Summer is finally here, and chances are your skin is going to be on display — no more hiding under bulky sweaters.

Here are some tips to keep your skin looking its best for the beach, the barbeque, and beyond!

How to Keep Skin Hydrated

• Be Careful Cleaning

  It may seem counter-intuitive, but water can rob skin of moisture. Even frequent dips in the pool can cause dryness.

  • Limit Baths and Showers

    This is especially true of very hot water or long showers and baths. It’s best to limit daily shower and bath times to 5 or 10 minutes and use warm — not hot— water.

  • Choose Soap Wisely

    Choose soaps and body washes carefully, as some ingredients can make dry skin worse. Look for gentle, fragrance-free formulas, and avoid products that contain alcohol.

  • Consider an Oat Bath

    One tried-and-true remedy to consider is oats, which contain chemicals called avenanthramides that ease inflammation and redness.

    A great way to maximize oats’ itch-relieving properties is to grind or blend old-fashioned oats and then add to running water as the tub fills. A 15-minute soak should provide relief.

    Commercially prepared oat bath products are also available.

• Moisturize and Repeat

  Slathering moisturizer on dry skin may be an obvious solution, but most of us don’t moisturize enough for the products we use to be effective—once a day isn’t enough.

  Experts suggest up to six applications a day for true protection, which means keeping moisturizer handy or investing in duplicates to stash around the house, office, and anywhere else you might need them.

  Always apply moisturizer immediately after washing.

  Choosing a Moisturizer

  Not just any moisturizer will do, and there are two vocabulary words to learn in order to choose the right product for your needs: emollient and humectant.

  • Emollients

    As cells age, crevices form between them. Emollients help these cells hold together better, and give skin a “slippery” feeling. Jojoba oil is an example of an emollient that is commonly found in moisturizers.

  • Humectants

    Humectants pull moisture from the air onto the surface of your skin, increasing hydration. Hyaluronic acid is one of nature’s best humectants, so look for it in the ingredients list.

  • Thick Soothers

    If your skin is very dry or damaged, look for thicker ingredients such as cocoa or shea butter and beeswax.

• Nourish From the Inside Out

  • Fluid Intake

    Dehydration can be an issue in the summer, so it’s important to be mindful of fluid intake.

    Aim to drink eight cups of water each day to keep your skin looking and feeling its best. It also helps the body clear toxins.

  • Essential Fatty Acids

    Essential fatty acids — commonly found in fish, nuts, and seeds — can help ensure skin stays soft and smooth by protecting it from environmental damage.

    Research suggests that regular supplementation with flaxseed or borage oil can boost skin moisture and soothe rough, scaly patches.

The omega oils are a great dietary or supplemental choice for many reasons, for many people. It's especially true for people who want to keep their skin youthful looking.

But did you know that they also may alleviate some chronic or occasional skin conditions?

How Do Fatty Acids Help Your Skin?

Just how essential to skin health are the so-called essential fatty acids?

Initial Studies on Omega Oils

Nearly 100 years ago, researchers put rats on a no-fat diet. Among other health problems, the rats developed skin abnormalities and transepidermal water loss.

Reintroducing saturated fats did not reverse the skin damage, but when the rats were fed polyunsaturated fatty acids—omega 3s and 6s—the skin issues completely cleared up.

How Omegas Can Help Your Skin

We know now that both 3s and 6s are critical to keeping your skin healthy and looking its best.

• Omega-3 fatty acids contribute to immune function.
• Omega-6 fatty acids contribute to the skin’s structural integrity and to its barrier function.

For Inflammation

Both omegas 3 and 6 can also control inflammatory skin responses.

Most Americans do not get enough gamma linolenic acid (GLA), a powerful anti-inflammatory from the omega-6 family.

Omegas as a Remedy for Skin Flare-ups

If you or a family member deals with a skin condition, consider omegas, especially omega 3s.

In addition to playing a role in the overall health of your skin, they can improve a variety of skin disorders.

Consider the research:

• Acne

  Researchers divided 45 people with mild to moderate acne into three groups:

  • an omega 3 group who received 2,000 milligrams (mg) of eicosapentaenoic acid and DHA
  • a borage oil (omega 6) group who received 400 mg of borage oil
  • a control group

  After 10 weeks of supplementation, they found a significant reduction in lesions in both omega groups.

• Eczema (Atopic Dermatitis)

  A 2014 meta-analysis of research on atopic dermatitis (known as eczema) suggested that evening primrose oil (an omega 6) and the omega-3 fatty acid docosahexaenoic acid (DHA) may help some sufferers.

  Later, a 2015 German study found omega 3s may help prevent atopic dermatitis, also known as eczema.

• Psoriasis

  Scientists reviewed studies of different dietary supplements used by psoriasis patients, including vitamin D, vitamin B12, selenium, and the omega-3 fatty acids found in fish oils.

  They found that the fish oils provided the most benefits.

• Rosacea

  In a 2016 randomized, controlled study of people with dry-eye symptoms stemming from rosacea, people were given either omega-3 fatty acids or a placebo twice a day for six months.

  The researchers found the symptoms of those who received the omega 3s significantly improved.

Sources of Omega 3s and Omega 6s

The essential fatty acids can’t be made in the body, so we need to get them through food or supplements.

You can get omegas through the food you eat, as dietary supplements, and even as topical supplements that you apply directly to your skin.

• Omega 3s

  The standard American diet is typically too low in omega 3s.

  Omegas can be found in many foods, but great sources include:

  • dark greens
  • walnuts
  • canola oil
  • flaxseed
  • fatty fish
    • salmon
    • tuna

• Omega 6s

  Most Americans actually consume too much omega-6 fatty acid!

  That's due to its presence in commercially processed vegetable oils and grains.

  Omega 6s can be found in a variety of sources:

  • some high-protein foods, like:
    • meat
    • eggs
    • tofu
  • certain oils, including:
    • safflower oil
    • evening primrose oil
    • borage oil

• Gamma Linolenic Acid (GLA)

  Good sources of GLA include:

  • borage oil
  • evening primrose oil
  • black currant seed oil

First off, it needs to be said: the best way to deal with sunburn, is to avoid it in the first place.

Use a broad-spectrum sunscreen, and one that's safe your family and the environment.

But no matter how careful you are in the sun, it's easy to slip up. Here’s what you can do, just in case.

Treating a Sunburn Naturally

• Homeopathic Relief

  First, take stock of your sunburn. Then pick the right homeopathic remedy for you.

  • Apis mellifica

    Apis mellifica is the remedy of choice if skin is swollen and stings, but feels better when cold is applied.

  • Belladonna

    Take Belladonna every two hours if your head and face are hot, red, and throbbing (and you crave lemonade).

    Belladonna and Heat Stroke

    Prolonged exposure to sun or high temps can sometimes result in heat stroke, which is a serious matter and should be treated immediately.

    Here again, homeopathic Belladonna taken every 15 minutes is the remedy of choice, but seek treatment as soon as possible.

  • Urtica urens

    A dose of Urtica urens is called for if symptoms include itchy, stinging pain that feels worse after sleep or when water is applied. For general relief externally, you can also dilute four drops of Urtica urens in five ounces of water and swab it on.

• Topical Relief

  • Aloe Vera

    The chief agent of relief is topical aloe vera. Herbalist Rosemary Gladstar writes, “Aloe is truly a remarkable healing agent for burns,” noting, “it contains rich concentrations of anthraquinones, which promote rapid healing and tissue repair.”

    According to Gladstar, the gel’s natural sunscreen also blocks up to 30 percent of UV rays. Use one of many natural products containing aloe, or keep a plant handy and split open one of its thick, oozy leaves to apply gel.

    For an extra healing boost, add a few drops of lavender, chamomile, or calendula essential oil to aloe gel, and refrigerate the goop to enhance its cooling effects.

  • Green Tea Compress

    Green tea can benefit a burn internally and externally. Polyphenols and tannic acid in this powerful antioxidant soothe and heal sunburn, reducing redness and inflammation, while counteracting the effects of UV and protecting skin cells.

    Make a compress by steeping green sencha tea leaves for 20 minutes. Strain and retain the liquid, then soak a clean cloth in the cooled tea and apply it to your burn. Then sip a cup for continuing benefits.

• Supplements for Sun Damage

  • Pine Bark Extract

    There’s some evidence that taking natural extracts from the French maritime pine tree may help protect skin from sun damage and reduce the damage after its done. Oral use of a pine bark extract reduced signs of sun damage and reduced the pigmentation of age spots.

Natural Sunscreens

We have a great article on choosing a sunscreen that's safe for your family and the environment, but here are some quick tips:

• Choose a Mineral Base

  For preemptive skin protection, natural sunscreens use a natural mineral base like zinc oxide, which provides UVA protection by deflecting the sun’s rays.

• Look for Skin Soothers

  They may also include ingredients such as beeswax, plant butters, aloe vera, chamomile, and calendula to soothe and protect adults and children.

• There's Safety in Numbers

  When you’re making your selection, look for “Broad Spectrum” and “SPF 15” or higher, which indicate over-the-counter sunscreens that pass the US Food and Drug Adminsitration’s standard for protecting against both ultraviolet B radiation (UVB) and ultraviolet A radiation (UVA).

  Both types of radiation can lead to sunburn, skin cancer, and skin aging.

Hardly anyone admits it, but bladder problems affect many people. More than 60 percent of adult women in the US experience some urinary incontinence.

Women are more often affected by incontinence (exacerbated by vaginal births, reduced estrogen, menopause, weight gain, and age) than are men.

But men are not off the hook: Benign prostatic hyperplasia (BPH), prostate surgery, poor core engagement during activity (like running or lifting), as well as general inactivity also increase risk.

Natural options are often able to reverse or reduce incontinence symptoms. This can improve quality of life and the ability to continue desired activities without fear of leakage and frequent bathroom trips and helps elders maintain independence.

Pelvic Floor Physical Therapy (PT)

This therapy is often beneficial for most people with pelvic floor and urinary problems. An experienced therapist can assess and provide customized guidance, with improvements often seen within just a few visits.

Therapies may include bladder retraining, toning or relaxing exercises, and lifestyle guidance.

Stress incontinence, prolapse, overactive bladder, excess tension, or laxity may benefit from different approaches. In some situations, surgery may be necessary. However, “We see many people preoperatively who do so well with physical therapy that they decide not to do surgery,” says pelvic floor physical therapist Susan Ramsey, PT, who practices in Scarborough, ME.

A pelvic floor physical therapist also helps ensure that exercises like Kegels are done properly.

Ramsey recommends a pelvic floor therapist with at least five years of experience and advanced training through the American Physical Therapy Association, Herman and Wallace Pelvic Rehabilitation Institute, or Pelvic Global Academy, noting that out-of-pocket PT therapists may have greater flexibility to support clients with longer, customized appointments yet fewer overall visits.

Holistic Help

Natural remedies often approach urinary leakage and pelvic floor health via a few potential angles such as hormone support, nervous system tonics, gentle astringent and toning herbs, and nutrients for pelvic tissue tone.

Many of the natural options that treat BPH also help bladder symptoms in various ages and genders.

• Pumpkin Seed Oil

  Pumpkin seed oil often produces improvements within a few days or weeks, with enhanced benefits over time.

  The oil may have specific effects for overactive bladder, nighttime urination, and tone, as well as 5-alpha reductase inhibition. Although 5-alpha reductase inhibition is best known for balancing androgen conversion in BPH, it also supports estrogen levels and excessive androgens in menopause and polycystic ovarian syndrome.

  Studies confirm the oil’s ability to reduce symptoms of overactive bladder, frequent and nighttime urination, as well as reduced bladder tone, BPH, and lower urinary tract symptoms.

  Many studies on BPH find pumpkin seed oil almost as effective as drug therapies, with minimal side effects. Research in menopause is limited but promising.

  One high-dose study (10 grams oil/day) in a mixed gender group of 45 people with overactive bladder found pumpkin seed significantly reduced the symptom score at 6 and 12 weeks, with total symptoms reduced to nearly 40 percent, and urgency score reduced by 93 percent.

  Of the few studies conducted on women, one that combined pumpkin seed oil with hops (estrogenic) and aromatic sumac bark (astringent) noted significant improvements in overactive bladder and incontinence. Many peri- and post-menopausal clients notice improvements with pumpkin seed oil pills.

  I also like combining pumpkin seed oil with 800 to 1,500 milligrams (mg) shatavari root pills long term in people who are also experiencing menopause-related symptoms like dryness, hot flashes, stress, anxiety, and insomnia.

  A typical daily dose is 500 to 1,000 mg of pumpkin seed oil.

• Nettle Root / Saw Palmetto

  Nettle Root and/or Saw Palmetto also inhibit 5-alpha-reductase while improving bladder and pelvic floor health and urinary frequency.

  Nettle root, an easy-to-grow weed, is less common commercially but far more sustainable than saw palmetto berries (which have limited wild range in the southeast and are increasingly threatened by overharvesting, climate change, rural development, and adulteration).

  In one study, nettle root reduced urinary symptoms associated with BPH by 78 percent at three months and 91 percent at six months. Typical doses of the root extract are 600 mg twice daily or 300 mg three times daily long term.

  Many studies note that the best results occur with long-term use, with full benefits presenting between six and 12 months of use, maintained with continued use with a high degree of safety.

• Mullein Root

  Mullein root has a reputation in the herbal community for pelvic floor and bladder tone.

  This is a different part of the mullein plant: the leaf is popular for lung health. It is often combined with horsetail (a silica-rich connective tissue support and diuretic herb) and other herbs.

  It’s rare to find mullein root commercially except via a few herb farms. According to herbalist Christa Sinadinos, founder and director of The Northwest School for Botanical Studies in Fieldbrook, CA, the roots of Verbascum thapsus and olympicum can be cultivated or wildcrafted and used to make tea or tincture.

  Be sure to rule out the toxic plant foxglove, which looks similar to mullein before they bloom.

• Marshmallow / Corn Silk

  Marshmallow root or leaf and cornsilk are soothing, gently mucilaginous diuretics popular in tea blends for urinary irritation and sensitive bladder. They can be taken short term when needed or longer term for chronic states.

  Consider adding silica-rich nutritive herbs like oat straw or horsetail and gentle nervous system relaxants like holy basil or rose petals to the tea, suggests Ramsey, who is also a clinical herbalist.

• Topical Estrogen Support

  One of the best recognized conventional therapies for menopause-related incontinence is doctor-prescribed topical estrogen cream.

  While few natural therapies have explored topical options for incontinence, a 2023 study on topical hops gel was as effective as estradiol for post-menopause sexual dysfunction.

Consult an Expert

Note: Frequent urination, incontinence, and/or uncomfortable urination can be caused by many situations that warrant different care, including:

• diabetes
• nerve problems
• overhydration
• electrolyte imbalance
• urinary tract infections

Always consider visiting a doctor for assessment first.

An herbalist or naturopathic doctor may be able to provide customized natural medicine for your situation.

Keeping Fleas Under Control

• Comb Regularly

  Whenever fleas are a problem, combing with a flea comb removes shedding hair along with these parasites and their eggs.

• Spray with Neem

  Try spraying your pet and his bedding with natural products containing neem (gentle to pets but toxic to parasites) to prevent infestation. In addition to fleas, neem can help keep your dog free from ticks, lice, mites, flies, and mosquitoes.

• ACV and Warm Water

  Another natural flea preventive is a homemade spray made of 50 percent apple cider vinegar and 50 percent warm water. For best results, use unfiltered, organic apple cider vinegar that has not been pasteurized.

  Fill a spray bottle with the solution and spray on your pet’s fur daily. Pay special attention to the base of the tail and behind the ears.

• Herbal Shampoos

  A gentle herbal shampoo that helps repel fleas will contain ingredients such as:

  • bergamot
  • citronella
  • eucalyptus
  • geranium
  • juniper
  • lavender
  • neem
  • pine cedar
  • rosemary

Repel Mosquitoes & More

Diluted essential oils of peppermint and lavender are great for repelling insects.

Usage

First, apply oils to a small area of your pet’s skin to watch for negative reactions. Eucalyptus, lavender, rosemary, rose geranium, or citronella essential oil can also be applied to a heavy-duty woven nylon collar or a bandana.

Use an eyedropper to put one drop of 100 percent pure essential oil on the collar each week. If your dog seems to tolerate the smell, you can try two drops per week.

Precautions

Common sense precautions include always diluting essential oils in a carrier oil (such as grape seed or jojoba) before using them topically.

Do not use these collars on cats, as most essential oils are toxic to them.

Pregnant women should also avoid using undiluted essential oils.

How to Treat a Honeybee Sting

1. Honeybees leaves their stingers behind. Gently flick the stinger away or remove it with tweezers.
2. Rinse the sting with cider vinegar or strongly brewed chamomile tea.
3. A drop of full-strength or diluted essential oil of chamomile or tea tree oil can be safely applied to a bite or sting on most adult dogs as long as you avoid the eye area.

Precautions

Do not use this disinfecting treatment on cats, very small dogs, or young puppies.

To be human, it seems, means to have headaches. If the $4 billion Americans spend on over-the-counter (OTC) pain pills is any indication, a lot of us fend off headaches fairly regularly.

It's important to figure out which kind of headache you are experiencing, and find the right relief.

No matter what kind of headaches you get, headache experts find that clean living can go a long way in heading off future headaches.

You’ve heard it before, but it doesn’t hurt to review it:

• get regular sleep
• exercise regularly
• eat healthy meals

Types of Headaches

Scientists classify headaches into three major categories:

• primary headaches
• secondary headaches
• cranial neuralgias

Headache sufferers may also classify them into three categories: nasty, nastier, and with a nod to Bruce Springsteen, “freight train running through the middle of my head.”

Primary headaches include migraines, tension headaches cluster headaches, as well as others.

• Tension Headaches

  The most common type, brought on by physical or emotional stress, are experienced by as many as 90 percent of adults.
  
  About 80 percent of headaches are tension headaches. These generally respond well to OTC pain medications such as acetaminophen or aspirin. Although a tension-type headache isn’t disabling—most people can keep doing what they need to during the day—it’s annoying.

  Triggers

  Stress is the biggest cause. The most obvious answer is perhaps the best one: relax.

  Try practicing yoga, meditation, or biofeedback-assisted relaxation.

  It also helps to be mindful of other potential triggers:

  • too little sleep
  • dehydration
  • caffeine overuse
  • skipping meals

  Remedies

  • Vitamin D

    It’s possible that your headaches aren’t from stress, but instead due to vitamin D deficiency. Research checking blood levels of vitamin D and noting headache frequency of each person found that being in the low vitamin D group showed strong crossover with also being in the high-frequency headache group.

    Vitamin D deficiencies rank as one of the more common vitamin deficiencies, especially in the fall and winter. This is because vitamin D can be made by the skin by the action of sunlight. It’s prudent to focus on dietary (and perhaps supplemental) sources of vitamin D, at least for the non-sunny parts of the year.

  • Topical Peppermint Oil

    A pleasant-smelling way to relieve tension headache pain comes in the form of topical peppermint (Mentha piperita) oil. When people with tension headaches apply peppermint oil or placebo, the peppermint group gets relief. The topical peppermint even relieves headache pain as well as aspirin and other OTC pain relievers

• Migraine Headaches

  Disabling pain that interferes with daily living is one of the things that define a migraine. Women are three times as likely as men to get migraines. OTC pain relievers help ease the pain, but many people with migraines end up needing prescription medication.

  Triggers

  Find Triggers by Keeping a Diary

  A headache diary with notes about your headaches and your diet can reveal patterns and connections with your migraines. What triggers a migraine varies quite a bit, but these are good starting points:

  • oversleeping
  • undersleeping
  • skipping meals
  • alcohol
  • emotional stress

  A headache diary will also reveal any connections to your menstrual cycle. So-called “menstrual migraines” strike each month around the time of a woman’s period due to falling estrogen levels.

  Common Food Triggers

  With most food triggers, you’ll know within a couple of hours if there is a connection, although chocolate and caffeine can take longer to trigger a headache.

  • red wine
  • draft beer
  • aged cheese
  • garlic
  • onion
  • chocolate
  • caffeine

  Remedies

  • Butterbur

    Butterbur (Petasites hybridus) is sometimes called purple butterbur or sweet coltsfoot.

    Some studies have shown it to be effective in reducing the frequency of migraine headaches by as much as 50 to 60 percent after taking a standardized butterbur extract.

    Because butterbur contains liver-toxic substances called pyrrolizidine alkaloids (PA), it should only be used in commercially prepared forms labeled PA-free.

  • Feverfew

    The herb feverfew (Tanacetum parthenium) has been shown to ease the frequency, severity, and duration of migraine attacks.

    Keep in mind that it’s not an instant cure. This anti-inflammatory herb works better if taken regularly to gradually reduce migraine days as opposed to taking it in the midst of a migraine.

    Take this herb daily for at least four to six weeks before expecting protection against migraines.

    Studies on Feverfew

    A German study found that migraine sufferers given a CO2-based extract of feverfew had significantly fewer migraine headaches after taking this extract three times a day for 16 weeks.

    Other research has shown that carbon dioxide extract of feverfew decreased the frequency of migraine attacks from 4.76 per month to 1.9 per month.

    Other research describes a three-month trial in which a combination of feverfew with magnesium and vitamin B2 provided a 50 percent decrease in migraine attacks.

  • Peppermint Oil

    Peppermint (Mentha piperita) essential oil has been shown to provide relief from migraines.

    This anti-inflammatory herb works better if taken regularly to gradually reduce migraine days as opposed to taking it in the midst of a migraine.

    One study showed a significant reduction in reducing or eliminating headache pain altogether when a peppermint solution was applied to the forehead, helping tense muscles to relax and release their painful grip.

    Mix essential oils with a vegetable-based carrier oil before applying them directly to the skin.

  • White Willow

    White willow (Salix alba) dates as far as back as 400 BC, when Hippocrates touted the pain-relieving effects of willow bark.

    This anti-inflammatory herb works better if taken regularly to gradually reduce migraine days as opposed to taking it in the midst of a migraine.

    Some 2,200 years later, Henri Leroux, a French pharmacist, managed to crystallize the extract (salicin) leading to the invention of salicylic acid, commonly known today as aspirin.

    Studies show that willow can be as effective as aspirin for relieving pain. For some people, it’s also less likely to produce gastrointestinal side effects such as upset stomach.

  • Magnesium

    In addition, research shows that many headache sufferers run low when it comes to the mineral magnesium.

    For women with menstrual migraines, taking magnesium supplements every day for a week or two prior to each month’s period can reduce the number of headaches.

  • B Vitamins

    B vitamins also deserve consideration when it comes to migraine prevention.

    Those who experience frequent migraines can reduce their occurrence and severity with daily supplementation of folic acid (5 milligrams) combined with vitamin B6 (80 milligrams).

  • Yoga

    An eight-week meditation and yoga program led to fewer and shorter migraines in a group of adults. The migraines also tended to be less severe, and participants felt a greater sense of control over their headaches.

    The adults attended eight weekly classes to learn mindfulness-based stress reduction. They also practiced on their own for 45 minutes at least five additional days per week.

    “Stress is a well-known trigger for headaches, and research supports the general benefits of mind/body interventions for migraines,” said Wake Forest University professor Rebecca Wells, MD.

• Other Types and Causes

  • Caffeine Withdrawal

    Caffeine addicts can get a headache about a day after their last dose. A cup of coffee will solve the problem.

  • Cluster Headaches

    Cluster headaches have most of the pain around one eye, have a rapid onset, and reoccur in clustered groups for days, weeks, or months until a remission period. Smoking is a risk factor for these headaches and they are more common in men.

  • Dehydration

    Dehydration can trigger a headache. Remedy by drinking water.

  • Eyestrain

    Too much computer work can trigger a headache. Resting your eyes several times an hour and possibly getting prescription glasses geared toward computer use can solve the problem.

  • Rebound Headaches

    Taking OTC painkillers too often can result in a “medication overuse” or rebound headache. Avoid this trouble by limiting analgesic use to no more than twice a week.

  • Sinus Headaches

    This headache develops as a result of a sinus infection. The pain is centered around the eyes and cheeks, and worsens when bending over. These headaches are rare; many supposed cases of sinus headache are migraines.

  • Thunderclap Headaches

    A sudden and severe headache, often described as the worst headache possible, could signal a life-threatening condition, such as a stroke or aneurysm; seek immediate medical attention.

Dental health is far more than just pearly whites—healthy gums hold those pearls in place. Periodontitis, or periodontal disease, causes loss of teeth and other health problems.

"About 300 diseases and conditions are linked in some way to oral health," Dr. Brittany Seymour, an associate professor of oral health policy at the Harvard School of Dental Medicine, told the Harvard Women's Health Watch newsletter.

Bacteria and inflammation can travel from the mouth, enter the bloodstream, and reach distant areas in the body.

It all starts with gingivitis.

The Onset of Gingivitis

This early stage of gum disease makes gums puffy and red, and may cause bleeding, bad breath, and loose teeth.

Many people think of it as an adult problem, but gingivitis is common in children, who may not brush thoroughly, and teens, whose busy lifestyles interfere with regular brushing.

Early and Regular Treatment

Gingivitis is easily treated with daily flossing and brushing along with regular professional cleanings.

Ongoing Risks

Left untreated, more advanced forms of periodontal disease develop, with serious health implications, finds Tom McGuire, DDS, founder of the Dental Wellness Institute.

• Cardiovascular Disease

  Older adults with high levels of "bad" bacteria in the mouth also tend to have thicker carotid arteries, implicated in stroke and heart attack.

• Maternity

  Moms with periodontal disease are more likely to deliver premature and underweight babies than women with healthy gums.

At-Risk Groups

• Diabetes and Periodontitis

  Diabetes raises a person’s risk for gum disease, and conversely, gum disease seems to worsen diabetes.

  One 2020 study estimated that people with diabetes who had severe gum inflammation could reduce damage to their kidneys, eyes, and nerves by about 20 percent with improved gum care.

• Rheumatoid Arthritis

  People with this disease are more likely to have gum disease than healthy subjects, researchers say.

Oral Health, Naturally

Practice good oral hygiene and eat a plant-based diet.

• Diet

  Drink plenty of water and eat whole foods, including fresh fruits and raw vegetables that give your teeth and gums a workout.

  If bad breath is a concern, try unsweetened yogurt. A small Japanese study found that it reduces compounds that cause bad breath and reduces plaque.

  For snacks, eat raw veggies, cheese, or fruit as opposed to processed starchy or sugary snacks that leave acids that attack tooth enamel for up to 20 minutes.

• Hygiene

  Tartar sits on the gum line, creating pockets where bacteria thrive. Under the tooth, these pockets lead to inflammation, infection, tooth loss, and eventual destruction of the bone and connective tissue.

  Regular professional cleanings and daily floss-and-brush routines prevent gingivitis.

• For Smokers

  Avoid tobacco, and if you still smoke, stop. It increases your risk for periodontal disease, as well as oral cancers and fungal infections.

What is Creatine?

Creatine is an amino acid found naturally in your body.

It’s been shown to help build muscle and strength, especially when used in combination with resistance training.

Recent studies suggest that creatine may also support improved cognition.

Benefits of Creatine

• Boosted Endurance

  Creatine may help to improve sports performance by supporting stamina and strength, making it possible to work out longer and at a higher intensity—especially when lifting weights, sprinting, or performing other actions that require short but powerful bursts of effort.

  For example, one 2021 study determined that creatine led to increases in both low-speed and high-speed strength, maximal work output, sprint performance, and fat-free mass.

• Reduced Injury Risk and Quicker Recovery

  Creatine has been shown to reduce cramping.

  Some research has found a link between creatine and a reduced risk of muscle and joint injuries.

• Bonus Benefits for your Brain

  Emerging research suggests that supplementing with creatine may support enhanced memory performance in healthy people, particularly older adults.

  One recent review found that participants who supplemented with creatine performed better on tests of memory than those that received a placebo.

  Another recent study found that participants who supplemented with five grams (g) of creatine for six weeks experienced a small, but beneficial, improvement in cognitive performance.

Timing Creatine Supplementation with Exercise

One recent study found that taking creatine after exercise may produce more benefits than taking it before, but the evidence wasn’t particularly strong.

Is Creatine Right for You?

• Creatine for Vegetarians

  Most of the creatine in our diets comes from meat or seafood. Vegans and vegetarians might need a boost.

  Researchers evaluated nine studies concerning creatine levels in vegetarians.

  The researchers determined that supplementation helped increase lean tissue mass, muscular strength, and muscular endurance in participants.

  “Overall, it appears vegetarian athletes are likely to benefit from creatine supplementation,” wrote the authors of the review, which was published in the International Journal of Environmental Research and Public Health.

• Other Notes and Precautions

  • Safety Concerns

    Creatine monohydrate is the safest and most extensively researched form of the supplement, even at higher doses (a typical dose is 3 to 5 grams per day).

  • Weight Gain

    One common side effect of creatine supplementation is weight gain, but it tends to be due to an increase in muscle, and not fat.

  • Dehydration

    Creatine draws water to the muscles from the rest of the body, potentially causing dehydration.

    It’s important to drink plenty of water when supplementing with creatine.

Hair loss and thinning hair can affect both men and women as they age.

What Causes Hair Loss?

It all comes down to testosterone levels.

While up to a quarter of men see their hair starting to thin by the time they’re 30, women have protection from hair loss in their younger years when their estrogen production is at a lifetime high.

But as they approach menopause, women’s estrogen levels can plummet, leaving them vulnerable to the effects of dihydrotestosterone (DHT).

DHT inhibits the normal function of hair follicles, resulting in thinner and fewer hairs and the condition called androgenic alopecia (AGA), also known as male pattern baldness.

Other Causes

While AGA accounts for up to 95 percent of hair loss, there are other causes. Hair loss can be triggered by:

• weight loss
• stress
• trauma
• hormone imbalances

What's Considered Normal?

It can sometimes be difficult to tell what constitutes normal hair loss.

The consensus seems to be that shedding up to 125 strands of hair per day is normal, but more than that can be a problem, especially if the hairs aren’t being replaced.

Helpful Supplements for Thinning Hair

Certain supplements can help reduce the incidence and appearance of thinning hair.

• Saw Palmetto

  An extract derived from the berries of the saw palmetto plant may be effective in blocking the enzyme that converts testosterone to DHT.

• Omegas and Antioxidants

  A study of 120 women with hair loss found that supplementation for six months with omega-3–rich fish oil, along with:

  • black currant seed oil
  • vitamins C and E
  • lycopene

  ...reduced hair loss in almost 90 percent of subjects and improved hair density.

• Zinc

  Zinc may play a role in preventing baldness, but don’t exceed 100 milligrams (mg) daily from food and supplements.

• Silica

  Silica aids healthy hair growth—some experts recommend taking 3 mg of choline-stabilized, concentrated orthosilicic acid once or twice a day, up to a maximum of 6 mg.

Nutrition and Supplements for Bone Health

• Vitamins

  Without certain vitamins, minerals can’t do their job of binding to the tissue that forms into bone.

  • Vitamin D

    One of the most important vitamins for healthy bones, Vitamin D is needed to prevent serious risks.

    Production of this vitamin happens naturally when the cholesterol in our skin is converted into D by the sun’s rays.

    About 10 to 15 minutes of daily sun exposure yields the equivalent of 400 IU of vitamin D, but if sunlight hours are abbreviated or you’re avoiding the sun, supplemental D is a good alternative.

    Dietary sources include:

    • butter
    • liver
    • fatty fish (salmon, tuna, mackerel)
    • cod liver oil
    • egg yolks

  • Vitamin K

    Without this group of compounds, our bones would resemble dusty chalk. According to James Balch, MD, vitamin K “is essential for bone formation and repair.”

    A preferable alternative to taking vitamin K directly is to supplement your diet with a healthy dose of intestinal flora, or probiotics, available in capsules or liquid and in live-culture yogurt.

    Postmenopausal women, who are particularly at risk of osteoporosis due to hormonal shifts, may have lower levels of K.

• Minerals

  • Calcium

    Calcium is the foundation of good bone health. It's readily available in supplement form, and foods such as:

    • broccoli
    • carrots
    • cauliflower
    • dairy products

    The problem here is one of nutrient absorption, with some researchers suggesting that only 10 percent of the mineral being absorbed from our diet or supplements.

    When supplementing, look for “whole food” concentrates in calcium supplements, which will be easier to assimilate.

    But remember:

    • Your body can only absorb about 500 mg of calcium at a time.
    • Unless it is taken with magnesium, most calcium will either:
      • move through the body without being absorbed
      • wind up as kidney stones or gallstones

  • Magnesium

    Some sources say that the real cause of osteoporosis is insufficient magnesium. One study indicates that most women over the age of 40 have low levels of this mineral.

    About 60 percent of our body’s magnesium resides in the bones, and it is a crucial partner with calcium, taken in the right proportion.

    Finding that balance is key—with too little magnesium, calcium will be excreted rather than absorbed.

  • Phosphorus

    Another key player in the delicate calcium balance. 80 percent of our body’s phosphorus is found in bones and teeth.

    However, too much of this mineral can keep calcium from being absorbed!

    This is one of the main reasons that drinking soft drinks can affect bone health: the phosphates in soda compete with calcium.

  • Boron

    An important factor in bone metabolism, boron helps facilitate the absorption and balance of:

    • calcium
    • magnesium
    • phosphorus

    Boron is available as an individual supplement, but look for it in combination with other minerals (such as calcium and magnesium) too.

• Herbs and Extracts

  • Resveratrol

    Older, overweight men strengthened their bones by taking 1,000 milligrams of resveratrol.

    That’s a fairly high daily dose, but this group of men was at significant risk of developing osteoporosis due to low-grade inflammation caused by metabolic syndrome (a cluster of risk factors linked to diabetes and heart disease).

    The supplement stimulated bone formation and mineralization during the 16-week trial.