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the

ageless BRaIN

THE DOCTORS’ GUIDE TO NATURE’S

BEST CURES

ReportsBRAIN BOOSTING

SWEETS & SMOOTHIES

YOGA MOVES THAT HEAL

http://www.prevention.com/

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CONTENTS

Guide 1 | Brain Boosting Sweets & SmoothiesPart 1: Surprisingly Smart Sweets .......................... 6Part 2: Brain-Boosting Blends & Bowls .............. 13

Guide 2 | Yoga Moves That HealPart 1: Take a Dose of Poses .................................. 20Part 2: Head Off Headache Pain ...........................26Part 3: Sleep Tight Tonight—Naturally ...............28

Guide 3 | The Doctors’ Guide to Nature’s Best CuresPart 1: Drug-Free Fixes Doctors Trust ................36Part 2: Your Natural First-Aid Kit ..........................43Part 3: Back-to-Nature Healing .............................45

ThE AgElESS BrAiN rEpOrTS l 3BACK TO CONTENTS

Brain BoostingSweetS & SmoothieS

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CONTENTSPart 1 | Surprisingly Smart Sweets ........................ 6

Part 2 | Brain-Boosting Blends & Bowls ............ 13

Brain Boosting

Guide 1

here’s food for thought: When we think about nutrition, we usually focus on the body—how to get in shape for summer, cure a cold, or get more energy. But what about the brain? It’s command central for your body and has its own nutritional needs. What you eat—and what you don’t eat—affects your focus, mood, productivity, and overall quality of life. For example, getting the right vitamins can fight brain fog, memory loss, and even depression. Use these delicious recipes to fill nutritional gaps so your brain functions at its best.

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Sweet Potato Doughnuts with Buttermilk GlazePreP Time: 15 minuTes | ToTal Time: 30 minuTes | makes 12

Doughnuts 2 c cake flour2 tsp baking powder½ tsp allspice¼ tsp nutmeg ¼ tsp salt²⁄³ c pureed cooked sweet potato¹⁄³ c buttermilk¼ c granulated sugar2 lg eggs2 Tbsp unsalted butter, melted

Glaze ½ c confectioners’ sugar1½ tsp buttermilk

1. Make doughnuts: Heat oven to 350°F. Coat 2 doughnut pans with cooking spray.

2. Sift flour, baking powder, allspice, nutmeg, and salt in medium bowl. Whisk sweet potato puree, buttermilk, sugar, eggs, and butter in small bowl. Stir in dry ingredients until just combined. Divide among 12 dough-nut cups. Bake for 21 minutes, or until doughnuts puff and wooden pick comes out clean when inserted. Remove and place on cooling rack.

3. Make glaze: Whisk confectioners’ sugar and buttermilk in small bowl and drizzle over doughnuts.

NUTRITION (per doughnut): 167 cal, 3.5 g pro, 31 g carb, 1 g fiber, 11 g sugars, 3 g fat, 1.5 g sat fat, 75 mg sodium

GuiDe 1 | ParT 1

Surprisingly Smart Sweets

each of these drool-worthy desserts and snacks contains a dose of antioxidant-packed veggies and

other brain-healthy ingredients

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Rich BrowniesPreP Time: 10 minuTes | ToTal Time: 50 minuTes | makes 16

Sweet & Spicy Pumpkin SeedsPreP Time: 10 minuTes ToTal Time: 20 minuTes serves 16

2 c green (raw) pumpkin seeds

2 Tbsp maple syrup1½ tsp salt½ tsp paprika

1. Heat oven to 425°F.

2. Mix all the ingredients in a bowl until the seeds are well coated. Place on parchment-lined baking sheet and pat into single layer. Toast for 10 to 15 minutes, or until seeds are golden brown and aromatic. Allow to cool. Seeds will keep in an airtight container at room temperature for 5 days.

NUTRITION (per serving): 134 cal, 5 g pro, 4 g carb, 1 g fiber, 2 g sugars, 11 g fat, 2 g sat fat, 184 mg sodium

Pumpkin seeds are an amazing source of plant-based omega-3 fatty acids, which help fight depression and stave off mem-ory loss.

1 can (14.5 ounces) no-salt-added black beans, rinsed and drained3 eggs½ c honey¹⁄³ c canola oil¼ c unsweetened cocoa powder2 tsp ground cinnamon6 oz bittersweet (60–75%) chocolate, broken into pieces½ c chopped pecans

1. Heat oven to 350°F. Coat an 8"× 8" baking pan with cooking spray.

2. Combine the black beans, eggs, honey, oil, cocoa, and cinnamon in a food processor or blender. Pulse or blend until smooth. Add the chocolate and pulse until coarsely chopped.

3. Pour batter into the pan. Sprinkle with pecans. Bake for 45 minutes, or until a wooden pick inserted in the center comes out clean.

NUTRITION (per brownie): 180 cal, 3 g pro, 19 g carb, 2 g fiber, 14 g sugars, 11 g fat, 4 g sat fat, 26 mg sodium

THIS IS ONe COOl TRICk:

Instead of flour, use brain-boosting black beans, which

are also high in fiber!

GUIDE 1 ParT 1 surPrisinGly smarT sweeTs


Chocolate-Beet Cupcakes with Cream Cheese FrostingPreP Time: 10 minuTesToTal Time: 30 minuTesmakes 12

Cupcakes 1¼ c cake flour1 c granulated sugar½ c unsweetened cocoa powder¾ tsp baking soda½ tsp baking powder¼ tsp salt¾ c pureed cooked beets2 Tbsp safflower oil1 lg egg½ tsp vanilla extract¾ c buttermilk

Frosting 2 c confectioners’ sugar4 oz Neufchâtel cheese, room

temperature¼ c unsalted butter, room

temperature1 Tbsp pureed cooked beets½ tsp vanilla extract

1. Make cupcakes: Heat oven to 350°F. Line 12-cup muffin pan with paper liners. Sift flour, sugar, cocoa, baking soda, baking powder, and salt in large bowl. Stir beet puree, oil, egg, vanilla, and buttermilk together in small bowl. Stir in dry ingredients until combined. Divide among 12 cups. Bake for 16 minutes, or until wooden pick inserted in center comes out clean. Cool completely.

Beets are high in nitrates, which dilate blood ves-sels, leading to increased circulation.

2. Make frosting: Beat sugar, cheese, butter, 1 Tbsp beet puree, and vanilla until smooth and fluffy. Spread over cupcakes.

NUTRITION (per cupcake): 296 cal, 4 g pro, 53 g carb, 2 g fiber, 39 g sugars, 9 g fat, 4 g sat fat, 226 mg sodium


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Crust 1½ c all-purpose or whole wheat flour1 tsp sugar¼ tsp salt3 Tbsp cold unsalted butter3–4 Tbsp ice water2 lg eggs

Filling 1½ c chopped carrots (about 4 med)1 c whole milk1 egg yolk¼ c sugar¼ tsp salt1 c buttermilk½ tsp vanilla extract

Topping 1–2 carrots, peeled into ribbons1 tsp sugar1 Tbsp or more chopped pistachios

1. Make crust: Combine flour, sugar, and salt in medium bowl. Cut in butter with pastry blender or fork until pea size. Add 3 Tbsp of the ice water, stirring until mixture just comes together. If necessary, add up to 1 more Tbsp ice water. Form dough into ball, flatten into disk, and wrap in plastic. Chill for 30 minutes.

2. Heat oven to 350°F. Roll dough into large round, about 10 ½" diameter. Place in 9" tart pan with removable bottom, trimming excess dough. Whisk eggs and brush crust with 2 Tbsp of the eggs (reserve remainder for filling). Bake for 15 minutes, or until golden.

3. Make filling: Combine carrots and milk in small saucepan while crust bakes. Bring mixture to a simmer over medium-high heat, reduce heat to low, and continue simmering for 10 minutes, or until carrots are tender and milk has reduced to about ¼ cup. Transfer mixture to food processor and puree until smooth.

4. Whisk remaining eggs, yolk, sugar, and salt in medium bowl until pale and fluffy. Add buttermilk, vanilla, and carrot puree and whisk until combined. Strain through fine mesh strainer and pour into crust. Bake for 16 to 20 minutes, or until carrot mixture sets but is still slightly jiggly in center. Cool completely, then chill until set.

5. Make topping: Toss carrot ribbons with sugar, place on top of tart in center, and sprinkle with pistachios.

NUTRITION (per serving): 221 cal, 7 g pro, 30 g carb, 1 g fiber, 11 g sugars, 8 g fat, 4.5 g sat fat, 227 mg sodium

Carrot-Buttermilk tartPreP Time: 30 minuTes ToTal Time: 1 hour 30 minuTes + coolinG/chillinG Timeserves 8


Zucchini-walnut Bundt Cake with Chocolate GlazePreP Time: 20 minuTes | ToTal Time: 1 hour + coolinG Time | serves 16


1. Make cake: Heat oven to 350°F. Coat 12-cup Bundt pan with cooking spray.

2. Sift flour, sugar, baking soda, and salt together in large bowl. Set aside. Whisk applesauce, eggs, oil, and vanilla in medium bowl. Stir in dry ingredients until combined. Fold in zucchini and walnuts until incorporated.

3. Pour into pan and bake for 40–45 minutes, or until wooden pick inserted in center comes out clean. Cool cake in pan 10 minutes, then remove and cool on rack.

4. Make glaze: Place heatproof bowl over, but not touching, barely simmering water. Add chocolate, butter, and milk. Stir until melted and smooth. Spoon over cake and let set slightly before serving.

Cake 2¼ c all-purpose flour1¼ c sugar1 Tbsp baking soda¼ tsp salt1 c applesauce3 lg eggs6 Tbsp safflower oil1 Tbsp vanilla extract3 c grated zucchini1½ c chopped toasted

walnuts

Glaze 6 oz chopped

bittersweet chocolate2 Tbsp unsalted butter4 tsp whole milk

WalNUTS are high in

polyphenols. Research shows they play

a role in reducing inflammation and

oxidative stress in the aging brain.


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1½ c all-purpose flour1½ tsp baking soda1½ tsp cinnamon¼ tsp salt½ c unsalted butter, room

temperature½ c dark brown sugar¼ c maple syrup2 lg eggs1½ tsp vanilla extract3 c rolled oats2 c peeled and shredded parsnips1 c raisins

1. Heat oven to 350°F. Line 2 baking sheets with parchment.

2. Sift flour, baking soda, cinnamon, and salt into medium bowl. Set aside.

3. Beat butter, sugar, and syrup in large bowl for 3 minutes, or until light and fluffy. Add eggs and vanilla and beat until incorporated. Beat in reserved dry ingredients until just combined. Fold in oats, parsnips, and raisins.

4. Scoop 2 Tbsp dough 2" to 3" apart on baking sheets and flatten slightly. Bake for 12 to 14 minutes, or until golden.

NUTRITION (per cookie): 158 cal, 3 g pro, 26 g carb, 2 g fiber, 11 g sugars, 5 g fat, 2.5 g sat fat, 113 mg sodium

Parsnip, oatmeal & Raisin CookiesPreP Time: 15 minuTes | ToTal Time: 45 minuTes | makes 24

what makes oatmeal “brain food”? Fiber and ample amounts of vitamins, minerals, and phytonutrients.


Butternut Squash–Apple Coffee CakePreP Time: 30 minuTes | ToTal Time: 1 hour | serves 12

Cake 1 butternut squash (2 lb)2 c all-purpose flour2 tsp cinnamon1 tsp baking soda1 tsp baking powder¼ tsp salt¹⁄³ c sugar¼ c unsalted butter, room temperature1 c low-fat plain Greek yogurt2 lg eggs1 c peeled and diced Granny Smith apples

Topping ½ c chopped toasted pecans¹⁄³ c dark brown sugar2 Tbsp all-purpose flour2 Tbsp unsalted butter, room temperature½ tsp cinnamonConfectioner’s sugar (optional)

1. Make cake: Heat oven to 425°F.

2. Peel, seed, and dice squash and place in even layer on greased baking sheet. Roast for 20 to 25 minutes, or until soft. Reserve 1 cup. Place remaining squash in food processor and puree until smooth.

3. Reduce oven heat to 350°F. Coat 9" × 9" baking dish with cooking spray.

4. Sift flour, cinnamon, baking soda, baking powder, and salt in medium bowl. Beat sugar and butter in large bowl for 3 minutes, or until light and fluffy. Beat in yogurt, eggs, and pureed squash until smooth. Stir in dry ingredients until combined. Fold in apples and the diced squash. Pour into pan.

5. Make topping: Stir together pecans, brown sugar, flour, butter, and cinnamon until crumbly. Sprinkle over batter.

6. Bake for 35 minutes, or until wooden pick inserted in center comes out clean. Cool and dust with confectioners’ sugar, if desired.


SqUaSH aND aPPleS’

high water content keep this cake perfectly moist without loads of butter—but with

loads of antioxidants.


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THe CaFFeINe IN COFFee IMPROveS

mood, memory, and cognitive

function.

einstein Smoothieserves 1

1 c unsweetened almond milk

1 c chopped kale or spinach

1 frozen banana2 Tbsp natural nut butter2 Tbsp unsweetened

cocoa powder1 Tbsp ground flaxseed

Combine all ingredients in a blender. Blend until desired consistency is reached.


sixty percent of the brain is made up of fat, and the healthy fats found in nut butters like peanut, almond, and cashew butter are critical for optimal brain health.

Café mocha Smoothieserves 2

¾ c chilled or cold brew coffee3 Tbsp whole milk1 scoop whey protein powder1 Tbsp unsweetened

cocoa powder1 frozen banana1 c ice

Combine all ingredients in a blender. Blend until smooth.


GuiDe 1 | ParT 2

Brain-Boosting Blends & Bowls

These smoothies and bowls are packed with foods that help boost circulation, stabilize blood sugar, and neutralize free-

radical damage—all important for optimal brain health

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mango-Avocado Smoothieserves 1

½ fresh mango1 c fresh spinach1 c chilled low-fat vanilla soy milk¼ avocado5 tsp agave nectar

Combine all ingredients in a blender. Blend for 1 to 2 minutes, or until smooth.


Blueberry-Cashew Bliss Smoothieserves 2

½ c unsweetened hemp milk½ c plain Greek yogurt1 Tbsp hulled hemp seeds1 Tbsp chia seeds1 c frozen blueberries½ frozen banana¼ c raw cashews½ c ice

Combine all ingredients in a blender. Blend until smooth.

NUTRITION (per serving): 261 cal, 11 g pro, 25 g carb, 5 g fiber, 13 g sug-ars, 15 g fat, 3 g sat fat, 55 mg sodium

Blueberries may be small, but they pack a powerful punch in the fight against free radical damage, dementia, and cognitive decline. Their antioxidants also alter the way neurons com-municate; these changes prevent inflammation in the brain, which helps prevent neuronal damage and can help improve motor control and cognition.

avocados are rich in vitamin E, which has been shown to help reduce the risk of Alzheimer’s disease. And the spinach offers brain-supporting omega-3s and helps replenish your iron supply.

GUIDE 1 ParT 2 brain-boosTinG blenDs & bowls

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Pomegranate- Strawberry Smoothieserves 1

¹⁄³ c pomegranate juice2 tsp raw honey¾ c frozen unsweetened

strawberries2 Tbsp fat-free plain yogurt1 Tbsp flaxseed oil4 ice cubes

1. Whisk pomegranate juice and honey in small cup to dissolve honey com-pletely.

2. Combine strawberries, yogurt, oil, ice cubes, and pomegranate mixture in a blender.

3. Process for 1 to 2 minutes, or until thick and smooth.


Green tea & Blueberry Smoothieserves 2

3 Tbsp water1 green tea bag2 tsp raw honey1½ c frozen blueberries½ med banana¾ c calcium-fortified light

vanilla soy milk

1. Microwave water on high until steaming hot.

2. Add tea bag and let steep for 3 minutes. Re-move tea bag.

3. Stir honey into tea until dissolved.

4. Place all ingredients in a blender. Process on highest setting until smooth.


Blueberry Beet Almond Smoothieserves 1

½ c unsweetened carrot juice½ c frozen or fresh blueberries½ c peeled and grated raw beet½ c unsweetened applesauce½ c unsalted raw whole almonds½ c ice cubes½ tsp fresh lime juiceDash of ground ginger

Combine all ingredients in a blender. Blend until smooth and creamy.


BeeTSare high in fiber,

phytonutrients, folate, beta-

carotene, and natural nitrates that increase circulation.


winter Greens Smoothieserves 2

¼ c carrot juice½ c orange juice1 c spinach1 c roughly chopped kale, ribs

removed 4 small broccoli florets, sliced

and frozen1 frozen banana, sliced 1 apple, cored and roughly

chopped

Combine all ingredients in a blender and blend until smooth.

NUTRITION (per serving): 258 cal, 5 g pro, 63 g carb, 8 g fiber, 29 g sugars, 1 g fat, 0 g sat fat, 76.3 mg sodium

Green Goddess Smoothieserves 1

1 c baby spinach1 c cucumber chunks½ avocado, halved, pitted, and

peeled1 lg kiwifruit, peeled and

chopped½ c frozen kefir or low-fat vanilla

frozen yogurt½ c fresh orange or tangerine

juice¼ c mint leaves

Combine all ingredients in a blender and blend until smooth.


Cherry Chocolate Bowlserves 1

½ c 2% plain Greek yogurt½ c frozen unsweetened

cherries, thawed2 Tbsp dark chocolateHo ney or maple syrup

(optional)

Combine yogurt and cher-ries in a bowl. Top with chocolate. Stir in honey or maple syrup, if desired.


Vitamin C–rich cherries get their dark red color from disease-fighting antiox-idants. They’re high in anthocyanins, which reduce inflammation and help keep your head pain-free.

GUIDE 1 ParT 2 brain-boosTinG blenDs & bowls

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Green tea Rice Puddingserves 1

½ c canned light coconut milk½ c cooked brown rice1½ tsp honeyPinch of salt1 green tea bag¼ c diced mango

1. Combine coconut milk, rice, honey, and salt in a saucepan and heat.

2. Steep tea bag in simmered liquid for 2 to 3 minutes.

3. Remove and squeeze tea bag and stir in mango. Eat warm, or cover and refrigerate until chilled.


Cinnamon Spice Brain Boosterserves 1

¼ c raw cashews, soaked in water overnight* 1½ c unsweetened almond milk or coconut milk¹⁄³ c rolled (old-fashioned) oatsHandful of ice1 Tbsp honey or agave nectar1½ tsp ground cinnamon1 tsp ground turmeric

Drain cashews and transfer to a blender. Add milk, oats, ice, honey or agave nectar, cinnamon, and turmeric. Blend until desired consistency is reached.

*Note: A strong blender should be able to blend the cashews, but soaking them overnight softens them to ensure creami-ness when blended. If you don’t have cashews, you can substitute a frozen banana or 2 Tbsp cashew butter.NUTRITION (per serving): 405 cal, 12 g pro, 51 g carb, 8 g fiber, 20 g sugars, 19 g fat, 2 g sat fat, 277 mg sodium

the egCg flavonoid in green tea may help improve your memory.


healYOGA MOVES

that

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CONTENTSPart 1 | Take a Dose of Poses ................................ 20

Part 2 | Head Off Headache Pain .........................26

Part 3 | Sleep Tight Tonight—Naturally .............28

Guide 2

It’s possible that someday soon, your doctor might prescribe yoga poses. The medical community is embracing this age-old system of mind-body discipline as not just a healthy practice but also a source of healing power. Here’s why you might want to hit the mat instead of the meds next time you’re seeking pain relief.


Today science uses its own language and methodology to explain the same benefits that ancient yogis observed. Thanks to an avalanche of research into yoga’s medical power, a new generation of passionate doctors and yogis—many of them doc-tor-yogis—want asanas (yoga postures) on MDs’ prescription pads, often in place of pills. Maryland University of Inte-grative Health has created one of the first master of science degrees in yoga therapy, and there’s now a medical textbook for mainstream doctors (coau-thored by an MD and a professor of medicine at Har-vard University).

“Yoga therapy is one of the most effective medicines we have,” says Ginevra Liptan, a fibromyalgia specialist in Lake Oswego, OR,

GuiDe 2 | ParT 1

Take a Dose of Poses

yes, yoga is medicine. here’s how to harness its healing power to ease everyday aches and pains

who has prescribed restorative yoga to her patients ever since it quelled her own debilitating fibro symptoms.

Acupuncturist and yoga expert Tiffany Cruikshank, who first recognized yoga’s medicinal power when she started giv-ing her acupuncture patients easy-to-do yoga “prescriptions” and they healed more quickly, agrees. “Yoga is medicine, and

it’s time more people started using it that way.” You could say the proof is in the practice.INFlaMMaTION CURBeRChronic inflamma-tion—the villain at the root of many modern ills, from heart disease to cancer to Alzhei-mer’s—may be controlled with easy, gentle yoga. In one trial, 2 months

of twice-weekly practice re-duced inflammation markers in heart failure patients by as much as 25%. In another, two

“Yoga is medicine,

and it’s time more people started using it that way.”

Recognizing a Natural Rx

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90-minute sessions a week for 3 months lowered several inflammatory markers in the blood of breast cancer patients by up to 20%. Study author Janice Kiecolt-Glaser, director of the Institute for Behavior-al Medicine Research at Ohio State University, explains that yoga reduces stress, a notorious contributor to inflammation, and changes the way we deal with stressful situations off the mat. In an earlier study, she and colleagues found that in response to a stressor (sticking their feet in cold water for 1 minute, followed by 5 minutes of mental arithme-tic), experienced yogis produced 41% lower levels of interleukin-6, an inflammatory marker, than novices did. “Yoga also improves sleep,” says Kiecolt-Glaser. “Fatigue and poor sleep throw off your biological rhythms, which then affects hormones that play a role in inflammation.” Roll out your mat to douse your body’s internal flames.

GUIDE 2 ParT 1 Take a Dose of Poses

Healing HelpersProps like pillows, folded blankets, and yoga bolsters help you relax more

deeply, making yoga’s restorative postures an incredible tool for stemming inflammation and lifting the heavy veil of chronic pain and fatigue.

BRaIN BOOSTeR, PaIN PROOFeRYogis tolerated cold-water pain more than twice as long as nonyogis did, likely because of increased gray matter volume, say researchers at the National Center for Complementary and Integrative Health. The conscious relaxation builds neural connections in the insula that help you deal with pain. The brain changes seem to be greatest in those who have prac-ticed the longest, but studies at Massachusetts General Hospital showed that after just 8 weeks of yoga and meditation, partici-pants’ brains had smaller amyg-dalae, the structure associated with fear and anxiety. Based on that connection, scientists believe a few minutes a day in Savasana pose could protect those with chronic pain from losing gray matter, which can ultimately lead to depression and memory impairment.



Matching Problem to Practice

No matter what your ache or pain, there’s a practice for you. “While yoga teachers have been helping people heal for centuries, IAYT, [the International Associa-tion of Yoga Therapists], has created a standard for registered yoga therapists (YT) that can help you connect with well-trained teachers, as well as teachers who are grandfathered in with years of experience,” says Jillian Pransky, director of therapeu-tic restorative teacher training for YogaWorks, which has studios in Cal-ifornia and New York. “But remember, just as a medical degree doesn’t make a great doctor, a certification doesn’t make a great yoga teach-er. Meet with the teacher first and make sure you click. It’s the relation-ship between you and the teacher that makes the yoga healing.”

Always ask around for recommenda-tions, but here’s condition-specific ad-vice to get you started on your search.

THe PROBleM Anxiety, depression, moderate hypertension, stress-related exhaustion, IBS, insomnia

BeST PRaCTICe A gentle yoga class—like level 1 or beginner Iyengar, restorative, yin, or hatha—with a teacher who incorporates breath work and meditation. “The combination of yoga and meditation triggers the parasympathetic nervous system—the calming branch—and keeps your mind anchored in the present moment,” says Jessica Hutchins, an integrative physician at Cleveland Clinic. Since depression is characterized by obsessing over the past and anxiety is fretting about the future, staying in the here and now can be a potent antidote, she adds.

THe PROBleM Arthritis, chronic pain, fibromyalgia

BeST PRaCTICe Yoga therapy in a one-on-one or small-group setting, led by a YT or seasoned teacher who has a deep understanding of anatomy and physiology. Reach out to an IAYT-accredited training program or find an instructor who has gone through Cruikshank’s program

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Hitting the Mat for Healing

When you understand yoga as not only a fitness system but also a healing system, you can start to trust your intuition and sharpen your awareness when it comes to health. Ready for this twist? Try one of these four proven postures that rep-resent what Cruikshank hopes will become standard medical protocol.

FOR INFlaMMaTION The Rx: Restorative Reclining Bound angle Pose Lie on your mat with your knees bent and feet flat, your rib cage resting on a bolster and your head on a folded blanket. Bring the soles of your feet togeth-er and let your knees fall outward to the side, placing 1 block (pillows work too) under each thigh for support. Allow your arms to rest by your sides, palms up. Close your eyes and completely relax. Rest there 3 to 5 minutes.

The Reason: “Restorative postures like this one are about deep relax-ation, not stretching,” says Cruik-shank. “They quiet the nervous system, allowing your body to rest and begin the healing process.”

THe PROBleM Cancer, heart disease, severe hypertension, multiple sclerosis, complications from diabetes

BeST PRaCTICe A program offered through your treatment center or local hospital. More and more are offering on-site classes specifically designed for these conditions, and many of those programs have been vetted in scientific trials. “Many teachers are equipped to offer breathing and relaxation practices that will help with all of these conditions. However, you may find more expansive programming and benefits with a teacher who has at least 50 hours of training from a specialty program for using yoga to treat your specific issue,” says Pransky.

THe PROBleM An acute injury, spinal stenosis, surgery recovery

BeST PRaCTICe One-on-one sessions with a trained yoga therapist. “Look for teachers who have experience working in physical therapists’ offices, hospitals, or rehab centers or who have special certifications in shoulder care or back care,” says Pransky. Restorative Reclining Bound Angle Pose


FOR SCIaTICa The Rx: Reclined Cow Face Pose Lie on your back with your knees bent and feet flat. Cross your right leg over your left. Raise both legs off the floor and grab hold of your shins or knees. If you feel a stretch in your right outer thigh, stay there; otherwise, flex both feet, then grab them, drawing them toward your hips or shoulders. Hold 1 minute, then slowly switch legs and repeat.

The Reason: “The searing pain that radiates down the leg can often be easily relieved by stretching the tight deep-hip rotators,” says Cruikshank.

FOR kNee PaIN The Rx: Warrior 2 Place your feet about 4 to 5 feet apart, turning your right foot forward and left foot parallel to the back of your mat and pointing slightly inward. Bend your right knee over your ankle and stretch your arms apart, gazing over the fingertips of your right hand. Hold 30 seconds, building up to 60 seconds. Repeat on the left side.

The Reason: “This move strengthens the muscles around the kneecap,” says Cruikshank.

FOR BaCk PaIN The Rx: Supine Twist Lie on your back. Pull your knees to your chest, then take both legs over to the left, stack-ing your right knee on top of the left, resting both legs on the floor. If you’re not able to get your knee to the floor or to relax there, put a pillow or prop under the left knee. Stay 1 to 2 min-utes. Repeat on the right side.

The Reason: “Back pain is often caused by tight hips,” says Cruikshank. “This pose allows the lower back to release.”

Reclined Cow Face Pose

Warrior 2

Supine Twist


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The Path from Practice to Prescription

4 Ways to Make Yoga Easier at Every Size

Feel healthier, happier, and more energized with these curve-friendly modifications from Abby Lentz, creator of the HeavyWeight Yoga method.

FORWaRD FOlD Try it seated. Sit on a chair, your feet wide and planted firmly on the floor with your toes slightly angled out for comfort. Place your hands on your thighs. Sit up tall and, leading with your chest, hinge forward at your hips, rolling your torso parallel to the floor between your thighs. Relax your head and neck, your arms dangling next to your legs. Hold for 5 to 10 breaths.

TRee POSe Try it with a kickstand. Standing, shift your weight slightly onto your left foot. Lift your right heel above your left ankle, keeping your right toes on the floor.

Extend your arms overhead. Hold for 5 to 10 breaths. Repeat on the opposite side.

DOWNWaRD-FaCING DOG Try it at the wall. Stand facing a wall, your feet hip-width apart and your arms extended with your palms pressing against the wall. Slowly walk your hands down the wall until your torso is parallel to the floor, keeping your back flat. Relax your head and neck. Hold for 5 to 10 breaths.

PIGeON POSe Try it with a strap. Lie faceup on a mat. Place a yoga strap around your left foot and low thigh or cradle your left foot and knee with your hands. Draw your left shin toward your chest. Hold for 5 to 10 breaths. Repeat with the right leg.

Standardized training Yoga schools issue their own certifications, resulting in widely different standards. To address the issue, the International Association of Yoga Therapists has published competency-based criteria for train-ing yoga therapists (YTs), accrediting programs that meet those standards.

Proven protocols While many YTs feel that stan-dardization could blunt yoga’s magic, “clinicians need to feel they

are prescribing safe treatments that are proven to work,” says Heather Greysen, a nurse research-er at the University of California–San Francisco.

Interaction between MDs and YTs Others argue that doctors must learn to trust YTs. “Yoga therapists are most effective when they can design a personalized practice,” says Cruikshank. As doctors ob-serve the benefits, they’ll feel more comfortable referring their patients.


It’s hard to maintain any sense of well-being when your entire head is throbbing and it hurts to blink. Unfortunately, the best remedy for a migraine is a dark room, a cold compress, and sleep. But yoga can also do wonders to thwart an oncoming migraine, and without a doubt, it can help prevent future attacks. Practice these poses (hold each for 5 to 8 breaths or up to 2 minutes) to soothe your head, and you’ll be seeing straight again. Note that you will need a yoga block for two of the poses.

exTeNDeD PUPPYn Start on all fours with your knees hip-width

apart and hands shoulder-width apart.

n Stack your hips above your knees and walk your arms out in front of you, keeping your arms straight.

n Melt your belly, chest, and throat down toward the ground.

n Press down into all 10 toes.

n Gaze forward.

DOWNWaRD-FaCING DOG WITH BlOCkn From Extended Puppy, curl your toes under, lift your hips, and

straighten your legs.

n Rest your forehead on a block according to the height you need.

n Push into your palms to draw more energy into your lower body and help elevate your pelvis.

n Press down evenly with all 10 fingers.

n Keep your arms straight and rotate your outer upper arms inward to broaden your upper back.

n Draw the front of your rib cage in and press your legs back.

n Extend your heels away from your toes and pull them toward the floor.

GuiDe 2 | ParT 2

Head Off Headache Pain

Practice this soothing sequence of yoga moves to thwart the throbbing

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CORPSe (SavaSaNa)n Lie on your back.n Let your legs and arms flop open with your palms facing up.n Lift your chest to snuggle your shoulder blades down your back. Draw your

shoulders away from your ears. Release all tension in your body.n Close your eyes (or, even better, cover them with a cloth) and bring your

breathing back to normal.n Empty your mind.

Take a rest.

STaNDING FORWaRD FOlDn From standing, exhale as you extend forward from your

hips, straighten your legs, and fold forward to the floor.n Grab your elbows and let your head hang heavy.n Keep your hips stacked over your heels and

elongate your core.

HeaD TO kNeen Begin seated, with your left leg

straight and your right knee bent. Hold for 5 to 8 breaths.

n Bring the sole of your right foot to rest against your left inner upper thigh. Inhale and extend your spine.

n Exhale, bring your chest over your left knee, and grab the outer edge of your left foot.

n Inhale and extend your spine again.

n Exhale and fold your torso over your left leg, bending your elbows wide and relaxing the base of your neck.

n Hold, then repeat on the left side.

SeaTeD FORWaRD FOlD WITH BlOCkn Begin seated, with your legs

together and extended straight out in front of you. Place a block between your legs (as shown).

n Root into your hips and lift your chest.

n Keep your spine long and lean forward to grab the outer edg-es of your feet.

n Inhale and extend your chest.n Exhale and, without rounding

your back, lengthen your torso over your legs.

n Relax your neck and shoulders, resting your head on the block.

n Press your thighs down and keep your feet flexed.

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When Ellen Hansen entered menopause, sleepless nights be-came the norm. Hot flashes and anxiety left the then 54-year-old tossing and turn-ing for hours. Her doctor prescribed Ambien, but Hansen felt uneasy about relying on medica-tion to help her drift off—especially a drug with such eerie side effects. “I’d have conversations with people after I took my pill that I wouldn’t remember the next morning,” she says. The med-ication did work, however, and Hansen needed sleep. So she kept taking it.

That was until she went to yoga class one day and met a fellow yogi named Gabriela Chinnock, a newly certified yoga therapist who said she taught a special type of yoga to clients who needed help managing health problems like insomnia. Hansen was intrigued but skeptical. “My sleep problems were so bad that

I didn’t have a lot of faith that yoga would help,” she says. But she decided to try it.

The routine Chinnock offered was yoga nidra, or “yogic sleep,” an ancient, little-known type of yoga that’s gaining popularity in both the yoga and medical communities. The practice is essen-tially a combination of meditation, pro-gressive relaxation, and deep-breathing techniques designed to induce a state of intense relaxation that leads to restor-

ative sleep. It can be done before bedtime or even during the day as a more refreshing alternative to a traditional nap.

Though few studies have been conducted on its effectiveness, results so far have been prom-ising, and many practitioners—Hansen included—say that yoga nidra has solved their sleep problems. After about 6 weeks of working with Chinnock, she was able to fall asleep on her own.

400%You’re that much more likely to get a cold if you (like nearly 30% of Americans) sleep 6 hours or less per night, compared with people who log 7 or more, according to a study published in Sleep. (remember that the next time you hear someone defending their 5-hour habit.)

GuiDe 2 | ParT 3

Sleep Tight Tonight–Naturally

This simple, meditative form of yoga can soothe you into a sound slumber so you feel great tomorrow

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qUIeTING aN aCTIve MIND A natural, no-risk thera-py like yoga nidra could help the 50 to 70 million Americans who experi-ence insomnia each year. And one of the largest groups that could benefit is women in perimenopause or menopause. “It’s pretty common for women to develop insomnia in their 40s and 50s because of hormonal and mood changes that occur,” says Amer Khan, a neurologist and sleep medicine specialist in Roseville, CA, who uses yoga nidra techniques in his practice. The anxiety and hot flashes Hansen experienced are com-mon culprits, as are declining levels of estrogen and proges-terone—both of which promote sleep.

“Yoga nidra works by giving the mind a focus,” says Laura Malloy, director of yoga at the Benson-Henry Institute for

Mind Body Medicine at Mas-sachusetts General Hospital in Boston. “It helps you get off the mental treadmill and silence the racing thoughts that keep you awake.”

The practice begins with an intention, such as I am calm and relaxed. This is followed by a “body scan,” in which you relax your body part by part—a process designed to focus your awareness on physical sensa-tions instead of your worries. Finally, you shift your attention to your breath, counting your exhales until you drift off to sleep.

This may sound too easy, but her experience in teaching yoga nidra to patients has convinced Khan that the routine works. “People really can tamp down a too-active brain on their own,” he says. For Malloy, evaluating its effectiveness is even easier: “When people start snoring in my class, I know I’ve done my job.”

GUIDE 2 ParT 3 sleeP TiGhT ToniGhT—naTurally


DRIFTING OFF SWIFTlYResearch backs up the an-ecdotal evidence. One study compared the effectiveness of yoga nidra with that of other natural approaches to better sleep, such as avoiding alcohol and screen time before bed. The result: Yoga nidra practitioners fell asleep faster and woke up less often during the night than those who tried the other techniques.

One of the study’s coauthors is Columbia Uni-versity clinical psychologist Richard Miller, whose research regarding a yoga nidra–based therapy called iRest for the U.S. military provides clues as to how and why yoga nidra is so effec-tive. “The body scanning and breathing parts of the routine stimulate the parasympathetic nervous system, which is what provides the deep relaxation people need to sleep,” he says. Yoga nidra also triggers a tran-sition in brain wave frequencies from beta, which is associated with alertness, to theta and delta, which are linked to a state

of profound meditation and deep sleep. The effects of these changes in the nervous system are so pow-erful that even people suffering from post-traumatic stress disor-der have reaped the benefits of yoga nidra. “Many veterans tell me that they’ve gotten their first good night’s sleep since Vietnam by using yoga nidra,” says Miller.

This isn’t to say that the practice is a cure-all for insomnia or that medication is never beneficial. Sleep experts advise anyone with insomnia to check with their doctor to make sure their tossing and turning isn’t a sign of an underlying health problem. But for

many, yoga nidra could be the solution they’ve been seeking.

For Hansen, this practice has been no risk, all reward. She hasn’t tak-en a single Ambien in the 4 years she’s been doing yoga nidra. “In-stead of lying in bed every night thinking I can’t sleep! I can’t sleep!, I do the routine and I drift off,” Hansen says. “Having insomnia was so debilitating. Being able to get to sleep again without medica-tion is a huge relief.”

Want to give yoga nidra

a try?Try “Soothe,

Then Snooze,” a 10-minute

pre-bed routine on the next page.


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Soothe, Then SnoozeFor maximum relaxation, this sequence helps you wind down by doing a few gentle yoga poses before transitioning to yoga nidra. On a yoga mat or carpeted floor, perform each pose for the time stated or for as long as you’re comfortable.

2. CaT-COW Start on your hands and knees. Exhale and round your spine toward the ceiling like a cat (A). Inhale, dropping your belly toward the floor, and lift your head, gazing forward (B). That’s 1 rep. Do 5 to 10 reps.

1. CHIlD’S POSe Kneel with your big toes touch-ing and your butt on your heels. Separate your knees until they’re hip-width apart. Lower your torso and rest your forehead on the floor, extending your arms in front of you, palms down. Relax for 1 minute, breathing deeply.

3. SUPINe TWIST Lie on your back and hug both of your knees to your chest. Open your arms wide and, keeping your knees bent and together, drop them over to your right side. Push your left shoulder down as you elongate your lower back and turn your head to the left. Relax for 30 sec-onds, breathing deeply; repeat on the opposite side.

a

B

Hips feel tight?

Place a blanket between your

heels and bottom.


5. CORPSe POSe Lie on your back with your legs and arms extended on the floor, palms facing up. Spread your legs a comfortable distance apart, turning your toes outward. Close your eyes and take slow, deep breaths, letting go of ten-sion. Relax up to 5 minutes.

Once you’ve finished the routine, get into bed, return to Corpse Pose, and follow these steps to begin yoga nidra.

• Start by stating a positive intention for your practice, like I am relaxed or I am peaceful and at ease.

• Begin your body scan. Focus on your right foot for several seconds, then your right lower leg, knee, thigh, hip, buttock, and navel. Focus on your left foot and repeat the progression.

• Focus on the right side of your torso, then your shoulder, upper arm, forearm, and hand. Return to your shoulder, then focus on your clavicle at the base of your throat. Repeat the progression on the left side.

• Focus on the right side of your face, your right nostril, cheek, eye, and eyebrow. Then focus on the space between your eye-brows. Repeat on the left side.

• Focus on the right side of your body, then the left. Focus on your entire body. Notice your breath as you inhale and exhale through your nostrils. Let your mind follow your breath as you count your exhales from 10 to 1. If you get distracted, start again at 10. Repeat the countdown until you fall asleep.

4. leGS UP THe Wall Sit with your right side against a wall. Exhale, turn, and carefully swing your legs up onto the wall, resting your shoulders and head on the floor. Your butt should be as close to the wall as possible. Rest your arms at your sides, palms up. Relax up to 5 minutes, breathing deeply.


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Back paIn: A weekly class (with a little practice on the side) de-creased back pain and the need for medicine, according to research in Evidence-Based Complementa-ry and Alternative Medicine—no crazy back bends required.

IncontInEncE: Women who participated in a yoga-therapy program for 6 weeks experienced a 70% decrease in their incon-tinence frequency. Make sure to relax the pelvic floor on each inhale and contract it on each exhale. “It should feel like you’re doing Kegel exercises that are linked to your breath,” says yoga teacher and physical therapist Bill Gallagher. Three simple moves to try: n Restorative Reclining Bound

Angle (p. 23): Your inner thighs help stabilize your pelvic floor. When they’re flexible, you’re able to activate your pelvic muscles more deeply.

n Legs Up the Wall (opposite page): “The change in gravity puts a little pressure on your diaphragm, allowing you to breathe more deeply and to fully relax the pelvic muscles without any fear of spillage,” Gallagher says.

n Child’s Pose (p. 31): “To be strong, your pelvic floor also

More Benefits of Bending

needs to be flexible,” Gallagher says. “This pose opens up your lower back, allowing your pelvic floor to expand and stretch with each inhale.”

DIaBEtEs manaGEmEnt: A study in the journal Diabetes Care found that patients who took gentle yoga classes experi-enced lowered oxidative stress, thought to be a root cause of insu-lin resistance and type 2 diabetes. Participants who took classes three times a week also lowered their BMIs and stabilized their blood sugar levels. “People newly diagnosed with diabetes should always go for lifestyle inter-ventions—yoga, mild aerobics, walking, and diet restriction— before resorting to medications,” says Shreelaxmi V. Hegde, PhD, of the Srinivas Institute of Medical Science and Research Centre in Mangalore, India. “But for those with higher levels of blood glucose, it’s best to combine yoga with standard care.”

ImprovED ImmUnIty: Yoga practice could lead to a stronger immune system, say scientists in Japan. After a 90-minute yoga session, people had nearly double their usual concentration of sal-ivary beta-defensin 2, a peptide that attacks microbes.

We’ll stop short of calling yoga a cure-all, but here’s a small sam-pling of the research that reveals its health benefits. A regular practice could prove beneficial for:

ThE AgElESS BrAiN rEpOrTS l 33BACK TO CONTENTS

Nature’s Best Cures

the DoCtoRS’ GuiDe to

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CONTENTSPart 1 | Drug-Free Fixes Doctors Trust ..............36

Part 2 | Your Natural First-Aid Kit ........................43

Part 3 | Back-to-Nature Healing ...........................45

Guide 3

When you want relief fast, Mother Nature offers some of the fastest, safest, and most effective cures on the planet. Plus they’re inexpensive—some are even free. Natural cures and home remedies grew from necessity, when formal medical care either didn’t exist or wasn’t widely available. But many of these have not just survived but thrived through the evolution of modern medicine, even receiving a stamp of approval from doctors and other health professionals. Here’s a collection of some of the best time-honored tips and techniques.


For: Acnetry: Coconut oil

Why: “People with acne tend to overdry their skin, which triggers more oil production. I recommend applying a very thin coat of coconut oil to bumps after first cleansing with a salicylic wash. Coco-nut oil has antimicrobial and anti-inflammatory properties and contains lauric and capric acids and vitamin E. It repairs the skin barrier, is easy to use, prevents overdrying of skin (and subsequent rebound oil production), and helps the marks heal faster.”—Diane Madfes, assistant clinical professor of dermatology, Mount Sinai Hospital

GuiDe 3 | ParT 1

Drug-Free Fixes Doctors Trust

According to surveys, about a third of Americans now use natural or complementary medicine, and the number is growing. Fish oil is the most common natural product used for health—nearly 8% of adults take it preventively for heart health. Next in popularity are glucosamine/chondroitin, probiotics, and melatonin. The popularity of these remedies hasn’t been lost on physicians, who are increasingly acknowledging the usefulness of many alternative therapies. We asked doctors about the natural remedies they swear by—the ones they use themselves and recommend to patients instead of writing a prescription. Here are 20 problems that have solutions you may have never heard of but could come to trust.

1

doc-approved treatments for everyday ailments, no pill popping required20

2 For: Hay fever and other seasonal allergiestry: Pycnogenol

Why: “Most people suffering from seasonal allergies reach for OTC antihistamines, but these can often cause side effects like drowsiness and dizziness. Pycnogenol, [the trademarked name for a natu-ral plant extract derived from French maritime pine bark], works by reducing the inflam-mation that can lead to the typical symptoms of sneezing, itchy eyes, and irritated throat. It can be found in vitamins, supplements, lotions, and

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GUIDE 3 ParT 1 DruG-free fixes DocTors TrusT

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serums and can also be taken by itself in tablets or capsules. I recommend 100 mg a day in the weeks leading up to allergy season.”—Fred Pescatore, internist and author of The Allergy and Asthma Cure

For: Anxietytry: Green tea and dark chocolate

Why: “Green tea and dark chocolate can each help take the edge off worries and ten-sion; use them along with—not instead of—prescribed anti-anxiety medications. Green tea contains L-theanine, an amino acid that’s been shown to help induce quiet and calm. Dark chocolate is one of my favorite food-as-medicine prescrip-tions, as it’s rich in compounds that gently lift mood. Have a piece of dark chocolate with your cup of tea to get the bene-fits of both.”—Tieraona Low Dog, fellowship director, Academy of Integrative Health and Medicine

For: Bacterial infections between the toestry: White vinegar

Why: “Vinegar can eliminate the bacteria that tend to grow between toes. When heat and humidity make the area red, cracked, or oozy, vinegar soaks can help dry skin and treat any infection that may have devel-oped. In the early stages of in-fection, the vinegar can be used

alone: Soak the foot in a bath of one part vinegar to three parts water. If the infection is more advanced, add topical or oral antibiotics.”—Diane S. Berson, associate clinical professor of dermatology, Weill Medical College of Cornell University, New York–Presbyterian Hospital

For: Bloating and nauseatry: Ginger

Why: “Ginger regulates the flow of digestive juices to make sure food is properly absorbed, improving the function of bile and pancreatic enzymes to help digestion. It can soothe the stomach and reduce dis-comfort from bloating, nausea, and abdominal distension after meals. Peel, slice, and dice ginger to make a smoothie, or steep it to make a relaxing herbal tea.” (For more on ginger, see p. 43.)—Jonathan Cohen, gastroenterologist, NYU Langone Medical Center and Concorde Medical Group

For: Bronchitis and sinusitistry: Humming

Why: “Most sinus infections occur due to poor movement of the nasal cilia that are designed to expel bacteria and dust from the nose and sinuses. Hum-ming stimulates the nasal and bronchial cilia and breaks up the mucus in your nose, sinus-es, throat, and chest.”—Murray Grossan, ENT-otolaryngolo-gist, Cedars-Sinai Medical Center


For: Constipationtry: Unsulphured blackstrap molasses

Why: “This type of molasses is a wonderful stool softener. Take 1 tablespoon daily on its own or stir it into water or any beverage. It’s especially useful for pregnant women because it’s a more natural alternative than chemical laxatives, plus it contains iron and many other essential vitamins and minerals, such as vitamin B6, magnesium, copper, calcium, potassium, manganese, and selenium.” (Patients with dia-betes should avoid molasses.)—Ashita Gupta, internal medicine specialist, Mount Sinai Hospital

For: Cuts and abrasions try: Raw manuka honey

Why: “Honey helps speed the healing of cuts, burns, and other wounds because of its antibacterial and antifungal properties. It’s rich in gallic acid and the antioxidant quer-cetin, which both help with healing. I recommend washing the area and massaging a small amount of honey directly onto a cut. Then cover with an adhe-sive bandage.”—Diane Madfes

For: Dry scalptry: Extra virgin olive oil

Why: “Dry scalp can be caused by a loss of moisture or a buildup of styling products. The flakes from dry scalp are finer than those from dandruff. To use EVOO for dry scalp, warm about 5 tablespoons, cool slightly, then massage into the scalp. Comb through, then cover with a towel or shower cap and leave on for 20 to 40 minutes or overnight. Rinse. Repeat as needed.”—Angela Lamb, assistant professor of dermatology, Icahn School of Medicine at Mount Sinai Hospital

For: Headachestry: Peppermint oilWhy: “Peppermint essen-tial oil can be applied to the temples to relieve tension headaches. You can make your own by putting five drops of peppermint essential oil in 1 ounce of a carrier oil, such as almond or grapeseed. Shake well and store in a small glass jar. When you feel a headache coming on, massage a few drops of the oil into your tem-ples. Close your eyes and take a few deep breaths. Repeat in 20 to 30 minutes if needed. Keep the oil away from the eye area, and don’t use it on children under 6.”—Tieraona Low Dog

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For: Gouttry: Cherries

Why: “Eating as few as six cherries a day can prevent a recurrence of gout. No one knows why or how it works, but I’ve seen success often enough to be a believer and to recommend it for people who get gout attacks with any fre-quency, particularly if they’re wary of daily prescription medicine.”—Steven Fisher, internist, Fairfield County Medical Group

For: Hot flashestry: Cumin, coriander, and fennel tea

Why: “Steep ½ teaspoon each of cumin, coriander, and fennel seeds in a quart of boiling wa-ter; strain into a Thermos and sip all day until sunset. This is an Ayurvedic remedy that helps improve digestion and sleep and decrease palpita-tions, hot flashes, worry, and anxiety.”—Kavitha Chinnaiyan, cardiologist, Beaumont Hospital

For: Indigestiontry: Oregano

Why: “Oregano is a concen-trated source of antioxidants, which help to reduce inflam-mation and soothe the stom-ach. To use it [buy ready-made oregano tea or] steep 1 to 2 teaspoons of fresh or dried

oregano in 8 ounces hot water for approx-imately 10 minutes. The recom-mended dosage is up to three times daily.”—David Borenstein, founder, Manhattan Inte-grative Medicine

For: Inflammation that may lead to heart disease and cancertry: Grapes

Why: “Resveratrol, found in the skin of red grapes, is Mother Nature’s miracle drug that seems to have an anti-in-flammatory effect and can help protect you from cancer, heart disease, and more. Have one or two servings of grapes—which have the phytonutrient-rich skin—or one serving of red wine every day to prevent chronic disease.”—John Pezzuto, dean, Arnold and Ma-rie Schwartz College of Pharmacy and Health Sciences, Long Island University

For: Irritable bowel syndrometry: Sauerkraut

Why: “Sauerkraut is a rich source of probiotics, which can help heal many gut woes. While cabbage can aggravate IBS in some people, sauer-

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kraut, because it’s fermented, can actually improve gas, bloating, and irregular bowel movements. Look for pack-ages that say ‘raw’ with ‘live cultures.’ Eat a little bit with a meal each day.”—Tieraona Low Dog

For: Itchingtry: Epsom salts

Why: “Epsom salts can soothe basically anything that itches or burns the skin, such as mosquito bites, bee stings, and poison ivy, oak, and sumac. Soak for at least 12 minutes in a bath made by dissolving 2 cups of salts in running water. Or make a compress by soaking a cotton washcloth in a cup of cold water mixed with 2 tablespoons of Epsom salts, and apply it to the itchy area.”—Joe Matusic, assistant clinical professor of pediatrics, West Virginia University School of Medicine

For: PMStry: Saffron

Why: “Studies show the equivalent of 15 mg—or about a tenth of a teaspoon of threads—of saffron twice daily can decrease PMS symptoms, including anxiety, irritability, depression, mood swings, and insomnia. Add saffron to your food, take it in capsule form, or brew a cup of tea.” (People with bipolar disorder shouldn’t use with-out a doctor’s supervision.)—Skye McKennon, clinical assistant professor, University of Utah College of Pharmacy

For: Toenail fungustry: Tea tree oil

Why: “Toenail fungus is an infection inside the nail. The compounds in tea tree oil are a safe, effective way to treat the problem. Use 100% tea tree oil applied like nail polish twice a day for 4 to 6 months.” (For more on tea tree oil, see p. 43.)—Steven Fisher, internist, Fairfield County Medical Group

For: Tooth decaytry: Nuts

Why: “Nuts contain protein and minerals important for tooth health. Some, like


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almonds, contain calcium, which can help strengthen and protect teeth. Chewing nuts stimulates saliva pro-duction, which can reduce the risk of tooth decay.”—Kim Harms, spokesperson for the American Dental Association

For: Wartstry: Apple cider vinegar

Why: “Soak a cotton swab or cotton ball in the vinegar and apply directly to the wart several times a day. Dilute the vinegar with water if it stings too much. Warts are caused by a viral infection in the top layer of the skin. The vinegar probably works because its acidity is toxic to the replicating viral cells.” (For more on apple cider vinegar, see p. 43.)—Tanya Kormeili, dermatologist, clinical professor at the University of California, Los Angeles

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Timeless RemediesNatural healers discovered these won-der cures hundreds of years ago. Turns out they were really onto something.

leMON BalM Herbalist John Gerard lauded lemon balm in 1957, writing that it “driveth away all melan-choly and sadness.” The lemon-scented member of the mint family has long been used to banish anxiety, boost memory, and aid sleep and diges-tion. Modern studies have proven it can help you stay calm and focused and sleep soundly. Research suggests that this plant is effective in extreme situ-ations too. Four weeks of lemon balm aromatherapy cut agitation in dementia patients.

Get the mood-boosting benefit: Drink a daily tea made with ½ to 1 dropper of lemon balm tincture or 1 to 2 teaspoons of dried lemon balm steeped in 1 cup of hot water for 5 to 10 minutes. Check with your doctor if you take thyroid medication, as the herb may change the amount you need.

Care for a sip?1 tablespoon of apple cider vin-egar mixed in a

cup of cold water may prevent blood

sugar spikes.

Continued on the next page

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CaPSaICIN Seven thousand years: That’s how far back consumption of cayenne peppers in the Americas goes. Folk medicine practitioners used it for pain relief. Capsaicin, the ingre-dient that gives cayenne its heat, is best known today for easing muscle aches and arthritis. Studies show that it tamps down the chemical messengers that trans-mit pain messages in the brain.

Get the pain-relieving benefit: Follow the package instructions on OTC capsaicin ointments and creams.

PaRSleY ROOT In 1629 botanist and apothecary John Parkinson recommended


parsley root to the Queen of En-gland for diseases of the urinary tract. The plant increases urine output and is approved by the German Commission E, a regula-tory body, for cystitis and urinary tract disorders.

Get the bladder benefit: If you have a UTI, try drinking three cups of tea daily, each made with 2 g of common parsley (you don’t need just the roots), or taking 2 to 4 ml of tincture three times each day for the duration of the condition. To benefit the urinary tract long-term, eat parsley leaves regularly. Munch on the sprig decorating your restaurant meal; at home add chopped leaves to omelets, salads, and hot dishes.

42

Aching for relief?

Herbs may offer the answer for what ails you.

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CaYeNNe Just a little bit of cayenne mixed with hot water can help stop bleeding, fight colds and flu, and clear chest congestion. Eversole recommends non-irradiated cayenne powder with 35,000 Scoville (heat) units.

laveNDeR OR Tea TRee OIl Both of these oils have antiviral, antibacterial, and antifungal properties. You can use either one to soothe scrapes and burns as well as reduce the stinging and swelling of bug bites. Apply the undiluted oil to the skin.

aPPle CIDeR vINeGaR You can mix a teaspoon of apple cider vin-egar in a glass of water to soothe an upset stomach; make a 50/50 solution with water and spray on sunburned skin; or soak a ban-dage in the same solution and wrap it around a sprained ankle.

PePPeRMINT Tea A cup of minty tea can ease a headache, soothe an upset stomach, and reduce tension. Steep a tablespoon of peppermint leaves in a cup of hot water, let it steep, strain, and drink.

A first-aid kit filled with bandages, ointment, tweezers, and other necessities is just what you want to have on hand to tend to minor medical emergencies. But a more unconventional kit—consisting of household items like cayenne and apple cider vinegar—can also be helpful in certain situations. Here’s what you’ll want inside a home-remedy first-aid kit that’s meant as a complement to your conventional kit, suggests Gayle Eversole, founder and director of the Creating Health Institute and the Oake Centre for natural health education in Moscow.

GuiDe 3 | ParT 2

Your Natural First-Aid Kit

with these healing essentials at the ready, you can act fast when illness or injury strikes

gingerIt’s known as a stomach soother and rightfully so. Ginger is great for just about any gastrointestinal symptoms, includ-ing motion sick-ness and morning sickness during pregnancy. Make a tea by steeping a tablespoon of ground fresh ginger in hot water for 10 minutes, then strain.


how to make a Gel PackGel packs maximize the anti-inflammatory powers of cold com-

presses and conform to your body better than a bag of frozen peas. To make your own: Mix 1 part rubbing alcohol with 3 parts water in

a zip-top bag, place in a second bag, and freeze for 4 hours.

CaROB POWDeR A tablespoon of this powder can help quell diarrhea symptoms. Just add a dash of cinnamon and mix it into water.

MIlD lIqUID SOaP You want a mild, natural, non-antibacterial soap on hand for cleaning cuts and scrapes, such as an unscent-ed liquid soap for babies.

GUIDE 3 ParT 2 your naTural firsT-aiD kiT

aloeUse as often as needed to soothe the discomfort and speed the healing of sunburns, blisters, calluses, cuts and scrapes, and other minor skin irritations. You can simply break a leaf off a plant and apply the juice or apply pure aloe vera gel (available at most drugstores).

+ +

3 parts water

Place zip-top bag in a second bag, and freeze for 4 hours.

1 part rubbing alcohol

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leT THe FOReST ReNeW YOUOn a cool fall morning in the woods, sunlight laces through the canopy, illuminating details: the reddening edges of oak leaves; fallen chestnuts, their spiky casings split open; a silvery web spun between branches. A light wind carries scents of damp earth and pine. A guide leads a group to a grove of trees, inviting the participants to sit beneath the boughs and notice how their own breath feels as it mixes with the air around them.

The Japanese have a name for these guided relaxation walks in the woods: shinrin-yoku, or “forest bathing.” The stress-relieving practice has been popular in Asia for several decades. In Japan and South Korea, public parks even include forest therapy trails.

Shinrin-yoku is different from other woodland experiences. It’s not hiking, in which part of the aim is exercise, or nature walking, which incorporates education. In for-est bathing, the idea is to slow down and appreciate the surroundings in a mindful way. Research at the Univer-sity of Essex in the UK shows that the benefits of forest bathing include, in

GuiDe 3 | ParT 3

Back-to-Nature Healing

Three therapies use the natural world—forest, water, and silence—to provide stress relief and deep relaxation

addition to stress reduction, improved mood, increased self-esteem, and a greater sense of well-being.

American doctors are taking notice too. Suzanne Parrish Bartlett, an integrative medi-cine specialist at Mercy Med-ical Center in Cedar Rapids, IA, prescribes forest bathing as a remedy for anxiety and stress. “We’re all seeking well-ness,” she says. “In Western medicine, we approach it in convoluted ways. What if it’s not that difficult? It’s a deeply healing practice to slow down, experience the senses, get outdoors, and explore.”


GUIDE 3 ParT 3 back-To-naTure healinG

FlOaT aWaY FROM STReSSFew things are as soothing as the sensa-tion of weightlessness in water. But while floating in a pool or pond is relaxing, it’s still nec-essary to remain alert so you can keep your head above water. Float spas deepen the peaceful ex-perience. Their tanks are usually large plastic pods designed to create an environment of sensory deprivation that allows the mind to relax com-pletely without physical concerns.

The tanks are dark, silent, and odor-free, with air and water kept at a neutral temperature so they’re not perceived as warm or cold—or noticed at all. The nearly 1,000 pounds of Epsom salts added to the water sup-port the body and head so thoroughly that it’s pos-sible to fall asleep safely while floating. During a 1- or 2-hour session, with external sensations muf-fled, people report that their burdens seem to float away in the darkness as they relax to such an extent that they’re no lon-ger aware of their bodies.

Such floating is called restrict-ed environmental stimulation technique, or REST. Although there isn’t a body of scientific re-search on float therapy yet, neurol-ogist Christopher Winter, medical director of Charlottesville Neurol-ogy and Sleep Medicine in Virginia, thinks scientists’ interest will grow as more people try it and report positive results. Winter was curious enough to experiment with it him-self after he learned that some of the sports teams he’s worked with were using the tanks. “What I expe-rienced was the opposite of claus-trophobia,” he says. “I felt like I was floating in space. I also experienced some kind of loss of consciousness, whether or not it was sleep, because the 2 hours went by very quickly. And the relaxation effect seemed to last for days afterward.”

Feeling stressed?

Floating in water can help wash

away your worries. (Don’t forget the SPF.)

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exPeRIeNCe THe qUIeT CUReIt’s impossible to stop the world, but you can stop the noise, at least temporarily. Creating a quiet sanctuary in a loud world can go a long way toward increasing feelings of peace and reducing stress. Silence is the basis of medita-tion, now practiced regularly by millions of Americans who make mini-retreats for them-selves each day. But anyone can devise a makeshift silent retreat by finding a space to be alone and closing the door, turning off the cell phone, and shutting down the computer.

It’s easy to forget, surrounded as we are by all the sounds of modern life, that noise is actu-ally a health hazard. Scientists believe that noise is potential-ly dangerous because it raises the levels of stress hormones such as cortisol and adren-aline. Long-term exposure to loud noises can interrupt

sleep, raise blood pressure, and increase the risks of heart attack and stroke. But even the constant noise of traffic, trains, machinery, or blaring TVs can take its toll. A period-ic escape into quiet, even for a few minutes a day, can provide relaxation and also improve focus and lessen the strain on the heart and nervous system.

“When we work with lab animals, from mice to mon-keys, loud sounds are used as punishment,” says David Yaden, a research fellow at the University of Pennsylvania’s Positive Psychology Center who also teaches relaxation techniques at a local hospital. “My first thought, when we talk about silence, is that even thinking about it makes me feel peaceful.” It’s also not necessary to learn any kind of formal meditation technique, he says: “Just sit down and focus on your breath for several minutes.”


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