Years ago a friend lost his job as an engineer. Rather than seeking employment in the corporate world, he decided to farm. Not growing up on a farm, it took several years of poverty for them to see the fruits of their labor.

Why am I telling you this? One day his wife confided in me that the only fresh salads they got were from the weeds in the backyard. Unbelievable? Not really. The herbs growing in our backyards contain many more nutrients than the bags of iceberg lettuce in the produce section of the grocery that most of us call a salad. Let me introduce you to a wild salad—one of highly nutritious herbs—growing in my yard.

 Dandelion

The chief of salad greens, dandelion (Taraxaum officinale) cleanses your liver and kidneys and promotes digestion. It also delivers boron, calcium, and silicon; making it an excellent choice for preventing osteoporosis and other bone and muscle conditions.

“Young dandelion leaves make delicious sandwiches, the tender leaves being laid between slices of bread and butter and sprinkled with salt. The addition of a little lemon juice and pepper varies the flavor,” states the classic book on herbs A Modern Herbal by Mrs. M. Grieve.

 Chickweed

Grieve also says that when boiled, the young leaves of chickweed (Stellaria media) “can hardly be distinguished from spring spinach, and are equally wholesome.” A crawling perennial, this wholesome herb grows about six inches tall. It has hairy stems, ovate leaves, and star-shaped white flowers (from which the name stellaria comes). Chickweed is native to Asia and Europe, but you can now find it in most parts of the world. It is a wonderful addition to skin products and also contains compounds that aid digestion; making it the perfect salad green. “Apart from its medicinal uses,” says Andrew Chevallier, FNIMH in his Encyclopedia of Herbal Medicine, “chickweed is a tasty and nutritious vegetable.”

 Lamb’s Quarters

Another ideal addition to your salad is lamb’s quarters (Chenopodium album). Amazingly, this European relative of spinach actually tastes like spinach. It branches like a tree and unchecked, can reach up to six feet tall. However, for your salad, you would want the young, tender leaves. Diamond shaped, they appear to have white powder on the undersides. High in beta-carotene, calcium, potassium, and iron, lamb’s quarters provides more nutritional punch than its cultivated cousin. Some folks even harvest it from their field before plowing and can or freeze it just as they would spinach.

Now that we have the foundation for our salad, with what shall we top it? I could add a few red clover blossoms, a cup of wild berries, some sprigs of mint, or even some chopped green onions—all from the backyard.

But this only begins our produce foraging experience. My backyard, and probably yours as well, also has herbs for health, ones for tea, and fruit for dessert. What have you eaten from your backyard lately? I’d love to hear about your experiences in the comments.

References:

•  Modern Herbal by Mrs. M. Grieve
• Encyclopedia of Herbal Medicine by Andrew Chevallier, FNIMH

Disclaimer:

If you are not familiar with foraging, please use a field guide for proper identification or have an experienced forager accompany you before eating wild foods.

Photo by Chiot’s Run

Native to South America, pau d’arco (Tabebuia spp.) is found in various parts of the tropical/subtropical world. Its range includes areas of southern Florida and northern Mexico to northern Argentina, including the Caribbean Islands. Also known as tahibo or trumpet tree, the pau d’arco grows from 16 to 160 feet tall, depending on the species. Some species are deciduous and some are evergreen and they produce flowers from 1-4 inches in a variety of bright colors. However, it is the inner bark of the Tebebuia impetiginosa species of this complex tree that interests us.

The inner bark of pau d’arco brews a tea that tastes a bit like teaberries with a pleasant aroma and reddish color. Because of the benefits of the two phytochemicals lapachol and beta-lapachone found in this bark, taking the tea or tincture is prescribed by herbalists for a variety of ailments and benefits. Let’s look at a few here.

Anti-fungal

One of the most popular uses for pau d’arco is yeast infections. Often a result of using broad-spectrum antibiotics, vaginal yeast infections, oral thrush, or rashes in moist places occur from the overgrowth of Candida albicans in our bodies. Fortunately, phytochemicals found in pau d’arco have an anti-yeast action comparable to some prescription anti-yeast medications. To treat a yeast infection with pau d’arco, drink the tea liberally, add the powdered bark to a salve, or cook up a concentrated decoction and apply frequently. You may also use these treatments for other fungal issues like ringworm, athlete’s foot, or nail fungus.

Immune Booster

According to James A. Duke, PhD, in his book The Green Pharmacy Herbal Handbook, low doses of isolated formulations of the two phytochemicals, lapachol and beta-lapachone, will boost the body’s immune system. This, coupled with its antiviral properties, makes it appropriate for use with influenza, Epstein-Barr virus, chronic fatigue syndrome, and mononucleosis.

Anti-inflammatory

Another active constituent found in pau d’arco is quercitin. Quercitin is a plant-derived flavonoid known for its anti-inflammatory properties. Herbalists and physicians alike frequently prescribe quercitin for inflammatory conditions. According to The Encyclopedia of Herbal Medicine by Andrew Chevallier, FNIMH, “Lapacho reduces and relieves inflammatory problems, especially in the stomach and intestines.” This action would make it an appropriate herb for colitis and irritable bowel syndrome. Other uses include treatment for fibromyalgia and rheumatism.

Like many herbs used widely in the past, pau d’arco is now under scrutiny and its use is controversial. Known side-effects include nausea and gastro-intestinal distress. Although the toxicity of Tabebuia impetiginosa is relatively low, often other species are found in over-the-counter products. According to Dr. Duke, “The whole bark presents no known threat of serious side effects, although some people might get nauseous. Isolated lapachol and beta-lapachone do pose grim risks.” Pau d’arco also has blood-thinning properties. So if you take anticoagulant medication or use any other anticoagulant herbs like garlic, I would find an alternative. If using this herb interests you, proceed cautiously or consult a natural health care provider.

Photo by Zero-X

Vitamins are essential to us in order to help our bodies function efficiently and to keep us in good health. Vitamins are found in various foods, in addition to being naturally manufactured by our bodies. However, sometimes we need some help in the form of vitamin supplements; it can be difficult knowing which vitamin supplement to choose unless you know the purpose and function of each one. This article summarizes some of the uses and functions of the most common vitamins.

Vitamin A

Vitamin A is associated with eye disorders, such as night blindness, and skin disorders, such as acne. It is also needed for immunity and maintenance of the skin. It helps with bone formation and acts as an antioxidant. (source: Prescription for Nutritional Healing, James F. Balch, Phyllis A. Balch). However, a deficiency in vitamin A is uncommon, with the exception of developing countries (source).

Vitamin A can be found in green and yellow fruit and vegetables such as asparagus, apricots, carrots and yellow squash, in addition to fish liver oils. Some plants and herbs, such as fennel seed, lemongrass, rose hips, sage and hops also contain vitamin A. Vitamin A is a fat soluble vitamin.

Vitamin B

There are several types of vitamin B; these include vitamin B1, B2, B3, B5, B6 and B12. Vitamin B is a water soluble vitamin. The function of the B vitamins include:

• brain function (vitamin B1)
• nerve health (vitamin B5 & B6)
• skin health (vitamin B3)
• eye health (vitamin B2)
• formation of red blood cells (vitamin B12).

Vitamin B also helps with the functioning of various other functions in the body. Sources of Vitamin B include:

• brown rice
• egg yolks
• fish
• meat
• milk
• nuts
• asparagus
• potatoes
• carrots
• sea vegetables (vitamin B12) (source).

Vitamin C

Vitamin C is an anti-oxidant and is important in protecting the body against infection, colds, flu, tissue growth and repair, promotes wound healing and increases the absorption of iron. A lack of vitamin C might be caused by smoking, alcohol consumption and the taking of drugs such as anti-depressants and analgesics (source: Prescription for Nutritional Healing, James F. Balch, Phyllis A. Balch).

Vitamin C is found in fruit and vegetables such as oranges, tomatoes, cabbage, green peppers and grapefruit, in addition to cranberries, blueberries and lemons (source). Vitamin C is also a water soluble vitamin.

Vitamin D

Vitamin D is needed by the body for a number of functions such as the absorption of calcium, healthy bones and teeth, thyroid function and blood clotting. The reason that many people become deficient in vitamin D during the winter months is that they do not receive enough Vitamin D from sunlight, a natural source of vitamin D, that enables the body to keep and convert enough vitamin D in the body.

You can find vitamin D in dairy products, eggs and fish liver oils. Vitamin D is a fat-soluble vitamin.

Vitamin E

Vitamin E is another anti-oxidant and is a fat soluble vitamin. Anti-oxidants such as vitamin E help to protect against cardiovascular disease. In addition, vitamin E helps to protect against cell damage and in the manufacture of red blood cells. Vitamin E also helps the body utilize vitamin K and vitamin A.

Vitamin E exists in eight different molecule formats within two groups known as tocopherols and tocotrienols. Sources of vitamin E include sunflower seeds, eggs, mayonnaise, liver, nuts, spinach, beet, asparagus, legumes and cold pressed vegetable oils (source).

Vitamin K

Vitamin K is important to the role of blood clotting in that it is needed to produce prothrombin. It also helps to promote healthy liver function. Vitamin K is found in asparagus, safflower oil, green leafy vegetables, egg yolks and liver (source). Vitamin K is a fat soluble vitamin.

Vitamin Supplements

Most vitamins can be found in similar foods such as fruit, vegetables, dairy products and fish; vitamins exist in different levels within these foods but if you maintain a healthy diet, you should be absorbing adequate vitamins. However, sometimes the body needs a helping hand if you have a specific disease or problem. If you are unsure about taking vitamin supplements (and how and which ones to take), consult your medical practitioner for advice before using them.

Photo by bradley j

Insomnia is a condition that most people suffer from at some point in their lives; lack of sleep can leave you feeling exhausted, irritable, forgetful, anxious and with a feeling of fogginess. Although you can often find relief in prescription and over-the-counter sleep medication, most do not come without unwanted side effects. The following herbs and essential oils are natural remedies that I have tried for insomnia and have found some relief with using them.

Lavender for Insomnia

Lavender (Lavandula officinalis) can be used in a couple of ways as a sleep aid; you can use dried lavender buds in sachets or pillows or use the essential oil in a spritzer.

Lavender filled pillows and sachets are ideal to help babies and children in sleeping; in the past, dilly pillows (fragrant filled pillows of lavender and dill) were used to lull children to sleep in Europe. Today, you can use lavender filled sachets in much the same way, by slipping the sachet under baby’s pillow or leaving it on the nightstand. In addition, adults can heat up a lavender filled pillow and place it over the eyes to relax before going to sleep.

You can also make up a water based spritzer with lavender essential oil (and chamomile) and spritz it lightly on your pillow before going to sleep.

Chamomile to Help You Sleep

Chamomile (Chamaemelum nobile) is another well known herb that is often used as a sleep aid. Available in herbal format from health food stores, you can also take it as a tea or use it in essential oil format. If you are using it as an essential oil, blend it in a water based spritzer as discussed above. The essential oil is gentle enough to be used with children, if you administer it correctly and dilute it before use.

Chamomile is an ever-green perennial herb with daisy-like flowers; it has an apple-like scent. It has been used medicinally for thousands of years and was one of nine sacred herbs in use by the Saxons (source: The Aromatherapy Garden, Julia Lawless).

Valerian as a Sleep Aid

Valerian is a herb that is often referred to as the “natural alternative” to the prescription drug valium. There is in fact no relation between the two commodities but it is believed that they both work in similar ways and are used for similar conditions.

Valerian (Valeriana fauriei) is commonly used to treat anxiety, stress and insomnia. Some people may actually fall asleep faster with the use of valerian and have a better night’s sleep too (source). You can take it as a herbal supplement in capsule form, as a tea or in an alcohol (free) base as a tincture. It has a strong taste.

Valerian is a perennial herb with purple-white flowers and thick, gray colored roots that has been used since Medieval times; it is the root which has the odor and the part of the plant that is used medicinally. You can also use valerian as an essential oil.

Melatonin for Sleep Problems

Melatonin is naturally produced by your body and helps to regulate your body clock; however, sometime a supplement of melatonin is required to help your body re-adjust to its natural rhythms and to help you get a better night’s sleep.

Melatonin produced by the body decreases with age Melatonin production is also affected by light and requires darkness to produce more effectively; a disruption to the body’s natural cycle, such as jet lag or night shift work, will affect melatonin production too.

Melatonin is usually taken in capsule or tablet form to help with insomnia.

Cautions for Using Natural Sleep Aids

Be aware that some of the above might interact with other medications that you are taking and it is advisable to consult your health practitioner before taking. In addition, some conditions, such as pregnancy and high blood pressure, might be contra-indicated for use. The use of melatonin and other herbal supplements are not endorsed by the FDA, so use your own judgment and do your own research on the suitability of a particular product as a natural sleep aid for insomnia.

However, I have found relief from insomnia at different points in my life by using all of the above herbs and essential oils.

References:

• The Aromatherapy Garden, Julia Lawless
• The Illustrated Encyclopedia of Essential Oils, Julia Lawless
• University of Maryland Medical Center: Valerian
• University of Maryland Medical Center: Melatonin
• Author’s training and experience

Photo by En Bouton

As a child I remember my grandmother carrying around a bottle of tiny pills she would drop into her coffee or tea. She said it was better for her than sugar. Used as an artificial sweetener since the late 1800s, those little pills (saccharin) would later carry a warning label that they caused cancer. Since further studies, the FDA removed that label. So my question is, does anyone really know? Personally, I’d rather use a natural sweetener, not one formulated in a chemist’s laboratory. Introducing stevia…

Native to Paraguay, Stevia (Stevia rebaudianais) is an herb said to be up to 300 times sweeter than sugar. It can be used straight from the herb bed, or in a processed form of drops or powder. Not only is it sweet with zero calories, studies have shown its sweet glycosides to have a positive effect on those with blood sugar issues. Although some might complain of an aftertaste when used in drinks, stevia is heat-stable and can be used in baked goods successfully. Let’s look at the different forms.

Loose Leaf

Like any herb, you can buy stevia leaves in the dried form. Or, you can grow it and make your own sweetener. The dried leaves contain about 8-12% of the sweet glycosides and work great to sweeten your iced tea. To make a gallon of tea, I pour about a quart of boiling water over 6 regular-sized tea bags and roughly two tablespoons of stevia leaves. (You will have to experiment with the amount here, to suit your own taste preferences. The longer you steep the tea, the more of an aftertaste the stevia leaves.) After steeping, I strain into my gallon pitcher, and add ice and cold water. Considering the price of evaporated cane juice recently jumped up 50%, using stevia provides quite a savings for a large family drinking sweet tea in the summer.

Concentrated drops

Sold in 2-ounce dropper bottles for around $10, you only need 1-4 drops to sweeten most beverages. For a great substitute to soda, you can add a few drops of flavored stevia extract to water, or even seltzer or soda water. Lara DeHaven, The Texas Homesteader, discusses her struggle to eliminate soft drinks from her diet. As we know, most soft drinks are sweetened with high fructose corn syrup or artificial sweeteners that have adverse effects on our health. Lara’s alternative? Mineral water with flavored stevia drops.

Stevia powder

If you like to bake sweet things, but want to cut back or eliminate the sugar, try stevia powder. Containing 85-95% sweet glycosides, a 25-gram bottle of the powder equals almost 17 pounds of sugar. To substitute in your favorite recipes, you use ½ teaspoon to a tablespoon (depending on the brand and whether it contains fillers) to replace a cup of sugar.

What about you? Have you ever tried using stevia? Please share your experiences in the comments.

References:

http://www.sweetleaf.com/

http://en.wikipedia.org/wiki/Stevia

Photo by Arria Belli

With spring comes soft rain, daffodils, and a renewed outlook on life. Unfortunately, for some it brings the fear and intimidation of poison ivy. But with a few natural remedies for Poison Ivy, you don’t need to feel sentenced to the indoors while all your friends enjoy the community barbeque.

The constituent in poison ivy that irritates the skin is urushiol. When coming into contact with this essential oil, a person’s skin breaks out in an itchy, painful, blistering rash. Although an estimated 350,000 Americans suffer from the effects of this invasive plant each year, I’ve never experienced an outbreak of poison ivy. In fact, because I could not get anyone to volunteer to test a home remedy I once made, I attempted to test it myself. I took a poison ivy leaf and rubbed it along the inside of my forearm. I never got a reaction. However, this aggressive plant makes my sons miserable every summer. So I know what works.

Rhus Tox

Our first line of defense each spring is the tiny Poison Ivy Pill. Manufactured by Washington Homeopathic Products, Inc., this little pill works wonders at keeping a poison ivy rash at bay. Following the homeopathic principle that “like cures like,” this formula will prevent an outbreak when taken as a preventative before exposure. If taken after exposure, it will shorten the duration of the outbreak. Introduced in 1816 by German physician Samuel Hahnemann, Rhus toxicodendren relieves about 85% of those suffering from not only poison ivy, but poison oak and sumac reactions as well. We purchase Poison Ivy Pills from our local pharmacy.

Jewelweed (Impatiens capensis)

Generally found growing in the vicinity of poison ivy, this wildflower is also known by the names of Spotted Jewelweed and Spotted Touch-Me-Not . Here’s how it works. The chemical urushiol binds to skin cells and triggers a rash. However, the chemical lawsone, found in jewelweed, binds to the same molecular sites on the skin. So, if you apply the juice from the jewelweed quick enough (or before exposure) the lawsone will bind to the skin cells faster than the urushiol and prevent it from doing its damage. To get the most concentration from the jewelweed plant, crush the little red knobs near the ground level of the stems and apply this juice to your skin. If you cannot do this before being exposed, do it as soon after as possible.

Rubbing Alcohol

After being exposed to poison ivy our guys immediately wash their skin with rubbing alcohol, drop their clothing into the washer, and take a hot shower with lots of soap. The rubbing alcohol cuts the plant oils, making it easier to wash away.

Ivarest

With little children, you may never know of poison ivy exposure until it’s too late. That is when we use Ivarest. This ointment contains an antihistamine that stops the reaction and an analgesic that soothes the itch and pain. It also has a skin protectant that dries up the blisters, thus speeding healing.

What’s been your experience with poison ivy? If you have any other remedies, we’d love to hear about them in the comments.

References:

http://www.homeopathyworks.com/jshop/product.php?xProd=3095

The Green Pharmacy by James A. Duke, Ph.D., Rodale Press, 1997

Photo by  mullica

This summer, I will be taking my first long haul flight in four years; although I love to travel, I am not a big fan of flying, so try to prepare myself for the hours ahead when there is no where to go and a limited amount of options on activities. In addition, the security screening procedures that are now in place at airports can add more stress to your journey. Consider some of these natural health tips for how to deal with a long flight and hopefully you will arrive a little less frazzled at the other end!

Aromatherapy Blends for Long Haul Flights

As an aromatherapist, I always have to hand an aromatherapy travel kit when traveling. Some aromatherapy blends that are particularly useful for long haul travel include:

• grapefruit (Citrus x paradisi) essential oil – to combat jet lag on long haul flights
• peppermint (Mentha piperita) essential oil – for stimulation to cope with the long journey
• geranium (Pelargonium graveolens) essential oil – to try and set your body clock to local time on arrival.

Simply add the required essential oil/s to a massage oil or white lotion base, or use a portable inhaler. You can also try the Bach Rescue Remedy if you find flying stressful.

Adjusting Your Body Clock

Depending on how far you are traveling, and how many time zones you are crossing on your flight, it might take a few days for your body to get back into its natural rhythm both on arrival at your destination and on the return trip home. Flying east is supposed to more difficult, in terms of adjustment, than flying westwards.

You can try adjusting the time that you go to bed each night, a couple of weeks before you fly; this might involve going to bed either earlier or later than your regular time, depending upon your destination. Adjust the time slowly over a number of weeks to try to “re-set” you body clock for sleep.

In addition, you can try acupuncture or other types of traditional Asian medicine to combat jet lag; acupuncture points help to re-balance the circadian rhythm of the body which becomes unbalanced during long haul flights (source).

Hydrate With Water During the Flight

One of the most important things that you can do during a long haul flight is to make sure that your body doesn’t become dehydrated. The air in the cabin is quick to dry out your skin and your body. Drinking lots of water is paramount to combating dehydration during a long haul flight. Although many people choose to drink coffee and alcohol during a flight, both of these types of beverages will dehydrate your body further.

You can also use a water mister/spritzer to keep your skin from dehydration but make sure that it meets with airline requirements for carrying on board liquid items.

Exercise and Move Around

One of the dangers of a long haul flight is deep vein thrombosis (DVT), a condition in which a blood clot forms in one or more of the deep veins within the body, most commonly within the legs (source). DVT occurs when you have sat for a long length of time and are immobile; it is a serious, potentially life-threatening condition.

Therefore, it is important that you get up and walk around the plane at regular intervals during the flight. In addition, you can do exercises in your seat that involve rotating your ankles and legs; also stretch your arms and neck which can become stiff and sore from being cramped up in a small space for a long length of time.

Other Factors

Make sure that you have plenty of things to occupy yourself with during your long haul flight; although the airline usually provides a movie or two during the flight, you might want to take along that book or magazine/s you’ve been meaning to read. Boredom can add to your stress levels during a flight. In addition, travel light where possible and make sure that you aware of carry-on luggage restrictions in advance so that you don’t have to re-pack half of your luggage at the airport security screening.

Long Haul Flights and Your Health

Long haul flying is not as easy as it used to be (or so it seems) with additional security checks and measures now in place. However, with a bit of advance preparation, you can take care of your health, whether you are traveling for business or pleasure this summer.

Photo by emildom75

Depression and anxiety are common illnesses of today’s fast paced society; often one is accompanied by the other, leading to a viscous circle to which there seems no escape. However, studies have shown that yoga might be a a natural tool to coping with some of the symptoms and problems associated with both depression and anxiety.

What is Yoga?

Yoga is more than just physical exercise; it introduces you to a uniting and balancing of the mind and body. Yoga also focuses on how you breathe, a common problem in people who suffer from anxiety and panic attacks. Yoga is different to other types of “stretching” exercises because it teaches you to recognize and work with the connection between mind, body and soul. Yoga makes both the body and the mind more flexible (source).

Depression and Anxiety

There are various types of depression but in general depression is accompanied by the following symptoms:

• lethargy
• feelings of sadness
• feelings of hopelessness
• physical aches and pains such as back ache
• loss of appetite
• lack of interest in everyday activities
• oversleeping/insomnia.

Anxiety and depression often share the same symptoms but people who suffer from anxiety often suffer from panic attacks (the overwhelming fear of carrying out a specific activity and the feeling of inability to do so), breathing difficulties, tearfulness and irritability, in addition to the above symptoms.

(source: Anxiety Disorders Association of America)

How Yoga Helps

The main benefit of yoga, with regard to depression and anxiety, is that it reduces stress levels and in turn reduces some of the symptoms associated with depression and anxiety. According to the Harvard Health Publications website, yoga can:

• improve your mood and function – a 2005 German study showed an improvement in depression scores by 50% and improvement in anxiety scores by 30% at the end of a 3 month study period on participants who practiced yoga in the study
• improve and control your breathing – yoga teaches you how to breathe “properly” and consequently diminish the frequency of a panic attack.

Yoga, in some respects, is a form of “stress management” and as such helps to elevate mood. It may also help reduce insomnia and improve your physical fitness (source).

What You Can Do

There are various types of yoga available so to get started check your local gym, fitness center or social club for classes. If you haven’t practiced yoga before, talk to the instructor as to the suitability of a particular class for you. In addition, you might want to consult your doctor, particularly if you have a history of physical or medical conditions that might restrict your ability to practice yoga.

If you don’t feel confident enough to take a class, you can also practice with a private instructor, although one-on-one tuition is usually a lot more expensive. You can practice as much or as little yoga as you want/need but building a regular routine helps you to keep it up.

An Ancient Tool for a Modern Disease

Yoga might not be a “cure” for depression and anxiety, and not all of its benefits have been scientifically proven, but there certainly appears to be some link between yoga and the perceived benefits it presents. Yoga is not a new practice; it has been around for centuries and has been practiced by ancient and respected elders of many societies. Yoga might just be the tool to help you cope with one of the modern world’s most common illnesses.

Photo by Augusto Mia Battaglia photography

Chronic fatigue syndrome (CFS) is a disorder that initially wasn’t recognized by the medical profession because there was no known medical condition to explain it. However, many people suffer from this disabling condition which leaves you exhausted and unable to carry out your normal routine. Twice as many women suffer from chronic fatigue syndrome than men (source) and you are most likely to be diagnosed with it between the ages of 40 and 60 (source). Recognizing the symptoms of chronic fatigue syndrome is important in order to be able to manage it.

Symptoms

The overriding symptoms of chronic fatigue syndrome are extreme exhaustion and fatigue but other symptoms include:

• anxiety and depression
• lack of concentration
• sore muscles and joints
• headaches
• fever
• digestive problems
• insomnia
• swollen lymph nodes
• temporary memory loss
• irritability
• mood swings
• sensitivity to light and heat.

(source: Prescription for Nutritional Healing, James F. Balch, Phyllis A. Balch)

Causes

There is no known cause for chronic fatigue syndrome and it is usually diagnosed by a doctor when all other medical conditions have been ruled out. However, it is thought that chronic fatigue syndrome might be linked to a virus or a condition/response of the immune system, particularly if you have been subjected to extreme stress and anxiety. In addition, hormonal imbalances might be to blame, although there is no conclusive evidence to prove this theory.

Management Through Lifestyle Changes

Chronic fatigue syndrome may last from a month to a year and there is no medical cure. It can be managed through prescription drugs, such as anti-depressants, but lifestyle and dietary changes might also help. It is also important to get emotional support through counseling or other related therapies.

Take regular exercise and reduce stress levels. Maintain a regular program of activity by pacing yourself, and don’t overload on daily tasks. Reduce alcohol and caffeine intake and try to get the same amount of sleep each night for a regular interval of time.

Herbal Remedies

Herbal remedies for chronic fatigue syndrome attempt to treat some of the underlying symptoms associated with the disorder; the following herbs might help with chronic fatigue syndrome:

• ginkgo biloba – for improved brain function and circulation
• echinacea – to help enhance the immune system
• licorice root – to support the endocrine system
• valerian root – to improve sleep.

(source: Prescription for Nutritional Healing, James F. Balch, Phyllis A. Balch)

Aromatherapy

Essential oils in aromatherapy practice are also another natural way to help control some of the symptoms associated with chronic fatigue syndrome. Again, you can use specific essential oils to help with some of the underlying symptoms; these include:

• lavender, bergamot, tea tree and eucalyptus – to increase protection to the immune system against viruses
• rosemary – to stimulate the lymphatic system and improve memory
• Roman chamomile and frankincense – to relieve muscle pain
• lavender and Roman chamomile – to promote sleep.

Managing Symptoms of CFS

Chronic fatigue syndrome is a now a widespread condition in the United States, perhaps due to the lifestyles that we now lead; whatever the cause, if you suffer from chronic fatigue syndrome you are not alone in dealing with the disabling symptoms it produces.

If you or someone you know suffers from chronic fatigue syndrome, it can be difficult to appreciate the difficulties that the disorder produces in daily life. Chronic fatigue syndrome can be managed with the right support and tools. A strong support network of family and friends also helps. Consult your doctor for a diagnosis and a recommended treatment plan, specific to the patient, in addition to using the natural remedies discussed in this article.

References:

• Prescription for Nutritional Healing, James F. Balch, Phyllis A. Balch
• Mayo Clinic: Chronic Fatigue Syndrome
• University of Maryland Medical Center: Chronic Fatigue Syndrome

Photo by  CosmoPolitician

Snack food. What comes to mind when you hear that? Cookies? Chips? Ice cream? Anything in a bag that rattles or that is covered in chocolate? Surely, you can do better than that. I would like to challenge you to steer clear of those machines loaded with colorful lures that hook you into breaking the diet, or otherwise compromise your good health. In place of those packaged, factory-made morsels of ill health, consider the following options.

Vegetables

You don’t even have to cut them up, anymore. If money is no option, you can purchase tubs of cut-up vegies in the produce section of your grocery just for snacking. If you need to pinch your pennies, cut up your own tubs and keep in the refrigerator for a quick snack. If you are on the go a lot, or have small children that like to help themselves, divvy up the vegies into little zip-shut snack bags. Then, when you are heading out the door, grab a baggie or two for the road. A few that keep well for snacking are:

• Carrots
• Celery
• Broccoli
• Cauliflower
• Green beans
• Asparagus

Fruit

Keep a bowl of fruit on your kitchen counter for a healthy sweet treat. Fresh fruit is always a better choice than fruit canned in heavy syrup. If you can your own fruit when in season, cut the syrup. I use the recipe for thin syrup and then cut the sugar that in half yet again. It makes no difference to the final quality. Also, when I can applesauce, I choose Golden Delicious apples. These apples are so sweet, no added sugar is necessary. Whole fruit is another good choice for those people on the go. Who needs a something out of the vending machine when they have an apple in their bag?

Trail Mix

Don’t go buy the trail mix with the chocolate candies in it. Go to a store that sells bulk groceries and buy the ingredients for your trail mix and mix at home. Some great suggestions are nuts, dried fruit, coconut flakes, Cheerios or Chex cereal pieces, and sunflower seeds. Having a healthy combination of protein and carbohydrates is suggested. Again, this is something you can divvy up into snack baggies or small containers for individual servings.

Cheese and Crackers

If you want a protein snack, don’t reach for the Snickers bar. Ounce for ounce, a slice of cheddar cheese gives you more protein than the peanuts in that candy. Cheese also has the staying power you will want for the afternoon slump, too.

Yogurt

Not only is yogurt high in calcium (about 100 mg. per cup), it provides the pro-biotics that our digestive system needs. Also, making your own yogurt is easy and fun if you learn to do it in a cooler. If you have access to raw milk, your homemade yogurt will have many more health benefits than that purchased from the store.

What about you? What kinds of healthy snacks do you keep on hand? I’d love to have you share your ideas with us in the comments.

Photo by JennaPrete