Whether your challenge is rheumatoid arthritis, lupus, or osteoarthritis, there are natural strategies that can help you manage joint pain.

Take charge of your wellness by trying these tips, and see which work best for you.

Nutrition for Joint Health

• Essential Fatty Acids

  Not all fat is bad for you. Essential fatty acids (EFAs) are just that—essential to your health. EFAs appear to relieve arthritis pain and fight inflammation. The gamma linoleic acid (GLA) in omega 6 helps inflammatory arthritis (including rheumatoid arthritis, lupus, and psoriatic arthritis, a combination of psoriasis and arthritis) as well as osteoarthritis.

  EFAs must come from our diet or supplements, as our bodies can’t make them on their own. Most appear in the form of omega-3 fatty acids (from cold-water fish like wild salmon or fish oils, as well as black walnuts and flaxseed) or omega 6s (raw nuts, as well as sesame and grape seed oils). Eggs from hens that have been fed special feed are also a good source of omega 3. For people with arthritis, clinical data supports a daily GLA dose in the range of 1.4 to 3 grams a day (typically through borage, evening primrose, or blackcurrant seed oil).

• Olive Oil

  A recent study shows that olive oil contains a natural anti-inflammatory ingredient that may relieve pain. Test results find that a daily 1.75-ounce dose of freshly pressed, extra-virgin olive oil equals about 10 percent of the ibuprofen dose recommended for adult pain relief.

  Like aspirin, which researchers believe benefits health over time if taken regularly, consuming low daily doses of olive oil may relieve chronic inflammation, which is thought to play a role in many diseases from cancer to heart disease.

• Antioxidants

  To ensure you are getting enough antioxidants like selenium and vitamins E and C, which fight the cellular damage that can contribute to joint pain, eat plenty of fruits, veggies, and whole grains.

  • Vitamin C

    Good sources of vitamin C include red peppers, oranges, asparagus, and broccoli, or take 500 to 1,000 mg of vitamin C in supplement form.

  • Vitamin E

    Vitamin E can be found in green beans, Brussels sprouts, seeds, and nuts. An often-recommended dosage of E is 400 to 800 IU (international units) per day in supplement form.

• Foods

  Studies indicate that these foods may help in the battle against joint pain:

  • anchovies
  • apples
  • broccoli
  • cantaloupe
  • curry
  • fish
  • garlic
  • citrus fruits (e.g. grapefruit)
  • grapes
  • mango
  • nuts
  • oysters
  • papaya
  • leafy greens (e.g. spinach)

Glucosamine and Chondroitin Sulfate

What Are They?

Glucosamine and chondroitin sulfate are found naturally in our body’s cartilage, which acts as a cushion between bones inside joints.

As Supplements

Both glucosamine and chondroitin come in capsule, tablet, powder, or liquid form and are often taken in combination with each other or with other dietary supplements.

They are not fast acting, so expect to wait a few days to several weeks before you see improvement.

Where Do They Come From?

• Glucosamine is sourced from crab, lobster, or shrimp shells.
• Chondroitin comes from bovine or shark cartilage, or can be made in a lab.

What Are They Used For?

• Relieving Pain from Osteoarthritis

  People with osteoarthritis, a disease caused by abnormal wearing down of joint cartilage, often take glucosamine and chondroitin sulfate to relieve pain.

  Studies show that some people with mild to moderate osteoarthritis who take either substance experience a similar level of pain relief as when they take nonsteroidal anti-inflammatory drugs (NSAIDs—pronounced n-seds) such as ibuprofen and aspirin.

• Restoring and Protecting Cartilage

  Research indicates that these supplements may build and restore joint cartilage, and chondroitin may protect existing cartilage from premature degeneration.

Precautions

Consult your doctor about appropriate dosages. The amount used in studies is typically 1,500 mg of glucosamine sulfate and 1,200 mg of chondroitin sulfate per day.

• Diabetes

  People with diabetes should consult their doctor before taking glucosamine because it may influence blood sugar levels.

• Shellfish Allergies

  Those allergic to shellfish should not take glucosamine without a doctor’s consent, as it is made from shellfish covering.

• Pregancy and Children

  Children, pregnant women, and women who could become pregnant should not take these supplements since their effects on a child or on a developing fetus have not been studied long enough.

What is a Headache?

Pain/discomfort in the head, scalp, or neck; tension headaches are the most common type.

What Causes Headaches?

• Stress
• Depression
• Anxiety
• Lack of sleep
• Skipped meals
• Caffeine withdrawal
• Alcohol

Reducing and Relieving Headaches

• Lifestyle Tips

  • Exercise
  • Eat regularly
  • Stay hydrated
  • Get adequate sleep
  • Manage stress

• Foods to Avoid

  • Caffeine
  • Chocolate
  • Alcohol (especially red wine)
  • Aged cheese
  • Products containing:
    • nitrates
    • sulfites

Natural Remedies for Headache

• Herbal Therapies

  • Blue vervain
  • Butterbur
  • Feverfew
  • Ginger
  • Wood Betony

• Supplements

  • Magnesium
  • B vitamins
  • Fish oil

• Homeopathic Treatments

  • Antimonium crudum
  • Apis
  • Belladonna
  • Bryonia
  • Lycopodium
  • Magnesia phos
  • Pulsatilla

Restore Your Heart with Vitamin D3

Taking a vitamin D3 supplement was shown to be effective in restoring cardiovascular damage done by conditions such as high blood pressure, diabetes, and atherosclerosis.

The new study found that the vitamin stimulates nitric oxide, which helps regulate blood flow and prevent blot clots. The vitamin also reduced the level of oxidative stress in the cardiovascular system.

“Generally, vitamin D3 is associated with the bones,” said lead researcher Tadeusz Malinski, PhD. “In clinical settings people recognize that many patients who have a heart attack will have a deficiency of D3. It doesn’t mean that the deficiency caused the heart attack, but it increased the risk of heart attack.”

Dr. Malinski added that “there are not many, if any, known systems which can be used to restore cardiovascular endothelial cells which are already damaged, and D3 can do it. This is a very inexpensive solution to repair the cardiovascular system.”

Humanity has always faced troubling times, but a modern life that keeps us tuned in 24/7 allows little reprieve.

Signs of Stress

Do you experience any of the following?

• An inability to make decisions
• A short temper
• Anger
• Anxiousness
• A negative outlook on life
• Feelings of overwhelm
• Depression
• Nervousness
• Constant worry

If so, you may be experiencing high levels of stress in your life.

While small amounts of acute stress can improve performance and alleviate boredom, most of what we experience these days is chronic and damaging.

Using Your Senses to Relieve Stress

Living life means there will be stressors no matter how much we try and avoid them. We can’t realistically expect to eliminate all stress, but we can employ certain tips and tools using our five senses. Here are some to try to help calm body and mind.

• Taste

  Food as therapy is a common but frequently ill-fated practice. When we eat that slice of chocolate cake, it may give us momentary satisfaction but we’re left with a sugar low and empty caloric intake. That’s not to say we should never enjoy a treat. But if our food choices are consistently unhealthy, they can lead to more irritability and depression and may impact stress levels as well.

  Food affects mood, so choose healthy, whole-food options.

  • Enjoy the taste and crunch of slices of raw carrots, bell peppers, jicama, and cucumbers. Dip veggies in vinaigrette or hummus for added flavor.
  • Awaken your senses with fresh herbs and exotic spices. They add flavor and brightness to any dish.
  • The key to eating healthier is to notice and appreciate a food’s texture, color, flavor, and fragrance.
  • Make a bowl of warm and nourishing oatmeal or other hot cereal to start the day. Top with crunchy nuts and a drizzle of sweet honey or maple syrup.
  • Sip a cup of steaming herbal tea. The ritual of making tea is relaxing in itself, and taking the time to slowly enjoy it encourages relaxation.

• Touch

  The skin is the body’s largest organ and is extremely tuned to external stimulus. Imagine the cloudlike feel of a freshly laundered soft towel or the warm touch of a loved one’s hand, and you can see how powerful a tool touch can be to help us relax.

  • Massage and Stretching

    Massage is a time-honored technique to help the body unwind. Consider trying some yoga or tai chi to stretch the muscles and alleviate tightness.

  • Spend Time with a Pet

    If you have a fur baby, spend time petting or grooming their coat. You will both benefit from the exchange.

  • Try Tapping

    Tapping, also known as Emotional Freedom Technique, is an effective tool based on ancient Chinese acupressure and modern-day psychology. The fingertips are used in a repetitive pattern on specific meridian points of the body to calm the nervous system and help eliminate stress, limiting beliefs, and phobias.

  • Weighted Blankets

    For a powerful form of touch, some individuals turn to weighted blankets to help with their stress, insomnia, and anxiety.

    These therapeutic coverings can weigh anywhere from five to 30 pounds.

    How do Weighted Blankets Work?

    When this extra weight is placed over the body, it creates a therapeutic technique known as deep pressure stimulation. This type of pressure relaxes the nervous system and is used when working with support animals and receiving massage treatments.

    Weighted blankets get their heft from small beads or tiny crystals such as quartz or amethyst sewn right inside. Look for blankets that are five to 10 percent of your body weight.

    Precautions

    Weighted blankets work well for many. But keep in mind they may not be for everyone.

    • Avoid their use on children under two, due to possible suffocation risk.
    • Those who experience claustrophobia may not appreciate the blanket’s tightness.
    • Individuals with breathing issues such as asthma and sleep apnea may find them unsuitable.

• Sight

  We view the world through our eyes. Change your viewpoint by focusing your attention on something beautiful and uplifting.

  • Enjoy the Visual Arts

    Works of art, both modern and ancient, can lift our spirits. If you have a coffee table book of an artist you love, take time to browse through it again. Visit a local museum to find beloved works from sculptors, designers, and painters.

  • Look at Photos and Memorabilia

    Some people find that revisiting happier times boosts their moods. Whether you have photos stored on a computer or in an album, remembering past vacations and fun times can bring a smile to your face.

  • Try Color Therapy

    Color therapy can change a person’s mental and emotional well-being.

    • Gaze upon violet, green, and blue shades, which are known to soothe and have anti-inflammatory abilities.
    • Pink has also been shown to calm within a few minutes of exposure to it.
    • In contrast, red, yellow, and orange hues are stimulating, and are ones you may want to avoid unless you want to feel energized.

• Smell

  • Essential Oils and Aromatherapy

    Essential oils are compounds extracted from plants. They affect parts of the brain associated with behavior and emotion.

    Aromatherapy is the inhalation and use of essential oils to help with depression, insomnia, stress, anxious feelings, and more.

    Working with ylang ylang, lavender, bergamot, and vanilla essential oils has proven to lower stress levels.

    Inhaling an essential oil directly from its bottle encourages us to take deep breaths, which regulates the stress response. You can also use a diffuser to add healing scents to your indoor environment.

  • Fresh Flowers in Bloom

    Another option for stress-reducing scents is to visit a local flower shop. Browse the aisles and take time to inhale the scents of various blooms. If flowers are growing outside, partake in these short-lived beauties.

• Sound

  • Relaxing Music

    Listening to calming and relaxing music has been found to be effective for reducing stress and boosting mood.

    • Stay away from energetic music. It is less likely to lower stress levels.
    • Try music tuned to 432 Hz. It’s believed to be brighter and clearer with beneficial effects on the body and mind.
    • Playing a musical instrument is another powerful choice for lowering stress levels, as is song. Sing along to the radio or even to yourself!

  • Affirmations

    Our voices are powerful tools. Do not underestimate the mind’s ability to respond to positive affirmations. Say them out loud for more self-encouragement.

  • Natural Sounds

    Go outdoors and absorb the sounds of nature.

    • Birdsong

      • If the weather’s warm, enjoy morning’s birdsongs. The chirps and calls of birds have been found to help with stress recovery in adults.
      • If the birds have flown south for the season, try pre-recordings of nature sounds.

    • Weather Sounds

      • If it’s raining, open the window and enjoy the sound of water hitting the earth.
      • In winter, enjoy the sound of silence as snow falls.

Relieve Stress Using All Five Senses

For the ultimate healing experience that engages all five senses, look to nature to lift stress levels. Experience the sight of a bright blue sky, the smell of wild flowers, the feel of sand beneath your feet, the sound of wind rippling through the leaves, and the tasty crunch of a freshly picked apple.

Whether you enjoy outdoor sights and sounds by visiting the country or going to an urban park, spending time outside greatly benefits concentration, mood, and creativity and, ultimately, relieves stress.

If you find that maintaining the weight you want isn’t as easy as it used to be, you’re not alone. Metabolism can be slowed down by a couple of factors that affect pretty much everybody: aging and stress.

But don’t worry—you don’t need to resign yourself to a slowly expanding waistline. There are a number of steps to take to boost a lagging metabolism.

Put simply, metabolism is the term for the body’s converting food into energy. It’s what keeps you breathing, thinking, digesting, pumping blood, and staying at the right temperature. And it can change over time.

The Big Slowdown

• Aging

  When you hit your mid-20s, your muscle mass starts to drop and your body fat increases. Pair that with a reduction in activity due to work and family demands, and most of us need fewer calories to maintain our weight as we grow older. Men over 60, for instance, need about 350 fewer calories than their teenage counterparts. And women frequently lose muscle mass and put on pounds as a side effect of hormone changes brought on by menopause.

• Stress

  That pumped-up feeling you get when you’re stressed out? Ironically, it does just the opposite of pumping up metabolism. Cortisol, an adrenal hormone that’s released during times of stress, comes in handy when you need to respond fast. It supplies a burst of energy, kick-starts memory, and raises the pain threshold.

  But low-level chronic stress, the kind not brought on by a need to, say, swerve the car to avoid a dog or retrieve a statistic for a pop quiz, can leave you with cortisol that isn’t released. Instead, it can increase blood sugar, up carbohydrate cravings, and result in weight gain—and raise chances of a host of health problems including high cholesterol and blood pressure, heart disease, and cognitive impairment.    

Speed It Up

You can’t get any younger, but you can set goals to be active and healthy at every stage of life. While you may not be able to remove all of the stressors in your life, you can work to alleviate the damage they do to your body and your psyche. Try some of these tactics to boost your metabolism and shrink your waistline:

• Sleep

  If you cut corners on your nighttime zzz, you’re likely to make up for your tiredness by overeating the next day. Sleep deprivation can also make it harder for the body to regulate appetite and eating, according to studies that have found it lowers levels of leptin, the hormone that lets you know when you are full.  

  The solution: Organize your schedule to get a full night’s rest—every night. If your lack of sleep is caused by insomnia, check your “sleep hygiene”—make your bedroom comfortable and focused on shut-eye and wind down your activities before bedtime.

• Short-Term Fasting

  There’s evidence that, in some organisms, a lifelong restricted diet that cuts calories by more than a third leads to a longer, healthier life with fewer diseases like cancer and heart conditions. Does it work for humans too? Scientists haven’t figured that out yet—and really, would you want to deny yourself the pleasures of food for an entire lifetime?

  Luckily, you don’t have to. You can get the benefits of long-term fasting with monthly short-term periods of calorie restrictions, according to the results of a recent study.

  Researchers put middle-aged mice on a low-protein, low-calorie diet for two four-day periods a month; the rest of the month they could eat as much as they pleased. Good news for the mice: They lived longer than their peers, they lost weight, they retained their mental capacities as they aged, and they were 45 percent less likely to get cancer. During their fasts, their blood sugar and insulin levels dropped dramatically.

  There’s good news for humans too. The scientists tried out the short-term fasts on people, putting volunteers on a regimen of 725 to 1090 calories five consecutive days every month; on the other days, the participants ate as they usually did. After only three months, they lost abdominal fat, became more fit, and had lower blood glucose levels.

• Exercise

  Since losing muscle mass correlates with the metabolism’s slowing down, a simple way to up your metabolism is to work out regularly, with an eye toward challenging your muscles.

  Start a routine of aerobic exercise; if you already have an aerobic routine, amp it up. The more intense it is, the more calories you burn. Try switching from high to lower intensity during an exercise session. For instance, run as fast as you can for a minute, walk for two minutes, then repeat several times.

  Consider weightlifting: Strengthening your muscles will help streamline the work of burning calories.

• Fill Up on Fiber

  If you eat high-fiber foods, you’ll fill up with fewer calories, and the fiber will help your body process foods more efficiently. You’ll chew longer and feel full longer. Fiber provides a host of other health benefits as well. So when you’re hungry, reach for fruits, vegetables, beans, and grains that are good sources of fiber. Be sure to drink plenty of water too.

The Upshot

A slowing metabolism often means a growing waistline, but if you’re uncomfortable with the extra pounds, there are plenty of options for boosting your metabolism. Even better, putting them into practice may well improve your overall health.

A vegan diet offers a multitude of health benefits: improved immune function and cardiovascular health and reduced risks for Type 2 diabetes, hypertension, certain cancers, and obesity. But how does a vegan diet impact athletic performance?

Studies have found that athletes with restricted food choices are more likely to exhibit insufficient intakes of macronutrients and micronutrients. But other research has shown that vegan endurance runners report the healthiest food choices.

Nutrients for Vegan Athletes

Despite the increased risk of nutritional deficiencies, a well-planned vegan diet can provide adequate nutrition for athletes, as evidenced by the success of vegan tennis champion Venus Williams and ultra-marathoner Scott Jurek.

Essentially, a vegan diet can be great for athletes of all types. As long as you’re careful to eat lots of varied protein sources and mounds of vegetables, and to take nutritional supplements where necessary, a vegan diet can carry you far and help you feel great. Be aware of how you’re fueling your body and make sure your vegan diet is well planned!

Here are nutrients to be conscientious about when crafting your well-planned vegan diet.

• Macronutrients

  The three macronutrients (carbohydrates, fats, and proteins) are well known to most athletes, as is the importance of constructing a diet that appropriately balances the three.

  Typically, nutritionists recommend that 45 to 65 percent of an athlete’s caloric intake consists of carbs, 20 to 35 percent of fats, and 10 to 35 percent of protein, regardless of their dietetic choices. Achieving the recommended amounts of protein, however, can be difficult for vegans, and there is much more to consider than quantity alone.

  The quality and variety of plant-based protein sources is vital for vegan athletes because plant proteins are often incomplete, meaning they do not provide all nine of the essential amino acids. The most common vegan protein sources usually lack lysine, methionine, isoleucine, threonine, or tryptophan.

  Lysine can be found in beans and legumes, isoleucine in soybeans and lentils, and the rest can be obtained from chickpeas and various seeds and tree nuts.

  Variety is key, but complete vegan proteins do exist. Quinoa, hemp seeds, chia seeds, pumpkin seeds, buckwheat, and spirulina all contain the nine essential amino acids and serve as excellent protein sources.

• Omega 3s

  Fat is another macronutrient that can prove difficult for vegans, who typically consume less total and saturated fats and more omega-6 fatty acids than their omnivorous counterparts.

  Again, quality must be considered alongside quantity, particularly in the case of omega-3 fatty acids, of which there are three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

  Omega 3s are integral for cardiovascular health and might also increase the production of nitric oxide, an important signaling molecule in the body that relaxes blood vessels and increases blood flow.

  Vegans typically consume less of these essential fats because they do not eat fish or shellfish, but oils from microalgae provide DHA, and some also include EPA.

  ALA can be obtained from several plant sources, including flaxseeds, chia seeds, and walnuts.

• Vitamin B

  Supplemental vitamin B12 is typically made from animal products.

  Because this vitamin is integral for nervous system function, deficiencies can lead to morphological changes in blood cells, anemia, and, in long-term cases, neurological damage.

  Vegan sources of B12 can be difficult to come by. Nutritional yeast offers a supply, but the most reliable sources are supplements and breakfast cereals, plant milks, energy bars, and other foods that have been fortified with the vitamin.

• Iron Supplements & Bioavailability

  Iron is found in every cell of the body and is needed to make hemoglobin, a key component of blood cells.

  Unsurprisingly, an iron deficiency can result in anemia, fatigue, weakness, and shortness of breath. Even in mild cases, insufficient iron supplies will reduce endurance capacity, increase energy expenditure, and impair adaptation to endurance exercise.

  The vegan athlete runs into trouble with iron, not because of a lack of sources, but because those sources contain the mineral in forms that are less bioavailable than those found in animal products. Iron from plant sources is typically of the non-heme variety, which is far less bioavailable than the heme iron in animal products.

  It’s vital for vegan athletes—especially women—to consume whole-food sources of iron such as legumes, grains, nuts, seeds, and green vegetables.

  Combining these foods with fruits is ideal, as vitamin C enhances the absorption of iron. Broccoli, potatoes, and chard contain both iron and vitamin C, making them efficient choices for vegan athletes.

  Supplementation has been shown to correct deficiencies in iron and is a common practice among female athletes of all dietary habits. Be aware that coffee, tea, and cocoa may inhibit the absorption of iron.

It seems like summer just started, but before you know it you’ll be at the store shopping for back-to-school supplies. While you’re stocking up on pencils, paper, and glue, you might want to consider tossing some probiotics in your cart, too!

Probiotics contribute to the good bacteria that live in our bodies. They are part of the human microbiome — a catch-all term that encompasses the microorganisms (bacteria, yeast, fungi, viruses and others) that live in our gut, on our skin, and even in our mouths. The human microbiome is important for proper functioning of our bodies including digestive, cardiovascular, central nervous, and immune systems. This is why it’s so important to keep the microbiome hardy and robust with a good diet, sleep, exercise, and probiotic rich foods and supplements. These steps can help keep our microbiome balanced so we can stay healthy.

Good Bugs Equal Good Health

Scientists have been studying the immune-supporting properties of probiotics for some time. Previous research suggests that regular use of probiotics by children keeps them healthy. They provide a source of good bacteria, the wholesome kind children need to contribute to positive microflora in their bodies. With 70% of immune cells located in the digestive system, the challenge isn’t getting probiotics to work – its’s getting children to take them.

Recent studies confirm that probiotics may be effective at supporting the immune system. A study published in 2010 found that a probiotic supplement containing a blend of Bifidobacterium infantis Rosell-33, Lactobacillus helveticus Rosell-52, Bifidobacterium bifidum Rosell-71 and a prebiotic consumed for 3 months allowed more children to maintain respiratory and GI health, and have better school attendance, as compared with a placebo group.

Gastrointestinal health is also important for young children. A 2017 study found that infants who received a probiotic supplement experienced significantly healthier bowel movements and other indicators of GI health, as opposed to a placebo group. Another group of researchers using an animal model found that a strain of Bifidobacterium provided similar effects, supporting the positive findings in infants.

Early life colonization of the human microbiome, particularly the gastrointestinal tract, is critical for normal development and regulation of the immune system during childhood and beyond. Besides dietary and other lifestyle choices that can help children develop a healthy microbiome, probiotic foods and supplements can also contribute to this goal. Probiotics from the Bifidobacterium and Lactobacillus categories are by far the best studied probiotics, especially for gastrointestinal and immune system support in children.

Probiotic-rich foods such as sauerkraut, kimchi, yogurt, and probiotic supplements seems to be linked to an increase in of good bacteria (in the digestive tracts) of children who consume them. However, getting kids to ingest fermented foods could be difficult. In addition, eating only one type of probiotic-rich food, such as yogurt, may not fully deliver the digestive support kids need, because these foods on their own are often not sufficient in organism quantity or strain variety. Specially formulated kid-friendly probiotic supplements are a great way to provide children with the microorganism “gut” support they need to maintain a healthy immune system and promote optimum digestive function every day.

Precautions

Probiotics are generally considered safe for use by most people, but always check with your health care practitioner before giving your child supplements.

Starting a new school year is nerve-wracking enough without having to deal with a last-minute breakout. Implement this anti-acne plan now, and soon you’ll be walking the school corridors with your head held high.

Natural Acne Management

• Gentle Cleansing

  The first step in caring for problematic, acne-prone skin is to use a gentle cleanser rich in antioxidants.

  Look for vitamin A derivatives, also known as retinoids, as well as vitamin C.

  Cleansers that use essential oils (such as lemongrass, grapefruit, and cranberry) will help regulate your skin’s oil production.

• Zinc

  Zinc is essential to controlling acne. Look for topical facial products that contain zinc.

  Make sure you’re eating enough of the right foods, such as:

  • pumpkin seeds
  • yogurt
  • cashews
  • chickpeas
  • spinach

• Acid Exfoliation

  If you’ve been battling breakouts for a while, you’re probably familiar with the power of salicylic acid and glycolic acid to help control mild to moderate acne.

  Both salicylic and glycolic acids are great at exfoliating dead skin cells. Look for maximum strength 2 percent salicylic acid to help prevent clogged pores.

• Topical Oil

  Although it seems counterintuitive, oil can be used to fight oil. Moroccan argan oil is a secret weapon when it comes to fighting acne.

  This deeply nourishing oil is rich in beneficial essential fatty acids and antioxidants. It’s also high in vitamin E, which is good for damaged and inflamed skin.

  To use Moroccan argan oil, dampen your hands and then apply just a tiny bit to your face before bed. Your wet hands will help spread a small amount of oil easily.

  Regular use of Moroccan argan oil can significantly reduce oiliness.

• Lifestyle Tips

  • Don’t squeeze pimples.
  • Wash your pillowcase regularly.
  • Reduce consumption of refined, processed foods.
  • Avoid simple sugars, especially soda.

Between family, work, and community responsibilities, you pack a lot into your busy days.

But always being on the go can take a toll on your health. You need a steady supply of good nutrition so you don’t burn out.

While eating whole, unprocessed foods is ideal, it’s no surprise that “functional foods and beverages”—products that marry nutrition and convenience—are becoming more popular worldwide.

Energy Foods & Drinks

If you’re looking for more energy, you can choose between hundreds of beverages, snacks, powders, and supplements designed to help.

Beverages for Increased Energy

Popular beverage ingredients include:

• herbs such as:
  • schizandra
  • ginger
  • ginkgo biloba
• green tea
• yerba mate
• vitamin C
• acai
• cranberry extract
• caffeine from:
  • coffee
  • tea
  • guarana
  • kola nuts

Bottled water comes enhanced with vitamins and other nutrients. Even sports drink makers are updating formulas with vitamins and natural sweeteners, including no-calorie stevia.

Foods and Beverages for Endurance

Snack foods and beverages designed to promote endurance, fitness, energy, and mental focus may contain:

• B-complex vitamins
• minerals
• polyphenols (from green tea)
• fiber
• whey or soy proteins
• amino acids such as:
  • inositol
  • taurine

Boost Stamina with Ginseng

Ginseng, another popular ingredient, has been shown to boost stamina and improve responses to stress.

Greens that Get You Going

Green powders, which can be added to juices, smoothies, or other foods, can be important sources of chlorophyll, vitamins, minerals, enzymes, and antioxidants. Wheat grass, barley grass, spirulina, alfalfa, and other green ingredients help those who lead hectic lives obtain food-source nutrients otherwise missing from their diets.

A Friendly Bacteria Revolution

Probiotics’ healthy bacteria have many health benefits. Strains of good bacteria in yogurt and kefir can help:

• cure recurring Clostridium difficile infections (the diarrhea-causing bacteria that plagues hospital patients)
• reduce the duration of respiratory infections in the elderly
• relieve cold and flu symptoms in children
• fight yeast infections.

Probiotic Benefits

• Probiotics are recommended for anyone taking antibiotics, which destroy beneficial as well as harmful bacteria.
• In addition to strengthening immunity, probiotics improve digestion and can help you lose weight.
• According to Andrew Weil, MD, kefir may be a better choice than yogurt for some lactose-intolerant individuals.

Go Natural for Energy

The Health Concerns of Caffeine Consumption

The downside of many energy products is their reliance on caffeine and sugar. Some energy drinks contain as much caffeine as almost five cans of Coke (or 11/2 cups of brewed coffee), not to mention more calories and carbohydrates than cola.

This combination concerns health experts who note that young consumers may not realize how much caffeine they’re ingesting or how easy it is to become dependent on the stimulant.

As a report from the American Dietetic Association notes, functional drinks seldom contain the minerals calcium and potassium or vitamin D or folate—all of which are often lacking in our diets.

Safe Caffeine Alternatives

• Herbal Coffee

  A noteworthy exception is Teeccino, an herbal coffee. This hot drink is not only caffeine free, it provides a natural energy boost and contains potassium as well as soluble fiber, which helps improve digestion and elimination.

• Natural Energy "Shot" Blends

  Small, single-serving “shots” are also growing in popularity. These bestselling drinks claim to enhance concentration and endurance without causing jitters (their caffeine content is that of a small cup of coffee). They’re sugar-free and contain “energy blends” of B-complex vitamins, amino acids that help with fat breakdown, and other nutrients.

Be Sure to Read Your Labels

For best results, health experts recommend reading labels and comparing energy product ingredients with the supplements you already take, so you can choose functional foods that best fit your individual needs.