Some 44 million have low bone density, or osteopenia, which puts them at an increased risk of fractures.

Things you can do to protect yourself include ensuring that your diet includes enough protein, calcium, and vitamin D; avoiding tobacco and limiting alcohol intake; keeping your weight at a body mass index above 19; and staying active.

Weight-bearing activities

Strengthening bones can be as easy as walking, dancing, climbing hills or stairs, hiking, or jogging, all of which require no equipment. More vigorous activities, including tennis, pickleball, basketball, and volleyball, which involve running, stops and starts, and direction changes, strengthen the bones.

Yoga and t’ai chi, although they don’t involve high impact, are both weight-bearing and lower the risk of falls because they improve balance.

Plain old jumping, which goes by the fancy name plyometrics, increases benefits to bones. The American Journal of Health Promotion published a study that showed increased hip density after only four months of jumping 10 times twice a day and a significant increase with upping the jumps to 20 times. Those in the study rested 30 seconds between each jump.

Resistance- and strength-training

In addition to weight-bearing exercises, strength-training (using as resistance either your body weight or dumbbells) makes your muscles stronger, which protects and strengthens the bones.

Aim for two to three sessions per week, with 48 hours of rest between sessions. Try squats, lunges, side leg lifts, modified pushups, and planks, and then move on to strength-training with dumbbells, performing bench presses, squats, deadlifts, rows, biceps curls, and overhead presses.

Try the biceps curl

Stand up tall, with your chest lifted, abdominals tight, and shoulders down and back. Hold weights down at your sides, palms facing forward. Slowly bending your elbows, lift the weights to your shoulders to a count of four. Hold for two. Lower the weights slowly, to a count of four, back to starting position.

Do 1 to 3 sets of 8 to 12 reps, resting for 60 seconds between sets.

A few words of caution

Consult with your healthcare practitioner before starting any exercise program, especially if you have osteoporosis or osteopenia.

Begin every workout with a warm-up session (e.g., walking, marching in place, swinging your arms) and end with a cooldown like walking.

Stay hydrated.

Communication is crucial to so much in life. Even the human body requires constant conversations between the organs, muscles, and cells for effective functioning and optimal performance. 

Meet GABA

The body’s neurotransmitters are responsible for sending this continuous information between the brain and other parts of the nervous system. The primary inhibitory neurotransmitter to do this is gamma-aminobutyric acid or GABA, for short. 

GABA’s crucial role is to maintain a balance between the brain’s excitatory and inhibitory signals. When this process works as it should, the brain is able to function at its best, creating a sense of well-being and resilience.

This is why GABA has been nicknamed the calm chemical and is increasingly being explored for help with our modern levels of excessive stress and anxiety.

GABA Deficiency

The body produces GABA through metabolizing dietary protein. Normally, the body produces all that it needs.

However with factors like aging, not enough protein in the diet, and certain medication interactions, GABA’s production can be interrupted.

Symptoms and Conditions

Without GABA to help reduce excessive neural activity, the brain’s cells begin to fire both too easily and too often.

This can lead to a host of issues:

• convulsions
• seizures
• tremors
• cell death

Serious degenerative brain disorders such as Alzheimer’s, Parkinson’s, and Huntington’s diseases have been linked with GABA deficits and excessive brain activity as well.

Those with epilepsy, insomnia, and anxiety do not produce enough high levels of GABA naturally.

What Causes Low Levels?

When individuals are dealing with chronic stress or depression, GABA transmission throughout the brain can become dysregulated. High-fat diets can be culprit of low GABA activity and reduce levels, as can vitamin B6 deficiencies. 

How Can You Tell If You Have Low GABA?

Most of GABA is in the brain, not the blood. So blood tests can be ineffectual. Spinal taps and biomarker testing can be used, but these are extreme or indirect diagnostic tools.

There are online questionnaires that can identify whether you may have low levels of GABA. Symptoms of low GABA include feeling stressed, burnt out, fearful, or worried; experiencing panic attacks or stiff muscles; or craving carbs, drugs, or alcohol for relaxation and calming.

Benefits of Boosting GABA

Besides promoting a relaxed state and improved well-being, there are other positive effects that can occur from increasing low GABA amounts.

Here are some of them:

• decreased anxiety
• improved long-term memory
• better sleep
• reduced hypertension
• lowered inflammation
• limited effects from histamines
• enhanced mood

How to Increase GABA

Fortunately, there are natural ways to boost this neurotransmitter.

• Exercise

  Exercise can increase concentrations of GABA. 

• Meditation

  Meditation helps too. In a 2021 study, long-time practitioners of Integrated Amrita Meditation (IAM) were shown to have higher levels of GABA in their blood when compared to those who did not practice the technique.

• Diet and Nutrition

  Consuming certain foods and beverages can help GABA levels or enhance their activity. Some items to consider include:

  • spinach
  • tomatoes
  • potatoes
  • beans
  • green tea
  • nuts
  • seeds
  • whole grains
  • halibut
  • citrus fruits
  • oats
  • broccoli
  • bananas
  • pineapples
  • guavas

• Supplements

  Generally advertised as a natural tranquilizer, supplemental GABA is available in powder, capsule, tablet, or liposomal spray form.

  If you consider these products, know that some may be combined with vitamin B6, lemon balm, aswhwagandha, or L-theanine to increase beneficial effects and absorption.

First off, it needs to be said: the best way to deal with sunburn, is to avoid it in the first place.

Use a broad-spectrum sunscreen, and one that's safe your family and the environment.

But no matter how careful you are in the sun, it's easy to slip up. Here’s what you can do, just in case.

Treating a Sunburn Naturally

• Homeopathic Relief

  First, take stock of your sunburn. Then pick the right homeopathic remedy for you.

  • Apis mellifica

    Apis mellifica is the remedy of choice if skin is swollen and stings, but feels better when cold is applied.

  • Belladonna

    Take Belladonna every two hours if your head and face are hot, red, and throbbing (and you crave lemonade).

    Belladonna and Heat Stroke

    Prolonged exposure to sun or high temps can sometimes result in heat stroke, which is a serious matter and should be treated immediately.

    Here again, homeopathic Belladonna taken every 15 minutes is the remedy of choice, but seek treatment as soon as possible.

  • Urtica urens

    A dose of Urtica urens is called for if symptoms include itchy, stinging pain that feels worse after sleep or when water is applied. For general relief externally, you can also dilute four drops of Urtica urens in five ounces of water and swab it on.

• Topical Relief

  • Aloe Vera

    The chief agent of relief is topical aloe vera. Herbalist Rosemary Gladstar writes, “Aloe is truly a remarkable healing agent for burns,” noting, “it contains rich concentrations of anthraquinones, which promote rapid healing and tissue repair.”

    According to Gladstar, the gel’s natural sunscreen also blocks up to 30 percent of UV rays. Use one of many natural products containing aloe, or keep a plant handy and split open one of its thick, oozy leaves to apply gel.

    For an extra healing boost, add a few drops of lavender, chamomile, or calendula essential oil to aloe gel, and refrigerate the goop to enhance its cooling effects.

  • Green Tea Compress

    Green tea can benefit a burn internally and externally. Polyphenols and tannic acid in this powerful antioxidant soothe and heal sunburn, reducing redness and inflammation, while counteracting the effects of UV and protecting skin cells.

    Make a compress by steeping green sencha tea leaves for 20 minutes. Strain and retain the liquid, then soak a clean cloth in the cooled tea and apply it to your burn. Then sip a cup for continuing benefits.

• Supplements for Sun Damage

  • Pine Bark Extract

    There’s some evidence that taking natural extracts from the French maritime pine tree may help protect skin from sun damage and reduce the damage after its done. Oral use of a pine bark extract reduced signs of sun damage and reduced the pigmentation of age spots.

Natural Sunscreens

We have a great article on choosing a sunscreen that's safe for your family and the environment, but here are some quick tips:

• Choose a Mineral Base

  For preemptive skin protection, natural sunscreens use a natural mineral base like zinc oxide, which provides UVA protection by deflecting the sun’s rays.

• Look for Skin Soothers

  They may also include ingredients such as beeswax, plant butters, aloe vera, chamomile, and calendula to soothe and protect adults and children.

• There's Safety in Numbers

  When you’re making your selection, look for “Broad Spectrum” and “SPF 15” or higher, which indicate over-the-counter sunscreens that pass the US Food and Drug Adminsitration’s standard for protecting against both ultraviolet B radiation (UVB) and ultraviolet A radiation (UVA).

  Both types of radiation can lead to sunburn, skin cancer, and skin aging.

Playing outdoors is one of the joys of childhood. It’s so much fun, in fact, that kids often can’t be bothered to stop for a drink of water.

Dehydration in Children

Children’s bodies don’t adjust as well to high temperatures as they will later in life, so the risk of dehydration, heat exhaustion, and heat stroke is greater for children.

The younger the child, the greater the risk.

Very young children may not have the language skills to explain what’s causing them discomfort when they’re thirsty, and at that age they are not usually in control of whether they stay outside or go in.

Even older children and teens may become so involved in a game that they don’t realize how thirsty they have become.

Signs of Dehydration

Children aren’t likely to recognize the warning signs of dehydration—they’re too busy having fun. So it’s up to parents, coaches, and caregivers to monitor them and watch for the warning signs before trouble occurs.

Keep an eye out for:

• unsteadiness
• dizziness
• nausea
• headache
• tiredness
• flushed skin
• confusion
• cramps
• irritability

In addition, children may take fewer bathroom breaks (or have fewer wet diapers).

Treating Dehydration

• Take Shelter

  If you notice any symptoms of dehydration, take the child out of the sun and into a cool place as soon as possible.

• Rehydrate

  Encourage the child to sip cool liquids. Water is a great choice.

  According to one study, orange juice remains in the body slightly longer than water, and three other liquids—fat-free milk, whole milk, and an oral rehydration solution—stay in the body considerably longer than water.

• Avoid Soda

  Never give a dehydrated kid soda: caffeine and sugar drain water from the body.

When to Hydrate, and How Much to Drink

Heat-induced illness is preventable, says the American Academy of Pediatrics (AAP).

Children should drink plenty of fluids before, during, and after playing or exercising.

• For periods of time under an hour, water is usually sufficient.
• If children are playing or exercising for longer, try an electrolyte drink like a low-sugar sports drink or electrolyte tablet added to water.

One DIY electrolyte option is a chilled serving of coconut water. 

Other Tips for Staying Cool

• Beat the Sun and Heat

  Have children practice sports early in the day, before the heat builds, or later, when it’s cooler.

• Dress Lightly

  Dress them in lightweight, light-colored clothing.

• Get Acclimated

  Young athletes should acclimate to the heat over the course of two weeks by engaging in workouts that slowly increase in intensity and duration.

  For sports that require bulky equipment, children should practice in light clothing for several days to get acclimated, and avoid heavy gear on hot days.

• Drink Up!

  On hot days, children engaged in sports need a drink about every 20 minutes.

  The AAP recommends at least 5 ounces for those under 90 pounds and 9 ounces for those weighing more than 130 pounds. (One ounce equals approximately two kid-size gulps.)

Do you have questions about probiotics? We got in touch with James B. LaValle, RPh, CCN, for answers!

Frequently Asked Questions on Probiotics

• Types of Probiotics and Your Needs

  • How do you know if you need to take probiotics?

    • For Digestive and Immune Issues

      Other than people with SIBO (small intestine bacterial overgrowth), anyone with digestive issues such as gas, bloating, indigestion, constipation, or loose stools or immune issues such as allergies or being prone to colds will benefit from probiotics.

    • After Taking Antibiotics

      Anyone who has taken antibiotics for an illness or surgery or acne in the past should take a probiotic to restore beneficial flora to adequate levels.

    • When Taking Certain Medicines

      People on acid-blocking medications or nonsteroidal anti-inflammatory drugs (NSAIDS) should also consider probiotics.

  • Which strains work well for specific symptoms/conditions?

    The science of probiotics for condition-specific uses is still evolving. For example, L. rhamnosus has a couple of studies showing it might help weight loss, especially in women.

    I recommend “the friendly trio,” which are three of the most stable, well-documented, clinically studied species:

    • Lactobacillus gasseri KS-13
    • Bifidobacterium longum MM-2
    • Bifidobacterium G9-1

    These have been reported to:

    • improve digestion
    • reduce cold and allergy symptoms
    • restore a healthy microbiome in aging adults

• Proper Dosages for Probiotics

  • What are the recommended levels of colony forming units (CFUs)?

    You want counts in the billions.

    • Some conditions like antibiotic-induced diarrhea will resolve more quickly with higher CFUs.
    • For issues like colitis or autoimmune disorders, healthcare providers may recommend higher CFUs initially but then back down to lower doses as maintenance.

    It is not just about CFU count. Verifying that a brand tests to guarantee that the bacteria remain viable through the shelf life and CFU counts are accurate to the date of expiration is an important part of picking a probiotic.

  • If you eat fermented food, do you need to take probiotics?

    Depending on the products, you often do still need to take a probiotic supplement, mostly because the bacteria starters used to make those food products can be limited in bacteria types.

    Kefir tests out pretty well for the amount of beneficial bacteria it contains, but you have to tolerate milk.

  • How do you know if you should take probiotics daily or weekly?

    Take probiotics daily until symptoms improve. After that, cut down to a couple of times a week.

    If you are on medications that disrupt the microbiome, try taking a probiotic at least five days per week.

• For Those with Medical and Health Concerns

  • If you’re taking antibiotics, when and how do you take probiotics to restore healthy flora?

    Take a probiotic at least two hours away from antibiotic dosing, typically twice a day.

  • Can people of any age take probiotics?

    Probiotics are safe and effective for every stage of life.

    I often recommend probiotics for children due to their role in supporting the immune system, in addition to helping to address skin issues, and easing digestive woes associated with antibiotic usage.

Grilling can be a healthy way to enjoy food. Just look at our favorite summer grilling recipes!

But when meat, poultry, or fish are grilled at high temperatures, chemicals known as heterocyclic amines (HCAs) are produced. Research shows that these may pose a cancer risk.

But there’s no need to put away the grill! Follow these easy tips to help minimize risk.

Safe Grilling Tips

• Clean Before and After

  Burn off any residue on the grill grates both before and after grilling by scrubbing it away with a stiff-bristled grill brush.

• Skip The Fat and Cook Slowly

  Choose lean meat cuts and trim excess fat. Cook large cuts slowly and at a lower temperature.

• Use Marinades on Your Meat

  Marinades can decrease HCA formation by more than 90 percent. Some of the ingredients in marinades even act as protective antioxidants.

How to Tell When Grilled Foods are Ready

Before removing food from the grill, measure its temperature:

1. Insert a food thermometer into the thickest part of the cut.
2. Make sure the thermometer’s not touching any bone, fat, or gristle.

FDA Safe Temperature Minimums

Here is a listing of minimum safe temperatures, as determined by the FDA.

Summer is finally here, and chances are your skin is going to be on display — no more hiding under bulky sweaters.

Here are some tips to keep your skin looking its best for the beach, the barbeque, and beyond!

How to Keep Skin Hydrated

• Be Careful Cleaning

  It may seem counter-intuitive, but water can rob skin of moisture. Even frequent dips in the pool can cause dryness.

  • Limit Baths and Showers

    This is especially true of very hot water or long showers and baths. It’s best to limit daily shower and bath times to 5 or 10 minutes and use warm — not hot— water.

  • Choose Soap Wisely

    Choose soaps and body washes carefully, as some ingredients can make dry skin worse. Look for gentle, fragrance-free formulas, and avoid products that contain alcohol.

  • Consider an Oat Bath

    One tried-and-true remedy to consider is oats, which contain chemicals called avenanthramides that ease inflammation and redness.

    A great way to maximize oats’ itch-relieving properties is to grind or blend old-fashioned oats and then add to running water as the tub fills. A 15-minute soak should provide relief.

    Commercially prepared oat bath products are also available.

• Moisturize and Repeat

  Slathering moisturizer on dry skin may be an obvious solution, but most of us don’t moisturize enough for the products we use to be effective—once a day isn’t enough.

  Experts suggest up to six applications a day for true protection, which means keeping moisturizer handy or investing in duplicates to stash around the house, office, and anywhere else you might need them.

  Always apply moisturizer immediately after washing.

  Choosing a Moisturizer

  Not just any moisturizer will do, and there are two vocabulary words to learn in order to choose the right product for your needs: emollient and humectant.

  • Emollients

    As cells age, crevices form between them. Emollients help these cells hold together better, and give skin a “slippery” feeling. Jojoba oil is an example of an emollient that is commonly found in moisturizers.

  • Humectants

    Humectants pull moisture from the air onto the surface of your skin, increasing hydration. Hyaluronic acid is one of nature’s best humectants, so look for it in the ingredients list.

  • Thick Soothers

    If your skin is very dry or damaged, look for thicker ingredients such as cocoa or shea butter and beeswax.

• Nourish From the Inside Out

  • Fluid Intake

    Dehydration can be an issue in the summer, so it’s important to be mindful of fluid intake.

    Aim to drink eight cups of water each day to keep your skin looking and feeling its best. It also helps the body clear toxins.

  • Essential Fatty Acids

    Essential fatty acids — commonly found in fish, nuts, and seeds — can help ensure skin stays soft and smooth by protecting it from environmental damage.

    Research suggests that regular supplementation with flaxseed or borage oil can boost skin moisture and soothe rough, scaly patches.

The omega oils are a great dietary or supplemental choice for many reasons, for many people. It's especially true for people who want to keep their skin youthful looking.

But did you know that they also may alleviate some chronic or occasional skin conditions?

How Do Fatty Acids Help Your Skin?

Just how essential to skin health are the so-called essential fatty acids?

Initial Studies on Omega Oils

Nearly 100 years ago, researchers put rats on a no-fat diet. Among other health problems, the rats developed skin abnormalities and transepidermal water loss.

Reintroducing saturated fats did not reverse the skin damage, but when the rats were fed polyunsaturated fatty acids—omega 3s and 6s—the skin issues completely cleared up.

How Omegas Can Help Your Skin

We know now that both 3s and 6s are critical to keeping your skin healthy and looking its best.

• Omega-3 fatty acids contribute to immune function.
• Omega-6 fatty acids contribute to the skin’s structural integrity and to its barrier function.

For Inflammation

Both omegas 3 and 6 can also control inflammatory skin responses.

Most Americans do not get enough gamma linolenic acid (GLA), a powerful anti-inflammatory from the omega-6 family.

Omegas as a Remedy for Skin Flare-ups

If you or a family member deals with a skin condition, consider omegas, especially omega 3s.

In addition to playing a role in the overall health of your skin, they can improve a variety of skin disorders.

Consider the research:

• Acne

  Researchers divided 45 people with mild to moderate acne into three groups:

  • an omega 3 group who received 2,000 milligrams (mg) of eicosapentaenoic acid and DHA
  • a borage oil (omega 6) group who received 400 mg of borage oil
  • a control group

  After 10 weeks of supplementation, they found a significant reduction in lesions in both omega groups.

• Eczema (Atopic Dermatitis)

  A 2014 meta-analysis of research on atopic dermatitis (known as eczema) suggested that evening primrose oil (an omega 6) and the omega-3 fatty acid docosahexaenoic acid (DHA) may help some sufferers.

  Later, a 2015 German study found omega 3s may help prevent atopic dermatitis, also known as eczema.

• Psoriasis

  Scientists reviewed studies of different dietary supplements used by psoriasis patients, including vitamin D, vitamin B12, selenium, and the omega-3 fatty acids found in fish oils.

  They found that the fish oils provided the most benefits.

• Rosacea

  In a 2016 randomized, controlled study of people with dry-eye symptoms stemming from rosacea, people were given either omega-3 fatty acids or a placebo twice a day for six months.

  The researchers found the symptoms of those who received the omega 3s significantly improved.

Sources of Omega 3s and Omega 6s

The essential fatty acids can’t be made in the body, so we need to get them through food or supplements.

You can get omegas through the food you eat, as dietary supplements, and even as topical supplements that you apply directly to your skin.

• Omega 3s

  The standard American diet is typically too low in omega 3s.

  Omegas can be found in many foods, but great sources include:

  • dark greens
  • walnuts
  • canola oil
  • flaxseed
  • fatty fish
    • salmon
    • tuna

• Omega 6s

  Most Americans actually consume too much omega-6 fatty acid!

  That's due to its presence in commercially processed vegetable oils and grains.

  Omega 6s can be found in a variety of sources:

  • some high-protein foods, like:
    • meat
    • eggs
    • tofu
  • certain oils, including:
    • safflower oil
    • evening primrose oil
    • borage oil

• Gamma Linolenic Acid (GLA)

  Good sources of GLA include:

  • borage oil
  • evening primrose oil
  • black currant seed oil

What is Creatine?

Creatine is an amino acid found naturally in your body.

It’s been shown to help build muscle and strength, especially when used in combination with resistance training.

Recent studies suggest that creatine may also support improved cognition.

Benefits of Creatine

• Boosted Endurance

  Creatine may help to improve sports performance by supporting stamina and strength, making it possible to work out longer and at a higher intensity—especially when lifting weights, sprinting, or performing other actions that require short but powerful bursts of effort.

  For example, one 2021 study determined that creatine led to increases in both low-speed and high-speed strength, maximal work output, sprint performance, and fat-free mass.

• Reduced Injury Risk and Quicker Recovery

  Creatine has been shown to reduce cramping.

  Some research has found a link between creatine and a reduced risk of muscle and joint injuries.

• Bonus Benefits for your Brain

  Emerging research suggests that supplementing with creatine may support enhanced memory performance in healthy people, particularly older adults.

  One recent review found that participants who supplemented with creatine performed better on tests of memory than those that received a placebo.

  Another recent study found that participants who supplemented with five grams (g) of creatine for six weeks experienced a small, but beneficial, improvement in cognitive performance.

Timing Creatine Supplementation with Exercise

One recent study found that taking creatine after exercise may produce more benefits than taking it before, but the evidence wasn’t particularly strong.

Is Creatine Right for You?

• Creatine for Vegetarians

  Most of the creatine in our diets comes from meat or seafood. Vegans and vegetarians might need a boost.

  Researchers evaluated nine studies concerning creatine levels in vegetarians.

  The researchers determined that supplementation helped increase lean tissue mass, muscular strength, and muscular endurance in participants.

  “Overall, it appears vegetarian athletes are likely to benefit from creatine supplementation,” wrote the authors of the review, which was published in the International Journal of Environmental Research and Public Health.

• Other Notes and Precautions

  • Safety Concerns

    Creatine monohydrate is the safest and most extensively researched form of the supplement, even at higher doses (a typical dose is 3 to 5 grams per day).

  • Weight Gain

    One common side effect of creatine supplementation is weight gain, but it tends to be due to an increase in muscle, and not fat.

  • Dehydration

    Creatine draws water to the muscles from the rest of the body, potentially causing dehydration.

    It’s important to drink plenty of water when supplementing with creatine.

Hair loss and thinning hair can affect both men and women as they age.

What Causes Hair Loss?

It all comes down to testosterone levels.

While up to a quarter of men see their hair starting to thin by the time they’re 30, women have protection from hair loss in their younger years when their estrogen production is at a lifetime high.

But as they approach menopause, women’s estrogen levels can plummet, leaving them vulnerable to the effects of dihydrotestosterone (DHT).

DHT inhibits the normal function of hair follicles, resulting in thinner and fewer hairs and the condition called androgenic alopecia (AGA), also known as male pattern baldness.

Other Causes

While AGA accounts for up to 95 percent of hair loss, there are other causes. Hair loss can be triggered by:

• weight loss
• stress
• trauma
• hormone imbalances

What's Considered Normal?

It can sometimes be difficult to tell what constitutes normal hair loss.

The consensus seems to be that shedding up to 125 strands of hair per day is normal, but more than that can be a problem, especially if the hairs aren’t being replaced.

Helpful Supplements for Thinning Hair

Certain supplements can help reduce the incidence and appearance of thinning hair.

• Saw Palmetto

  An extract derived from the berries of the saw palmetto plant may be effective in blocking the enzyme that converts testosterone to DHT.

• Omegas and Antioxidants

  A study of 120 women with hair loss found that supplementation for six months with omega-3–rich fish oil, along with:

  • black currant seed oil
  • vitamins C and E
  • lycopene

  ...reduced hair loss in almost 90 percent of subjects and improved hair density.

• Zinc

  Zinc may play a role in preventing baldness, but don’t exceed 100 milligrams (mg) daily from food and supplements.

• Silica

  Silica aids healthy hair growth—some experts recommend taking 3 mg of choline-stabilized, concentrated orthosilicic acid once or twice a day, up to a maximum of 6 mg.