Healthy Edge Magazine APR2025 Earth Origins Market by HFAI

inside

• Say goodbye to gout

• Focus on women’s health

• Spring holiday recipes

stress relief natural

vitamin D3

What is it?

Vitamin D is the catch-all term for a collection of nutrients, the most common of which are vitamins D2 (ergocalciferol) and D3 (cholecalciferol). Although the body metabolizes both D2 and D3 into calcifediol, most studies show that D3 is more effective at raising blood levels of this compound. Vitamin D3 has been shown to help treat or prevent many health conditions and diseases including certain cancers, diabetes, immune system disorders, and osteoarthritis.

How do you get it?

Vitamin D3 is produced naturally by the body when exposed to sunlight, but many people receive insufficient sun exposure for a variety of reasons including living in areas with high pollution or tall buildings that block

sunlight, spending a lot of time indoors, and using sunscreen. Vitamin D3 is also available from some food sources derived from animals including butter, egg yolks, fatty fish and fish oil, and liver.

How much do you need?

If sunlight and food sources do not provide sufficient amounts of D3, supplementation is necessary. A minimum daily intake of 400 International Units (IU) of D3 is needed to avoid serious health problems, but many experts feel this dose is too low to mitigate disease risk. Instead, some physicians and researchers suggest 1,000 to 2,000 IU of vitamin D3 daily for most adults. ●

SELECTED SOURCES “Vitamin D: Benefits, sources, deficiency” by M. Shetty, Stanford Lifestyle Medicine, https://longevity.stanford.edu, 3/11/24 • “Vitamin D deficiency,” www.ClevelandClinic.org, 8/22/22 • “Vitamin D and the heart” by E. Michos, Johns Hopkins Medicine, www.HopkinsMedicine.org

spring holidays

Recipes that showcase the season’s fresh flavors.

5 market gourmet

Speedy Spinach and Ricotta Pies

6 health front

Five healthy habits to increase longevity • Vitamin D linked to lean body mass • Common nutrient deficiencies • More

12 spring holidays

Spring Vegetable Stew • Green

Spring Gumbo with Chicken

Andouille • Smoked Salmon

Quiche with Dill

16 5 tips to naturally relieve stress

Strategies to calm frazzled nerves.

18 quick tips

Green up your spring cleaning routine.

20 healthy planet

Easy ways to make a difference this Earth Day.

22 women’s health

Does your body need a spring tune-up?

24 fight gout

Natural ways to reduce pain and inflammation.

26 cook-at-home

Small-batch recipes for two.

28 healthy strategies

Enzymes are critical to healthy digestion.

Enjoy spring!

After a long winter, the warmer days of April are something to celebrate, showers and all. Also on the celebration docket this month is Earth Day, a time to focus on the health of our planet and take part in special activities. We have tips for living a more earth-friendly lifestyle on page 20.

And speaking of earth-friendly lifestyle, we’ve gathered natural solutions for your spring cleaning (see Quick Tips on page 18).

Does stress keep you from enjoying life? Be sure to read “5 tips to naturally relieve stress,” beginning on page 16. We discuss exercise, sleep, nourishment, pre- and probiotics for a healthy gut, and using adaptogenic herbs to control stress. If you’re one of the millions who suffer from gout, an inflammatory form of arthritis, don’t take it lying down. See what you can do to calm yours with diet, antioxidants, herbal help, and even the simple act of drinking more water (page 24).

Women’s health is in focus this month. Learn about the hormonal imbalances that can develop with aging and how you can combat them with foods and nutrients (page 22). We also look at D, the “sunshine vitamin,” adequate levels of which many people lack—and discuss what you can do about the shortfall (page 2).

April’s Healthy Strategies department (page 28) considers digestive enzymes and their importance in keeping the gastrointestinal tract working up to its potential.

Welcome spring with our food feature, beginning on page 12, that celebrates fresh and flavorful herbs and vegetables. Market Gourmet (page 5) presents the recipe for a delicious spinach hand pie. And for your next tête-à-tête, see Cook-atHome on page 26 for recipes for two.

May warm and healthy April days be yours—

Contributing Writers

Mary Ann O’Dell MS, RDN

Sally Karlovitz CN

Chief Content Officer and Strategist

Lynn Tryba (Lynn.Tryba@TasteforLife.com)

Contributing Editors

Lisa Fabian, Rich Wallace

Associate Editor Kelli Ann Wilson

Creative Director

Michelle Knapp

Production/Graphic Designer

Brian Jenkins

Chief Operating Officer Amy Pierce

Customer Service 800-677-8847

CustomerService@TasteforLife.com

Client Services Director - Retail Judy Gagne (x128)

Client Services Director - Advertising & Digital Ashley Dunk (x190)

Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com)

Chairman and Founder T. James Connell

Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2025 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher.

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a note on recipes

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended:

Mary Ann O’Dell, MS, RDN

[ market gourmet ]

Speedy Spinach and Ricotta Pies

From Too Easy by Donna Hay ($34.99, Fourth Estate, 2024)

14 oz frozen spinach, thawed

2 c (1 lb 1 oz) fresh ricotta cheese

1 egg, plus 2 extra eggs, lightly whisked, for brushing

¾ c (2 oz) finely grated Parmesan cheese

¼ c (½ oz) finely chopped dill leaves

2 tsp finely grated lemon rind

Sea salt and cracked black pepper

4 (8 inch) flour tortillas

Extra-virgin olive oil, for brushing

1. Squeeze excess liquid from spinach and finely chop.

2. Combine spinach, ricotta, the 1 egg, the Parmesan, dill, lemon rind, and salt and pepper to taste.

3. Divide mixture between tortillas, placing mixture in center. Brush tortilla edges with some of the whisked eggs. Fold each tortilla in half and press edges to seal.

4. Preheat an air fryer to 400° for 4 minutes. Reduce heat to 350°.

5. Brush hot basket with oil. In batches, place pies in basket and brush one side with whisked egg. Cook for 7 minutes per side, or until golden and crispy. Sprinkle with salt to serve.

Kitchen Note: These crisp and no-fuss pies have a tasty, creamy, and cheesy filling. Swapping pastry for tortillas is a genius game changer, and the potential to switch up the flavors to suit you and your family (or what’s in the fridge) is even better. Try cooked chicken mixed with sour cream and chives for an almost-instant chicken pie. Consider chunks of roasted pumpkin, semi sundried tomatoes, and feta . . . let your imagination run wild!

Per serving (1 pie): 457 Calories, 25 g Protein, 190 mg Cholesterol, 38 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (12 g sat), 792 mg Sodium, ★★★★★ Vitamin A, B2 (riboflavin), B12, K, Calcium, Folate, Phosphorus, ★★★ Vitamin B6, C, Magnesium, ★★ Vitamin B1 (thiamine), E, Iron, Potassium, Zinc, ★ Vitamin B3 (niacin)

35 min prep time + defrost time for spinach makes 4 pies

Pro Tip:

If you don’t have an air fryer, you can use a perforated pan or an oven-safe cooling rack in a conventional oven to aid air flow and ensure food comes out crisp.

SOURCE “How to air fry without an air fryer” by J. Harlan, www.AllRecipes.com, 11/5/20

five vital steps

Practicing five healthy habits can have a dramatic effect on life expectancy, according to Harvard Medical School researchers. The five steps reduced the risks of heart disease and cancer.

Participants aged 50 and older at the start of the study gained about a decade of life compared to those who practiced none of the habits.

The five factors:

n A diet rich in fruits and vegetables, whole grains, and unsaturated fatty acids, and low in red and processed meats, sugary drinks, and sodium

n At least 3.5 hours per week of moderate to vigorous physical activity

n Not smoking

n Drinking alcohol only in moderation

n Maintaining a healthy weight

SOURCE “The pillars of self-care,” HEALTHbeat, Harvard Medical School, 12/23/24

good news about coffee and cream

Drinking coffee “has been consistently associated with lower risk of Type 2 diabetes,” write the authors of a new report. But what about added cream or sweeteners? The news is good if you enjoy cream, but adding sugar or an artificial sweetener to your cup might negate some of the benefits.

The authors pored over details from three large, long-term studies. Their jargony but pointed conclusion determined that adding “sugar or artificial sweetener significantly attenuated the magnitude of the inverse association between higher coffee consumption and T2D risk, whereas the use of cream did not alter the inverse association.”

SOURCE “Coffee consumption, additive use, and risk of Type 2 diabetes— results from three large prospective US cohort studies” by M. Henn et al., American Journal of Clinical Nutrition, 1/17/25

D may improve body mass

Adequate intake of vitamin D contributed to better body composition in a new study of older adults. The three-year program included weight-loss and lifestyle guidance.

Participants were overweight at the start of study and were found to have metabolic syndrome. Those with higher intakes of vitamin D saw improvements in lean body mass and their muscleto-fat ratio. They also lost weight.

SOURCE “Dietary vitamin D intake and changes in body composition over three years in older adults with metabolic syndrome” by H. Vázquez-Lorente et al., Journal of Nutrition, Health and Aging, 3/25

Did You Know?

A new study found that certain vitamin and mineral deficiencies are common in people with Type 2 diabetes. Magnesium, iron, and vitamins D and B12 were among the largest shortfalls, with D being most prominent. Women were more prone to deficiencies than men.

SELECTED SOURCES “Burden of micronutrient deficiency among patients with Type 2 diabetes: Systematic review and meta-analysis,” BMJ Nutrition, Prevention & Health, 1/28/25 • “Lack of essential vitamins and minerals common in people with Type 2 diabetes,” BMJ Group, 1/28/25

Aromashield Defense Spray

Pranarom Aromashield Defense Spray

A certified organic spray with pure essential oil power to keep you covered while you enjoy the outdoors. This DEETfree blend features a pleasant, light aroma that you won’t be dying to wash off as soon as possible! Made without the harsh synthetic chemicals that are bad for you and the environment.

Izze

Sparkling

Blackberry Juice Beverage

Now your favorite Izze fizzy fruit juice is available in a 6-pack box! Real fruit juice + fizzy water = juicy, tangy, and just sweet enough—it’s everything you love about blackberries, only better. Just 70 calories per can, with no added sugar and no artificial sweeteners.

Clean Roots Kitchen Cleaner & Degreaser

Cut through the grime with organic citrus fruits that eliminate grease and dirt from kitchen surfaces. This organic, vegan multi-surface spray effectively removes baked-on grease, food residues, and dirt without harsh chemicals. Safe for use on countertops, appliances, sinks, and more. Leaves the kitchen clean and refreshed.

NBPure

NBPure Performance Protein+

Performance Protein+

Support lean muscle growth with this 5-in-1 protein complex.* Combines faster-digesting whey and slower-digesting milk protein to support better time-released amino acid delivery. Added Microlactin, L-glutamine, and fiber support joint and muscle recovery, mobility, flexibility, and metabolism. Supplies 23 g clean protein, 0 g sugar.

Routine Deodorant Stick Superstar

This activated charcoal and prebiotic formula, with reduced baking soda, is gentle enough for most while eliminating odor and maintaining skin’s healthy balance. Warm, rich, and iconic scent with Tonka, Sage, Cardamom and Rosalina. Created for underarms, but use in other places too – feet, between thighs, nape of neck. It’s confidence in a stick!

Hey,Yum!

Fruit Gummies Love Spring

For a new era of candy that’s organic, unjunked and just tastes better, try Hey, Yum! Gummies. Whimsical, wickedly soft and chewy, this yummilicious candy is infused with real fruit and stirred with sweet intentions. No artificial colors, flavors, sweeteners or preservatives. Love Spring is berry flavored in fun fish, hearts and water drop shapes.

Barlean’s Mood Drops Fearless

Crafted from a blend of flower essences and herbs, these drops are designed to support a range of emotional well-being needs.* Supports confidence, relaxation, and stability.* Made with a blend of five flower essences, enhanced by tart cherry, ashwagandha, GABA, and lion’s mane. Feel it in minutes!*

Now L-Serine

Support brain and nerve health with L-Serine.* This non-essential amino acid is necessary for the production of phosphatidyl serine, an important component of brain cell membranes.* It is essential for maintenance and growth of healthy neurons, and is involved in muscle formation, maintenance of immune system function, and brain health.*

Izze

Murphy’s Naturals

Mosquito & Tick Repellent Mist

Harness the natural power of oil of lemon eucalyptus to provide protection against mosquitoes and ticks for hours. Smells cool, refreshing and natural. Doesn’t feel sticky or chemical like traditional bug sprays. Murphy’s Naturals is committed to providing products that are better for you and the environment, supporting conservation efforts, and offsetting plastic outputs.

Terry Naturally Lactoferrin with Propolis Extract

Supercharge your immune system with the powerful benefits of Lactoferrin and Bee Propolis, supporting upper respiratory function, ear health, healthy bacterial balance, and everyday wellness.* This formula is combined in a chewable tablet with GammaSorb for enhanced absorption great for the whole family.*

Mary Ruth’s Organic Sea Moss Extract

Enjoy wild-harvested organic Irish moss (Chondrus crispus) in these easy-totake drops. Although other sea moss products may not taste great, these drops help mask the flavor of this sea plant. Supplies 1140 mg sea moss per serving in an alcohol free extract. A natural source of minerals.

Kyolic Calm Mood

This formula is designed to help reduce feelings of stress and foster a sense of calm and relaxation.* KSM-66 Ashwagandha supports stress relief by promoting the healthy function of adrenal glands and maintaining normal levels of cortisol, the body’s primary stress hormone.* Enhanced with L-theanine, B6 and magnesium.

Honestly pHresh Ginger Agave Paper Twist Up Deodorant

A sensitive skin prebiotic deodorant with a sweet combination of tangerine, agave, and vanilla with a hint of spicy ginger. It’s thoughtfully formulated to target and eliminate body odor for up to 48 hours using a combination of prebiotics and minerals to safely and effectively keep you odor free while maintaining your natural pH.

Dr. Mercola

Dr. Mercola Organic Apple Peel Extract

Organic Apple Peel Extract

An apple a day keeps the doctor away? Now get the nutrient and polyphenol benefits of apple peel in this antioxidant-rich formula, offering support for healthy blood flow, gut health, joint comfort, metabolic health and immune function.* Made from organic apples sourced from non-GMO orchards in North America.

BIOptimizers Cycle Care

Take care of yourself before and during your cycle with this effective blend of 15 traditional Chinese herbs. This combination can help alleviate PMS symptoms like fatigue, emotional sensitivity, bloating, and sleeplessness, plus help control food cravings.* It works to improve mood, focus, and motivation by optimizing hormone levels.*

Inner-Eco

Coconut Vinegar & Green Coffee Gummies

Natural support for weight loss in tasty pineapple flavored gummies. Two forms of vinegar (Coconut + apple cider), vitamin B12, and a clinical dose of Svetol green coffee bean extract work together to promote lean body mass and help support reaching weight and diet goals.*

Find Kyo-Green at your local health store or online. Just scoop, stir and get going!

Rebalance Your Cardiovascular System

Your cardiovascular system is regulated by a feedback system. Sometimes, fluctuations in water content—inside and around your cells—can affect that system. Support your body’s natural balance today!

Start today with Michael’s!

BY LISA FABIAN

Welcome warmer days with recipes that celebrate the return of green and the season’s finest herbs and vegetables.

Smoked Salmon Quiche with Dill

From the Taste for Life test kitchen

1 pre-bought pie crust, thawed

5 large eggs

2 c half-and-half

¼ tsp salt

1½ c grated Gruyere cheese

4 oz smoked salmon, sliced into approximately 1½-inchlong strips

2 Tbsp fresh chopped dill

1. Preheat oven to 375°. Roll crust out into a tart pan. Using a fork, poke holes over bottom of crust. Bake crust for 25 to 30 minutes, until crust is pale in color. Reduce oven temperature to 350°.

2. Whisk eggs, half-and-half, and salt together in a large bowl. Stir in cheese, salmon, and dill.

3. Carefully pour egg mixture into pre-baked crust. Bake until center is set and a knife inserted comes out clean, about 30 minutes.

Per serving: 488 Calories, 22 g Protein, 202 mg Cholesterol, 24 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 1 g Fiber, 34 g Total fat (17 g sat), 621 mg Sodium, ★★★★★ Vitamin B12, Phosphorus, ★★★★ Calcium, ★★★ Vitamin B2 (riboflavin), ★★ Vitamin A, D, Zinc, ★ Vitamin B6, Iron

70 min prep time serves 6

45 min prep time serves 4

Ragoût de Légumes du Printemps (Spring Vegetable Stew)

From Niçoise: Market-Inspired Cooking From France’s Sunniest City by Rosa Jackson ($39.99, W.W. Norton & Company, 2024)

2 Tbsp extra-virgin olive oil

3 spring onions, white and pale green parts only, cut into ¼-inch rounds

Sea salt

8 skinny carrots, cut diagonally into 2-inch lengths (no need to peel them if they are young)

8 fingerling potatoes, cut lengthwise in half (no need to peel)

3 sprigs thyme

1 garlic clove, smashed with the flat side of a knife and peeled

1 c vegetable stock (up to), homemade or store-bought, or water, divided

8 asparagus spears about ½-inch thick, tough ends removed and discarded, cut diagonally into 2-inch lengths

1¼ c shelled fresh peas (1 lb in the shell); you can also use frozen peas, or leave them out

Freshly ground black pepper

For serving

Good-quality extra-virgin olive oil

Fleur de sel

Arugula leaves

Parmesan shavings

1. Heat oil in a sauté pan or Dutch oven over medium heat. Add spring onions and a pinch of salt and cook, stirring, until onions soften, 2 to 3 minutes.

2. Add carrots, potatoes, thyme, garlic, and ½ cup of the vegetable stock or water. Cover, and cook over medium-low heat for about 10 minutes, until vegetables start to soften.

3. Add asparagus and another pinch of salt, and then add more vegetable stock or water if needed to cover bottom of pan. Cover and cook for 3 to 5 minutes, until all vegetables are almost tender.

4. Add peas and cook for 2 to 3 minutes if fresh, 5 to 6 minutes if frozen, until just cooked. Season with pepper.

5. Serve vegetables warm with a drizzle of olive oil and a sprinkling of fleur de sel. Top with arugula leaves and Parmesan shavings.

Kitchen Note: This method of cooking spring vegetables— with as little liquid as possible—retains all their color, flavor, and nutrients. Choose the smallest, sweetest vegetables you can find, using the recipe as a guideline rather than a formula: you might add small turnips, trimmed baby artichokes, young fennel, or broccolini. You can serve it with roast chicken or fish, or on its own as a starter or light lunch.

Per serving: 368 Calories, 14 g Protein, 13 mg Cholesterol, 38 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 8 g Fiber, 19 g Total fat (5 g sat), 576 mg Sodium, ★★★★★ Vitamin A, C, K, ★★★★ Vitamin B6, Phosphorus, ★★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Folate, Potassium, ★ Vitamin E, Iron, Magnesium, Zinc

DAVID MALOSH

90 min prep time serves 4

Green Spring Gumbo with Chicken Andouille

From Eat Better, Sleep Better: 75 Recipes That Unlock the Food-Sleep Connection by Dr. Marie-Pierre St-Onge, PhD, and Kat Craddock ($35, Simon Element, 2025)

2 Tbsp olive oil

3 (2½ oz) chicken Andouille sausages, sliced ½-inch thick

2 Tbsp whole-wheat flour

2 medium yellow onions, finely chopped

2 bunches scallions, trimmed and thinly sliced

2 celery stalks, finely chopped

1 green bell pepper, cored, seeded, and finely chopped

2 bay leaves

Kosher salt and freshly ground black pepper

2 tsp garlic powder

2 tsp dried thyme

1 tsp dried oregano

½–1 tsp cayenne pepper (optional)

1¼ lbs mixed greens and fresh herbs, such as spinach, arugula, collards, kale, Swiss chard, broccoli rabe, parsley, and cilantro, chopped

4 c chicken stock

3 c cooked brown rice

Lemon wedges, for serving

1. In a large heavy pot, heat oil over medium heat until it begins to shimmer. Add sausage and cook, stirring occasionally, until browned, 6 to 8 minutes. Use a slotted spoon to transfer sausage to a heatproof bowl and reserve. Lower heat to medium-low, and then stir flour into oil that remains in pot and cook, stirring frequently, just until mixture, or roux, smells toasty, about 5 minutes. Add onions, scallions, celery, bell pepper, and bay leaves. Season lightly with salt and black pepper, and cook, stirring and scraping bottom of pot frequently, until onions are translucent, 12–14 minutes.

2. Stir in garlic powder, thyme, oregano, and cayenne, if using. Add greens a little at a time, allowing them to wilt before adding more, until they all fit in pot. Stir in chicken stock. Increase heat to medium-high. Bring liquid to a full boil, and then decrease heat to low, cover, and simmer, stirring occasionally, until broth has thickened and greens are almost meltingly tender and have turned from bright green to a muted olive color, 30–45 minutes (if you’re using hardier greens like collards, they will take a bit longer to cook, while softer varieties like baby spinach will cook quickly).

3. Stir in reserved sausage, cover, and continue cooking for 15 minutes more. Adjust seasoning with more salt and black pepper, and then ladle into soup bowls. Top each bowl with a scoop of rice and a lemon wedge and serve hot.

Kitchen Note: This nutrient-rich, vegetable-forward stew is a riff on a style of Creole gumbo traditionally made vegetarian for Lent. It’s also a great way to use up a crisper drawer full of greens and fresh herbs. If you prefer a pescatarian option, leave out the sausage, replace the chicken stock with mushroom or vegetable broth, and top the finished dish with a few shrimp or even steamed crab or lobster claws. For a vegan option, replace the sausage with tempeh or a spicy or smoked plant-based sausage. Served with brown rice, any of these variations makes a well-balanced and sleepsupporting meal. Leftovers keep well in the freezer.

Per serving (made with ¼ pound each of spinach, arugula, Swiss chard, broccoli rabe, and parsley): 483 Calories, 21 g Protein, 40 mg Cholesterol, 64 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 10 g Fiber, 17 g Total fat (4 g sat), 1,121 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, C, K, Folate, Phosphorus, ★★★★ Vitamin A, B2 (riboflavin), Magnesium, ★★★ Vitamin B1 (thiamine), Iron, ★★ Vitamin E, Calcium, Potassium, Zinc

BY MARY ANN O’DELL, MS, RDN

5 tips to naturally relieve stress

Let’s talk about stress. Stress is a normal part of life, something everyone has to deal with at varying levels. Your body is equipped to deal with stress for short periods of time, but long-term activation of the stress response can cause imbalance in the body. This can result in a variety of problems, such as digestive disorders, high blood pressure, illness, skin disorders, sleep disturbances, and other problems. Natural remedies and lifestyle changes can calm frazzled nerves and help restore balance. Do something good for yourself by utilizing these 5 tips to relax and reduce stress levels:

q Make Time for Exercise. Exercise is a critical part of stress reduction and overall good health. It helps you look better and feel better by working out some of the nervous tension that may be built up during

Natural Vitality

Calm Sweet Lemon

Relaxing drink mix with magnesium citrate.*

Helps ease tension.*

Helps promote a healthy response to stress.*

periods of stress. Something as simple as taking a short walk out in the fresh air can ease tension and allow you to handle stress better. Try deep breathing and yoga exercises during the day and before bed to help you stay calm.

r Nourish your Body. Stress eating is not uncommon, but it seems people are more likely to choose unhealthy foods when they are stressed! Try shifting the focus to foods that are nourishing and that provide nutrients that can help combat stress. Try to get these nutrients each day:

✔ Magnesium to calm and relax muscles: nuts, seeds, dark chocolate, avocado, whole grains.

✔ Omega 3s to support mood: avocado, seeds, salmon or other fatty fish. NaturesPlus Dreaminol Tri-Phase

For occasional sleeplessness.* Designed to help you fall asleep and stay asleep.*

With GABA, L-theanine, sleepsupporting nervine herbs, and low dose melatonin.

✔ Vitamin C to support adrenal gland function: citrus fruits, berries, kale, red and yellow peppers.

✔ B Vitamins to support nerve health and function: eggs, leafy greens, legumes.

If you are not eating plenty of these foods each day, consider adding a supplement during periods of extended stress.

s Be Good to your Gut. Since scientists have discovered the second brain—neurons in the intestinal tract that communicate like neurons in the brain— there has been increased interest in this gut-brain connection. What research has found is that the gut microbiome affects everything from energy and weight to mood and sleep. The gut microbiome produces many of the same neurotransmitters as the brain, including mood-stabilizing serotonin and calming GABA. Take care of your gut with prebiotic fibers and probiotic-rich cultured foods like yogurt, kefir, and kombucha.

t Adapt with Adaptogens. Adaptogens are herbs that can increase resistance to stress and have a normalizing or tonic effect in the body. They help reduce the negative effects of stress on the body. These herbs not only help you handle stress, but also help maintain energy levels. Good adaptogens include ashwagandha, rhodiola, and ginseng.

u Get Good Sleep. Getting a good night’s sleep helps with overall stress reduction, along with helping

to restore the body. Create a bedtime calming routine. Turn off devices an hour before bed and cool your room. Sip a cup of hot passionflower or chamomile tea or a warm magnesium drink. Maybe take a hot aromatherapy bath before bed to relax the body and calm the nerves. If you have trouble sleeping, try a natural sleep aid with a small amount of melatonin and nervine herbs like passionflower, hops, and lemon balm.

While you cannot avoid stress, stress does not have to control you. Take care of yourself when stress is prevalent in your life. Maintaining good health and wellbeing will also help you stay calm and stress-free. ●

Paragon Plus™ Stress-B 100

High potency B complex with vitamin C.

May provide support during times of stress.*

Continuous release formula for maximum absorption.

spring cleaning

non-toxic ways to freshen your home

When it comes to spring cleaning, conventional household cleansers get the job done, but natural solutions—like baking soda and vinegar—offer a nontoxic way to get your home ready for the new season.

Baking soda

Baking soda, also known as sodium bicarbonate, is a common ingredient in cake and cookie recipes. Because baking soda has a pH of 9 (which puts it on the “base” end of the scale), it’s very useful for dissolving organic matter like dirt, grease, and sticky spots. As a mineral, baking soda also has a gentle abrasive quality that makes it possible to scour surfaces without scratching them. Here are just a few of the ways you can use baking soda to clean and freshen your home.

✔ Baking soda is an effective, natural carpet deodorizer. Just dust the carpet with baking soda, let it sit for 20 minutes, and then vacuum.

✔ To keep bathroom drains running freely, pour a half cup of baking soda into the drain, and run a little hot water to wash it down. Leave for two hours to overnight and then flush with hot water.

✔ To make a handy all-purpose cleaner, mix four tablespoons of baking soda into a quart of warm water. You can use this mixture to clean surfaces like counters and inside the refrigerator. This solution is even safe on stainless steel sinks and appliances.

Vinegar

Vinegar, with a pH of 2, is the opposite of baking soda. Because it is so acidic, vinegar is great for dissolving dirt, mineral deposits, and stains. You can use vinegar in combination with baking soda to maximize the effectiveness of both products, or use it on its own. Here are a few ideas to try.

✔ Vinegar is effective for removing bacteria and mildew. A 50-50 vinegar-and-water mix can be kept in a spray bottle in the fridge for easy access. Simply spray and wipe. (But don’t use it on marble or granite.)

✔ This solution can be used to disinfect doorknobs, faucets, and other places that get a lot of hands-on use.

✔ For cleaning windows, mix two cups of water, half a cup of vinegar, and one to two drops of your favorite essential oil in a spray bottle. Spray the solution on a paper towel or other cleaning wipe first and then wipe down the glass. ●

SELECTED SOURCES “16 things around your house you should be cleaning with baking soda and vinegar” by K. Burch, www.BusinessInsider.com, 1/27/22 • “Cleaning products you can make at home,” Cornell Cooperative Extension, https://hamilton.cce.cornell.edu • “Guide to natural cleaning” by A. Sherwood, www.WebMD.com, 8/28/23 • “Why are vinegar and baking soda so good for cleaning?” by S. Kish, www.LiveScience.com, 7/26/21

Make your own simmer pot

While candles, room sprays, plug-in fragrances, and incense are typical favorites for adding pleasing scents to the home, simmer pots are a natural alternative for freshening your rooms. They’re sustainable and cut down on the single-use plastic packaging typically found with air fresheners and room sprays. The natural ingredients used in a simmer pot can even be composted when you’re finished.

How to get started

Fill a stovetop pot with water until it’s three-quarters full. Bring the water to a boil. Add desired ingredients (see suggestions below). Reduce heat to a simmer. Add more water as needed, making sure the water level stays at least half full.

Fresh fruits and herbs and other ingredients you may have on hand are a great option when getting started with simmer pots. Here are some options to try:

✔ citrus peels (lemon, lime, orange, grapefruit)

✔ sprigs of fresh herbs (mint, thyme, basil)

✔ pure baking extracts (vanilla, almond, peppermint)

Fresh fruit peels create the same aroma as whole slices when simmered, so it doesn’t matter which you use. Reduce food waste by saving apple peels, fruit cores, and citrus rinds in resealable bags. Store them in the freezer until you’re ready to use them in a simmer pot.

When spring blooms become available outside, add unsprayed varieties to a simmer pot.

As the season progresses, look for fresh lavender or rose petals to infuse the fragrance of a lush garden indoors.

Learn more about simmer pots at tasteforlife.com/simmer

BY JANE EKLUND

20 ways to celebrate earth day . . . every day!

It’s easy to feel overwhelmed in the face of climate change and environmental degradation. But there are actions we can take to do our part for the planet. Sometimes small steps can reverberate into something larger.

Here are 20 ways to get started.

1. Bring your own bags when you shop.

2. Use cloth napkins.

3. Switch to bamboo toothbrushes.

4. Try beeswax wrap in place of conventional cling wrap.

5. Carry a reusable water bottle and a travel mug for coffee/tea.

6. Swap out your liquid soap for old-fashioned bar soap.

7. Eat more plants. Skipping just one day per week of meat and dairy products cuts your annual carbon footprint by eight pounds!

8. Reduce food waste by planning meals in advance, freezing what you don’t use, and eating leftovers.

9. Look for Energy Star certification when buying new appliances.

10. Leaving the room (or the house)? Turn off the lights!

11. Turn your water heater down to 120 and save 550 pounds of carbon dioxide a year.

12. Add a layer of clothing in the winter instead of turning the heat up.

13. Drive less, walk more. Or bicycle, carpool, or take the bus.

14. Combine errands to limit driving time.

15. Sign up for paperless billing.

16. Use smart phone apps to take notes, scan documents, keep lists, and the like.

17. Buy toilet tissue made from recycled paper.

18. Collect rainwater from your roof in a rain barrel and use it to water your plants and crops.

19. Replace some or all of your lawn with ornamental grass, wildflowers, or native plants.

20. Plant a tree, or two or three. Trees purify the air and supply homes for wildlife. ●

SELECTED SOURCES “10 ways to reduce plastic pollution,” National Resources Defense Council, www.nrdc.org • “The 35 easiest ways to reduce your carbon footprint” by R. Cho, Columbia Climate School, https://news.climate.columbia.edu • “Earth-friendly gardening” by P.T. Hubbard, Penn State Extension, https://extension.psu.edu • “EWG’s guide to healthy cleaners”; “EWG’s Skin Deep,” Environmental Working Group, www.ewg.org

Earth Day 2025

This year’s Earth Day celebration on April 22 will emphasize the theme of “Our Power, Our Planet.” Organizers aim to encourage individuals, governments, institutions, and businesses to commit to creating a global clean energy infrastructure by harnessing renewable solar, wind,

and other technologies. The goal is to triple renewable energy generation by 2030.

“This Earth Day, communities worldwide will be holding vital conversations about renewable energy implementation, not only as an essential lever in addressing climate change but also as a

key step towards a resilient and prosperous future,” said Kathleen Rogers, president of EarthDay.org. Learn more at www.EarthDay.org

SOURCES “Earth Day 2025 countdown: EarthDay.org and ICLEI launch global campaign to power cities with renewable energy,” 1/22/25; “Earth Day theme 2025 snapshot briefing,” www.EarthDay.org

BY ANN LOUISE GITTLEMAN, PHD, CNS

women’s health

in pursuit of hormonal balance

Hormonal imbalance has long been to blame for unexplained weight gain. As you age, many factors can upset the delicate balance among your hormones. Every hormone is a key that must turn a lock in order to be effective. These “locks” are called receptor sites. Inflammation can alter the shape of your receptors, making your hormonal “keys” ineffective.

Reset your hormones

Hidden sources that can clog receptor sites include sugar, alcohol, and caffeine intake; constant exposure to xenoestrogens (estrogen mimics) in the diet, environment, and personal care products; high fructose intake; “grain drain” caused by overconsumption of wheat, barley, and corn-based products; and stress and sleep deprivation.

Your personal hormone tune-up

By making a few tweaks in your daily routine, you can reshape your receptors for a personal hormone tune-up, resulting in lasting weight control and well-being.

Estrogen is the ultimate hormone magnet for sodium and fat. When out of balance with its sister hormone progesterone, estrogen dominance creates an increase in water retention, migraines, and memory lapses, and will promote fat storage around the hips and thighs. It can even accelerate aging.

Try these tips.

✔ Reduce your consumption of copper-rich foods like chocolate, nuts, soy, avocados, and shellfish. Copper is closely associated with estrogen, so women using copper

IUDs or birth control pills are at high risk for estrogen dominance.

✔ Wash fruits and vegetables thoroughly to remove potential estrogen-mimicking pesticides, fungicides, and herbicides.

✔ Don’t reheat food in plastic containers.

✔ Choose a water bottle made of glass or stainless steel rather than plastic.

✔ Avoid personal care products that include endocrine disruptors like parabens and phthalates.

✔ Sweep away excess estrogen each day by sprinkling two tablespoons of toasted coldmilled flaxseeds on your food or blend them in smoothies.

✔ Season soup, stew, chili, or other bean dishes with two or three cardamom seeds. Cardamom is a digestive aid with the unique ability to cleanse and detoxify the liver, which is essential for hormone balancing.

✔ Consider optimizing estrogen metabolism by supplementing with DIM (diindolylmethane).

Tune-up tricks for clean insulin receptors

Insulin levels skyrocket with excessive intake of

sugar, alcohol, and caffeine. Meals not properly balanced with blood sugar–stabilizing protein and fat also spike insulin, overwhelming receptor sites and triggering fat storage. When receptors are blocked or already saturated, insulin resistance occurs, giving rise to metabolic syndrome and contributing to high blood sugar and elevated triglycerides.

If weight gain, sugar cravings, intense hunger, frequent hunger, difficulty concentrating, anxiety, and fatigue are your major symptoms, then it’s time to clean up your insulin-receptor sites.

✔ Sip on a glass of water mixed with one teaspoon of raw apple cider vinegar during each meal. The acidity of apple cider vinegar slows the digestion of carbohydrates and can lower blood sugar by as much as 30 percent.

✔ Enjoy hot lemon water first thing in the morning in place of one of your cups of coffee.

✔ Consider supplementing with chromium, a key mineral for blood sugar regulation.

✔ Try using stevia in place of sugar in beverages, smoothies, and baking. Stevia is a naturally sweet-tasting herb that does not cause an increase in blood sugar.

✔ Season your food liberally with cinnamon, cloves, bay leaves, and coriander—which all help your body metabolize sugar.

Tune-up tricks for clean leptin receptors

Leptin is the hormone of satiety. If you never feel satisfied after a meal, then clogged leptin receptors are likely your problem. Levels soar when you’re eating high amounts of fructose and not enough essential and healthy fats. Receptors are never able to clear out. Try the following tips.

✔ Avoid foods high in fructose, which stimulate the appetite. Obvious offenders are processed foods and drinks that contain high fructose corn syrup. Less obvious are natural foods like tomatoes, unsweetened applesauce, and agave. Fat-free salad dressings, ketchup, and barbecue sauces pack an unsuspected punch as well.

✔ Eat protein within 30 minutes of waking. Enjoy a plant-based protein smoothie to help clear out leptin receptors and promote satiety.

✔ Include omega fatty acids 3, 6, and 9 in your diet. Black currant seed oil offers an unparalleled combination of these essential fats that increase metabolism, fight inflammation, and add luster to hair, skin, and fingernails.

Tune-up tricks for clean cortisol receptors

Stress and sleep deprivation can activate cortisol, a fat-promoting hormone. Just one night of poor sleep can raise cortisol by 45 percent! A stressful conversation at work is enough to overload cortisol receptors within minutes. Excess circulating cortisol is responsible for weight gain around the midsection, low immunity, salt and sugar cravings, tissue destruction, and inflammation—all of which begin a vicious cycle that can quickly lead to adrenal burnout.

✔ Treat yourself with coffee whipped up with one tablespoon each of coconut oil and vanilla whey protein. Black coffee on an empty stomach tanks blood sugar, which sends cortisol levels through the roof. Blending with a little healthy fat and protein, however, can prevent the cortisol spike.

✔ Practice yoga and meditation. These stress-relieving activities lower cortisol.

✔ Stop using electronics one hour before bed. Electromagnetic fields (EMFs) can affect the body on a biological level, raising cortisol. Switch mobile devices into airplane mode and read a book instead of watching TV. ●

Ann Louise Gittleman, PhD, CNS, is a New York Times bestselling author of over 35 books on diet, detox, the environment, and women’s health. She is regarded as a nutritional visionary and health pioneer who has fearlessly stood on the front lines of holistic and integrative medicine. www.AnnLouise.com

SELECTED SOURCES “Black currant anthocyanins attenuate weight gain and improve glucose metabolism . . .” by D. Esposito et al., Journal of Agriculture and Food Chemistry • “Effect of fructose on overeating . . .” by R. Davies, The Lancet • “Endocrinedisrupting chemicals & reproductive health” by M.G. Zlatnik, Journal of Midwifery & Women’s Health

BY MARY ANN O’DELL, MS, RDN

a natural approach to fight gout

Gout is a type of arthritis characterized by painful, stiff, and inflamed joints caused by excess uric acid in the blood. Uric acid is formed when the body breaks down purines, compounds found naturally in certain foods and in your body. The uric acid can cause crystals that deposit in joints, resulting in sudden attacks of pain, tenderness, redness, and swelling. For the more than 8 million people who experience it, gout is like a ticking time bomb—unexpected attacks can occur that are extremely painful and can last up to a few weeks.

So how do you deal with uric acid and gout? Here are some steps that may be helpful.

Reduce Purines in the Diet. Eating large amounts of foods high in purines, such as red meat, organ meat, and shellfish, can trigger attacks. Other culprits include fructose-sweetened beverages (like soda) and alcohol, which can raise uric acid levels. Choose lower purine foods, including whole grains, fruits,

Kal Uric Acid Flush

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vegetables, and eggs. Balance your diet with omegarich seeds like hemp and chia, which contain a good ratio of omega-3 fatty acids that can help control inflammation in the body. Reducing consumption of purines, alcohol, and soda, as well as managing weight, can help control levels of uric acid in the body. Load up on Antioxidants. Antioxidants, including vitamin C, quercetin, and anthocyanins, can help control uric acid levels. Fresh fruits and vegetables can help supply a host of antioxidant compounds in the body. One fruit in particular, tart cherry, has gained attention as a natural remedy for gout. Cherries are very rich in anthocyanins, which may help support normal uric acid levels in the body. This results in a potential reduction of the pain and inflammation associated with gout.

Drink More Water. Water is a critical component of any program to reduce uric acid. Water can help support the health of the kidneys, as well as to help flush uric acid out of your body, helping keep levels under control.

Try Natural Inflammation Support. Turmeric, the yellow spice responsible for the color of curry powder, is rich in antioxidant curcumin, a compound that acts as a natural anti-inflammatory. In the case of gout, curcumin has also been found to inhibit xanthine oxidase, an enzyme responsible for the formation of uric acid in the body. The Ayurvedic herb, boswellia, is also helpful since it is effective at inhibiting powerful inflammatory pathways that are activated during acute gout. ●

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cooking for two

with no leftovers!

Looking for recipes geared specifically for two? These eats are perfectly sized for smaller serving amounts.

Quinoa Cakes

From The Complete Cooking for Two Cookbook by America’s Test Kitchen ($40, America’s Test Kitchen, 2024)

2 Tbsp coarsely chopped oilpacked sun-dried tomatoes, plus 1 Tbsp tomato packing oil

2 scallions, chopped fine

2 garlic cloves, minced

1½ c water

½ c quinoa, rinsed

½ tsp table salt

1 large egg, lightly beaten

1 oz (1 c) baby spinach, chopped

1 oz Monterey Jack cheese, shredded (¼ c)

¼ tsp grated lemon zest plus 1 tsp lemon juice

1 Tbsp extra-virgin olive oil

1. Heat tomato oil in a medium saucepan over medium heat until shimmering. Add scallions and cook until softened, about 3 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in water, quinoa, and salt and bring to a simmer. Reduce heat to medium-low; cover; and simmer until quinoa is tender but still soupy, 16 to 18 minutes. Off heat, cover and let quinoa mixture sit until liquid is fully absorbed and grains are tender, about 10 minutes. Transfer to a large bowl and let cool for 15 minutes.

2. Add tomatoes, egg, spinach, Monterey Jack, and lemon zest and juice to cooled quinoa, and mix until uniform. Divide mixture into 2 firmly packed balls, flatten each ball into a 1inch-thick patty, and place on a large plate. Refrigerate, uncovered, until patties are chilled and firm, about 30 minutes.

3. Heat olive oil in a 10-inch nonstick skillet over medium heat until shimmering. Gently place patties in skillet and cook until well browned on first side, 8 to 10 minutes. Gently flip patties and continue to cook until golden on second side, 8 to 10 minutes. Serve.

Kitchen Note: Thanks to its high protein content, quinoa makes a satisfying entrée. To keep these cakes from turning out dry and crumbly, the quinoa is simmered in extra liquid so it cooks up moist. For the binder, a whole egg plus some cheese works best—Monterey Jack is chosen for its flavor and meltability. Chilling the patties for 30 minutes after forming them ensures they stay together in the pan. If you buy unwashed quinoa, rinse it and then spread it out on a clean dish towel to dry for 15 minutes. To keep the patties from falling apart, be sure to wait until they are well browned on the first side before attempting to flip them. Serve over mixed greens with a creamy yogurt sauce such as tzatziki, if desired.

70 min prep time + 15 min cool time + 15 min chill time serves 2

Cherry-Pecan Crumble

From Baking for Two by America’s Test Kitchen ($35, America’s Test Kitchen, 2025)

Topping

¹⁄³ c (1²⁄³ oz) all-purpose flour

1 Tbsp packed light brown sugar

1 Tbsp granulated sugar

¼ tsp vanilla extract

Pinch ground cinnamon

Pinch table salt

60 min prep time serves 2

2 Tbsp unsalted butter, melted

¼ c pecans, chopped

Filling

1½ Tbsp granulated sugar, divided

½ tsp cornstarch

10 oz frozen sweet cherries

¼ c water

2 tsp lemon juice

¼ tsp vanilla extract

⅛ tsp table salt

¼ c dried cherries

1. For the topping: combine flour, brown sugar, granulated sugar, vanilla, cinnamon, and salt in a bowl. Stir in melted butter until mixture resembles wet sand and no dry flour remains. Refrigerate until ready to use.

2. Toast pecans in a 10-inch oven-safe skillet over medium-low heat until fragrant, about 4 minutes. Add flour mixture and cook, stirring constantly, until lightly browned, about 4 minutes; transfer to a plate to cool. Wipe skillet clean with paper towels.

3. For the filling: combine 1½ teaspoons granulated sugar and cornstarch in a small bowl; set aside. Combine sweet cherries, water, lemon juice, vanilla, salt, and remaining 1 tablespoon sugar in nowempty skillet. Cook, covered, over medium heat until cherries thaw and release their juice and mixture starts to simmer, about 5 minutes, stirring halfway through cooking. Stir in dried cherries and simmer, uncovered, until plumped and tender, about 2 minutes. Stir in cornstarch mixture and cook, stirring constantly, until mixture is thickened, about 30 seconds.

4. Off heat, sprinkle topping evenly over filling. Return skillet to medium-low heat and cook until filling is bubbling around edges, about 1 minute. Let cool on a wire rack for 15 minutes before serving.

Kitchen Note: From nuts to topping to fruit, this pantry dessert is cooked completely in one skillet on the stovetop. A combination of frozen sweet cherries and dried cherries gives big flavor from the fruit. There’s no need to thaw the cherries.

Per serving: 502 Calories, 5 g Protein, 30 mg Cholesterol, 78 g Carbohydrates, 52 g Total sugars (20 g Added sugars), 5 g Fiber, 21 g Total fat (8 g sat), 441 mg Sodium, ★ Vitamin B1 (thiamine), B6, C, Magnesium, Phosphorus, Potassium

Goat Cheese, SunDried Tomato, and Basil Danish

From Baking for Two by America’s Test Kitchen ($35, America’s Test Kitchen, 2025)

4 oz goat cheese, softened

1 oz cream cheese, softened

1 large egg yolk; plus 1 large egg, lightly beaten with 1 Tbsp water

⅛ tsp table salt

Pinch black pepper

55 min prep time makes 4 danish

²⁄³ c oil-packed sun-dried tomatoes, chopped coarse

¼ tsp red pepper flakes

1 garlic clove, minced

1 (9½x9-inch) sheet puff pastry, thawed

4 tsp shredded fresh basil

1. Adjust oven rack to middle position and heat oven to 400°. Line a rimmed baking sheet with parchment paper. Whisk goat cheese, cream cheese, egg yolk, salt, and black pepper in a small bowl until smooth. Combine tomatoes, pepper flakes, and garlic in a separate small bowl.

2. Dust kitchen counter lightly with flour. Unfold pastry and roll into a 10-inch square. Cut pastry into four 5-inch squares. Space pastry squares evenly on prepared sheet. Divide goat cheese mixture evenly among pastry squares, mounding filling in center of each square, and spread into a 3-inch circle. Divide tomato mixture evenly over each goat cheese circle. Brush edges of pastry with egg wash.

3. Bake Danish until puffed and deep golden brown, 15 to 20 minutes, rotating sheet halfway through baking. Let Danish cool on a wire rack for 15 minutes. Sprinkle with basil and serve warm or at room temperature. (Cooled Danish can be stored at room temperature for up to 4 days; if desired, rewarm in 300° oven for about 10 minutes.)

Kitchen Note: Small-batch baked goods come together quickly and without waste when you use store-bought puff pastry, and they can serve a number of purposes, not just breakfast or dessert. This savory treat is perfect for a late afternoon pick-me-up or even as a dinner or lunch when served with a salad. To thaw frozen puff pastry, let it sit either in the refrigerator for 24 hours or on the counter for 30 minutes to 1 hour. To freeze and bake: at the end of step 2, place all or a portion of Danish on parchment-lined sheet and freeze until firm; wrap Danish individually in plastic wrap, transfer to a zipper-lock bag, and store in the freezer for up to 1 month. Do not thaw before baking.

Per serving (2 Danish): 392 Calories, 17 g Protein, 193 mg Cholesterol, 9 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 32 g Total fat (15 g sat), 397 mg Sodium, ★★★ Vitamin A, B2 (riboflavin), Phosphorus, ★★ Vitamin E, ★ Vitamin B6, E, ★ Vitamin B1 (thiamine), B12, K, Calcium, Folate, Iron, Zinc

enzymes to the rescue! supplements to

support digestion and nutrient absorption

The minute you take a bite of food, your body starts to digest it, using a process that’s both mechanical and chemical. The mechanics involve chewing and your stomach’s churning; the chemicals are digestive enzymes—proteins that break down food.

Digestive enzymes made by the body are released in the saliva in your mouth and at various other places in your digestive system, including your stomach and small intestine. The pancreas creates the enzymes that are most critical to digestion.

Deficiencies impact digestion

The body’s natural production of digestive enzymes can be affected by stress and age (enzyme production drops to about half in older people), as can other factors like lactose intolerance, overeating, and certain medical conditions. In some cases, physicians recommend prescription digestive enzymes, so check in with your provider if you have medical concerns.

Poor digestion can make you feel sluggish, tired, gassy, or bloated. Low levels of any or all of the digestive enzymes can bring on additional symptoms, including cramps, diarrhea, and nausea; in addition, your body may not be able to absorb some of the nutrients in the foods you eat.

Supplementing can help

Over-the-counter digestive enzyme supplements can help manage symptoms of insufficient enzyme levels. They’ve been shown to relieve gas, bloating, and occasional heartburn and indigestion. They can also help soothe irritation of the intestinal lining and help with occasional constipation. Symptom relief aided by digestive enzymes may even mean you sleep better. Taking supplements won’t interfere with your body’s natural production of enzymes.

Look for supplements that provide multiple strains of enzymes to help with digestion throughout your digestive tract. Some enzymes are susceptible to stomach acid, so you may want to consider time-release capsules.

SELECTED SOURCES “Digestive enzymes and digestive enzyme supplements” by Morgan Denhard, Johns Hopkins Medicine, www. HopkinsMedicine.org • “Digestive enzymes: How supplements like Lactaid and Beano can help with digestion” by J. Restivo, Harvard Health Publishing, https://Health.Harvard.edu, 11/13/24 • “Efficacy of digestive enzyme supplementation in functional dyspepsia . . .” by H. Ullah et al., Biomedicine & Pharmacotherapy, 12/31/23 • “Exocrine pancreatic inefficiency (EPI),” Cleveland Clinic, https://my.ClevelandClinic.org

Different enzymes break down different nutrients:

Enzyme Nutrient target

Proteases Proteins

Amylases Carbohydrates

Lipases Dietary fats

Cellulase Fiber

DPP-IV Gluten

Lactase Lactose

Alpha galactosidase Cellulose (plant fiber)

Xylanase Phenols

More ways to boost digestion

• Drink a glass of water about 30 minutes before you eat.

• Chew your food until your swallow reflex kicks in. If you didn’t know you have a swallow reflex, it’s likely been a while since you’ve sufficiently chewed your food! Chewing well increases the surface area of food, which allows for more thorough chemical digestion of each bite.

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Kid-E-Care Strawberry

Oral Clenz

Supports healthy teeth and gums.

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Tastes great!

Flora

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Cleansing and immune support.*

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.