This article was written by Lisa Turner and originally published in Amazing Wellness magazine.

The earlier breast cancer is diagnosed, the better the odds of successfully treating it. That’s why the American Cancer Society recommends average-risk women get yearly mammograms between the ages of 45 and 54.

Research suggests that women who get regular mammograms are:

• more likely to catch breast cancer early
• less likely to need surgery and chemotherapy
• more likely to be cured

Besides regular mammograms and breast exams by your physician, though, it’s also important to check your breasts at home for any suspicious changes.

When To Do An At-Home Breast Exam

Hor­monal changes before and during your period can cause a temporary thickening of the breast tissue that makes it hard to feel for lumps and bumps. So, the best time to do a self breast exam is three to five days after your period ends.

It’s also best to do your breast exam right after your annual physi­cal. Since your doctor would likely have felt anything abnormal during your visit, you’ll know that what you’re feeling should be the normal, healthy state of your breasts.

Three Ways To Check Your Breasts

1. Lie down with a pillow under your right shoulder and your right hand under your head. Using your left hand, move in small circles all around your right breast and out to­ward (and under) your armpit. Vary the pressure you use in order to feel everything from the surface of your breast all the way down to your ribs. Then, switch sides and repeat the process on your left breast.

2. Stand with your arms at your sides in front of a mirror in a well-lit room. Look for any dimpling, bumps, redness, or changes in breast shape or symmetry. Repeat with your arms overhead, again with your hands pressing firmly on your hips and your chest muscles flexed, and once more bending forward.

3. In the shower, soap up your hands well. Raise your right arm over your head and check your right breast using the same technique as in the lying-down method. (Use flat fingers.) Switch arms, and repeat on your left breast.

Though cancer may be better detected during mammograms and doctor’s visits, it’s important that women are familiar with how their breasts normally look and feel so that they’re better able to identify any changes.

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

As the days get shorter and colder, our immune systems need a little extra TLC in order to stay strong. After all, we depend on them to get us through hectic holidays and offices infested with coughing coworkers.

Logging plenty of sleep, going extra hard on the hand-washing, and loading up on fruits and veggies are key. But there a number of natural supplements that can help nourish a superhero-strength immune system, too!

Here are three must-haves Health Enthusiast Melanie relies on all winter long:

• Sambucus black elderberry
• oil of oregano
• echinacea goldenseal

Watch the video to check out why:

 

Related: 5 Supplements Nutritionists Take During Cold Season

Want to give Melanie’s favorites a try? Check out The Vitamin Shoppe brand Sambucus Black Elderberry Extract, Natural Factors Organic Oil of Oregano, and The Vitamin Shoppe brand Echinacea Goldenseal Complex.

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

As someone with a lot of anxiety and a demanding job, I was enthusiastic about trying Natural Vitality Calm Gummies, a magnesium supplement that claims to be “The Anti-Stress Gummies.”

The product is vegan and cruelty-free, and it’s also free of gluten, soy, wheat, preservatives and artificial flavorings. I’m not always good about avoiding these ingredients—especially additives and preservatives—but I want to be, so the gummies really appealed to me. Plus, many gummy vitamins I’ve seen list corn syrup as their first ingredient, and these do not. I was excited to see that they’re made with real sugar, instead.

 

How Calm Gummies Tasted

A lot of the gummy vitamins and supplements I’ve tried in the past tasted like chemicals or were too tough to really be called ‘gummies.’ The Natural Vitality Calm Gummies taste surprisingly good (they’re Raspberry-Lemon flavored), and have a fairly normal consistency. I’d describe them as more gumdrop-like than, say, gummy bear-like.

The gummies are lightly coated in sugar, but are very low in sugar and calories. They’re enjoyable to eat, but don’t make you feel like you could be doing your body harm.

How Calm Gummies Made Me Feel

For about a month now, I’ve been eating four gummies daily (the recommended serving size), spaced out throughout the day (though I confess I’ve accidentally missed a few days). It’s hard not to eat a bunch at once because they taste so good!

I take a daily antidepressant to manage my anxiety, but I do not take any fast-acting calming agents because I don’t want to interrupt my work flow or alter my mental state during the workday. For that reason, I liked being able to chew on a gummy midday if I began to feel overwhelmed or panicky.

Related: 4 Unexpected Benefits Of Taking Magnesium

There is certainly something calming about popping a sweet and chewy—but not unhealthy—treat when you’re feeling overwhelmed. And it’s reassuring to know it contains a mineral that has the potential to bring you a little peace of mind. I’ll definitely continue to work my way through the bottle.

Final Thoughts

Though I’m not sure how much they’re helping me just yet, the Calm Gummies definitely exceeded my expectations in terms of taste. I will probably buy another bottle when I finish this one. Even if they only make me feel like maybe I’m less anxious, I consider them a small, worthwhile investment in my health.

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

We all know how essential it is to our health that we keep our mind, body, and spirit balanced. By prioritizing self-care, we empower ourselves to show up at our best every single day—at work, at home, and beyond.

Though we all have different self-care routines and practices—some swear by meditation while others never skip a morning stroll—a number of products can also support our well-being.

Need some inspiration? Brick, NJ, store manager Adrienne relies on these three self-care superstars:

• apple cider vinegar
• collagen
• activated charcoal

Watch the video to check out why:

Intrigued by Adrienne’s favorites? Try plnt brand Organic Apple Cider Vinegar, Vital Proteins Collagen Peptides, and My Magic Mud Activated Charcoal Toothpaste for yourself!

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

This article was written by Lisa Turner and originally published in Amazing Wellness magazine.

Breast cancer, one of the leading causes of cancer death in women every year, is a big, scary diagnosis. But many other breast health issues, like benign lumps, bumps, and tenderness, affect women every day. Here’s your complete guide to protecting your breasts against cancer and other conditions, from puberty through menopause and beyond.

Breast Cancer Stats

In spite of advances in treatment, breast cancer is frighteningly prevalent. It affects more than 12 percent of American women. That means if you have eight female friends who live to be 85, at least one will likely have breast cancer at some point in her life. The good news: Breast cancer is very treatable if detected early. In nine out of 10 cases, she’ll live at least another five years (and usually longer). Once cancer starts to spread, though, treatment becomes difficult—so it’s important to get screening exams and check your breasts regularly.

Breast Cancer Risk Factors

Although the exact causes of breast cancer aren’t clear, the main risk factors are. Some of the most significant include:

• Age: About 67 percent of women who get breast cancer are over 50; most of the remaining 33 percent are between 39 and 49 years old.
• Medical History: Women who’ve previously had breast cancer—or endometrial, ovarian, or colon cancer—are at greater risk.
• Family History: Women whose mother, sister, or daughter have had breast cancer—especially before menopause—are two to three times more likely to develop breast cancer.
• Genetics: Mutations in certain genes (BRCA1 or BRCA2) predispose a woman to breast cancer, with a lifetime risk of 45 to 80 percent.
• Ethnic Background: African-American women are more likely to get breast cancer before menopause.
• Hormones: The greater a woman’s exposure to estrogen, the more likely she is to develop breast cancer. Early start of menstruation, late menopause, and Hormone Replacement Therapy (HRT) using combined estrogen and progesterone all increase risk.
• Radiation: High doses of radiation can increase the risk of breast cancer.
• Obesity: Obesity alters estrogen metabolism and increases risk, especially in postmenopausal women.
• Drinking Alcohol: Women who have three alcoholic drinks per week have a 15 percent higher risk.
• High-Fat Diets: Women whose diets are high in fat from red meat or dairy products are more likely to get breast cancer; reducing daily calories from fat to less than 20 to 30 percent, though, may have a protective effect.

Diet And Breast Cancer

While other research on the link between diet and breast cancer is less clear, we know certain foods and nutrients do offer protection.

Related: 4 Ways You May Be Messing With Your Hormones Without Even Realizing

Here are some of the best:

• Yellow-Orange Fruits And Vegetables: Sweet potatoes, carrots, mango, papaya, pumpkin, cantaloupe, and butternut squash are high in carotenoids. These antioxidants have been shown to reduce breast cancer risk by as much as 18 to 28 percent.
• Dark Leafy Greens: Spinach, Swiss chard, kale, collard greens, beet greens, mustard greens, and turnip greens are high in beta-carotene and other carotenoids, like lutein and zeaxanthin, that reduce breast cancer risk.
• Cruciferous Vegetables: Broccoli, cauliflower, cabbage, radishes, Brussels sprouts, kale, and arugula inhibit the development of cancer cells and promote cancer cell death. They also reduce breast cancer risk.
• Fiber: Kidney beans, chickpeas, lentils, and peas are high in fiber, which has been shown to reduce breast cancer risk. Fiber’s protective effects are especially strong among women who eat more high-fiber foods in adolescence and young adulthood.
• Cold-Water Fish: Salmon, tuna, sardines, mackerel, and herring are rich in EPA and DHA. These types of omega-3 fats protect against breast cancer development and encourage cancer cell death.
• Lignans: Flax seeds, sesame seeds, pumpkin seeds, and other seeds, as well as soy, legumes, and grains, are high in lignans. These plant compounds may reduce the risk of breast cancer by as much as 40 to 50 percent.
• Tea: Both green tea and black tea contain antioxidants called polyphenols, as well as other phytochemicals that protect against breast cancer and promote breast health.

Other Breast Issues

Cancer isn’t the only condition affecting the breasts. Though most of the following breast health problems don’t indicate cancer, any changes should be checked out by a physician. Below are some of the most prominent concerns:

• Lumpy Breasts: Hormonal shifts, especially before and during the menstrual cycle and pregnancy, can cause benign breasts lumps, thickening, small masses, or cysts (known as fibrocystic changes).
• Breast Pain: Hormonal shifts can also cause sensitive, sore, or painful breasts, called mastalgia. Symptoms tend to resolve themselves on their own. Breast pain unrelated to the menstrual cycle is usually caused by another issue, like a muscle strain under the breast or a skin injury.
• Breast Inflammation: Mastitis (marked by redness, heat, lumpiness, and pain), is most commonly caused by an infection during breastfeeding; Blockage and inflammation of the breast duct at other times can also cause it.
• Nipple Discharge: Small amounts of fluid coming from the nipples are normal during pregnancy or breastfeeding, and may also be caused by hormonal changes, fibrocystic breasts, injury to the breasts, or some endocrine disorders. Bloody discharge should always be evaluated as soon as possible.

Nutrients For Breast Health

A number of nutrients support overall breast health. Consider upping your intake of the following:

• Vitamin E: Research shows eating 200 to 400 IUs of vitamin E a day may reduce the severity of breast pain and tender­ness.
• Vitamin B6: Research suggests eating an additional 40 milligrams per day of vitamin B6 can also help reduce breast pain and tenderness.
• Iodine: Supplemental iodine can support normal breast tissue structure and function, promoting overall breast health. Because excess iodine can cause health problems, check with your doctor before adding a supplement.
• Vitamin A: Increased dietary intake of vitamin A has been associated with reduced risk of benign breast disease.
• Omega-3 Fatty Acids: Some studies suggest dietary omega-3 fats may have a protective effect against benign fibrocystic breast changes, as well as the progression of breast cancer.

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There’s no denying omega-3s are essential for foundational health. But there’s one common complaint made by just about everyone who takes them: fish burps.

Fish burps are somewhat inevitable, considering most omega-3 supplements come in the form of fish oil softgels. That said, there’s another surprising source of omega-3s gaining popularity lately, and it won’t make your breath stink like salmon: algae. Here’s what you need to know about this vegan alternative.

The Omega-3 Basics

As crucial as omega-3s—specifically EPA and DHA—are for our health (everything from our heart to our mood), our bodies can only produce so much on their own. That means we have to get some omega-3s from our food. Trouble is, research suggests very few Americans actually eat the recommended 250 to 500 milligrams of combined EPA and DHA per day.

Related: What Exactly Are EPA and DHA, Really?

“DHA and EPA are found in salmon, tuna, shrimp, herring, sardines, seaweed, and some grass-fed meats,” says dietitian Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics. We can also convert the omega-3 ALA—found in plants like soy, walnuts, chia, flax and hemp—into EPA and then DHA. Thing is, just five to ten percent of it makes it to EPA, and just two to five percent makes it to DHA. “Getting the benefits of DHA and EPA from plant-based sources isn’t very efficient for your body,” says Valdez.

Since ALA-containing plant foods don’t offer much EPA and DHA benefit, vegetarians, vegans, and anyone who doesn’t eat fish can benefit from a supplement, says Valdez. Problem is, fish oil isn’t exactly vegetarian- or vegan- friendly.

Algae: The Fish-Free Omega-3 Solution

Ready to have your mind blown? “Scientists found that fish contain high levels of DHA and EPA because they eat algae, which contains high levels of DHA and EPA,” explains Wesley Delbridge, R.D., a spokesman for the Academy of Nutrition & Dietetics. Talk about that whole ‘you are what you eat’ thing…

Recently, brands have been cutting out the middle man (or should we say “middle fish”) by making omega-3 supplements from their original source. Strange as algae supplements may sound, research suggests they get the job one. One study, for example, found that algae-based omega-3 supplements significantly increased vegans’ EPA and DHA levels. A second study found that the same amount of omega-3s was absorbed from algae-based supplements as was from cooked salmon.

Plus, one Nutrients review found that algae-based omega-3 supplements may be less impactful on the environment and more sustainable to produce than even the most sustainable fish oil supplements.

The one downside of these vegan omega-3s: They do tend to be pricier—and lower potency—than fish oil.

If you do invest, Delbridge recommends looking for a supplement that provides more than 300 milligrams of DHA. Ovega-3’s softgels, for example, offer 500 milligrams of total omega-3s, including 320 milligrams of DHA. Ora’s Nothing Fishy Here Vegan Omega-3 Spray (which tastes like oranges), meanwhile, offers 600 milligrams of DHA. The Vitamin Shoppe brand Omega-3 From Algae offers 360 milligrams of DHA and 180 milligrams of EPA.

The Bottom Line

“DHA and EPA work whether you get them from a vegan or vegetarian source, or not,” says Delbridge.

The source you choose ultimately comes down to priority. If you prefer to take a vegan supplement, value environmental sustainability, or simply can’t stand fish burps, an algae-based omega-3 is your best bet. However, if low-cost is top priority, go for fish oil.

Either way, Valdez recommends talking to your healthcare provider before popping omega-3s, since high doses may interact with certain medications.

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Along any personal health and wellness journey—whether you’re learning to live more mindfully, training for a fitness competition, or simply nourishing your body with more fruits and veggies—supplements can help push you closer towards your goals.

Individual goals vary, of course, but there are some supplements we can all benefit from from taking. These three foundational health essentials make a worthy addition to any daily routine.

1. Multivitamin

In a perfect world, our diets would provide all of the essential nutrients our bodies need. The reality, though, is that “a significant percentage of Americans don’t meet their daily requirements for most essential nutrients,” says Brian Tanzer, M.S., C.N.S., manager of scientific affairs for The Vitamin Shoppe. In fact, almost all Americans fall short on vitamin D and vitamin E, half miss the mark on vitamin C, and a third need more vitamin A, calcium, and magnesium.

That’s where a multivitamin comes in. “A multivitamin can help you fill in any gaps in your diet and ensure you get all of your essential vitamins and minerals on a daily basis,” says Tanzer. With a multi in your routine, you’ll cover your basic nutritional bases, even on the days you skimp on your regular veggies.

Related: The Best Time Of Day To Take 7 Popular Supplements

Look for a multivitamin that provides at least 100 percent of the daily value for all vitamins and minerals, like The Vitamin Shoppe brand’s One Daily Men’s or One Daily Women’s.

2. Probiotics

The typical American lifestyle doesn’t just sabotage our nutrient intake, but our gut health, too. “Poor diet, chemicals in food, prescription drugs, and stress can all affect gut flora, the bacteria that live in our digestive system,” says Tanzer. When our gut flora (collectively known as our microbiome) fall out of balance, digestive issues, immune issues, and more can ensue.

While a supplement can’t negate the gut damage inflicted by a poor diet, taking a probiotic provides healthy gut bacteria that support overall digestive health, nutrient absorption, and the immune system (about 60 percent of which resides in the gut), says Tanzer.

“The gut is often the entry-way for pathogens to get into our bloodstream, so it’s important to make sure its defenses are strong,” he explains.

Since there are some subtle differences in the benefits different bacteria provide and where they reside in the gut, Tanzer recommends looking for a probiotic supplement that contains a combination of various lactobacillus and bifido bacteria strains.

While potencies higher than 100 billion CFU per serving may be necessary for those who need to replenish good bacteria after taking antibiotics, a 3-billion-CFU supplement will do the trick for everyday maintenance.

3. Omega-3s

Omega-3 fatty acids like EPA and DHA play a number of important roles in the body, most notably for cardiovascular, brain, and eye health. Issue is, most Americans don’t consume enough of them because we typically eat little fish (the best source of omega-3s) and can produce very little omega-3s from the fatty acids found in plant-based sources, Tanzer explains.

Many of us also consume far too many omega-6 fatty acids (found in the vegetable oils used to make many processed foods), which disrupts our body’s preferred balance of omega-6s and omega-3s. (While an ideal ratio is about 4:1 omega-6s to omega-3s, the average American eats a ratio of about 20:1.)

That’s why Tanzer recommends taking a fish oil supplement that contains at least 500 milligrams of combined EPA and DHA every day. Only buy from reputable brands (like The Vitamin Shoppe brand) that test for heavy metals, such as mercury, and other impurities that can be found in fish oil.

Pin this infographic to stay on top of foundational health supplements:

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If you’re interested in natural health solutions (or follow anyone on Instagram who is), you’ve probably heard of adaptogens. These supplements are generating a ton of buzz, but with so many options out there, it’s easy to get lost in the excitement.

From ashwagandha to reishi, here’s the lowdown on which adaptogens are best for different needs.

Adaptogen Basics

Adaptogens are herbs, mushrooms, and other plants purported to help the body ‘adapt’ to stress.

You see, anything emotional, mental, or physical that our body interprets as a stressor triggers a specific reaction. Known as our body’s ‘stress reaction,’ this response involves increased production of hormones like cortisol. If left unchecked over time, it can contribute to issues like weight gain, fatigue, and anxiety. (And that’s pretty common in the go-go-go world we live in these days.)

Many find that adaptogens help regulate hormones like cortisol, reduce symptoms of stress and fatigue, and promote an overall sense of balance. Functional medicine practitioner Brooke Kalanick Ph.D, N.D., M.S., describes adaptogens as “the best tools we have for restoring communication between the body and the brain and bringing our hormones back to homeostasis.”

Though all adaptogens reduce signs of stress in the body, they each suit different needs. Here are seven of the most popular adaptogens out there—and which goals they can help you hit.

Ashwagandha For Beating Stress And Feeling Awesome

Used to combat stress, ashwagandha has become incredibly popular because it works. People love ashwagandha because it supports focus and energy during the day and solid sleep at night.

One study published in Pharmaceuticals not only suggests the shrub’s roots can fight stress, but the researchers go as far as to suggest they can improve overall quality of life.

“Dose is typically 200 milligrams of the standardized ground herb per day,” says Kalanick. Ashwagandha can have a stimulating effect, so look out for any signs of the jitters. This adaptogen may also not be suitable during pregnancy, so talk to your doctor before supplementing if you’re expecting.

Maca Root For Vitality And Vigor

Wake up feeling just as tired as you did when you hit the hay, or just want to feel more ‘on’ throughout the day? Try maca root.

This adaptogen is an across-the-board win for feeling more invigorated. Research published in Evidence-Based Complementary Alternative Medicine shows maca may boost physical and mental energy, reduce stress, and support mood. Other research suggests it can also help boost focus and libido, too.

Herbalist Agatha Noveille, author of The Complete Guide to Adaptogens: From Ashwagandha to Rhodiola, Medicinal Herbs That Transform and Heal, suggests starting with 1,000 to 1,500 milligrams of organic maca root per day. If you don’t notice any difference after a few weeks, bump it up to 2,000 milligrams.

Rhodiola Rosea For Exercise Performance

Though it may seem out-there, using herbs to enhance sports performance isn’t a new thing. In fact, during the Cold War, Soviet scientists (who conducted a lot of the early research on adaptogens) used rhodiola to support athletic endurance and recovery time, explains Noveille.

Their initial science still stands: One recent study published in the Journal of Strength & Conditioning Research, for example, found that amateur cyclists who took rhodiola finished their pre-race warm-up with lower heart rates and completed a time trial faster than the placebo group.

Noveille suggests rhodiola also supports athletes’ immune systems, which may take a hit from continued rigorous training. It may also help improve focus during exercise.

Want to give rhodiola a try? Kalanick recommends 200 milligrams a day.

Cordyceps For Overall Energy 

“Cordyceps is an antioxidant-rich parasitic mushroom that has the potential to boost energy,” says Sandra Carter M.A., M.P.H., Ph.D.

“Low energy and brain fog are just a few of common issues that can be relieved with functional mushrooms like cordyceps,” she says. According to one study published in Chinese Medicine, cordyceps significantly boost the body’s ability to produce ATP, the chemical energy that fuels our cells’ every function.

Bonus: Not only are cordyceps helpful for everyday fatigue, but they can also come in handy during tough training sessions, says Einhorn.

Novielle recommends mixing a quarter to half a teaspoon of ground cordyceps powder into water or a smoothie daily.

Holy Basil For Chilling Out

Besides just sounding cool, holy basil (a green leafy plant also known as Tulsi) is known for supporting a sense of calm. One review published in Journal of Ayurveda and Integrative Medicine even goes as far as to call the herb “liquid yoga,” because it has a calming effect that supports clarity of thought and a relaxed disposition. If you struggle to feel grounded or just can’t chill out, Kalanick recommends holy basil.

“200 milligrams twice per day is a good place to start,” Kalanick says. If you notice any sluggishness or sleepiness, stick to 100 milligrams once or twice a day.

Reishi For Relaxation And Immune Health

“Known widely for its ability to offer immune support, help manage and relieve stress, and promote longevity, reishi is an adaptogenic powerhouse,” says Carter. “It’s perfect for targeting a wide range of common issues, including autoimmune issues.” One study published in Cochrane Database of Systematic Reviews suggests reishi mushrooms work by stimulating certain immune cells.

Related: Moon Milk Is The New Golden Milk—And You Have To Try It

A mild adaptogen, reishi takes some time to express its full benefit, says Noveille. She suggests giving the standard 1,500-milligram dose at least a month to take effect. Carter also likes reishi powder, which can be blended into smoothies, mixed into protein balls, or swirled into coffee.

Rules For The Road

Since herbal supplements can interact with prescription medicines, talk to your doctor before adding any of the aforementioned stress-busters to your routine. Then, of course, make sure to purchase your adaptogens from a quality brand like plnt.

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

Hemp and CBD are cropping up in just about everything from beauty products to snacks to ointments these days. But as the hype grows, so does the confusion. Are hemp and pot the same thing? Does CBD get you high?

Here’s the lowdown on the difference between marijuana and hemp, and the products made from them.

Hemp vs. Marijuana

Hemp and marijuana technically come from the same plant, Cannabis sativa. The cannabis plant contains some 500 compounds and cannabinoids make up about 100 of them. Two of the most well-known cannabinoids out there: CBD and THC.

Different cannabis plants are bred to contain different amounts of CBD and/or THC. The plants we know as marijuana are bred specifically to contain CBD and/or THC. However, “the form of the cannabis plant we know as hemp is bred to naturally not contain appreciable amounts of THC, which is the psychoactive compound in the plant people are after when they want a high,” explains Leslie Mendoza Temple, M.D., A.B.O.I.M., medical director of NorthShore University HealthSystem’s Integrative Medicine Program. THC-free hemp plants are referred to as ‘industrial hemp.’

Foods and products made from that industrialized hemp—including hemp oil, hemp extract, and CBD—will not get you high.

What’s Legal (And What Isn’t)

On a federal level, any cannabis that contains more than 0.3 percent THC is illegal. And industrial hemp, which contains less than 0.3 percent THC? Well, it’s complicated.

According to the 2014 Farm Bill, industrial hemp is technically legal nationwide. However, this legality only applies to very specific circumstances, like use in a specific state pilot program or academic research.

From there, though, different states have different policies regarding the various forms of the cannabis plant. In most states that have legalized recreational marijuana (there are eight of them), farmers can get a state license to grow industrial hemp—but it’s not legal to sell the resulting hemp-derived products outside of that state.

So where do many of the American companies who make hemp products get their industrial hemp? Outside of the U.S. However, a bill recently passed in the Senate aims to legalize the farming of industrial hemp in the U.S. across the board.

Hemp Products

The various products out there that are made from or contain industrial hemp use two forms of the plant: its oil or its extract. And though they’re produced from the same plant, they’re not the same thing.

Hemp Oil

Hemp oil, which you may find bottled and in beauty products, is made by pressing the seeds of the hemp plant, explains Janice Newell Bissex, M.S., R.D.N., culinary nutritionist and holistic cannabis practitioner at JannabisWellness.com.

“It’s a good source of omega-3 fatty acids, omega-6 fatty acids, and vitamin E,” she says. Think of hemp oil like you’d think of olive oil: a healthy, antioxidant-rich, plant-based fat that can support your healthy diet.

Related: How To Add Hemp To Your Diet

Even in hemp plants bred to be higher in CBD, the cannabinoid isn’t found in the seeds, so hemp oil made from these plants is still more of a salad dressing ingredient than anything else.

Hemp Extract

You’ll find hemp extract in everything from beauty products to dietary supplements, as it supports healthy skin, immunity, and cardiovascular health. It’s made from the seeds, stalk, and sometimes flowers of the hemp plant, and contains minerals like potassium, magnesium, iron, zinc, calcium, and phosphorus, vitamin E, omega-3 and omega-6 fatty acids, and antioxidants.

If made specifically from industrial hemp, hemp extract does not contain the cannabinoids CBD and THC, says Bissex. However, it may contain other cannabinoids and plant compounds that interact with our endocannabinoid system, which regulates our brain, immune, and hormone function. Through this system, hemp extract helps modulate our body’s response to stress and promote a sense of well-being. Harness your own endocannabinoid system and reap the benefits with a supplement like one of HempFusion‘s hemp extracts, now available at The Vitamin Shoppe.

CBD

One of the cannabis plant’s 100-plus cannabinoids, CBD (cannabidiol) has exploded in popularity lately because of its benefits related to anxiety, muscle spasms, sleep issues, and pain.

CBD also yields potent antioxidant properties, which have been shown to support blood sugar control and may even promote bone health. And since CBD is not psychoactive, it offers this variety of benefits without the high. You’ll find it in the flowers and leaves of cannabis plants bred to contain higher amounts of the cannabinoid.

Most states have legalized the medicinal use of CBD and some healthcare practitioners are now using it to help people with chronic conditions like Crohn’s disease, IBS, and other bowel issues, says Temple.

According to the Drug Enforcement Administration, CBD (like THC), is still illegal on a federal level. However, personnel have admitted that they’re highly unlikely to go after anyone using CBD for their health.

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

Until recently, I had never used essentials oils—but I’d always been curious about aromatherapy. That’s why, when The Vitamin Shoppe’s Wellness Testers program reached out to me, I jumped at the chance to try the new Mytrition Aromatherapeutic Oil Blends.

Like the name of the product says, these are essential oil blends, so various oils like lavender and citrus are already combined to help you reach specific wellness goals quickly and conveniently. They come in four different blends: Clarity, Relax, Energy, and Dream. I was sent the Energy blend to test in the morning and the Dream blend to test in the evening.

Mytrition Energy Aromatherapeutic Oil Blend

This blend is a mix of various citrus oils like mandarin, tangerine, and lime, as well as neroli flower oil. The combo is meant to energize, so I used it in the beginning of my day. I smelled it straight from the bottle or I put a few drops onto a paper towel, and then inhaled, usually during my 45-minute drive to work. I enjoyed the citrusy scent a lot!

This product had a very specific effect: It allowed for a more pleasant ride to work (no road rage!) and I felt better in general at the start of my day. I was calmer going into work after having the aroma around me in the car and it actually boosted my mood! I’ll continue using this product to help me start my day on a more positive note.

Mytrition Dream Aromatherapeutic Oil Blend

This blend is a mix of lavender, orange, frankincense, mandarin, marjoram, and ylang ylang. I consumed it by steam inhalation, placing drops into the shower and running extremely hot water for a few minutes before getting in. One I was in the shower, I would breathe it in. The scent was nice! I used Dream for five days, right before bedtime.

I went into using the Mytrition Dream Aromatherapeutic Oil Blend with one hope: I wanted it to help me do what the product says it’ll do: “rest, unwind, and snooze.” I hoped that I would fall asleep more quickly and have a more restful night’s sleep—and I did! I felt more relaxed before going to bed, which helped my mind shut off more easily. Another bonus: I felt well-rested in the morning—more so than without using the product.

Just a word of advice for aromatherapy beginners: Be mindful of how many drops you use. During my first time with the oils I used way too much. After my aromatherapeutic shower, my entire house smelled like the oil. It was super-strong and actually gave me a headache, so one or two drops is all you need for a pleasant experience. A little goes a long way!

I will continue using both of these oils and will also recommend them to friends.

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

Not only is being gassy uncomfortable, but it can be straight-up awkward. Fortunately, adopting a few new eating and lifestyle habits can significantly reduce gas attacks. Try the following four expert-backed gas-busting habits and you’ll never fear a lunch date again.

1. Increase Fiber Gradually

If you go from never eating broccoli to devouring three bowls of it, you’re setting yourself up for a world of discomfort, thanks to a sudden influx of fiber. “Fruits with the skins, vegetables, beans, and whole grains are great for your health,” says Proctor. “But if you aren’t used to eating them in large quantities or consistently throughout the day, they can cause gas and bloating.”

Start with small portions of these foods and increase your portion sizes or frequency of eating them over time in order to avoid fiber-related gas. “Try to add about 10 grams of fiber from whole grains, fruits, and veggies per day,” suggests Michalczyk.

That might mean adding a cup of raspberries to your morning oatmeal, switching from white to sprouted bread, or increasing your dinner’s usual half-cup of veggies for three quarters of a cup.

2. Eat Slowly

Regardless of what you’re eating, take your time! “Chew with your mouth closed and do not talk while eating,” says Proctor. “By slowing down and not talking while eating, you’re less likely to swallow excess air, which can cause gas buildup in the intestines.” Put your fork down between bites if you need to.

And, really chew your food well. “Help your digestive system do its job by making sure you’ve chewed your food in its entirety,” says Michalczyk. Gulping down big bites is more likely to cause stomach discomfort and gas.

3. Kick Your Gum Habit

Sure, a stick of gum comes in clutch when you’ve got to run to a meeting five minutes after finishing your tuna salad, but if you’re chewing stick after stick all day long, you’ll likely feel more bloated and gassy. “Gum contains indigestible carbs in the form of sugar alcohols—like sorbitol, mannitol, and xylitol—that can cause gas,” says Michalcyzk.

4. Keep A Food Diary

“Different fruits and vegetables contain different sugars that are not always well-digested by all people,” says Michalcyzk.

If gas is a persistent pest, start jotting down how different foods make you feel after eating them. “Keeping a food diary can help you pinpoint if gas occurs specifically after eating specific foods,” she says. (Some of the most common offenders: dairy products, cruciferous vegetables, beans, lentils, and raw apples.)

Related: 5 Foods That Could Be Messing With Your Gut

Once you’ve identified the foods that don’t jive with your system, you can decide whether to limit your consumption or eliminate them completely.

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There’s a beautiful new beverage popping up in social media feeds, and it’s giving Golden Milk a run for its money. The colorful, frothy elixir goes by the name of Moon Milk, and promises not only stunning Instagram shots, but a variety of health benefits—most notably, better sleep.

So, is the pretty bevvy all it’s cracked up to be? We asked nutrition experts to comment on the trend.

What’s in Moon Milk?

No, Moon Milk isn’t made in outer space. Despite its other-worldly name and cosmic beauty, the drink is actually quite simple.

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☾ MOON MILK ☾ This dreamy potion is used in Ayurvedic traditions as a remedy for sleeplessness. With beautiful adaptogenic herbs and ayurvedic spices, Mermaid Latte lends itself perfectly for this recipe, however any of our lattes would work beautifully with the addition of some adaptogenic herbs. We’ve made ours with homemade hemp milk, but you could also use any kind of nut milk. Get the recipe for our homemade hemp milk and Moon Milk via #linkinprofile ✨ #nutraorganics #mermaidlatte #moonmilk

A post shared by Nutra Organics (@nutraorganics) on Feb 20, 2018 at 1:30am PST

You start with warm milk and then get creative, adding whatever flavors and calming ingredients your heart desires. Popular choices include herbs like chamomile and ashwagandha, says dietitian Maggie Michalczyk, M.S., R.D.N. “You can customize your Moon Milk to include whatever specific herbs or spices you like,” she says.

What Are the Benefits of Moon Milk?

There’s a reason your mom gave you warm milk as a kid. Cow’s milk contains a number of nutrients that help relax you, like the minerals magnesium and calcium and the amino acid tryptophan.

“The amino acid tryptophan—yes, the one in your Thanksgiving turkey—gets converted into the hormone serotonin, which supports an overall feeling of calmness,” says Michalczyk. “Meanwhile, the calcium and magnesium help to support a healthy blood pressure.” These ingredients all work to help you de-stress and calm down.

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Made @alison__wu’s lavender cacao moon milk✨ used the adaptogens I had on hand which were @sunpotion ashwagandha & reishi. Also added @lakantosweetener cause it’s thee absolute best. Have a wonderful night everyone💫 • • P.s. check out her site for the recipe!

A post shared by Ashley (@findingmyelement) on Apr 18, 2018 at 7:18pm PDT

“Pair that warm milk with the anti-stress properties of herbs you’re adding and Moon Milk could be just the calming beverage you need before bed,” says Michalczyk. Plus, depending on the herbs you prefer, you may score some antioxidants and benefit from an immunity boost.

Related: 7 Supplements That Support Mental Well-Being

Two of Michalczyk’s go-to add-ins: ashwagandha and nutmeg.

“Ashwagandha, an ‘adaptogen,’ can help you better adapt to stress,” she says. “It helps lower cortisol, a hormone associated with our biological stress response.” The less cortisol pumping through your veins, the easier it is for you to drift off.

“Nutmeg also has de-stressing properties that help bring on a general calmness,” she adds. Additionally, it can help improve digestion, and soothe issues like gas.

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. . “I hope you’re as smitten with the moon as I am. The silence and serenity and wild mystery it demonstrates all at once. We don’t always have to talk or explain or do to be radiant. There is power in the subtleties.” . How pretty is this Blue Moon Milk (warm spiced milk with Butterfly Pea flowers)! It sounds delicious too! 🌑🥛😋 . . . #puritylacedesigns #white #beautiful #bohemianluxe #bohostyle #beachstyle #lace #vintagelace #vintageinspired #vintagechic #womensfashion #womenswear #womenstyle #agelessstyle #pursuepretty #thatsdarling #beachwear #cruisewear #resortwear #lacewear #amalficoast #bluemoonmilk #bluemoon #moonmilk #bluemilk #butterflypea #butterflypeaflower #moonquotes

A post shared by Purity Lace Designs (@purity_lace_designs) on Aug 1, 2018 at 2:32pm PDT

Bloggers and Instagrammers are also adding ingredients like beetroot (for better circulation), maca (to support libido and vitality), cacao (for its antioxidants), reishi mushrooms (to promote immunity and relaxation), and tart cherry juice (for extra sleep support).

Once you’ve selected your add-ins, you can top your beverage off with a little honey and/or cinnamon to sweeten, if desired.

Is Moon Milk For You?

Want to see if this creative concoction actually helps you get a restful night’s sleep? Everyone reacts differently to herbs, so don’t go overboard at first. Michalczyk recommends trying one mugful of Moon Milk a couple times a week to test whether it indeed has a soothing effect. If you ultimately decide to make Moon Milk a part of your bedtime routine, double down by limiting screen time and dimming the lights.

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Just as we all have different health and fitness goals, the supplements we take to support our journey should be unique to reflect our needs. While those of us hitting the gym regularly to build muscle may turn to protein and pre-workout, people fighting off stress may go for reishi mushrooms.

That said, there are daily supplements many of us should consider in order to support the foundation of our healthy lifestyle. For The Vitamin Shoppe Health Enthusiast Tavon, that essential stack consists of three staples:

• a multivitamin
• probiotics
• omega-3s 

Here’s why Tavon never skips a day of taking these supplements:

 

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This article was written by Vera Tweed and originally published in Amazing Wellness magazine.

“Ginger is a workhorse herb,” says Mary Hardy, M.D., a Los Angeles-based integrative physician. Tradition, scientific studies, and Hardy’s experience have shown that ginger can be helpful for everything from digestive upset like nausea to joint and muscle issues, and even sore feet. Not to mention, the herb enhances circulation and supports cardiovascular health. “It’s a good herb for self-care,” says Hardy. “It has a very good safety record, is easily available, and is inexpensive.”

From adding it to soups and stir-fries to juicing it with fruits and veggies, there are plenty of ways to eat and drink ginger. Here are Hardy’s recommendations for even more concentrated benefits.

1. Brew Ginger Tea

A good ginger tea starts with really fresh ginger root. “Take a nice, plump root that has a thin skin, is unmarked, and smells fresh when you break a little piece off,” Hardy says. “The root should be a nice, light, bright yellow, and should have the spicy smell you’re used to, as well as a slight citrusy after-smell.”

Here’s how to brew your mug:

1. Add one to two teaspoons of freshly grated root to a cup of hot water
2. Steep for 10 minutes
3. Strain, add a little honey, and start sipping

For better digestion, drink ginger tea after a meal. For everything else, sip any time! If you’re dealing with nausea, especially morning sickness-related nausea, a ginger root supplement may be better tolerated (we’ll talk about those soon). In a pinch, try bagged ginger tea, like Yogi Tea Ginger Tea.

2. Make A Ginger Compress

Studies have shown that the combination of ginger and heat has a synergistic effect that helps soothe joint and muscle pain, stomach discomfort, and bloating.

A hot ginger compress can be applied a few times a day. Here’s what Hardy recommends:

1. Follow the tea-brewing directions (minus the honey), but use two to three times as much ginger root
2. Soak a small, 100 percent-cotton cloth in the liquid and apply it to the desired area
3. Wrap the compress in plastic wrap and leave it in place until it starts to cool down
4. The ginger liquid can be reheated and reused for later compresses

To relieve sore feet, soak them in a bucket filled with an extra-strong version of the brew.

3. Use Ginger Aromatherapy

As an alternative to the compress, Hardy recommends diluting two to three drops of ginger essential oil (like Aura Cacia’s Fresh Ginger Essential Oil) in a palm-sized amount of organic olive oil or another neutral oil.

Related: Sniff These Scents To Curb Cravings, Lift Your Mood, And Even De-Bloat

Rub the oil mixture on the affected areas, such as joints, muscles, or, in the case of indigestion or menstrual cramps, across your midsection.

4. Take A Ginger Supplement

For a more concentrated therapeutic option, turn to a ginger supplement. Hardy recommends capsules of dried ginger root, like The Vitamin Shoppe brand Ginger Root.

For nausea related to pregnancy, take one gram per day. For non-pregnancy-related nausea, doses may vary from one to five grams per day. To soothe muscles or joints, try two to three grams per day. To avoid stomach upset, ginger supplements are best taken with food.

5. Eat Ginger

Although your standard Western diet likely doesn’t contain enough ginger to deliver therapeutic benefits, fresh ginger in food does impact health!

One Iranian study published in the journal Nutrition, for example, linked daily ginger consumption with better overall health long-term.

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This article was written by Maureen Farrar and originally published in Amazing Wellness magazine.

A good night’s sleep is incredibly important for your health. In fact, sleep is a cornerstone
of wellness, equally as important as eating well and exercising. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and even safety. Read on to find out how you can get the sleep you need.

Why Sleep Matters

How you feel while you’re awake depends on what happens while you sleep. As we snooze, our brains and bodies are hard at work, repairing us from our day, and refueling us for the day ahead.

When you’re sleep-deficient, it affects everything from your ability to problem solve, to your memory, mood, and even your health. In his book Change Your Schedule, Change Your Life, Dr. Suhas Kshirsagar writes, “If you don’t balance your activity with rest, you will deplete your strength, weaken your digestive fire, and ultimately shorten your life span.”

Sleep And Heart Health

Sleep is important for the healing and repair of your heart and blood vessels. Shortchanging yourself on sleep can lead to an uptick in stress hormones like cortisol, which forces your heart to work harder. In fact, sleep disorders have been linked to an increased risk of heart disease, high blood pressure, and stroke.

Sleep, Metabolism, And Weight

Sleep deficiency also increases your risk of obesity because it helps you maintain a healthy balance of the hormones that make you feel hungry (ghrelin) and full (leptin). When you don’t get enough shut-eye, your ghrelin levels go up and leptin levels go down, making you feel hungrier than when you’re well-rested.

Not sleeping also impacts how your body reacts to insulin, the hormone that controls your blood sugar. When you don’t get enough sleep, your blood sugar increases, which may increase your risk of diabetes.

Sleep and Mood

When you’re tired, you’re more prone to irritability, impatience, and moodiness. You’re also more vulnerable to stress and anxiety, which makes it harder to control your emotions. According to the National Sleep Foundation, sleep-deprived people are also less likely to exercise, eat healthfully, and engage in activities.

Sleep, Learning, and Memory

Studies show that sleep improves learning and problem-solving skills, while sleep deprivation lowers alertness and concentration, which can affect your ability to focus and perform basic tasks.

Research also suggests that different phases of sleep are involved in consolidating information into memories. Sleep interruptions interfere with this process.

Sleep and Disease

Quality sleep keeps your immune system strong, so you can keep colds, flus, and other infections at bay. While you sleep, your immune system releases proteins called cytokines. Some of these cytokines need to increase to defend your body in the fact of infection or inflammation, or when you’re under stress. Not getting enough sleep may decrease production of these protective proteins.

New research from the National Institutes of Health also warns that losing just one night of sleep can lead to an immediate increase in beta-amyloid, a protein in the brain associated with Alzheimer’s disease. In Alzheimer’s, beta-amyloid proteins clump together to form a hallmark of the disease called amyloid plaques.

How Much Sleep Do You Need?

We all know people who swear they can get by on four or five hours of sleep a night, but most of us need more than that. How much? According to the National Sleep Foundation, “sleep needs vary across ages and are especially impacted by lifestyle and health. To determine how much sleep you need, it’s important to assess not only where you fall on the ‘sleep needs spectrum,’ but also to examine what lifestyle factors are affecting the quality and quantity of your sleep.”

The national Sleep Foundation recommends seven to nine hours a night for adults aged 26 to 64, and seven to eight hours for adults 65 and older. Pay attention to your individual needs by assessing how you feel after different amounts of sleep. Ask yourself the following:

• Are you productive, healthy, and happy on 7 hours of sleep? Or do you need 9 hours to get you moving?
• Are you having health issue such as being overweight? Are you at risk for any disease?
• Are you experiencing sleep problems?
• Do you depend on caffeine to get you through the day?

Most of us have forgotten what being truly rested feels like!

How to Get a Good Night’s Sleep

The good news: You can reverse the effects of sleeplessness by getting more snooze time. Implement these tips into your routine and you’ll be on your way to a happier, healthier life.

Stick To A Sleep Schedule

Going to bed and getting up at the same time every day—even on weekends—helps to regulate your circadian rhythm and could help you fall asleep and stay asleep for the night.

Practice A Bedtime Ritual

Take a bath, power down your electronics an hour before bed, journal, or listen to soothing music. These rituals help signal the body that it’s time to sleep. Separate yourself from activities that cause stress or anxiety, which make it more difficult to fall asleep.

Exercise Daily

Exercise boosts the effects of natural sleep hormones such as melatonin. However, working out too close to bedtime can stimulate you, so give yourself a few hours of buffer time between exercising and hitting the hay.

Keep Cool

You may want to crank up the heat to be cozy at bedtime, but you’ll sleep better if your bedroom is between 60 and 67 degrees. Temps in this range cause a drop in your core body temperature that initiates sleepiness.

Dim The Lights

Too much light before bedtime can suppress melatonin levels. Dim the lights or turn off all unnecessary lights near bedtime.

De-Stress

Stress activates fight-or-flight hormones that will keep you up at night. Give yourself time to wind down before bed with a relaxation technique like meditation or deep breathing exercises.

Supplements That Can Help

If you find that the daily tips above aren’t quite doing the trick, a supplement may be able to help.

1. Melatonin

Melatonin is a hormone secreted by the pineal gland in the brain. It maintains our body’s circadian rhythm (a.k.a. internal clock), which is based on the rising and setting of the sun. Our internal clock plays a critical role in when we fall asleep and wake up.

Supplementing with melatonin can boost our natural levels and help get our body clock on track when it’s time to hit the hay. Try The Vitamin Shoppe brand Raspberry Liquid Melatonin.

2. Valerian Root

Valerian root promotes slumber by calming the nervous system. Valerian root becomes more effective over time, so try to take it every night for a few weeks to gauge if it works for you. Try Nature’s Way Valerian Root capsules. 

3. L-Theanine

An amino acid found in tea, l-theanine has a calming effect on the brain by impacting the amino acids involved in the production of neurotransmitters like serotonin. You’ll find it in single-formula tablets and capsules, and in combination with other sleep-supporting nutrients. Try Source Naturals L-Theanine tablets.

4. Magnesium

The mineral magnesium has a calming effect on the nervous system, helps muscles relax after contracting, and is thought to help decrease the release of cortisol. Studies have linked higher magnesium levels with deeper sleep.

Related: 4 Unexpected Benefits Of Taking Magnesium

Try magnesium tablets or capsules alone, or magnesium in combination with herbs. Natural Vitality Natural Calm is a fan favorite.

5. L-Tryptophan

This amino acid, which is found in turkey, milk, and eggs, is essential for serotonin production. Look for it in combination formulas, or as a stand-alone supplement. Try The Vitamin Shoppe brand L-Tryptophan veggie caps.

6. 5-HTP

5-HTP (5-hydroxytryptophan) is made by the body as an intermediate step in making serotonin and eventually melatonin. It’s most commonly used to support those with mood issues, and may help those dealing with both mood and occasional sleeplessness. Try Natrol Time-Released 5-HTP.

Pin this infographic for quick reference:

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