As we sat quietly, I sipped broccoli soup and ate a delicious couscous – chick pea salad. After several minutes, we began to speak, first about the weather and the adorable small children playing nearby, and then about how nourishing the food felt that we were enjoying. And then Sahanna winced. “Are you ok?” I asked her.

“I’m getting another bad headache. It feels like a vise tightening across my temples and the sides of my head. I’ve been getting these a lot lately,” she told me. She paused. “My Dad’s had me at the doctor’s office and the hospital for all sorts of tests, but so far, nothing.”

Sahanna’s dad, Robert, approached from behind and fluffed her hair as he sat down in the chair that someone had just vacated on her other side. “Hey, Dad! We were just talking about you! I was just telling her that you can’t resist dragging me to every doctor in Boston to see what’s causing my headaches!”

Robert’s soft smile transformed immediately to concern. “Got another one?” he asked.

“Yeah. But don’t worry, Dad, it’s not that bad.” Sahanna got up, tickling one of the toddlers as she passed by them.

“Raising a daughter alone is a full-time job… and then some,” Robert offered as he began to sip his soup.

“Yeah; I have two daughters. I know what you mean.” There was a moment of silence as we ate. “Hey, I don’t want to butt in,” I said to Robert as he nibbled at his fried rice, “but I may have some insights I could share with you about chronic headaches, if you’re interested. I’m an herbalist and I’ve worked with several young people with various health concerns, including chronic headaches.”

“You’re an herbalist? I just got a card from Gina… Is this you?” He pulled a flowery business card from his pocket.

“That’s me!” I said.

“I was going to call you later to make an appointment for Sahanna and me to discuss her health and what might help her headaches. Gina said you may be able to help her with the teenage acne, too!” Robert and I planned a consultation for the next morning.

After asking several questions, then hearing Sahanna’s story of enduring her mother’s almost two year struggle with breast cancer, promising to always be good for Daddy, then watching her pass while she and her Dad held her Mom’s hands, tears dropping from their cheeks, I was beginning to get a sense that this sweet, soft, gentle young lady was tied in knots inside.

“You’ve both been through a lot. When did your wife pass?” I asked, looking toward Robert.

“It’s been almost two years ago now.” He reached over and held his daughter’s hand. “Sahanna’s headaches started about six months later. Nothing serious at first, but then she had a bad reaction to baby aspirin and was hospitalized for four days! That just about did me in! I couldn’t leave her side. I don’t think I even used the restroom the first day! I couldn’t move or even look away for a second.” He slowed and took a deep breath. We all sat and breathed long, slow deep breaths for a few moments.

“Sahanna, do you drink much water?” I asked.

“Not really,” she answered quietly.

“Do you drink soda?”

“Mom didn’t let me have soda. We didn’t ever eat white sugar or anything with corn syrup when she was with us. She used to tell me to drink water all the time. She’d say, ‘It’s gooooooood for youuuuuuu’ with her funny pursed lips!” She paused, deep in thought; then smiled. “I forgot about that… until now. Does water help with headaches?” she asked.

“It sure does!” I answered. “In fact, most headaches are due to either dehydration or excess stress. And water is excellent for both! Makes a lot of sense, doesn’t it!” Their eyes widened. I went on, “I know how teens think it’s cool to drink soda, but it can be quite hard on our bodies. Drinking soda can increase dehydration, especially heavily caffeinated ones like cola.”

“Wow. Mom was right!” Sahanna looked directly into Robert’s eyes. “You know, I think I was kind of mad at her for not being here, so I wasn’t going to do what she always told me to do. I kind of stopped drinking water. Dad, I’m sorry; I’ve been drinking soda with my friends, too. I know you and Mom always said it’s bad for me. I’m really, really sorry.”

“That’s ok, Hon,” Robert whispered as he hugged her. “I’m just glad you didn’t stop brushing your teeth, or putting on clean clothes in the morning, too! That would have been bad!”

We talked about the importance of drinking pure, fresh water. They were concerned about sediment and mineral contamination in their well water. I told them about the two superb quality water filtration systems that I sell. Robert was certain that he would invest in one of them, especially when I added that the clean, pure water they’d be drinking would only cost them six to seven cents per gallon and no plastic jugs to pollute our beautiful Earth.

Here are a few of the facts that I shared with them:
Our bodies are composed of 70 to 80% water.
Brain cells are 75-85% water. Drinking clean, fresh water is believed to improve the mind and brain function.
The brain prefers to use electrical energy generated by hydrolysis, rather than by blood sugar (glucose).

“There are other major benefits to drinking enough water when you’re a teen, too.” I said. “You may get less PMS and less bloated and possibly even less acne. And you may feel less sad and blue, too. That’s because water helps to plump up and nourish our cells and wash away the toxins so they don’t build up and make us feel bad.”

“I feel like I’m stressed all the time” Sahanna blurted out. “I have school, and soccer, and piano, and my friends… and way too much homework! My bag’s too heavy when I come home every night. It all feels so stressful sometimes. My stomach feels tied in knots.”

“Yeah, I remember when my daughter, Kaia, felt that way, too.” I responded, and then paused. “There are some great herbs to help us feel calm and feel less stressed and anxious. They make a nice tasting herb tea that you can drink warm or cool.”

“I could use something like that, too,” Robert said. “Could the same herbs work for my stress?”

“I would think so,” I assured him. We decided to walk over to the co-op so I could show them the various possibilities. As we walked, I explained to them that herbs really only work effectively if we use a high quality product. I suggested that they read my articles called “Quality is Everything” and “Seven Steps to a Worry Free Day” when they had a few moments.

We first looked at the Ginger Honey Tonic (also called Ginger Wonder Syrup and Digestion Ginger Honey Tonic; same great product with differing names for different sections of the supplements department) made by New Chapter. I suggested that my daughters and I have found it very helpful whenever stress tied our stomachs in knots or caused us to feel indigestion (reflux). We usually mix it into mineral water or a warm tea, but sometimes we enjoy it directly from the spoon.

We looked at all the new flavors of Tulsi Tea from Organic India.” Tulsi,” I explained “is the Sanskrit name for Holy basil (a cousin of culinary basil), and excellent for assisting us with attention, focus and completion of tasks. It helps to calm the mind, giving us a break from that endless loop tape that plays over and over when we’d prefer to rest, meditate or relax. It’s great for the immune system, for when we feel overwhelmed and over stimulated by light or noise or touch or anything; and it helps to calm a nervous stomach, too. Holy basil tea may be sipped throughout the day to protect against excess stress, and is soothing just before bedtime to support restful sleep.”

“Sounds like the whole world could use that!” Robert piped in.

“I know I could use everything you just mentioned,” Sahanna added.

“Robert, you may prefer the capsules from New Chapter. This product here.” I pointed to the Holy Basil in the 90 v-caps bottle. “New Chapter makes two excellent Holy Basil products, but the one that seems to work best for the stress, anxiousness and irritability is the one in the veggie caps,” I explained. “I pop one when I’m feeling really stressed and in about seven minutes, I feel renewed and revived!”

I suggested that Rhodiola, Bacopa, Ashwagandha or Eleuthero (formerly called Siberian ginseng) may also be helpful. I explained the nuanced differences in the effects I have observed with each of them so that they could make an informed choice.

“I find that I choose Rhodiola if I need to cram for a test, when I need to retain a lot of organized or random information, or if I need to perform some task in a very exact manner. I can be a bit clumsy,” I laughed as I thought about it. I suggested they read “Attention and Focus Go to School with our Kids”. I showed them the Rhodiola Force 100 from New Chapter, and suggested that a capsule emptied and stirred into hot water makes a refreshing pick-me-up. It’s good in tulsi, peppermint, chai or other teas, too.

“Bacopa helps us to become ‘complete’ with those things that can drain our energy. This can help us get into the deeper REM sleep, the restorative sleep that is so important for good health. It was very helpful for me after a traumatic experience a few months ago,” I shared. “It helped me let go of the fear and return to being a good, deep sleeper.

“Ashwagandha and Eleuthero, both adaptogens, help to restore the deep well that most of us have long ago let run dry. Ashwagandha is a very popular Ayurvedic herb that helps us deal with physical, mental and emotional stress, and it supports immune and nervous system health. Most people take it during the day, which also helps us sleep more deeply at night.

“Eleuthero, formerly known as Siberian ginseng but not truly in the Panax ginseng family, is well known the world over to be helpful for stress, too. Research shows it to help folks with headaches, sleep problems, clear thinking, inflammation and strenuous physical performance.

“Organix South makes a great product that I find helpful called Day Stress Formula. It contains Ashwagandha and another cool herb called Shatavari. Their Night Stress Formula is mostly Bacopa,” I explained.

They picked up a couple bottles of the Ginger Honey Tonic and several bottles of mineral water. Robert thought that he could use both the Day and the Night Stress Formulas. He also figured he should have some of the New Chapter Holy Basil (in the v-caps) on hand for when they needed it.

Sahanna liked the idea of the Tulsi Tea a lot. She chose three flavors; Chai, Pomegranate and Honey Chamomile. I mentioned to them that when we make a medicinal herbal tea, we must put a lid on the tea cup (or pot) while the tea steeps, if we want the full benefits. She also wanted to have a bottle of Rhodiola Force 100 on hand for exam time, to take some of the pressure off.

“The Omega 3 essential fatty acids are shown to be an essential part of good brain and nerve health, too,” I continued. “We must consume the Omega 3 fats; we cannot produce them in our bodies. Found in fish, hemp seed, flax and algae, my favorite source for consuming Omega 3 fatty acids is organic hemp seed. It’s delicious! Hemp seeds are a rich source of many important nutrients, including complete protein, one of the only vegetarian sources; a perfect balance of the essential fats and they’re rich in several important minerals such as magnesium, iron, manganese and potassium. Magnesium’s great for helping with stress, too. You can sprinkle the seeds on salads, veggies, toast, soup, in smoothies, anything, even ice cream!” I showed them the organic hemp seeds from Nutiva, and pointed out the hemp oil and protein powder, too. Robert tossed two bags of the whole seeds and a bottle of the oil into the cart. “Is it better than flax?” he asked.

“Organic Hemp Oil provides the ideal ratio of the Omega 3 and 6 fatty acids, helpful for virtually all cells in the body. It is easier to digest and more shelf stable than flax, and we don’t need to worry about heavy metals like we do with fish. And hemp protein powder is not very processed, high in fiber and has no added sugar. It’s great in smoothies or baked into muffins.” We walked over to the café and sat down to sip some tea.

“There is a wealth of research showing that the practice of meditation is helpful for reducing excess stress. Quieting the mind for just twenty minutes a day, whether walking in the woods, jogging along the river or sitting peacefully with closed eyes, is found to relax the body and reduce inflammation and pain.” I sat back and took a deep breath. I sighed, smiling, as I exhaled.

“It all sounds so easy! We can do this!” Sahanna exclaimed. “Dad, this’ll be fun! We can help each other, right?” They hugged one another. I’m sure I was smiling ear to ear; and I’m pretty sure a felt one tear leap from my right eye as I watched them.

A week later, Robert, Sahanna and I did a private whole foods cooking class. I taught them how to make a basic miso vegetable soup, sautéed garlic and greens and my famous rice-quinoa salad. They enjoyed learning these basics and worked quite well together in the kitchen.

Three months later, I spoke to Robert and Sahanna. She had had only one more headache, and she told me that when she felt it coming on, she filled a large glass with the delicious filtered water that now flows from their tap, drank most of it and a few minutes later she realized that her headache was gone! “And no more soda for me,” she added proudly.

One commercial tells us that most adult Americans report experiencing trouble with sleep at least a few nights each week. But there is good news. There are safe and effective herbs, remedies and lifestyle practices that can help most of us. And there are a number of things that you can do during your day to reduce stress so that a good night’s sleep is more likely to come your way. Please read Seven Steps to A Worry Free Day for tips that you may do during the daytime to assist restful sleep at night.

Reduce caffeine and other stimulants. If you drink coffee, black tea, cola and other stimulant beverages, moderate the amount that you consume and don’t drink them after 1:00 pm (or about ten hours before your desired bedtime). Diet pills, sugary foods and excess alcohol should be avoided if sleep eludes you, as well.

Restore hormonal balance. Did you know that for women of peri-menopausal or menopausal age, loss of sleep is the most common symptom complained about during doctor visits? For women from the mid-thirties to mid-fifties, restful sleep may be more available for us when we restore balance to the naturally shifting hormonal health. There are several factors at play here, with hormonal balance and endocrine system function taking a major role. Please read Women’s Health at Any Age and Women’s Health at Any Age -The Herbs for additional information. Men also have hormone imbalances, and may need help with restoring their hormonal health, too. The herbs that we refer to as ‘women’s herbs’ have been used to help men’s hormonal balance for centuries, and may be considered to help induce restful sleep, as well.

Another helpful factor for this concern is to reduce most soy products (the uncultured soy, that is). Instead, eat one teaspoon of miso, made into miso soup, broth, salad dressing, veggie dip, or any way you may enjoy consuming this health providing, truly nutritious soy food. Please read The Great Soy Debate for a further understanding about the truth about soy.

Express your gratitude just before bedtime. Whether speaking aloud or silently, convey your thankfulness for those around you and all that you have and are. Smile as you feel the gratitude within your heart and body. This helps to prevent worry and quiet your buzzing mind.

Breathe deeply and exhale completely. Lie down and get comfortable. Breathe in; take a long deep breath. Expand your belly while doing so. Exhale completely. Squeeze your tummy muscles in as you release a little more air. Relax a moment. Take another deep breath. Repeat for a few minutes, really keeping your focus on the breath. Let your mind become free of the daily thoughts and worry as you breathe.

Don’t turn on the light. Once the light is off, do your best to keep it off for the entire night. Have nightlights available in appropriate locations for your needs, though it’s best not to keep one on in your bedroom. Many people put the light on to read or watch television when they have trouble sleeping. As soon as the light is on, your inner chemistry shifts and it may take longer to begin to calm down again so you may get your rest.

Sleep in the dark. The darker your room while you sleep, the more naturally produced melatonin you will be able to manufacture. The melatonin produced within the body is a hormone that helps regulate our biologic clock, allowing us to reach our deep REM sleep. Turn lights off at night. If light comes in your window from a street lamp, you may want to get darker shades or drapes to block it out as much as possible.

Do your best to go to bed at the same time each night. This helps to set the internal clock so that you may get into a rhythm of deep sleep at night and awakening feeling refreshed.

Now, many folks will try several of these suggestions and still need additional support. The following herbs and supplements may be of use.

Calms Forté is a homeopathic remedy formulated with four botanicals that have been used by doctors and health practitioners to soothe and quiet irritated nerves and edginess without sedatives or tranquilizers. Calms Forté also contains five biochemic phosphates in 3X potency, to nourish and strengthen the nervous system to help us deal with everyday stress. Calms Forté is safe enough for babies, children and the elder members of our communities. There are no known side effects or contraindications with medications.

Flower essences have been used for decades to support emotional balance and to calm the spirits. According to Flower Essence Services: ‘Flower essences are herbal infusions or decoctions, made from the flowering part of the plant, which uniquely address emotional and mental aspects of wellness. The first 38 flower remedies were formulated by a British physician, Dr. Edward Bach [pronounced ‘batch’], in the 1930’s, although new remedies from other plant species are now available… Flower essences are energetic imprints of the life force of plants which interact with the subtle bodies of the human being, and evoke specific qualities within us. We can say that they work in a similar way to inspirational music or art, which carry meaning through the vehicle of sound or light, while the flower essences work through the medium of water.
Modern physics has known for nearly a century that matter and consciousness are intertwined. However, medical science still generally works with a nineteenth century model of the human being as a mechanism in a world of machines. We expect that in the coming century, medical science will develop ways of studying the impact of consciousness on health, and we will learn more about the ways in which flower essences work.’

• White chestnut is helpful for quieting the endless loop tape in the mind. White chestnut helps with worry and persistent thoughts of what we did, didn’t do, need to do, wish we did, etc.
• Elm, the flower essence for when we’re feeling overwhelmed is helpful for when we feel we can never catch up with our duties and responsibilities.
• Wild Oat helps one find their inner calling and life purpose; and manifest their goals.
• Larch supports self-confidence when we fear we weren’t good enough, didn’t measure up or failed.

Depending on what is out of balance in the emotional state of the individual when losing sleep, it may be any one or combination of the flower essences, but these examples are often the more helpful choices.

Holy basil, with Latin names Ocimum sanctum or Ocimum tenuiflorum, can help with focus and reducing feelings of anxiousness, irritability and excess stress during the day. In the evening, it is helpful for quieting the excessive thoughts of the mind and assist with excess inflammation. And Holy basil is also good for strengthening the immune system and supports adrenal function. To purchase a high quality Holy basil product, please look for Gaia Herbs, the New Chapter product in vegi-caps or an organic tincture such as Herb Pharm’s.

Usha Daytime Stress Formula, from Organix South, is made with organically grown Ashwagandha, an Ayurvedic herb used for strengthening and regulating the entire body, helping the body adapt to stress. Some of its specific traditional uses include detoxification, excess inflammation, insomnia and improved sexual vitality. Use of Ashwagandha in the daytime may well support restful sleep in the nighttime.

Nisha Night Time Stress Formula, also from Organix South, is made primarily from an Ayurvedic herb called Bacopa monnieri. Bacopa’s traditional uses include memory function, clear thinking and improved learning skills. When we are able to improve brain function during our day, we may sleep much more deeply at night.

Sound Sleep from Gaia and Zyflamend PM from New Chapter provide potent extracts to support deep relaxation and rejuvenative sleep. Zyflamend PM is formulated to help the body feel balanced when excess inflammation has its tight grip on our physical body. They both help relax tense muscles.

Nervous System Tonic and Adrenal Support Tonic, tinctures from Herb Pharm may also support the body’s ability to reach the deep, restorative sleep that can rejuvenate energy and vitality.

Apple juice and Kudzu drink is a soothing and relaxing warm drink, ideal before bed, which serves the body with double duty. Besides helping us to fall asleep, it is also an excellent tool for helping the body repair a leaky gut, something that seems to accompany any auto-immune disorder or chronic imbalance.

About one hour before bedtime is an ideal time to prepare the Apple juice and kudzu drink for encouraging a restful night’s sleep.

To make, bring 1 cup of organic apple juice to a slow simmer, preferably in a glass or enamel pan. Put 1 round tablespoon of kudzu root powder (available at most real health food stores) into a mug with 2 tablespoons of cold filtered water; stir together and then pour into the heated apple juice. Stir with a wooden spoon constantly. The apple juice mixture will look cloudy at first; and then it will become translucent. Stir for one minute more; let cool to a palatable temperature and sip until gone.

Essential oils- Aromatherapy is an ancient form of botanical healing used throughout the world. Aromatherapy is the use of scented compounds from the oils found in plants for the purpose of affecting a person’s mood or health. The highest quality essential oils on the planet come from a wonderful German company named Oshadhi. They may seem slightly more expensive upon first glance, but because less oil is required to produce an effect, they are considerably more economical.

Essential oils may be used in a bath, on our pillow, in massage oil or in a diffuser to fill our senses with the scent to support relaxation.

• Lavender has been used for relaxation for centuries. This essential oil can calm and sooth the nerves, helping the mind relax and unwind, so that sleep may come more easily.
• Ylang ylang is a floral-y scented oil that may be used to lift spirits, calm the mind and console the heart, easing grief and inner pain.
• Clary Sage is a superb essential oil for peri-, post and menopausal women (and men, too). Soothing for the soul, balancing for the emotions and a tool to lift the spirits, clary sage and its musky scent assist us in taking in the deep breaths necessary for restful, rejuvenating sleep.

You’ll notice that I haven’t included melatonin here. Melatonin in supplement form is a synthetic hormone. Since I feel that these types of therapies may not be as safe and healthful for people, and not as good for the Earth when produced, I believe that, like drugs, they should be reserved as a last resort.

And so I now wish you deep rest tonight and a refreshing day tomorrow.

More than 600,000 people experience a stroke in the US every year. A stroke, when the blood to the brain is interrupted, can cause a wide variety of symptoms with mild to debilitating side effects for survivors. Mild symptoms after a stroke might include numbness, muscle weakness, either a partial or totally altered sense of smell, taste, hearing, or vision, drooping of the eyelid or weakness of the eye muscles. Serious symptoms can involve the ability to speak, understand language or walk; frequent confusion, poor memory recollection and equilibrium problems.

Rehabilitation can take months or years, and a full recovery may never be complete. Physical therapy, occupational therapy or speech and language therapy may be necessary for the individual’s recuperation process. Since nearly half of post stroke patients are believed to experience depression, antidepressant medications are often indicated. The road to wellness can be a long and arduous road for the patient and their family members. But, with a little help from nature, we may be able to speed recovery and feel better sooner.

Eating fish high in the omega 3 fatty acids is believed to help prevent heart disease and stroke. It may also be helpful for recovery after a stroke, as well, but the focus of most of the research has been on the reducing risk of stroke. There are a significant number of studies supporting the use of fish oils for cardiovascular health. Researchers at Northwestern University have reported that omega-3 fatty acids may help to prevent stroke by lowering blood pressure and LDL cholesterol.

There are several excellent herbs and supplements that are believed to support an acceleration of the healing process after a mild or even a serious stroke. Centuries of use for sustaining or regaining brain and nerve health, they may be helpful for recovering after a stroke has occurred.

St. John’s Wort has received considerable attention for its ability to support those with mild to moderate depression. Over the past twelve hundred years or so, St John’s wort has been used to support nerve health and repair damage, including some of the types of symptoms one might experience after a stroke. Rubbing St. John’s Wort Oil onto the affected regions of the body, such as the face, hands, feet, etc could help to speed recovery.

For St John’s wort taken orally, only an organic product should be chosen for optimal results. Some of the best forms used over the centuries are:
Tea (be sure to place a lid over the cup while it steeps for a full 15 min. Traditional use of tea for medicinal use usually called for 4 cups sipped throughout the day.)
Tincture (Herb Pharm, Gaia Herbs and Avena Botanicals are excellent brands.)
Gaia produces a superb St. Johns Wort extract in capsule form. Potent and very convenient.
Dried herb is considered milder in action than a good extract, but more recently has been used in capsule and tablet form.

Several years ago, a woman named Carla came to me for help for her husband. He was in his mid-30’s when he had a stroke and four years later, his right side still had issues of neuralgia, and the right side of his face still drooped considerably. This caused slurred speech and blurred vision. Her husband had become somewhat of a recluse, as he did not like dropping things, needing so much assistance, the stares as he limped and the constant repeating of words and phrases when folks couldn’t understand him. As a result, he hadn’t left their home in more than two years.

We spoke of nutritional foods to support his weakened body. We also thought that he would be wise to do a cleanse when he felt strong enough, since he had needed numerous medications during his recovery. To support nerve health, I taught Carla about the history of use of St John’s wort. She thought that her husband would enjoy taking a tea, but would likely reject the tincture or capsules. She decided to add the tincture to his tea.

Four days after our meeting, I received a call from Carla. Her husband loved the tea and had been drinking about six cups each day. She had added only a small amount of tincture to each cup. I could hear elation in her voice. She blurted out, “Cindy, I can’t believe it! He’s all better!” She went on, “I finally told him this morning that I had met with you and that you had told me about the tea. He said that he wants to drink St John’s wort tea every morning forever! Is that safe?”
“Yes, yes.” I replied. “I think so! I am so glad to hear he is better. It’s great to hear!”
“I think I will continue with the tincture until the bottle is gone. Will that be OK?” she asked.
“I bet it will. Please stay in touch, and let me know if he continues to feel ‘ back to normal’,” I requested.

You will never hear me suggest a ‘standardized extract’, the herbal products produced and promoted by the pharmaceutical industry as having specific quantities of the phytonutrients that some chemists believe to be the ‘active’ ingredients. These products are nearly always extracted with chemical solvents, leaving a small amount of those solvents behind in the herbs. I’m fairly certain that we don’t need a bit of dry cleaning fluid, nail polish remover or other chemical solvents in the herbal products we choose to help heal ourselves.

Lion’s Mane is a powerful medicinal fungus that recent research has shown may help regenerate seriously damaged brain and/or nervous system cells. This early research shows that even when cells are considered dead or permanently damaged, Lion’s mane may indeed work to restore the integrity of the cell by stimulating the production of Nerve Growth Factor. For a high quality product, please check out Fungi Perfecti.

Mental Clarity from New Chapter’s Mycomedicinals line, is formulated by the world renowned mycologist, Paul Stamets. Made predominantly from certified organic Lion’s mane, it also has Cordyceps, Reishi and other mushrooms to support nerve and brain health.

Hawthorn leaf, flower and berry support the entire cardiovascular system. Traditional uses of hawthorn include high or low blood pressure, arrhythmia (irregular heart beat), angina (heart pain), blood circulation and heart failure.

Flora has produced a fantastic Hawthorn Heart Formula, a delicious liquid that supports the entire cardiovascular system. If you prefer capsules, Gaia makes a potent organic product called Hawthorn Supreme/a>. Gaia also produces a Hawthorn Berry Solid Extract, easily added to warm water for a tasty beverage.

Coenzyme Q10, also known as CoQ10, ubiquinone, ubidecarenone, is a substance similar to a vitamin and is present in all human cells. It is responsible for the production of energy within each human cell. It is estimated that 95% of all our body’s energy requirements (ATP) is converted by the mitochondria with the aid of CoQ10. This means that organs that require a significant amount of energy such as the heart, lungs and liverNew Chapter CoQ10+ Food Complex have the highest concentrations of CoQ10.

The only CoQ10 supplement on the market that contains real, complex whole food is the New Chapter CoQ10+ Food Complex. A leading antioxidant researcher has found the CoQ10+ Food Complex to be 20 times (that’s 2000%!) greater antioxidant activity than other CoQ10 products on the market. Another testimony to the power and wisdom of nature. I would only use this superb product rather than a synthetic form or a chemically isolated form, which is what we get in every other product on the market, regardless of the delivery system that they use or marketing concepts used in their advertising.

Reishi is a mushroom used for good health, vitality and longevity for more than four thousand years. Composed primarily of polysaccharides, triterpeniods, proteins and amino acids, researchers have found Reishi to have anti-tumor, immune and blood pressure modulating effects. Look for potent, certified organic Reishi in liquid or capsules from New Chapter or Fungi Perfecti.

It can be a long road to recovery for both the person who suffered a stroke, as well as their family and support team. With a little help from Earth Mother, maybe that road can be a little easier.

A television commercial for one of the newer depression medications states that 70% of people in the US taking prescription meds for depression report that they still experience significant depression symptoms. These numbers don’t really bode so well for the multi-billion dollar pharmaceutical industry.

There is sufficient evidence that eating fish frequently, two or three times a week, and consuming the right balance of omega fats gives us a much greater chance of preventing many types of mental illness and improving depressive and manic states. Researchers have found that people that consume fish only occasionally have a greater chance of experiencing the various forms of mental illness than those who eat fish often and those people with no fish consumption have the greatest chances of a mental and emotional imbalance.

There are other important nutritional needs for a healthy functioning brain and nervous system, too, but the minerals and B vitamins, etc mean little when the omega 3 fats that help to maintain the physical integrity of the cells are missing. As with all matters of optimal health, we should eat a wide variety of the whole foods that our ancestors ate.

Numerous studies show that simply adding a high grade fish oil supplement, with or without the appropriate medication, may improve symptoms, including memory and help prevent a relapse. An article from WebMD, Fish Oil Eases Depression, shows us some fascinating info that we should all be aware of for prevention and supporting those loved ones that find themselves feeling blue, manic or otherwise out of emotional balance.

McLean’s Hospital, a well respected psychiatric hospital in Massachusetts has done some cutting edge research on fish oils and improved mental health. Many more studies are currently underway for depression, bi-polar and other mental health conditions. The early results are very promising. Participants in some of the studies showing positive results have used considerably more pharmaceutical high grade fish oil than is suggested on the label of products on our health food store shelves or purchased from holistic healthcare providers.

If you or a loved one is experiencing any type of mental illness and your medication isn’t doing all that you and your doctor desire, speak to her/him (or a naturopath, osteopath or other alternative healthcare provider) about adding fish oil to your program. S/he can help you determine an amount that may be most helpful for the individual’s needs.

One recent meta-study looked at eighteen previously published studies concluded that there was insufficient evidence that fish oil was helpful with depression. Some of these studies are indeed reputable, while others are too small or considered otherwise unreliable.

Studies often lean toward a specific result, even at some of the respected research facilities, depending on who has funded the study and what their objective in doing so might be. As a result, we sometimes find studies using a lesser grade of product, a lower quantity than is needed to produce results or other flaws in methodology.

Isolating EPA (eicosa-pentaenoic acid, one of the omega-3 fatty acids found in fish) or DHA (doeosahexaenoic acid, the other omega-3) may be less effective than using a more complex fish oil product. The research of those people who eat fish often, even large fish prone to higher concentrations of heavy metals, show less mental illness, attention issues and other brain and nervous system disorders. Once again, this points to the idea that the whole is greater than an isolated number of its parts.

If you’re looking for one of the fish oil products considered superior, clean, pure, potent, etc. please check out Nordic Naturals, Carlson Laboratories, New Chapter Supercritical DHA 100 and Renew Life’s Oil Smart and Fish Smart. Remember that Quality is Everything!

More soon on this very important topic real soon.

There are lots of things we all can do, beginning right now to silence the mind’s chatter and calm the spirit. Most of them don’t cost us anything but time and devotion. You simply need to do them regularly. Most of us know that prevention is the best medicine. These Seven Steps can be used as prevention by supporting balance for the mind and spirit before worry causes pain or serious illness. And, they may also be practiced right along with a treatment program.

1. Breathe deeply. Take about ten minutes or more every day to quiet the mind by focusing on your breath. You may try five minutes upon awakening and five minutes just before you go to sleep. Or you may prefer the shower or waiting in line to breathe deeply for a few minutes. Wherever you find a few moments in your day, just close your eyes, relax and focus on your breath.

Let your attention follow your breath; slowly in…; slowly out…; now breathe out just a little bit more. Rest a moment. Breathe in. Repeat. Listen to your body. Stay present. Whenever a thought from the past, future or the outside world slips into your consciousness, acknowledge it, agree to ‘deal with it later’ and bring your attention back to your breath. Quietly In… Out… In… Out… Relax. Breathe deeply from deep in the belly.

Whenever you find yourself in a stressful situation and things begin to feel overwhelming, try practicing this or another breathing exercise. Breathe in and out; breathe out just a bit more. Breathe in again. Now you’re better equipped to respond to whatever was compounding your stress level.

2. Feel gratitude. Express your gratitude often; to yourself; your loved ones; your Creator; to those who offer you their assistance throughout your day; to everybody and everything that impacts your life. Feel the emotions that accompany true thankfulness for all that you have right now.

Practice this acknowledgement of gratitude every day. If you’re in a particularly stressful situation, do it often throughout your day and you will notice how quickly things begin to shift.

Twenty-six years ago, when I was six months pregnant with my first daughter, I arrived home to find it surrounded with firefighters, blackened, with a few wisps of smoke still swirling from the door and windows. The surrounding ground with drenched. I had lost everything in there, but even in that moment, it felt like it was somewhat insignificant in the bigger picture of life. I just kept rubbing my tummy and mumbling “It was all just stuff; I have what’s really important to me.” I must have said this, mostly to myself, at least a hundred times over the next few days. I also felt grateful for my friends and loved ones, for strangers who reached out to help, etc. This strong sense of gratitude got me through this very difficult situation.

3. Smile as often as you can. When we smile and laugh, we produce the very chemicals that make our brain and nervous system feel happy and calm. Smiles are infectious, so if we smile more, so will those around us. We’ll all feel better. The more worried, stressed, anxious and depressed we may be feeling today, the more important it is for us to smile frequently.

When you’re feeling particularly worried, force yourself to smile. Really stretch that smile into an exaggerated grin. Hold it a few moments, and repeat. See if this helps you to cope with your current situation.

The following is a brilliant case for smiling throughout your day, excerpted from the Universal Tao Center website article “The Inner Smile”.

‘A deep inner smile spreads like a relaxing elixir making us receptive to transform negative energy into positive. Conversely, a scowl suppresses our immune system by increasing stress, contracting channels and blocking energy. Research by French physiologist Dr Israel Waynbaum indicates that facial muscles used to express emotion trigger specific brain neurotransmitters. Smiling signals happy healing hormones such as ecstatic endorphins and immune boosting killer T-cells whereas frowning triggers the secretion of stress hormones. Smile therapy actually lowers the stress hormones cortisol, adrenalin and noradrenaline and produces hormones which stabilize blood pressure, relax muscles, improve respiration, reduce pain, accelerate healing and stabilize mood. If you’re feeling down, the stress hormones secreted with a scowl may increase blood pressure, weaken the immune system, increase susceptibility to infections, and exacerbate depression and anxiety.

But what if we don’t feel like smiling? Can we fake it till we make it? Though a heart-felt smile has a deeper effect, even a surface smile tricks the brain into releasing happy hormones according to facial biofeedback research. And the more we smile, the more we want to smile, concluded a study where people allowed to smile found cartoons funnier than those suppressed from smiling by holding pencils in their lips. This is because each time we smile we reinforce happy neural pathways that fire more spontaneously with each subsequent use. Self-love smiling circuits then release healing nectar and self-hate messages release poisons that breed disease according to Taoism.’

4. Laugh frequently. It’s pretty hard to feel miserable when you laugh. If you’re stressed and worried, try going out to a club to enjoy a comedy show or a really funny play. Read the funnies, watch comedies and tell (good) jokes. Laughter, like smiling, increases endorphins, which increases a sense of well-being and seems to offer a natural pain killing ability. Laughter is shown to strengthen immune health, the cardiovascular system, helps us think more clearly and improve memory, and release physical and emotional pain. Pretty funny, aye?

5. Think good thoughts. Good thoughts help us to allow for goodness to flow about wherever we are. When a negative thought enters your mind, first stop it; then switch it around to a positive take on the given topic. When we’re stressed, anxious, withdrawn and in pain, the negative thoughts can flow like water from the tap. But just beginning the process of positive thinking allows for a break in pain and illness and gives us a sense of calm and more balance.

This can be a challenging process when we have been severely worried and anxious for awhile. Years ago, when my older daughter was a teenager, I found myself sleeping poorly and worrying about her well-being all the time; literally all the time. My mind raced from one fear to another; on and on. As part of my spiritual practice, I took on the assignment of transforming those worried, negative thoughts into calm, positive thoughts. I read that this may take a week or more to complete. It sure did! I found this process very empowering, and I worked to create positive thinking with each and every negative thought. It seemed to support my health on many levels, but it took me about eight months to finally feel that I was thinking positively nearly all the time.

If you are feeling stressed and get anxious more easily these days, you probably have a long string of fearful thoughts, like the endless loop tape, that begins upon awakening and may or may not shut off when you go to sleep. If this describes you, I urge you to try the exercise.Cchange your thoughts and begin to think more positively, one thought at a time. Every time you have a negative or fearful thought, rearrange it to become positive and kind of heart. Remember to breathe as you switch out those dark thoughts. You will likely find it difficult at first, as I did. But stay with it. The benefits are rewarding.

6. Move your body. Exercise daily; ideally for 30 minutes or more. The Mayo Clinic states: ‘Some evidence suggests that exercise positively affects the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release tension in muscles, help you sleep better and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.’

Start where you are. If you’re not up for a 30 minute workout yet, start with six or ten minutes and every day, add a minute or two to the length of your workout until you reach 30 minutes daily.

Don’t overdo it, though. Excessive exercise can put too much stress on the heart, arteries, and glands, using up energy and putting our nervous system at an increased risk of breaking down.

7. Give back, or as I prefer to say it, pay it forward, often. Serve your community, your family and don’t forget to nurture yourself. If you have children, volunteering in your community is a wonderful way to spend time with them, and you’ll be building a strong foundation of character that they’ll take with them into adulthood.

Help an elder in your neighborhood, read to young children in a local daycare or neighborhood youth program or take on the big business polluters in your region. Whatever feels right to you, go on out there and help someone in need. Even small gestures done as often as we can make the time for make a huge difference in our own lives and in the world.

Be sure to care for yourself, too. Don’t be a martyr. We can care for our loved ones most effectively when we have also nurtured and pampered ourselves. I hear parents and caregivers often say that they don’t have the time to nurture themselves, or they just can’t afford to. I understand this well. But we really can’t afford not to, financially and with our time. Take a walk, a soothing bath, a much needed vacation or just buy yourself flowers every week.

If you are a caregiver who rarely takes care of yourself, please visit this wonderful blogsite: Intensive Care for the Nurturer’s Soul. You’ll be glad you did!

If you would appreciate some powerful and inspirational reading to continue to help relieve you of worry and fear, please check out any of the books written by Thich Nhat Hanh, such as Peace Is Every Step, or by H.H. The Dalai Lama, such as An Open Heart.

Have a good day!

Do you ever wake up feeling completely worn out? Did you then decide you just couldn’t face going into work or on with your plans? You are not alone. The statistics in America on work days lost to the effects of fatigue are staggering. People of all ages, from young children to the elderly, are finding that normal daily living these days is simply exhausting. Some find that they feel weary soon after awakening, while others need a nap after lunch or mid-afternoon. Whether or not we fall asleep easily and rest deeply, we are a nation of severely fatigued citizens.

Stimulants are more popular than ever. Coffee, soda, black tea, energy drinks and OTC or prescription medications are relied upon by millions just to make it through the day. Sugary sweets are devoured excessively, hoping to provide a much needed boost. But these are not real solutions, and we frequently find ourselves burning the candle at both ends, which can lead to physical or emotional burnout.

Memory loss and brain fog often accompany fatigue. The feelings of ‘fuzziness’ associated with brain fog are a daily part of life for many folks in today’s frantic society. Short term and sometimes long term memory loss are a nagging reality for most of us as we age and is now even considered normal.

Fortunately, the herbal world is rich with solutions. One of the world’s most revered herbs used to combat the effects of stress, fatigue and memory loss is virtually unknown in the United States. This herb is Rhodiola rosea, and if you haven’t heard of it yet, you will! There is a wealth of research showing the effectiveness of Rhodiola for literally dozens of symptoms and conditions.

Rhodiola is an herb that is definitely dose dependant. But regardless of the amount of Rhodiola taken, it appears to reduce fatigue and strengthen the immune system, helping to prevent cold and flu during times of stress. Rhodiola also improves resistance to the harmful effects of both physical and emotional stress and exertion throughout our bodies. And Rhodiola is shown to improve work productivity, regardless of what other benefits were desired.

At lower doses, Rhodiola is shown to stimulate the brain’s cognitive function and memory. Lower doses are considered 100 mgs. or less. Studies have shown that these low doses can be taken over time, usually twice a day for days, weeks or for months, to help prevent memory loss, poor thought processing or difficulty in learning. Researchers believe Rhodiola may even prevent or help improve some of the age-related memory loss in elders. Rhodiola, often taken at this low mg amount every hour or two, is a favorite for studying for exams, and for increased memory retention during exam week. School-aged children, nurses, lawyers or new drivers may benefit as the pressures of doing well on exams takes hold.

The action within the body seems to be caused in part by an increased permeability of the blood brain barrier to the building blocks of dopamine and serotonin, two important neurotransmitters within the brain and nervous system.

Physicians working the night shift were part of a double-blind crossover study using low doses of Rhodiola. A statistically significant improvement was shown within two weeks in all categories: concentration, calculation, short-term memory and associative thinking, leading to fewer mistakes and better care of their patients.

Lower doses, taken only short-term for the stress of taking exams, were shown to significantly raise test scores and reduce errors. This should be good news for students with mid-terms or final exams coming up.

Taken in medium doses, 200-300 mgs. once or twice daily, Rhodiola has been used in numerous studies and shown to significantly improve stamina, endurance and sexual vitality. Safe and legal for athletes, Rhodiola could improve anyone’s game without the side effects of stimulants or steroid-like preparations.

Rhodiola taken in larger doses has a sedative effect. Research has shown that the “Parkinsonian” symptoms of several serious health conditions, including tremors, stiffness and slowed movements, were appreciably reduced.

In conclusion, Rhodiola has been clinically shown to lift the spirits and increase memory and cognitive function while calming the adrenals and improving motor coordination. Be sure that you read the label of any Rhodiola products you consider trying, as only the Rhodiola rosea species has the research that shows such promising results. Other species are marketed, but don’t appear to offer the same physical, mental and emotional benefits.

And, as I always warn folks of, be sure to purchase only very high quality herbal products, as many brands of Rhodiola are extracted with chemical solvents, such as hexane, acetone and PERC (dry-cleaning fluid). Organically grown, naturally extracted herbs may be your best bet!

For additional information about the amazing virtues of Rhodiola rosea, please read The The Rhodiola Revolution: Transform Your Health with the Herbal Breakthrough of the 21st Century by Richard P. Brown, Patricia L. Gerbarg, and Barbara Graham.

Stay tuned; we will look at the benefits of other helpful herbs for focus, concentration, memory retention and reducing fatigue in the near future.

Kids are back to school and autumn brings parents’ concerns about their children’s ability to focus, complete tasks and retain what they’ve learned so that they will be successful in our competitive world. There may be appropriate times to resort to prescription medications, but giving a child a class two narcotic should not be the first plan of action when a child’s abilities are in question or even when there is a more serious problem.

ADD, ADHD, various learning difficulties, childhood depression and a host of other physical or emotional health issues have risen exponentially in the last few decades. This is of growing concern to parents, pediatricians and educators alike. The side effects associated with many of the medications prescribed to children for attention and learning issues can include increased blood pressure, rapid heartbeat, seizures, chest pain, dependence, hallucinations, tremor, severe headache or migraines and many others. Most of these pharmaceutical drugs have never been tested on children, so the long-term effects are unknown. Do we want to risk such serious side effects before trying other, more wholesome avenues toward supporting our kids’ attention and learning skills?

There are several dietary and nutritional approaches that may be implemented for the challenges that so many children and parents face today. The first thing parents can do is to eliminate all artificial chemicals in the food and drink of their child’s diet, including artificial colors, flavors and preservatives. When we do this, a lot of the devitalized foods that can disrupt our ability to focus also leave the diet.

Reduce or eliminate sugar, fruits, fruit juices, deep-fried foods and flour, even whole grain, from the diet. I can hear your gasps from here! No bread, pasta, cereal or French fries? This would eliminate most of the foods in an American child’s diet! Providing healthier choices in the home will be the first step in your child’s eating more nutritious foods.

Starbright–Meditations for Children by Maureen Garth

Whenever possible, buy organic foods and beverages for your children and for the whole family. Research has shown that the chemicals sprayed onto our commercial fruit and vegetable crops may significantly increase Parkinson’s disease. This research raises the question of what these chemicals are doing to the young, fragile growing brains and nervous systems of our children.

There are several excellent choices of herbs and supplements to help increase the attention, focus and cognitive function for both children and adults. It is imperative that we choose the purest and highest quality products, if we desire to witness significant changes in mood, focus and ability to retain what is learned. Too many of the products offered on the US supplements market are rancid, made from chemical extractions or of such poor quality as to offer little benefit.

Essential fatty acids (EFA’s) are crucial for literally every cell in the body. They are referred to as ‘essential’ because the body cannot manufacture them, and therefore, must be consumed in the diet. Our ancestors got these good essential fats from fish, animal and organ meats, nuts, seeds, cultured foods (yogurt and kefir), and to a lesser extent, from vegetables.

A human brain with the water removed, is up to 30% fats, and a significant portion of these fats are the omega 3 essential fatty acids. Without good fats in the diet, our brain cells are built with poor quality fats, which may not transmit information well or function properly. When we consume high-grade fish, flax or hempseed oil, we nourish every connection within the brain and nervous system, allowing transmission of information without interruption. Numerous studies have been done showing EFA’s effectiveness with some of today’s common conditions, including ADD, ADHD, IQ scores, depression, bipolar disorder, anxiety, dyslexia, learning difficulties, visual function, hostility, aggression and many other related conditions.

Studies have also shown that children with any of these conditions are more likely to experience allergies, asthma, eczema, stomachaches and ear infections than other children. This indicates the probable connection to the digestive system, including both assimilation of nutrients and elimination of toxin accumulation. Supplementing at mealtime with children’s digestive enzymes and an excellent probiotic (acidophilus, bifidus, etc) first thing in the morning (wait 15-30 minutes before eating) will help the body to get the nutrients to the cells and improve elimination of toxins. Include more cultured foods in your child’s diet. Kids often love yogurt, kefir, miso, sauerkraut and pickles, given the opportunity, because they taste sour and/or salty!

Moonbeam: A Book of Meditations for Children by Maureen Garth

As I‘ve often stated, the quality of the nutritional supplements that we choose is of utmost importance when we desire an improvement in health. The percentage of high quality products on the US market is quite low. Please read: Herbal and Nutritional Products- The Good, Better and Best, posted to this site very soon, for detailed information about which products are superior in the supplements industry, and why this may be so. Meanwhile, the best children’s digestive enzyme, in my humble opinion, is from Renew Life, and is called KidZyme. The very best probiotics, (and the only ones that I suggest) are produced by the following companies: New Chapter (capsules or powder), Natren (capsules or powder), Bio-K Plus (liquid or capsules), and a wonderful, rarely found product called Haelan 951 (liquid).

It is believed in holistic medicine that toxin overload within the body can greatly contribute to brain and nervous system disorders. A recent study showed that the average child, by his/her fifth birthday has the level of toxins in her/his cells that an eighty year old person had just fifty years ago. Gentle daily detoxification using foods and nutritious herbs is the safest method for reducing this toxic load from the liver, blood, organs and cells. Lemon juice, organic blueberries, Cellfood, nettles and raspberry leaf tea can all support gentle and safe daily detoxification.

When Holy basil (Ocimum sanctum) or Melissa (lemon balm) is added to the EFA’s, probiotics and dietary modifications, results can be profound. Positive results are often noticed by teachers and parents within just a few days. Holy basil can also help with feelings of anxiousness, irritability, attention, focus, blood sugar issues, restlessness, disturbed sleep and mood swings. Melissa is soothing, calming, and beneficial for helping to improve focus. Both of these gentle herbs can support the immune system, helping to prevent cold, flu, ear infections, etc. according to research.

The Rhodiola Revolution by Richard P. Brown, Patricia L. Gerbarg, and Barbara Graham

Minerals are also an important group of nutrients for brain function. An easy way to ‘sneak’ minerals into your child’s diet is to sprinkle kelp or dulse flakes into everything you cook. Sea vegetables have all the macro and trace minerals needed by the developing and properly functioning brain. Another way for children to enjoy consuming vital nutrients is by offering them herbal teas every day. Experiment with flavors that they may enjoy, and feel free to add extra nettles, raspberry leaf or alfalfa to increase the nutritional profile. Be sure to cover the tea cup or teapot as it steeps to retain those important vitamins, minerals and phytonutrients.

Ample amounts of Vitamin B complex have been associated with good brain and nervous function. Likewise, low amounts of B vitamins have been shown to reduce cognitive function, increase irritability, depression and poor test scores. Good food sources of the B vitamins include all cultured foods, including whole milk organic yogurt and kefir. It is important to choose whole milk organic cultured dairy foods, as many important nutrients are bound to the fat, so low-fat and fat-free versions are simply not as nutritious. And as far as the fat goes, these are good fats, the ones that support good health and brain function! By the way, these foods are ok for those with lactose sensitivities, as the lactose is broken down through the culturing process.

There are few children’s multi-vitamin and mineral supplements on the market that are honestly natural. Tiny Tabs from New Chapter are easily swallowed, even by small children; supplying complex cultured whole food vitamins, minerals, trace elements and thousands of other nutrients. They are not specifically formulated for children, but if your child’s doctor, nurse or nutritionist has suggested a vitamin/mineral supplement, this is a top quality choice. Another excellent choice is a delicious fruity flavored liquid made by Flora, called Kinder Love Multivitamin for Children. This wonderful product has been produced for more than 50 years, and is made with complex whole foods, as well.

With so much stimulation in today’s society, children often don’t have enough quiet time. Teaching children to practice yoga, martial arts or meditation is an ideal adjunct to good nutrition. Improved test scores, increased attention span and reduced aggression and hostility were some of the results found in experiments with children who meditated just fifteen or thirty minutes each day. Gardening, take a relaxing stroll in the park or the forest, reading or lying quietly each day helps children and adults alike to regroup and relax the mind. These practices will likely carry forward into adulthood, helping to increase productivity and contentment while helping to reduce chances of depression, anxiety and substance abuse later on.

Limit television watching. You may choose to set limits per day or weekly, or allow a short period of TV after exercise and free play.

And sometimes we need to sit back and let children be children!

With such effective tools for safely addressing the needs of our children’s brains and overall health, maybe we can reduce the need for daily narcotics in our kid’s lunchboxes.