Spring brings memories of my mother, gathering dandelion greens and eating them steamed, with a splash of vinegar. It’s invigorating to eat bitter greens, knowing they clean the digestive tract after a long winter, helping the body better absorb nutrients. Seasonal detoxification regimens also encompass food and beverage combinations designed to cleanse the body of substances that are harmful, or at least unhelpful, to health. Among them are heavy metals.

What Are Heavy Metals?

Naturally occurring metallic components of the earth’s crust, toxic heavy metals are ubiquitous and “contribute to noncommunicable chronic diseases,” according to researcher Margaret E. Sears, PhD.

Heavy metals include:

• aluminum
• arsenic
• lead
• mercury

How Do Heavy Metals Get Into Your Body?

Heavy metals get into your body in many ways, from drinking water contaminated with lead; eating fish caught or raised in waters where mercury is prevalent; and using unsafe kitchenware to having a job that involves heavy metals or even breathing dust that contains old lead paint.

What Is Heavy Metal Toxicity?

Some mineral elements that are important to human health in small doses (calcium, iron, and zinc, for example) can become toxic in very large amounts. Acute heavy metal toxicity, from getting a large dose at one time, can bring on frightening symptoms. Low doses of heavy metals over time can cause chronic heavy metal poisoning.

Symptoms of heavy metal poisoning and toxicity include:

• Fatigue
• Muscle and Joint Aches
• Headache
• Constipation
• Nausea
• Confusion
• Numbness
• Fainting

Metals are a causative factor to many health issues, including cardiovascular, blood pressure, endocrine, thryroid, and neurological types of issues.

What Is Chelation Therapy?

Chelation agents bind with heavy metals in the body, allowing them to be excreted through the urine. Anyone wishing to do a heavy metal detox should, with their healthcare practitioner’s approval, consider looking for products containing the following ingredients:

• ALA (alpha lipoic acid)
• Cilantro
• EDTA (ethylenediaminetetraacetic acid)
• Glutathione
• Modified Citrus Pectin
• NAC (N-acetylcysteine)*

*NAC is one of the building blocks of the antioxidant glutathione, which the body manufactures in the liver and uses to escort mercury from the body.

Substantial research has also shown that probiotics belonging to the Lactobacillus genus also decrease toxin absorption. 

For those who want more than a jolt of caffeine in their coffee, the trending beverage known as mushroom coffee offers more than just a wake-up. The medicinal mushroom extracts it contains boast many potential health benefits.

Inform your healthcare provider when adding mushroom extracts to your daily regimen.

Mushroom Coffee FAQ

Does Mushroom Coffee Have Caffeine?

Powdered mushroom extracts are mixed half and half with ground or instant coffee, so the brew contains more caffeine than traditional decaf but less than regular coffee.

What Does Mushroom Coffee Taste Like?

No need to worry about flavor: mushroom coffee tastes like coffee, not mushroom soup. 

Some mushroom coffees also contain flavorings (think chai, cocoa).

Is Mushroom Coffee Nutritious?

Many brands boast nutritional blends, with gut-supportive prebiotics and probiotics; stress-fighting adaptogens such as ashwagandha; herbs; or vitamins and minerals.

Research has focused mainly on the health benefits of individual mushroom extracts, which range from lowering blood sugar and cholesterol to supporting patients undergoing cancer treatments.

Note that because few of the findings to date are based on human clinical trials, we refer to potential rather than known health effects.

Organisms found in foods like yogurt show promise in altering mood, stress, and pain sensitivity.

We know that consuming probiotics can help with digestion, but a recent study has given weight to the idea that probiotics may also change the way we process emotions.

Probiotics & the Gut-Brain Connection

The UCLA researchers who published the study found that women who ate yogurt with probiotics for a month displayed altered resting brain activity and changed responses to emotional tasks.

“Our findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment,” said Dr. Kirsten Tillisch, of UCLA’s School of Medicine, following release of the study in the journal Gastroenterology.

“When we consider the implications of this work, the old sayings ‘you are what you eat’ and ‘gut feelings’ take on a new meaning.”

Dr. Tillisch said the study indicated the “gut-brain connection is a two-way street.”

How Do Probiotics Benefit Your Brain?

Well, during the monthlong study, 36 women ate either:

• yogurt with live probiotic cultures twice a day
• a dairy product with no living bacteria
• no dairy products

Each woman was given a magnetic resonance imaging (MRI) brain scan both before the study and after. Their brains were studied first at rest, then while performing an “emotional faces attention task” (they were matching pictures of angry or fearful faces).

The scans showed that women who ate the probiotic yogurt twice daily had less activity in the parts of the brain that get and integrate sensory information. There was also less activity in the parts of the brain that handle cognition and emotion.

While the study confirmed a scientific concept about the mind-body connection, it also proved that the brain doesn’t just send signals to the gut, the gut also communicates with the brain.

More study is needed to show how the probiotics work on the mind’s function and how they may be used to relieve chronic pain or emotional problems.

Every year that goes by, your chances for vision loss go up. It’s a sad fact that by the age of 65, one in every eight adults will experience at least some amount of compromised vision.

Age-Related Eye Problems

The top causes of impaired vision include cataracts, age-related macular degeneration, glaucoma, and diabetic retinopathy. Here’s how you can help preserve your eyesight against these threats.

• Cataracts

  There are 24.4 million Americans age 40+ with cataracts. By the age of 75, half of all people will have them.

  The clouding of the lens of the eye, which is the calling card of cataracts, is the top cause of correctable reduced vision. Cataracts develop slowly over time, which is why they are sometimes not noticed until vision impairment has progressed.

  Factors that delay or prevent cataracts would greatly enhance the quality of life for many seniors. Nutrition researchers have eyed antioxidants for a while when it comes to cataracts, since free radicals are a major culprit in their formation. Consequently, antioxidants offer strong protection against the development and progression of cataracts.

  Topping the list are vitamins C and E and the carotenoids lutein and zeaxanthin. Vitamin B2 also makes a strong case in the research for preventing cataracts.

• Age-Related Macular Degeneration

  Age-related macular degeneration (AMD), a leading cause of blindness, is a progressive disorder affecting the central part of the retina, called the macula.

  The macula gets damaged from constant UV light exposure, but certain nutrients act as a shield against this damage.

  As with cataracts, the carotenoids lutein and zeaxanthin are heavy-lifters here. Keeping levels of those two nutrients abundant pays off by lowering the risk of fading vision in the future. Pistachios are rich in lutein, and recent research shows that eating about two ounces of these nuts daily for 12 weeks leads to significant increases in a pigment that protects the retina.

  The omega-3 fatty acids in fish oil also merit mention. Diets that include fish regularly, as well as this nutrient in supplement form, guard against AMD and can sometimes regain lost vision in certain people.
  
   

• Glaucoma

  Anyone over age 60 is considered at high risk of glaucoma—the condition that increases pressure in the eye (specifically on the optic nerve), which can result in blindness.

  As with AMD, omega 3s show promise with this eye condition. Specifically, supplementing with DHA has been shown to reduce pressure in the eye, based on research in a population who already had glaucoma.

  In addition, plenty of vitamin C—once again this antioxidant shows its support for healthy vision—is linked to protection from developing glaucoma.

• Diabetic Retinopathy

  People with diabetes (both Type 1 and Type 2) are at higher risk of diabetic retinopathy, making this condition a leading cause of vision impairment in adults.

  The high levels of sugar in the blood can damage the tiny blood vessels in the retina. Keeping blood sugar levels under tight control is the most important way to minimize the risk of this vision hazard.

  A few supplements can provide support, and once again several antioxidants (including the multi-talented lutein) claim top billing for being beneficial for diabetic retinopathy.

  In one study, a daily antioxidant supplement (including vitamin E, coenzyme Q10, and Pycnogenol) improved eye health.

  Similarly, stand-alone supplements of Pycnogenol have been documented to improve vision in those with early-stage diabetic retinopathy.

Symptoms of Impaired Vision

A surprising number of people live with undiagnosed age-related eye conditions—many of whom could be treated to improve their vision.

The following symptoms indicate a need to get your vision (or your loved one’s) checked out:

• Reading material held very closely or at an angle
• Changes in writing quality
• Overfilling glasses when pouring a drink
• Spilling food and difficulty cutting food
• Complaints that the lighting is always too poor to see properly
• Difficulty quickly identifying faces or objects
• Mis-reaching when trying to pick up an item
• Bumping into things 
• Shuffling when walking or stepping hesitantly
• Walking up/down stairs more cautiously than before

Cheese is an almost universally loved food. What better way to showcase its appeal than a beautiful cheese tray? (Of course, a fondue for the holidays is also fun!)

How Much Cheese Is Needed for a Party?

First determine the number of guests. If cheese will be the main food, offer 3 pounds for every 8 people; 6 pounds for every 16; and 9 pounds for every 24. If there’ll be other food at the party, approximately 3 to 4 ounces of cheese per person should suffice.

Buy different flavors and textures for the most variety. Select at least one cheese from each of the four categories:

• Aged (Gouda, aged Cheddar)
• Soft (Camembert, Brie)
• Firm (Manchego, Parmigiano-Reggiano)
• Blue (Gorgonzola, Roquefort, Stilton)

You may also wish to offer various cheeses based on the type of milk they’re made from (cow’s, goat’s, sheep).

How to Serve a Cheese Platter

• Prepare Ahead of Time

  Remove all cheese from the fridge one hour before serving to allow flavors to develop at room temperature.

• Separate Different Kinds of Cheese

  • Stinky Cheese

    Place strong-smelling cheeses on their own platters; offer a separate knife for each type.

  • Hard Cheese

    Hard cheeses can be broken into chunks with a fork for a natural look. Or, slice them for an elegant effect.

  • Soft Cheese

    Serve soft cheeses with a small spoon or knife for easy spreading.

• Label the Different Varieties

  For a stylish presentation, place the cheese on a small and clean chalkboard, and then write the name of each variety near the cheese with non-toxic chalk.

  Wrap and tape printed or hand-written strips of paper around toothpicks as a simple and eye-catching way to identify each type.

• Suggest Pairings

  Consider staging the platter to demonstrate various pairings. For example, stack aged Cheddar atop slices of sour Granny Smith apple. Or sprinkle candied pecans on soft goat cheese. Drizzle a blue cheese with honey.

• Accompany with Carbs

  Offer bread and crackers on separate plates or in baskets. Choose flavors that won’t compete with the cheese.

  Steer clear of anything with sesame seeds, herbs, or garlic. Breads containing walnuts, olives, or dried fruit make a nice accompaniment, as these ingredients pair well with cheese.

  Serve breads and crackers in varying sizes and shapes for visual appeal (bread sticks, baguettes, round and square crackers).

• Additional Flavors

  • Spicy, Salty, and Sweet

    Alongside the cheese platter, or on it if there’s still room, feature an assortment of salty and sweet accompaniments. Offer choices such as:

    • fresh fruit
      • apples
      • pears
      • grapes
    • dried fruit
      • cherries
      • apricots
      • pears
      • apples
    • nuts (candied or plain)
    • honey
    • chutneys
    • spicy mustards

  • Savory Options

    Small bowls of marinated olives, roasted red peppers, and artichoke hearts are popular savory choices.

    Consider offering cured meats such as prosciutto and salami. Just be sure to not overcrowd the platter.

• Beverages

  Wine is a traditional beverage choice with cheese, but sparkling cider makes a festive, non-alcohol accompaniment.

Lavender remains one of our most beloved and medicinal healing aromas, most often enjoyed as an essential oil. But how do you make an essential oil from scratch at home with fresh or dry lavender buds?

Unfortunately, it’s not simple!

How Are Essential Oils Made?

Essential oils are generally made with special distillation equipment such as a still, and a lot of plant material.

Lavender is relatively affordable because it’s easy to grow and “only” requires about 16 pounds of lavender buds to make a single one-ounce bottle of essential oil. I’d estimate that each pound of blossoms is approximately the volume of a throw pillow.

Thankfully, the art of hydrosols allows you to craft aromatherapeutic lavender remedies at home in your kitchen without fancy equipment and a lot less plant material.

What is a Hydrosol?

A hydrosol is the first step of making an essential oil.

Simply put, you place aromatic plants and water in a pot, simmer, then capture and reconstitute the steam back into a liquid, yielding distilled water along with a tiny amount of therapeutic and fragrant essential oil.

How are Hydrosols Different Than Essential Oils?

Compared to an essential oil, hydrosols are gentler, safer, and more affordable.

You can use a hydrosol as a facial toner, linen spray, lightly aromatic air mist, and in culinary, medicinal, and cosmetic recipes.

The only downsides are that the aroma is much milder than an essential oil and the shelf life is relatively short.

Do I Need Equipment to Make a Hydrosol?

While professionals would work with a fancy still, often made of copper, to craft a hydrosol, you can repurpose common kitchen equipment to make your own at home.

The set up seems confusing but once you find the equipment that works with what you have on hand, it’s actually quite simple, and your hydrosol will be done in just a few hours.

Choosing an Herb

Any aromatic herb that retains its aroma through the heating process makes a lovely hydrosol. Lavender (fresh or dry) is a favorite, but you can also work with mint, rosemary, lemongrass, holy basil (divine!), etc.

Fresh-from-the-garden herbs work well, but if the dried herb retains the aroma – like lavender does – you can work with it dried, too.

Most ingredients sold as essential oils that don’t cost a fortune will work well. Unfortunately, many sweet and floral scented flowers don’t come across as nicely in a hydrosol, though it can be fun to experiment to see what works and what doesn’t.

Lavender Hydrosol Recipe

The goal here is that you are going to put plant material and water in a large stock pot, prop an empty heat-safe bowl in the middle. Turn the pot lid upside down and either place ice directly in the upturned lid or in a metal mixing bowl on top of the lid.

As you gently simmer the plant material, the steam of the water and essential oils collects on the top of the lid, turns back to liquid due to the ice, and then drips down the upside-down-lid into the bowl. What you catch in the bowl is your hydrosol.

Working with sanitized equipment and containers is preferred.

1. Prop an Empty Bowl in the Middle of the Pot

   Some people use a clean brick to prop the bowl up in the water so it doesn’t float around nor come in contact directly with the bottom of the pan.

   I personally use a bowl that’s heavy enough to stay put. One of my colleagues, Jessica LaBrie of Blackbird’s Daughter Botanicals, uses a tempered glass measuring cup propped on a mason jar lid.

   See what works for you with what you have on hand.

2. Add Water and Plant Material

   The water and plant material goes outside of the bowl in the middle (about 2 inches of water and a few cups of fresh or dried lavender blossoms) – the bowl should remain empty so it can capture the finished hydrosol.

3. Cover with an Upturned Lid & Ice

   If you can put ice directly on the upturned pot lid, that will more rapidly condense the steam. However, it also creates a sloshy mess that’s difficult to handle as the ice begins to melt.

   You can use a turkey baster to remove the liquid and will need to do this throughout the hour or two that your hydrosol is distilling.

   I prefer to put ice in a large metal mixing bowl and then place that on top of the lid or simply directly on the open pot – it’s so much easier to handle! And I can step away and just check on it periodically.

   For the pot lid, I prefer to use a metal lid because it will be exposed to heat and ice simultaneously, which might break glass or ceramic lids. That said, you might be ok with a tempered glass lid if that’s all you have.

   I also prefer a lid without the steam vent hole (but if your lid has a hole, you can try taping it over or simply put a metal mixing bowl on top).

4. Gently Simmer

   Bring your water to a gentle boil then turn it down to a simmer so that it’s releasing steam but not boiling vigorously. Let this simmer for 1-2 hours.

   Keep an eye on the ice/melted water situation to remove water and replace ice as needed.

5. Remove the Hydrosol

   After 1-2 hours, remove the pot from the heat, gently remove the lid. The hydrosol will have collected in the bowl, which you can remove with a measuring cup, spoon, or ladle – be careful not to burn yourself.

   Pour this into spray bottles to enjoy!

Shelf Life

Hydrosol is best enjoyed within a few months since it can grow microbes if introduced (water is not a good preservative) and over time, which can appear as white, grey, or green floaties.

I sometimes make an aromatic alcohol extract in good quality vodka and then add some of that to the hydrosol to extend the shelf life – you can make it just like a medicinal tincture (learn how at wintergreenbotanicals.com/tinctures); however, often it’s ready within just a day or two.

You can also keep extra hydrosol in the freezer to extend the shelf life.

The National Center for Health Statistics recently ranked life expectancies in a number of developed countries worldwide. There’s no easy way to break it: Men from the US didn’t crack the top 10. They didn’t even make the top 20.

The good news is it’s easy for men to boost wellness and longevity with simple lifestyle changes.

Nutrition for Men Through Life

In general, guys need more magnesium and B vitamins than women—but less iron.

Start with a high-quality multivitamin/mineral formulated for men. Then check the age ranges below for targeted supplements. 

20-35: Top Health Tips for Young Guys

• Eat five or more servings of fruits and vegetables daily.

• Get 30-plus grams of fiber. Psyllium, flaxseeds, or Salba (a proprietary, heirloom seed from Peru) are useful sources.

• Exercise at least three times a week. Supplement with protein before and after each session.

• To fight postworkout inflammation, consider fish oils rich in omega 3s. Garlic and ginger are anti-inflammatory herbs that taste great and can be taken as supplements.

•  Inflammation can lead to cardiovascular problems. Ask a healthcare provider about a C-reactive protein (CRP) test to measure inflammation levels.

• An anti-inflammatory regimen is among the best choices you can make now for long-term heart health. Get plenty of antioxidant vitamins like C and E.

36-50: Best Health Strategies for the Midlife Male 

Battle that belly and you fight disease like Type 2 diabetes and heart disease. Even for lean men, a growing waist signals risk for disease.

For each additional 5.5 inches he packs around the middle, a man’s chance of experiencing heart disease rises by 35 percent!

• Help trim body fat. Vitamin-B complex, vitamin C, zinc, magnesium, and chromium all support healthy metabolism.

• Green tea extract supports weight loss.

• An antioxidant involved in energy production, coenzyme Q10 (CoQ10) tends to be low in overweight people. CoQ10 is also essential for anyone taking statin drugs.

• When stress and fatigue hit, a few supplements may help you regain balance. Nutrition expert Patrick Holford suggests the following to combat the negative effects of stress: B vitamins (B1, B2, B3, B5, B6, B12, folic acid, and choline) along with CoQ10, vitamin C, calcium, magnesium, iron, zinc, and chromium.

• Reduce or eliminate caffeine, sugar, and other short-term energy crutches, and replace them with natural options like the amino acid tyrosine.

• D-ribose (a five-carbon sugar that’s a structural component of DNA and RNA) may boost energy and helps stave off sore, stiff muscles.

51 Plus: Guys, Keep Your Engines Running!

Some form of erectile dysfunction affects an estimated one-third of men over their lifetimes.

After ruling out underlying causes such as high cholesterol, diabetes, or certain pharmaceuticals with a doctor, consider natural alternatives to prescription drugs.

• Ginkgo, L-arginine, choline, B vitamins, and zinc support erectile health, particularly after two to six months of use.

• Antioxidant vitamins C and E, the trace mineral selenium, and essential fatty acids support optimal sex drive and functioning.

• Talk to a trained herbalist about botanical boosters for the thyroid and adrenal glands. Both of these glands provide a foundation for sexual and overall well-being. (Helpful herbs may include bayberry, passionflower, and skullcap.)

• Anyone with hypertension (high blood pressure) is wise to cut salt intake and seek stress-reducing techniques such as meditation or biofeedback.

• Supplemental garlic, quercetin (a flavonoid found in fruits and vegetables), and hawthorn have been found to help lower blood pressure in recent studies—the latter may also help lower cholesterol.

• Stay sharp as you live longer. Gotu kola, a popular Indian herb, works to stimulate the brain, strengthening memory and mental ability.