About a decade ago, I had a major back surgery.

My back injury happened in a water skiing accident. Over the next year, the pain came and went but never got better. Eventually, I found myself at a chiropractor who did somewhat extreme adjustments and I ended up numb below the waist. I brought this up to him and he claimed it was temporary and no big deal.

By the time I figured out that the chiropractor had no idea what he was doing and got an MRI done, I was in real danger of ending up with a lot of permanent damage. Fortunately, I found a skilled surgeon who fixed my spine.

After the surgery, I figured out quickly that I was not out of the woods yet. I was in extreme pain and started doing therapy, which could be excruciating at times. And, I started walking, which in itself was painful.

It took about a year of work to get through that pain. However, after that, except for one incident a year ago when I injured my knee and ended up with a few weeks of back spasms, my back has been completely pain free. Today, I do anything I want to do, including lifting weights.

I tell that story because many of you have back pain. I would never suggest that your back pain is the same as mine was and what worked for me will definitely work for you. Back injuries are very unique because they involve very complex nerve networks where a millimeter of a disc being out of place makes a big difference on the pressure that is put on nerves. I get that.

Unless a doctor tells you differently, I do want to encourage you though to move and work, and work some more. Generally speaking, back problems are helped when you strengthen the muscles that support the back and make them more flexible. Do core work.

A study released last week suggests that just stretching your hamstring helps with lower back pain. This is rather obvious when you think about it: tight hamstrings put pressure on the back muscles, which in turn tightens them. Tight back muscles lead to back pain.

Here are some simple hamstring stretches. These were the kinds of things I did in therapy after my back injury. Many of them can be done without even getting out of bed.

When you are ready to start strengthening your core, there are many possibilities at your disposal. Marla likes yoga; I do more extreme things like weight lifting and planks.

Above all, stay positive and don’t give up on trying to eliminate back pain from your life. It is not a necessary part of aging. For most of us, the secret is simply in hard work and movement.

 

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A study released last week suggests that the mineral selenium can help with headache pain (both frequency and severity). Selenium is found in many meats as well as nuts, and is available in many supplement forms as well.

While on the subject, here are some other interesting clinical study results about headaches (according to Examine.com).

Watermelon can trigger migraines. (Don’t hate on me for telling you.)
Natural health remedies with at least some evidence of effectiveness for helping with headaches include peppermint, creatine, fish oil, kefir, and umckaloabo.

Many people (including my own mother) believe that using white willow bark can alleviate headache pain. However, at present, there are no studies that either support or undermine that belief.

This, by the way, highlights probably the biggest weakness of using clinical studies for supplement efficacy: there are simply too many things to test and many, many tests have never been done. I was speaking to our ND on staff (Dr. Shannyn) this week and she brought up that point. Sometimes, though imperfect, the only clinical data we have is real life.

 

 

 

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In order to keep some semblance of sanity, the only social media platform I still visit is Twitter/X (which in itself is a cesspool unless you find a way to filter out political crazies). Recently, I saw this tweet:

I know Dave. He is a great guy, and I did not challenge him for a few reasons. One of those reasons? I have to admit that he has a point.

Many times in this newsletter, I have written about the way health supplements are marketed. Dave is right when he says that supplements are often (mostly?) sold with narrative (a flashy/compelling story) or anecdotal evidence (either historical precedent or testimonials).

There is a real weakness in either of those marketing tactics. Just because a herb was used by a tribe in South America 600 years ago does not mean it actually worked for them. And, just because an aunt recovered from an illness while taking an herb does not mean the herb was responsible for the recovery.

This is why, over and over, I talk about science here. The main way we know if a supplement actually works is with science.

Curiously, those who are skeptical of supplements often do not extend that same skepticism to pharmaceuticals. If you ask them why, they will tell you it is because of the science, and in particular, clinical studies.

They trust the clinical studies done on drugs, but do not seem to understand that the exact same kinds of clinical studies are done on herbs and supplements.

In fact, there are thousands of clinical studies being done at any given time on the kinds of products we sell. They are being released constantly. That is why I push Examine.com so much here. Examine.com has no industry ties; they simply keep track of clinical studies and evaluate supplements based on the data that comes out of those studies.

Using tools like Examine.com, I can say very confidently that there are countless studies that substantiate the value of specific supplements for specific health conditions. I have talked about this exact topic in the video here.

Now, I do want to say that just because I go to science for answers does not mean that science is the only place to go for answers. Science can be wrong, but even when not wrong, we may simply not have enough knowledge about the science yet. There are many studies that still need to be done.

That is why there is at least some value in searching for answers in other places. Historical precedent does sometimes give clues about health. Your aunt’s testimonial about a supplement may be useful as well. We all naturally look for this kind of validation when searching for answers about any topic, from health to buying a new refrigerator. There is a reason for that.

This is a complicated epistemological conundrum, but here is my point: Dave is right that supplements are often sold using dubious proof, but he is flat-out wrong to suggest that there is “never real proof” to support supplement use. Among other things, science provides the proof. If you are taking supplements, science is on your side.

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In perhaps the best news you will hear this week, a new study suggests that eating chocolate can have the following benefits:

• Reduced abdominal circumference (waist size)
• Reduced total cholesterol and LDL
• Reduced triglycerides
• Reduced fasting glucose
• Reduced systolic and diastolic blood pressure

What kind of chocolate was studied? The answer may surprise you: cocoa capsules, cocoa extracts, cocoa beverages, cocoa/dark chocolate bars, and cocoa snacks. In other words, mostly normal chocolate.

Don’t get too excited. The benefits were fairly moderate in scope. Eating a pound of chocolate a day is not likely to solve all your health issues. But on the other hand, this study backs up a contrarian opinion that chocolate has more health benefits than you might think.

 

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Mushrooms and cognitive performance

Mushrooms are really hot in the supplement industry, and for good reason. Mushrooms have been shown in several recent studies (including this one) to improve cognitive function and reduce the risk of cognitive impairment. In other words, mushrooms help you think better.

While there is very good reason to believe that mushrooms can help brain function, other claims about mushrooms show promise but need further evaluation. There are studies currently underway evaluating mushroom benefits in the areas of increased immune function (including cancer-fighting power), cardiovascular benefits, and physical endurance.

Here is an interesting note: In regard to cognitive function in particular, the older you are, the more beneficial mushrooms seem to be.

If you choose to try to get more mushrooms into your diet, current science suggests that you should probably go for variety rather than focusing on just one type. Gone are the days when you had only one option in the grocery store. Experiment and have fun while trying varieties such as reishi, turkey tail, chaga, shiitake, white button, and cordyceps. And of course, if you don’t eat a lot of mushrooms in your diet, you can purchase mushroom supplements.

Ashwagandha may improve aerobic fitness

A recent clinical trial showed that supplementing with ashwagandha doesn’t have much of an effect on muscle size or strength, but it can improve VO2max, a measure of aerobic fitness.

In our opinion, for many reasons, ashwagandha is an enormously impressive herb, and one that many should consider adding to their supplement regimen. It has been the subject of many clinical studies and has numerous documented health benefits, including stress relief, improved sleep, and sexual health.

 

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If you follow us at all, you have probably heard us talk about Examine.com.

Examine.com does not sell products, and they provide an unbiased, clinically-based repository for incredible information about herbs, supplements, diets, and other natural health topics.

In my opinion, the most valuable resource from Examine.com is their clinical study database. They keep track of every clinical study being released and use the results to grade various herbs and supplements in terms of effectiveness for specific health conditions. For example, you can see exactly what scientific evidence backs up the use of ashwagandha for helping with stress.

That is our wheelhouse. We refuse to sell supplements based on flimsy evidence, anecdotes, flashy stories, or even historical use. Just because a culture from a few thousand years ago used a particular herb for a particular use does not mean they knew what they were doing. The well-meaning uncle that tells you about his miracle herb may not know what he is talking about either.

What matters is the hard science.

If you are a casual user, Examine.com is probably not for you. It is a paid service that costs about $200/year.

On the other hand, if you are a hardcore believer in health supplements and are spending significant money on them for yourself and/or your family, you might want to consider giving it a try. You will get great value from it, and in some cases, it will probably help you save way more than the cost of the subscription.

Here is a link where you can try it for free for 7 days. (If you end up subscribing, Caring Sunshine will earn money from your subscription.)

 

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A recent published study found that people experiencing mild cognitive decline can improve their condition with simple lifestyle improvements.

Here are the lifestyle improvements that were evaluated in the study and found beneficial:

• Dietary
• Supplements
• Exercise
• Stress management
• Social support

There is a lot that I could discuss about this. I won’t go into how the participants were evaluated, but I do want to give specifics about those five lifestyle factors. Here is exactly what the participants were asked to do:

Dietary
Low-fat, balanced vegan diet (14%–18% of calories from fat, 16%–18% from protein, and 63%–68% from carbohydrates) based on the consumption of whole foods (fruits, vegetables, legumes, soy, whole grains, and nuts and seeds).

Supplements
Daily supplementation with a multivitamin/mineral, fish oil, curcumin, vitamin C, vitamin B12, magnesium, CoQ10, lion’s mane, and probiotics.

Exercise
Daily walking (at least 30 minutes) and strength training performed at least 3 times per week.

Stress management
Daily meditation, yoga, and breathing exercises performed for a total of 1 hour.

Social support
One-hour group meetings held 3 times per week under the supervision of a licensed mental health professional, with the goal of increasing emotional support and improving communication skills.

Observations about this study

The problem with this kind of study is that there are too many factors being evaluated to isolate exactly what made the improvement. Was it the supplements? The exercise? A combination of several things?

On the other hand, this study does pass the smell test. Based on numerous other studies, we know that all of these factors improve health, including mental health.

If you are concerned about your mental health/acuity, you could do the health regimen exactly as described in the study, but that is not necessary. That particular health regimen is not in itself some kind of magic bullet. What you should do instead is simply resolve to improve your lifestyle in these areas: eat better, exercise more, take supplements, manage your stress, and look for more ways to stay socially connected.

None of us are perfect. We all are going to fail some of the time in implementing these five lifestyle improvements into our lives. Do it anyway. Your health depends on it–not just mental acuity but pretty much every other area of your health.

This article is written by Steven Horne, a master herbalist.

If you haven’t thought much about urinary health, you’re not alone. Most people don’t think about this important bodily function until they have a problem.

But, a lot of people do have issues with the urinary system. Common problems include urinary tract infections (UTIs), interstitial cystitis, kidney stones, incontinence, prostatitis, and benign prostatic hyperplasia (BPH).

Not all urinary problems are obvious. Moderate urinary dysfunction can underlie many other health issues, including blood pressure, mineral imbalances, weakness of the bones and joints, osteoporosis, and more.

In this article, we will discuss simple and natural ways to support the urinary system and address various urinary problems.

Dilute and alkalize

Two of the most important things you can do to improve any urinary system problem are drinking enough pure water and balancing your body’s pH levels. If you’re experiencing any urinary health problems start by making sure you’re properly hydrated and alkalized.

Most people don’t drink enough water. They drink coffee, tea, soda, energy drinks, fruit juice, milk, alcohol, and other beverages instead. However, when it comes to the health of the urinary system, most of these beverages aren’t going to help kidney function. Many, in fact, cause stress on the urinary system because they increase the acid load the kidneys must filter. This is particularly true of sodas and energy drinks, which are very acidifying.

It’s been said that “the solution to the pollution is dilution,” and drinking at least 6-8 cups of water daily is important for good health. That’s about one and a half to two quarts a day. If you’re a larger person, live in a hot, dry climate, or are exposed to a lot of chemicals you will need more. The most important key to determining if you’re drinking enough water is urine color, which should be pale yellow. If your urine is darker, you need to drink more water.

There is one exception to this rule. Certain nutrients, like B vitamins, will color the urine bright yellow if you take them. Even then, however, you should try to drink enough water to keep your urine a lighter color.

It also helps to adopt a more alkaline diet, which involves eating a lot of fresh fruits and vegetables and a minimal amount of grains and sugars. Too much animal protein can also be acidifying.

Urinary Tract Infections (UTIs)

UTIs are typically treated with antibiotics. Unfortunately, frequent use of antibiotics disrupts the friendly bacteria in the colon, weakening the immune system and making one more prone to future UTIs. Yeast infections can also lead to UTIs, and antibiotics are ineffective in those situations.

The first protection against UTIs involves cleanliness. Because women have a much shorter urethra, they are five times more prone to UTIs than men. Focusing on keeping that area clean can help prevent UTIs.

There are herbs that you can take to help prevent UTIs. Research shows that cranberries can inhibit bacteria from adhering to urinary passages, which helps prevent bladder infections. So, if you’re prone to frequent UTIs, consider drinking unsweetened cranberry juice daily or taking a herbal formula containing cranberry daily for prevention.

For active UTIs, cranberry doesn’t help much. Here, it’s best to use herbs containing arbutin or berberine. Arbutin is a substance that is changed in the kidneys to form hydroquinone, a powerful urinary disinfectant. It is most effective when the urine is alkaline. Uva ursi and pipsissewa contain this compound.

Berberine-containing herbs include goldenseal, Oregon grape, barberry, and coptis. Berberine itself can be taken as a supplement; it is an antibacterial agent that is excreted via the kidneys, disinfecting the urinary passages.

These herbs are usually combined with diuretics like juniper and buchu to fight infections. Look for a herbal formula that contains diuretics combined with infection-fighting herbs. Uva ursi works well as a tea. Drink about half to one cup a day.

Urinary Tract Inflammation

Several inflammatory diseases affect the urinary system. Interstitial cystitis (or just cystitis) is inflammation of the bladder, which can make the bladder irritable and cause a frequent urge to urinate. Urethritis is inflammation of the urethra, the tube that drains urine from the bladder. This can cause painful, burning, or scalding urination. The kidneys can also become inflamed, a serious condition called nephritis.

When urinary system inflammation is present, the urge to urinate frequently or pain while urinating causes many people to drink less water. This makes the problem worse, as the body needs water to dilute the irritants causing the inflammation and/or flush out the infection. So, drink more, not less water, when dealing with urinary inflammation.

Three of the best remedies to ease the burning or scalding sensations are cornsilk, marshmallow, and kava kava. Kava kava is especially helpful for painful urination as it is mildly analgesic. Cornsilk and marshmallow soothe the inflammation and burning. Stimulating diuretics like juniper and buchu are not good choices for urinary tract inflammation and should definitely be avoided in nephritis, but you can use some of the tonifying diuretics, like dandelion, goldenrod, and cleavers with these soothing urinary remedies.

Prostatitis and BPH

In men, the prostate sits just under the bladder, surrounding the urethra. Prostatitis is when the prostate becomes inflamed and swells, making urination difficult. The prostate can also enlarge due to overstimulation by estrogens, a condition known as benign prostate hyperplasia (BPH).

Nettle root, pygeum bark, and saw palmetto can all help reduce prostate swelling or help shrink the prostate, thus aiding urine flow. Zinc and omega-3 essential fatty acids may also be helpful. Consider using a prostate formula containing these ingredients. For prostatitis, choose a formula containing diuretics and herbs that fight UTIs.

Urgency and Incontinence

Incontinence occurs when the sphincter muscle at the bottom of the bladder cannot retain urine. This can be caused by UTIs, constipation, or foods and substances that irritate the bladder such as spices, caffeine, alcohol, blood pressure medications, and muscle relaxants. It can also be related to a lack of tone in the sphincter muscle that controls urination.On the other hand, many people have problems with the frequent urge to urinate, followed by scanty urination. This is often because the person isn’t drinking enough water. Their urine is too concentrated and irritates the bladder.

Again, if you have these problems, don’t try to solve them by reducing water intake. Instead, drink the water you need and use herbal remedies to strengthen the sphincter muscle and ease irritation.

Avoid substances that irritate the bladder. To reduce the urge to urinate frequently, stay well hydrated and use soothing diuretics like cornsilk, marshmallow, and pipsissewa. Pipsissewa is very helpful for UTIs, cystitis, and irritable bladder.

For incontinence, it can be helpful to tone the urinary sphincter muscle with a urinary astringent such as uva ursi or horsetail. Both will work better when taken as tea and sipped frequently throughout the day. You can also use a tincture or extract and take ten drops with water every 3-4 hours.

Nighttime Urination

Bedwetting in children and the need to wake up frequently at night in adults are related conditions. Children wet the bed because they usually do not wake up to urinate at night, whereas adults who have developed more sphincter muscle control will wake up with the urge to urinate. The problem of bedwetting normally resolves itself as children get older, but for adults, it often gets worse.

Some specific herbs that can help reduce the urge to urinate at night include astragalus, schisandra, licorice root, and asparagus root. These herbs help the body hold onto moisture. Drinking more water during the day and less water in the evening also helps.

It’s also helpful to avoid sugary foods before bedtime in favor of a light protein snack. Giving children licorice root and magnesium may also help.

Edema

One of the obvious problems that can arise from poor kidney function is water retention, also called edema. The symptoms of edema are fairly obvious—swollen ankles, feet, hands, and puffiness under the eyes. If you suffer from chronic edema, first get a medical checkup to determine the cause, as water retention can be a sign of congestive heart failure and other serious diseases.

If the problem is kidney-related, herbal diuretics can be used in place of diuretic drugs to help promote better kidney function and reduce edema. This is one situation where herbs can actually work better than drugs. Potassium is important for healthy kidney function, but diuretic drugs tend to deplete potassium levels, while many herbal diuretics supply potassium.

There are two basic kinds of herbal diuretics: those that stimulate the kidney to produce more urine, and those that help to tone the kidneys and improve their function. Stimulant diuretics include juniper berry, buchu, and uva ursi. Tonifying diuretics include dandelion, parsley, goldenrod, cleavers, cornsilk, nettles, and eucommia bark.

Dandelion leaf is a better diuretic than dandelion root, because it is a better source of potassium, but both will aid urinary function. Parsley is also rich in potassium and is a gentle urinary stimulant, especially when eaten fresh.

Kidney Stones

Kidney stones are typically formed from calcium oxalate and result from an over-concentration of minerals in the urine.

Passing kidney stones can be excruciatingly painful, so it’s better to prevent them than to treat them. Prevention starts with staying well hydrated and keeping the system alkaline by avoiding acid-forming beverages and foods such as caffeinated and carbonated beverages. It also helps to avoid foods that significantly increase urinary oxalate including nuts (especially peanuts), chocolate, and tea. Magnesium and vitamin B6 are good supplements to take to prevent kidney stones.

If you get a kidney stone, you can help it to pass by taking lithotripic herbs such as hydrangea or gravel root. Lemon water also helps.

Here’s a good program: Mix the juice of four fresh lemons in a gallon of distilled water and drink this while fasting. Take four capsules of hydrangea every two to four hours. One capsule of kava kava can be taken with the hydrangea to relax urinary passages and ease pain. Marshmallow and/or cornsilk can taken to soothe urinary membranes while the stone is passing.

 

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