Bitters are best known for the essential role they play in signature cocktails. These alcohol-based extracts of bark, roots, berries, leaves, or flowers of bitter-tasting plants burst with a range of aromatic flavors such as zesty orange, tarragon spice, and nutty coffee.

But taste is not their only perk.

Research has shown that bitters may also be a natural way to soothe an upset stomach and aid in digestion. As a result, there’s recently been a surge of interest in their potential healing power. Bitters can help reduce bloating, gas, food sensitivities—even heartburn. There is some evidence that they help cleanse the liver and prevent yeast overgrowth, while also contributing to regular bowel movements. And they’ve been known to help with weight loss by controlling food cravings.

A History of Bitters

Bitters were invented thousands of years ago when the Chinese brewed grapes, rice, honey, and hawthorn berries into a bitter-tasting liquid for medicinal purposes. According to Mark Bitterman, author of Bitterman’s Field Guide to Bitters and Amari, bitters were big in the 1800s, before Prohibition put the nail in the coffin of most bitters brands. Two survivors from that time are Peychaud’s and Angostura, a brand best known for the unique aromatic flavor it imparts to Old-Fashioned and Manhattan cocktails. Many bitters brands now exist, thanks in part to a cocktail renaissance.

“Bitters are to cocktails as salt is to food,” Bitterman says. “They help accentuate flavor and they bring their own flavors.” And like salt, only a dash is needed to enhance a drink.

While cocktail bitters are used in drinks, digestive bitters are often consumed with a few drops on the tongue. They can be taken by dropperful, spoonful, or spray.

How Do Bitters Work?

Registered dietitian and consultant Amy Goodson, MS, RD, CSSD, LD, says, “The claim is that bitters trigger receptors in the mouth that stimulate the secretion of saliva and other digestive enzymes that help break down your food so you can absorb its nutrients.”

Goodson notes that while there isn’t a lot of evidence-based research around bitters, a few scientists theorize that they stimulate blood flow to the digestive organs to aid in digestion. “With so many people suffering from digestive issues these days, bitters might be worth a try,” she adds.

While our taste buds can sense five different flavors: salty, sweet, savory, sour, and bitter, the latter has been pushed aside in favor of sweet and salty, which have overtaken our pantries and our palates. But this comes at a cost. Many nutritionists believe the lack of bitter foods in our diets may be contributing to chronic digestive issues. Shannon Sarrasin, ND, is one of them.

“Bitter is an uncommon flavor that has largely disappeared from our modern palate,” says Dr. Sarrasin. “Bitter foods and herbs were a common part of the ancestral diet and are still used in Chinese medicine and Ayurveda with huge benefits to body and mind.”

A Bitter Diet

Choosing naturally bitter foods such as radicchio, asparagus, grapefruit, dandelion, arugula, citrus, hops, olives, and vinegar can help put your digestive tract on the road to recovery. Bitter herbs including burdock, gentian, milk thistle, motherwort, goldenseal, and angelica also promote good health. If you prefer a supplement, bitter tonics such as cascarilla, cassia, orange peel, and cinchona bark can be found at health food stores. Most bitters contain alcohol, but you are using just a few drops at a time. There are also nonalcoholic types available.

No matter how you prefer your bitters, drink up. Your body will thank you.

Veins have one primary job: Returning blood to the heart and lungs to be reloaded with oxygen before it heads back out in the body again. A few things can go wrong with this part of the circulation system, generally falling into the two categories of blood clots or “insufficiency.”

Insufficiency describes a poor or sluggish return of the blood to the heart. This insufficiency is mostly associated with cosmetic and uncomfortable (but not life-threatening) symptoms. Fortunately, diet and lifestyle changes can provide some relief for insufficiency disorders.

Varicose Veins

When improperly working valves allow blood to accumulate in the veins, it stretches them out of shape and can lead to the swollen, bulging blue veins called varicose veins. The legs are a common location for this venous insufficiency problem.

What Causes Varicose Veins?

Varicose veins may cause an achy, heavy feeling as well as leg cramps, itching, and throbbing. Sitting or standing in one place exacerbates the symptoms. Women experience these more often than men, in part because pregnancy ups the risk, as extra blood present throughout pregnancy tends to pool in the legs, enlarging veins. To make matters worse, the weight of an expanding uterus puts extra pressure on leg veins, while pregnancy hormones promote relaxation in the walls of veins. This all adds up to a case of varicose veins for many pregnant women.

Heredity can make you susceptible to varicose veins, but diet and lifestyle can tilt the scales away from their development. Walking is great for anyone with varicose veins, while cycling and other low-impact exercises can also help.

Dietary Protection for Healthier Veins

The best dietary protection for healthier veins is to focus on fruits, vegetables, whole grains, and lean sources of protein. Also eat plenty of foods high in vitamin C, such as citrus, green peppers, and berries, as this vitamin helps to strengthen vein walls.

Supplements for Strengthening Veins

As for supplements, the antioxidant Pycnogenol (derived from pine bark) leads the pack in terms of easing the symptoms of varicose veins. Pycnogenol supports healthy circulation and performs on par with compression stockings, yet does not come with the discomfort (especially in warmer climates!) of wearing compression stockings.

Herbal supplements for strengthening veins include horse chestnut and butcher’s broom. Horse chestnut extract promotes healthy circulation in the veins while also reducing swelling. Butcher’s broom is used by many of those with vein conditions, such as varicose veins, with positive outcomes. Vein-supporting supplements are available as both oral and topical formulas.

Hemorrhoids

More than half of the population will experience hemorrhoids at some point. They’re actually just varicose veins that occur in the anus and rectum. In general, they are the result of excessive pressure on the veins in that area. They’re more common with advancing age, during pregnancy, or in those who have a family history of hemorrhoids, over use laxatives or enemas, or experience frequent constipation or diarrhea.

Hemorrhoid Symptoms

Hemorrhoids are classified as either internal or external, depending on their location. External hemorrhoids feel like hard lumps and are very sensitive. Internal hemorrhoids may protrude during bowel movements, which may or may not be painful. Other symptoms of hemorrhoids are itching in the anal area or bleeding during bowel movements. The straining that accompanies constipation places extra pressure on the affected veins, either causing or worsening hemorrhoids. Therefore, treating underlying constipation is an important first step for resolving them.

People who have a high fiber intake are less likely to develop hemorrhoids. But remember to drink more fluids anytime you eat extra fiber. The insoluble form of fiber, which is primarily found in whole grains and vegetables, makes the stool softer, bulkier, and easier to pass. Supplementary fibers, such as psyllium seeds, may also be used to increase fiber intake.

Supplements for Hemorrhoid Relief

The herb horse chestnut as an oral supplement may help shrink hemorrhoids. Research has documented benefits from horse chestnut extract in just under a week of daily use. Alternatively, it can be applied as an ointment to the affected area a few times a day.

Looking for a weight-loss kick-start? It’s possible that omega-3 essential fatty acids could tip the scales in your favor. 

The two most important omega 3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are found in fish and can be found in dietary supplements. But if you don’t eat fish, you don’t need to be left out. Alpha-linolenic acid (ALA) is an omega-3 fatty acid found in chia, flax, hemp, and walnuts. Once these foods are eaten, the body converts the ALA into EPA and DHA. Alternatively, vegetarians can skip ALA and find DHA and EPA directly in certain seaweed and algae supplements.

Omega 3s & Weight Loss

Omega 3s from fish oil help create a feeling of fullness, which is called satiety. When obese people took omega-3 supplements daily in a recent scientific study, their caloric intake went down. These folks also reported feeling fuller after meals. This short-term study (lasting just four weeks) didn’t go on long enough to give reliable data about meaningful long-term changes to BMI, although the fish oil-takers definitely trended in a downward direction. It would have been interesting to have the study continue for longer in order to confirm if this weight-loss tendency went the distance.

This is not the only study that’s been done in overweight or obese people taking fish oil. Other research that compared fish oil supplements to dummy pills found that the fish oil supplements did, in fact, result in greater loss of body weight, and specifically a greater loss of body fat. Supplement-takers also shrank more in terms of waist circumference.

The Positive Effects of Omega 3 Intake

You might be looking to increase your intake of essential fatty acids as part of a plan to lose inches or shed body fat, but did you know about the other perks that come from fish oil supplements? Omega 3s also provide these health benefits:

• Healthier blood pressure
• Better cholesterol profile
• Clearer skin
• Less anxiety
• Less painful menstrual periods
• Age-related macular degeneration risk reduction
• Protection against glaucoma
• Sharper cognition
• Stronger immunity
• Lower risk of depression and anxiety

Recommended Omega 3 Dosage for Health Benefits

So how much is the right amount? Health experts generally agree that 1,600 milligrams (mg) of EPA and DHA per day makes sense for men and 1,100 mg of EPA and DHA is a prudent amount for women.

There is one more supplement that bears mention here: CLA (conjugated linoleic acid). This is not an essential fatty acid per se, although it is a specific type of fat that might improve body composition. Studies show that CLA supplements help overweight people with weight-loss efforts and even curb holiday-associated weight gain.

In short, when it comes to supporting an overall diet and exercise plan to lose weight, there’s nothing fishy about fish oil supplements and other sources of essential fatty acids!

The average American household wastes about 20 percent of its food, which adds up to about $1,500 a year. If you play your cards right, you can invest in organic food—and your health—and still save money!

10 Tips and Tricks to Eat Organic on a Budget

Here are 10 surefire methods to help you eat well without breaking the bank.

• Plan Your Shopping

  Before you go grocery shopping, plan the week’s meals, and “shop” from home first. Review the contents of your pantry, fridge, and freezer, and then make your shopping list.

  Research shows that just 25 percent of us make grocery lists; research also shows that the people who make lists are the ones paying less for groceries.

• Reduce Food Waste

  Learn how to extend the life of your food.

  Studies show that Americans waste 150,000 tons of food a day. That works out to about a pound of food waste a day per person. Much of that waste is related to fruits and vegetables.

  Here are some ideas:

  • Store leeks and asparagus by cutting off ends and then placing stalks upright in a large glass filled with an inch or so of water.
  • Refrigerate all citrus fruit.
  • Wilted greens can often be revived with a five-minute soak in ice water.

• Buy in Season

  Buy seasonal produce; it’s cheaper and more abundant when it’s in season.

  • If you have excess produce you can’t eat in time, freeze to save for later.
  • Consider blanching fruits and veggies if you think they’ll be in the freezer for a long time.
  • Use clear containers when possible so contents don’t become a mystery.
  • Label containers with the date you stored an item.

• Learn to Compromise

  If you can’t afford to buy all organic produce, you can buy conventionally grown versions of the Clean 15. The Environmental Working Group (www.EWG.org) annually publishes this “Guide to Pesticides in Produce,” which names the fruits and veggies carrying the least pesticide residue.

  Each year, the EWG also names “The Dirty Dozen,” which lists the produce shown to carry the most pesticide residue. Consider buying organic versions of these items.

  The Consumer Reports’ Food Safety and Sustainability Center simplifies this approach further by saying if a fruit or veggie has a thick, protective peel you won’t eat (like a pineapple, cantaloupe, or avocado), buying organic is less important.

• Buy Generic

  Try generic organic foods instead of well-known brand names.

• Use Coupons

  • Check company websites for coupons and promotions.
  • Enter the name of an organic brand you like into a search engine along with the word “coupons” and review the deals.
  • Join the social media pages of your favorite brands — you’ll be rewarded with coupons and deals.

• Make Your Own Snacks

  Consider making snacks such as organic snack bars or energy balls from scratch; it’s healthy, and you’ll save money.

• Buy in Bulk

  Consider buying certain items from bulk bins if that’s an option where you shop. Choices include pastas, grains, nuts, spices, pulses, and veggies with long lives such as potatoes and onions.

  Bring measuring cups and spoons so you buy only what you need.

• Buy Frozen Produce

  Buy frozen organic produce, especially if the fruit or vegetable is out of season. They’re just as healthy as fresh.

  In some cases, frozen produce can be even better for you than fresh because the freezing process occurs immediately after harvesting. This keeps nutrient loss to a minimum.

• Cut Back on Meat

  If buying organic meat is important to you, but you find the cost a bit prohibitive, reduce the amount of meat you eat by reducing your typical portion size.

  Make up for it with organic beans, which are filling and affordable.

Vitamins C and D get a lot of airplay, and for good reason: They are rockstar nutrients. What do they do, and how much do you need? Read on!

Vitamin C

Also known as ascorbic acid, vitamin C is water soluble and not easily stored in the body, meaning you need to get your daily dose through food or supplements.

Benefits of Vitamin C

An antioxidant that can rein in free radicals that damage cells, C is used in making collagen, hormones, and brain and nervous system chemicals, and it stimulates white blood cells to keep your immune system tuned up.

One thing C doesn’t do, contrary to what your grandmother may have told you, is prevent the common cold. If you do get a cold, though, taking the recommended daily dose of C when the symptoms start may ease its severity.

How Much Vitamin C Do You Need?

How much do you need? The Recommended Dietary Allowance (RDA) is 75 milligrams (mg) per day for women and 90 for men. The dose increases to 85 mg for pregnant women and 120 mg for breastfeeding women. If you’re a smoker or exposed to secondhand smoke, up your dosage by 35 mg.

To prevent gastrointestinal disturbances, the maximum amount of vitamin C you should take is 2,000 mg per day. Too much C can cause cramps, diarrhea, and nausea. The amount of C your body can absorb drops by half when you take a dose larger than 1,000 mg.

Vitamin D

Step into the sun: It’ll convert a chemical in your skin into vitamin D3—which is then turned into vitamin D via your liver and kidneys.

Benefits of Vitamin D

One of D’s critical functions is to help your intestines absorb calcium. Without enough D, the body can access only 10 to 15 percent of the calcium it takes in; that number increases to 30 to 40 percent when sufficient vitamin D is present. The result? Healthier bones.

Vitamin D also helps with nerve, muscle, and immune system function. Combined with calcium, it helps ward off osteoporosis. Research on vitamin D and cancer is mixed: Some studies have indicated a protective effect against colon, prostate, and breast cancer, but higher levels of D in the blood have also been linked to higher pancreatic cancer rates.

Vitamin D appears to activate a gene that may reduce the symptoms of chronic liver disease (CLD). That effect can help reduce inflammation and fibrosis. CLD often leads to cirrhosis or liver cancer.

Are You Getting Enough Vitamin D?

But let’s get back to the sun. Vitamin D occurs naturally in very few foods, so if your skin is mostly covered when you go outdoors, either by clothing or sunscreen, there’s a good chance you’re not getting enough D.

The RDA for D is 600 IU (international units) for adults, including pregnant and breastfeeding women, and 800 IU for adults over 70. Don’t take more than 4,000 IU per day: It can cause toxicity, along with nausea, constipation, weight loss, confusion, heart arrhythmias, and kidney damage.

New research shows that a low-dose vitamin D supplement may increase the effectiveness of chemotherapy in treating breast cancer. The small study included 80 women older than 45 who were about to begin treatments. Forty of the women took 2,000 IU of vitamin D per day, while the other 40 received a placebo. After six months of chemotherapy, about 43 percent of the women in the supplement group had achieved remission, compared to 24 percent of the placebo group.

If you’re taking medication or dealing with a chronic or serious condition, be sure to check with your healthcare practitioner before starting a new vitamin regimen.

If you’ve ever eaten the Spanish dish paella, you know how beautiful and flavorful saffron can be. Botanical references date back thousands of years.

And modern researchers have identified another potential use for this Middle Eastern herb that contains more than 150 volatile and aroma-yielding compounds.

Life is challenging enough for those suffering from depression. So when medications intended to help have the potential to cause side effects, it makes sense to consider safe, effective alternative treatments. That’s where saffron comes into play.

Saffron as a Natural Antidepressant

A study by Australian researchers published in Human Psychopharmacology: Clinical and Experimental reviewed six studies and concluded that “compared with antidepressant medications,” saffron (Crocus sativus) “had similar antidepressant efficacy.”

Wow.

A natural compound can be as effective in reducing symptoms of mild-to-moderate depression as prescription drugs? That’s impressive. Better yet, no side effects.

Saffron Compared to Prescription Antidepressants

• Study participants were given 30 milligrams (mg) of saffron divided equally into two daily doses.
• The control group was treated with commonly prescribed antidepressants, fluoxetine or imipramine.

The results, the researchers concluded, were similar in treating patients with mild to moderate depression.

The only difference: Those taking the prescription drugs reported side effects ranging from dry mouth to excess sedation. Those taking the saffron reported no such ailments.

Long-term studies of saffron’s antidepressant effects are still needed as none of the studies lasted longer than eight weeks, but the science seems promising.

For Compulsive Eating

A look at studies linking saffron extract to a reduction in compulsive eating (as compared to control groups) finds that:

• Saffron extract improved snacking behavior by 55 percent (versus 28 percent).
• Saffron extract decreased appetite by 84 percent (versus 52 percent).
• Saffron extract decreased the urge for sugary snacks by 78 percent (versus 46 percent).

Effective Dosage

If you’re going to try saffron to mitigate mild to moderate depression, published studies indicate that 15 mg twice a day is effective; up to 5 grams per day is considered safe, but that’s much more than you’ll likely need. Effects, the studies showed, can be felt in as little as a week.

Precautions

Researchers warned that those who take anti-coagulants or people with blood coagulation disorders should exercise caution in using saffron.