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[ CONTENTS ]

Guide to

Women’s Health ON THE COVER Welcome to the MOTHER EARTH NEWS Guide to Women’s Health, from the publisher of The Herb Companion. Uncover remedies for every stage of life; learn which herbs help build better bones; defend against depression and ease bouts of stress; peek inside our beauty box for a variety of body-care recipes, including moisturizing facials and rejuvenating hair rinses; tackle health concerns in the kitchen with antioxidant-rich berries, healthful iced teas, vitamin-rich greens and age-defying superfoods; and better your body, mind and spirit with breathing techniques, beneficial yoga postures and tips for better sex.

8 HEALTH BASICS 8

5 Herbs for Women’s Health This group of standout herbs supports women from puberty to menopause.

10 Essential Herbs for Every Age

Some herbs can benefit women at any age, while others are better suited to a certain stage of life. Learn which herbs you should be using now.

HEALTHY GLOW 16 Cleanse and Rejuvenate with Herbal Facials

Promote healthy skin by teaming up with beauty-enhancing herbs.

20 Color Your Hair Naturally

Get healthy, luscious locks or add natural highlights to your hair with a few of our favorite hair rinse recipes.

24 Soothing Lip Glosses and Balms

Make nourishing glosses and balms to leave lips soft and moisturized.

26 Create Floral Waters

Bottle your favorite herbal scents—it’s easy and inexpensive.

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WOMEN’S HEALTH 30 Relieve PMS Symptoms with Herbs Discover expert herbal advice for uncomfortable menstrual pain.

32 Natural Fertility Enhancers Improve your overall health with these fertility-enhancing herbs.

36 Build Your Bones

Put the brakes on bone loss and osteoporosis by exercising, eating right and adding healthful herbs to your diet.

40 Welcoming Menopause Reduce menopausal woes with herbal help. Our advice will help you transition into menopause with ease.

46 Herbs to Cope with Stress

Stress can increase the risk of chronic diseases. But a positive outlook, paired with herbal healers, may counter it.

52 Demystifying Depression

Naturally fight this chronic condition with lifestyle changes, supplements and mood-lifting herbs.

WHOLESOME FOODS 58 Fresh & Fruity Herbal Iced Teas

There’s nothing like a refreshing glass of iced tea on a sweltering summer day. Kick this summertime staple up a notch with our delicious recipes, and discover seven healthful brews.

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62 Healing By Way of Berries

Summer-sweet berries, like blueberries and raspberries, pack a healing punch of antioxidant-rich flavor. Indulge with our berry recipes.

66 Fight Aging with Every Meal

Discover superfoods, a group of foods that taste great and add health benefits to everyday meals.

74 Healthy and Delicious Garden Greens

Spring greens are low in calories and packed full of vitamins essential to a healthy lifestyle. Add a few of our favorites to salads, soups or stir-fries.

LIVING WELL 82 Breathe Well, Be Well

Uncover the right breathing technique to relieve stress and improve health.

86 Unlocking Peace

With yoga, you can find inner balance and embrace a philosophy that seeks to fuse the body, mind and spirit through meditation and breathing.

EXTRA 6

From Us, To You

A note from Allison Martin.

96 Brew Red Clover Tea

Promote your health with this sweet, aromatic beverage.

90 25 Ways to Better Sex

Keep the fire burning between you and your partner as you age with our expert herbal tips.

Free E-Newsletters Get the newest posts on our website delivered straight to your inbox. Each weekly e-newsletter highlights new online articles, timely articles from our archives, web-exclusive blog posts, monthly sweepstakes, our favorite book excerpts and much more. Visit herbcompanion.com to sign up today!

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Your

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By Linda B. White, M.D.

Our bones define us, make us beautiful, provide leverage for movement and allow us to stand upright. We build bone until our third decade.

After that, a steady loss begins, like sand slipping through an hourglass. Nevertheless, while osteoporosis has become a major public health problem, it is not inevitable. A number of strategies will keep your bones strong—and some of them run counter to the party line on osteoporosis prevention.

Move Your Bones

Physical activity tones bone and muscle, and strong muscles minimize the risk of bone-shattering falls. To stimulate new bone formation, the exercise has to stress the bone. Weight-bearing

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exercises—walking, jogging, jumping rope, climbing stairs— maintain hips and spine. Strength-training exercises (working against the resistance of weights, elastic bands or tubes, or your own body weight) also strengthens your bones.

It’s never too late to start. Research shows that endurance and resistance training boosts bone mass in elders. Exercises like tai chi and yoga that improve balance are valuable to help prevent falls. One study showed tai chi reduced bone loss in postmenopausal women.

“Mix it up,” suggests Amy Joy Lanou, Ph.D., associate professor of health and wellness at the University of North Carolina and coauthor of Building Bone Vitality (McGraw-Hill, 2009).

“Walk every day. Practice yoga or garden a couple days a week.”

Eat for Bone Health

Wouter Hagens/Wikimedia Commons

Granted, some of the osteoporosis risk factors are outside of your control—namely being older, female, menopausal or white.

Happily, you have some control over a fleet of bone-robbers: inactivity; stress overload; malnutrition; cigarette smoking; being excessively thin; hiding from the sun; and excessive consumption of caffeine, alcohol, sodas, salt and acidifying foods. (More on acidifying diets in a minute.) The point is that you can put the brakes on bone loss. Here’s how.

Instead of milk, try green leafy vegetables such as kale to build stronger bones.

Page 36 photos, left to right: Green tea, oatstraw and chaste tree berry.

Ask the average American how to build strong bones and she would probably say, “Drink milk.” That reply’s dependability is thanks to the millions of dollars poured into the “Got Milk?” campaign, which features photos of celebrities with milk “mustaches”—as though they lap up the stuff like cats.

In her book, Lanou and coauthor Michael Castleman highlight data suggesting that dairy consumption does not reduce fracture rates. In fact, fracture rates are higher in countries where dairy consumption is high, such as Norway and the United States. In many parts of the world—including those with relatively low fracture rates, such as Asia and Africa—humans don’t drink milk once they’ve been weaned.

Acidic Diets Affect Bones

Curiously, before agriculture gave us a ready supply of dairy cows and cereal grains, humans had more massive bones. So says Michael Bizeau, Ph.D., assistant professor and coordinator of the nutrition program at Metropolitan State University of Denver.

Our ancestors ate non-grain vegetables, fruits and, when the hunters got lucky, meat. Bizeau thinks we still haven’t adapted to a grain-heavy diet, which can generate acid and inflammation and which contains phytates that bind minerals like calcium in the gut.

What does acid and inflammation have to do with bones? A lot, as it turns out. Inflammation has been linked to osteoporosis, as well as a number of other diseases. Anti-inflammatory

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Stress

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23 Herbs to Cope with

By Linda B. White, M.D.

Enlist these herbal allies to help you handle daily stress.

Stress kills. If you think this sounds extreme, listen up. Stress really does contribute to the chronic diseases that ultimately kill so many Americans, such as heart disease and diabetes. Hormones released during the stress response also interfere with sleep, damage brain areas critical to memory formation, and age our cells.

Of course, stress isn’t all bad. Without change, life would be bland and boring as a blank, white wall. The trick is learning how to handle stress.

The stress response is automatic, allowing our bodies to jolt into action to avoid physical harm. Something threatens your physical, emotional, social or financial well-being and—boom— primitive brain areas jump-start the fight-or-flight response. The problem is that our stress responses are designed to help us flee a hungry lion, not manage our psychological reactions to modern

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Stress Solutions

Reassessing the situation in a positive light is your best tool against out-of-control stress. Though it’s easier said than done, you can learn to watch yourself for signs of stress—the clamped jaw, clenched fists, tight neck and shoulders, headache, stomach pain—then calm yourself. Stuck in traffic on your way to an important meeting? Ask yourself whether flooding your body with adrenaline will get you there faster. Is your life in danger?

What can you do to soothe yourself?

Ideally, your response is not to take a deep drag on a cigarette, gobble a donut, chug an espresso, yell at fellow commuters or toss back a shot of alcohol (especially since you are driving in this

Tranquil Tea 3 parts dried linden flower (Tilia ×europaea) 2 parts dried lemon balm (Melissa officinalis) 2 parts dried orange peel 1 part dried chamomile (Matricaria recutita) 1 part dried lavender (Lavandula angustifolia) 1 part dried hops (Humulus lupulus) 1 part dried oatstraw (Avena sativa) 1 Finely chop or crumble herbs. Mix thoroughly and place in a glass jar with a tight-fitting lid.

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problems. The good news is that we can involve higher brain areas, which have the ability to call off the alarm.

2 To make the tea, use 1 heaping teaspoon of the herbs for each cup of water. (If you’re making a large pot of tea for yourself or dinner guests, you may wish to add 1 extra teaspoon for the pot.)

3 Put the herbs in a tea ball or bag, and add to water that has just been boiled. Cover and let steep for 10 minutes before serving.—Christopher Hobbs created this sweet-smelling tea to soothe your stomach during times of stress.

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[ WHOLESOME FOODS ]

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Fresh & Fruity Herbal Iced Teas Capture the essence of summer with refreshing flavors from the garden.

BY DAWNA E DWAR D S

Make the most of summer’s most heavenly flavors with Peach Pick-Me-Up tea.

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Peach Pick-Me-Up

Fresh, fully ripe peaches are best, but you can substitute canned or frozen peaches in juice (not syrup) when fresh are not available. You can prepare the mint tea ahead of time, but always mix in the peaches just before serving. SERVES 6 1 tablespoon dried mint leaves 4 cups water 2 cups pureed peaches, chilled Fresh mint leaves, for garnish 1 Steep mint leaves in hot (80- to 90-degree) water for 3 minutes. Pour peaches into a sieve to remove chunks. After the mint tea has cooled completely, mix it with the strained peach puree.

Serve cold, garnished with fresh mint leaves.

Hip Apple Rose Tea

Packed with flavor and color, this tart tea is a delight to serve. SERVES 4 2 teaspoons dried and seeded rose hips 10 to 12 dried hibiscus flowers 1 tablespoon fresh pineapple sage or apple mint leaves 4 teaspoons fresh raspberry leaves OR 2 teaspoons dried leaves 2 cups hot water 2 cups cold water and ice Apple juice for sweetening, optional Apple slices, cut horizontally, for garnish 1 Steep hips, flowers and leaves in hot water (80 to 90 degrees) for about 3 minutes. Allow to cool slightly, strain and add cold water and ice.

Pour tea over additional ice. Float apple slices in each glass as garnish.

Use fresh herbs, fruits, flowers and your imagination to create delicious drinks from your garden.

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Cool and crisp, iced tea is the quintessential summer drink. But why limit yourself to ordinary iced black tea when you can mix herbs, fruit, flowers and spices to create extraordinary summertime drinks?

Iced herbal teas, also known as tisanes, offer flavor options and health benefits beyond those of traditional tea; and many of the ingredients can be gathered directly from your garden.

While my personal teabag-of-tricks includes a few fail-safe favorites that are good both cold and hot, I love mixing new combinations for a break from the usual. Melding a variety of garden flavors and fragrances captures the essence of summer’s long, glorious days in a simple, refreshing drink.

Each of the following recipes will fill four to six glasses. For a picnic or party, simply double, triple or quadruple the ingredients (and the size of your pitcher) accordingly. Sweeteners are optional.

Discover more delicious iced teas, like Hibiscus-Lime Sun Tea or Icy Tomato-Herb Tonic, by visiting herbcompanion.com/iced-drinks.

Black Forest Magic

Tummy Tamer

1 tablespoon black tea leaves ¼ teaspoon cocoa powder ⅛ teaspoon ground cinnamon 4 cups water ¼ to ½ cup black cherry juice Maraschino cherries with stems, for garnish

⅓ cup fresh ginger slices 4 cups water 1½ tablespoons grated orange zest 1 tablespoon honey or sugar, optional About 1 cup cold water and/or ice cubes Orange slices, for garnish

1 Combine tea leaves, cocoa and cinnamon in a French press or muslin tea bag. Boil water and pour over tea leaves and spices.

2 Steep 3 minutes and strain. Cool completely, then add cherry juice. Serve over ice with maraschino cherries.

1 In a medium saucepan, simmer ginger in water 15 to 20 minutes (depending on how strong you like the spice). Add orange zest; remove from heat and stir in honey or sugar. Strain and cool. Add cold water and ice. Serve over additional ice or refrigerate and use within 3 days.

Full of flavor, this tea is best served quite cold.

Add a bit of milk to each serving to enhance the “magic.” SERVES 4

A hit with morning-sick mamas and travelers, this tea not only helps with nausea, but its spicy kick gives whole new meaning to “refresh.” SERVES 4

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[ WHOLESOME FOODS ]

Hearty Herbal Beans

The darker the chocolate is, the more healthful flavonoids it contains.

Dark Chocolate Dipping Sauce

This warm, velvety sauce is naturally sweetened with honey or agave nectar. Use it to dunk slices of healthy fruits, such as apples, cherries, orange slices, raspberries, strawberries, bananas, dried apricots and pineapple. It also makes a rich-tasting topping for low-fat vanilla ice cream or vanilla frozen desserts made with soy, coconut or rice.

1 ⁄4 cup unsweetened cocoa (preferably fair-trade) 3 tablespoons honey or agave nectar 1 ⁄3 cup unsweetened soy milk 1 tablespoon cholesterol-free buttery spread 1 ⁄4 teaspoon peppermint extract (optional)

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1 Cook first 4 ingredients in a small, heavy saucepan over low heat, whisking constantly, 5 minutes or until mixture is smooth.

Whisk in peppermint extract and enjoy.

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fresh or dried herbs: cilantro, parsley, garlic, sage, rosemary, oregano, tarragon, thyme, basil, marjoram, mint and chives.

SALMON (AND OTHER OILY FISH): “Salmon and other fish are our only food sources of omega-3 fats EPA and DHA,” Chasse says. “These anti-inflammatory fats have been shown to lower bad cholesterol (LDL), raise good cholesterol (HDL), improve memory and cognition, and provide relief for depression and anxiety.”

Tarragon and dill are popular herbs for fish. Instantly dress up any fish with the 4-Herb Dry Rub. (See recipe on Page 71.)

3 Easy Ways to Renew

Your better-body wellness regime can start today: 1. Hydrate: Take 5 minutes right now to drink a glass of water. Add fresh herb sprigs, such as basil, tarragon, mint and hyssop, to your water to improve flavor.

2. Pleasurable exertion: Take 10 to 20 minutes to tend your glorious outdoor herb garden—which can be excellent exercise.

Or repot your indoor herb houseplants.

3. Get enough sleep: Before retiring, take 10 minutes to sip a soothing cup of herbal tea. (See Lavender and Catnip Dreamtime Tea recipe on Page 70.)

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Herbs add culinary excitement to any type of bean, such as pinto, black, kidney and garbanzo. Serve warm as a hearty side dish. For a quick, delicious lunch, serve over whole grains, such as brown basmati rice. Top with chopped tomatoes and herblaced Greek yogurt (see Page 70). SERVES 2 TO 4

2 cups cooked beans (canned are fine) 1 ⁄2 cup chopped onion 1 teaspoon canola or vegetable oil 1 teaspoon minced fresh garlic 1 ⁄4 teaspoon ground ginger 1 ⁄4 teaspoon ground turmeric 1 ⁄4 teaspoon ground cumin 1 ⁄4 teaspoon ground coriander 1 ⁄4 teaspoon ground cinnamon 1 whole bay leaf 1 ⁄4 teaspoon freshly ground black pepper (optional) Pinch cayenne pepper (optional) 1 cup water (or low-sodium vegetable or chicken broth)

1 Rinse and drain beans; set aside.

2 Sauté onion in hot oil in a medium saucepan over medium-high heat 3 to 4 minutes or until tender; add garlic and cook 1 additional minute.

3 Stir in ginger and remaining ingredients. Bring mixture to a boil, reduce heat and simmer for 10 to 15 minutes, stirring frequently.

Shiitake and Herb Dressing

This delicate dressing beautifully complements a fresh spring greens salad or other nutritious vegetables, such as broccoli, carrots, cauliflower, kale or mustard greens. Bragg Liquid Aminos, available at health-food stores, is a low-sodium alternative to soy sauce. MAKES 1 CUP 1 cup hot water 1 ⁄3 cup dried shiitake mushrooms 1 tablespoon apple cider vinegar 1 to 2 tablespoons vegetable or canola oil 1 to 2 tablespoons Bragg Liquid Aminos 1 teaspoon minced fresh garlic 1 ⁄4 teaspoon ground ginger 1 ⁄4 teaspoon ground coriander 1 ⁄4 teaspoon ground mustard 1 ⁄4 teaspoon mustard seed

1 Pour hot water over mushrooms in a small bowl. Soak for 30 minutes or according to package directions.

2 Remove mushrooms with a slotted spoon, reserving mushroom liquid for dressing. Mince mushrooms.

3 Whisk vinegar, oil and Liquid Aminos into mushroom water. Whisk in mushrooms, garlic and remaining ingredients.

4 Store in an airtight container in refrigerator up to 5 days.

Before the First Bite

All this talk of fighting aging is a bit tiring—the goal is really to be well, regardless of age. A healthful diet can go a long way toward feeling great and being able to do the things you like to do.

But please remember that this article is for general educational purposes only, and isn’t medical advice. If you currently have a serious illness or condition, particularly cardiovascular disease, consult a qualified health-care practitioner to learn how diet can help your health.

Letitia L. Star is a healthy living writer who frequently writes about cooking and growing herbs.

WWW

Find more resources for making smart nutrition choices at herbcompanion.com/healthyeating.

Discover four more herbs with healthful superfood powers at herbcompanion.com/herbal-superfoods.

Pamper delicate skin with natural anti-aging treatments at herbcompanion.com/aging-treatments.

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