7338 MEN Guide to Family Health

48 “If you’re a creature of habit (most of us are), then it may be time to break out of that rut. Doing new activities helps the brain strengthen or build new connections between neurons.” MICHELLE SCHOFFRO COOK, PAGE 48

ON THE COVER 10 Chemicals to Ban 8 Amazing Vinegar 19 20+ Natural Ways to Relieve Pain 36 Eat Well for More Energy 70 7 Ways to Keep Your Heart Healthy 53 Harvesting Tips 91

Healthy Home

Real Beauty

CHEMICAL WARFARE 8 Discover 10 of the most dangerous chemicals in your home and minimize your exposure.

HOMEMADE BEAUTY Make your own body-care products at home with these simple and affordable recipes.

DEPLASTICIZE YOUR LIFE 10 Plastic is pervasive. Get harmful plastic out of your life for good with these simple steps.

SOLUTIONS FOR SENSITIVE SKIN Fight redness, dry skin, and other bumps and blemishes caused by sensitive skin with these tips.

SPIC & SPAN 12 Make your home sparkle with these simple cleaners and kick hazardous chemicals to the curb.

13 HOUSEHOLD USES FOR BAKING SODA 18 Use this common kitchen staple to clean, deodorize, soothe and more.

VERSATILE VINEGAR 19 Take advantage of this multitasking wonder with 12 household uses.

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LATHER, RINSE, DO NOT REPEAT 26 Keep tresses shiny and healthy with natural shampoo alternatives.

Natural Wellness

GUIDE TO NATURAL MEDICINE PRACTITIONERS 28 Identify the right type of health professional for your wellness goals.

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36 EMBARRASSED TO ASK? Naturally treat personal ailments you may be too uncomfortable to ask about

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NATURALLY PAINFREE 36 Over-the-counter pain relievers can cause problems. Instead, try these effective, natural options.

SLEEP NATURALLY If you are one of the millions who find restful sleep elusive, try this expert advice.

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BRAIN POWER 48 Keep your mind functioning at its best with smart choices and brain-boosting exercises.

TAKE HEART 53 Reduce your risk of heart disease with these 10 easy-to-follow steps.

PUMP IT UP 59 Improve your circulation without popping pills. Naturally support healthy blood flow with our advice.

SNIFFLEFREE SPRING 62 Breathe easy with 10 natural remedies for seasonal allergies.

Food Smarts ALL ABOUT FATS 67 Research shows that much of the conventional wisdom about fat is wrong. Learn more.

7 WAYS TO EAT WELL FOR ENERGY You might be surprised at how effective a few small dietary tweaks can be to your energy.

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STOCK A DOITALL FREEZER 72 Arm yourself with smart freezer strategies to save time and money.

GOOD EATS ON THE GO 78 Use our tips and recipes for quick-fix and make-ahead snacks, great for quick, nutritious noshing.

WHOLEGRAIN FLOUR GUIDE 82 Reduce refined grains in your diet with our useful guide for high-quality, nutritious alternatives.

Great Gardens GROW FOOD EVERYWHERE 87 Create a hardworking yard that does more than look pretty.

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SUMMER HARVESTING GUIDE 91 Enjoy the garden harvest all year with this plant-by-plant guide.

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De-Plasticize Your Life In everything from our food-storage containers to our flooring and kids’ toys, plastic is pervasive. But with a few simple steps, you can get harmful plastics out of your life for good.

BY ALLI KIN GFIS H ER AND KEL LY L ERNER

When we ordered a pot of stress-reducing

green tea at a café in Spokane, Washington, we were surprised when it arrived in plastic tea bags. The food-grade nylon, highly stable to 400 degrees, wasn’t likely to leach anything toxic into our tea, but we had to wonder why the company chose environmentally harmful plastic over one of the natural materials that have been used to steep tea for centuries. Plastic is pervasive— it’s even part of our afternoon tea. We’ve found, however, that you can minimize its negative effects by understanding which types are harmful and seeking out the easy-to-find alternatives.

THREE PLASTICS TO AVOID

#3 PVC (polyvinyl chloride) plastic is used to make toys, shower curtains, IV bags, medical tubes, vinyl flooring and wallpaper. Phthalates (also known as plasticizers) are added to soften PVC. Phthalates are also used as solvents in shampoo, nail polish and hair spray. Research shows phthalates can leach out of these products and enter the human body, where they can cause endocrine disruption, reduced sperm counts, testicular atrophy and liver cancer. #6 PS (polystyrene), made of petroleum byproducts, is commonly used for meat trays, foam food containers and Styrofoam.

PS can leach carcinogens and hormone disruptors, contributing to infertility and cancer, and its production requires carcinogens and ozone layer-depleting compounds. Because PS is so light and unsinkable (it’s 98 percent air), it is easily carried by wind and is a main component of marine debris. #7 is the plastic code for “other” and comprises many plastics, but the most common type of #7 is polycarbonate with added bisphenol-A (BPA), used to make reusable food containers,

Plastic by Numbers

Turn a plastic container over to find its recycling code, which indicates the type of resin used to create the plastic.

PET OR PETE POLYETHYLENE TEREPHTHALATE, ALSO KNOWN AS POLYESTER CDs, DVDs, sunglasses and car parts, among numerous other products. Also used in the lining of canned food products, BPA has the potential to break down quickly when heated or washed with a strong detergent. Trace amounts of BPA have been linked to disruptions in the endocrine system, impaired brain and neurological functions, cancer, early puberty, obesity and chemotherapy resistance. Young children and infants are at higher risk.

ALLI KINGFISHER is a state of Washington green building and sustainability specialist. KELLY LERNER is co-author of Natural Remodeling for the Not-So-Green House (naturalremodeling.com).

Typical Uses: Water and soft drink bottles; prepared salad and spinach containers Health & Environmental Impacts: Intended for single use—plastic can break down and host bacteria; potential to interfere with reproductive hormones

HDPE HIGHDENSITY POLYETHYLENE Typical Uses: Opaque milk jugs; cereal box liners; liquid detergent bottles; most shampoo bottles Health & Environmental Impacts: Low risk of leaching

PVC POLYVINYL CHLORIDE

Plastic is... made from petroleum and chemicals toxic to human and animal health.

■ energy-intensive to manufacture, consuming nonrenewable resources and emitting CO2.

■ difficult to recycle and is usually “down-cycled” into a less useful type.

■ often sent to the landfill as solid waste.

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Typical Uses: Plastic wrap, cooking oil bottles, toys, plumbing pipes, window and door frames, insulation (PVC foam) Health & Environmental Impacts: Known as the “toxic plastic”; can cause endocrine disruption, reduced sperm count, testicular atrophy and liver cancer

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Buy and store food in glass containers.

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Avoid polycarbonate drinking bottles with BPA and aluminum bottles with liners containing BPA. (BPA-free water bottles almost always say so on the label.)

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Most canned food liners contain BPA. Support the few companies that don’t use BPA (find a list: mother earthliving.com/bpa-freecompanies), and contact canned food manufacturers to let them know you won’t buy BPA-lined cans.

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Don’t give plastic teethers or toys to infants and young children.

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Avoid storing fatty foods such as meat and cheese— more likely to absorb leached chemicals— in plastic.

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Never heat food in plastic containers. A “microwavable” label on a plastic container only means it won’t melt, crack or fall apart—not that it’s safe for human health.

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If you do use plastic containers, don’t put them in the dishwasher.

Handwash them gently with nonabrasive soap.

LDPE LOWDENSITY POLYETHYLENE Typical Uses: Plastic wrap; grocery, garbage and sandwich bags Health & Environmental Impacts: Not known to leach chemicals

PP POLYPROPYLENE Typical Uses: Yogurt and margarine tubs; microwavable meal trays; fiber for carpets, wall coverings and vehicle upholstery Health & Environmental Impacts: Hazardous during manufacture but not known to leach chemicals

PS POLYSTYRENE Typical Uses: Styrofoam cups; clamshell containers; foam meat trays; plastic cutlery; electronics packaging; insulation Health & Environmental Impacts: Eye, nose and throat irritant; stored in body fat; can cause cancer in production workers; harmful to marine life

PC POLYCARBONATE, PLA POLYLACTIDE AND ANY OTHER PLASTIC NOT INCLUDED IN CATEGORIES ABOVE Typical Uses: Baby bottles; some reusable water bottles; stain-resistant food-storage containers Health & Environmental Impacts: BPA-containing polycarbonate causes endocrine and reproductive system disruption; impaired neurological functions; cancer; cardiovascular system damage; early puberty; obesity; chemotherapy resistance

Ways to Avoid Plastic

Try not to buy items in plastic packaging, and take your own cloth bag to the market.

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Household Uses for Baking Soda

Use this common kitchen staple to clean, deodorize, soothe and more.

BY SUSAN ME LGREN

Commonly kept in the refrigerator to absorb unpleasant odors, baking soda is a staple in almost every home thanks to its bevy of uses. A weak alkaline, baking soda can neutralize acids, break down proteins and restore pH balance, which can be useful in everything from cleaning and deodorizing to soothing skin ailments. Put baking soda to good use.

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O DO R AB SO RB E R: One of baking soda’s best-known properties is its ability to neutralize odors. Sprinkle some at the bottom of trashcan liners. For carpet odors, sprinkle baking soda over carpet and let sit for 30 minutes to overnight, then vacuum.

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F O O D D E  GU NKER: Easily remove caked-on food from pots and pans by soaking them in baking soda. Just sprinkle a liberal amount on tough spots, add water, let soak for 30 minutes to an hour, then scrub off. For extra power, add a few drops of white vinegar to the mix.

To create a polishing paste, combine 1 cup baking soda with ¼ cup water. Rub paste over silverware with a damp cloth; dry.

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N ATU R A L D E NTI FR I C E: Make a tooth-cleaning powder by mixing three parts baking soda with one part salt. For flavor, add cinnamon sticks, cloves, citrus peels, a vanilla bean or dried mint leaves. Store in a lidded glass jar for a day or two to allow the aroma to permeate the mix, then transfer to a shaker for sprinkling on your toothbrush.

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D ENTA L A PPLI A NC E C LE A NE R:

L AU N D RY B O O S T E R: Add ½ cup baking soda to the wash cycle to enhance the effectiveness of detergent, absorb odors and help remove stains.

Dissolve 2 teaspoons baking soda in warm water, then let dentures, retainers, mouth guards and other oral appliances soak. Or dip a toothbrush in baking soda and scrub.

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S I LV E R WA R E S PA R K L E R: To clean silverware en masse, line a large glass baking pan with foil, then add silverware, making sure each piece touches foil.

(Combined, heat, baking soda and aluminum create a chemical reaction that reverses the process that leads to silver tarnish.) Evenly distribute ½ cup baking soda over silverware, then completely immerse in boiling water. Let soak for five minutes, rinse (carefully—the water may still be hot!) and dry.

S H A M POO BOOS TE R: Shampoos, conditioners and other hair products can leave behind buildup. Mixing a teaspoon of baking soda into your shampoo bottle can help reduce buildup and make your hair more manageable.

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CO M B C LE A NE R: Remove natural oil buildup from hairbrushes and combs by soaking them in a solution of 1 teaspoon baking soda combined with water.

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S TI NG S OOTHE R: Bee sting?

Because of its alkaline properties, baking soda can help neutralize formic acid in bee stings. Mix baking soda with a little water to create a paste; apply to the sting.

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S UNBUR N R E LI E VER: Soothe sunburned skin with a baking soda bath. Baking soda can cool the skin while helping it retain moisture. Add 1 cup baking soda to a tub of cool or tepid water; stir to dissolve clumps; soak for about 15 minutes.

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A NTAC I D A LTE R NATIVE:

Thanks to its alkaline properties, baking soda can neutralize acid reflux.

Treat heartburn and indigestion by mixing 1 teaspoon baking soda into a glass of water. This simple remedy also works well for ulcer pain.

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FLOWE R FR E S HE NER: Keep cut flowers alive longer by adding a teaspoon of baking soda to the vase water.

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FI R E CONTR OL: Keep baking soda close to the stove in case of grease fires. Water encourages grease fires to spread. Instead, smother it with baking soda.

Heated baking soda releases carbon dioxide, eating the oxygen fires need for fuel.

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Versatile Vinegar Discover 12 household uses for this kitchen staple.

BY SUSAN M E LGREN

A staple in any pantry, vinegar is a multitasking wonder with a rich history of use for everything from making pickles to treating war wounds. Thanks to its acidity and neutralizing properties, vinegar can clean, disinfect, soften, shine and more. Use it from the kitchen to the bathroom, in everything from homemade cleaners to hair rinses, to take full advantage of this humble household wonder.

Buyer beware: Not all vinegar is created equal. Some vinegars are made with synthetically produced ethanol made from petroleum. Check the label before you buy for words like “grain alcohol” or “neutral grain spirits” to ensure you’re buying a product made from natural food sources.

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GREASE CUT TER: Vinegar’s acidity lets it cut through grease with ease. Dip a sponge in vinegar and wipe to degrease stovetops, microwaves, dirty dishes and more.

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DISINFEC TANT: A natural antibacterial, vinegar makes a great base for any nontoxic cleaning solution. For an allpurpose disinfecting solution, dilute 1 part vinegar in 4 parts water and use anywhere germs are found, such as countertops, keyboards, shared phones, doorknobs and remote controls.

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DR AIN CLEANER: To keep drains clog-free, pour ½ cup of baking soda down the drain, then follow with ½ cup of vinegar. Wait for foaming to subside, then follow with a gallon of boiling water. If necessary, remove hair and other debris with a wire.

Repeat if drain is still slow.

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GLASS CLEANER: For a streak-free shine, combine 2 cups water, ¼ cup vinegar and ½ teaspoon liquid dish soap in a spray bottle. Spritz onto dirty mirrors, then wipe down with some old newspapers.

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RESIDUE REMOVER: Clean the glue residue that labels and stickers leave behind by wiping the sticky surface with a rag dipped in a vinegar-water solution.

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HAIR RINSE: Shampoos and other hair products can leave

behind residue, making hair lackluster. Remove buildup by diluting 2 tablespoons vinegar and 2 tablespoons lemon juice in 3 cups water and mixing well. After shampooing, pour rinse over hair before rinsing with water. The rinse will close the cuticle, leaving hair soft and shiny.

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FURNITURE POLISH: Combine ¼ cup olive oil, 4 tablespoons vinegar and 2 teaspoons lemon juice in a spray bottle.

Shake well before use, and refrigerate any leftover solution to keep it from going rancid.

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LAUNDRY SOFTENER: Conventional fabric softener stays in clothing, where a buildup can cause irritation, but vinegar breaks down and dissolves detergents. For softer clothes, towels and sheets, just add ½ cup of vinegar to the rinse cycle.

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DANDRUFF PRE VENTIVE: Vinegar’s acidity can help kill some bacteria responsible for causing dandruff. Rinsing with vinegar can also deep-clean the scalp and help remove flakes of dead skin cells. For a no-dandruff rinse, mix ½ cup vinegar, ½ cup fresh mint leaves (or 1 tablespoon dried leaves) and 1 cup boiling water. Let the mixture cool to room temperature, strain, then pour over scalp after shampooing. Rinse treatment from hair with water.

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WART KILLER: To remove unsightly warts, dip a cotton ball in vinegar, place over wart and secure with a bandage.

Change daily. The acid in vinegar will eat away at the wart over time. (Be sure to keep the skin around the wart moisturized.)

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PAINTBRUSH SOFTENER: To make stiff paintbrushes useful again, dip hardened bristles in a bowl of vinegar for an hour or less. Rinse bristles with warm water and soap and let dry.

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GREENS RE VIVER: Leafy greens looking wilted? Soak them in a bath of 2 cups cold water and ½ teaspoon vinegar to bring them back to life.

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Lather, Rinse, Do Not Repeat

More Natural Hair Solutions ■

■ ALOE VERA. Aloe is antibacterial, antiseptic, emollient and moisturizing. Studies have even shown it to enhance cellular regeneration. Use aloe gel to improve your hair’s health between washings by gently massaging it into wet hair and scalp and rinsing as you would shampoo.

BY GIN A D E BAC KER

We all want strong,

SHAMPOO LESS

Shampooing less often can help straight hair reclaim its natural fullness and body, and maybe even give it a wavy texture that has otherwise been shampooed out. Rework your washing regimen: Aim to use shampoo only three times a week.

Slaves to shampoo may find this number extreme, but it’s possible—and actually better—to refresh your hair without shampoo every once in awhile. Between washings, treat your hair with some of the natural solutions to follow.

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SHAMPOO BARS. Replace your liquid shampoo products with shampoo bars.

These bars are generally more eco-friendly than their liquid counterparts—they use less packaging, last a lot longer than liquid shampoo and are typically sulfate-free.

Keep your tresses shiny and healthy with these natural shampoo alternatives.

shiny, beautiful hair.

Healthy hair makes us look good and feel even better. If we listen to shampoo commercials, we might think washing our hair daily with store-bought shampoos and conditioners is the way to get the hair we want. But, while keeping our scalps clean and wellnourished is vital for good hair health, this common practice may be doing our tresses more harm than good.

According to a survey by Procter & Gamble, Americans lather up an average of 4.59 times a week, yet many hairstylists and dermatologists agree that’s way too often. Hair is much like fine fibers in our wardrobes: The more we wash it, the more it shows signs of wear and tear. The longer and thicker your hair, the longer it can go in between washings. But even short, thin hair can skip a day without any treatment. Commercial shampoos strip the scalp of its natural oils, known as sebum. When these natural oils are constantly stripped, our oil glands compensate by producing even more oil—leaving hair feeling greasy and in need of another wash the very next day.

Water and harsh detergents make up nearly all of a conventional shampoo’s formulation, with moisturizing emollients and plant extracts often adding up to no more than 1 percent. The detergent (the foam-producing ingredient that dissolves oil) is the most important ingredient to note when buying shampoos.

Avoid detergents from the sulfate and glycol families: Sodium lauryl sulfate and propylene glycol are two of the worst offenders. Sodium lauryl sulfate, also used in engine degreasers, is a suspected carcinogen; propylene glycol, a compound used in aircraft deicing fluid, may cause skin irritations, even in low doses.

Unfortunately, even organic shampoos can contain harsh ingredients. To find the best shampoos, choose those with low ratings on the Environmental Working Group’s Skin Deep database at ewg. org/skindeep (see a few of our favorites on the next page).

Make Your Own Shampoo

■ SOAPWORT. Soapwart contains saponins, which work as a gentle but effective cleaner. Finely chop 2 tablespoons fresh or 1 tablespoon dried soapwort root or leaves and stems, add 1 cup warm water and stir until suds form. After straining, massage 1⁄2 cup of the preparation into your scalp and rinse. Store the remaining mixture in the fridge for up to a week.

Giving Up Shampoo Completely What would happen if you stopped using commercial shampoos completely? Many people have committed to such a challenge, referring to it as the “no-poo method,” with promising results. Once the difficult transition period wears off—the few weeks where your hair may feel too greasy or too dry—the positive effects will start to show.

Your hair will start producing its natural oils at a slower rate, leaving it naturally soft and wavy. As a bonus, the no-poo method is cheaper than buying organic shampoos and it’s a surefire way to control the ingredients that come into contact with your hair.

To try the no-poo method, follow this simple two-step routine. (If you don’t want to eliminate shampoo completely, try this same routine between washings to cut back on the amount of shampoo you use.)

■ CALENDULA. With stimulating, anti-inflammatory and demulcent properties, this healing plant is great for sensitive skin. Fill a glass jar with dried calendula flowers and cover with an unrefined oil such as avocado. Close the jar and store it for two to three weeks in a dark place, shaking it every day for the first week. Strain the oil into a clean glass jar and use as you would your regular shampoo.

If you are looking to make natural shampoo, try this basic recipe first. It’s easy to make and great on tresses. It will seem thinner in consistency than most commercial shampoos, but the results are equivalent.

1/4 cup water 1/4 cup liquid castile soap 1/2 teaspoon light vegetable oil (omit if you have very oily hair)

1. Mix together all ingredients. Pour shampoo into a squeeze bottle or empty shampoo bottle.

2. To use: Shampoo as you normally would and rinse well with cool water.

Makes 4 ounces.

—Recipe courtesy Janice Cox

ESSENTIAL OILS. In addition to their pleasing aromas, many essential oils can benefit hair. Be sure to buy pure essential oils from a health-food store. For shiny, silky strands, rub 1 drop rosemary or lavender oil into a natural-bristle hairbrush and lightly brush your hair from the scalp to the ends. To fight or treat dandruff, mix 2 drops tea tree essential oil with 2 tablespoons baking soda and water; use as you would shampoo.

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CONDITIONING HAIR PACKS. Massaging conditioning hair packs into clean hair will allow the natural creams and oils to penetrate the skin and work their magic.

Mash or stir equal amounts of the following products together and apply to damp hair. Wrap your hair with plastic wrap or use a plastic shower cap to hold in heat and open up the hair follicles for deep conditioning. Wait 15 minutes then rinse thoroughly with cool water.

For dry hair: Coconut oil, banana, avocado, mayonnaise For normal hair: Mayonnaise, egg, olive oil, unflavored yogurt For oily hair: Add 1 to 2 teaspoons lemon juice to the mix for normal hair

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1. BAKING SODA “WASH.” Versatile baking soda has the power to replace shampoo entirely, as it removes styling product buildup and naturally leaves behind more manageable hair. Sprinkle 1 tablespoon baking soda onto your scalp when wet, massage into your roots, and rinse as you would your regular shampoo.

2. APPLE CIDER VINEGAR RINSE. Follow up with an apple cider vinegar rinse, which balances the alkalinity of baking soda, removes buildup and residue, and closes hair cuticles. Pour about 1/2 cup over hair after washing it with baking soda, then rinse.

WELL WASHERS These organic shampoos offer cleansing without harsh chemicals.

Big Body Shampoo

by Kiss My Face, $8 kissmyface.com

Zinc & Sage Shampoo with Conditioner

by John Masters Organics, $20 johnmasters.com

Smoothing & Defining Shampoo

by Hugo Naturals, $10 hugonaturals.com

COCONUT OIL is among the best natural hair conditioners. It’s loaded with vitamins E and K, and is very moisturizing.

For a coconut oil deep condition, massage a spoonful of the oil to your scalp through the ends of your hair and wrap it up in a towel. Let it sit for 1 hour, then wash it out with a gentle shampoo.

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SLEEP

naturally If you are one of the millions who find restful sleep elusive, try this expert advice to improve your sleep habits, your health and your life.

BY AV I VA R O M M

Do you: ■

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Have your ceiling flaws memorized from lying awake at night staring at them?

Wake up too early and then can’t go back to sleep?

Wake up already exhausted?

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Most of us need seven to eight hours

of sleep each night for optimal daytime functioning, but at least 50 percent of Americans struggle with sleep problems—and these problems tend to get worse as we get older.

As a physician, I am no stranger to sleep problems. Medical residency was a life filled with chronic caffeine stimulation, an endless to-do list, long hours in front of a computer screen, stress and late work hours with little (or no) sleep.

During those years, even when I had time to sleep, I couldn’t. I felt miserable and was all too familiar with the effects of poor sleep on my performance, memory and mood—which was really scary as I was handling life-and-death matters at work. After medical training ended, it took me about eight months of concerted effort to regain normal sleep.

P OORQUALIT Y SLEEP, P OOR QUALIT Y OF L I F E

Poor-quality sleep is no joke. Not only is the nighttime miserable; daytime can be, too. Fatigue can lead to depression, irritability, headaches, concentration problems, gastrointestinal symptoms, increased susceptibility to colds and infections, increased mistakes at work, and an increased risk of car accidents.

As if this isn’t bad enough, poor sleep can also increase weight gain, high blood pressure and risk of diabetes and heart attacks.

New patients have told me they are so anxious they won’t be able to sleep that they lie in bed worrying about how lack of sleep is going to affect their performance the next day. It’s a double whammy—worry about sleep worsens their ability to sleep. Sleep problems can seriously hinder our quality of life—and our health. Here’s the good news: I can tell you from 30 years of clinical practice that there are solutions.

P RIORITIZE YOUR REL ATION SHIP WITH SL E E P

Good sleep is a lifestyle habit. You have to make it a priority, not just at bedtime, but in the hours before bed. If sleep eludes you, you are going to have to woo it back by working on your sleep habits every day. It may take months before you see results, but it will be well worth it: Better sleep makes us happier, healthier and more relaxed in every way. And the evidence is really there that when you are happier and more relaxed, you are better for everyone and at everything you do. The following seven steps, practiced daily, will eventually help you sleep like a dream.

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Sniffle-Free Spring

Breathe easy this spring with these 10 natural remedies for seasonal allergies.

BY K ATHY A ZMEH S C ANL AN

If spring has you running for the tissues, you’re

not alone. Each year, millions of Americans seek relief from seasonal allergy symptoms. Pollens, molds, grasses and budding tree growth are common culprits, contributing to the classic symptoms of hay fever: itchy; watery eyes; runny nose; sneezing; and sinus congestion with pressure and pain.

With their gentle actions and minimal side effects, botanical remedies are a good option for allergy sufferers. As you explore the options that follow, pay careful attention to the symptoms they help alleviate. Seasonal allergies produce a variety of symptoms; targeting yours specifically is the first step to success with any regimen. And as always, remember that herbal remedies may be incompatible with pregnancy, nursing, pediatric care, and prescription drugs and medical conditions. Consult your doctor about supplement use to ensure compatibility and safety.

EAS E CO NG E S T I ON

H O R S ER A D I S H: The sinus-clearing aroma and sharp flavor of freshly grated horseradish make it useful for alleviating stuffy noses and bronchial congestion. Prepare a broth by steeping several spoonfuls of freshly grated root in a bowl of boiling water or soup stock.

P E P P E RM IN T: Perhaps the most versatile backyard provision, peppermint imbues a peppery, sweet flavor that indicates the presence of its natural menthols, tannins and bitter principles—together responsible for its ability to ease congestion and improve breathing. Steep fresh or dried peppermint leaves in boiling water for a quick, head-clearing brew.

C A L M COUGHS AN IS E S E E D: To encourage a more productive cough, prepare an infusion of 1 to 2 teaspoons of bruised anise seeds steeped in 1 cup of boiling water and drink. (Bruise seeds by partially crushing them to release their oils.) You can also add a drop of anise seed essential oil to a cup of peppermint tea, or combine a drop with a spoonful of honey for quick dosing.

E L DE R FLOW E R: A generous assortment of flavonoids, vitamins (A, B and C), essential oils, sugars and carotenoids contribute to the medicinal action of elderberries and flowers. To benefit from the flowers’ expectorant action, prepare an infusion of fresh elder flowers by steeping a small handful of blossoms in a cup of boiling water, or look for elder-based remedies at health-food stores.

Breathe Better If you’re suffering from dry, congested sinuses, try aromatic steam inhalations. The steam supplies warm moisture to irritated membranes, helping improve drainage and relieve sinus pressure. To prepare, place a liberal pinch of aromatic herbs such as eucalyptus, thyme, pine twigs, peppermint or chamomile in a large pot. Cover the herb with a quart or so of near-boiling water, put a towel over your head, and inhale the vapors that emanate. Breathe for five to 10 minutes (as tolerated), and repeat two or three times daily.

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Aromatic rubs are another way to benefit from inhaled vapors. Menthol-containing commercial brands are available, but it’s easy to prepare your own. Mix essential oils (experiment with pine, peppermint and eucalyptus oils) into olive oil and beeswax. Heat 4 ounces of olive oil over low heat. Remove from heat, and stir in 1 teaspoon of essential oil. Add beeswax shavings (about 2 ounces) to thicken. Pour into ointment jars to set.

T HYME: The leaves and flowering tops of common kitchen thyme can aid in the treatment of cough, bronchial irritation, shortness of breath and sore throat. Prepare an infusion of 1 to 2 teaspoons dried thyme per cup of boiling water, or look for commercially prepared thyme teas at health-food stores.

SOOTHE SORE THROATS

C I N N AMO N: The spicy aroma, fresh taste and antimicrobial action of cinnamon provide a delicious way to soothe sore, inflamed throats. Prepare a cinnamon tincture by steeping a handful of bruised cinnamon sticks in a pint of vodka. Shake daily. After about two weeks, strain and decant into a dark bottle for storage. Add a few drops of the tincture to a cup of warm water, which you can sip or gargle.

G I N G E R: Treat a dry, scratchy throat with ginger tea. Simmer 1 teaspoon of freshly grated root in 1 cup of water for five to 10 minutes. The commercially available dried, powdered ginger works fine, too. Simmer 1 to 2 teaspoons per cup of water until fragrant and spicy. Honey makes a nice addition.

S AG E: Sage can be useful to relieve painful, inflamed membranes due to tonsillitis, sore throat or mouth ulcers. To make a mouth rinse, add 1 to 2 teaspoons of dried sage to a cup of water and bring to a gentle boil. Remove from heat and steep, covered, for 10 to 15 minutes, then strain. Use as a mouth rinse and gargle.

AID ITCHY EYES

C H AMO MI LE: To help soothe dry, itchy eyes, place refrigerated, wet chamomile tea bags over closed eyes for 3 to 5 minutes or more. Chamomile contains anti-inflammatory properties that may help relieve symptoms. However, you should avoid chamomile if you are allergic to ragweed.

S T I N G I N G N E T T LE: Stinging nettle may help relieve the itchy eyes and sneezing associated with hay fever. Researchers think this may be due to nettle’s ability to reduce the amount of histamine the body produces in response to an allergen. Some doctors recommend taking stinging nettle before hay fever season starts to help your body deal more effectively with allergens. Look for tea or capsules made from fresh freeze-dried leaves.

KATHY AZMEH-SCANLAN is a pharmacist in Austin, Texas, who strives to promote wellness in her daily interactions with clients, supporting them in their efforts to become administrators of their own health care.

Sidebar at right, adapted from Allergy-Proof by MICHELLE SCHOFFRO COOK, PhD., along with Cook’s other books Weekend Wonder Detox and 60 Seconds to Slim. Visit drmichellecook.com to learn more about her work.

7 Natural Remedies for Allergies 1. BUILD YOUR DEFENSES WITH BACTERIA. Some probiotics are effective at treating nasal and sinus symptoms linked to allergies, according to research at the Osaka University School of Medicine. Effective strains include Lactobacilli casei, Lactobacillus paracasei, L. acidophilus and Bifidobacterium longum. Supplement your diet with a high-quality probiotic taken on an empty stomach.

2. DRINK MORE ALKALINE WATER. Drink at least eight to 10 cups of pure alkaline water daily to support the natural cleansing systems in your body. Research shows that staying well hydrated helps 38 percent of women relieve allergy symptoms.

3. DRINK GREEN TEA. Green tea is packed with a powerful antioxidant phytonutrient called epigallocatechin gallate (EGCG) that blocks histamine and immunoglobulin E (IgE).

Both of these naturally produced chemicals are linked with uncomfortable allergy symptoms. Drink two to three cups of green tea daily for the best results.

4. TAKE QUERCETIN TO QUELL ALLERGY SYMPTOMS. Quercetin, an antioxidant, anti-inflammatory and antihistamine phytonutrient, has the ability to reduce allergy symptoms and improve lung function. Good sources include apples; onions; berries; cabbage; cauliflower; nuts; and black, green or white tea.

5. PICK PINEAPPLE ENZYME FOR ALLERGY RELIEF. Extracted from pineapple, when taken on an empty stomach, the enzyme bromelain treats sinusitis, bronchitis, pneumonia and other respiratory disorders; acts as an anti-inflammatory; and reduces lung swelling. I usually suggest one or two capsules containing 5000 mcu each on an empty stomach, three times daily.

6. FLUSH YOUR NASAL PASSAGES. Using a neti pot, flush your sinuses with a salt-water solution. Most health-food stores sell neti pots and saline packets ready to mix with water. Either follow package directions or purchase sea salt and mix it with pure warm water. Start with ¼ teaspoon sea salt to 1 cup water. Simply lean over a sink and tilt your head to the side to pour the water into one nostril and allow it to run out the other nostril. This is an excellent way to cleanse and eliminate mucous and microbes.

7. ELIMINATE SUGAR. Sugar is highly acid- and mucusforming, helping to aggravate allergies. I put my clients on a minimum 30-day low sugar diet (and no, that doesn’t mean adding artificial sweeteners). Most see dramatic improvements in their environmental allergies, even if they do nothing else.

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