Women's Voice - Vol 27 US

BY KATE RHÉAUME, ND

BY STEPHANIE RUBINO, ND

BY JENNIFER BRIX, ND

BY HOLLY CAPELLE

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MEDICAL & SCIENCE

EDITORIAL ADVISORY COMMITTEE

At Women’s Voice®, we are committed to providing our readers with real health solutions from real physicians. To ensure our editorial excellence, we have assembled medical professionals who are dedicated experts and leaders in natural health to serve on Women’s Voice Medical & Science Editorial Advisory Committee.

KATE RHÉAUME, ND

Dr. Kate Rhéaume is a graduate and former faculty member of the Canadian College of Naturopathic Medicine. A leading expert in natural medicine, Dr. Kate is the author of the best-selling book Vitamin K2 and the Calcium Paradox (HarperCollins).

KAREN JENSEN, ND

Dr. Karen Jensen was in clinical practice for 25 years and although she is retired, she continues to write books and educate on the naturopathic approach to wellness. She is the author or co-author of eight books; her most recent is Mental Health Crisis in Children & Teens. Nutrition – A Real Solution.

KARLENE KARST, BSc Nutrition

Karlene Karst holds a BSc in Nutrition and is the founder of the Sea-licious® line of products. She is a mom of three active kids, an avid food and recipe creator, and an author. In her latest cookbook, This Kitchen Is for Dancing, Karlene shares 100 delectable, health-conscious recipes. Follow Karlene on Instagram @karlenekarst

JULIE REIL, MD

Dr. Julie Reil is an internationally recognized physician, health and nutrition advocate, speaker, and Women’s Voice author. She developed the Genityte® urinary incontinence procedure and the Triple Tone Treatment®. Dr. Reil founded Shiloh Medical Clinic in Billings, Montana.

MARITA SCHAUCH, ND

Dr. Marita Schauch is the author of two books, Making Sense of Women’s Health and Collagen Myths & Misconceptions. She also co-authored The Adrenal Stress Connection. In addition to her clinical practice, she lectures across North America, educating people on positive lifestyle choices.

Editor: Nancy Frances Cheeseman

Deputy Editor: Brinda Navjee

Editorial Assistants: Joy Yagi, Heba Sourour

Art Direction: Stephen Rank, Beata Stolarska

Graphic Designers: Rut Shapira, Jasper van Meurs, Celia Bowes, Felicia Yee, and Mark Cawker

PUBLISHED BY

Women’s Voice Magazine womensvoice.com

STEPHANIE RUBINO, ND

Dr. Stephanie Rubino is a licensed naturopathic doctor in clinical practice focusing on preventive health. As a wellness educator, she highlights the importance of nutrition, lifestyle, and the safe use of supplements. She has been a contributor to various health publications and has appeared on TV news shows.

JENNIFER BRIX, ND

Dr. Jennifer Brix is a licensed naturopathic doctor, health educator, and public speaker with a passion for empowering her patients to achieve optimal health. She has particular expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions.

GAETANO MORELLO, ND

Dr. Gaetano Morello is a published author and licensed naturopathic physician. Recently he has been appointed as a Clinician at the newly created Complex Chronic Disease Program located at BC Women’s Hospital in Vancouver. He is the first naturopathic doctor to hold such a position at a major North American hospital.

JULIA SOLNIER, PhD

Dr. Julia Solnier has a doctorate in Pharmaceutical Sciences. Julia is an expert in pharmacognosy (medicinal plant research) with over a decade of experience in herbal medicine research. She has authored several scientific publications and developed innovative delivery solutions to enhance the effectiveness of natural health products and dietary supplements.

MICHAEL R. LYON, MD

Dr. Michael Lyon is a UBC faculty member and is a published researcher in the fields of nutrition, appetite regulation, dietary fiber, and blood sugar regulation. He is Board Certified in Obesity Medicine through the American Board of Obesity Medicine and he completed a three-year family practice residency in 1988.

ADVERTISING POLICY

In this magazine, we will advertise only products exclusively sold in natural health stores.

EDITORIAL NOTE

The information in this magazine is for educational purposes only. It should not be used as a substitute for the advice of a qualified and licensed health professional. All rights reserved. No part of this publication may be reproduced, copied, sold, or distributed without prior authorization.  All article references can be found at womensvoicemagazine.com

Women’s Voice® is a registered magazine in Canada and the United States. Canada: 1811559 / USA: 87249676

Real Physicians – Real Solutions

Cover photo: Getty Images

CHERISH THE ORDINARY!

LETTER FROM THE EDITOR

In the hustle and bustle of daily life, we often overlook the small moments that weave the fabric of our existence. Yet, it is within these ordinary experiences – a quiet cup of coffee, the warmth of the sun on a lazy afternoon, or a walk with a loved one on the beach – that bring us profound joy and connection. We hope you take the time to cherish being alive and the simple, everyday pleasures that life offers.

In this volume, we highlight Holly Capelle, a passionate home cook and advocate for sustainable living. She founded @BigFamilyLiving, an active and thriving online community of 359,000 members dedicated to preserving, cooking, and gardening. Holly shares her journey and her new book, Preserving the Seasons, published by Simon & Schuster.

VOLUME 27

Additional articles include “Women & AFib: Insights for a Healthy Heart,” written by Kate Rhéaume, ND. Kate shares valuable, life-saving information for women, noting that while AFib affects millions equally, women can face delays or overlooked diagnoses. In another article, “Unleash Your Cognitive Power,” Stephanie Rubino, ND, enlightens us on how to supercharge our brains with proper nutrition, transforming our lives from average to truly amazing.

When planning your next adventure, don’t overlook Dr. Jen’s “Ultimate Travel Supplement Checklist.” This guide is full of takeaways with essential supplements to help you enjoy every minute of your holiday. Additionally, naturopathic doctor Marita Schauch presents the idea that light is not merely a physical phenomenon, but a powerful and healing ally for us all, in her insightful article, “The Connection Between Light & Health.”

So, take a moment to unwind and immerse yourself in this enlightening content. At WV magazine, our goal is to make your journey toward better health both understandable and enjoyable.

Fuel Your Health, Transform Your Life – Nancy Frances Cheeseman

About WV

inks.

“We’re creating a global community of people of all ages, shapes, and backgrounds who care deeply about each other, natural health, and our planet’s ecosystem. Our team includes doctors, nutritionists, and health advocates working for a healthier planet.”

Contact Us – Write to us. Your feedback helps us improve WV magazine. Email the editor at nancy@ncheeseman.com

Commitment to Natural Health Retailers

We are dedicated to supporting natural health retailers throughout North America. WV magazine is only available in natural health stores and online. For over 80 years, our retail partners have sold dietary supplements to improve health, emphasized the advantages of organic products and a healthy lifestyle, and strengthened local economies. These stores play a crucial role in fostering community and reducing the planet’s carbon footprint.

At WV magazine, our commitment to Planet Earth is strong and getting stronger! The print you are reading today uses recycled inks and FSC® certified paper, made from a combination of material from well-managed FSC-certified forests and recycled material. The Forest Stewardship Council® (FSC®) ensures that FSC Mix paper maintains forest health and protects fish and wildlife habitats.

BEHIND THE SCALE

Is

society’s obsession with weight loss linked to the rise in EATING DISORDERS?

BY KAREN JENSEN, ND

Eating disorders (EDs) are disturbances in behaviors, thoughts, and feelings toward body weight and shape, and/or food and eating. Although EDs can occur in people of all ages, the most significant increase is seen in TEENS BETWEEN THE AGES OF 12 AND 15. They can be severe conditions that affect physical, psychological, and social function. Types of EDs include anorexia nervosa, bulimia nervosa, binge eating disorder, and restrictive food intake disorder.

EDs affect every organ system in the body. Severe calorie restriction, purging, and binge eating can lead to nutrient deficiencies, which, in turn, cause various health risks, including:

Gastrointestinal issues

Cardiovascular disorders

Brain and body developmental delays

Muscle and bone loss

Electrolyte imbalances

The National Eating Disorders Association (NEDA) reports that the rate of eating disorders has risen by 119% in kids under 12 in recent years.

Anorexia is now the third most common chronic illness in teens, behind only asthma and obesity.

It also has the highest mortality rate of any mental disorder, with approximately 10% of people dying within 10 years.

Blood sugar problems

Decreased hormone production

Over time, these physical effects can become chronic and even life-threatening.

Eating behavior is multifaceted, but it has been suggested that individuals who have difficulties coping with stress and those with obesity are at greater risk. It is also believed that biological and psychological stress, hormonal imbalance, and environmental factors, as well as genetic vulnerability, influence the development of EDs.

The teen years are filled with body and brain changes that cause stress, confusion, and anxiety for many. This period of transition involves strong emotional challenges, including selfconsciousness and self-esteem issues, because of the rapid pace of neurological, hormonal, and physical development. Emotional stress leads to increased secretion of several different stress hormones, including cortisol, which is involved in appetite regulation. Chronically elevated cortisol levels often lead to overeating “comfort foods,” resulting in abnormal eating behaviors such as binge eating and, in some cases, purging. EDs often develop as a coping mechanism to control some of these changes.

The uptick in the prevalence of EDs and other mental health concerns may largely be attributed to the increased effects of social media and other forms of media. Research also confirms that people who spend more time on social media may be at greater risk for developing EDs. The media glorifies overly thin body images that are fueling the increase in EDs in this age group. Social media has altered teen interactions and selfperception, as they often compare themselves to filtered, distorted realities. These unrealistic expectations can have profound impacts on their body image and overall mental health.

Worldwide, research suggests millions of people are taking glucagonlike peptide-1 (GLP-1) analogs, such as Ozempic and Wegovy, for weight loss, which shifts the focus on weight loss for individuals of all ages. With all the current media focus on weight loss, including these so-called miracle

weight loss drugs, what is this message doing to impressionable individuals? It reinforces that everyone should strive for thinness and be willing to do so by whatever means available, even at the expense of physical or mental well-being. Individuals who have body dysmorphia (an intense focus on perceived physical flaws) issues are much more vulnerable to these messages.

In more severe cases of EDs, where overall health is at risk, treatment may include psychotherapy, medications, family intervention, and nutritional replacement. However, most people with EDs, if not all, experience nutrient deficiencies.

SUPPLEMENT

SUPPORT FOR EDs

Individuals of any age who have EDs often experience deficiencies in vitamins, minerals, and omega-3 fatty acids because of the misconception that “fats” cause weight gain.

Iron, manganese, and vitamin D are the most common nutrients depleted in bulimia and anorexia. A good multivitamin and mineral supplement, together with extra vitamin D and omega-3 fatty acids, can help prevent these nutrient deficiencies.

Eating disorders have become more prevalent in recent years, raising important concerns for families and loved ones. If you suspect a loved one is dealing with an eating disorder, remember you’re not alone –many resources and support networks are available. Approach the situation with compassion, as early intervention can significantly affect the journey to recovery.

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Redefining beauty is accomplished from the inside out

Think COLLAGEN – our experts do!

“As a 30-something-year-old woman and nutritionist (who’s not getting any younger), collagen has been one unique product that I have my eye on. Why collagen? Unfortunately, as we age, collagen density and dermal thickness decrease, and this lack of collagen cues the all-too-familiar signs of skin aging. No wonder we’re obsessed with trying to get more of it.

What some critics say are concerns: Admittedly, collagen has been a hot topic and for good reason. We all want to look younger, so a product that touts any sort of beauty benefits will no doubt come under a lot of scrutiny. In recent years there has been a growing body of evidence and even larger review studies that collectively point to the same conclusion – collagen supplements

promote healthier looking skin and decrease visible signs of aging, without any adverse side effects. Another concern that has been shared is that there may be a risk of contaminants and heavy metals in collagen. Although there is merit to this, the truth is that not all collagen supplements are created equally. When choosing a collagen supplement that is bovine-sourced (cattle), it’s best to look for a product that is pasture-raised, grass-fed, and steroidal-, hormone-, and antibiotic-free. When choosing a marine-based collagen supplement, always look for one that is extracted from wild-caught and sustainably sourced fish, like whitefish.”

NATASHA PAROUTIS, Nutritionist

Why Total Body Collagen™? Revitalize, restore, and support your skin from within. Support your muscles, joints, and ligaments.

“Regularly add collagen to your diet.” Why?

– JULIE REIL, MD and Beauty Expert

“When it comes to feeling good and looking good, I am going to share my secret weapon… it is called Total Body Collagen. I take it with a vitamin C supplement in the morning for my hair, skin, nails, and bones, and it couldn’t be easier. With Total Body Collagen, my hair is thicker and healthier and I lose less hair in the shower and in my brush. Fine lines and wrinkles on my face are getting better as I age and my skin looks and feels more hydrated. My nails are stronger with fewer ridges and grow much faster. As an added bonus, Total Body Collagen supports my bone matrix for healthy teeth and bone density.”

Is collagen good for men? Absolutely. Does it help reduce the signs of aging? Yes, collagen hydrates our skin, reducing wrinkles and giving us that plump, youthful glow, and healthy hair.

TO DEATH: The Global Diabesity Crisis Eating Ourselves

BY JULIA SOLNIER, P h D

In today’s world, we’re overwhelmed by a food system engineered for addiction. While ultra-processed products, packed with additives and artificial flavors, don’t poison us in the traditional sense, they disrupt our biology in dangerous ways. They hijack our brain’s reward (dopamine) system, making it easy to overeat and hard to stop.

Let’s be honest: no one binges on broccoli, veggies, or steak, but on chips, cookies, and candy for sure. They’re designed to make us overconsume, and they work. Meanwhile, today’s food supply delivers more calories and fewer nutrients, trapping many people in a cycle of being overfed but undernourished.

This crisis now has a name: “diabesity” –the dangerous overlap of obesity and type 2 diabetes. It’s no longer rare; it’s the norm. By 2040, over 642 million people are expected to have diabetes, with excess body fat as the leading driver.

Our modern lifestyle – too much sitting, too many empty calories, and a food environment that makes healthy choices harder than ever – is fueling the epidemic.

Even more alarming, the damage may begin before birth. Studies show that children born to mothers with obesity are 2–3 times more likely to develop autism or ADHD, paralleling the rise in metabolic and neurodevelopmental disorders in the last decade.

The numbers don’t lie

In 1950, diabetes claimed around 24,000 American lives. By 2021, that number

had jumped to over 100,000 – a fourfold increase. Even after adjusting for population growth, diabetes deaths have nearly doubled per capita. Despite better medications and glucose monitoring, more people are dying because medicine alone can’t fix a broken food system. Poor diet is now linked to one in five deaths globally.

In the U.S., over 38 million people (about one in ten) have diabetes. Canada mirrors this trend. What’s even more alarming is that nearly one in three adults is prediabetic –and most don’t know it!

The science of diabesity

At the core of diabesity is insulin resistance, where the body’s cells stop responding properly to insulin, forcing

the pancreas to overproduce it to control blood sugar. Over time, this leads to chronically high blood sugar and type 2 diabetes.

Visceral fat, the deep belly fat around organs, releases inflammatory chemicals that block insulin and worsen metabolic health, increasing the risk of fatty liver, heart disease, and certain cancers. A 2020 review found that over 80% of people with type 2 diabetes are also

The results are just as encouraging for individuals already diagnosed: losing 10–15 kg (22–33 lb) has been shown to reverse the condition in many people.

What you can do:

Eat whole foods: Focus on vegetables, legumes, fish, nuts, and whole grains. Watch for hidden sugars in processed “health” foods.

Create a calorie deficit: Aim for a 500–750 kcal/day deficit for gradual weight loss. For faster results, short-term, verylow-calorie diets (800–1000 kcal/day) and structured meal replacements can help jumpstart results.

Move more: Muscle is a major site of glucose uptake. Resistance training and aerobic exercise both help reverse insulin resistance.

obese, showing how tightly linked these conditions are.

How to reverse the trend

The good news? Type 2 diabetes is largely preventable and, in many early cases, reversible. Losing visceral fat dramatically improves insulin sensitivity and metabolic health.

Prioritize sleep: Just one night of poor sleep can reduce insulin sensitivity by up to 25%.

Manage stress: Chronic stress raises cortisol, signaling your liver to release more glucose, even without eating.

Studies show that just 150 MINUTES of weekly movement and a modest 5–7% weight loss can CUT DIABETES RISK BY 58%.

Use supplementation: Berberine may rival metformin in lowering blood glucose; butyric acid supports insulin sensitivity, gut health, and inflammation; and other options, including alpha-lipoic acid, inositol, omega-3s, and vitamin D, are also helpful. If you take medications like metformin, consider vitamin B12, magnesium, and CoQ10, which can be depleted over time.

Final thoughts

Diabesity isn’t inevitable. The choices you make today –what you eat, how you move, and how you live – can change your future. Start small and take back control of your health.

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ANTI-V FORMULA

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Women’s

“Over

Women & AFib: INSIGHTS FOR A Healthy HEART

BY KATE RHÉAUME, ND

A racing heart, fatigue, shortness of breath, and anxiety – these are all symptoms of atrial fibrillation (AFib), the most common type of heart arrhythmia. Equally prevalent in both sexes, AFib affects millions of people, but the diagnosis is more likely to be overlooked or delayed in women – in part because women with the condition tend to suffer more serious consequences and poorer outcomes. Women with AFib experience more severe symptoms, higher complication rates, and a greater risk of stroke, yet they’re less likely to be referred for advanced treatment. When it comes to AFib, prevention and early management are critical. So, what can you do to take control of heart health.

Lifestyle plays a key role in AFib prevention. Poor sleep or untreated sleep apnea is strongly linked to AFib. Aim for 7–9 hours per night, and consider a sleep study if you snore or wake up frequently. Chronic stress can increase cortisol levels and inflammation, potentially triggering episodes. Mindfulness, structured breathing, and daily nature walks can make a difference. Regular checkups, including routine blood pressure, cholesterol, and thyroid function monitoring, can catch issues early before they escalate into AFib.

Episodes of anxiety, fatigue, or shortness of breath are easy to dismiss as “just stress,” being out of shape, or some other benign cause. When in doubt, see a health care practitioner.

HEARTFELT SUPPLEMENT SOLUTIONS

A heart-healthy diet is a frontline defense against AFib. Focus on foods that naturally support heart function:

Leafy greens (like spinach, kale, and Swiss chard): Rich in magnesium and potassium, which help regulate heartbeat.

Fatty fish (like salmon, sardines, and mackerel): High in omega-3 fatty acids, which reduce inflammation.

Berries, beets, and pomegranates: Antioxidantand quercetin-rich foods for blood vessel health.

Nuts and seeds, especially walnuts and flax seeds: Packed with good fats and micronutrients that support cardiovascular health.

LIMIT CERTAIN FOODS

Certain foods and substances can worsen AFib symptoms or even trigger episodes. These are the top culprits:

Caffeine: While moderate intake is generally safe for many, some women with AFib are susceptible to stimulants. Notice how coffee, energy drinks, or chocolate affect your heart rate.

Alcohol: Even small amounts of alcohol can provoke AFib in some individuals. Known as “holiday heart syndrome,” this effect is widespread in women. Try limiting your intake or abstaining altogether if symptoms worsen after drinking.

Highly processed foods: These often contain high sodium levels, unhealthy fats, and additives that can increase blood pressure and inflammation.

HEART HEALTH HEROES

Several nutrients have shown promise in supporting healthy heart rhythm and overall cardiovascular function: Coenzyme Q10 (CoQ10): An antioxidant that helps produce energy in heart cells. It may improve heart function and reduce the frequency of arrhythmia episodes.

Taurine: An amino acid that supports electrolyte balance and nervous system function. Some studies suggest it can help support healthy heart function.

Magnesium: Low magnesium levels are common in people with AFib. Supplementation may help calm the nervous system and reduce irregular heartbeats.

Potassium: Essential for regulating heartbeat, low levels of this mineral can disrupt healthy heart rhythm. Check with your doctor or pharmacist before starting potassium supplements if you’re taking any prescriptions, especially for blood pressure, or “water pills,” a.k.a diuretics.

EXERCISE: FRIEND OR FOE?

Exercise is incredibly beneficial for preventing and managing AFib – when done right. Moderate aerobic activity, like walking, swimming, cycling, or yoga, strengthens the heart, improves circulation, and helps with weight and stress management – all protective against AFib.

Extreme endurance training, however, may increase the risk of AFib in some individuals, especially if started suddenly or done excessively. Listen to your body and avoid pushing to the point of exhaustion.

Be empowered, not overwhelmed, to make change

Getting an AFib diagnosis can feel daunting and scary, but with the correct information and a proactive approach, women can manage risk and live whole, vibrant lives.

Mushroom Marvels: Your Path to Vitality

BY STEPHANIE RUBINO, ND

Functional mushrooms aren’t your typical culinary ingredient. These unique fungi enhance health with diverse nutritional compounds and powerful benefits. Their immunomodulating and antioxidant effects are just a few reasons they continue to gain attention and be included in many wellness routines. Adding functional mushrooms to your daily regimen is an effortless way to supercharge your health.

Magnificent Mushrooms

Packed with protein and fiber, low in carbohydrates and fats, and rich in vitamins and minerals, mushrooms have been a vital part of the human diet for centuries. Including mushrooms in the diet increases vitamin D, selenium, and potassium levels without increasing calories, sodium, or fat.

Beyond their basic nutrition, functional mushrooms contain notable bioactive compounds, such as polysaccharides, antioxidants, and phytosterols, contributing to their long history of use in traditional medicine systems. Chances are you have heard of reishi, shiitake, turkey tail, or maitake. These are only a few well-known mushrooms that have been successfully studied and recognized to have about 130 medicinal functions, emphasizing their significant therapeutic potential.

Powerful Polysaccharides

Among the many bioactive compounds in functional mushrooms, some of the most important and heavily researched are polysaccharides, particularly beta-glucans. Recognized as “biological response modifiers,” polysaccharides support the immune system through multiple physiological pathways. For example, beta-glucans can influence specific white blood cells, such as macrophages and natural killer cells, and enhance the production of key molecules to promote immune defense.

Beyond the immune advantages, polysaccharides work with other compounds to reduce inflammation, support gut health, protect against oxidative damage, decrease blood sugar and cholesterol levels, and offer antimicrobial and brainprotecting benefits.

Here’s a look at some of the top functional mushrooms that can optimize your health.

Reishi (Ganoderma lucidum)

Nicknamed the “mushroom of immortality,” reishi is well-known for its immune, antioxidant, and liver health benefits. In one study, 2000 mg of reishi extract daily for eight weeks stimulated key immune-regulating genes and increased lymphocyte activity. Reishi is also recognized for its heart and healthy aging effects and its adaptogenic properties, which help regulate the body’s stress response.

Maitake (Grifola frondosa)

Meaning “dancing mushroom,” maitake is a popular culinary and functional mushroom with a long history of use. Maitake provides a substantial polysaccharide source that contributes to its immuno-modulating and anti-inflammatory benefits. Recent research indicates maitake polysaccharides can also influence the gut microbiota and impact metabolic disorders like non-alcoholic fatty liver disease and diabetes.

Turkey

Tail (Trametes versicolor)

Resembling the colorful feathers of a wild turkey’s tail, turkey tail has historically been used in teas or soups to support concerns such as the flu and common cold. Turkey tail contains two well-researched polysaccharides: polysaccharide krestin (PSK) and polysaccharide peptides (PSP). These compounds enhance the body’s immune response by influencing specific immune cells and reducing inflammation. Turkey tail is also high in antioxidants and may potentially manage neuroinflammation and support cognitive dysfunction.

Shiitake (Lentinula edodes)

As a popular food and herbal medicine, shiitake mushrooms are among the most widely cultivated mushrooms in the world. Their broad spectrum of polysaccharides, antioxidants, and nutrients, such as magnesium, iron, and vitamin D, work in harmony to regulate immune cell activity and antibody production. Shiitake may also lower cholesterol, regulate blood sugar levels, and support bone health.

Versatile Mushrooms

Functional mushrooms can be incorporated into your daily routine in countless ways. In cooking, mushrooms like shiitake and maitake can be added to soups, stir-fries, and side dishes or be used as a replacement for animal protein. Not a fan of eating mushrooms? Supplements, whether powders, capsules, or liquid extracts, provide an easy way to gain the natural benefits. Powders can be added to smoothies, yogurt, oatmeal, coffee, and tea, while capsules are ideal for people on the go who want a convenient option.

Uncover the potential of functional mushrooms for your well-being. From strengthening immune health to boosting cognition, functional mushrooms can supercharge your health today. Embrace a healthier lifestyle by harnessing the power of mushrooms.

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COMFORTING FOODS

BY KARLENE KARST, BS c Nutrition

WhenYou’reSick

When you’re under the weather, your body craves rest, hydration, and most importantly, comfort. During these vulnerable moments, food becomes more than just nourishment; it transforms into care, warmth, and healing. Choosing the right foods when sick can ease symptoms, soothe your spirit, and support your immune system’s recovery process.

Here are my favorite comforting foods to turn to when illness strikes – each chosen for its nutritional value and ability to wrap you in comfort like a cozy blanket.

When your stomach is unsettled or your appetite is low, begin with gentle, easyto-digest foods. These nourishing staples don’t overwhelm your digestive system and provide slow, steady energy.

OATMEAL

soft, and endlessly customizable. You can stir in a little grated apple or mashed banana, add a spoonful of almond butter, and drizzle with honey for an immunefriendly, comforting bowl that feels like a hug from the inside out.

RICE PORRIDGE, OR CONGEE, is another soothing option. Made with white rice slowly simmered in broth or water until creamy, it’s simple, hydrating, and incredibly calming to the gut. Add ginger or a soft-boiled egg for a nutritional boost.

electrolytes when you’re dehydrated from a fever or upset stomach. Plus, they pair beautifully with oatmeal or can be enjoyed independently when little else sounds appealing.

HYDRATE WITH NOURISHING BROTHS AND SOUPS

When you’re sick, hydration is essential –but so is warmth. Broths and soups are ideal ways to deliver both fluids and nutrients in a gentle, soothing format.

My ultimate go-to is homemade vegetable or bone broth. Rich in minerals and gelatin, it helps restore electrolytes, supports digestion, and keeps you hydrated. You can sip it straight or use it as a base for more substantial soups.

A CLASSIC CHICKEN SOUP – whether homemade or clean store-bought –offers protein, warmth, and comfort. Its steam can help ease congestion, and its savory flavor makes it one of the most satisfying sick-day meals.

Feeling adventurous? Try a GINGERMISO BROTH with soba noodles or soft tofu. Miso is rich in probiotics and gutfriendly enzymes, while ginger supports digestion and helps calm nausea.

EAT SOFT FRUITS AND STEWED VEGETABLES

When chewing or swallowing feels like a chore, go for soft, stewed produce that’s easy to enjoy and packed with antioxidants.

STEWED APPLES OR PEARS with cinnamon are gentle on the stomach and naturally sweet. They offer fiber and immune-boosting polyphenols. Serve them warm for a soothing treat.

MASHED SWEET POTATOES OR BUTTERNUT SQUASH PURÉE are also excellent choices. They’re packed with beta-carotene to support immune function, and their creamy texture feels comforting and grounding.

STEAMED CARROTS OR ZUCCHINI, seasoned with a pinch of sea salt and olive oil, can be a great way to sneak in micronutrients without overwhelming your system.

INCLUDE IMMUNESUPPORTIVE EXTRAS LISTEN TO YOUR BODY

Beyond comfort, let’s not forget foods that actively support your immune system during recovery.

RAW HONEY is soothing for sore throats and boasts antibacterial properties. Stir it into warm tea or drizzle it over oatmeal.

GINGER TEA or warm LEMON WATER with a pinch of cayenne and honey can ease a scratchy throat, boost circulation, and support digestion.

GREEK YOGURT with live cultures (if your digestion is up for it) can help restore gut balance after illness or

Perhaps the most important thing to remember when you’re sick is to LISTEN TO YOUR BODY. Some days, you may crave warmth and softness, while on other days, you may crave cold water and toast. Don’t force yourself to eat out of routine; honor what feels right, nourishing, and comforting.

Healing takes time. With rest, hydration, and the right foods, you’ll find your way back to health –one comforting bite at a time.

PRO WELLNESS TIP: When appetite is low, focus on mini meals every 2–3 hours rather than large portions. This supports your energy needs without burdening your digestion and helps you stay nourished as your body works hard to recover.

Dr. Jen’s Ultimate Travel Supplement Checklist

Women’s Voice – Use Dr. Jen’s carefully curated supplement checklist to confidently prepare for your next adventure. Don’t leave home without these vital supplements – your body will thank you!

Whether you’re heading out on a long-haul flight, a weekend road trip, or an oceanside resort with kids in tow, travel can be as taxing as it is exciting. Between time zone changes, limited food options, and the disruption of daily routines, your body (and mood) can take a hit. The good news? A few simple supplements can go a long way in turning travel stress into smooth sailing for the whole family. Here’s a peek at the list of five supplements I never travel without.

1 MAGNESIUM

This multitasking mineral is a must-have. Magnesium can help ease muscle tension, reduce stress, and even promote better sleep, perfect for winding down in a new time zone or managing travel jitters. For kids (and adults!) prone to constipation when routines change, magnesium can gently support regular digestion, too. Note: If the person needs a little help with getting their digestion moving (which can be a problem when traveling), then I would suggest magnesium citrate, or even magnesium oxide (a true laxative, but it might be a bit

aggressive for some). If it’s more for the stress and muscle benefits, then I would suggest magnesium bisglycinate.

2 PROBIOTICS

Gut health can go haywire when you eat unfamiliar foods or have limited options at the airport. A shelf-stable probiotic is a smart addition to your travel kit, helping to keep digestion balanced and immune defenses strong. Look for strains like Bifidobacterium longum BB536, Lacticaseibacillus rhamnosus, previously known as Lactobacillus rhamnosus, and Saccharomyces boulardii, which are especially good for travel-related tumwmy troubles.

3 VITAMIN C AND ZINC

Airports, airplanes, and crowded attractions are prime places for catching bugs. Vitamin C and zinc are a dynamic duo for immune support, helping your body fend off colds and recover quickly if you get sick. Gummies and chewables make them easy and kid-friendly.

4 MELATONIN (for adults and teens)

When struggling to adjust to a new time zone, melatonin can help reset your

internal clock, easing you into sleep without the grogginess of pharmaceutical sleep aids. Use it sparingly, and consult your health care practitioner before giving it to children.

5

ELECTROLYTES

Hydration is key, especially when flying or spending time in the sun. Single-serving electrolyte powders or tablets are lightweight, easy to pack, and great for preventing dehydration and travel fatigue.

FAMILY TIP: Keep a small pouch of supplements in your carry-on to be handy when you need them most. Always check with your health care practitioner before starting new supplements, especially for children.

When I travel with my family, I’m the one packing the bags and managing everyone’s wellness, and these travel-friendly supplements make all the difference. They help make our trips smoother, healthier, and more enjoyable, so I can spend less time dealing with meltdowns and more time making memories.

THE SIT-to-RISE LONGEVITY CHALLENGE

BY KATE RHÉAUME, ND

SCORING THE TEST

What if a simple test could give you a glimpse into your future health? How easily you can sit down on the floor and stand back up again – without using your hands –might say a lot about your overall fitness and even your longevity. In a fascinating study, researchers found that this one movement can be a surprisingly powerful predictor of how long you might live. It’s a reminder that our bodies often know more than we think – and paying attention to how they move can offer valuable clues about our well-being down the road.

Brazilian researchers in exercise and sports medicine conducted a clinical trial involving over 4,000 adults aged 45–75, known as the Sitting Rising Test (SRT). It revealed that the ability to sit and rise from the floor without support is a surprisingly strong indicator of your long-term health and risk of death. People with low SRT scores (0–4) were far more likely to die from natural causes over the 10 years of the study. Conversely, survival was 97% for people with a perfect score of 10 and 88% for a score of 8.

A perfect ten – you can ease down and back up with your legs crossed without the aid of hands or knees. If you use a hand or knee, deduct one point. If you wobble, deduct half a point. If you use a hand and a knee, deduct

HOW TO PERFORM THE SIT-TO-RISE TEST

Stand on a soft surface, such as a blanket on the grass, or a rug, with no furniture or sharp corners nearby. Cross your legs and ease yourself down to the ground in a sitting position without using your hands.

Now try to stand back up (legs crossed) without using your hands, knees, or any other part of your body for support. If you’re unable to stand back up unassisted, feel free to use your hands or knees to rise safely.

The good news is that if you scored lower than desired, there’s plenty you can do to turn things around. By incorporating the sit-tostand exercise into your routine, or participating in a comprehensive program, you can make significant strides in enhancing your overall health and vitality. These exercises not only boost your physical strength but also contribute to improved balance and mobility, empowering you to lead a more active and fulfilling life. Embrace this opportunity to invest in your well-being and see your efforts translate into measurable improvements in your health.

BREAKTHROUGH INNOVATION

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WOMEN who inspire us BLOOMING INTO AN AUTHOR: From Petals to Pages

BY HOLLY CAPELLE

HOLLY CAPELLE IS A PASSIONATE HOME COOK, FOOD PRESERVATIONIST, AND ADVOCATE FOR SUSTAINABLE LIVING. SHE IS THE FOUNDER OF @BIGFAMILYLIVING, A FLOURISHING ONLINE COMMUNITY OF 350,000 INDIVIDUALS INTERESTED IN PRESERVING, COOKING, AND GARDENING. With over three decades of culinary experience, Holly combines traditional preservation techniques with modern practicality. Together with her husband, Kevin, and their six children, she has transformed their suburban home just outside Portland, Oregon, into a thriving mini homestead, growing, harvesting, and preserving

their food. You can follow Holly’s journey on IG @bigfamilyliving, TT @bigfamilyliving, and YT @bigfamilyliving225

Growing and enjoying a garden is the first step. The next step is learning to use, preserve, and cook what you grow. When I began my gardening journey three decades ago, I never imagined it would lead to sharing my love of gardening with hundreds of thousands of people or writing a cookbook about Preserving the Seasons. Those wonderful early years of making mistakes and persevering flourished into a lush, old garden that now brings possibilities.

It took my husband and me several years to find a good rhythm in the garden. Our first harvest consisted of a few ugly carrots, insect-eaten spinach leaves, and a handful of strawberries.

I was so proud of those tasty little harvests. My passion for gardening and the plants I was growing would eventually lead to bountiful harvests of produce, herbs, and edible flowers beyond my wildest imagination.

If I had a dime for every time I said, “Can you believe all that came from our backyard?” I’d be rich. I would happily bring in our homegrown produce, and set them on the counter or in the refrigerator, and, you guessed it... they would go bad. My heartbreak over bowls of moldy berries and shriveled cucumbers prompted my decision: no more. I was determined to find ways to preserve our produce. I dedicated years to teaching myself how to save our harvests, grocery hauls, farmstand scores, bulk buys, and even leftovers through various home preservation methods for short- and long-term storage. Over time, I also found ways to use what I preserved to pamper myself and fuel my spirit.

Juggling a full-time corporate job and raising six kids (two sets of twins!) was not easy. Taking a little time to create beautiful toast for breakfast or adding fancy ice to my mocktails were simple pleasures I could give myself in those harder days. I nurtured the garden, and it nurtured me in return.

Cooking with what I preserved became my love language. I am constantly creating custom tea blends, signature vinaigrettes, and new marinades using my dried herbs, infused vinegar, oils, and honeys. Simple boxed cake mixes get leveled up using dried citrus, cookies are made with infused sugars topped with edible flowers, and flavored simple syrups make beverages at our house extra special.

Part One includes methods, best practices, troubleshooting, and storage guidance for freezing, drying naturally, dehydrating, water boil canning, quick pickling, jams and jellies, and freeze-drying.

Part Two explores the wonderful world of infusions, elevating basic pantry staples into custom flavors and blends using water, vinegar, oil, honey, sugar, salt, herbs, fruits, and flowers.

Part Three is dedicated to recipes using what we’ve preserved and

Sharing these creations with my friends and family brought me so much joy, and writing a cookbook to share with the world has been a dream come true.

Preserving the Seasons is a beautifully photographed cookbook that is a love letter to creativity, nature, and home cooking. It’s not just for the home gardener; this book is a musthave for anyone stocking a pantry, buying in bulk, or wanting to savor the seasons all year long.

culinary herbs, tea herbs, and edible flowers. It also consists of a handful of “me time” ways to care for yourself and a few journaling pages in the back to keep your recipe creations. This is our book, and I can’t wait to

Preserving the Seasons becomes a treasure in your cookbook collection. Cheers to your next harvest! May it be bountiful, with vibrant crops and plentiful yields. Here’s to the hard work that turns dreams into reality.

Publisher: Simon & Schuster / Simon Element

by Polara Studio, Michael Shay & Jeremy Dunham

THE STORY OF NATURAL FACTORS High-Quality, Sustainable Fish Oils

In Alaska’s pristine Prince William Sound, we’re making a huge difference.

Our oil refining production plant is only processing sustainable fish, harvested under strict conservation guidelines set by one of the world’s leading ocean stewards: Alaska’s Fish and Game Department. Our process ensures no endangered species are ever used!

Our 100% Wild Alaskan Salmon Oil contains the full spectrum of 17 active fatty acids, including omega-5, 6, 7, 8, and 9 – plus the powerful antioxidant

Those nutrients are doubly protected by our breakthrough Enteripure® softgel technology, which ensures better absorption in your body – and no fishy aftertaste!

With Natural Factors, you can have confidence that you’re buying the cleanest, highest quality omega-3 oils. Why?

Our omega-3 oil concentrates are molecularly distilled to remove all impurities while preserving the sensitive nutrients. ISURA® then uses the most sophisticated testing available to screen for over 800 contaminants, including heavy metals, PCBs, glyphosate, and radiation. ISURA’s rigorous testing is guaranteed to meet or exceed the world’s most stringent fish oil standards!

And because Natural Factors owns the production facilities, we oversee every aspect of production, from ocean to oil, and from softgel to bottle. So you can have complete confidence that you’re buying the cleanest, highest quality omega-3 oils on the market.

RxOmega-3 Ultra Strength Advanced Absorption with

the Enteripure® Difference

Targeted delivery to the intestines

Protects the fish oils from the stomach’s harsh environment

No fishy aftertaste or fishy burp

Concentrated levels of omega-3s

Revolutionary Enteripure technology infuses 100% natural plant material with enteric properties into the outer softgel for advanced absorption and assimilation.

Elevating skin care: KOOPE’S NEW PRODUCT ADDITIONS for healthier, protected skin

BY NADIA BADOWSKI & JULIA SOLNIER, P h D

THE NEXT STEP IN KOOPE SKIN CARE

At Koope, we have always been proponents of simple, safe, and effective skin care backed by science. Now we mark a new chapter with our latest product innovations.

Our newest additions were born from the collaboration between Koope’s founder, Nadia, whose vision for clean, honest beauty guides the brand, and Julia, a scientist committed to turning clinical research into results-driven skin care. Together, they created smart, science-backed additions to our original two-step routine, built to defend and restore skin in today’s increasingly demanding environment.

WHY EXPAND BEYOND TWO STEPS?

Our original two-step routine (gentle cleansing followed by deep hydration) was designed to provide essential moisture and barrier support without unnecessary complexity. But as our environment changes, so should our skin care.

Studies show that tiny pollution particles (Particulate Matter PM2.5 [µm]) can penetrate the skin, accelerating aging and causing dark spots, especially in urban environments.

One study found that traffic-related emissions were linked to a 20% INCREASE IN PIGMENT SPOTS on the forehead and cheeks! On top of that, shifting climate patterns and stronger UV rays make skin more sensitive and reactive than ever.

That’s why we’ve expanded our approach and introduced two new products: the Scrub Cleanser and Eye Cream. A gentle scrub cleanser helps remove buildup and pollution particles without stripping the skin, and a nourishing eye cream protects this delicate area from dryness, fatigue, and environmental stress. These carefully formulated additions help address modern skin challenges while staying true to Koope’s commitment to safety and efficacy.

WHY THESE NEW PRODUCTS MATTER?

In today’s world, our skin is constantly exposed to stress, from pollution and UV rays to climate fluctuations and screen time. Environmental damage is now recognized as one of the biggest threats to skin health. Fine particles from pollution can settle on the skin, clogging pores and triggering irritation, dullness, and

KOOPE wins at the 2025 Chatelaine, HELLO!, and FASHION Beauty Awards!

Lightweight Moisturizer

Best Moisturizer for Oily Skin

Milk Cleanser

Best Cleanser for Dry Skin

premature aging. Without proper cleansing, these toxins build up, weakening the skin barrier and causing long-term harm.

Koope’s new Scrub Cleanser gently exfoliates to remove buildup, dead skin cells, and environmental toxins that traditional cleansing can leave behind. It helps unclog pores, brighten the complexion, and prep the skin to better absorb hydration, all without disrupting the skin barrier.

Koope’s new Eye Cream targets one of the face’s most delicate and vulnerable areas. This area is especially sensitive to environmental stress and dryness, so it’s often the first place to show aging and stress. Our formula was developed to be highly effective and gentle as it helps smooth fine lines, reduce puffiness, and protect against signs of fatigue and premature aging caused by external stressors.

THE SCIENCE BEHIND THE INGREDIENTS

Our scrub is formulated to cleanse, without stripping, with clinically supported actives. White clay (kaolin) binds to impurities and excess sebum through gentle adsorption, helping detoxify without over-drying. Unlike traditional scrubs, jojoba and castor beads provide uniform mechanical exfoliation without causing abrasion or microtears. Aloe vera contains polysaccharides with anti-inflammatory and wound-healing properties. In contrast, colloidal oat flour contains beta-glucans and avenanthramides – compounds that can reduce irritation and reinforce the skin’s lipid barrier.

The periorbital area – the delicate skin around the eyes – is thinner, drier, and more prone to visible aging as a result of its low lipid content and high sensitivity to environmental stress. Our eye cream formula combines niacinamide, known to boost

ceramide production and help reduce hyperpigmentation. Green tea (EGCG) and resveratrol offer powerful polyphenols with antioxidant and anti-inflammatory protection from UV and pollution. Ceramides restore the skin’s lipid barrier, improving hydration and resilience.

INNOVATION WITH PURPOSE

At Koope, every product is designed with intention. We don’t create unnecessary steps; we introduce only what’s needed to keep skin healthy and resilient. The Scrub Cleanser and Eye Cream are our next step in delivering science-backed, results-driven skin care.

NEW PRODUCTS

EXPECTED END OF 2025

Herbal Supplements & Liver Health:

What Science and Decades of Research Really Say…

Women’s Voice recently spoke with Julia Solnier, PhD, regarding the media’s coverage of herbal supplement safety. Dr. Solnier holds a doctorate in Pharmaceutical Sciences and is an expert in pharmacognosy, a field that involves researching medicinal plants. She has over a decade of experience in herbal medicine research and brings valuable insights to the topic.

Q&A

WV: You’ve spent your career studying both pharmaceutical drugs and herbal compounds. What makes your perspective unique?

A: I hold a PhD in pharmaceutical sciences, with advanced training in pharmacology (how drugs affect the body), pharmacognosy (the science of medicinal plants and natural products), and toxicology. For over a decade, I’ve studied how both drugs and herbal compounds affect the body.

What sets my perspective apart is the blend of experience across academia and the natural health industry, so I approach these products with both scientific rigor and practical insight. That’s why I’m passionate about shedding light on an issue that’s generating headlines and genuine concern: the potential link between herbal supplements and liver toxicity.

WV: Are herbal supplements a concern when it comes to liver health?

A: The liver is our body’s main detox organ, processing almost everything we consume: food, alcohol, medications, and herbal supplements. Botanicals are safe when used correctly. Poor-quality supplements, high doses, or mixing multiple products –especially alongside medications or alcohol – are not recommended.

WV: Which herbal supplements have raised concerns?

A: Some supplements – like turmeric (curcumin), green tea extract, black cohosh, and ashwagandha – have been mentioned in the news, but no study has confirmed that a specific herbal product alone caused damage.

When researchers reviewed these cases more closely, adverse reactions involved high doses, poor-quality products, or the concurrent use of prescription medications or alcohol – which could cause liver stress. It is important to note that many important diagnostic details were missing. That’s a key limitation: most data come from adverse event reports, which often lack complete medical histories or lab results, making firm conclusions impossible.

WV: The media raise concerns, but are there any actual issues or problems?

A: No, serious adverse reactions from herbal supplements are rare. Millions of people use herbal supplements safely every day.

Again, no study has proven that herbal supplements alone are the direct cause of liver injury. Most reported cases involve specific risk factors: very high doses, low-quality or adulterated products, health status, or mixing herbals with medications or alcohol – often without informing a health care practitioner.

WV: What should consumers look for when choosing herbal products?

A: Look for products with third-party certification like the ISURA® seal, which ensures they’ve been tested for over 800 contaminants and common adulterants, and meet internationally recognized ISO standards. Always choose standardized extracts for consistent potency and avoid multi-herb blends from unverified brands – they often lack standardization.

WV: Do you have any tips for supplement users?

A: Always share information about medications, vitamins, and herbs with your health care practitioner. Be careful if you drink alcohol regularly or smoke. Patient education is key, and choosing products that undergo independent third-party testing is essential.

WV: Julia, can you share your final thoughts with our readers on the safety of herbal supplements?

A: Herbal supplements can be powerful tools for improving health. Be informed, talk with a health care practitioner, look for high-quality supplements, and stick to the product’s directions for suggested use.

De-Stress Sleep Better

Helps calm nerves and promotes restful sleep

The most relaxing mineral

Stress-Relax® Nighttime

Stress-Relax® Tranquil Sleep® combines L-theanine, melatonin, and 5-HTP to calm occasional nervousness, promoting a restful, deeper night’s sleep.

Fall asleep faster –stay asleep longer

Magnesium Bisglycinate is a relaxing nighttime drink to promote relaxation and an uninterrupted, restful night’s sleep. Featuring 100% magnesium bisglycinate blended with melatonin, L-theanine, and PharmaGABA®.

Melatonin helps you fall asleep faster, provides more restful and natural sleep, and helps you wake up more refreshed.

BY KATE RHÉAUME, ND

these vibrant traits have in common? One key mineral: iron, the supportive foundation of vitality and zest for life.

According to the proposed new guidelines, nearly one-third of women aged 19–50 are irondeficient. That’s a startling number, and a reminder that iron deserves our attention.

Why does iron matter?

It’s the essential ingredient in hemoglobin, a protein found in red blood cells that carries oxygen from your lungs to your

tiny warriors are essential for transporting oxygen throughout our bodies, ensuring that our organs and tissues receive the nourishment they need to function optimally. These cells are born and mature in your bone marrow, then launched into your bloodstream for the oxygen delivery mission.

In every cubic millimeter of blood, there should be about 5,000,000 red blood cells, each packed with iron-rich hemoglobin. When iron levels are optimal, these cells are plump and red, flowing efficiently and delivering life-giving oxygen to every part of your body. When you’re low on iron, red blood cells

Your blood is also made up of plasma, a straw-colored liquid that serves as a transport highway for nutrients, hormones, and white blood cells. These white blood cells are your first line of defense against infection, fighting off bacteria and viruses to keep you healthy. Without enough iron and healthy red blood cells, your immune function can also take a hit.

IRON INSIGHTS TO FUEL YOUR LIFE

Your iron requirements change as you grow, and women have unique needs because of menstruation, pregnancy,

and breastfeeding. Here’s a breakdown of recommended daily iron intake by age group:

| Children (1–3 years): 7 mg

| Adolescents (14–18 years): 15 mg (girls), 11 mg (boys)

| Adult women (19–50 years): 18 mg

| Pregnant women: 27 mg

| Lactating women: 9–10 mg

| Postmenopausal women (over 50): 8 mg

• Egg yolks

• Dark leafy greens (spinach, kale)

• Lentils and beans

• Tofu

• Pumpkin seeds

• Quinoa and fortified cereals

Pairing plant-based iron sources with vitamin C (think citrus fruits, bell peppers, or strawberries) can increase absorption by up to 300%.

■ COQ10 is a powerful antioxidant that helps your cells produce energy.

Signs of low iron levels can be subtle, including fatigue, brain fog, brittle nails, frequent infections, or pale skin. Other symptoms are more noticeable, like shortness of breath or cold hands and feet. If you suspect a deficiency, a blood test checking hemoglobin and ferritin (stored iron) levels is the first step.

IRON-FORTIFIED FOODS

Dietary iron comes in two forms: heme iron (from animal sources) and non-heme iron (from plants). The body more easily absorbs heme iron.

Excellent food sources include:

• Liver (especially chicken or beef)

• Blackstrap molasses

• Red meat

IRON ESSENTIALS –GENTLE AND EFFECTIVE CHOICES

Many women find traditional iron supplements hard to tolerate, causing nausea or constipation. Thankfully, there are gentler alternatives, such as ferrous bisglycinate. This chelated form of iron is well-absorbed and easy on the stomach. Ferric pyrophosphate is another newer, water-soluble form that is gentle and mixes well with foods. These options are beneficial for women with sensitive stomachs or those who need to take iron long-term or during pregnancy.

Iron isn’t merely a number on a blood test – it’s your hidden superpower that fuels energy, radiance, and resilience. Whether you’re chasing toddlers, juggling work deadlines, or navigating perimenopause, supporting your hemoglobin levels with iron-rich foods, supplements, and synergistic nutrients will make all the difference.

POWER UP AND ENERGIZE WITH NUTRITION

Iron may be the headliner, but it’s not the only player in the energy game. Other nutrients that support vitality include:

■ VITAMIN C enhances iron absorption and supports immune health.

■ B VITAMINS (especially B12 and B6) are crucial for red blood cell production and mitochondrial function

Don’t wait for exhaustion to speak louder than your intuition. Listen to your body, check your levels, and nourish yourself from the inside out. Your cells – and your spirit –will thank you.

WOW!

KOOPE WON –out of 1,000+ submissions

BEST Moisturizer for Oily Skin: Koope Lightweight Moisturizer

At the 2025 Beauty Awards Canada – powered by Chatelaine, HELLO! Canada, and FASHION –KOOPE beat out over 1,000 entries to win two major awards.

BEST Cleanser for Dry Skin: Koope Milk Cleanser

“This cleanser is truly exceptional. I was blown away by how hydrated my skin felt after using it.”

— Beauty Awards Canada

Judge

Europe’s clean skincare phenomenon is now in the US

None of the nasty stuff

Europe bans more than 1,600 toxic ingredients –many of which are still allowed in the USA and Canada. Koope products are formulated in Europe and follow their golden standard of “clean.”

GEL CLEANSER

• Sensitive-skin-friendly: Koope excludes 36 common sensitizers and is fragrance-free

• PETA-approved vegan and cruelty-free

• Cause-driven: For every product sold, a donation is made to anti-sex-trafficking initiatives

For a deep but gentle cleanse

• Lightweight deep cleansing

• Soothes and softens

• Gentle and non-sensitizing

MILK CLEANSER

For a creamy, nourishing cleanse

• Ultra-rich texture

• Smooth and creamy

• Softens and nourishes

LIGHTWEIGHT MOISTURIZER

For light, sheer hydration

• Sheer, long-lasting hydration

• Helps protect the skin’s barrier

• Reduces shine and sensitivity

MIDDLEWEIGHT MOISTURIZER

Balanced, protective, all-day hydration

• Long-lasting, balanced hydration

• Environmental protection

• Helps with signs of an unbalanced microbiome

WHERE

HAVE YOU BEEN ALL MY LIFE!

SERIOUSLY one of the BEST face washes I’ve ever owned!!! It cleans my face so well and deeply without leaving it feeling irritated or dry!

Jessica D.

ABSORBS GREAT

AND LASTS ALL DAY

This moisturizer is great, it absorbs well and doesn’t leave a film or make my makeup on top blotchy. Will definitely buy again.

Kristen S.

HEAVYWEIGHT MOISTURIZER

Intense hydration without feeling heavy

• Deep hydration that lasts all day and night

• Strengthens the skin’s barrier and fights free radicals

• Helps boost elastin and hyaluronic acid production

LOVE

Clean ingredients are most important, but this product delivers beyond just that. I feel it’s nourishing as well as priced really well. I’m a fan!

Tatjana L.

Cognitive Power UNLEASH YOUR

BY STEPHANIE RUBINO, ND

Understanding neurotransmitters

Since 1921, more than 200 neurotransmitters have been identified, and new ones continue to be discovered. Like mail carriers, neurotransmitters deliver essential messages for the body’s communication systems to run smoothly. Within the complex network of the nervous system, neurotransmitters can shape everything from behavior and memory to how we sleep and digest food.

Genetics, inadequate nutrition, chronic stress, aging, and environmental toxins can influence neurotransmitter balance.

And when neurotransmitters are diminished or not functioning properly, a host of health challenges can be triggered. Let’s examine common neurotransmitters and the effects of their deficiency.

ACETYLCHOLINE – the learning neurotransmitter. Acetylcholine is essential for memory, learning, and concentration. Low levels are associated with cognitive decline and neurodegenerative diseases such as Alzheimer’s disease.

DOPAMINE – the pleasure neurotransmitter. Dopamine is vital for motivation, attention, and movement. Low levels are linked to depression, Parkinson’s disease, and ADHD.

Imagine a world without neurotransmitters –an existence where thinking, feeling, and moving would be impossible.

These incredible chemical messengers are the lifeblood of our brains, orchestrating every thought, emotion, and action. Without them, life as we know it would not exist!

GAMMA-AMINOBUTYRIC ACID (GABA) – the calming neurotransmitter.

GABA is an inhibitory neurotransmitter that calms neural activity and promotes relaxation. Low levels are linked to anxiety, panic, and worry.

GLUTAMATE – the memory neurotransmitter. The most common neurotransmitter, glutamate, is involved in memory formation and learning. Low levels can lead to mental fatigue, concentration difficulties, and sleep disturbances.

SEROTONIN – the mood neurotransmitter. Serotonin supports mood, appetite, learning, and sleep. Low levels are linked to sleep problems, sadness, and anxiety.

Nutrients for neurotransmitter health

Enhancing mental clarity and brain function begins with the right nutrients, fueling neurotransmitter production and performance.

AMINO ACIDS act as neurotransmitters or their precursors. For example, glycine and GABA are neurotransmitter amino acids, while L-tyrosine and L-tryptophan are precursors for dopamine and serotonin, respectively.

Adequate dietary protein is essential for the necessary amino acids. Daily protein needs vary by age, activity, and health, and can be met through animal and plant sources or supplements. Individual amino acid supplements are also available for specific neurotransmitter support.

VITAMIN C is vital to producing serotonin and is a cofactor for converting dopamine to noradrenaline. This wellknown antioxidant also regulates the release of neurotransmitters such as acetylcholine. Consuming various fruits and vegetables and taking highly absorbable supplements such as liposomal vitamin C can improve vitamin C levels.

like multivitamins and B complex.

OMEGA-3S

Growing evidence suggests that sufficient omega-3 fatty acid levels in the brain are needed for the normal functioning of neurotransmitter systems. Omega-3s influence the production, release, and uptake of multiple neurotransmitters, such as serotonin, dopamine, norepinephrine, and GABA. Maintain adequate levels of omega-3 fats by consuming fatty fish, chia seeds, walnuts, and high-quality fish and algae oil supplements.

B VITAMINS are crucial for brain function and cognition, with vitamin B1 aiding acetylcholine and GABA, and vitamin B6 serving as a cofactor for neurotransmitters like serotonin and dopamine. Folate and vitamin B12 are vital for methylation, which helps produce serotonin, dopamine, and adrenaline. Increasing B vitamin intake may lower dementia risk. Improve your intake through whole grains, leafy greens, eggs, and fish, or consider high-

supplements

from soy lecithin, sunflower lecithin, and krill oil.

MAGNESIUM

Magnesium supports mood, stress, and sleep by regulating neurotransmitters like glutamate and GABA, and supports the conversion of serotonin into melatonin. Research with magnesium L-threonate, a specific form that can cross the blood-brain barrier and improve the brain’s magnesium levels, can improve learning, recall, and memory. Magnesium deficiency can be prevented by consuming foods such as leafy greens, nuts, and whole grains. Magnesium L-threonate can be found in supplement form for individuals who want further cognitive support.

PHOSPHATIDYLCHOLINE

Phosphatidylcholine, a precursor to acetylcholine, is vital for cell membranes and influences the

Now is the time to supercharge your brain with the proper nutrients. Combined with exercise, laughter, music, and sleep, you can transform your life from average to truly amazing. Experience a remarkable boost in your mood, sharpen your focus, and enhance your memory faster than you ever

Wonderful Whole Earth & Sea®

Multivitamins & Minerals

Our organic, regenerative farms provide the raw whole food plants, vegetables, fruits, and herbs that we use in our multivitamins. Whole raw food preserves key vitamins and minerals, and enhances absorption.

Our Men’s and Women’s multivitamins were carefully formulated to address the different nutritional needs of men and women.

V E R I F

CLEAN

The ISURA seal is your assurance that the product is independently verified as clean and safe, and has been tested for over 800 possible contaminants. ISURA’s rigorous testing includes hundreds of quality procedures using state-of-the-art technology. It provides you with the confidence that the product is ISURA verified clean, one of the highest testing standards in the world.

Whole Earth & Sea Men’s and Women’s multivitamins were made with plants grown on our ABOV certified, regenerative organic farms.

Verified Agriculture Beyond Organic Verification

NEW Vegetarian Capsules

NEW Vegetarian Capsules

Breathe easyStrategies for Respiratory Health

Recently, people of all ages have experienced a range of respiratory illnesses, including respiratory syncytial virus (RSV) and pneumonia, particularly bacterial pneumonia. Symptoms and duration vary from person to person, depending on age, overall health status, and history of previous lung conditions.

Globally, RSV accounts for 31% of pneumonia cases, 33 million acute respiratory infections, 3.1 million hospitalizations, and 118,200 deaths annually, making it the third leading cause of lower respiratory deaths in children under five. Overall, respiratory infections are the primary cause of death and life-threatening conditions worldwide. In addition to microbial causes,

BY KAREN JENSEN, ND

One important but often overlooked causation is the gut-lung axis. The lungs were long believed to be sterile until approximately 15 years ago, when researchers discovered they house their own microbiome. The gut-lung axis is bidirectional, influencing the progression of intestinal and lung diseases.

Gut microbiota is closely related to lung antiviral immunity, and recent evidence suggests that dysbiosis is also involved in the development of an RSV infection. The composition of the lung microbiome affects disease occurrence, progression, and prognosis. Additional causes of lung disorders include air pollution, indoor air quality, smoking, environmental toxins, age, family history, poor nutrition, and lifestyle. Antibiotics and other medications, a diet high in sugars and refined carbohydrates, a lack of pre- and probiotics in the diet, chronic constipation or diarrhea, and mental and emotional stress contribute to dysbiosis, all negatively affecting the gut-lung axis. Interruption in the bidirectional gut-lung crosstalk has a causative role in developing respiratory diseases in people of all ages.

WAYS TO PROTECT THE LUNGS AND PREVENT RESPIRATORY DISORDERS

VITAMIN D has been found to help prevent lung disorders and improve lung function.

CAROTENOIDS are essential for overall health. Their health-promoting properties are widely present in our food and are linked to decreased chronic diseases, including respiratory diseases. The most vital carotenoids in lung protection include beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin. These have antioxidant and anti-inflammatory properties, potentially reducing the risk of respiratory illnesses.

VITAMIN C is used to treat various disorders associated with oxidative stress, inflammation, and immune dysregulation. Studies have shown that it is preventive and therapeutic in the treatment of respiratory disorders, including asthma, COPD, and lung infections.

N-ACETYLCYSTEINE (NAC) has antioxidant and antiinflammatory properties. RSV is one of the most common causes of lower respiratory tract infections, and exposure to air pollution is associated with higher RSV incidence and disease severity. NAC improves the epithelium (lung protective barrier) against inhaled pathogens and irritants and is effective in preventing and treating other viral and bacterial respiratory infections.

PREBIOTICS are indigestible food components that nourish beneficial gut bacteria and play a role in improving lung health through the gutlung axis by modulating immune responses and reducing inflammation. Fermentation of prebiotics produces short-chain fatty acids (SCFAs), such as butyric acid, which have been shown to decrease systemic inflammation and play a protective role in chronic respiratory conditions.

PROBIOTICS, as new research suggests that probiotics, particularly certain Lactobacillus strains, may reduce the incidence, duration, and severity of respiratory tract infections by modulating the gut-lung axis and improving immune function. A preliminary study showed that administration of probiotics protected against RSV by suppressing the infection and exerting an antiviral response.

OMEGA-3 FATTY ACIDS (EFAs) help maintain lung health. EFAs have anti-inflammatory properties, which can help reduce inflammation and improve respiratory function.

MULLEIN TEA has been used traditionally for respiratory conditions such as coughs, colds, and asthma. It is a natural expectorant that helps with mucus elimination and eases breathing and coughing.

LUNG SUPPLEMENT SUPPORT FOR CHILDREN:

Supplements that can help prevent and support respiratory diseases in children include probiotics, vitamin D drops, chewable vitamin C, and liquid omega-3 EFAs.

Our diet and lifestyle are the pillars of our overall health, but we must not overlook the importance of water and staying adequately hydrated. The mucous membranes of the respiratory tract need adequate hydration to trap foreign toxins and pathogens, thereby preventing infections and lung irritations.

CHOOSING WISELY: SAFE AND PURE OMEGA-3

BY STEPHANIE RUBINO, ND

There’s no denying the benefits of eating fish. Loaded with omega-3 fatty acids like EPA and DHA, these nutrients are essential for a healthy heart and sharp mind. Omega-3 supplements can help fill this nutritional gap if fish isn’t on your menu. But how safe and pure is your omega-3?

MERCURY CONCERNS

Ocean pollution pervades our waters, filling them with heavy metals, pesticides, and other toxins that harm both marine life and human health. Concern over mercury contamination in fish has persisted for years and continues today. Mercury can exist in different forms, but when exposed to certain microorganisms, such as bacteria, it can convert into a highly toxic compound called methylmercury.

Fish and shellfish accumulate methylmercury through their diets. As these species move up the food chain, concentrations of the compound increase. Not surprisingly, elevated methylmercury remains a persistent threat to the safety of the fish on our plates, and questions the purity of our omega-3 supplements.

IS YOUR OMEGA-3 MERCURY-FREE?

It’s essential to know that not all omega-3 supplements are created equal, especially regarding purity and quality. With so many omega-3 options, look out for these criteria when making your choice:

1

Sourced from short-lived fish species. Smaller fish such as sardines and anchovies generally contain lower mercury levels compared to larger fish like swordfish and king mackerel. This is because they have shorter lifespans and accumulate fewer toxins.

2

Purified. Fish oil can retain harmful contaminants without proper purification methods during omega-3 production. Advanced techniques such as molecular distillation can help remove mercury and other impurities while preserving the beneficial omega-3s.

3

Third-party tested. Thorough testing and certification by reputable third-party organizations, like ISURA®, confirm that supplements adhere to highquality standards and are free of pollutants. Always check for accredited third-party labels on the packaging. Studies show that fish oils processed to remove contaminants like mercury are safe and effective sources of omega-3 fatty acids, potentially providing a safer alternative to fish consumption. Make sure your omega-3 supplement reels in all you need for a pure and trusting product to support lifelong health.

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ACETYL-L-CARNITINE supports brain health*

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THE CONNECTION BETWEEN

Light Health&

When we think of keeping ourselves healthy, we tend to visualize the food we eat, the muscles we move, and the supplements we take… but do we ever think about light?

Light is a powerful healing ally that goes way back. It taps into our primal instincts and deep ties with nature. So, how exactly can light heal us? What are the impacts of “bad” light?

OUR INNATE RELATIONSHIP WITH LIGHT

While the advent of modern LED bulbs may have brought longerlasting, more energy-efficient light bulbs into our homes, offices, and schools, these bulbs are impacting our health. LEDs also power our screens, which we spend much time looking at. Unfortunately, these light waves are called “blue light,” and our significant exposure to them disrupts our circadian rhythm.

Our circadian rhythm is our “inner clock,” which links us to the sun and deeply ties into our waking and sleeping cycles and hormonal regulation. Essentially, it is light that signals to our body when it’s time to sleep, when it’s time to wake up, and when to release the

BY MARITA SCHAUCH, ND

appropriate hormones to facilitate these state changes. Blue light exposure, especially before bed, can signal to our bodies that it’s time to “wake up,” impacting our ability to fall asleep and sleep quality.

Poor quality sleep can affect many areas of our health, including our delicate hormone balance, as sleep is prime time for hormone regulation.

HOW LIGHT THERAPY CAN FIX YOUR CIRCADIAN RHYTHMS

SUNLIGHT EXPOSURE: Make sure to get outside, especially during the morning light, to expose yourself to natural light (weather doesn’t matter; the sun is still there!) and attune your body to the sun’s rhythms. Responsible sunbathing also gives a vitamin D boost. Sunlight helps improve mood, immunity, and sleep.

LIMIT BLUE LIGHT: The flip side of this is limiting your exposure to blue light. Tips include using traditional incandescent bulbs or red light bulbs, which mimic the light of fire in the evening. Many people choose to wear red, blue, light-blocking glasses after dark to filter the light coming into their eyes. It’s also smart to shut down screens at least an hour before bed.

LIGHT AND HEAT: A POWERFUL COMBO

You have probably heard of the benefits of a good sweat in detoxifying the body. Nordic cultures specifically harness the immuneboosting, circulation-improving, and lymphatic-“pumping” power of alternating hot-cold therapy using saunas and either cold air or water. But you might not know that you can further the impact of the heat from a sauna by using infrared light.

Infrared light waves penetrate layers of skin to reach the muscles, nerves, and even bones. They can help reduce pain, stiffness, and inflammation and enhance muscle recovery. This can be especially nice to explore in winter months when temperatures are cold, and sunlight is scarce.

Infrared saunas combine the best of both heat and light for antiinflammation and detoxification, which can support optimal body vitality and leave you shining brightly from the inside out!

It wasn’t that long ago that WE, as HUMANS, all WOKE UP and WENT to SLEEP with THE SUN and only had the WARM RED LIGHT of a flame to see after dark.

Be sure to drink lots of water and enjoy the relaxing effects of this health ritual.

EGG-STRAORDINARY PROTEIN

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A NATURAL APPROACH to supporting heart health and immunity *

Bird flu outbreaks have culled flocks and hiked egg prices everywhere, making it a timely moment to talk about protein sources that don’t include chicken. Here are some great breakfast ideas from Self magazine:

KEFIR, a cross between milk and yogurt, works well in smoothies and can be substituted in recipes for pancakes, muffins, and the like. It offers 10 g of protein per cup.

PUMPKIN SEEDS deliver 10 g of protein per quarter of a cup. Sprinkle them on cereal, yogurt, or a breakfast fruit salad.

OATS can be sweet or savory for a hot breakfast. They can thicken smoothies or be added to pancakes. Each cup contains 10 g of protein.

CHICKEN SAUSAGE makes a great breakfast sandwich or can be added to savory oatmeal. It contains 13 g of protein per 2.5 oz serving.

SMOKED SALMON, at 25 g per cup, makes a great toast or bagel topper.

PEANUT BUTTER can be found in many recipes and concoctions you’ll welcome at breakfast. It provides 7 g of protein per two tablespoons.

COTTAGE CHEESE has 24 g of protein per cup. Why not enjoy a bowl of it instead of oatmeal, or use it to top toast or avocado?

BUCKWHEAT is one of the few complete plant-based proteins. Prep it like overnight oats in milk and enjoy 22 g of protein per cup.

HEMP SEEDS, another complete plant-based protein, absorb any flavor, sweet or savory. This option provides 10 g of protein per three tablespoons.

LENTILS are great on avocado toast or in a breakfast burrito, or you can even blend them into your smoothie. Lentils contain 18 g of protein per cup, but give your digestive system a break and use them more sparingly!

Lest the list get too long, we’ll quickly note that MILK (8 g of protein per cup), GREEK YOGURT (22 g per cup), CHICKPEA FLOUR (10 g per half cup), and TEMPEH (33 g of protein per cup) are additional egg-free ways to boost your protein intake every morning.

Natural Factors GarlicRich Super Strength Garlic + Reishi supports the immune system and helps maintain cardiovascular health, courtesy of a 10:1 garlic concentrate and 30:1 reishi mushroom extract for adaptogenic support.* Each capsule provides the full spectrum of active garlic compounds in a delayed-release format to help reduce garlic breath.

Say Goodbye to Stuffy Noses

BY JENNIFER BRIX, ND

NASAL AND CHEST CONGESTION CAN BE THE BANE OF SO MANY PEOPLE’S EXISTENCE, ESPECIALLY DURING ALLERGY AND COLD AND FLU SEASON. But the good news is that we don’t have to reach for pharmaceutical nasal decongestants or antihistamines to get relief. Clearing stuffy noses and congested sinuses is possible with the help of specific phytonutrients and vitamins.

N-acetyl-L-cysteine (NAC) is a powerful antioxidant and precursor to glutathione. It’s also a mucolytic, meaning it helps break down mucus, especially in the upper respiratory tract. By doing this, it makes it easier for the body to expel mucus naturally.

If your congestion is from an allergy, quercetin may offer relief. Found in apples and onions, this plant-based flavonoid has both anti-inflammatory and antihistamine properties. It helps reduce the body’s histamine response, easing nasal swelling and mucus production. Quercetin is often taken alongside bromelain, an enzyme from pineapple that enhances absorption and has mucolytic effects.

Vitamin C, zinc, and probiotics top the list for supporting the immune system in clearing out mucus. They are all well-known for their immunemodulating capabilities and can help reduce the duration and severity of respiratory infections, which often

cause congestion. As a bonus, vitamin C also has antihistamine effects.

Finally, peppermint or eucalyptus steam inhalations can be a game changer, providing immediate relief. The menthol in peppermint helps open nasal passages, while eucalyptus can ease breathing and act as an antimicrobial. You can also try a neti pot and do saline rinses, which work well for some people.

Of course, don’t forget to stay hydrated and get plenty of rest to give your body the chance to clear the congestion.

What’s on Your “DopaMENU”?

As summer gives way to autumn, light levels decrease, and many people experience a sense of sluggishness. In the northern hemisphere, these blahs can result in the all-too-common diagnosis of SAD, or seasonal affective disorder. Increased exposure to full-spectrum light is a big help in managing SAD. However, we can also benefit from boosting our sense of vitality, much of which comes from the brain chemical dopamine.

Dopamine is a neurotransmitter that plays a role in motivation and executive function (planning, paying attention, and making decisions). However, it takes dopamine-fueled motivation to figure out how to increase your brain’s supply of dopamine. That’s why experts recommend creating a stockpile – a “dopamenu” –of ideas for stimulating dopamine production on days that are both literally and figuratively darker. How? Make a list of dopamine-boosting activities and post it somewhere you will see regularly, like on the bathroom mirror.

There’s no one-size-fits-all prescription here. What stimulates dopamine production for you may do little or nothing for someone else. But here are some possibilities to consider: taking a walk, cranking up music and dancing

for five minutes, seeing a friend, or pampering yourself in some way. Google “dopamine” for more ideas!

Then, building on the idea of the “dopamenu,” figure out activities that are easy little appetizers (not requiring much time or effort), ones that are main courses (demanding more time and preparation), and some “specials” (one-time events like a concert).

StarterTake a walk Listen to music Main Course Go to a concert Call a friend

DessertWatch a movie

Have a coffee

During an interview on Dr. Sanjay Gupta’s Chasing Life series, a licensed clinical social worker named Eric Tivers –the guy who coined the term “dopamenu” – said that these techniques are especially helpful for individuals with ADHD. That’s because neurodivergent people have “interest-based brains” rather than “importance-based brains,” and the former type has greater trouble getting things done. That’s precisely what happens for people experiencing SAD and the rest of us who feel the winter blahs: we lack the dopamine to get things done. And that, Tivers says, is why a ready-to-go “dopamenu” comes in handy.

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ECHINAMIDE is a unique, patented, super-extracted echinacea concentrate developed by Natural Factors. It is CLINICALLY PROVEN to provide powerful support for fast immune system response.

Over 20 years ago, Natural Factors undertook extensive research to discover the key compounds in echinacea that seemed to strengthen the human immune system. This research isolated the key active immune-promoting compounds in echinacea, which we call ECHINAMIDE.

We then studied the effects of ECHINAMIDE in two randomized, double-blind, placebo-controlled clinical trials, the gold standard for testing. These trials concluded that ECHINAMIDE works to: (1) deliver profound support for the immune

ECHINAMIDE with other immune herbs create the incredible Anti-V Formula

system and its responses and (2) provide powerful upper respiratory support. Grown on our organic farms, tested, and manufactured by Natural Factors in British Columbia, Canada, ECHINAMIDE is a full-spectrum fresh herb extract. It contains standardized effective extracts of echinacea and is combined with precise amounts of lomatium, astragalus, reishi, and licorice to provide optimum immune support.

In my practice, I’ve observed the horrors of premenstrual dysphoric disorder (PMDD). And, while it is often compared to PMS, the reality is that it is far more severe, so much so that it can be truly debilitating.

Women and girls who are affected experience a combination of emotional, cognitive, and physical symptoms tied to the natural hormonal shifts, particularly in estrogen and progesterone, that occur in the second half of the menstrual cycle, known as the luteal phase. ⊲

The of PMS –The Realities of PMDD

BY JENNIFER BRIX, ND

Despite its impact, getting a diagnosis remains a significant hurdle, and that’s because the jury is still out on whether PMDD is a hormonal condition, a psychological one, or both. But there’s also a deeper issue at play: the long-standing medical tendency to dismiss or downplay women’s experiences, especially when it comes to menstrual health.

There’s a persistent myth that intense pain, crushing fatigue, and emotional turmoil during your period are just “part of being a woman.” Many of us have been told it’s normal – that it’s something we have to endure. But let’s be clear: while hormonal shifts are a natural part of the menstrual cycle, suffering is not something you should accept.

If you’ve ever felt like your period brings a tidal wave of depression, rage, anxiety, or physical symptoms so severe they disrupt your daily life, you’re not alone. Although it affects significantly fewer women than PMS, for the 3–8% of women of reproductive age who do experience it, PMDD is a serious condition that deserves attention, compassion, and proper

treatment. The good news? While research is still evolving, there are treatment options that can make a real difference.

Scientists are discovering that PMDD may be linked to how certain brains respond to normal hormonal fluctuations. Some people’s brains are more sensitive to hormonal shifts, which can impact the chemical messengers that regulate mood, especially serotonin and GABA. That’s why treatments that moderate neurotransmitter and hormone levels have shown promise and can help manage some symptoms. From a pharmaceutical approach, selective serotonin reuptake inhibitors (SSRIs) – a class of antidepressants – and certain forms of birth control have shown promise. SSRIs can be taken either daily or just during the luteal phase, and specific hormonal contraceptives can help manage symptoms throughout the entire menstrual cycle. That said, many women find that these medications don’t work, or that they even worsen their symptoms.

Finding what works is deeply personal and often frustrating,

THE GOOD NEWS? While research is still evolving, there are treatment options that can make a real difference.

but it’s essential to know that natural and integrative medical options exist. One plant-based option that’s gained traction is vitex (also known as chasteberry). Vitex supports a balance of progesterone and estrogen, similar to how an adaptogen balances cortisol. It can help ease both the emotional and physical symptoms of PMDD. In a recent study, it was found that even though SSRIs were more effective for mood-related symptoms, vitex outperformed them at reducing physical discomfort in women with PMDD.

In addition to vitex, supplements like magnesium, vitamin D, and B vitamins, especially vitamin B6, all support PMDD and its symptoms.

5-HTP, a precursor to serotonin, along with GABA and L-theanine, which encourage healthy GABA levels, may support PMDD at the level of the brain.

Acupuncture is another route some women explore. While rigorous studies on PMDD and acupuncture are still limited, many patients report significant improvements. A balanced, nutrientdense diet can help ease symptoms and promote overall hormone health.

STAND, Don’t Sit –

Incorporating more whole foods, such as fruits, vegetables, whole grains, healthy fats, and foods rich in magnesium, like leafy greens and nuts, can help alleviate mood swings.

It is important to know there’s no one-size-fits-all solution and to discuss supplements with your health care practitioner to find out what might work best for you. The bottom line? PMDD is real, it’s serious, and you deserve care that takes your symptoms seriously. Whether through medication, herbs, acupuncture, or a combination of approaches, healing is possible –and you don’t have to do it alone.

But Not for Too LONG

Sitting at a desk for too long is demonstrably harmful to our health. Enter the standing desk, the apparent solution to the cardiovascular risks of a sedentary lifestyle. Studies continue to validate that prescription, with data showing that standing at a desk reduces the longer-term incidence of cardiovascular disease, heart failure, and stroke.

But can there be too much of a good thing? According to a study in the International Journal of Epidemiology, too much standing time introduces a slight elevation in another category of risk, orthostatic circulatory disease. That category includes orthostatic hypotension, varicose veins, chronic venous insufficiency, and venous ulcers.

The 6.9-year study showed that sitting at a desk for a full workday is definitely worse for cardiovascular health than standing. However, every additional half-hour over two hours per day spent standing is associated with a small but measurable increase in the risk of developing orthostatic problems and related conditions. No matter if you’re sitting or standing, move whenever possible and maintain that momentum!

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Saffron supports mood and sleep by increasing mood-promoting neurotransmitters. Stress-Relax® Saffron is a pure saffron extract clinically studied for mood balance in adults and adolescents 12+. Look for ISURA® certified saffron to relieve stress, promote restful sleep, and support emotional well-being.

Menopause Mastery: Dr. Marita’s Roadmap to Relief

BY MARITA SCHAUCH, ND

As a naturopathic doctor, I couldn’t be happier that the mainstream conversation around menopause and perimenopause is changing. It’s about time! For decades, women have been told to “just deal with it,” that their often highly disruptive symptoms are just a “normal” part of this phase of life, or even that it’s all in their heads. Let’s explore my approach to preparing for and navigating menopause, which supports women through this shift so they can reclaim their vitality and feel like themselves again (or maybe even better).

The new hormonal conversation

One of the most important shifts I’ve seen in recent years is the emphasis on education. For a long time, women weren’t being educated by their health

care practitioners about what was happening in their bodies during perimenopause and menopause. This isn’t a quick blip on the radar; it’s not a death sentence to your womanhood. It’s a process that can start as early as your late 30s or early 40s.

So, what’s really happening biologically in perimenopause and menopause?

During perimenopause, the ovaries begin to become less responsive to signals from the brain (specifically, the pituitary gland’s release of hormones follicle-stimulating hormone [FSH] and luteinizing hormone [LH]). As a result: Estrogen and progesterone production becomes irregular, sometimes too high, sometimes too low, leading to symptoms like breast tenderness, heavy or missed periods, mood changes, and sleep issues.

Ovulation becomes less consistent, which means progesterone (which is only produced after ovulation) often drops earlier and more dramatically than estrogen. This estrogenprogesterone imbalance is what drives many classic perimenopausal symptoms.

In menopause, ovulation stops completely. This means:

Estrogen and progesterone levels fall to very low, but stable levels

FSH levels rise as the body tries unsuccessfully to stimulate the ovaries. The body must rely more on the adrenal glands and fat tissue for small amounts of estrogen, which is why adrenal health is crucial at this stage. The hormonal fluctuations of this stage affect everything: sleep, mood, memory, skin, weight, libido, digestion, and energy levels.

Foundational support: The steps we can never skip

Here’s what I’ve learned after working with hundreds of women in all phases of life: no matter where you are on your hormonal journey, key foundations make a world of difference to your body’s ability to regulate your hormones.

Diet is medicine

Food either fuels your vitality or depletes it. I guide my patients toward an anti-inflammatory, blood-sugar-balancing, whole food way of eating: lots of leafy greens, fiber-rich veggies, clean proteins

Lifestyle is the container

Sleep, stress management, and movement aren’t optional. We practice good sleep hygiene to improve the quality and duration of rest by shutting off screens an hour before bed and winding down. We engage in daily, gentle, consistent movement to support mood, metabolism, and bone density. We practice stress management through meditation, breathwork, and some key stress-busting supplements (more on this below).

Further support for your body’s natural transition

Adrenal support is a game-changer

Your adrenals play a massive role in hormone regulation as your ovaries slow down. When you’ve been running on empty (hello, modern go-go-go), we support those tired adrenals with stress-busting herbs like ashwagandha and rhodiola, B vitamins, and lifestyle changes that put you back on the priority list. Foundational supplements that make all the difference

• Vitamin D3 for mood, immunity, and hormone support

at every meal and snack, healthy fats, and hormone-loving foods like flax, pumpkin, and sesame seeds. We reduce alcohol and caffeine (I know… but trust me) and steer clear of processed foods that wreak havoc on already-sensitive hormones.

• B12 to support energy and nervous system health

• Magnesium glycinate/bisglycinate for sleep, anxiety, muscle recovery, and hormone balance

• Omega-3s to reduce inflammation and support mood, skin, and brain health

Lab work gives us the roadmap

We don’t guess, we test. I often recommend checking:

• Thyroid function (TSH, free T3, free T4)

• Blood sugar and fasting insulin

• Iron and ferritin (low iron can tank your energy)

• In some cases, hormone panels to assess estrogen, progesterone, testosterone, DHEA, and cortisol levels can be beneficial

We can create a personalized plan when we gather this information because every woman’s hormonal journey is unique.

You deserve to feel amazing

Let me be crystal clear: you do not have to suffer through perimenopause or menopause. You are not crazy, broken, or too late. You’re entering one of the most powerful phases of your life – and with the proper support, it can be your most radiant yet.

The powerhouse of energy and life-long vibrancy

What are mitochondria?

They are like very tiny powerplants that produce energy in every living cell in our bodies. On average, every cell has 1,500 mitochondria. It’s been said that they produce, gram for gram, 10,000–50,000 times more energy than the sun!

How do we spark mitochondria?

We literally would not survive without mitochondria. They convert our food into energy, so that every other function of our body can occur as it needs to. As we age,

our ability to create healthy mitochondria to support our energy demands diminishes. Because 90% of our cellular energy is produced by mitochondria, we need these powerplants for overall health.

Rejuvenate your life!

The Regenerlife® formulas help ignite mitochondria to produce energy.

urnon Your Mitochondria