OK, so you’ve used garlic countless times to ward off vampires. Who amongst us hasn’t?

But have you considered using this wonder bulb (Allium sativum, an offshoot of the onion genus) to keep your heart healthy too? When aged (for up to 20 months), the odorless extract from garlic known as aged garlic extract (AGE), has been clinically proven to ward off something far more threatening than the likes of Lestat or Dracula—heart disease.

The History of Garlic

Garlic as medicine has a long history.

• In Ancient Egypt

  Ancient Egyptian tombs dating back to 3700 B.C. contain drawings and carvings of garlic.

  Garlic as a remedy for heart disease, tumors, and headaches is documented in the Papyrus Ebers (an Egyptian herbal medicine guide from roughly 1550 B.C.).

• In Greek Antiquity

  Hippocrates (the guy responsible for the physician’s “First do no harm” Hippocratic oath) prescribed garlic back in the fourth century B.C. for parasites, poor digestion, respiratory problems, and fatigue.

• In The Middle East

  In the Middle and Far East, garlic has been used for centuries to treat bronchitis, liver disorders, colic, rheumatism, and fevers, to name just a few applications.

Modern Use of Garlic

• For Heart Health

  The National Library of Medicine, part of the National Institutes of Health (NIH), explains that garlic is widely used to treat atherosclerosis (hardening of the arteries), high cholesterol, coronary disease, and hypertension and there are hundreds of studies documenting garlic’s benefits.

  Other benefits include throttling thrombosis (blood clots), lowering blood lipids (cholesterol), and stimulating your immune system to battle disease.

• For Cancer

  Garlic extracts have been proven to prevent cancer in animals.

  • Colon Cancer

    Studies show that the more garlic people consume, the lower the risk they have of developing gastric and colon cancers.

    The Iowa Women’s Health Study, after reviewing the diets of 41,000 middle-aged women, concluded that those who regularly ate fruits, veggies, and garlic had an up to 35 percent lower risk of colon cancer.

  • Prostate Cancer

    In men, garlic seems to shrink an enlarged prostate.

• For Cold / Flu

  Studies show that people who took garlic for 12 weeks during cold season got fewer colds and those who did catch cold had shorter-lasting symptoms than those in the placebo group.

Aged Garlic Extract

Specifically, AGE contains S-allylcysteine, an active and stable component that allows for standardized dosing.

Some research shows that AGE doesn’t cause bleeding problems when taken with certain blood-thinning medicines, such as warfarin.

• Antioxidants

  When garlic is extracted for long periods of time, it produces antioxidants, such as allicin (which gives garlic its distinctive aroma), which help prevent oxidant damage and the hardening of your arteries.

  The chemical compounds in AGE also protect your DNA from damage caused by free radicals and exposure to ultraviolet (UV) rays. A buildup of free radicals is thought to contribute to heart disease, cancer, and Alzheimer’s disease.

• For Cognition / Aging

  The NIH notes that research indicates that AGE may also help combat the loss of brain function associated with aging by increasing cognitive functioning, such as memory.

• For Toxicity

  There are also indications that AGE can protect against the toxic effects of certain cancer treatments, liver toxicity caused by carbon tetrachloride (an industrial chemical), and acetaminophen.

Castor oil comes from extracting oil from the seeds of the Ricinus communis plant. This oil has long been praised for its ability to boost liver health.

The best way to use castor oil for the liver is through a castor oil pack. These packs support the detoxification and functioning of the liver—including opening the bile ducts so the liver can dump toxins, reduce inflammation, and improve digestion.

How to Use a DIY Castor Oil Pack

1. Choose a Castor Oil

   • Look for high-quality, hexane-free, cold-pressed castor oil.

2. Prepare the Pack

   • Apply enough castor oil to a wool or cotton flannel cloth until the cloth is saturated but not dripping.
   • Be sure the cloth is sized so it covers the liver.
     • The liver rests just underneath the ribcage on the abdomen’s right side above the belly button.

3. Apply the Pack

   1. Apply the saturated cloth directly to the skin over the liver area.
   2. Place a clean cotton towel over the top of the saturated cloth.
   3. Directly over the towel, place a hot water bottle or heating pad. This heat source:
      • helps the skin absorb the oil
      • soothes the liver and intestines
      • provides a sense of calmness and relaxation

   Castor oil stains, so wear old clothes over a pack.

4. Let It Work

   • Keep the pack on for one hour.
   • Try not to move about while doing a castor oil pack, so it can stay in place.
     • Use the time to relax: Listen to music, meditate, or just rest. 

5. After Usage

   • When done with a pack, leave the oil on your skin, or clean it off with a baking soda and water solution.
   • Store the wool or cotton flannel in a container in the fridge. Replace the flannel every four to six weeks.

6. Use Regularly

   • Castor oil packs work best when used consecutively and cyclically.
     • We recommend four nights on, three nights off.
     • Whenever you can do one, is better than not doing one at all.

Pre-Made Castor Oil Packs

• Less-mess castor oil packs are available. Some come with cotton inserts for the oil.
  • These packs go over the liver area and strap around the body.
  • They are easy to wear and allow you to move about, and can also be used when sleeping.

Precautions

Consult with your healthcare practitioner before incorporating castor oil packs into your wellness routine.

• Skin Irritation

  Some people may experience skin irritation when using castor oil. Perform a small skin patch test before using it for the first time.

• Pregnancy

  If you’re pregnant or breastfeeding, avoid castor oil packs.

Though it has a long history of traditional use for a wide variety of health conditions, apple cider vinegar has remained under the radar in scientific research.

That’s begun to change, and recent studies have explored its effectiveness for weight loss, skin conditions, blood-sugar control, and more.

History of Apple Cider Vinegar

Vinegar first appeared as a food source about 7,000 years ago in Babylonia. It was derived from dates and used as a preservative.

ACV was used extensively in ancient Greece. It was often mixed with honey and prescribed as a treatment for coughs and colds, among other maladies.

It also has a long history of medicinal use in Africa and in Traditional Chinese Medicine.

Benefits of Apple Cider Vinegar

• As an Antimicrobial

  Research has shown that ACV has strong antimicrobial properties.

  Tests support its effectiveness against:

  • Escherichia coli (E. coli)
  • Staphylococcus aureus bacteria (Staph infections)
  • Candida albicans fungi

  All three are major causes of infections in humans.

• For Eczema

  ACV has a cooling and toning effect on eczema.

  It works best diluted in water or green tea but should not be used on open cuts (it will burn).

  Try adding a half cup to a lukewarm bath and soaking in it.

• For Acid Reflux / Heartburn

  A spoonful of ACV can help ease acid reflux or heartburn.

  Don’t overdo it: ACV has a high acid profile, and can cause an stomach upset.

• For Hair Care

  You can tame frizzy hair with a rinse made from equal parts ACV and water.

  Rinse the hair with the mixture after shampooing.

Precautions

A typical daily dose is less than 2 tablespoons.

Check with your healthcare practitioner before adding it to your regimen.

• Potassium Deficiency

  Ingesting too much ACV may cause a reduction in potassium levels.

• Dental Health

  Because of its high acidity, ACV can also erode tooth enamel if overused.

• With Medications

  ACV might affect the work of certain medications, including insulin.

We’re all familiar with sweet, sour, salty, and bitter flavors. But did you know there’s a fifth one?

It’s umami and it adds a savory component to cooking, particularly Asian cuisine.

How can you add this unique flavor to food? One of the easiest and healthiest ways is with miso.

What is Miso?

Typically made from a fermented combination of soybeans in a base of salt and the starter culture koji (typically derived from rice), miso can be added anywhere a salty, savory, and satisfying flavor is desired.

With its thick, paste-like consistency similar to peanut butter, miso can be easily mixed into many dishes.

Origins of Miso

Miso is not a new culinary trend. Originating in Asia over a thousand years ago, it was brought to the West in the 1960s through the macrobiotic diet.

These days miso’s beloved throughout Asia for its unique flavor profile. In fact, the Japanese love it so much there are more than 1,500 manufacturing plants in Japan alone!

Benefits of Miso

• Digestion

  Miso can help with digestion, since it’s a fermented food. Some brands even contain beneficial bacteria.

  Research has found that the probiotics present in miso can help lessen symptoms from digestive issues like inflammatory bowel disease.

• Diabetes

  Other studies find that consuming fermented soy products like miso can delay the onset and progression of Type 2 diabetes.

• Other Diseases

  Research even indicates that consuming miso every day may help lower risks of heart disease and stomach cancer.

  The benefits don’t stop there. Miso has been associated with reducing cancer cell growth and the ability to lower cholesterol levels.

• Nutrition

  One ounce of miso offers 12 percent of the recommended dietary intake (RDI) of manganese, 10 percent of vitamin K, and 5 percent of zinc.

  Miso offers some protein and fiber, as well as other nutrients, like:

  • copper
  • phosphorus
  • vitamin B2
  • vitamin K

• Fermentation

  Because miso is a fermented food, its nutrients are more easily available to the body.

  Keep in mind that nutritional benefits vary depending on fermentation times and ingredients used.

• Sodium Warning

  Miso is high in sodium, so if you’re watching your salt intake you may want to use small amounts.

  Research shows that miso does not seem to affect the cardiovascular system the way other high-sodium foods can.

Types of Miso

Brands offer their own flavor profiles due to the amounts of soybeans, salt, and other ingredients used.

Here’s a basic breakdown of what you may find when shopping for miso.

• Red Miso

  With its long fermentation time, this variety is darker in color. Hues range from red to brown. Red miso is stronger in flavor and tastes saltier than other varieties.

• White Miso

  A traditional choice, this is generally the least salty of the misos. A shorter fermentation time creates a mellow, mild, and sweet flavor.

• Yellow Miso

  Stronger in flavor than white miso, the yellow variety is still mild tasting with earthy undertones. Yellow miso is a commonly purchased type.

• Chickpea Miso

  While not a traditional offering, chickpea miso is a good choice if you wish to avoid soy. It tastes similar to white miso.

How to Use Miso

Many know pungent miso for its starring role in miso soup, but it can be used for so much more.

Miso adds depth to:

• roasted vegetables
• broths and soups
• noodles (ramen, soba, etc.)
• sauces and spreads
• glazes
• marinades
• dressings
• grain bowls
• Asian dishes
• vegan cheese

Use lighter miso varieties for:

• sauces
• spreads
• soups

Misos that are darker in color work better in:

• grilled foods
• noodle dishes
• veggie burgers
• stir-fries

Since miso is a salty ingredient, recipes typically call for small amounts of it such as a few tablespoons.

Cooking with Miso

Since miso can have a beneficial probiotic content, add it to a dish once cooking is complete.

This applies to miso soup, too: stir miso into the soup when it’s no longer boiling and has been taken off heat.

Ideas and Inspiration

• Make Miso Butter

  Blend miso into butter to top your favorite protein or roasted vegetable dish.

• Use to Glaze Fish

  Miso’s savory quality pairs particularly well with salmon.

• Mix Into Cookies

  Take peanut butter cookies up a notch with the addition of a tablespoon or so of miso.

• As a Salt Replacement

  In a pinch, miso can be used as a replacement for soy sauce or salt.

• In Salad Dressing

  For an easy miso-based salad dressing, whisk together white or yellow miso with:

  • rice vinegar
  • chopped ginger
  • chopped garlic
  • honey
  • olive oil
  • toasted sesame oil

Shopping For Miso

• Avoid GMOs

  If you want to avoid GMOs, shop for certified organic varieties. Or purchase miso that’s been made without genetically modified soybeans.

  Almost all soy crops in the United States are genetically modified. The misos coming from Japan or Korea are less likely to be derived from genetically modified organisms.

• Where to Find It

  Find miso in the refrigerated section of Asian markets and many large grocery stores. Miso comes packaged in tubes, bags, glass jars, and plastic containers.

• Fermentation

  Look for brands that have fermented their ingredients at least 180 days.

  Keep in mind that unrefrigerated varieties won’t offer the same beneficial probiotics found in chilled versions.

• Storage

  When you get miso home, store it in the fridge where it will keep for months.

Precautions

Individuals with a soy allergy should avoid soy-derived miso.

If you avoid meat and other animal products, what do you do when it comes to supplements?

Anyone following a vegan or vegetarian diet who wants to supplement certain nutrients needs to read labels carefully.

Plant-Based Enzymes

When digestive enzymes are in balance, the body does a better job of extracting nutrients from food and eliminating what the body cannot use. The three types of digestive enzymes work their magic on proteins, carbohydrates, and fats.

Medical researcher and vegan chef Suzannah Gerber adds, “When combined with certain probiotics, enzyme supplements can improve immune function.”

Studies that recently compared plant-based and animal-based enzymes, Gerber says, have found that “supplemental enzymes from animal sources are pH-sensitive."

"Plant-based enzyme supplements are more effective because they can withstand the acids in our stomachs,” she says.

Important Nutrients for Vegans

In general, vegetarians and vegans need to be sure they are getting enough of the nutrients commonly provided by meat, fish, and dairy foods:

• vitamin B12
• vitamin D
• calcium
• iodine
• iron
• omega-3 fatty acids
• zinc

While some of them are provided by plant foods, and by fortified plant foods, supplementation may be necessary.

Recommended Supplements for Vegans

• Vitamin B12

  To avoid vitamin B12 deficiency, vegans may need to supplement two to three times a week.

• Calcium

  Calcium can be another tricky nutrient for vegans who don’t get enough from their diets: many supplements get their calcium from oyster shells, and others come in gelatin capsules.

  It’s worth looking for a vegan calcium supplement with magnesium and vegan vitamin D.

• Omega 3s / DHA

  Since most omega 3s come from fish oil, look for vegan forms of their constituent fatty acids, DHA and EPA (docosahexaenoic acid and eicosapentaenoic acid), which come from algae.

Precautions

• Consult Your Healthcare Provider

  Discuss with your healthcare provider any nutrients you are considering taking in supplement form. Have your blood levels checked if deficiency is suspected.

• Always Read The Label

  Learn to read labels to avoid animal products, and buy vegan supplements only from reputable suppliers.

You may not give much thought to your pelvic floor.

But consider whether you’ve had any of the following:

• urgent need to get to the toilet
• difficulty emptying your bladder or bowel
• pelvic pain, including during sex
• urine leakage when you:
  • laugh
  • exercise
  • sneeze
  • cough

Or perhaps you’ve had a diagnosis of pelvic organ prolapse (POP), a hernia that happens with weakening of the ligaments and muscles that hold the pelvic organs—uterus, bladder, rectum—in place.

Causes of Pelvic Floor Problems

Going back thousands of years, childbirth has been documented as a cause of POP. But it’s not the only cause.

Other risk factors:

• obesity
• family history
• growing older
• hysterectomy

...as well as chronic conditions that increase pressure in the abdomen, including:

• constipation
• asthma

Treatment for Your Pelvic Floor

Short of surgery, there are changes you can make to your diet and lifestyle to improve the condition of your pelvic floor.

• Take Supplements

  “Postpartum women who received a specially formulated postpartum recovery supplement had improved recovery of the pelvic floor after vaginal delivery,” wrote the authors of a report published in Obstetrics & Gynecology Sciences.

  In addition to a prenatal vitamin, study subjects took a supplement formulated with zinc, leucine, and omega-3 fatty acids, all of which contribute to muscle strength and regeneration.

• Avoid Constipation

  Reduce straining when moving your bowels by eating a diet rich in fiber and staying well hydrated.

• Increased Exercise

  It’s not all about Kegels: several exercises help strengthen the pelvic floor easily, including lunges, yoga stretches, and breathing techniques.

  But Kegels are important, too, since the contracting and releasing of the pelvic floor muscles strengthens them.

  Contact a healthcare provider if you’re not sure if you’re doing them correctly.

• Maintain a Healthy Weight

  Obesity affects pelvic floor dysfunction. If you need help to lose weight, ask your healthcare provider.

Herbs and supplements can make a difference when it comes to controlling stress and anxiety.

Supplements for Stress

• The Ray of Sunshine You Need is Found in Vitamin D

  Supplement with vitamin D3. Sunlight can be scarce during the winter, depleting our vitamin D reserves.

  There is quite a bit of evidence that vitamin D deficiency plays a role in Seasonal Affective Disorder (SAD), which is just another term for the wintertime blues.

• Improve Your Mood with Vitamin B

  B vitamins can also help control stress and depression.

  One clinical study showed that supplementation with B complex over three months helped people improve mood and reduce stress.

Herbs for Stress

There are a wide variety of herbs that also help combat stress. Here are a few stress relieving herbs to look into.

• Find Balance with Ashwagandha

  An Ayurvedic herb, ashwagandha, also known as Indian ginseng, has been shown to reduce cortisol levels for people with chronic anxiety.

  It also helps control stress, balance hormones, and improve cognition.

• Passionflower for Relaxation

  Passionflower influences GABA, a neurotransmitter which promotes relaxation.

• The Calming Effects of Lavender

  Lavender is a wonderful herb that can calm anxiety and act as a sleep aid.

  The flowers can be used in tea, whereas lavender essential oil is highly concentrated and should only be used externally on the skin (diluted with a base like almond oil), added to a bath, or in an aromatherapy vaporizer.

• Honokiol is the Anti-Anxiety Antioxidant

  Another great recommendation is the extract honokiol. An active compound derived from magnolia bark, honokiol also works on GABA receptors, providing calming mood support.

  Numerous preclinical studies have demonstrated the significant anti-anxiety effects of this compound, without side effects.

  The botanical is also a powerful antioxidant, 1,000 times stronger than vitamin E.

  In addition, honokiol actively promotes cellular health of the breasts, prostate, lungs, and other areas, and fights inflammation, which often occurs after intense exercise.

Once again, it’s an overtime day and a fast-food dinner.

You’re so frazzled, even days off feel like work, and forget about a decent night’s sleep.

If only you could wind down and unplug!

Enter qigong (say “chee-gong”), a type of moving meditation.

What Is Qigong?

Similar to yoga, this practice from traditional Chinese medicine combines thousands of simple and repetitive postures and slow gestures with relaxed and purposeful breathing and a present-focused mind.

While doing qigong, you can remain perfectly still or you can move—from ever so slightly to dancerly.

How you position your body informs your state of mind (and vice versa), while your body and breath improve your physical health.

You can do qigong anywhere, whether sitting, standing, or lying down. And yes, you can make time for it!

Benefits of Qigong

Just two minutes of qigong here and there throughout the day can reduce stress and help with depression and anxiety. It also helps you manage chronic conditions and prevent illness, and it encourages healthy aging.

“Qigong creates functional changes within the body to produce the most profound medicine ever discovered,” says Roger Jahnke, a doctor of Oriental medicine and director of the Institute of Integral Qigong and Tai Chi, in Santa Barbara, CA. He’s the author of The Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and Tai Chi.

For starters, qigong (qi for “life force” and gong for “practice”) mobilizes the blood and other body fluids, including those related to the lymphatic system, joints, brain, and spine. It also increases blood-vessel elasticity, so the heart pumps more easily.

“The blood carries in more oxygen and nutrition, and lymph more effectively flushes out toxic byproducts through the elimination system,” Dr. Jahnke explains. This, in turn, enhances the immune system, cell metabolism, and tissue regrowth.

How Does Qigong Work?

The body loves qigong. It’s why millions of people worldwide do this practice that originated before recorded history. You can’t help but feel calmer, given your relaxed yet alert posture, abdominal breathing, and mindful attention.

“These are the ‘three treasures,’ in an internal conspiracy of cooperation that the Chinese call ‘the qigong effect,’” Dr. Jahnke says. “When you slow down to the length of a deep breath and link it to the gestures, it triggers the body’s relaxation response.”

Instead of the fight, flight, or freeze typical of the sympathetic nervous system when you’re under stress, qigong releases parasympathetic hormones. Heart rate and blood pressure decrease, immediately calming you and sharpening your mental focus.

“When you do qigong, you stop doing everything else,” Dr. Jahnke said. “You stop being busy and worrying about the past or future, and you tend not to catastrophize or ruminate."

"You also are, then, more aware of what your body is doing, in movement or stillness, and how you feel within your body.”

Getting Started with Qigong

You can try qigong right now:

1. Stand or sit upright, or lie down stretched out.
2. Like a tree rooted firmly in the ground with its leaves fluttering, imagine being pulled from the base of your spine down into the center of the earth with your head lifted way up into the sky.
3. Slowly breathe in through your nose into your belly, hold for several seconds, then slowly exhale, letting yourself increasingly relax. Picture clouds drifting by or a stream bubbling through the forest.
4. Then notice what your body is doing and how it feels.

It can begin that simply!

In the midst of racing around and getting stressed out, qigong invites you to ease up and chill out. Enjoy those moments of quietude and relief, and get to know the healer within.