Do you have questions about probiotics? We got in touch with James B. LaValle, RPh, CCN, for answers!

Frequently Asked Questions on Probiotics

• Types of Probiotics and Your Needs

  • How do you know if you need to take probiotics?

    • For Digestive and Immune Issues

      Other than people with SIBO (small intestine bacterial overgrowth), anyone with digestive issues such as gas, bloating, indigestion, constipation, or loose stools or immune issues such as allergies or being prone to colds will benefit from probiotics.

    • After Taking Antibiotics

      Anyone who has taken antibiotics for an illness or surgery or acne in the past should take a probiotic to restore beneficial flora to adequate levels.

    • When Taking Certain Medicines

      People on acid-blocking medications or nonsteroidal anti-inflammatory drugs (NSAIDS) should also consider probiotics.

  • Which strains work well for specific symptoms/conditions?

    The science of probiotics for condition-specific uses is still evolving. For example, L. rhamnosus has a couple of studies showing it might help weight loss, especially in women.

    I recommend “the friendly trio,” which are three of the most stable, well-documented, clinically studied species:

    • Lactobacillus gasseri KS-13
    • Bifidobacterium longum MM-2
    • Bifidobacterium G9-1

    These have been reported to:

    • improve digestion
    • reduce cold and allergy symptoms
    • restore a healthy microbiome in aging adults

• Proper Dosages for Probiotics

  • What are the recommended levels of colony forming units (CFUs)?

    You want counts in the billions.

    • Some conditions like antibiotic-induced diarrhea will resolve more quickly with higher CFUs.
    • For issues like colitis or autoimmune disorders, healthcare providers may recommend higher CFUs initially but then back down to lower doses as maintenance.

    It is not just about CFU count. Verifying that a brand tests to guarantee that the bacteria remain viable through the shelf life and CFU counts are accurate to the date of expiration is an important part of picking a probiotic.

  • If you eat fermented food, do you need to take probiotics?

    Depending on the products, you often do still need to take a probiotic supplement, mostly because the bacteria starters used to make those food products can be limited in bacteria types.

    Kefir tests out pretty well for the amount of beneficial bacteria it contains, but you have to tolerate milk.

  • How do you know if you should take probiotics daily or weekly?

    Take probiotics daily until symptoms improve. After that, cut down to a couple of times a week.

    If you are on medications that disrupt the microbiome, try taking a probiotic at least five days per week.

• For Those with Medical and Health Concerns

  • If you’re taking antibiotics, when and how do you take probiotics to restore healthy flora?

    Take a probiotic at least two hours away from antibiotic dosing, typically twice a day.

  • Can people of any age take probiotics?

    Probiotics are safe and effective for every stage of life.

    I often recommend probiotics for children due to their role in supporting the immune system, in addition to helping to address skin issues, and easing digestive woes associated with antibiotic usage.

Grilling can be a healthy way to enjoy food. Just look at our favorite summer grilling recipes!

But when meat, poultry, or fish are grilled at high temperatures, chemicals known as heterocyclic amines (HCAs) are produced. Research shows that these may pose a cancer risk.

But there’s no need to put away the grill! Follow these easy tips to help minimize risk.

Safe Grilling Tips

• Clean Before and After

  Burn off any residue on the grill grates both before and after grilling by scrubbing it away with a stiff-bristled grill brush.

• Skip The Fat and Cook Slowly

  Choose lean meat cuts and trim excess fat. Cook large cuts slowly and at a lower temperature.

• Use Marinades on Your Meat

  Marinades can decrease HCA formation by more than 90 percent. Some of the ingredients in marinades even act as protective antioxidants.

How to Tell When Grilled Foods are Ready

Before removing food from the grill, measure its temperature:

1. Insert a food thermometer into the thickest part of the cut.
2. Make sure the thermometer’s not touching any bone, fat, or gristle.

FDA Safe Temperature Minimums

Here is a listing of minimum safe temperatures, as determined by the FDA.

Playing outdoors is one of the joys of childhood. It’s so much fun, in fact, that kids often can’t be bothered to stop for a drink of water.

Keeping water handy, and encouraging kids to drink regularly, can help keep them hydrated and feeling their best.

Dehydration in Children

Children’s bodies don’t adjust as well to high temperatures as they will later in life, so the risk of dehydration, heat exhaustion, and heat stroke is greater for children.

The younger the child, the greater the risk. Very young children may not have the language skills to explain what’s causing them discomfort when they’re thirsty, and at that age they are not usually in control of whether they stay outside or go in.

Even older children and teens may become so involved in a game that they don’t realize how thirsty they have become.

Hot or humid weather and vigorous activity increase fluid needs, making regular water breaks particularly important.

Signs of Dehydration

Children aren’t likely to recognize the warning signs of dehydration—they’re too busy having fun. So it’s up to parents, coaches, and caregivers to monitor them and watch for the warning signs before trouble occurs.

Keep an eye out for:

• dry lips or a dry, sticky mouth
• thirst
• fewer bathroom breaks or wet diapers
• dark-colored urine
• fewer tears when crying
• dizziness or lightheadedness
• headache
• tiredness or unusual sleepiness
• muscle cramps
• irritability

Confusion, fainting, or severe weakness can signal a more serious heat-related illness and require prompt medical attention.

Treating Dehydration

• Take Shelter

  If you notice any symptoms of dehydration, take the child out of the sun and into a cool place as soon as possible.

• Rehydrate

  Encourage the child to sip cool water. For most everyday activity and play, water is the best hydration choice.

  Dehydration caused by vomiting or diarrhea calls for a commercial oral rehydration solutions that can replace both fluids and electrolytes. 

• Skip Soda

  Water is a better hydration choice than soda and other sugar-sweetened beverages. Avoid sugary drinks as well as beverages containing caffeine or other stimulants.

How Much Water Do Kids Need?

New expert recommendations for children and teens ages 5 to 18 suggest these daily ranges for plain drinking water:

• Ages 5-8: 16-40 ounces (2-5 cups)
• Ages 9-13: 22-61 ounces (roughly 2.75 - 7.5 cups)
• Ages 14-18: 29-88 ounces (3.5 to 11 cups)

When to Hydrate, and How Much to Drink

Heat-induced illness is preventable, says the American Academy of Pediatrics (AAP).

Children should drink plenty of fluids before, during, and after playing or exercising.

• For most periods of time under an hour, water is usually sufficient.
• If children are playing or exercising for longer, especially in hot and humid weather, try an electrolyte drink like a low-sugar sports drink or electrolyte tablet added to water.

One DIY electrolyte option is a chilled serving of coconut water. 

Other Tips for Staying Cool

• Beat the Sun and Heat

  Have children practice sports early in the day, before the heat builds, or later, when it’s cooler.

• Dress Lightly

  Dress them in lightweight, light-colored clothing.

• Get Acclimated

  Young athletes should acclimate to the heat over the course of two weeks by engaging in workouts that slowly increase in intensity and duration.

  For sports that require bulky equipment, children should practice in light clothing for several days to get acclimated, and avoid heavy gear on hot days.

• Drink Up!

  On hot days, children engaged in sports need a drink about every 20 minutes.

  The AAP recommends at least 5 ounces for those under 90 pounds and 9 ounces for those weighing more than 130 pounds. (One ounce equals approximately two kid-size gulps.)

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.