KAREN SUTTON MD

Five Best Herbal Remedies for Anxiety

Deal with stress and anxiety the natural way.

Stress is a normal part of life for all human beings, especially in this modern age of technology. Even if you manage to create a relatively stress-free existence in your home, you probably still have to deal with work issues, relationship pitfalls, and health concerns. Pile on top of that, the fact that we are constantly connected to the internet, and a never-ending news stream of doomsday scenarios, and you have the recipe for a perfect storm of stress.

We all deal with our stressors in our own way. Exercise is one of the best ways to combat anxiety, along with meditation, and outdoor activities like ‘forest bathing’. That being said, there are other, smaller ways to deal with stress, which are as easy as taking five minutes to concentrate on drinking some warm green tea (and practicing gratitude while you drink).

Here are five herbal remedies to help combat your anxiety.

Green Tea- Green tea contains a compound called L-theanine, which helps lower blood pressure, and reduce a rising heart rate.

READ MORE: How to Reduce Anxiety with Your Diet

Valerian- Valerian root is widely known as a sleep remedy, so it helps reduce stress by providing a better night’s sleep. It doesn’t taste good though, so most people prefer it in capsule form.

Lemon Balm- Lemon balm extract must be used in moderation, but it can help reduce anxiety and aid in combating poor sleep schedules and insomnia.

Lavender- If aromatherapy is more your thing, smelling lavender has been found to have a calming effect on the body and mind. Studies have shown that lavender extract pills can help people who suffer from general anxiety disorder.

Passionflower- Passionflower is known as a sedative, so it can help curb your anxiety by providing a good night’s rest. It should not be misused however, or taken regularly for more than a month at a time.

Can Your Skin Reveal Whether or Not You are Stressed?

Believe it or not, your stress shows on your face.

It’s a well known fact that going through major life stressors, like divorce, death, or relocation can wreak havoc on our stress levels, which ages us prematurely. Ask anyone who has gone through a major life upheaval; it shows up in their eyes and can be seen in the wrinkles on their faces.

Stress is unavoidable, and recent studies have shown that even small stressors can affect our skin texture and cause things like oiliness and acne.

It all comes back to cortisol. When our bodies are stressed, they release cortisol, which has a direct effect on the way our skin looks.

Inflamed, irritated skin: If you suffer from psoriasis, eczema, or general dry skin conditions, stress can only exacerbate them. So if your dry skin is causing you regular issues, the culprit may be anxiety-based and require stress management.

Oily, acne-prone skin: Stress throws all of our hormones out of whack, including the chemicals that cause oily skin and acne. While you can treat these conditions with things like salicylic acid, general stress-relief measures can also help.

Thin, sensitive skin: High cortisol levels can cause the breakdown of skin, making it appear thinner, and more prone to bruising. If you experience this, you may actually suffer from chronic stress and anxiety, and should consider discussing it with your physician.

Delayed healing: If wounds take a long time to heal, it might mean that your epidermis has become weaker due to prolonged stress.You can try and repair your skin barrier with flaxseed oil, but overall stress-relief tactics are also necessary.

Dark circles: If you have dark circles under your eyes that you can’t seem to escape, stress may be to blame. Regulating your sleep cycle is the best way to combat this, and you can use supplements like Valerian Root or Passionflower to aid your circadian rhythms.

Love It or Hate It? Health Benefits of Cilantro

Cilantro is a controversial, yet healthy vegetable.

I have to be honest, I love cilantro. Most people in the world either love it or hate it, and there is actually scientific evidence that 14% of people have a genetic variant that makes cilantro taste like soap or dirt. Luckily, I don’t have that particular genetic variant, and I can’t get enough of the stuff.

If you’re like me, you should also know that there are plenty of health benefits to cilantro as well.

A quarter cup of cilantro is chock full of nutrients like vitamins A, K, and C. These vitamins help with bone health, healing, and immunity.

Cilantro is also high in antioxidants called Polyphenols. Polyphenols help protect your cells from oxidation and free radicals. They also reduce inflammation, and help protect from premature aging.

Historically, cilantro has been used to treat inflammation, diabetes, gastrointestinal issues, blood pressure, and cardiovascular issues. While I wouldn’t suggest treating your heart disease with cilantro, adding it to your meals can’t hurt.

How to Choose the Right Running Shoe

Not all running shoes are created equal.

Have you ever gone into a Footlocker and wondered why there are so many options? One would think that a shoe is a shoe, so outside of stylistic preferences, there wouldn’t seem to be a real reason to have so many available options. In reality, there is a science behind it all.

Different shoes are designed for different activities and sports, because those activities require specific actions that put stress on different areas of the feet. For instance, a sport that requires a lot of running might need a shoe with better traction. A sport that requires lots of jumping might need a more padded sole. A running shoe needs good arch support, as well as better shock absorption. So, when shopping for the perfect shoe it is definitely important to take into account what kind of activities you participate in.

Running is one of the best forms of cardio, but it can also be rough on our feet and knees. Here are five things to think about when selecting the perfect running shoe.

Consider your terrain. If you are running indoors on a treadmill you can forgo some of the padding you might need on an outdoor track or trail.

Think about the sole. Some people swear by running barefoot outdoors, while I prefer a shoe that keeps my foot perfectly padded.

Think about your feet. Not all feet are created equal either, so if your feet are different sizes or you need a specific type of arch support, consider ordering custom shoes for the perfect fit.

Get the right fit. Your shoes should only be slightly larger than your feet, and should fit snugly, with no breaking-in period. Make sure they aren’t too tight when you buy them because they will only get tighter if your feet swell.

Keep your receipts. Especially if you are buying online, keep your receipts until after your first run with your new shoes. You will never know how well they perform for you until you actually try them out so it may take a few tries to find the perfect running shoe for you.

Is Onion Juice the Key to Healthy Hair?

Could onions be the answer to your hair care woes?

Recently Cardi B made headlines for suggesting to her fans that onion water was the key to her healthy hair. This set the Internet aflame as people from all over the world began including onion juice into their hair care regimens.

Onions are typically known for having a very strong smell, and making us cry at inopportune times. However there is some evidence to support that it might be good for your hair. The anti-inflammatory and anti-microbial properties of onions make it a unique, but potentially effective way to not only improve the look and feel of your hair, but promote hair growth as well.

The key is in the sulphur. Onions contain high levels of sulphur which supports strong and thick hair, thus preventing hair loss and promoting hair growth. Sulphur also helps stimulate collagen, which is a key factor in hair and nail growth.

If you’re worried about your hair smelling like onions, you shouldn’t. Using trace amounts of onion juice on your hair won’t cause a nasty smell, and you can add lemon juice to the water to make it more palatable to the senses.

The easiest way to try this out is to add a small amount of onion extract to your shampoo. Try it out on a day when you aren’t planning to leave the house to quell any olfactory concerns you may have. If you don’t notice any adverse effects, keep using the shampoo and track your results.

At the end of the day we all want a thick, healthy mane of hair. Onions are an easy, natural way to help you achieve this goal.

How to Prevent Heat Stroke and Exhaustion

With temperature levels rising globally, it is important to be mindful of both heat stroke and heat exhaustion.

Anyone who has been outside this summer will tell you, temperatures are rising around the world. More than 100 million Americans are feeling the heat, and recently in the UK, it got so hot that the roads started melting. It’s no secret that global warming is to blame, and we can all do our small part to try and mitigate the disastrous effects of climate change. However, we also need to be aware of both heat stroke, and heat exhaustion as it becomes a more prevalent threat to our health.

Extreme heat is so dangerous because it can cause health issues like severe dehydration, heat stroke, and death.

Heat exhaustion occurs when the body loses excess amounts of water and salt, typically from sweating.

READ MORE: Five Best Sports for Hot Weather

Heat stroke is a serious medical issue that occurs when your body’s ability to maintain a core temperature fails, and you experience symptoms like cramping, swelling, exhaustion, and fainting.

During extreme heat, it is obviously important to drink plenty of water, but you should also be mindful of your exercise routines, as well as time spent outdoors. If you know you need to work outside, plan to do so during cooler hours of the day, such as early morning or evening. Here are several other ways you can prevent heat stroke and exhaustion:

Wear light-colors and loose-fitting clothing.

Drink plenty of water.

Stay in the shade as much as possible.

Eat lighter meals and avoid alcohol when possible.

Seek out air conditioning wherever you can find it.

Wear sunscreen.

Ration your time spent outdoors.

All of this may seem like common knowledge, but the most important thing is to just remember that heat stroke and exhaustion are real threats. Most people don’t even think about that when they are spending long hours outdoors, and by the time it occurs to them it is too late.

Five Natural Ways to Manage Your Happiness Hormones

Much of the time our moods are regulated by our hormones.

Have you ever just been in a bad mood for no reason? Like, everything in your life is going pretty well, but for some reason you can’t seem to muster up any joy about it? Hormones are various chemicals that your body releases. Some of the most well-known hormones have a primary function of helping to regulate mood.

Dopamine, Serotonin, Endorphins, and Oxytocin are your body’s ‘happiness hormones’, as they regulate pleasurable sensations, moods, pain relief, and even love. Your body produces these naturally, but there are some all natural ways to help boost your production of certain hormones. So if you have been feeling a bit down lately, try these automatic mood boosters:

Exercise– Anyone who has ever watched Legally Blond knows that exercise releases endorphins.

Go Outdoors– Studies show that sunlight helps to boost your levels of serotonin.

Laugh– Laughing with a friend increases dopamine levels and releases endorphins.

Meditate– Meditation can help increase your dopamine.

Try pet therapy– Petting or spending time with an animal has been shown to increase production of oxytocin.

Get a massage– Stress relief tactics like a massage can increase all your happy hormones, especially oxytocin and endorphins.

Get enough sleep– Getting a good night of sleep can help balance all your hormone levels, especially dopamine.

Five Best Natural Deodorants for Female Athletes

Just because you like to sweat doesn’t mean you have to smell like it.

When it comes to overall health, we should always be mindful of both what we put into, and onto our bodies. As a lifelong athlete, I have tried many deodorants and antiperspirants.

I always aim to go for all-natural deodorants because many products out there use lots of chemicals that can clog your pores, and there is even some evidence that the aluminum in many deodorants may contribute to breast cancer.

READ MORE: Could You Have Focal Hyperhidrosis?

Natural deodorant helps keep bacteria from mixing with salt and water on the skin while allowing your body to eliminate toxins the way it should. So if you can go all-natural, you absolutely should.

Here are the five best natural deodorants for female athletes:

Corpus N° Green Natural Deodorant- $24

Crystal Mineral Deodorant Stick-$6

Kopari Coconut Oil Deodorant- $14

Agent Nateur Holi(Stick)-$21

Kaia Naturals Charcoal Deodorant – $25

10 All-Natural Ways to Alleviate Anxiety

How to fight your anxiety without self-medicating.

There is no sugarcoating the fact that we live in very stressful times. Ever since 2020, it feels like we have been living in an alternate reality, or that we’ve been transported into the twilight zone.

Previously, our lives were already full of the stresses of careers, relationships, families, politics, and social media. 2020 decided to throw a pandemic on top, and 2022 decided that a few civil rights violations were just what the doctor ordered. Sidebar: I’m a doctor, and I did NOT order this.

Long story short, sometimes it can feel like we are living in a pressure cooker of stress. Anxiety levels have increased across the board, and we are all scrambling for ways to alleviate that stress. If your anxiety is chronic and debilitating, medication is always an option. However, if you want to find all-natural remedies for your stress, here are doctor-approved suggestions.

Eat Something- Hunger is one of the leading causes of anxiety, so try eating a small snack.

Drink Chamomile Tea- Some ingredients in chamomile bind to the same brain receptors as valium, just FYI.

READ MORE: Five Herbal Teas to Help Reduce Stress

Breathe Lavender- Inhaling lavender oil is known to have a calming effect on the body and reduce stress.

Breathing Exercises- Breathing exercises like the 4-second method (breathe in for 4 seconds, hold for 4 seconds, release for 4 seconds) is a natural and easy way to reduce anxiety.

Eat Omega-3’s- Research shows that people who ingest high levels of Omega-3s (up to 2,000 mg per day) have lower levels of overall stress.

Get some Exercise- There is nothing like exercise to clear your mind and reduce your stress. Even if you have to trick yourself into doing ‘five minutes on the treadmill’, you will most likely keep walking until all your troubles disappear.

Meditate- Meditation is hard, until you get the hang of it. It remains a very effective way to relax, and there are plenty of apps out there to help you ease into it.

Explore Nature- Nature is one of the best stress relievers out there! Even if you just take a 20 minute walk in the park it will do wonders for your anxiety.

Practice Gratitude- Taking five minutes to think about all the things in your life that you are grateful for can have a calming effect.

Eat Hops- Hops (the same ones found in beer) are known to have sedative properties, but must be taken in supplement form (tinctures or extracts).

Five Things to Know About Plan B

Emergency contraceptives like Plan B are at the forefront of political discussion.

With the recent overturning of Roe v. Wade, many people are stockpiling contraceptives and abortion alternatives, such as Plan B.

Also known as the ‘morning after’ pill, works by chemically preventing a pregnancy, when taken within 72 hours of intercourse. The drug acts primarily by stopping the release of an egg from the ovary. It may also prevent a sperm from fertilizing the egg. If fertilization does occur, Plan B One-Step may prevent a fertilized egg from attaching to the womb.

Within 24 hours of the landmark reversal of the Supreme Court, orders for Plan B surged over 600%, as many people were stocking up on the drug for an uncertain future.

Regardless of where your politics lie, I think it’s important to have as much information as possible, especially regarding things like reproductive health. Here are five things to know about Plan B.

Plan B does expire. Generally speaking, the medication lasts about 3-4 years, but you should definitely check the expiration date on the side of the box. While taking expired Plan B may not necessarily hurt you, it won’t be as effective and may result in an unplanned pregnancy.

Plan B will still be available in some states. Technically you can still order it and have it mailed across state lines, so it might not be a bad idea to stock up on a few boxes, if you would rather be safe than sorry.

Store Plan B at room temperature. Temperatures between 68-77 degrees work best for this medication.

Plan B is affordable. The medication generally costs between $11 and $50 and is available over the counter or online.

Plan B can be taken multiple times. While you shouldn’t use it regularly, you can use it multiple times without affecting your fertility. You should think of it as a last resort, and if you feel inclined to use it more than once per fertility cycle, consider talking to a doctor about a more regular form of birth control.