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The Right Way To Brush With Charcoal Toothpaste

A hot ingredient in face masks, supplements, and now even in toothpaste, activated charcoal has made its way into pretty much all aspects of our self-care routines. Here’s what you should know before brushing the black stuff all over your pearly whites.

Why Charcoal?

“Charcoal has been used in health and beauty since the beginning of time,” says Sonya Krasilnikov, D.D.S., co-founder of Dental House in New York City.

The carbon ash produced when things like wood or coconut shells burn, charcoal becomes ‘activated’ (and more porous) when heated. “This is where the benefits lie,” says Krasilnikov. “Because of its porosity, activated charcoal is extremely absorbent and, like a magnet, attracts and traps debris and toxins—like undesirable chemicals and gases—effectively.” Known as a ‘binder,’ activated charcoal is even used to absorb drugs in the stomachs of people who have overdosed to prevent those drugs from being further absorbed into the body.

About Charcoal Toothpaste

Just as it does for our gut and skin, activated charcoal may also have detoxifying benefits for our mouths.

“Research suggests that activated charcoal can remove surface stains and make teeth appear whiter,” explains Jennifer Silver, D.D.S., dentist at Macleod Trail Dental in Alberta. The theory is that activated charcoal binds to various impurities, leaving your smile looking brighter. However, there’s not much definitive science on that yet.

While only bleaching products (like peroxide) can truly affect the color of your enamel and underlying dentin, charcoal seems to remove a small amount of surface staining, says Mark Burhenne, D.D.S., founder of AsktheDentist.com.

Activated charcoal toothpaste’s benefits don’t end there. “Charcoal toothpaste may be good for your oral microbiome because it gets rid of some of the nastier things, like bacteria or fungi, that may contribute to decay or other oral issues,” says Burhenne. “Because it absorbs highly-acidic toxins, activated charcoal can help eliminate bad breath and bring the mouth’s pH closer to neutral.”

While not as glamorous as whiter pearly whites, these benefits are important. “Balancing your mouth’s pH, for example, can help teeth remineralize, which reverses tooth decay and prevents new decay,” Burhenne explains.

Activated Charcoal Toothpaste Concerns

Since activated charcoal has such a significant impact on its environment, you have to use charcoal toothpaste with care.

“The abrasiveness of activated charcoal can actually damage the enamel of your teeth if it’s scrubbed against them,” explains Anatolij Koniouchine, D.D.S., founder of Rockcliffe Dental in Ontario. “If you are going to use activated charcoal, it’s important to only lightly graze the teeth during application.”

Regularly scrubbing activated charcoal into your teeth could potentially damage your enamel—the top protective layer on your teeth—over time. “Once enamel is gone, you can’t regrow more—and enamel is essential in protecting your teeth against cavities,” Macleod says. When enamel is stripped away, bacteria enters beneath the surface of your tooth more easily.

Best Practices For Brushing With Activated Charcoal

Interested in trying an activated charcoal toothpaste? First, check with your doctor to make sure your enamel is strong and healthy.

Then, look for a reputable brand and be very careful about the type of charcoal it contains. “You can produce charcoal by burning off just about any material, so I recommend a source that comes from bamboo or another natural source,” says Burhenne. Anything made from synthetic materials, or that’s not ground finely enough, can be more foe than friend to your teeth.

My Magic Mud’s Activated Charcoal Toothpastes use charcoal derived from coconut shell, along with other natural ingredients like coconut oil, and are some of the most popular pastes in the game.

From there, use your toothpaste just once every other day or so; not every time you brush your teeth. “Charcoal toothpaste should never be considered a substitute for your regular toothpaste,” says Macleod. The key to reaping its benefits is not to overdo it.

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February 20, 2019

Ashley Mateo

3 Homeopathic Medicines That’ll Help You Survive Cold And Flu Season

When many of us think winter, we think of sick days, stuffy noses, and gagging on green cough syrup. Often, the medications and OTCs we take to make us feel better just leave us feeling drowsy and wondering if they’re actually good for us at all.

If you’re looking for sickness solutions you can truly feel good about, look no further. Homeopathic medicines use natural extracts to help your body bounce back—and there are three in particular that can help. Here’s what to know about Oscillococcinum, Chestal Honey, and Coldcalm.

1. Oscillococcinum

Pronounced ah-sill-oh-cox-see-num and known as ‘oscillo,’ oscillococcinum is perhaps the most well-known homeopathic medicine in the book.

Made with an extremely diluted extract of duck liver and heart (called Anas Barbariae Hepatis et Cordis Extractum), it’s an absolute all-star during cold and flu season. In fact, it’s one of the most popular over-the-counter flu solutions used in Europe.

The natural medicine works with your bod to help relieve symptoms like:

Body aches
Headache
Fever
Chills
Fatigue

Research shows that taking oscillo not only helps reduce severity of flu symptoms, but also helps shorten the duration of symptoms. In fact, one British Homeopathy study found that 63 percent of people who took oscillo within 24 hours of experiencing flu symptoms saw significant improvements in just 48 hours.

Plus, unlike many anti-viral medications or OTCs typically used in cases of the flu, oscillo doesn’t cause side effects like drowsiness or interact with any medications.

Another perk: Oscillo is safe for anyone two-years-old and above.

Taking Oscillo

For best results, dissolve the contents of one tube of oscillo under the tongue every six hours as soon as flu-like symptoms pop up.

2. Chestal Honey

Wintertime coughs and respiratory woes often leave us guzzling down all sorts of cherry-red and neon green syrups—but luckily, they’re not our only option.

Homeopathy’s alternative: Chestal Honey.

A honey-based syrup infused with a blend of homeopathic medicines, Chestal Honey helps to:

Coat and soothe the throat
Loosen chest congestion
Ease dry coughs

Unlike many of the syrups that line drugstore shelves, it’s free of dyes and artificial flavors, so you can sip it down knowing it contains only the good stuff. Chestal Honey is also non-drowsy and free of any drug interactions, making it a great day and nighttime aid to anyone dealing with the common cough.

Taking Chestal Honey

Children between ages two and 12 should take one teaspoon every two hours, while kids over 12 and adults should take two.

3. Coldcalm

If your wintertime woes consist of congestion and constant sneezing, homeopathy has a solution for you, too.

Coldcalm tablets contain a variety of homeopathic medicines shown to relieve:

Sneezing
Runny nose
Nasal congestion
Sinus pain
Cold-related headaches
Minor sore throats
Cold-related loss of taste and smell

Together, Coldcalm’s active ingredients make it the ultimate formula for when pesky colds strike.

Taking Coldcalm

For best results, start taking Coldcalm as soon as symptoms like a slightly sore throat and congestion pop up. Adults and kids over three should dissolve two tablets under their tongue every 15 minutes for the first hour, and then take two tablets every two hours.

For kids ages three to six, dissolve the tablets in a tablespoon of water for easier intake.

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February 19, 2019February 20, 2019

Lauren Del Turco

The Best Time Of Day To Take Vitamin C

If you can name any antioxidant off the top of your head, it’s probably vitamin C. A super-star in immune health and skin-care alike, it’s probably one of the most popular supplements out there. Here, find out when—and how—to take vitamin C to maximize its benefits.

Why Vitamin C Matters

You already know vitamin C—a.k.a. ascorbic acid—is key for healthy immune function. (Hence why it’s so popular in the colder months.)

However, it’s also important for: fighting free radical damage (which has been implicated in disease and cancer) and improving absorption of other nutrients (like iron, vitamin D, and vitamin E).

Plus, it’s also key for collagen production, which is essential for connective tissue health and wound healing.

C also offers cardiovascular benefits: “Vitamin C also supports healthy blood pressure and artery health, and increases blood flow to the brain,” adds Anthony Balduzzi, N.M.D., founder of The Fit Father Project and The Fit Mother Project.

And that’s not all: High vitamin C intake is also associated with more youthful-looking skin and improved bone health in older populations.

On the flipside, low intake has been linked with low bone mineral density and even obesity.

Supplementing With Vitamin C

Since our body can’t produce vitamin C on its own, we have to obtain it through diet or supplementation. And, since our bodies can store vitamin C, we have to consume it regularly to meet our needs, explains Taz Bhatia, M.D., integrative health expert and author of Super Woman RX. (Men generally need 90 milligrams a day, while women need 75.)

Many fruits and vegetables—most notably bell peppers, kiwi, citrus fruits, kale, and Brussels sprouts—contain vitamin C. True vitamin C deficiencies are rare in the developed world. However, many of us don’t eat enough produce to meet all of our nutrient needs.

Plus, some people—including pregnant and breastfeeding women, smokers, those with kidney issues, or those exposed to harmful environments—have extra-high C needs. In all of these cases, vitamin C supplements can help.

According to Balduzzi, vegans and vegetarians may also want to consider a vitamin C supplement. “People on meat-free diets tend to be low in iron,” he says. “So, because vitamin C increases our non-heme iron absorption as much as four-fold, supplementing with C can help increase iron stores.” (That’s why you’ll find some supplements that contain both iron and vitamin C, like The Vitamin Shoppe brand Iron Complex).

Though you can supplement with as much as 2,000 milligrams of vitamin C per day, most doctors recommend somewhere between 50 and 200 milligrams if you need a supplement.

The Right Time To Take Vitamin C

As with most supplements, when and how you take your vitamin C influences its effectiveness.

“Because vitamin C is water-soluble, it doesn’t need fat to be fully absorbed and used by the body,” says Bhatia. So, while you don’t technically need to take vitamin C with food, many products recommend that you do. Taking vitamin C (especially higher doses) on an empty stomach can cause minor irritation to your GI tract. People with sensitive stomachs may even experience cramping, gas, or diarrhea.

The key: Take your C whenever you’ll consistently remember to do so. “For most people that tends to be in the morning with breakfast,” says Bhatia. However, since vitamin C won’t make you groggy or extra-energized, you can take it with your lunch, an afternoon snack, or dinner.

However, there is one caveat to keep in mind: “Some research suggests that taking vitamin C after your workouts can actually negate their effectiveness,” says Balduzzi.

Why? Vitamin C—especially in high doses—can hamper inflammation that occurs in muscle cells during and after a tough workout. While we typically label inflammation as ‘bad,’ our muscles need this exercise-related inflammation to adapt and grow.

In fact, the authors of one large study found that vitamin C supplementation negatively impacted training efficiency. They urged caution when combining antioxidant supplements with exercise—particularly endurance exercise.

Though these studies looked at a higher dose of C (1,000 milligrams), competitive athletes and fitness enthusiasts should still take care to space out workouts and any vitamin C supplements—just to be safe. “I typically suggest people wait at least six hours after their workout to take any vitamin C or other antioxidant supplements,” says Balduzzi.

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February 18, 2019February 19, 2019

Gabrielle Kassel

What Health Enthusiast Kyle Takes To Give His Brain A Boost

Feel like you’ve been walking around in a fog, unable to truly get in the zone—or have been misplacing your keys (and your phone) far too often?

Everything from our diets to our busy schedules and constantly-buzzing devices affect our memory and brain health, especially as we age. Luckily, a solid supplement routine, rich in the right nutrients, can help us keep our noggins sharp.

The four supplements Health Enthusiast Kyle from our Freehold, NJ, store takes for a daily brain boost?

Check out this video to learn why:

My Brain Boost Essentials

Want to give Kyle’s favorites a try? Check out the One Daily Men’s or One Daily Women’s multivitamin from The Vitamin Shoppe brand, The Vitamin Shoppe brand Omega-3 Fish Oil 1,100mg, The Vitamin Shoppe brand Phosphatidylserine Complex, and The Vitamin Shoppe brand Cognizin Citicoline.

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February 12, 2019February 13, 2019

The Editors of What's Good

9 Things To Drink To Boost Your Immune System

This time of year, cozying up with a mug of warm tea, coffee, or hot chocolate just feels right. We’ve long used ritual drinks to support our mental and physical well-being—and these health-boosting beverages become especially helpful in the harsher winter months.

So, if you’re going to sip on something this season, why not make it as good for you as possible? Try these immune-boosting elixirs, extracts, and teas to keep your system strong ’til springtime.

1. Four Sigmatic Chaga Mushroom Elixir

Known as ‘black gold,’ chaga mushrooms are one of the best sources of antioxidants nature has to offer, so consuming them regularly can do wonders for your immune system.

Four Sigmatic’s chaga herbal drink mix makes getting your daily dose easy. Each packet contains 1,500 milligrams of chaga, along with mint and rose hips for flavor.

Incorporate a warm, earthy mugful to your daily routine to stay healthy year-round.

2. Oregano Oil

Made from the leaves of your favorite Mediterranean seasoning, oregano oil is loaded with a type of antioxidant called phenols that provide your immune system with extra support when it needs it most.

The Vitamin Shoppe brand Oil Of Oregano liquid provides 50 milligrams of oregano oil in extra-virgin olive oil per serving. Add it to water, tea, or soup or stew recipes daily when you need an immune boost.

3. Host Defense Myco Botanicals Turmeric Immune Tea

This blend of mushroom extracts and soothing herbs is a delicious way to show your immune system some love.

Host Defense Turmeric Immune Tea gets its primary immune-boosting power from reishi mushrooms, which are high in antioxidants and support healthy cell function. It also contains other good-for-you herbs, like turmeric and ginger root, plus a little black pepper to boost their absorption.

Steep a tea bag in a cup of freshly boiled water for eight to 10 minutes and enjoy.

4. Sambucus Black Elderberry Extract

Sambucus, a.k.a. black elderberry, is one of the most popular immune supplements in the game—especially during the colder months when our systems are more at risk.

These teeny-tiny berries are loaded with antioxidants called flavonoids, which stimulate our immune system and protect cells from free radical damage.

You’ll find elderberry in everything from capsule supplements to gummies, but its liquid extract is perhaps the best-known.

Unlike many brands, The Vitamin Shoppe Organic Sambucus Black Elderberry Extract does not contain any added sweeteners. The syrupy liquid has a tart, sweet flavor and one serving (two teaspoons) works well in drinks and even baked goods. (It also goes down easy straight from the spoon.) It’s now available in a new, bigger 16-ounce bottle.

5. Echinacea

Another immune-loving all-star, the herb echinacea has been used in herbal medicine for hundreds of years.

The herb gets its oomph from compounds called alkamides, which stimulate the immune system—particularly, white blood cells. This boost is especially helpful when you’re feeling under the weather.

Echinacea has made its way into all sorts of supplements, including liquid extracts. Herb Farm’s Super Echinacea is made from echinacea seed, leaf juice, flower juice, and root juice. Add a few drops to water or juice two to five times a day, as needed. When your system needs the extra help, increase to half a teaspoon up to five times a day for two days.

6. Host Defense MycoShield Licorice Immune Support Spray

If you need an immune boost on the run, Host Defense’s portable mushroom extract sprays make it easy.

The licorice-flavored Immune Support spray combines five powerful mushrooms—turkey tail, chaga, reishi, birch polypor, and agarikon—for a potent, fast-absorbing dose of support.

Spray three pumps directly into your mouth, or into water, tea, coffee, juice or smoothies.

7. Barlean’s Fresh-Pressed Olive Leaf Complex

Another Mediterranean magic-maker, olive leaf extract (derived from olive tree leaves) supports our immune health by providing a potent dose of polyphenol antioxidants.

Barlean’s organic olive leaf extract is fresh-picked and pressed to capture the plant’s full antioxidant benefits.

Take one tablespoon of the peppermint-flavored oil per day—straight or mixed into water or juice—to reap the benefits.

8. Yogi Cold Season Tea

Based in the Eastern practice of Ayurveda, this tea combines warming herbs like ginger, cardamom, cinnamon, and clove to keep your inner fire burning all winter long. It also incorporates peppermint, eucalyptus, and basil to support respiratory health, which often falls victim this time of year.

Steep a bag or two in a cup of boiling water and drink daily to support health throughout the colder months. When you need a boost, drink three cups a day.

9. Herb Pharm Immune Season Herbs On-The-Go Spray

If you just don’t have time to brew up immune-boosting teas—or get sick—this no-nonsense immune formula is for you.

Herb Pharm’s Immune Season combines a number of herbs crucial for immune health—from sambucus to echinacea to ginger—in one convenient spray.

Just shake well, spray four pumps directly into your mouth, and get on with your day.

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February 8, 2019February 18, 2019

The Editors of What's Good

What All Men Should Know About Taking Care Of Their Prostate

Maintaining a healthy prostate should be a priority as men age. But what exactly is it, and how does one take care of it? Consider this your primer on the prostate—and what you can do to keep it in good shape.

Prostate 101

The prostate, a small gland that sits right between a man’s bladder and penis, plays an important role in reproduction. It secretes fluid that keeps sperm alive until it can fertilize an egg.

That said, the prostate doesn’t do much else. And because it’s susceptible to a few health issues, it can wreak havoc on a man’s body long after reproductive age.

Common Prostate Issues

“Although the prostate is a small organ, it can cause a lot of potential headaches and health-related consequences for men,” says Christopher Weight, M.D., assistant professor in the department of urology at the University of Minnesota Medical School.

Your prostate is exposed to testosterone throughout the years, which causes it to grow. Often, this leads to trouble with urination. In fact, it’s an issue for as many as 70 to 80 percent of men by the time they turn 80, Weight says. The reason: The prostate gland sits close to the bladder and the urethra (the tube that carries urine from the bladder through the penis). When it grows, it can limit the outflow of urine from the bladder. It also forces the bladder to squeeze with more force to get urine out, Weight explains.

Common symptoms include constantly feeling like you have to pee, having a slower and weaker urine stream, and feeling like you have to strain to get the urine out.

In addition to problems with urination, there’s one other major health concern with the prostate: cancer. Aside from skin cancer, prostate cancer is the most common form of cancer among men in the U.S., according to the American Cancer Society. In fact, roughly one in nine men will develop prostate cancer at some point in his lifetime. Most men with prostate cancer are diagnosed around the age of 66.

How To Keep Your Prostate Healthy

It’s never too early to think about prostate health. Here are a few ways to look out for yours.

1. Get Screened

Urinary problems and prostate cancer are age-related, so discuss them with your doctor around your fiftieth birthday. They’ll advise on when to get your first prostate exam, and—based on the results—when to follow up. If results are normal, you may not be recommended for another screening for a few years.

Since African Americans and men with family history of prostate cancer face greater risk, they should start screenings around 40.

2. Limit Grilled, Red, and Processed Meat

Bad news, meat-lovers: Consuming meat that’s been cooked at high temps or processed may spell trouble for your prostate.

According to the National Cancer Institute, when meat is cooked at high temps, it forms carcinogens known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Animal studies reveal that exposure to these carcinogens can lead to the development of prostate tumors, as well as several other types of cancer. Though research in humans is less conclusive and the World Health Organization (WHO) doesn’t currently make any recommendations about meat-cooking methods, it’s something to keep an eye on.

However, WHO does recommend limiting red and processed meat. Research, like this 2014 Nutrients review, for example, suggests they may be associated with an increased risk of prostate cancer.

Play it safe by opting for proteins like chicken, fish, beans, and legumes, and limiting how often you grill or pan-fry them. That doesn’t mean you can never eat red or processed meat again; just be conscious of your intake, says Weight. Limit yourself to a few servings a week and go from there.

3. Watch Your Weight

In case you need one more reason to maintain a healthy weight: Being overweight or obese greatly increases your risk of developing advanced prostate cancer, according to a 2014 report from the World Cancer Research Fund International (WCRF).

Though experts aren’t entirely sure of the exact mechanism at play here, there are a number of possible explanations. “One of our best guesses is that it’s diet-related,” says Weight. After all, the standard American diet is high in the red and processed meats implicated in increased prostate cancer risk.

Some experts also suggest that obesity impacts our immune function, affecting our ability to prevent or fight off cancer cells.

Not to mention, obese people have elevated levels of the hormones insulin (which regulates blood sugar) and leptin (which regulates hunger), which may promote the growth of cancer cells.

To keep your waistline in check, eat a heart-healthy diet that’s rich in fruits, veggies, and plant-based proteins, and low in processed foods. On top of that, schedule 30 minutes of moderate-intensity aerobic exercise (like cycling) five days per week, and moderate- to high-intensity strength training two days per week, per the American Heart Association’s recommendations. “Evidence suggests that anything that is good for your heart is also good for your prostate,” Weight says.

4. Eat Some Soy

Soy foods like edamame, soy milk, and tofu contain active compounds called phytochemicals—most notably a type called soy isoflavones. Research suggests these phytochemicals may have long-term health benefits.

Though research is still developing, observational studies have linked high consumption of non-fermented soy foods (think edamame or tofu) with decreased risk of prostate cancer. How? Some studies suggest soy isoflavones reduce levels of prostate-specific antigen (PSA), a protein produced by normal and cancerous prostate cells, in men with prostate cancer.

One easy way to eat more soy: Swap it in for the red, processed meat you’re cutting back on. Soy is a great source of plant-based protein, and can help make up for any protein you lose by cutting back on the meat. “If [soy] allows you to keep your diet primarily plant-based—and not highly-processed—then it could be great for prostate health,” Weight says.

You can also replace cow’s milk with soy milk and add soy-based protein powders to smoothies.

5. Take The Right Supplements

In addition to maintaining a healthy, active lifestyle, taking certain supplements can also help support your prostate health.

First, vitamin D and selenium. Vitamin D is crucial for healthy cell growth, while selenium supports prostate function and provides antioxidant benefits, says Brian Tanzer, M.S., C.N.S., Manager of Scientific Affairs for The Vitamin Shoppe. Since these are both essential nutrients, it’s never too early to make sure you’re getting enough. Tanzer recommends up to 200 micrograms of selenium per day. Your doctor can recommend the best daily dose of vitamin D for you based on your individual needs.

Then, there’s saw palmetto. This herb contains compounds that reduce the conversion of testosterone into another hormone, called DHT, which supports healthy prostate cells, says Tanzer. He recommends taking about 320 milligrams of saw palmetto per day (with a meal).

Last but not least, lycopene. This antioxidant—found in tomatoes—does your body good in many ways, including protecting prostate cells. Try 10 milligrams a day with a fat-containing meal. Just check with your doctor about taking supplemental lycopene if you’re already experiencing prostate issues.

To reap the benefits of a number of prostate-supporting nutrients at once, try The Vitamin Shoppe brand Ultimate Prostate formula. It contains a blend of important vitamins and minerals, along with lycopene, saw palmetto, and other beneficial herbs.

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January 30, 2019January 31, 2019

Lauren Bedosky

4 Ways To Show Your Heart Some Love

A strong heart makes a happy you. And considering February is American Heart Month, it’s the perfect time to make sure you’re taking care of your ticker.

Lifestyle plays a huge role in cardiovascular health—and seemingly small, everyday actions can help your heart stay strong for the long haul. Watch the video below to check out four simple ways to heart your heart, each and every day.

How To Show Your Heart Some Love

In addition to eating those veggies, moving your body, and managing stress with a practice like yoga or meditation, the right supplements can also go a long way.

Our four must-haves are:

Together, these supplements ensure your body has the nutrients it needs to function properly, protect your heart from free radical damage, and promote energy production and overall cardiovascular health.

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January 29, 2019February 18, 2019

The Editors of What's Good

Can Fiber Literally Save Your Life? Maybe, Says Study

You probably already know that fiber is an important element of a well-balanced diet. Packed into foods like fruits, vegetables, and legumes, this indigestible carb has long been touted for promoting healthy digestion, supporting satiety and weight loss, and more. Recently, research has even identified its role in fighting inflammation.

However, despite its long list of benefits, most of us—yes, even the most health-minded people—don’t eat enough fiber. And, according to World Health Organization-funded research, this could have long-term health consequences much more serious than a little constipation.

The Research

Enter a new paper published in The Lancet that highlights exactly how our fiber intake affects our health in the long run. For the study, researchers reviewed and analyzed 40 year’s-worth of previous data—185 studies and 58 clinical trials, to be exact—to explore fiber’s ability to protect our health and predict risk of chronic diseases.

While it’s not the first review to look at fiber and health, this review looked at the amount of fiber people ate and what type of foods that fiber came from. Whether foods were refined or whole, and their glycemic index (how much they affect blood sugar levels) were taken into account.

The goal: To determine exactly what fiber-filled foods—and how much fiber overall—to recommend for protecting against disease and death.

The review’s first major takeaway: People who ate higher-fiber diets saw a 15 to 30 percent lower risk for all-cause and cardiovascular-related mortality, incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes, and colorectal cancer compared to people who ate less than 15 grams of fiber per day.

In fact, for every eight-gram increase in dietary fiber eaten per day (about the amount in apple and two tablespoons of peanut butter), total mortality and incidence of coronary heart disease, type 2 diabetes, and colorectal cancer decreased by five to 27 percent. Talk about a return on your investment!

The review reported a similar, though slightly weaker, effect in people who ate whole grains versus refined grains.

“The analyses presented […] provide compelling evidence that dietary fiber and whole grain are major determinants of numerous health outcomes and should form part of public health policy,” said Professor Gary Frost, Head of Nutrition Research at Imperial College London in the study press release.

So, What’s The Fiber Sweet Spot?

According to the Lancet paper, consuming between 25 and 29 grams of fiber per day generated the greatest health risk reduction.

While this falls in line with the Institute of Medicine’s recommendation that men and women eat 25 and 38 grams of fiber a day, respectively, it suggests the FDA’s general recommendation of 25 grams of fiber per day may be more of a minimum requirement.

The Takeaway

Though observational studies have only the power to highlight patterns and connections, the significant long-term health trends highlighted hear warrant we think twice about the fiber in our diets.

“Usually, when people start new diets they’re thinking about just the short-term not the long term. Hopefully this review will encourage a shift in this way of thinking,” says dietitian Keri Gans M.S., R.D.N. owner of Keri Gans Nutrition. Whether you’re keto or eat a whole-grain-rich diet, this research reminds us that we need fiber for so much more than regular trips to the bathroom. In fact, it’s darn near essential for our survival.

Finally convinced to turn up your fiber intake? Gans recommends incorporating plenty of produce and fibrous whole grains into your every meal to ensure you meet your needs. Imagine oatmeal with berries for breakfast, a cruciferous salad for lunch, and a side of quinoa with dinner.

For more inspiration, check out 10 high-fiber foods that are so much better than prunes.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

January 23, 2019

Gabrielle Kassel

What Health Enthusiast Samantha Takes To Manage Stress

No matter how many soothing mantras we repeat during a hectic day, sometimes it’s just plain tough to chill out. Luckily, there are ways we can tweak our routines to manage stress.

Eating a balanced diet, exercising regularly, prioritizing quality sleep, and practicing mindfulness rituals (like meditation or yoga) can go a long way in helping us find piece of mind. In addition, a number of supplements and nutrients can help your body fight the negative effects of stress and promote a greater sense of zen.

The four supplements Health Enthusiast Samantha from our Bridgewater, NJ, store relies on to keep calm and carry on?

Check out this video to learn why:

My Zen Essentials

Want to give Sam’s favorites a try? Check out the Garden of Live Vitamin Code RAW ONE for Women multivitamin, The Vitamin Shoppe brand Magnesium Citrate (200mg), The Vitamin Shoppe brand B-Complex 100, and The Vitamin Shoppe brand L-Theanine (100mg).

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January 22, 2019January 24, 2019

The Editors of What's Good

5 Ways Stress Can Impact Your Health

From headaches to tight shoulders to refrigerator raids, we’ve all experienced the very-real effects of stress. But its ripple effect doesn’t end with eating an extra cookie or two. In fact, stress can spell major trouble for our overall health.

What Stress Is Normal?

Throughout our evolution, some stress has been necessary—like when we were being chased by lions, for example. In those stressful moments, our bodies flooded our bloodstream with various stress hormones. The hormones increased our energy and pain threshold, and helped us fight—or flee—as fast as possible. Some of the most notable of these chemicals: cortisol, epinephrine (adrenaline), and norepinephrine.

Today this stress response can help us nail a new weight-room PR or run our fastest 5k. In controlled doses, it’s totally normal (and healthy!).

However, what’s not so healthy—although common these days—is to experience a constant trickle of stress for days, weeks, and months on end, explains Rob Danoff, D.O., director of the Family Practice Medicine program at Jefferson Health in Philadelphia.

Many of us feel mentally or emotionally stressed (whether because of work, traffic, whatever) at some point almost every day. Over time, this chronic stress affects us more than we realize, and takes a significant toll on our health. “Many effects are actually very surprising, and you might even call ‘silent,’” Danoff says.

The Health Effects Of Chronic Stress

Below are five of the most unexpected effects of chronic stress—and how to stop them at the source.

1. Constant Illness

Small, acute doses of the stress hormone cortisol can protect your body by signaling the immune system to leap into action. When you lift heavy in the gym, for example, cortisol spikes, letting your immune system know to rush and repair your muscles. However, chronic stress can do the exact opposite, thwarting the body’s normal immune response and leading to increased inflammation, Danoff says.

In one Carnegie Mellon University study, when researchers exposed people to cold-causing viruses, they found that those experiencing prolonged stress were the most likely to get sick. The researchers believe similar mechanisms could increase risk of asthma, cardiovascular disease, and autoimmune disorders, too.

Strengthen your immune system: In particularly stressful times, prioritize your health. Though it can be tempting to load up on less-than-healthy foods and skip workouts, doing so can compromise your immunity even further, says Minnesota-based exercise physiologist Mike T. Nelson, Ph.D., C.S.C.S. Plus, healthy eating and movement can actually help reduce emotional stress.

2. Jaw Pain

Stress can wreak havoc on your smile. One major reason: teeth grinding, also known as bruxism. In its early stages, bruxism—which typically occurs during the early stages of sleep—can cause you to wake up with a headache, earache, or sore facial muscles, Danoff says.

Over time, it can loosen teeth, aggravate the temporomandibular joints (TMJs), damage existing dental work, and wear down your teeth’s protective enamel, according to the American Dental Association.

Protect your teeth: Since you can’t really control what you do when you’re asleep, dental guards are a common first line of defense for teeth-grinders. However, it can also be helpful to implement a pre-bedtime routine that helps you de-stress and loosen up, Danoff says. Try doing a short meditation (you can use an app like Headspace), yoga flow, or gentle stretching routine.

3. Insulin Resistance

What do stress and insulin have to do with each other? A lot.

Both cortisol and epinephrine tell your liver to produce glucose. This way, if you need to fight or flee, your body has enough blood sugar at the ready to give you energy, according to the American Psychological Association (APA). From there, your body releases insulin to usher that blood sugar into the cells that need it.

When this process repeats over and over, cells become resistant to insulin, and our risk of developing type 2 diabetes increases.

The fact that we often reach for sugary foods when stressed is no coincidence, either. In fact, it’s nature’s way of further jacking up our energy levels, explains Danoff. However, when we don’t need that sugar to escape a lion, this just exacerbates the process.

Keep your blood sugar in check: Fasting blood sugar, a marker for insulin health, is a standard part of annual physicals. If you haven’t gotten your annual check-up, schedule one. If fasting blood sugar comes back high, talk to your doctor about what lifestyle modifications can help lower your type 2 diabetes risk. One important change: stress management, which is nearly as effective as medication in helping people control their blood sugar.

4. Fertility Issues

In both men and women, too-high cortisol levels can interfere with reproductive hormones. In women, specifically, this can even lead to secondary amenorrhea, in which you stop menstruating, Danoff says. In men, sperm and semen concentration, quality, and ability to fertilize an egg decline, according to research from Columbia University.

Care for your reproductive health: Going without a period for three months or having irregular periods for six months both qualify as secondary amenorrhea. “Your gynecologist has seen this all before, so any kind of period irregularity should be brought up,” Danoff says. Reproductive health issues can be hugely stressful, but simply talking to someone and coming up with a game plan can do a lot to eliminate anxiety and get things back on track.

Unfortunately, declining sperm quality isn’t as obvious. However, if you and your partner are having difficulty conceiving, consider meeting with a gynecologist, endocrinologist, and/or urologist. Increasing fertility could be as simple as getting more exercise, eating a more anti-inflammatory diet, or cutting down on alcohol.

5. Fitness Plateaus

Though we may refer to it as ‘good stress,’ your body still considers exercise to be stress. “Results happen when your body recovers from that stress,” Nelson explains.

When physiological stress levels are high—whether because of work, family drama, or poor sleep—your body doesn’t get the break from cortisol it needs to recover from exercise. The result: You don’t adapt—or grow stronger, faster, or fitter, he says.

Keep your workouts progressing: To gauge your recovery from stress, monitor your heart-rate variability (HRV). This metric measures the changes in time between each heartbeat, explains Nelson.

Why does that matter? HRV is intricately linked with nervous system function. In fact, a 2018 meta-analysis published in Psychiatry Investigation identified decreased HRV as a consistent marker of increased stress.

To track your HRV, download an app like ithlete. It tests your HRV through your pulse each morning and advises you on how hard you should work out that day based on your current physiological stress levels.

Manage Stress

Because you can’t control traffic jams and toddler temper tantrums, we know that managing stress is often easier said than done. However, eating a healthy, unprocessed diet, maintaining a balanced exercise routine, prioritizing sleep, and having a mindfulness practice (like meditation) all go a long way. Plus, a number of supplements—like l-theanine (an amino acid known for its soothing properties) and magnesium (the mineral that helps the body relax)—can also give your mind and body the zen support they need.

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January 21, 2019January 22, 2019

K. Aleisha Fetters, C.S.C.S.

4 Signs You Have Low Testosterone

Testosterone. The male sex hormone guys have to thank for their deep voices, facial and body hair, and muscular strength, also plays a role in a number of unseen (yet vital) aspects of men’s health. Here’s how to tell if you’ve got low T—and what to do about it.

Why Testosterone Matters

In addition to giving men their classically ‘male’ features, testosterone also supports red blood cell production (and thus the transportation of fresh oxygen throughout the body) as well as sperm production. It also supports men’s mood, libido, and cognitive function.

About Low Testosterone

When testosterone levels run low, men often find themselves feeling, well, less like ‘men.’

Unfortunately, though, low T (also referred to as hypogonadism) becomes increasingly common as men age. Starting around age 40, most guys’ testosterone decreases by about one to two percent per year. By the time they’re 80, most men have low levels.

Low T isn’t just an issue for older men, though. In fact, more than 30 percent of guys under 60 (roughly six million American men) have low testosterone, says Lawrence Jenkins, M.D., a urologist at The Ohio State University Wexner Medical Center. “Even men as young as 25 can experience low testosterone levels.”

Reasons For Low Testosterone

Regular ol’ aging aside, one common reason for wonky testosterone levels is being overweight.

According to John La Puma, M.D., founder of nutrition-focused medical group Chef Clinic and author of REFUEL, weight actually has a bigger impact on testosterone levels than aging. “As weight goes up, testosterone levels go down,” he says. In fact, low T is more common in overweight men and men with diabetes, according to the American Urological Association.

Other causes include inflammatory diseases, narcotic pain med use, developmental issues during puberty, and damage due to cancer, according to The Mayo Clinic.

Signs You Have Low Testosterone

Guys dealing with low testosterone often experience a number of hard-to-ignore symptoms. Here are the details on four of the most common.

1. You’re Always Tired

Though experts don’t quite know why, low testosterone often causes fatigue, says La Puma.

One possible explanation: Testosterone is crucial for men’s ability to create proteins needed to build muscle and maintain healthy insulin sensitivity. “Both make men feel better,” La Puma says. After all, both help men power through the day—and impact their long-term metabolic health.

2. You Feel Depressed

Depression, which often goes hand in hand with fatigue, is another common symptom of low T.

Though the reason behind the link between depression and low T is still unclear, one leading theory suggests that testosterone impacts neurotransmitters (chemicals that transfer nerve impulses to other parts of the body) in the brain. Perhaps the most notable of these neurotransmitters: serotonin, the ‘feel good’ chemical, which helps regulate mood, memory, and sexual desire, says La Puma.

3. You Have No Sex Drive

That said, if you have low testosterone levels, you may not feel aroused as easily or as often as you once did.

What’s more, you may also have trouble getting or staying erect. Testosterone plays a key role in every pathway (from your brain and spinal cord to your muscle, heart, and blood cells) involved in achieving an erection.

4. You’re Losing Muscle

Along with growth hormone, testosterone is a crucial contributor to the muscle-building process.

Testosterone boosts production of other muscle- and strength-supporting hormones, increases the number of neurotransmitters around exercise-damaged muscle tissue, and encourages muscle protein synthesis (the process of repairing and building muscle tissue). These factors are especially important after strength training.

When T levels run low, your body may have a hard time building new muscle—or even maintaining the muscle you already have.

Think You Have Low Testosterone?

If any of these four symptoms sound familiar—or you’re just curious about your T levels—visit your doctor. From there, a simple blood test will reveal your testosterone levels.

Normal T falls between 300 to 1,000 ng/dL, and anything below 300 ng/dL is considered low, according to the American Urological Association (AUA).

How To Boost Testosterone

If you do, in fact, have low testosterone, there are a number of ways you can get your levels back on track.

If you meet the clinical definition of testosterone deficiency, your doctor may recommend prescription hormone therapy. However, if you want to avoid hormone therapy’s potential side effects—like skin issues and possible heart risks—you can take a more au-naturale route, says Jenkins.

In fact, lifestyle has a huge influence on testosterone. To encourage healthy T, your number-one task is to reach and maintain a healthy weight. Take a look at your diet and exercise habits (or lack thereof). If you have a few pounds to shed, get to it. In addition to regular cardio exercise, prioritize doing at least two full-body strength training sessions per week.

Scoring quality shut-eye can also make a big difference in T levels. In fact, according to one study published in the Journal of the American Medical Association, just one week of poor sleep can negatively impacted T levels in otherwise healthy young men. (Unsurprisingly, guys also reported a lower sense of wellbeing.) Aim to sleep seven to nine hours every night and help your body shut down by following a relaxing bedtime routine, like taking a warm shower, reading a book, or doing light stretches.

Finally, the right supplement regimen can also promote healthy T. Talk to your doctor about whether a multivitamin and supplements like vitamin D, ashwagandha, and zinc (all of which have been shown to support testosterone) can help.

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January 18, 2019February 18, 2019

Lauren Bedosky

Review: I Tried LoveBug’s ‘Here’s The Skinny’ Probiotic For A Better Belly

After about three years of battling some major stomach pain and frequent emergency trips to the bathroom, I got sick of feeling sick. Recently, I made the decision to seek out a routine that would help me better my overall digestive health. I started by taking a look into the food I was eating, but also wanted to see if pairing a better diet with a probiotic would help. That’s why I was so excited to receive a sample of LoveBug’s Here’s The Skinny Probiotic to try.

About LoveBug’s Here’s The Skinny Probiotic

The 10-day sample can be taken orally once a day—or twice a day with food for more intense support. I opted for the first option.

The formula is free of gluten, soy, sugar, yeast, and artificial colors and flavors, so it fit right into my plan to watch my diet more carefully. LoveBug even notes that some of the ingredients can help us maintain a healthy metabolism and weight, which is an added bonus (and explains the name “Here’s the Skinny”). I was excited to try something that I had never had before!

Trying The Product

I took the probiotic each morning about 30 minutes before breakfast. It was super-easy to swallow and I was pleased to find that it had no strange texture or after-taste like some other pills I’ve taken before.

On the first day of the 10-day trial, I did experience mild bloating and felt the same tummy troubles I was working to get rid of. However, by day two, my bloating disappeared and the sick feeling I often experienced was starting to fade. It only took a few days for me to start feeling more at ease after breakfast—a time usually plagued by my most major stomach pains.

By day 10, I can proudly say that I was spending less time running to the bathroom than usual!

Final Thoughts

I will continue to take LoveBug’s Here’s the Skinny Probiotic as part of my regular routine. While I still suffer from stomach issues every now and again, I have seen improvement after pairing this product with a better, more conscientious diet.

This Wellness Tester received free products in exchange for an honest review.

January 16, 2019January 17, 2019

Julie Touretzky

Which Pump-Boosting Amino Acid Is Better: L-Arginine Or L-Citrulline?

When it comes to fitness-boosting amino acids, BCAAs seem to get all of the attention. However, two other amino acids deserve some spotlight, too: l-arginine and l-citrulline. Here’s what you need to know about their unique benefits—and which to incorporate into your workout routine.

The Arginine And Citrulline Basics

Arginine and citrulline are both amino acids, the molecules that make up proteins. So, unsurprisingly, you’ll find both amino acids in a number of different foods.

While many protein-rich foods, like fish and nuts, contain arginine, citrulline is found in fruits and vegetables. (The food that contains the highest concentration of citrulline is watermelon.)

Though arginine and citrulline are different amino acids, there’s a reason we often talk about them together. In the body, they constantly convert back and forth from one into the other.

When we consume arginine, an enzyme called nitric oxide synthase (NOS for short) breaks it down into a gas called nitric oxide (NO for short) and citrulline. That citrulline then heads to the kidneys, which recycle it back into arginine so the cycle can continue.

When we consume citrulline, it travels straight to the kidneys to transform into arginine and start the same cycle.

The Performance-Enhancing Effects

That nitric oxide gas both arginine and citrulline eventually produce holds the ticket to their health and fitness benefits. Why? Because it increases blood flow throughout the body.

“Greater NO creates wider blood vessels,” explains Marie Spano M.S., R.D., C.S.C.S., C.S.S.D., sports nutritionist for the Atlanta Hawks, Braves, and Falcons. “This allows for more blood—and more oxygen and nutrient—delivery to muscles.” It also helps the body remove ammonia, a waste product created when we break down protein. Together, these factors help muscles function at their best and delay fatigue.

What does that mean for your workouts? Improved endurance, performance, and recovery, says Antonio Castillo M.S., R.D.N., L.D.N., sports dietitian for the Toronto Blue Jays.

Science backs this up: According to a 2016 study of 22 male cyclists published in the Journal of the International Society of Sports Nutrition, athletes who supplemented with 2.4 grams of citrulline for seven days saw an improvement in trial-time performance and reported less soreness after exercise. Meanwhile, 2017 study of 56 male soccer players published in the European Journal of Clinical Nutrition found that athletes who supplemented with two grams of arginine for 45 days saw significant improvements in their VO2 max (a measure of how efficiently the body uses oxygen).

The NO-producing amino acids offer similar benefits for strength-training athletes, too. One 2010 Journal of Strength and Conditioning Research study, for example, found that lifters who supplemented with eight grams of citrulline saw more than a 50 percent greater increase in barbell bench press repetitions than those who took a placebo. They also reported 40 percent less muscle soreness 24 and 48 hours after exercise.

Plus, bonus! Outside of the gym, research suggests nitric oxide also plays an important role in the bedroom. Case in point: One 2017 study published in Andrology found that a significant portion of men with erectile dysfunction had low arginine and citrulline levels.

Is One Better Than The Other?

Though research has found both arginine and citrulline to boost levels of nitric oxide in the body, most recent research—like this The Journal of Nutrition study—shows that citrulline actually delivers the most benefit.

“Citrulline expands blood vessels to a greater extent than arginine,” says Spano. Why? The body use arginine for a variety of functions, so it doesn’t use all of the arginine it absorbs to produce NO.

Plus, unlike citrulline, higher doses of arginine have been linked to gastrointestinal problems, says Castillo. Because it tends to be poorly absorbed, arginine can even lead to diarrhea when consumed in large amounts.

How To Pump Up Your Workouts With Citrulline

To pump up your performance—and how your muscles look in the mirror—consider adding extra citrulline to your pre-workout supplement routine. (There’s probably some in your go-to pre-workout formula already.)

Spano recommends starting with one gram of citrulline malate and working your way up to five or six grams if you don’t notice much effect at first. This form of citrulline may also help enhance the body’s ability to use oxygen to create ATP, the chemical it uses to produce energy.

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January 14, 2019January 16, 2019

Mike Simone

7 Game-Changing Health Products To Try In 2019

New year, new products! With 2019 resolutions and intentions in full swing, The Vitamin Shoppe shelves are lined with everything you need to have your best year yet—from collagen gummies to cereal-flavored protein.

7 Game-Changing Products That Just Hit Stores

1. Garden of Life mykind Organics Elderberry Immune Gummies

Made with organic fruit, Garden of Life’s Elderberry Gummies are a delicious way to boost your immune system. Every serving offers 355 milligrams of black elderberry extract and juice concentrate, 50 milligrams of echinacea extract, 40 milligrams of vitamin C, and two milligrams of zinc.

2. BodyTech Cinnamon Cereal Whey Isolate

With more protein and BCAAs per serving than whey concentrate, whey protein isolate is low in lactose and easy to digest. Thanks to innovative technology, BodyTech’s Cinnamon Cereal Whey Isolate (also comes in Fruity Cereal) has a better, richer flavor than your average protein powder. Every scoop provides 25 grams of protein for just a gram of sugar and two grams of carbs.

3. The Vitamin Shoppe brand Hair, Skin, & Nails Gummies

These delicious, strawberry bites are The Vitamin Shoppe brand’s first-ever beauty gummies! Every serving offers 15 milligramsof vitamin C, seven milligrams of vitamin E, and 2,500 micrograms of biotin.

4. Detour Chocolate Candy Crunch Lean Muscle Bites

These mini protein bars are like nothing you’ve ever seen before. Every bag of Detour’s new Chocolate Candy Crunch Lean Muscle Bites is loaded with individually-wrapped bites, each of which contains real M&Ms! Each bar offers five grams of protein and two grams of fiber for just three grams of sugar. Oh, and did we mention they’re only available at The Vitamin Shoppe right now?

5. Quest Chocolate Hazelnut Protein Bar

Your favorite protein bar brand is back with its latest creation, and this bar is the first in the Quest family to feature hazelnuts. You can expect the usual macros you love.

6. Neocell Gummy Glow

Trendy collagen is popping up in all sorts of supplements—and now you can even enjoy it in gummy form. Every serving offers 2,000 milligrams of clinically-tested NeoCell hydrolyzed collagen and 32 micrograms of biotin.

7. Divine Health Fermented Green Supremefood

Made with 10 organic fermented vegetables and four organic fermented grasses, every scoop of Divine Health’s Fermented Green Supremefood packs as much antioxidants as six servings of veggies. It also provides digestive enzymes and probiotics for healthy digestion.

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January 10, 2019January 14, 2019

The Editors of What's Good

5 Ways Beetroot Powder Can Boost Your Health and Fitness

Whether you regularly put beets on your plate, or only opt for the occasional beet and goat cheese arugula salad, there’s no denying the recent popularity of this root vegetable. Not only are beets packed with nutrients, but they also offer health and fitness benefits other foods do not. Here’s what you need to know about beets—and how beetroot powder could give your body the boost it needs.

What’s So Special About Beets?

Beets, beetroot juice, and beetroot powders have been popping up in smoothie recipes, pre-workouts, and more in recent years—and for good reason.

For very few calories, beets contain a variety of vitamins, minerals (especially potassium), and antioxidants.

But the real secret to beets’ powers: nitrates. Found in a handful of plant foods, these compounds are converted into nitric oxide, a molecule that dilates blood vessels, says Angie Asche, M.S., R.D., sports dietitian and owner of Eleat Sports Nutrition. “This allows for increased blood flow throughout the body.”

Benefits Of Beetroot Powder

Thing is, you’d have to eat a lot of beets (like somewhere between two and eight) to produce enough nitric oxide to reap real blood flow benefits. That’s where beetroot powder, which is made from dehydrated beets and thus contains higher levels of nitrates, comes in. (Concentrated beetroot juice also offers the same advantage.) Here are five health and fitness perks of the ruby red powder.

1. Strengthens Your Heart Health

When it comes to heart health, beets’ biggest benefit is improved blood pressure. “Dietary nitrates from beets dilate blood vessels, allowing for increased blood flow and therefore putting less stress on the heart to pump oxygen and nutrients throughout the body,” says Kelly Jones M.S., R.D., C.S.S.D., nutrition consultant to professional athletes, sports organizations, and fitness clubs.

Keep in mind, though, that eating beets once or twice won’t permanently lower blood pressure; you’ve got to consume beets’ nitrates regularly—and incorporating beetroot powder into your routine is an easy way to do so.

2. Increases Exercise Endurance

While they help keep your heart from working too hard, beets’ nitrates can also help your muscles work harder.

One 2017 study published in the journal Nutrients, for example, found that beet supplementation may improve time-to-exhaustion during exercise. Translation: It may help you work out for longer.

According to Asche, this benefit may stem from nitric oxide’s ability to increase blood flow, which then increases the amount of oxygen delivered to your muscles. Since oxygen is a crucial component in powering forms of ‘aerobic’ or ‘cardiovascular’ exercise—like long runs or bike rides—more oxygen means better performance.

3. Power Through High-Intensity Workouts

Not only do beets’ nitrates help enhance cardio exercise, but they also boost higher-intensity training—like sprints or heavy lifting—that rely on chemicals other than oxygen. Case in point: One 2018 Journal of the International Society of Sports Nutrition study found that beetroot reduced fatigue during high-intensity exercise.

Though research has yet to uncover exactly how beets have this effect, Jones suggests it may relate to beets’ ability to reduce the breakdown of creatine phosphate—a crucial chemical for this type of exercise—during training.

4. Reduces Recovery Time

Along with supporting exercise, the nitric oxide produced by beets’ nitrates can also help speed up recovery. Not only does boosted blood flow mean increased oxygen transport during exercise, but also increased transport of oxygen and other nutrients muscles need to recover after exercise. As a result, your hard-worked tissues get the materials they need to repair.

Research backs this up: One study published in the European Journal of Applied Physiology, for example, found that supplementing with beets after intense exercise modulated soreness in active guys.

5. Boosts Brain Health

Outside of the gym, beetroot powder may also provide cognitive health benefits, especially for older adults.

According to one 2011 study published in the journal Nitric Oxide, nitrates may help improve delivery of blood to areas of the brain associated with executive function. (This includes memory, focus, and emotion regulation.)

The theory is that by dilating blood vessels and improving blood flow, nitric oxide also improves oxygen and nutrient delivery to the brain, says Jones.

This effect may also benefits the brains of younger populations, but research has more investigating to do.

How To Use Beetroot Powder

Ready to add some ruby red powder to your smoothies or pre-workout shake? If you want to use beetroot to power your workout performance, Asche recommends mixing up and drinking one serving of beetroot powder about 30 minutes before exercising.

If you’re new to using beets or beet supplements before exercise, though, don’t just start chugging away. “Beetroot juice and powder have very distinct flavors and can cause stomach upset in some people,” says Asche. If you plan on using beetroot powder to power a competition—like a running or obstacle race—test it a few times during practice workouts first.

When it comes to overall health benefits, especially heart health, you’ll need to up your intake even more. “Half a liter of beetroot juice (about two cups) per day has been shown beneficial,” says Jones. (That’s the equivalent of eight beets!) To reap similar benefits from beetroot powder, take anywhere between one to four servings per day, depending on the brand.

In addition to eating beets or supplementing with beetroot juice or powder regularly, Jones recommends incorporating a variety of other nitrate-containing vegetables into your diet. Leafy greens, celery, cucumber, celeriac, Chinese cabbage, leeks, fennel, and parsley, all contain naturally-occurring nitrates.

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January 8, 2019January 9, 2019

Mike Simone

Is Kava The Next Natural Stress-Fighting Superstar?

The stress-fighting herbs valerian root and ashwagandha have been getting rave reviews for the past few years, but according to wellness gurus and naturopaths alike, there’s another under-the-radar herbal superstar ready to take you straight to relaxation station: kava. We’ve got everything you need to know here.

What Is Kava?

To start, kava (also known as ‘kava kava’) is hardly new. Made from the roots and stems of the Piper methysticum plant (a member of the pepper family), kava has been used medicinally by islanders in the South Pacific for thousands of years. In fact, “warring tribes would ceremoniously drink a beverage made of kava and water, sit down, and work out their difference,” says naturopathic medicine practitioner Steven Ehrlich, N.M.D., Chief Medical Officer at Solutions Acupuncture and Naturopathic Medicine.

In recent decades, though, the ingredient has started popping up in DIY elixirs, capsules, and tinctures.

Kava’s All-Star Compounds

Kava’s claim to fame is its purported ability to ease anxiety and promote a sense of calm—and that power comes from a specific type of compound it contains.

“Kava contains kavalactones, which have been shown to interact with your GABA-A receptors,” explains nutritional consultant Caleb Backe. GABA, an inhibitory neurotransmitter in the brain, prevents our neurons from over-firing or being over-stimulated—which is essential for brain function and mood regulation. Through their interaction with these GABA-A receptors, kava’s kavalactones have an overall calming and relaxing effect.

The Benefits of Kava

In addition to supporting relaxation, kava is also known for promoting restful sleep. Here’s some more information about the herb’s two main benefits—and how they help boost general mental well-being.

1. Eases Anxiety

According to more than two decades of research, kava has significant benefits for those dealing with feelings of anxiety.

The first long-term study on the subject, published in Pharmacopsychiatry in 1997, found that people with anxiety who took a concentrated kava extract for 25 weeks experienced decreased symptoms. The researchers also highlighted that kava helped without causing dependence, tolerance, and withdrawal issues.

Since then, a number of smaller studies (like this one, this one, and this one) have also found kava extracts to be helpful for feelings of anxiety.

In 2013, a double-blind, randomized, placebo-controlled study (the most definitive type of study in the book) published in the Journal of Clinical Psychopharmacology sealed the deal, finding kava to be effective for soothing anxiety.

2. Promotes Restful Sleep

Because of its calming effects, kava has also been studied for its ability to improve occasional sleeplessness.

Though some research has focused specifically on its sleep benefits for people dealing with anxiety, other evidence suggests it can help even if you’re anxiety-free.

In fact, one 2015 review on natural sleep aids published in Evidence Based Complementary and Alternative Medicine found ample evidence that kava helps improve sleep.

Kava Precautions

Though kava offers notable short-term benefits, long-term use may not be safe. Back in 2002, The U.S Food and Drug Administration issued an advisory to consumers about a link between long-term kava consumption and liver toxicity. For that reason, some countries in Europe have rolled out stricter regulations on the supplement.

However, it’s worth noting that the FDA does state that kava-related liver damage appears to be rare. According to the National Institutes of Health, “The frequency of clinically apparent liver injury due to kava is less than 1:1,000,000 daily doses.”

The Best Way To Take Kava

That said, this herb can be an incredibly helpful temporary part of your wellness routine if you’re dealing with a particularly stressful or sleepless period. You just have to understand and respect its power.

“Taking kava is not like taking magnesium, which has a subtle and gradual effect, to support stress,” says Ehrlich. “It has a direct pharmacologic effect.”

Since everyone reacts differently to different herbs, and kava may also interact with certain drugs for depression, anxiety, or liver function, talk to your healthcare provider about whether it’s a good fit for your needs, says dietitian Stacy K. Leung, R.D.N.

Once you’ve got the green light, start off with half the recommended dosage of kava root extract (typically 100 milligrams) per day, says Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. If you don’t experience any side effects—which can include headaches, dizziness, drowsiness, low mood, or stomach upset—then go ahead and consume the full 100 milligram dosage, says Leung.

Valdez recommends taking kava for up to three to four weeks (and no more) at a time.

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January 7, 2019January 8, 2019

Gabrielle Kassel

Keto For Women: What To Keep In Mind

The high-fat ketogenic diet is nothing short of a nutritional phenomenon. However, because it leads to such major metabolic changes, many dieters and experts question how it might affect men and women differently. Here’s why women may need to take extra care when going keto.

Men On Keto vs. Women On Keto

Researchers and doctors have been studying and using the ketogenic diet since the 1920s—most notably for treating epilepsy. However, much of the body of research on keto was done on men (or animals).

Recent work has begun to look at keto and women. However, many of the studies only involve women who are obese or struggling with metabolic syndrome.

Not to mention, very little research has focused on keto’s long-term effects—in either men or women. (By that I mean following a keto diet for more than a few months, or even a year.)

Though we’ve seen keto help reverse obesity and type 2 diabetes in both men and women in the short-term, long-term ketosis may impact reproductive hormones, digestive and heart health, and liver function—especially in people with predispositions for heart and liver issues.

In women, specifically, long-term ketosis could potentially impact menstrual cycles, libido, and fertility.

Why’s that? Generally, women’s endocrine (a.k.a. hormonal) systems are more sensitive to changes in diet and exercise than men’s.

You see, hormone function is controlled by the complex interaction of the hypothalamus (part of the brain), pituitary gland, and adrenal glands. This system is known as the hypothalamic–pituitary–adrenal axis, or ‘HPA axis.’

Women’s HPA axes are very sensitive to calorie restriction and exhaustion. Thus, disturbances can alter the production of key reproductive hormones, like estrogen and progesterone, which have many roles in women’s health. When this happens, women may experience issues with menstruation, low mood, thyroid and adrenal health, and even fertility.

Since the keto diet essentially tricks the body into thinking it’s starving, some evidence suggests ketosis (along with fasting and low-calorie diets) can disrupt a woman’s HPA axis. Plus, sudden weight loss—which often comes along with the keto diet—may also impact estrogen production.

Are You A Good Fit For Keto?

Though a certain percentage of genetically ‘sensitive’ women may experience these hormonal issues on keto, not every woman will. Hormonal imbalances often pop up initially, but clear up as women become ‘fat-adapted’ (better able to use fat for energy).

I find controlled ketosis has many benefits for women with excess body fat to lose, a history of metabolic syndrome, hormonal issues tied to insulin resistance (such as PCOS, polycystic ovarian syndrome), and generally healthy women who want to address issues like sugar cravings, fatigue, and brain-fog.

However, since we still have much to learn about keto’s long term effects, many experts—myself included—recommend adults follow a ketogenic diet for two to six months. (A doctor may recommend and oversee longer use in special cases.)

I do not recommend keto for women who are already underweight, have ever had an eating disorder, have a thyroid disorder, or are pregnant or breastfeeding.

Advice For Women Interested In Keto

If you’re a good fit for trying keto, keep the following tips in mind to have a healthy experience.

1. Focus On Eating An Alkaline Ketogenic Diet

Eating a keto diet rich in nutrient-dense, unprocessed, alkaline foods can help curb many low-carb diet symptoms women often encounter. (Thank fatigue, moodiness, and insomnia.)

Alkaline foods may help with fluid balance, weight loss, detoxification, and bone health—and can also decrease inflammation.

Fill up on non-starchy vegetables, raw produce like greens, lean protein, and lots of healthy keto fats like avocado, olive oil, and nuts and seeds. Avoid excess meat and animal protein, dairy, alcohol, and caffeine, which are all highly acidic. Also, drink plenty of water, herbal teas, or bone broth to stay well-hydrated.

2. Make One Big Change At A Time

Though it may be tempting to combine keto with other health- and fitness-boosting protocols like intermittent fasting or HIIT workouts, be sure to take things slow. Making too many diet and lifestyle changes at once can overwhelm your endocrine and nervous systems. As a result, you may experience cravings and sluggishness.

Give your body a few months to adapt to one major change before making others. Track your progress in a journal so you can note any struggles or symptoms, identify patterns, and adjust course as needed.

3. Expect Some Side Effects At First

When first starting the keto diet, don’t be surprised if you deal with some temporary side effects. Together, these symptoms—which often include constipation, sugar cravings, menstruation issues, fatigue, and irritability in women—have been nicknamed ‘the keto flu.’

These symptoms should resolve themselves within a few weeks. However, if they linger or affect your quality of life, consider adding more calories or carbs to your diet. When in doubt, check in with a healthcare professional.

4. Limit Stimulants And Alcohol

For both women and men, the goals of a keto diet should be to balance blood sugar levels, improve mental clarity, increase energy levels, and support a healthy body weight.

Consuming too many stimulants, such as coffee and other caffeinated drinks, smoking, and drinking alcohol can mess with your mood, hormones, sleep, and hunger levels. They can also affect your body’s ability to stay in ketosis.

5. Prioritize Rest, Relaxation, And Sleep

Though you should certainly stay active while on keto, don’t push yourself too hard. Instead, I recommend taking daily walks outside and focusing on gentler forms of exercise, like yoga and pilates.

Though we all have different fitness levels and can handle different amounts of exercise on keto, women generally seem to be more impacted by over-training and not resting enough. That’s why it’s extra important that women decrease their workout intensity while on keto if they start feeling lethargic, sore, or burnt out.

It’s also crucial to get plenty of sleep (aim for eight hours a night) and manage stress. Both chronic stress and sleep deprivation can negatively affect thyroid and adrenal health.

The Bottom Line

While keto and other low-carb diets have much to offer women looking to shed excess weight, gain energy, and improve their metabolic health, you must listen to your body.

Though the first month of keto is a major adjustment often accompanied by wonky symptoms, if issues like missing periods, trouble sleeping, low libido, muscle soreness, headaches, cravings, and/or mood changes pop up after that, you likely need to eat more calories, more carbs, or both. In these cases, check in with a dietitian or functional medicine expert and consider eating a less-extreme low-carb diet that allows for 75 to 100 grams of carbs per day.

Dr. Josh Axe, D.N.M., D.C., C.N.S., is a doctor of natural medicine, clinical nutritionist, author, and member of The Vitamin Shoppe’s Wellness Council. Dr. Axe operates one of the world’s largest natural health websites, sharing healthy recipes, herbal remedies, nutrition and fitness advice, and information on essential oils and natural supplements. Dr. Axe founded one of the largest functional medicine clinics in the world, in Nashville, TN, and has served as a physician for many professional athletes.

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January 1, 2019January 2, 2019

Dr. Joshua Axe, D.N.M., D.C., C.N.S.

The 5 Biggest Health Benefits Of Apple Cider Vinegar

Revered for its health-promoting properties for centuries, apple cider vinegar is now a staple of many a health enthusiast’s pantry—and for good reason. Here’s everything you need to know about this liquid gold, from its benefits to how to use it every day.

What Is Apple Cider Vinegar, Actually?

Apple cider vinegar is made by fermenting apple cider. Because of this fermentation process, apple cider vinegar is chock-full of strains of beneficial bacteria, enzymes, and acids—including acetic acid, citric acid, lactic acid, and succinic acid—that can improve nearly every aspect of health, ranging from blood sugar to skin and beyond.

There are so many ways to incorporate ACV into your daily routine—but first, let’s highlight its biggest benefits.

The Top 5 Benefits Of Apple Cider Vinegar

Of apple cider vinegar’s many powerful health benefits, these five are perhaps the most impressive.

1. Supports Healthy Weight

When combined with a well-balanced diet and healthy lifestyle, a daily dose of apple cider vinegar can yield major waistline benefits. In fact, one study published in Bioscience, Biotechnology, and Biochemistry found that participants who took two tablespoons of apple cider vinegar daily lost about four more pounds in 12 weeks than those who didn’t—without making any other changes to their diet or routine.

How does apple cider vinegar work this magic? By supporting satiety and decreasing appetite. According to a Journal of the American Dietetic Association study, consuming ACV alongside a meal decreased total food intake by about 275 calories throughout the rest of the day.

2. Supports Healthy Blood Sugar

High blood sugar can have a slew of negative effects on our health, including changes in weight and energy levels. Fortunately, apple cider vinegar seems to help keep blood sugar stable, helping reduce the risk of these undesirable effects.

ACV works by increasing the body’s sensitivity to insulin, the hormone responsible for transporting sugar from the bloodstream to the tissues, where it can be used for energy. One study showed that consuming vinegar alongside white bread decreased blood sugar levels by over 31 percent compared to a control group.

3. Promotes Heart Health

Heart disease is a major problem around the globe, accounting for an estimated 31.5 percent of deaths worldwide in 2013. Modifying your diet and lifestyle is one of the most effective ways to enhance heart health. Studies show that adding apple cider vinegar to your routine can be a helpful tool in doing so.

Though current research on the topic is mostly limited to animal studies, it shows promise. One study, for example, founds that rats given apple cider vinegar for four weeks experienced a significant reduction in ‘bad’ LDL cholesterol levels.

What’s more, another study showed that acetic acid, the main compound found in vinegar, effectively lowered blood pressure in rats. How? Research suggests that acetic acid decreases levels of renin, a hormone that plays a central role in blood pressure regulation. Stay tuned for more information as this field of study develops.

4. Enhances Skin Health

Not only can apple cider vinegar help transform your health on inside, but it can also enhance your appearance.

When applied topically, certain compounds found in vinegar, like succinic acid, may help the skin fight off blemishes and similar complexion issues.

Plus, a 2010 study in the Journal of Cosmetic Dermatology found that applying lactic acid, one of apple cider vinegar’s main components, to skin topically for three months significantly improved the texture, pigmentation, and appearance of scars in participants.

5. Supports Proper Digestion

Backflow of stomach acid into the esophagus (causing nausea, heartburn, belching, and regurgitation) is an issue for many people these days.

Although it may sound counterintuitive, low levels of stomach acid typically cause this issue. Having low levels of stomach acid can decrease the muscle tone of the lower esophagus, allowing food to move upwards.

Consuming small amounts of apple cider vinegar each day may help balance stomach acid levels—especially when paired with an acid reflux-friendly diet.

How To Add Apple Cider Vinegar To Your Routine

Before incorporating apple cider vinegar into your daily diet, it’s especially important that you pick the right variety. I always recommend going for raw, unfiltered, organic apple cider vinegar whenever possible. This guarantees your ACV is free of additives, minimally processed, and contains some beneficial bacteria.

Once you’ve got yourself a quality bottle of apple cider vinegar, try to incorporate about two tablespoons a day.

Many people like to drink apple cider vinegar once or twice a day. However, if consumed undiluted, ACV can irritate the lining of the throat and contribute to tooth enamel erosion. (It’s incredibly acidic.) To avoid this, dilute one to two tablespoons of apple cider vinegar in an eight-ounce glass water and drink with a straw.

If you don’t want to sip on apple cider vinegar, you can also add it to salad dressings, smoothies, and other recipes.

For topical use, use ACV on its own or combined with your favorite essential oils to tone your skin.

Apple cider vinegar also makes a great addition to DIY household cleaners, hair rinses, and bug sprays! (Check out more practical, everyday uses for ACV here.)

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December 21, 2018February 11, 2019

Dr. Joshua Axe, D.N.M., D.C., C.N.S.

7 Possible Reasons Why You Bruise So Easily

Ever wonder why some people bruise like a peach, while others seem to never get any black-and-blue marks? We asked the experts to break down the common causes of constant bruising—and which warrant a trip to the doctor.

What Bruises Are

What we call a bruise, doctors call a ‘contusion,’ says Michael Grosso, M.D., Chief Medical Officer of Huntington Hospital in New York. “Generally, contusions are caused by traumatic injury to the skin,” he explains. Everything from getting hit with a baseball to bumping into something can do the job.

The aftermath of trauma that occurs beneath the skin causes the dark discoloration we know as a bruise. “When you bruise, blood vessels have broken,” says Arielle Levitan, M.D., author of The Vitamin Solution. Their contents (blood and its byproducts) leak out and show up as purplish discoloration on the surface of the skin.

When blood vessels first break, red blood cells release hemoglobin—the stuff that carries oxygen around the body, says Grosso. Hemoglobin, which has a red pigment, then breaks down to other pigments. “Bruises can be a number of colors—red, purple, brown, green, yellow—depending on the stage they’re in.” Eventually the body sweeps those pigments away in the bloodstream.

When Is Bruising Serious?

Most bruising isn’t anything to worry about. Aside from not walking into things, the best ways to prevent it are to avoid blood-thinning over-the-counter medicines and take a daily multivitamin, says Levitan. (We’ll explain why soon.)

However, “if you feel you’re bruising or bleeding more frequently without obvious provocation, see a doctor,” she says. When bruises appear without any explanation, one of these health-related issues could be to blame.

1. You Take Certain Medicines

“The most common factors that predispose people to easy bruising and bleeding are overuse of ibuprofen or aspirin,” says Levitan. Nonsteroidal anti-inflammatory drugs (NSAIDs), like aspirin and ibuprofen, are meant to be used short-term—three days or less for fever, and 10 days or less for pain. When you use them more often, they may affect your blood’s ability to clot, making it harder for your body to stop internal or external bleeding.

Since prescription blood thinners, like warfarin (commonly used to treat blood clots in people with heart issues), have a similar effect, they also put you at greater risk for bruising.

2. You Have a Vitamin Deficiency

Yet another reason to eat a healthy, balanced diet and take your daily multi, certain vitamin deficiencies contribute to easy bruising.

One of the most common: vitamin C deficiency. “The body cannot make vitamin C, or ascorbic acid, but needs the nutrient in small amounts,” says Grosso. In fact, vitamin C is a building block of blood vessels; without it, they’re more fragile and you’re more likely to bruise and bleed.

Though vitamin C deficiency is uncommon, insufficiency can occur in otherwise healthy folks who don’t eat a variety of fruits and vegetables—especially citrus fruits and peppers.

Since vitamin D, vitamin B1 (a.k.a. thiamine), and vitamin E play important roles in skin repair, low levels of any of those vitamins can also lead to increased bruising—or longer-lasting bruises, adds Levitan.

3. You Have Fair Skin

Luckily, pale people aren’t predisposed to any health issues that actually cause more bruising. However, “the discoloration is more easily seen on fair-skinned people (like blondes and redheads), so they seem to bruise more easily,” says Grosso.

No matter what your skin type is, understand your own health history and talk to your doc if you start noticing bruising more often without any obvious cause.

4. Your Skin Has Sun Damage

One sunburn won’t make you more likely to bruise. However, sun damage caused by years of overexposure to the sun’s UV rays—which also leads to wrinkles, dark spots, and premature signs of aging—can.

“Sun damage weakens superficial blood vessel walls and limits healing of the skin,” explains Levitan. That means more, longer-lasting bruises.

If your skin is showing other signs of UV damage, look out for changes in bruising that may come along with them. In older people, this can manifest as a specific type of bruising, known as “actinic purpura” or “senile purpura.” You might have seen it in purple-y patches on your grandparents’ forearms or the backs of their hands.

5. You Have A Blood Disorder

Since bruising is directly related to how your blood functions, “certain blood disorders—especially deficiencies in clotting factors—can certainly cause it,” says Grosso.

“The classic example: hemophilia, in which a genetic problem affects our blood’s ability to produce something called Factor VIII,” he says. (Factor VIII is a blood protein involved in clotting.) People with Factor VIII deficiency may experience prolonged bleeding when cut, develop spontaneous bleeding in their joints, and, of course, bruise easily.

Von Willebrand Disease, a genetic condition marked by a missing or defective blood-clotting protein, can also cause easy bruising.

6. Your Blood Platelet Count Is Low

Platelets, the tiny blood cells required to form clots, are your body’s first defense against bleeding.

“If your platelets don’t function properly, your system won’t stop bleeding as easily as it would normally,” says Levitan. (Platelet function issues can be caused by taking lots of aspirin or underlying health issues, like the autoimmune condition idiopathic thrombocytopenic purpura or even leukemia.)

“Liver and kidney diseases, which tend to make platelets less functional and deplete the body of other factors involved in coagulation, can also cause easy bruising,” she says.

7. You’re Getting Older

Unfortunately, bruising more easily as we age is also just a general fact of life.

“The elderly tend to bruise more easily because our skin becomes more delicate as we age,” says Grosso. As the outer layer of our skin—and the blood vessels below—thin, our tissues grow more fragile and susceptible to bruising. (Thanks a lot, collagen loss!)

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December 20, 2018January 29, 2019

Ashley Mateo

Rosehip Oil Is The Soulmate Your Skin Has Been Longing For

Has coconut oil finally met its match? Many beauty bloggers have been singing the praises of rosehip oil for its multiple skin benefits. Consider this your guide to the trend.

What Is Rosehip Oil?

To start with, rosehip oil is not rose essential oil. In fact, they’re actually quite different from one another. While the latter is extracted from rose petals, rosehip oil is pressed from the plant’s bright red fruit and seeds.

Throughout history, rosehip oil has been revered for its ability to enhance skin and overall health. “Rosehip oil is packed with nutrients known to be nourishing for the skin, like antioxidants vitamin A and vitamin C, and essential fatty acids—including gamma-linolenic acid, or GLA,” says clinical researcher and natural beauty expert Leigh Winters, M.S., an instructor at Columbia Business School’s Venture for All program. “When applied to the skin, these nutrients work wonders in giving you a healthy, radiant glow.”

Skin Benefits Of Rosehip Oil

Intrigued? Here’s more on how rosehip oil can do your body good.

1. Moisturizes

When applied topically, rosehip oil helps moisturize and soften skin, says Deirdre Hooper, M.D., board-certified dermatologist, co-founder of Audubon Dermatology and member of the Women’s Dermatologic Society. Rosehip oil’s concentration of essential fatty acids—a combination of linoleic acid, linolenic acid, and GLA—takes the credit here.

2. Wards Off Fine Lines And Wrinkles

Because rosehip oil is chock full of antioxidants, it’s a dream for your skin. “Antioxidants help limit the skin’s production of free radicals caused by sun damage, and therefore have the ability to make us look younger,” says Mara Weinstein Velez, M.D., general and cosmetic dermatologist and member of the Women’s Dermatologic Society.

To reap its fountain-of-youth goodness, Winter recommends pressing a few drops of rosehip oil into your skin after cleansing, toning, and applying any serums. Then, follow up with a water-based moisturizer to seal it all in.

3. Improves Skin Elasticity

By now you’ve probably heard that collagen protein is crucial for our skin’s elasticity. (And that our natural collagen production decreases as we age.)

One major way to support collagen production: Consume the nutrients our body uses to build it. “In order to make collagen, our bodies need certain nutrients like vitamin A and vitamin C,” says Hooper. You’ll find them both in rosehip oil.

In theory, rosehip oil could help stimulate collagen production and promote supple skin.

4. Reduces Pigmentation & Supports Even Skin Tone

Have a hyper-pigmented or uneven complexion? Rosehip oil may help you even things out naturally. “The vitamin C and vitamin A carotenoids both boost cell rejuvenation and work wonders on smoothing the skin,” says Winters.

Rosehips For General Health

The same antioxidants in rosehip oil that help your skin stay glowy also have a powerful impact on your interior health when you consume rosehips. According to Josh Axe, D.N.M., C.N.S., D.C, author of the upcoming Keto Diet (Feb 2019) and member of The Vitamin Shoppe Wellness Council, the antioxidants in rosehips help reduce production of pro-inflammatory signaling molecules, warding off oxidative stress in the body and promoting a strong immune system.

Having less oxidative stress means wide-reaching benefits for our health. For example, according to Axe, rosehips’ antioxidants may help ward off immune-related joint issues. In fact, the Arthritis Foundation recommends five grams of a standardized form of rosehips from Denmark (sold as Litozin and Hyben Vital) daily to support joint health and ease joint discomfort.

What’s more, according to the University of Maryland, rosehips are so antioxidant-rich that rosehip supplements may even be comparable to vitamin C supplements.

I you decide to try a supplement, start with five to 10 grams, recommends Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. Because of its vitamin C content, higher doses may interact with certain medications, so check in with your healthcare provider first.

Is Rosehip Oil Right For You?

If any of rosehip oil’s skin benefits appeal, it’s worth trying. “Rosehip oil is gentle, so I recommend it for people of all skin types—even people with eczema,” says Winters. Since rosehip oil isn’t made from rose petals, it’s practically aroma-less, making it a nice option for those sensitive to fragrance.

Shopping For Rosehip Oil

Once you decide to add rosehip oil to your routine, it’s key you find a quality product. “If you can, shop for a certified organic oil to ensure it comes from plant material that hasn’t been treated with pesticides or chemicals, which would greatly affect its quality,” says Winters. At the very least, the brand should clearly share where the rosehips were sourced and how the oil was extracted.

Then, take a look at the oil itself. A quality rosehips oil has a “clear, dark orange hue,” says Winters. “If the color is really light, the oil might be compromised.”

Applying Rosehip Oil

Once you get it home, store your oil in the refrigerator. This will help lengthen its shelf life and keep it from going rancid.

Since any product—even natural ones—can irritate sensitive skin, test rosehip oil on the inside of your forearm first. Unless any redness or itching pops up, you’re good to go. You may notice a faint, orange-y glow after first applying the oil, but the hue will fade after a few minutes, assures Winters.

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December 18, 2018December 19, 2018

Gabrielle Kassel