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.

Common Questions About ADHD

• Is ADHD Becoming More Common?

  The number of children diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) has risen steadily over the years, fueled by more doctors and parents identifying the condition as well as increased prevalence. Even though the American Academy of Pediatrics recommends behavioral therapies before resorting to medication, children are more likely to receive medical interventions.

• Is ADHD More Common in Children?

  Children receive the most attention because the disorder may interfere with their ability to perform academically and behaviorally in school. But ADHD issues continue into adulthood with symptoms like disorganization, impulsiveness, poor time management and planning skills, mood swings, and difficulty coping with stress.

• What Can Trigger ADHD?

  Insomnia, pesticide exposure, and stress can all exacerbate ADHD prevalence and symptoms. Food sensitivities (particularly gluten and dairy, food preservatives, MSG, and artificial food dyes) as well as a low-quality, high-carbohydrate/sugar diet may also worsen ADHD, mood, and behavior.

Natural Treatments for ADHD

Fortunately, herbs and other nutritional therapies can help improve focus and reduce hyperactivity, making ADHD easier to manage.

• Herbs and Supplements for ADHD

  • Omega-3 Fatty Acids

    People with ADHD tend to have lower blood levels of omega 3s, which are important for brain function and development. Although results are mixed, a critical review of 25 studies concluded that omega-3 supplements can improve ADHD symptoms, particularly in milder cases, and they may help patients reduce their medication dose.

    Studies that achieved more positive results used products with a relatively high EPA content alongside DHA—from 500 daily milligrams (mg) EPA/175 mg DHA up to several thousand mg each—for three months or longer.

  • Gotu kola (Centella asiatica)

    Children with ADHD who took gotu kola in a formula with other herbs including lemon balm, bacopa, and ashwagandha for four months showed improved attention, cognition, focus, and impulse control compared to those who took a placebo.

    Ayurvedic medicine has turned to gotu kola to improve focus and memory and to reduce anxiety and stress in all ages for millennia. Preliminary studies strongly support the herb’s ability to enhance brain function and repair in a variety of ways. Elders who took 750 mg of gotu kola extract daily showed improved working memory and mood, as well as improved physical abilities, vigor, and quality of life. It also reduces the startle response.

    Gotu kola is generally quite safe—it’s even eaten as a fresh, cooked, or juiced leafy green—and can be taken as a tea, tincture, powder, or capsule. Seek organic gotu kola, as quality on the market can be poor, and expect it to take several weeks or months for the effects to gradually build. Note that both gotu kola and bacopa may be called “brahmi” in commerce.

  • Bacopa (Bacopa monnieri)

    This Ayurvedic herb also has a long history of use supported by modern evidence. It promotes a calm-alert state of mind with brain tonic effects, improving neurotransmitter and brain function in all ages.

    Studies show the greatest benefit for free-recall memory, speed of attention, and decreased choice reaction time. Several studies also find it useful for school-aged children, including those with ADHD.

    It’s a bit bitter as a tea but the aerial parts of this water-loving plant can be taken as a tincture or capsule.

  • Lemon balm (Melissa officinalis)

    This is one of several mint-family herbs with potential cognitive benefits—others include spearmint, peppermint, and rosemary—and it may be the most promising in ADHD because it simultaneously calms and improves focus. Unlike the previously mentioned remedies that are best taken for several months to assess their benefit, lemon balm’s effects are often noticeable within an hour.

    Some studies achieved the best results with the highest doses, while others found that students got sleepy as the dose went up, so you may need to tinker to find the right dose for you or your child.

    Interestingly, in elders with severe dementia, lemon balm essential oil added to cream rubbed into the arms and legs decreased agitation and social withdrawal and improved quality of life.

    Lemon balm is quite safe and can be taken in a capsule: Adult doses range from 300 to 1,000 mg; children’s doses are generally one fourth to half that. Or take it as a fresh plant tincture, or in tea made from fresh or dried herb.

• Additional Nutrition for ADHD

  The above herbs are often combined in formulas with others that support mood and calm energy, including milky oat seed, ashwagandha, and holy basil. B vitamins, iron, and vitamin D may also be beneficial for cognition and mood, particularly for people who are deficient.

  Iron should not be given as a supplement except where deficiency has been confirmed.

• Behavioral Therapy

  Behavioral therapy, including cognitive behavior therapy, can be incredibly beneficial for children and adults with ADHD. To learn more and find a practitioner near you, visit the CDC website on Behavior Therapy for ADHD.

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!

You’ve just read something about healthy brains, but can’t remember where? Join the ranks of overstressed and distracted citizens whose heads are on overload, to the point where memory is... well... a distant memory.

Bigger isn’t always better, but when it comes to our brain cells, who wouldn’t want to trade up a size? Or boost the overall health of our trusty gray matter?

Don’t skimp on diet, exercise, or sleep—the trifecta of brain health. The typical Mediterranean diet emphasizes fruits and veggies (antioxidants), olive oil and fish (essential fatty acids), and grains (B vitamins)—good for hearts as well as brains. And exercise can even reverse “age-related brain shrinkage,” according to Neal D. Barnard, MD, author of Power Foods for the Brain.

Supplements for Brain Health

We can’t always get what we need from food.

As added insurance, these supplements can help your brain cells make better connections, use glucose (its main food) more effectively, and fight free radicals―out-of-control molecules that attack the crucially important fat in our brain cells, contributing to dementia-related diseases.

• B Vitamins (Metabolizers)

  Our brains feed off glucose, and a team of B vitamins helps us use that food to best advantage. As protein breaks down in our bodies, it produces homocysteine. Vitamins B6, B12, and folate regulate this amino acid, too much of which can lead to impaired memory.

• Vitamins C, D and E (Antioxidants)

  Antioxidant powerhouses, vitamins C and E fight free radicals and protect brain cells (and others) from the oxidative damage they cause. Low levels of vitamin D are associated with cognitive decline and free-radical damage.

• Multivitamin/Mineral

  A three-year study of more than 2,200 older people determined that taking a daily multivitamin/mineral supplement may ward off cognitive decline. Taking a multivitamin supplement for three years translated to a 60 percent slowing of cognitive decline, or a pause of about 1.8 years. People with significant heart disease saw even more benefits..

• Omega-3 Fatty Acids (Communicators)

  What’s good for the heart is good for the brain. Polyunsaturated fats from veggies (safflower, soybean) and fish (salmon, tuna), along with monounsaturated fats (olives, nuts) are crucial for brain health. Unsaturated fatty acids help make and direct neurotransmitters that keep our cells communicating. DHA, a polyunsaturated omega-3 fatty acid, accounts for half our brain’s fatty acids, and low levels have been linked to memory loss. Fish oil supplements are an excellent source.

• Garlic

  The most commonly tested form of garlic, aged garlic extract, has been shown to help reduce levels of homocysteine. Studies have shown that garlic can help protect against dementia, high blood pressure and cholesterol, and cell damage, while helping to improve learning and memory.

• CoQ10 (Converter)

  Another powerful antioxidant, this enzyme helps transform food into energy, and works in nearly every cell in the body.

• Ginkgo Biloba and Curcumin (Brain Food)

  Both antioxidants, ginkgo shields neurons from oxidation and may improve blood flow. More oxygen means better memory and mental dexterity. A chemical in turmeric―curcumin―is being hotly studied: it makes new brain cells, boosts memory, and may target amyloid plaques, a tangle of proteins associated with Alzheimer’s disease. It has been shown to be useful post stroke for improving brain function.

Good nutrition does more than help safeguard children's immunity: It can help kids think better, giving them a leg up in class.

“Study after study shows that you can increase intelligence, attention span, concentration, problem-solving ability, emotional response, mood, physical coordination—all the facets of intelligence—simply by changing what goes into and onto their bowls, plates, and lunch boxes,” write Patrick Holford and Deborah Colson, authors of Optimum Nutrition for Your Child’s Mind.

And while students with serious behavioral and learning issues have been shown to benefit enormously from simple dietary changes, optimum nutrition can help sharpen every child’s mind and mood for peak learning. Focus on the foods and supplements that will feed your family’s brains.

Nutrients for the Brain

• Complex Carbohydrates

  Children and teens (and adults too!) who get their energy from complex carbohydrates—vegetables, whole grains, beans, and legumes—avoid the crash-and-burn that follows a sugar high. Those foods are also loaded with vitamins and fiber.

• Protein

  A good supply of protein will keep your child’s brain running smoothly. Toddlers need 13 grams per day, while teenage boys require 52 grams. The Harvard School of Public Health suggests choosing poultry, fish, and beans over red meat.

• Omega 3s and 6s

  Essential fats help children stay physically active and lower their risk of developing allergies, asthma, and infection. They promote mental health: A deficiency may correlate with learning disabilities, behavior issues, fatigue, and memory problems. Incorporate flaxseed or flaxseed oil, walnuts, and oily fish like salmon, sardines, and mackerel into your menu to get the brain benefits of essential fats, particularly omega 3s. These important nutrients are also available in kid-friendly supplements.

• Vitamins and Minerals

  Are your children getting the vitamins and minerals they need from their diet or a daily multi? For maximum brain health, be sure their intake includes all the B vitamins, including folic acid, plus C, magnesium, manganese, and zinc. Vitamin C also stimulates white blood cells to keep the immune system tuned up. Adequate levels of vitamin D are linked to better results in the fight against COVID infection.

Getting Kids to Eat Nutritious Foods

Kids being kids, they don’t always appreciate unfamiliar or gourmet foods, so making sure their diets are well balanced can be a challenge. The best way to ensure that your children are getting all the nutrients they need is to vary your menus.

• Try making oatmeal not just palatable but delicious by adding cinnamon, fruit, and nuts.
• Many kids will chomp down frozen blueberries like candy.
• Cutting fruit into bite-sized pieces makes it more appealing too.
• Vitamin C supports healthy immunity, so cut up bell peppers and broccoli for snacks.