Seldom was the humble flaxseed given a second thought.

Sure, it had a well-deserved reputation as an egg replacer in vegan recipes. But now this nutritional food is a social media star and is being praised as nature’s Botox for the skin.

What a turnaround from its days of being a smoothie add-in and a salad topper!

Flaxseed’s Skin-Deep Super Powers

Packed with omega-3 fatty acids, lignans, and antioxidants, flaxseeds offer anti-inflammatory effects. When applied to the face, these same nutrients may protect against free radical damage.

When flaxseeds are combined with water, the mucilage in the seeds forms a goopy gel-like mixture. When applied as a facial, this flaxseed mixture hydrates and tightens the skin. Fine lines and wrinkles are smoothed out, and redness and irritation are alleviated.

The natural oils within flaxseeds offer moisturizing properties, making the skin appear plumper and smoother due to the seeds’ water retention properties. Fans report that these effects can be achieved with just one to two flaxseed facials a week.

Does It Work?

Is all this too good to be true? Dermatologists caution that the positive felt effects of a flaxseed facial can be attributed to the beneficial health properties of the seeds themselves, rather than the seeds acting as some sort of miracle Botox substitute.

Fans of flaxseed facials say that when done regularly, these masks do indeed tighten the skin. They also act as an exfoliant, helping remove dead skin cells.

Although it needs to be said that many report the effects are short lived.

To Grind or Not to Grind?

When you look up flaxseed facials online, you’ll see attractive and youthful faces covered in smatterings of golden-brown seeds. There’s no doubt these photos make eye-catching posts.

But these images bring up a debate: Is it better to do a flaxseed facial with whole seeds or ground ones?

Dermatologists recommend that the seeds be ground into a fine powder first. This approach offers more effective results than a whole-seed facial. One downside? The resulting pics won’t be as interesting to share!

Another consideration regarding the whole versus ground seed debate is that the masks made from ground flaxseeds tend to be easier to wash from the skin than those made with whole seeds.

DIY Flaxseed Facial Mask

One big bonus of flaxseed facials is their affordability. The cost was a mere 20 cents per application!

Here’s an easy-to-make recipe that yields enough for two to three flaxseed facials.

1. Finely grind 1 tablespoon of whole flaxseeds.
2. Pour [q:1/3] cup of boiling water over the ground seeds.
3. Stir and let the mixture sit for 2 hours.
4. Apply the mask over clean skin. Let the mask sit on the skin for 25 minutes.
5. Thoroughly wash the mask off with lukewarm water, using circular motions.
6. Pat the skin dry and apply moisturizer, if desired.

Optionally mix in one or all the following once the flaxseed mixture has cooled:

• [q:1/2] Tbsp manuka honey
• [q:1/2] Tbsp aloe vera gel
• [q:1/2] tsp coconut oil

Results

The mask produces a pleasant cooling effect as it dries. Expect your skin to look and feel tighter after the facial. Mine did. It was also significantly softer.

But I have to agree with others: the effects of a flaxseed facial are short lived. The tightening that was so impressive right after removing the mask only lasted a few hours, if that, for me.

Keep It Fresh

• Make small batches of mask. Mixtures left out for too long can spoil and grow mold and bacteria.
• If you end up with extra mask, store remnants in a glass container in the fridge up to three days.

Precautions

Spot test a small amount of flaxseed mask on the inside of your wrist or arm. If there’s no redness or irritation after 24 hours, proceed with the facial.

Keep flaxseed facials to a maximum of two per week to avoid irritation.

• Allergies

  Some people can be allergic to flaxseeds, so be aware that skin reactions and sensitivities can occur.

• Sensitive Skin

  If you have sensitive skin, strongly consider adding aloe vera gel for a more soothing application.

• Oily Skin

  If your skin is oily, the oils in flaxseeds may make existing breakouts worse.

Hardly anyone admits it, but bladder problems affect many people. More than 60 percent of adult women in the US experience some urinary incontinence.

Women are more often affected by incontinence (exacerbated by vaginal births, reduced estrogen, menopause, weight gain, and age) than are men.

But men are not off the hook: Benign prostatic hyperplasia (BPH), prostate surgery, poor core engagement during activity (like running or lifting), as well as general inactivity also increase risk.

Natural options are often able to reverse or reduce incontinence symptoms. This can improve quality of life and the ability to continue desired activities without fear of leakage and frequent bathroom trips and helps elders maintain independence.

Pelvic Floor Physical Therapy (PT)

This therapy is often beneficial for most people with pelvic floor and urinary problems. An experienced therapist can assess and provide customized guidance, with improvements often seen within just a few visits.

Therapies may include bladder retraining, toning or relaxing exercises, and lifestyle guidance.

Stress incontinence, prolapse, overactive bladder, excess tension, or laxity may benefit from different approaches. In some situations, surgery may be necessary. However, “We see many people preoperatively who do so well with physical therapy that they decide not to do surgery,” says pelvic floor physical therapist Susan Ramsey, PT, who practices in Scarborough, ME.

A pelvic floor physical therapist also helps ensure that exercises like Kegels are done properly.

Ramsey recommends a pelvic floor therapist with at least five years of experience and advanced training through the American Physical Therapy Association, Herman and Wallace Pelvic Rehabilitation Institute, or Pelvic Global Academy, noting that out-of-pocket PT therapists may have greater flexibility to support clients with longer, customized appointments yet fewer overall visits.

Holistic Help

Natural remedies often approach urinary leakage and pelvic floor health via a few potential angles such as hormone support, nervous system tonics, gentle astringent and toning herbs, and nutrients for pelvic tissue tone.

Many of the natural options that treat BPH also help bladder symptoms in various ages and genders.

• Pumpkin Seed Oil

  Pumpkin seed oil often produces improvements within a few days or weeks, with enhanced benefits over time.

  The oil may have specific effects for overactive bladder, nighttime urination, and tone, as well as 5-alpha reductase inhibition. Although 5-alpha reductase inhibition is best known for balancing androgen conversion in BPH, it also supports estrogen levels and excessive androgens in menopause and polycystic ovarian syndrome.

  Studies confirm the oil’s ability to reduce symptoms of overactive bladder, frequent and nighttime urination, as well as reduced bladder tone, BPH, and lower urinary tract symptoms.

  Many studies on BPH find pumpkin seed oil almost as effective as drug therapies, with minimal side effects. Research in menopause is limited but promising.

  One high-dose study (10 grams oil/day) in a mixed gender group of 45 people with overactive bladder found pumpkin seed significantly reduced the symptom score at 6 and 12 weeks, with total symptoms reduced to nearly 40 percent, and urgency score reduced by 93 percent.

  Of the few studies conducted on women, one that combined pumpkin seed oil with hops (estrogenic) and aromatic sumac bark (astringent) noted significant improvements in overactive bladder and incontinence. Many peri- and post-menopausal clients notice improvements with pumpkin seed oil pills.

  I also like combining pumpkin seed oil with 800 to 1,500 milligrams (mg) shatavari root pills long term in people who are also experiencing menopause-related symptoms like dryness, hot flashes, stress, anxiety, and insomnia.

  A typical daily dose is 500 to 1,000 mg of pumpkin seed oil.

• Nettle Root / Saw Palmetto

  Nettle Root and/or Saw Palmetto also inhibit 5-alpha-reductase while improving bladder and pelvic floor health and urinary frequency.

  Nettle root, an easy-to-grow weed, is less common commercially but far more sustainable than saw palmetto berries (which have limited wild range in the southeast and are increasingly threatened by overharvesting, climate change, rural development, and adulteration).

  In one study, nettle root reduced urinary symptoms associated with BPH by 78 percent at three months and 91 percent at six months. Typical doses of the root extract are 600 mg twice daily or 300 mg three times daily long term.

  Many studies note that the best results occur with long-term use, with full benefits presenting between six and 12 months of use, maintained with continued use with a high degree of safety.

• Mullein Root

  Mullein root has a reputation in the herbal community for pelvic floor and bladder tone.

  This is a different part of the mullein plant: the leaf is popular for lung health. It is often combined with horsetail (a silica-rich connective tissue support and diuretic herb) and other herbs.

  It’s rare to find mullein root commercially except via a few herb farms. According to herbalist Christa Sinadinos, founder and director of The Northwest School for Botanical Studies in Fieldbrook, CA, the roots of Verbascum Thapsus and olympicum can be cultivated or wildcrafted and used to make tea or tincture.

  Be sure to rule out the toxic plant foxglove, which looks similar to mullein before they bloom.

• Marshmallow / Corn Silk

  Marshmallow root or leaf and cornsilk are soothing, gently mucilaginous diuretics popular in tea blends for urinary irritation and sensitive bladder. They can be taken short term when needed or longer term for chronic states.

  Consider adding silica-rich nutritive herbs like oat straw or horsetail and gentle nervous system relaxants like holy basil or rose petals to the tea, suggests Ramsey, who is also a clinical herbalist.

• Topical Estrogren Support

  One of the best recognized conventional therapies for menopause-related incontinence is doctor-prescribed topical estrogen cream.

  While few natural therapies have explored topical options for incontinence, a 2023 study on topical hops gel was as effective as estradiol for post-menopause sexual dysfunction.

Consult an Expert

Note: Frequent urination, incontinence, and/or uncomfortable urination can be caused by many situations that warrant different care, including:

• diabetes
• nerve problems
• overhydration
• electrolyte imbalance
• urinary tract infections

Always consider visiting a doctor for assessment first.

An herbalist or naturopathic doctor may be able to provide customized natural medicine for your situation.

Remember retinol? A superstar of the skin-care universe, this effective ingredient is well known for its abilities to plump skin, treat acne, and fight wrinkles.

Well, there’s a new kid on the block: bakuchiol (pronounced buh-koo-chee-owl). This plant-based antioxidant offers much of what retinol does but without the itchy, burning, dry, red, irritated, and sun-sensitive skin that can result from retinol’s potent actions.

With anti-inflammatory, antibacterial, and calming properties that can provide acne relief, bakuchiol is being praised as a popular retinol alternative.

Bakuchiol also offers a fresh glow to the skin, reducing hyperpigmentation and softening and improving skin texture.

Bakuchiol vs. Retinol

Both retinol and bakuchiol moderate and boost cell turnover. However, there are key differences between the two.

• Derivation

  Retinol is a type of vitamin A. Bakuchiol is plant-based, derived from the babchi plant, and commonly used in Ayurvedic and Chinese medicine to heal skin.

• Shelf Stability

  Bakuchiol is a stable ingredient and has a longer shelf life than retinol. It does not cause photosensitivity (sensitivity to UV rays), as retinol does when exposed to light. (This is why applying retinol for daytime use is not recommended.)

• For Sensitive Skin

  Bakuchiol may be more beneficial for those with skin sensitivities like eczema or rosacea. With its abilities to trigger collagen production, enhance cell turnover, and reduce the appearance of fine lines, it can also help plump skin—all without dryness or irritation.

• In Clinical Studies

  Studies on bakuchiol are limited compared to years of research conducted on retinol. However, a 2019 study found that bakuchiol was similar to retinol in its ability to improve signs of aging, and it could do so with less irritation.

  More research is required to evaluate how bakuchiol stacks up against prescription retinoids for serious skin problems.

Choosing a Bakuchiol Product

Bakuchiol can be found in sunscreens, eye creams, masks, serums, oils, and moisturizers.

Consider what’s important to you in a bakuchiol product: some are moisturizing and leave skin dewy; others are lightweight and absorb quickly.

• For Different Skin Types

  • For Sensitive Skin

    If your skin’s sensitive, skip bakuchiol products that contain AHAs, retinols, or vitamin C. Choose formulations with hyaluronic acid, peptides, and ceramides to strengthen skin.

  • For Dry Skin

    If you have dry skin, look for creamy formulations with olive, coconut, or apricot kernel oil; glycerin; or hyaluronic acid in creamy formulations.

  • For Oily Skin

    For those with oily skin, try something gel based. Or opt for a serum offering niacinamide, exfoliants, or retinol.

  • In Eye Creams

    When purchasing bakuchiol-based eye creams, consider additions like soothing rosehip seed oil, firming niacinamide, and moisture-loving ceramides to decrease fine lines and eliminate dryness.

• Formulation

  • Additional Ingredients

    Bakuchiol works well in combination with other skin-loving ingredients like vitamin C. However, avoid using bakuchiol with exfoliating AHAs. This combination may be irritating to the skin.

  • Concentration

    When it comes to a product’s formulation, look for 0.5 to 2 percent bakuchiol if you’re new to this ingredient or have sensitive skin.

    Higher concentrations (1 to 2 percent bakuchiol) are best for those desiring strong anti-aging results.

Using Bakuchiol Products

Whether bakuchiol’s right for you may come down to the fact that it treats many of the same issues as retinol but without as many side effects.

• Timing

  Bakuchiol products can be applied both morning and night around the eyes or to the face. Keep in mind that if a bakuchiol product also contains retinol, it’s best used once a day in the evening.

• Application

  Apply a bakuchiol product after serum but before sunscreen and makeup. For best results, use a leave-on item rather than a cleanser that washes away.

Precautions

Watch for skin reactions when sampling any new product, even ones with the less-irritating bakuchiol.

Start with a small amount, and apply it every other day to determine if it’s tolerated.

Some individuals may experience irritation with frequent use of bakuchiol.

You may not give much thought to your pelvic floor.

But consider whether you’ve had any of the following:

• urgent need to get to the toilet
• difficulty emptying your bladder or bowel
• pelvic pain, including during sex
• urine leakage when you:
  • laugh
  • exercise
  • sneeze
  • cough

Or perhaps you’ve had a diagnosis of pelvic organ prolapse (POP), a hernia that happens with weakening of the ligaments and muscles that hold the pelvic organs—uterus, bladder, rectum—in place.

Causes of Pelvic Floor Problems

Going back thousands of years, childbirth has been documented as a cause of POP. But it’s not the only cause.

Other risk factors:

• obesity
• family history
• growing older
• hysterectomy

...as well as chronic conditions that increase pressure in the abdomen, including:

• constipation
• asthma

Treatment for Your Pelvic Floor

Short of surgery, there are changes you can make to your diet and lifestyle to improve the condition of your pelvic floor.

• Take Supplements

  “Postpartum women who received a specially formulated postpartum recovery supplement had improved recovery of the pelvic floor after vaginal delivery,” wrote the authors of a report published in Obstetrics & Gynecology Sciences.

  In addition to a prenatal vitamin, study subjects took a supplement formulated with zinc, leucine, and omega-3 fatty acids, all of which contribute to muscle strength and regeneration.

• Avoid Constipation

  Reduce straining when moving your bowels by eating a diet rich in fiber and staying well hydrated.

• Increased Exercise

  It’s not all about Kegels: several exercises help strengthen the pelvic floor easily, including lunges, yoga stretches, and breathing techniques.

  But Kegels are important, too, since the contracting and releasing of the pelvic floor muscles strengthens them.

  Contact a healthcare provider if you’re not sure if you’re doing them correctly.

• Maintain a Healthy Weight

  Obesity affects pelvic floor dysfunction. If you need help to lose weight, ask your healthcare provider.

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