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The Top 12 Herbs and Spices for Longevity, Part 1

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In her new book, Rewind Your Body Clock, natural health expert Jayney Goddard offers a blueprint for anti-aging the natural way. One thing she recommends: herbs and spices. In our two-part excerpt, she counts down the top 12 herbs and spices, based on scientific evidence, that are most effective in helping humans stay healthy.

Here are numbers 12 through 7.

12. Rosemary: To Enhance Memory and Hair Growth 

The old phrase, “rosemary for remembrance,” which Shakespeare included in Hamlet, has sunk into the common psyche, showing that our ancestors clearly knew that this herb is linked with improving memory. And rosemary is still used today in remembrance posies. Rosemary is also commonly used in natural products, including supplements, as a preservative due to its powerful antioxidant properties. Furthermore, in studies, rosemary essential oil has been shown to be extremely helpful in promoting hair growth — even where it has been lost due to excess testosterone (such as in male pattern baldness, a condition that can also affect women if they have hormonal imbalances). Interestingly, rosemary actually performs better than conventional hair growth and restoration topical treatments.

11. Spearmint: To Calm the Stomach and Boost Energy

This fresh-tasting herb has powerful antioxidant properties and is well known for its ability to help with digestion and calm an upset stomach. It can relieve the symptoms of IBS in some and, from an anti-aging perspective, research indicates it can be helpful in combatting certain chronic diseases. It has also been shown to help polycystic ovarian syndrome (PCOS) by inhibiting and stimulating the endocrine system in various ways, thus improving hormone balance and preventing the many metabolic side effects of PCOS, including hirsutism. As the iron content of spearmint is high, it can stimulate the production of red blood cells and hemoglobin, thus also helping to prevent anemia as well as enhancing general circulation, energy levels, and wound healing.

10. Basil: The Spicy Italian Secret for Younger-Looking Skin

Herbs traditionally used in Italian cooking tend to contain high levels of antioxidants, and basil is a particularly good example of this. As such, it protects us from harmful free radicals — the damaging molecules that can lead to degenerative issues, including skin wrinkling, osteoporosis, heart disease, many cancers, and even neurological diseases such as Alzheimer’s. Basil can be used as a herb in food or in teas, and its essential oil is an extremely powerful antidote to sickness and diarrhea. It is also an antispasmodic, so can help to relieve coughs, and research shows that it may be beneficial for asthma sufferers, too. Basil essential oil has a refreshing effect, so can also be used to help relieve nervous tension, mental fatigue, and feelings of melancholy. It is also a powerful remedy for migraines, promoting mental strength and clarity.

9. Marjoram: For Both Better Digestion and Better Sleep

A good night’s sleep is essential to your overall well-being, and research shows that adding marjoram to your diet may well improve digestion, which can lead to better sleep. Another way of benefiting from marjoram’s relaxing properties would be to add a couple of drops of the essential oil to a warm bath before going to bed. Marjoram oil has a pleasant warming effect on your body and improves circulation, which increases blood flow, further warming and nourishing your cells. It can also be used to help clear coughs and excess phlegm, and is effective at relieving the pain of arthritis and rheumatism. Research shows that marjoram oil also helps to improve cognitive function and suggests that it might therefore be able to help prevent debilitating neurological conditions including Alzheimer’s disease and dementia, as it helps to stop the formation of excessive beta-amyloid plaques, which are linked with worsening Alzheimer’s in particular.

8. Thyme: For Frequent Infections

Frequent infections can really take a toll on our general health, causing us to age biologically. Studies have shown that the humble herb thyme has the power to disable the MRSA bacteria, which could otherwise lead to deadly infections. Essential oil of thyme also makes a very effective mouthwash, which can effectively treat inflammation, gum disease, and sore throats. It’s also a great addition to an essential oil room spritz as it cleanses the atmosphere. Plus, it’s ideal for disinfecting rooms where sick people have been as it really knocks out germs.

7. Sage: To Fight Inflammation

Inflammation is one of the key underlying causes of premature aging. Sage is a superb anti-inflammatory and therefore helps to counteract the problems caused by autoimmune diseases, such as rheumatoid arthritis and other inflammation-driven conditions such as asthma. The anti-inflammatory qualities of sage also extend to preventing and improving the symptoms of gout, as well as reducing inflammation of the cardiovascular system, thus potentially helping with high blood pressure and heart issues. 

Sage is also known to strengthen the immune system, enhance brain function, regulate digestion, strengthen the bones, slow the onset of cognitive disorders, and prevent and assist recovery from Type 2 diabetes. Even small amounts of sage, whether consumed as a herb or inhaled as a diluted oil, can improve memory retention and recall abilities. Brain activity monitoring studies show that it increases capacity for concentration on a chosen topic, so it is ideal for anyone who feels they need to improve their focus for any reason. 

Sage has quite an intense flavor, but chewing on the leaves is one of the very best ways to get its volatile oils into your system. If, however, that feels like too much for you, the herb can be used in small quantities to make a tincture or tea instead. 

Due to the antimicrobial properties of the herb, it can also be nice to make a sage salve to help prevent bacterial and viral infections that attack the body through the skin. 

Most people aren’t aware that sage also has high levels of vitamin K, an important vitamin not found in many foods. Vitamin K is crucial for maintaining bone density as we age. So if you suffer from osteopenia (early stages of osteoporosis) or have lived a sedentary, nutrient-poor lifestyle, it could be helpful to add sage to your diet to help with bone health.

Sage also contains a variety of chemicals that mimic the drugs typically prescribed for managing Type 2 diabetes. As such, it appears to regulate and inhibit the release of stored glucose in the liver, preventing major fluctuations of blood sugar, and either helping prevent the onset of Type 2 diabetes or helping manage and improve the condition if it has already manifested.

To discover the top herbs and spices 6 through 1, keep reading.

Excerpted with permission from Rewind Your Body Clock. Copyright Jayney Goddard, Watkins Media 2019. Order the book at amazon.com

Photo: Alex Raths

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Wellness

6 Ways to Fight a Potbelly

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It is not uncommon for women to lament that as they approach menopause, they are gaining weight, especially in their midsections. This potbelly, unaffectionately called a menopot, can make women feel insecure about their appearance and can also be a health issue. 

A potbelly is more a product of aging in general than menopause, says Dr. Stephanie Faubion, medical director of The North American Menopause Society, and it’s not just a problem for women. “Both genders gain weight as they age due to a decrease in metabolic rate caused by the loss of muscle mass,” she says. “As people age, they don’t burn as many calories when they exercise or sit still, so it is harder  to maintain or lose weight.”

For women, the problem is compounded by the loss of estrogen, causing a redistribution of weight to the stomach and waist. Faubion says, “This hormonal change can cause women to go from a pear shape to more of an apple shape in midlife.” On average, women gain 1.5 pounds per year in midlife. 

Is It Dangerous?

Weight gain, especially in the midsection, can adversely affect a woman’s health. Faubion says, “Heart disease risk goes up as we age, especially in women that gain weight in their abdomen. Even women of normal weight have a higher cardiovascular risk if they hold excess pounds in their midsection.” Excess belly fat has also been associated with a higher risk of many cancers (including breast and colon) as well as an increased risk of diabetes. 

Faubion says the biggest complaint she hears from patients is that they haven’t changed their diet or exercise intensity and yet somehow, they are gaining weight. “What always worked in the past as far as maintaining or losing weight, won’t work anymore,” she says. “It’s like someone changed the rules of your body without telling you.”

What to Do About a Potbelly

1. Keep your weight down. Since it’s harder to lose weight as we age, it’s better not to gain it in the first place. Ideally, women should begin to adjust their diet and exercise routine before they are in full menopause to maintain their weight. Faubion says, “Use common sense. Older women need to focus on eating vegetables, fruit, and lean proteins. Limit simple carbs such as white rice and white pasta.”

2. Go easy on the alcohol. A big sabotage for many women is alcohol. “The kids are gone and there are more parties and dinners out, so older women tend to drink more. The body reads a glass of wine as a glass of sugar, so try to limit alcohol consumption for weight maintenance,” Faubion says.

3. Watch belly bloat. In addition to actual fat, a menopot can be exasperated by bloating, which can occur more frequently in older women. Erin Parekh, holistic health coach and culinary nutrition expert, says, “As women age, their stomachs can get more sensitive. They may need to play with their diet to see if dairy or gluten is contributing to their belly bloat. Fiber, while important, can cause stomach discomfort, so don’t go crazy adding too much fiber too quickly. To keep a healthy balance of gut bacteria, I recommend my clients take a probiotic supplement daily.”

4. Exercise daily. While weight maintenance is 90 percent food related, regular exercise is vital to good health. Aim for one hour of cardio/movement per day plus strength training. While sit-ups or other spot-toning exercises alone will not eliminate a meno-pot, strength training can increase a slowing metabolism and help combat lost muscle tone. 

6. Keep stress levels in check. Parekh explains, “Higher levels of the stress hormone cortisol contribute to belly fat, even in women that are not overweight. So, it’s important for women to find ways to reduce their stress, especially as they age. Practicing mindfulness techniques and getting more sleep can help.”

Photo: Wave Break Media

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Wellness

How to Get Excited About Cooking for One

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Last week I made chicken wings for dinner using a new rub and marinade. My husband, daughter, and son raved. When I saw that my son had come down in the middle of the night to eat more (a bowl of bones in the kitchen sink gave him away), I was thrilled that my culinary skills were so appreciated. 

But I have a lot less enthusiasm when it comes to cooking for just myself. On an evening when my husband and kids aren’t home, I usually order in or just eat a bowl of cereal on the couch. 

My feelings about cooking for one are not unusual. Liz Josefsberg celebrity health, wellness, and weight loss expert says, “People feel that it is fun to prepare something with someone else in mind. Cooking for a crowd is festive. It’s a communal and loving act. After all, food is love, right? ”

Conversely, when you cook just for yourself, you may feel less inspired. Cooking for one may feel more like a chore than a gift. 

Why You Should Cook for Yourself

Healthy, mindful eating is an essential part of looking and feeling good, especially for women in midlife. Typical take-out food or restaurant meals tend not to be as nutritional as meals made at home. The food is usually higher in fat and sodium, and the portions tend to be too large. 

Erin Parekh, holistic health coach and culinary nutrition expert, says, “When you cook for yourself, you control the quality of ingredients, the quality of the oils, the amount of sodium, etc. You know exactly what you are putting into your body.”

“Research proves that our metabolism actually gets started in a healthier way when we cook our food,” Josefsberg says. “The smelling of the food sets our mouth watering. The belly prepares for the incoming meal, unlike just eating prepared foods and fast food.”

Cooking at home is also more cost efficient. In 2018 Forbes reported that, on average, restaurant food delivery costs almost five times as much as cooking for yourself. 

Get Out of Your Comfort Zone

Cooking for one can be less stressful than cooking for a crowd. If you are the one eating, you don’t have to consider anyone else’s palate or dietary needs. This freedom can translate to a lot more creativity in the kitchen. 

When you cook for one, you can ditch your typical repertoire of meals. If you never cook spicy foods or avoid making shellfish because your family doesn’t care for it, now is your chance. Parekh suggests, “Experiment with new recipes, spices, and cuisines. You don’t need to be intimidated because you aren’t cooking to satisfy anyone but yourself.”

Browse cookbooks or food blogs for inspiration.”Imagine you are cooking for a famous table of your favorite people. What would you prepare?” Josefsberg asks.

Keep It Simple

Many of the best meals require very few ingredients. “You don’t need to overwhelm yourself. You can make delicious, nutritious meals with just 10 ingredients or less,” Parekh says.” Just be sure to use good-quality ingredients.” Or think about subscribing to a delivery service like Blue Apron or Plated, which brings you creative recipes and the ingredients to make them. 

If you are too busy to cook during the week, meal prep on Sunday. “Roast vegetables, broil a chicken, make quinoa,” Parekh says. “During the week, you can put the components together and have a healthy meal ready in less time than it takes to order a pizza.” If you can’t pre-prep, take some short cuts by buying a rotisserie chicken or cut-up vegetables from the salad bar on your way home from work. You can also keep cleanup simple by choosing one-pot recipes.

And don’t shy away from recipes written for serving several people. “Invest in good glassware that freezes well so that you can parcel large meals into individual portions and freeze for later,” Josefsberg says.

Let It Be About You

If you are the only one eating, you may not feel that it’s worth the effort of prepping a meal from scratch, but it’s time to change that mindset. Look at it as an opportunity for self-care. Set the mood: Put on some music you love and maybe pour a glass of wine. Get creative. And show yourself some love.

Looking for inspiration? Try these recipes.

Photo: Humanmade

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Wellness

Is It Normal… To Be So Anxious

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From butterflies in your stomach to a full-blown panic attack, anxiety can take many different forms. At its core, anxiety is nothing more than a physiological response to a situation that creates internal conflict.

“It’s a feeling designed to give you caution and get your attention, so that you make adjustments in your environment or boundaries,” explains Theresa Moore, LCSW, LPC. “These are actually healthy feelings.”

Even if you’ve never been one to suffer from anxiety, you might find that changes the older you get — and, yes, it’s perfectly normal. In fact, getting older can be one of the major causes of anxiety for many people.

Why Does It Happen?

There are many things that can contribute to stress as we age, but in a country where we are expected to look, feel, and act younger than we are, watching our bodies go through the natural aging process can be one of the biggest — and it’s more than just the physical.

“We fear that it means that we will cease to be useful, engaging, or exciting,” Moore says, adding that a core fear from the moment we are born is a fear of being irrelevant or not belonging. “In our country we neither honor nor respect elderhood,” she says. “ We fear being thrown out or being seen as having no value to society.”

Add to that the fear of our own mortality and you can see where anxiety can get into your system and set up shop.

What Can You Do About It?

One of the first things you can do to manage increased anxiety is to realize that although you may not be able to control the aging process, you can control how you handle it. “There is a lot that is still within our control,” says Moore. “We can accept that this is a time of wisdom and life experience, and acknowledge that things are shifting and that this is the next step in life.”

No, we can’t expect to remain at our 40-year-old peak for the rest of our lives, but we can remain fit and active as it relates to our environment, nutrition, and mental health. And by accepting the aging process for what it is, we can enjoy the relationships around us and become more aware and present rather than disheartened or anxious.

“Our relevance has to do with relationships, not accomplishments and tasks,” Moore says. “That’s an important thing to remember.”

Do I Need Help?

Again, an increase in anxiety as we age is perfectly normal. The degree in which it manifests, however, can be problematic. And some women find that even “normal” requires a little extra help in the form of medication or therapy. How do you know the difference? “Anything that is ongoing or exhibits a significant pattern might indicate the need for a life coach or therapist to help you get some new tools for dealing with stress,” Moore says.

If you are anxious to the point that it is affecting your sleep, moods, ability to focus, memory, etc., then you should see your doctor or therapist and ask if short-term medication could provide some relief. “If you are so easily distracted that it is hard for you to complete a task and other people or co-workers are noticing, then that’s a problem that could possibly benefit from medication coupled with counseling,” suggests Moore. “Trying to do it on your own only increases the anxiety.”

If you are still unsure if you are just going through a phase or if it’s something more serious, check in with your squad.

“Having a good support system of people in your life who are objective and supportive is important regardless of stage of life, and this is the first place you should go to check things out,” Moore says. “These are the people who will tell you if you seem over the top.”

A stress-free life is pretty unrealistic, regardless of age. But accepting each stage of your life for the beautiful and wonderful gift that it is can go a long way in helping you manage, if not alleviate, some of the anxiety along the way.

Photo: Rido Franz

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