Author: Amanda Reid

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Six Stretches to Liven Up Your Morning Routine

An incredible good morning stretch makes my list of all-time top-ten best feelings. While the old-fashioned arms to the sky pose is a classic, of course, sometimes you just want to switch it up. When the urge for something new arises, wake up your senses with one of my x favorite morning stretches.

Child's pose

You can do this yoga resting pose on the floor with a blanket or mat. Start on your hands and knees, with knees aligned with your hips and big toes together. Lengthen your spine as you inhale, then tuck your chin to your chest as you rest your rear on your heels and exhale. Stretch your arms overhead, palms flat on the ground, and rest your forehead on the floor. Hold for five deep breaths to beat early morning fatigue and soothe any stiffness that's cropped up overnight.

Cat and cow pose

More of a flow than a stretch, cat and cow works wonders for the spine. Start on all fours on your mat or blanket with hands directly under your shoulders. As you breathe in, drop your torso down and lift your gaze to the sky. Raise your tailbone as you gently press your stomach toward the floor.

On the exhale, bring the belly back up and drop the chin. Round the back (think of a Halloween cat) as you tuck in your "tail." Do several reps at the pace of your own breath for a quick asana to get your day rolling.

Knees to chest 

Next, flip over on your back and pull your knees toward your chest, exerting only gentle pressure. Hold for about 30 seconds and do three reps for a stretch that can alleviate bloating and back pain. In other words, you need this stretch when you have PMS.

Neck stretches

This stretch is especially important if you spend a lot of time looking at a screen or working at a computer. Over time, the muscles in the neck and shoulders become tight and tense, especially if you tend to hold stress in those areas. Sit up straight on a chair or your bed, then place your hand on top of your head and carefully press your ear toward your shoulder. Stop right away if you feel pain or discomfort. Hold for 10 seconds, then repeat for 10 reps on both sides.

Standing quad stretch

Ready to get moving? You don't have to have a run planned to stretch out your quads. Stand up and place your right hand on a solid object for balance. Bend your left knee with your heel toward your rear, then grasp your left ankle firmly with your left hand. Feel the delicious stretching sensation as you hold for about 30 seconds with three reps on each side.

Toe touch

Also known as a standing forward bend, this stretch has a spot in your regimen long past middle school gym class. It helps your internal organs work efficiently while reducing feelings of stress and anxiety.

Start this stretch in mountain pose, a yoga position in which you stand up straight with hands at your sides, palms facing out. As you inhale, sweep your hands out and up, then draw them together over your head. Try to keep the length in your spine as you fold your body in half at the hips, hands on your legs or on the floor. Hold the stretch for five deep breaths.

You'll feel alert and energized with these stretches, but that's not their only benefit. Over time, a regular stretching routine can reduce stress and improve mobility and flexibility. Best of all, these stretches put you in the right mindset to make the most of your day.

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Do Most Coffee Creamers Have Dangerous Chemicals?

I’m a “no sugar, two creams, please” type of girl. So you can imagine my surprise when a friend of mine sent me an article saying that coffee creamers aren’t good for you — more than that, they’re downright dangerous! Every fiber of my being wanted to shout “that’s blasphemy!” Are coffee creamers really bad for you?

What’s In Your Favorite Coffee Creamer?

The first shocker for me is that most coffee creamers are loaded with sugar — more than a teaspoon per serving! But that’s not the worst part by a long shot:

Hydrogenated Oil

This is just another name for trans fats. To make this artificial fat, manufacturers add powdered nickel or other metals to vegetable oil. Hydrogenated oil adds a "creamier" texture. According to the FDA, partially hydrogenated oils are not Generally Recognized as Safe in food. They raise bad cholesterol levels and increase your risk of heart disease, stroke and type 2 diabetes.

Cellulose Gel

I’ll give you a hint: cellulose is another name for “wood.” That’s right, some popular coffee creamers add small amounts of wood pulp to help thicken the consistency of cheaper ingredients. Don’t want wood particles in your coffee? Yeah, me either.

Carrageenan

This additive and preservative is technically “natural” because it comes from a type of moss (mmm!). But carrageenan has been linked to a bunch of health problems, from IBS and bloating to colon cancer and arthritis.

Why do companies use these weird ingredients if they’re so bad for you? Because they’re cheap. Some corporations are happy to make a profit whether it hurts you or not.

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What Are the Best Alternatives to Coffee Creamer?

Now for the good news. There are a lot of tasty, natural and healthy alternatives you can add to your joe. And the flavor is WAY better:

  • Milk: Simple, heathy and easy. Depending on whether you choose whole or 2%, milk isn’t as thick as other options, but it has less total fat and gives you calcium, vitamin D… the whole shebang.
  • Heavy cream: This has more fat than milk (1 tsp has 50 calories), but you also don’t need to use much. This is my favorite option for “treating myself” for the first cup of coffee in the day, but I don’t use it for other cups.
  • Almond milk: Tons of vitamin B12, a creamy texture and a nutty flavor make almond milk amazing for coffee.
  • Coconut oil: If you’re on a keto diet, coconut oil in your coffee is a must. It gives you a rush of energy, boosts your metabolism and provides healthy MCT oil for burning fat. This is how you make Bulletproof coffee at home.
  • Coconut milk: Some brands add a lot of sugar, but you can find coconut milk that is just pureed coconut and water. Trust me, this option is really creamy and it adds an irresistible aroma to your coffee.
  • Unsweetened nut milk: You don’t need to buy an artificial creamer to enjoy hazelnut, vanilla or macadamia nut in your coffee. Just go straight to the source. Macadamia nut milk has all that delicious flavor you want, and zero weird ingredients.

Some cheapskate companies still try to sneak in carrageenan into these natural alternatives, so look at the label before you buy. It’s perfectly possible to enjoy creamy coffee and stay healthy at the same time. Now I’m going to celebrate with … you know what!

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The Surprising Health Benefits of Honey

If you’re anything like me, you love the sticky sweetness of honey. It’s such a versatile ingredient and tastes great on sandwich bread, drizzled over cooked carrots, and even squeezed into a cup of hot tea.

Even though I’ve enjoyed honey in many different ways throughout my life, I didn’t realize until recently that it’s more than just a tasty and versatile ingredient. It is also a therapeutic ingredient that is very good for your body! Here are some of the surprising health benefits raw honey can provide.

Antibacterial Properties

Raw honey (the kind that has not gone through the typical pasteurization process) is a natural antibacterial agent. It has a low pH level and contains both glucose oxidase and hydrogen peroxide, which make it very effective at killing bacteria that can harm your body.

Manuka honey, in particular, has powerful antimicrobial capabilities and has been shown to kill a wide variety of pathogens, including:

  • Staphylococcus aureus (which causes skin infections)
  • Escherichia coli (which causes wound infections and is a common cause of food poisoning)
  • Helicobacter pylori (which causes chronic gastritis, ulcers and other digestive issues)

If you’ve dealt with any of these types of infections or similar infections, you know firsthand how painful they can be. They can also be dangerous if not treated promptly. While I’m not saying you shouldn’t see a doctor if you know you have an infection, I am saying that honey may be able to help you recover more quickly when combined with any treatment protocol your doctor may recommend.

Cough Relief

Surprisingly, honey may be just as effective (or more effective) as over-the-counter cough medicines! Honey helps soothe coughs by coating the throat so you are less likely to feel that persistent tickle that triggers coughing. Honey also targets the microbes that are causing the cough in the first place. It’s a powerful ingredient to have around during cold and flu season.

Wound Healing

Now that you know honey is an antibacterial agent, you’re probably not surprised to learn that it can help with wound healing. Try applying raw honey directly to your minor burns and cuts, then cover the affected area with gauze or a bandage and wait for it to heal.

Diarrhea Remedy

People with mild diarrhea may experience some relief by taking a teaspoon of raw honey mixed in warm water. Research shows that a small amount of money can help those with gastroenteritis. It’s important not to take too much, though, since honey contains sugar and excess sugar can make diarrhea worse.

Antioxidant Impact

Antioxidants are beneficial compounds that reduce oxidative stress in the body and slow down the aging process. It’s important to eat raw honey to enjoy its natural antioxidant content, since heating honey through pasteurization may reduce its antioxidant content.

Nutrient Content

As if all of the above benefits weren’t enough to make you go out and buy a bunch of honey, this impressive food is also full of very important nutrients, including:

  • Niacin
  • Calcium
  • Riboflavin
  • Magnesium
  • Pantothenic acid
  • Manganese
  • Zinc
  • Potassium
  • Phosphorous

These ingredients can help boost your immune function so you’re less likely to get sick when exposed to various germs. They can also help improve your overall health and energy levels.

Discover the Benefits of Raw Honey for Yourself

Who knew that the unassuming, teddy bear-shaped container of raw honey in your cupboard was so powerful? If you ask me, I think it would make more sense if it were packaged in a superhero container. If you want to experience the many benefits of raw honey for yourself, try to include it in your diet each week. Since it contains sugar, it’s important not to go overboard. Just a teaspoonful here and there can go a long way toward improving your health and healing processes.

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7 Surprising Spices That Support Healthy Hair

If you've been into natural beauty since you tinted your tresses with henna in middle school, you've probably tried everything from avocado masks to skin-smoothing shea butter. It's time to revitalize your easy, breezy routine by adding these seven spices to your hair care regimen.

Black Pepper

Pepper up your tresses by applying this go-to spice, which facilitates the flow of blood and nutrients to your scalp and hair follicles. You'll notice your hair remains healthy and strong even as it grows faster than expected. Just mix a tablespoon of black pepper with about 1/4 cup each black castor and coconut oils (organic if possible). Apply it to your scalp for about 20 minutes, then rinse completely before styling those gorgeous locks.

Chamomile

While you're making your next cup of tea, steep some for your hair to revitalize your roots, soothe itching, and moisturize the scalp and strands. You only need to boil a teaspoon of chamomile flower in 1 cup of water and use it to rinse your hair after your next shampoo and condition.

Cinnamon

You know about the sun's unwanted impact on your skin, but you should also be aware of environmental damage to your hair and scalp. In addition to wearing a hat whenever you have a pool day planned, you can use cinnamon to dial back dryness and damage caused by the sun. Because it increases cell turnover and circulation, it also encourages hair growth. To take advantage of this spicy tip, simply stir some cinnamon (a teaspoon or two) into your oatmeal, cereal or morning beverage of choice. You can also mix it with some olive oil and honey to make a salve that will soothe and exfoliate your scalp.

Cumin

In addition to cooking up an amazing curry, cumin can reduce symptoms of dry scalp, help moisturize your mane, and even prevent damage. To try this tip, slowly stir warm water into powdered cumin until you have a pasty texture. Spread the solution on clean hair and relax for 30 minutes, then wash it out, condition, and do your thing.

Gingko Biloba

Ginkgo makes a great rinse if you want to accelerate hair growth. According to research published in Neuroradiology, this herb works by stimulating blood flow to the scalp. Throw a few cups of dried ginkgo Biloba in a pot of boiling water and steep for a few minutes, then use the resulting mixture as a rinse whenever you wash your hair.

Rosemary

Essential oil made from this herb can help with hair growth. However, don't put the formula directly onto your scalp, which can cause irritation. Instead, add a few drops to your shampoo or mix with a gentle, moisturizing oil like sunflower, coconut and jojoba to make a hair mask. A study published in the journal Phytotherapy Research even showed that the spice can shield against pattern baldness by rejuvenating nerves in the scalp.

Mustard

It's not just a sandwich spread - when massaged into your scalp, mustard oil boosts the health of your hair with fatty acids and antioxidants. It has been also used to help hair growth for generations in India since it's rich in nutritious zinc, iron, calcium, and vitamins A, D and E. In addition, studies suggest mustard oil may help shield the scalp from the sun's damaging UV rays. Finally, you can even use this essential substance to treat minor scalp infections and deep condition your tresses.

Next time you feel like your locks are looking a little lackluster, raid your kitchen for any of these seven spices to restore your hair to its most glorious state without leaving your home.

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5 Teas That Are Beneficial to Your Health

Often used in ancient herbal remedies, the tea plant — Camellia sinensis — is a proven tool in promoting health and well-being. Study after study supports the claim that various teas support physical and mental health.

Unfortunately, the variety of available teas makes it difficult for the average consumer to choose the most beneficial tea options. From green tea to black tea and everything in between, not all teas are equal. Despite the growing supply and variety of available teas, most registered dietitians agree that five teas stand out over the rest.

1. Green Tea

Medical professionals and dietitians agree that green tea is the most beneficial option. Green tea contains loads of antioxidants that help:

  • Improve brain function
  • Lower risk of heart disease
  • Protect against cancer
  • Aid in fat loss

One antioxidant, in particular, catechin, helps protect your body against free radicals and other harmful molecules. The substance prevents cell damage, protecting against premature aging and disease.

2. Peppermint Tea

Experts recommend drinking peppermint tea when you are not feeling 100%. The tea contains menthol, which can help when fighting a cold. Menthol essentially helps to rile up your immune system.

Peppermint tea has antiviral and antibacterial properties. Dietitians and medical professionals claim the tea can help reduce fever, relieve nasal congestion, and relax sore throats. If peppermint tea is not your drink of choice when feeling under the weather, you can also try:

  • Echinacea tea
  • Elderberry tea
  • Hibiscus tea

3. Ginger Tea

Ginger tea has proven digestive benefits. Several studies show ginger combats nausea, including morning sickness. Also, the herb helps the stomach move food to the digestive tract, easing indigestion and gastric distress.

Despite the benefits of ginger tea, many people cannot handle the strong taste. If you do not like ginger tea, consider peppermint tea. Several studies suggest peppermint can help with indigestion, but be careful because it can aggravate acid reflux symptoms.

4. Herbal Tea

Herbal teas represent a mixture of dried flowers, herbs, fruits and spices. They are not derived from the tea plant like other teas. Drinking herbal tea can improve lung health.

According to some reports, herbal teas possess anti-inflammatory properties that help relax airways, allowing for easier breathing. Herbal teas are often recommended to people with asthma and similar conditions because of their effect on the lungs. Experts recommend selecting a tea with cinnamon, turmeric, or ginger for optimum lung benefit.

5. Chamomile Tea

Chamomile tea is an excellent option for easing a troubled mind and drifting to sleep. The chamomile plant contains the antioxidant apigenin, which attaches to brain receptors to alleviate anxiety symptoms and increase relaxation. According to some experts, chamomile acts as a mild tranquilizer.

If you don't like chamomile tea or want to try something different, choose valerian root tea. Valerian root works similarly to chamomile and promotes relaxation.

Tea is a proven health aid. While producers continue to create clever mixes, five straightforward teas are all you need to experience the many health benefits of the beverage.

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The Benefits and Uses of Cica Cream

Centella Asiatica, or cica, is a common ingredient in psoriasis, eczema, wound and other treatments. Recently, the compound has been showing up in European pharmacies as a scar treatment and K-beauty products. People are now praising the ingredient as a solution for dry and sensitive skin, encouraging the manufacture of creams.

What Is Cica Cream?

You might see cica cream under several names, including tiger grass and gotu kola. Regardless of the name, it is an antioxidant-rich skin moisturizer. The actual ingredient — Centella Asiatica — is an herb native to Africa and Asia. Over the past several hundred years, it has been a primary component in traditional Asian medicine, used in creams and ointments for wound healing. Three thousand years ago, the herb was a folk medicine cure-all.

In the 19th century, the herb made its way into Western medicine as a treatment for superficial scratches and burns and psoriasis and eczema flare-ups. Now, you can find it in a variety of skin creams and sensitive skin care products. You might find the cream sold as asiaticoside cream or medecassoside cream because of its primary ingredients: Asiatic acid, asiaticoside and medecassoside acid.

How Does Cica Cream Work?

Centella Asiatica contains fatty acids, amino acids, phytochemicals and beta-carotene. The combination of all the nutrients produces a product with antioxidant, anti-inflammatory, and antibacterial properties, helping to calm inflammation and repair the skin. Also, some research suggests it can stimulate collagen production.

Several studies also point to cica cream as beneficial in treating psoriasis and eczema, acne, scars, wrinkles and dry and irritated skin. Despite the promising outcomes of various studies, the data is not conclusive. Most of the research involves animals, not people; there are currently no peer-reviewed or high-quality studies on the cream's advantages for treating acne, eczema or psoriasis.

How Do You Use Cica Cream?

Most cica creams only require you to wash your face and apply the cream; it is not a complicated process. However, some people are allergic to Centella Asiatica, which means testing a small spot on the skin before regular use is advisable. Also, you may want to ease into the everyday use of the cream. Some dermatologists recommend using the cream every other night and gradually working up to nightly use. Eventually, you can begin using the product twice per day as recommended.

Also, if you apply several other products to your skin, it is best to use those first, saving the cica cream for last. The cream essentially acts as a thicker moisturizing barrier. Dermatologists also recommend applying a layer of sunscreen on top of the cica cream as the final layer of skin protection.

Cica cream is not new; societies have used the primary ingredient for centuries to treat various skin conditions. Today, producers and medical professionals recommend using the product as a moisturizer but also encourage caution because some people may be allergic. If you would like to use cica cream, you might want to consult your dermatologist first. They can help you better understand if the cream is beneficial for your skin type.

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Do You Need Help with Your Anxiety?

Most people experience a good deal of anxiety on a daily basis. Work is often the basis of stress for many people, while others might feel anxious about their home life and family obligations. Others still experience a genuine anxiety disorder, which can cause constant bouts of anxiety and panic attacks.

When attempting to get a handle on your anxiety, you must first know what you're dealing with. Understanding the difference between daily anxiety and a more serious disorder is the first step to getting help and improving your life. Here are a few things to consider if you experience a great deal of stress on a regular basis.

Normal Anxiety vs. Anxiety Disorder

Anxiety plays a very crucial role in assessing and preparing for risks. For instance, anxiety about a big work project can motivate you to do your best and ensure you're truly prepared. In this case, the feeling is proportionate to the event or task you're facing. These feelings are relatively easy to manage, meaning they don't impede your life in any way.

On the other hand, an anxiety disorder can cause intense feelings of panic and stress within ordinary situations. Additionally, feelings of anxiety are so intense that they make it challenging to function normally. Anxiety disorder can manifest in a few ways, including:

  • Generalized Anxiety - Generalized anxiety causes a chronic feeling of worry about everyday events. Worry often becomes excessive and prevents a person from living life to its fullest.
  • Panic Disorder - Panic attacks involve intense bouts of fear and anxiety that seemingly come from nowhere. They can also cause physical symptoms, such as shortness of breath, nausea, and dizziness. 
  • Phobias - Phobias are irrational fears related to specific objects or events. When you encounter the subject of your phobia, you're likely to experience intense fear and panic. 
  • Social Anxiety - People can also be intensely fearful of social situations. This can entail difficulty speaking with people one to one, as well as fears about speaking in public or being surrounded by a crowd. 
  • Separation Anxiety - While children are most susceptible to this form of anxiety, adults can also experience it. It's characterized by intense fear when being separated from a loved one, even for a short period of time.

Anxiety disorders typically last six months or more. They can lead to additional symptoms, such as problems sleeping, ongoing fatigue, tension in the muscles, and irritability. They can often be confused with regular anxiety or some other health issue.

How to Get Help When Feeling Stressed and Anxious

There are a number of techniques you can use to manage daily stress and worry. If you feel anxious at work, take frequent breaks to clear your head. If possible, take a walk around the office or around the building. At home, incorporate relaxing activities into your routine to unwind after a long day. Things like yoga and meditation are easy to perform at home and offer numerous mental health benefits.

When it comes to anxiety disorder, you must seek professional assistance. Mental health counseling is beneficial for identifying negative patterns in thinking and overcoming them. A counselor can also help you develop healthy coping mechanisms to use during times of stress and worry. While it can depend on the severity of the symptoms, medication is also beneficial for people experiencing panic attacks and extreme bouts of anxiety.

Take Control of Your Health and Wellness

No one should have to live their life mired in a cloud of worry. It is possible to lead a happy life and reduce stress when you take the right steps. By taking control of your mental wellness, you'll experience greater fulfillment personally and professionally.

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6 Benefits of Avocado for Your Skin

As a superfood, people know avocado has several health benefits. However, the fruit is capable of much more than tasting delicious and contributing to overall health and nutrition. With its impressive list of vitamins, minerals, and healthy fats, avocado can bolster skin health, making it an effective addition to your skincare regimen.

The beauty industry is aware of the many benefits of avocado, which is why avocado oil is a primary ingredient in many skincare lines. The unique makeup of the fruit, including the incredible stores of vitamin A, C, and E, helps the oil penetrate the skin more efficiently than other oils. Also, avocados are high in healthy fats. The nutritional punch and concentration of avocados combine to create a powerful skincare ingredient that promotes several benefits.

1. Avocado Can Soothe Skin Irritation

According to researchers, avocados' fats, vitamins, and compounds help ease surface inflammation and skin irritation. The ingredients can also help repair the skin from chronic conditions like acne and eczema. Some studies also suggest that avocados can even out skin tones and improve chapped skin.

2. Avocados Reduce Acne and Breakouts

Avocado oil also has antimicrobial properties, meaning you can use it as a cleanser. Using products that contain avocado oil can reduce the number of breakouts you experience and their severity. Also, the ingredient can help moisturize the skin, providing a more supple texture.

3. Avocados Prevent Skin Damage

Most people know the sun's UV rays can harm their skin. The damage from too much sun exposure can include premature aging, wrinkles, and skin cancer. According to reports, the combination of vitamin C and E, along with other compounds in avocados, can protect your skin against oxidative stress, which is often a result of sun exposure and other environmental factors.

4. Avocados Can Improve Elasticity

A high intake of healthy fats, primarily monounsaturated fats, can help improve skin elasticity and reduce the appearance of wrinkles. A 2010 study looked at the relationship between diet and skin condition. The study of over 700 women examined the intake of micronutrients, including fats and antioxidants, to determine the effect on the skin, and the results were positive, suggesting improved elasticity.

5. Avocados Prevent Dry Skin and Brittle Hair and Nails

Avocado oil is a wonderful moisturizer and can benefit dry skin. The primary reason for this benefit is biotin. Biotin is part of the vitamin B complex and, when applied topically, prevents dry skin. The compound also contributes to the strength of hair and nails, meaning it can help treat or correct brittleness.

6. Avocados Improve Overall Skin Health

When looking for an avocado-based product to help with overall skin health, look for a topical product with cold-pressed avocado oil as a primary ingredient. Cold-pressed oil maintains an abundance of plant sterols, antioxidants, minerals, omega-9, and vitamins, including C and E. The combination of compounds, nutrients, and minerals increases collagen production and cell turnover and reduces inflammation.

Avocados are more than a superfood. The fruit is also a premier skin treatment and ingredient. If you have not yet used avocado-based skincare products, you should. Talk to your doctor before trying new products or supplements to learn how they might interact with your current health.

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My Love Letter to Cranberries (Plus Recipes!)

When it comes to berries, strawberries and blueberries get all the love. Cranberries are like that eccentric cousin who only visits once a year. It's a shame because these vibrant berries have some phenomenal health benefits.

The Underappreciated Superfruit

At first glance, cranberries don’t look like a superfood. They’re mainly fiber, water and sugar. They have decent vitamin C, but it’s nothing to write home about.

Then, you look at the list of antioxidants in cranberries and your mind is blown away. Antioxidants are special substances that protect your cells, the building blocks for every part of your body: skin, heart, bones, eyes, nerves and more.

Few foods have as many different antioxidants as these bright red bombshells:

  • Peonidin
  • Ursolic acid
  • Quercetin
  • Myricetin
  • A-type proanthocyanidins

Some of these nutrients are only found in cranberries. Others are more abundant in cranberries than in other foods.

Delicious Health Benefits

Even if you never remember the scientific names of cranberry antioxidants, you’ll remember the amazing things they do.

Fighting Inflammation

Cranberries and cranberry juice contain potent antioxidants for fighting chronic inflammation. Other dark fruits, such as grapes, have these same anti-inflammatory compounds, but cranberries blow their numbers out of the water. Take that, blueberries.

By the way, the idea that only seniors have to worry about inflammation is a myth. Nearly 20% of middle-aged Americans have diabetes, and many others have arthritis, joint pain or heart problems. All in all, over half of Americans have some type of chronic inflammation.

Protecting Urinary Health

If you have urinary tract infections from time to time, give cranberries a try. Do you remember those A-type proanthocyanidins mentioned earlier?

It turns out that they’re really good at blocking the bacteria responsible for many UTIs. They make it harder for microbes to stick to your urinary tract or bladder.

Cranberry juice isn’t going to treat an infection, but it can significantly reduce your risk of getting a UTI. For recurring UTIs, cranberries were nearly as effective as medication, and they come without harsh side effects.

Supporting a Healthy Gut

Those same A-type whatchamacallits are also good for your digestive health. By making it harder for harmful microbes to take over your gut, cranberry antioxidants support a healthy digestive tract filled with good bacteria.

This may provide many benefits, from smoother bowel movements to improved mood. Some scientists think that cranberry juice can lower your risk of stomach cancer, colon cancer and ulcers. Take this with a grain of salt, though.

Tart and Sweet Treats

One way to enjoy cranberries in your diet is to drink cranberry juice, preferably one without added sugars. What if you're not exactly addicted to the dry flavor of cran? Some people dilute it in sparkling water for a refreshing drink that’s not too tart.

Add the power of cran to your favorite smoothies. Mix half a banana with 1/2 cup of fresh or frozen cranberries. Add 1/4 cup Greek yogurt and 1/4 cup of your choice of berries. This refreshing breakfast smoothie gives you fiber and energy for the day.

Dried cranberries can supercharge “boring” health foods. Why eat plain oatmeal when you can spice it up with little red bundles of pure joy? Unsweetened cran raisins make tasty granola and trail mix to conquer your snack cravings.

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6 Supplement Categories To Add To Your Diet

Health or dietary supplements remain somewhat controversial, with many experts explaining their necessity and others claiming you get everything you need from diet alone. However, diet is not universal. It is impossible to understand if everyone is getting the nutrients they need from what they consume without inspecting their intake. Blanket statements that make general assumptions about populations fail to address specific needs within communities. 

While this article will not resolve the debate over supplements, it aims to address specific vitamins and minerals that can help support a system. The primary takeaway should not be that supplements are necessary or unnecessary, but rather they balance an already nutrient-dense diet.

1. Skin Health

Skin damage occurs because of sun exposure, lifestyle, and dietary choices. Poor diet or smoking can cause premature aging, as can prolonged exposure to ultraviolet rays. Several vitamins have shown potential for improving skin conditions and reducing wrinkles, including vitamins A, C, and E. Additionally, some topical treatments that include collagen can benefit the skin, helping to repair damage and improve elasticity.

2. Bone Health

Vitamin D is known for its skeletal health benefits. Many people can get their vitamin D requirements by spending between 15 and 20 minutes outside every day without sunscreen. Unfortunately, most people, up to 95% or more, do not spend adequate time outdoors, meaning they might be deficient. If you don’t spend enough time outside, consider taking a vitamin D supplement, at least 400 to 800 IU per day.

3. Eye Health

As people age, eye health can deteriorate. There are many contributing factors, from genetics to diet and exposure. Antioxidants can help protect the eyes from damage, including problems caused by inflammation and free radicals. Vitamins A and C and lutein and zeaxanthin can help protect your vision. These supplements can contribute to cornea, macula, and lens health throughout your life.

4. Gut Health

The gut microbiome is a delicate system, and while it is often OK on its own, illness and medications can interfere with the production and health of good bacteria. Good gut bacteria help to produce and distribute vitamins and enzymes. These bacteria also help to crowd out harmful bacteria and destroy them.

When looking for a probiotic supplement, you want to pay attention to the CFUs on the label. The most effective probiotic supplements will have a minimum of 50 billion CFUs and strain diversity. Some of the strains to look for include:

  • Lactobacillus Plantarum
  • Bacillus clausii
  • Bifidobacterium bifidum
  • Lactobacillus acidophilus
  • Bacillus subtillis
  • Lactobacillus bulgaricus

5. Inflammation Response

Omega-3 fatty acids or fish oil supplements might fight inflammation. While it is widely understood that eating fatty fish, such as salmon or mackerel, is the best source of omega-3s, specifically EPA and DHA, some people have a natural aversion to seafood. For those who can’t eat fish several times per week, consider taking supplements, about 1,000 milligrams daily.

Vitamins A, C, and E can also reduce the inflammation response by counteracting hormonal responses and managing blood sugar levels. However, before taking any supplement, talk to your primary care physician about which supplements are safe for you to take.

6. Energy and Mental Health

B vitamins are vital to cellular processes and mental health and endurance. A deficiency can lead to increased anxiety and reduced energy levels, leading to fatigue. Many people deficient in B vitamins are often on plant-based diets; although, even meat-eaters can struggle to absorb enough.

What vitamins and supplements do you take if any? Leave a comment below explaining why you do or do not take supplements, and help move the conversation forward.