Raphael Stevens

There are a lot of different multivitamins available, and not all of them are created equally. Before choosing a multivitamin, you should do your research to ensure that the one you pick is the one that will benefit you the most. Ask yourself these four questions the next time you go shopping for a multivitamin.
 1. Does it offer a complete range of vitamins and vital minerals?
Multivitamins are designed to help you reach the daily recommended intake of the several micronutrients (vitamins and minerals) that your body needs to function at its best.¹
Studies have shown that the majority of us are unable to do this through diet alone, taking a multivitamin is a beneficial  supplement.¹
Whether you need a daily pick-me-up or nutrient replenishment, taking a comprehensive multivitamin will go a long way toward helping you obtain sufficient levels of micronutrients in your diet.
Remember, when shopping for a multivitamin, it’s crucial to find one that offers you, the things you need.
A high-quality multivitamin offers a complete range of vitamins and minerals, including vitamins A, C, D, E, K,B vitamins (thiamin, riboflavin, niacin, B6, and B12).²
A multivitamin should also include a broad range of minerals, such as calcium, magnesium, potassium, zinc, iron, iodine, selenium, copper, manganese, molybdenum, and chromium.³
Understanding the jumble of letters, figures, and micrograms relating to multivitamins can be exhausting. Fortunately, once you learn how to read labels, buying a multivitamin becomes simple. Supplement labels list ingredients in ascending order of predominance. Steer clear of multivitamins that contain a long list of additives.
 2. Is it stimulant-free?
High-quality multivitamins should be free of stimulants.  Stimulants may cause health symptoms such as depression, diarrhoea, difficulty sleeping, fatigue, dizziness, and difficulty concentrating.⁴
3. Does it have the appropriate daily values of ingredients?
If you’ve chosen a multivitamin tablet with the required recommended daily allowance, you know you’ve made a great choice. Be sure to examine the ingredients in other supplements you are taking to prevent excessive intake of nutrients.⁵
4. Does it offer a complete solution?
In recent decades, the use of nutritional supplements has rapidly increased.6 One-third of adults and half of the population (⟩55 years of age) report taking at least one supplement per day.⁶
Multivitamins come in a wide variety of formulations and forms. The key to getting all the benefits from your multivitamin is ensuring you’re buying a good quality one and taking it daily. 
Whether you want to support your brain health, relieve stress and anxiety, or just rev up your energy, staminaand immunity, BIOPLUS® VIT-ALITY DAILY NUTRI-PACK⁷ offers a complete solution.

Get All The Essentials You Need In One Daily Dose!  
Not sure which supplements to take? Leading pharmaceutical company Adcock Ingram (Pty) Ltd have a daily vitamin and mineral supplement range, BIOPLUS® VIT-ALITY.

Consider BIOPLUS® VIT-ALITY DAILY NUTRI-PACK⁷. Complete from a-z, BIOPLUS VIT-ALITY DAILY NUTRI-PACK is a health supplement in a conveniently packaged blister designed to provide you with a daily dose of antioxidants, omega 3, probiotics, vitamins and minerals.⁷
The BIOPLUS® VIT-ALITY range is available at selected Dis-Chem and Clicks stores, as well as selected independent pharmacies nationwide. For more information, visit: https://www.adcock.co.za/ProdVitamins/Bioplus and join the conversation on Facebook.
*In Partnership with Adcock Ingram (Pty) Ltd
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References:
1. National Institutes of Health. Multivitamin/mineral Supplements. Available at: https://ods.od.nih.gov/factsheets/MVMS-Consumer/. Last accessed September 2022.
2. Liebman B. What should your multivitamin contain? Centre for Science in the Public Interest. Available at:https://www.cspinet.org/article/what-should-your-multivitamin-contain. Last accessed October 2022.
3. Cleveland Clinic. 9 Vitamins and Minerals You Should Take Daily. Available at: https://health.clevelandclinic.org/which-vitamins-should-you-take/. Last accessed September 2022.
4. Vo K, Neafsey PJ, Lin CA. Concurrent use of amphetamine stimulants and antidepressants by undergraduate students. Patient Prefer Adherence. 2015 Jan 22;9:161-72. doi: 10.2147/PPA.S74602. PMID: 25653508; PMCID: PMC4309786. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309786/. Last accessed October 2022.
5. Blumberg JB, Bailey RL, Sesso HD, Ulrich CM. The evolving role of multivitamin/multimineral supplement use among adults in the age of personalized nutrition. Nutrients. 2018 Feb 22;10(2):248. doi: 10.3390/nu10020248. PMID: 29470410; PMCID: PMC5852824. Available at: https://pubmed.ncbi.nlm.nih.gov/29470410/. Last accessed October 2022.
6. Hamishehkar H, Ranjdoost F, Asgharian P, Mahmoodpoor A, Sanaie S. Vitamins, are they safe? Adv Pharm Bull. 2016 Dec;6(4):467-477. doi: 10.15171/apb.2016.061.  Epub 2016 Dec 22. PMID: 28101454; PMCID: PMC5241405. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241405/. Last access October 2022.
7. Bioplus® Vit-Ality Daily Nutri-Pack capsules package insert. Adcock Ingram.  More

Let’s face it: We can’t expect to always have a sex drive in high gear, and it takes more than just cueing Marvin Gaye’s “Let’s Get It On” to rev it up. First things first, it’s normal and common to experience ebbs and flows in your libido. But we all deserve to reap the benefits of sexual pleasure—I’m talking less anxiety, better sleep, relief from headaches, and more. So while you can’t change your libido with the snap of a finger, there are natural remedies that can help take your sexual desire from womp womp to bow-chicka-wow-wow. Read on for seven ways to get you in the mood. The best part? There’s nothing fake about them, including the “Big O” they’ll likely lead to. 

Add an adaptogen supplement to your routine 
There may be no such thing as a love potion, but combine the stress-reducing and energy-boosting effects of adaptogens and you’ve got the next best thing. These plants and mushrooms can help regulate your body to return to balance, so if anxiety is getting the better of you, they step in to aid in reducing your cortisol levels. But their transformative benefits don’t stop there—the effects of adaptogens can spice things up in the bedroom. Enter: Moon Juice’s Sex Dust. Packed with a stimulating blend of adaptogens and herbs that target stress to support healthy hormonal balance, libido, and creative energy, knocking boots just got way more exciting.
Add the natural libido supplement to your coffee, tea, or smoothie, or pair it with your favorite chocolate. With ingredients that are traceable, potently-dosed, and easily absorbed, you can rest assured that your sexual health is getting the right kind of TLC. Use code EVERYGIRL10 to get 10% off one order, and get ready to ignite your sexual spark. 

Moon Juice
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With a combination of Shatavari, Shilajit, Epimedium, Schisandra, Cacao, and Maca, this stimulating blend of adaptogens and herbs targets stress to support healthy hormonal balance, libido, and creative energy.
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Source: @moonjuice

Reach for aphrodisiac foods
We’ve all heard that aphrodisiacs are said to arouse sexual desire and pleasure. But are chocolate, oysters, and strawberries really that powerful? While there’s little scientific evidence that the rumored sexy stimulants are the real deal, there are food supplements that have been proven to help you get back in the saddle: maca, ginkgo biloba, fenugreek, and pistachio nuts, to name a few. From helping increase blood flow to promoting the production of sex hormones, consider these “aphrodisiacs” your natural libido-boosting friends. But at the end of the day, you can’t go wrong with eating a nutrient-dense, hormone-balancing diet (think: high-quality, pastured meats and eggs, fruits and veggies, and healthy fats like extra virgin olive oil and avocados). 

Show your pelvic floor some love
If you’ve ever done a kegel exercise, you’re already ahead of the game (bravo!). The group of muscles that form a bowl-like shape between your sit bones (AKA your pelvic floor) is responsible for giving you the best “O” you’ve ever had and preventing you from peeing in your pants in bumper-to-bumper traffic. In other words, you have your pelvic floor to thank for enjoying sex and controlling your bladder and bowel movements. One red flag that your pelvic floor could use a tune-up? You guessed it, a low libido. The good news? You can improve your pelvic floor health and, in turn, your sex drive by seeking pelvic floor therapy, practicing yoga, foam rolling, and performing exercises that strengthen and target the muscle group. 

Source: @buffy

Get plenty of sleep
PSA: Getting enough rest affects way more than just your beauty. Case in point: Studies show that sleep deprivation is linked to reduced sexual desire and arousal in women. When you snooze, your body restores energy and regulates hormone levels and the muscles and cells in your body repair and grow, so getting adequate sleep can make or break your sex life. Bottom line: Consistent quality sleep equals a healthy sex drive. As if you needed more reason to prioritize your Zzzs, for every additional hour of shuteye you get, your libido increases by 14%. So establish a wind-down routine (yoga stretches, anyone?), say no to caffeine after lunch, fit in movement in your day, and keep your sleeping environment at a cool to 65°F to 72°F to recharge your body and mind. The result? A heightened libido. 

Consider a natural alternative to hormonal birth control
Chances are you’ve been on or are currently on a type of hormonal contraceptive. And it’s no secret that hormonal birth control methods have unwelcome physical and sexual side effects, including a diminished libido. I hate to be the bearer of more bad news: A study concluded that women using a hormonal contraceptive approach experienced less frequent sexual activity, arousal, pleasure, and orgasm.
So what’s a girl to do? Fortunately, there are natural alternatives to hormonal contraceptives. From good ol’ condoms and the “pull-out” tactic to silicone diaphragms and cervical caps, there’s no shortage of hormone-free birth control options available. Since narrowing down the best non-hormonal birth control for you should take into account the risks and benefits of each type as well as your lifestyle and personal needs, have a chat with your OBGYN and don’t be afraid to ask any questions you may have, no matter how embarrassing they may seem (there are no stupid questions after all). 

Source: @bykwest

Give your self-confidence a boost
When you look at yourself in the mirror, what do you see and say to yourself? If it’s not your attributes and uplifting self-talk, we’ve got work to do (myself included). Because how we feel about ourselves and our bodies affects what goes (or doesn’t go) down between the sheets. It goes without saying that if you focus on your perceived flaws (“I wish I could get rid of the cellulite on my thighs” or “I’m not talented enough to get my dream job”), you’re not going to want to get it on. Instead, try shifting your mindset and bringing attention to your strengths, practicing words of affirmation, or hitting your favorite workout class to release those feel-good endorphins. While you’re at it, get in tune with your body, discover what arouses you, and take note of your major turn-ons (journaling always FTW). The main takeaway? Enhance your self-esteem and your sex life will thank you. 

Communicate with your partner and/or a trusted practitioner 
Let’s be real: Talking to your partner or your doctor about your low sex drive is anything but sexy and can be awkward AF. But what if I told you that talking about your sex life reinforces not only your relationship, but also your sexual satisfaction? And when you have a stronger emotional connection with your S.O., the chances of having mind-blowing sex gets a whole lot higher.
Now that I have your attention, when the time is right (read: when you’re both calm and relaxed), bite the bullet and kick off the conversation with something like, “This is really uncomfortable for me, but can we find a time for me to share something about our sex life with you?” If that feels totally out of reach, use a movie, TV show, or article you can relate to as a conversation starter. Once you’ve got your heart-to-heart going, be open and honest about how you’re feeling and what you want and need. Try not to leave out the details to help your partner understand what you’re experiencing while not placing any blame on them. Remember that your sex issues won’t get solved overnight, so maintaining an open and ongoing dialogue is key.
Say you’ve given communication with your partner and the aforementioned remedies the old college try and your libido hasn’t budged, don’t brush it aside. Seek a trusted professional, whether an OBGYN or therapist, to get to the bottom of it. Whatever the cause, having a healthy libido and fulfilling sex life is your right. 

7 Habits of Women Who Always Have a Healthy Libido

This post contains a sponsored inclusion of Moon Juice, but all of the opinions within are those of The Everygirl editorial board. More

If you’ve heard anything about the lymphatic system, the word “de-puffing” was likely used in the same sentence. And we’ve all seen celebrities like Kendall Jenner and Hailey Bieber using their trusty ice rollers and under-eye patches that promise to eradicate the puffiness. But there’s so much more to the lymphatic system than just de-puffing and trendy tools. The lymphatic system plays a huge role in detoxifying the body, and ice-rolling is just the tip of the iceberg in terms of what we can do to help support it.
Since I’m always eager to learn more about how we can achieve optimal health, I had to dive deeper into understanding this underrated system in the body. I spoke to experts to understand what the lymphatic system does, why we should care about it, and what we can use to support our lymphatic system daily. Read on for everything they spilled.  

In this article

What is the lymphatic system?
In summary, the lymphatic system is our body’s “sewage system.” According to Viviane Lieberman, a lymphatic drainage educator with Gente Beauty, it is a part of both the circulatory and immune system and is responsible for keeping fluid levels balanced and preventing infections. She shared that the lymphatic system is connected to every system in the body and carries away harmful substances, heals the body, and rebuilds bodily functions. The system works to move a liquid substance called lymph back into your circulatory system. Lymph nodes throughout the system monitor and cleanse the lymph as it filters through them, filtering out the damaged cells, bacteria, or toxins. If we want the rest of our body to run efficiently and at its peak, it’s crucial that the lymphatic system be productive.
However, the lymphatic system doesn’t just “pump” on its own, like how the heart beats or lungs breath no matter what. Without squeezing the lymphatic vessels, the lymph sits still, and toxins and waste material can accumulate. The good news is a lot of what we already do regularly helps support our lymphatic systems, like exercise. However, if we don’t maintain our body’s lymphatic system to support the lymph movement, it can lead to symptoms such as brain fog, water retention, constipation, dehydration, digestion issues, fatigue, stress, allergies, and much more. Read on for ways to support your lymphatic system to make sure it’s working efficiently. 

How to support your lymphatic system
Josie Rushing, celebrity massage therapist, lymphatic drainage expert, and Founder of Brazilicious Beauty Spa, said exercising regularly, eating an anti-inflammatory diet (avoiding high-sodium and high-fat foods), drinking lots of water, and performing anti-stress activities are all great ways to make sure your lymphatic system is running smoothly. Lieberman suggested yoga, walking, or rebounding on a trampoline (when muscles are being worked, they squeeze lymphatic vessels which helps move the lymph). In terms of diet, eating foods that promote lymph flow, such as dark leafy greens, nuts, seeds, and avocado, is also beneficial, and limited adding toxins through overly processed foods. 
If you want to take it a step further, Lieberman shared other ways to increase lymphatic flow. First up: dry brushing, which involves brushing your full body with a natural fiber brush in upward movements toward the heart before showering. Another hack is practicing a form of deep belly breathing, such as holotropic breathwork, as well as taking hot and cold showers, which create contractions and expansion in the lymphatic vessels and allows for further circulation. And finally, the trendiest way to boost the lymphatic system as of late is through lymphatic drainage massage. 

Is lymphatic drainage massage worth the hype?
While it has recently become popular in North America, lymphatic drainage has been around since the 1900s and has been a popular practice in Brazil for decades, according to Rushing. “We have a special way of performing it in Brazil that is finally being seen all over the world because aside from the internal benefits, there are also external benefits, such as contouring and eliminating the appearance of cellulite,” she said. Today you can get a lymphatic drainage massage done on any part of your body, from your face to your stomach or legs.
The premise of the massage is the manipulation of the lymphatic muscles to encourage the flow of lymphatic fluid. Rushing shared that the majority of the massage is done manually and it aids in natural detoxification, rejuvenating cellular function, minimizing excess fluid retention, relieving stress on the body, balancing the nervous system, and benefiting cell oxygenation. It is also recommended by many doctors and surgeons to help with recovery after injury or surgery. 
Rushing recommended getting a lymphatic drainage massage weekly as maintaining your lymphatic system is key to optimal health. However, if getting a lymphatic massage every week is outside the realm of possibility for you, there are tools you can use to do your own version at home. You don’t need a pricey massage to help support your lymphatic system. For your face, opt for a gua sha tool or ice roller for an easy and affordable way to maintain lymphatic drainage. As for the other parts of your body, you can try dry brushing or the legs-up-the-wall pose. And don’t forget that a good old fashion walk helps to move the lymph too. 

Bottom line
Just like we need a strong immune system to fight viruses, we need a well-functioning lymphatic system to promote detoxification and healthy blood flow. Bottom line: We don’t need to “detox” with diets and juice cleanses; the lymphatic system is one of the key systems in the body that’s meant to do that for us. After all, Lieberman referred to the lymphatic system as “the secret river of health.” Incorporating a few of the aforementioned tactics into your routine, making sure you’re consistently moving your body, and being aware of toxin exposure will help you support this critical system that affects every part of the body.  So whether you’re looking to relieve stress or simply improve your overall health, the lymphatic system is a great place to start.

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