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STAY STRONG AS YOU AGE

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May 2021 vol. 17 no. 5

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departments

6 From the Editor’s Desk 8 Health Pulse

Parsley is 2021’s Herb of the Year • Teachers are dealing with stressrelated burnout • Zinc supplements linked to better COVID-19 outcomes • More

12 Healthspan

16 bone health by the decade

feature

Support your skeleton at every stage of life.

Explore natural ways to manage your blood pressure.

20 Supplement Spotlight

Support your vision and ease the symptoms of too much screen time.

23 Herbal Healing

Reduce inflammation with turmeric and curcumin.

26 New Frontiers

CBD shows promise in the treatment of depression and anxiety.

28 Healthy Glow

Nontoxic ingredients can help keep bugs at bay.

30 Everyday Remedies

Don’t let snoring keep you up at night.

A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com

/RemediesRecipes

@RemediesRecipes May 2021

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from the editor ’s desk

Farther down the road “I’m writing this while the world is in the throes of a pandemic. . . . Perhaps by the time this note is published we’ll be heading toward normalcy.”

There’s a simple reason why the above paragraph is in quotation marks. I wrote it exactly a year ago in this space, so I’m quoting myself.

How far we’ve come.

How far we have to go.

The pandemic has informed much of what we’ve presented in remedies over the past year. Strengthening the immune system has always been a big part of our charge, but it’s been even more so lately. Proper mask wearing, tips for virus avoidance, foods and supplements that might help—we’ve kept our eyes open for news that might keep us safer.

This month’s issue includes a look at one of the major consequences of the pandemic: our dry, tired eyes from all that additional screen time. Victoria Dolby Toews consulted two optometrists and presented us with “Digital Eyes” (page 20), which offers some fairly easy steps for overcoming this widespread problem. (Many of us are spending nearly twice as much time looking at screens as we did a year ago. If your eyes are stinging, that’s a likely culprit.)

This issue also focuses on help for managing blood pressure (page 12), bone health by the decade (page 16), a potential treatment for anxiety (page 26), and more.

Here’s hoping we all stay healthy this spring and summer. Attaining something like “normalcy” is still a few months away, at least. But we have come a long way.

Chief Content Officer and Strategist Lynn Tryba Contributing Editor Rich Wallace Assistant Editor Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service customerservice@tasteforlife.com Cl ient Services Director—Retail Judy Gagne 800-677-8847 x128 Cl ient Services Director—Advertising and Digital Ashley Dunk 800-677-8847 x190 Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 603-831-1868 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) National Sales Manager Leanna Houle 800-677-8847 (x111) Founder and Chief Executive Officer T. James Connell

EDITORIAL ADVISORY BOARD Jeffrey Blumberg, PhD, FASN, FACN, CNS, professor, Friedman School of Nutrition Science and Policy and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation; Amber Lynn Vitse, CN, is certified in Integrative Nutrition, a fusion bodyworker, and an Ayurvedic practitioner, and writes on health issues. remedies is published monthly by Taste for Life, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); © 2021 Connell Communications, Inc. All rights reserved. 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 remedies may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 149 Emerald Street, Suite O, Keene NH 03431 603-283-0034 Printed in the US on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Rich Wallace, editor Products advertised or mentioned in this magazine may not be available in all locations.

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parsley takes center stage

Many of us think of parsley as little more than a garnish on the edge of a dinner plate. But the International Herb Association’s Herb of the Year for 2021 is a nutritional powerhouse and a great flavor enhancer.

When eaten raw, parsley freshens the breath. In tea, it may boost circulation of the blood. Parsley also may help regulate blood pressure, clear bladder infections, and help prevent kidney stones. It’s rich in vitamins A, C, and K while also providing potassium, manganese, and other minerals.

Two types of parsley are common in the US. Curlyleaf parsley is the frequent garnish. Flat-leafed or Italian parsley has a more robust flavor and is more often used in cooking.

SELECTED SOURCES “Parsley, 2021 Herb of the Year,” Penn State Extension, 2/11/21 l “Parsley: Herb of the Year 2021,” International Herb Association, www.iherb.org

meditation technique may help teachers

It’s no secret that teachers deal with stress on a daily basis in their classrooms—whether in person or virtually. Some estimates suggest that 20 percent of teachers experience stress-related burnout. A new study found that transcendental meditation (TM) can help improve teachers’ mental, physical, and emotional health.

TM involves sitting in a relaxed position with eyes closed while silently repeating a mantra to avoid distracting thoughts.

“Teachers are under high levels of stress as they are asked every day to support their students’ learning amidst numerous challenges,” said researcher Laurent Valosek. “This study demonstrates the benefits of meditation for strengthening teachers’ mental and physical health.”

SELECTED SOURCES “New study shows transcendental meditation reduces teacher burnout and improves resilience,” Center for Wellness and Achievement in Education, 3/4/21 l “Transcendental meditation,” www.WebMD.com, 1/27/20

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Lion’s Mane Mushroom Mycelium Powder Support your memory and focus and add flexibility to any daily supplement regimen.* Find Your Mushroom™ at your local health food store and online at HostDefense.com

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zinc may thwart COVID-19

Zinc supplements may reduce mortality and recovery time in certain patients with COVID-19, according to a new study. Older adults who had low levels of the mineral in their blood had more severe symptoms and higher levels of inflammation compared to those whose levels were near normal.

Lead author Robert Guerri, MD, PhD, wrote that “zinc is an essential element for maintaining a variety of biological processes, and altering its levels causes increased susceptibility to infections and increased inflammatory response.”

Of the 249 patients in the study, about 20 percent of those with low zinc levels died, compared to about 5 percent of those with higher levels. All of the participants were hospitalized.

SOURCE “Administering zinc to covid-19 patients could help towards their recovery,” Hospital del Mar Medical Research Institute, 3/4/21

Vary your steps!

Walking is one of the most beneficial forms of exercise, and health experts recommend at least a half hour a day for most people. Adding variety to your walks can help keep you on track.

The editors of the Wellness Letter from the University of California, Berkeley, offer these suggestions: n Walk up and down hills if your area has hilly terrain. n Speed up for a minute every five minutes or so, or walk one brisk mile for every two slower ones. n Try short periods of backward walking on a smooth surface away from trees, traffic, and other walkers.

SOURCE “Walk this way . . .,” Wellness Letter, University of California, Berkeley, 7/20

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healthspan

easing the pressure herbs for hypertension

Hibiscus (Hibiscus sabdariffa)

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Nearly half of American adults have hypertension (high blood pressure), which contributes to nearly half a million deaths each year. That number doesn’t include the increased morbidity and mortality rates during the COVID-19 pandemic.

Chronic and acute hypertension should never be ignored and can increase your risk of heart attack, stroke, and kidney damage. Age, genetics, poor diet, and lifestyle are common contributors, and the best defense includes a plant-rich diet, ample veggies, polyphenol-rich berries, omega-3-rich fish, reduced sodium (especially from processed and restaurant fare), not smoking, and regular cardio exercise. In addition, consider these herbs.

Hawthorn (Crataegus spp.)

Hawthorn’s polyphenol-rich berry, leaf, and flower provide tonic effects for the entire cardiovascular system, including subtle blood pressure benefits that build gradually over months of regular use. The berries have a long history of use for individuals with heart failure.

In an Iranian study, 20 drops of hawthorn leaf and

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Hawthorn (Crataegus spp.)

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flower extract three times daily showed significant reduction of mild hypertension versus placebo after three months, which continued to improve at month four, particularly for systolic pressure. At the end of the trial, the hawthorn group averaged 133/84 versus a start of 146/92.

A trial of people taking diabetes medication also noted improved blood pressure after 16 weeks, and a review of hawthorn for various heart conditions noted overall benefits with no side effects. Shorter trials did not show as much benefit.

Consider a concentrated hawthorn-extract pill or solid extract. Though some studies note no herb-drug interactions, hawthorn may synergize blood pressure medications and digoxin.

Hibiscus (Hibiscus sabdariffa) The hibiscus flower calyx may be best known for making a fruity, pleasantly sour, vibrant red “zinger” tea, but several studies suggest it works as well as various hypotensive medications—diuretics, captopril, and lisinopril—when consumed in large quantities daily, reducing systolic pressure, with better effects on the kidneys. The dose was 20 grams ground dried flower calyx steeped in 1 liter of hot water for 30 minutes. Other studies used 10 grams daily, and 3 cups daily.

Motherwort (Leonorus cardiaca) Motherwort’s aerial parts are traditionally used to ease anxiety and heart palpitations without over-sedation and may reduce hypertension, particularly when it’s stress induced. It’s a favorite relaxant in my practice, and a handful of small studies support its heart and stress benefits.

Many other herbs and supplements also show promise or have traditionally been used, including garlic, herbal diuretics (including dandelion root and leaf, parsley leaf or seed, and celery ribs or seed), and nettle leaf, minerals (potassium, calcium, and magnesium), CoQ10, omega-3 fish oil, green tea, linden flower, and rooibos.

If you’re already taking blood pressure medication, work with a qualified practitioner and monitor carefully, consulting with your doctor to reduce medications if and as needed. Most supplement benefits are subtle and may or may not be able to replace life-saving hypertension medications; they work best alongside diet and lifestyle approaches.

Maria Noël Groves, RH (AHG), best-selling author of Body into Balance: An Herbal Guide to Holistic Self Care and Grow Your Own Herbal Remedies, is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. Learn about herbs, the books, distance consults, online classes, and more at www.WintergreenBotanicals.com.

SELECTED SOURCES “Antihypertensive effect of Iranian Crataegus curvisepala . . .” by S. Asgary et al., Drugs Under Experimental and Clinical Research, 2004 l “Effect of Hibiscus sabdariffa on blood pressure and electrolyte profile of mild to moderate hypertensive Nigerians . . .” by D.C. Nwachukwu et al., Nigerian Journal of Clinical Practice, 11-12/15 l “Effect of Leonurus cardiaca oil extract in patients with arterial hypertension accompanied by anxiety and sleep disorders” by A.N. Shikov et al., Phytotherapy Research, 4/11 l “Effects of aqueous extract of Hibiscus sabdariffa on the renin-angiotensin-aldosterone system of Nigerians with mild to moderate essential hypertension . . .” by D.C. Nwachukwu et al., Indian Journal of Pharmacology, 9-10/15 l “Effects of melatonin and motherwort tincture on the emotional state and visual functions in anxious subjects” by K.B. Ovanesov et al., Eksperimental’naia i klinicheskaia farmakologiia, 2006 l “Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults” by D.L. McKay et al., Journal of Nutrition, 2/10 l “Hypotensive effects of hawthorn for patients with diabetes taking prescription drugs . . .” by A.F. Walker et al., British Journal of General Practice, 2006

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By Maria Noël Groves, RH (AHG)

bone health by the decade stay strong as you age

Most of us don’t think about bone health until we hit 50+, but the choices we make every day have a tremendous influence on the ability of our bones to hold us up.

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More than half of Americans age 50 or older have osteoporosis or low bone mass (osteopenia). In osteoporosis, the bone gradually demineralizes until it becomes porous, lace-like, and brittle, and breaks easily. Osteoporosis affects five times more women than men, triggered by the rapid fluctuation and drop of estrogen in menopause and compounded by the fact that most women typically have less dense bones than men to begin with. That said, one third of hip fractures occur in men, who usually suffer worse outcomes and greater mortality than women.

Bone-building basics The core formula for bone density starts with this trifecta: calcium intake + vitamin D + weight-bearing exercise. It takes all three together to ensure strong bones. Skimp on one, and you won’t get the impact.

Weight-bearing exercise tells your body to build bone for the perceived future need, using calcium and other nutrients from the diet, which it can’t use without enough vitamin D. Magnesium, boron, vitamin K, and silica all help to build strong bones. You need a healthy digestive system to absorb those nutrients. Start with a nutrient-rich diet, and not just from dairy (which gets mixed reviews) but also from leafy greens (spinach, kale, chard); cruciferous vegetables (broccoli, cabbage, Brussels sprouts); beans; and bone boosters like sardines, canned salmon, bone broth, and bones-in simmered dishes. Supplements help fill in the gaps.

The enemies Estrogen protects bones, but when it begins to wane in perimenopause, the balance shifts quickly. In addition, two overarching conditions encourage the body to break down bone or impair its ability to build it: inflammation and acidity. That’s partly because your body uses calcium ions (which often get pulled from bones) to buffer acidity in the body to keep your pH stable.

Increased risk of osteoporosis is linked to smoking, inactivity, stress, inadequate sleep, diabetes, and more. Too much caffeine, salt, red meat, soda, and sugar also wear away at bones.

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Strong bones for life ● In your 20s: You build bone primarily during youth, so enjoy a healthy, plant-focused diet and regular activity. Consider digestive bitters and bitter salad greens that encourage healthy digestion. Avoid soda, smoking, excessive drinking, salt, and extreme dieting. Excessive red meat (sorry, Paleo peeps) is one of the worst foods for bone density. Strict vegan diets can miss important nutrients, but if carefully followed and supplemented, legume-rich vegetarian and vegan diets tend to benefit bones. ● In your 30s: Consider adding a calcium and vitamin D supplement. Aim for 1,000 milligrams (mg) of calcium and a minimum 600 mg vitamin D daily. Calcium carbonate is cheap and dense (which means fewer pills), but calcium citrate, hydroxyapatite, or calcium chelated to amino acids are all better

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absorbed. Whatever form of calcium you choose, divide it up morning and night and take it with food for optimal absorption.

Protect your bones during pregnancy. Your developing baby pulls from your calcium stores (your bones) if you’re not consuming enough. Eat healthfully and take a prenatal multivitamin plus a calcium supplement, ensuring optimal calcium intake. Carve out time for stress management, adequate sleep, exercise, and nutritious food.

Watch caffeine and alcohol consumption, and find better ways to energize and relax. ● In your 40s: Scrutinize medications that accelerate bone loss, such as antacids and proton-pump inhibitors as well as glucocorticoids and steroids. Work with your doctor and naturopathic doctor or herbalist to seek natural alternatives whenever possible.

In perimenopause, consider hormone-balancing, boneprotecting herbs like black cohosh or red clover. Talk to your natural practitioner first if you have a risk of estrogendependent cancers.

Boost your daily intake of beans and legumes, which contain plant estrogens that may help prevent bone loss.

Get out hiking, running, or walking regularly, and do regular strength-training exercises.

Add strong-brewed nutritive herbal teas like nettle leaf, red clover blossom, oat straw, and horsetail as well as bone broth to your routine.

Address chronic inflammatory diseases, including prediabetes, thyroid conditions, and chronic pain. ● In your 50s and beyond: Start regular bone density DEXA screenings with your primary care practitioner at age 65, but talk to your doctor when you turn 50 to see if you have risk factors that warrant earlier testing.

Boost your calcium intake to 1,200 mg daily with 800 mg or more vitamin D, and consider a formula with additional nutrients like boron, vitamin K, magnesium, and silica. Yes, you’ll have to take several pills to get this in! Those herbal teas and bone broths help too.

Keep up the strength-training and weight-bearing routines.

Don’t stop moving. Mind your mobility with gentle, regular exercises like walking and yoga. Seek professional guidance and physical therapy if pain impinges on your ability to move comfortably.

Support your balance and reduce falls with yoga, t’ai chi, and sensible footwear.

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SELECTED SOURCES Botanical Medicine for Women’s Health by Aviva Room ($73.95, Churchill Livingstone, 2017) l “The effects of phytoestrogen isoflavones on bone density in women…” by C. Atkinson et al., American Journal of Clinical Nutrition, 2/04 l The Encyclopedia of Natural Medicine, 3d ed., by Michael Murray and Joseph Pizzorno ($32.50, Atria, 2012) l “Factors related to osteoporosis of postmenopausal women…”

by O. Malairungsakul and P. Wiwatanadate, Archives of Osteoporosis, 2013 l “Facts and statistics” International Osteoporosis Foundation, www.iofbonehealth.org l “Osteoporosis,” National Center for Health Statistics, www.CDC.gov/nchs, 8/17/16 l “Preliminary results demonstrating the impact of Mediterranean diet on bone health” by M.C. Savanelli et al., Journal of Translational Medicine, 4/24/17

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supplement spotlight

digital eyes

caring for your eyes in the “year of screen fatigue” Between working from home, Netflix, and doom scrolling, the amount of time the average person spends viewing a screen has skyrocketed. In fact, digital interaction is up 60 percent since the COVID-19 pandemic began. All this screen time doesn’t come without vision consequences for some people.

A condition descriptively called dry eyes serves as a growing concern, especially over the past year with stay-at-home orders and the ongoing pandemic changing how people live and interact with the world.

Burning, stinging . . .

“Many of my patients–some as young as seventeen years old–experience meibomian gland dysfunction (MGD),” says optometrist Clara Kuei-Yu Chang, OD, of Irvine, CA. MGD, which is the most common cause of dry eyes, develops due to blockage of oil glands in the eyelids. The main symptoms include burning and stinging sensations, tired eyes, watery eyes, contact lens intolerance, and sensitivity to light or air.

What’s to be done for this common cause of dry eyes? Dr. Chang offers a simple 3-part plan: q Start by making a conscious effort to blink more. The oil in the tiny meibomian glands makes its way to protect the eye’s surface as you blink. Screen time slows the natural blinking rate, so you should counter that with more intentional blinking. r Take occasional breaks from endless device use by interacting with the three-dimensional world. s Consider your omega 3s. “Increasing your intake of highquality omega-3 fatty acids in your diet has been a key factor in preventing and relieving symptoms of MGD,” Dr. Chang says. “These healthy fats serve an anti-inflammatory role in the body and keep the oils in your glands less viscous to maintain optimal function of your tear film.”

Omega-3 fish oil supplements offer your body health perks from head to toe, but not all dietary supplements are created equal. “Most consumers only read the total amount of fish oil (in milligrams) on the bottle label, but that’s not actually the best way of determining the quality of the fish oil supplement,” Dr. Chang cautions. Instead, check the label for the amount of EPA and DHA in the fish oil–these are the active ingredients that reduce inflammation in the body.

“The higher the EPA and DHA amounts in your omega-3 supplement, the better,” Dr. Chang adds.

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A sight for sore eyes There are more eyes focused on digital devices than ever before. You’d be wise to protect yours from fatigue, blurry vision, dry eyes, and headaches that can result from all this screen time. Optometrist Selina R. McGee, OD, offers expert tips for pooped-out peepers. n Practice the 20/20/20 rule. Look at something 20 feet away for a period of 20 seconds for every 20 minutes you spend on a screen. n Ensure proper blinking. When we look at a screen, the normal blink rate of 20 blinks a minute can fall to as low as 7 blinks. Because the eyelid acts like a windshield wiper on the front surface of the eye, this lack of blinking results in eye dryness and discomfort, and can lead to more serious conditions like dry eye disease. Eye drops can provide relief for overtaxed eyes. Dr. McGee recommends using a lubricated eye drop developed specifically for screen time. n Ensure your workspace is optimized. Set your screen an arm’s length away and ensure it is at eye level.

Do not have fans circulating and blowing air on your face/eyes as this can further dry out the front surface of the eye. n Stay hydrated! Drinking water really does help with eye dryness. One study showed that around 75 percent of Americans are chronically dehydrated. Try to drink your weight in ounces every day.

Victoria Dolby Toews, MPH, a health journalist for more than two decades, is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

SELECTED SOURCES Personal communication: Selina R. McGee, Clara Kuei-Yu Chang, 2021 l “Staying put: Consumers forced indoors during crisis spend more time on media,” www.Nielson.com

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See better with tea?

A cup of hot tea may help protect your vision. A recent study found significantly lower rates of glaucoma among daily tea drinkers.

Glaucoma causes a buildup of fluid in the eye, causing pressure that damages the optic nerve. It is a leading cause of blindness.

“Interestingly, it was only hot, caffeinated tea that

was associated with a lower glaucoma risk,” said UCLA researcher Anne Coleman, MD, PhD. Decaffeinated hot tea, regular or decaf coffee, and iced tea did not have the same effect.

SELECTED SOURCES “Could a hot cup of tea preserve your vision?” https://MedlinePlus.gov, 12/15/17 l “Drinking hot tea every day linked to lower glaucoma risk,” BMJ, 12/14/17

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herbal healing

heavy hitter turmeric battles inflammation

Turmeric packs a heavy punch, getting to the root of many health problems: inflammation.

Curcumin—the herb’s active ingredient—offers antioxidant protection and reduces inflammation throughout the body.

“Turmeric is far and away my go-to supplement of choice for energized living,” explained Amy McKelvey, founder of Her Vital Way, which is why she suggests that this herbal extract should earn a place in your personal apothecary.

Keep in mind that even during a pandemic, chronic diseases continue to be a concern. “The stress of life, environmental factors, habitual diet and exercise patterns, and genetics—all of these contribute to inflammation, and inflammation is at the heart of all chronic disease,” said McKelvey, who suggests that just about everyone should take a high-quality turmeric extract daily.

Better absorption

If you’re ready to add curcumin to your daily routine, it helps to have a road map to navigate the large number of choices to find the right supplement for you. n Up your absorption. While curcumin offers great health potential, that won’t help you if your body can’t absorb it. This herbal extract has poor bioavailability continued on page 25 May 2021

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because the body doesn’t absorb it well.

However, there are several ways to improve curcumin’s bioavailability: The main one is by taking a curcumin supplement that includes the ingredient piperine. Research shows that piperine, which is extracted from black pepper, boosts the bioavailability of curcumin by 2,000 percent. n Add a buddy herb. Combining turmeric with ginger offers another way to get better results, according to McKelvey. She finds this antiinflammatory combo works “synergistically in powerful ways.” n Pair it with the right meal. One of the easiest ways to ensure you get the most out of any curcumin supplement is to take it with a meal that contains healthy fats, as curcumin is a fatsoluble compound. n Check the label. Review product labels to select a high-quality choice. This means “a turmeric extract that contains 95 percent curcumin content, verified through a third party with mass spectrometer testing to contain only natural curcumin,” McKelvey said.

—Victoria Dolby Toews, MPH SELECTED SOURCES “Curcumin: A review of its effects on human health” by S.J. Hewlings and D.S. Kalman, Foods, 10/22/17 l Personal communication: Amy McKelvey

Curcumin may ease muscle soreness Taking a curcumin supplement appeared to reduce muscle soreness after a vigorous workout. Men in the study took 2.5 grams of curcumin twice a day for two days before and for three days after the physical test.

The exercises included single-leg squats, gluteal stretches, and squat jumps. The men who received the supplement had moderate to large reductions in delayed onset muscle soreness 24 and 48 hours after the test compared to men who took a placebo. They also saw a small increase in jumping performance and a possible reduction in systemic inflammation.

SOURCE “Curcumin supplementation likely attenuates delayed onset muscle soreness (DOMS)” by L.M. Nicol et al., European Journal of Applied Physiology, 8/15

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new frontiers

CBD studied for anxiety relief

New research supports the use of CBD in the treatment of depression and anxiety. The authors of a 2021 study wrote that “given its safety profile, CBD is considered a promising new agent in the treatment of anxiety and mood disorders.”

Another new study focused specifically on the effects of CBD on anxiety and depression in subjects with Type 1 diabetes. The authors determined that two weeks of CBD supplementation “improved all parameters evaluated in these diabetic animals.” They noted the therapeutic potential of the extract.

A 2020 review of eight previous studies concerning CBD and anxiety or depression concluded that “CBD has a promising role as alternative therapy in the management of anxiety disorders.” The authors called for additional studies with standardized approaches to dosing and clinical outcomes.

SELECTED SOURCES “Cannabidiol as a potential treatment for anxiety and mood disorders . . .”

by P.A. Melas et al., International Journal of Molecular Sciences, 2/21 l “Cannabidiol induces antidepressant and anxiolytic-like effects in experimental type-1 diabetic animals . . .” by Y.C. Chaves et al., Metabolic Brain Disease, 4/21 l “Use of cannabidiol in anxiety and anxietyrelated disorders” by J.W. Skelly et al., Journal of the American Pharmacists Association, 1-2/20

Cannabidiol (CBD) supplements are obtainable in much of the US. A nonpsychoactive compound derived from the cannabis plant, CBD is being studied for its effects on many health conditions. Each state has laws regarding CBD with varying degrees of restriction. Learn about CBD’s status in your state at www.CBDCentral.com.

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healthy glow

nature’s bug repellents consider these herbal oils

DEET has been the go-to insect repellent ingredient for more than half a century. It’s effective against ticks and mosquitoes, but it comes with a price: It’s been identified as a potential neurotoxin and can cause skin rashes, eye irritation, headaches, and, in rare cases, seizures.

DEET is especially problematic for kids, who can easily get the repellent on their hands and into their mouths.

Ingestion can cause stomach upset.

Safer protection Although repellents made with herbs and essential oils tend to work for shorter periods of time, they’re safer than DEET and can be effective for staving off insects.

Citronella, cedar, lemongrass, lemon-eucalyptus, and rosemary oils work well, with higher concentrations offering better protection.

Natural insect repellents are widely available. You can also make your own by adding a few drops of essential oil to a vegetable oil. (Test it on a small area of skin first; dilutions of 20 to 50 percent are more effective for keeping away insects but can irritate the skin.)

Try these essential oils for DEET-free bug protection. n Tea tree is a natural insect repellent. And it can help reduce itching if a bite occurs.

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n Citronella keeps ticks, houseflies, and mosquitoes at bay. It’s often found in repellent candles for outdoor use. n Lemon-eucalyptus

and rose geranium are effective against mosquitoes. They also deter sandflies, ticks, and midges. n Pennyroyal fends off many biting insects, including chiggers, fleas, flies, gnats, mosquitoes, and ticks. n Patchouli and neem will help keep mosquitoes away. n Basil and thyme are among many other herbal oils that appear to work well. n Lavender at a 30 percent dilution can repel ticks.

—Cameron Hendrix SELECTED SOURCES Aromatherapy by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2009) l “DEET,” National Pesticide Information Center, Oregon State University, www.npic.orst.edu l Naturally Bug-Free: 75 Nontoxic Recipes for Repelling Mosquitoes, Ticks, Fleas, Ants, Moths & Other Pesky Insects by Stephanie L. Tourles ($10.95, Storey Publishing, 2016) l “Popular insect repellent DEET is neurotoxic,” www.ScienceDaily.com, 8/6/09 l “Researchers compare ‘natural’ mosquito repellents to DEET,” Entomological Society of America, 10/28/15

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Outsmart the insects Consider these tips for reducing your exposure to biting insects: • Wear long sleeves and long pants to cover skin.

• Wear light colors, which tend not to attract bugs.

• Keep in mind that dusk and dawn are the prime hours for insect activity.

SOURCE “Pests to avoid and repellents to use from Loyola specialists,” www.Newswise.com, 6/26/14

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e ve r y d a y r e m e d i e s

snoring What is it? A hoarse, rattling noise emitted

while sleeping.

What causes it? Tissues in the throat vibrate. Mouth and throat anatomy, alcohol consumption, family history of snoring, obesity, and nasal congestion are contributing factors.

Herbs: Fenugreek and goldenseal; effective essential oils including eucalyptus, peppermint, and spearmint.

Food: Broccoli, fish, honey, onions, soy milk, tea, red bell peppers, turmeric; avoid dairy products and large meals near bedtime.

Supplements: Bromelain, calcium, magnesium, melatonin, vitamins C and D3.

Lifestyle: Lose weight, quit smoking, avoid drinking alcohol or using sedatives before sleeping, sleep on your side rather than on your back, work to control allergies and nasal congestion, raise the head of your bed, get adequate sleep. (Adults need at least seven hours of sleep per night).

SELECTED SOURCES “How to stop snoring with your diet: 6 foods to help you snore no more” by Lizette Borreli, www.MedicalDaily.com, 5/25/15 l “Snoring,” www.MayoClinic.org, 12/22/17 l “Stop snoring for good” by Kyra Oliver, https://DrAxe.com, 9/28/17 l “Vitamins and supplements as sleep aids” by Craig Schwimmer, https://SnoringCenter.com, 8/11/14

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