AROMATHERAPY RX

8 Soothing Essential Oils to Help Combat Stress

You can’t erase stress from your life, but you can use aromatherapy to help you cope with it naturally. Here are eight tension-taming essential oils with proven benefits.

BY LISA TURNER

It’s normal to experience occasional stress, anxiety, mood swings, and a lack of focus. But you don’t have walk around feeling like a stress ball all the time. Natural essential oils can help ease stress, boost mood, and bolster your mental health. Some stress- busting essential oils can even help enhancing alertness and boost motivation.

Spritz, sniff, or soak your way to calm with these soothing selections.

❶ LAVENDER Derived from a flowering Mediterranean herb (Lavandula angustifolia), lavender oil is the best-known (and studied) essential oil for stress, anxiety, and sleep. Its main components, linalool and linalyl acetate, calm the nervous system. Research shows that inhaling lavender affects brain wave patterns in a way that eases anxiety and boosts mood. Lavender oil also increases slow-wave brain activity. This is linked to improved sleep quality and duration, and elevated vigor the following morning—even in people with insomnia. It’s especially effective when used with chamomile and neroli, and a combo of the three can powerfully lessen stress and enhance sleep. How to use it: Sprinkle a few drops on your pillowcase for instant peace and restful slumber.

❷ CLARY SAGE Distilled from Salvia sclarea, a flowering herb native to the northern Mediterranean, clary sage reduces anxiety and improves mood. Its active chemical constituents appear to impact dopamine and serotonin, neurotransmitters associated with motivation, pleasure, and well-being. Studies show that inhaling clary sage essential oil lowers cortisol, the body’s primary stress hormone, while significantly increasing serotonin. How to use it: Combine clary sage and other calming oils in a spray bottle of distilled water and spritz in your room to ease stress and uplift mood.

YLANG YLANG Cananga odorata, distilled from the flowers of a tropical tree native to India and Southeast Asia, has a lush, heady fragrance and relaxing, mood-enhancing effects. (In Indonesia, it’s traditionally used to enhance euphoria and reduce anxiety during sex.) Ylang ylang influences brain activity and the serotonin system, reducing stress and enhancing mood and self-esteem. And ylang ylang in combination with neroli, lavender, and marjoram significantly decreases levels of cortisol. This eases tension, promotes relaxation, and boosts mood. How to use it: Add a few drops to a carrier oil, like coconut or sweet almond oil, for a soothing bath or seductive massage oil.

SWEET ORANGE Derived from the peels of common oranges, sweet orange oil (Citrus sinensis) has a citrusy, floral aroma and soothing, anxiety-relieving properties. The primary active compound, limonene, eases stress and promotes tranquility, and research suggests that inhaling sweet orange essential oil prevents anxiety in tension-promoting situations. How to use it: Sprinkle a few drops on a cotton ball, or take a whiff right from the bottle before stress-provoking events.

LEMONGRASS Distilled from Cymbopogon citratus, a tropical plant native to South Asia, lemongrass has a bright lemony scent that refreshes and soothes. It’s rich in compounds that calm tension and encourage relaxation, probably by interacting with a neurotransmitter involved in anxiety, depression, and sleep disorders. In one study, lemongrass essential oil had an immediate effect on stress, lessening anxiety and encouraging calm. Plus, participants who inhaled lemongrass recovered quickly—in five minutes or less—from stress- provoking situations. How to use it: Add a few drops to a basin of warm (not hot) water for a tension-taming facial steam.

VETIVER From an aromatic perennial grass in the same family as lemongrass, vetiver (Vetiveria zizanioides) essential oil has an earthy, exotic fragrance with distinctive woodsy undertones. Its primary constituents interact with neurotransmitters involved in anxiety, learning, and memory, which eases stress and promotes alertness and brain function. Vetiver oil also impacts brain wave patterns to deepen sleep. Some studies show that it can impact respiration during slumber, improving breathing patterns and lessening the tendency to snore. How to use it: Sniff it straight from the bottle when you need calm without sedation. Or add a few drops to a diffuser to improve nighttime breathing.

BERGAMOT Derived from the peel of Citrus bergamia, a small fruit that gives Earl Grey tea its distinctive aroma, bergamot oil has a floral smell with light citrus undertones. Its primary active constituents impact neurons and reduce levels of cortisol to lessen tension and promote relaxation. Bergamot oil also soothes depression, and research suggests that inhaling bergamot increases positive feelings and uplifts mood. How to use it: Bergamot can be irritating, so don’t use it directly on your skin. Add a few drops to a diffuser for a calm, sunny outlook.

NEROLI Distilled from the flowers of the bitter orange tree (Citrus aurantium), neroli has a sweet, sharp, citrusy aroma. It’s packed with volatile compounds that influence the nervous system and impact the limbic system, the brain region involved in emotions. Studies show that inhaling neroli reduces anxiety, eases stress, and supports restful slumber. Combined with lemon oil, it boosts mood and improves concentration and memory. Neroli also influences hormones via the endocrine system. If fact, inhaling neroli oil can relieve menopausal symptoms and increase sexual desire. How to use it: Sprinkle a few drops into a warm bath for a luxurious, stress- busting soak.

HEALTHYHAPPY& TEENS

Six simple ways to help your child thrive.

BY LISA TURNER

You thought it was hard raising a toddler? Wait until you have a teen. They’re more independent, less easily persuaded, and often just as likely to have massive meltdowns. And while you’ll avoid earaches and frequent stomach bugs, teens are more susceptible to serious health issues like stress and weight gain. Help your teen thrive with these tips that address six crucial concerns.

1Sleep It’s one of the most critical aspects of teen health—and the most universally neglected. The American Academy of Pediatrics recommends 10–12 hours a night for teens, but studies show that most kids bag a fraction of that. In a Centers for Disease Control and Prevention (CDC) survey of 12,000 high school students, only 900 said they got the recommended amount of shut-eye, and 39 percent slept for only 6 hours a night or less.

Kids miss sleep because of stress, busy schedules, or late-night screen time. Over time, lack of sleep impacts immunity, weight, learning, and emotional health. Simple changes such as going to bed at the same time every night, avoiding caffeine, and minimizing pre-bed stress can help. If your teen suffers from insomnia, try gentle herbs like chamomile, passionflower, or lemon balm, or homeopathic combination sleep remedies.

2Weight According to the CDC, obesity has more than tripled in adolescents in the past 30 years, and in 2010, more than one-third of adolescents surveyed were found to be overweight or obese. It’s a serious health issue. In one study, 70 percent of obese teens had at least one risk factor for cardiovascular disease and were more likely to be prediabetic.

If your teen is overweight, have a heart-to-heart about the health dangers to avoid triggering body image issues. Model healthy eating, don’t buy excessive amounts of candy or sugary snacks, and discourage quick-fix solutions like pills or starvation diets. And ban sodas from ments such as lemon balm, B vitamins, omega-3 fats, and GABA can help soothe excess stress as well. Also, teach and model healthy stress-management techniques including muscle relaxation and time management. And encourage your kids to avoid perfectionism—good enough is often enough.

your house, period. In one study, teens who swapped sugary sodas for non- caloric beverages lost weight, even when they made no other changes.

3Stress It’s not just for adults. In fact, as many as 30 percent of high school students in a study said they were stressed to “serious” levels. And stressful life events in childhood can predispose teens to weight gain. In one study, experiencing negative life events was linked with a 50 percent higher risk of being overweight by age 15.

Help teens handle stress by encouraging them to exercise, eat regularly, get enough sleep, and avoid excess caffeine. Supple4Breakfast Hurried teens have a tendency to miss breakfast—in one study, 13 percent of high school students said they regularly skipped the morning meal. But breakfast is critical for brain function, energy, concentration, academic performance, and healthy weight. Ideally, the morning meal should focus on protein, with enough fat to sustain energy.

5 ways to teach kids healthy eating

Better food choices lead to healthier teens. It really is that simple. Here are five ways to help your kids develop a healthy relationship with food.

1 | SKIP THE CLEAN-PLATE CLUB. Teach kids to eat according to internal cues instead.

2 | DON’T MAKE ANY FOOD “BAD.” When your kids eat pizza, bagels, or other “bad” food—which they will—you don’t want them to feel guilty about it. Instead, talk about

“sometimes” versus “always” foods, and let junk food be an occasional treat.

3 | REFRAME CULTURAL MESSAGES. Talk to your kids about media messages that only certain body types are acceptable. Listen to their self-image issues and remind them that healthy bodies come in many di erent shapes and sizes and not to judge a body’s worth by how it looks.

4 | DON’T USE THE “D” WORD. Dieting, versus listening to the body’s impulses, sets kids up for problems. Explain that unnecessarily restricting calories can impact growth, brain development, and overall health. If your teen or tween is overweight, try a shift in eating that emphasizes whole foods instead.

5 | COOK WITH YOUR KIDS. When teens and tweens have an active role in meal planning and preparation, they feel more empowered. Sit down with your child and plan out the week’s meals. Go shopping together and tell them about the benefits of di erent foods—for example, “yellow peppers are good for your skin,” or “blueberries help your memory.” Let them choose di erent things to try, such as white asparagus or cherimoya. And cook together—it’s a great way to bond.

If your teen is in a hurry to get out the door, try quick, healthy options such as smoothies fortified with protein powder, egg burritos, breakfast pizzas, sausage omelet pitas, or well-formulated energy bars. Grab-and-go breakfasts are best.

5Screen time A recent study found that teens spend an average of seven hours and 38 minutes per day, seven days a week, on cell phones or in front of computers, TVs, or video games. That means seven hours of inactivity, which can impact weight. Other studies have shown that excessive media use can lead to attention problems, school di culties, eating disorders, and sleep issues.

Help your teen cut back by coming up with a list of household rules together to help limit screen time—say, no TV until homework is completed, no electronics after 8 p.m., or no texting during meals. Create a system of rewards and consequences if the rules are violated. And be prepared to follow them yourself to set a good example.

6Supplements Between busy schedules and social activities that revolve around food, few teens eat a truly balanced diet. A quality multivitamin can fill in substantial gaps in nutrition. Look for one that’s formulated specifically for teenagers. Other supplements to consider: * Omega-3 fatty acids. Teen diets are often lacking in omega-3s, and supplementation can improve behavior, mood, and attention span. * Calcium. Bones grow quickly during the teen years, so calcium is critical. Look for a comprehensive bone-building formula that also contains synergistic nutrients such as vitamin D. * Iron. Teenage girls in particular need adequate iron. * Probiotics. Inflammation in the gut can manifest as acne, but probiotic supplements can help by restoring healthy gut flora.

Naturopathic Rx for Strong Immunity

Immune health is at the top of every parent’s mind as kids head back to school. We sat down with Vermont-based doctor (and father himself) Sam Russo, ND, LAc, to get his advice on the best vitamins and other supplements for kids and teens.

WHAT NUTRIENTS ARE MOST IMPORTANT FOR COLD AND FLU PREVENTION IN KIDS?

In addition to a children’s multiple vitamin (which is essential), I recommend 500 mg daily of omega-3 fatty acids from fish oil, probiotics, and a protein-rich diet. For probiotics, look for a product that lists strain names after the bacteria names—this means that the strain has research behind it. Give probiotics with food (that’s how bacteria get through your stomach naturally).

A lot of children eat too many carb-rich foods, which can cause mucus accumulation and increase susceptibility to infections. The solution? Try feeding your kids a diet higher in protein. This will help build a strong immune system because the immune system uses protein to create antibodies.

Speaking of multivitamins, look for the following specific nutrients in a multi for kids: vitamin A or beta carotene, vitamin C, and zinc—these are necessary for healthy immune function. The requirements for these nutrients vary by age. The Linus Pauling Institute at Oregon State University has an excellent resource to find the amounts to look for in a multiple based on age: lpi.oregonstate.edu/mic/ life-stages/children.

WHAT’S THE FIRST NATURAL REMEDY TO REACH FOR IF YOUR CHILD GETS SICK?

For flu-like symptoms, such as a fever with body aches and a cough, elderberry concentrate is one of my favorite early infection treatments. This tasty liquid can be taken three to four times a day. Elderberry has antiviral and anti-inflammatory e ects and does not interact with any medications, so it’s a safe first-line therapy for colds and flu.

I also keep Esberitox Echinacea by Enzymatic Therapy in my home year-round. It’s a great general infection treatment that has been clinically shown to help shorten the duration of colds. I also give it to my kids if there are other sick children in the classroom during cold and flu season. Follow the package directions.

For sore throat, try slippery elm lozenges, which can be used multiple times per day. Gargling with salt water several times daily can also help soothe sore throats.

To calm a cough, I like honey. If chest congestion or a runny nose accompanies the cough, I add a little thyme tea, which helps clear out mucous membranes. Plus, the honey makes it taste better.

It’s also important to note that if your child is in a new school, they may come into contact with unfamiliar viral strains that they haven’t been exposed to previously. In this case, you and your child may both have to go through a few more colds for a season.

HOW CAN PARENTS REDUCE KIDS’ STRESS?

Stress reduces the immune response, and chronic stress can alter our physical barriers to infection. Stress management, such as mindfulness exercises and Social Thinking strategies, are great tools to employ for raising a healthier, happier child. Visit socialthinking.com to learn more about this innovative language-based learning approach.

When it comes to certain health-boosting foods, two is better than one.

BY MATTHEW KADEY, MS, RD

7Food Duos That Work Better Together

Chocolate and vanilla. Pancakes and maple syrup. Bacon and eggs. These are the Thelma and Louise of the food world, items that just belong together. But the best hookups don’t just taste great when working in unison—they also amplify each other’s nutritional benefits.

It’s called food synergy: the concept that the benefits of two or more foods eaten together can be greater than the sum of their parts. It’s one reason why research suggests that when nutrients like vitamin E and calcium are taken in isolation, they don’t have the same protective powers as when they’re consumed from a mixture of whole foods. Nutrients and antioxidants shouldn’t necessarily take a solo adventure to improve our health. Instead, they seem to perform better when set free to mingle.

While researchers haven’t even begun to untangle all the super combinations available, these good-chemistry eats and sips can pack outsized benefits.

1Kale + Avocado

Dark, leafy greens are already nutritional heavy hitters, but if you really want to reap their rewards, make sure to fatten them up. Research in the Journal of Nutrition demonstrates that consuming foods that are good sources of beta-carotene (think kale, tomatoes, carrots, and sweet potatoes) with a dietary source of fat such as avocado can boost how much beta-carotene our bodies can absorb and convert into vitamin A. Since beta-carotene is a fat-soluble compound, it makes sense that pairing it with some fatty acids would help us soak more up—and that means higher levels of vitamin A for better immune and eye health.

Other studies have found that fats from everything from peanut butter to egg to soybean oil can bolster absorption rates of a range of veg-sourced carotenoids including alpha-carotene, lutein, and lycopene. These potent antioxidants help combat cell-damaging free radicals for healthier aging, so any dietary measure we can take to soak up more is worth striving for.

The upshot is that whenever you have colorful veggies on your plate, be sure to fatten them up with foods such as olive oil, avocado, nuts, or seeds. One study in the American Journal of Clinical Nutrition found that essentially no carotenoid antioxidants were absorbed from salads dressed with fat-free dressing.

2Chickpeas + Rice

Going more plant-based these days? Well, if legumes such as chickpeas could speak, they would say to whole grains, “You complete me.” As reported in the Journal of Nutrition, the quality of protein in a plant-based meal increases when chickpeas are consumed in the presence of rice as opposed to consuming the plant protein by itself. Why? Legumes are naturally low in the essential amino acid methionine, and anti-nutritional factors in chickpeas can also impact methionine bioavailability in the body. On the fl ipside, rice contains higher amounts of methionine that is more bioavailable. So when the two are teamed up, the result is a meal with higher protein quality. Other pulse-grain combos such as kidney beans and quinoa or lentils and millet should perform together equally well.

3Salmon + Potato

Sure, breakfast is the most important meal of the day. But if you exercise regularly, there’s another feast deserving of front-page news—the one you eat post-workout. Science has shown that consuming carbohydrates and protein shortly after a hard workout speeds muscle recovery, reduces soreness, and can even prevent a drop in immunity. This synergistic eff ect is attributed to setting up an environment of higher insulin levels circulating in your blood, which allows your muscles to bring in more precious repair items. You want about 30 grams of protein and 60–90 grams of carbs in your post-workout repast, which can come from combos such as salmon and roasted potatoes, pasta with meat sauce, or chicken and rice.

4Turmeric + Black Pepper

From cinnamon to cumin to cloves, spices are increasingly being lauded for their health-boosting powers. But science shows that spices can work even harder for us if they don’t fl y solo. For instance, while turmeric is being studied for its anti-infl ammatory prowess, we don’t absorb its main bioactive compound, curcumin, very well. The good news is that a chemical found in black pepper called piperine can greatly bolster our ability to take up curcumin.

More proof two heads are better than one: pairing capsaicin (the phytochemical that gives chili powder and cayenne their fi ery kick) with gingerol (found in ginger) may have some cancer-fi ghting properties that are greater than when either is consumed on their own. So when you’re making dishes like soups, chili, stews, and oatmeal, remember to reach for more than one spice jar.

5Yogurt + Pumpkin Seeds

From lowering the risk for heart disease to bolstering brain function to even improving survival rates from COVID, vitamin D does it all. But you can’t get the most out of this nutrient if you’re not getting enough magnesium from whole-food sources such as pumpkin seeds, whole grains, nuts, cacao, and legumes. We now have evidence that one of the functions of magnesium is to regulate vitamin D in our bodies by playing a role in vitamin D synthesis and its metabolic pathways. So even if you eat plenty of vitamin D from yogurt, fatty fi sh, eggs, and UV-exposed mushrooms—or take a daily supplement— you won’t get the full health benefi ts if your magnesium intake is subpar. So, indeed, a bowl of yogurt (make sure it’s vitamin D-fortifi ed) sprinkled with crunchy pumpkin seeds is a dynamic duo snack.

6Green Tea + Lemon

Packed with health-boosting antioxidants, green tea is one of the healthiest drinks you can sip on. And it turns out you can make green tea even more of an antioxidant powerhouse by adding a squirt of lemon. Research conducted at Purdue University shows that citrus juice can increase the amount of the antioxidants in the ancient beverage that are available for the body to absorb by up to fi vefold. The abundance of vitamin C in lemon and other sun-kissed citrus might be the key to this perk.

7Beans + Bell Pepper

Vital to transporting oxygen throughout the body, iron is one of the most important minerals in our diets. Of course, a hunk of steak is a stellar source, but you can also get iron from plant-based foods such as beans, lentils, tofu, fortifi ed cereals, spinach, and some whole grains. But there’s a catch: only 2 percent to 20 percent of the iron found in plant foods, called non-heme iron, makes its way from your digestive tract into your blood. But Mother Nature has provided an assist in the form of vitamin C (ascorbic acid), which converts plant-based iron into a form that is more readily absorbed. That’s why a study in the British Journal of Nutrition found that women who ate iron-fortifi ed cereal with kiwi fruit, which is especially rich in vitamin C, were able to raise their iron levels. Other vitamin C-rich foods include bell peppers, tomatoes, broccoli, citrus fruits, and berries. That makes it a good idea to load up a pot of chili with chopped peppers and toss some tomatoes, or even sweet berries, into lentil salads.

Double Trouble

Not all foods and drinks are a dream team. Time to divorce these couples that don’t play nice together.

TEA AND MILK A study in the European Heart Journal suggests that you shouldn’t follow the lead of the Brits and spike your tea with milk. Scientists discovered that adding moo juice to tea blunted its cardiovascular benefi ts. Casein protein in milk may bind up antioxidants in tea, rendering them less available for absorption. Milk may also inhibit tea’s ability to activate a special gene in the body that helps to open blood vessels.

COFFEE AND OATS You may not want to chase a bowl of oatmeal with a cup of Joe. Certain polyphenol compounds in co ee can hamper the body’s ability to absorb iron from plant sources such as grains and legumes. Ditto for black tea. Ideally, you want to wait at least one hour after consuming plant-based iron before drinking co ee or tea. The same inhibitory e ect doesn’t apply to iron in animal-based foods such as beef.

WHITE BREAD AND JAM If you’re going to include refi ned grains and sugary foods in your diet, it’s best to separate them. That’s because when you combine two or more foods that each have a high glycemic index, your blood sugar will likely soar. What often follows is a sudden sugar drop that can leave you feeling tired and moody. And over time, these spikes in blood sugar brought on by eating too many poor carbs can lead to metabolic conditions such as diabetes.