Autumn brings with it falling leaves, cooler days, and the innate desire to feel cozy against the encroaching chill of winter.

What better way to chase away the cold than with the soothing aromas of plants, spices, and herbs?

Adding fresh and dried aromatics to a do-it-yourself simmer pot, also known as stovetop potpourri, offers a natural way to scent your home.

What's a Simmer Pot?

Simmer pots, also known as stovetop potpourri, freshen the air naturally.

Fragrant ingredients like fresh fruits and herbs are simmered in water over the stovetop, infusing a space with gentle aromas.

If you're not familiar with them, read up on the basics of making and using simmer pots.

What Is a Simmer Pot?

If you aren’t familiar with simmer pots, they’re easy and quick ways to add fresh and clean fragrances to your home. Combinations of natural ingredients are simmered in a pot of water set over the stove. The heat and steam from the warmed mixture causes the ingredients’ natural essential oils to be released into the air. The result: a comforting and relaxing aroma fills the room.

Why Use a Simmer Pot?

Why go through the trouble of creating a simmer pot when you can just light a candle or plug in an air freshener?

Unfortunately, many store-bought candles are made from petroleum-based paraffin and artificial scents. Plug-in air fresheners aren’t much better with their synthetic fragrances. Many of us are sensitive to these manufactured ingredients, which can lead to headaches and have been linked to an increased risk of asthma in children and adults. For a cleaner and more natural way to add fragrance to a room, try a simmer pot.

Welcome Sweater Weather

Not only do simmer pots increase the warmth factor in your home, they also infuse the air with extra humidity during autumn’s typically drier days. They’re a great way to banish offensive kitchen odors too.

Simmer Pot Tips

Let It Simmer

*The longer a simmer pot simmers, the better the results. Let a pot simmer for at least three hours to effectively infuse the air. Remove the pot from the heat overnight to prevent a fire hazard while you’re sleeping. 

Pan Size Matters

Smaller saucepans tend to release aromas more effectively. But you’ll need to stay close to the stove, as the water level will evaporate more quickly.

Ingredient Tips

*Substitute your favorite juice for the water (try cranberry, grape, apple, or pear).

*Save apple, pear, and citrus fruit peels, as well as those last remnants at the bottom of a spice jar, and put them to good use in a simmer pot. Consider freezing the peels until you’re ready to use them.

*Simmer pot ingredients can be reused a second time, provided you refrigerate them between simmer sessions. The smell may not be as strong, but it will still be lovely.

If you don’t have a particular herb or spice in your kitchen, or you don’t want to use up your expensive spices, try substituting or adding in various tea bags (chai, black, or herbal blends). Keep in mind that a couple of bags are needed per simmer blend to release the tea’s aromas.

Making an Autumn Simmer Pot

The aromas of fall bring to mind rich spices and flavorful fruits:

• cloves
• cinnamon
• nutmeg
• apples
• pears
• oranges

If some of these scents aren’t your thing, no problem. Simmer pots are meant to be creative and customizable, so there are no hard-and-fast rules when it comes to ingredients or their measurements.

Be open to experimentation when it comes to a simmer pot. Better yet, base it on what you have readily available.

Simmer Pot Recipes for Fall

Embrace fall with the following simmer pot blends that will keep you in an autumnal spirit. Follow the instructions on setting up a simmer pot, and add the ingredients for the recipe you select below.

• Apple-Ginger Pie

  • 2 organic apples, sliced
  • 1-inch fresh ginger root
  • 4 cinnamon sticks
  • 4 star anise
  • 1 tsp whole cloves
  • 1 tsp cardamom pods

• Autumn Woods Walk

  • 1 tsp dried sage
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • ¹⁄₂ tsp fenugreek
  • ¹⁄₄ tsp peppercorns

• Chai Spice

  • 3 black tea bags
  • 3 cinnamon sticks
  • 1-inch fresh ginger root
  • 1 tsp cardamom pods
  • 1 tsp whole cloves

• Cranberry Crisp

  • 1 ¹⁄₂ cups fresh cranberries
  • ¹⁄₄ cup fresh ginger root 
  • 2 tsp allspice
  • 1 tsp whole cloves
  • 1 tsp vanilla extract
  • Zest of 1 organic orange

• Ginger Spice

  • ¹⁄₄ cup fresh sliced ginger root
  • 1 Tbsp whole cloves
  • 1 Tbsp allspice 
  • 3 cinnamon sticks 

• Pumpkin Pie

  • 4 cinnamon sticks
  • 1 Tbsp pumpkin pie spice
  • 1 Tbsp vanilla extract
  • 2 tsp whole cloves 

Using Essential Oils

Consider adding a few drops of essential oil to your simmer pot.

Essential oils perfect for fall-themed recipes include:

• ginger
• clove
• orange
• vanilla
• cardamom
• black pepper
• sage
• thyme
• cinnamon

Natto, a dish native to Japan and becoming popular elsewhere, is made by fermenting soybeans with the bacterium B. subtilis. The result is a sticky, stringy, pungent high-protein food rich in probiotic bacteria. 

In Japan, natto is often eaten with rice at breakfast. Its characteristic ammonia-like smell comes from fermentation, which produces nattokinase—an enzyme studied for cardiovascular health benefits, including supporting healthy blood pressure, cholesterol, and circulation. 

In addition to nattokinase, natto offers biological activity from its enzymes, vitamins, proteins, and amino acids. Research suggests these components support bone health and exhibit antioxidant and antibacterial activity.

Natto’s exceptionally high level of vitamin K2, especially the form menaquinone-7 (MK-7), supports bone health by directing calcium into bones, increasing bone density and helping to prevent osteoporosis and fractures, especially in postmenopausal women. 

Research Results

A study, published in Frontiers in Cardiovascular Medicine, with more than 1,000 participants found that a dose of 10,800 fibrinolytic units (FU) of nattokinase per day for a year “effectively managed the progression of atherosclerosis and hyperlipidemia with a significant improvement in the lipid profile.” A lower dose, of 3,699 FU per day, was ineffective according to the study authors. 

A literature search (in Reviews in Cardiovascular Medicine) “supports that nattokinase can be used as an effective adjunctive therapy for hypertension,” but the authors suggest that “relatively low-dose supplementation of nattokinase may have no significant lipid-lowering effect.” 

Cautions

Those who are allergic to soy should discuss consumption of natto or nattokinase supplements with their healthcare providers, as should anyone who takes blood-thinning medication. And because supplements are more concentrated than food, taking too much may increase risk of excessive bleeding. 

If you’ve heard of S-adenosyl-l-methionine, you’re likely more familiar with its nickname, SAMe (which is pronounced like the name Sammy). But you may not know what it does.

What Is SAMe?

Produced naturally by the body from the amino acid methionine, this compound “acts on a number of important molecules including hormones, neurotransmitters, fatty acids, DNA, proteins, and cell membranes,” according to a fact sheet published by Memorial Sloan Kettering Cancer Center. 

Research results suggest that SAMe has anti-inflammatory and antidepressant properties. People generally use SAMe to treat “depression, osteoarthritis, and liver disease,” according to Mayo Clinic staff.

Possible Uses of SAMe

• Arthritis: Researchers have shown SAMe to be as effective as conventional treatments for osteoarthritis, but more studies are needed before the compound is recommended for pain.
• Liver disease: Some studies showed promise in treating chronic liver disease and drug-induced liver toxicity, but in both cases, more research is needed to confirm safety and effectiveness. 
• Depression: A review published in the Annals of General Psychiatry found that “existing trials of SAMe . . . have shown encouraging and generally positive results.” The authors noted that “SAMe has demonstrated the ability to induce a valid and effective antidepressants effect, with remarkably few side effects and a relatively rapid onset of action.” 

SAMe Side Effects

Generally mild, side effects may include flatulence, headache, upset stomach, and nausea and vomiting. 

“Information on the long-term safety of SAMe is limited,” according to the National Center for Complementary and Integrative Health, “because the participants in most studies took it only for short periods of time. However, in one study of alcohol-related liver disease, participants took SAMe for two years; in that study, no serious side effects were reported.” 

Interactions

Use of SAMe with drugs or supplements that increase serotonin levels could lead to serotonin syndrome, a condition in which high levels of serotonin accumulate in the body. The list includes antidepressants, antipsychotics, amphetamines, opioids, and St. John’s wort. 

Check with your healthcare provider before taking SAMe, especially if you already take any of the medications or supplements listed above.

If it seems like your skin has been getting progressively drier and more reactive as you get older, you’re not imagining it. 

As we age, the skin’s natural protective barrier begins to weaken—and one of the biggest reasons is a decline in the body’s production of ceramides.

These natural fats, members of the sphingolipid family, are found in the outermost layer of skin, where they help keep moisture in. Think of skin cells as bricks—ceramides are the mortar that holds everything together. When ceramide levels start to decline, skin can become dry, sensitive, flaky, and easily irritated.

This can leave skin feeling thinner, rougher, and less able to bounce back.

What Are Ceramides?

Ceramides make up 50 percent of the outer skin layer barrier. But they do more than keep the skin surface moist. They actively repair and maintain the skin barrier itself, something which becomes increasing important as skin ages or becomes stressed by harsh weather, aggressive skin care routines, excessive exfoliation, and too much sun exposure.

Ceramide deficiencies are linked with atopic dermatitis, eczema, and psoriasis. Researchers are in the early stages of testing the usefulness of ceramides in fighting serious conditions such as skin cancer.

Support Your Natural Ceramide Production

Feed your skin from within by eating nutrient-rich, anti-inflammatory foods. Choose omega-3–rich foods such as salmon, sardines, walnuts, and flax as well as sphingolipid-rich foods such as dairy, brown rice, sweet potatoes, eggs, soybeans, and meat—especially poultry. 

Improving your gut health will help improve your skin. Focus on getting plenty of fiber in your diet, eating more fermented foods to support gut microbiome diversity, and avoiding ultra-processed foods. Stay well hydrated, manage the stress in your life, keep physically active every day, and get enough sleep.

How to Use Ceramides

For best results, use products that combine ceramides with other ingredients that are good for the skin. Three categories to look for are emollients, humectants, and occlusives. Emollients help relieve dry and itchy skin; humectants attract moisture; and occlusives lock in moisture—and don’t dissolve in water.

In addition to ceramides, check skincare product labels for glycerin, colloidal oatmeal, hyaluronic acid, and shea butter. For maximum absorption, use these products on damp skin.

Topical moisturizers containing ceramides have been shown to help prevent skin dryness and irritation for people undergoing acne treatment. People with dry, eczema-prone skin who used ceramide-containing creams found improved skin barrier function and hydration after use. Ceramides are also used in medical settings for eczema, very dry skin, and for a compromised skin barrier.

Although it’s one of the most preventable forms of cancer, cervical cancer remains one of the most common among women worldwide. Most cervical cancers develop from cervical dysplasia, a condition in which abnormal cells form on the cervix, usually as a result of infection with high-risk strains of the human papillomavirus (HPV). When HPV infections do not clear naturally, they can lead to cervical intraepithelial neoplasia (CIN) and, over time, cervical cancer.

Many HPV infections resolve on their own, but some factors increase the risk of persistent infection and progression. These include smoking, immune suppression, multiple sexual partners, co-infections, early sexual activity, and nutritional deficiencies. Because cervical dysplasia represents a window of opportunity before cancer develops, supportive therapies may play an important role in prevention and recovery.

Conventional Treatment & the Role of Integrative Care

Management of cervical dysplasia depends on the severity of abnormal cells. Low-grade lesions are often monitored because many regress spontaneously. Persistent or high-grade lesions may be removed. While effective, removal doesn’t address viral persistence, immune function, or tissue repair. This has led to growing interest in integrative and naturopathic approaches that support the body’s ability to clear HPV, repair cervical tissue, and restore a healthy vaginal environment.

Key Nutrients for Cervical Health

• Folate and vitamin B12 support viral regulation and healthy cell growth. Adequate levels may reduce HPV persistence and disease progression, while deficiencies are linked to increased persistence and abnormal cervical cell changes.
• Hyaluronic acid is known for skin hydration. In cervical health, it helps restore the protective mucosal barrier and promote healing of the cervical lining. Vaginal use may aid tissue repair and help support spontaneous viral clearance in low-grade cervical lesions, particularly when combined with other reparative compounds.
• Green tea contains antioxidant catechins, especially EGCG, which has anti-inflammatory, antiviral, and anti-proliferative properties. It may inhibit HPV-positive cervical cell growth, promote apoptosis (death of abnormal cells), and support immune function. Studies evaluating oral and vaginal green tea preparations show improvement in low-grade cervical lesions.
• Diindolylmethane (DIM), a compound derived from cruciferous vegetables, supports healthy estrogen metabolism and may help shift estrogen pathways toward those associated with lower cancer risk. This mechanism may help reduce proliferation of HPV-affected cervical cells.
• Coriolus versicolor, commonly known as turkey tail mushroom, has been studied for its immune-modulating and antiviral properties. Topical vaginal gels and oral supplements containing Coriolus versicolor have shown benefits in improving cervical tissue repair, supporting HPV clearance, and promoting a healthy vaginal microbiome. These products are often combined with hyaluronic acid and herbal ingredients, including aloe and neem.

The Vaginal Microbiome

The vaginal microbiome is key to cervical health. A Lactobacillus-dominant environment (e.g., L. crispatus, L. gasseri, L. reuteri) helps maintain an acidic environment and protect against pathogens. Reduced levels are linked to HPV persistence and dysplasia progression, making probiotics a potentially important support strategy.

Immune Support & HPV Clearance

AHCC, a standardized extract derived from shiitake mushroom mycelia, has been studied for immune support and viral infections. While additional research is needed, clinical studies show promising results in AHCC’s ability to support immune function and aid in the clearance of persistent HPV infections.

Note

Any woman interested in integrative approaches should work with a licensed healthcare provider who can develop an individualized plan that incorporates naturopathic medicine as a standalone approach and/or alongside conventional medical care.

Sixty thousand miles—that’s the length of your vascular system. What a journey for your blood! Make it a healthy one.

Your heart pumps blood to your lungs for oxygen, then into your arteries carrying it down to your feet. Calf-muscle contractions push the blood toward your heart, while valves in your calf veins prevent backflow. If valves are weakened or damaged, blood pools in your calf veins, leading to chronic venous insufficiency (CVI). 

Although CVI is irreversible, you can manage and treat it, and maybe even prevent it altogether.

Causes of Chronic Venous Insufficiency

CVI can take years to progress without you knowing, as pressure gradually builds in your leg veins. This happens from prolonged standing or sitting, limited exercise, obesity, pregnancy, or a leg injury or surgery. Smoking can damage veins, which also can weaken with age. Or CVI could run in the family.

“The condition can affect one or both legs. Swelling of the calves and feet is the most common symptom. Second is varicose veins, bulging and twisted veins. With severe insufficiency, skin changes can develop and a wound from an injury in that area may not heal well because of poor blood flow,” says Dr. Lai Chim Chan, ND, associate professor at the National University of Natural Medicine, in Portland, Oregon.

Take Action Against CVI

See your healthcare provider as soon as you notice symptoms. “Mimics include diabetes, heart or kidney problems, hypothyroidism, or lymphedema,” says Chan. “If your legs feel heavy, a venous duplex ultrasound shows how leaky your valves are. Laser treatment for them and/or medicine injected into your veins could help.”

Most likely you can manage—and prevent—CVI with regular exercise that strengthens calf muscles, such as walking uphill or briskly. Compression socks can improve blood flow and reduce swelling, so wear them if you’ll be sitting or standing for a while (your doctor may prescribe them for all-day wear). And take breaks to move your legs and elevate them above your heart.

Drink plenty of water and eat anti-inflammatory foods, including those with flavonoids found in many colorful fruits and vegetables, such as blueberries, red cabbage, and kale.

Supplements for CVI

Chan suggests these herbal extracts for CVI: horse chestnut (Aesculus hippocastanum L.), butcher’s broom (Ruscus aculeatus), French maritime pine bark (Pycnogenol) and grapeseed (Vitis vinifara). Then there’s gotu kola (Centella asiatica). “Consult with your doctor for the right herbs and doses for you,” she urges.

It’s never in vain to care for your veins, CVI or not. A healthy vascular system assures a happy heart.

Are you thinking of trying the popular paleo diet? Inspired by the diet of our Paleolithic ancestors, the paleo diet emphasizes whole, unprocessed, high-quality meats and vegetables while excluding grains, legumes, sugar, most dairy, and refined vegetable oils.

Many people believe it helps them with health challenges ranging from digestive issues to hormonal imbalances.

With the Paleo Diet, Simplicity is Key

When eating paleo, it’s best to keep it simple if you want to increase your chance of success. While a Google search for “paleo recipes” will turn up countless “paleo-ified” versions of everything from bagels to brownies, these recipes can contain expensive, hard-to-find ingredients that aren’t as nutritious as simpler whole foods.

Simple foods that you likely already know how to cook can make a delicious paleo menu: fried eggs with a side of fresh berries for breakfast; a big salad topped with salmon and avocado for lunch; a bunless burger with a baked sweet potato and roasted broccoli for dinner; almonds and an apple for a snack.

As an added bonus, keeping your paleo diet simple will help you stick to a budget. Focus on the basics: meat, fish, eggs, loads of colorful veggies, some fruits, and fats such as coconut, avocado, and butter. If you have extra room in your budget, you can opt for grass-fed meats and packaged paleo snack bars and protein powders.

Be Prepared with Paleo Meal Prep

Another way to spare your wallet (and your sanity) when going paleo is to focus on meal prep. Consider cooking grass-fed ground beef with lots of veggies (think carrots, broccoli, kale, onion, mushrooms, and the like) on the weekend so you can have meals ready to go during the week. Other paleo staples that can be prepared in advance include hard-boiled eggs, baked sweet potatoes, trail mix, and hearty soups. Having your fridge and freezer stocked with premade, healthy options makes sticking to a paleo diet easier during busy weeks.

Finally, as you make the transition to this ancestral way of eating, listen to your body. Rather than seeing a non-paleo indulgence as a slip-up, see it as a chance to observe how your body feels when you eat different foods. At the end of the day, the best determinant of your ideal diet is how it makes you feel.

Further Reading

• The New Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy by Mark Sisson ($34.95, Primal Nutrition, 2016)
• The Paleo Solution: The Original Human Diet by Robb Wolf ($24.95, Victory Belt Publishing, 2010)
• Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo ($25.67, Victory Belt Publishing, 2016)