Category: Health

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

When colder weather strikes, it’s time to show your immune system some love. Unless, of course, you want to cough, sniffle, and sneeze your way through the winter. These tips will help give your immune system the upper hand.

1. Go Plant-Based

Looking for an excuse to eat more produce? Fruits, vegetables, nuts, seeds, and legumes are rich in antioxidants, healthy fats, and fiber—all of which support immune health.

2. Slim Down

Some studies suggest that excess body fat triggers inflammation and upsets the immune system. Not to mention, obesity increases the risk of complications and death from influenza.

3. Sober Up

Alcohol disrupts the immune system and impairs the body’s ability to prevent infection. Drink in moderation, and when you do, stick to red wine; it’s high in the antioxidant resveratrol.

4. Load Up On Tea

If you’re going to sip on something warm, make it tea. Tea is rich in the amino acid l-theanine, which increases the levels of virus-fighting compounds in the body.

Plus, green tea, in particular, also contains epigallocatechin (EGCG), a powerful polyphenol antioxidant.

5. Grab Your Mat

Yoga enhances immunity by lowering stress, reducing inflammation, and upping the body’s levels of chemicals that regulate immune response.

6. Spice Up Your Meals

Go ahead, put a little oomph in that chili; spices and seasonings pack loads of health perks. Garlic, for example, is rich in sulfuric compounds that increase immune system activity. Ginger, meanwhile, may help the body ward off microbes. And, capsaicin—the spicy component in cayenne pepper—also helps ward off immune invaders.

7. Kick Sugar

Sugar wreaks havoc on our health in a number of ways, and hampers our immune response by decreasing the ability of white blood cells to engulf bacteria.

Related: 9 Surprising Signs You Need To Cut Down On Sugar

If you crave sweets, stick to whole fruits or add unfiltered or Manuka honey (which contains antioxidants) to your tea or oatmeal.

8. Get Your Zzzs

Peaceful slumber is critical for a strong immune system, and chronic sleep deprivation can increase your susceptibility to pathogens.

9. Chill Out

Chronic stress dysregulates our immune responses by altering cytokines (immune cells), increasing inflammation, and suppressing immunoprotective cells. Over time, ongoing stress can also contribute to cancer and other diseases.

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While it may seem like just another seasoning in the spice aisle, turmeric has been revered for its medicinal properties for centuries and is one of the most extensively researched spices on the planet. When it’s not lending its signature flavor and color to curry dishes, turmeric is now frequently found in supplements, skin-care products, and more. Consider this your guide to all things turmeric—from its benefits to how to get more of it into your diet.

Turmeric’s Power Player

Curcumin, the active compound found in turmeric, is responsible for the spice’s wealth of health benefits. This compound acts as a powerful antioxidant and supports our body in a number of ways. In fact, studies show that curcumin can have far-reaching effects on our health, ranging from immune function to blood sugar control and beyond.

Here are a few of the top benefits of turmeric, plus how to get your daily dose.

Top 5 Benefits and Uses of Turmeric

Of the golden spice’s many benefits, the following five are perhaps the most powerful.

1. Supports Immune Function

Because of curcumin’s antioxidant activity, turmeric is believed to have potent benefits for our immune system. In fact, one study published by Oncogene found that curcumin extract effectively eases minor immune issues.

Not only are immune issues thought to be major contributors to chronic disease, but they’re also involved in the development of inflammatory joint and skin conditions. Studies show that curcumin extract can ward off cell damage, relieve joint issues, and even make a notable difference in skin health.

2. Promotes Cardiovascular Health

Considering heart disease affects millions around the globe, it’s no wonder heart health is top priority—especially as we age. Promising research suggests that, when paired with a nutritious diet and active lifestyle, incorporating turmeric into your daily diet can help keep your heart healthy and strong.

In fact, several studies have found that supplementing with curcumin can support healthy cholesterol.

3. Supports Mood

The more we learn about mental health, the more we see its links to our diet. Some research now suggests turmeric can have a notable effect on our mood and mental well-being. Studies suggest this may be especially true when it comes to common issues like low mood and nervousness.

For instance, one large review of six clinical trials actually found that turmeric supplementation eased anxiousness and improved mood in people with mood issues. (It did so with minimal side effects, by the way.)

Plus, other research shows that turmeric supports the synthesis of the omega-3 fatty acid DHA in the brain, helping to boost levels overall. (DHA is involved in cognitive function and deficiency is linked to a number of mental and cognitive issues.)

4. Promotes Healthy Blood Sugar

Is there anything turmeric can’t do? According to a review published in the International Journal of Endocrinology Metabolism, turmeric increases insulin secretion and enhances the uptake of glucose from the bloodstream into the cells. This helps to keep blood sugar levels steady throughout the day.

Some research even suggests that turmeric can help support healthy blood sugar levels in those with impaired blood sugar regulation.

5. Enhances Liver Health

The liver, which is responsible for detoxifying our body, is absolutely crucial to our overall health. Research suggests that turmeric helps protect and preserve liver function, enabling it to work more efficiently.

How? Early animal research, like this study published in Plant Foods for Human Nutrition,

Has shown that turmeric can help boost levels of several enzymes involved in the liver’s detoxification process.

How To Up Your Turmeric Intake

When used in cooking, turmeric is vibrant and versatile; it’s the perfect way to add a splash of color and boost the health benefits of your favorite recipes. Try brewing up turmeric tea or golden milk, sprinkling the spice into soups, or even adding it to smoothies.

Just be sure to pair your turmeric with a bit of black pepper! It contains a compound called piperine, which has been shown to increase the bioavailability of the curcumin in turmeric by up to 2,000 percent.

To really ramp up the benefits you reap from turmeric, consider a turmeric or curcumin supplement. I recommend looking for a product standardized to at least 95 percent curcumin and that includes at least 20 milligrams of piperine to boost absorption. To ensure you’re getting the best quality possible, look for a supplement made from organic turmeric. If easy digestion is top priority, consider a fermented supplement.

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.

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

Americans are more rundown, sleep-deprived, and overweight than ever before. One common factor in our declining well-being is the stress hormone cortisol. Here’s what you need to know about how cortisol impacts your health, and what you can do to get it under control.

All About Cortisol

Cortisol, which is produced in our adrenal glands, keeps us alert and responsive to our environment, explains David Greuner, M.D., director of NYC Surgical Associates. When we’re faced with some sort of internal or external stress, our body churns out cortisol to help us deal with that stress.

“When the body’s evolutionary ‘fight-or-flight’ response turns on, cortisol curbs functions that would be nonessential or detrimental in that stressful or dangerous situation,” says Greuner. For example, if you’re being chased by a bear, cortisol shuts down digestion (because who needs gas when you’re being chased by a bear?). When the threat has passed, cortisol production tapers off and hormone levels return to normal.

When released properly, cortisol helps regulate blood sugar levels and metabolism, manages inflammation, and supports memory. However, if levels remain elevated for too long, it can disrupt almost all of your body’s processes, says Lauren Deville, N.M.D., a naturopathic doctor with Nature Cure Family Health.

“This system is designed to only be activated in extreme crisis, but our bodies interpret a lot of our non-life-threatening daily stresses as crises,” Deville says. “We’re in this constant cycle of ‘I have to get this done or I’ll lose my job’ or ‘I have to get the kids to school, and then I have to clean the house, and why is everything so dirty, and I have to go to the grocery and cook…’ or ‘I don’t have time for this traffic, get out of my way!’”

Not only are our endless to-do’s and urgencies of the modern world overwhelming to think about, but they overwhelm our bodies, too. As we churn out more and more adrenaline in response to these stresses, our adrenals pump out cortisol to counterbalance it. Eventually, things get ugly.

The Health Effects Of Excess Cortisol

Rampant cortisol affects our health in a number of ways over time. Take our weight, for example. “Cortisol helps mobilize sugar from the liver to keep blood sugar stable between meals,” says Deville. While it can help maintain energy levels throughout the day when in the right amounts, it can lead weight gain in excess.

Cortisol is also our ‘wake up hormone,’ “so it can disrupt sleep if produced inappropriately at night, Deville adds. High levels of cortisol decrease the rapid eye movement (REM) stage of sleep, which significantly affects our ability to have a deep, restful sleep. Eventually, this contributes to all-day-long fatigue.

Because cortisol also naturally suppresses our immune system (you wouldn’t want to waste energy fighting a cold when you’re busy running from a bear, either), imbalance can leave you vulnerable to frequent illness, too. Plus, the hormone thins our gut lining, which sets us up for poor digestion.

Controlling Cortisol                                                 

To manage our cortisol—even in the face of endless traffic jams and overflowing inboxes—we have to manage our stress. Easier said than done, we know—but these expert-approved tips can help.

1. Get A Good Night’s Sleep

“Lack of sleep and poor sleep quality increase cortisol levels, and high cortisol levels can then decrease sleep quality,” says licensed integrative physician Krisel Nagallo, N.M.D. It’s a vicious cycle.

Step up your sleep hygiene game by following a few guidelines:

• Commit to a routine bedtime.
• Cut out electronics one hour before bedtime (the medium­-wavelength light our cell phones produce is correlated with increased cortisol production).
• Avoid caffeine after two o’clock in the afternoon

If you still feel restless when your head hits the pillow, Nagallo recommends drinking a non-caffeinated herbal tea, like chamomile or lemon balm, in the evening. These herbs interact with our parasympathetic nervous system, which shifts our body into relaxation mode.

2. Don’t Skip That Workout

While exercise does stress the body, it’s a positive stressor. The right amount of exercise at the right time can do wonders to help control cortisol levels.

“Moderate to intense exercise increases cortisol in the short term, but helps decrease cortisol at night,” Greuner says. Stressing our body in short, controlled doses helps our body (specifically something called the hypothalamic­-pituitary-­adrenal, or HPA, axis) become stronger and better able to respond to stressors beyond our control, explains Nagallo.

The government’s recommended 150 minutes of moderate aerobic activity per week should be enough to benefit your body’s stress regulation muscle.

3. Watch Your Sugar Intake

Eating too much sugar is one of the most common triggers of out-of-control cortisol. “Eating high-glycemic-index foods (think sugar and refined carbs) causes a rapid spike in blood sugar, and eventually a quick spike in cortisol,” explains Greuner. After your blood sugar spikes and insulin shuttles that blood sugar to our cells, our blood sugar crashes. This signals cortisol to step in and release stored sugar into our blood stream to energize us.

Related: Your 2-Week Guide To Cutting Out Highly-Processed Foods

Not to mention, “the inflammatory refined carbs and sugars found in processed foods are stressful for the body to break down,” says DeVille. So, fast food and anything bagged, boxed, canned, or pre­packaged can further affect cortisol.

4. Practice Yoga Or Meditation Regularly

Research shows that stressful thoughts spike cortisol release, so training our minds is incredibly important for managing stress and its hormonal havoc.

“Any stress-relieving practice, including yoga and meditation, helps to put the body in the parasympathetic state of ‘rest and digest,’” says Deville. These practices decrease the body’s demand for cortisol.

Thing is, stress-relieving practices are only as effective as they are regular. Going to a single yoga class won’t magically reverse cortisol issues. Work on your practice at least several times a week, if not daily, says Deville. After all, research shows that just 30 minutes of yoga a day can help lower cortisol levels.                                                     

5. Up Your Magnesium Intake

“When the body is stressed, our body dumps the soothing mineral magnesium into our bloodstream to help us stay calm,” says Carolyn Dean, M.D., N.D., author of The Complete Natural Medicine Guide to Women’s Health.

If we don’t rest and replace that magnesium, though, our body doesn’t have sufficient stores to utilize the next time we’re feeling stressed. Plus, magnesium deficiency throws off HPA axis function, which causes excessive cortisol production, says Dean. Most Americans face some sort of stress on the daily and fall short on magnesium, a recipe for regular cortisol roller coaster rides.

Women should aim to eat 320 milligrams per day, while men should eat 420. Almonds, cashews, spinach, and black beans are all good sources. If you struggle to get enough magnesium from food alone, though, a supplement can help you get your fill. Dean recommends magnesium citrate, an easy-to-absorb form of the mineral. Try mixing the powder into hot or cold water and sipping throughout the day.

6. Consider Other Stress-Fighting Supplements

Magnesium isn’t the only nutrient that helps your body ward off excess cortisol and its effects.

Omega-3 fatty acids, for example, are also important for regulating stress hormones. In fact, research suggests that omega-3s lessen our adrenal glands’ reaction to mental stress.

The Dietary Guidelines for Americans suggests we consume 250 milligrams of omega-3s per day. If you don’t meet those needs through food alone (many don’t), a supplement can help fill any gaps.

Adaptogens, a category of herbs known for supporting the body’s ability to adapt to stress, have also become incredibly popular for fending off excess cortisol. One of the most popular: ashwagandha. One study published in the Indian Journal of Psychological Medicine found that adults with a history of chronic stress who supplemented with 300 milligrams of ashwagandha daily for 60 days experienced marked reductions in cortisol.

“I have a lot of success with using adaptogenic botanicals, such as ashwagandha, to decrease cortisol levels and improve adrenal health,” says Nagallo. She typically gives patients personalized daily doses of one or more of these adaptogens for six to 12 months. Other adaptogens, like rhodiola, withania, schizandra, and holy basil, can be helpful, too, adds Deville.

7. Make Time For Fun

Seemingly little things, like even just cracking a smile, have a powerful influence on our body. According to Nagallo, laughing is associated with inducing a parasympathetic state, in which your body feels at ease.

That said, anything you can do to chuckle more often is a good idea. Still, “while any laughter can work to decrease cortisol levels, a recent study showed spontaneous laughter has a longer-lasting effect,” says Nagallo. Unsurprisingly, true, natural laughter (in reaction to, say, a funny video) has a more potent effect that stimulated laughter (like that in laughing exercises). So, if you’re extra stressed at work, go ahead and fire up a funny YouTube video. It might just help prevent the cortisol spike that could throw you off for the rest of the day.

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

With shopping, travel, and calories galore, the holidays can be just as brutal as they are warm and fuzzy. But before you lose your head—and your belt buckle—rest assured: We’ve got your back.

We rounded up some of our must-have products for beating stress, soothing indigestion, dealing with excess calories, and simply staying healthy. With these in your arsenal, you’re one step closer to smooth sailing straight on through to New Year’s.

Survive Stress

Whether you’re waiting in long lines, preparing to host family, or cramming in work before taking time off, the holiday season has a special way of stressing us out. Luckily—whether it’s a calming mushroom elixir, a little magnesium, or an adaptogen—there are plenty of supplements out there that can help you chill.

Natural Vitality Calm Gummies

If you haven’t hopped on the magnesium train yet, Natural Vitality’s Calm Gummies will surely convince you. The mineral magnesium has become a go-to for its soothing, relaxing properties—and now you can get your fill from raspberry lemonade-flavored gummies. Every yummy four-gummy serving provides 330 milligrams of magnesium citrate. They’re so tasty, you might just have trouble sticking to one serving!

Four Sigmatic Reishi Mushroom Elixir Mix

One of the most popular health-boosting mushrooms in the game, reishi has been long loved for its ability to balance the body and mind. Four Sigmatic’s Reishi Elixir Mix contains 1,000 milligrams of dual extracted reishi paired with a few natural ingredients and flavors for a beverage you’ll happily sip on. A mug in the evening is the perfect way to unwind, regulate hormones, and balance cortisol, so you can drift into sweet, sweet sleep.

plnt Brand Ashwagandha

Adaptogens, herbs known for their ability to help our bodies adapt to and overcome stress, may just be the most popular stress-management supplements available right now. Research suggests supplementing with the ‘it’ adaptogen ashwagandha improves feelings of well-being and lowers cortisol (a stress hormone) levels in people dealing with chronic stress. Every vegan capsule of plnt brand Ashwagandha provides 380 milligrams of organic ashwagandha and 95 milligrams of standardized ashwagandha extract (which provides an added dose of benefits).

The Vitamin Shoppe brand L-Theanine

Found in green tea, the amino acid l-theanine helps us beat stress in a couple of ways. First, it increases levels of GABA, a calming hormone, in our brain. And second, it increases production of dopamine, the hormone we know as the ‘feel-good hormone,’ which our body releases during pleasurable activities. The Vitamin Shoppe brand L-Theanine provides 100 milligrams of the relaxation-boosting amino acid in every capsule.

Survive Indigestion

Not only do our favorite holiday treats—love them as we may—tend to up our calorie intake, but they also do a number on our digestive system. Below are some of our favorite products for keeping gut function strong and tackling tummy issues when they strike.

ProBioCare Probiotic 80 Billion

To help your gut stay as healthy as possible through year’s end, consider a probiotic. Trillions of these healthy bacteria live in our digestive tract, not only helping us to digest our food properly, but keeping our immune system in tip-top shape, too. ProBioCare’s Probiotic 80 Billion provides a potent dose of probiotics—80 billion CFUs, comprised of more than eight strains of bacteria. It also provides prebiotics—the fiber probiotics feed on—for good measure.

Garden of Life Lemon Ginger Raw Organic Perfect Food Alkalizer & Detoxifier

Another daily supplement that can help you keep your gut’s natural balance intact throughout the hectic holiday season: this organic grass juice powder from Garden of Life. Made with 54 nutrient-dense ingredients, including cleansing herbs, alkalizing greens, probiotics, and enzymes, it’s an easy way to support digestion, detoxification, and energy. Not to mention, you’ll also score some vital vitamins and minerals!

The Vitamin Shoppe brand Digest Extra

Try as we might to eat clean, veggie-filled diets most of the time, we’re not going to pass up that ice cream-topped slice of apple pie or creamy glass of eggnog at our favorite holiday celebrations. But, often, indulging in some of these goodies spells disaster to our unsuspecting bellies. That’s where a digestive enzyme blend, like Digest Extra, comes in. Pre-gaming holiday feasts with digestive enzymes can help your body break down potentially problematic foods, like gluten and dairy, so you can focus on the fun, and not your aching belly.

Organic India Turmeric Ginger Tulsi Tea

If you’re already dealing with an upset stomach, a big mug of soothing tea can help ease your discomfort. Organic India’s Turmeric Ginger Tulsi Tea combines three soothing ingredients: turmeric, ginger, and tulsi (a.k.a. holy basil). Each is revered for its health-boosting properties, and together the three form an incredibly comforting experience.

Nature’s Way Pepogest Peppermint Oil

Another natural way to address gastrointestinal discomfort: peppermint, which has been traditionally used for digestive upset, cramps, gas, nausea, and more. Nature’s Way Pepogest Peppermint Oil softgels are coated to release in the intestines (not the stomach), where the oil can work its best soothing magic. If you know you’ll be feasting, take a softgel 30 minutes to an hour before eating.

Survive All The Calories

Balancing a healthy lifestyle with occasional (but necessary!) celebrations and indulgences can seem downright impossible from Halloween through New Year’s. Though they can’t replace squeezing in your veggies, these supplements can help you stay on-track with your health and fitness goals throughout all of the holiday fun.

Healthy Delights Naturals Appetite Control Soft Chews

When you need to nip cravings in the bud, Healthy Delights’ acai berry-flavored Appetite Control Chews have your back. Made with ingredients like garcinia cambogia, l-carnitine, and green tea extract, they’re an easy way to support your metabolism and avoid going overboard on the leftover pecan pie and sugar cookies hanging out in the kitchen. Oh, and they just so happen to taste like candy.

FBomb MCT Oil

If you’re trying to stick to a keto diet through the holiday season—or are just looking for a carb-free way to fuel—single-serving packs of MCT oil come in clutch. Whether you’re blending FBomb’s MCT oil into coffee, drizzling it over salad, or slurping it down straight, it’s a convenient way to add more energizing fat fuel to your diet. Not to mention, it’ll leave you feeling so satiated that stale Halloween candy and other unplanned treats lose their allure.

BPI Sports CLA + Carnitine

CLA and l-carnitine have each been longtime healthy weight all-stars in their own right. CLA (conjugated linoleic acid), a type of fat, has been thoroughly studied for its ability to boost fat loss while supporting lean muscle. Carnitine, an amino acid-like compound, meanwhile, helps our bodies turn fat into energy. BPI’s CLA + Carnitine drink mix combines both of these powerhouse ingredients to support fat-burning.

Survive The Cold

Considering the busiest time of the year happens to overlap with the peak of cold and flu season, it’s crucial that we maintain our overall health so we can enjoy all of the seasonal festivities! The following picks will help you keep up that healthy foundation—even in the face of sick kids and co-workers.

Sambucol Black Elderberry Gummies

If you want to keep your immune system strong throughout the holidays, black elderberry (a.k.a. Sambucus) is perhaps your number-one supplement must-have. The extract of this little black berry is loaded with antioxidants; research even shows it can ward off the immune impairment we face while traveling. Sambucol’s tasty Black Elderberry Gummies provide 50 milligrams of black elderberry extract, along with some vitamin C and zinc to further support your body’s defenses.

The Vitamin Shoppe brand Echinacea Goldenseal Complex

Echinacea goldenseal, a combination of two well-known immune-boosting herbs, is another helpful supplement this time of year. Together, these herbs help our immune system stay strong when under attack and support respiratory health.

Natrol Fast Dissolve Melatonin

When you’re dealing with the stress of finding (and hiding) holiday gifts and long hours at the office, you don’t want to waste a minute staring at the ceiling after your head hits the pillow at night. A natural supplement, like melatonin (the hormone that signals our body to rest), can support quality sleep, which then supports a healthier, more energized day. If you’re having trouble drifting off, try Natrol’s Fast Dissolve Melatonin about 20 minutes before hitting the hay.

Nordic Naturals Ultimate Omega-3

Omega-3 fatty acids support our health in a number of ways. Not only do these healthy fats bolster heart and brain health, but research now suggests they also support balanced mood and even help our immune system function at its best. Getting plenty of omega-3s throughout the holidays can help you maintain your baseline health; Nordic Naturals Ultimate Omega packs an impressive 1,280 milligrams per serving.

Check out more of our holiday survival must-haves here!

Is your libido lagging? You’re in good company. Anywhere from 15 to 25 percent of men and 44 percent of women have experienced diminished sex drive, according to research. Fortunately, there are a number of nutrients and supplements that can help you get your mojo back.

Why Your Libido Is Low

“A number of different factors can contribute to low libido,” says Josh Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition and member of The Vitamin Shoppe Wellness Council. “While low testosterone levels and other hormone imbalances are the most common causes, factors like obesity, high blood pressure, aging, the use of certain medications, overuse of drugs or alcohol, and stress and depression can also contribute.” Even too much—or not enough—exercise can quickly bring your sex drive to a screeching halt.

Since sexual health is so complex, you’ll want to talk to your doctor about your issues first. From there, if you’re otherwise in optimal health, consider one of the following libido-strengthening supplements.

1. Maca Root

Stressed and tired and just not in the mood? Enter Maca root, the buzzy adaptogen studies show may boost physical and mental energy, reduce stress, calm nerves, and balance mood.

Another related benefit: sexual vitality. “In fact, some research shows that supplementing with Maca may improve sexual desire within a few weeks,” says Axe. One BMC Complementary & Alternative Medicine review, for example, found that Maca root improved sexual desire in both women and men after six weeks.

Experts suggest adaptogenic herbs like Maca root help improve hormone regulation by restoring communication between the brain and adrenal glands.

Related: The Best Adaptogens For Every Wellness Need

After getting the green light from your doctor, Axe recommends starting with 1,000 to 1,500 milligrams of organic Maca root powder per day.

2. Shatavari

An Indian cousin to asparagus, shatavari is another adaptogen with a long history of use in Ayurvedic medicine. Its root is known for regulating hormones, boosting libido, and relieving stress—especially in women.

Shatavari contains two superstar compounds—shatavarin and sarsasapogenin—which are considered precursors to female sex hormones. These compounds may help balance estrogen and progesterone, two hormones that affect libido in women, explains Taz Bhatia, M.D., integrative health expert and author of Super Woman RX.

Since adaptogens help improve mood and fight fatigue, shatavari may also address some of the common underlying issues involved in guys’ libido issues, too.

Once you’ve got the go-ahead from your doctor, Axe recommends a supplement with 400 to 500 milligrams of the root.

3. Gingko Biloba

A long-loved herbal supplement, you’ve probably heard already heard of gingko. (Yes, yet another adaptogen.) Not only is gingko known for boosting cognitive function and acting as a powerful antioxidant, but it also supports mood and calms the nerves, two major factors in libido.

Not to mention, the herb dilates blood vessels to increase blood flow and circulation, a major plus for healthy sexual function, says one study published in the Archives of Sexual Behavior.

However, since gingko may interfere with certain medications, like antidepressants, consult with your doctor before adding it to your routine. If you get the green light, look for a supplement that contains 100 to 250 milligrams, suggests Axe.

It’s still up for debate whether men are from Mars and women are from Venus, but one thing’s for sure: They have different health and nutrition needs.

A balanced diet and regular workout sessions are key to staying strong, fit, and healthy throughout the years. However, the right supplement regimen can help guys stay in their prime, too. Here are four must-haves The Vitamin Shoppe dietitian Tom recommends for men of all ages:

• multivitamin
• CoQ10
• Maca root
• ZMA

Watch the video to check out why:

My Morning Routine: Tom’s Men’s Health Must-Haves

Related: 5 Things You Can Do To Boost Your Testosterone

Want to give Tom’s favorites a try? Check out plnt brand Whole-Food Men’s Multivitamin, The Vitamin Shoppe brand Ubiquinol CoQ10, plnt brand Organic Black Maca Powder, and True Athlete ZMA With Theanine.

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

Just as our nutritional needs change as we age, so do the supplements we should prioritize. Guys, whether you’re post-grad, mid-career, or a retiree, here are the essentials to consider adding to your daily regimen.

Your 20s

When you’re young and balancing having the time of your life and, well, establishing your life, nutritional upkeep is key.

If You’re Only Going To Take One Supplement, Make It A Multivitamin

This probably comes as no surprise—but if there’s one supplement worth taking, it’s a multivitamin.

Even if you eat a ‘perfect’ diet, many factors—like stress, lack of sleep, and the way food is stored and transported make getting all the nutrients you need from your diet tough, says  Jonathan Valdez, R.D.N., owner of Genki Nutrition, spokesperson for the New York State Academy of Nutrition and Dietetics. A multi can help you fill in any gaps.

The big thing to note here: Just choose a multi you’ll actually take! “Some guys are more likely to take two or three small pills than one giant pill,” says Mike Roussell, Ph.D., co-founder of Neuro Coffee.

For An Immune System Of Steel, Vitamin D

Your go-go-go lifestyle requires an immune system that’s in tip-top shape. If you feel like your body’s defenses can’t quite keep up, a lack of vitamin D could be to blame.

Research (like this review published in PLoS One) suggests vitamin D may affect the body’s response to infection, and that supplementation can bolster the immune system.

Another bonus? “Because vitamin D plays a role in testosterone production, correcting deficiency reliably improves testosterone levels in men,” says Anthony Balduzzi M.D., founder of The Fit Father Project.

If you live north of Atlanta, you likely experience a notable drop in vitamin D during the winter months. Because of our indoor lifestyles these days, though, even those who live near the equator are at risk for deficiency, says Valdez. In fact, research suggests up to 40 percent of the U.S. population is deficient.

Balduzzi recommends starting with 1,000 IUs of vitamin D per day.

Note: Since our ability to produce vitamin D also decreases as we age, this is a supplement for your 20s and beyond.

Build Muscle With Protein Powder

“Protein is vital for the entire body,” says Valdez. “Not only does it provide the building blocks of muscle, hair, and skin, but it’s also essential for making enzymes, hormones, and antibodies for your immune system.”

Protein’s role in muscle growth is what makes it a primary concern for guys in their 20s, says Josh Axe, D.N.M., C.N.S., D.C., founder of Ancient Nutrition and DrAxe.com, and member of The Vitamin Shoppe Wellness Council. In combo with regular exercise, protein has been shown to support lean muscle mass. One review suggests that men who eat more protein while weight training develop larger, stronger muscles than those who don’t.

Research shows that we begin to lose up to three to five percent of our muscle mass per decade starting around age 30, so building as much of it as possible before then is crucial.

Two of the most popular protein powders out there: whey and casein. These complete proteins contain all of the essential amino acids (the building blocks of protein) we can’t produce on our own. One essential amino acid, leucine, is particularly crucial for building muscle.

The government’s recommended daily value for protein is a low 0.8 grams per kilogram of body weight (just 72 grams a day for a 200-pound person), but many experts suggest eating more. In fact, to maintain or build muscle, the International Society of Sports and Medicine recommends eating 1.4 to 2.0 grams of protein per kilogram of body weight per day. (That’s 127 to 181 grams for a 200-pound person.)

Though it’s not a complete protein, you may also want to think about adding collagen protein to your routine. “Collagen protein is considered the most abundant protein in the body and can be found throughout the skin, muscles, tendons and joints,” says Axe. Collagen production begins to decline as early as our 20s and can eventually contribute to skin, joint, and even sexual function issues.

Your 30s

While most guys in their 30s may not be thinking about things like heart health just yet, these years are prime time for getting your ducks in a row.

For Head to Toe Health, Take Omega-3 Fatty Acids

“Omega-3 fatty acids—specifically EPA and DHA—have far-reaching effects on nearly every aspect of health, from brain function to heart health and beyond,” says Axe. In fact, these fatty acids have been shown to have an impact on everything from depression to hypertension to joint pain to ulcerative colitis to chronic diseases like heart disease. So yeah, you could say they’re important.

The issue is, the typical Western diet is low in omega-3 fatty acids and high in omega-6 fatty acids, and this imbalance contributes to inflammation,” Axe says. Research suggests very few Americans actually eat the recommended 250 to 500 milligrams of combined EPA and DHA per day.

That’s where a supplement comes in. Sears recommends starting with 250 grams of combined EPA and DHA per day in your 30s and increasing up to between 600 and 750 grams by the time you hit your 60s.

Boost Your Gut Health And Immune System With Probiotics

Mounting evidence suggests that maintaining and protecting your gut health can impact everything from digestive health to immunity to mental health to allergies. Research even suggests they play a role in maintaining a healthy bodyweight.

If you’re noticing changes on the scale and declines in muscle mass (which often set in sometimes in your 30s), these healthy bacteria may be able to help. Popping a gut-friendly probiotic may help your body absorb the vitamins and minerals it needs to keep your metabolism (and other systems) running smoothly, Axe adds.

Since there’s no universal daily recommendation for probiotic intake yet, consult with your doctor about the right supplement for you.

Energy Lagging? Try CoQ10

If you want to preemptively fight signs of aging and boost your energy levels, consider CoQ10. As you age, your body’s production of coenzyme Q10—a compound that plays a vital role in energy production—slows. Not to mention, cholesterol medications diminish production, says Ian Stern C.N.N., D.C., founder of Stern Chiropractic and Holistic Center in New York.

Thing is, high amounts of the enzyme are found only in rarely consumed foods (like chicken heart), says Valdez. You also won’t find it in most multis.

“CoQ10 supplementation also boosts antioxidants,” says Valdez. Those free radical-fighting compounds may slow the signs of aging and help promote overall health.

Stern recommends 100 to 200 milligrams per day.

Your 40s

By the time your 40s roll around, chances are hormone balance and early signs of aging become top-of-mind.

To Boost Brain Power And Improve Sleep, Try Magnesium

“Men, especially men 40 and older, should supplement with magnesium,” agrees Carolyn Dean, M.D., N.D., author of The Magnesium Miracle. (Highly active guys should consider adding it even earlier, since the physical stress of exercise depletes magnesium.)

The mineral magnesium has become a go-to supplement because it’s involved in over 300 reactions in our body. And for men having trouble with focus and stress during the day and sleep at night (which tend to worsen as we age), it’s a must. Research suggests that magnesium relaxes the nervous system, reduces stress, and supports quality sleep.

That’s why Balduzzi says it’s the one supplement he considers foundational for the hard-charging men of the 21^st century. He suggests supplementing with 400 to 420 milligrams per day.

Prioritize Prostate Health With Boron

The trace mineral boron is found in foods such as raisins, prunes, almonds, and chickpeas. While it also supports healthy brain function and bone health, its claim to fame with men is prostate health. Studies suggest a link between higher dietary boron intake and lower risk of prostate cancer, explains Axe.

Axe recommends taking three milligrams of boron per day to look out for your prostate.

Consider Calcium For Bone Strength

When you think calcium, chances are you think about bones. Since most people reach peak bone mass in their 30s, maintaining bone strength in the following decades is crucial, says Valdez.

According to the Office of Disease Prevention and Health Promotion, about half of Americans don’t get enough calcium through diet. If you don’t regularly consume calcium-rich foods like dairy or dark leafy greens, adding a calcium supplement to your routine can help you easily meet your needs, says Roussell.

Up until your 70s, you need at least 1,000 milligrams of calcium daily, says Axe. From there, you’ll need at least 1,200 milligrams. Valdez recommends looking for calcium citrate, which is easy for the body to absorb and use.

Your 50s And Beyond

As middle age becomes real, you’ll want to ramp up your efforts to keep those sex hormones healthy.

Show Your Prostate Extra Love With Saw Palmetto Extract

Men in their late 40s and 50s may experience a rather unfortunate effect of aging: prostate issues. According to Stern, prostate problems are some of the most common health struggles older men face. They can cause urinary difficulties—such as increased frequency and trouble emptying the bladder—and even sexual problems.”

Long used in traditional medicines, the extract of the palmetto plant appears to improve urinary and reproductive issues, says Valdez.

Supplements often pack anywhere from 150 to 400 milligrams of saw palmetto extract.

For Time Spent Between The Sheets, Try Maca Root

Research suggests anywhere from 15 to 25 percent of men have experienced a lagging libido. Maca root, an herb known as an ‘adaptogen,’ is thought to help restore communication between the brain and adrenal glands by balancing the hypothalamic-pituitary-endocrine axis, which regulates brain and hormone function.

Ready to get your mojo back? One BMC Complementary & Alternative Medicine review, for example, found that the adaptogenic root improved sexual desire in both women and men after six weeks.

Plus, like other adaptogens, maca may boost physical and mental energy, reduce stress, calm nerves, and balance mood, helping the body to fight another serious libido killer—stress.

Since decreased sex drive could be a symptom of something more serious, talk with your doctor if you’re feeling off. Once you’ve got the green light, Axe recommends starting with 1,000 milligrams of maca root powder a day.

Try Zinc For Healthy Testosterone

While testosterone begins to naturally decrease around 30, the decline becomes a concern for most men in middle age. In fact, research has shown that 20 percent of men 60 and older have below-normal testosterone levels.

Related: 5 Things You Can Do To Boost Your Testosterone

While many factors contribute to declining T levels, zinc deficiency may be a notable nutritional culprit. For example, one Biological Trace Element Research study found that middle-aged men with lower T levels tended to have lower zinc levels than men with healthy T levels.

How does zinc promote healthy testosterone levels? The mineral blocks aromatase, an enzyme that converts testosterone into estrogen.

“I always suggest a zinc or ZMA—a combo of zinc, magnesium, and vitamin B6—for supporting healthy testosterone levels in older men,” says Stern. Look for a supplement that contains eight to 11 milligrams of zinc.

Pin this infographic for quick reference:

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I frequently deal with some minor oral health issues—namely bleeding gums—so when The Vitamin Shoppe sent me a mint-flavored My Magic Mud Activated Charcoal Oral Rinse to review, I was eager to try it.

About My Magic Mud Activated Charcoal Oral Rinse

The product, which is used to promote oral hygiene, includes loads of good ingredients, like reverse osmosis water, aloe vera, peppermint, turmeric, vitamin C, activated coconut shell charcoal, and more.

To use it, you’re supposed to give the bottle a shake, take a swig, and swish the stuff for 30 to 60 seconds before spitting it out.

Trying The Rinse

I’d never used this oral rinse—or any product from My Magic Mud—before, so I didn’t have any expectations before trying it. However, I was hopeful that the rinse would help improve the health of my mouth, especially my gums.

One of the first things I noticed when I took my first swig was that it didn’t burn or sting at all. The flavor was great; so smooth and easy to keep in your mouth. I also felt like I had amazingly fresh breath after rinsing.

I ended up using it daily for more than three weeks.

As pleased as I was with the experience of using this rinse, I was even more excited about how effective it was. It helped to strengthen and protect my gums. Before using this product, my gums bled every time I brushed my teeth. After using this product consistently, though, my gums didn’t bleed anymore!

Final Thoughts

The My Magic Mud Activated Charcoal Oral Rinse really exceeded my expectations. I loved how easy it was to use and how fresh it made my mouth feel. I also appreciated the fact that it was more natural and less harsh than other mouthwashes out there.

I’m excited to continue using the rinse in my oral hygiene routine. In fact, I have already recommended this rinse to several people. I can’t rave about it enough.

I’m even going to try out the My Magic Mud Activated Charcoal Toothpaste, as well.

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

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.

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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.

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Wouldn’t it be great to wake up in a decade or two and still feel, look, and perform like you did in your prime? While we can’t stop the aging process, we can slow it down. For guys, one major way to do so is by maintaining healthy testosterone levels. Here, your guide to boosting your T, naturally.

Why Testosterone Matters

The hormone testosterone plays a major role in a man’s life. “We’re literally better at who we are if our T levels are thriving,” says Chad Howse, co-author of The Man Diet: A Proven Guide to More Energy, Increased Virility, and Higher Testosterone Levels. T affects just about everything, from a man’s appearance to his physical and emotional health.

Low T is associated with lean muscle loss, increased body fat, low energy and motivation, reduced sex drive, and more. Healthy testosterone, though, is linked to lower risk of depression, heart disease, and other health problems, says Howse.

Around age 30, men’s testosterone levels begin a long, gradual decline. (According to the FDA, normal T range is between 300 to 1,000 nanograms per deciliter (ng/dl) of blood serum. Anything below 300 ng/dl is considered low.) If a blood test confirms you have low T, your doctor may recommend a prescription testosterone supplement or replacement therapy.

Taking Back Your T

A number of lifestyle factors affect your testosterone, and how quickly it declines. To take your T into your own hands—especially as you age—follow these guidelines.

1. Train Hard

Your workouts affect your testosterone on two levels. First, maintaining a low body fat percentage (which exercise can help with) helps T thrive, says Howse.

If you’re already hitting the gym three to five times a week, you’re on the right track. In fact, one study published in the Journal of Clinical Biochemistry and Nutrition links physical activity with an increase in serum testosterone levels.

Related: Attention All Men Over 30: You’re Leaking Testosterone

From there, you’ll want to adjust how you train, since certain activities provide an especially powerful stimulus for testosterone. Research published in the journal Sports Medicine found that in order to experience a strong testosterone response from exercise, your workouts should be high in volume and produce a metabolic response. Churn through many exercises, sets, and reps, and focus on intense bursts of exercise with short rest periods.

When you lift, focus on compound exercises like squats and deadlifts instead of isolation exercises like bicep curls. And when you do cardio, go for high-intensity intervals instead of a casual jog.

2. Balance Your Macronutrients

A diet lacking in any of the three macronutrients (protein, carbs, and fats) can spell disaster for your T.

“We need carbs, fats, and proteins to have optimal T levels,” says Howse. A healthy amount of carbs, for example, keeps cortisol levels low (more on why this is important to come). Meanwhile, dietary fats produce cholesterol, which our body can later convert into testosterone. And, finally, protein supports body composition by enhancing muscle repair and growth and increasing satiety.

If you have body fat to shed, Howse suggests a macro split of 35 percent carbs, 35 percent fat, and 30 percent protein. If you’re already lean, try 40 percent carbs, 40 percent fat, and 20 percent protein.

3. Relax

We know, easier said than done. But stress increases our levels of the hormone cortisol, which has been shown to have a negative impact on total testosterone. Not to mention, cortisol spikes cravings and hunger hormones, kick-starting the vicious cycle of overeating. This can lead to weight gain, another T saboteur, over time.

Related: 4 Ways You’re Messing With Your Hormones Without Even Realizing It

That’s not to say all stress is bad. “We need ‘good’ stress to grow, in the gym or in life,” says Howse. Psychologists refer to this good stress as ‘eustress.’ Examples include planning a big trip, starting a new job, or crushing a tough workout.

However, when the sum of our eustress and our actual bad stress reaches a destructive level, you have a problem. Signs you’re too stressed include issues like trouble sleeping, stomach upset, fatigue, anxiety, and more.

Try incorporating practices like meditation, yoga, or breath-work into your daily routine to help manage stress and anxiety.

4. Get To Bed An Hour (Or Two!) Earlier

Even if it’s not stress-related, missing out on Zzz’s is another major testosterone saboteur in itself.

Get this: Research published in the Journal of the American Medical Associations compared the testosterone and cortisol levels in men who slept eight to 10 hours per night to those of men who slept just five hours per night. The group who slept less had T levels 10 to 15 percent lower than those who scored quality sleep.

Not only does getting a solid night of sleep (the American Sleep Association recommends seven to nine hours) support a more productive morning, but it also supports your body’s ability to produce and balance hormones.

5. Supplement Smarter

In addition to maintaining the right diet and workout routine, a few simple supplements can also support your T-boosting mission.

• Caffeine: While caffeine can’t ramp up testosterone directly, it can help you put in the quality work in the gym that will spike your T. One International Journal of Sports Nutrition and Exercise Metabolism study, for instance, found that athletes who consumed caffeine before training lifted more—and experienced a greater subsequent lift in testosterone—than those who took a placebo.
• Vitamin D: Recent research suggests a strong link between vitamin D and hormone function—but as much as 40 percent of Americans are estimated to be deficient. That’s where supplements come in: According to a study published in the journal Hormone and Metabolic Research, vitamin D-deficient men who also had low T experienced a roughly 25 percent increase in T levels after supplementing with 3,000 IU of vitamin D3 for one year.
• Zinc: The mineral zinc can block aromatase, an enzyme that converts testosterone into estrogen, and zinc deficiency has been linked to low testosterone. In fact, one Biological Trace Element Research study found that middle-aged men with lower levels of T also tended to have lower levels of zinc than men with healthy T.
• Ashwagandha: One of the hottest herbs out there right now, this adaptogen packs a one-two punch. First, it helps the body fight off stress: According to one Indian Journal of Psychological Medicine study, ashwagandha has a cortisol-lowering effect—a major benefit to anyone who wants their body to be more T-friendly. And, second, it can also support your T-boosting training efforts. One Journal of the International Society of Sports Nutrition study, for example, found that men who supplemented with ashwagandha saw significantly greater strength and T gains after eight weeks of resistance training than those who took a placebo.

Save this handy infographic to keep your T in tip-top shape:

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