Physical Health

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.

This Powerful Ingredient Is Said to Be the Secret to Immune Health More

Have you ever looked up from your phone after an hour (or more) of scrolling through TikTok and found that your neck feels stiff? Does your upper back hurt after a long day of working on the computer? Are you looking down to read this article right now? If you answered yes to any of those questions, you’ve probably experienced tech neck. You’re not alone, though. With American adults spending over 11 hours a day consuming content, most of us have tech necks and poor posture from using our devices, whether we realize it or not. Luckily, it doesn’t have to be a long-term issue. Read on to learn more about the causes of tech neck and the easy ways it can be treated.   

What is tech neck? 
Some refer to tech neck as the lines or loose skin on the neck from constantly looking down at our phones. And while that’s not untrue, it’s important to note this concern is much more than skin-deep. Chiropractors, physical therapists, and surgeons alike have characterized tech neck as the strain and pressure put on the cervical spine due to poor posture. It’s most commonly caused by–you guessed it–looking down at technology. 
According to William Kemp, MD, a neurosurgeon at the Virginia Spine Institute, this slight change in posture can weigh on us (literally). “The human head already weighs roughly twelve pounds,” he stated. “Even tilting your neck 15 degrees is like 27 pounds of extra strain put on your spine.” That may not seem like a big difference, but over time this can lead to neck and shoulder pain, muscle tightness, muscle stiffness, headaches, numbness, tingling, and overall discomfort. If tech neck is left untreated, these symptoms will likely persist, and additional posture abnormalities like a curved back, hunched shoulders, and forward head posture can occur.

How to treat it
Practice neck stretches 
Mandy Armitage, MD, Medical Director of Editorial Services at GoodRX, recommends stretching to help improve the range of motion and ease tension in the neck. Practice side-to-side bends by bringing your ear toward your shoulder, holding for 5-10 seconds on each side. After completing a few reps, move onto forward and backward bends by lowering your chin to your chest and holding. Then, stretch your chin toward the ceiling and hold again. The next movement is side-to-side turns. Here, a similar motion is made to feel a stretch along the side of your neck. Pulling your chin and head back (not down) to perform a chin tuck can also help stretch the sides of your neck and the base of your skull. An even deeper stretch can be achieved by placing your hand behind your head and gently pulling your head down toward your armpit on each side.

Try foam rolling 
In addition to stretching, foam rolling can increase mobility and relieve pain caused by tech neck. Body-alignment specialist Lauren Roxburgh (named the “Body Alignment Pro” by Vogue) shares foam rolling techniques to align the head, neck, and shoulders in her book Taller, Slimmer, Younger. An easy move to try? Lie down with your back against a foam roller. Place the base of your head along the edge of the foam roller. Then, move your head left to right for several reps until you feel the tension begin to release. 

Try a standing desk or laptop stand
Despite tech neck also being referred to as “text neck,” our phones aren’t the only culprit. Our desk and computer set-ups are also factors. Just think about how many hours you spend hunched over your computer at work every day. (That number has only increased now that Zoom calls have replaced IRL meetings). This is why posture expert and ergonomist Michael Jones, MS, CErg recommends using a standing desk or laptop stand to prevent tech neck. “Without using a laptop stand, you will notice you start to adopt a slouching posture which increases your risk of tech neck,” he said. “A laptop stand will give you a more upright posture by bringing your monitor up to eye level, thus reducing the risk for forward head posture.” 

Strengthen your back muscles
Since the tech neck posture adds so much weight and pressure to our delicate necks and spines, Jones also suggests practicing reverse posture exercises. These strengthen our back muscles to take some of the strain off our necks. He suggests implementing strength training exercises like dumbbell or resistance band rows, rear delt flies, and face pulls. These moves target the muscles in our upper backs, which attach to the occipital bone of the skull. 

Set time limits
If you have an Apple Watch, you’re probably familiar with its frequent “time to stand” alerts. While these notifications can be annoying when you’re in the middle of a long meeting, they do serve as an important reminder to take breaks throughout the day. Kemp agrees, suggesting tech neck sufferers “try setting timers for 45-60 minutes at a time, taking short breaks in between to give both your brain and your neck a much-needed break from the stress of technology.” This break is also a great time to take a few deep breaths, do some simple stretches, and reset your posture to help release build-up in the body. 

Reduce device usage
I know, I know. (Insert eye roll here.) But there’s a reason why tech neck is a modern-day ailment. Because technology infiltrates so much of our daily lives, it can be beneficial physically and mentally to take time away from our devices. Consider adopting hobbies that don’t include looking at a screen. Perhaps, set up screen time limits on your phone and computer. Cut back on the number of hours you spend looking down at your devices.  

Take advantage of tech
This might sound counterintuitive since our use of technology got us into this mess. However, there are ways it can improve our posture. Ingrid Yang, MD is a physician and certified yoga therapist who advocates for the pivotal role that technology can play in our health and wellness: “Studies show that smart wellness wearable tools can help you form new healthy habits by the mind-body connection,” she said. “From good posture to mindful breaks, these devices provide real-time biofeedback to help you become aware of what you’re doing and provide gentle reminders to move into positions that keep you strong and pain-free.” Try utilizing the health app on your iPhone, downloading a habit-tracking app, or wearing a posture corrector that connects to your phone.

Please consult your doctor before beginning any at-home treatments for tech neck or other related health concerns, and return to the doctor if pain or other symptoms persists. 

6 Simple Ways to Have Better Posture at Your Desk More

That moment when a run-of-the-mill headache starts to turn a corner and head toward a full-blown, day-derailing migraine—it’s an experience I, unfortunately, know all too well.
For me, that change could come from something simple. It could come from too much screen time (sorry, TikTok), not eating enough throughout the day, or lighting a strongly-scented candle. Other times, migraines sneak up on me because of hormonal changes, being overtired, or feeling especially stressed or overwhelmed. 
Although dealing with the head-splitting pain—and, in my case, nausea— that comes with migraines really sucks, I’ve experienced enough of these headaches over the years to know what helps alleviate my symptoms. Migraine-relief suggestions are definitely not one-size-fits-all, but if any of my tried-and-true tips can help someone else feel a little bit better, they’re worth sharing. Read on for the five hacks I rely on to help combat migraine pain.

1. Hydrate, hydrate, hydrate
When I feel a migraine coming on, the very first thing I do is stop everything and drink a bunch of water. I try hard to stay hydrated during the day, but I often get distracted by work and life (sound familiar?) and fall behind with my water intake. So, when a headache begins, I do everything I can to get hydrated in hopes that it’ll temper some of my migraine symptoms. 
My secret weapon here is to have Liquid I.V. packs on hand. I add one to my water tumbler to boost my electrolytes and hydrate faster. Then, I continue drinking water as my migraine progresses to stay hydrated and, hopefully, ease my pain sooner. 

I started using Equilibria’s Relief Balm after The Everygirl’s CEO, Alaina Kaz, told me it significantly helped her migraines. To be honest, my first thought was, “OK, it can’t be that good.” But I’m here to tell you she was totally right. This topical cream works wonders on my headache pain. 
When I have a migraine, I generously apply Equilibria’s Relief Balm to my temples or forehead and deeply massage the cream into my skin. I usually spend about 10 minutes doing this over and over until I start to feel the cooling sensation of the balm kick in. Then, it starts alleviating the throbbing in my head.

Source: Julia Poulter

Since I often use this balm, I appreciate that it’s made with six all-natural ingredients: coconut oil, shea butter, arnica, menthol, lavender, and rosemary. Paired with full-spectrum hemp flower oil that is Colorado-grown, this product is vegan, gluten-free, and organic, so I can feel good about using it on my skin. 
If you suffer from migraines, take my word for it (and Alaina’s, too!) and give Equilibria’s Relief Balm a try. It’s become a must-have in my headache arsenal for its fast-acting and soothing pain-relief qualities. I really can’t recommend it enough. 

Equilibria
Relief Balm
Use code THEEVERYGIRL for 25% off sitewide at Equilibria. Both new and returning customers are eligible until the end of the month! Code stackable with subscription savings.

3. Get out the ice roller
I first bought this $18 Amazon ice roller to use as part of my morning skincare routine to reduce puffiness. While it does that, it also helps reduce my migraine symptoms because it essentially numbs my face and head as I use it. I keep this in my freezer and pull it out whenever I feel a splitting headache coming on. I start rolling the ice pack all over my face, forehead, the back of my neck, and even the top of my head. Plus, it somehow helps curb the nausea I experience during migraines, too. Trust me with this hack, and hit “add to cart.”

Amazon | ESARORA
Ice Roller
several colors available

4. Use a weighted sleep mask
When I experience a migraine, I often feel an intense sensitivity to light and sound in addition to throbbing headache pain. I’ve found that putting gentle pressure on my eyes and forehead while lying down can help temper these symptoms, so I invested in a weighted sleep mask to do just that.
I especially like the design of the one linked below from Nodpod because it’s a nice, substantial size, is super soft, and doesn’t require elastic or velcro to keep it on. (Plus, you can pop it in the freezer for added cooling relief.) It’s also wearable in several sleeping positions. Before this upgrade, I previously used a small, rectangular eye mask filled with beads that I essentially had to balance on my forehead to feel relief. And, since I’m a side sleeper, that setup didn’t cut it after a while. The Nodpod allows me to sleep in any comfortable position and stays on while I rest. I usually wear it over my eyes, but you can also wrap it around your head. 

5. Sleep it off
This final hack may seem obvious, but any migraine sufferer knows it’s important to do. When one of my migraines begins, I step away from my phone, computer, and TV, start hydrating, use my Equilibria Relief Balm and ice roller, and head to bed in a completely dark room with my Nodpod weighted sleep mask. I’m not always in a position to fully unplug from my life and go to sleep when a migraine hits. However, if I can, sleeping off the pain is really the only thing that kicks my migraine to the curb. Plus, getting enough rest on a regular basis helps keep my migraines at bay. 

Please consult a doctor or health professional before beginning any supplements or treatments. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or health goal. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

Ever feel “butterflies” in your stomach when you’re nervous or excited? Were you ever taught to “listen to your gut?” Same. It’s no secret that we feel emotions in our physical bodies. But could taking care of our gut health also be the secret to happiness?
The gut controls more than just digestion. Research increasingly shows just how powerful the connection between the brain and gut is—as if there weren’t already enough reasons to take care of our gut health! Navigating new health information can be challenging, but don’t worry. I’ve got you covered. As a dietician, I’m sharing what I’ve found in my research and the tips I share with clients. If you’ve heard of the gut-brain connection but aren’t quite sure what it means, read on to learn more.

The gut-brain connection
The communication system between your gut and your brain is known as the gut-brain axis, AKA the gut-brain connection. Our gastrointestinal tract (GI tract for short) is comprised of millions of neurons. These neurons are connected to your brain through nerves in the nervous system, the biggest one being the vagus nerve. The vagus nerve is able to send signals back and forth between the gut and the brain. Aside from neurons, the GI tract also contains trillions of microbes (typically bacteria) that play a role in immune function and inflammation. They also release chemicals that affect how your brain works. For example, gut bacteria manufacture about 95% of the body’s supply of serotonin (the happy hormone). 
As more research emerges, scientists and medical professionals alike are beginning to better understand the link between digestion and the way we think. This is also why there’s an emerging field of nutritional psychiatry linking the foods we eat to our mental health. Although all mental health symptoms should be worked on with your doctor or therapist, taking care of your gut health might also optimize your mood. While there are many ways to take care of your gut health, here are five of my favorite tips I always recommend to clients.

1. Stay hydrated
You’ve heard it before, and I’ll say it again: Water is your best friend. Water keeps things moving and helps your body digest all the different foods you eat each day. Additionally, it keeps your bowel movements regular, which is crucial for the health of those microbes that play a major part in the body’s serotonin production.
A general guideline is to drink half your body weight of water (in ounces) each day. However, needs may vary depending on outside temperature, exercise, and age. Although it sounds simple, I have often found that drinking enough water is a struggle for most people, myself included. Carrying a water bottle with you is one of the easiest ways to ensure you drink enough water throughout the day (bonus if it’s cute!). To take it one step further, try using a straw. 

2. Choose fiber 
There are different types of fiber in the foods we eat. Some act as a binding mechanism to push food through the digestive tract to create regular bowel movements. Some act as prebiotics to provide food for gut bacteria. Fiber can be found in whole grains, fruits, vegetables, nuts, legumes, and more. Regardless of the types of foods you consume, it’s important to consume adequate fiber daily. Research has shown eating adequate fiber is linked to a more diverse gut microbiome. And a more diverse gut microbiome is linked to better nutrient absorption—AKA better overall health, including brain health. 
If you are not already incorporating fiber into your diet, don’t stress. Make sure you add additional fiber gradually over the course of a few weeks. Going from consuming little fiber to 25 grams a day could cause potential GI distress, such as bloating or cramping. (Think: adding a vegetable side with lunch or pairing a handful of berries with your breakfast.) Lastly, make sure you are drinking plenty of water to prevent constipation while adding more fiber.

3. Eat a wide variety of plants
When it comes to your diet, variety is the spice of life. Eating a diet rich in fruits and vegetables can ensure you meet your micronutrient needs. It’s also key to a healthy gut. One study found those who consumed more than 30 different plants per week had more diverse gut bacteria than those who ate 10 or fewer. If that sounds challenging, it may be easier than you think. When preparing meals, think of additional fruits and veggies you can add, such as fruit on top of oatmeal or roasted vegetables with pasta. Try meal prepping with seasonal fruits and veggies, or aim to pick out a produce item you haven’t tried before when grocery shopping. Additionally, opting for plant-based snacks like mixed nuts, veggies, and hummus, or fruit with yogurt can help round out your day.

4. Choose fermented foods 
Fermented foods such as yogurt, kefir, kimchi, and sauerkraut provide good bacteria for your gut, which is helpful for maintaining a diverse gut microbiome—and you already know a diverse gut microbiome can mean healthier gut-brain connection, production of serotonin, etc. In one study, researchers determined that individuals who consumed sauerkraut for six weeks had improved irritable bowel syndrome (IBS) symptoms, like bloating and gas. Additionally, it improved the makeup of the gut microbiome. To reap the benefits of fermented foods, aim to incorporate them into your daily meals. Try topping tacos, salads, or your favorite meals with sauerkraut or kimchi, or swap your regular yogurt for probiotic-filled coconut or whole milk yogurt. 

5. Make time to stretch 
Stretching is often overlooked, especially when it comes to optimizing gut health. You probably already know stretching can release tension and counteract the effects of the hours of sitting we do daily, but it can also help improve digestion. Stretches like downward dog and cat-cow are great for reducing symptoms of gas and bloating, and overall stretching improves blood flow to organs, which helps aid in a smoother digestive process and a healthier gut-brain connection. As a perk, stretching can help reduce stress, making it a great way to wind down after a long day. You don’t need a lot of time to stretch. Incorporating even five minutes into your work day or before bed is enough to make a difference.

These tips are not meant to serve as treatment for any GI conditions, anxiety, or depression. If you are experiencing GI conditions, please consult your doctor or gastroenterologist, and if you think you may be experiencing depression or anxiety, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member.
Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

Green Tea Might Be the Secret To Gut Health–We Asked an Expert More

If you’ve ever been to the supplements section of a grocery store, you’ve likely been overwhelmed by the shelves of options to choose from (who knew there could be so many brands carrying Vitamin C tablets!). Even as someone who devours health and wellness content daily and spends time researching the difference between one green drink brand and another, I’m often confused by the amount of information and products out there.
But supplements are merely an aid to a well-balanced diet. Food is our #1 source of the vitamins and minerals we need on a daily basis. Anything else we take is because we are not getting enough through our diet or lifestyle. For this reason, I always stress that talking to your doctor is most important before thinking about taking any new supplements so you don’t waste your money on supplements you don’t need.
I’ve spent many years working with my doctors to find the wellness supplements and brands that are right for my body, and they change seasonally. As someone who lives in the Pacific Northwest, I deal with cold weather, lots of rain, flu season, and less sunlight, all of which play a role in the wellness supplements I take when fall rolls around. With this transition, I’ve updated my routine with tried-and-true supplements that help make things easier. Read on for some inspiration.

Vitamin D/K2
If there is one supplement I cannot live without in the fall and winter, it’s vitamin D. As someone who lives in a place that is pretty gloomy and rainy most of the year, it’s necessary I take this vitamin D3 + K2 supplement (vitamin K helps vitamin D be absorbed in the body). The only way for the body to get vitamin D is from sunlight or a select few foods. This supplement plays a vital role in maintaining healthy bones as well as neuroprotective properties that support immune health, muscle function, and brain cell activity. Adding 5000 IU of vitamin D daily during these months has really made a difference in my seasonal depression.

Vitamin C with Flavonoids
During the summer months, we spend a lot of time eating citrus fruits that contain a large amount of vitamin C, but when the colder seasons come around, it’s harder to maintain vitamin C absorption since our diets change. What’s more, it’s cold and flu season, which requires our bodies to work harder to fight off illnesses. I add vitamin C to my routine because I’m getting less from my diet and the extra dose helps support the immune system. This supplement is vital to the body’s healing process. It helps your body form blood vessels, cartilage, muscle, and collagen in the bones, not to mention it’s an antioxidant that helps protect the body against free radicals. I take one tablet every day, either with breakfast or lunch.

Beekeeper’s Naturals
Propolis Throat Spray
I could go on and on about the benefits of bee products, but for now I will share with you a recent favorite, the Beekeeper’s Naturals Propolis Throat Spray. Propolis is a natural mixture produced by bees from substances collected from parts of plants, buds, and exudates. It has astounding antimicrobial, antiviral, and antioxidant properties, which is why every time I use the spray, I instantly start to feel better. While this throat spray is amazing for the immune system when you are sick, I even use it before a night out with friends or at the end of a long day.

Oregano Oil
If I come down with a cold or flu during the fall or winter, oil of oregano is my go-to. I swear by this supplement to help kill whatever sickness is keeping me under the weather and help get me on the mend faster. Studies have shown that oregano essential oils have antimicrobial activity as well as antiviral and antifungal properties. By adding 3-5 drops to a little bit of water (or orange juice if you can’t stand the taste like me) a couple of times a day while sick, I’ve noticed my symptoms go away faster than without this powerful supplement.

Multivitamin
A high-quality multivitamin can go a long way in your supplement routine. Unfortunately, there are a lot of multivitamins out there to choose from, so it can be difficult to know which one is right for you. I like Rituals multivitamin for women because it contains many vital vitamins and minerals, including Folate, Omega-3 DHA, Vitamin B12, Vitamin D, Iron, Vitamin K2, Boron, Vitamin E, and Magnesium. That said, the combination of these is not enough to support a deficiency in one of the above, so if you are feeling symptoms of a deficiency, talk to your doctor. Multivitamins are a great way to get the vitamins and minerals we need on a daily basis, and Ritual is very transparent about where they source their ingredients.

Source Naturals
Wellness Formula
By now, you’ll notice that a lot of the supplements I add to my routine in the fall are on the basis of dealing with the change in weather and getting sick, and this wellness formula is a game-changer. I like to think of it as a supplement that packs a punch. Wellness Formula is filled with so many different vitamins, minerals, antioxidants, and herbal extracts that help support your immunity. I take two capsules in the morning and two at night when I am not feeling well. I’ll also take two capsules daily if I’m traveling or having a stressful week when my body may need the extra support.

How To Update Your Wellness Routine for Fall More

Walk through any trendy LA neighborhood, and you’ll likely find the usual suspects: a Pilates studio, Erewhon, Lululemon, and a wellness destination complete with cryotherapy, red light therapy, an infrared sauna, and IV therapy. I get drawn in by all of the above. (I’m a wellness girl through and through.) But it wasn’t until recently that I underwent an IV therapy session after months of window shopping, doing my homework, and reading up on celebs who swear by it (read: Hailey Bieber, Kendall Jenner, and Chrissy Teigen).
Although it’s not new to the wellness scene, IV therapy has become all the rage this year thanks to A-listers and a rise in concierge IV therapy to get in on the treatment’s touted benefits (more below). Read on for the lowdown on everything IV therapy and what happened when I tested it out for myself. 

What is IV therapy?
Whether you’ve seen it on Grey’s Anatomy or experienced it yourself, you’re probably already familiar with IV therapy in a hospital setting: A nurse hooks you up to a bag of fluids via a needle to administer saline or medication. IV therapy in the recreational wellness sense isn’t much different. It’s a method of infusing vitamins and minerals into the bloodstream to boost hydration, energy, immunity, or anti-aging. The wave of IV therapy as we know it today is a sought-after service served in health centers. I would describe it as “a high-end spa meets a modern doctor’s office. ”
Feeling rundown? A vitamin B-Complex (aka B12) drip might be just what you need. Have a hangover? There’s a solution (literally) to rehydrate your body and lessen symptoms. Most clinics that offer IV drip services allow you to choose from a menu of individual drip ingredients and formulated drip blends to customize your IV based on your needs. It’s much like ordering à la carte or pre-fixe at a restaurant. The most common infusions? Vitamin B-Complex (energy-boosting), vitamin C (immune defense), glutathione (the “it” antioxidant), and NAD+ (energy and repair-enhancing, AKA Hailey and Kendall’s go-to).
Whatever “cocktail” of nutrients you choose, fans of IV therapy say it revs up your body’s performance. Let’s just say it’s the latest wellness routine must-have, next to a lymphatic massage and journaling. But it comes with a hefty price tag: One drip session can set you back anywhere from over $100 to upwards of $1,000, depending on your location and the type of vitamins you receive.

What are the benefits?
Said to counteract fatigue, reduce signs of aging, and lower inflammation, it’s no wonder wellness girlies are drinking the IV therapy Kool-Aid. There are other supposed benefits of the relatively quick, albeit pricey, infusions. These include boosting the body’s natural defenses, giving your skin a youthful glow, increasing mental clarity, minimizing hangovers, and combatting jet lag.
The difference between getting vitamins through IV therapy and oral supplements is that you absorb more nutrients. “A vitamin taken by mouth gets broken down in the stomach and digestive tract and is limited on how much can be absorbed (50%),” Dena Westphalen, PharmD, a clinical pharmacist, told Healthline. “If the vitamin is given through an IV, it’s absorbed at a much higher percentage (90%).”
So you’re absorbing more nutrients—and absorbing them in less time—than if you were taking an oral supplement. “IV therapy is a more efficient way to resolve nutrient, fluid, or electrolyte deficiencies than oral supplementation,” explained Andrea Paul, MD, a physician and medical advisor for Illuminate Labs. “It may take days to resolve an electrolyte imbalance through oral supplementation, but the condition can be normalized in an hour or less with IV drip therapy.”

 
Are there any risks?
While the perks make IV therapy sound like a magic cure-all, take them with a grain of salt and do your research. Consult with your general practitioner about whether the service is right for you. And if you maintain a balanced, healthy diet and follow your doctor’s orders, you’re likely getting all the nutrients you need—sans needles and fancy treatments. 
There isn’t hard evidence to prove the advantages of IV therapy, and it’s not FDA-approved. So, it’s especially important to get clearance from your doctor and proceed with caution if you get the green light. “The risks of IV drip therapy are not particularly high, but choosing the right provider is important,” advised Dr. Paul. “It’s important to ensure that the company or individual administering the IV drip therapy is medically credentialed because there are risks to this type of therapy (i.e., nerve damage is possible from improper administration of an IV).”
There is also the risk of more severe side effects depending on the nutrients used. “For example, magnesium is an electrolyte that’s directly involved in cardiac function,” Dr. Paul warned. “If too much magnesium were administered via IV, a patient could experience heart palpitations or cardiac arrest.” If you have kidney or heart issues or venous insufficiency, Dr. Paul said you might be advised to avoid undergoing IV therapy. 

My experience 
I’m someone who cringes at just the sight of needles. (I have to look away whenever I get my blood drawn.) So, I never thought I would voluntarily get poked with one. But what can I say? I’ll pretty much try anything in the name of wellness. I visited Restore Hyper Wellness to get my IV drip on and see what all the hype was about. After completing some paperwork on my medical history, I met with their in-house nurse. They took my vital signs and went over the menu of vitamin infusions.
After I virtually met with their nurse practitioner to review my medical history, I was given the thumbs up to start my IV therapy experience. I chose “The Defender,” which included glutathione, trace elements, vitamin D, lysine, vitamin C, and vitamin B-Complex. After a quick (and nearly painless) prick, I was on my way to immunity bliss. Twenty minutes into my treatment, I noticed a deep relaxation from head to toe. (The comfy set-up, complete with pillows and leg compression boots, didn’t hurt.) After an hour, my IV drip was complete. 

Final verdict
My final verdict: I was on the tail-end of a cold when I received “The Defender.” While I didn’t notice any difference right after the session, I woke up the next day feeling renewed and energized. The brain fog and fatigue I felt less than 24 hours ago from the bug I caught? Completely gone. Although I can’t say for sure it was the drip that escorted the unwelcome symptoms away, I’d do it all over again to speed up the recovery process—placebo or not.
As for whether it’s worth a consistent spot in my wellness routine? For now, I’ll get my vitamin fix from food sources. I’ll prioritize keeping my body healthy with nutrients from food over depending on IV therapy. But if I was a celeb with all the treatments and money at my disposal? You bet I would get daily treatments, à la Hailey or Kendall. For the sake of wellness, of course.  

Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

Zendaya Swears by 5 Wellness Hacks—And I Tried Them All More

I was diagnosed with Crohn’s disease seven years ago. As you can imagine, I’ve dealt with more than my fair share of plumbing issues: stomach pain, bloating, constipation, urgency, you name it. So it should come as no surprise that I’m the first in line to try any natural remedy that promises gut health. I’ve learned the hard way that listening to your gut is more than just tapping into your intuition. When my stomach balloons, I get an eczema flare-up, or I’m on an emotional rollercoaster, I go straight to the source—my gut. If your overall health and well-being were a movie, your gut would be the leading lady. 
When I got word that consuming green tea extract is the new holy grail to keep your gut health in check, I had to get to the bottom of it. I asked Dr. Erin Hendriks, board-certified physician and functional medicine practitioner at Salvo Health, to weigh in on the latest gut health trend. She helped break down what it is, its benefits, and how we can get in on it. Whether you’re looking to heal symptoms or keep your gut happy, read on as we spill the tea (literally). 

Meet the expert
Dr. Erin Hendriks
Physician and functional medicine practitioner at Salvo Health

In this article

Why take green tea extract as a supplement? 
According to a new study by the Current Developments in Nutrition, consuming one gram of green tea extract daily is proven to reduce blood sugar levels and gut inflammation. Richard Bruno, the author of the study and Professor of Human Nutrition at The Ohio State University, explained the findings of the clinical trial. “What this tells us is that within one month, we’re able to lower blood glucose in both people with metabolic syndrome and healthy people, and the lowering of blood glucose appears to be related to decreasing leaky gut and decreasing gut inflammation–regardless of health status,” Bruno explained. 
But why take green tea extract and not pour yourself a cup of green tea? “Green tea extract likely became popular due to the ease of ingesting higher doses of polyphenols without having to drink so much liquid,” answered Dr. Hendriks. “A typical green tea extract supplement contains about 200mg of the polyphenol EGCG whereas a cup of tea only contains about 50-100mg.”

How does green tea extract improve gut health? 
There are wellness trends, and then there’s green tea. Green tea dates back to 206 B.C., when it was used primarily as medicine. “Green tea has been hailed for its health-promoting properties for centuries,” Dr. Hendriks shared. “The compounds [polyphenols] in green tea can lower inflammation, improve cognition, and are potent antioxidants.” 
While I’m a sucker for new gut health trends, I take them with a grain of salt until I do my homework. Call me a nerd, but I like to know what goes on behind the scenes. Green tea extract truly seems to live up to the hype. “Green tea polyphenols specifically promote the growth of butyrate-producing bacteria in the gut,” Dr. Hendriks explained. “Butyrate is a short-chain fatty acid well known for its potent anti-inflammatory activity and key role in maintaining the intestinal barrier and mucosal immunity. Green tea also contains a specific type of polyphenol called epigallocatechin, or EGCG for short, which has been shown to offer protection against several cancers, including cancers of the gastrointestinal tract.”

How can I incorporate green tea extract into my wellness routine?
Determining what supplement form to take based on your individual needs can be overwhelming. To choose the best option for you, consult your doctor and know what your options are. “Green tea extract comes in a capsule that can be taken orally as a supplement,” stated Dr. Hendriks. “There are also beverages that contain green tea extract as an added ingredient. However, while it may seem easier to take a supplement, it is almost always better to get your nutrients from natural food sources. If you want to add green tea benefits to your wellness routine, I recommend drinking 2-3 cups of green tea a day rather than taking a pill.”
Dr. Hendriks expressed that any foods high in polyphenols can provide similar benefits to green tea. So on your next grocery run, load up on foods like artichokes, blueberries, hazelnuts, dark chocolate, and star anise. However, Dr. Hendriks also warned, “Certain products containing green tea extract may come with a hefty dose of caffeine, which can leave you feeling jittery or trigger gastrointestinal symptoms.” In other words, talk to your doctor, find the right plan for you, and always go with your gut. 
 
Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
 

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