By 2040, nearly half of Americans are projected to have what’s now called Metabolic Associated Steatotic Liver Disease (once known as fatty liver disease). For years, this condition was only seen in heavy drinkers. Now, it’s showing up in people who have never touched alcohol, even in children! Left unchecked, it can lead to cirrhosis, an irreversible liver disease.

How did we get here and what can we do about it?

The problem is that modern life piles on more demands than our liver was ever designed to handle. 

The good news? Your liver is one of the most resilient organs in your body. It can repair itself and even regenerate when given the right conditions! Small, consistent changes in nutrition and lifestyle can dramatically reduce the load on your liver — and drastically improve your overall health in the process!

Why your liver is struggling

Food has changed. A lot.

Our great-grandmothers cooked meals with simple, whole ingredients. Today, our food is full of cheap, high-yield ingredients like refined sugar, corn, wheat and industrial seed oils. Processed foods are high in calories but stripped of fiber, vitamins and minerals. Your liver, which is responsible for processing everything that comes into your body, is forced to work overtime without the nutrients it needs to do its job.

Sugar is everywhere.

It’s not your fault you crave sugar! Humans evolved to crave sweetness because things like fruit or honey provided quick energy to fuel survival in scarcity. But modern food is full of added, highly processed sugar — in our coffee cream, cereals, sauces, drinks, protein bars, ketchup and salad dressings and even in so-called “health foods.” The average American consumes about 68 grams of sugar daily, far more than the health experts recommend. Our body isn’t designed to process all this sugar safely. 100 years ago, Americans might have had less than 20 grams a day. Go further back in history and it would have been even less.

The system isn’t on your side.

The U.S. Department of Agriculture updates dietary guidelines every five years. While the expert scientists who advise the USDA recommended lowering added sugar intake to under 6% of daily calories (which would be about 30 grams for someone eating 2,000 calories), industry pressure in 2020 kept the official guideline at 10% (or 50 grams). It’s a reminder how much Big Food and lobbyists impact us — and their priorities aren’t always aligned with our health. The new guidelines come out at the end of this year and may change the way we do business for the better.

Toxins are part of modern life.

Your liver also filters and detoxifies chemicals from the environment. That job has become exponentially harder with the rise of synthetic compounds like PFAS, known as “forever chemicals” because of the way they break down slowly and accumulate in human tissue, including our liver. PFAS are endocrine disrupting chemicals that interfere with our hormone production and regulation. They may also mimic fatty acids, contributing to fat buildup. PFAS show up in all sorts of household goods including things like:

• Makeup 
• Personal care and beauty products
• Non stick cookware
• Feminine hygiene products like tampons and pads
• Water resistant clothing
• Fast food wrappers and takeout containers

While we can’t completely eliminate exposure, we can take steps to reduce it.

How to support your liver every day

The key is not perfection, but progress. Even small changes lighten the load on your liver. Here are some science-backed ways to help:

• Build balanced meals. Include protein, fiber and healthy fats at every meal to stabilize blood sugar and ease liver stress.
• Prioritize fiber. Aim for a minimum of 20–30 grams daily from whole grains, beans, vegetables, fruits, nuts and seeds.
• Take a natural supplement like Liver Care. Formulated with science-backed herbs and antioxidants — including phyllanthus, jujube, milk thistle and methionine — to protect liver cells from toxins, promote healthy fat metabolism and boost glutathione production for optimal liver function.

• Move your body. Exercise improves insulin sensitivity and helps your liver metabolize fat more efficiently.
• Be mindful with medications. Even over-the-counter medications like acetaminophen can burden your liver. Be sure to consult with your medical provider.
• Limit alcohol. Even small amounts can add to the strain.
• Reduce toxins where possible. Use resources like the Environmental Working Group’s Healthy Living app to scan products and swap out high-risk items in your household.
• Add omega-3s. Fatty fish, walnuts, flaxseeds and olive oil help reduce inflammation.

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Take your next steps

All of this can feel like a lot, but remember: you don’t need to tackle everything at once. Instead, think of supporting your liver like building muscle. Small, consistent actions create lasting results. Start by asking yourself a few questions. 

• Where in your day might hidden sugars be sneaking in? (Think coffee creamers, flavored yogurt, granola bars, salad dressings.)
• What’s one processed food you could replace with a whole-food option this week?
• Is there one personal care or household product you could swap for a safer option?
• How could you move your body today in a way that feels good and sustainable?

Now, pick just one change. Write it down, commit to it and pay attention to how your energy, digestion and mood respond.

Look, just like you need rest and recovery to be your best, your liver needs some breathing room from constant overload. Give it the chance to repair and even regenerate, and it will take care of you for a lifetime. 

The post Your liver can’t keep up with modern life appeared first on Women's Health Network.

Once upon a time we thought that a healthy weight meant a healthy body. Now we know that cellular function is a much better measure of health. One particular mechanism that determines cellular health, called methylation, has been getting a lot of buzz lately. 

What is methylation?

Imagine your body has tiny switches that control everything from your energy and mood to how your body detoxes, repairs cells, and even turns genes on or off. Methylation is the process that flips those switches.

Put simply, methylation is your body’s way of adding a small chemical tag (called a “methyl group”) to things like DNA, hormones and toxins to help them function properly. These tags act like tiny switches to control everything from your energy and mood to how your body detoxes, repairs cells, and even turns genes on or off. 

Why do we care about methylation?

This process of methylation happens billions of times a second in every cell of your body, and it affects nearly every system in our bodies.

• Detoxification: Your liver uses methylation to process and remove toxins, chemicals and even excess hormones like estrogen.
• Immunity:  Methylation helps regulate the immune system, making sure it responds appropriately — fighting off invaders like viruses, but not turning on you in the form of autoimmune conditions. 
• Brain and nervous system health: Methylation is essential for creating and breaking down neurotransmitters like serotonin, dopamine, norepinephrine and melatonin. That means it influences mood, focus, sleep and stress resilience. 
• Fertility and pregnancy: Methylation supports healthy DNA expression and cell division, which are crucial in the earliest stages of fetal development. That’s why folate (in its methylated form, 5-MTHF) is so essential before and during pregnancy — it supports proper neural tube development and reduces the risk of birth defects. Methylation also affects egg quality, hormone balance and even the long-term health of the baby.
• Metabolism and cellular energy: Methylation influences mitochondrial function and nutrient conversion. It helps your body maintain healthy blood sugar, regulate cholesterol and repair cells — all essential to healthy aging. 

Methylation and aging

Over time, as we age, our methylation patterns shift in predictable ways. One of the most exciting and precise ways to measure biological age is through an epigenetic methylation clock.

Scientists have identified specific locations on the genome where these changes correlate tightly with aging. By measuring the methylation at these spots, they can estimate someone’s epigenetic age. 

There are now commercial tests (like TruDiagnostic, EpiAge or MyDNAge) that analyze a saliva or blood sample and give you your biological age, and even how different lifestyle factors are affecting it, so you know how well you’re aging — not just how many candles are on your birthday cake.

Why does this matter?

• If your epigenetic age is higher than your actual age, it suggests accelerated aging — and possibly a higher risk of chronic disease, inflammation or earlier death.
  
• If your epigenetic age is younger, it could mean you’re aging more slowly than average, likely due to healthy lifestyle choices like good sleep, consistent exercise, nutrient-dense eating and low stress.

The good news? 

Methylation can often be supported with simple changes — like eating leafy greens, getting enough B vitamins (especially methylated forms like methylfolate and methyl B12), reducing stress and limiting alcohol. In fact, according to a Women’s Health Initiative Study, individuals with higher diet quality had significantly lower biological age, as measured by epigenetic aging measures, than individuals with poorer diet quality.

A science-forward view

It’s not always easy or even possible to get the nutrients our bodies need for optimal performance. That’s why for some people, a quality multivitamin is so critical. The ingredients in Essential Nutrients support healthy methylation in a number of ways.

• Folate (as 5-MTHF / Quatrefolic®) provides the methyl groups your body needs for the methylation cycle. Using 5-MTHF bypasses the MTHFR enzyme step that’s compromised in up to 40–60% of people with MTHFR SNPs, so it supports even those with genetic variations. It’s crucial for DNA synthesis, neurotransmitter production, detox and reducing homocysteine.
• Vitamin B12 (cyanocobalamin) works alongside folate. It accepts methyl groups and helps convert homocysteine to methionine — a vital step in the methylation cycle. 
• Choline & Inositol (Vitamin B8) Choline helps produce SAMe (S-adenosylmethionine), your body’s universal methyl donor. Inositol supports cell membrane integrity and neurotransmitter signaling — both indirectly connected to brain and metabolic health through methylation.
• Citrus bioflavonoids & Vitamin C These support antioxidant pathways that are tightly intertwined with methylation — especially as methylation helps regulate gene expression in response to oxidative stress.
• Zinc is needed for enzymes that drive methylation.
• Magnesium is a cofactor in over 300 enzymatic reactions — including ones in methylation, detox and energy metabolism.
• Calcium also helps maintain vascular integrity and reduce inflammation, which may protect against methylation imbalances.

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Special support for the liver

Adding a targeted supplement like Liver Care can offer even more support. Its blend of botanicals and nutrients helps the liver efficiently process toxins, improve bile flow, and promote healthy methylation activity — all of which are key for maintaining optimal metabolic function and slowing biological aging. Many users also report better digestion, clearer skin, and improved energy levels when their liver is functioning at its best.

Methylation isn’t just a buzzword — it’s a vital process happening in every cell, every second, with far-reaching effects on how we feel, function and age. When it’s working well, our bodies hum along: energy flows, hormones stay balanced, the brain stays sharp and detox systems do their job. But when methylation falters, everything from mood to metabolism can suffer.

The good news? With targeted nutrients, smart lifestyle choices and the right kind of support, you can optimize methylation — and in doing so, support whole health and graceful aging from the inside out.

Because health isn’t just about a certain body size or shape. It’s about living longer and staying vibrant, clear-headed and resilient every step of the way.

The post Methylation is the “on switch” for better liver detox. Here’s how to support it appeared first on Women's Health Network.

Every day, without even realizing it, you may be exposed to chemicals that could be quietly wreaking havoc on your health. Per- and polyfluoroalkyl substances — better known as PFAS — are everywhere: in nonstick cookware, stain proof and waterproof clothing, food packaging and foods, plastic watch bands, and even the water you drink.

Dubbed “forever chemicals” because they don’t break down in the environment or the body, PFAS have been linked to serious health concerns, from hormonal disruption to fertility issues. For women, the risks are particularly alarming. Studies suggest that PFAS exposure may interfere with thyroid function, trigger hormonal imbalances, lower bone mineral density and increase risk for certain cancers.

With these chemicals so deeply embedded in modern life, it’s easy to feel like there’s not much you can do to protect yourself. But the good news is that you’re not powerless. Not only can you reduce your exposure to PFAS, but — big sigh of relief — you can also help your body detox from these chemicals.

Let’s take a closer look at this invisible threat and the steps you can take to fight back.

PFAS and your hormones: a silent disruptor

Your hormones are the body’s command center, influencing everything from energy levels to fertility. When an invisible toxin starts interfering with this delicate system, it can quickly lead to problems. Research shows that PFAS chemicals can act as endocrine disruptors, meaning they mimic or block hormones, throwing your body’s natural balance off course.

One of the biggest concerns is PFAS’s impact on thyroid function. The toxins are linked to lower levels of thyroid hormones, which can lead to fatigue, weight gain, brain fog and even an increased risk of autoimmune thyroid disease.

Unfortunately, PFAS don’t stop there. The toxins may also affect estrogen and progesterone, two key hormones that regulate menstrual cycles, fertility and even bone health. Some studies suggest that higher PFAS levels in the body are associated with irregular periods, reduced ovarian reserve, infertility and increased risk for PCOS. Elevated PFAS exposure may also lead to early onset menopause.

How to avoid PFAS and help your body detox

Now that you know how PFAS can disrupt your health, the next step is taking action.

Step 1: Minimize your exposure

Reducing PFAS in your daily life starts with knowing where they hide. Here’s how to dodge these toxic intruders:

Filter your water – One of the biggest sources of PFAS exposure is drinking water. A high-quality reverse osmosis or activated carbon filter can remove these chemicals and help keep your water clean.

Rethink nonstick cookware – Most convenient nonstick pans are coated with PFAS-containing compounds. Swap nonstick for stainless steel, cast iron, glass or ceramic alternatives.  

Check your food packaging – PFAS are often in grease-resistant fast food wrappers, microwave popcorn bags and takeout containers. When possible, opt for fresh, whole foods and cook at home. Store leftovers in glass containers.

Choose PFAS-free personal care products – Some cosmetics, waterproof mascaras, and long-wear foundations contain PFAS. Look for “PFAS-free” or check ingredient lists for chemicals like PTFE or perfluoro- that signal the prescence of PFAS chemicals.

Avoid stain-resistant and waterproof fabrics – That stain-proof couch or waterproof jacket might be treated with PFAS. Instead, choose natural, untreated fabrics whenever possible.

Step 2: Support your body’s natural detox pathways

PFAS can linger in the body for years, but your liver, kidneys, and gut all play a role in clearing toxins. Here’s how to give them a boost:

Eat detoxifying foods: Cruciferous vegetables like broccoli, Brussels sprouts and cabbage contain natural compounds such as sulforaphane and indole-3-carbinol, which help activate powerful phase II liver detoxification enzymes. These enzymes assist in neutralizing and eliminating harmful substances. 

Hydrate, hydrate, hydrate: Drinking plenty of filtered water supports kidney function and helps move toxins out through urine.

Sweat it out: PFAS can be excreted through sweat. So regular exercise and saunas (especially infrared saunas) may help your body eliminate them.

Step 3: Supplements that support PFAS detox

Certain supplements can actively help bind or flush these chemicals out. Here’s what science says about the most promising options for PFAS detox:

Probiotics: your gut’s secret weapon

Your gut microbiome plays a surprising role in detoxing PFAS. Studies suggest that long-term probiotic consumption may be strongly linked to reduced serum PFAS concentrations. One cross-sectional study analyzing data of 9,469 adults found that individuals who consumed probiotics had lower levels of certain PFAS compounds in their blood. Other studies suggest that PFAS can alter the gut microbiome, reducing beneficial bacteria and anti-inflammatory metabolites, underscoring the importance of supplementation to support the gut in purging these harmful substances.

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Fiber flushes out PFAS

A diet rich in multiple types of fiber — soluble and insoluble — can help reduce PFAS levels by binding to the toxins and removing them. Soluble fiber forms a “trap” for PFAS. They then pass through the digestive system and are excreted in feces. Fiber also plays a crucial role in increasing bile acid excretion. Since bile helps digest fat and often binds to PFAS, boosting bile excretion promotes the removal of these toxins from the body. Additionally, fiber serves as a prebiotic to fuel beneficial bacteria in the gut and aid in PFAS removal.

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Cholesterol-lowering compounds

Studies show that lowering cholesterol can also lower PFAS levels. It is believed that Red Yeast Rice, a traditional Chinese medicine used to lower cholesterol, may have a similar PFAS-clearing effect.

Omega-3s: an unexpected ally

Since fish and seafood can be food sources for PFAS exposure, researchers assumed fish oil supplements would increase PFAS levels — but they found the opposite. People who took fish oil actually had lower PFAS concentrations. This suggests Omega-3s may aid in detoxification. Look for high-quality fish oil supplements (third-party tested for purity), or plant-based omega-3s like flaxseeds and chia seeds if you prefer a vegan alternative.

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Blood donation: the “official” method

It’s not a supplement, but it’s interesting to note that the most well-documented way to remove PFAS is donating blood. A 52-week study on Australian firefighters — who had high PFAS exposure — found that regular plasma and whole blood donations significantly reduced their PFAS levels over time.

PFAS are persistent, but you’re not powerless

By combining smart consumer choices, targeted supplements and lifestyle changes, you can help your body flush out these harmful chemicals — one step at a time. PFAS is a forever chemical that doesn’t need to remain forever in your body! Stay consistent and let your body do what it was designed to do: detox and thrive.

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The post How to detox PFAS “forever chemicals” from your body appeared first on Women's Health Network.

Burning scented candles can be one of life’s simple pleasures, but as growing research shows, it’s also one that can come with a surprising hidden health risk.  

What’s really lingering beneath that fragrant scent? The unfortunate truth is that scented candles expose us to toxins linked to an array of health troubles. These include headaches, asthma, hormonal imbalances and even increased risk for cancer.  

As you make decisions about how to create a healthy home environment, especially during winter’s “candle season,” learn the alarming facts about toxins in scented candles. And we’ll also give some easy tips for chemical-free ways to make your home smell great.

Scented candles’ health risk 

Paraffin wax pollutes the air with toxic soot and hazardous VOCs 

Long ago, candles were mostly made from natural compounds like animal tallow and beeswax. These days most mass-produced scented candles are made with paraffin wax. Paraffin is a petroleum waste byproduct that has been chemically bleached and deodorized. It is a problem because it releases hazardous air pollutants called volatile organic compounds (VOCs) when heated, including acetone, benzene and toluene. Exposure to these harmful toxins can trigger headaches; eye, nose and throat irritation; allergies; and even asthma attacks. These VOCs are also known carcinogens. 

VOCs aren’t the only danger, however. Burning a paraffin wax candle releases ultrafine soot particles – a mixture of carbon, aerosolized chemicals and tar-like substances. That mixture can remain suspended in the air for hours. According to a University of South Florida study, paraffin candle soot most closely resembles diesel vehicle exhaust in chemical composition with a mix of acetaldehyde, formaldehyde, dioxins and polycyclic aromatic hydrocarbons (PAHs). Due to their miniscule size, paraffin soot molecules easily penetrate the lungs where the toxins are absorbed into the bloodstream. In animal studies, exposure to chemicals in soot was linked to liver, brain and immune system damage, among other health issues. PAHs are classified by the EPA as probable human carcinogens.

Are soy and beeswax candles safer? Generally yes, but unless the candle is labeled 100% soy or beeswax, the candle wax could still be a paraffin blend. All burning candles produce soot. However,  as a study published in the Journal of the American Oil Chemists’ Society found, soy wax and beeswax produce minimal soot compared to paraffin.

Stay away from synthetic fragrances 

Scented candles can fill the room with pleasant smells. But this comes at the price of exposure to some pretty foul toxins. Among the worst offenders found in synthetic candle scents are phthalates. This class of manufacturing chemicals has been demonstrated to be endocrine disruptors and detrimental to human health. 

As scented candles burn, phthalates are released into the air and can be inhaled or absorbed through the skin. Among their known effects, phthalates can exacerbate allergic symptoms and asthma, trigger migraines, damage liver function, and disrupt reproductive hormones, resulting in infertility and other hormonal imbalances. When you can still smell the candle hours later, it’s because compounds have stuck to our lungs and nasal passageways. They hang around and, as a result, more of these molecules get absorbed.    

You might notice that some candles are labeled “phthalates free.” This is a start, but this does not cancel out all the other toxic synthetic fragrance chemicals still present, including the carcinogens benzophenone and styrene.

Pure essential oils don’t contain these toxins and can be a safer choice. However, the quality of the essential oil matters. An essential oil “blend” could be hiding artificial fragrances. Notably, manufacturers of scents can use the words “fragrance,” “perfume” and “essential oil” in their list of ingredients without specifying which chemicals are actually used to form the fragrance. Your best bet is to stick with candles made with only a single pure essential oil (e.g., only pure lavender essential oil). Even then beware that many people have sensitivity to fragrances – whether synthetic or completely natural.  

A “drop in the ocean” that is already a sea of chemicals 

If you’re wondering why scented candles are still on store shelves given the alarming health risk, it’s due to the worn-out defense that we just don’t get a large enough dose of toxins from candles to really need to worry about them. “It’s like dropping a teaspoon of chemicals into an Olympic-sized swimming pool and expecting it to change anything,” is a go-to comparison for this crowd. 

Unfortunately, even the New York Times fell for this excuse in a recent article. However, the truth is we’re already swimming in a sea of chemicals thanks to all the other household products we use that contain synthetic fragrances, VOCs, phthalates and a laundry list of other harmful chemicals. Walking out the door exposes us to even more environmental toxins. These exposures add up — and are passed down from generation to generation. According to a study from the Environmental Working Group (EWG), 287 household and manufacturing chemicals have been detected in the umbilical cord blood of newborn babies. 

To use a more accurate water analogy for understanding this health risk, lighting scented candles may be more like adding that final drop to a glass of water before it spills over. 

5 ways to scent your home without the scary toxins

There is nothing wrong with wanting to make your home smell nice. And the good news is there’s no shortage of natural methods to help you achieve that. Here are some of our favorite non-toxic ways to keep your home environment smelling fresh and clean.

Spray air with vinegar to deodorize

If you use scented candles in the kitchen to get rid of cooking smells after meals, try this vinegar spray as an alternative for neutralizing unwanted odors. Mix equal parts water and white vinegar in a spray bottle and mist the air. The vinegar will help eliminate unpleasant smells by breaking down and neutralizing the stinky molecules, literally pulling them from the air.

Stop masking unpleasant scents

If you use scented candles to minimize other less desirable smells in your living space, consider the root cause of the undesirable scents, such as a moldy basement or pet odors. The real solution might involve clearing the basement of damp items, remediating mold or investing in a good pet vacuum. These are all things that can decrease smells and increase the air quality of your home.

Simmer potpourri on the stove

Create your own natural potpourri by simmering a pot of water with aromatic ingredients. Try a blend of citrus peels, cinnamon sticks and cloves. If you like to use scented candles as a form of aromatic self care, the fragrance of a simmer pot is a good substitute.

Drip and fan essential oils or use diffusion sticks

Harness the natural fragrance of essential oils by dripping a few drops onto a hand fan. Gently waft the fan in the air to disperse the invigorating scents. You can also buy natural reed diffuser sticks. Soak with essential oils and then set out in a jar. As the oil evaporates it releases a gentle scent. Essential oils offer a wide range of options, from lavender for relaxation to lemon or grapefruit for invigoration. Stick with pure essential oils and skip the blends.

Ventilate your space

Ensure proper ventilation in your home by opening windows and doors regularly. Allowing fresh air to circulate helps disperse odors and improves overall air quality.

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What are endocrine disruptors doing to your health? Learn more about the effects of everyday toxins on your hormones.

The post Are scented candles harmful for your health? appeared first on Women's Health Network.

Experiencing more yeast infections lately? 

Yeast lives naturally on your body, alongside beneficial bacteria that help keep the fungal microorganisms in check. 

Most of the time, yeast’s presence is undetectable. However, when you’re under stress or experiencing the hormonal changes of perimenopause and menopause, imbalances can develop that enable yeast to grow and multiply in excess – especially in the moist and delicate tissues of the vaginal folds, creating a vaginal yeast infection. Other factors, like eating a high-sugar diet or recent antibiotic use, also contribute (often significantly) to yeast overgrowth. 

Yeast infections are most often caused by a specific strain of yeast known as Candida albicans. Symptoms of a C. albicans yeast infection include itchiness, burning, discharge, tissue swelling, soreness and rash. 

If you are currently battling a yeast infection, you probably want to know your alternatives beyond going back and forth to the pharmacy for more messy creams. The good news: you have lots of options! Here’s a look at some natural remedies that help eliminate yeast overgrowth and infections. 

Coconut oil 

Coconut oil is rich in caprylic acid, an antifungal fatty acid that can penetrate the cell walls of C. albicans, helping to quickly eliminate it. To try this remedy, topically apply a thin coating of coconut oil to the affected area. For a vaginal yeast infection, apply to vaginal lips and folds three times daily. Tip: use only unrefined organic coconut oil — it naturally brims with caprylic acid. (Check out our list of other natural antifungals.)

Tea tree oil 

Tea tree oil’s main active component terpinene-4-ol helps wipe out the protective bacterial film that forms around C. albicans to help it to grow. Without this protective “cocoon,” yeast growth diminishes. Tea tree is an essential oil that can be harsh when directly applied to the skin. For best results, sprinkle a few drops in some coconut oil before applying to the skin. At your local natural food store, check if they sell natural tea tree oil suppositories for vaginal yeast infections. 

Probiotics 

Probiotics are known for promoting the balance of healthy bacteria in your body. They help maintain the equilibrium of microorganisms, which is crucial for preventing yeast overgrowth.

For your internal flora, supplement with a quality probiotic like the one we offer. If you have recently taken an antibiotic, this is a must to recolonize healthy bacteria. For topical relief, try applying plain yogurt to a yeast outbreak. Yogurt contains live probiotics, specifically lactobacillus acidophilus, which can help restore the natural balance of microorganisms in the vaginal area, stopping yeast infections. To apply yogurt, dip a tampon into freshly opened, plain (unsweetened), organic yogurt, then insert it into the vagina for 10 minutes, twice a day. This helps recolonize the vagina with healthy lactobacilli, which can then crowd out the yeast.

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Baking soda 

Baking soda helps to restore vaginal pH balance and create an environment where yeast can’t grow in overabundance. To turn your bath into a yeast-fighting dip, simply add ¼ cup of baking soda to the water and soak for 30 minutes up to twice a week. Bonus? A warm bath with a small amount of baking soda (sodium bicarbonate) can help soothe itching and irritation.

Stop feeding your yeast

Sugary foods and other refined carbohydrates actually feed yeast. Having lots of yeast infections is often a sign that you are eating too much sugar and simple carbs. Take a look at your diet and eliminate as many of these culprits as you can. Most likely you will not have to indefinitely give up these foods — just until you’ve effectively reset your internal terrain. Then you may be able to reintroduce yeast-friendly foods in reasonable amounts.

Boost intake of Vitamin B-3

Make sure you are getting enough Vitamin B-3, a vitamin that can reduce levels of infection-causing C. albicans cells by up to 67%, research reveals. Foods rich in Vitamin B-3 include chicken, beef, fish and brown rice. Just one serving (about 3 ½ oz.) of chicken contains 69% of the total amount of B-3 you need daily!

For so many women, it may seem like Monistat or Diflucan are going to become permanent fixtures on their bathroom shelves. If this is you, try not to get discouraged. There are so many things you can do to resolve yeast infections naturally and for good — and when you need extra support, we’re here to guide you along the way.

Still can’t find relief? Learn more about systemic yeast and how to defeat it.

The post Easy relief remedies for yeast infections appeared first on Women's Health Network.

That’s a great question! Next to improving our nutrition, starting an exercise program is one of the most effective ways to heal our bodies and also achieve better health outcomes. 

The latest evidence-based recommendations from the National Physical Activity Guidelines for Americans are to get at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training at least 2 days a week. 

Regular exercise not only enhances physical fitness but also improves mental well-being. It helps maintain a healthy weight, reduces the risk of chronic diseases such as heart disease and type 2 diabetes, strengthens muscles and bones, and boosts overall energy levels. Moreover, exercise can enhance mood, reduce stress and promote better sleep. In essence, it’s a prescription for a healthier, happier life!

However, according to a 2020 study from the National Center for Health Statistics, over 75% of us aren’t even meeting the minimum recommendations. This information can all feel a bit overwhelming, especially for folks who aren’t close to the recommendations or have never participated in a workout routine before. 

But there’s no need to be overwhelmed! You don’t need to be an athlete, you don’t even need money or special equipment. For most of us, honestly, it’s pretty simple! In this post I’ll talk about five steps to starting a simple exercise routine that will yield big results in the way you think and feel about exercise.

Wait, do I need to see a doctor before starting exercise?

The recommendation used to be to see a doctor before starting an exercise program, but that has changed. Doctors have realized that requiring people to make an appointment before starting to exercise was causing an unnecessary obstacle for most people. Even The American College of Sports Medicine has revised its guidelines to explicitly state that most people can exercise without visiting a doctor first.

• If you don’t currently exercise but don’t have cardiovascular, metabolic or renal disease go ahead and get started in light to moderate exercise. Then work up to more vigorous activity over time.

• If you do currently have cardiovascular, metabolic or renal disease and are already exercising, then great! Keep it up!

• If you don’t currently exercise and have cardiovascular, metabolic or renal disease, or are experiencing signs or symptoms of these diseases, go ahead and make an appointment with your physician before starting exercise.

• If you are unsteady on your feet or experience dizzy spells from medication or are recovering from an injury or another diagnosis such as Parkinson’s Disease, it’s best to get clearance and direction from your physician who may direct you to a qualified physical therapist before starting exercise.

5 simple steps for starting an exercise program

1. Start small 
2. Be consistent
3. Master your mindset 
4. Know your “WHY”
5. Take action!

Let’s take a look at how to put each of these steps into practice…

1. Start small

When you’re new to exercise, engaging in 150-300 minutes per week of moderate-intensity aerobic activity and two days of strength training may seem like a goal that’s just too big to tackle. That thought may be what’s keeping many of us from starting an exercise program. So let’s break it down.

What is moderate intensity aerobic activity?

Don’t let this phrase intimidate you. Moderate intensity aerobic activity just means to get your heart rate up! Some examples include walking at a brisk pace or dancing in the kitchen. Try starting to exercise with an activity that you have easy access to and that will also bring you enjoyment. You may wish to search “beginner workouts” on Google or whatever streaming service you use. Expert physical trainers put out tons of free content all the time! 

Other forms of moderate intensity aerobic activity include:

• Bike riding
• Swimming
• Jumping rope
• Hiking
• Stair climbing
• Gardening
• Playing sports

What is strength training?

Strength training is a form of physical exercise that involves lifting weights or using resistance to build as well as strengthen muscles. Strength training can sound intimidating for many of us, but it’s not just for bodybuilders! And we don’t even need weights to get started. We can use body weight and resistance moves like pushups, squats, lunges or holding a plank position. There is no set time for strength training, just repeat the movement until it feels like it’s difficult to do another. You can work up to 2-3 sets of 8-10 repetitions as a general rule. Again, there is a ton of free content available online as well as on your streaming services. 

Why start small?

Behavior change science tells us that starting with small attainable goals leads to the greatest success. Think about it. Failing at something we set out to do just doesn’t feel good. But achieving a goal feels great. That great feeling provides the motivation we need to fuel our drive. 

How small can I start?

150 minutes of exercise is just a little over 20 minutes a day. So, 300 minutes a week is about 40 minutes a day. If that seems too much to start with, then start with the smallest increment you think you can realistically achieve. Even if it’s just 5 minutes of walking around the block at a brisk pace, or 1-2 pushups (on your knees or against a wall if you’re a beginner) is a good place to start. 

You don’t have to do all the minutes at one time. A brisk 10-minute walk in the morning, and another in the afternoon will get you similar benefits as walking for 20 minutes in one session. 

Each week you can add a little more until you get where you want to be. Research tells us that even a single bout of exercise lowers our blood pressure, improves insulin sensitivity, reduces anxiety, and improves cognition as well as sleep on that same day. That should be some strong motivation to get moving!

Pro tip: Whatever time you decide on to exercise, go ahead and put it on your calendar as an appointment with yourself. Setting an alarm or calendar reminder will encourage you to keep your commitment to yourself. 

2. Be consistent when starting an exercise program

Research tells us that when starting new habits, consistency is key. Scheduling workouts at the same time each day gets your brain and body to start to expect the workout and you’ll soon find you’re resisting it less.  

Plus, we get the best benefits of exercise when we spread out movement throughout the week. Spreading our activity out also reduces the risk of injury and muscle fatigue. 

Here are some tips to help you get and stay consistent.

Know your obstacles. 

Identify ahead of time what might get in the way of your success. Go ahead and make a list of all the things that might come up to derail your plan. 

• My alarm doesn’t go off
• I oversleep
• It’s raining 
• I get a cold 
• One of the kids gets sick 
• I don’t feel like it
• Something unexpected comes up at my scheduled workout time 

Then, one by one, decide how you will handle each of these obstacles if they arise. For example,

• If I oversleep, I will reschedule my workout during my lunch break or after work
• If I get a cold, if it’s just a head cold I’ll walk at a low intensity. If I’m really sick, I’ll listen to my body and rest, getting back to my workout as soon as I’m recovered.
• If it’s raining and I don’t want to walk, I’ll do a video instead.
• If I don’t feel like it, I’ll remind myself of the benefits of exercise and do it anyway. 

Plan for failure. 

Know that you probably will miss a day, or even a few days. We have a tendency to overgeneralize and think to ourselves, “Oh well, I blew it. I can never stick to a routine.” This thinking leads to feeling defeated, which leads to us quitting our plan. 

Instead, replace that thought with, “Well, I missed a day today, but I will get back to it tomorrow.” Success doesn’t need to mean that we carry out our plan 100% of the time. Success can mean, “I worked out more this week than I did before I started this journey.” 

Engineer your environment. 

If you plan to walk in the morning after you drink a cup of coffee, put your walking shoes right by the coffee maker to remind you to lace up and get going. Lay out your clothes the night before and put them where you brush your teeth so you get dressed in the gear that reminds you it’s time to work out. Charge your phone. I even know one woman who sleeps in her workout gear so she can roll out of bed and get to it before she talks herself out of it! 

Within a few days or weeks benefits such as increased cardiorespiratory fitness, increased muscular strength, decreased depressive symptoms and sustained reduction in blood pressure can be measured. Consistent physical activity can also slow, delay or even reverse the progression of chronic diseases including hypertension and type 2 diabetes. 

3. Master your mindset

Knowing what to do is only the first step. Putting your knowledge into action is the challenge. Experts call this disconnect between knowledge and action the “knowing-doing” gap. You can begin to close this gap by uncovering the thought patterns that have kept you from being able to make consistent changes in the past. 

Capture your thoughts. 

Take a few minutes to write down what you think about yourself and exercise. What do you notice? Some common thoughts of people just getting started include:

• I’m out of shape
• Exercise is hard
• I’m too old for this
• I have an injury that’s preventing me from being active
• Other people at the gym or on the video are in way better shape than I am
• I am embarrassed about the way I look compared to others

Behavior change science tells us that thoughts lead to action. The kinds of thoughts like the ones listed above tend to keep us stuck where we are. If we want to make some changes in our behaviors, we can start with making some changes in our thoughts. 

Do you see any of your current thinking patterns in the left hand column? If so, what thoughts from the right hand column can you replace them with? Replacing thoughts that hold you back from your goals with thoughts that drive you towards your goals can be the game changer you’ve been missing. 

4. Know your “why”

What’s the reason you want to start exercising? Is it because someone is nagging you to do so? Is it because you want to hit a number on the scale? Or look a certain way in the mirror? These are extrinsic motivators, meaning they are reasons that come from outside of us. 

Extrinsic motivators provide us with some encouragement, but intrinsic motivators, motivators that come from within ourselves, are even more powerful. 

I bet you can find some even more powerful reasons, some intrinsic motivators, hiding within if you dig a little deeper. Start by asking yourself these questions.

• How will consistently exercising positively influence other areas of my life?
• What will I gain from improving my fitness?
• How will I feel when I am consistently exercising?
• Why is exercising regularly really important to me?
• What will exercising regularly allow me to do or experience that I am not currently able to do or experience? 

As you answer these questions, maybe by writing them down, be sure to consider all areas of your life from your family and friends, to the work you do and your future goals.

What patterns do you notice in your responses? These will serve as your “WHY,” the intrinsic motivation that will drive you to keep going when things get hard.

5. Take action

Goals are great, but setting goals alone won’t get us across the finish line. To do so we need to go beyond thinking in terms of goals to think in terms of action. For each goal, think of some actions that are:

• SPECIFIC  What will you do?
• MEASURABLE  When and for how long will you do it?
• ACHIEVABLE  Remember, we want wins, so only set goals that you know you can likely achieve!
• RELEVANT  Pick an action that will move you towards your goal.
• and TIME BOUND  Set an end date. Start short term, like daily or weekly.

Post your action steps somewhere visible as a reminder. Let your friends and family know what you’re doing. You may even find an accountability partner to make these changes with you or at least to offer you support and help hold you accountable for your actions. 

6. Support your body’s endurance and recovery

Supplements can play a vital role in enhancing exercise recovery and endurance. When you’re starting a new exercise routine, your body demands additional nutrients to repair muscles, manage inflammation, and maintain energy levels. A high-quality multivitamin is a great foundation, ensuring your body gets essential vitamins and minerals like magnesium, Vitamin D, and B vitamins, which support energy production, muscle function, and recovery.

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For added benefits, consider targeted supplements:

• Electrolytes: Help maintain hydration and support muscle contractions.
• Joint health support: Reduce inflammation and promote joint health.
• Collagen: Aid muscle repair and growth.

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Investing in a comprehensive multivitamin ensures your body has the nutrients it needs to thrive, giving you the stamina and resilience to stay consistent with your new fitness goals.

Embark on your fitness journey today!

Are you eager to start your journey toward a healthier, more active life? Fantastic! Taking the first steps into an exercise routine is one of the best decisions you can make for your well-being. 

Remember, The National Physical Activity Guidelines for Americans recommend at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training on at least two days. This isn’t just about physical fitness; it’s a path to mental well-being, weight management, and reduced risks of chronic diseases like heart disease and type 2 diabetes.

You don’t have to go it alone. A qualified personal trainer can help make sure you’re doing exercises properly as you are starting out. This expertise can be especially welcome to someone as they are just starting out with strength training, as well as to folks who want some further motivation and encouragement to take their training to the next level. Many trainers specialize in working with different populations such as older adults, teens or athletes.

To look for a qualified professional, look for a trainer who is certified with the American College of Sports Medicine (ACSM) or the American Council on Exercise (ACE). The National Academy of Sports Medicine (NASM), National Council on Strength and Fitness (NCSF) and the National Strength and Conditioning Association (NSCA) also offer reputable certifying programs of study for personal trainers. 

Now that you have a roadmap, take action and embark on this empowering journey to a healthier, happier you! Your future self will thank you for it.

References and further reading

https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
https://health.gov/sites/default/files/2019-10/PAG_ExecutiveSummary.pdf
https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_1
Elgaddal N, Kramarow EA, Reuben C. Physical activity among adults aged 18 and over: United States, 2020. NCHS Data Brief, no 443. Hyattsville, MD: National Center for Health Statistics. 2022. DOI: https://dx.doi.org/10.15620/cdc:120213
van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D. How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Front Psychol. 2020 Mar 27;11:560. doi: 10.3389/fpsyg.2020.00560. PMID: 32292376; PMCID: PMC7135855.

The post I want to start exercising! How do I begin? appeared first on Women's Health Network.

We hear a lot about heart health, digestive health and even about brain health, but we don’t often think about how important it is to keep our largest organ, the liver, healthy. Until recently the only perceived danger to the liver was drinking too much alcohol. 

“I’m not an alcoholic,” you may be thinking, “so I don’t have to worry about my liver, right?” 

The truth is, you probably should worry. 

The rise in fatty liver disease

As the standard American diet has changed to include more and more processed foods and sugary drinks, obesity and type 2 diabetes rates have sharply jumped. The same is true for a condition called “non-alcoholic fatty liver disease” (NAFLD). As the name implies, NAFLD is liver dysfunction that involves too much fat stored in liver cells and affects people who drink little to no alcohol. 

Over the past 20 years, non-alcoholic fatty liver disease has silently transformed into a major health problem. Today, about 25-30% of adults in the United States and 10% of children between the ages of 2 and 19 have developed fatty liver, and many more people are at risk of developing it.

Despite this prevalence, fatty liver is often completely overlooked as a health concern. So recently, medical experts have started using a more precise name for the condition. They now call it “metabolic dysfunction-associated fatty liver disease” (MAFLD). They’re doing this to make it clearer that this liver condition is closely connected to other health problems, specifically metabolic disorders such as type 2 diabetes. The hope is that by giving it this new name, more people will become aware of the condition, then there will be less misunderstanding or judgment about it.

In this article we’ll learn about the amazing functions our liver performs, how to evaluate your risk for MAFLD and how to manage it — also, better yet, how it’s possible to prevent or reverse fatty liver with simple lifestyle changes. 

Here’s what you need to know to start protecting the health of your liver.

Why the health of your liver matters 

The liver primarily serves as a filtration system removing toxins and bacteria from over 250 gallons of blood every day. To do so, the liver either breaks down and removes toxins or converts them into something our bodies can safely process. 

Added to this important job, the liver performs hundreds of other vital functions involving every system in our bodies. Here are some of the amazing ways the liver takes care of us.

Why is metabolic dysfunction-associated fatty liver disease so common — and how is it harming us? 

Dietary trends that began in the 80s, including the prevalence of sugary soft drinks and more access to ultra-processed foods, may explain the rise in diagnosis of fatty liver, not only in America, but globally. High intake of sugar is known to stimulate the liver to produce more fat. So the rise of consumption of high fructose corn syrup starting in the 80s may well have contributed to the rise in fatty liver. 

When we consume more calories than we burn, our bodies create additional fat cells to store the surplus energy. From an evolutionary standpoint, this served us well. In times of scarcity, we were able to store energy in these newly created fat cells to use later as a means of survival. 

Now that food is so easily accessible and we rarely go more than 12 hours without eating, this evolutionary safety net is no longer needed, and in some cases, if we aren’t careful, it is working against us.

These fat cells can build up anywhere in our bodies. When they build up in the liver, it is called NAFLD, or more recently MAFLD. Generally, people who are overweight are considered to be more at risk for getting fatty liver. But doctors are also discovering that fatty liver is now showing up more and more in people who are not obese.

You can be thin and have fatty liver

In many cases, thin women are developing fatty livers. Doctors believe the rise in diagnosis is a result of a diet high in sugar or processed foods. And surprisingly, fatty liver can be more dangerous for thin people than for those who are overweight. At least one study shows that lean people with fatty liver are more at risk of dying from the disease. 

It’s important to note that thin people with non-alcoholic fatty liver disease may have other metabolic disorders including high cholesterol, high blood pressure or type 2 diabetes. 

This build up of fat in the liver is not necessarily a problem by itself. But if a fatty liver becomes overburdened with toxins, a virus or bacteria, we are hit with a “double whammy” so to speak. Our now fatty liver cannot perform all the critical functions it is supposed to, and as a result can become inflamed. This is referred to as nonalcoholic steatohepatitis or NASH, and it affects up to 20% of Americans.

This inflammation can lead to further damage in the liver cells including scarring and hardening. Liver disease at this stage is called cirrhosis, something doctors historically only saw in patients with serious alcohol dependency. Cirrhosis can quickly lead to liver failure or liver cancer. 

Who’s most at risk?

An astounding 75% of people who are overweight are believed to have NAFLD. But being overweight isn’t the only indicator. Those with other metabolic disorders are even more likely to have fatty liver. You may be at greater risk if you have: 

• Cardiovascular disease
• High blood pressure
• High cholesterol
• High triglycerides
• Diabetes or prediabetes

How do I know if I have NAFLD or MAFLD?

You might not know because there are usually no obvious symptoms of a fatty liver. Routine blood work may reveal high liver enzymes which could indicate the disease, but it could go unnoticed. 

Be an advocate for your own health by getting regular check ups as well as asking your doctor questions to ensure you understand the results of your blood work.

If you have any of the above risk factors along with high liver enzymes, then your doctor may order an ultrasound or other image testing to get a closer look at the liver to note the extent of the fat buildup. 

If diagnosed with NAFLD or MAFLD it is then important to see a hepatologist who specializes in treating the liver.

Supporting a healthy liver

There is no FDA-approved treatment or prescription for fatty liver, but the good news is that, as with other metabolic disorders, lifestyle changes can significantly impact outcomes. Most doctors seem to laud lifestyle modifications as the best course for improving liver health.  

Research studies have shown that losing 5-10% of body weight, depending on the progression of the disease, can bring about great improvements. This is a pretty significant amount of weight loss for most folks, but the benefits are great. 

Incorporating better nutrition and greater than 150 minutes of moderate exercise each week not only helps improve liver function, it also helps reduce the risk of heart attack and stroke. 

Nutrition to support a healthy liver includes:

Fiber

Foods rich in fiber, such as vegetables, fruits and whole grains help reduce inflammation across the body, including the liver. Try apples (with the skin), whole grain brown rice, whole grain oats, beans and berries. Diets high in fiber also promote healthy weight and a reduction of weight supports healing from NAFLD. Women should aim for 21-28 grams of fiber each day.

Cruciferous vegetables

When you eat cruciferous vegetables like broccoli or Brussels sprouts, your stomach acid breaks down a compound in the vegetables called indole-3-carbinol, which then produces a new compound called Diindolylmethane (DIM). DIM plays a role in stimulating natural detoxification enzymes in the liver and also supports normal hormone metabolism, including estrogen metabolism.

Leafy greens

Foods rich in antioxidants help remove free radicals, molecules that can damage your organs, including your liver. Leafy greens like spinach, kale and collards are great sources of antioxidants. They are also packed with fiber, so they have an added bonus.

Lean protein

Lean proteins help you avoid fats that are hard on your liver. Try lean cuts of chicken or fish and avoid or limit red meat. 

Fish

Fatty fish like salmon are full of omega-3s which lower inflammation and may lower cholesterol.

Nuts

Walnuts and pecans are full of omega-3s, fiber and antioxidants. Almonds contain Vitamin E which has been shown to aid liver health. Be careful with portion size!

Coffee

Researchers are unsure about why this is, but several studies have shown that coffee may lower your chances of liver cancer and reduce the damage of cirrhosis and other liver diseases. Coffee also contains helpful antioxidants. 

Green tea

Green tea has loads of antioxidants. It has been shown to reduce chances of NAFLD. Be sure to enjoy small amounts and avoid the supplements of green tea extract as they have been linked with liver damage. 

Stay hydrated

Our bodies are ¾ water and so is our liver. Staying hydrated keeps our bodies balanced and helps our kidneys flush out the toxins.

Herbs and spices

Those included in cooking like oregano, sage, rosemary, cinnamon, garlic, cumin and curry have been shown to be beneficial. As with the green tea, experts recommend enjoying them in their natural form in cooking and not as a supplement.

Reduce alcohol intake

In general women should not have more than a glass a day. Any more puts a burden on the liver. And it’s easy to drink “too much” without being addicted to alcohol. A standard serving is 5 ounces of wine, 12 ounces of beer and 1.5 ounces of liquor. Most glassware holds a lot more than the standard serving size, so it’s easy to accidentally overdo it if you’re not paying attention. Always talk to your doctor about what’s right for you.

Avoid sugar

The liver uses fructose to make fat, so avoiding added sugar is important. Some studies show that sugar is as bad for the liver as alcohol, even if you’re not overweight. 

Avoid processed foods

Doctors generally advise to avoid unhealthy fats and processed foods. Avoiding these foods will also support reaching and maintaining a healthy weight.

Making lifestyle changes can be challenging for some people, and receiving a diagnosis like fatty liver can take an emotional toll. Your doctor may be able to recommend a nutritionist or even a health coach to provide further education and support.

A few final tips on taking back the health of your liver

Avoid toxins. Weed killer, pesticides, and even beauty and cleaning products can contain a host of toxins that can overwhelm your liver in its attempts to detox these chemicals from your system. Read and heed warning labels on chemical products you come in contact with — or just skip them altogether! It also helps to carefully wash produce to rinse off any excess herbicides before eating.

Be sure to take medication as prescribed. When the liver is overloaded, it is important to be really careful only to take medication as it is prescribed. Even too much over the counter pain reliever can be problematic.

Talk to your doctor about dietary supplements. If you have fatty liver, check with your doctor before taking anything to make sure it’s safe for your situation. Getting excess amounts of Vitamin A, iron and niacin can be more harmful to someone with NAFLD.

Should I try a liver detox? While it might be tempting to try one of the many liver detoxes on the market, there is not much research on their efficacy. They may interact negatively with an already overloaded liver. Be an informed consumer. 

Take charge of your liver health today

Your liver is your body’s unsung hero, performing over 500 vital functions to keep you healthy. However, the rising prevalence of fatty liver disease poses a significant threat to our well-being, regardless of whether you’re overweight or not. 

But here’s the good news: You have the power to protect and repair damage to your liver through simple, yet effective lifestyle changes. Your best bet is to make slow and steady positive changes to your diet and exercise, changes you can maintain over time, and to eliminate any potential causes and risk factors. Your liver will thank you.

Don’t wait until symptoms appear; be proactive about your health. Schedule regular check-ups with your doctor, especially if you have risk factors such as cardiovascular disease, high blood pressure, high cholesterol or diabetes. Early detection and intervention can make a world of difference.

Remember, your liver is a resilient organ, and with the right care, you can ensure it continues to perform its vital functions flawlessly. So, prioritize your liver health today. 

Start your journey to a healthier liver now, and take control of your future. Don’t wait — act today!

The post Are you at risk for fatty liver disease? appeared first on Women's Health Network.

Your body is detoxing all the time. The natural processes of metabolism create streams of waste and on top of that, you’re also ingesting, inhaling and absorbing pathogens, chemicals, allergens and other toxins from the environment around you. As a result, your body must work continually to deactivate and eliminate these harmful substances.

Natural detoxification is a collection of responses that occur throughout your body, literally without pause. Some of what your body flushes out comes from within, including cellular waste and spent hormone metabolites. However, much of what your body must neutralize and expel comes from toxins you are exposed to every day. 

The human body is remarkably successful at disassembling and removing toxic substances and metabolic wastes. This is why when these detoxing abilities stop working so well, you notice it.

Too many toxins = lots of potential symptoms

Diet and lifestyle choices can influence your ability to detoxify, but so can genetic make-up and extended exposure to chemicals and xenoestrogens you come in contact with every day. When toxins build up inside the body, a wide range of effects are possible with some potentially serious consequences.

Symptoms of toxin overload 

• Fatigue 
• Nausea 
• Hives 
• Coughing 
• Sinus congestion 
• Irritability 
• Weight gain
• Indigestion 
• Skin rashes 
• Sneezing 
• Insomnia or sleepiness 
• Fuzzy thinking 
• Bloating 
• Acne 
• Wheezing 
• Backache 
• Headaches 
• Constipation 
• Joint pain 
• Chest pain 
• Allergy-like responses  

Blocked or impaired detoxification is often at the root of a woman’s symptoms and health issues, including hormonal imbalance. Toxin overload can also intensify other internal imbalances, including those involving digestion and inflammation.

Are you experiencing signs that your body’s hardworking detoxification systems could use some added support? Here’s where vitamins and supplements come in.

Learn which natural compounds can add critical support in helping to repair and optimize your detoxification pathways.   

Best vitamins and supplements for detoxification support 

Probiotics

Probiotics are beneficial bacteria that promote a healthy gut environment. They play a crucial role in detoxification by optimizing digestion and nutrient absorption, reducing inflammation and giving support to immune function. Incorporating probiotics into your routine can enhance your body’s ability to eliminate toxins.

What does the research say? A 2022 study investigating the effects of probiotics on liver function and detoxification in patients with non-alcoholic fatty liver disease found that probiotic supplementation improved liver enzyme levels, regulated lipid metabolism and reduced insulin resistance. You can reap these benefits by taking a superior probiotic supplement like our exclusive multi-strain Super Biotic formula.

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Green tea

The liver is your body’s filtration system. It filters out toxins carried in your blood and converts them into waste products that your body expels through your urine. Green tea is rich in powerful antioxidants called catechins that can help protect the liver and prevent liver cell damage, optimizing liver function. Compounds in green tea also promote enzyme activity in the liver that helps to make the organ’s detoxification function more efficient.

DIM

When you eat cruciferous vegetables, such as broccoli or Brussels sprouts, your stomach acid breaks down a compound in the vegetables called indole-3-carbinol, which then produces a new compound called Diindolylmethane (DIM). DIM plays a role in stimulating natural detoxification enzymes and also supports normal hormone metabolism, including estrogen metabolism — helping to rebalance hormones and reduce hormonal symptoms. Get more DIM by eating cruciferous vegetables or taking a quality DIM supplement.

Glutathione

Often referred to as the “master antioxidant,” glutathione plays a crucial role in cellular detoxification. It helps neutralize harmful substances, supports liver function, and aids in the elimination of heavy metals and toxins from the body. A pilot study published in the journal BMC Gastroenterology examined the effects of glutathione supplementation in patients with non-alcoholic fatty liver disease. The study revealed that glutathione supplementation improved liver enzymes, reduced oxidative stress and enhanced the body’s detoxification capacity.

N-acetylcysteine (NAC)

NAC is an amino acid derivative that supports liver health and boosts the production of glutathione. NAC also acts directly as a scavenger of free radicals. Food sources of NAC include protein-rich foods such as beef, turkey, eggs, fish and nuts.

Spirulina

Spirulina is a nutrient-rich blue-green algae packed with vitamins, minerals and antioxidants. Its detoxifying properties are attributed to chlorophyll, which aids in removing toxins, supports liver function and boosts the immune system. In animal studies, spirulina supplementation has been shown to significantly reduce the toxic effects of heavy metals, enhance liver function and promote detoxification processes.

Magnesium

Magnesium is an essential mineral that participates in over 300 enzymatic reactions in the body, including those involved in detoxification. As the body detoxes, the mineral helps prevent depletion of antioxidants by helping maintain sufficient levels of glutathione and other antioxidants in cells. A review published in the journal Magnesium Research highlighted magnesium’s ability to support liver detoxification pathways, while also promoting relaxation and reducing stress. 

Tip: For a soothing detox bath, pour a cup of Epsom salts (magnesium sulfate) and 10 drops of lavender essential oil into the tub. Swirl your hand in the water to dissolve the salts. Detox – and relax! 

Milk thistle

Milk thistle is a well-known herb with hepatoprotective properties, meaning it supports liver health. It helps enhance liver detoxification pathways, protect liver cells from damage and aid in the removal of toxins – making it an excellent supplement for overall detoxification.

L-glutamine

L-glutamine is an amino acid that supports detoxification by cleansing the body from high levels of ammonia. It acts as a buffer and helps convert excess ammonia into other amino acids, amino sugars and urea. L-glutamine also supports gut health and aids in restoration of the intestinal lining. By promoting a healthy gut environment, L-glutamine helps optimize digestion and nutrient absorption, which are crucial for effective detoxification.

Our tips for how to detox – naturally! 

• Heal your gut first and foremost, starting with becoming aware of sensitivities and allergies. Your body makes its first pass at detoxifying in the GI tract and the more you can ditch then and there, the better.

• Detoxify your emotions through therapy, acupuncture, massage and/or exercise. Try to resolve toxic relationships and choose enjoyable social activities as often as you can. This mind-body connection matters!

• Talk to a functional medicine practitioner about special testing to determine if you have a genetic polymorphism that affects your ability to detoxify. Take steps to support your liver function as necessary.

• Keep your house clean, and consider investing in air and water purifiers and filters. Change vacuum cleaner bags often, and use “green” cleaners and food storage.

We have many more tips on natural detox! Start here to learn more!

The post Best vitamins and supplements for detoxification support appeared first on Women's Health Network.

Do you wake up in the middle of the night and then have a terrible time getting back to sleep? In traditional Chinese medicine, waking between the hours of 1 – 3 AM correlates with the “time of the liver,” a cycle in which your liver, the body’s largest detox organ, is highly active. By waking, and especially not being able to fall right back to sleep, it may be the liver giving you a sign that it needs a detox of its own. 

There’s a lot you can do to give your liver some love and help it with detoxifying. One of my favorite tools for doing this is to make and use a castor oil pack. 

Using a castor oil pack placed on the skin over the liver is a time-honored tradition. Many schools of traditional medicine have used castor oil to help support optimized liver function, to improve detoxification and hormonal balance, and to reduce inflammation in the liver. Castor oil is prized for its ricinoleic acid, a compound in castor beans believed to help the body rid itself of excess toxins. 

Here’s something else you need to know: castor oil packs work externally to stimulate and soothe the liver, so pair your pack with a high quality liver supplement to give your body internal support as well. We recommend Liver Care, our targeted supplement with powerful antioxidants and herbal extracts that help neutralize toxins, reduce oxidative stress and protect delicate liver cells as they process waste. Giving your liver extra nutritional reinforcement can make the cleansing process more effective and gentler on your body.

Want to give a castor oil pack a try? Here’s what you’ll need and some easy directions to get you started with this relaxing practice. 

Keep up your castor oil pack habit and note any changes, especially this big one — are you sleeping better through the night? 

The post How to add a castor oil pack to your liver detox appeared first on Women's Health Network.

With heating systems on full blast this month, the air in your home may be feeling a little dry and stale. In addition to robbing air of moisture, heating systems can increase amounts of allergy-inducing dust mites, pet dander and mold spores in circulation. Allergies flaring up lately? It’s time to improve indoor air quality! Here are three easy tips to do just that.

Bump spring cleaning up a few weeks. With windows sealed tight in winter, air recirculates in rooms and around the house, picking up dust and allergens that don’t have a way to escape. You end up breathing in this irritant-filled air.

The good news — this is a problem that actually has an easy fix to improve indoor air quality: give your home a good cleaning. Dusting and vacuuming helps cut down on circulating dust, mold and animal dander. The following routines can help:

• Regularly clean bedding, drapes and other items that tend to attract allergens and pet dander.
• Vacuum carpets and area rugs at least once or twice a week with a vacuum cleaner equipped with a HEPA filter; regularly sweep and mop hardwood and tile floors.
• Clear out clutter — a known magnet for dust and mold!
• Wipe down walls with a damp cloth, especially near heating vents where dust can accumulate.

Fill your home with plants — but not for the reason you think. The idea that houseplants can filter toxins from the air to improve indoor air quality is such a lovely notion, but unfortunately, the science just doesn’t bear this out. However, that doesn’t mean that houseplants are useless beyond looking pretty. We do know for certain that plants release moisture vapor, which increases humidity in the air around them. Plants release roughly 97% of the water they take in. So if the air in your home feels particularly arid, place several houseplants together in different rooms and you can increase your home’s humidity, which helps keeps respiratory distresses at bay. Just keep your plants watered well so they have moisture to give back.

Change your filters. If you have a forced-air heating system, check the electrostatic air filter. Is it filled with trapped dust? It’s time for a change. Electrostatic filters help trap dust and other airborne irritants to prevent them from recirculating throughout your home. Once they’re filled with dust and other gunk, they lose their effectiveness. Aim to change your furnace’s filter at least once per heating season. (You can buy a replacement at the hardware store.)

A bonus tip? Turn down the heat and crack open your windows from time to time to allow outdoor air in to move through your home. Even just 10 minutes every few days can help keep indoor air feeling fresher.

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