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If You Think Milk Thistle Is Just A Plant, You Don’t Know What You Are Missing Out!

If You Think Milk Thistle Is Just A Plant, You Don’t Know What You Are Missing Out!

It is most often seen in a form of a supplement or extract that you can take orally or in tea form, but milk thistle is actually a flowering herb that has been used for over 2000 years as a natural remedy for liver conditions. The health benefits of milk thistle were discovered in the ancient times and it was first used as a treatment for liver disorders by Europeans. It has anti-oxidant and anti-inflammatory properties and it can enable you to detoxify your body in a natural way.

Milk thistle can grow in parts of the world where the climate is warm, and it can be found in southern Europe, southern Russia, Asia Minor, North Africa, and in North and South America as well. Milk thistle is a herb that belongs to the daisy family and it has red to purple flowers and green leaves. When its leaves are crushed, a white milky fluid comes out, and that is how this plant got its name. Although it is a plant, we don’t consume it in such form, but it is rather turned into supplements.

What are the health benefits of milk thistle?

There are many health benefits of this supplement, and one of its widely know beneficial effects is related to treatment of various liver diseases. According to a research conducted by Department of Biochemistry at Amrita Institute of Medical Sciences[1], silymarin, a derivate of milk thistle, has a positive effect on reducing ethanol-induced oxidative stress in liver that can cause cell damage.

Milk thistle can also help in lowering high cholesterol, protecting against cancer, controlling diabetes, helping with intestinal issue and it is also very beneficial for the skin.

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1. Milk thistle protects your liver

Milk thistle provides many health benefits for your liver and there are various studies confirming its healing effects. According to a study by VA Pittsburgh Healthcare System[2], milk thistle can promote liver health in liver transplant patients.

Another study by University Magna Graecia in Italy[3] highlights that it can also be used to treat alcoholic liver disease as well as various toxin-induced diseases.

2. Milk thistle protects your heart too

By lowering high cholesterol and raising the levels of beneficial cholesterol, milk thistle can decrease the risk of atherosclerosis, a disease that causes your arteries to be blocked. In addition to that, a research conducted by China-Japan Research Institute of Medical and Pharmaceutical Sciences[4] discovered that the silibinin, found in milk thistle, has a protective effect against injuries to cardiac muscle cells.

3. Milk thistle helps in controlling blood sugar levels

Milk thistle is a herb rich in anti-oxidants, and thanks to their existence, this herb can help regulate blood sugar levels. A 4-month study[5] on 51 type II diabetic patients confirmed that these anti-oxidant properties had a beneficial effect on the glycemic profile of the patients.

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Another study conducted at Anti-Diabetes Centre in Italy[6] on patients with cirrhosis and type II diabetes who developed insulin resistance showed a significant improvement in insulin resistance due to 12-month therapy with milk thistle.

4. Milk thistle helps to prevent and treat cancer

There is evidence[7] that milk thistle can inhibit the growth of cancer cells in prostate, skin, breast and cervical cells. Furthermore, the combination of milk thistle and selenium has been proven to reduce markers that are associated with prostate cancer progression, as reported by the Department of Urology at University Hospital in the Czech Republic[8].

5. Milk thistle protects your brain

It has been found that milk thistle has neuroprotective properties and the evidence suggest that such properties may help prevent Alzheimer’s disease, as study conducted in Tokyo suggests[9].

6. Milk has anti-aging effects

This herb can also help in reducing aging effects visible on your skin. As this study[10] suggest, by taking milk thistle, you can reduce skin damage, dark spots, wrinkles, lines and discoloration.

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7. Milk thistle improves bone health

Milk thistle has beneficial effects on bone formation, and evidence suggests[11] it may help both build bone and prevent bone loss. It is also effective in preventing osteoporosis[12] due to estrogen deficiency, which would be of great benefit to postmenopausal women.

Are there any side effects when taking milk thistle?

There are no serious side effects that you should worry about. According to University of Maryland Medical Center[13], side effects are usually mild, and can include: stomach upset, diarrhea, and nausea and vomiting.

Yet, if combined with certain medications or other herbs, it can trigger some side effects, so you should always consult your doctor before taking it. During pregnancy and breast-feeding, it’s better to avoid consuming it and also if you are allergic to ragweed and related plants.

How should I consume milk thistle?

You can take milk thistle in the form of supplements, usually in form of tablets or capsules, or you can drink it in the form of tea. When buying supplements, you should always choose standardized and reliable products as they will give you more reliable dose of the product. When taking capsules or tablets drink them with a full glass of water and take them as indicated on the package, but the safest way is to always consult a healthcare professional.

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Some of the recommended supplement brands are Ultra Thistle, which can protect your liver, and protect you from inflammation and scarring; Clinical Liver Support, beneficial for those who want to protect themselves against possible future liver issues; Milk Thistle with Artichoke and Turmeric, for removing toxins from your system.

As milk thistle is available in tea form, if it suits your preferences, you can consume it in the form of a hot drink. You can make your own milk thistle tea, or buy from trusted brands, such as Alvita, Traditional Medicinals and Celebration Herbals.

How much should I take?

There is no standardized dosage yet, but the range for recommended dosage is between 280 to 800 milligrams of silymarin, which constitutes 70-80% milk thistle extract. Most often, recommendations suggest taking 100-200 milligrams per day with your meals.

Featured photo credit: https://pixabay.com/ via pixabay.com

Reference

[1] NCBI: Protective effects of silymarin, a milk thistle (Silybium marianum) derivative on ethanol-induced oxidative stress in liver.
[2] NCBI: Alternative therapy use in liver transplant recipients.
[3] NCBI: Milk thistle in liver diseases: past, present, future.
[4] NCBI: Protective effect of silibinin against isoproterenol-induced injury to cardiac myocytes and its mechanism
[5] NCBI: The efficacy of Silybum marianum (L.) Gaertn. (silymarin) in the treatment of type II diabetes: a randomized, double-blind, placebo-controlled, clinical trial.
[6] NCBI: Long-term (12 months) treatment with an anti-oxidant drug (silymarin) is effective on hyperinsulinemia, exogenous insulin need and malondialdehyde levels in cirrhotic diabetic patients.
[7] NCBI: Advances in the use of milk thistle (Silybum marianum).
[8] NCBI: The safety and efficacy of a silymarin and selenium combination in men after radical prostatectomy – a six month placebo-controlled double-blind clinical trial.
[9] NCBI: Silymarin attenuated the amyloid β plaque burden and improved behavioral abnormalities in an Alzheimer’s disease mouse model.)), as well as multiple sclerosis and age-related diseases((NCBI: Silymarin extends lifespan and reduces proteotoxicity in C. elegans Alzheimer’s model.
[10] NCBI: Silymarin, a Flavonoid from Milk Thistle (Silybum marianum L.), Inhibits UV-induced Oxidative Stress Through Targeting Infiltrating CD11b+ Cells in Mouse Skin
[11] NCBI: Milk thistle: a future potential anti-osteoporotic and fracture healing agent.
[12] NCBI: Antiosteoclastic activity of milk thistle extract after ovariectomy to suppress estrogen deficiency-induced osteoporosis.
[13] University of Maryland Medical Center: Milk thistle

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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