symptoms of depression, with positive effects on gene activation related to stress and inflammation. 

Enhances focus and concentration: By clearing the mind and delivering more oxygen to the brain, it improves mental clarity and helps with tasks requiring attention, like studying or decision-making. 

Aids sleep: It promotes relaxation to help fall asleep faster and achieve more restful sleep, especially for those with insomnia. 

Supports cardiovascular and respiratory health: It can lower blood pressure, decrease heart rate, and may improve lung function or breathing frequency in conditions like COPD, while reducing overall stress on the heart. 

Other benefits: It may assist in pain management, calm the autonomic nervous system, and improve future stress responses, with greater effects from long-term practice.

For beginners: If 4 seconds feels too long, start with 2 or 3 seconds per stage and gradually increase to 5 or 6 as you get comfortable. Avoid straining. Stay at a pace that feels natural.

Visualization aid: Imagine tracing the sides of a box or square with your mind as you move through each stage to maintain rhythm and focus.

When to practice: Incorporate it into your routine for 3-5 minutes daily, such as upon waking, during breaks, before bed, or in stressful moments like before a speech or after a tough day. Practice even when not stressed to build the habit.

Safety notes: It's generally safe, but stop if you feel dizzy or breathless, and consult a doctor if you have heart conditions, high blood pressure, lung issues like COPD, are pregnant, or have other severe health concerns.

https://pocketbreathcoach.app.link/pE3GwMqQxwb 

Dry Fasting and Me

Dry fasting, also known as absolute fasting, is a type of fasting where you abstain from both food and all liquids, including water, tea, coffee, or any beverages. It's distinct from water fasting, where liquids are allowed but food is restricted. There are two main variations: soft dry fasting, which permits external contact with water (like showering or brushing teeth), and hard dry fasting, which avoids all water exposure. This practice has roots in religious observances, such as Ramadan (where it's often done from dawn to dusk) or Yom Kippur, but it's also adopted for health or personal reasons outside of spiritual contexts.

How to Do Dry Fasting

Dry fasting can be approached in different ways, but it's generally more intense than other fasting methods, so starting gradually is common advice.

1. Preparation: Before beginning, focus on nutrient-dense meals with healthy fats, proteins, and complex carbs (e.g., eggs, fatty fish, avocados, vegetables) to stabilize energy levels. Avoid processed or sugary foods that could spike hunger later. Ensure you're well-hydrated and in good health beforehand.

2. Types and Schedules: It can be intermittent (short daily periods, like 12-16 hours) or prolonged (up to 24 hours or more, though longer durations increase risks). Common integrations include the 16:8 method (16 hours fasting, 8 hours eating window) or dawn-to-dusk fasting, similar to Ramadan practices. Soft dry fasting is often recommended over hard for beginners to allow basic hygiene.

3. During the Fast: Abstain completely from food and liquids. Monitor your body's signals—stop if you feel unwell. Short durations (e.g., 10-12 hours) are suggested for starters, gradually building up if tolerated.

4. Breaking the Fast: End slowly with easy-to-digest, nutrient-rich foods like bone broth, fermented items, or small portions of protein and fats. Rehydrate gradually with water and electrolytes to avoid issues. Avoid large meals or simple carbs right away.

Consult a healthcare provider before starting, especially if you have any medical conditions, as individual tolerance varies.

Health Benefits

Dry fasting has been linked to several potential benefits, though much of the evidence comes from studies on short-term practices like dawn-to-dusk fasting during religious periods, rather than extended secular dry fasting. Research is limited and often observational.

1. Weight Loss and Metabolic Improvements: It can lead to reductions in body weight, BMI, waist circumference, and body fat, primarily through water weight loss initially, but potentially true fat loss over time. Studies show improvements in insulin resistance, blood pressure, cholesterol, and glucose metabolism, which may lower risks for diabetes and metabolic syndrome.

2. Reduced Inflammation: Observational studies, including one with 13 participants with elevated BMI fasting for 30 days dawn-to-dusk, found significant decreases in inflammatory cytokines (e.g., IL-1 beta, TNF-alpha), suggesting it may alleviate low-grade chronic inflammation tied to obesity.

3. Enhanced Autophagy and Cellular Repair: It may promote autophagy (cellular recycling), aiding DNA repair, immune regulation, and detoxification. Some research links it to better tumor suppression and anti-aging effects.

4. Cardiovascular and Other Benefits: Potential reductions in heart disease risk factors like apolipoprotein B, along with improved skin health (e.g., reduced acne, faster wound healing) and circadian rhythm regulation

Benefits appear more pronounced in short, structured fasts (e.g., 12-14 hours) and for those with conditions like obesity, but long-term effects need more research. Safer alternatives like intermittent or water fasting may offer similar advantages without full liquid restriction.

Risks and Precautions

While some benefits are reported, dry fasting carries significant risks, mainly from dehydration, and is not recommended by many health experts for extended periods.

1. Dehydration and Related Issues: The primary danger is dehydration, which can cause dry mouth, thirst, headaches, fatigue, dizziness, low blood pressure, electrolyte imbalances, seizures, kidney damage, heatstroke, or even coma and death in severe cases. I suppose if I sleep for 8 hours that would be considered a short dry fast. Like most of us, I wake up with a very dry mouth. In anticipation of doing a 24-hour dry fast, I bought 50 oral swabs on Amazon: https://a.co/d/1mvRgLc 

2. Other Side Effects: Hunger, irritability, mood swings, nutritional deficiencies, urinary problems, potential eating disorders, and cardiovascular complications. Prolonged fasting may exacerbate these.

Who Should Avoid It: 

Not suitable for pregnant or nursing individuals, children, the elderly, those with eating disorders, underweight people, or conditions like diabetes, kidney issues, or neurodegenerative disorders. Studies on short dawn-to-dusk dry fasting report no adverse events when hydration is maintained outside fasting windows, but overall, evidence emphasizes caution. If trying it, limit it to short periods, monitor health, and seek medical advice.

I currently fast for 24 hours from Saturday at 4:00 p.m. until Sunday at 4:00 p.m. when I treat myself to a meal at a restaurant. I'm going to give the dry fast a shot next weekend.