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Herbal Extracts Plus extends our warmest welcome to you, our friends (old and new) and longtime patrons! Having previously supplied fine botanicals and natural nutrients since 1995, our company now provides our rich storehouse of accumulated valuable health information. This includes current and previous scientific research and university studies, history and folk use, clinical trials and common usage of herbs, spices and natural supplements....and how alternative therapy using natural substances and lifestyle habits can enhance your health  right now - and maintain it for many years to come....the natural way.


Popeye Was Right:

Could Nitrate-Rich SPINACH Enhance Strength & Fitness?


Diet supplementation with nitrates, such as those found in Spinach and Beetroot could enhance sporting performance.

Oral nitrate supplementation has been the subject of a number of studies - all eager to investigate nitrate compound’s potential as a sports nutrition supplement. Emerging research has examined how nitrate supplementation reduces the oxygen cost of submaximal exercise and how this can improve exercise tolerance and performance. Interestingly, inorganic nitrate is abundant in green leafy Spinach and Beetroot, and following ingestion, this nitrate is converted in the body to nitric oxide and stored and circulated in the blood, playing a central role in vascular and metabolic control. Dietary nitrate supplementation increases plasma nitrite concentration and reduces resting blood pressure. Furthermore, a new study conducted by researchers from Belgium’s University of Leuven found that supplementation with nitrates, such as those found in Spinach and Beet Root could enhance sporting performance. The scientists took 27 relatively fit subjects and placed them into one of three experimental conditions: Sprint Interval Training (SIT) conducted in an environment with normal oxygen levels (20.9%), SIT conducted in low oxygen levels (15%) and SIT in low oxygen levels with nitrate supplementation. A placebo group was also included. Subjects in the study took supplementary nitrate whilst taking part in intense cycling sessions three times a week, recording a change in muscle fiber makeup in response to nitrate intake when training under low oxygen conditions. People generally have two types of skeletal muscle fibers: slow-twitch (type I) and fast-twitch (type II). Slow-twitch muscles help enable long-endurance feats such as distance running, while fast-twitch muscles fatigue faster but are used in powerful bursts of movements like sprinting. In the middle of the muscle fiber spectrum, are type IIa fibers, which are less fatigue resistant, produce more muscular force and contract at a faster speed than slow-twitch fibers and are also helpful for power events like weightlifting. At the start and end of the trial, SIT participants performed a VO2max-test, or maximal oxygen uptake, which is a factor that can determine an athlete's capacity to perform sustained exercise and is linked to aerobic endurance. This consisted of a 30-min simulated cycling time-trial, as well as a 30-s cycling sprint test. Muscle biopsies were then taken, and findings revealed the number of type IIa fibers increased in those exercising in a low oxygen environment when taking the nitrate rich capsules. Other groups remained unchanged, and the study demonstrated that a simple nutritional supplementation strategy, i.e. oral nitrate intake (in this case from Spinach and Beetroot) can impact training-induced changes in muscle fiber composition. The scientists thus hypothesized that performing sprints in low-oxygen conditions with oral nitrate intake, might yield physiological adaptations to boost exercise performance. Nonetheless, until consistent high-dose nitrate intake safety in humans - in conjunction with training - is verified, continual usage cannot yet be recommended until all is clearly demonstrated.

Sources: Journal. Frontiers in Physiology and NutraIngredients

For complete research details, read the full article:


Popeye Was Right:

Could Nitrate-Rich Spinach Enhance Strength & Fitness?




Read other, important research about the many health benefits of Spinach




no longer offers our fine botanicals for sale and we are now an independent, not-for-profit educational site. The information on this site is intended for educational purposes only and is not a substitute for the advice of a qualified healthcare professional. You should not use the information herein for diagnosis or treatment of any health problem or for prescription of medication or treatment. We have always recommended that you consult with a healthcare professional before starting any diet, exercise or supplementation program, or if you have or suspect you might have a health problem.We do not endorse or sell products, nor verify the content or claims made with respect to outside research collected for this site, either implicit or explicit, nor responsible for any consequences of the use of this information. Herbal Extracts Plus does not profit in any way from the information herein, which is copyrighted by Herbal Extracts Plus, unless otherwise credited.

Visit our study articles on important herbal therapy. There is also additional info on our Suggested Reading webpage if you're looking for more! 

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Lowering your cholesterol levels with a healthy lifestyle can significantly lower your risk for heart attack and stroke, so follow a few diet hints to help control your cholesterol: Maintain a healthy weight. Follow a low-fat diet. Replace saturated fats (red meats, dairy products, shortening and coconut oil) with fish, mono-unsaturated fats, vegetable oils, Olive Leaf, nuts and seeds. Eat only small amounts of high cholesterol foods like egg yolks. Add more daily fiber to your diet (fruits, vegetables, whole grains). Eat a serving of fish each week with essential Omega-3 Fatty Acids, (already shown to lower "LDL" (bad) cholesterol levels. Watch that diet, and then watch those cholesterol levels drop - and your good health rise.



Plan Ahead to Avoid Holiday Weight Gain and Follow Some Tips: Eating regular meals and snacks every day makes it easier to resist overdoing it at festive events. At parties fill your plate with lower-calorie dishes to limit high-calorie splurges. The following picks have fewer calories, fat, sodium and are higher in fiber than other holiday fare: Whole Grains like wild rice, whole-wheat rolls and quinoa. Salad Greens (very lightly dressed). Steamed Seafood (shrimp or lobster). Plain or Lightly-dressed Vegetables. Meat or Poultry (without gravy). Fresh Fruit. When you occasionally skimp on meals because you are busy shopping, wrapping or baking, nosh on a protein-packed snack like reduced-fat cheese or low- or non-fat yogurt, and don't forget to Drink Water to blunt your hunger before gathering with family and friends. Start the New Year right by starting it healthy!


TARGET? YOUR TEETH! Follow these few easy oral health tips to save that big smile. Visit your dentist regularly. Brush your teeth at least twice daily (don't forget your tongue). Floss at least once daily to get rid of plaque buildup. If you have frequent bad breath, tell your doctor or dentist (it can signal gum disease or serious health problem). Drink plenty of water and cut back on sugary snacks (they promote decay) and caffeine (promotes dry mouth). You may be interested to know that Green Tea has demonstrated antibacterial activity that helps to reduce plaque, periodontitis, dental caries and minimize bad breath. Green Tea supports lots of good health, and that means lots of good smiles


You may be afraid you won’t fit in with the “beautiful people,” but in reality, you will probably find people of every size, shape and age. Focus on similarities, not comparisons: Everyone is there for the same reason - to get fit and healthy. Start small (observe a class; many gyms let you do this for free, to see if you’ll be comfortable). Go with a friend (you can encourage each other). Keep your schedule flexible (avoid crowds by asking staff which times are less busy). Exercise at home (if you are certain the gym isn’t for you, try a beginner’s Exercise DVD). Even if you start with a walk after dinner, just be sure to get some exercise. It’s particularly important during holiday big meals. Ask your doctor about Magnolia Bark for natural weight management help.


Steer clear of your early morning 'java jolt' and your evening cocktail if you are seriously trying to stop smoking, advises a Duke University study. Coffee, alcohol and even meat were shown to favorably enhance cigarette flavor for study participants (not good); while (unfortunately) fruits, dairy and vegetables made the same cigarette taste terrible and more unpleasant - BUT did you know that Plantain may be helpful for smokers who really wish to "quit the habit" by including it in a gargle? That's good news: Check it out.


Druids used the stems of the colorful Yarrow plant to foretell the weather; and in China Yarrow stems were used to see into the future and acquire wisdom. You don't have to be a clairvoyant to know what the sages have understood for thousands of years: Yarrow is a healer of wounds (managing hemorrhages and infection), a tonic for the gastrointestinal system (easing indigestion, flatulence and dyspepsia), a system purifier, AND it is greatly respected by herbalists to manage large amounts of fat (lipids) in the blood and high blood pressure. 

Did those Druids know something we should know?


What plant family is associated with the Lemon Balm plant? If you answered Citrus - Ooops - you'd be wrong. If you thought Lemon Balm is a member of the citrus family, think again! Surprise! It is a member of the mint family. The name, Lemon, describes the plant's fragrance when the leaves are bruised, and it has been used for thousands of years as an effective calmative for all kinds of nervous problems, including tension headaches, migraines, neuralgia, tension, stress, anxiety, excitability and palpations (caused by anxiety). Known as “The Calming Herb,” and one of the most fragrant of herbs, it is used to relax muscle tension without daytime drowsiness. Read about it and see why it is so popular. 


It's interesting to note that  cardiovascular disease has been affecting civilization for thousands of years, and modern practitioners of India’s ancient and still highly respected Ayurvedic medicine already understand many of its timeless principles, including arteriosclerosis, already described in ancient medical treatises as “coating and obstructing channels” by fatty streaks in blood vessels and still prescribe a rich amber-like resin that oozes from the Gum Guggul (Commiphora makul) tree. Modern research has confirmed that this ancient botanical member of the Frankincense family may still help support lower serum cholesterol and triglycerides (check with the doctor for natural help).


Germs that cause colds are easy to spread, and sick people leave them on common objects like door handles, TV remotes, light switches, salt/pepper shakers, refrigerator and dishwasher handles, phones and faucets, where they can live for several days. Cold germs survive for two days or longer in hotel rooms after guests leave and are picked up by the next person checking in. Controlled tests found that more than half the participants who were in contact with common mucus-contaminated surfaces came down with rhinovirus 48 hours after touching the objects. Don't forget waiting rooms where there are sacks of toys with potential germs. With flu season descending, speak with your doctor about flu shots for the whole family and also some natural botanical help to stimulate the body's resistance to infection with Echinacea Purpurea

and Elderberry when feeling a common cold or flu coming on.


You're working against a deadline at work, your love life is in crisis, and everyone needs something - now. Stress can be contagious. People with heightened sensitivity especially can be set off by someone else’s mood, so protect yourself from stress infection by having calm-down strategies in place and ready when stress threatens. If someone’s behavior is affecting you, let him/her know how you’re feeling without being accusatory. Resist the fix-it urge, and support the stressed person by listening (don’t try to solve the problems). Exercise ~ Eat regular, balanced meals ~ Get enough sleep ~ Breathe deeply ~ Talk things out ~ Take a walk ~ Do something happy for yourself every day. Think about natural relaxing herbs like Valerian Root to relieve tension, anxiety, irritability, nervous exhaustion and stress. Sometimes we all need help.


Breathing is such a fundamental part of our lives, but stress can interfere with it in negative ways by shortening our breathing, making it shallower, and breathing with our chest more (which constricts air and blood flow). But we like to remind everyone that engaging in deep abdominal breathing can counteract many of the body’s physical reactions to stress, such as lowering heart rate, releasing muscle tension, and lowering blood pressure. It’s also great for stimulating a relaxation response for a calmer, less stressed you. This Monday (and whenever you feel stressed) breath in and out slowly to help you feel instantly better and lower your stress levels! Sit or lie down in a comfortable spot, close your eyes, and take a few moments to breathe regularly, allowing your body to slow down. Place one hand on your chest and the other on your belly. Inhale deeply through your nose for a count of four, making sure your belly is expanding and not your chest. Exhale for a count of four, breathing out stale air, stress and anything you want to leave behind. Continue this breathing cycle for a few minutes, keeping your breath even and smoother. Feel better now?


A buildup of belly fat in middle age isn't uncommon, but is isn't healthy either. The National Institutes of Health found that women who pumped iron only twice a week (machines or free weights) prevented or slowed unhealthy fat accumulation around the midsection, which is linked to heart disease and other ailments. Strength training also helps relieve arthritis, improves balance, reduces falls, strengthens bones, helps control weight, manages blood sugar, improves sleep and boosts self esteem. Something to think about, Ladies: Good health and a toned midsection - Looking Good, Girls.

AN HERBAL TEA...For Digestion?

The Chamomile plant is widely used for multiple ailments. Naturalists tell us that whether it is taken in easy supplements or infused in a warming, soothing tea, Chamomile helps to soothe digestive problems such as upset stomach, IBS, colitis, dyspepsia, gas, colic and nausea, as well as anxiety, stress and insomnia (sounds good!). Remember, however, that people who have allergies to some plants or flowers like daisies, asters or ragweed may possibly be allergic to Chamomile, so always discuss your use of all supplements and meds with your doctor before trying anything new.


Examine your skin carefully at least once a month. It takes only ten minutes to do a self-examination to check for any changes on the skin. See a dermatologist for any potential skin problems that develop, such as discolorations or growths. Protect your skin and choose a sunscreen with SPF of 15 or higher, and use it all year-round. Clouds do not protect you from ultraviolet ray exposure. Take Vitamin C, a key ingredient for keeping skin plump and moist and reducing damage to ageing skin after exposure to the sun's ultraviolet rays. Take a look at natural help with Avocado. In supplements or as a food, Avocado fights the ravages of age, sun and wind damage as it softens and smoothes the skin. Don’t neglect your skin - Ever!


According to the National Cancer Center in Tokyo, Japan, drinking Green Tea can stall prostate cancer’s progress. The researchers found that men who drink five or more cups of Green Tea daily were half as likely to get advanced prostate cancer (the type that spreads beyond localized disease) than those who sipped less than a cup per day. The study authors credit powerful compounds called catechins in Green Tea and Green Tea extract that control the levels of testosterone linked to advanced disease.


Want to make your next round on the links healthier?

Forego the cart, carry your golf clubs and burn at least 350 calories an hour. Health experts say that walking is the most beneficial way to increase the health benefits of golf. If you’re not used to golf shoes and have trouble walking in them, wear comfortable athletic shoes with good support. Enjoy the sport and be rewarded with its health benefits.



Drink plenty of fluids, stay active and maintain a healthy weight. If you smoke, quit, and ask for a urinalysis during doctor's visits to give your doctor valuable information about your overall kidney, bladder and prostate health. Check out natural help with an old reliable botanical like Hydrangea for urinary tract support. It has a long history of promoting a healthy prostate and urinary tract. Hydrangea stimulates the kidneys to release retained fluids, helping to fight against harmful urinary, bladder and kidney inflammation and infection. Hydrangea also supports kidney-related backache relief while working to expel kidney and bladder stones. Watch those painkillers: Over-the-counter painkillers like aspirin, acetaminophen and ibuprofen can harm your kidneys if taken long term. Speak with the doctor about it, and discuss Hydrangea’s natural help too.


HEART DISEASE is a woman's biggest health know the symptoms: shortness of breath, unexplained indigestion, extreme fatigue, chest pains or constriction, shooting pains that travel up to the neck, left arm/shoulder, jaw or back, sweating, nausea, vomiting, palpitation, dizziness. You’re at greater risk post menopause and if you smoke, you are overweight, have high blood pressure, high cholesterol or a diabetes family history. Know Your Numbers: Get blood pressure, blood sugar, cholesterol tested regularly. Exercise, Eat Sensibly (the Mediterranean diet with Olive Oil, Omega-3 Fatty Acids-rich fish, Garlic,Whole Grains, and Tomato is best). Take your vitamins, and check out some heart-friendly supplements like Olive Leaf with your doctor - AND don’t forget to take time out to relax. By the way, this advice works for men too (something to ponder).



If you're travelling distances, lengthy drives can be great fun (but stressful too); thus, your immune system may not be at its best. Furthermore when travelling, you may be exposed to unfamiliar germs. So, in order to travel well (and return home healthy), why not try the old reliable Echinacea before you leave (even a week earlier if you can), and continue taking it while you are away from home. It’s a oldtimer with a great reputation. Have fun and enjoy the sights. It's always nicer when you're feeling great.


Fight It Naturally ~ Cold season officially begins in late August or early September (according to statistics) and then becomes progressively worse and lasts all the way until late March or early April. That means you and your family are at risk today and every day for quite a few months. Fortunately, there is a well-known way to help shorten the duration of your misery if you do begin to develop a cold. At the very first sign of a cold or flu virus, a regimen of natural botanicals - Elderberry and Echinacea Purpurea may be as effective as the anti-viral drug Tamiflu® for early treatment of flu - according to a brand-new clinical trial. Don't forget your flu shot too.


....and take note of ANY of the following:Shortness of Breath during rest, exercise or while lying flat. Weight Gain - Visible Swelling of Legs and Ankles due to a buildup of fluid - Abdominal Pain or Occasional Abdominal Bloating - Fatigue and Weakness - Loss of Appetite - Nausea - Persistent Cough. If any of these symptoms seem familiar to you, it’s time to ring the doctor and get a diagnosis. Don’t forget to discuss diet and helpful botanicals, like Grapeseed Extract (with the important Resvertrol) which is used to support cardiac and vascular health.


Beauty Needs Sleep

Getting enough sleep helps your skin look brighter and fresh (and younger). Sleep can help prevent dark circles under your eyes, and it also gives the rest of your body a chance to recharge. On the other hand, lack of sleep can change your hormone levels and metabolism in many of the same ways that ageing does. So shoot for a solid eight (maybe even nine) hours of shut-eye every night. Having trouble? Try natural therapy with some gentle Chamomile orNature’s Tranquilizer, Passion Flower.


When trying to lower your bad (LDL) cholesterol, Omega-3 Fatty Acids, found in fish, can be of great help in meals with salmon, albacore tuna, sardines and halibut or also in Omega-3 fish oil supplements - all of which are rich in Omega-3 Fatty Acids and can also support reduced triglycerides in the blood. If you are taking your Omega-3s in fish meals, aim for eight ounces per week, and bake or grill the fish - don’t fry it - to keep it healthy.


Good News for Heart Attack patients: New research from scientists at Boston's Brigham and Women's Hospital found that large doses of Omega-3 Fatty Acids from fish oil can help recovery from a heart attack. Pointing out that the heart's shape and function may be "remodeled" after a heart attack, they note that in clinical trials, Omega-3 consumption improved heart function, adding that the findings show that Omega-3 Fatty Acids are a safe and effective treatment in improving cardiac "remodeling." Good News Indeed!


Used for centuries (both internally and externallly), ALUM ROOT is an antiseptic and powerful astringent. Internally, it helps to ease inflammation of the mucous membranes and heal the gastrointestinal tract, as well as work to control diarrhea, hemorrhage and excessive menstruation, plus bleeding gums after tooth extraction. Alum Root is an old reliable when used for helping to relieve internal piles and hemorrhoids. Used externally, it is a potent blood coagulant: The dry powder sprinkled on a wound or cut will stop bleeding immediately. Barbers have been using Alum Root on razor cuts for years as a styptic - an astringent that arrests hemorrhage and bleeding. No home (or barber shop) should be without Alum Root.


Did You Know? For centuries Juniper Berry has been (and still is) an herbal remedy for urinary tract infections, urine retention, gallstones and an old folk remedy for gout. And did you know that in the 1500s, a Dutch pharmacist used Juniper Berries to create a new, inexpensive diuretic drink for medicinal purposes? Did you also know that its delightful Juniper-flavor became a very popular beverage? But again, did you know that he called that beverage GIN? It’s true - and today, Gin is still very much with us, and herbalists also still use JUNIPER BERRY as an effective diuretic and antiseptic to promote urine flow and help manage urinary tract infection.


The Birch Tree may have been indespensable centuries ago for making Native American dugout canoes and even functioning as ancient flogging switches (ouch!); but since there isn't much need for either one nowadays, we have found a much better use for the remarkable Birch: Did you know that the USFDA has approved the salicylates in the Birch Bark as a TREATMENT FOR WARTS? It's TRUE! Read about it and all the wonderful health benefits found in the great old Birch.


Let us count the ways: Medical experts from Easton Hospital, PA., recommend (1) Stay Active: Your body uses testosterone to fuel movement, and when you stop moving, it doesn’t have a reason to produce as much testosterone. Try to be active for at least 30 minutes daily. (2) Eat Well: Certain foods (Garlic, nuts and beans) can boost testosterone production. (3) Pump Iron: Lifting weights is said to stimulate the production of testosterone - and - (5) Don’t forget to discuss Herbal Support with your doctor, i.e., Tribulus Terrestris, which is believed to promote higher body levels of testosterone - and is also widely used to enhance muscle cell growth and improve bodily strength - as well as support better sexual function.


We already know that exercise can help delay or even stave off dementia, but did you know that regular workouts may actually reverse ageing in the brain? Aerobic exercise enhances speed and sharpness of thought, but it also increases the volume of brain tissue. As little as fifty minutes of brisk walking three times a week was found to have this brain-expanding effect. For an added boost, walk in the park: Researchers found that test subjects whose course took them through a tree-filled setting performed twenty percent better on memory and attention tests than those who walked  in town. Think about natural help with an herb like RHODIOLA Root, which is recommended for or anyone with memory problems, because it is believed to improve bodily blood circulation and to the brain. But remember to exercise, and no forgetting.

Fighting The Ageing Process?

Stop Eating So Much!

Scientists who have studied longevity have learned lessons from the longest-living people, say one of the best secrets for Staying Young is to Eat Less. Okinawa, Japan is home to some of the world’s oldest people - centenarians who traditionally stop eating when they’re eighty percent full. They are onto something: Scientists at St. Louis University found that while both exercising and eating less not only leads to healthy weight loss, cutting calories also lowers production of a thyroid hormone that may also slow the ageing process. The lesson? Count calories, and keep your weight in check. Need help? Talk to your doctor about diet and herbal therapy (Garcinia) often praised as a natural way to lose weight by helping to suppress appetite, decrease the rate of dietary carbohydrate conversion into fat and cholesterol, increase metabolism (helping to burn fat), and elevate the production of body heat (which may also increase caloric burning).


The American diet, especially what you fellas refer to as “man food” (red meat, high-fats and few fruits and vegetables) dramatically increase risk for prostate problems and cancer. Studies say a preventive approach just might head off prostate trouble, and lifestyle changes and regularly consuming certain foods, herbs and other natural substances may protect or slow progress of prostate problems by targeting two bodily processes that underlie all prostate problems: oxidation and inflammation. Thus, reduce consumption of red meat, fried foods, high-fat dairy, sugar and simple starches (white flour, etc.), and eat more fresh fruits, vegetables and healthy supplements. Selenium and vitamin E may reduce risk, and Lycopene from Tomato is another antioxidant associated with low risk. In Asia, anti-inflammatory, antioxidant, Green Tea might be a clue to their low prostate cancer rates, and old-reliable Saw Palmetto supports good prostate health, especially prostate enlargement.


Science tells us that artificially sweetened “diet” foods and beverages tend to trigger appetite, increase cravings for empty-calorie carbohydrates and stimulate fat storage. Opt out, or go for healthy natural sweeteners like honey, real maple syrup or plant-based Stevia Leaf. It’s used as a table-top sweetener, in soft drinks, baked goods, fruit juices, jams, jellies, candies, yogurts, chewing gum, sherbets and more.



Navigating Herbal Extracts Plus Information site...
Our main links are on the left of every page of the site.  Browse our Symptoms and Remedies  page for all natural herbal remedies that will help you to relieve many different ailments and conditions. Find your own herbal remedy by looking through our Single Herbs, Botanicals & Nutrients.  We offer information covering over 300 well-known and time-tested herbs, spices, fruits, vegetables, plants and other natural nutriionals that are well known for their beneficial therapeutic properties. Visit these pages and learn how they can help us all achieve and maintain optimum health. Keep on top of the latest News Research  (linked above).  You'll find the latest university and scientific studies exploring the world of botanicals and how they can improve our health....the natural way!  We have also composed several informative articles chronicling the histories of Ayurvedic Medicine, Naturopathic Medicine, The History of Herbal Medicine (in general) and Traditional Chinese Medicine. Our Herbal Learning Center  offers carefully researched and comprehensive information relating to important health topics, herbs and herbal health.  In the event you may be unfamiliar with some of the terms you find throughout our website, we have included a Glossary of Terms and Definitions.  Our Herbal Preparations Page will demonstrate some simple ways for you to prepare your own herbal remedies, including teas, herbal infusions, tinctures, poultices, etc., at home; and we have also included a section describing the benefits of Essential Oils & Aromatherapy, another form of healing through herbal extracts in oil form.  Don't forget to visit the Vitamins, Minerals, Amino Acids & Other Nutrients page. If you wish to read even more facts about herbs, herbal supplements and current health topics, we have provided a page filled with Links & Resources  that will connect you with other helpful websites. They are invaluable resources for information. Visit our FAQs  page for answers to questions about taking our herbal supplements or finding your way around our website. 

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Try these: Wear Sensible Shoes (alternate between flats and two-inch heels, and wear well-fitting athletic shoes during your leisure time). Lose Excess Weight (a bad back and extra pounds are a bad combo, so slim down, and your back will thank you). Don’t Sleep On Your Back (Lie on your side with a pillow tucked between your knees, and avoid sleeping on your stomach). Take A Load Off (a heavy shoulder bag more than five pounds is too heavy. Unload unnecessary items, and switch the bag from shoulder to shoulder). If pain strikes, apply an ice pack for no more than twenty minutes; after 48 hours, try a heating pad. Try To Conduct Your Normal Activities (bed rest of four days can actually aggravate your condition). Try Natural White Willow Bark (it’s a great anti-inflammatory and painkiller for backache - including lower back pain - and nature's own gift to us and our pain-free backs).



Start the school year off right by getting your kids back on a healthy sleep schedule! Go to bed at the same time each night and get a consistent amount of sleep. Young people’s growing bodies need a good eight (to ten) hours of sound sleep a night for good brain function and good overall health. A good night's sleep costs nothing, but pays huge dividends.



You do a few things you know you shouldn’t (don't we all?). But some of those bad habits can take a toll on your brain. For example, lack of sleep may be a cause of dementia, including Alzheimer’s disease (not good!). It's best to have regular sleeping hours. If you have trouble with sleep, don’t eat junk foods and avoid alcohol, caffeine and electronics in the evening - and start a soothing bedtime ritual. A nice warm bath and some Chamomile or Passion Flower are always soothing.


Prime Snack Time

Avoid munching in front of the television this week. It’s harder to keep track of how much you’re eating when you are preoccupied with entertainment (and plopped in a comfy seat). Remember: The pounds will add up - and snacks usually contain too much salt and fat, which only add to the health problem. Let this week be the beginning of better snacking habits and better health - and a better waistline.


High cholesterol is one of the major risks for heart disease. If your levels are higher than they should be, try some hints from medical health experts: Check your numbers with a simple blood test to determine if your cholesterol levels are too high. Cut back on saturated fat (less than 7% of total daily calories). Avoid all trans fats, and Stock up on healthy foods: (fruits, veggies, whole grains and foods rich in OMEGA-3 Fatty Acids, i.e., unsalted walnuts and almonds, salmon or Omega-3-rich fish oil supplements, FLAXSEEDS or Brussels Sprouts. A healthy heart needs healthy foods). Get active: Exercise at least thirty minutes daily (you can do it in three, easy ten-minute segments). Lose weight: Being active and watching your diet can help. Dropping even five to ten pounds can lower cholesterol - and don’t forget to Stop Smoking.


Now that the kids are back at school, remind them that Handwashing is a quick, easy (and best) way to cut down on the spread of infections. Colds, flu, ear infections, strep throat, food-borne illness and diarrhea are spread by unwashed, or poorly washed, hands. Most bacteria and viruses infect a person after entering the b

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