APPLE CIDER VINEGAR

The Power of Apple Cider Vinegar: Unveiling Benefits + Considerations.

Apple cider vinegar (ACV) has gained notoriety in recent years due to its potential health benefits. While it has been used for centuries in traditional medicine, current research is uncovering some diverse wellness properties.

I first learnt about taking ACV for digestion over a decade ago. Personally I quite enjoy the taste, even straight as a little ‘shot’ ~ however I have thinner enamel on my teeth and have been warned by several dentists against the potential erosion caused from acidic food and drinks. So if I add ACV into my daily drinks I am careful to also have water afterwards and to brush quickly (if possible).

Despite my great love of habit stacking ~ as a daily habit in the morning, consuming ACV hasn’t stuck with me or my routines. I much prefer consuming ACV at later times in the day with, or near, bigger meal times. In fact a study found that ACV close to a starchy meal is the most effective use of it as a digestive aid, and I have definitely found benefits from having ACV with, or even after a meal.

Some advantages of apple cider vinegar range from managing glucose spikes to enhancing digestion and overall well-being:

Managing Glucose Spikes: One of the most promising benefits of apple cider vinegar lies in its potential to help manage glucose levels. Research suggests that consuming ACV before meals reduces post-meal blood sugar spikes. Acetic acid, a key component of ACV, is believed to enhance insulin sensitivity, improving the body's ability to regulate glucose. Consuming ACV within 30mins of meals has also been found to heavily reduce spikes.
Digestive Support: The acetic acid in ACV may promote the production of digestive enzymes, aiding the breakdown of food and enhancing nutrient absorption; Resulting in improved digestion and reduced discomfort after meals. Some individuals find that consuming diluted ACV before or during meals helps alleviate symptoms such as bloating and indigestion.
Potential Weight Management: ACV has gained attention for its potential role in supporting weight management. Some studies suggest that acetic acid may increase feelings of fullness and reduce appetite, which could lead to reduced calorie intake. However, it is important to note that the research on ACV's direct impact on weight loss is limited.
Antimicrobial Properties: Apple cider vinegar exhibits antimicrobial properties, which may help inhibit the growth of certain bacteria and fungi. Applying diluted ACV topically can be used to treat conditions like acne, dandruff, and fungal infections. However, it's crucial to exercise caution when using ACV undiluted on the skin, as it can be harsh and may cause irritation. Best to dilute in a solution of 1/4 part ACV to 3/4 water. As an anti-dandruff treatment use the diluted solution as a rinse after shampoo and before conditioner, you can add to a spray bottle for ease of application

Before adding to you regime consider both the positive aspects and potential drawbacks before incorporating it into your daily or weekly habits:

Acidic Nature: Apple cider vinegar is highly acidic, and excessive consumption or undiluted use may erode tooth enamel and irritate the throat. It is a good idea to dilute ACV - also consider drinking it with a straw to minimise contact with teeth. A tablespoon a day is ample, be mindful to not increase dosage.
Digestive Sensitivity: While ACV aids digestion for many individuals, some people may experience digestive discomfort, including reflux symptoms or stomach upset. It is advisable to start with small amounts and monitor your body's response before increasing consumption, and cease using if needed.
Medication Interactions: If you take medications, especially those that lower blood sugar or potassium levels, consult your healthcare provider before regularly using ACV. It may interact with certain medications and have adverse effects.

Apple cider vinegar shows promising potential in various aspects of health, including managing glucose spikes, supporting digestion, and potentially aiding in weight management. However, aways dilute ACV properly, monitor your body's response, and consult a healthcare professional if you have any concerns or pre-existing conditions. With careful consideration, apple cider vinegar can be incorporated into a balanced and healthy lifestyle.

Below is a winter recipe thats perfect with brunch or mid-afternoon as the day is winding down, enjoy with your favourite sweet cake or muffin to lower the spike while indulging in a rare treat ;)
…

Warm ACV tonic

2-4 Serves

INGREDIENTS:

2 tablespoons ACV

1 lemon, juiced

2 cinnamon quills

1 teaspoon whole cloves

1 teaspoon star anise

2 cups (500ml) boiling water (90ºC is ideal)

Optional - honey to taste (alternatives include agave or maple syrup)

METHOD:

Add ACV, lemon juice, cinnamon, star anise and cloves to a tea pot or heat proof jug. Pour boiling water over to seep for 5mins. Once cool enough to drink option to add honey, (if you prefer not to heat up honey - substitute with agave or maple syrup).

Strain into heat proof glasses or mugs. add a cinnamon quill for decoration

Enjoy!

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