Container Gardening for the Urban Farmer

Foods are best when they are freshest, and you can’t get fresher foods than those you pick yourself. If you don’t have a garden plot, turn a sunny windowsill into an herb garden or grow a pot of peppers on your patio. Many plants grow well in containers, from salad greens to strawberries, so apartment-dwellers take note. You can grow fresh food in small spaces.

Plant Picks

Your local farmers’ market or nursery can tell you which plants are best suited to growing conditions in your area. In general, plants that grow best in containers include chard, fennel, garlic, lettuce, leek, onion, pepper, radish, salad greens, shallot, strawberry and tomato. Herbs like basil, chive, cilantro, marjoram, mint, rosemary, sage and thyme also grow well in pots, as do edible flowers like nasturtium, borage, pansy and calendula.

Dwarf varieties of beans, beets, carrots, parsnips and peas can be good container candidates because their roots do not grow as deep as the traditional varieties. Trailing plants like cucumbers, peas, summer squash and zucchini usually take up a lot of space, but if you train vines and tendrils to climb up stakes, trellises or walls, it is possible to grow them in containers. Aside from strawberries, fruit is more difficult to grow in small spaces because even dwarf varieties usually require fifteen-gallon pots and a warm climate, as well as pollination and pruning expertise.

Seeds or Starts

You can buy plants that have been started in a nursery (known as “starts”) or germinate them yourself from seed. For container gardens, some plants are best bought as starts because they can be difficult to germinate or because they need to be germinated in the fall for a summer harvest. These include lavender, mint, peppers, rosemary, sage, strawberries, thyme and tomatoes.

Other plants are easily germinated from seed within a week or two under the right conditions. Use a covered seed-starting tray as a miniature greenhouse and keep the seeds moist until they sprout. Arugula, beet, calendula, carrot, chard, cilantro, dandelion, lettuce, marjoram, nasturtium, pansy and savory are good choices if you want to start your plants from seed. Additionally, garlic can be grown from an organic peeled clove planted in soil.

Container Collection

When it comes to containers, different plants require different depths. Plants that only require four inches of dirt include basil, chives, cilantro, most lettuces, radishes and marjoram. Calendula, garlic, mint, mustard greens, nasturtium, savory, shallots and thyme need a pot at least six inches deep. If your container is eight inches or deeper, you can plant chard, lavender, peppers, rosemary, sage, strawberries and tomatoes.

Terra cotta pots are popular choices for container gardening. They are inexpensive, easy to find and available in several sizes, shapes and colors. Terra cotta is made from clay, so unlike metal and plastic pots, their porosity allows oxygen and moisture to pass through the container. They may require more frequent watering, but over-watering and root rot are less likely. Because terra cotta is heavy, these pots provide good stability and are less likely to tip over in windy conditions. If they crack, break them up with a hammer and use them for drainage material.

Although plant pots work perfectly, some opt for more creative containers such as buckets, crates, drawers, tubs or half barrels. As long as the receptacle won’t rust and has drainage holes (or you can make some) it can be used for gardening. All containers should be cleaned with biodegradable soap and wiped out with a dilute hydrogen peroxide solution at the end of each growing season and again before planting.

Dirty Details

Soil and drainage materials will be the most important factors in the health of your plants’ roots and the success of your container garden. Roots require moisture, air and nutrients to support foliage and flowers, so treat them well. Dirt from outdoor gardens doesn’t work well in containers, so buy the potting soil and plant food best suited to what you want to grow. Most plants grow well in general-purpose potting soil, but some need more acidic soils, so check before you plant. Rocks, pieces of terra cotta and seashells all make good drainage materials for the bottom of the pot. They will keep excess water away from roots and allow air to circulate.

If you put multiple plants in the same pot, choose ones that have similar water, soil and sunlight requirements and space them four to six inches apart. Plants that need full sun include basil, oregano, peppers, rosemary, sage, thyme and tomatoes. Light shade is better for chard, garlic, leeks, lettuce, radishes, spinach and other salad greens. Mint likes moist and shady conditions, and it should always be planted in its own container because it can easily crowd out other plants.

Like us all, plants need food, water, air and sunlight. When you satisfy their basic requirements, whether they grow on a garden plot or inside a pot, you will be rewarded with a healthy harvest.

Pregnancy Recovery and Postpartum Health

The miracle of birth is only the beginning. New babies come with new challenges for the mind, body and spirit. Lack of sleep, managing life with a new infant and possibly returning to work in a matter of weeks can make pregnancy recovery difficult.

But recovery is exactly what postpartum moms need. Nutrient deficiencies, hormonal imbalances and physical exhaustion can set the stage for irritability, depression, anxiety, insomnia, low immunity, low libido, fatigue and headaches. During a time when all eyes are focused on the baby, mom needs nurturing too.

Postpartum Nutrition

A whole foods diet rich in vitamins and minerals provides nutritional precursors critical for pregnancy recovery. B vitamins support the body’s ability to handle physical and emotional stress, while zinc and vitamins A, C and E promote tissue repair. Vegetables are a good source of these nutrients and seven daily servings (or more) will help meet the body’s needs.

Essential fatty acids reduce inflammation, support the immune system and promote healthy hormone balance. They are found in foods such as olive oil, avocado, raw nuts and seeds, wild salmon, halibut, sardines and anchovies.

Refined carbohydrates like sugar and white flour should be replaced with whole grains and complex carbohydrates, such as fresh fruit.

Nursing moms can prevent colic by avoiding foods that may irritate the baby’s gastrointestinal tract. These foods include carbonated beverages, caffeine, citrus fruit, strawberries, dairy products (except yogurt with live cultures), Brewer’s yeast and gas forming vegetables like broccoli and cabbage. Breastfeeding women should also avoid foods they know they are sensitive to.

Exercise and Weight Loss

The average postpartum woman loses 10 to 20 pounds in the four weeks following birth, then one to four pounds per month, returning to pre-pregnancy weight after six to eight months. Just as it took time to gain all of the weight, it will take time to lose all the excess.

Women who want to lose weight quickly may be tempted to limit food intake, but restricting protein, fat and carbohydrates compromises the body’s ability to repair tissues and bring the body into balance. Lactating women need an extra 500 to 1000 calories per day for milk production and should not attempt to lose weight while breast-feeding.

When new moms are ready to lose weight, they should get permission from their doctor to start an exercise program incorporating aerobic exercise (40 minutes four to six days per week), strengthening exercises for all major muscle groups and stretching once muscles are warmed up and again at the end of the workout. Women who have a hard time losing weight despite a healthy diet and determined exercise efforts should talk to their doctor about possible hormone imbalances, which can make dropping pounds difficult.

Emotional Health

From exhilaration to isolation, postpartum emotions are often a mixed bag. Feelings of sadness and loss may accompany changes in daily routine, responsibilities and relationships. In the first few days following the birth of a child, an estimated 50 to 75 percent of new moms experience the “baby blues,” a mild and temporary form of depression. Ten percent of women experience true postpartum depression, a more severe form of sadness lasting for at least two weeks after giving birth and interfering with daily activities.

Experts agree that these conditions are multifactorial, attributing onset to psychological variables as well as biochemical changes accompanying pregnancy, labor and delivery. When feelings of sadness persist, women should talk to their doctor about treatment options.

New moms can ease the transition by asking for help when they need it and seeking support from partners, family members, friends, neighbors, co-workers and health care professionals. Spending time with other new moms and their babies can provide regular adult contact and exchange of parenting experience and expertise.

Better Balance

A healthy diet and supplemental nutrients may be enough to address postpartum imbalances caused by nutrient depletion and changing levels of hormones and brain chemicals. If additional support is needed, botanical medicines, homeopathic remedies or supplemental natural hormones can correct more serious problems. Postpartum moms should talk to their doctor before taking any medicine, whether natural or pharmaceutical, especially those who are breastfeeding.

Like everyone else, new moms need nutritious meals, restful sleep, regular exercise, intellectual stimulation and social interaction. Regaining physical, emotional and biochemical balance after the challenges of pregnancy, labor and delivery is the best prescription for postpartum mothers and their new baby.

Andropause: Menopause For Men

Are women the only ones who go through hormonal changes as they age, or do men experience menopause too? The concept of a male climacteric was once highly controversial, but medical researchers are showing more interest in aging and the effects of declining hormone levels in men, and more doctors are diagnosing this common condition.
   
Basic Biology

Andropause refers to decreased levels of male sex hormones, or androgens. It is a normal process for aging men caused by complex physiologic and biochemical changes in the metabolism of testosterone, estrogen and sex hormone-binding globulin (SHBG). 75 year old men make approximately 65 percent of the testosterone found in younger men. Most of this hormone is inactive and bound to SHBG, a protein that shuttles it around the body. As production of SHBG increases naturally with age, a greater percentage of remaining testosterone is inactive. Furthermore, adipose tissue converts sex hormones into estrogen. Men who accumulate body fat as they age make more estrogen, compounding existing hormone imbalances.

Signs and Symptoms

Andropause is commonly referred to as male menopause, but some experts prefer the term “progressive androgen decline in the aging male” (PADAM). PADAM is a syndrome characterized by unpredictable onset, variable manifestations and several possible symptoms. These include decreases in sex drive, erectile function, cognitive abilities, body hair, bone density, muscle mass and strength. Symptoms also include changes in body fat distribution, fatigue, insomnia, depression, anger and other mood changes.

In some ways, PADAM is similar to peri-menopause. In both cases, symptoms usually start between the ages of 40 and 55, and different individuals experience different symptoms. Some men barely notice the transition, while severe symptoms cause others to seek treatment. However, unlike women, men usually do not experience abrupt changes in fertility and hormone levels. Andropause is a gradual and subtle process, which can make diagnosis difficult. 

Risk Factors

Because hormone function declines with age, men above the age of 50 are most likely to experience symptoms of andropause. Stress, cigarette smoking, certain medications, and diets high in processed foods and low in nutrients can contribute to its onset. Obese men have a higher risk for more severe manifestations.

Once men have been diagnosed with androgen deficiency, they are at risk for complications such as osteoporosis, cardiovascular disease and diabetes mellitus. Testosterone plays an important role in building bones, and declining levels can lead to decreased bone mineral density and osteoporotic fractures. Researchers have found that low levels of testosterone are associated with increased levels of triglycerides in the blood and increased blood pressure, raising the risk for heart attack and atherosclerosis. Studies have also shown that deficient testosterone levels can be associated with excess glucose in the blood and increased body mass index (a measure of body fat based on height and weight). These symptoms set the stage for diabetes mellitus and other chronic diseases. 

Hormone Replacement Therapy

Researchers have noted significant improvement in both symptoms and hormone levels when deficient men were supplemented with testosterone and/or its precursor dehydroepiandrosterone (DHEA). However, there have been no long-term studies supporting their safety. Just as synthetic hormone replacement therapy in women poses an increased risk for breast cancer, synthetic testosterone replacement therapy in men may cause increased risk for prostate cancer. Bioidentical testosterone is always a better choice than synthetic versions because it exactly matches the hormone produced by the body, making it easily recognized and safely eliminated.

Natural Intervention

Organic foods reduce exposure to xenoestrogens in pesticide residue that may promote androgen imbalance. A nutritious diet rich in fruits, vegetables and whole grains provide vitamins, minerals, nutrients and fiber that support strong bones and a healthy heart. Soy and flaxseeds contain phytoestrogens, which are compounds that can have anti-estrogenic effects in the body. Botanical and homeopathic medicines can offer acute symptom relief as well as constitutional balance.

An active lifestyle supports optimal physiological function as the body ages. Exercise not only promotes hormone balance, strong bones and cardiovascular health, but it also improves mood, reduces diabetes risk and helps correct other symptoms common in aging adults. People who exercise regularly benefit from improved sleep, stronger immunity, healthier joints, better balance and coordination. A combination of aerobic, strengthening and stretching exercises is the best prescription.

The Bottom Line

Symptoms of andropause are common and often overlooked as normal signs of aging, but they may be cause for concern and intervention. Everyone, especially aging men, should address any health problems with their doctor, and get permission before starting a new exercise program or taking new medicines, whether natural or pharmaceutical.

Natural Alternatives to NSAIDs

Millions of people are seeking alternatives to non-steroidal anti-inflammatory drugs (NSAIDs) after studies raised concern about increased risk for heart attack, stroke and blood clots. These drugs have been routine treatment for pain and inflammation associated with acute and chronic conditions such as osteoarthritis, rheumatoid arthritis and minor injuries. Fortunately, natural alternatives can provide safe and effective pain relief.

Anti-Inflammatory Diet

Irritating foods can cause a variety of symptoms, including acute inflammation. An anti-inflammatory diet, also known as a hypoallergenic diet, avoids all suspect foods for a minimum of two weeks, then reintroduces them in a systematic way to identify any food sensitivities. The ten most common dietary allergens are dairy products, eggs, gluten (a protein in wheat and other grains), soy, peanuts, chocolate, citrus, corn, sugar and nightshade plants, which include tomatoes, potatoes, peppers and eggplant.

Exercise

Exercise increases circulation, strengthens muscles around sore joints to stabilize and protect them from further injury and can even have anti-inflammatory effects. For individuals with chronic joint pain, swimming and isometric exercises are the best choices because they strengthen muscles without putting excess stress on joints. Walking programs have helped relieve pain and improve function for individuals suffering from osteoarthritis. Exercise should not be painful, nor should it be initiated without a doctor’s recommendation.

Topical Treatments

Topical treatments can be very effective for soothing sore muscles and inflamed joints. Hydrotherapy, ultrasound, acupuncture, massage and other touch therapies can be used to increase circulation in inflamed areas, relax tense muscles and relieve pain.

Hydrotherapy is the therapeutic use of hot and cold water. Heat helps muscles relax and can be delivered by a hot, moist towel, hot bath or infrared sauna. Adding magnesium-rich Epsom salt to a bath also helps muscles relax. Ice and cold water help limit swelling and ease pain in acute injuries but heat should not be applied until initial inflammation subsides. If it is applied too early, heat can increase blood flow and subsequent swelling and discomfort in affected areas. For chronic joint pain, alternating hot and cold water treatments are the best way to increase circulation and promote healing.

Homeopathy

Homeopathic medicines can address specific symptoms such as pain, stiffness and swelling. Homeopathy is based on the principle that “like cures like.” Substances that cause symptoms in large amounts are used therapeutically in small amounts to treat those same symptoms. Homeopathic remedies are prepared from natural sources and most of them are botanical in origin. For example, Arnica, a common remedy for acute injuries, is derived from a plant in the Asteraceae family. Hundreds of remedies exist, but in theory there is only one correct choice for each person’s specific symptoms. Consult a homeopathic practitioner for an individualized prescription and best results.

Botanical Medicines

Several common kitchen staples are also anti-inflammatory herbs. These include cayenne, chamomile, ginger, licorice, tumeric and mint (wintergreen). Cooking with them or using them to make a therapeutic tea may have a mild anti-inflammatory effect. Stronger botanical preparations can be used to relieve pain and inflammation, but like pharmaceutical medicines, they should be prescribed by a doctor.

Nutrients derived from plants can also be taken as supplements to relieve inflammation. Bioflavonoids, such as quercitin derived from citrus fruit, help decrease inflammation in many ways, from lowering histamine levels to inhibiting formation of pro-inflammatory mediators such as leukotrienes and phospholipase A2.

Bromelain is a proteolytic enzyme derived from pineapple. Taken with food, this nutrient helps digest food; but when taken away from food, it inhibits production of inflammatory prostaglandins and prevents blood clots.

Nutritional Supplements

Several vitamins and minerals are essential for reducing inflammation and maintaining healthy tissues. A whole foods diet high in fresh vegetables is the best source, but a multivitamin can supplement when necessary.

Additionally, glucosamine sulfate and/or chondroitin sulfate may help relieve joint pain associated with osteoarthritis by stimulating production of glycosaminoglycans, the molecules used to build connective tissue such as bone and cartilage. Sometimes is it necessary to take these supplements for several weeks before effects are noticed.

Always talk to your doctor before taking any new medications, whether natural or pharmaceutical.

Parents Can Help Prevent Childhood Obesity

According to the National Institutes of Health, the number of overweight children and adolescents has doubled over the past two to three decades, in both sexes and all ages and races. Obese children are developing chronic diseases previously diagnosed only in adults, such as type 2 diabetes mellitus, high cholesterol, hypertension, sleep apnea, orthopedic problems and liver disease. Obesity can have many causes, but the major determinants are diet and lifestyle. Here, parents have a role to play in preventing childhood obesity.

Turn Off the Television

Aside from school and sleep, American children and adolescents spend more time watching television than doing any other activity. Not surprisingly, kids who watch the most TV have the highest rates of obesity and studies have shown that increased time spent watching television is associated with increased body weight.

Television can contribute to weight gain in several ways. Most obviously, it is a sedentary activity. When TV is combined with snacking kids learn mindless eating and they often overeat. Furthermore, companies selling foods high in sugar and fat spend enormous amounts of money on television commercials targeting children, hoping kids will influence what their parents buy and develop lifelong habits of eating their products. As marketing of junk food has increased, so has consumption of these products.

Parents can move televisions out of bedrooms and limit time spent watching TV and playing videos games to one or two hours per day. Children need opportunities for daily exercise, whether it means joining a sports team, taking a dance class or playing outdoors with friends. These activities also foster social and intellectual development.

Give Good Nutrition

Because adults often retain the eating habits they learn when they are young, good nutrition is especially important for children. Parents should set regular meal and snack times and provide healthy food choices. They should encourage kids to eat slowly because satiety signals will be better understood and food is digested more effectively when the body is relaxed.

Children should be taught to eat only when they are hungry and food should not be used as a reward or punishment. Caregivers should decide which foods children eat, and children should decide how much they consume to satisfy hunger.

Parents can involve kids in grocery shopping and food preparation to help them learn about nutrition and develop good food habits. If parents need more information about nutrition and healthy meal preparation, they can take cooking classes with their children. Creating new mealtime traditions that fit into a busy schedule can be challenging but well worth the effort.

Eat Well Away From Home

Home isn’t the only place where children eat; restaurants and school lunches are also important factors in nutrition and childhood obesity. Parents can help kids select healthy meals when eating out, and creating good eating habits at home will teach kids to make smart food choices on their own.

Caregivers should be aware of what their children are eating at school, not just for lunch but from vending machines as well. Parents can discuss these issues at meetings of Parent Teacher Associations and with school administrators and policy makers at local and state levels. They can also provide kids with healthy snacks to take to school as vending machine alternatives.

Be a Good Role Model

Parents and caregivers are role models for children. If they provide healthy foods and encourage daily physical activity, kids will learn and repeat these behaviors. When parents set a good example and are consistent in their rules, children have a better chance of growing into healthy adults.

The Basics of Bioidentical Hormones

The latest trend in the management of menopause is bioidentical hormone replacement therapy (BHRT). Natural hormones have been gaining in popularity as an alternative to conventional treatment, especially after the Women’s Health Initiative raised concern about increased risk of heart disease, breast cancer and dementia associated with synthetic estrogen and progesterone. Much misinformation and misunderstanding has made bioidentical hormones a tricky topic, but reviewing the basics will help clarify the confusion.
   
Biochemistry and Physiology

“Natural” is an ambiguous term with many different interpretations. “Bioidentical” more precisely describes hormones that originate from plants and exactly match hormones made by the human body. They are derived from one of two botanical origins: diosgenin extracted from the Mexican wild yam, or beta-sitosterol extracted from soybeans. These plant derivatives are similar to cholesterol, which the human body uses to make steroid hormones including estrogens, progesterone, and androgens such as testosterone and DHEA (dehydroepiandrosterone). Diosgenin and beta-sitosterol are chemically altered in the laboratory and after various enzymatic reactions they are biochemically identical to human hormones in both structure and function.

Natural Versus Synthetic

Bioidentical hormones are consistent with our normal physiology. Because they are duplicates of human hormones, our bodies are designed to recognize, utilize and eliminate them efficiently after they have served their purpose.

Changing the three-dimensional structure of a hormone changes the biological effects in ways that are not completely understood. Because the structure of synthetic hormones is foreign to the body, they may be metabolized differently, producing harmful break-down products that take longer to excrete. This increases risk of unpredictable and undesirable side effects, and exposure to potentially carcinogenic molecules. The widely held belief that natural hormones are safer than synthetic hormones makes good theoretical sense.

Supplementation Safety

Supplementation with bioidentical low-dose estrogen balanced with progesterone probably has limited impact on the risk of breast cancer, but long-term studies are needed before experts will know for sure. Until then, some women should be especially cautious. Those with a personal or family history of breast cancer should not take exogenous hormones. Women who know they have the gene mutation predisposing them to breast cancer, and those who have had benign breast disease with atypical hyperplasia, should also skip hormone replacement therapy, natural or not.

The Top Tier

Bioidentical hormones are just one of many natural choices for managing the symptoms of peri-menopause. Therapeutic choices can be categorized into three tiers of treatment. The best place to start is the least amount of intervention, or the bottom tier in the range of therapies. This includes diet, exercise, lifestyle changes and stress management. When more support is needed, supplementation with nutritional and botanical medicines is the next step up. The top tier, or most drastic intervention, is bioidentical hormone replacement therapy. When other options are not successful in resolving severe symptoms, BHRT is a last resort.

Compounded Prescriptions

The unique needs of each woman can be met when bioidentical hormones are compounded. After laboratory tests determine endogenous hormone levels, a doctor or pharmacist formulates a prescription to provide only what is missing in precise amounts. Compounded BHRT may include estrone, estradiol, estriol, progesterone, testosterone and DHEA formulated into oral slow-release capsules, transdermal creams or gels, sublingual drops or vaginal suppositories and creams. Individualized prescriptions can provide the symptom relief that peri-menopausal women have been unable to find through other treatments.

It is always best to take only necessary medications, whether natural or conventional. Women who choose hormone replacement therapy should only take the minimum amounts needed to maintain optimal hormone levels in the body. Those interested in bioidentical hormones should talk to their doctor about their symptoms, treatment options and compounded prescriptions.

Supplements 101: Selecting Safe and Effective Natural Medicines

Every year billions of dollars are spent on natural medicines. As the holistic health movement continues to grow, more products are available and new companies are emerging. Supplements differ as much in quality as they do in effectiveness. Understanding some simple facts about selecting natural medicines can help you make the most of your money and get optimal results.

Important Questions

Dietary supplements do not need to be approved by, or registered with, the Food and Drug Administration before they are marketed. Manufacturers are responsible for establishing their own practice guidelines to ensure products are safe and contain the ingredients listed on the label.

Unfortunately, not all companies conduct the necessary testing and research to ensure a pure, safe, and effective medicine. What makes certain products better than others, and how can you tell the difference? When selecting supplements, consider the following questions:

• Where do the ingredients in this product come from?

A product is only as good as its raw materials. If plants used in herbal medicines are cultivated with pesticides, chemical residues may contaminate the finished product. If vitamins come from synthetic sources, the body may not be able to utilize them as well as vitamins coming from natural sources. Reputable companies should provide information about all ingredients they use in their products.

• Is there reliable research information available on this product?

As health care consumers’ demand for alternatives to pharmaceutical prescriptions continues to grow, so does interest in scientific research on natural medicines. Ask your doctor about studies supporting the supplements she or he recommends.

• Does the product information come from the maker or the seller of the product, or from a reliable, independent source?
  

Manufacturers that use independent laboratories to conduct studies on purity and efficacy of their product can provide you with unbiased and reliable information about their supplements. When requesting product information from a manufacturer, ask about the source of that information as well.

• Has an effective dosage been determined? 

Therapeutic doses vary with symptoms, age and weight. Even natural medicines can be toxic if too much is taken, or they may not work at all if you don’t take enough. With some supplements, results may not become apparent for six to eight weeks or more, but others work quickly. Talk to your doctor about the correct dosage and what to expect from products you are using.

• How will the supplement interact with other natural or pharmaceutical medications?

Serious side effects can occur if supplements are taken in the wrong combination with other medicines, whether natural or pharmaceutical. Stop taking a product if you experience unpleasant side effects, and always tell your doctor about all the medicines you are taking.

• What are the potential health benefits, risks and side effects?

Don’t take supplements you don’t need. Consider potential outcomes, whether good or bad, before taking any new medicines.

Basic Guidelines

Only use supplements that list the name and address of the manufacturer, a lot number or batch number, the date of manufacture and expiration date. When looking for herbal medicines, choose standardized products that list the scientific name, quantity and part of any plant ingredient.

Store supplements in a dry place away from heat and light, preferably in dark glass containers with a tight seal. Take inventory regularly and discard expired products.

Never self-diagnose. Seek medical attention for health problems and always consult with a licensed practitioner trained in the use of natural medicines before taking any supplements.