The Clann That Will Not Die
Remedies ~ Natural
PAIN RELIEF
Mild headaches: Tiger balm. Chinese ointment contains menthol and can ease pain when rubbed into neck or temples.
Arthritis pain: Turmeric, fish oil. All show promise in helping ease pain. Talk to your healthcare professional for dosage.
COLD CURES
Elderberry syrup: Research suggests it can fight the flu and may ease symptoms of cold.
Garlic: What you eat matters! Get plenty of raw or lightly cooked garlic, which contains antiviral compounds. Add thyme to soups and salad dressing.
COUGH
Eucalyptus oil in a pot of boiling water can help loosen phlegm. Just tent a towel over your head and breathe deeply.
Licorice root and marshmallow root can also help calm a cough - look for teas containing these herbs and sip throughout the day. For example, a tea called Organic Throat Coat combines several herbs.
CONSTIPATION
High fiber foods: Eat plenty of fruits, veggies, whole grains and beans. Sprinkle some ground flaxseed on cereal or in smoothies. Also, drink plenty of room-temperature water.
Triphala: Herbal supplement from the Ayurvedic tradition that can get things moving. Take supplement as noted on bottle.
ALLERGY
Quercetin: This flavonoid compound, found in apples and onions, can also help fight allergy symptoms. It's preventive, though, so allow 6-8 weeks to build it up in your system. Typical dose: 400 mg twice a day between meals.
Stinging nettle: In tincture, teas or freeze-dried capsules. Consume half teaspoon of tincture three times a day, a month before allergy season. Drink 2-3 cups of nettle tea, or follow directions on capsule bottle.
Some More
Here's the lowdown on how to treat five common ailments with natural approaches.
Pain Relief
For mild headaches, consider Tiger Balm, says Andrew Weil, M.D., author of the upcoming "Why Our Health Matters." This Chinese ointment contains menthol, which creates a warm, tingling feeling that eases pain when rubbed into your neck or temples.
Massaging a few drops of lavender essential oil onto your temples may also help for headaches triggered by stress, says herbalist Deb Soule, author of "A Woman's Book of Herbs." Indeed, past research has shown that lavender can promote relaxation. Or try plant remedies with a long history of traditional use and supporting scientific evidence: "Willow bark and meadowsweet both have anti-inflammatory properties that may help relieve headaches," Soule explains.
Take 1/2 to 1 teaspoon of tincture as needed at the first sign of symptoms. For arthritis pain, turn to turmeric, boswellia, or fish oil, which all show promise in recent research; talk to a health-care practitioner about the best form and dosage.
Cold Cures
Take a dropperful of echinacea tincture in water four times a day at the first sign of symptoms, until they subside. Some studies have shown it can shorten colds, though results are mixed. Soule has found that elderberry syrup, which research suggests can fight flu, may also ease symptoms of a common cold. Take according to directions until a few days after symptoms have disappeared.
Diet matters, too; eat plenty of raw or lightly cooked garlic, which contains antiviral compounds, and add thyme to soups or salad dressings. You also might try a neti pot, an Aladdin's lamp-shaped vessel that you fill with warm salt water and use to irrigate congested nasal passages.
Cough Control
When you find yourself hacking, try natural remedies first, says Weil. Loosen phlegm and make coughs more productive by adding crushed eucalyptus or sage leaves to a pot of boiling water, carefully tenting a towel over your head, and breathing in deeply. Certain herbs may also help calm a cough; Soule's favorites include mullein leaf, licorice root, and marshmallow root. Look for teas containing one or more of these herbs, and sip a few cups throughout the day.
Constipation Remedy
Stay regular with dietary adjustments: Eat plenty of high-fiber foods such as fruits and vegetables, whole grains, and beans, and sprinkle freshly ground flaxseed on cereal or in smoothies. Also, be sure to drink plenty of room-temperature water.
If you need a supplement, try triphala. This Ayurvedic remedy "helps move the bowels and can be taken every day," says Soule. Drink a 1/2 teaspoon of powder in a 1/4 cup of hot water. Psyllium, a fiber supplement derived from the husks of plant seeds, is another good choice, says Weil. Start with a rounded tablespoon of the powder stirred into a glass of water. Drink that and follow with another full glass of water.
Allergy Assistance
The steam inhalation described in Cough Control can also break up nasal congestion, says Weil, though it's not a core remedy for allergies. For seasonal allergies such as hay fever, he recommends the herb butterbur, shown to ease allergies without causing drowsiness. Look for brands guaranteed free of pyrrolizidine alkaloids, naturally occurring compounds that have been linked to liver damage. The herb, also indicated for migraine relief, is generally taken at meals in 50 to 100 mg dosages twice a day.
Quercetin, a flavonoid compound found in apples and onions, may also help fight allergy symptoms. Since quercetin is preventive, allow six to eight weeks for it to build up in your system. A typical dose is 400 mg twice a day between meals. Soule has also found tinctures, teas, or freeze-dried capsules of stinging nettles helpful. Take 1/2 teaspoon of tincture three times a day, starting a month before allergy season; two to three cups of nettle tea; or follow directions on the bottle for capsules.
Migraine Headaches
Therapy: Feverfew
Feverfew may be worth a try for many migraine sufferers, particularly those who have used prescription medications and have either not had success with them or not been able to tolerate the many side effects. Look for feverfew standardized to contain at least 0.2 percent parthenolide, the active component thought to be responsible for reducing migraines and their symptoms. (The potency of feverfew varies tremendously from product to product, depending on where the herb was grown.)
Evidence: Randomized controlled trials and case reports. Several studies comparing feverfew with placebo have shown benefit in reducing the number of migraines over time and the symptoms associated with each headache.
Alcoholism, Smoking, and Other Addictions
Therapy: Acupuncture
Acupuncture for addictions may be most effective when combined with behavioral modification and, at times, medication. Endorphins released during acupuncture treatments may help reduce cravings and withdrawal symptoms. Auricular (ear) acupuncture may be particularly useful for narcotics and cocaine addiction.
Evidence: Consensus statement. Two subsequent review articles, however, concluded that there was no difference between real and sham acupuncture, in which needles are applied randomly. My bottom line: Acupuncture seems effective, and it can't hurt.
Alzheimer's Disease
Therapy: Ginkgo biloba
Some experts feel that ginkgo is an excellent alternative to medication because it appears to have fewer side effects and costs less. While there are flaws to some of the research and not all trials have reached a positive conclusion, the evidence that ginkgo may improve thinking and memory in people with Alzheimer's has been highly promising.
Ginkgo is best if taken at the early stages of Alzheimer's. It may also be considered as a preventive measure if you have a family history of the disease. Ginkgo should not be used if you take a blood thinner (like warfarin) or a class of antidepressants called monoamine oxidase inhibitors (MAOIs).
Evidence: More than 40 randomized controlled trials -- even some comparing ginkgo with standard medications -- and several review articles.
Tension Headaches
Therapy: Acupuncture, chiropractic
There are many nonpharmaceutical options to lessen the frequency and severity of throbbing head pain, whether it starts in your temples or your neck. Acupuncture and chiropractic are my preferred treatments for prevention. An acupuncturist will test your energy, looking for imbalances, to determine the best course of action for your headaches. Chiropractic tends to work best if your headaches begin at the base of your skull, or the top of your neck, and travel forward to other parts of your head.
Evidence: Acupuncture -- Consensus statement, some randomized controlled trials (RCTs), some review articles, and empiric knowledge. Not all studies have shown positive results.
Chiropractic -- RCTs and review articles. Several studies have compared this technique with medications and found chiropractic more effective for prevention.
Eyes, ears, nose and throat
Macular Degeneration
Therapy: Antioxidants
Carotenoids and flavonoids can help prevent and treat macular degeneration. Lutein and zeaxanthin, both carotenoids, seem to be especially beneficial. For prevention, load up on orange and yellow squash, dark, leafy greens, and berries. For people who have macular degeneration, supplementing with mixed carotenoids (25,000 to 50,000 IU daily) and adding some extra lutein (5 mg daily) may help stop its progression. Vitamins C and E, zinc, and selenium can also help.
Evidence: Epidemiologic, randomized controlled trials (RCTs), and review articles. More RCTs investigating carotenoids and other antioxidant supplements for macular degeneration are currently under way; there are no definitive conclusions yet.
Ear Infections
Therapy: Homeopathy
Homeopathy can be an excellent treatment, particularly for children. Talk with your doctor about ways to care for ear infections without antibiotics, about when antibiotics are truly necessary (children under age 2, for instance, should generally use antibiotics), and about your desire to try homeopathy.
Evidence: Empiric knowledge and randomized controlled trials.
Cold Symptoms
Therapy: Zinc
Zinc lozenges or nasal gel (but not spray) have been shown to improve symptoms and reduce the length of time that a cold lingers. Evidence for vitamin C and echinacea is less convincing; surveys suggest, however, that many people experience better relief with these remedies than the science would lead you to believe.
Evidence: Randomized controlled trials, review articles, and surveys.
Sinusitis
Therapy: Acupuncture
Acupuncture works especially well for the headache often associated with sinusitis. Many acupuncturists will also use moxibustion, which involves burning a stick containing the herb mugwort and holding the heat from the smoldering flame over acupuncture points.
Evidence: Empiric knowledge. Surveys show that more people tend to try over-the-counter herbs (like stinging nettles) or chiropractic for ongoing sinus symptoms, but my patients seem to get the best results from acupuncture.
Asthma
Therapy: Omega-3 fatty acids
Early studies suggest that taking fish oil or alpha-linolenic acid may help ease asthma symptoms and improve lung function. I recommend dietary sources of omega-3s: eat fish, walnuts, and flaxseed while decreasing foods rich in omega-6s (e.g., meat, egg yolks, and certain oils) and trans-fatty acids. Use dietary measures as part of a comprehensive plan, including medication and breathing exercises.
Evidence: Epidemiologic, small randomized controlled trials, and review articles.
High Blood Pressure
Therapy: Meditation
Research shows that regular meditation practice can help lower blood pressure and keep it down. Biofeedback, qi gong, massage, and self-hypnosis have also been shown to help treat high blood pressure. Be sure to eat foods rich in calcium, magnesium, and potassium as well.
Evidence: Randomized controlled trials and meta-analyses. Many (but not all) studies have shown positive results.
High Cholesterol
Therapy: Soy, fiber
Both soy and soluble fiber are essential for lowering cholesterol. The American Heart Association recommends consuming at least 25 grams of soy protein per day (if you have a high risk of breast cancer, talk with your doctor first). Aim for at least 25-30 grams of fiber per day and eat plenty of fruits, vegetables, whole grains, and nuts.
Evidence: Review articles, meta-analyses, and national guidelines.
Liver Disease
Therapy: Milk thistle
Several studies suggest that taking milk thistle can stop or slow the progression of liver damage from chronic drinking. In patients with hepatitis C or the chronic active form of hepatitis B, the use of milk thistle to prevent progression of liver disease has not been proven.
If you are interested in trying milk thistle for hepatitis, talk with your hepatologist. Until more is known about interactions with the drugs used to treat hepatitis, some feel it is best to reserve use of milk thistle for those who either do not see improvement from the available prescription medications or who cannot tolerate the many side effects.
Evidence: Empiric evidence, animal studies, and review articles. Human studies have generally been too small to draw definitive conclusions. A national study under way should resolve outstanding questions.
Urinary Tract Infection
Therapy: Cranberries Several randomized controlled trials have confirmed this century-old remedy. Cranberry tablets appear to be more effective than cranberry juice. Excess cranberry may increase your risk of kidney stones; consult your doctor if you have a personal or family history of kidney stones.
Evidence: Randomized controlled trials and review articles.
Constipation
Therapy: Abdominal massage, biofeedback
Along with drinking plenty of water, exercising regularly, and eating a high-fiber diet, abdominal massage and biofeedback can help relieve constipation for both children and adults. Reflexology and acupuncture also have some convincing, albeit early, scientific evidence for effectiveness.
Evidence: Review articles and clinical trials; some trials have been randomized while others have not.
Diarrhea
Therapy: Homeopathy
Several studies have shown that homeopathy can shorten the duration of infectious diarrhea in children placed on an individualized remedy. In adults, and for other forms of diarrhea, there is a lot of empiric evidence but few studies. Speak with your doctor and find a reputable homeopath if you have ongoing or periodic diarrhea.
Additionally, there is preliminary scientific evidence for probiotics and herbs: Lactobacillus, especially for antibiotic-related diarrhea; berberine extract for infectious diarrhea (if your doctor also prescribes antibiotics, be sure to take both); and Boswellia serrata, an Ayurvedic remedy, for chronic colitis.
Evidence: Randomized controlled trials in children and one meta-analysis looking at the value of the data from three trials; the sample size from each study to date has been small.
Irritable Bowel Syndrome
Therapy: Relaxation techniques
Ongoing practice of a relaxation technique of your choice, such as meditation or hypnotherapy, is key for continued regulation of bowel habits and reduction of pain. If you choose hypnotherapy, it is important to see a qualified hypnotherapist who teaches you self-hypnosis methods. No time or too costly to see a hypnotherapist? Try an audiotape to learn self-hypnosis.
It is very important to include fiber in your diet. And try peppermint-oil capsules for symptom relief. (Be sure to buy the enteric-coated version; uncoated peppermint oil is likely to give you heartburn and indigestion in exchange for easing your IBS symptoms.)
Evidence: Randomized controlled trials.
Lower Back Pain
Therapy: Chiropractic
Some reviews suggest that chiropractic offers only marginally better treatment for low back pain over conventional medical care, educational materials, or time and patience. However, when surveyed, people who see chiropractors are much more satisfied with their care, especially with the end result. Greater satisfaction with care can translate into motivation to take the necessary steps to keep your back in shape.
Evidence: Review articles, randomized controlled trials, and empiric knowledge.
Osteoarthritis
Therapy: Glucosamine and chondroitin, tai chi
Although it may take several months for pain relief to begin, glucosamine tends to have three advantages over conventional nonsteroidal anti-inflammatory drugs: longer-lasting pain control, fewer side effects, and improved range of motion.
Chondroitin is another option, though the evidence is weaker. Taking the two supplements together seems to add ittle benefit. For diabetics, however, chondroitin is a better choice; glucosamine may interfere with the way your body uses insulin. If you have asthma, talk to your doctor before using either one. Tai chi can help strength, flexibility, and balance and diminish the chances of falling.
Evidence: Glucosamine and chondroitin: Meta-analyses, review articles, and randomized controlled trials. Evidence is positive, though individual trials have been fairly small. A large study is currently under way looking at both supplements; results are due out in 2005. Tai chi: Empiric knowledge and randomized controlled trials.
Fibromyalgia
Therapy: Massage
Massage reduces overall muscle tension, helping you feel and sleep better. You will likely still need some combination of medication, physical therapy, heat therapy, acupuncture, magnesium, biofeedback, and practices for relaxation such as yoga or meditation.
Evidence: Randomized controlled trials and empiric knowledge.
Psoriasis and Eczema
Therapy: Essential fatty acids
Those with eczema tend to have high levels of an omega-6 fatty acid called linoleic acid, which promotes inflammation. One theory suggests that???s because they lack the ability to convert linoleic acid to a useful omega-6 essential fatty acid called gamma-linolenic acid, or GLA. Borage, black currant, or evening primrose oils can provide GLA directly. For psoriasis, fish-oil supplements may prove beneficial. Try foods high in omega-3 fatty acids, e.g., fatty fish, walnuts, and flaxseed.
Evidence: Randomized controlled trials and review articles.
Text by Jacqueline A. Hart, M.D.
Blemishes, Rashes, and Burns:Turmeric
Turmeric's many healing properties make it effective for a wide range of skin conditions. "It's antibacterial, antifungal, antiviral, and antitumoral," explains Hansen. Use it topically to bring pimples to a head quickly and soothe acne, scrapes, and sunburns. (In India, they even sell Band-Aids infused with the spice.) It stains, so be sure to wash your hands after use.
Try It
Add several drops of water or aloe-vera juice (available at health-food stores) to 1/2 teaspoon of powdered turmeric to make a thin paste. With your fingers, spread the mixture on blemishes, sunburns, or acne. Leave on for up to an hour, then rinse.
Sore Throat: Honey, Lemon & Cayenne
When you're having trouble swallowing, honey, lemon, and cayenne pepper can bring soothing relief, says Elson Haas, M.D., integrative medicine pioneer and author of the Staying Healthy book series. The lemon contracts inflamed tissues and provides vitamin C, the honey soothes and disinfects, and the cayenne stimulates circulation and encourages healing.
Try It
Fill a tablespoon halfway with honey, and then squeeze a lemon to fill the spoon with juice. Sprinkle on 1/8 to 1/4 teaspoon of cayenne pepper, put the spoon in your mouth, and suck on it slowly. Repeat as needed.
Toothache: Clove
If the dentist isn't close at hand, seek relief in the spice cabinet. "Clove will immediately numb the gum," says Gladstar. "It will also fight whatever infection might be brewing underneath."
Try It
Add a few drops of water to 1/8 teaspoon ground cloves to make a thick paste. Pack on the sore gum for 5 to 10 minutes, then spit out. Repeat as needed. Be careful not to rub your eyes after applying. Not for use on babies and toddlers (unless it's very diluted).
PMS Bloating: Sage
If you tend to gain a pants size during your monthly cycle, banish the bloat with homemade sage tea.
"Common kitchen sage has drying properties that make it a terrific mild diuretic with no known side effects," says Phyllis D. Light, director of herbal studies at Clayton College of Natural Health. "It draws excess water out of the body gently." As a bonus, sage tea is also an effective remedy for PMS-related moodiness, she adds. "In folk wisdom, sage is said to lighten the spirit."
Try It
Boil 1/3 teaspoon of dried or fresh sage in a cup of water and strain; drink three or four times a day when you're bloated.
UTIs: Cranberry
Many folk remedies exist outside the realm of science; they've just always worked. But certain remedies have the additional backing of research. Cranberry juice has emerged in multiple clinical trials as an effective treatment for urinary tract infections (UTIs).
"Many believe it's more effective than antibiotics," says acupuncturist Janet Zand, author of "Smart Medicine for Healthier Living." Be sure to choose a natural product without added sugars, which can encourage the growth of bacteria.
Try It
Drink a cup of 100 percent cranberry juice (or 1 tablespoon of concentrate dissolved in a cup of water) at the first sign of infection; repeat three or more times daily until symptoms abate. If you don't see an improvement after 48 hours, see your doctor.
Sprains and Strains: Lettuce
That Caesar salad you're eating may be more than a tasty lunch. Lettuce's anti-inflammatory effects make it a good topical remedy for simple sprains and strains, says Brigitte Mars, author of "The Desktop Guide to Herbal Medicine." You might want to nibble a few leaves, too: "Lettuce is rich in lactucin, a calming alkaloid," says Mars. "It has sedative properties."
Try It
Chop up a few cold lettuce leaves, apply to the sprained area, and wrap loosely in an elastic bandage. Change the poultice when it grows hot.
Indigestion: Ginger & Salt
In the Ayurvedic view, indigestion often stems from weak "digestive fire," known as agni. Stoke yours -- and prevent indigestion -- by taking ginger and salt before a meal.
Try It
Grate an inch of peeled, fresh ginger. Take a pinch or two and mix with a pinch or two of sea salt to make a paste. Chew on the mixture for a minute or two, then swallow. Wash it down with warm water and enjoy your meal. "You'll need to eat within 10 or 15 minutes," says Hansen, "or you might experience a burning sensation."
First Published: October 2008
Headache: Peppermint
Peppermint extract or oil, used commonly in baking, doubles as a reliable headache cure -- one backed by several small clinical trials and lots of anecdotal evidence.
"I teach my medical students how to use peppermint oil in a simple cold compress," says Low Dog. "Without fail, they end up telling me it's one of the most amazing things they've learned."
Try It
Fill a small bowl with ice water and add 5 to 7 drops of peppermint oil. Dip a washcloth into the bowl, wring it out, and apply the compress to your forehead for 10 to 15 minutes. Alternatively, add several drops of the oil to a washcloth, throw it into the corner of a shower, and climb into the minty steam.
Diarrhea: Rice Water
If you're suffering from a stomach virus -- or perhaps a bout of food poisoning -- turn to the remedy Bangladeshis have used for millennia: rice water. The proteins in the rice can help stabilize the bowel during or after an illness, says Nancy Welliver, N.D., chair of Bastyr University's Botanical Medicine program. "It's a deeply hydrating, soothing, and surprisingly tasty alternative to anything pink and bottled."
Try It
Cook a pot of rice using at least twice as much water as you usually would (try a 1:4 ratio). Strain the rice, and reserve the grains for another use. Drink the leftover rice water hot or cold.
Bug Bites: Banana
Close encounters of the buzzing kind are inevitable when you spend time outdoors. But you'll find quick relief in the fruit bowl. With its high antioxidant content, "banana peel can calm inflamed bug bites, especially itchy mosquito bites," says David Grotto, R.D., author of 101 Foods That Could Save Your Life.
Keep bananas around on the deck, on the porch, or by the pool, he advises.
Try It
Apply the banana peel, fruit-side down, directly on the bite and hold it there until the itching or burning subsides. Enjoy the fruit as a healthy snack.
First Published: October 2008
IBS: Asparagus
The Greeks and Romans used asparagus for toothaches and bee stings. But it might work best for symptoms of irritable bowel syndrome (IBS).
"It's a prebiotic," explains Grotto, "which means it helps to populate the intestinal tract with friendly bacteria, which will in turn help balance IBS symptoms." This remedy takes a little time to work, Grotto notes. Look for relief within three to five days.
Try It
Eat several spears of lightly steamed or grilled asparagus twice a day.
Hot Flashes: Soy Sauce
Women who suffer from the symptoms of menopause, especially hot flashes and night sweats, may benefit from eating a little soy every day, says Low Dog. You may want to skip the tofu and use soy sauce instead.
"Only about a third of women in the West are able to convert compounds in soy to their most active form," she says. "But if you get your soy in fermented form, such as in soy sauce or miso, the conversion has been done for you. The estrogenlike compounds are readily available."
Try It
Season your supper with low-sodium soy sauce instead of salt, or have a cup of simple miso soup: Dissolve 1 tablespoon of miso paste in hot water, and drink.
Fever: Vinegar
Another remedy with dozens of uses, apple-cider vinegar can help break a fever. "You add it to water and bathe the arms and legs. Since it's acidic, it speeds heat loss as it evaporates off the skin," explains Suzanne Catty, author of the forthcoming "Holistic Healer's Handbook." "It's what my mother used on me, and my grandmother used on her."
Try It
Combine 1 cup of apple-cider vinegar with 2 cups of water in a bowl. Dip a washcloth into the mixture, wring it out, and apply to exposed arms, legs, and torso.
Nausea: Ginger
Ginger is a near-universal remedy for nausea. But as with so much else in life, it goes down easier with a spoonful of sugar-in the form of a syrup. "Sugar draws out ginger's intracellular fluid," says Welliver, "so you end up with a healing remedy that tastes good."
Try It
Scrub a large, fresh piece of ginger and cut into thin slices. Sprinkle a little sugar (enough to coat) into the bottom of a quart jar, then create a layer of ginger slices. Alternate layers until the jar is nearly full. The syrup will appear in about 24 hours. Strain into a small jar, and refrigerate for up to three weeks. Take a tablespoon at the first sign of nausea.
Earache: Onions & Garlic
Rich in sulfur compounds, onion fights ear infections when used topically, says Gladstar. "It works wonders, especially when there's associated congestion from a cold."
If the pain lingers, add a few drops of garlic oil. But "make sure the oil is tepid, no hotter," says Gladstar. "You don't want to deep fry the inner ear."
Try It
Saute an onion in a tiny bit of water until translucent, and load the mixture into an old, clean sock or flannel cloth. While the onion is still warm, put the sock over the ear and hold it in place. If the ache is deep, treat both ears even if only one hurts.
To make garlic-infused oil, add three or four crushed cloves of garlic to 1/4 cup olive oil and warm them gently in a saucepan for 20 minutes. Strain and cool. Using a dropper, add a few drops of warm oil into the ear canal every four hours until the infection clears.
Stuffy Head: Salsa
When cold season hits, keep spicy salsa on hand, says Low Dog. "I'm from New Mexico, where locals often use hot chili peppers to break up a cold or stuffy sinus," she says.
They thin the mucus in the nasal passages so that it's easier to expel, and "they do the same thing in the lungs -- making it easier to expectorate," she adds. Plus, they're one of the top sources of vitamin C.
Try It Don't fret about getting the perfect dose, says Low Dog. Just pick up a jar of spicy salsa -- with hot, spicy chilies like jalapenos, serranos, or habaneros -- and snack until your sniffles subside.
Flatulence: Chai
Cinnamon, nutmeg, cloves, ginger, and allspice are the best remedies for flatulence, says Light. "That's why we traditionally add these spices to beans and apple pie, foods your body might otherwise have trouble breaking down." Take these spices individually -- a little cinnamon on toast or ginger tea after a meal -- or get them all in a cup of homemade chai. "You already have all these spices in your cabinet," says Light. "Why not use them to create a tasty digestive formula?"
Try It
Add 1/3 teaspoon each of ground cinnamon, nutmeg, cloves, allspice, and ginger to 8 ounces of hot water and steep for several minutes. Strain, sweeten with a bit of raw sugar or honey, and enjoy before or after a meal.
First Published: October 2008
Constipation: Pesto
For relief of occasional constipation, look no further than your favorite pasta topper. "Basil is fantastic for constipation," says Catty. As she explains it, this common culinary herb helps de-stress the body, while the flavor helps digestion. "I tell my clients to eat pesto at night," says Catty, "and they call the next morning to say 'right on!' "
Try It
Make your own by adding a packed cup of fresh basil leaves to a food processor along with a clove of garlic, a pinch of salt, and 2 tablespoons of pine nuts (skip the Parmesan cheese when making pesto for this use). Turn the processor on and drizzle in olive oil until you achieve the desired consistency. Eat three spoonfuls whenever you're in need of relief.
Insomnia: Sesame Oil & Milk
To treat insomnia at home, start with the obvious: Instead of working or watching the news before bed, says Hansen, write in a journal "or make a to-do list so those worries don't distract your mind."
While you're decompressing, indulge in one of her favorite sleep solutions: "If you fall asleep easily but don't stay asleep, a sesame oil foot massage will ground and calm you," she says. If your problem is falling asleep, "warm milk works wonders," she says.
Try It
For the massage, gently rub cold-pressed sesame oil into the soles of your feet for five minutes; begin with the toes and work toward your heel in circular motions. To make a relaxing nightcap, add 8 ounces of milk to a saucepan with a pinch of cinnamon and nutmeg and warm gently (don't bring to a boil). Remove from heat and sweeten with a little honey or maple syrup.
Skin Infections: Honey
Raw honey has dozens of uses, healing infections from scrapes and sores among them, says Catty. "The osmotic action promotes granulation of the tissue and draws infection out of the body." Manuka honey, available at natural-foods stores, can even be used for uncomplicated skin infections from methicillin-resistant Staphylococcus aureus (MRSA), adds Low Dog. "I'd encourage everyone to keep a jar on hand."
Try It
Spread a thick layer over infected skin and cover with a secure bandage or plastic wrap. Leave in place for 24 hours, if possible. "Even if it looks yucky," says Catty, "it's healing underneath." Repeat as necessary. Seek medical care for serious, worsening, or ongoing infections.
Colds: Garlic
Raw garlic's strong antimicrobial properties make it effective for fending off and treating the common cold. It works best as an early intervention, notes Haas. His favorite method -- chewing raw cloves with added honey -- is the most pungent, but not the only way to get it down.
Try It
Peel one or two garlic cloves, dip in honey, and chew. Or simply mince a few cloves, add warm water and a little honey, stir, and swallow without chewing; the garlic still does its magic. Repeat every two to three hours from the first sign of sickness.
Fatigue: Blackstrap Molasses
Ongoing fatigue can have many causes, so it needs a physician's diagnosis and care. But for women suffering from run-of-the-mill, postmenstrual fatigue, blackstrap molasses -- a good source of iron, calcium, and other minerals -- can work wonders, says Zand.
"It's a pick-me-up from the pioneer days, and a great restorative remedy for women suffering from what used to be known as 'tired blood.' "
Try It
Dissolve 1 to 2 teaspoons of blackstrap molasses in 1/2 cup of warm water or milk, such as almond, rice, or soy, and drink daily.
Sinusitis: Oregano, Thyme & Rosemary
Steam is the best way to deliver the healing power of herbs to congested sinuses, says Welliver. "Oregano and rosemary have antiviral, antifungal, and antimicrobial properties," she explains. "Plus, they're bronchodilators, so they help you breathe."
Use the herbs separately or together, or up the healing ante by boiling up a pot of standard-issue Italian seasoning.
Try It
Add 3 tablespoons of Italian seasoning (or the dried herbs of your choice) to a large pot and bring to a boil. Remove from heat and transfer the pot to a table. Cover your head with a towel to create a steam tent; inhale for 10 to 20 minutes, or until the steam dissipates.
Sadness: Cinnamon
While clinical depression needs medical attention, a simpler solution can help the everyday blues. "Cinnamon puts sweetness back into your life," says Catty. "It's safe, it contains no sugar, and clinical research has shown it even helps stabilize blood sugar levels." Take some whenever you're feeling out of sorts. Going through an especially rough patch? "Lots of cinnamon," says Catty.
Try It
Pour 1 cup of boiling water over a stick of cinnamon and steep for 10 minutes. Drink, and smile.
Cough: Mustard
For a dry cough, ground mustard helps loosen congestion and reduce inflammation. A topical pack is effective, but be sure to check it every three to five minutes. "Mustard can irritate or even burn the skin," says Welliver.
Try It
Combine 1 to 2 tablespoons of ground mustard with 1 cup of flour. Add warm water to make a thick paste. Spread over a piece of muslin or an old T-shirt. Apply olive oil to the chest to protect the skin, then place the mustard pack cloth-side down. Put a towel or cloth over that and lay a hot-water bottle filled with warm water on top, if desired. Recline and relax for about 20 minutes.
First Published: October 2008
NATURAL HOME CLEANERS
What You'll Need
Baking soda (aka sodium bicarbonate) A deodorizer and gentle scrub; softens hard water, removes acidic stains, and polishes shiny surfaces like stainless steel without scratching.
Distilled white vinegar A deodorizer, disinfectant, mild acid, and preserv??ative; breaks up dirt, grease, mineral deposits, mold, and soap scum. Essential oils Aromatic plant oils; some, including eucalyptus, lavender, and tea tree, are natural disinfectants
and antifungals. Pure essential oils can irritate eyes and skin upon contact, so handle carefully. Pregnant women should consult a health-care practitioner before using. Available from mountainroseherbs.com and natural foods stores.
Lemon A deodorizer, stain remover, and grease cutter; acts as a mild bleach when exposed to sunlight.
Olive oil A natural oil that helps to nourish and polish wood.
Plant-based liquid soap Gentle soap made with oils such as olive ("Castile soap"), palm, and coconut, rather than petroleum derivatives or animal fat. Available from natural foods stores and drbronner.com.
All-Purpose Scrub
1/2 cup baking soda
Plant-based liquid soap
1/2 of a lemon
Pour baking soda into a bowl. Add just enough liquid soap to make a creamy paste. Spread mixture on the flat side of lemon and scrub. The lemon acts as a sponge and leaves a natural citrus scent. Use a damp rag or sponge to wipe away any residue. You'll find the paste will stay moist for a few hours.
Helpful Hint To save leftover scrub, add in a few drops of vegetable glycerin (a thick, clear syrup derived from plant oils, available from mountainroseherbs.com) and seal in a glass jar.
Window Cleaner
1/2 teaspoon Castile or plant-based liquid soap
3 tablespoons distilled white vinegar
2 cups water
Pour all ingredients into a spray bottle and shake. Spray onto window and wipe clean with newspaper or a 100 percent cotton cloth.
Helpful Hint The liquid soap included in this recipe helps remove any streak-causing wax left on the window from commercial cleaners used in the past. You can eliminate the soap after a few washings. Safety note: Always be careful to label containers of homemade cleaners intended for storage and keep them well out of the reach of children.
Floor Cleaner
1/8 cup plant-based liquid soap
1/8 cup distilled white vinegar
1 gallon water
10 drops essential oil (scent of your choice)
Mix all ingredients in a bucket and mop as usual.
Helpful Hint For ceramic and stone floors, eliminate soap (which leaves a film) and use 1/4 cup of vinegar with 1 gallon of water. Don't use water on unsealed wood floors. Instead, combine 2 cups of vinegar with 1 tablespoon of olive or jojoba oil in a bucket. Spread a thin coat over the floor with a mop or soft cloth. Let it soak in for 20 minutes; dry mop to absorb excess liquid. Open windows to air out the vinegar smell.
Mold + Mildew Spray
2 cups distilled white vinegar
Pour vinegar into a spray bottle and spray on infected area. The smell will dissipate in a few hours (open a window to speed up the process).
Helpful Hint For areas with persistent mold problems, use tea tree oil instead of vinegar, combining 2 drops of tea tree oil with 1 cup of water in a spray bottle. A natural antiseptic and fungicide, tea tree oil costs more than vinegar but will kill most types of mold and help prevent new growth. kristen pakonis is a freelance writer with a master's degree in environmental education. She lives in San Francisco.
AGEING SKIN
The Decade: 50s and beyond
The Skin You're In
You'll notice even more of a change in your skin tone after menopause, says Lucchina. "It has even less elasticity," she explains. When you toss in cumulative sun damage, texture and color issues suddenly become more apparent. You'll also see more significant lines around the eyes, mouth, and across the forehead.
Essential Steps:
+ Watch for signs of skin cancer, says Welch. Enlarged moles, dry spots that don't go away, and pimples that bleed and don't heal should be examined.
+ To prevent moisture loss, use a creamy cleanser, an alcohol-free toner, and a rich hydrator every morning and night.
+ Cell turnover slows in your fifties, so consider switching to an abrasive exfoliant like ground almonds or apricot seeds.
Thinking Ahead
It's never too late to prevent skin damage from occurring in the future, emphasizes Schultz. "It's terrible to think people are writing their skin off," he says. "Your skin is still constantly renewing itself and can actually be very forgiving. It just needs help to improve." You'll be surprised at the difference proper moisturization and exfoliation can make.
Try This
Age spots indicate an accumulation of free radicals, Petty explains. Prevent further damage by getting enough vitamin C, vitamin E, coenzyme Q10, and selenium -- all potent antioxidants. Petty also suggests drinking milk-thistle tea to support the liver and aid in the elimination of toxins.
Brown Spots
Why They Happen
The top layer of skin cells becomes sticky from long-term sun exposure.
As a result, "the cells start to stack up on each other instead of exfoliating normally," says David Bank, M.D., a dermatologist in Mount Kisco, New York. "And because they contain pigment, the color darkens as more layers are added."
Natural Fix
Kojic and azelaic acids are the best natural go-to lighteners. Kojic acid, derived from a mushroom, figures in over-the-counter lighteners and in-office peels because it blocks melanin production.
Although it's relatively new on the U.S. beauty scene, kojic acid has been a centuries-old favorite in Japan among women who prize porcelain skin. Dermatologists also use azelaic acid, derived from wheat, barley, or rye, at prescription-strength potency to perform skin-lightening peels.
Many pros abandoned the old standby, the antioxidant hydroquinone, on the grounds of harshness (the EU forbids its use in skin lighteners). And holistic-leaning dermatologists, such as New York City-based Kathleen Davis, M.D., point out that the ingredient isn't usually natural -- while some equally effective counterparts are.
Try Ole Henriksen Sheer Transformation Oil-Free Perfecting Creme on face and hands or Peter Thomas Roth Power Rescue Facial Firming Lift formula.
Prevention
As for preventing future spots, first protect your skin, particularly your face, hands, and arms, because you
expose them to sunlight more frequently. And forget the SPF 15; proceed directly to 30, many dermatologists' new recommended minimum for daily use.
Make sure your product of choice offers broad-spectrum (UVA and UVB) protection; try Korres SPF 30 Watermelon sunscreen for face and body.
To offset the accumulation of dead skin cells that can still occur no matter how well you protect your skin, use a gentle, natural exfoliant a couple of times a week, suggests Jenny Farrand, director of the new holistic Linden Spa at the Inn at Perry Cabin, in St. Michael's, Maryland.
"Products containing alpha- and beta-hydroxy acids from fruit make good choices," she says. They don't block melanin production as kojic acid does, but they do destroy the bonds that hold cells together. Try Juice Beauty Green Apple Peel to shed that top layer of dead cells.
Lip Furrows
Why They Happen
Smoking ranks as a top cause of those vertical, lipstick-loving lines, and we'll assume that if you ever did light up, you've quit. (Right?)
Habitual lip pursing, regular straw sipping, and chugging from small-mouthed bottles can also cause lines. And even if you don't use straws or smoke, wrinkles around our mouths seem more prominent because lips lose plumpness as we age.
Natural Fix
Ease up on the straw habit, drink from wider-mouthed glasses, and try to be mindful of unconsciously pursing your lips.
You may not be able to reverse your skin's collagen loss, but Davis says you can prevent future damage by using antioxidant creams with vitamin C or, even better, coffeeberry, the fruit of the coffee bush that contains the bean. "It has very powerful antioxidants that prevent cell damage," explains Davis. Try RevaleSkin's Day Cream with coffee seed extract. "Apply it under moisturizer or instead of moisturizer," she suggests.
In the short term, plump lips with a rich, natural lubricant: Masters favors the beeswax, shea butter, and olive oil present in his own brand's Lip Calm, a chemical-free favorite.
Mild headaches: Tiger balm. Chinese ointment contains menthol and can ease pain when rubbed into neck or temples.
Arthritis pain: Turmeric, fish oil. All show promise in helping ease pain. Talk to your healthcare professional for dosage.
COLD CURES
Elderberry syrup: Research suggests it can fight the flu and may ease symptoms of cold.
Garlic: What you eat matters! Get plenty of raw or lightly cooked garlic, which contains antiviral compounds. Add thyme to soups and salad dressing.
COUGH
Eucalyptus oil in a pot of boiling water can help loosen phlegm. Just tent a towel over your head and breathe deeply.
Licorice root and marshmallow root can also help calm a cough - look for teas containing these herbs and sip throughout the day. For example, a tea called Organic Throat Coat combines several herbs.
CONSTIPATION
High fiber foods: Eat plenty of fruits, veggies, whole grains and beans. Sprinkle some ground flaxseed on cereal or in smoothies. Also, drink plenty of room-temperature water.
Triphala: Herbal supplement from the Ayurvedic tradition that can get things moving. Take supplement as noted on bottle.
ALLERGY
Quercetin: This flavonoid compound, found in apples and onions, can also help fight allergy symptoms. It's preventive, though, so allow 6-8 weeks to build it up in your system. Typical dose: 400 mg twice a day between meals.
Stinging nettle: In tincture, teas or freeze-dried capsules. Consume half teaspoon of tincture three times a day, a month before allergy season. Drink 2-3 cups of nettle tea, or follow directions on capsule bottle.
Some More
Here's the lowdown on how to treat five common ailments with natural approaches.
Pain Relief
For mild headaches, consider Tiger Balm, says Andrew Weil, M.D., author of the upcoming "Why Our Health Matters." This Chinese ointment contains menthol, which creates a warm, tingling feeling that eases pain when rubbed into your neck or temples.
Massaging a few drops of lavender essential oil onto your temples may also help for headaches triggered by stress, says herbalist Deb Soule, author of "A Woman's Book of Herbs." Indeed, past research has shown that lavender can promote relaxation. Or try plant remedies with a long history of traditional use and supporting scientific evidence: "Willow bark and meadowsweet both have anti-inflammatory properties that may help relieve headaches," Soule explains.
Take 1/2 to 1 teaspoon of tincture as needed at the first sign of symptoms. For arthritis pain, turn to turmeric, boswellia, or fish oil, which all show promise in recent research; talk to a health-care practitioner about the best form and dosage.
Cold Cures
Take a dropperful of echinacea tincture in water four times a day at the first sign of symptoms, until they subside. Some studies have shown it can shorten colds, though results are mixed. Soule has found that elderberry syrup, which research suggests can fight flu, may also ease symptoms of a common cold. Take according to directions until a few days after symptoms have disappeared.
Diet matters, too; eat plenty of raw or lightly cooked garlic, which contains antiviral compounds, and add thyme to soups or salad dressings. You also might try a neti pot, an Aladdin's lamp-shaped vessel that you fill with warm salt water and use to irrigate congested nasal passages.
Cough Control
When you find yourself hacking, try natural remedies first, says Weil. Loosen phlegm and make coughs more productive by adding crushed eucalyptus or sage leaves to a pot of boiling water, carefully tenting a towel over your head, and breathing in deeply. Certain herbs may also help calm a cough; Soule's favorites include mullein leaf, licorice root, and marshmallow root. Look for teas containing one or more of these herbs, and sip a few cups throughout the day.
Constipation Remedy
Stay regular with dietary adjustments: Eat plenty of high-fiber foods such as fruits and vegetables, whole grains, and beans, and sprinkle freshly ground flaxseed on cereal or in smoothies. Also, be sure to drink plenty of room-temperature water.
If you need a supplement, try triphala. This Ayurvedic remedy "helps move the bowels and can be taken every day," says Soule. Drink a 1/2 teaspoon of powder in a 1/4 cup of hot water. Psyllium, a fiber supplement derived from the husks of plant seeds, is another good choice, says Weil. Start with a rounded tablespoon of the powder stirred into a glass of water. Drink that and follow with another full glass of water.
Allergy Assistance
The steam inhalation described in Cough Control can also break up nasal congestion, says Weil, though it's not a core remedy for allergies. For seasonal allergies such as hay fever, he recommends the herb butterbur, shown to ease allergies without causing drowsiness. Look for brands guaranteed free of pyrrolizidine alkaloids, naturally occurring compounds that have been linked to liver damage. The herb, also indicated for migraine relief, is generally taken at meals in 50 to 100 mg dosages twice a day.
Quercetin, a flavonoid compound found in apples and onions, may also help fight allergy symptoms. Since quercetin is preventive, allow six to eight weeks for it to build up in your system. A typical dose is 400 mg twice a day between meals. Soule has also found tinctures, teas, or freeze-dried capsules of stinging nettles helpful. Take 1/2 teaspoon of tincture three times a day, starting a month before allergy season; two to three cups of nettle tea; or follow directions on the bottle for capsules.
Migraine Headaches
Therapy: Feverfew
Feverfew may be worth a try for many migraine sufferers, particularly those who have used prescription medications and have either not had success with them or not been able to tolerate the many side effects. Look for feverfew standardized to contain at least 0.2 percent parthenolide, the active component thought to be responsible for reducing migraines and their symptoms. (The potency of feverfew varies tremendously from product to product, depending on where the herb was grown.)
Evidence: Randomized controlled trials and case reports. Several studies comparing feverfew with placebo have shown benefit in reducing the number of migraines over time and the symptoms associated with each headache.
Alcoholism, Smoking, and Other Addictions
Therapy: Acupuncture
Acupuncture for addictions may be most effective when combined with behavioral modification and, at times, medication. Endorphins released during acupuncture treatments may help reduce cravings and withdrawal symptoms. Auricular (ear) acupuncture may be particularly useful for narcotics and cocaine addiction.
Evidence: Consensus statement. Two subsequent review articles, however, concluded that there was no difference between real and sham acupuncture, in which needles are applied randomly. My bottom line: Acupuncture seems effective, and it can't hurt.
Alzheimer's Disease
Therapy: Ginkgo biloba
Some experts feel that ginkgo is an excellent alternative to medication because it appears to have fewer side effects and costs less. While there are flaws to some of the research and not all trials have reached a positive conclusion, the evidence that ginkgo may improve thinking and memory in people with Alzheimer's has been highly promising.
Ginkgo is best if taken at the early stages of Alzheimer's. It may also be considered as a preventive measure if you have a family history of the disease. Ginkgo should not be used if you take a blood thinner (like warfarin) or a class of antidepressants called monoamine oxidase inhibitors (MAOIs).
Evidence: More than 40 randomized controlled trials -- even some comparing ginkgo with standard medications -- and several review articles.
Tension Headaches
Therapy: Acupuncture, chiropractic
There are many nonpharmaceutical options to lessen the frequency and severity of throbbing head pain, whether it starts in your temples or your neck. Acupuncture and chiropractic are my preferred treatments for prevention. An acupuncturist will test your energy, looking for imbalances, to determine the best course of action for your headaches. Chiropractic tends to work best if your headaches begin at the base of your skull, or the top of your neck, and travel forward to other parts of your head.
Evidence: Acupuncture -- Consensus statement, some randomized controlled trials (RCTs), some review articles, and empiric knowledge. Not all studies have shown positive results.
Chiropractic -- RCTs and review articles. Several studies have compared this technique with medications and found chiropractic more effective for prevention.
Eyes, ears, nose and throat
Macular Degeneration
Therapy: Antioxidants
Carotenoids and flavonoids can help prevent and treat macular degeneration. Lutein and zeaxanthin, both carotenoids, seem to be especially beneficial. For prevention, load up on orange and yellow squash, dark, leafy greens, and berries. For people who have macular degeneration, supplementing with mixed carotenoids (25,000 to 50,000 IU daily) and adding some extra lutein (5 mg daily) may help stop its progression. Vitamins C and E, zinc, and selenium can also help.
Evidence: Epidemiologic, randomized controlled trials (RCTs), and review articles. More RCTs investigating carotenoids and other antioxidant supplements for macular degeneration are currently under way; there are no definitive conclusions yet.
Ear Infections
Therapy: Homeopathy
Homeopathy can be an excellent treatment, particularly for children. Talk with your doctor about ways to care for ear infections without antibiotics, about when antibiotics are truly necessary (children under age 2, for instance, should generally use antibiotics), and about your desire to try homeopathy.
Evidence: Empiric knowledge and randomized controlled trials.
Cold Symptoms
Therapy: Zinc
Zinc lozenges or nasal gel (but not spray) have been shown to improve symptoms and reduce the length of time that a cold lingers. Evidence for vitamin C and echinacea is less convincing; surveys suggest, however, that many people experience better relief with these remedies than the science would lead you to believe.
Evidence: Randomized controlled trials, review articles, and surveys.
Sinusitis
Therapy: Acupuncture
Acupuncture works especially well for the headache often associated with sinusitis. Many acupuncturists will also use moxibustion, which involves burning a stick containing the herb mugwort and holding the heat from the smoldering flame over acupuncture points.
Evidence: Empiric knowledge. Surveys show that more people tend to try over-the-counter herbs (like stinging nettles) or chiropractic for ongoing sinus symptoms, but my patients seem to get the best results from acupuncture.
Asthma
Therapy: Omega-3 fatty acids
Early studies suggest that taking fish oil or alpha-linolenic acid may help ease asthma symptoms and improve lung function. I recommend dietary sources of omega-3s: eat fish, walnuts, and flaxseed while decreasing foods rich in omega-6s (e.g., meat, egg yolks, and certain oils) and trans-fatty acids. Use dietary measures as part of a comprehensive plan, including medication and breathing exercises.
Evidence: Epidemiologic, small randomized controlled trials, and review articles.
High Blood Pressure
Therapy: Meditation
Research shows that regular meditation practice can help lower blood pressure and keep it down. Biofeedback, qi gong, massage, and self-hypnosis have also been shown to help treat high blood pressure. Be sure to eat foods rich in calcium, magnesium, and potassium as well.
Evidence: Randomized controlled trials and meta-analyses. Many (but not all) studies have shown positive results.
High Cholesterol
Therapy: Soy, fiber
Both soy and soluble fiber are essential for lowering cholesterol. The American Heart Association recommends consuming at least 25 grams of soy protein per day (if you have a high risk of breast cancer, talk with your doctor first). Aim for at least 25-30 grams of fiber per day and eat plenty of fruits, vegetables, whole grains, and nuts.
Evidence: Review articles, meta-analyses, and national guidelines.
Liver Disease
Therapy: Milk thistle
Several studies suggest that taking milk thistle can stop or slow the progression of liver damage from chronic drinking. In patients with hepatitis C or the chronic active form of hepatitis B, the use of milk thistle to prevent progression of liver disease has not been proven.
If you are interested in trying milk thistle for hepatitis, talk with your hepatologist. Until more is known about interactions with the drugs used to treat hepatitis, some feel it is best to reserve use of milk thistle for those who either do not see improvement from the available prescription medications or who cannot tolerate the many side effects.
Evidence: Empiric evidence, animal studies, and review articles. Human studies have generally been too small to draw definitive conclusions. A national study under way should resolve outstanding questions.
Urinary Tract Infection
Therapy: Cranberries Several randomized controlled trials have confirmed this century-old remedy. Cranberry tablets appear to be more effective than cranberry juice. Excess cranberry may increase your risk of kidney stones; consult your doctor if you have a personal or family history of kidney stones.
Evidence: Randomized controlled trials and review articles.
Constipation
Therapy: Abdominal massage, biofeedback
Along with drinking plenty of water, exercising regularly, and eating a high-fiber diet, abdominal massage and biofeedback can help relieve constipation for both children and adults. Reflexology and acupuncture also have some convincing, albeit early, scientific evidence for effectiveness.
Evidence: Review articles and clinical trials; some trials have been randomized while others have not.
Diarrhea
Therapy: Homeopathy
Several studies have shown that homeopathy can shorten the duration of infectious diarrhea in children placed on an individualized remedy. In adults, and for other forms of diarrhea, there is a lot of empiric evidence but few studies. Speak with your doctor and find a reputable homeopath if you have ongoing or periodic diarrhea.
Additionally, there is preliminary scientific evidence for probiotics and herbs: Lactobacillus, especially for antibiotic-related diarrhea; berberine extract for infectious diarrhea (if your doctor also prescribes antibiotics, be sure to take both); and Boswellia serrata, an Ayurvedic remedy, for chronic colitis.
Evidence: Randomized controlled trials in children and one meta-analysis looking at the value of the data from three trials; the sample size from each study to date has been small.
Irritable Bowel Syndrome
Therapy: Relaxation techniques
Ongoing practice of a relaxation technique of your choice, such as meditation or hypnotherapy, is key for continued regulation of bowel habits and reduction of pain. If you choose hypnotherapy, it is important to see a qualified hypnotherapist who teaches you self-hypnosis methods. No time or too costly to see a hypnotherapist? Try an audiotape to learn self-hypnosis.
It is very important to include fiber in your diet. And try peppermint-oil capsules for symptom relief. (Be sure to buy the enteric-coated version; uncoated peppermint oil is likely to give you heartburn and indigestion in exchange for easing your IBS symptoms.)
Evidence: Randomized controlled trials.
Lower Back Pain
Therapy: Chiropractic
Some reviews suggest that chiropractic offers only marginally better treatment for low back pain over conventional medical care, educational materials, or time and patience. However, when surveyed, people who see chiropractors are much more satisfied with their care, especially with the end result. Greater satisfaction with care can translate into motivation to take the necessary steps to keep your back in shape.
Evidence: Review articles, randomized controlled trials, and empiric knowledge.
Osteoarthritis
Therapy: Glucosamine and chondroitin, tai chi
Although it may take several months for pain relief to begin, glucosamine tends to have three advantages over conventional nonsteroidal anti-inflammatory drugs: longer-lasting pain control, fewer side effects, and improved range of motion.
Chondroitin is another option, though the evidence is weaker. Taking the two supplements together seems to add ittle benefit. For diabetics, however, chondroitin is a better choice; glucosamine may interfere with the way your body uses insulin. If you have asthma, talk to your doctor before using either one. Tai chi can help strength, flexibility, and balance and diminish the chances of falling.
Evidence: Glucosamine and chondroitin: Meta-analyses, review articles, and randomized controlled trials. Evidence is positive, though individual trials have been fairly small. A large study is currently under way looking at both supplements; results are due out in 2005. Tai chi: Empiric knowledge and randomized controlled trials.
Fibromyalgia
Therapy: Massage
Massage reduces overall muscle tension, helping you feel and sleep better. You will likely still need some combination of medication, physical therapy, heat therapy, acupuncture, magnesium, biofeedback, and practices for relaxation such as yoga or meditation.
Evidence: Randomized controlled trials and empiric knowledge.
Psoriasis and Eczema
Therapy: Essential fatty acids
Those with eczema tend to have high levels of an omega-6 fatty acid called linoleic acid, which promotes inflammation. One theory suggests that???s because they lack the ability to convert linoleic acid to a useful omega-6 essential fatty acid called gamma-linolenic acid, or GLA. Borage, black currant, or evening primrose oils can provide GLA directly. For psoriasis, fish-oil supplements may prove beneficial. Try foods high in omega-3 fatty acids, e.g., fatty fish, walnuts, and flaxseed.
Evidence: Randomized controlled trials and review articles.
Text by Jacqueline A. Hart, M.D.
Blemishes, Rashes, and Burns:Turmeric
Turmeric's many healing properties make it effective for a wide range of skin conditions. "It's antibacterial, antifungal, antiviral, and antitumoral," explains Hansen. Use it topically to bring pimples to a head quickly and soothe acne, scrapes, and sunburns. (In India, they even sell Band-Aids infused with the spice.) It stains, so be sure to wash your hands after use.
Try It
Add several drops of water or aloe-vera juice (available at health-food stores) to 1/2 teaspoon of powdered turmeric to make a thin paste. With your fingers, spread the mixture on blemishes, sunburns, or acne. Leave on for up to an hour, then rinse.
Sore Throat: Honey, Lemon & Cayenne
When you're having trouble swallowing, honey, lemon, and cayenne pepper can bring soothing relief, says Elson Haas, M.D., integrative medicine pioneer and author of the Staying Healthy book series. The lemon contracts inflamed tissues and provides vitamin C, the honey soothes and disinfects, and the cayenne stimulates circulation and encourages healing.
Try It
Fill a tablespoon halfway with honey, and then squeeze a lemon to fill the spoon with juice. Sprinkle on 1/8 to 1/4 teaspoon of cayenne pepper, put the spoon in your mouth, and suck on it slowly. Repeat as needed.
Toothache: Clove
If the dentist isn't close at hand, seek relief in the spice cabinet. "Clove will immediately numb the gum," says Gladstar. "It will also fight whatever infection might be brewing underneath."
Try It
Add a few drops of water to 1/8 teaspoon ground cloves to make a thick paste. Pack on the sore gum for 5 to 10 minutes, then spit out. Repeat as needed. Be careful not to rub your eyes after applying. Not for use on babies and toddlers (unless it's very diluted).
PMS Bloating: Sage
If you tend to gain a pants size during your monthly cycle, banish the bloat with homemade sage tea.
"Common kitchen sage has drying properties that make it a terrific mild diuretic with no known side effects," says Phyllis D. Light, director of herbal studies at Clayton College of Natural Health. "It draws excess water out of the body gently." As a bonus, sage tea is also an effective remedy for PMS-related moodiness, she adds. "In folk wisdom, sage is said to lighten the spirit."
Try It
Boil 1/3 teaspoon of dried or fresh sage in a cup of water and strain; drink three or four times a day when you're bloated.
UTIs: Cranberry
Many folk remedies exist outside the realm of science; they've just always worked. But certain remedies have the additional backing of research. Cranberry juice has emerged in multiple clinical trials as an effective treatment for urinary tract infections (UTIs).
"Many believe it's more effective than antibiotics," says acupuncturist Janet Zand, author of "Smart Medicine for Healthier Living." Be sure to choose a natural product without added sugars, which can encourage the growth of bacteria.
Try It
Drink a cup of 100 percent cranberry juice (or 1 tablespoon of concentrate dissolved in a cup of water) at the first sign of infection; repeat three or more times daily until symptoms abate. If you don't see an improvement after 48 hours, see your doctor.
Sprains and Strains: Lettuce
That Caesar salad you're eating may be more than a tasty lunch. Lettuce's anti-inflammatory effects make it a good topical remedy for simple sprains and strains, says Brigitte Mars, author of "The Desktop Guide to Herbal Medicine." You might want to nibble a few leaves, too: "Lettuce is rich in lactucin, a calming alkaloid," says Mars. "It has sedative properties."
Try It
Chop up a few cold lettuce leaves, apply to the sprained area, and wrap loosely in an elastic bandage. Change the poultice when it grows hot.
Indigestion: Ginger & Salt
In the Ayurvedic view, indigestion often stems from weak "digestive fire," known as agni. Stoke yours -- and prevent indigestion -- by taking ginger and salt before a meal.
Try It
Grate an inch of peeled, fresh ginger. Take a pinch or two and mix with a pinch or two of sea salt to make a paste. Chew on the mixture for a minute or two, then swallow. Wash it down with warm water and enjoy your meal. "You'll need to eat within 10 or 15 minutes," says Hansen, "or you might experience a burning sensation."
First Published: October 2008
Headache: Peppermint
Peppermint extract or oil, used commonly in baking, doubles as a reliable headache cure -- one backed by several small clinical trials and lots of anecdotal evidence.
"I teach my medical students how to use peppermint oil in a simple cold compress," says Low Dog. "Without fail, they end up telling me it's one of the most amazing things they've learned."
Try It
Fill a small bowl with ice water and add 5 to 7 drops of peppermint oil. Dip a washcloth into the bowl, wring it out, and apply the compress to your forehead for 10 to 15 minutes. Alternatively, add several drops of the oil to a washcloth, throw it into the corner of a shower, and climb into the minty steam.
Diarrhea: Rice Water
If you're suffering from a stomach virus -- or perhaps a bout of food poisoning -- turn to the remedy Bangladeshis have used for millennia: rice water. The proteins in the rice can help stabilize the bowel during or after an illness, says Nancy Welliver, N.D., chair of Bastyr University's Botanical Medicine program. "It's a deeply hydrating, soothing, and surprisingly tasty alternative to anything pink and bottled."
Try It
Cook a pot of rice using at least twice as much water as you usually would (try a 1:4 ratio). Strain the rice, and reserve the grains for another use. Drink the leftover rice water hot or cold.
Bug Bites: Banana
Close encounters of the buzzing kind are inevitable when you spend time outdoors. But you'll find quick relief in the fruit bowl. With its high antioxidant content, "banana peel can calm inflamed bug bites, especially itchy mosquito bites," says David Grotto, R.D., author of 101 Foods That Could Save Your Life.
Keep bananas around on the deck, on the porch, or by the pool, he advises.
Try It
Apply the banana peel, fruit-side down, directly on the bite and hold it there until the itching or burning subsides. Enjoy the fruit as a healthy snack.
First Published: October 2008
IBS: Asparagus
The Greeks and Romans used asparagus for toothaches and bee stings. But it might work best for symptoms of irritable bowel syndrome (IBS).
"It's a prebiotic," explains Grotto, "which means it helps to populate the intestinal tract with friendly bacteria, which will in turn help balance IBS symptoms." This remedy takes a little time to work, Grotto notes. Look for relief within three to five days.
Try It
Eat several spears of lightly steamed or grilled asparagus twice a day.
Hot Flashes: Soy Sauce
Women who suffer from the symptoms of menopause, especially hot flashes and night sweats, may benefit from eating a little soy every day, says Low Dog. You may want to skip the tofu and use soy sauce instead.
"Only about a third of women in the West are able to convert compounds in soy to their most active form," she says. "But if you get your soy in fermented form, such as in soy sauce or miso, the conversion has been done for you. The estrogenlike compounds are readily available."
Try It
Season your supper with low-sodium soy sauce instead of salt, or have a cup of simple miso soup: Dissolve 1 tablespoon of miso paste in hot water, and drink.
Fever: Vinegar
Another remedy with dozens of uses, apple-cider vinegar can help break a fever. "You add it to water and bathe the arms and legs. Since it's acidic, it speeds heat loss as it evaporates off the skin," explains Suzanne Catty, author of the forthcoming "Holistic Healer's Handbook." "It's what my mother used on me, and my grandmother used on her."
Try It
Combine 1 cup of apple-cider vinegar with 2 cups of water in a bowl. Dip a washcloth into the mixture, wring it out, and apply to exposed arms, legs, and torso.
Nausea: Ginger
Ginger is a near-universal remedy for nausea. But as with so much else in life, it goes down easier with a spoonful of sugar-in the form of a syrup. "Sugar draws out ginger's intracellular fluid," says Welliver, "so you end up with a healing remedy that tastes good."
Try It
Scrub a large, fresh piece of ginger and cut into thin slices. Sprinkle a little sugar (enough to coat) into the bottom of a quart jar, then create a layer of ginger slices. Alternate layers until the jar is nearly full. The syrup will appear in about 24 hours. Strain into a small jar, and refrigerate for up to three weeks. Take a tablespoon at the first sign of nausea.
Earache: Onions & Garlic
Rich in sulfur compounds, onion fights ear infections when used topically, says Gladstar. "It works wonders, especially when there's associated congestion from a cold."
If the pain lingers, add a few drops of garlic oil. But "make sure the oil is tepid, no hotter," says Gladstar. "You don't want to deep fry the inner ear."
Try It
Saute an onion in a tiny bit of water until translucent, and load the mixture into an old, clean sock or flannel cloth. While the onion is still warm, put the sock over the ear and hold it in place. If the ache is deep, treat both ears even if only one hurts.
To make garlic-infused oil, add three or four crushed cloves of garlic to 1/4 cup olive oil and warm them gently in a saucepan for 20 minutes. Strain and cool. Using a dropper, add a few drops of warm oil into the ear canal every four hours until the infection clears.
Stuffy Head: Salsa
When cold season hits, keep spicy salsa on hand, says Low Dog. "I'm from New Mexico, where locals often use hot chili peppers to break up a cold or stuffy sinus," she says.
They thin the mucus in the nasal passages so that it's easier to expel, and "they do the same thing in the lungs -- making it easier to expectorate," she adds. Plus, they're one of the top sources of vitamin C.
Try It Don't fret about getting the perfect dose, says Low Dog. Just pick up a jar of spicy salsa -- with hot, spicy chilies like jalapenos, serranos, or habaneros -- and snack until your sniffles subside.
Flatulence: Chai
Cinnamon, nutmeg, cloves, ginger, and allspice are the best remedies for flatulence, says Light. "That's why we traditionally add these spices to beans and apple pie, foods your body might otherwise have trouble breaking down." Take these spices individually -- a little cinnamon on toast or ginger tea after a meal -- or get them all in a cup of homemade chai. "You already have all these spices in your cabinet," says Light. "Why not use them to create a tasty digestive formula?"
Try It
Add 1/3 teaspoon each of ground cinnamon, nutmeg, cloves, allspice, and ginger to 8 ounces of hot water and steep for several minutes. Strain, sweeten with a bit of raw sugar or honey, and enjoy before or after a meal.
First Published: October 2008
Constipation: Pesto
For relief of occasional constipation, look no further than your favorite pasta topper. "Basil is fantastic for constipation," says Catty. As she explains it, this common culinary herb helps de-stress the body, while the flavor helps digestion. "I tell my clients to eat pesto at night," says Catty, "and they call the next morning to say 'right on!' "
Try It
Make your own by adding a packed cup of fresh basil leaves to a food processor along with a clove of garlic, a pinch of salt, and 2 tablespoons of pine nuts (skip the Parmesan cheese when making pesto for this use). Turn the processor on and drizzle in olive oil until you achieve the desired consistency. Eat three spoonfuls whenever you're in need of relief.
Insomnia: Sesame Oil & Milk
To treat insomnia at home, start with the obvious: Instead of working or watching the news before bed, says Hansen, write in a journal "or make a to-do list so those worries don't distract your mind."
While you're decompressing, indulge in one of her favorite sleep solutions: "If you fall asleep easily but don't stay asleep, a sesame oil foot massage will ground and calm you," she says. If your problem is falling asleep, "warm milk works wonders," she says.
Try It
For the massage, gently rub cold-pressed sesame oil into the soles of your feet for five minutes; begin with the toes and work toward your heel in circular motions. To make a relaxing nightcap, add 8 ounces of milk to a saucepan with a pinch of cinnamon and nutmeg and warm gently (don't bring to a boil). Remove from heat and sweeten with a little honey or maple syrup.
Skin Infections: Honey
Raw honey has dozens of uses, healing infections from scrapes and sores among them, says Catty. "The osmotic action promotes granulation of the tissue and draws infection out of the body." Manuka honey, available at natural-foods stores, can even be used for uncomplicated skin infections from methicillin-resistant Staphylococcus aureus (MRSA), adds Low Dog. "I'd encourage everyone to keep a jar on hand."
Try It
Spread a thick layer over infected skin and cover with a secure bandage or plastic wrap. Leave in place for 24 hours, if possible. "Even if it looks yucky," says Catty, "it's healing underneath." Repeat as necessary. Seek medical care for serious, worsening, or ongoing infections.
Colds: Garlic
Raw garlic's strong antimicrobial properties make it effective for fending off and treating the common cold. It works best as an early intervention, notes Haas. His favorite method -- chewing raw cloves with added honey -- is the most pungent, but not the only way to get it down.
Try It
Peel one or two garlic cloves, dip in honey, and chew. Or simply mince a few cloves, add warm water and a little honey, stir, and swallow without chewing; the garlic still does its magic. Repeat every two to three hours from the first sign of sickness.
Fatigue: Blackstrap Molasses
Ongoing fatigue can have many causes, so it needs a physician's diagnosis and care. But for women suffering from run-of-the-mill, postmenstrual fatigue, blackstrap molasses -- a good source of iron, calcium, and other minerals -- can work wonders, says Zand.
"It's a pick-me-up from the pioneer days, and a great restorative remedy for women suffering from what used to be known as 'tired blood.' "
Try It
Dissolve 1 to 2 teaspoons of blackstrap molasses in 1/2 cup of warm water or milk, such as almond, rice, or soy, and drink daily.
Sinusitis: Oregano, Thyme & Rosemary
Steam is the best way to deliver the healing power of herbs to congested sinuses, says Welliver. "Oregano and rosemary have antiviral, antifungal, and antimicrobial properties," she explains. "Plus, they're bronchodilators, so they help you breathe."
Use the herbs separately or together, or up the healing ante by boiling up a pot of standard-issue Italian seasoning.
Try It
Add 3 tablespoons of Italian seasoning (or the dried herbs of your choice) to a large pot and bring to a boil. Remove from heat and transfer the pot to a table. Cover your head with a towel to create a steam tent; inhale for 10 to 20 minutes, or until the steam dissipates.
Sadness: Cinnamon
While clinical depression needs medical attention, a simpler solution can help the everyday blues. "Cinnamon puts sweetness back into your life," says Catty. "It's safe, it contains no sugar, and clinical research has shown it even helps stabilize blood sugar levels." Take some whenever you're feeling out of sorts. Going through an especially rough patch? "Lots of cinnamon," says Catty.
Try It
Pour 1 cup of boiling water over a stick of cinnamon and steep for 10 minutes. Drink, and smile.
Cough: Mustard
For a dry cough, ground mustard helps loosen congestion and reduce inflammation. A topical pack is effective, but be sure to check it every three to five minutes. "Mustard can irritate or even burn the skin," says Welliver.
Try It
Combine 1 to 2 tablespoons of ground mustard with 1 cup of flour. Add warm water to make a thick paste. Spread over a piece of muslin or an old T-shirt. Apply olive oil to the chest to protect the skin, then place the mustard pack cloth-side down. Put a towel or cloth over that and lay a hot-water bottle filled with warm water on top, if desired. Recline and relax for about 20 minutes.
First Published: October 2008
NATURAL HOME CLEANERS
What You'll Need
Baking soda (aka sodium bicarbonate) A deodorizer and gentle scrub; softens hard water, removes acidic stains, and polishes shiny surfaces like stainless steel without scratching.
Distilled white vinegar A deodorizer, disinfectant, mild acid, and preserv??ative; breaks up dirt, grease, mineral deposits, mold, and soap scum. Essential oils Aromatic plant oils; some, including eucalyptus, lavender, and tea tree, are natural disinfectants
and antifungals. Pure essential oils can irritate eyes and skin upon contact, so handle carefully. Pregnant women should consult a health-care practitioner before using. Available from mountainroseherbs.com and natural foods stores.
Lemon A deodorizer, stain remover, and grease cutter; acts as a mild bleach when exposed to sunlight.
Olive oil A natural oil that helps to nourish and polish wood.
Plant-based liquid soap Gentle soap made with oils such as olive ("Castile soap"), palm, and coconut, rather than petroleum derivatives or animal fat. Available from natural foods stores and drbronner.com.
All-Purpose Scrub
1/2 cup baking soda
Plant-based liquid soap
1/2 of a lemon
Pour baking soda into a bowl. Add just enough liquid soap to make a creamy paste. Spread mixture on the flat side of lemon and scrub. The lemon acts as a sponge and leaves a natural citrus scent. Use a damp rag or sponge to wipe away any residue. You'll find the paste will stay moist for a few hours.
Helpful Hint To save leftover scrub, add in a few drops of vegetable glycerin (a thick, clear syrup derived from plant oils, available from mountainroseherbs.com) and seal in a glass jar.
Window Cleaner
1/2 teaspoon Castile or plant-based liquid soap
3 tablespoons distilled white vinegar
2 cups water
Pour all ingredients into a spray bottle and shake. Spray onto window and wipe clean with newspaper or a 100 percent cotton cloth.
Helpful Hint The liquid soap included in this recipe helps remove any streak-causing wax left on the window from commercial cleaners used in the past. You can eliminate the soap after a few washings. Safety note: Always be careful to label containers of homemade cleaners intended for storage and keep them well out of the reach of children.
Floor Cleaner
1/8 cup plant-based liquid soap
1/8 cup distilled white vinegar
1 gallon water
10 drops essential oil (scent of your choice)
Mix all ingredients in a bucket and mop as usual.
Helpful Hint For ceramic and stone floors, eliminate soap (which leaves a film) and use 1/4 cup of vinegar with 1 gallon of water. Don't use water on unsealed wood floors. Instead, combine 2 cups of vinegar with 1 tablespoon of olive or jojoba oil in a bucket. Spread a thin coat over the floor with a mop or soft cloth. Let it soak in for 20 minutes; dry mop to absorb excess liquid. Open windows to air out the vinegar smell.
Mold + Mildew Spray
2 cups distilled white vinegar
Pour vinegar into a spray bottle and spray on infected area. The smell will dissipate in a few hours (open a window to speed up the process).
Helpful Hint For areas with persistent mold problems, use tea tree oil instead of vinegar, combining 2 drops of tea tree oil with 1 cup of water in a spray bottle. A natural antiseptic and fungicide, tea tree oil costs more than vinegar but will kill most types of mold and help prevent new growth. kristen pakonis is a freelance writer with a master's degree in environmental education. She lives in San Francisco.
AGEING SKIN
The Decade: 50s and beyond
The Skin You're In
You'll notice even more of a change in your skin tone after menopause, says Lucchina. "It has even less elasticity," she explains. When you toss in cumulative sun damage, texture and color issues suddenly become more apparent. You'll also see more significant lines around the eyes, mouth, and across the forehead.
Essential Steps:
+ Watch for signs of skin cancer, says Welch. Enlarged moles, dry spots that don't go away, and pimples that bleed and don't heal should be examined.
+ To prevent moisture loss, use a creamy cleanser, an alcohol-free toner, and a rich hydrator every morning and night.
+ Cell turnover slows in your fifties, so consider switching to an abrasive exfoliant like ground almonds or apricot seeds.
Thinking Ahead
It's never too late to prevent skin damage from occurring in the future, emphasizes Schultz. "It's terrible to think people are writing their skin off," he says. "Your skin is still constantly renewing itself and can actually be very forgiving. It just needs help to improve." You'll be surprised at the difference proper moisturization and exfoliation can make.
Try This
Age spots indicate an accumulation of free radicals, Petty explains. Prevent further damage by getting enough vitamin C, vitamin E, coenzyme Q10, and selenium -- all potent antioxidants. Petty also suggests drinking milk-thistle tea to support the liver and aid in the elimination of toxins.
Brown Spots
Why They Happen
The top layer of skin cells becomes sticky from long-term sun exposure.
As a result, "the cells start to stack up on each other instead of exfoliating normally," says David Bank, M.D., a dermatologist in Mount Kisco, New York. "And because they contain pigment, the color darkens as more layers are added."
Natural Fix
Kojic and azelaic acids are the best natural go-to lighteners. Kojic acid, derived from a mushroom, figures in over-the-counter lighteners and in-office peels because it blocks melanin production.
Although it's relatively new on the U.S. beauty scene, kojic acid has been a centuries-old favorite in Japan among women who prize porcelain skin. Dermatologists also use azelaic acid, derived from wheat, barley, or rye, at prescription-strength potency to perform skin-lightening peels.
Many pros abandoned the old standby, the antioxidant hydroquinone, on the grounds of harshness (the EU forbids its use in skin lighteners). And holistic-leaning dermatologists, such as New York City-based Kathleen Davis, M.D., point out that the ingredient isn't usually natural -- while some equally effective counterparts are.
Try Ole Henriksen Sheer Transformation Oil-Free Perfecting Creme on face and hands or Peter Thomas Roth Power Rescue Facial Firming Lift formula.
Prevention
As for preventing future spots, first protect your skin, particularly your face, hands, and arms, because you
expose them to sunlight more frequently. And forget the SPF 15; proceed directly to 30, many dermatologists' new recommended minimum for daily use.
Make sure your product of choice offers broad-spectrum (UVA and UVB) protection; try Korres SPF 30 Watermelon sunscreen for face and body.
To offset the accumulation of dead skin cells that can still occur no matter how well you protect your skin, use a gentle, natural exfoliant a couple of times a week, suggests Jenny Farrand, director of the new holistic Linden Spa at the Inn at Perry Cabin, in St. Michael's, Maryland.
"Products containing alpha- and beta-hydroxy acids from fruit make good choices," she says. They don't block melanin production as kojic acid does, but they do destroy the bonds that hold cells together. Try Juice Beauty Green Apple Peel to shed that top layer of dead cells.
Lip Furrows
Why They Happen
Smoking ranks as a top cause of those vertical, lipstick-loving lines, and we'll assume that if you ever did light up, you've quit. (Right?)
Habitual lip pursing, regular straw sipping, and chugging from small-mouthed bottles can also cause lines. And even if you don't use straws or smoke, wrinkles around our mouths seem more prominent because lips lose plumpness as we age.
Natural Fix
Ease up on the straw habit, drink from wider-mouthed glasses, and try to be mindful of unconsciously pursing your lips.
You may not be able to reverse your skin's collagen loss, but Davis says you can prevent future damage by using antioxidant creams with vitamin C or, even better, coffeeberry, the fruit of the coffee bush that contains the bean. "It has very powerful antioxidants that prevent cell damage," explains Davis. Try RevaleSkin's Day Cream with coffee seed extract. "Apply it under moisturizer or instead of moisturizer," she suggests.
In the short term, plump lips with a rich, natural lubricant: Masters favors the beeswax, shea butter, and olive oil present in his own brand's Lip Calm, a chemical-free favorite.
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Scottish Canadian Army
I have made available a few books in pdf format of the Scottish Canadian regiments which are available towards the foot of our Scottish Regiments page.Canada's Black Watch 1951 - 1970
An illustrated history of the regular battalions."Curdies" a Glasgow Sketch Book
Chapter XXV - Song and Chestnuts.Oor Mither Tongue
HORNE, J. G.: Obsession? Plooman Philosophy Mashlum Cherchez la Femme! The Verse SpeakerJohnny Gibb Of Gushetneuk
Chapter XII - The Smiddyward Prayer Meeting and Chapter XIII - The Distribution Meeting - Ecclesiastical Opinions.Writings of Albert Morris
Article 84 - Bully for pupils who combatclass Flashmans.Scotland's Story
Chapter XXVII. The Adventures of Sir William Wallace.The United States of America: A History
CHAPTER VII. CALIFORNIA.On Western Trails in the Early Seventies
Chapter VII. - Ford the Bow River—Blackfoot method of catching eagles—"Dry Rat" shoots ducks on the Sabbath— Reach Fort Kipp—Country without government— Cross the 49th Parallel.The Working Life of Christina McKelvie MSP
Got in Christina's diary entry for 3rd Dec 2009.Badge
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