Category: Natural Care Center (NCC)

Embrace the Soothing Power of Aloe Leaf: Your Summertime Herb for Radiant Skin and More!

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summertime herb

As the sun’s rays grow stronger during the summer months, our skin yearns for rejuvenation and protection. One of nature’s most treasured gifts for summertime self-care is the aloe leaf. Beyond being a staple ingredient in skincare products, aloe vera offers a plethora of benefits that make it the perfect herb to embrace this season. In this article, we will delve into the various ways aloe leaf can enhance your summer experience while keeping you refreshed and revitalized.

Natural Sunburn Relief:

Nothing can ruin a fun day in the sun quite like a sunburn. Luckily, aloe leaf comes to the rescue with its remarkable healing properties. The gel extracted from aloe vera leaves contains powerful anti-inflammatory compounds that can soothe and cool sunburned skin. Applying a thin layer of fresh aloe gel to affected areas promotes healing, reduces redness, and provides immediate relief from pain and discomfort.

After-Sun Care:

While sunburn prevention is crucial, sometimes prolonged exposure to the sun is inevitable. Aloe leaf’s cooling and healing properties make it an ideal after-sun care remedy. By applying aloe gel generously to sun-exposed areas, you can alleviate pain, reduce inflammation, and promote faster healing. Aloe’s soothing effects also help prevent peeling and keep the skin hydrated, allowing you to bounce back from a sunburn and enjoy the rest of your summer adventures.

Hydration Booster:

Staying hydrated is crucial during the summer, and aloe leaf can help with that. Aloe vera juice, made from the inner gel of the leaf, is a fantastic natural hydrator. Packed with essential nutrients and vitamins, it replenishes the body’s water levels and aids in maintaining optimal hydration. By incorporating aloe vera juice into your daily routine, you can stay refreshed, combat heat exhaustion, and promote overall well-being.

Skin Rejuvenation:

Longer days spent outdoors often lead to increased exposure to environmental stressors, leaving our skin dull and tired. Aloe leaf, with its rich source of antioxidants, offers a natural solution for reviving your skin’s radiance. Applying aloe gel or using skincare products containing aloe vera can moisturize and nourish the skin, minimizing the appearance of fine lines and wrinkles. Furthermore, aloe’s antimicrobial properties can help combat acne and prevent breakouts, making it a versatile summertime herb for maintaining a healthy complexion.

Digestive Aid:

Maintaining good digestive health is essential, especially during the summer when we indulge in outdoor gatherings and barbecues. Aloe vera juice acts as a natural digestive aid, assisting in proper digestion and easing common summer-related digestive issues such as bloating and acid reflux. Consuming aloe vera juice before or after meals can soothe the digestive system, promote regularity, and contribute to an overall sense of wellness during the summer season.

As the temperature rises, harnessing the power of aloe leaf becomes increasingly valuable for maintaining your well-being throughout the summer. Whether you need relief from sunburn, hydration for your body, a rejuvenating skincare routine, or support for your digestive system, aloe vera is the go-to herb. Embrace this summertime treasure and enjoy its countless benefits. Let aloe leaf become your trusted companion for a radiant, refreshed, and revitalized summer experience.

Remember to consult a healthcare professional before using aloe vera internally or if you have specific health concerns. If you are looking to have an herbal medicine consultation with a practitioner, call or email our Natural Care Center. You can also learn more about herbal medicine through our integrative health programs at Maryland University of Integrative Health (MUIH). Find all of our herbal medicine programs here.

So, go ahead, soak up the sun, and let the wonders of aloe leaf enhance your summertime adventures!

Hydration 101: Essential Tips for Staying Refreshed and Healthy

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Hydration 101: Essential Tips for Staying Refreshed and Healthy

National Hydration Day is celebrated on June 23 each year. The beginning of summer is the perfect time to remember how essential hydration is to survive and thrive. Water is a huge part of the human body and crucial to every bodily function. At birth, water makes up about 75% of body weight. Dr. Eleonora Gafton, Program Director of the Whole Foods Cooking Labs at Maryland University of Integrative Health, explains the significant roles of water in the body: 

  • Transports oxygen, and nutrients through the blood to muscles and other tissues 
  • Eliminates metabolic wastes in the form of urine 
  • Absorbs muscle heat during exercise and dissipates it through sweat via the skin- regulating body temperature 
  • Helps digest food through saliva and gastric secretions 
  • Lubricates joints and cushions organs and tissues 
  • Keeps mucosa moist 
  • Supports health brain function 

According to Dr. Eleonora Gafton there are various sources of hydration besides water. These include water in other beverages and food. Approximately 1/5 of total water intake comes from food.1 Good sources include cabbage, celery, cucumber, grapes, melons, zucchini, and watermelon. 

Contrary to popular belief, almost all beverages are hydrating including still water, sparkling water, soda, sports drinks, milk, juice, tea, and even coffee and lower-alcohol beer.2 That said, Dr. Gafton suggests consuming many of these drinks in only limited quantities to avoid excessive consumption of caffeine, sugar, and/or alcohol content.  

Some of the best sources of water to stay hydrated are:  

  1. Purified water: Water that is produced by distillation, deionization, reverse osmosis, and carbon filtration. Impurities cannot exceed ten parts per million, and the water is free of contaminants and chemicals.
  1. Spring water: Water that flows to the surface of the earth and is collected only at the spring.
  1. Tap water: Depending on where you live, tap water is often a cheap and healthy option.
  1. Black, green and herbal tea: Teas not only help hydrate but can be a source of health-promoting phytochemicals. There are many options here, but some “cooling” ones for hot days include hibiscus, spearmint, peppermint, and chamomile. If you drink black or green tea (Camellia sinensis) be aware that they contain varying levels of caffeine and related stimulants. For the best results, use whole herbs rather than instant teas, which often contain added sugar or artificial sweeteners.

How to know if you are dehydrated? 

Some signs of mild to moderate dehydration include thirst, decreased urination, dry mucous membranes, a stick mouth, fatigue and muscle weakness, dizziness, and headache.

Recipes to Stay Hydrated 

Sun Tea- Hibiscus flowers:

  • Place herbs in a glass vessel 
  • Cover with water 
  • Allow the vessel to be exposed to sun for several hours (4-6)  
  • The vessel must be tightly covered 
  • Same process for moon tea 
  • Cold infusion is preferred for some herbs like marshmallow due to mucilage or bitter principals which are denatured by boiling water 

Basic formula: 

  • 1 ounce of plant material to 32 oz of water 

Magic Mineral Broth – excellent for hydration as it is filled with electrolytes:

  • Mixture of grounding root vegetables 
    • Carrots, celery, leeks, onions, non-starchy potato, sweet potato, burdock 
  • Aromatic herbs and spices 
    • Bouquet garni, juniper berries, bay leaf 
  • Sea vegetable 
    • Kombu or Wakame or Kelp 
  • Filtered water – make sure all your ingredients are always submerged under the water. 
  • 1 tsp Celtic Sea Salt

Simmer on low for 2-4 hours for full extraction 

Flavored water:

  • Water, cucumber sliced, and fresh dill or basil 
  • Water, citrus slices like orange, lemon, lime, or fresh mint 


  1. Institute of Medicine (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. 
  2. Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717–723.   

Maryland University of Integrative Health (MUIH) stands out for its unique nutrition programs. MUIH offers one of the few integrative Doctor of Clinical Nutrition program in the U.S., and the Master of Science in Nutrition and Integrative Health is one of only two master’s degree programs in the U.S. accredited by the Accreditation Council for Nutrition Professional Education.

Additionally, MUIH offers other different programs in nutrition to start or complement your holistic wellness career: 

Looking to see a Nutritionist at the Natural Care Center to meet your nutritional needs? Integrative nutritionists use science-based diet and nutrition therapies to support your health and well-being.  

During your first visit at the NCC, your practitioner will gather information about your health and personal history, review your dietary preferences and health concerns, and assess your nutritional status. To talk with someone about making an appointment, call 443-906-5794 or email .

Embrace Wellness at MUIH’s Natural Care Center

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This month, we are thrilled to shine the spotlight on a hidden gem in the world of holistic health – the Natural Care Center (NCC) at Maryland University of Integrative Health (MUIH). The center is a beacon of transformative healing that integrates traditional wisdom and modern science to promote optimal health and wellness.

A Confluence of Traditional and Modern Healing Techniques

The Natural Care Center provides a unique array of services combining age-old practices and cutting-edge methodologies. From acupuncture, Chinese herbs, yoga therapy, nutrition, Clinical Herbal Medicine, the NCC is your one-stop-shop for holistic health services. Our professionals specializing in these disciplines create a haven for those seeking to harmonize mind, body, and spirit.

Clinical Herbal Medicine: Nature’s Healing Bounty

We’re excited to announce the return of Clinical Herbal Medicine services to the NCC. This service, based on the learning outcomes of MUIH’s Clinical Herbal Medicine program, brings the healing power of plants to you. Clinical Herbal Medicine is a holistic practice that integrates the traditions of Western Herbalism with the latest scientific research on plant-based medicines. This service provides individualized support to clients, fostering resilience, and promoting overall health and wellness.

Telehealth: Wellness at Your Fingertips

In an era where convenience is paramount, we are excited to offer telehealth services for all our disciplines. Whether you’re seeking advice on nutrition, or herbal medicine, our services are just a click away. Telehealth ensures you receive timely care without compromising on the quality of service, all from the comfort of your home.

In-Person Appointments: A Personalized Experience

For those who prefer an in-person touch, the NCC offers appointments for Acupuncture, Chinese Herbal Medicine, Yoga Therapy, and Nutrition. Our practitioners are committed to creating a safe and welcoming environment where your wellness is the priority. Experience the therapeutic power of acupuncture, discover the healing properties of Chinese herbs, immerse yourself in the transformative practice of yoga therapy, all at our center.

Special Offers and Discounts

New to the NCC? We extend a warm welcome to our first-time visitors with an exclusive offer. New patients can receive a $25 discount on their first appointment. It’s our way of saying thank you for choosing the NCC as your holistic health partner.

Supporting our Heroes

In acknowledgment of their service and sacrifice, we offer special discounts for US Veterans. We believe in the power of holistic health practices in supporting the well-being of our brave servicemen and servicewomen, and this is our small way of giving back.

Harness the Power of Seasonal Transition

As we transition into a new season, there’s no better time to check in for your health and wellness. Seasonal changes can impact your body in various ways, making it essential to adapt and realign. Whether it’s adjusting your diet, incorporating new meditation routines, or simply managing the changes in your environment, our experts are here to guide you on this journey.

MUIH’s Natural Care Center is not just a healthcare provider but a partner in your wellness journey. Our holistic approach, coupled with the convenience of telehealth and our special discounts, make NCC an irresistible choice for those seeking a balanced, healthier life.

Make an appointment today and step into the world of holistic wellness with us. Your journey to optimal health and well-being awaits you at the Natural Care Center.

7 Tips for Springtime Health

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The transition from winter to spring can be challenging for our bodies. The shift in seasons and increase in allergens can affect our sleep patterns, energy levels, and mood. When we are mindful of these changes and take intentional steps, it can be easy to support our health during this time.  

Bevin Clare, Program Director for the Master of Science in Clinical Herbal Medicine at Maryland University of Integrative Health offers seven tips to help our bodies transition from winter to spring. 

  1. Eat more sour and bitter foods. These flavors are associated with springtime and can help to cleanse and detoxify the body. A few examples include drinking water with fresh lemon or eating fresh grapefruit, endive, arugula, spinach, artichokes, or chicory. Many excellent, warm, nourishing soups are perfect for spring and a wonderful way to cleanse or detoxify. 
  2. Drink detox teas. Consuming teas that support detoxification is a fantastic way to support the liver and lymphatic system. Some of the best detox teas for springtime include dandelion tea and red clover tea. 
  3. Limit your exposure to allergens. Springtime is the peak season for pollen allergies. If you are allergic to pollen, try to limit your time outdoors or wear a mask when outdoors.
  4. Try herbs for allergy prevention and relief. Some herbs, like nettles, are considered natural antihistamines that may inhibit the receptor sites where histamine typically activates. Licorice root can be helpful as an anti-inflammatory. Eyebright and Euphrates Mint herbs can help with colds and allergy relief and have anti-inflammatory actions. 
  5. Try local honey for allergy prevention. Local honey is a fantastic way to introduce yourself to local pollen and prevent seasonal spring allergies. 
  6. Get moving. Movement is a great way to support your lymphatic system. Even raising your arms above your head is simple and effective practice. Ashwagandha is an herb you can try to support overall stamina and energy levels during the day.
  7. Use a diffuser. Get an aroma therapy diffuser and diffuse supportive herbs, such as lavender or eucalyptus for lung health. Doing some deep breathing can also be extremely helpful.

For more tips, watch the replay of Bevin’s recent webinar, Ask The Herbalist: Springtime Health for the Whole Family. and sign up for another webinar to support your health and wellbeing.  MUIH’s one of a kind herbal medicine programs recognize and respect the power of nature and herbs in promoting health and wellness, by integrating cultural traditions and contemporary science and research. 

For 40 years, patients have received healing experiences from the Natural Care Center, the student clinic at Maryland University of Integrative Health. To craft a personalized nutrition plan, experience relaxation with yoga therapy and acupuncture techniques, and achieve balance with herbal medicine, visit 

The Enduring Legacy of the NADA Protocol

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Dr. Shannon Rojas

In the 1970’s following the civil rights movement, the Vietnam War and soldiers returning home, communities all over the United States were suffering – especially marginalized, lower income Black, Brown and BIPOC communities.  In the South Bronx in New York, people were suffering in the wake of preventable diseases because of a lack of access to healthcare.  In an act of resistance, these communities began taking their health care into their own hands.  

It was there that community leaders began to mobilize, and an empowering spiritual and social revolution began. Through the studying of alternative methods and utilizing the whole person approach to healing (addressing body, mind, and spirit) that is core to many indigenous cultures, the protocol was developed. Led by the Black Panther Party and The Young Lords, activism, empowerment, and the use of alternative health care helped to propel these communities into a different and viable model for social consciousness, health, and healing. The study of acupuncture was central to this model and quest for health equity.  

Care was offered in what developed to be the Lincoln Detox/Recovery Program, where Dr. Michael O. Smith served as medical director and a major ally for the social consciousness and activism that was created within this annex of Lincoln Hospital. Serving as a drop-in community center that also provided medical care, Dr. Smith spearheaded more publicity and recognition around the need for care, and for the demographics served in this community. There, one would take a seat in a healing circle and receive 5 tiny needles in each ear.  Through this treatment, the 5-point protocol became a powerful tool for social change and consciousness.  

The 5-point protocol, also following the theory of the 5 elements, decreased cravings, anxiety, quelled anger, settled the nervous system, assisted with movement through grief and calmed the heart/spirit. Individuals received an opportunity to re-set, resolve and restore, raising their individual vibrations and that of the communities to which they belonged. Opportunities to build hope and start again were created. Changes began to occur and moved concentrically to families, to neighborhoods and into communities. The healing occurred one person at a time and continues. 

nata protocol

The protocol addressed a myriad of physical and behavioral health concerns and focuses on wellness and the art of being well, moving with intention, and practicing the art of listening and stillness amid chaos. The following are the spiritual descriptions of the 5-needle protocol:   

  • Point #1 – The Sympathetic Point – This Earth point correlates to serenity and works to calm the sympathetic and parasympathetic nervous systems. It provides the calm and peaceful knowing that comes without doubt or scrutiny. It soothes the spirit, provides serenity (yin time); relieves fight, flight, freeze and fawn, and provides inner security. It slows the mind, calms circular thinking, and guides the body away from being reactionary and provides movement towards responsiveness. It brings forth the relaxed energy of late summer. This Earth point’s gift is empathy and creates firm ground to care for oneself and for others with grace and compassion.
  • Point #2 – The Shen Men Point – This Fire point, known as “Spirit Gate,” engenders a greater connection to self and others. It oversees the body’s circulation, the movement of blood, and the heart’s ability to love, exercise self-control, and communicate. It ignites the joyous energy of high summer. Love and a light heart are the gifts of this Fire point as it helps to guide us in how we circulate with ourselves and with others. It helps us foster a deeper relationship with ourselves as a bridge to deepening relationships with others and helps us to self-reflect and analyze our ability to be one with ourselves as a gateway to our connections with others.
  • Point #3 – The Kidney Point – This Water point helps to balance fear and courage, while providing calm and peace in the presence of “not knowing all the answers”. Its correspondence with winter’s powerful, yet quiet energy, helps to create a deep connection with both one’s ancestral wisdom and one’s inherent power. In balance, it provides us with the will to get through all difficult passages and has the fortitude to provide energy to fuel us through the most difficult challenges. This water point’s gift is stillness and intentional listening which help us to recognize the power of our inner knowledge and intuition, and the fortitude and will to move through difficulties with steadiness and strength.
  • Point #4 – The Liver Point – This Wood point is a conduit for the expression of free-flowing emotions and helps to clarify our thoughts. In balance, it allows for vision, creativity, hope, and planning. It assists us in seeing things outside of the box and to see things from different angles, giving rise to different considerations. Its spring energy reawakens the promise of tomorrow and increases the possibility for growth and change. One’s ability for transformation comes from this energy and helps to keep life moving forward. Hope is the gift of this Wood point.
  •  Point #5 – The Lung Point – This Metal point is associated with the ability to keep what is valuable and to let the rest go — physically, emotionally, and spiritually. In doing so, space is provided for greater possibilities. Its corresponding season is autumn, and its connection is with grief and awe. Acknowledgment is this Metal point’s gift, inclusive of all things that have come before and passed. In balance, it allows us to navigate transitions, no matter how difficult, knowing that we must surrender to what is, and continue to move forward with life, in harmony. This point assists us with the true practice of moving with the rhythm of life: taking in and letting go, as we do with breath.  

The 5-needle wellness protocol is meant to support us throughout the day by bringing ease to life, privately, in community, and in whatever life circumstance or daily occurrence we find ourselves. We experience benefits such as better sleep, balanced mood, reduced fatigue, decreased pain, etc. This brings forth balance, ease, and peace. Treatments can last 20-45 minutes per encounter and can serve by being incorporated into one’s lifestyle/daily activities. It is geared toward daily activity/meditation and ongoing recovery. Whether by individual treatments or as a long-term goal or aspiration, one’s willingness and ability to be amidst stillness, creating a serene place, and allowing the heart to speak, as one listens, increases. 

As a result, in 1975, co-occurring with the beginning of the Traditional Acupuncture Institute (now MUIH), the National Acupuncture Detoxification Association was born and began serving as an educational and advocacy-driven organization. NADA is committed to training community leaders, members, and a variety of systems of care, on the social impact, necessary healing and empowerment of individuals that can be actualized with the use of the NADA protocol. The training is inclusive of the organization’s rich history in social change and consciousness and the importance of cultural responsiveness, in all facets of health care delivery. The training shines a light on the systems that work against all communities, contributing to the lack of access to health, therefore barring any semblance of health equity. 

Since the NADA organization’s inception, the use of the protocol has expanded. This evidence-based protocol is now used as an adjunctive treatment that works in concert with traditional methods of care addressing a myriad of behavioral health concerns and augmenting positive treatment responses to a host of other medically managed ailments. Its international and national presence is embedded in carceral states, educational facilities, health departments, medical centers, and community centers. Today, the protocol is utilized in the military, the VA (Veterans Affairs), general hospitals and is the foundation for the protocols utilized in Battlefield Acupuncture, Acupuncturists without Borders, and other trauma-informed treatment modalities. It is also a resource used in many settings where health care and wellness delivery occur. The protocol has historically been a gateway to community health, where seeds are planted, self-empowerment begins to sprout, and community liberation becomes the soil from which community growth and well-being can be cultivated. 

Because of the Lincoln Recovery Program’s revolutionary roots and status, it became a target for shut down by city and state officials. However, the legacy of Lincoln’s recovery is its power to continue its advocacy through the storytellers that came out of it. The Lincoln Recovery Center with or without walls, continues to impact change. I am one of those people who served there. That is how my acupuncture education began. In the trenches, I saw first-hand the power of transformation. The truth is embedded in history so that everyone recognizes the power of a people, a community when self-advocacy and education is at the core of revolutionary activities. It is truly a powerful movement when education is involved. Knowing what you are up against can allow you to mobilize efforts. That, coupled with the power of spirit, gives birth to all sorts of possibilities and is healing, in action, at its core.

Dr. Michael Smith and Bob Duggan, Founder and President Emeritus of MUIH, were contemporaries and friends. Both were committed to community and saw the healing potential when cultural responsiveness is deeply woven into the process. At the time, other faculty were also involved in weaving commitment to community into the acupuncture curriculum. From the very beginning, elevating all communities has been a part of the fabric of what we do at MUIH. This is a key element as to why so many, including myself, chose to study at MUIH. It is this commitment to the community to be a resource and an ally to the underrepresented and underserved. To be a vehicle for access while providing care in all communities, no matter the socio-economic standing. All communities should have the ability to choose integrative health models that speak to their whole selves. This is why I chose; we continue to choose MUIH.  

Acupuncture services are offered at the Maryland University of Integrative Health’s on-site Natural Care Center. In alignment with our commitment to community health and wellness, services are offered at the University’s internal and external clinic sites. 

Dr. Sharon Jennings-Rojas is the Department Chair for the Acupuncture and Herbal Medicine Department at Maryland University of Integrative Health. Her 32-year career in the field includes a strong emphasis in community outreach, healthcare advocacy and healthcare access. In addition to her private practice, she also served as an acupuncturist for the Howard County Health Department from 2005 – 2012 and currently serves as the doctor of acupuncture and herbal medicine for the Howard County Detention Center where she cares for residents and staff. She trained as an AcuDetox Specialist at the Lincoln Recovery Center in 1991 and has been a NADA member for over 30 years. She now serves on NADA’s executive board and on the executive board for the Council of Colleges of Acupuncture and Herbal Medicine.

The Community Health Initiative (CHI) program has been an integral part of Maryland University of Integrative Health’s (MUIH) acupuncture curriculum for decades. Our master’s level acupuncture students host FREE auricular (ear) acupuncture clinics each week during the trimester.  Join our meet-up group to stay informed on the schedule at all three locations in Maryland

5 Tips to Improve Your Heart Health

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heart health

February is American Heart Month, and while this is an important topic all year round, this is a wonderful time to raise awareness about making changes and choices to improve cardiovascular health. Understanding the root causes of heart disease can guide the development of preventative strategies, such as the use of integrative medicine and a holistic approach to self-care. 

According to the Centers for Disease Control and Prevention (CDC), heart disease mortality is increasing in working-age adults. As the leading cause of death for men and women in the United States, it is crucial to be proactive about our heart health. Cardiovascular disease typically involves the development of plaque in the arteries that obstruct or reduce blood flow and can cause heart attack or stroke. Several factors contribute to plaque formation, including foods rich in sugar and cholesterol, excess stress, alcohol consumption, smoking, and a sedentary lifestyle.  

Depending on the specific illness, the symptoms of heart disease can show up as indigestion, heartburn, nausea, vomiting, excessive exhaustion, upper body discomfort, dizziness, shortness of breath, swelling of the feet or ankles, excessive fatigue, fluttering in the chest, or chest pain and discomfort.  

How can we be more proactive in reducing our risk of heart disease? Here are some simple tips to consider to care for our hearts: 

  • “There are many aspects of heart health, and nutrition is part of it. We have an abundance of whole foods that are excellent sources of polyphenols. These are compounds found in whole foods and have antioxidant properties; they scavenge the free radicals which are formed in our bodies. Red wine in moderation, green tea, and chocolate are only a few to mention,” says Eleonora Gafton, Program Director Whole Foods Cooking Labs, and Associate Professor at MUIH.
  • Adopt healthier behaviors such as a balanced diet, regular exercise, and avoiding smoking and excessive alcohol consumption. As Gafton explains, “Even when something is good for us, we need to be mindful and not overindulge. In addition, our body makes its antioxidants like CoQ10, one of the most potent antioxidants that support our heart muscles. Most of us know about the supplement, yet we also have foods high in CoQ10, like wild-caught salmon.”
  • “Herbal medicines can offer a variety of benefits for supporting heart health. Hawthorne (Craetagus oxycantha) has a long history for supporting a healthy heart, and has been examined for its hypotensive and antioxidant effects. It is a safe herbal medicine and well tolerated, and a good place to begin if you want to add in extra support and prevention,” says Bevin Clare, Program Director Clinical Herbal Medicine, and Professor at MUIH.  
  • Monitor your blood sugar and cholesterol levels to keep your blood pressure under control. Increase your fiber, omega 3-fatty acids, fruits, nuts, avoid fatty foods, red and processed meats. Having regular checkups with your doctor can help to monitor and manage these health markers.
  • Learn to manage stress through relaxation techniques like yoga or meditation. Have a supportive social network that you can rely on. Get the proper amount of rest by practicing good sleep hygiene and having a sleep schedule. Sleep tips include keeping your bedroom dark, taking a warm bath, and avoiding screens, such as smart phones, in the evening.  

Remember, these changes should become new habits for life. Following these tips can significantly reduce your risk of developing cardiovascular diseases. 

For 40 years, patients have received healing experiences from the Natural Care Center, the student’s clinic at Maryland University of Integrative Health. To craft a personalized nutrition plan, experience relaxation with yoga therapy and acupuncture techniques, and achieve balance with herbal medicine, call 443-906-5794 or visit