Keeping Fleas Under Control

• Comb Regularly

  Whenever fleas are a problem, combing with a flea comb removes shedding hair along with these parasites and their eggs.

• Spray with Neem

  Try spraying your pet and his bedding with natural products containing neem (gentle to pets but toxic to parasites) to prevent infestation. In addition to fleas, neem can help keep your dog free from ticks, lice, mites, flies, and mosquitoes.

• ACV and Warm Water

  Another natural flea preventive is a homemade spray made of 50 percent apple cider vinegar and 50 percent warm water. For best results, use unfiltered, organic apple cider vinegar that has not been pasteurized.

  Fill a spray bottle with the solution and spray on your pet’s fur daily. Pay special attention to the base of the tail and behind the ears.

• Herbal Shampoos

  A gentle herbal shampoo that helps repel fleas will contain ingredients such as:

  • bergamot
  • citronella
  • eucalyptus
  • geranium
  • juniper
  • lavender
  • neem
  • pine cedar
  • rosemary

Repel Mosquitoes & More

Diluted essential oils of peppermint and lavender are great for repelling insects.

Usage

First, apply oils to a small area of your pet’s skin to watch for negative reactions. Eucalyptus, lavender, rosemary, rose geranium, or citronella essential oil can also be applied to a heavy-duty woven nylon collar or a bandana.

Use an eyedropper to put one drop of 100 percent pure essential oil on the collar each week. If your dog seems to tolerate the smell, you can try two drops per week.

Precautions

Common sense precautions include always diluting essential oils in a carrier oil (such as grape seed or jojoba) before using them topically.

Do not use these collars on cats, as most essential oils are toxic to them.

Pregnant women should also avoid using undiluted essential oils.

How to Treat a Honeybee Sting

1. Honeybees leaves their stingers behind. Gently flick the stinger away or remove it with tweezers.
2. Rinse the sting with cider vinegar or strongly brewed chamomile tea.
3. A drop of full-strength or diluted essential oil of chamomile or tea tree oil can be safely applied to a bite or sting on most adult dogs as long as you avoid the eye area.

Precautions

Do not use this disinfecting treatment on cats, very small dogs, or young puppies.

Dental health is far more than just pearly whites—healthy gums hold those pearls in place. Periodontitis, or periodontal disease, causes loss of teeth and other health problems.

"About 300 diseases and conditions are linked in some way to oral health," Dr. Brittany Seymour, an associate professor of oral health policy at the Harvard School of Dental Medicine, told the Harvard Women's Health Watch newsletter.

Bacteria and inflammation can travel from the mouth, enter the bloodstream, and reach distant areas in the body.

It all starts with gingivitis.

The Onset of Gingivitis

This early stage of gum disease makes gums puffy and red, and may cause bleeding, bad breath, and loose teeth.

Many people think of it as an adult problem, but gingivitis is common in children, who may not brush thoroughly, and teens, whose busy lifestyles interfere with regular brushing.

Early and Regular Treatment

Gingivitis is easily treated with daily flossing and brushing along with regular professional cleanings.

Ongoing Risks

Left untreated, more advanced forms of periodontal disease develop, with serious health implications, finds Tom McGuire, DDS, founder of the Dental Wellness Institute.

• Cardiovascular Disease

  Older adults with high levels of "bad" bacteria in the mouth also tend to have thicker carotid arteries, implicated in stroke and heart attack.

• Maternity

  Moms with periodontal disease are more likely to deliver premature and underweight babies than women with healthy gums.

At-Risk Groups

• Diabetes and Periodontitis

  Diabetes raises a person’s risk for gum disease, and conversely, gum disease seems to worsen diabetes.

  One 2020 study estimated that people with diabetes who had severe gum inflammation could reduce damage to their kidneys, eyes, and nerves by about 20 percent with improved gum care.

• Rheumatoid Arthritis

  People with this disease are more likely to have gum disease than healthy subjects, researchers say.

Oral Health, Naturally

Practice good oral hygiene and eat a plant-based diet.

• Diet

  Drink plenty of water and eat whole foods, including fresh fruits and raw vegetables that give your teeth and gums a workout.

  If bad breath is a concern, try unsweetened yogurt. A small Japanese study found that it reduces compounds that cause bad breath and reduces plaque.

  For snacks, eat raw veggies, cheese, or fruit as opposed to processed starchy or sugary snacks that leave acids that attack tooth enamel for up to 20 minutes.

• Hygiene

  Tartar sits on the gum line, creating pockets where bacteria thrive. Under the tooth, these pockets lead to inflammation, infection, tooth loss, and eventual destruction of the bone and connective tissue.

  Regular professional cleanings and daily floss-and-brush routines prevent gingivitis.

• For Smokers

  Avoid tobacco, and if you still smoke, stop. It increases your risk for periodontal disease, as well as oral cancers and fungal infections.

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.

Nutrition and Supplements for Bone Health

• Vitamins

  Without certain vitamins, minerals can’t do their job of binding to the tissue that forms into bone.

  • Vitamin D

    One of the most important vitamins for healthy bones, Vitamin D is needed to prevent serious risks.

    Production of this vitamin happens naturally when the cholesterol in our skin is converted into D by the sun’s rays.

    About 10 to 15 minutes of daily sun exposure yields the equivalent of 400 IU of vitamin D, but if sunlight hours are abbreviated or you’re avoiding the sun, supplemental D is a good alternative.

    Dietary sources include:

    • butter
    • liver
    • fatty fish (salmon, tuna, mackerel)
    • cod liver oil
    • egg yolks

  • Vitamin K

    Without this group of compounds, our bones would resemble dusty chalk. According to James Balch, MD, vitamin K “is essential for bone formation and repair.”

    A preferable alternative to taking vitamin K directly is to supplement your diet with a healthy dose of intestinal flora, or probiotics, available in capsules or liquid and in live-culture yogurt.

    Postmenopausal women, who are particularly at risk of osteoporosis due to hormonal shifts, may have lower levels of K.

• Minerals

  • Calcium

    Calcium is the foundation of good bone health. It's readily available in supplement form, and foods such as:

    • broccoli
    • carrots
    • cauliflower
    • dairy products

    The problem here is one of nutrient absorption, with some researchers suggesting that only 10 percent of the mineral being absorbed from our diet or supplements.

    When supplementing, look for “whole food” concentrates in calcium supplements, which will be easier to assimilate.

    But remember:

    • Your body can only absorb about 500 mg of calcium at a time.
    • Unless it is taken with magnesium, most calcium will either:
      • move through the body without being absorbed
      • wind up as kidney stones or gallstones

  • Magnesium

    Some sources say that the real cause of osteoporosis is insufficient magnesium. One study indicates that most women over the age of 40 have low levels of this mineral.

    About 60 percent of our body’s magnesium resides in the bones, and it is a crucial partner with calcium, taken in the right proportion.

    Finding that balance is key—with too little magnesium, calcium will be excreted rather than absorbed.

  • Phosphorus

    Another key player in the delicate calcium balance. 80 percent of our body’s phosphorus is found in bones and teeth.

    However, too much of this mineral can keep calcium from being absorbed!

    This is one of the main reasons that drinking soft drinks can affect bone health: the phosphates in soda compete with calcium.

  • Boron

    An important factor in bone metabolism, boron helps facilitate the absorption and balance of:

    • calcium
    • magnesium
    • phosphorus

    Boron is available as an individual supplement, but look for it in combination with other minerals (such as calcium and magnesium) too.

• Herbs and Extracts

  • Resveratrol

    Older, overweight men strengthened their bones by taking 1,000 milligrams of resveratrol.

    That’s a fairly high daily dose, but this group of men was at significant risk of developing osteoporosis due to low-grade inflammation caused by metabolic syndrome (a cluster of risk factors linked to diabetes and heart disease).

    The supplement stimulated bone formation and mineralization during the 16-week trial.

Each year the International Herb Association (IHA) selects an herb to showcase as its Herb of The Year, based on its medicinal, culinary, or decorative qualities.

This year’s selection—German chamomile (Matricaria chamomilla)—offers benefits in all three areas. Read on to learn more about this versatile herb.

Chamomile’s Rich History

German chamomile has been a staple of herbal medicine for thousands of years. A native of Europe, India, and China, chamomile was first brought to North America during Colonial times.

With its delicate daisy-like flowers that bloom from midsummer until the first frost, chamomile is a tried-and-true annual that is enjoyed by both humans and pollinators.

Its name, from the Greek words chemos and melos (meaning “ground apple”), references chamomile’s lovely apple-like scent.

Uses for Chamomile

In addition to important nutrients like potassium, calcium, and folate, chamomile also contains phytochemicals that act as antioxidants.

Some research suggests that chamomile may help lower heart disease risk, support a healthy immune response, and slow age-related bone loss.

• Rest and Relaxation

  Chamomile has traditionally been used to promote relaxation and ease the transition to sleep.

• Anti-Inflammatory

  Thanks to its anti-inflammatory properties, chamomile can help heal canker sores and treat gingivitis.

  It may also help ease a host of digestive issues, including diarrhea, constipation, acid reflux, and nausea.

• Topical Soother

  When used topically, chamomile may help soothe skin infections like shingles and boils.

Tips for Trying Chamomile

• Ingested

  Typically used dried and consumed as tea, chamomile flowers can also be eaten or taken in capsule form as a supplement.

• As a Topical Oil

  Chamomile essential oil may be found as an ingredient in personal care and beauty products.

Precautions

• Daisy Allergies

  People who are allergic to plants in the daisy family (including chrysanthemums, marigolds, and ragweed) could have an allergic reaction to chamomile.

• Medication Interactions

  Because this herb can interact with certain medications, including warfarin, it’s important to consult with your healthcare practitioner before trying products containing chamomile.

The health benefits of probiotics—the beneficial bacteria found in live-culture yogurt, fermented foods, and dietary supplements—are well known.

From resolving diarrhea to bolstering immunity, probiotics contribute to health in many ways.

Not so well-known? Compounds called prebiotics.

What Are Prebiotics?

Prebiotics, dietary fibers that humans can’t digest, serve as food for probiotics. Consuming more prebiotics will contribute to flourishing colonies of good bacteria in your system.

Most prebiotics fall into the category of carbohydrates, with the main prebiotics being inulin, fructo-oligosaccharides (FOS), and galacto- oligosaccharides (GOS).

These prebiotics, when consumed in functional foods or taken in dietary supplement form, contribute to the growth of healthy bacteria in the intestines.

Benefits of Balanced Gut Flora

• Enhanced Immunity

  The common cold and similar respiratory viruses back off when faced with the power of probiotics.

  One six-month study found that overweight and older adults who took a daily probiotic supplement had a 27 percent lower incidence of upper respiratory tract symptoms compared to a group that received a placebo. The most significant effects were seen in people 45 or older, as well as those with obesity.

  Lead researcher Benjamin Mullish, MD, said the study provides "further evidence that the gut microbiome has a complex relationship with our various organ systems. It doesn't just affect how our gut works or how our liver works, it affects aspects of how our whole body works."

  Immune function tends to dwindle as people age, yet prebiotic supplements (specifically GOS) also bolster immunity in older people.

• Weight and Appetite Regulation

  Scientists are learning that dysbiosis—an imbalance of gut flora caused by too few healthy bacteria or an overgrowth of bad bacteria and yeast—may negatively affect weight. Probiotics and prebiotics both help the gut return to a more balanced state. Appetite, caloric intake, and body mass index all tend to go down when people take prebiotics.

• Improved Focus & Mood

  A typical Western diet high in saturated fats and sugars can negatively affect the mind. This diet-cognition link is thought to relate (at least in part) to out-of-balance gut bacteria.

  It may seem surprising that gut health influences mental clarity, but the connection has been well established in research. In fact, when probiotics and prebiotics get added into the diet as supplements, thinking processes can improve.

  Mood receives an uptick from prebiotics, which are associated with less anxiety, depression, and stress. When healthy volunteers supplement with prebiotics for three weeks, their anxiety—as measured by cortisol levels—goes down.

In the classic film The Graduate, Mr. McGuire (Walter Brooke) gives young Benjamin Braddock (a 30-year-old Dustin Hoffman) one word of advice: “Plastics.”

There’s a “great future” in the stuff, he says. McGuire was right. There was a great future in plastics—for plastics manufacturers, not for the rest of us.

Plastics now pervade our lives in countless ways, obvious and obscure. Even more murky is the havoc they wreak on our health. Some toxic effects are known, others are suspected, and still others may go undetected.

Ways to Reduce Plastic Exposure

While you may not be able to eliminate plastics from your life entirely, there are many ways to reduce contact.

• Avoid Plastic Containers

  Make purchasing decisions based on whether or not there’s plastic involved.

  • Choose produce that’s not packaged in plastic.
  • Buy products (such as laundry detergent) packaged in boxes instead of plastic bottles.
  • Use reusable bags for groceries. 

• Use Reusable Bottles

  Avoid bottled water. Use reusable water bottles, coffee cups, and travel mugs whenever possible.

  Billions of single-use plastic bottles are trashed every year.

  The EPA estimates Americans dispose of 25 billion plastic foam cups annually. That's 82 cups per person a year.

• Don't Use Plastic Straws

  Talk about toxic contact—lips to plastic straw is one of the worst.

  Straws are also among the most commonly found litter on beaches.

• Avoid Plastic Cutlery

  If you’re getting take-out, ask the restaurant to skip the plastic tableware or suggest they start using compostable cutlery because it’s important to you—their customer.

  If you’re expecting leftovers while dining out, bring your own container from home. 

• Wear Natural Fabrics

  Every time you wear and wash your clothes, tiny bits of fabric rub off, either onto you or into your washer and down the drain into the ecosystem.

  Choose clothing made from natural fibers such as cotton—not plastic-based materials such as polyester. 

• Buy Cloth Diapers

  The EPA estimates the typical child uses 8,000 diapers before being potty trained.

  Cloth diapers reduce your child’s exposure to plastics and help the environment.

• Use Reusable Razors

  Using a razor with disposable blades versus a disposable razor will reduce plastic toxicity entering your home and the environment.