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Health, Wellness & Nutrition Center, LLC, 3234 West Truman Boulevard, Jefferson City, MO (2026)

03/16/2026

Low-Dose Aspirin and Cancer

While more studies involving larger groups of people are needed, a recent cohort study has indicated low-dose aspirin in older adults is not associated with reduced cancer rates. Instead, those taking low-dose aspirin had a 15% increase in cancer occurrence.

Eligible patients were free of cardiovascular disease, dementia, and independence-limiting physical disability. Likewise, research has indicated starting a low-dose regiment at an older age had no effect on cancer outcomes.

Given the long-standing risk for peptic ulcer disease, one should carefully weigh the risks and benefits of low-dose aspirin use. Additionally, the increased risks of brain bleeds combined with evidence showing no difference in stroke incidence between those taking aspirin and those not warrants re-evaluation of use.

Dianna Richardson ND March 2026

References:

Orchard SG, et al "Cancer incidence and mortality with aspirin in older adults: follow-up of the ASPREE trial" JAMA Oncol 2026; DOI: 10.1001/jamaoncol.2025.6196.

Wu Q, Yao X, Chen H, Liu Z, Li T, Fan X, Zhang G, Yu L, Chen M, Xu C, Zhang R, Chen B, Sui X, Leung EL. Long-term aspirin use for primary cancer prevention: An updated systematic review and subgroup meta-analysis of 29 randomized clinical trials. J Cancer. 2020 Sep 14;11(21):6460-6473.

Nguyen TNM, Sha S, Chen LJ, Holleczek B, Brenner H, Schöttker B. Strongly increased risk of gastric and duodenal ulcers among new users of low-dose aspirin: results from two large cohorts with new-user design. Aliment Pharmacol Ther. 2022 Jul;56(2):251-262.

Cryer B, Mahaffey KW. Gastrointestinal ulcers, role of aspirin, and clinical outcomes: pathobiology, diagnosis, and treatment. J Multidiscip Healthc. 2014 Mar 3;7:137-46.

Cloud GC, et al. Low-dose aspirin and the risk of stroke and intracerebral bleeding in healthy older people: Secondary analysis of a randomized clinical trial. JAMA Network Open. 2023;6(7):e2325803.

03/16/2026

Pecans

Pecans are a healthy nut when eaten on their own or as part of a hearty vegetable recipe. Typically associated with desserts, there are many ways to enjoy them in savory dishes. With several health benefits, pecans can easily become your new favorite snack.

There are over 1,000 varieties of pecans. Pecans can be purchased raw or roasted, salted or unsalted, and shelled or unshelled. You may also find ground pecan products, like pecan meal or pecan flour. Pecan butter and pecan oil are also options.

Naturally low in carbohydrates. one ounce of pecan halves contain 4 grams of carbohydrates—the majority come from fiber.

Pecans are a high-fat nut with 20 grams per ounce. Fortunately, the majority of fat in pecans comes from heart healthy monounsaturated and polyunsaturated fatty acids.

Additionally, an ounce of pecans provides 2.6 grams of protein.

When considering vitamins and minerals, pecans contain vitamin E and vitamin A. They also have some B-vitamins, potassium, phosphorus, magnesium, calcium, and zinc.

Health benefits of pecans come from their unsaturated fat and fiber content. Additionally, pecans are high in polyphenols with antioxidant effects. Pecans are beneficial for diabetes, weight management, heart health, reducing cancer risks and promotion of bowel regularity.

Pecans benefit blood sugar control in several ways. Healthy fat content combined with low carbohydrate levels prevent spikes in blood sugar. The fiber in pecans also helps to stabilize blood sugar. Increasing intake of tree nuts (without increasing total calorie intake) has been shown to lower hemoglobin A1C levels along with fasting glucose—two key markers for diabetes management.

Next, consuming pecans and other tree nuts is associated with a lower body mass index (BMI) and waist circumference. While pecans are high in calories, they are a satisfying and nutritious food that helps regulate blood sugar and appetite. Stick to a handful or 1/4 cup serving to be mindful of your portion size.

Where heart health is concerned, pecans have potassium, which helps lower blood pressure, and fiber, which helps reduce cholesterol. Consuming a handful of whole pecans daily has been found to improve lipid profiles by reducing LDL and total cholesterol levels.

Additionally, post-menopausal breast cancer is inversely associated with the intake of tree nuts like pecans. Researchers followed more than 62,000 women for over 20 years. The data indicates that eating 10 grams of nuts daily reduces the risk of certain types of cancer. This research demonstrates the preventative benefits of nut consumption.

Finally, the fiber in pecans is essential for digestive health. Fiber regulates bowel movements and may even reduce the risk of intestinal cancer. This may occur through eliminating toxins and supporting healthy gut bacteria. Fiber is crucial for physical well-being.

Caution should be used if you have tree nut allergy. Despite being exceptionally healthy, pecans may be reactive in those with other tree nut allergies.

Dianna Richardson, ND March 2026

References:

1. Viguiliouk E, Kendall CW, Blanco Mejia S, et al. Effect of tree nuts on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled dietary trials. PLoS ONE. 2014;9(7):e103376. doi:10.1371/journal.pone.0103376

2. O'neil CE, Fulgoni VL, Nicklas TA. Tree nut consumption is associated with better adiposity measures and cardiovascular and metabolic syndrome health risk factors in U.S. adults: NHANES 2005-2010. Nutr J. 2015;14:64. doi:10.1186/s12937-015-0052-x

3. Naturally Nutritious, Nutrition in a Nutshell. National Pecan Shellers Association.

4. Mckay DL, Eliasziw M, Chen CYO, Blumberg JB. A pecan-rich diet improves cardiometabolic risk factors in overweight and obese adults: A randomized controlled trial. Nutrients. 2018;10(3). doi:10.3390/nu10030339

5. Van den Brandt PA, Nieuwenhuis L. Tree nut, peanut, and peanut butter intake and risk of postmenopausal breast cancer: The Netherlands cohort study. Cancer Causes Control. 2018;29(1):63-75. doi:10.1007/s10552-017-0979-7

6. Improving Your Health With Fiber. Cleveland Clinic.

7. Everything You Need to Know About Tree Nut Allergy. American Academy of Allergy Asthma & Immunology.

8. Nutty Pecan Facts. National Pecan Shellers Association.

9. Types of Pecans. Berkeley Wellness, University of California.

10. Nuts, pecans. FoodData Central. U.S. Department of Agriculture.

03/13/2026

Seafood Surprise!

(Gluten free, dairy free, Alpha gal safe*, Diabetic friendly)

Ingredients:

1 lb. shrimp, peeled & deveined
1/3 lb. crab (for alpha-gal do NOT use imitation crab; Blue crab is safe)
1 can Black beans, rinsed
15 oz. tomatoes, diced
2 heaping tablespoons of Rotel
1/3 cup frozen corn
Couple handfuls of fresh spinach
Green onion tops
1/2 cup sliced mushrooms (optional)
1 tablespoon capers (optional)

Sauce;

1/4 cup melted butter or plant-based butter (no carrageenan)
1 1/4 cups of broth (your choice of chicken, vegetable, or fish)
1 tablespoon of gluten-free flour
1 tablespoon garlic
1 teaspoon onion granules
1/4 cup non-dairy parmesan cheese (Follow Your Heart is good)

Directions:

In deep skillet, melt butter. Quickly add flour, onion, and garlic. Stir in broth; combine thoroughly. Simmer while adding:
black beans, tomatoes, rotten, corn, spinach, mushrooms, green onion tops and capers (if using).

Continue to simmer for about 7-10 minutes to combine flavors and slightly thicken sauce.

Add shrimp and crab. Continue to simmer until shrimp are cooked through (change in color from pink to white. Turn off skillet and allow to rest for 5 minutes before serving.

This is a versatile recipe. You can serve as is or combine with cooked pasta or rice.

*For those with Alpha-gal it is important to choose Blue crab as a safe option to avoid negative reactions. You could also substitute a little cooked chicken instead. Are you a shrimp lover? then just add a few more shrimp!

This is an original recipe you are welcome to use. However, permission is not given to reproduce for sale (written or the dish itself).

Dianna Richardson, ND March 2026

03/12/2026

Please be aware, due to circumstances beyond our control, our phone system is not working today.

Lisa is in the office until 5:00pm for any items you may need.

Thank you for choosing HWNC for your health needs.

03/08/2026

Tai Chi

Based on martial arts principles, Tai Chi involves slow meditative movement combined with mindful breathing. Thus, making it a gentle, low-impact form of activity. For this reason, it is particularly suited to older adults, those who experience chronic pain, and others who require low-intensity exercise.

The health benefits of Tai Chi are far reaching. Research has indicated both mental and physical wellbeing can be improved with this exercise practice. The following are only a few of the ways Tai Chi provides an avenue to a healthier you.

For both younger and older adults, getting adequate sleep is a challenge. Research has found older adults doing two classes (or taking part in two sessions at home) significantly improved sleep after 6-8 weeks. Additionally, young adults with anxiety experienced a reduction of anxiety symptoms and improved sleep after 8-10 weeks of practice. Perhaps the key is the cortisol reduction factor in both groups.

Furthermore, studies show regular Tai Chi practice may improve cognition, focus, and memory. While these are critical for older adults, younger individuals suffering ADD, ADHD, traumas and more may also benefit from this gentle practice. This includes those with PTSD and CPTSD. Additionally, research suggests regular Tai Chi practice helps older adults both physically and staying sharp mentally.

Moreover, regular Tai Chi practice is linked to reduction in chronic pain. Studies has also found it helped with fibromyalgia symptoms. Most importantly to those over age 50, doing Tai chi is linked to reducing pain and increasing mobility in those with arthritis. Due to the gentle movement, Tai Chi provides a means for those with chronic pain to increase activity levels (without additional pain).

Lastly, Tai chi is an excellent choice for postmenopausal women to strengthen and tighten muscles while reducing the harsh effects of cortisol and menopause. Many women mistakenly choose aggressive workouts that worked well in younger years. However, these can be detrimental as we age. Intense workouts can further raise cortisol and defeat the reason for working out.

Tai Chi can be performed as a sitting practice or as a standing practice. There are numerous videos, CDs and in-person classes available. Most importantly, there are varying levels. Whether you are a beginner or a seasoned practitioner, Tai Chi offers a means to improve your health— both mentally and physically!

Dianna Richardson, ND March 2023

References:
Huston P, McFarlane B. Health benefits of tai chi: What is the evidence? Can Fam Physician. 2016 Nov;62(11):881-890.

Chan AW, Yu DS, Choi KC, Lee DT, Sit JW, Chan HY. Tai chi qigong as a means to improve night-time sleep quality among older adults with cognitive impairment: a pilot randomized controlled trial. Clin Interv Aging. 2016 Sep 16;11:1277-1286

Caldwell KL, Bergman SM, Collier SR, Triplett NT, Quin R, Bergquist J, Pieper CF. Effects of tai chi chuan on anxiety and sleep quality in young adults: lessons from a randomized controlled feasibility study. Nat Sci Sleep. 2016 Nov 14;8:305-314.

Peter M. Wayne PhD, Jacquelyn N. Walsh BS, Ruth E. Taylor-Piliae PhD, RN, Rebecca E. Wells MD, MPH, Kathryn V. Papp PhD, Nancy J. Donovan MD, Gloria Y. Yeh MD, MPH Effect of Tai Chi on Cognitive Performance in Older Adults: Systematic Review and Meta-Analysis J Am Geriatr Soc 62: 25–39, 2014.

Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009 Jul-Aug;16(4):708-18.

Wang C, Schmid CH, Fielding RA, Harvey WF, Reid KF, Price LL, Driban JB, Kalish R, Rones R, McAlindon T. Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial. BMJ. 2018 Mar 21;360:k851.

Wang C, Schmid CH, Hibberd PL, Kalish R, Roubenoff R, Rones R, McAlindon T. Tai Chi is effective in treating knee osteoarthritis: a randomized controlled trial. Arthritis Rheum. 2009 Nov 15;61(11):1545-53.

Uhlig T, Fongen C, Steen E, Christie A, Ødegård S. Exploring Tai Chi in rheumatoid arthritis: a quantitative and qualitative study. BMC Musculoskelet Disord. 2010 Mar 5;11:43.

The Effects of Different Exercise Intensities and Modalities on Cortisol Production in Healthy Individuals: A Review. (2021). Journal of Exercise and Nutrition, 4(4).

03/02/2026

Forgotten Kitchen skills (that made eating cheaper)

Canning/Water Bath Preserving

• Allows buying in bulk from farmer’s markets or growing own.
• Seasonal foods at their freshest
• Longer shelf life than freezing
• You control additives
• Great for fruits and vegetables
• Also great for extra homemade bone broths

Making Bone Broth

• Can be made in crockpot (hands free cooking)
• Inexpensive as you are using scraps
• Use any bones—beef, chicken, turkey, wild game, fish
• Add seasonings you enjoy
• Control additives
• Have on hands broths for any recipe

Seasonal Foraging
• Berries
• Nuts
• Mushrooms (be sure of identification)
• Wild fruit
• Fishing
• Hunting (if wild game is preferred)

Sourdough and other Bread Starters

• Homemade bread is less expensive
• Control additives
• Sourdough starter can last for years if maintained

Pot Herb Gardening

• Allows for fresh additions to foods
• Excess can be hung and dried for later use
• Pots maintained inside can last for years
• Control contaminants in spices

Container Gardening

• Great in cities
• For single individuals
• Control pesticides
• Fresh at fingertips

Ditch Some Processed

• Gravy made from drippings
• Sides from whole foods
• Pancakes from scratch
• Same with desserts—control ingredients
• Ditch the packets, boxes, etc.

03/02/2026

If you are looking for a new twist on butternut soup, this may be the recipe for you! The dried seaweed is rich in iron and adds a slightly smoky flavor.

2 lbs. butternut squash
2 tbsp olive oil (or avocado oil)
4 cloves garlic
1 onion, thinly sliced
1 tbsp minced fresh ginger (or 1 teaspoon dried/powdered)
2 cup sweet potato, diced
4 inch piece dried kombu or kelp (look in Asian food section)
5 cup chicken stock or water (or vegetable stock to make vegetarian)
3⁄4 cup apple cider or juice
1⁄2 tsp cinnamon
1 tsp dried dulse flakes
to taste crème fraiche, to serve (optional *see substitutes below)
to taste salt and pepper

Directions:

Preheat the oven to 375°F. Cut the squash in half and remove the seeds. Place halves on oiled baking sheet and bake until tender, about 45 minutes. NOTE: in a hurry? Cut in half placing cut side down in microwave safe dish. Depending microwave cook 8-10 minutes.

Warm oil in a 4-quart soup pot over medium-low heat. Add the garlic, onion and ginger; sauté until the onions are golden, about 10 minutes.

Add the sweet potato, kombu and stock. Cover and bring the soup to a boil, then reduce heat and simmer until sweet potatoes are soft, about 15 minutes.

Discard the kombu.

Scoop flesh from the cooked squash into the soup, add apple cider, and puree until smooth using a blender or immersion blender.

Return the soup to the stovetop over medium-low heat. Stir in cinnamon, dulse, salt, and pepper. Serve hot with a swirl of crème fraiche and a sprinkle of cinnamon.

*sour cream, Greek yogurt, cream cheese, heavy whipping crème.

**if available consider chicken bone broth instead of stock to add protein.

03/02/2026

Looking for a comfort food that is also packed with a powerhouse of nutrition? Then look no further! Squash comes in multiple varieties and are a great addition to soups, stews, or as a stand-alone side dish. If you are looking for a food to boost your immunity during this viral season, then look no further.

All varieties of squash are packed with vitamins and minerals. It is an excellent source of Vitamin A, Vitamin C, B-vitamins, magnesium, potassium, folate, and more! Let’s take a look at a few of the nutrients.

Vitamin C strengthens the immune system. It is also essential for tissue repair and collagen synthesis. Remember, vitamin C is a water-soluble nutrient. Meaning it needs to be replaced daily to maintain health.

Vitamin A is also linked to immunity. It is also essential for regulating cell growth, as well as bone and eye health. Keep in mind vitamin A is a fat-soluble nutrient. Meaning it is stored and can accumulate in the body. While food sources of this nutrient never become toxic, supplements with vitamin A should be used with caution.

Why? Supplements provide high doses of vitamin A—much higher than the body needs on a daily basis. Since excesses will be stored in your liver (up to 90%) this can lead to liver damage and several other serious health issues.

Additionally, both magnesium and potassium are found in squashes. Both play roles in good bone health. Magnesium is needed for nerves, muscles, cardiovascular system, regulation of blood sugar & calcium, and 300 chemical reactions that happen in your body.

Meanwhile, potassium is essential for controlling the fluid balance in your body. It plays roles in cardiovascular health, controlling hypertension, bone health, and kidney stone prevention. Diets rich in potassium foods prevent calcium from being excreted through the kidneys (kidney stones). It is also linked to preventing calcium from being pulled from bones leading to osteopenia and osteoporosis.

Of equal importance to remember is the fact the beta-carotene found in squash plays a role in reducing risk of cancer. Not only squash but any vegetable with bright orange or yellow flesh can also reduce risks of heart disease. New to squash? Here are a few popular varieties.

Butternut—is very flavorful, has a rich nutty taste combined with a sweetness. It pairs well with sage, rosemary, and poultry and is a favorite ingredient in soups. It will act as a natural thickener. As a side dish it pairs well with mushrooms incorporating more health benefits. Baked, mashed, sauteed, or roasted this is a nutritionally dense food.

Acorn squash— has a nutty flavor and mild sweetness. The small size makes them great for baking. Cut them in half, removing the seeds, and stuff with a savory filling of your choice. Any ground meat will be complimented by this squash. Another option is simply to bake (or microwave) with some cinnamon and a touch of brown sugar or honey for an almost dessert-like side dish.

Kabocha squash—sometimes called Japanese pumpkin, combines the flavors of sweet potato and pumpkin. Kabocha is popular for use in tempura, but it can also be boiled and mashed, steamed, or added to stews.

Delicata squash— favors a slightly earthier sweet potato crossed with a butternut. Its thin skin is edible, making it easy to prepare since you don’t have to worry about removing the skin. They can be roasted, stuffed, sauteed, or mashed. A bonus is the anti-inflammatory properties.

Spaghetti squash— has a mild taste and flesh that takes on a noodle-like form when baked. It is a popular low-calorie, high-nutrient alternative to pasta. Spaghetti squash is a great addition to skillet meals and an alternative to rice in stir-fry.

Bottom line remains all squash have tremendous health benefits. While individual tastebuds differ, there is a variety to please every palate!

Dianna Richardson, ND March 2026

References:
Abdullah M, Jamil RT, Attia FN. Vitamin C (Ascorbic Acid) [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877/

Gilbert C. What is vitamin A and why do we need it? Community Eye Health. 2013;26(84):65.

Palacios C. The role of nutrients in bone health, from A to Z. Crit Rev Food Sci Nutr. 2006;46(8):621-8.

Yu N, Su X, Wang Z, Dai B, Kang J. Association of Dietary Vitamin A and β-Carotene Intake with the Risk of Lung Cancer: A Meta-Analysis of 19 Publications. Nutrients. 2015 Nov 11;7(11):9309-24.

Wang JB, Fan JH, Dawsey SM, Sinha R, Freedman ND, Taylor PR, Qiao YL, Abnet CC. Dietary components and risk of total, cancer and cardiovascular disease mortality in the Linxian Nutrition Intervention Trials cohort in China. Sci Rep. 2016 Mar 4;6:22619.

02/27/2026

Rosemary: Treasure in a Healing Kitchen

“Parsley, sage, rosemary and thyme” lyrics from a song yet also a powerful combination of healing properties. Let’s take a closer look at the rosemary component. A flavorful Mediterranean herb, rosemary is best used sparingly. It is a common savory addition to meat and chicken dishes. Beyond the culinary aspects, rosemary also offers a wealth of health improving properties.

Studies show rosemary demonstrates cognitive improvements in older adults. Research has indicated this herb may help prevent memory loss and slow cognitive deterioration as we age. While this is a desirable attribute, it is one of several.

Hidden in the woody leaves are antioxidant and anti-inflammatory properties. Specifically, the compounds rosemarinic and carnosic acids. As you are aware, increased antioxidant intakes help protect against chronic disease (diabetes, heart disease, cancer).

Meanwhile, rosemary is also a tool to reduce stress response. This is possible through ingestion or through inhalation. In aromatherapy, rosemary inhalation not only reduces stress but also promotes an increased calmness. Consider brewing a cup of rosemary tea or diffusing a drop of essential oil to recapture your peace & calm.

Please note…those with high blood pressure, are pregnant or are breastfeeding it is important to avoid consuming/utilizing large amounts.

Not sure as how to reap the benefits rosemary offers? Here are a few suggestions. Rosemary is a great addition to savory meat, poultry and vegetable dishes. Remember to use a “light” touch when adding it to your favorite marinades.

Likewise, rosemary can be an asset to sweet dishes as well. Add a little to fruit, frozen desserts, or infuse it in honey to use in favorite recipes.

Also, as a brain booster, rosemary acts as a stimulant for brain activity and mood boosting. Need help with focus? Try a little rosemary essential oil in. a diffuser. Or dilute with a carrier and apply a drop or two to a pulse point.

Finally, don’t overlook the benefits found in a cup of tea. Add fresh or dried rosemary to hot water (189 degrees) and steep for 5-7 minutes. You can blend the herb with some chamomile or mint to soften the flavor and add additional benefits.

Rosemary has been part of numerous medical studies over the years. Besides being a flavorful herb, it has shown properties to reduce inflammation, improve cognition, aid focus issues, reduce stress, and more. Consider adding a little rosemary to your diet or environment to boost your health status!

Dianna Richardson, ND February 2026

References:
de Oliveira JR, Camargo SEA, de Oliveira LD. Rosmarinus officinalis L. (rosemary) as therapeutic and prophylactic agent. J Biomed Sci. 2019 Jan 9;26(1):5.

Pengelly A, Snow J, Mills SY, Scholey A, Wesnes K, Butler LR. Short-term study on the effects of rosemary on cognitive function in an elderly population. J Med Food. 2012 Jan;15(1):10-7.

Loussouarn M, Krieger-Liszkay A, Svilar L, Bily A, Birtić S, Havaux M. Carnosic Acid and Carnosol, Two Major Antioxidants of Rosemary, Act through Different Mechanisms. Plant Physiol. 2017 Nov;175(3):1381-1394.

Rašković A, Milanović I, Pavlović N, Ćebović T, Vukmirović S, Mikov M. Antioxidant activity of rosemary (Rosmarinus officinalis L.) essential oil and its hepatoprotective potential. BMC Complement Altern Med. 2014 Jul 7;14:225.

Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008 Jun;4(2):89-96.

Nematolahi P, Mehrabani M, Karami-Mohajeri S, Dabaghzadeh F. Effects of Rosmarinus officinalis L. on memory performance, anxiety, depression, and sleep quality in university students: A randomized clinical trial. Complement Ther Clin Pract. 2018 Feb;30:24-28.

Mehrabi T, Gorji S, Zolfaghari B, Razmjoo R. The effect of Rosmarinus herbal tea on occupational burnout in Iran Chemical Industry Investment company employees. Iran J Nurs Midwifery Res. 2015 Jul-Aug;20(4):460-4.

02/25/2026

Cold sores. If you have never had one consider yourself lucky. For everyone else you know the pain triggered by the herpes simplex virus type-1 (HSV-1). There are stages to the progression of the virus. Tingling and burning gives way to fluid filled blisters that eventually crust over and heal. The virus remains dormant in nerve cells and will reactivate during stress, illness, sun overexposure, or immune system changes.

While conventional treatments have been the “go to” for many people, please be aware research is showing natural remedies to be safer, and assessable for use in mild to moderate cases. Attraction of natural treatments include ease of accessibility, affordability, safety profiles, and of course effectiveness.

A couple of things to consider. Natural treatments are most effective when utilized at first sign of symptoms. Next, chronic outbreaks should be investigated to eliminate underlying immune system issues. Now, what does research offer as potential treatment and prevention options?

The herb with the most research is Lemon Balam (Melissa officinalis). Clinical trials indicate standardized lemon balm cream significantly reduce healing time, severity of outbreak, and even lesion size when applied at first signs of potential outbreak.

Multiple compounds containing antiviral mechanisms that directly inhibit viral replication. This happens by interfering with the attachment and pe*******on into cells. At safe concentrations, lemon balm oil has shown in lab studies it can reduce HSV-1 infectivity by 98%.

If choosing this method, apply standardized lemon balm cream (1% extract) at first tingling sensation. Reapply every 2-4 hours during an active outbreak. The lipophilic (fat dissolving) property of lemon balm oil allows good skin pe*******on through natural body oils. This topical application is effective.

Another topical treatment is zinc oxide. In both lab and clinical settings, zinc oxide has demonstrated antiviral activity against HSV-1. For facial cold sores a combination of zinc oxide and glycerin applied every two hours provided reduction of severity and sped healing. Again, the cream should be applied at the first sign of symptoms and frequently reapplied during waking hours.

For those suffering from chronic, repeated outbreaks of cold sores, consider L-Lysine. This amino acid competes with arginine stopping viral replication. In studies, it was reported L-Lysine prevented or decreased frequency of breakouts.

For prevention, 1,000 mg appears most effective. Should an outbreak occur, this dose can be doubled. It should be noted L-Lysine is most effective with a reduced arginine diet (avoid nuts, seeds, chocolate). Please note for those with cardiovascular issues or gallbladder issues some studies find potential interactions with cholesterol metabolism.

Lifestyle changes are also strong supports in fighting cold sores. Make sure to stay hydrated. Manage stress. Get adequate sleep daily. Maintain a healthy diet. Protect your lips from extreme heat and cold. Finally, support a healthy immune system.

Dianna Richardson, ND February 2026

References:
Chang JY, Balch C, Puccio J, Oh HS. A Narrative Review of Alternative Symptomatic Treatments for Herpes Simplex Virus. Viruses. 2023 Jun 2;15(6):1314.

Koytchev R, Alken RG, Dundarov S. Balm mint extract (Lo-701) for topical treatment of recurring herpes labialis. Phytomedicine. 1999 Oct;6(4):225-30.

Mailoo VJ, Rampes S. Lysine for Herpes Simplex Prophylaxis: A Review of the Evidence. Integr Med (Encinitas). 2017 Jun;16(3):42-46.

Walsh DE, Griffith RS, Behforooz A. Subjective response to lysine in the therapy of herpes simplex. J Antimicrob Chemother. 1983 Nov;12(5):489-96.

Godfrey HR, Godfrey NJ, Godfrey JC, Riley D. A randomized clinical trial on the treatment of oral herpes with topical zinc oxide/glycine. Altern Ther Health Med. 2001 May-Jun;7(3):49-56.

Chang JY, Balch C, Puccio J, Oh HS. A Narrative Review of Alternative Symptomatic Treatments for Herpes Simplex Virus. Viruses. 2023 Jun 2;15(6):1314.

Singh BB, Udani J, Vinjamury SP, Der-Martirosian C, Gandhi S, Khorsan R, Nanjegowda D, Singh V. Safety and effectiveness of an L-lysine, zinc, and herbal-based product on the treatment of facial and circumoral herpes. Altern Med Rev. 2005 Jun;10(2):123-7.

02/20/2026

Ahh…the fountain of youth. One of the most promising sources lies not in pharmaceutical labs, but in your own kitchen. Put a hold on neurotoxins, leave the serums on the shelf until you read the following facts (unless you prefer temporary fixes at high expenses).

Research has identified powerhouse compounds that help our bodies clear dysfunctional cells accumulating with age (zombie cells). These powerful protectors are senolytics. Most importantly, these potent clean-up crews are hiding in everyday foods…possibly already in your kitchen!

So, what are “zombie cells?” Senescent cells that have stopped dividing but refuse to die. As such, lingering in tissues releases a cocktail of inflammatory chemicals. This results in chronic inflammation associated with a multitude of diseases. Senolytics help selectively clear these dysfunctional cells.

In the case of skin, zombie cells are releasing SASPs (Senescence-Associated Secretory Phenotypes). Collagen breaks down, skin barrier weakens, the triggered chronic inflammation leads to:
Loss of firmness & elasticity
Thinner, fragile skin
Increased wrinkles & uneven texture
Inflammation and oxidative stress

From a proactive health position, longevity comes from supporting the body’s natural renewing systems. Enter, compounds to selectively target “zombie cells” and protect healthy tissue from stress. Fisetin is one of those compounds.

Fisetin is a flavonoid that has shown superior effect for senolytic activity in research. Research revealed significantly more effective than other tested flavonoids (quercetin, luteolin, and curcumin). Also, the superiority documented significant health and lifespan extension. But how does it work? Simply, it targets the survival pathways that keep zombie cells alive. Fisetin is able to affect zombie cells without damaging healthy tissue.

The top four sources of fisetin are as follows:
Strawberries (highest concentration)
Apple peels (concentrated in skin)
Grapes (darker varieties)
Onions (yellow and red)

To maximize consumption, choose fresh or frozen vs. processed forms. Fisetin degrades quickly when heated. In apples, the peel houses this powerful compound. Fisetin has also shown neuroprotective effects as well as combatting oxidative stress.

In Another arena, quercetin serves as a metabolic guardian. This well researched flavonoid is the most extensively studied senolytic..Quercetin’s top dietary sources are;

Capers (highest concentration of any food)
Onions (yellow & red)
Turmeric (fresh or dried)
Asparagus (highest in tips)

Please note: as a polyphenol, quercetin has low bioavailability. To maximize absorption, combine with healthy fats and black pepper. Healthy fats dissolve polyphenols while piperine inhibits liver enzymes allowing more quercetin into the bloodstream.

Bottom line….
Once again common kitchen items have shown in research to not only improve health in general, but to also put the brakes on aging. “An Apple a Day” will not only keep the doctor away but will assist in keeping a youthful glow!

Dianna Richardson, ND February 2026

References:
Watanabe S, Kawamoto S, Ohtani N, Hara E. Impact of senescence-associated secretory phenotype and its potential as a therapeutic target for senescence-associated diseases. Cancer Sci. 2017 Apr;108(4):563-569.

Yousefzadeh MJ, Zhu Y, McGowan SJ, Angelini L, Fuhrmann-Stroissnigg H, Xu M, Ling YY, Melos KI, Pirtskhalava T, Inman CL, McGuckian C, Wade EA, Kato JI, Grassi D, Wentworth M, Burd CE, Arriaga EA, Ladiges WL, Tchkonia T, Kirkland JL, Robbins PD, Niedernhofer LJ. Fisetin is a senotherapeutic that extends health and lifespan. EBioMedicine. 2018 Oct;36:18-28.

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