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      It’s Official: Stress Makes Us Crave Junk Food

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      Have you ever noticed you reach for junk foods when you feel stressed? Maybe you don’t feel you have the energy to cook something healthy or you add a little something into the basket on your way home because you deserve it.

      Comfort eating on repeat is all too real — and now we know the science behind it.

      Science-Backed

      A study published in Neuron has shown that eating high-calorie foods while feeling stressed can cause brain changes that increase cravings for it. Ooof, slippery slope.

      These foods — call them comfort, junk, high calorie… potato, potato — activate the reward centre in the brain. Over time, if this craving is given into often rather than as the occasional indulgence, this cause and effect (stress hormones, such as cortisol and food) can create unhealthy associations and increase the chance of consuming them.

      On an average day, the brain region responsible for stopping us overeating — the lateral habenula — would neutralise the reward we get from comfort eating, meaning it becomes less appealing.

      Researchers found that in times of stress, the brain’s reaction to being satiated was overridden. Essentially, the lateral habenula stays shtum. This means junk food continues to press those ‘reward’ buttons, boosting feel-good hormones, such as dopamine, in the short term.

      What’s The Catch?

      High in calories, fats, sugars, carbs and most other things we don’t want an excess of on the reggo. These foods not only cause weight gain but a wide range of other changes, including sleep and hormonal issues.

      The catch-22 is these can then lead to stress. This creates an unhealthy cycle of stress, junk food, sleep, repeat.

      Though it can feel challenging to make an effort to make something nourishing when we’re feeling sub-par, healthy subscription boxes, frozen meals and a few easy recipes can make the difference between pizza every day and a healthy, balanced diet.

      This article by Rebecca Gillam was originally published on Women’s Health UK. More

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      How Armani’s Getting Ahead Of The Global Water Scarcity Crisis

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      When water comes out of our taps, we often don’t think about it – until it disappears. But water scarcity is a reality around the world and in South Africa, too. That’s why the Armani Acqua for Life campaign takes steps to address the issue.

      What is the water scarcity situation in South Africa?

      In South Africa, over 3 million people still don’t have access to a basic water supply service. And, only 64 percent of households have access to a reliable water supply. Globally, 1 in 10 people don’t have access to clean water close to home. And without this access, the door is open for contaminated water sources, bringing diseases like cholera and dysentery.  

      What is the Armani Acqua for Life initiative?

      The same year that Armani created Acqua for Life, the United Nations recognised the right to water and sanitation as a human right. Added to that, Armani’s initiative has invested 14 million euros in water projects across 23 countries, which has helped over 590,000 people worldwide. They focus on delivering universal access to drinking water in water-scarce regions. That includes the installation of water points, latrines rainwater collection, water filtering and water purification systems.

      The Armani Acqua for Life initiative took steps in South Africa. They also put up a series of portraits of people who have been positively impacted by the programme. These were displayed at Nirox Sculpture Park in Johannesburg. Through this initiative, Armani aims to raise awareness about water scarcity. Estimates show that by 2025, half of the world’s population could be living in water-stressed areas.

      Raising awareness about water scarcity

      The exhibition unveils authentic and optimistic portraits of people positively impacted by an Acqua for Life project in South Africa. South African artists Justice and Fhatuwani Mukheli – with the help of videographers, Simba, and Wesley Takaedza, shine a light on the concrete impact that Acqua for Life projects have had. The artists went to the Mamburu and Maangane villages, with a series of portraits of those who live there. These portraits illustrate how access to water allows people to flourish, enhancing the intrinsic connection between water and life. More

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      What Is Insomnia, Exactly? And How Can We Get Better Sleep?

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      If sleep is a constant struggle for you (here’s looking at you, doom scrollers), welcome to the club. According to the sleep tracking app Sleep Cycle, South Africans get fewer hours in the hay than any other nation in the world. It also seems that the older you get, the worse your insomnia becomes. Per a 2012 study, people aged 65 and older have higher rates of insomnia.

      Meet The Expert: Dr Alison Bentley is a Restonic Sleep Expert

      So… What is insomnia?

      “It’s easiest to describe insomnia as a reduced quantity of sleep,” Dr Bentley says. “But, to be an insomniac, the reduction in hours of sleep has to cause some kind of problem with daytime function. This could range from poor concentration to memory problems, trouble focusing on tasks and fatigue.”

      She adds that apart from a drop in daytime function, insomnia can have many long-term effects on health, including cardiac issues and metabolic disorders, such as obesity and diabetes. This makes it important to address insomnia as soon as possible.

      What are the symptoms of insomnia?

      There are three main symptoms of insomnia, according to Dr Bentley.

       Trouble falling asleep

      Waking in the middle of the night and battling to go back to sleep

      Waking too early in the morning.

      Most people have more than one of these symptoms and a particular symptom does not necessarily link to a specific cause.

      There are different types of insomnia

      Insomnia is a class of disorders as there are multiple causes. Dr Bentley says the condition can also either be acute or chronic.

      Acute insomnia

      “Acute insomnia occurs when sleep is disrupted due to a specific stressor and in most people only lasts for as long as the stress does, after which it resolves and sleep becomes normal again,” she says.

      “The stress is often psychological. For example, someone might struggle with after the death of a loved one or during a period of intense work stress. It can, however, also be caused by a physical trigger, such as the development of a painful disorder, such as arthritis. Only a quarter of people with acute insomnia go on to suffer with chronic insomnia.”

      Chronic insomnia

      Got chronic insomnia? That’ll be the case if you’ve got sleep problems, from the above symptoms, lasting at least three days per week for at least three months. “At this point, it’s usually not stress causing the sleeplessness, but changes in the way we think of sleep (cognitive issues), as well as some bad habits (behavioural issues) that we adopt to try to get more sleep,” says Dr Bentley. “These mean we worry more about our sleep and spend longer in bed trying to get more sleep and both of these factors make our sleep problems worse.”

      Other types of insomnia

      If you’re dealing with depression, anxiety, chronic pain or obstructive sleep apnoea, you might also have insomnia. Various medications used to treat other medical disorders can also interfere with sleep, for example, medications that lower cholesterol and antiretrovirals for treating HIV infection, says Dr Bentley.

      Is your mattress the culprit?

      Sometimes, your mattress might be to blame. If you have a mattress that leaves you waking up with aches and pains, you might need to replace it. “Over time, the comfort layers in your mattress break down, which can cause pressure points when you sink onto the firmer support core,” says Dale Harley, Executive in Restonic Marketing.

      Dr Bentley adds that other signs that your mattress is affecting your sleep can include finding it difficult to get comfortable causing a longer sleep onset (time to fall asleep).

      “If you no longer wake up feeling refreshed, your mattress may be at the end of its life,” Harley says. “It’s worth exploring whether this is the case.”

      How do you know if you have insomnia?

      Sure, you’re not clocking eight solid hours every night, but does that mean you’re an insomniac? Not necessarily, says Dr Bentley. “The number of hours usually quoted as constituting ‘normal sleep’ is seven to eight hours a night. However, this is not quite true,” says Dr Bentley. “Yes, seven to eight hours is the average amount of sleep for a population. But there are many people who need more than that and some who need less.”

      Treatments for insomnia

      Treatment for insomnia can include CBT, or cognitive behavioural therapy, as well as medication. You’d also need to cultivate a sleep routine that includes cues your body would learn from. When you expose yourself to a certain scent, for example, that might signal sleep time for your brain, enabling you to nod off. Per the Sleep Foundation, healthy sleep would also involve limiting stimuli around bedtime. Yip, that includes your cellphone and TV.

      Bottom line: if you wake up feeling tired, you likely need more sleep. Think you’re dealing with insomnia? Chat with your doctor first. “There are a number of conditions that cause insomnia and treatment does not always need to involve sleeping tablets,” says Dr Bentley. “But ignoring the problem does not result in improvement over time. Once insomnia has become chronic, it will generally continue unless specific action is taken.” More

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      11 Things I Wish I Learned in Sex Ed (but Didn’t)

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      When I think back to 7th-grade sex ed, I recall a series of three VHS videos that are burned into my memory: a graphic depiction of a baby crowning during birth, an instructional video about how to use a condom, and a sketch involving a student who drops a massive box of tampons at school and a teenage boy who steps in to help (and who, BTW, is entirely unphased by the sheer number of feminine products in her possession). These were the takeaways of the lessons I learned: birth is wild, protection is non-negotiable, and menstruation is normal. (Of course, that last one only the female students learned while the males were shuffled into another room to learn about wet dreams and such.) 
      As I advanced into adulthood, I remember coming across various scenarios that prompted the thought, “Huh, that would’ve been nice to learn in sex ed.” And I know I’m not alone. So I decided to team up with Ariele Myers, a fertility specialist, board-certified herbalist, licensed acupuncturist, and Founder of The Whole Woman Collective, to devise the top things I wish I’d learned about the female body in sex ed. Ahead, 11 lessons about sex I wish I learned, but didn’t. 

      Meet the expert
      Ariele Myers
      LICENSED ACUPUNCTURIST, BOARD CERTIFIED HERBALIST, AND FERTILITY SPECIALIST
      Myers founded Arieles Apothecary, where she worked with some of the top Reproductive Endocrinologists and IVF centers in the country to help hundreds of women on their hormonal health and fertility journeys. In 2016, she founded Wisdom of the Womb, an online platform to educate on all things reproductive health.

      1. It’s not that easy to get pregnant
      In a very informal poll I took of all my friends, this was the number one issue that we felt our sex ed classes misled us on. I get that it’s tough to explain nuance to a bunch of 7th graders, but if you’re under the impression that you can get pregnant any day of the month, you’re in for a surprise if and when you decide to try to get pregnant. According to Myers, a woman’s “fertile window” is about 6 days long. The math here is that women ovulate for about 12-48 hours, and “While our egg is only viable for a short time, sperm can live for 5 days, so we can actually become pregnant by having sex before we ovulate,” Myers explained. 
      If you’re trying to avoid pregnancy, Myers suggested backtracking 5-6 days from the day you ovulate and either avoiding vaginal sex or using contraception until about 48 hours after ovulation to be safe. Basically, avoid unprotected sex for a week. “Where some women go wrong in trying to avoid pregnancy is that they wait until they’re ovulating to abstain from penetrative vaginal intercourse,” Myers added. “If there is sperm in your body at the time you ovulate, you can get pregnant.” Another disclaimer: This can be a helpful timeframe if you have a regular cycle, so if you have an irregular cycle (and even if you don’t), chat with your doctor about a plan that works best for you. 

      2. Tracking your ovulation is a great way to get to know yourself
      If you’ve never tried tracking your ovulation, I highly encourage you to. Not only does it empower you to know when pregnancy is possible (whether you’re trying to achieve or avoid it), but it’s also an indicator of good health. There are a few ways to track your ovulation, and Myers’s favorite is by tracking your Basal Body Temperature (BBT). “BBT charting tells us so much about our reproductive health, like our follicular and luteal health as well as how we ovulate, not just if and when we ovulate,” Myers said. 
      If you’re into cycle syncing, BBT is an excellent way to gauge which phase of your cycle you’re entering. Myers offers a free YouTube tutorial on tracking BBT if you’re wondering how to start. Alternatively, you could buy an Ovulation Predictor Kit (OPK) at any major store that sells pregnancy tests. “OPK testing is simple, pee-on-a-stick easy, but can get expensive if you’re using them monthly,” Myers stated. These tests can also misread whether you’re actually ovulating as they often only track LH (luteinizing hormone) spikes, which occur just before ovulation, and not the progesterone that kicks in after ovulation.
      Lastly, you can keep an eye on ovulation by tracking your cervical mucus, which Myers referred to as helpful, but also takes some figuring out. “Around the time you ovulate, the consistency of fertile cervical mucus [will be] similar to that of raw egg whites,” Myers said. “Ever try to get a little piece of shell out of the egg white? It’s nearly impossible!” This “raw egg white” consistency usually appears within four days of ovulation.
       
      3. Period pain is not normal
      I was shocked to discover well into my mid-20s that severe cramping alongside my period—though common—wasn’t actually “normal.” Rather, it was a sign that my hormones were out of whack. “Within the framework of Eastern Medicine, pain before and during our cycle can indicate a stagnation of Qi and Blood or blockage in our reproductive organs,” Myers said. “This can inhibit blood flow, which can contribute to pain and cramping.”
      I can personally speak to the power of acupuncture (and herbal tea!) for hormonal health (after going down that road, I rarely cramp when I menstruate). “Some profoundly impactful ways to reduce your menstrual pain at home are Moxibustion and womb massage,” Myers added. 
       
      4. The birth control pill is not a cure-all for all menstrual issues
      Birth control can be an effective tool for contraception, but it’s often used to treat a myriad of menstruation issues. And like all medications, it carries risks along with benefits. “While I believe that the hormonal contraceptive was one of the best things to happen for women’s reproductive freedom, anything we put into the body has to be processed by our body—by our liver—and this does impact our overall health,” Myers said. “Birth control pills are a powerful method of preventing pregnancy, especially when a woman isn’t available or open to tracking her cycle.” But if you’re looking to improve the health of your hormones or your cycle, options outside of birth control might provide a better long-term solution.
       
      5. Orgasms are good for you
      I honestly can’t remember if orgasms were discussed in sex ed, but I know we didn’t talk about their health benefits (spoiler: there are a lot of benefits!). “During orgasm, women release endorphins, ‘feel good’ hormones like oxytocin and dopamine, and prolactin,” Myers explained. Not only do these chemicals counteract stress, but they can also relieve anxiety. Pleasure can actually be healing if we are intentional about how we access it. Imagine if your sex ed class encouraged you to explore what made you feel good. 
      “Only 31-40% of women say that they reach orgasm during penetrative intercourse, and many women say they feel ashamed or embarrassed that they don’t orgasm,” Myers pointed out. “I want there to be so much more support for people to have the time and space to learn what their body likes and wants. Emily Nagoski’s book Come As You Are is an amazing resource for all bodies wanting to understand and discover their capacity for desire.”
       
      6. Post-sex care is important
      Do you know when I learned it was important to pee after sex to avoid a urinary tract infection (UTI)? After getting my first UTI. Though it may feel like hearsay, it’s not a myth: “Peeing after sex is important as it helps you flush bacteria that could potentially cause UTIs out of the urethra,” Myers said. “The belief that it can ward off pregnancy, however, is not factual as the urethra is separate from the vagina.” Emotional post-sex care is important too, Myers pointed out. “Some people need and want cuddles or talking after sex, some need a nap, and some are fine to just get up and go,” she said. She encourages leaning into what you want and need—and practicing asking for it.

      7. Intimacy and sex are different
      Though this isn’t strictly related to physical health, it’s important for anyone engaged in sexual activity to know how to differentiate the physical act of sex from the emotional bond of intimacy. “It feels important to remember that sex is sex and love is love,” Myers said. When both parties aren’t aligned on exactly how they’re using sex, people can get hurt. “It’s OK to have sex without intimacy and connection if that’s what you choose,” Myers noted. “But when you have sex as a means to increase connection,” especially when the other person isn’t on the same page, “it often doesn’t work and can leave us feeling vulnerable.” Wouldn’t it have been great if sex ed helped us navigate these nuances from the start?
       
      8. Consent is an enthusiastic “yes,” and “no” is a complete sentence
      Consent is critical for obvious reasons, but I wish the nuances of consent had been discussed and taught more clearly in sex ed. Myers explained that so many women tell her they don’t feel entitled to their “no.” Other times, they worry about the other person feeling rejected. “‘No’ is a complete sentence,” Myers said. “Even if you like someone, even if you want to continue feeling connected, you never owe anyone your body. Sexuality is not a performance. I believe this should be the foundation of sexual education: that we get to feel, explore, and honor our feelings of desire as well as lack of desire.”
      In the same vein, if you have been told “no,” know that it is not a reflection of your worth (another thing I wish they told us in sex ed). There are so many reasons a person might not be interested in sex that have nothing to do with who you are. 
       
      9. What you’re calling a “vagina” is probably a “vulva” (and they all look different!)
      Screaming “penis” and “vagina” at the top of our lungs to normalize the words—another sex ed lesson burned into my brain (anyone else?): “A” for effort, but it reduced our understanding of the anatomy to two terms. I’m pretty sure I thought my vulva was called a vagina well into my 20s, and most men I know still don’t know the difference.
      Let’s settle any confusion now: The vulva is the area outside a woman’s genitals. Within the vulva, you’ll find a clitoris (the pleasure center), labia majora and minora (the outer and inner lips), a urethra (where urine travels), and the vaginal opening. The vagina is actually inside the body. It’s the inner canal that leads toward the uterus. The beautiful thing about vulvas is that no two are identical, much like fingerprints. It can be maddening when younger women worry about whether their vulva looks “normal,” because there’s no real “normal” to compare it to. Again, that’s something that would have been really helpful to learn in sex ed.
       
      10. Non-sexual infections happen and are nothing to be ashamed of
      There’s a lot of talk about sexually transmitted diseases in sex ed, but not a whole lot of discussion about the fairly common non-sexual infections that can crop up—yeast infections and bacterial vaginosis. “It is best to go to a doctor to check on any excessive itching or unusual discharge,” Myers suggested. But it’s not necessary to get overly concerned right away. These types of infections can occur as a side effect of antibiotics, birth control, hormone imbalance, or diet. “Our digestion can change the pH in our vagina, which can become a breeding ground for infections, like Candida overgrowth,” Myers said. Talk to your doctor if you experience any changes, and practice proper hygiene. 
       
      11. Sex is not just heterosexual (because duh)
      This one really goes without saying, but we’re saying it anyway. It’s hard enough navigating being a woman in a heteronormative society, considering the fact that women were forced to rely on a man for survival throughout most of history. “This framework only shifted as recently as the 1970s when women could open their own bank account and even be considered for certain professions—but our value as women is still strongly steeped within that historical context,” Myers shared.  
      For folks who identify outside the bounds of heteronormative culture, who have faced even more invisibility and had to fight for any real contextualization of value at all, navigating sexual intimacy is even hazier. Queer relationships need to be visible, normalized, and valued so that the folks who reside within them can feel visible, normal, and valued. And sexual education needs to cover these kinds of relationships so that all students are offered the health and safety information they deserve.

      The Surprising Connection Between Posture and Sex More

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      5 Gut Health Supplements

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      As cliché as the trope “Listen to your gut” may be, there’s a reason why the gut is known as the second brain and gives us signs when something is or isn’t right. Whether you call it a gut feeling or instinct, the gut refers to your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your digestive tract, AKA your gut microbiome.
      “Other than digesting and absorbing nutrients from the food and drinks we consume, our digestive system protects us from harmful invaders with the small and large intestine housing nearly 80% of our immune system,” explained Paulina Lee, MSHS, RD, LD, a gut health functional dietitian and Founder of Savvy Stummy, LLC. “The gut and gut microbiome is deeply connected to the brain and mood health through the gut-brain axis, a bi-directional superhighway of communication between our brain and gut.” What’s more, Lee noted that the gut microbiome creates 95% of the neurotransmitter serotonin, which regulates anxiety and is essential for relaxation, sleep, and concentration. Bottom line: When your gut health is poor (read: your gut microbiome is imbalanced), your mood, immune health, and sleep quality, just to name a few, pay the price. 
      As far as tips for good gut health (more on that to come) go, you can expect the usual suspects for overall health: a balanced and diverse diet rich in fiber, fruits, vegetables, whole grains, and fermented foods, staying hydrated, stress management, reducing inflammation by removing food sensitivities and toxins from your diet and lifestyle, getting in daily movement, and prioritizing restful sleep. To round out a holistic approach to improving your gut health? Supplements, of course. Ahead, a round-up of five gut health supplements that can aid in keeping a balanced gut microbiome, straight from experts. 

      5 Gut Health Supplements
      There are countless supplements for gut health at our fingertips and knowing which ones are legit and worth trying can be overwhelming, so before we dive into the expert-approved recommendations, let’s first understand what gut health really is and how to improve gut health. 

      What Is Gut Health?
      Before we dive into the supplements, let’s define what gut health actually is so you know what you’re working toward. If there ever was a wellness buzzword that has earned its stay, it’s gut health. But what is it exactly? “Gut health refers to the balance and optimal functioning of the gastrointestinal tract, specifically the microbiome, which consists of trillions of microorganisms, including bacteria, fungi, and viruses,” conveyed Dr. James Walker, a clinical doctor at Welzo. “A healthy gut microbiome is diverse, with a balanced composition of beneficial bacteria that support digestion, nutrient absorption, immune function, and even mental health.” Dr. Walker cited various factors that can play a significant role in your gut health, including diet, lifestyle, stress levels, lack of sleep, medications, and environmental factors (think: pollution and toxins).
      While it seems like a given to keep our digestive system in check by being mindful of the influences mentioned above, with today’s go-go-go culture, keeping a healthy digestive tract is easier said than done. Enter: superfoods to give your gut a healthy boost. Below, experts let us in on the gut health supplements that get their stamp of approval. FYI, before taking any supplement, Dr. Walker stressed the importance of consulting with a healthcare professional or registered dietitian who can assess your specific needs, potential interactions with medications, and any underlying health conditions. They can provide personalized recommendations and guidance to ensure safe and effective use of supplements.

      Best Supplements for Gut Health

      Probiotics
      Probiotics are living, good bacteria that promote gut health—whether in supplement form or from food sources—and can help maintain digestive health and a healthy balance in your body. When bad bacteria in the gut increase in number, probiotics can step in to fight off the bad bacteria and restore your body to a neutral state. The best part? Taking a probiotic supplement can tip the balance in favor of fewer gaseous bacterial strains, resulting in less gas and bloating. 
      “[Probiotics] contain a combination of beneficial bacteria strains, such as Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus rhamnosus,” described Mary Sabat MS, RDN, LD, a nutritionist and ACE-certified trainer. “Probiotics can help restore the balance of gut bacteria, support digestion, boost immune function, and improve bowel regularity.” Opt for a high-quality probiotic supplement with a variety of probiotic strains, follow the dosing recommendations on the product label, and store them according to what the label states (i.e. refrigeration, room temperature, etc.). If you have a compromised immune system or underlying health conditions or are taking immunosuppressant medications, it’s especially vital to speak with your doctor before adding probiotics to your routine.

      Prebiotics
      “Prebiotics are non-digestible fibers that serve as food for beneficial bacteria in the gut,” Sabat said. Once they bypass digestion and make it to your colon, the gut bacteria metabolize and ferment the prebiotics to survive, producing short-chain fatty acids that provide energy to your colon cells, help with mucus production, and assist in inflammation and immunity. Prebiotics boast many health benefits, including helping regulate bowel movements, enhancing your body’s anti-inflammatory response, decreasing bad bacteria that cause disease while increasing the production of good bacteria, and improving immune function.
      Sabat suggested looking for supplements containing prebiotic fibers like inulin, chicory root, or fructooligosaccharides (FOS) to promote the growth and activity of healthy gut bacteria. That said, prebiotics are not one-size-fits-all, and they may worsen symptoms of irritable bowel syndrome since rapid fermentation can cause gas, bloating, diarrhea, or constipation in patients who are sensitive.

      Digestive enzymes
      Like breathing, we don’t think twice about digestion—it happens automatically. Well, without digestive enzymes, the food we nosh on cannot be broken down properly and the body can become deficient in nutrients it needs to function (hello, gas, bloating, and abdominal pain). In some cases, the body doesn’t make enough digestive enzymes, resulting in a deficiency. Cue digestive enzyme supplements.
      “Digestive enzyme supplements contain enzymes like amylase, protease, and lipase that aid in the breakdown of carbohydrates, proteins, and fats, respectively, for better absorption,” Sabat clarified. “These supplements can support digestion, especially for individuals with enzyme deficiencies or digestive disorders.” Take the supplement with meals according to the recommended dosage on the product label. If you have a known enzyme deficiency or gastrointestinal disorder, be sure to check in with your healthcare professional prior to consuming a digestive enzyme supplement. 
       
      Fiber
      You probably associate the carbohydrate with helping move things along, and rightfully so. The crunch factor you get from biting into a carrot or apple? That’s good ol’ fiber working its magic. Since the body can’t digest fiber, it passes through the body undigested and makes its way to the gut, promoting regularity and relieving GI issues. According to Harvard T.H. Chan School of Public Health’s The Nutrition Source, fiber lowers the risk of developing various conditions, such as heart disease, diabetes, diverticular disease, and constipation, thanks to its beneficial role in the gut microbiome that may produce anti-inflammatory effects that alleviate chronic inflammation. Adding a variety of fiber-rich foods like whole grains, beans, leafy greens, and apples can help you meet your daily fiber needs, but fiber supplements can also step in to fill in nutritional gaps. 
      “Fiber supplements, such as psyllium husk or glucomannan, can help promote regular bowel movements and support overall gut health,” Dr. Walker affirmed. “It’s important to drink plenty of water when taking fiber supplements to avoid constipation.” Reach for fiber supplements that contain a mixture of both types of fiber—insoluble and soluble—to optimize digestion.

      Glutamine 
      If you’ve found yourself on #GutTok, chances are you’ve heard about L-glutamine, a supplement TikTokers tout for its gut health perks. Is it worth the hype? The short answer is yes. Recent research has shown that the amino acid glutamine can positively affect gut health by supporting the gut microbiome, gut mucosal wall integrity (a crucial line of defense that can help protect against digestive concerns and conditions), and the regulation of inflammatory responses. Glutamine is naturally produced in the body, however, during intense periods of stress (think: infections, surgery, and trauma), the body may not be able to keep up with the higher demand, in which case glutamine supplementation can provide a leg up. 
      “Glutamine is an amino acid that plays a vital role in maintaining the integrity of the gut lining,” Sabat echoed. “It can help support gut healing, reduce intestinal permeability, and improve immune function.” Whether you take a glutamine supplement in powder or capsule form, follow the recommended dosage instructions provided by the manufacturer. Pro tip: While taking a glutamine supplement can enhance gut health, if you have gastrointestinal issues, getting to the root cause should be your first step. 

      Please consult a doctor or healthcare 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.

      An Expert Says You Should Take These Supplements in the Summer More

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      Here’s Why There’s More Air Pollution In Winter – And How To Solve It

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      During colder months, you’re probably going to want to light the fire, close the windows and keep cosy. And, when loadshedding hits, flick on the generator and continue to ‘Netflix and chill’. But, if you want to stay healthy this winter, this is exactly what you shouldn’t be doing – unless you’ve invested in an air purifier, says Trevor Brewer, Director of air treatment and lifestyle specialist Solenco. That’s because indoor air pollution in winter can become a problem.

      In winter, the air gets a little dirtier, leading to respiratory illness that can get deadly. Per the WHO, Household air pollution was responsible for an estimated 3.2 million deaths per year in 2020, including over 237 000 deaths of children under the age of 5. Cooking with gas because of loadshedding? Watch out: these gases emit kerosene, which generates harmful household air pollution, says the WHO.

      Air pollution in winter – even indoors

      In South Africa, the particulate matter (read: pollution) in our air is regularly higher than the national standards. Around 86% of South Africa’s primary energy supply is from coal, and much of the particulate matter that we breathe in is caused in the process of generating coal-fired electricity, says Brewer.

      And indoor pollution can get bad. “Pollutants are microscopic particles of toxic chemicals that are small enough to enter the bloodstream. Because they’re so small, you can be sure they’re being carried into your home. In fact, the concentration of pollutants and toxins found in the air can actually be two to five times higher indoors than out,” says Brewer.

      Air Pollution Solutions

      Stay ventilated

      Keeping the windows closed may help to keep cold air out but it also keeps polluted air in. Dust, fumes from household chemicals, emissions from appliances, bacteria and germs, pet dander, damp and mould, and the pollutants discussed above, are all at home in your house when there’s no fresh air circulating. And with them come all the winter ailments.

      You could stock up on medicine to deal with the symptoms that come with seasonal changes, says Brewer, but he suggests that you rather prevent these adverse effects by investing in an air purifier for your home or office.

      Solenco Purification Pal

      This gadget keeps the air in your home clean by forcing air through an ultra-fine mesh that traps pollutants. Look for one with HEPA tech, like the Solenco Purification Pal, that removes 99.8% of particles as small as 0.3 microns from the air.

      Humidify your air

      The dryness of the air can constitute a health hazard, especially in cooler months. For people with respiratory or lung issues, cold and dry air narrows airways and makes it harder to breathe. Even if you’re healthy, dry air can cause pain, inflammation and headaches, asthma, allergies and hay fever, itchy, uncomfortable skin, and nose bleeds. What works? A humidifier, which can refresh the air by injecting purified water into your surroundings.

      Xiaomi Humidifier 2 Lite

      Brewer says an evaporative humidifier is a great way to keep your indoor air at optimal moisture levels and remove air impurities, to improve your comfort and your health. A smaller unit will service a bedroom or living area, while a whole-home unit can cover 370 square metres.

      Invest in air-purifying plants

      Some house plants can diffuse toxic chemicals in the air, like formaldehyde, benzene and trichloroethylene. It’s essential to still clean your plants, since the leaves can collect dust, leading to allergies.

      Look for plants like English Ivy, Bamboo Palm and Aloe Vera. Snake plants are extremely pretty indoors and also help purify the air. More

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      A Super Honest and Detailed Review of the Oura Ring

      by

      What’s good enough for Jennifer Aniston is good enough for us. So when word broke out that she’s obsessed with the health-tracking device Oura Ring, let’s just say we were pretty much sold right then and there. But being the wellness diehards that we are, we had to put the gadget to the test ourselves (it’s practically our wellness editor Josie’s job to weed out the fads from the legit trends, after all). Sure, it makes a solid fashion statement, but does it deliver on all its health metric promises? Could such a small piece of jewelry disguised as wearable technology really accurately measure our sleep patterns, predict our menstrual cycles, and monitor our physical activity? Read on for our editors’ honest reviews of the Oura Ring and whether it lives up to the hype. 

      What Is the Oura Ring, and How Does It Work?
      From Apple Watches to Fitbits and Whoops to Oura Rings, it seems there’s a tracker for every need and type of health-curious individual out there. So what makes the Oura Ring stand out? For starters, it’s not worn around your wrists like most health-monitoring devices. Rather, it’s a ring that weighs in at just 0.1 pounds and comes in sizes 6-13 and in five colors: silver, black, matte black, gold, and rose gold.
      Advertised as inspiring “awareness of the intimate connection between mind and body,” it tracks sleep, activity, recovery, and your cycle in real-time by measuring from the palm side of your finger (where the pulse signal is strong) and provides three daily scores: sleep, readiness, and activity. According to Oura Ring’s website, “Your scores tell you how your body feels and what your body needs, every second of every day.” In other words, the Oura Ring takes the guesswork out of when it’s time to push yourself, when you need rest and recovery, and when you might be getting sick by taking into consideration 20 different body signals—think: temperature, heart rate, heart rate variability, and sleep—using infrared light, body temperature, and 3D accelerometer sensors. 
      Oura’s Infrared Photoplethysmography (PPG) sensor sends light through LEDs into the skin and captures how much light is reflected back from your arteries to determine your heart’s activity, including resting heart rate, heart rate variability (AKA the constant variation in time between your heartbeats), and respiration. Heart rate variability can indicate whether you’re in a relaxed or stressed state, and when combined with body temperature, can be used to gather information about sleep. By monitoring your nighttime skin temperature, the Oura Ring takes note of your body temperature, which provides insights into the inner workings of the body, such as how well your body is recovering, if you’re coming down with an illness, or if hormones are hard at work. So that’s the science, but does it actually work in practice?
       
      Our Editors’ Honest Reviews:

      I’ve been an Apple Watch apologist for as long as I can remember. Like everyone else, I got it to track my workouts, kept it to use the “find my iPhone” function whenever I misplaced my phone five times a day. But I fell off the boat when I was tired of being shamed by my step count and calories burnt (or lack thereof). But the biggest grief I have about my Apple Watch is a pretty shallow one: That thing is tacky as hell and if it didn’t fit the vibes of my office getup, date night fit, or girl’s day uniform, it didn’t make the cut and fed directly into my lack of consistency.

      Why I wanted the Oura Ring:
      Last summer while on a hot girl walk with my best gal pal, I noticed a new, chunky gold ring sitting prettily on her middle finger. Naturally, because I’m nosy and easily influenced, I waited a mere 30 seconds before I asked where she got it. When I discovered it was a wellness tracker my jaw was on the floor. Before impulsively hitting add to cart, I did my research, weighed the pros and cons, and finally got one for myself almost a whole year later.
      My initial attraction to the Oura Ring was the aesthetic. I loved the idea of being able to have consistent tracking, no matter my outfit, and that it didn’t look like an unsightly tracker at all. After learning more about Oura’s insights (particularly, how it tracked your sleep), I knew that was an untapped area of data that I wanted to improve, and that definitely sold me in the end.

      How it compares to other tracking I’ve tried:
      I’ve had the Oura Ring for almost two months and I’ve been using both the Oura Ring and the Apple Watch simultaneously so that I could get a grasp on how they directly compared. While I prefer the Oura Ring by a decent amount, I will note that the biggest adjustment that I had when switching over was having to open my Oura Ring app instead of relying on a screen from the device itself. As far as actual analytics go, Oura Ring gives you so much more health data than the Apple Watch. I’m talking sleep insights, activity data, and temperature tracking (which is huge if you track your cycle). It pulls so much more data than just calories, steps, and heart rate, plus, it’s easy on the eyes which makes me much more likely to use it.

      My experience:
      Before I picked out my Oura Ring size, I used their free ring sizing kit which I highly recommend since you’ll be wearing it nearly all day and it’s not adjustable. They note that it works best on your pointer finger, though I have seen some users wear them on their middle or ring fingers as well. I sat with the different ring sizes for about a week to be sure and landed on the size seven for my left pointer finger (a bit bigger than my usual size to account for swelling while sleeping and traveling). The app was super easy to navigate and after a few minutes of exploring the intro resources on the app and a quick 90-minute charge for the week, I had a great handle on how it worked to take it for a spin.

      What I liked:
      To me, the biggest selling point of the Oura Ring is the fact that your numbered goals adjust every day depending on how much your body is recovered. So many times with the Apple Watch I’d be discouraged that in order to feel the validation of closing my rings, I’d have to hit the same goals every day despite a horrible night of sleep, feeling like trash on my period, or being incredibly sore after a hard workout the day before. The Oura Ring adjusts your activity goal each day based on your other analytics and I’ve found that this has allowed me to work with my body, rather than against it.
      The sleep data that the Oura Ring pulls has also been a game-changer for me. Every morning, I click on my app to see my sleep score. If it’s low, I skip my workout for the morning and use the extra time to snooze or I’ll schedule a nap for later. If it’s optimal, I’ll make the most of my morning and my activity plans for the day. The Oura Ring sleep score is based on your total sleep, time in bed, sleep efficiency (percentage of time spent awake vs. asleep in bed), your resting heart rate, and how long you were in different sleep stages—truly things I never thought about before using this wellness tracker.
      I could talk about the pros of the Oura Ring all day: the user-friendly app, the ability to sync with the Natural Cycles app, how long the battery lasts in comparison to how long you have to charge it, the overall look and feel of it, and more. If I could go back and do it all over again, I 100 percent would. After two months of using it, I know I’ve just barely scratched the surface of all it can do like using tags to log my periods, track how I felt, note what I ate/drank, monitor symptoms I experienced on certain dates, keep a record of my emotions, track when I had sex, etc.

      What I didn’t like:
      The reality is that no tracking device is perfect and while I love my Oura Ring, there are some things I wish I could change about it. The first is that, atop the lofty price, you do have to pay monthly for the app (after the free trial, it’s $5.99 per month). While you can take advantage of some functions without the app, in order to get the most out of your ring, you’ll definitely want the subscription.
      This one is probably user error but I was super excited to link my Oura Ring to the Natural Cycles App and I attempted to sign up, only to find out there was no way to track if you’re still currently on birth control (guilty as charged), so that perceived benefit is kind of out for me at this phase of my life. If you’re off birth control and in the market, you’re in luck. Just know that this (in addition to paying monthly for the Oura App) is another cost which I’m secretly glad to not have charged to my account at this given moment.
      I’ve heard mixed reviews about Oura’s activity tracking and here’s my two cents on it: it’s a little clunky compared to the Apple Watch. Overall, it captures the correct amount of calories burned (compared to the numbers I’m seeing on my Apple Watch), but figuring out how to track my workouts isn’t as easy to figure out and seems to be done retroactively as opposed to in the moment. Once again, could be user error but as a pretty average person, I’d assume others may have trouble here as well.
      Another note: Having my Oura Ring and Apple Watch both connected to my iPhone’s Bluetooth absolutely annihilates my phone battery. On an average day, I’m at 59 percent by 10 a.m., so I’m hoping this will get better once I part ways with my Apple Watch.

      Final verdict:
      Knowing I had 30 days to return what I consider to be a large investment, I was reviewing the Oura Ring super critically and it still passed all of my tests. This tracker is more intuitive than trackers I’ve used in the past and has motivated my wellness journey without making me obsess over it. I love how inconspicuous it is and how much it’s helped me to take accountability for my health beyond my activity tracking. And for those reasons and more, I’ll be an Oura Ring stan forevermore.

      I have to begin this honest review with full transparency: I am morally against activity trackers. Not to yuck anyone’s yum (because at the end of the day, I believe the most important health rule is you do you), but I have seen too many clients develop unhealthy relationships with their FitBits and Apple Watches, such as feeling bad about themselves if they didn’t “burn enough calories,” pushing through their body screaming at them to rest just to get the points, or feeling like a workout doesn’t “count” if you didn’t track it.
      I also believe the wellness industry has taught us for so long that we are not the experts of our own bodies; we need to buy supplements, follow diets or workout programs, and track steps and calories to affirm if we are healthy or not healthy. I worry that all these devices and programs and products are deprogramming the ability to listen to our own bodies. A fact I know to be true: Our bodies are always communicating with us what they need to be healthy–no device needed. I totally get that people like numbers and measurable goals to get them motivated to move more or get to bed earlier, but my inner health coach really wants to ask, why aren’t you motivated for simply the reason that your body feels good? I digress. 
      So that is why I also wanted Ashley to share her honest review, so you, dear reader, could hear multiple different angles to ultimately decide for yourself what does and does not deserve to be part of your healthiest life.
      With that all being said, I am also a big believer in testing instead of guessing when it comes to your health, so I was intrigued by the Oura Ring’s claims to track a number of functions to get a more holistic view–a major upgrade from the step tracker and heart rate monitor predecessors. Since the Oura Ring has caught so much buzz (among our office and across the country), I wanted to try it out for myself to see if it is a beneficial tool for optimal health, or if it’s yet another expense that causes more stress than wellbeing. Ahead, my experience (as open-minded as possible, I swear!). 

      Why I wanted the Oura Ring:
      The main appeal to me was how it tracks temperature. Since going off of oral birth control a year ago, I’ve been using Natural Cycles to track my ovulation (for pregnancy prevention and cycle syncing purposes to know which phase I’m in). I took my temperature with a thermometer under my tongue every morning and manually plug it into the app, but there was some user error (mostly since there were many mornings I forgot) so I was intrigued that the Oura Ring automatically tracked temperature, and probably with more accuracy. 
      Also, I liked the idea of a “readiness score” since it acknowledges your body is different every day (something those other trackers don’t take into account), and I was curious about sleep tracking too. Plus, the app also has guided meditations, breathwork, and sleep sounds, which I knew I would definitely use. I’m down for anything that has a more well-rounded approach (AKA rest and stress relief is just as–if not more–important than activity) rather than the toxic productivity of fitness trackers past.

      How it compares to other tracking I’ve tried:
      No surprise, I have limited personal experience with other activity trackers, besides a heart rate monitor I used for OrangeTheory and spinning workouts through college and my early 20s when I mistakenly believed the calorie-burn number it gave me dictated whether or not I worked hard enough (read: whether or not I could feel good about myself that day). I have also used the SleepCycle app in the past, which I started a few years ago when I was waking up from eight hours of sleep still feeling exhausted. The app would measure sleep cycles (light, REM, or deep) via vibes your body gives off..?? (IDK the science, but now that I think about it, I’m curious…)
      So the Oura Ring is obviously way more accurate since it’s on your body and tracking via heart rate, temperature, blood oxygen levels, etc. You also get a lot more insight into your sleep, such as the exact time you spend in each sleep cycle, time asleep, average oxygen saturation, heart rate, breathing regularity, sleep efficiency, etc. 

      My experience:
      The fit and physical ring: There’s no denying that the Oura Ring is 10 times chicer and more practical than its competitors. I couldn’t keep on a watch or tracking bracelet every day even if I wanted to (and ruin a good outfit!?) but a chic ring that could easily pass for a piece of jewelry? Sold. I’m used to wearing rings, so I barely even noticed it was there after a couple of days. It is definitely worth using their free sizing kit because you want the ring to fit perfectly if it’s going to be on your finger 24/7. I went with a size 8 for my middle finger (my regular size). Also, charging is NBD (I was worried about this part because I forget to charge things often). There’s a little stand (no plugging the device in, just place it over the holder) that I set the ring on while I brush my teeth every night. It says it takes about 20 minutes to fully charge and the battery lasts for about a week, so you could also just do one charging session per week, but I find it super easy to do a couple-minute spurts of charging daily. 
      The app: I do not want to spend more time on my phone than I need to, but the app was pretty easy to figure out. I also loved how you could click on anything and it would explain in-depth (but in layman’s terms) what that means. I think this is super important since it’s teaching you to understand your body, rather than depending on a score to give you a thumbs up or thumbs down. Another factor I liked: When clicking on what different numbers mean, it often says “It is recommended that you follow your long-term regularity, rather than just one day’s data” which probably no one else reads beside me but I liked because it’s reminding you not to panic about one day’s “poor” score–the body is a holistic being and should be viewed as such. No fear-mongering here! 

      What I liked:
      The temperature tracking is certainly a game-changer. The Oura Ring connects to the Natural Cycles app, so I don’t need to remember to track my temperature–my temperature shows up every morning (and is probably more accurate than a thermometer). The Oura Ring app does have its own “Period Predictions Section” to predict when you get your period, and tells you which day of your cycle you’re on (I’m on day 22 right now–you’re welcome), but the Natural Cycles app itself is slightly more accurate when it comes to period predictions (but that may be because it has a year’s worth of data for my cycle, rather than a few months like Oura), so the Oura Ring wouldn’t totally replace other ovulation/period tracking apps for me, but certainly helps with the tracking, and provides basic insights.
      The sleep insight was also interesting. It could be very beneficial for people who think they’re getting enough sleep but still don’t feel well-rested because it may give you insight into why (i.e. is it taking a long time to fall asleep? Are you not spending enough time in deep sleep? Is your sleep time optimal, but your sleep efficiency is low?). Of course, it doesn’t actually fix the problem, but it does give you more insight to go to your doctor to find a solution. Part of me still thinks, you already know if you get optimal sleep or not–your body tells you if you’re well rested or need more/better sleep, but I understand that having the specific insight into what exactly is off may be helpful when trying to identify next steps to solve a problem.
      The “readiness” was also an interesting feature–it’s giving you insight into whether you can do a tough HIIT workout and tackle a difficult project, or if your body needs to take it slow and rest (again, something I think we are able to figure out on our own if we just listen to our bodies, but I get it–sometimes we don’t listen). Also if you consistently get low readiness days, I think it can serve as a good wakeup call to take better care of yourself, which is helpful too in a world where people regularly reach burnout like it’s NBD. 

      What I didn’t like:
      You knew this was coming: the activity tracking was not my fav. But let me tell you why. I walk a lot most days. I like to think I’m pretty good at getting in movement. Even on days when I would walk on my desk treadmill for 45 minutes, do a 60-minute workout class, take my dog out a few times, and get up and move around the apartment consistently to take work breaks (not to brag), it would still say I was at 7,000ish steps. Maybe it’s just me being overly confident, but I think it had to be way more than that, so I’m thinking the step count isn’t the most accurate. But also, let’s say it is accurate–I moved as much as I possibly could to feel good without feeling depleted. I don’t need an objective number telling me I needed to do more.
      Also, the notification to get up and move around when I’ve been sitting for “too long?” I don’t need that kind of negativity. The truth is that yes, it’s important to live a less sedentary life and the reminder can be helpful here and there, but there are a lot of times when I know relaxing is actually the option that’s better for my body, like when I’m on day one of my period, or am feeling depleted and rewatching the Vanderpump Rules finale for the fifth time would actually make me feel better than getting up and moving my body.

      Final verdict:
      I’ll probably still wear the Oura Ring when I sleep (to keep an eye on my patterns to identify any issues as they come up in the future and to track my cycle), but I don’t know if I feel the need to wear it during the day to track fitness levels. I admit, I felt satisfaction when I hit the “activity goal” but I also had to check in with myself–if I didn’t have a score or an app telling me “good job!” would my body feel good about the amount of movement I did that day? Would it tell me it wanted more or less? To me, that gives me a better chance of reaching my optimal wellness than a number or score.
      I know I sound like a broken record, but listening to my body will always come before listening to a device. If you can take the helpful parts (sleep insights, temperature tracking, etc.) and leave behind the negative parts (movement alerts when you don’t want to) then I believe the Oura Ring could be a useful tool in understanding your body more. However, be super honest with yourself, and make sure you’re not becoming too obsessed with getting “good scores” that you stop listening to your body, or worse, go against what your body is telling you. 

      A Beginner’s Guide to Biohacking More

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      An Expert Says You Should Take These Supplements in the Summer

      by

      From dining alfresco all season to sundresses on repeat, absolutely nothing can put a damper on summertime–except incessant bloating, an embarrassing breakout, or an annoying runny nose. Enter supplements to help address all of your summer wellness concerns. But the last thing you want to do is cramp your Hot Girl Summer era by being bogged down by countless supplements (anyone else overwhelmed AF by all the powders and pills TikTok tells us we need?). So I turned to Dr. Nicole Avena, a nutrition expert and member of SmartyPants Vitamins’ Scientific Advisory Board, to share which supplements and nutrients to hone in on for summer.
      PSA: Every body is different with unique needs, so be sure to consult your doctor to create a personalized supplement routine that works best for you. That said, use the following list as a jumping-off point to help address some common summer wellness woes, alongside a nutrient-dense diet. Ahead, five expert-approved supplements to upgrade your summer routine. Health goals? Check. “That Girl” status? Check.  
       

      Meet the expert
      Dr. Nicole Avena
      research neuroscientist and nutrition expert
      Dr. Nicole Avena is a research neuroscientist and expert in the fields of childhood nutrition, diet during pregnancy, and food addiction. In addition to a number of best-selling books, including What to Eat When You Want to Get Pregnant, and over 90 scholarly journal articles, she regularly appears on a variety of television and radio programs.

       
      Vitamin C
      Whether your summer bucket-list plans include jet-setting to Italy or soaking up the sun at your local beach, consider vitamin C a must-have essential. “Vitamin C is a great immune booster and can help with any bugs on your adventures,” Dr. Avena affirmed. “Vitamin C also helps to maintain skin health throughout the summer and heal sunburn, as it is a great antioxidant.” Because vitamin C is an antioxidant, it helps protect your cells against the effects of free radicals which are molecules produced when your body breaks down food into energy, or is exposed to air pollution or ultraviolet light from the sun.
      Because our bodies don’t produce vitamin C, we need to depend on food sources (think: citrus fruits, kiwi, strawberries, red and green peppers, potatoes, tomatoes, and broccoli) or an oral supplement to load up on the nutrient. For an adult woman, the average daily recommended amount of vitamin C is 75 mg.
       

      Vitamin A
      While most people can get enough vitamin A from consuming foods such as meats, fish, eggs, carrots, sweet potatoes, and green leafy vegetables, people with cystic fibrosis, Crohn’s disease, ulcerative colitis, and celiac disease are more prone to vitamin A deficiency. “In the summer, vitamin A is especially important, because it helps protect against sun damage to the eyes and allows you to see colors brighter and clearer,” Dr. Avena explained. “Vitamin A is also anti-inflammatory, which can help with any extra stress from the environment.”
      Vitamin A dietary supplements usually come in the form of retinyl palmitate (preformed vitamin A) and beta-carotene (provitamin A) or a combination of the two. As for how much vitamin A adult women need, the National Institutes of Health (NIH) recommends 700 mcg daily. 
       

       

      Probiotics
      Let’s be real: There’s nothing worse while traveling than dealing with digestive drama, especially bloating and an upset stomach (OK, flight delays rank high up there too). And a top bloating offender is an imbalanced gut microbiome (read: an imbalance of good versus bad bacteria in your gut). Cue probiotics, or living microorganisms that promote gut health—whether in supplement form or from food sources—which can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloat. “Probiotics help support a healthy gut microbiome and can prevent GI upset,” Dr. Avena echoed. But it doesn’t hurt to load up on fermented, probiotic-rich foods, including sauerkraut, miso, kimchi, and sourdough bread.
      Newsflash: Not all probiotics are created equal and how each individual will respond to them will vary. To keep your digestive system in check, opt for high-quality probiotics and take them as directed. When researching the best probiotics for you, consider the types of bacterial strains used, which strains and/or brand names have been studied for their effectiveness, and how the probiotics need to be stored. Check out the US Probiotic Guide to steer you in the right direction for the best probiotics for your needs and goals, and always choose one that is free of additives.

      Omega-3 Fatty Acids
      We’re typically more active in the summer (Pickleball, anyone?), and we need our bodies in tip-top shape if we’re going to achieve any of our health goals and make the most of summer 2023, right? Our bodies need omega-3 fatty acids for many functions, especially when we’re active, because it helps with everything from muscle activity to cell growth to increased energy. But that’s not all. Dr. Avena explained omega-3 fatty acids are great for hydrating and protecting the skin, thanks to their anti-inflammatory benefits. Research has shown that fish oil supplements can even reduce sun-induced inflammation and may provide sunburn relief (but no, that is not a reason to ditch the SPF). 
      Omega-3 fatty acids can’t be produced by the body, so we have to source it from foods like mackerel, salmon, chia seeds, and walnuts or supplements such as fish oil, which comes in liquid, capsule, or pill form. In our research, we found there is no official established recommendation on the amount of fish oil you should take; however, many health organizations have set their own guidelines for omega-3 intake that generally range between 250–500 milligrams of combined EPA and DHA daily.

      Melatonin
      Melatonin acts as the body’s naturally-produced hormone that tells the body it’s time to go to sleep. In supplement form, melatonin can help you feel sleepy, which can come in handy when you’re off your normal sleep schedule or battling jet lag. “If you’re switching time zones or even spending extra time watching late-night movies at home, melatonin is a great supporting player for sleep,” Dr. Avena conveyed. “Sleep plays a big role in our energy levels and mood, so getting enough is essential.” Studies show that melatonin can lengthen total sleep time, shorten the amount of time it takes to fall asleep, and enhance sleep quality.
      The right dosage can vary from person to person, so speak to your doctor before implementing the sleep aid. If you’re using melatonin to improve sleep quality, Healthline suggests taking it 30 minutes before bedtime for maximum effectiveness. Also, it’s typically recommended to use melatonin on an as-needed basis (i.e. when you’re struggling with jet lag while traveling or if it feels harder to fall asleep at your regular bedtime when the sun sets later) rather than daily. Your body should produce the melatonin it needs on its own, so discuss more long-term solutions with your doctor if you’re continually having difficulty with sleep. 

      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.

      The Trendy New Supplement Everyone’s Talking About for Insane Health Benefits More