These days you can hardly pick up a health magazine without reading about the positive benefits of good digestion. After teaching the value of gut health for 20 years, I'm so grateful many types of health practitioners are now understanding how critical a healthy gut is to a healthy body.

However, most pet parents don’t think about how essential good digestion is for their beloved dog or cat. My goal here is to explain how valuable and easy it can be to support your pet’s best digestion so he can live his most vibrant life.

Health Starts in the Gut

Humans and their pets share very similar physiology, with the similarities outweighing the differences. Poor digestion sets the stage, in both humans and their pets, for obesity, joint issues, liver stress, anxiety, and many other chronic disorders.

It’s quite probable you’ve heard of the “microbiome.” This term is used to describe the entire community of bacteria and other microbes residing in your gut. This intestinal community has billions of different critters dwelling together, some beneficial and others problematic.

Your Pet's Microbiome

Your dog or cat has a microbiome too. In the simplest terms, when digestion is impaired, most often the first result is an imbalanced microbiome, meaning the ratio of beneficial microbes to the problematic ones shifts. Over time, the gut environment becomes toxic due to the chemical result of the bad bacteria acting on undigested food. This in turn causes inflammation of the lining of the gut, allowing toxins into the rest of the body and decreasing efficient absorption of necessary nutrients like vitamins and minerals. Toxicity, along with nutritional deficiencies, sets the stage for chronic illness of all descriptions. We don’t want to let that happen.

Enzyme Deficency and Your Pet

Another important aspect of digestion has to do with enzymes, which are essential for all chemical processes in the body, including digestion. Without the proper enzymes, foods can’t be broken down into life-giving amino acids, minerals, and vitamins. In a functional gut, nutrients are then absorbed and used to maintain all aspects of health.

Enzymes are largely created by the pancreas, stomach, and small intestine. However, your pets were designed to get some supplemental enzymes from the foods they eat. When wolves and coyotes hunt and kill animals in the wild, they eat some of the entrails, “the guts,” which helps them meet their digestive enzyme needs. Of course, we typically don’t feed our dogs and cats the innards they’d be getting in the wild. The sad result is that most pets in the US can easily be enzyme deficient.

Processed Foods Are Bad for Pets too

By far, the most detrimental impact to your pet’s digestion are the processed foods that most dogs and cats eat daily. Even many of the most expensive varieties are completely void of appropriate quantities of essential nutritional components like probiotics and enzymes.

In my book, Natural Pet Care for Dogs, I delve into all of this information deeply. However, I hope from this brief introduction you can begin to understand why supporting your pet’s gut is critical to his long-term health.

I’d like to share two simple and effective ways to easily provide digestive support to your animals beginning today.

Digestive Supplements for Pets

Probiotic Support Tips

• Look for a probiotic supplement that provides a minimum of 20 billion live cultures per serving so your dog or cat receives a sufficient dose of friendly bacteria.
• Blend should include a minimum of 10 unique strains (different kinds) of bacteria, including Lactobacillus and& Bifidobacterium. Don’t be fooled by products containing just one or two strains.
• Supplement should contain clinically studied animal strains like B. animalis. d. Prebiotics are required within the product. Beneficial bacteria feed on prebiotics, which helps ensure they multiply and survive until consumed.

Enzyme Support Tips

• Best formulas are powdered and easy to sprinkle on your dog or cat’s food.
• Look for an enzyme blend formulated to support the dietary needs of canines or felines.
• Formula should contain protease, amylase, and lipase to assist with protein, carbohydrate, and fat breakdown.
• Some formulas contain ingredients like organic pumpkin, fennel, and ginger.

Pet-Friendly Superfoods

• flax
• alfalfa
• carrot
• pumpkin
• turmeric
• blueberry
• spinach

You may even find a product that offers probiotic support and enzyme support along with superfoods, all in one. Bottom line, the easiest way to maintain your pet’s healthy digestion and overall vitality is to make a commitment to bringing your dog or cat’s dead food back to life.

The keto diet’s ability to achieve rapid weight loss makes it popular. It can help with digestion, too, but some people find it worsens digestive issues. Let’s explore why, and see if anything can be done to prevent it.

Keto Basics

The diet’s whole-food meals of roughly 75 percent of calories from fats, 20 percent from protein, and 5 percent from carbohydrates mainly rely on fuel from steadier-burning fats versus the rollercoaster ride from sugar. That’s good news for weight loss.

Restricting carbs forces the body to use ketones for energy. The liver makes these chemical compounds as it breaks down fat with the help of bile, sending any excess bile to the gallbladder for storage.

“Lowering carbs in general also reduces the fermentable ones that bad gut bacteria feast on. This can reduce and prevent gas and bloating,” says Michael Smith, ND, BHSC, of Planet Naturopath, in Victoria, British Columbia, Canada.

“Keto can be a great diet for some. But to make the most of it, your fat digestion has to be optimal,” explains Ann Louise Gittleman, PhD, CNS, New York Times bestselling author of Radical Metabolism. “If you have congested bile from blocked ducts, too little bile, fatty liver disease or other digestive issues, or your gallbladder has been surgically removed, then you can’t digest all the fats the keto diet requires you to eat.”

What Can Go Wrong on a Keto Diet

The keto diet can fail when its carb restrictions make you overdo it on fatty meats and dairy products, and you don’t eat enough healthy proteins, green leafy veggies, and other nutrient-rich plants.

“Too much animal fat and too little fiber cause diarrhea,” Dr. Smith says. This is also true with too much MCT [medium-chain triglycerides] oil, which is found in coconut oil. On the flip side, too much cheese and too little water cause constipation.

Following the diet causes an initial loss of water weight.  “But the flushing causes toxins to concentrate, giving you the ‘keto flu,’ with symptoms from digestive upset and skin rashes to headaches and body aches,”  says Dr. Gittleman. Good thing it lasts only a few days.

How to Succeed on a Keto Diet

Drink plenty of water. Since you’ll urinate more, you’ll lose electrolytes, so increase those with bone broth.

Keep only keto-diet ingredients in your home, plan all meals, study restaurant menus before you go out, don’t go to parties hungry, and track everything you eat. And forget cheat days. Not everyone can obey such a strict diet, but millions wouldn’t try unless they felt it was worth the potentially positive results. If you’re one of them, see your healthcare practitioner before starting.

It can be hard to make sense of all the labels, terms, and certifications on food packaging, but this guide can help.

Organic Food Labeling

According to the US Department of Agriculture (USDA), the term “organic” is used on products (meat, produce, dairy, processed foods, condiments, and beverages) that have been produced using practices that “support the cycling of on-farm resources, promote ecological balance, and conserve biodiversity.” These practices involve the rejection of most synthetic fertilizers and pesticides as well as antibiotics and hormones.

The Four Categories of Organic Certification

In the US, the labeling of products as organic is regulated by the USDA’s National Organic Program to protect the integrity of the term and the USDA Certified Organic Seal. There are four categories of organic certifications:

• 100 Percent Organic

  The “100 percent organic” label requires that 100 percent of the product and its ingredients are, in fact, organic. This label will include the name of the certifying agent and will bear the USDA Organic Seal and/or the 100 percent organic claim.

• Organic

  In a product labeled “organic,” 95 percent of a product and its ingredients must meet the USDA standard of organic. No more than 5 percent of the combined total ingredients can contain non-organic material. This material must, however, be sanctioned by the National List of Allowed and Prohibited Substances, so even that 5 percent leeway is still strictly regulated. This label will also include the name of the certifying agent, the USDA Organic Seal, and/or the organic claim.

• Made with Organic Ingedients

  In order to be “made with organic ingredients”, a product must have at least 70 percent certified organic ingredients. The remaining ingredients are not required to be organic but must be produced in the absence of excluded methods or products on the National List. The USDA Organic Seal cannot be used on products “made with organic ingredients,” nor can the final product be represented as organic, but up to three ingredients can be labeled as such.

• Specific Organic Ingredients

  If a product is made of less than 70 percent certified organic content, it is labeled as having “specific organic ingredients” and does not have to be certified. These products cannot use the USDA Organic Seal, nor can they use the word “organic” on their principal display panel but listing certain ingredients as organic in the ingredients list is permitted.

All Natural Food Labeling

Products labeled “all natural” have undergone no certification or verification process, and there is no universal standard or definition for this claim.

Certified Naturally Grown

Certified Naturally Grown is an alternative, non-governmental certification program carried out by other farmers. The seal follows the same standards as those used for organic products, but the products are not grown on a farm certified organic by the USDA. This is typically due to the cost to farmers of undergoing organic certification.

Non-GMO Food Labeling

Foods labeled Non-GMO or GE-Free are products that do not contain genetically engineered (GE) or genetically modified organisms (GMO). These labels are regulated by individual companies and organizations; there are no federal regulations concerning GMOs, and so, standards and regulations attached to these claims can vary.

Non-GMO Project Verified

A seal you can trust, however, is the Non-GMO Project Verified label. The Non-GMO Project is a nonprofit organization that provides the only third-party labeling program in North America for non-GMO products. It provides rigorous verification that all of the products it certifies are non-GMO from seed to shelf.

Fair Trade Food Labeling

The Fairtrade Labeling Organizations International and Fair Trade USA verify that products labeled with the Fair Trade Certified Seal are produced ethically.

• Workers must receive fair wages, safe and equitable working conditions, and the right to join trade unions.
• The crops must be grown, produced, and processed in a beneficial manner to the community by supporting social, economic, and environmental development.
• Child labor and forced labor are completely prohibited.

Look for this label when shopping to support the ethical production of food around the world.

Back in the late 1960s, fashion took a crazy turn. With the invention of the paper dress, clothing was suddenly disposable.

Catching the attention of everyone from tweens to designers of high fashion—including, sad to say, yours truly—throwaway duds were made to be worn a couple of times and then tossed in the trash. The fad, a symptom of the wastefulness of the age, didn’t last long.

Around the same time, the modern environmental movement was born. Rachel Carson’s 1962 book, Silent Spring, focused attention on the pesticide DDT. By 1970, the Environmental Protection Agency came along, and the government banned the use of DDT in 1972. Earth Day and Greenpeace soon followed, and the end of the decade saw the dawning of recycling programs across the country.

Environmental Problems with Clothing

Despite these advances, the recycling of clothing and other textiles has lagged. Some 17 million tons of textiles entered municipal waste streams in 2018, with more than 11 million tons of that total ending up in landfills, according to EPA estimates.

It can take up to 200 years for textiles to decompose in a landfill. This process releases methane into the atmosphere and toxic chemicals into the soil and water.

Clothing presents environmental dangers long before clothing ends up in a landfill. Our taste for new fashions has grown in the last 20 years, helped by cheap prices and throwaway culture. Even natural fibers take a toll, according to the World Resources Institute: From planting to finished product, the making of one cotton shirt requires some 2,700 liters of water, not to mention pesticides.

How to Make More Eco-Friendly Clothing Decisions

Don’t forget about consignment stores and thrift shops, where you can often find designer duds for a fraction of their original prices. And—especially if you’re replacing outgrown children’s clothing—consider getting together with other parents for an old-fashioned clothing swap.

Writing about clothing waste for the recycling company RoadRunner, Shelby Bell offers the following tips:

Donate Your Clothing

Many charitable organizations including Goodwill and Salvation Army accept gently used clothing and recycle items they can’t sell.

Clothing Rental

Women can take a hint from men, who’ve been renting formal wear for years. Rather than buying an outfit you may wear only once to a special occasion, check out clothing rental. Rent the Runway and other companies offer the latest fashions for a fraction of the cost of buying designer clothing.

What are the Lifespans of Plants?

• Some herbs need to be planted anew each year.
• Afew live on a specific two-year cycle.
• Others will outlive you.

All of this depends on your zone and freezing temps.

Some Medicinal Plants Take Longer to Mature

Most of the plants discussed in Grow Your Own Herbal Remedies by Maria Noël Groves can be harvested the same season you plant them, but a few take longer to get established. This might be a deciding factor for whether or not you want to grow a particular plant, especially if you want to make medicine pronto or don’t anticipate being in the same place for very long.

In some cases—like wild cherry bark and birch—you can usually find established wild trees to prune instead.

Generally speaking, while you could harvest the roots of most perennial plants within the first year or two of planting, some take longer to “ripen.”

It can take several years for shrubs and trees to begin producing flowers and berries. This will depend on the age of the plant you planted as well as the species and growing conditions. (Pay more for an older tree, and it may produce more quickly than a spindly bare root sapling.)

Most will grow faster and produce more flowers and fruit with full sun, good soil, and regular moisture.

Here are a few examples of popular medicinal herbs that take more time to mature.

Feeling... Down in the dumps Crabby? Grumpy? Stressed out? All of the above?

Don’t despair! If you’re experiencing seasonal sadness, premenstrual or menopausal moodiness, or the occasional blues, check out some of these helpful dietary supplements.

Vitamins to Help Elevate Your Mood

To get your spirits on the upswing, think B, C, D—as in vitamins.

• B Vitamins to Help Beat the Blues

  The B vitamins can help beat the blues. Birth control pills deplete B vitamins—so women taking them may need to supplement.

  • Vitamin B3 (niacin)

    B3 helps the body make the neurotransmitter serotonin; a deficiency in serotonin is linked to depression.

  • Vitamin B6 (pyridoxine)

    B6 is critical to nerve functioning. Too little B6 can bring on PMS and depression related to hormone imbalances.

  • Vitamin B9 (folate, or folic acid)

    B9 can be involved in synthesizing serotonin.

  • Vitamin B12

    B12 helps with mood and energy levels.

• Improve Your Mood & More with Vitamin C

  Vitamin C is linked to mood and, particularly in older people, to cognitive function. It’s water-soluble, so it should be taken daily.

  In a study of hospitalized patients with C deficiency, twice-daily supplements of C decreased mood disturbances by 71 percent and psychological distress by 51 percent.

• Vitamin D to Reduce Depression

  The body needs vitamin D for many functions, but because people get it through exposure to the sun, many are deficient, especially those who live in colder climes.

  A 2017 study of women with Type 2 diabetes who had symptoms of depression found that six months of D supplementation led to a decrease in depression and anxiety.

• Magnesium and Iron for Mood Magic

  Consider taking magnesium, which is key to the production of brain hormones, when you need to relax.

  Consider iron supplementation to address low energy, chronic fatigue, and mood swings.

• Stress Less with a Multivitamin/Mineral

  Taking a multi may be an easy way to push through the blahs.

  A four-week study of healthy adults ages 18 to 40 found that multivitamin/mineral supplementation significantly improved mood.

  A study of healthy women ages 50 to 75 found that a single multivitamin/mineral supplement reduced stress within a couple of hours.

• Omega 3s Elevate Your Mood & Cognitive Function

  Omega-3 essential fatty acids work to reduce symptoms of depression and improve cognitive functioning and mood. Look for DHA—docosahexaenoic acid—and EPA—eicosapentaenoic acid.

  Japanese researchers, in a 2017 study of men aged 55 to 64, found that those who supplemented with fatty acids including DHA and EPA reported a more positive mood.

Boost Dopamine Levels with Herbs & Probiotics

Another neurotransmitter, dopamine, can contribute to a flat mood. Signs of dopamine deficiency are loss of pleasure, motivation, and focus. Natural supplements can help.

• L-tyrosine

  L-tyrosine, an amino acid, supports production of dopamine and can assist with mood, sleep, cognitive function, and emotional health, especially when under stress.

• L-theanine

  Amino acid L-theanine, found in green tea and in supplement form, ups dopamine levels and reduces depression and anxiety.

• Rhodiola rosea

  Rhodiola rosea, an herbal supplement, works on the central nervous system to stabilize dopamine, resulting in lowered depression, anxiety, and fatigue.

• Saint John’s Wort

  A popular supplement to combat depression, Saint John’s wort works much like prescription antidepressants Prozac and Paxil do.

  Check with your healthcare practitioner before taking it: as with all new supplement regimes, it may interact with medications.

• Probiotics

  There’s a lot of interest among researchers in the connection between gut health and brain health.

  Early studies indicate probiotics may provide psychological benefits, including reducing symptoms of stress, anxiety, and depression.

Don't Ignore Chronic Depression

If you’re feeling down for an extended period of time, or if your symptoms seem overwhelming, see your physician or a mental healthcare practitioner right away. But for occasional times when your mood is off and you’re not quite feeling yourself, one or more of these natural remedies might provide the boost you need.

Omega 3s may help lower levels of inflammation, reduce the risk of high blood pressure and diabetes, and improve symptoms of depression, anxiety, and even ADHD. Omega 3s may also help alleviate joint pain and psoriasis, as well as offer help with conditions ranging from asthma to macular degeneration and even cancer.

Krill OIl Health Benefits

Derived from shrimp-like creatures that live in frigid ocean waters, krill oil may offer health benefits similar to those of fish oil. Krill oil and fish oil both contain the same omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—but preliminary research suggests that krill oil may be easier for the body to absorb.

Omega 3s derived from krill have been found to improve arthritis symptoms, including pain, stiffness, and range of motion. One study found that 2 grams of krill oil daily for 30 days improved mild knee pain while sleeping and standing. Research has also linked krill oil to lower levels of inflammation in the body.

Because krill oil’s therapeutic potential has not been extensively studied, there is no standard dose, and the safety and efficacy of krill oil for pregnant women and children have not yet been proven.

Sources of Omega 3s

Dietary Sources of Fish Oil

Fatty, coldwater fish such as anchovies, mackerel, salmon, sardines, trout, and tuna are good dietary sources of EPA and DHA, so you can boost your intake of omega 3s by eating more of these types of fish.

You can also find omega 3s in shellfish including crabs, oysters, and mussels.

Fish Oil Supplements

Taking supplemental fish oil confers similar benefits to eating fish, but it comes in a convenient liquid, capsule, or pill form. Fish oil supplements are generally considered safe, though high doses should be avoided.

Plant-Sourced Omegas 3s

Plants also offer a form of omega 3s in the short-chain alpha linolenic acid (ALA), which our bodies then convert into EPA and DHA. ALA can be found in nuts and seeds including chia, flaxseed, pumpkin seed oil, and walnuts. It’s also available in dark green, leafy vegetables like kale and spinach.

Absorbing Omega 3s

Conversion from ALA to EPA and DHA can be hampered by a variety of factors, including vitamin deficiencies and a diet high in unhealthy fats. Alcohol, caffeine, and cigarette use can also interfere with the body’s ability to convert ALA.

Who doesn’t love a good road trip? Roll down the windows, turn up the tunes, feel the wind in your hair... you’re off on a real adventure! And with kids in tow, the fun is amplified.

Eating Well on the Road

If you’re traveling more than a short distance, both car and tummies will need refueling. Rest stops, fast food joints, and convenience stores are quick and easy, but they don’t always offer many healthy snack options.

With some advanced planning, your family can enjoy healthy, road-ready snacks. Here are some tips to get you started.

1. Plan Ahead and Pack

   The best way to make sure you have healthy snack and meal options when traveling is to take them with you. Keep things simple by sticking to whole foods that you know your kids will eat. Perishable items can be kept in a cooler packed with ice.

   Don’t forget utensils, and pack lots of napkins and cleansing wipes—even simple snacks can be a messy affair when kids are involved!

   Travel-Friendly Snacks

   • Fruit

     • prepackaged options

       • applesauce
       • canned peaches

     • dried fruit

       • apricots
       • raisins

     • fresh fruit

       • apples
       • grapes
       • pears

   • Veggies

     • sliced bell peppers
     • cucumbers
     • carrots

   • Protein

     • nut butter sandwiches
     • trail mix
     • cheese sticks
     • yogurt

   • Whole Grains

     • popcorn
     • whole-grain crackers

   • Beverages

     • water
     • low-fat milk
     • 100 percent fruit or vegetable juices

2. Make Smart Stops for Food

   If you’re traveling a considerable distance, you’ll need more than snack foods to keep you going. The Academy of Nutrition and Dietetics recommends making the most of your stops by choosing your meals wisely.

   • Check the Supermarket for Prepped Foods

     Supermarkets offer healthy options like fruits with peels (bananas and oranges), as well as pre-washed and cut vegetables—grab some hummus to dip and you’re good to go.

   • Choose Wisely at Restaurants

     If you’d rather have a sit-down meal, take some time reading the menu.

     • Choose entrées that are baked, broiled, grilled, or steamed, and avoid anything fried.
     • Salads with lean protein can be surprisingly filling.
     • Good breakfast choices include oatmeal, eggs, and whole-grain bread.

   • Eat a Balanced Diet

     No matter where you eat your meals, aim to fill half of your plate with fruit and vegetables. Split the rest evenly between lean protein and whole grains.