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7 Myths About Sun Care That Put Your Skin in Danger!

By now, reminding you to wear sunscreen probably seems cliché. After all, everyone knows you’re supposed to wear it at the beach, right? Unfortunately, many people get confused about the reason you need sun protection. Here are seven of the biggest myths about sun care.

You Can’t Get a Sunburn on Cloudy Days: False

At least one friend or family member always tells you you’re exaggerating when you use sunscreen on cloudy days. “You can’t get a sunburn when it’s overcast,” they say. Stick to your guns! You can definitely get sunburned on cloudy, snowy or rainy days. Over 90% of ultraviolet rays can go through clouds and burn your skin.

The Purpose of Sunscreen Is To Prevent Sunburns: Partially True

Many people get confused about the reason you should wear sunscreen. While it’s true that you want to avoid sunburns, UV rays can damage your skin long before it starts to turn red. The main reason to wear sunscreen is to prevent skin cancer. Protecting yourself from UV rays by using sunscreen daily can reduce your risk of skin cancer by a whopping 40–50%!

All-Day Sunscreen Protects You All Day: False

Sunscreen bottles that claim “all-day protection” are overpromising what their products can do. Even though the sunscreen itself may reflect UV rays for many hours, the protective layer wears off in a few hours. According to the FDA, you should reapply sunscreen at least every two hours — more frequently if you’re sweating.

Sunscreen Gets in the Way of Vitamin D: True

If you’re covered from head to toe with sunscreen, a wide-brimmed hat, a long-sleeve shirt and sunglasses, it’s true that your body probably isn’t making a ton of vitamin D. Surprisingly, experts say that it doesn’t matter. It’s more important for you to prevent skin cancer by wearing sunscreen.

Many foods in the U.S. have vitamin D added to them. So if your doctor thinks you need extra vitamin D to help with bone strength, it’s pretty easy to take a supplement and get your levels up

People With Tan Skin Don’t Need Sun Protection: False

Everyone needs sun care. It doesn’t matter if you have light or dark skin or blue or brown eyes. UV rays damage any kind of skin! Of course, people with lighter skin need to be especially careful to stay sun safe.

Also, don’t skip your lips. Lips and fingers are often overlooked for sun protection, but they’re just as vulnerable to UV damage

Sunglasses Can Help Prevent Cataracts: True

Sunglasses aren’t just fashion accessories. Keeping UVA and UVB rays out of your eyes is one of the best ways to prevent cataracts down the road. The color of sunglasses doesn’t matter; the important thing is 100% UVA and UVB protection.

You Don’t Need Sunscreen Indoors: False

Unless your home or office has windows that are treated with UV coatings, ultraviolet rays can still travel through glass and hurt your skin. If you work long hours near a window, apply sunscreen. Another option is to close the curtains between 10 a.m. and 4 p.m.

Many health professionals recommend turning sun care into part of your daily routine. After having breakfast and brushing your teeth in the morning, put on sunscreen. That way, you can stay safe when you have to run errands.

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6 Tips for Avoiding Back Pain in the Car

Back pain is a common problem for people who drive long distances. Sitting in the same position for so long tires out the muscles that are supposed to keep your spine aligned. When these muscles spasm, it feels like an electric current coursing through your back. Bad posture can put pressure on sensitive nerves, triggering sharp pain or persistent throbbing. Follow these six simple tips to enjoy your next road trip a lot more.

1. Rest Your Feet

The more comfortable your lower body, the better it is for your back muscles. When you’re driving down the highway, put on cruise control, put both feet on the floor evenly and let them rest. It’s OK to be alert and stretch your legs out at the same time.

2. Create a Slouch-Free Driver’s Seat

Avoiding slouching is easier than you think. Just customize the driver’s side, so it’s naturally good for your back:

  • Pick a good seat angle: A common misconception is that good posture means a completely vertical driver’s seat. In reality, the best seat angle for natural spine alignment is 100–110 degrees. That means you should lean your seat back a little.
  • Find a comfortable distance: If you normally sit too far away from the steering wheel, it’s tempting to slouch forward, which hurts your neck, shoulders and back. On the other hand, sitting too close to the pedals makes your knees feel squeezed in. At the right distance, your knees should comfortably rest at the same height as your hips, and you shouldn’t need to stretch forward to drive.
  • Nudge the seat with your lower back: Now that your seat angle and distance are right, the rest is easy. Let your seat do its job of supporting your spine by pressing your lower back against it.
  • Use the headrest correctly: Give your neck a rest. Position the headrest so the back of your head naturally hits the middle of it. Keep your looking straight ahead. You shouldn’t need to lay your head back.

3. Carry Your Wallet in Your Front Pocket

Do you remember the story of the princess and the pea? Anything in your back pocket can throw off the alignment of your spine and strain your muscles. Sitting on a thick wallet for hours is the worst.

4. Support Your Lower Back

Lumbar support encourages your spine to follow a healthy curvature. Some vehicle trims include front seats with great lumbar support. If yours doesn’t, it’s easy to improvise. Roll up a towel and place it behind your back at belt level.

5. Take More Driving Breaks

Drive-throughs aren’t your friends. If possible, stop for 15–20 minutes at least every two or three hours. Get out, use the bathroom, do some warmup stretches, walk around and eat something healthy. It may take an extra half-hour to reach your destination, but you’ll enjoy the whole trip a lot more.

6. Strengthen Your Core Muscles

One of the best ways to prevent lower back pain is to go on the offensive. Working out is good for your body for so many reasons, but fighting off back pain is a big one. When your abdominal muscles are in great shape, they give your spine more support.

Taking care of your lower back mostly involves giving those muscles a break. Without pain, life feels like an open road.

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Incorporating Fiber in Your Diet in Inventive and Fun Ways

Fiber is a carbohydrate. Over the last several decades, carbs experienced unfair protest and aversion. As with most food groups, there exist both good and bad carbohydrates. Fiber represents the beneficial form of the food group, and dieters should not avoid it.

Plants are home to fiber. A diet of fruits, vegetables, nuts, seeds, legumes, and whole grains is fiber-rich. The primary benefit of a fiber-rich diet is glycemic control, or the slowing of glucose production after meals.

How much fiber do you consume every day? If you are like other Americans, you are not getting enough fiber. Therefore, try getting a little creative in your meal planning. There are several ways to include more fiber in your diet with little effort.

Lentils and Legumes 

Lentils and legumes are excellent plant foods. Grouped with peas and beans, these foods are high in protein and fiber. Additionally, they contain various nutrients, such as:

  • Iron 
  • Potassium 
  • Folate 
  • Phosphorus

As vegetables are high in fiber and protein and low in fat, they can act as a substitute for meat, like in a black bean burger. Additionally, it is nothing to toss some lentils and legumes into a salad, soup, dip, or egg dish.

Flour Alternatives 

White flour is a staple in baking, but it is often stripped of any nutritional value. Many grocery chains carry white flour alternatives, including:

  • Almond flour 
  • Oat flour 
  • Brown rice flour 
  • Chickpea flour 
  • Whole grain flour 
  • Coconut flour

While there are white flour alternatives, understand they are not equal substitutes. If you want to use healthy, fiber-rich flour, find recipes for the alternatives.

Nuts and Seeds 

Nuts and seeds are excellent sources of fiber, and they are easy to add to recipes and meals. You can add chopped nuts to cereals or salads. Additionally, you can use almonds, cashews, or other nuts to create a coating for chicken or other proteins. You can also find various seed and nut butter for healthier spreads or add the items to smoothies and yogurts.

Starches 

Many people avoid starches, especially if they have diabetes. Rice, pasta, cereal, and bread can be dangerous for some people. Still, there are healthier starches to ensure adequate fiber intake, including:

  • Bulgur 
  • Barley 
  • Oats 
  • Quinoa 
  • Teff 
  • Wild rice 
  • Farro 
  • Millet

Snacks

What are your go-to snacks? Many people opt for crackers, sweets, or potato chips when on the go. Unfortunately, conventional snacks are often overly processed and lack nutritional merit.

If you want to up your fiber intake, consider purchasing more natural foods. Some healthy and fiber-rich options include:

  • Nuts 
  • Seeds 
  • Veggies and dip 

Pasta Swaps

Many people love pasta. Unfortunately, traditional kinds of pasta are not healthy carbs. For the real pasta lover, consider trying pasta made from whole grain. There are other more unique pastas you can try, including those made from black beans, lentils, chickpeas, or brown rice.

Including more fiber in your diet requires a new understanding of carbohydrates. Not all carbs are equal. However, fiber is essential and necessary to every diet. Thankfully, there are several inventive and fun ways to incorporate the essential nutrient.

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Wine and Health: Settling the Debate

Many people enjoy a glass of wine after a long day's work. While some people may only partake a few times per week, others enjoy one glass of red wine every day.

Some wine enthusiasts claim they only drink it because of the taste, but others claim they drink it for their health. It is no secret that some research suggests specific wines have health benefits. However, the question is whether those benefits outweigh the risks associated with alcohol consumption and whether wine is the best and only way to achieve specified benefits.

Wine Health Benefits: The Long and Short of It

A glass of red wine is not a caloric hit to the diet; it doesn't pack a sugar punch either. However, all wine is not created equal. The wines that pack the most significant health benefits in a glass are those made with the right ingredients, primarily the right grapes.

Pinot Noir, made from Pinot grapes, is among the healthiest wines. The grapes have a thin skin, resulting in low tannins and high levels of resveratrol, the beneficial compound in wine. Still, experts recommend moderation when consuming alcohol of any kind.

Alcohol consumption, specifically overconsumption, can result in higher risks of cardiovascular diseases and certain cancers. Additionally, drinking too much alcohol can lead to addiction and dependence.

The CDC suggests that moderate drinking equates to fewer than two drinks per day for men and fewer than one drink per day for women. Nutritionists and dieticians also recommend that you do not start drinking in the first place.

Ultimately, while wine might offer some health benefits, it is not the only way to achieve them. A healthy diet and routine exercise are and always will be the best way to maintain health.

Healthy Wine Myths and Their Beginnings

Wine can support heart health and reduce the risks of dementia. However, the benefits of the beverage do not make it healthy. Wine lacks micro and macronutrients, and it maintains a proven track record of adverse biological effects. However, the drink contains bioactive compounds with health benefits.

Primarily, wine contains antioxidants, such as polyphenols. Polyphenols are found in grape skin and have cardioprotective benefits, like improving good cholesterol or lowering blood pressure. The association between antioxidants and wine created the rumor of wine being a healthy drink, but that is not exactly true.

Moderation Is Key to Everything

Wine is an alcoholic beverage. Alcohol can lead to addiction and other well-documented health problems. Still, in moderation, wine can provide some health benefits. However, it is necessary to mention any health benefits you can get from drinking wine; you can also get through exercise and adopting healthier dietary habits.

You do not have to justify drinking wine; it tastes good, and you're an adult. However, if you are drinking wine or considering drinking it purely for health benefits, don't. There are healthier and, honestly, less risky ways to obtain antioxidants and any other perceived value from drinking. Focusing on a healthy diet and adopting an exercise routine is vital to sustained health more than drinking wine.

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4 Most Common Vitamin Deficiencies

Most people think of nutrient deficiency as something that used to happen to pirates and other people who lacked access to healthy foods. But surprisingly, nutrient deficiencies are still reasonably common. Even though most people have easier access to food than previous generations ever had, much of the food consumed in the standard American diet is nutritionally poor. For this reason, vitamin deficiencies are still commonly found in people of all ages.

If you think you may be dealing with a vitamin deficiency, there are a few symptoms that could confirm your suspicions. Here are four of the most common vitamin deficiencies and their associated symptoms.

1. Vitamin D

Vitamin D is a very important vitamin for both mental and physical health. It helps boost immunity and helps combat diabetes, cancer and other diseases. It also helps strengthen muscles and bones. There are two main ways the body gets vitamin D—food and sunlight. Fatty fish, egg yolks, mushrooms and liver are all excellent food sources of vitamin D. Exposure to sunlight also stimulates the body to create vitamin D.

Many people are deficient in vitamin D without even knowing it. Some people may not get sufficient sunlight exposure to create vitamin D. Others may not be able to convert sunlight into vitamin D. Still efficiently, others may not eat sufficient vitamin D-rich foods to maintain healthy levels of this vitamin in their bodies.

Whatever the cause may be, deficient vitamin D levels are associated with the following symptoms:

  • Depression
  • Bone loss
  • Heart disease
  • Type 2 diabetes
  • Multiple sclerosis

If you think you may have a vitamin D deficiency, you may want to take a vitamin D supplement and increase your intake of fatty fish and other vitamin D-rich foods.

2. Vitamin B12

Vitamin B12 (also known as cyanocobalamin) helps maintain nerve cell health and is required to form red blood cells. It is easy to get vitamin B12 from animal-based products (such as poultry, red meat, milk and fish). Despite its abundance in these products, many people are still deficient in vitamin B12. Vegetarians and vegans need to be especially careful to ensure they get enough vitamin B12 from the plant-based products they eat.

Symptoms of vitamin B12 deficiency include:

  • Sore tongue
  • Anemia
  • Depression
  • Fatigue
  • Yellow or pale skin
  • Gastrointestinal issues
  • Headaches

Vitamin B12 supplementation can help minimize the symptoms of vitamin B12 deficiency. For vegetarians or vegans, good food sources of vitamin B12 include fortified cereals, nutritional yeast and fortified non-dairy milk products.

3. Vitamin B6

Vitamin B6 (also known as pyridoxine) is important for brain development. It also has important antioxidant and anti-inflammatory properties. People with autoimmune diseases are more likely to have vitamin B6 deficiencies.

Symptoms of vitamin B6 deficiency include:

  • Sore or cracked lips
  • Skin rashes
  • Mood swings (including irritability and depression)
  • Glossy, sore tongue
  • Weakened immune function
  • Tingling in the feet and hands
  • Fatigue
  • Seizures

Foods that are high in vitamin B6 include bananas, turkey breast, pork, fish, prunes, and baked potatoes (with skin). You can also supplement with this important vitamin.

4. Folic Acid

Folic acid is important for everyone, but it’s especially important for pregnant women and infants. Deficient folic acid can lead to neural tube defects in children, which is why the U.S. Food and Drug Administration mandates that all cereal grain products be fortified with this nutrient.

Folic acid deficiency symptoms include:

  • Premature gray hair
  • Growth problems
  • Fatigue
  • Tongue swelling
  • Peripheral neuropathy
  • Mouth sores
  • Shortness of breath
  • Weakness

Good food sources of folic acid include vegetables, fruits and fortified cereals. If you don’t consume enough folate-rich foods, your folate levels can become deficient in a matter of weeks.

If you’re concerned that you may have a vitamin deficiency, it’s important to try to rectify it as soon as possible. Good health starts with what you put into your body, so focus on eating nutrient-dense foods and limiting your intake of nutrient-poor foods and treats.

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Stop Using Body Lotion on Your Beautiful Face!

Do you use body lotion on your face? If so, stop!

Body lotions can easily clog your pores and make you feel uncomfortable, especially if you already have oily skin. Trust me on this — you would literally be better off using nothing at all. Fortunately, there are great alternatives that still make you feel sexy, don’t cost an arm and a leg, and don’t take long to apply.

Why Body Lotion Is a Bad Choice for Your Face

Body lotion and facial moisturizers are two very different products with completely different goals. Think about it for a second — Your face has to deal with things during the day that the rest of your skin normally doesn’t, including intense sun rays, makeup, dirt and sweat.

1. Your Face Is More Sensitive Than Your Body

Women have far more sweat-producing glands in the face than any other part of the body. These glands are sensitive to hormone changes and irritation, meaning that you have to treat them with extra care compared to the rest of your skin. Also, your facial skin is thinner than flesh in other areas of the body, so it’s more delicate.

What this means is that products that don’t normally irritate your arms or legs can often irritate your face. This is especially true for those luxurious body butters that smell so good. Irresistible fragrances are amazing when you’re giving your legs some TLC, but they’re often a problem for the sensitive skin of the face.

2. Body Lotion Isn’t Designed To Protect or Nourish Your Face

Body lotions generally focus on minimizing spider veins, reducing the appearance of cellulite, or toning and firming your skin. They contain ingredients designed to add moisture to dry skin and smooth rough areas such as your elbows or toes.

On the other hand, face lotions almost do the opposite. They focus on moisturizing your face while also keeping pores clear. The goal is to minimize wrinkles, dark spots and the appearance of pores.

3. Face Moisturizers Avoid Irritating Your Skin

Even the ingredients on facial moisturizers are better for a gorgeous complexion.  To avoid irritating the delicate skin of the face, these products should have natural extracts that are gentler on you.

Other ingredients may help specifically with wrinkles, such as hyaluronic acid and peptides for collagen production. Many facial moisturizers have sunblock to help protect your face against UV rays during the day.

What You Should Use for Facial Care and Moisturizing Instead

There are many good options for facial care, and they don’t have to be expensive. You can even improvise face moisturizer using natural ingredients. Here are a few favorites:

  • Aloe gel: Great moisturizer that soothes irritated skin.
  • Shea butter: Luxurious butter for your face but also lightweight.
  • Rose essential oil: Gentle oil that softens and hydrates your face.
  • Rose water: Calming liquid that helps with inflammation and redness.
  • Jojoba oil: Anti-inflammatory oil that repairs and firms facial skin.

Don’t get me wrong, I love silky-smooth body lotion just as much as the next girl. It helps me sleep like a baby when I massage it into my tired feet. But I don’t use it on my face.

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7 Advantages of a Workout Buddy

If you're looking for a way to reach your fitness goals and have a lot of fun along the way, you should find a fitness buddy. This can be a friend, family member or partner. You won't believe how many benefits it can have on your workouts.

1. Stay Motivated

When you have a fitness buddy, both you and your buddy can encourage each other to reach your goals. This keeps you motivated long term.

We all need someone to tell us that they’re proud of us from time to time. It feels really good when your friend tells you they can start to see those sculped abs peeking out.

2. Push Yourself Harder

You may notice your exercise buddy's legs, glutes or abs and think “I wish I looked like that.” They’re going to gaze upon your toned arms and think the same. Far from being a bad thing, a little friendly competition pushes you to reach your goals more quickly.

One study from Kansas State University found that people who worked out with a partner who was fitter than them exercised up to 200% longer and harder than someone working out alone. That’s almost triple the calories burned!

3. Have More Fun

The main reason I love having a workout buddy is that it’s more fun. Going to the gym with a friend is like spending time together at a coffee shop, except with tank tops and fitness watches. You can laugh, joke around, talk about the weather or gossip (gasp!) — all while lifting weights or cycling.

4. Stick To Your Exercise Commitment

You know your buddy is counting on you. This gives you another reason to push yourself. It’s a lot harder to hit the snooze button in the morning when you know a friend is waiting for you at the park.

5. Get Better Results

A workout buddy can improve your exercise performance and results. The other person can see things you can’t. They can correct positioning errors and help you avoid hurting yourself.

A classic example is pushups. From your point of view, you’re acing them! That’s when your workout buddy tells you your butt is jutting out and you’re not actually doing a pushup. With some good-natured nudging, you’re going to burn way more calories.

6. Watch Time Fly

When you exercise alone, your mind is completely focused on the burn. You feel all the aches, you count every sit-up and you have way too much free time to think. It’s so boring!

Things are different when you hang out with your workout buddy. Those 30–45 minutes zip by and you have a blast.

7. Mix Business and Pleasure

Couples can enjoy an added benefit when working out together. Some studies suggest that all the sweating and adrenaline and closeness can lead to more romance. Whether it’s just a quick smooch or something a little more playful, this relaxing time together is good for your heart on many levels.

Choose a Workout Buddy You Like Spending Time With

The best workout buddy is someone positive that makes you feel comfortable and happy. You can tell you made the right choice if you look forward to your sessions together.

Can't find a suitable human just yet? An energetic dog can also be an exercise buddy!

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Using Light Therapy To Treat Wintertime Blues

While there are many reasons to love the fall and winter, primarily holidays and presents, the seasonal shift can lead to emotional problems. The lack of sunlight in the winter months is tied to seasonal depression or seasonal affective disorder.

The symptoms of SAD tend to follow the changes of the seasons. Most people who experience the conditions begin experiencing mood swings and fatigue that start in the fall, continue through the winter, and end in early spring.

The treatments for SAD range from psychotherapy to medications to light therapy or phototherapy. Phototherapy is the first line of defense against SAD, and it involves special light boxes that mimic the sun.

The problem is not all sun lamps are effective for phototherapy, so you should speak to your doctor before purchasing one. However, if you would like to narrow down your search before talking to your doctor, there are several things you should consider.

1. Specifications

Sun lamps should be comfortable to sit in front of for a minimum of 20 minutes per day. Therefore, you might want to opt for a glare-free light or one that can be placed on a downward angle to reduce or eliminate eye strain. 

Additionally, you will want a lamp that generates a minimum of 10,000 lux, approximately 20 times greater than most indoor lights and lamps. It would be best if you also looked for a sun lamp that produces a cool-white fluorescent light.

2. Safety

While a sun lamp can help combat SAD, you want a light that filters out UV light. Do not go by website descriptions alone. Make sure the box specifies the lamp is UV-free. UV light can damage the skin and the eyes.

Lamps used to treat skin conditions are not the same as those meant to treat SAD. Lamps for mood disorders are much brighter, so make sure the light is intended for seasonal affective disorder.

3. Size

On average, you want to find a sun lamp with a light surface between 12 and 15 inches. Typically, the larger the surface, the higher the output. Larger lamps can also provide users with more versatility, allowing them to move further away from the light while maintaining the benefits.

Smaller lights are still effective, but you often need to use them more often. Small lamps are also easier to travel with, making them ideal for people who travel and experience jet lag.

4. Preference

When selecting a lamp for light therapy, you will want to consider your personal needs. For instance, will you be using the lamp while working or after getting off a long flight? Knowing how you will use the light will help you identify specific models.

5. Recommendation

One of the best sun lamps on the market is the Carex Day-Light Classic Plus light therapy lamp. The surface area is large, 15.5 by 13.5 inches, and it is a 10,000 lux light. Additionally, the stand is adjustable, and the light can be placed in a downward position to prevent glare. At just over $100, the lamp sits in the middle of the pack.

SAD is a legitimate condition that occurs because of seasonal changes. A sun lamp can help prevent some of the many symptoms of the winter blues, including boosting your energy. Talk to your doctor about your symptoms and ask if a sun lamp would be a worthwhile purchase.

Do you experience the winter blues? If so, how do you cope? 

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Functional Foods: What Are They, and Why Should You Be Eating Them?

The concept of “functional foods” is growing in popularity and as society becomes increasingly focused on health, wellness and self-care. Though all foods are functional to an extent in that they satiate appetite, provide taste and offer some nutritional value, there are certain foods that are so high in vitamins and nutrients that they have powerful health benefits. Evidence suggest that these foods — known as functional foods — may safeguard against disease, promote healthy growth and development, and prevent nutrient deficits. So, which foods are considered functional and what kind of value do they really provide? Find out below.

Defining “Functional”

Though a buzzword in recent years, functional foods are not a new concept. The term originated in Japan in the 1980s when, in response to rising health care costs, the country’s government began approving certain foods for their health benefits. Once the concept caught on in the United States, where the FDA regulates what manufacturers can and cannot say regarding the health benefits of certain foods, health organizations began attempting to come up with a definition. Below are two definitions of functional foods, as provided by the Mayo Clinic:

  • Functional foods are those that provide benefits that go beyond its basic nutritional value because of what it contains. For instance, soy is considered functional because it is a protein that is proven to reduce cholesterol levels — a benefit that goes beyond its nutritional value.
  • Functional foods are also foods that have been fortified to add health benefits. A common example of a fortified “food” is orange juice, which is often calcium-fortified to improve bone health.

Though the latter types of foods are healthy, most people can agree that foods that are naturally rich in vitamins and minerals are better for the body.

Examples of Functional Foods

There are two types of functional foods: conventional and modified. Conventional foods are simply those that naturally contain vitamins, minerals, heart-healthy fats and antioxidants. Modified foods are those that are fortified with additional ingredients to boost their health benefits. Examples of conventional foods are as follows:

  • Fruits and vegetables, particularly cauliflower, broccoli, spinach, kale, apples, oranges, bananas and berries
  • Nuts, such as cashews, macadamia nuts, almonds and pistachios
  • Whole grains, such as oats, brown rice and couscous
  • Seeds, such as flax seeds, pumpkin seeds and chia seeds
  • Seafood, such as salmon, mackerel, cod and sardines
  • Legumes, such as black beans, navy beans, chickpeas and lentils
  • Herbs and spices, particularly cinnamon, turmeric, cayenne, ginger and pepper
  • Certain beverages, such as green tea, black tea and coffee
  • Fermented foods, such as kombucha, tempeh, kimchi, sauerkraut and kefir

Examples of modified foods include several dairy products, fortified grains, fortified juices, fortified eggs and fortified cereals.

The Benefits of Functional Foods

There is ample evidence proving that those foods deemed as “functional” do, in fact, have several health benefits beyond their nutritional value. Though some foods have more and more powerful benefits than others, many conventional and fortified functional foods help to correct nutrient deficiencies, promote healthy growth and development and prevent disease. A few examples of functional foods at work include those that contain omega-3 fatty acids, which help to reduce inflammation, promote heart health and boost brain function; iron-fortified foods, which reduced rates of childhood anemia in Jordan by nearly 50%; and foods that are rich in folic acid, which can help to reduce the prevalence of neural tube defects by as much as 70%.

Incorporating Functional Foods Into Your Diet

Incorporating functional foods doesn’t have to be — and shouldn’t be — difficult. So long as you maintain a well-balanced diet rich in whole foods, your body should get the vitamins and minerals it needs to function optimally. To fill nutrient gaps, add fortified foods to your diet where necessary.

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Adaptogens: The Secret to Amazing Stress Relief

Stress is frustrating. The last time I went to my doctor for a checkup, she told me that my blood pressure was too high and my waist weight was creeping up again. That was a shock because I eat healthy meals with fresh veggies, avoid salt and go for a walk every day.

“Have you been stressed lately?” she asked. I just looked at her. I think it’s safe to say that most of us have been feeling stressed the last few years. I never imagined it could cause so many problems with my healthy lifestyle.

The bigger surprise was what the doctor told me afterward: “I want you to try taking adaptogens for a couple of months.” I had never even heard of adaptogens before!

What Are Adaptogens?

Adaptogens are plant compounds that naturally lower anxiety. These herbs make you more resistant to the effects of stress hormones. They reduce anxiety and all the negative effects that come along with it.

How Does Stress Affect Your Body?

Cortisol, your body’s stress hormone, gets your heart racing at the drop of a hat. This can trigger countless issues:

  • Physical symptoms: Low energy levels, headaches, high blood pressure, chest pain, digestive problems, weakened immune system, weight gain, physical pain and inflammation
  • Emotional symptoms: Sadness, depression, panic attacks, lack of desire to see other people and no enjoyment from things you used to like
  • Mental symptoms: Lack of motivation, mental exhaustion, concentration problems (brain fog), trouble sleeping, irritability

How Do Adaptogens Work?

When stress hormones are too high, you feel anxiety rushing in. The effect is even worse when you have low levels of “happy” hormones that should create feelings of calm. Adaptogens alleviate stress by lowering negative hormones and boosting positive brain chemicals. They keep your body’s systems in balance.

What Are the Benefits of Adaptogens?

With the help of adaptogens — plus good habits such as exercise and sleep — you can turn the tables on anxiety:

  • Higher energy levels
  • Fewer sad days or panic attacks
  • Increased positive feelings
  • Stronger immune system
  • Improved mental focus and endurance
  • Better physical stamina
  • Lower blood pressure
  • Less weight gain

What Are the Best Adaptogens for Your Mood?

If you’ve ever relaxed with a cup of licorice root tea and your favorite book, adaptogens have already helped you with stress relief. Here are my favorites:

  • Ashwagandha: Promotes feelings of overall wellbeing and happiness
  • Rhodiola rosea: Helps with tiredness and mental fatigue
  • Cordyceps: Increases physical stamina
  • Licorice root: Promotes calm and relaxation
  • Siberian ginseng: Boosts energy levels
  • Holy basil: Lowers stress, anxiety and depression
  • Turmeric: Increases mental focus, alleviates stress and fights inflammation
  • Astragalus root: Helps with physical, mental and emotional stress

That’s all there is to it — healthy, natural herbs that alleviate anxiety. Personally, I prefer taking these adaptogens in a stress-fighting supplement because it helps me get the right amount of every day. Other people sip teas made with these herbs when under a lot of stress.

No plant can change the way you look at stressful events, but adaptogens can keep your body from going into red-alert mode constantly. That way, you worry less about things that aren’t a big deal. And when truly stressful events happen, you can stay in control and find a solution instead of “losing it.”