Cate Sibley, PharmD, graduated from Northeastern University in Boston and has experience as a home infusion clinical pharmacist and a staff pharmacist in the retail setting. She has a passion for teaching others how to live a joyful, vital life using complementary health approaches.

Cate Sibley, PharmD

As people have evolved over time, we have moved far away from just trying to survive in this world, but rather we are constantly seeking ways to live healthier, more vibrant lives. Researchers have discovered demographic and/or geographic hotspots around the world where people live significantly healthier and longer lives compared to the average person. These hotspots are actually called “Blue Zones” because as the exploration was being done, the researchers would draw blue circles on their map and call the region within the circles Blue Zones. 

Based on empirical data and first hand observations, National Geographic Explorer and author of the 

 Dan Buettner describes why citizens of these hotspots tend to live measurably longer lives while also experiencing greater vitality. In comparing all of the regions, he found 9 overlapping eating habits and lifestyle practices that can help anyone create a healthy, happy, and longer life. Pick about 6 of the following practices and implement them into your life as long-term changes so you can gain benefit toward wellness.

Move naturally every day. This does not mean go to the gym and walk or run on the treadmill for 30 minutes to 1 hour or joining the latest fad gym. Instead, take up gardening, walk to the store instead of drive, if it’s within a reasonable distance, use less mechanical conveniences for your house and yard work. 

Be able to articulate your sense of purpose. Beyond going to work, what do you live for? What is it you feel you are meant to be doing with your life? 

Have daily rituals that reverse the stress of everyday living. Stress leads to chronic inflammation, which is associated with practically every major disease state. You could meditate, take a nap, light a candle and cozy up with a good book and a cup of tea, socialize with like-minded optimistic friends at happy hour. The list could go on and on, but only you will know what suits you best in terms of what creates rest and relaxation in your life. 

Drink a little wine at 5 PM. Yes, this is true, but of course moderation is key here. Feel free to drink one to two glasses of wine per day with friends while at happy hour. It is important to note that saving all of your drinks for one day of binge drinking does not count toward creating a healthier life. 

Eat mostly a plant-based diet, especially beans and nuts. 

Follow the 80% rule when it comes to eating. Stop eating when your feel your stomach is 80% full. This may take some practice and perhaps a slower eating pace because you may not realize how full you are until it is too late, but following this practice could meant the difference between losing weight and not gaining it.

Belong to a faith-based community. Research has shown that attending a faith-based service regardless of the denomination four times per month will add 4 to 14 years of life expectancy.

Put family first and have elderly parents nearby. Invest in your children with time and love.

Curate a special group of at least 4 to 5 friends that will nudge you in the right direction. These social groups should support healthy behaviors.

It can be difficult to change long-lived habits, but we definitely all have the ability to make decisions right now that will lead to a healthier, more joyful future. Change is possible no matter where you live, and baby steps are permitted! 

Articles

Discover nine overlapping eating habits and lifestyle practices that can help create a healthier, happier, and longer life.

Keys to Creating a Healthier and Longer Life

It was not until I had my first child that I became a sort of fanatic about making my own baby skin care products. Babies are so small and their skin so delicate, particularly newborns. I wanted to give my daughter her best shot at starting life with as few irritations as possible, whether it was physical or emotional. Off I went on a little adventure of discovering do-it-yourself baby skin care recipes because it is important to me to know what exactly is in each product I use on her. Luckily, I did not have to search for too many recipes because my husband and I haven’t needed to use but just a few products to keep our daughter’s skin in top shape.

The recipe that sticks out the most in my mind and has been a true blessing thus far is the diaper rash ointment. We apply a very thin layer of the ointment to her diaper area with just about every diaper change, even if there is no rash present. If she does have a diaper rash flare-up, we slather on a dime-sized amount to the affected area. I truly believe she has had minimal diaper rash issues because of our homemade diaper rash concoction.

Here is the breakdown of the ingredients and their benefits:

· Beeswax: Natural beeswax is almost entirely made up of fatty acids and chain alcohols, and it also contains large amounts of oleate esters, hydroxypalmitate, palmitate, and palmitoleate. This is key because the blend of these ingredients is what maintains skin texture and health. The natural protective barrier that beeswax provides keeps irritants at bay and soothes the skin. It holds in moisture to reduce dryness and chapping of the skin, and its high vitamin A content stimulates the production of new skin cells.

· Olive oil: Loaded with antiinflammatory properties, olive oil reduces itching and skin irritation associated with diaper rash. It also protects the baby’s skin from bacteria and skin infections due to its antimicrobial properties. Olive oil is able to penetrate deep into the baby’s skin to help soothe and moisturize the diaper area, and just like beeswax it creates a protective barrier, keeping urine and feces from doing further damage.

· Coconut oil: This oil is especially helpful in preventing or treating diaper rash because it is naturally antifungal and antibacterial. Also, just like beeswax and olive oil, coconut oil creates a protective barrier between a soiled diaper and the rashy skin.

· Lavender essential oil: This oil helps disinfect the skin and enhances blood circulation, which promotes faster healing.

· Lemon essential oil: An oil with antiseptic properties.

· Tea tree essential oil: This oil is also a powerful disinfectant with strong anti-fungal, antibacterial, and antimicrobial properties.

Please note that one recipe will fill four 4-ounce glass jars, so we usually cut our recipe by a quarter so we only make one jar at a time. I can see how multiple jars could be helpful though. 

 in a warm bath, stirring with a knife every few minutes until melted.

2.      While waiting for the oil and beeswax to melt, line up your four jars and add the appropriate amount of 

 essential oils to each jar. You want to use undiluted, 100% pure, and therapeutic grade essential oils.

3.      Pour the melted oil and beeswax mixture into each jar, stopping a half inch from the rim.

4.      Let cool until the salve hardens. Top with a paper towel while cooling.

5.      Secure lid tightly after the salve hardens.

This recipe is forgiving, so do not fret too much about whether you will mess it up or not. I hope you find this diaper rash ointment useful for the little kiddo in your life. 

Whether you enjoy the creative process of making your own skincare products or you want to be more cautious when it comes to applying unknown ingredients on your baby's sensitive skin, give this simple and effective diaper rash salve recipe a try.

How to Make an Effective Diaper Rash Salve

Last week, I broke the cardinal rule when it comes to trying to remove earwax build-up. I used a cotton-tipped swab to try to clean the wax out. I know better than to use any kind of probing device in my ear, but I have admittedly used the same cleaning technique for years with no issues.

This time was different though. I immediately knew I had pushed the earwax further into my ear instead of removing it, because within seconds my hearing was clearly muffled. I knew I had not perforated my eardrum because I did not insert the cotton-tipped swab far enough into my ear. Also, I did not have any of the tell-tale signs of a perforated eardrum, which per the Mayo Clinic can include ear pain that may subside quickly; clear, pus-filled, or bloody drainage from the ear; hearing loss; ringing in the ear known as tinnitus; a spinning sensation known as vertigo; and nausea and vomiting that can result from vertigo.

It is important to note that ears are self-cleaning. Ideally, the ear canals should never have to be cleaned. Extra earwax should move out of the ear canal on its own, because cells in this location of the body migrate naturally. The migration of the earwax is helped along by movements of the jaw, such as when one talks or chews food. Once the earwax reaches the outer parts of the ear, it is washed away during bathing or it just falls out.

In my situation, I was concerned only because I had to go to work at the pharmacy in an hour and my muffled hearing was annoying. Instead of running to my local drugstore, I gathered a couple of common household items to immediately implement an easy remedy to clear my earwax build-up.

Here are the steps I took, with the help of my husband:

1.    I laid on my side and placed a towel under my head

2.    I placed a few drops of olive oil in the affected ear to soften the wax. Coconut oil or water also work.

3.    After about 10 minutes, I poured a capful of 3% hydrogen peroxide into my ear to flush the wax out.

4.    After an additional 5 to 10 minutes when the bubbling from the peroxide subsided, I sat up and used the towel to rub my ear a little bit to relieve the tickle that the hydrogen peroxide created and to wipe out the oil and peroxide from my outer ear.

Following those simple steps immediately cleared the earwax blockage from my ear, and my muffled hearing went away entirely. This may need to be done a couple of times a day for a few days to gain similar results.

The only adverse effect I felt was a residual slight itch or tickle that was created from the bubbling of the hydrogen peroxide. This tickling sensation disappeared after about 10 minutes.

 (carbamide peroxide) could be used in place of my remedy. Debrox works in a similar manner in that it softens, loosens, and removes earwax.

As a final note, a frequent build-up of earwax can often be traced to an omega-3 deficiency. Taking a high-quality animal-based omega-3 supplement, such as krill oil, or eating foods high in omega-3s, such as sardines, anchovies, and wild-caught Alaskan salmon, may remedy excess earwax buildup. Prevention may be the best way to treat this problem.

Ears are self-cleaning, but there are times when a blockage needs to be cleared. Here is a safe and effective at-home method to try.

How to Get Rid of Earwax Buildup

Anxiety of all types has become an epidemic in the United States, so much so that it has overtaken depression as the leading 

 disorder. It is estimated that 40 million Americans struggle with anxiety, with more than half of all US college students suffering from the disorder.

Recently, I came across a new nickname for this country that I found to be sad but probably accurate when considering the mental health of our nation’s general population: The United States of Anxiety.

Where is all this anxiety coming from? A mixture of panicky and negative news from the many media outlets, social-media pressures, the seemingly never-ending war or threats of new wars, mass shootings, economic concerns, and so on.

Although there are many prescription medications that help treat the symptoms of anxiety, we may want to consider more natural remedies if a long-term solution is needed.

Benzodiazepines are effective but can be addictive, as they share the same brain “reward” pathways as opioids and cannabinoids. Couple that with symptoms of benzodiazepine withdrawal that can occur upon discontinuation, and that may be a recipe for more harm than good. With benzodiazepines, what could be a suitable short-term anxiety treatment option, may quickly turn into a long-term course of therapy.

The downfall of long-term benzodiazepine use? Adverse effects such as memory loss, hip fractures, impaired thinking, and dizziness.

Selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) are also commonly used to treat anxiety but come with their own list of possible adverse effects.

SSRIs may lead to drowsiness, nausea, diarrhea, headache, sexual problems, agitation, dizziness, dry mouth, insomnia, and blurred vision. SNRIs, meanwhile, may cause dizziness, nausea, loss of appetite, sexual problems, constipation, weight loss, insomnia, headaches, dry mouth, and agitation.

For patients seeking a more natural approach to easing their anxiety symptoms or wanting to complement their conventional medicine regimen to gain even better outcomes, here are 10 natural remedies to consider:

 Many studies have shown meditation and mindfulness to be effective in decreasing anxiety symptoms. One such meta-analysis combining the results of 163 different studies had an overall conclusion that practicing mindfulness and meditation produced beneficial results with a substantial improvement in anxiety.

If one is new to meditation, it may be easiest to start with guided meditations, which are available on YouTube and podcasts. It is best not to worry about an over-active mind. It is surprising how a little meditation goes a long way, and with continued practice it becomes easier and more effective over time.

Vetiver is an herb native to India and has been used in ancient healing traditions for thousands of years. It has soothing and uplifting properties, which has made it known as the “oil of tranquility.” Place 1 to 2 drops of 100% pure vetiver essential oil on one's wrist, chest, or neck to soothe feelings of anxiety or nervousness. Patients can also add 5 to 10 drops of vetiver oil into their bath water to reap its relaxation benefits.

 With benefits discovered more than 2,500 years ago, lavender essential oil has become one of the most popular essential oils in the world. In a 2013 evidence-based study, researchers discovered that taking 80mg capsules of lavender essential oil alleviates anxiety, sleep disturbance, and depression. In this same study, results showed the lavender essential oil did not lead to adverse effects, drug interactions, or withdrawal symptoms.

To relieve stress, inhale 100% pure lavender essential oil straight from the bottle or apply it topically behind the ears, on the temples, and on the back of the neck. It is also safe to combine lavender essential oil with vetiver oil.

Sugar and refined carbohydrates found in processed foods can create sugar highs and lows throughout the day, which can lead to symptoms of anxiety. These foods can also cause mood swings and altered energy levels, making it potentially harder to gain control of anxiety symptoms. Foods such as cookies, pastries, soda, fast foods, fried foods, processed meat, and refined grains may best be avoided when it comes to easing anxiety.

 This is one of the most powerful herbs in Ayurvedic healing and is frequently referred to as the “Indian ginseng.” It is a highly rejuvenating herb that reduces anxiety without causing drowsiness, and it helps to stabilize the body’s response to stress.

 This is a non-addictive and non-hypnotic anxiolytic. A meta-analysis reported by the Cochrane Database of Systematic Reviews suggests that there are significant effects from kava treatment on anxiety with only a few mild adverse effects.

 These include headache, drowsiness, and diarrhea. Kava can interact with certain medications, so it should be taken under the guidance of a health care provider.

 This has been found to naturally increase the amount of gamma aminobutyric acid (GABA) in the brain, which helps regulate nerve cells and calm anxiety. The benzodiazepine medications work this same way.

 This is synthesized from tryptophan, an amino acid that acts as a mood stabilizer. By taking 5-HTP, serotonin is increased, which is a calming neurotransmitter that is associated with a significant reduction in anxiety symptoms. This is a natural supplement that should not be taken with any prescription antidepressants or anti-anxiety medications.

 Magnesium has many important roles in maintaining a healthy body, including calming the nervous system. It is also vital for GABA function. Interestingly, magnesium deficiency is a common deficiency in adults, so consider this 

 when recommending anti-anxiety treatment options. Magnesium in the chelate, citrate, or chloride forms are most beneficial, because they are absorbed best by the body. Remember to be careful with the dose because too much magnesium can lead to diarrhea. Start with a low dose and increase as needed based on anxiety symptoms.

 B vitamins help reduce stress and stabilize moods. Vitamin B6 should specifically be considered as a natural remedy for anxiety symptoms, because one of the signs of B6 deficiency is anxiety itself. Vitamin B6 helps to boost mood, balance blood sugar levels, and maintain a healthy nervous system.

From conventional pharmacologic medications to natural remedies, there are many options to help those suffering from anxiety. What works best for some, may not work for others, however. Keeping an open mind and heart will help guide people in need to their best treatment options.

1.    Sedlmeier P, Eberth J, Schwarz M, et al. The psychological effects of meditation: a meta-analysis. 

2012;138(6):1139-71. doi: 10.1037/a0028168

2.    Kasper S. An orally administered lavandula oil preparation (Silexan) for anxiety disorder and related conditions: an evidence based review. 

 2013;17 Suppl 1:15-22. doi: 10.3109/13651501.2013.813555. 

3.    Pittler MH, Ernst E. Kava extract for treating anxiety. 

Here is how to go beyond conventional medicine to help those who suffer from the leading mental health disorder in the United States.

10 Natural Remedies to Consider for Treating Anxiety

Some of us are excited about the fall, while others dread it as trees become bare, seasonal plants die, the temperature falls, and daylight dwindles.

Oh, and let’s not forget about the dreaded cold and 

. And these nasty viruses seem to appear earlier each year.

, there is no vaccine for a cold. Are there natural ways to protect patients from the cold and influenza viruses? 

One potential remedy, elderberries, have been used for thousands of years as both medicine and in food.

Elderberries are thought to prevent or shorten the duration of herpes outbreaks, decrease pain and inflammation, and reduce symptoms of upper respiratory infections.

Many people consider the elderberry plant one of the most powerful for preventing and treating 

 and influenza and swear by its antiviral properties. The results of some studies show that elderberries do indeed have significant benefits against cold and influenza symptoms.

In one placebo-controlled, double-blind study conducted by Israeli virologist Dr. Madeleine Mumcuoglu, 93.3% of the people taking an elderberry preparation reported significant improvement in influenza symptoms within 2 days of starting it, compared with the 6 days it took for the placebo group to see improvement.

In another randomized, double-blind, placebo-controlled study performed in Norway, researchers gave either a placebo syrup or elderberry syrup to patients who reported having flu-like symptoms for less than 48 hours. The results were similar to Dr. Mumcuoglu’s results. On average, the patients who received the elderberry syrup saw relief of symptoms 4 days earlier than the group that received the placebo syrup. As an added benefit, the patients in the elderberry syrup group reported taking significantly fewer over-the-counter medications in hopes of symptom relief.

Researchers also have found that people who have taken elderberries have higher levels of antibodies against the influenza virus, showing that not only may the berry be able to treat flu symptoms, it may also be able to prevent influenza infection.

So how are elderberries thought to work as an antiviral? There are probably many mechanisms of action, but a prime one is that elderberries contain hemagglutinin protein. This protein has been shown to stop a virus’ capability to replicate by inhibiting its ability to penetrate the cell wall, thereby preventing the virus from causing infection if taken before exposed. If elderberries are taken after infection, that keeps the virus from spreading, which reduces the duration of influenza symptoms.

Are elderberries safe? It seems that the elderberry plant is generally safe for most people. Eating the raw seed can lead to nausea and vomiting for those who eat too many of them, however. And beware of commercial powders, as some have been reported to cause vomiting because they may contain the seeds.

Where can one get elderberries? Fresh ones may be hard to find, but 

 to see if any local farmers harvest them. Once one gets the fresh berries, it is time to make the concoction. Dried elderberries actually work, too, and they are sold on online markets such as Amazon.com.

, which can last in the refrigerator for 2 to 3 months if stored in a glass bottle: take ½ to 1 tablespoon daily for adults to prevent illness; or if the flu does strike, take ½ to 1 tablespoon every 2 to 3 hours, instead of once a day, until symptoms disappear.

For those who don't have a local source or would rather not make their own, pre-made elderberry tinctures and syrups are plentiful online, too. Follow the directions on the label of whichever product is purchased.

All in all, elderberries could be a great option for patients to add to their medicine cabinets to prevent and treat cold and flu symptoms.

Learn more about this year's flu season with this 

 that addresses available vaccines, efficacy for use, and best practices for counseling patients. 

1. Zakay-Rones Z, Varsano N, Zlotnik M, et al. Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus Nigra L.) during an outbreak of Influenza B Panama. 

2. Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of Influenza A and B virus infections.” 

3. Roschek Jr. B, Fink RC, McMichael MD, et al. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. 

2009;70(10):1255-61. doi: 10.1016/j.phytochem.2009.06.003. 

Some say the plant acts as an antiviral, which helps prevent and treat cold and flu viruses. Here is what pharmacists need to know.