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By Kerri-Ann Jennings
Many people have trouble sleeping, and breaking the cycle of insomnia can be hard.
You can try changing your sleep routine and curbing your caffeine intake, but sometimes these lifestyle interventions fall short.
Supplements are another popular option. One supplement that's gained some attention as a potential sleep aid is magnesium.
This mineral has wide-ranging effects in the body and may influence some of the processes that promote sleep.
Read on to learn the connection between magnesium and a good night's sleep.
What Is Magnesium?
Magnesium is one of the most common minerals on earth and is present in many foods (1, 2, 3).
It's essential for human health and is used in more than 600 cellular reactions throughout your body (3).
In fact, every cell and organ need this mineral to function properly. It contributes to bone health, as well as proper brain, heart and muscle function (3).
Magnesium supplements have been linked to a number of benefits, including fighting inflammation, relieving constipation and lowering blood pressure (4, 5).
In addition, magnesium may help treat sleep problems.
Summary: Magnesium is an important mineral that is necessary for overall health. Benefits of these supplements range from fighting inflammation and lowering blood pressure to possibly improving sleep.
It Can Help Your Body and Brain Relax
In order to fall asleep and stay asleep, your body and brain need to relax.
On a chemical level, magnesium aids this process by activating the parasympathetic nervous system, the system responsible for getting you calm and relaxed (6).
First, magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain.
It also regulates the hormone melatonin, which guides sleep-wake cycles in your body (7).
Second, this mineral binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity. It is the same neurotransmitter used by sleep drugs like Ambien (8, 9).
By helping to quiet the nervous system, magnesium may help prepare your body and mind for sleep.
Summary: Magnesium helps activate neurotransmitters that are responsible for calming the body and the mind.
An offshore oil platform in West Africa. Cavan Images / Getty Images
For the first time, researchers have identified 100 transnational corporations that take home the majority of profits from the ocean's economy.
<p>Referred to as the "Ocean 100," the corporations accounted for 60 percent of $1.9 trillion generated from core industries in the <a href="http://www.ecowatch.com/tag/oceans">ocean</a> economy in 2018 alone, according to an <a href="https://nicholasinstitute.duke.edu/articles/ocean-100-small-group-companies-dominates-ocean-economy" target="_blank">article by the Duke Nicholas Institute</a>. The <a href="https://advances.sciencemag.org/content/7/3/eabc8041" target="_blank">research</a> was published Wednesday in the journal <em>Science Advances</em> by researchers at Duke University and the Stockholm Resilience Centre at Stockholm University.</p><p>If the group were a country, it would be the 16th-largest economy in the world, <a href="https://nicholasinstitute.duke.edu/articles/ocean-100-small-group-companies-dominates-ocean-economy" target="_blank">researchers found</a>. Out of the eight industries examined, <a href="http://www.ecowatch.com/tag/offshore-oil-drilling">offshore drilling</a> generated the most revenue.</p>
<p>"Now that we know who some of the biggest beneficiaries from the ocean economy are, this can help improve transparency relating to sustainability and ocean stewardship," the lead author John Virdin, director of the Ocean and Coastal Policy Program at Duke's Nicholas Institute for Environmental Policy Solutions, said in an <a href="https://nicholasinstitute.duke.edu/articles/ocean-100-small-group-companies-dominates-ocean-economy" target="_blank">article by the Duke Nicholas Institute</a>. Some of the identified corporations included Saudi Aramco and Brazil's Petrobras, <a href="https://www.reuters.com/article/us-global-environment-oceans/ocean-100-profits-from-worlds-seas-dominated-by-100-companies-idUSKBN29I2XF" target="_blank">Reuters reported.</a></p><p>More than three billion people depend on the ocean for their livelihoods, <a href="https://www.oecd-ilibrary.org/development/sustainable-ocean-for-all_6bcb3e94-en" target="_blank" rel="noopener noreferrer">according to a report by the OECD</a>. Yet across eight industries studied, including offshore drilling, seafood production and processing and cruise tourism, researchers found that just 10 companies in each of the industries generated 45 percent of the industry's revenue.</p>
<p>"The fact that these companies are headquartered in a small number of countries also illustrates that concerted actions by some governments,could rapidly change how the private sector interacts with the ocean," co-author Henrik Österblom, science director at the Stockholm Resilience Centre, <a href="https://nicholasinstitute.duke.edu/articles/ocean-100-small-group-companies-dominates-ocean-economy" target="_blank">said</a> in the article by the Duke Nicholas Institute.</p><p>Due to <a href="http://www.ecowatch.com/tag/overfishing">overfishing</a>, pollution and <a href="https://www.ecowatch.com/tag/climate-change">climate change</a>, the ocean is becoming increasingly threatened, <a href="https://www.oecd-ilibrary.org/development/sustainable-ocean-for-all_6bcb3e94-en" target="_blank">the OECD reported</a>. This has degraded the ocean's fish stocks, habitats, ecosystems and biodiversity.</p><p>In response, the international community adopted the <a href="https://unctad.org/webflyer/advancing-sustainable-development-goal-14#:~:text=In%202015%2C%20the%20international%20community,marine%20resources%20for%20sustainable%20development." target="_blank" rel="noopener noreferrer">2030 Agenda for Sustainable Development in 2015</a>, which for the first time sought to "conserve and sustainably use the oceans, seas and marine resources for sustainable development."</p>
<p>But such agreements overlook the ocean's potential to mitigate climate change, Janis Searles Jones, the Ocean's Conservancy CEO wrote <a href="https://www.nature.com/articles/d41586-019-02832-w#:~:text=The%20ocean's%20potential%20to%20mitigate,higher%20than%20terrestrial%20forests%20can" target="_blank">in a Nature article</a>. "We need greater ambition to give the ocean a fighting chance," she added.</p><p>The researchers' identification could help environmental groups like the Ocean Conservancy pressure corporations into adopting sustainability goals that include climate mitigation strategies.</p><p>"Senior executives of these few, but large companies, are in a unique position to exercise global leadership in sustainability," <a href="https://nicholasinstitute.duke.edu/articles/ocean-100-small-group-companies-dominates-ocean-economy" target="_blank">Virdin added</a>.</p>
<p>In 2015, Österblom and his colleagues <a href="https://stockholmresilience.org/research/research-news/2015-05-27-keystone-actors-shape-marine-ecosystems.html" target="_blank">published a paper</a> that analogized transnational corporations to keystone species, according to the article by the Duke Nicholas Institute. They noted both have a major impact on how ecosystems function and disproportionate power to determine how other species in the ecosystem operate.</p><p>"Just knowing who they are is the first step in getting them involved in what needs to be done," <a href="https://www.reuters.com/article/us-global-environment-oceans/ocean-100-profits-from-worlds-seas-dominated-by-100-companies-idUSKBN29I2XF" target="_blank">Österblom noted</a> in Reuters.</p><p>But depending on corporations to adopt sustainable practices may not be enough to reach international sustainability goals.</p>
<p>"In 2018, Chevron announced it would invest $100 million that year in lowering emissions through its new Future Energy Fund," Michael O'Leary and Warren Valdmanis <a href="https://www.vox.com/21509913/climate-change-bp-microsoft-investors-shareholders-accountability" target="_blank">wrote on Vox</a> on holding companies accountable to their climate commitments. That same year, Chevron invested $20 billion in oil and gas.</p><p>"For those who put their faith in corporate social responsibility (CSR) as a panacea for our ailing society, we have the unfortunate reality: This kind of allocation of efforts is not uncommon. Superficial public commitments on issues like sustainability and diversity are much easier for companies than substantive action," they <a href="https://www.vox.com/21509913/climate-change-bp-microsoft-investors-shareholders-accountability" target="_blank">added</a>.</p><p>Oceans will play an increasingly critical role in the global economy, the researchers <a href="https://nicholasinstitute.duke.edu/articles/ocean-100-small-group-companies-dominates-ocean-economy" target="_blank" rel="noopener noreferrer">note</a>. Whether pressuring the ocean's major actors to adopt sustainable practices will translate into tangible corporate responsibility will reveal itself sooner or later.</p>
From Your Site Articles
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A coalition of climate, Indigenous and racial justice groups gathered at Columbus Circle to kick off Climate Week with the Climate Justice Through Racial Justice march on Sept. 20, 2020. Erik McGregor / LightRocket via Getty Images
Environmental groups and the foundations that fund them made incremental, if mixed, progress toward diversifying their staff and leadership in 2020 but remain overwhelmingly white, according to a report issued by Green 2.0 Wednesday.
<p>The results are based on self-reported data from 37 of the country's top 40 environmental NGOs and just 11 of the top 40 foundations and grant providers. Since Green 2.0's first report in 2017, on average, the groups have increased their people of color on staff from 56 to 62 in 2020; on senior staffs increased from four people of color to five; and on boards, averaged four people of color, up from three.</p>
<p>Green2.0's executive director, Andrés Jimenez, commended the improvements, but said the changes were far from adequate in the context of the movement's history. The historic and present effects of redlining and other systems of (environmental) racism disproportionately burden communities of color with pollution. </p>
<p>The environmental movement remains predominantly white, however, especially in its leadership and funding — an inequity that has caused the movement to fail to account for and react to the harms caused by systemic racism. </p><p>"The survival of the environmental movement is going to be dependent on the community participation and leadership of communities of color and young people," said Rep. Raúl Grijalva, chair of the House Natural Resources Committee. "It can't be cloistered and it can't be selective anymore." </p><p>Jimenez also chastised the failure of so many foundations and grant providers to provide data for the survey even though some of them made public statements in the wake of the nationwide protests following the killing of George Floyd this past summer.</p>
<p>As reported by <a href="https://www.nbcnews.com/news/us-news/numbers-don-t-lie-green-movement-remains-overwhelmingly-white-report-n1253972?utm_campaign=Hot%20News&utm_medium=email&_hsmi=106540840&_hsenc=p2ANqtz--vnu7e70huofRhkD5SqqC1zZXsM_Gqe4_lxOiNbi0998WihJMmXHfm4KU0fDl9ef8gaywGga25hF_phlpczlubyu2kVw&utm_content=106540840&utm_source=hs_email" target="_blank">NBC News</a>:</p><blockquote>President-elect Joe Biden has made issues of climate change and diversity a pillar of his incoming administration. Environmental groups said he signaled the importance of inclusion with the <a href="https://www.nbcnews.com/politics/politics-news/biden-selects-michael-regan-north-carolina-environmental-chief-head-epa-n1251598" target="_blank" rel="noopener noreferrer">selection of Michael Regan</a>, who is Black, to lead the Environmental Protection Agency, and <a href="https://www.nbcnews.com/politics/politics-news/native-americans-rep-haaland-s-nomination-interior-secretary-signals-new-n1251727" target="_blank" rel="noopener noreferrer">Deb Haaland</a>, a Native American member of Congress from New Mexico, as his interior secretary.</blockquote>
<p><strong>For a deeper dive:</strong><br/></p><p><a href="https://www.nbcnews.com/news/us-news/numbers-don-t-lie-green-movement-remains-overwhelmingly-white-report-n1253972?utm_campaign=Hot%20News&utm_medium=email&_hsmi=106540840&_hsenc=p2ANqtz--vnu7e70huofRhkD5SqqC1zZXsM_Gqe4_lxOiNbi0998WihJMmXHfm4KU0fDl9ef8gaywGga25hF_phlpczlubyu2kVw&utm_content=106540840&utm_source=hs_email" rel="noopener noreferrer" target="_blank">NBC</a>, <a href="https://thehill.com/changing-america/respect/equality/534097-the-results-are-in-how-diverse-is-the-mainstream?utm_campaign=Hot%20News&utm_medium=email&_hsmi=106540840&_hsenc=p2ANqtz--rG_mkQDKsNzxlbB2w24DxzhC_nj42zTZ6upg7snIJt_G_E6QmJlpLZ98rxsBTV80agXFRhT07crK14Ul7qsR99xY8Xg&utm_content=106540840&utm_source=hs_email" rel="noopener noreferrer" target="_blank">The Hill</a>, <a href="https://login.politicopro.com/?redirect=https%3A%2F%2Fsubscriber.politicopro.com%2Farticle%2F2021%2F01%2Fgreen-groups-diversity-push-stalled-in-2020-3986324%3Futm_campaign%3DHot%2520News&utm_medium=email&_hsmi=106540840&_hsenc=p2ANqtz-8HJbELIbjwQQgPY0-rFXWqnF5SfDm_XjBOUax4berNbeOzsAXUsxOcrPCjd8X1WoyfFMEAzVUhnMnWWHq-sYUB752Xfw&utm_content=106540840&utm_source=hs_email" rel="noopener noreferrer" target="_blank">Politico Pro</a>, <a href="https://yaleclimateconnections.org/2021/01/environmental-organizations-remain-overwhelmingly-white/?utm_campaign=Hot%20News&utm_medium=email&_hsmi=106540840&_hsenc=p2ANqtz-8j2MvTp8OOCpljo9lBRbdf3EGYShP_DJcpiGENxaWAPOk7U0AJuv014iml4rLncK0Nhfec_k7tbliIg3PjjaI5ZTVlVA&utm_content=106540840&utm_source=hs_email" rel="noopener noreferrer" target="_blank">Yale Climate Connections</a></p><p><em>For more </em><a href="http://ecowatch.com/climate-change-news/" target="_blank"><em>climate change</em></a><em> and </em><a href="http://ecowatch.com/business/renewables/" rel="noopener noreferrer" target="_blank"><em>clean energy</em></a><em> news, you can follow Climate Nexus on </em><a href="https://twitter.com/ClimateNexus" target="_blank"><em>Twitter</em></a><em> and </em><a href="https://www.facebook.com/ClimateNexus/" rel="noopener noreferrer" target="_blank"><em>Facebook</em></a><em>, sign up for daily </em><a href="https://www.linktrack.live/hot-news-sign-up" target="_blank"><em>Hot News</em></a><em>, and visit their news site, </em><a href="https://nexusmedianews.com/" rel="noopener noreferrer" target="_blank"><em>Nexus Media News</em></a><em>.</em></p>
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By Jill Joyce
Maybe you're trying to eat healthier these days, aiming to get enough of the good stuff and limit the less-good stuff. You're paying attention to things like fiber and fat and vitamins … and anti-nutrients?
<p>
What the heck are anti-nutrients and are they something you need to be concerned about in your diet?
</p><p>
Let me, as a public health nutrition researcher, reassure you that anti-nutrients aren't the evil nemesis of all the nutritious foods you eat. As long as you're consuming a balanced and varied diet, anti-nutrients are not a concern. In fact, scientists are realizing they actually have many health benefits.
</p>
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What Are Anti-Nutrients?
<p><a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/" target="_blank" rel="noopener noreferrer">Anti-nutrients are substances</a> that naturally occur in plant and animal foods.</p><p>The name comes from how they function in your body once you eat them. They <a href="https://www.sciencedirect.com/topics/food-science/antinutrients" target="_blank">block or interfere with how your body</a> <a href="https://doi.org/10.1631/jzus.B0710640" target="_blank" rel="noopener noreferrer">absorbs other nutrients</a> out of your gut and into your bloodstream so you can then use them. Thus, anti-nutrients may decrease the amount of nutrients you actually get from your food. They most commonly interfere with the absorption of <a href="https://doi.org/10.1016/j.jand.2016.09.025" target="_blank" rel="noopener noreferrer">calcium, iron, potassium, magnesium and zinc</a>.</p><p>Plants evolved these <a href="https://www.todaysdietitian.com/newarchives/070111p54.shtml" target="_blank" rel="noopener noreferrer">compounds as a defensive mechanism</a> against insects, parasites, bacteria and fungi. For example, some anti-nutrients can cause a food to taste bitter; animals won't want to eat it, leaving the seed, for instance, to provide nourishment for future seedlings. Some anti-nutrients block the digestion of seeds that are eaten. The seeds disperse when they come out the other end in the animal's fecal matter and can go on to grow new plants. Both of these survival tactics help the plant species grow and spread.</p><p><span></span>In terms of foods that people eat, you'll most commonly find anti-nutrients naturally occurring in whole grains and legumes.</p>Time for an Image Makeover as Health Enhancers
<p>Despite sounding scary, studies show that anti-nutrients are not of concern unless consumed in <a href="https://doi.org/10.1016/j.jcs.2014.01.010" target="_blank">ultra, unrealistically high amounts</a> – and they have numerous health benefits.</p><p>Anti-nutrients are currently undergoing a change in image very similar to the one dietary fiber experienced. At one point, scientists thought dietary fiber was bad for people. Since fiber could bind to nutrients and pull them out of the digestive tract in poop, it seemed like something to avoid. To address this perceived issue, grain processing in the late 1800s removed fiber from foods.</p><p>But now scientists know that <a href="https://doi.org/10.1111/j.1753-4887.2009.00189.x" target="_blank">dietary fiber is incredibly important</a> and encourage its consumption. Eating plenty of fiber lowers the risks of obesity, high blood pressure, heart disease, stroke, diabetes and some gastrointestinal diseases.</p><p>In the same way, rather than something to avoid, many anti-nutrients are now considered health-promoting nutraceuticals and functional foods due to their numerous benefits. Here's an introduction to some of the most frequently eaten anti-nutrients that come with benefits:</p><ul><li><a href="https://doi.org/10.1089/109662004322984734" target="_blank" rel="noopener noreferrer">Saponins, common in legumes</a>, can boost the immune system, reduce risk of cancer, lower cholesterol, lower blood sugar response to foods, result in fewer cavities, reduce risk of kidney stones and combat blood clotting seen in heart attacks and strokes.</li><li><a href="https://doi.org/10.1016/j.jcs.2014.01.010" target="_blank" rel="noopener noreferrer">Lectins, found in cereal grains and legumes</a>, are associated with reduced risk of cardiovascular disease, diabetes, some cancers and becoming overweight or obese.</li><li><a href="https://doi.org/10.1080/10408699891274273" target="_blank" rel="noopener noreferrer">Tannins, commonly found in teas, coffees and processed meats and cheeses</a>, are antioxidants that can inhibit growth of bacteria, viruses, fungi and yeast and may decrease cholesterol levels and blood pressure.</li><li><a href="https://doi.org/10.1631/jzus.B0710640" target="_blank" rel="noopener noreferrer">Phytates, found in wheat, barley, rice and corn</a>, are associated with increased immune function and cancer cell death, as well as reduced cancer cell growth and spread. They also have antioxidant properties and can reduce inflammation.</li><li>Finally, <a href="https://doi.org/10.1024/0300-9831.72.1.26" target="_blank" rel="noopener noreferrer">glucosinates, found in brassica vegetables</a> like cauliflower, inhibit tumor cell growth.</li></ul><p>Oxalates are one of the few anti-nutrients with mostly negative impacts on the body. They are <a href="https://www.uofmhealth.org/health-library/aa166321" target="_blank" rel="noopener noreferrer">found in lots of common foods</a>, including legumes, beets, berries, cranberries, oranges, chocolate, tofu, wheat bran, soda, coffee, tea, beer, dark green vegetables and sweet potatoes. The negative impacts of oxalates include binding to calcium in the digestive tract and removing it from the body in bowel movements. Oxalates can also <a href="https://www.uofmhealth.org/health-library/aa166321" target="_blank" rel="noopener noreferrer">increase the risk of kidney stones</a> in some people.</p>Fitting Anti-Nutrients Into a Healthy Diet
<p>Overall, comparing the benefits to the drawbacks, anti-nutrient pros actually outweigh the cons. The healthy foods that contain them – mainly fruits, vegetables, whole grains and legumes – should be encouraged not avoided.</p><p>Anti-nutrients become a concern only if these foods are consumed in ultra-high amounts, <a href="https://www.ars.usda.gov/research/project/?accnNo=426312" target="_blank" rel="noopener noreferrer">which is very unlikely</a> for most adults and children in the U.S. Additionally, a large proportion of anti-nutrients are removed or lost from foods people eat <a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/" target="_blank" rel="noopener noreferrer">as they're processed and cooked</a>, especially if soaking, blanching, boiling or other high-heat processes are involved.</p><p>Vegetarians and vegans may be at higher risk of negative effects from anti-nutrients because their diet relies heavily on fruits, vegetables, whole grains and legumes. But these <a href="https://doi.org/10.1016/j.jand.2016.09.025" target="_blank" rel="noopener noreferrer">plant-based diets are still among the healthiest</a> and are associated with reduced risk of cardiovascular disease, obesity, diabetes and numerous types of cancers.</p><p>Vegetarians and vegans can take a few steps to help counteract anti-nutrients' effects on their absorption of particular nutrients:</p><ul><li>Pair high iron <a href="https://doi.org/10.1093/jn/130.5.1378S" target="_blank" rel="noopener noreferrer">and zinc</a> <a href="https://doi.org/10.1016/bs.afnr.2014.11.003" target="_blank" rel="noopener noreferrer">foods with</a> <a href="https://doi.org/10.1093/ajcn/59.5.1233S" target="_blank" rel="noopener noreferrer">foods high in vitamin C</a> (examples: meatballs with tomato sauce, tomato-based chili with beans).</li><li><a href="https://www.jblearning.com/catalog/productdetails/9780763779764?jblsearch" target="_blank" rel="noopener noreferrer">Soak legumes before cooking</a>.</li><li><a href="https://doi.org/10.1093/ajcn/70.3.543s" target="_blank" rel="noopener noreferrer">Time dairy intake</a> such that it is not always paired with high oxalate foods.</li><li>Purchase dairy products that are fortified with calcium.</li><li>Consider a multivitamin-mineral supplement with about 100% of the daily recommended dose of nutrients (check the nutrition facts panel) as nutrition insurance if you are worried, but be sure to talk to your doctor first.<em></em></li></ul><p><em><a href="https://theconversation.com/profiles/jill-joyce-1172925" target="_blank" rel="noopener noreferrer">Jill Joyce</a> is an assistant professor of Public Health Nutrition at Oklahoma State University.</em></p><p><em>Disclosure statement: Jill Joyce does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/anti-nutrients-theyre-part-of-a-normal-diet-and-not-as-scary-as-they-sound-149229" target="_blank" rel="noopener noreferrer">The Conversation</a>.</em></p>From Your Site Articles
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RyanJLane / E+ / Getty Images
Toxins enter the body through what we eat, drink, breathe in, and process in any way. Once inside, toxins overtax our immune system and detoxification system and leave us more vulnerable to illness — not ideal during cold and flu season, and especially not this year during a pandemic — and make us age a little faster, too.
<p>Fortunately, there are a lot of simple things you can do from the comfort of your own home to keep toxins out of your body, flush them out of your system faster, and boost your immunity all at the same time, says Dr. Bill Rawls, Medical Director of Vital Plan. He shares his top 10 strategies below.</p>
<p><em><a href="https://vitalplan.com/about" rel="noopener noreferrer" target="_blank">Dr. Rawls</a> is a licensed medical doctor in North Carolina and a leading expert in integrative health. He has extensive training in alternative therapies, and is the Medical Director of Vital Plan, a holistic health and herbal supplement company in Raleigh, NC.</em></p><p><em>Reposted with permission from <a href="https://vitalplan.com/blog/10-natural-ways-to-detox-boost-your-immunity-at-home" rel="noopener noreferrer" target="_blank">Vital Plan</a>. </em></p>
1. Source Your Food Wisely
<p>Try to stay away from packaged and processed foods that contain ingredients you can't pronounce, and instead reach for fresh food from natural sources. Aim to make vegetables more than 50% of your daily diet — their fiber is a great natural binder, and they're full of beneficial <a href="https://vitalplan.com/blog/the-case-of-the-missing-phytochemicals-and-how-to-get-them-back" target="_blank" rel="noopener noreferrer" style="">phytochemicals</a> — and minimize your red meat consumption.</p><p>Also, whenever practical, choose <a href="https://vitalplan.com/blog/how-to-eat-organic-without-spending-a-fortune" target="_blank" rel="noopener noreferrer">organic</a> over conventional products. That said, we know organic prices and accessibility can be an issue, so for help making strategic decisions, refer to the <a href="https://www.ewg.org/" target="_blank" rel="noopener noreferrer">Environmental Working Group</a> (EWG) "Dirty Dozen" and "Clean Fifteen" lists:</p><h3>The Dirty Dozen:</h3><ol><li>Strawberries</li><li>Spinach</li><li>Kale</li><li>Nectarines</li><li>Apples</li><li>Grapes</li><li>Peaches</li><li>Cherries</li><li>Pears</li><li>Tomatoes</li><li>Celery</li><li>Potatoes</li><li>Raisins*</li></ol><p><em>(*While raisins aren't technically a fresh food, the EWG found that they are "one of the dirtiest produce commodities on the market — and even some organic raisins are contaminated.")</em></p><h3>The Clean Fifteen</h3><ol><li>Avocado</li><li>Sweet corn</li><li>Pineapple</li><li>Onion</li><li>Papaya</li><li>Frozen sweet peas</li><li>Eggplant</li><li>Asparagus</li><li>Cauliflower</li><li>Cantaloupe</li><li>Broccoli</li><li>Mushrooms</li><li>Cabbage</li><li>Honeydew</li><li>Kiwi</li></ol>2. Consider Detoxifying and Immune-Boosting Herbs
<p>There are a number of herbs and natural ingredients that can help support detoxification and immune health. Here are the ones at the top of Dr. Rawls' list:</p><p><span></span><strong>Chlorella:</strong> This nutrient-rich freshwater algae binds to toxins so they can be eliminated from your body more efficiently. Chlorella works particularly well for withdrawing heavy metals. Pure chlorella can be purchased in the form of bulk powder, tablets, or capsules.</p><p><strong><a href="https://vitalplan.com/ingredients/milk-thistle" target="_blank">Milk Thistle</a>:</strong> It's been used for thousands of years to support a healthy liver, the primary organ responsible for detoxification.</p><p><strong>Dandelion:</strong> Known to help support liver function, research suggests <a href="https://vitalplan.com/ingredients/dandelion-extract" target="_blank">dandelion</a> helps promote the body's natural detoxification and elimination processes.</p><p><strong>Bitters:</strong> <a href="https://vitalplan.com/blog/the-impressive-health-benefits-of-bitter-foods" target="_blank">Bitter</a> flavors are important to digestion — they stimulate the release of the saliva, enzymes, and bile that help break down your food. Include bitter herbs and foods in each meal, or take a botanical extract that blends bitter herbs like dandelion root, burdock root, orange peel, and gentian root</p><p><strong>Reishi mushroom:</strong> An extensively studied adaptogenic mushroom, <a href="https://vitalplan.com/ingredients/reishi" target="_blank">reishi</a> has exceptional immunomodulating and antiviral properties. It helps normalize <a href="https://vitalplan.com/blog/are-you-inflammaging-how-to-stop-the-inflammation-that-speeds-up-aging" target="_blank">inflammatory</a> cytokines and promotes healthy immune response against threatening <a href="https://vitalplan.com/blog/the-immortal-life-of-your-microbiome" target="_blank" rel="noopener noreferrer">microbes</a>.</p><p><strong>Rhodiola:</strong> Another adaptogen, <a href="https://vitalplan.com/ingredients/rhodiola" target="_blank">rhodiola</a> improves stress tolerance by reducing fatigue, supporting energy levels, and improving tissue oxygenation.</p><p><span></span><strong><a href="https://vitalplan.com/ingredients/turmeric" target="_blank">Turmeric</a>:</strong> This popular spice is well loved for its anti-inflammatory and antioxidant properties.</p><p><strong>Shilajit:</strong> An herbo-mineral adaptogen, <a href="https://vitalplan.com/ingredients/shilajit" target="_blank">shilajit</a> has a long history of use in traditional Indian medicine for longevity and strength. It's also an immunomodulator with antioxidant, anti-inflammatory, and antiviral properties.</p><p><strong>Gotu Kola:</strong> Best known for improving memory and mood, <a href="https://vitalplan.com/ingredients/gotu-kola" target="_blank">gotu kola</a> is also great for promoting a normal response to inflammation, balancing stress hormones, and supporting circulation.</p>Shop Vital Plan Pure Chlorella
<a href="https://vitalplan.sjv.io/rA4MB" ><img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTQ1NDQ2OS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY3MTAwNTEwMX0.yI_i-pZySmK6Dq6VlwfJuBa60zHTY1va2FwBu1p2zak/img.jpg?width=1200&coordinates=0%2C0%2C0%2C0&height=1200" id="949ac" class="rm-shortcode" data-rm-shortcode-id="e235a717283ef3ed8db9d8ce65a9bbbb" data-rm-shortcode-name="rebelmouse-image" data-width="1200" data-height="1200" /></a><p><em><em>Vital Plan is a certified B Corporation — one of only eight supplement companies recognized for achieving the highest standards of social and environmental performance, accountability, and transparency. If you make a purchase using the link above, EcoWatch may earn a commission.</em></em></p>3. Filter Your Water
<p>Much of America's tap water has been shown to contain pollutants, so filtering what comes out of your kitchen sink is smart. To be sure you're using a filter that does the trick, keep these guidelines in mind:</p><ul><li>Look for a filter certified by NSF International or the Water Quality Association.</li><li>Choose one that removes the contaminants in your water (check your local drinking water quality report to see what's present).</li><li>Change your water filters on time.</li></ul>4. Choose Safe and Effective Cleaning Supplies
<p>When buying household cleaning products, don't bring home chemicals that could harm your health more than some of the microbes you're trying to get rid of. Fortunately, there are a number of products on the market that work safely; here are some ways to shop wisely:</p><ul><li>Look for the Green Seal, Ecologo, or Safer Choice (EPA) seals.</li><li>Opt for fragrance-free options.</li><li>Avoid triclosan and quaternary ammonium compounds or "quats." (One tactic is to choose products that don't advertise as "antibacterial.")</li><li>Consult the EWG's list of <a href="https://www.ewg.org/news-and-analysis/2020/03/16-effective-and-safe-products-guard-against-coronavirus" target="_blank" rel="noopener noreferrer">safe and effective products</a> for guarding against coronavirus.</li></ul>5. Opt for Non-Toxic Beauty and Personal Care Products
<p>There are a lot of claims made on beauty and self-care products these days, but words alone, like "natural," "organic," "non-toxic," "clean," "green," and "eco-friendly," don't mean a thing — they aren't backed by any sort of regulatory or certification processes. Instead, to find non-toxic products you trust, you have to do a little research.</p><p>Start by checking reputable ratings databases like <a href="https://www.ewg.org/skindeep/" target="_blank" rel="noopener noreferrer">Skin Deep</a> (EWG) and <a href="https://www.thinkdirtyapp.com/" target="_blank" rel="noopener noreferrer">Think Dirty</a>. Another good bet: Look for reliable third-party certifications on products labels, including:</p><ul><li>USDA Organic</li><li>EWG Verified</li><li>Made Safe</li><li>NSF/ANSI 305</li><li>Natural Products Association Certified</li><li>Whole Foods Market Premium Body Care</li></ul>6. Get Outside
<p>One more reason to <a href="https://vitalplan.com/blog/how-to-feel-great-and-boost-longevity-in-just-17-minutes-a-day" target="_blank" rel="noopener noreferrer" style="">get outdoors</a> beyond combatting cabin fever: The air in natural environments is generally much cleaner than indoor air. For one, outdoor air contains ⅔ less carbon dioxide, high levels of which negatively affect our productivity, <a href="https://vitalplan.com/blog/natural-sleep-aids" target="_blank" rel="noopener noreferrer" style="">sleep</a>, and more.</p><p>Forest air in particular contains phytoncides, organic compounds emitted by trees and plants that have been shown to boost our immune system function, plus plants in general help neutralize toxic substances in the air. Forests, open spaces, and open water are also rich in negative ions, which reduce inflammation.</p><p>So take your pick of natural environs, and get out there as often as possible — while still maintaining at least 6 feet of distance between yourself and others, of course.</p>7. Bring Nature Indoors
<p>Plants are natural air purifiers, so bringing some plants indoors can help clear the air in your home. Here's a list of the top 10 air-purifying plants to consider:</p><ul><li>Areca palm</li><li>Lady palm</li><li>Bamboo palm</li><li>Rubber plant</li><li>Dracaena</li><li>English ivy</li><li>Dwarf date palm</li><li>Ficus</li><li>Boston fern</li><li>Peace lily</li></ul>8. Drive Less, Move More
<p>Staying off the roads decreases air pollution, and the fact that many of us are driving less these days is noticeably improving air quality. If your commute is on hold, try to translate some of your usual travel time into getting more physical activity, or sneak in more movement between other normal routines.</p><p>Exercise improves circulation, oxygenates your tissues, and enhances the work of the lymphatic system through muscle contractions — all of which make it easier to move toxins out of your body.</p>9. Practice Forgiveness
<p>Through the practice of gratitude, we stay centered and in the present moment. This allows us to move through situations from our heart. Take time to forgive someone or yourself for things in the past. When we forgive, we expand and open up to endless possibilities.</p>10. Quit a Bad Habit
<p>Are you a smoker? Pack rat? Chronically sleep-deprived? In a bad relationship? Toxins come into our lives in many forms. Consider if you're participating in any unhealthy patterns or holding onto anything that no longer serves you, and then find a way to limit those things in your life.</p>From Your Site Articles
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Major carbon sinks, such as the Taiga in Russia, could start absorbing less carbon within a few decades. LightFieldStudios / Getty Images
Up until now, humans have had an invaluable ally in the climate crisis battle: Earth's plants.
<p>These steadfast photosynthesizers have absorbed about a third of human-released greenhouse gas emissions, but that could change. A study published in <a href="https://advances.sciencemag.org/content/7/3/eaay1052" rel="noopener noreferrer" target="_blank">Science Advances</a> on Wednesday warned that if emissions continue at current rates, then we are decades away from a tipping point where plants would become less effective at absorbing carbon.</p><p>"To date the world's ecosystems have been taking up some of the CO2 that goes into the atmosphere from <a href="https://www.ecowatch.com/tag/fossil-fuels" target="_self">fossil fuels</a>, and that's been buying us some time," Louis Schipper, study coauthor and University of Waikato professor, told the <a href="https://www.nzherald.co.nz/nz/earth-may-reach-temperature-tipping-point-within-decades/H57FIR3XNV2RK4JIFI2HWX6ULY/" rel="noopener noreferrer" target="_blank">New Zealand Herald</a>. "The data that we've got from this paper suggests that the amount that ecosystems are going to do that service for us is going to decrease. That buying of time is going to go away, and quite quickly."</p><p>Plants have been referred to as Earth's lungs for their ability to take in carbon dioxide and combine it with sunlight and water to make food for themselves and oxygen for us, <a href="https://www.stuff.co.nz/environment/climate-news/123931638/earths-lungs-could-start-deteriorating-in-as-little-as-two-decades" rel="noopener noreferrer" target="_blank">Stuff explained</a>. So far, as carbon dioxide levels have increased, so has plants' ability to absorb it. But scientists wondered if plants would continue their absorption rates as the planet warms.</p><p>"The Earth has a steadily growing fever, and much like the human body, we know every biological process has a range of temperatures at which it performs optimally, and ones above which function deteriorates," Katharyn Duffy, lead study author and Northern Arizona University (NAU) postdoctoral researcher, said in an <a href="http://news.nau.edu/duffy-tipping-point/#.YABdBuhKhPa" rel="noopener noreferrer" target="_blank">NAU press release</a>. "So, we wanted to ask, how much can plants withstand?"</p>
<p>To answer that question, Duffy teamed up with researchers at New Zealand's University of Waikato and the Woodwell Climate Research Center. The researchers examined data from measurement towers in every major biome. These towers, collectively known as FLUXNET, measure the carbon exchange of ecosystems, <a href="https://www.newscientist.com/article/2264787-tropical-rainforests-may-begin-pumping-out-carbon-dioxide-by-2050/" target="_blank">New Scientist reported</a>.</p><p>The researchers then analyzed that data using the MacroMolecular Rate Theory recently developed by Waikato professor Vic Arcus. This theory, based on thermodynamics, allowed researchers to determine how temperature change would impact photosynthesis in every major biome.</p><p>What the researchers found was alarming. After temperatures pass 64.4 degrees Fahrenheit, plants in most ecosystems photosynthesize less. For ones known as C4 plants (such as maize and sugarcane), the tipping point is higher, at 82.4 degrees Fahrenheit, NAU explained. In both cases, the process of respiration, by which plants release carbon dioxide back into the atmosphere, was not suppressed when the temperature threshold was reached. This means that many biomes could shift from being carbon sinks to carbon emitters.</p><p>Currently, less than 10 percent of Earth's biomes regularly experience temperatures past the photosynthesis tipping point, but if emissions continue at current rates, as many as half of them could hit that threshold by mid-century. This includes important carbon sinks like the<a href="https://www.ecowatch.com/tag/amazon-rainforest" target="_self"> Amazon rainforest</a> and the Taiga in Russia and Canada.</p>
<p>"All the plants on Earth are picking up about 30 percent of all the carbon that we emit and so if that no longer happens, that can create kind of a runaway climate change rate," Duffy explained to New Scientist. "It's this feedback loop where the plants are taking up less carbon, there's more carbon in the atmosphere, there's more warming, and so on, and so forth."</p><p>The results had a profound personal effect on some of the researchers.</p><p>Schipper told the New Zealand Herald that he remembered the moment when he saw Duffy's data and understood the implications.</p><p>"I just stared at the graph for, I don't know, 10 minutes, and just expletives run through your head," Schipper told the New Zealand Herald. "You hope that you're right, because you want to get your science right, but in some ways you hope that you're wrong."</p><p>For Arcus, the results were a call to action. He sold his car and bought an electric bike instead.</p><p>"We need to curb global warming to remain at or below the levels established in the Paris Climate Accord," Arcus told the New Zealand Herald.</p>
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