As Spring arrives, the leaves on the trees and the bulbs we planted last year are not the only companions the season offers.

Allergies come along with these new beginnings, and while many people turn to antihistamines for relief, there are natural remedies that can help you embrace the outdoors fearlessly.

Natural Remedies for Springtime Allergies

• Fight Allergies with Astragalus

  Astragalus stimulates the immune system as it eases allergy symptoms. Studies show the greatest benefit of this traditional Chinese medicine is that it provides relief from that annoying runny nose.

• Bromelain to Help Reduce Sinus Inflammation

  Bromelain, an enzyme found in the stem and fruit of the pineapple plant, breaks down proteins in swollen tissues, like inflamed sinuses. Look for bromelain in supplement form.

• Boost Your Immune System Through Allergy Season with Garlic

  Garlic has years of research behind it supporting its use for health issues ranging from high blood pressure to digestion problems, and, yes, even springtime allergies and sinus congestion. Garlic cloves may give a boost to the immune system and fight coughs, earaches, and bronchitis, making it popular during allergy season.

• Keep Cough & Allergies at Bay with Ginkgo Biloba

  Ginkgo biloba has been used in Chinese herbal medicine for more than 5,000 years. This known anti-inflammatory helps treat symptoms of allergies and coughs.

• Quercetin as a Natural Antihistamine

  Quercetin is an antioxidant found in almost all herbs and plant foods. Quercetin eases allergy symptoms as it halts the growth of cells that secrete histamine, but it doesn’t cause drowsiness like antihistamines. It is especially abundant in apples and green tea. For maximum effectiveness, consider taking this ingredient in supplement form.

• Let Stinging Nettle Battle Back That Allergy Attack

  Don’t let the name scare you! Nettles, when cooked or dried and eaten as a vegetable, provide an antihistamine. Nettles may also be boiled and made into tea, added to soups or stews, or taken in supplement forms.

• Reduce Pollen Allergens with Yogurt

  If eaten daily during allergy season, yogurt can help reduce grass pollen allergies, according to research from UC Davis.

• Clear Allergies Away with a Neti Pot Day to Day

  Saline nasal irrigation using a neti pot clears irritants and mucus from the nasal passages. Use sterile, distilled, or previously boiled water. Wash the device after each use.

Most of the time, sinuses are out of sight, out of mind. But when they’re inflamed, they can cause swelling, congestion, headache, facial pain, cough, toothache, and more. If you’re prone to sinus problems or are fighting a cold or allergies that could result in sinus blockage, there are simple steps you can take to keep things flowing.

What Is Sinusitis?

Sinusitis is an overgrowth of bacteria, infection, and an inflammatory response, in the sinus cavities.

What Causes Sinusitis?

The paranasal sinuses—four pairs of connected cavities in the bones around the nose—produce mucus that keeps the inside of the nose moisturized and helps keep out pollutants, micro-organisms, and dust. When sinus passages are blocked, though, they can’t drain, which leads to the condition.

How Long Does It Take to Go Away?

Most cases of acute sinusitis last less than a month, and clear up on their own.

Should I See A Doctor For Sinus Problems?

If you have a chronic or recurring case of sinusitis, or if your symptoms are severe and continue for more than a week, see a healthcare practitioner.

How to Prevent Sinusitis

The key to avoiding sinusitis is to keep nasal passages from clogging. Try some of these preventive measures.

• Neti Pot

  The Harvard Women’s Health Watch calls nasal irrigation “one of the simplest, cheapest, and most effective ways to prevent and treat sinus problems.” Irrigate your sinuses once or twice a day with saline nasal spray—if using a neti pot mix up a solution of two cups of water, a half teaspoon of baking soda, and a half teaspoon of non-iodized salt.

  Use Neti Pots Safely

  Organisms that are sometimes found in small amounts in tap water are safe for drinking because they are killed in stomach acid. But inhaled, bacteria, protozoa, and/or amoebas may stay alive in nasal passages and can cause serious infections and, in rare cases, even death.

  If you are cleansing or moisturizing your nasal passages with a neti pot, spray bottle, or other device, it’s critical to follow guidelines from the Centers for Disease Control. Follow any manufacturer’s instructions, wash, dry, and air the device between uses, and use only safe water.

  Water Safe for Neti Pots

  • Distilled or sterile water that you’ve bought in a store.
  • Water that’s been boiled for three to five minutes and then cooled until it’s lukewarm.
  • Water that’s been processed with a filter designed to trap infectious organisms.

• Household Hygiene

  When possible, keep the thermostat turned down. Heat will dry out your nostrils, meaning mucus won’t clear as easily. If you can, put on a sweater rather than turning up the heat. Make your house an irritant-free zone by banishing cigarette smoke, harsh cleaning products, hairspray, and anything else that produces strong fumes. Ventilate your house well to clear out stale air.

• Personal Hygiene

  Drink plenty of water—at least a quart a day. Inhale steam in the shower to keep your nostrils moist. Humidify your bedroom, making sure the humidifier is regularly cleaned. Sleep with an extra pillow to elevate your head and promote sinus drainage. Be gentle with your nose: Blow one nostril at a time. Use decongestants sparingly.

• Diet

  Sinus problems are caused by inflammation, so eating an anti-inflammatory diet can keep them at bay. Avoid processed sugar, gluten, foods high in saturated fat, refined carbohydrates, and excess omega-6 fatty acids from processed foods. Instead, focus on foods that contain antioxidants or omega 3s. That includes oily fish, tart cherries, avocados, green vegetables, beans, citrus, berries, and other fruit, green tea, and spices including turmeric, ginger, basil, and cayenne pepper.

• Oregano Oil

  Oregano oil has been shown to rival antibiotics for treating or preventing various infections, without harmful side effects. It potentially can fight off allergies, sinus pain, arthritis, colds and flu, earaches, and fatigue. It’s also been shown to prevent overgrowth of yeast that can lead to thrush, yeast infections, and other digestive problems.

Natural Treatments for Sinusitis

• Steam and/or Warm Compress

  You can alleviate discomfort with nasal irrigation, by inhaling steam, and by applying a warm compress to your face.

• Self-Massage

  The UCLA Center for East-West Medicine recommends acupressure as a way to improve symptoms stemming from seasonal allergies and sinusitis.

  • With fingers or thumbs, apply gentle pressure for two to three minutes on the B2 acupressure points—you’ll find them in the indentation of your upper eye sockets, where the bridge of the nose meets the ridge of the eyebrows.
  • To open up the sinuses in your cheeks, put pressure on the LI20 and St3 points. They are located beside your nostrils, just below your cheekbones.

The Sinus Microbiome

The future of sinus care may include probiotics. A 2017 study of topical probiotic interventions recommends research to determine whether probiotics applied directly to the sinuses via nasal spray and mouthwash could serve as a treatment for chronic rhinosinusitis. The idea would be to create a healthy balance in the nasal cavity microbiome.

The study author wrote: “If successful, probiotics could provide a highly valued, inexpensive, and safe treatment of airway disease, and is likely to have the added benefit of reducing antibiotic prescriptions and thus contribute to tackling the rising incidence of antibiotic resistance.”

Forget hospitality! This season, cultivate the ability to be a bad host... to pathogens, that is. We are always surrounded by germs, but you can take simple steps to discourage them from setting up camp in your body and get them packing more quickly if they do show up like unwelcome house guests.

Lifestyle and Your Immune System

Before taking any supplements, consider two of the most important ways to boost your resistance naturally: Get a good night’s sleep and wash your hands regularly. Researchers have found that sleeping less than seven hours triples your risk of catching a cold versus eight hours of shut-eye. People with poor sleep efficiency are more than five times more likely to get sick.

Meanwhile, hand washing helps prevent 20 percent of everyday infections like colds and 30 percent of diarrhea-related illness (nearly 60 percent for those with compromised immune systems).

Supplements for Immunity

• Elderberry

  Both traditional use and scientific evidence support this berry’s ability to prevent viral infections. Viruses hijack your cells and reprogram them to make more viruses, which allows the infection to spread more virulently. Elderberry works at least in part by binding to cell-receptor sites to block viruses, and other research suggests a similar benefit against bacteria.

  In a recent study of Australians on long, overseas flights, taking elderberry extract significantly reduced the duration and severity of colds compared to those taking a placebo, cutting both by more than half.

• Echinacea

  This herb has a long history of use for infection, particularly bacterial infections and sepsis. It has many actions including mobilizing white blood cells to fight infection. In spite of being the subject of hundreds of clinical studies, the results on echinacea have been mixed, likely due to the range of species and extracts available, part of the plant used, dosage, and methodology.

  One review of a number of studies concluded that people were 55 percent more likely to experience a cold taking a placebo versus echinacea. Herbalists use relatively high doses of the fresh plant tincture—ideally the root—taken every waking hour or two from the first tickle of an infection until it passes. Echinacea extract numbs the tongue, doesn’t taste great, may cause a flareup of autoimmune disease, and occasionally causes allergies in people who react to other daisy family plants.

• Vitamin C

  Taking larger amounts of a vitamin C supplement may lead to shorter colds. Most studies examining the effects of the vitamin have used a dosage of 1 gram (g) per day, but researchers have recently found better results with higher amounts.

  Participants in two studies received daily vitamin C doses ranging from none (the placebo) up to 8 g. Both studies showed significant dose-response relationships, meaning that higher amounts of the vitamin led to shorter colds.

  “It would be worthwhile for individual common cold patients to test whether therapeutic 8 grams per day of vitamin C is beneficial for them,” said researcher Harri Hemilä, MD, PhD. “Self-dosing of vitamin C must be started as soon as possible after the onset of common cold symptoms to be most effective.”

  Vitamin C is considered to be safe as a dietary supplement, but check with your healthcare practitioner before opting for large doses of any supplement.

• Vitamin D

  According to the National Health and Nutrition Examination Survey, 77 percent of Americans fell short of the lowest normal blood levels for vitamin D. Several studies link low vitamin D levels to an increased risk and severity of infectious disease, including the flu, respiratory ailments, and immunodeficiency for both children and adults.

  The evidence for improved outcomes with vitamin D supplementation is mixed but promising. The recommended daily intake for vitamin D supplements is 600 to 800 IU, preferably of the more bioavailable vitamin D3.

• Probiotics

  As a powerful team member of your immune system, probiotics produce organic compounds that increase intestinal acidity; this inhibits the reproduction of many disease-causing bacteria.

  Probiotic bacteria also produce substances called bacteriocins that act as natural antibiotics to kill undesirable microorganisms. Probiotic bacteria enhance overall immune function by boosting disease-fighting cells such as phagocytes, lymphocytes, and natural killer cells. The end result—when your probiotic microbiome is flourishing—is a system that is better able to fight off infection and disease.

  As just one example of how this immune boost plays out in the real world, consider the latest research on the common cold. Regular use of probiotics by schoolchildren makes colds less frequent, and when they do hit, the kids get over them more quickly and miss fewer school days. A yearlong study showed a 30 percent reduction in missed school days from simply taking probiotic supplements. Research documents similar benefits in adults.

If you’re a woman of a certain vintage, you don’t need to be told that age makes itself known through crow’s feet around the eyes, vertical lines above the upper lip, and creases that stretch from nose to mouth.

For some reason, we tend to feel guilty—or resentful—about these developments, even though they happen to everyone.

Aging Agents

The culprits include free radicals created in the body whenever oxygen is used to produce energy. Which is all the time. These highly reactive, unpaired molecules steal electrons from other molecules, damaging skin in the process.

As we age, the structural proteins of collagen and elastin also begin to break down, causing facial skin to sag and lose its definition. The sun makes things worse through a process called photoaging, which leads to wrinkles and other signs of premature aging.

Throw in a bad night’s sleep, and going under the knife can seem tempting. But science shows that we have many powerful alternatives at our disposal. Best of all, these cutting-edge tools won’t hurt a bit.

Ace Your Face

Eating fruits and vegetables, and the antioxidants they contain, may be the healthiest way to maintain youthful-appearing skin, according to research. For extra support, think ACE for vitamins A, C, and E. Taken together in supplement form, these powerful antioxidants can protect the skin against ultraviolet damage, which is public enemy number one. Scientific evidence indicates that topical application of retinoids—compounds derived from vitamin A—improves mild to moderate photodamage by smoothing skin texture and promoting collagen formation.

Vitamin C also increases collagen production and helps brighten and smooth the skin. In moisturizers, look for stabilized C derivatives including L-ascorbic acid, magnesium ascorbyl phosphate, and ascorbyl palmitate.

If you’re using a topical serum form of vitamin C, apply it at night. “By helping to quench free radicals, vitamin C prevents tissue irritation and damage on a cellular level, which—among other things—helps keep skin looking youthful and clear,” according to Lisa Drayer, MA, RD, author of The Beauty Diet.

Vitamin E rounds things out, protecting against UV rays and helping the skin retain moisture.

Iron It Out

In vivo research indicates that resveratrol is a potent antioxidant that can help protect skin against the effects of UV exposure and DNA damage. Although it’s found naturally in grapes and red wine, taking resveratrol supplements is a far more effective way to reap its benefits. Recent research also shows that delivery through the skin itself may be the optimal way to achieve its therapeutic effects, so look for this ingredient in moisturizers and creams.

Pomegranate also shows promise in the wrinkle department. Nutrient- and antioxidant-rich, the extract of this superfruit protects against sun exposure, helps prevent fine lines, and helps to firm skin. In vivo research indicates that goji berry may possess similar properties.

Green tea extract shows great potential in topical skin care products. Green and white teas, especially combined with mangosteen and pomegranate extracts, improve age-related changes in the skin.

As we age, our naturally produced collagen, which gives facial skin its tightness and firmness, declines. Research shows supplementation with collagen peptides decreases skin wrinkles and improves skin moisture.

Other Tools

DMAE (dimethylaminoethanol) is a natural substance (found in salmon) that improves facial muscle tone and protects cells from free-radical damage.

Nature also provides us with friendly acids that help keep skin looking younger. Hyaluronic acid, a great humectant, holds up to 1,000 times its weight in water and locks in moisture.

Found naturally in certain vegetable oils, linoleic and linolenic acids also increase the skin’s ability to retain water for a plumper, more youthful look. Argan oil contains both vitamin E and linoleic acid. Alpha lipoic acid preserves other antioxidants like vitamins C and E, protects DNA, minimizes facial creases, and reduces under-eye puffiness.

The Whole Picture

If you choose plastic surgery, nature provides ways to help you heal. “I recommend homeopathic medications, including Arnica montana in oral and topical forms to help naturally reduce pain, bruising, and swelling after a procedure,” says New York–based surgeon Shirley Madhere, MD, PC.

To learn more about Dr. Madhere’s “holistic plastic surgery” practice, which includes pre-procedure advice on nutrition, detoxification, and exercise, visit www.thenewaesthete.com.

Toothaches, gingivitis, and other oral ailments can be a real pain... literally. Common herbs—and the essential oils derived from them—are surprisingly effective for treating some of our stickiest tooth and gum complaints.

Herbs for Dental Health

• Calendula

  Calendula (Calendula officinalis) has antibacterial properties and reduces oral inflammation associated with gingivitis. Mouthwash made with calendula helps heal wounds and trauma to gums following tooth extractions.

• Goldenseal

  Goldenseal (Hydrastis canadensis) is helpful for treating infections in the mucous membranes and for reducing bacteria that cause everything from gingivitis to strep throat. When used as a mouthwash it can help treat periodontal disease and thrush.

• Lavender

  Lavender (Lavandula angustifolia) is a strongly scented shrub of the mint family. It has anti-inflammatory and antibacterial properties. It promotes wound healing, so it may be helpful following oral surgery.

• Myrrh

  Myrrh (Commiphora myrrha) is resin from trees native to Northern Africa. It has pain-relieving and antimicrobial properties. It’s especially useful for treating gum disease, mouth ulcers, and sore throats, and is often found in natural mouthwashes.

• Peppermint

  Peppermint (Mentha piperita) is particularly helpful as a topical anesthetic for the treatment of toothache. Menthol—a volatile oil—and peppermint essential oil, both derived from the peppermint plant, have antibacterial properties. Peppermint adds a pleasant, refreshing taste to mouthwashes.

• Tea tree

  Tea tree (Melaleuca alternifolia) is one of various species that share the name tea tree. A member of the myrtle family, tea tree is known for its antimicrobial activity and is especially powerful against drug-resistant fungal and yeast infections in the mouth. It’s also useful for treating gingivitis and mouth ulcers.

• Xylitol

  Xylitol is a low-calorie sweetener, equal in sweetness and volume to table sugar. Research supports using xylitol to prevent cavities, plaque, and tooth decay. Bacteria cannot utilize xylitol to grow; therefore, fewer decay-causing bacteria survive on the tooth’s surface over time, reducing plaque formation.

Tips and Precautions

A refreshing, minty mouthwash can be made by combining mineral water with one drop each of peppermint, tea tree, and myrrh essential oils. Use it twice daily and don’t swallow.

Natural remedies can go a long way toward providing relief for minor discomfort, but serious pain and infections should be treated by a dental health professional. Unless otherwise indicated, essential oils shouldn’t be swallowed.  

Most of us want to spend the holiday season socializing with friends and family, not spending quality time on the couch with a box of tissues. Unfortunately, this time of year also presents many opportunities to catch a bug. Try bolstering your immunity with the following natural strategies.

Natural Ways to Improve Immunity

• Breathe Clear

  Try moistening nasal passages with sprays or washes. Saline sprays or xylitol sprays help liquefy secretions, eliminating buildup. They also reduce inflammation, decrease postnasal drip, and flush mucus from your nose. Studies show that kids given xylitol products or nasal spray are less likely to develop ear infections.

• Exercise (But Not Too Hard)

  While too much intense exercise can weaken one’s immunity, moderate exercise improves the functioning of infection-fighting cells.

• Get Rest & Relaxation

  Chronic stress suppresses the immune system, increasing your chance for infection, so get enough relaxation and sleep.

• Take Vitamin D

  Vitamin D3 boosts immune cells. It can be challenging to get enough during the winter without supplementation. Research has linked low levels of vitamin D in the blood with greater susceptibility to flu, colds, and upper respiratory tract infections.

• Vitamin “C” the Light

  This vitamin helps produce anti-stress hormones and interferon, an immune system protein. It stimulates production of infection-fighting white blood cells. Find it in citrus fruits and veggies such as broccoli and kale. If you have a cold or the flu, “take vitamin C 1,000 to 3,000 milligrams (mg) every few hours while awake, then lower the dose if and when you get loose stools,” recommends Jacob Teitelbaum, MD.

• Gobble Garlic

  Garlic protects the body from illness and helps it recover more quickly from a virus. It also contains zinc. People deficient in this mineral tend to get sick more often. If you don't care for garlic, you can try odorless aged garlic extract.

• Think Zinc

  To relieve sore throats, Dr. Teitelbaum recommends zinc lozenges (containing 10 to 20 mg of zinc) four or five times daily. Take zinc within 24 hours of the first symptoms; it can shorten a cold by a day or more as well as lessen symptoms.

• Be “Pro” Probiotics

  Probiotics (“good” or “friendly” bacteria) improve immunity. They come from fermented foods (yogurt, kefir, miso, sauerkraut) and can also be taken in capsule form.

• Make Room for Mushrooms

  Consider medicinal mushrooms such as reishi, maitake, and cordyceps. Reishi reduces stress and strengthens the immune system at the same time that it regulates excessive immune response, such as allergies and autoimmune diseases.  Maitake mushroom extract stimulates white blood cells that target bacteria. Cordyceps improves lung function in chronic bronchitis.

• Slurp Soup

  Chicken soup keeps you hydrated, eases congestion, and soothes your throat. Plus it tastes good.

• Find Ease with Echinacea

  Studies show that this herb can decrease the duration and severity of colds and flu.

• Savor Dark Chocolate

  You read that right. “Dark chocolate is an effective and tasty cough suppressant. It’s as effective as codeine,” says Dr. Teitelbaum.

• Sip Teas

  In addition to being hydrating, green tea and chamomile tea are rich in antioxidants. Many teas are also associated with relaxation, which may be helpful for boosting immunity. Blends that include echinacea, elderberry, slippery elm, or other immune-boosting and symptom-soothing ingredients can do double-duty on your cold.

The last few weeks of summer break are bittersweet—the sadness of letting go of both the craziness and laziness that summer creates, along with the excitement of starting a new school year. Making the transition can be difficult; however, by making a few simple shifts and empowering the kids to help out, it can be successful both nutritionally and emotionally.

Tips for School-Year Nutrition

• Eat Regular Meals at Regular Times

  During the summer months, meals tend to vary. Some days breakfast is at 6 am, whereas other mornings, it’s at 9 am. Before school commences, it’s a smart idea to get back into a routine (sleep included). The body appreciates structure and, in addition to the many benefits of a regular schedule, it will help keep the immune system strong. This is critically important to being “sick-free” during the first few months of school.

  Simple tip:  At lunch and dinner, fill glass containers with salad toppings (grated carrots, nuts, seeds, shredded purple cabbage, legumes), and let kids create their own salad. This will encourage colorful eating.

• Have a Power-Packed Breakfast

  Adding protein to breakfast meals will help sustain the kids for longer periods and will keep their blood sugar levels balanced. In addition, a protein-packed breakfast will provide some brain power, happier disposition, and will help set a good healthy tone to eating nutrient-rich meals for the rest of the day.

  Simple tip: A morning smoothie is a nutritious choice for a quick breakfast. Coloring the smoothies can add a variety of fruits and vegetables for a broader array of nutrients: raspberries for pink, blueberries for purple, kale for green, mango for orange. Adding Nordic Naturals Omega Boost Junior™ to the mix provides essential omega-3 fatty acids, plus a tropical fruit flavor the kids will love.

• Re-Stock the Pantry

  Summer often brings chips and other processed foods into the pantry; however, now is the time to clean them out and reserve these foods for picnics and parties outside the house.

  Simple tip: Family members are used to grabbing (processed) snacks. Making the transition easy for them will be essential. Purchase see-through containers and fill them with nuts, seeds, trail mix, and granola. Keep a bowl of easy-to-eat fruit such as bananas, apples, and oranges on the kitchen counter. Have cut-up veggies available in the fridge, along with dips like bean and hummus.

• Lay Off the Desserts

  Lots of ice cream, frozen yogurt, ice pops, and other summer treats are happily indulged in during the hot months of summer, yet, weaning off them will get the body’s blood sugar levels back in balance. This will ultimately help decrease any irritability, promote a more restful sleep, and strengthen the immune system.

  Simple tip: Begin making berry crisps. Instead of ice cream, top with Greek yogurt, nuts and seeds. You may also roast chickpeas with sea salt and pepper; kids will love the crunch and mild nutty flavor. And instead of ice pops, freeze left-over smoothies in ice cube trays for “little smoothie pops.”

• Monkey See, Monkey Do

  Be the example. It’s hard to ask our children to embrace healthy eating if we as parents do not. At every meal, have serving bowls filled with vegetables. Showing the kids and not pressuring them by placing vegetables on your plate will pique the kids curiosity. They may not serve themselves immediately, but eventually they will, especially if you mention how good the veggies taste.

  Simple tip: Have the kids get involved—empower them to help make grocery lists. Take them food shopping, and let them go through colorful recipe books to choose healthy meals. This will excite them enough to not only help prepare meals, but eat them as well!