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. One 2026 study found that Serevelle, a proprietary extract of bioactive fatty acids from saw palmetto, significantly outperformed a placebo over the course of six months for improvements in hair count and hair density in both men and women with thinning hair.

• 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.

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.

Each year the International Herb Association (IHA) selects an herb to showcase as its Herb of The Year, based on its medicinal, culinary, or decorative qualities.

This year’s selection—German chamomile (Matricaria chamomilla)—offers benefits in all three areas. Read on to learn more about this versatile herb.

Chamomile’s Rich History

German chamomile has been a staple of herbal medicine for thousands of years. A native of Europe, India, and China, chamomile was first brought to North America during Colonial times.

With its delicate daisy-like flowers that bloom from midsummer until the first frost, chamomile is a tried-and-true annual that is enjoyed by both humans and pollinators.

Its name, from the Greek words chemos and melos (meaning “ground apple”), references chamomile’s lovely apple-like scent.

Uses for Chamomile

In addition to important nutrients like potassium, calcium, and folate, chamomile also contains phytochemicals that act as antioxidants.

Some research suggests that chamomile may help lower heart disease risk, support a healthy immune response, and slow age-related bone loss.

• Rest and Relaxation

  Chamomile has traditionally been used to promote relaxation and ease the transition to sleep.

• Anti-Inflammatory

  Thanks to its anti-inflammatory properties, chamomile can help heal canker sores and treat gingivitis.

  It may also help ease a host of digestive issues, including diarrhea, constipation, acid reflux, and nausea.

• Topical Soother

  When used topically, chamomile may help soothe skin infections like shingles and boils.

Tips for Trying Chamomile

• Ingested

  Typically used dried and consumed as tea, chamomile flowers can also be eaten or taken in capsule form as a supplement.

• As a Topical Oil

  Chamomile essential oil may be found as an ingredient in personal care and beauty products.

Precautions

• Daisy Allergies

  People who are allergic to plants in the daisy family (including chrysanthemums, marigolds, and ragweed) could have an allergic reaction to chamomile.

• Medication Interactions

  Because this herb can interact with certain medications, including warfarin, it’s important to consult with your healthcare practitioner before trying products containing chamomile.

The health benefits of probiotics—the beneficial bacteria found in live-culture yogurt, fermented foods, and dietary supplements—are well known.

From resolving diarrhea to bolstering immunity, probiotics contribute to health in many ways.

Not so well-known? Compounds called prebiotics.

What Are Prebiotics?

Prebiotics, dietary fibers that humans can’t digest, serve as food for probiotics. Consuming more prebiotics will contribute to flourishing colonies of good bacteria in your system.

Most prebiotics fall into the category of carbohydrates, with the main prebiotics being inulin, fructo-oligosaccharides (FOS), and galacto- oligosaccharides (GOS).

These prebiotics, when consumed in functional foods or taken in dietary supplement form, contribute to the growth of healthy bacteria in the intestines.

Benefits of Balanced Gut Flora

• Enhanced Immunity

  The common cold and similar respiratory viruses back off when faced with the power of probiotics.

  One six-month study found that overweight and older adults who took a daily probiotic supplement had a 27 percent lower incidence of upper respiratory tract symptoms compared to a group that received a placebo. The most significant effects were seen in people 45 or older, as well as those with obesity.

  Lead researcher Benjamin Mullish, MD, said the study provides "further evidence that the gut microbiome has a complex relationship with our various organ systems. It doesn't just affect how our gut works or how our liver works, it affects aspects of how our whole body works."

  Immune function tends to dwindle as people age, yet prebiotic supplements (specifically GOS) also bolster immunity in older people.

• Weight and Appetite Regulation

  Scientists are learning that dysbiosis—an imbalance of gut flora caused by too few healthy bacteria or an overgrowth of bad bacteria and yeast—may negatively affect weight. Probiotics and prebiotics both help the gut return to a more balanced state. Appetite, caloric intake, and body mass index all tend to go down when people take prebiotics.

• Improved Focus & Mood

  A typical Western diet high in saturated fats and sugars can negatively affect the mind. This diet-cognition link is thought to relate (at least in part) to out-of-balance gut bacteria.

  It may seem surprising that gut health influences mental clarity, but the connection has been well established in research. In fact, when probiotics and prebiotics get added into the diet as supplements, thinking processes can improve.

  Mood receives an uptick from prebiotics, which are associated with less anxiety, depression, and stress. When healthy volunteers supplement with prebiotics for three weeks, their anxiety—as measured by cortisol levels—goes down.

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

    Vitamin K2 helps the body use calcium the right way. Think of it as a traffic director—it helps move calcium into the bones and keeps it out of places it doesn’t belong, like the arteries. Postmenopausal women, who are particularly at risk of osteoporosis due to hormonal shifts, may have lower levels of K. 

    K2 also works as a partner to vitamin D. Vitamin D helps your body absorb calcium, while K2 helps guide that calcium into your bones. Together, they make a powerful combination for bone health.

    When shopping for a supplement, you may see K2 listed as MK-4 or MK-7. Both forms support bone health, but MK-7 is often used in supplements because it stays in the body longer.

• 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.

In the classic film The Graduate, Mr. McGuire (Walter Brooke) gives young Benjamin Braddock (a 30-year-old Dustin Hoffman) one word of advice: “Plastics.”

There’s a “great future” in the stuff, he says. McGuire was right. There was a great future in plastics—for plastics manufacturers, not for the rest of us.

Plastics now pervade our lives in countless ways, obvious and obscure. Even more murky is the havoc they wreak on our health. Some toxic effects are known, others are suspected, and still others may go undetected.

Ways to Reduce Plastic Exposure

While you may not be able to eliminate plastics from your life entirely, there are many ways to reduce contact.

• Avoid Plastic Containers

  Make purchasing decisions based on whether or not there’s plastic involved.

  • Choose produce that’s not packaged in plastic.
  • Buy products (such as laundry detergent) packaged in boxes instead of plastic bottles.
  • Use reusable bags for groceries. 

• Use Reusable Bottles

  Avoid bottled water. Use reusable water bottles, coffee cups, and travel mugs whenever possible.

  Billions of single-use plastic bottles are trashed every year.

  The EPA estimates Americans dispose of 25 billion plastic foam cups annually. That's 82 cups per person a year.

• Don't Use Plastic Straws

  Talk about toxic contact—lips to plastic straw is one of the worst.

  Straws are also among the most commonly found litter on beaches.

• Avoid Plastic Cutlery

  If you’re getting take-out, ask the restaurant to skip the plastic tableware or suggest they start using compostable cutlery because it’s important to you—their customer.

  If you’re expecting leftovers while dining out, bring your own container from home. 

• Wear Natural Fabrics

  Every time you wear and wash your clothes, tiny bits of fabric rub off, either onto you or into your washer and down the drain into the ecosystem.

  Choose clothing made from natural fibers such as cotton—not plastic-based materials such as polyester. 

• Buy Cloth Diapers

  The EPA estimates the typical child uses 8,000 diapers before being potty trained.

  Cloth diapers reduce your child’s exposure to plastics and help the environment.

• Use Reusable Razors

  Using a razor with disposable blades versus a disposable razor will reduce plastic toxicity entering your home and the environment.

What is The Vagus Nerve?

Your vagus nerve is actually a complex bundle of nerves that connect your brain to many areas of your body, allowing for two-way communication and assisting in a wide range of body processes.

Also called the 10th (or “X”) cranial nerve, it’s the longest nerve in the body.

• Why Is It Called The Vagus Nerve?

  Its name is derived from the Latin term for “wandering” (vaga, as in vagabond) because of the way it wanders around the body.

• What Connects to The Vagus Nerve?

  It connects the brain with your ear, throat, neck, heart, lungs, stomach, liver, and gallbladder.

• What Does The Vagus Nerve Do?

  The vagus nerve’s many critical functions include:

  • perceiving sensory experience from the heart, throat, lungs, and abdomen
  • assisting with swallowing, the ability to talk, the gag reflex, and some taste sensations
  • controlling the involuntary and smooth muscle actions of the digestive, detoxification, and cardiovascular systems
  • allowing the gut and microbiome to communicate with the brain
  • regulating heart rate and blood pressure

  It’s particularly associated with the parasympathetic nervous system body functions—that is, the actions the body performs when in the “rest, repair, and digest” mode versus “fight or flight.” It helps us deal with stress, fear, and anxiety.

  With all of this, the vagus nerve may play a role in the following, and so much more:

  • cognition
  • gut health
  • epilepsy
  • mood disorders
  • cardiovascular disease
  • heart rate variability
  • stress
  • rheumatoid arthritis
  • long haul COVID-19
  • gastroparesis
  • inflammatory bowel disease
  • slow heart rate
  • low blood pressure
  • loss of the gag reflex
  • migraines
  • episodes of vasovagal syncope:
    • flushing
    • nausea
    • drop in blood pressure
    • heart dysrhythmia

Supporting Vagal Tone

Many of the broader concepts of the vagus nerve’s effect on overall wellbeing and our ability to support it are still relatively new and not entirely understood.

Although more serious vagus nerve damage may require medical treatments such as vagus nerve stimulation, we can support our day-to-day vagal tone via various holistic approaches.

• Voice and Throat

  Singing, humming, and chanting help to activate the surrounding muscle to stimulate the vagus nerve. Gargling may also work via similar mechanisms.

• Cold Exposure

  Short but extreme cold temperature exposure like a 30-second cold shower, splashing cold water on the face, or rolling around in the snow with very little clothing may activate the vagus nerve and reduce the fight or flight response over time.

• Breathing Exercises

  Breathing exercises, both immediately and with regular long-term practice, help support the parasympathetic and vagus nerve responses, which can be particularly helpful for stress, anxiety, and heart rate variability. There are many methods of breathwork, and they often take just a few minutes of time per day.

• Meditation

  Meditation supports vagal tone and stress response, especially when practiced regularly.

• Microbiome Support

  Probiotics, prebiotics, fermented foods, and high-fiber, prebiotic-rich foods support the microbiome.

• Foods and Supplements

  • omega-3 fatty acids
  • fatty, cold-water fish
  • bitter-tasting herbs
  • zinc
  • plant foods
  • tryptophan-rich foods
    • oats
    • nuts
    • bananas

• Herbs

  We’re still in the very early stages of understanding the role that herbs and supplements may play in vagal health. Consider nootropic, nervine, calming, and adaptogenic herbs such as:

  • ashwagandha
  • bacopa
  • holy basil
  • gotu kola
  • shankhpushpi
  • kava
  • green tea
  • hot peppers / capsaicin

• Lifestyle

  • exercise
  • massage
  • laughing
  • socializing
  • hugging
  • loving-kindness meditation
  • acupuncture
  • yoga
  • t’ai chi
  • prayer
  • time spent in nature

What You Need

• White eggs
• Cold water
• Vinegar (Roughly 2 Tbsp to every pot of eggs you boil, except for the onion skins)

Natural Dye Ideas

• Pink

  Beets - Cut 1 beet into chunks and cook with the eggs. The eggs will turn a pale Victorian pink.

• Pale Blue

  Crushed Blueberries - Put about ¹/₄ cup frozen blueberries in a tall glass of water with two cooked eggs. Stir the blueberries, squish them against the glass and the eggs. The eggs will turn a pale blue with some very interesting specks and streaks where the fruit touched the shell.

• Vivid Blue

  Purple Cabbage Leaves – Boil 2 eggs with roughly half of a head of purple cabbage. Contrary to the striking purple color of the dye, the eggs will turn a brilliant bright blue.

• Bronze-Orange

  Yellow Onion Skins – Boil 2 eggs with the skins of roughly 3 yellow onions. The eggs will turn a rich bronze-orange color. The onion skins will leave a design on the eggs.

• Red

  Lots of Red Onion Skins.

• Violet Blue

  Fewer Red Onion Skins.

Dyeing the Eggs While They Cook

1. Use a separate pan for each color.
2. Add the eggs, natural substance, roughly 2 Tbsp vinegar and cold water to a pan. You just want to cover the eggs with water. (You want the color to be as concentrated as possible so be careful not to use too much water or else the color will be diluted.)
3. Bring the eggs to a boil and let the mixture boil for 1 minute. Remove the pan from heat, cover it with a lid, and let simmer for 10-12 minutes.
4. Transfer the eggs, liquid, and some of the natural substance to a bowl and let them cool completely. Cover the bowl with plastic wrap and place it in the refrigerator to let the eggs dye for several hours or overnight. (Include some of the fruit/vegetable substance to add patterns and specks to the eggs. If you want a more solid color, let the eggs soak over night in only the colored liquid.)

Dyeing the Eggs After They Are Cooked

1. Place the white eggs in the bottom of a deep pan. Cover with roughly 2 Tbsp vinegar and cold water. Bring to a boil and let boil for one minute. Remove the pan from the heat, cover it with a lid, and let simmer for 10 to 12 minutes.
2. Using a separate bowl for each color, mix the natural dyes with the eggs. You want the eggs to be completely covered by the dye but you want the color to be as concentrated as possible.
3. Once the eggs are dyed, remove them from the colored liquid, rinse them with cold water and let them air dry for 5 minutes. Pat them dry with a paper towel. For a shiny finish, rub them with vegetable oil. Be careful with all of the dyes as they may stain.