Category: Health x Body

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Health x Body Wellbeing

7 Unsanitary Things People Do Each Day

Even the most extreme germaphobes—ones who sanitize every nook and cranny of their homes and avoid shaking hands like the plague—still participate in activities in which germs thrive on every surface. Despite all efforts to keep themselves as healthy and microbe-free as possible, they will still encounter these icky microorganisms on a daily basis.
Heck, anyone will. No sense in worrying.

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In fact, before we get into it, let’s get one thing straight: Germs are not inherently bad. And as one of our experts points out, it’s irrational to think a germ-free life is possible.
But there are a few common places where the make-you-sick kind of microscopic visitors can thrive. The following are just a few of the dirty things we do each day (and ways to clean them up):

Checking Your Mobile Phone

Standing in line, waiting at the doctor’s office, taking a break at work—your cellphone constantly calls to you even when you don’t hear the text notification or feel the vibration. There’s a nagging need to look at it all the time.
On average, we check our phones 47 times a day, according to a study by Deloitte, a professional services network. Eighty nine percent of people check their phones within an hour of waking up, and 81 percent look at their phones in the hour before they fall asleep. In short, we’re smartphone addicts.

Well, a study at University of Arizona found that our cellphones have 10 times more germs than a public toilet. And because everyone knows toilets are dirty, they get cleaned often. Cellphones? Not so much.
“We need to wipe our phones with [disinfectant] solutions at least once in two days,” says Lokesh Sharoff, MBBS, a doctor at P.D Hinduja National Hospital & Medical Research Centre. To remind yourself to clean your phone, keep a bottle near the charger.

Biting Pens

“People also have a habit of biting or licking the opposite side of the pen, which do carry a lot of germs,” says Sharoff. A nervous habit for many, gnawing on a pen can not only serve as an unsanitary action, but it can also damage your teeth.

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Health resource Health Guidance for Better Health offers the following suggestions for curbing the habit:

  • Coat your pens with nail varnish to make them taste bad
  • Wrap the pen with tape
  • Choose a non-tempting type of pen (a metal pen won’t look as tasty)
  • Let others know you’re trying to stop chewing on pens and ask them to hold you accountable

Using a Shopping Cart

With all the people who touch shopping carts on a daily basis, all the food that moves in and out of them, and all the employees who rarely clean them, the fact that shopping carts offer some of the dirtiest public surfaces should come as no surprise.
In study published in Food Protection Trends, researchers sampled 85 shopping carts throughout the West Coast and found that the cart surfaces contained more bacteria than 100 public restrooms—even including the filthiest parts of a toilet: the seat and the handle.

On top of that, researchers discovered half of the carts contained E. coli, and 72 percent contained coliform bacteria. The elevated level of coliform meant that fecal matter was involved in the contamination.
Before you start shopping, carry wipes into the store with you and wipe down the cart before you use it. After your grocery trip and before you put away your purchases, be sure to wash your hands.
Tsippora Shainhouse, a dermatologist and pediatrician, says to wash for 15 seconds and sing the ABCs in your head to ensure you get everything.

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“To make sure that your hands don’t take the brunt of this washing,” she adds, “use a moisturizing cream afterwards, preferably one with ceramides that help maintain the skin barrier.”
According to the Centers for Disease Control and Prevention, “Keeping hands clean through improved hand hygiene is one of the most important steps we can take to avoid getting sick and spreading germs to others.”

Visiting Your Office Break Room

You probably hit the office break room a couple of times a day to fill up your cup of coffee and pick up your lunch bag. Beware: The break room and kitchen are the worst places for office germs.
In “one of the most detailed and comprehensive studies ever conducted on identifying workplace hot spots where germs can lurk,” microbiologist Charles Gerba, in concert with Kimberly-Clark Professional, found that the break room, especially the sink and microwave handles, were “the dirtiest surfaces touched by office workers on a daily basis.”

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In this study, hygienists from Kimberly-Clark Professional, a subsidiary of personal care item producer Kimberly-Clark, collected almost 5,000 swabs from office buildings with more than 3,000 staff members. The office buildings included organizations from a range of industries, including law firms, insurance companies, healthcare, and call centers. Some of the dirtiest parts of the break room, their test results showed, were the handles of the sink faucets, microwave, and refrigerator doors.
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To work toward a cleaner workplace, management should offer easy access to cleaning solutions, like keeping hand and cleaning wipes next to areas that people often touch.
Christopher Calapai, DO, a board-certified osteopathic physician, also advises routinely washing your hands and using Lysol sprays in the office.

Driving

You have enough to worry about a lot when you’re driving—distracted, impaired, or lead-footed drivers, for instance—and now you can add germs to the list.
“Typically, things that we have our hands on all the time are risks, including money, telephones in offices, [and] some surfaces at home and in the workplace,” says Calapai. And all those germs make it onto your steering wheel.

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In a study out of Queen Mary University in London, researchers found that car steering wheels contained about nine times as many germs as a public toilet seat.
One of the germs researchers found was Bacillus cereus, which can bring on food poisoning, according to CBS News’ report on the study.
To avoid tracking germs back to your steering wheel, carry an alcohol-based hand sanitizer with you. “I always have one in the side bucket of my car. I rub it into my hands as I get into my car to make sure that I do not transfer any outside germs onto my steering wheel,” says Shainhouse.

Pumping Gas

According to a study out of the University of Arizona (as reported on by CleanTechnica), pumping gas is the most germ-filled everyday activity you can do.
The trusty team of microbiologist Charles Gerba and researchers from Kimberly-Clark Professional found that 71 percent of gas pump handles are highly contaminated “with sorts of microbes most highly associated with illness and disease.”

To prevent adding to the germ pile, you should wash your hands before using the gas pump. Also, keep a bottle of hand sanitizer in your glove compartment to use after you fill up.

Typing

Office workers, take note: Your keyboard, like many things on this list, is dirtier than a public toilet.
A consumer group called Which? tested 33 keyboards in their London offices and found that they housed germs that could cause food poisoning, according to the BBC. Of those tested, “four were regarded as a potential health hazard,” and another contained five times more germs than one of the office’s toilet seats. It was so dirty (with 150 times the recommended bacteria limit) that the tester had the keyboard removed and quarantined.

The less grime on your keyboard, the less material there is for bacteria to consume. According to Intel, to keep your keyboard clean, you should:

  • Spray it with a can of compressed air, which you can pick up at any office supply store
  • Vacuum it with a dust attachment
  • Turn it upside down and lightly tap the keyboard to knock away loose crumbs
  • Use the sticky part of a Post-it note for the hard-to-remove crumbs
  • Use cotton swabs around the keys
  • Use a screen wipe on the stubborn sections
  • Avoid eating over your keyboard

Keeping Yourself Healthy

Overall, you can take additional steps to keep yourself as germ-free as possible. Most of them are fairly elementary.
“The best hygiene tip is to just exercise common sense and practice good hand hygiene when in situations such as public transportation, restroom use, and prior to eating,” says Amesh A. Adalja, MD, senior scholar at the Johns Hopkins Center for Health Security.

Ian Tong, MD, chief medical officer at Doctor On Demand, points out that brushing your teeth often when you are sick can help clear your mouth of germs.


Oh, and don’t forget to take your vitamins. “Consider taking vitamin D supplements—2000 IU—daily,” Shainhouse says. “The theory is that vitamin D is necessary for the body to make cathelicidins, part of the innate immune system that helps fight off infections.”

If it isn’t clear by now, you cannot live germ free.

Adalja is sure to note that the planet teems with microbes, the majority of which do no harm and are necessary for normal human functioning. “It is misguided to think that one can—or would want to—avoid germs altogether.”
Even spraying down your house, your car, and your clothes will not rid your life of microbes. To avoid the nasty ones, all you can do is keep yourself as healthy as possible by frequently washing your hands, keeping sanitizer (hand sanitizer, disinfectant wipes, the like) in the proper places, and making sure you’re getting all of the necessary vitamins and minerals to strengthen your immune system.

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Health x Body Wellbeing

Asked And Answered: Here's What You Need To Know About Breast Implants

When it comes to appearance, there’s no doubt that Americans are a bit obsessed with breasts. Breasts are a symbol of femininity, and if you’re not happy with yours it can really knock your self-confidence, no matter how much you believe you should love your body as it comes.  
Although there is no doubt that beauty comes in every shape and (cup) size, we also live in a time when women are empowered to make whatever choices about their bodies are best for them—including whether to get breast implants.
You might be curious about breast implants for a number of reasons: Maybe you were never happy with your breasts. Perhaps you lost one or both due to cancer. Transgender women often find that breast implants help their external appearance match what’s in their hearts and minds. Others opt for breast implants to balance out uneven breasts.
In short, there are a variety of reasons—from health to personal preference—that women decide to get breast implants, and ultimately, no matter the reason, there should be no shame in considering changing your body if you believe it will make you happier.
No matter the reason you’re looking into breast implants, it can be hard to find reliable information that is backed by science. Reality TV and Hollywood stereotypes paint a certain picture about women who go under the knife, but the truth is that breast augmentation is the most common form of plastic surgery: In 2016 the surgery was performed 290,000 times in America, according to the American Society of Plastic Surgeons. That was an increase of 4 percent from the year before.
Whether you’re preparing for your upcoming breast augmentation or just beginning to consider getting breast implants, we want you armed with all the knowledge you need. HealthyWay took the most common questions about boob jobs to the doctors who perform them every day.
Here are your breast implant questions, asked and answered.

Q: What are the different types of breast implants, and how do I choose which is best for me?

A: All breast implants have an exterior made from silicone. It’s what’s inside that makes them different. Breast implants are either prefilled with a silicone gel, or they are filled with a saline solution once they are inserted.
Each has advantages and disadvantages. Saline breast implants are slightly less expensive, and since they can be filled once they’re inserted, doctors are able to insert them through a smaller incision, says Scott Newman, MD, a plastic surgeon based in New York City. However, because saline breast implants need to be filled, the implants have valves on them, “which makes the product less reliable,” he says.
Silicone breast implants, on the other hand, are prefilled. They generally require a slightly larger incision to be inserted into the breast tissue. However, because silicone gel comes in varying thicknesses, the person receiving the implant has more control over what the breasts will feel like. Which brings us to…

Q: Will my breast implants feel (and look) real?

A: There are a lot of stereotypes about what breast implants feel and look like post-surgery. Many women worry their new breasts will be too big or too hard. However, it’s entirely possible to work with your doctor to get breast implants that look and feel natural. Here are a few things to consider:

Your breasts will feel different depending on what type of breast implants you choose.

“Saline implants often feel different than natural breast tissue and that’s the main advantage to silicone implants: they feel more natural and believable,” Newman says.

Saline breast implants are also more likely to be seen or felt through the skin.

This is an effect known as rippling, says Dana Goldberg, MD, a Florida-based board-certified plastic surgeon. That said, advancements in silicone technology have made silicone breast implants less likely to experience rippling.
“Silicone implants have been modified several times since their invention,” she says. “Current implants have what is known as generation five gel, also called gummy bear gel. This gel tends to settle less over time, which can help maintain more fullness in the upper breast and minimize rippling.”

To get the results you want, do your research and talk with your doctor ahead of time.

Goldberg says most patients want natural-looking results, with breasts that are proportional to the rest of their figure. Your doctor can walk you through the sizes and shapes of breast implants to help you decide what will suit your body best.
“Most women in the U.S. choose implants with a smooth, round silicone shell … but there are also textured implants and anatomic-shaped implants,” she notes. According to a Simply Breasts resource, anatomical implants are more of a teardrop shape that mimics the fullness at the bottom of a natural breast and avoids the noticeable protrusion at the top of round implants.
Doctors may encourage women who opt for anatomical implants to choose ones with a textured surface, which promotes healing and prevents the implants from rotating in the surgical pocket.

Q: How much do breast implants cost? And will insurance cover breast implant surgery?

A: As with many medical procedures, the cost for breast implants varies widely depending on where the procedure is done and individual factors around your needs as a patient. In 2016, the average cost of breast implant surgery was $3,719, according to the American Society of Plastic Surgeons. Note that you may need to pay additional costs for hospital fees and anesthesia.
Insurance does not typically cover breast augmentation (although if you’re having reconstruction the answer may be different). It’s important to note that not only does insurance not cover the procedure, but most plans won’t cover costs due to complications from the surgery. Additionally, some plans do not cover costs associated with the treatment of breast disease—including breast cancer—in individuals with implants. Because of this, it’s important to thoroughly review your insurance plan to understand what effect breast implants may have on future coverage.
It’s also worth noting that it’s fairly expensive to get breast implants removed, and that surgery typically is not covered by insurance either. In 2016, the average cost for breast implant removal was $2,506.

Q: What is the breast implant surgery like?

A: Going under the knife isn’t for the faint of heart, which keeps many people from getting breast implants. So, what’s the surgery like? The good news is that it’s relatively easy, as surgeries go. The bad news is that any surgical procedure carries risks.
In general, breast implant surgery is done at an outpatient facility and takes between one and two hours, although it can be longer in more complex cases or for people having a reconstruction. The surgery can be done under general anesthesia or under deep sedation, so you and your doctor will work together to decide which option is best in your case.
Once you are under anesthesia, the surgery begins. An incision is made around the areola or near the fold on the underside of the breast. (Saline breast implants can even be inserted through a small incision in the belly button, Goldberg notes.) Next the implant is put in place, and finally the incision is closed up.
Of course, that’s a fairly basic overview of the breast implant surgery. “The specifics of the surgery are very individualized,” Newman says. If you are seriously considering breast implants, it’s best to talk to a surgeon who can discuss what the surgery would be like for you given your unique anatomy and medical history.

Q: How bad is the recovery?

A: The worst thing about breast implant surgery isn’t usually the actual procedure, but the recovery. However, most patients experience a fairly easy recovery from breast augmentations.  
“In typical cases where implants are placed under the chest muscle, most of my patients will return to work by the second or third day,” Newman says. “Most patients will take pain medicine for the first day. By the second day discomfort is typically present, but normal routines can be resumed.”
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Of course, it will take you a bit longer to get back to the gym, but your day-to-day routine shouldn’t be interrupted for too long.
Many patients also experience some tightness and pressure in their chests as they adjust to the implants.
“I tell women who have children that the discomfort after surgery feels a lot like engorgement from [linkbuilder id=”6085″ text=”breast milk”] coming in,” Goldberg says. “For women who haven’t had children, it feels like you did way too many pushups.”
Speaking of milk….

Q: Will I be able to breastfeed with breast implants?

A: It depends. Of course, not all women are able to breastfeed under normal circumstances anyway, but previous breast implant surgery can add a complicating factor. However, getting breast implants shouldn’t interfere too much with your ability to lactate.
“Not all women are able to breastfeed, so no surgeon can promise a patient she will be able to breastfeed after surgery,” Goldberg says. “That said, most patients will be able to breastfeed. A small implant placed through an incision in the breast fold gives the best chance of being able to breastfeed since the breast ducts to the nipple are not cut during surgery.”
If you have a strong desire to breastfeed and are not yet done having children, talk to your doctor about what surgical options will be best for you.

Q: Will I have the same level of feeling and sensation after getting breast implants?

A: For many women, breasts and nipples are important erogenous zones, so many patients want to make sure that they will not lose sensation if they get breast implants. While you might lose sensation immediately after surgery, it’s likely that normal sensation will return, the pros say.
“In my practice it’s rare for a patient to lose nipple sensation, although it’s common to see a loss (or change) in sensation temporarily,” Newman says. This is most common in patients who have the breast implant inserted through their nipple or areola.
Goldberg says that in her experience most patients regain full sensation within six to 12 months. However, if preserving sensation is a priority for you, make sure that your doctor knows that and can make plans accordingly.
“Since the main nerve to the nipple comes from the side of the rib cage, implants that are wider than the natural breast have a much higher chance of affecting sensation,” Goldberg says.  

Q: Do breast implants really need to be replaced every few years?

A: “If you only want to have one surgery in your life, then implants are not for you,” Goldberg says.
Right now, it’s recommended that most breast implants be replaced every 10 years. However, Newman says he expects this to change as technology around implants continues to improve.
“As additional data is collected I do expect that this timeframe will eventually be lengthened,” he says. “Implant companies currently offer 10-year warranties for some implants.”

Q: What’s the difference between breast implants and a breast lift?

A: Breast implants involve putting additional material into the body, while breast lifts involve reshaping the tissue that you have naturally. Adam Schaffner, MD, a board-certified plastic surgeon and the director of the Plastic Surgery Institute of New York, explains:
“A breast augmentation (placing breast implants) increases the size and upper pole fullness of the breast,” he says. “A breast lift raises the position of the nipple-areolar complex and the breast tissue. They may be performed at different times or during the same operation.”
Sometimes getting breast implants can naturally lift your breasts, Newman adds.
“Breast augmentation alone does tighten the breast, so there are cases where the breast can be lifted just from inserting an implant,” Newman says. “There are times that I have been able to give a patient the lift they want just by inserting an implant, but these cases need to be determined individually.”

Q: Are breast implants linked to cancer?

A: “There has never been a link found between breast implants and breast cancer, period,” Newman says. “The question more so is whether breast implants affect breast cancer detection and they absolutely do.”
Luckily, it’s usually a positive effect.
“In fact, there is some data to suggest that breast cancers are easier to find in breast augmentation patients, and when they are found, they’re typically found at an earlier stage,” he says.

Q: What else should I consider before getting breast implants?

A: Deciding whether to permanently change your body is a big decision that shouldn’t be made with only the physical considerations in mind. It’s important to think about how you’ll feel about your breasts and body after surgery, and not to expect your breast implants to automatically fix any body image issues you might have.
“It is important that patients have realistic expectations about results,” Newman says. “A good plastic surgeon will give a patient significant time and will understand a patient’s true motivation. Implants will simply change someone’s physical appearance and, while that often does result in increased self-confidence, it will not change underlying psychological concerns.”
Want more information on breast implants? Use this search tool from the American Society of Plastic Surgeons to help you find a board-certified plastic surgeon near you.

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Health x Body Wellbeing

Yeast Infection Symptoms Every Woman Should Know

If there’s one thing most of us hate to talk about, it’s probably vaginal health. Sure you can dish with your girlfriends about politics, money, and sex, but when it comes to questioning disconcerting or uncomfortable symptoms in your genitals, most women clam right up.
It’s not hard to understand why. Talking about yeast infections symptoms, such as burning, itching, or discharge, just sounds unpleasant. Add to that the fact that yeast infection symptoms can be associated with stigmatized conditions like sexually transmitted diseases, and it gives you even more reason to keep quiet.
But keeping vaginal health a taboo subject doesn’t do anyone any good. As women we need to be aware of our vaginal health—and how to know when something is amiss. One of the most common vaginal issues is yeast infections, so knowing what to look for when it comes to yeast infection symptoms is very important.
About 75 percent of women will have a yeast infection during their lives, according to the Office on Women’s Health (OWH), part of the U.S. Department of Health and Human Services. About half of women will have more than one. Because yeast infection symptoms are most common during the childbearing years—between puberty and menopause—chances are that you’re in the age group that is most affected.
Yeast infection symptoms can be tough to talk about, but knowing what to look for can help keep your entire system in optimal health. Here’s everything you need to know about yeast infection symptoms, including how to treat the infection and when it’s time to get professional medical help.

What are yeast infections?

Yeast infections occur when the body has too much of a fungus called candida, according to the OWH. This species of fungus is naturally found in the gut and genitals of most healthy people, but its growth is kept in check by bacteria and the natural acidity of the body. If either of those fall out of balance, however, candida can thrive, which leads to infection.
When we think about yeast infections, we most commonly think of vaginal yeast infections. Although these are the most common types of yeast infections, there are other types to be aware of. Men can experience yeast infections on their genitals as well. Yeast infection symptoms in men include itching in the genitals.
Infants also commonly experience yeast infection in their mouths, a condition that is known as thrush. With thrush, yeast infection symptoms manifest as small white dots and soreness in the infant’s mouth. Breastfeeding mothers can also experience thrush on their nipples, which is characterized by a burning sensation, especially when nursing.
“The pain is usually ongoing and doesn’t go away with improved positioning or attachment of the baby or in between feeds,” says Hannah Braye, a nutritional therapist and technical advisor at Protexin.
Yeast infections can also take root in the gut, on the skin, or in the mouths of adults, particularly older adults who use dentures. If you have a yeast infection in one area, you might want to keep a closer eye on other areas of your body, looking out for yeast infection symptoms.
“Oral and genital yeast infections are also a common indication that there may be yeast overgrowth in the gut,” Braye says.
Vaginal yeast infections occur when there is too much yeast in the vagina. This causes yeast infection symptoms, including an itching and burning sensation on the vulva, the exterior area around the vagina. The infection can also cause excess discharge.
Since vaginal yeast infections are most common and most concerning to many women, that’s what we’ll focus on. When we mention yeast infections, we’re referring to vaginal yeast infections from this point forward.

Why do I get yeast infections?

As we mentioned above, yeast infections are caused by an overgrowth of naturally occuring bacteria. But what allows that to happen?
Fungal growth in the body is kept in check by beneficial bacteria and environmental conditions. If either of those change, there can be a surge in fungus, like candida. One way this can happen is through use of antibiotics, which wipe out infection but also can deplete good bacteria that keep fungus like candida in check. If you’re on antibiotics, be sure to keep an eye out for yeast infection symptoms.
But antibiotics are just one of a host of reasons that your body’s natural system can be thrown out of whack.
“Levels of beneficial bacteria and the immune system can become depressed by a number of factors, including prolonged antibiotic use (the biggest risk factor), nutrient deficiencies from a poor diet, impaired liver function, decreased digestive secretions, smoking, alcohol, hidden food intolerances, oral contraceptives, and other medications and stress,” Braye says.
In short, there are many reasons that you can naturally develop a yeast infection.
However, it’s important to remember that yeast infections can also be passed through sex (although they’re not considered a sexually transmitted infection because there are other ways to get them). According to the OWH, about 15 percent of men will get a yeast infection if they have unprotected sex with a woman who has an infection. Between female partners the transmission rate is higher. If your partner has been diagnosed, be sure to keep a close lookout for yeast infection symptoms in yourself.

What are the symptoms of yeast infections?

Most often, yeast infection symptoms include burning, itching, and a cottage cheese–looking vaginal discharge, according to Mary Jane Minkin, an OB-GYN at Yale New Haven Hospital. Although the discharge is distinctive looking, it should not smell bad. Women might also experience pain while urinating or having sex and burning during intercourse.
Yeast infection symptoms can mirror the symptoms of many other conditions, so it can be tough to know whether you truly have a yeast infection, Minkin says.
“Women often think they have a yeast infection when they really have another type of vaginitis (vaginal infection),” says Minkin. “Also, women may have topical irritation from a bubble bath, soap, or laundry detergent which will present just like a yeast infection.”
If you think you have yeast infection symptoms, you can try using an over-the-counter cream to treat the infection, Minkin says. If it doesn’t improve fairly quickly, you’re probably dealing with another condition that is mirroring yeast infection symptoms.
For the fastest and most definitive answer to whether you have a yeast infection, visit your healthcare provider. In addition to looking at your vagina and vulva, a healthcare professional can take a swab of the area and examine the fungus under a microscope to determine whether it is in fact candida.

Yeast Infections During Pregnancy

Experiencing yeast infection symptoms during pregnancy can be frightening, especially as you’re navigating all the changes that pregnancy brings and worrying about the health of your unborn baby. Frustratingly, yeast infections are fairly common among pregnant women.
“Vaginal yeast infections are especially common during pregnancy because hormone changes can disrupt the pH balance of the vagina,” Braye says.
In most cases, having a yeast infection while pregnant will have no effect on your baby. However, as a precaution, it’s important to get treatment as soon as you begin seeing yeast infection symptoms, especially if you are close to delivery.
“If the infection is left untreated until the time of birth, there is an increased chance of the infant picking up the infection as it passes through the birth canal. This most commonly manifests in the infant as a yeast infection in the mouth or skin,” Braye says.
Minkin says it is perfectly okay to use an over-the-counter product like Monistat to treat yeast infection symptoms while pregnant. Vaginal creams or suppositories that contain miconazole or clotrimazole are safe during pregnancy, but you should not use the oral fluconazole tablet to treat a yeast infection during pregnancy, since it has been linked to birth defects.

What are recurring yeast infections?

If you’re experiencing yeast infection symptoms regularly, it’s time to talk to your healthcare provider to identify factors that could be the underlying cause.
“If women keep on getting yeast infections, I would encourage them to check in with their healthcare provider, because women can have recurrent yeast infections from diabetes or even HIV infections,” Minkin says. “So with recurrent infections, do check it out.”
There are a number of factors that can contribute to reoccuring yeast infections. According to the OWH, women who have diabetes, HIV or other immunocompromising diseases, or who are pregnant or taking hormonal birth control are more at risk. Taking antibiotics frequently can also increase your risk.
If you’re experiencing yeast infection symptoms regularly, work with your doctor to evaluate why that might be the case. 
“Reoccuring yeast infections typically occur when the root causes of the problem (including poor diet, bacterial imbalances, and lifestyle factors) aren’t addressed,” Braye says. “While medications can reduce levels of yeast in the short term, if the underlying causes persist, the yeast is likely to regrow, as the body’s defenses are still compromised. Addressing the underlying drivers of infections by making dietary changes, rectifying nutrient deficiencies, rebalancing the gut and genital microflora, and reducing stress levels etc. is therefore necessary for long-term resolution.”

Preventing Yeast Infections

Yeast thrives in warm, moist environments and feeds on sugar. Typically the candida fungus is kept in check because of vaginal acidity and the presence of bacteria. With these things in mind, there are certain steps you can take to prevent yeast infections and keep those unpleasant yeast infection symptoms from ruining your day, according to the OWH.
First, don’t douche. Doing so can disrupt the natural balance of your vagina, eliminating good bacteria and making the environment more alkaline instead of acidic. All of that can allow candida to flourish.
In addition, avoid using scented products around your vagina and vulva, including bubble baths, sprays, and scented tampons or pads. Reducing moisture can also help prevent yeast infections. Although the genitals are naturally moist, you should take care to change pads and tampons regularly, remove wet swimsuits quickly, and wear cotton underwear, all of which will help to increase airflow and reduce moisture.

Dietary Changes to Prevent Yeast Infections

What you eat can have an impact on how often you are seeing yeast infection symptoms. Since yeast thrives on sugar, people who eat lots of sugary foods or who have blood sugar that is not well controlled may experience yeast infection symptoms more regularly.
“Yeast love sugar, so make your yeast mad, and don’t give it to them,” Minkin says.
Yogurt, which contains healthy bacteria and other live cultures, is commonly thought to be beneficial for preventing yeast infection symptoms. Research has shown that women who regularly consume yogurt have less fungal growth in and around their vaginas. Specifically, women who eat yogurt containing Lactobacillus acidophilus bacteria are up to three times less likely to experience yeast infections.

Medical Preventions and Treatments for Yeast Infections

If you have tried natural ways to prevent yeast infections but are still experiencing uncomfortable symptoms, it’s important to treat your infection. Some yeast infections will clear up on their own. But if your symptoms have stuck around for a while, you probably need to treat them, since a yeast infection can spread to other areas of the body
The most common treatment for yeast infections is over-the-counter fungal creams. These are applied topically to the affected area and help to normalize the growth of candida fungus. In addition to creams, there are also antifungal vaginal suppositories available without a prescription. Treatment with these options typically lasts about a week.
Doctors can also prescribe an oral dose of fluconazole or other antifungal medications. Generally this option is given when over-the-counter treatments do not work or when a woman is experiencing recurrent yeast infections. If you regularly experience yeast infection symptoms, your doctor may want you to take oral antifungal medications for up to six months. It’s important to remember, though, that oral antifungal medications are not generally safe to take during pregnancy.
Having a yeast infection certainly isn’t pleasant, but it’s a common experience and nothing to be embarrassed about. Most importantly, remember that it’s best to treat yeast infection symptoms as soon as you see them.

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Tired of Sleepless Nights? Try These Natural Sleep Remedies

If you often have trouble falling asleep, you’re not alone. According to the American Sleep Association, between 50 and 70 million adults in the U.S. experience symptoms associated with sleep disorders at some point in their lives. Insomnia is the most common sleep disorder among adults; 10 percent have chronic insomnia, and 30 percent of the population will experience insomnia at some point.
There are a number of different causes for sleeplessness. Chris Brantner, a certified sleep science coach at SleepZoo, says that smartphone usage is a common cause of restless nights. “Studies show that the majority of people use their phones within 30 minutes of bedtime,” Brantner says. “The light from the phones inhibits melatonin production, tricking the brain into thinking it needs to stay awake.” In case you aren’t familiar, melatonin is a natural hormone produced within our bodies to regulate our sleep patterns. Indeed, numerous studies have shown that screens affect our melatonin levels and thus our circadian rhythm, which is an “internal clock” that tells us when to sleep.
Other major causes for sleep disruption include stress, anxiety, and depression, says Brantner. “Mental health issues and sleeplessness have a symbiotic relationship. Mental health issues hurt sleep and sleep deprivation makes them worse, creating a vicious cycle,” he explains.
Jeffrey Durmer, MD, PhD, says that heightened anxiety is a common cause of sleep-onset insomnia—that is, difficulty initiating sleep. When we experience stressful events, our sleep is typically affected. Durmer, who is the co-founder and chief medical officer of FusionHealth, notes that it’s hard to get back to your regular sleep pattern once it’s been disrupted. “The perpetuation of insomnia—falling asleep, staying asleep, waking up too early, or just feeling tired after sleep—is usually related to a cognitive and/or behavioral problem that we create for ourselves,” he says.
According to Durmer, other causes for sleep-onset insomnia include pain, itchiness, excessive movement, and the presence of other sleep disorders such as obstructive sleep apnea, restless legs syndrome, and circadian rhythm disorders. “Discovering the root cause for the ‘symptom’ of insomnia is key to applying therapy(ies) that will resolve the problem,” he says.

What happens when you don’t get enough sleep?

If you’ve had trouble getting some shut-eye, you’ve probably noticed that your mind struggles to function the next day. Sleeplessness has dire effects on both your mind and body, according to Arielle Levitan, MD, a physician of internal medicine and co-founder of Vous Vitamin. Levitan notes that sleeplessness impairs your cognitive functions, meaning that it becomes harder for us to focus when we’re tired. We can also become more irritable and distracted. “Many chronic medical issues can get worse with less sleep—high blood pressure, diabetes, fibromyalgia, depression and more,” she says. “Bottom line is, sleep is essential for us to feel and function our best.”
If you’re struggling to regulate your sleep pattern, there’s no doubt it has an impact on your health. So how can you naturally restore your sleep cycle?

Natural Remedies That Can Be Used for Sleep

For those who don’t want to take prescription medication for sleep, there are a number of supplements that can aid sleep naturally.

Melatonin

As mentioned above, melatonin is a hormone produced by the brain to naturally induce sleep. Levitan says that it can be taken as a supplement consistently over a few weeks to “retrain” the brain and regulate the sleep cycle. It’s a very common and effective sleep remedy.
However, as Brantner notes, melatonin can have side effects. “It can leave you feeling groggy when you wake in the morning, as the supplement may override your internal biological master clock,” he says. Although it’s a naturally occurring hormone, many people might want other natural options to avoid this grogginess.

Magnesium

Levitan says that she often recommends magnesium to promote muscle relaxation.
And Brantner explains that “magnesium can help you relax as it activates the parasympathetic nervous system. Magnesium not only aids in getting to sleep but has also been shown to improve sleep quality.”

Vitamin B12 and Vitamin D

Levitan says that both vitamin B12 and vitamin D can aid in sleep restoration. “Vitamin B12 is known to help with nerve-related issues and prevent numbness [and] tingling in certain nerves that disrupts sleep,” she says. “Vitamin D helps with muscle relaxation as well and prevents muscle aches and cramps, which often disrupt sleep.”

Iron

If restless legs are causing you to toss and turn throughout the night, Levitan recommends an iron supplement. “Iron plays a role in sleep for those who have restless legs, as iron deficiency is often the underlying cause for restless legs syndrome, a common cause for lack of sleep,” she notes.

Valerian Root

“The natural herb we recommend for sleep [is] primarily valerian root. It has natural sleep-inducing properties,” Levitan says. Some studies have suggested that valerian root can be an effective remedy for sleeplessness, although further research is needed.
“However, be cautious in choosing a reputable certified (USP or GMP) brand and be aware that it often smells or tastes bad,” she adds. To tone down the taste, try mixing the valerian root into some chamomile tea.

Lavender

Levitan says that lavender has soothing properties when inhaled as an essential oil. Indeed, a 2016 study of college students showed that inhaling lavender improved their sleep hygiene and quality of sleep. Further studies have shown that it can improve sleep, perhaps because it has a relaxing effect on the body and mind. Drinking some aromatic lavender tea or diffusing some essential oils might help you sleep.

Cannabidiol Oil and Medical Marijuana

Brantner points out that cannabidiol (CBD) oil, which is derived from cannabis plants, can be used as a sleep aid. It can also help by reducing factors that contribute to insomnia, such as anxiety and chronic pain. Notably, a 2008 study shows that medical cannabis reduces the amount of rapid eye movement (REM) sleep we get. Since REM sleep is the period in which we have dreams (or nightmares), it can improve sleep for those who have post-traumatic stress disorder (PTSD)–related nightmares.

Chamomile Tea

Although published research on chamomile tea is limited, one 2013 study showed that regularly drinking chamomile tea might have positive effects. The study focused on 80 sleep-disturbed mothers struggling with postpartum depression. Researchers found that chamomile tea seemed to relieve sleeplessness and some symptoms of depression—but only in the short term.
It’s always important to be aware that many natural substances have limitations. Although it’s essential that you speak to your physician before trying these natural sleep remedies, most have few if any side effects. Durmer notes that many of these supplements—including valerian root—need to be studied further to confirm their effect on sleep.
“Cause and effect studies are lacking, but many people derive benefits with little to no side effects,” he says. “Unfortunately, there is not a single accepted production standard or testing for supplements, so it is a ‘buyer beware’ environment.”

Lifestyle Changes to Aid Sleep

In addition to natural remedies that can help you sleep, there are a number of lifestyle changes that can also be effective. As Durmer discussed earlier, our own behavior affects our sleep pattern profoundly, which means that we can improve our sleep by changing our own lifestyles. Here are a few lifestyle changes worth trying.

Exercise during the day.

A little exercise during the day can help you sleep soundly at night, according to a number of studies. One study showed that sedentary older adults found that their sleep quality improved when participating in exercise, whereas another study showed that aerobic exercise can improve sleep among older adults.
Durmer suggests participating in high-output activities such as running, cycling, swimming, or rowing during the day. “[This] increases central nervous system signals for sleep, as well as body temperature signals that not only accelerate sleep onset, but also improve the depth of sleep,” he says. (It’s important to note that this should be done at least three hours before you plan to go to bed.)

Eat mindfully.

Our eating habits affect every aspect of our lives, including our sleep. “When it comes to food/nutrition and sleep, the timing and content of your meals is important. Eating spicy, fatty, and/or high caloric food in the hours before bed can activate the nervous system in your gut, which in turn activates your arousal system,” explains Durmer. He notes that going to sleep on a full stomach can also make you struggle with sleep. In other words, you want to be sated at bedtime, but not full.
Need a midnight snack? Brantner suggests a light dairy-based snack. “A glass of warm milk or a piece of cheese would do well,” he says. “The calcium in dairy can assist with melatonin production.” Your grandma had it right—warm milk is a soothing and relaxing nighttime snack.

Avoid screens.

One of the most important lifestyle changes you can make is avoiding screens. Reduce the time you spend looking at a screen, especially in the evenings. Looking at phone, television, or computer screens can have an impact on melatonin production. For this reason, Brantner suggests avoiding screens for at least one hour before bedtime.

Consider trying cognitive behavioral therapy for insomnia.

If sleeplessness is a recurring issue for you and other efforts aren’t fixing the problem, consider cognitive behavioral therapy for insomnia, known as CBTi. “Therapists trained in CBTi can tailor a 6–8 week program for your needs or you can try one of the clinically validated online CBTi programs available through the internet,” Durmer suggests. “Both in-person and online CBTi programs are very effective at treating the root cause of insomnia and provide strategies and tactics that make it possible to avoid insomnia from occurring for years.”

Make your bedroom more conducive to sleep.

It’s imperative that your place of rest—that is, your bedroom—is conducive to sleep. You want to make it a comfy, relaxing spot where you can wind down after a long day.
Brantner suggests decluttering your room so that it feels less overwhelming when you enter it. Mess and clutter might overstimulate you, making you feel anxious and worried instead of relaxed. You can also use oil diffusers to release essential oils like lavender. Some studies suggest that white noise machines can also help people fall asleep, so it could be a worthwhile investment for your bedroom.
Try keeping your room cool. According to the National Sleep Foundation, we sleep best when the room temperature is between 60 and 67 degrees. Ensure that your bed is cozy but not too hot. Brantner suggests finding a quality mattress as well as comfortable pillows and blankets.
Lighting is also very important, as light signals to your brain that it’s daytime, which ultimately disturbs your sleep. Brantner recommends using thick curtains to block out light, which can be especially helpful if you live near bright streetlights and busy roads. If you need to use a light in your bedroom before sleep, try dimly lit warm lights.
And of course, make your room a device-free zone. It’s tempting to look at your phone when it’s next to your bed, so place it in another room instead, perhaps charging it for the next day. If you remember you have to email someone during the night and the thought nags at you, keep a pen and paper by your bedside and write it down. Use an old-fashioned, one-function alarm clock instead of your phone.

Pre-Sleep Routine

Both Durmer and Brantner recommend setting a bedtime routine to help you wind down before you sleep. Instead of scrolling through Instagram in bed, for instance, do some relaxing activities that won’t overstimulate you.
These activities could include yoga, meditation, massage, sipping relaxing tea, or some gentle stretching. Since a cool body temperature can help you sleep, Durmer recommends a warm bath or shower. When you get out of the bath or shower, your temperature will rapidly cool, which is the perfect condition for a good night’s rest.
Before you pursue these routines, decide on a time you’d like to go to sleep and a time you’d like to wake up. Brantner recommends waking up around the same time every day. “Your body and mind crave routines,” Brantner explains. “So this will help get your circadian rhythm in check.” It’s also important to ensure you have a hearty, healthy dinner, such as a Buddha bowl, before bedtime.
Different things work for different people, and not all nighttime routines will work for everyone. Gently experiment each night and record how quickly you fall asleep, the quality of your sleep, and how you feel the next day. This could help you figure out what natural sleep remedies will work best for you.
Keen to experiment with routines but not sure where to start? Here’s an example of a weekly outline. Change it according to your own needs.

Monday

  • Have a 15- to 20-minute run during the day, at least three hours before bed.
  • An hour before bedtime, switch your phone to “do not disturb” mode and put it in another room.
  • Have a warm bath with a few drops of lavender essential oil.

Tuesday

  • An hour before bedtime, switch your phone to “do not disturb” mode and put it in another room.
  • Do 15 minutes of yoga. If you need to follow a routine, use a book or print out some instructions so that you don’t have to look it up on a screen.

Wednesday

  • During the day, do some light exercise, such as swimming, cycling, or jogging.
  • An hour before bedtime, switch your phone to “do not disturb” mode and put it in another room.
  • Sip some valerian root tea before bed.

Thursday

  • Try some floor exercises today. Look for a few fun ones online and try out whatever appeals to you!
  • An hour before bedtime, switch your phone to “do not disturb” mode and put it in another room.
  • Meditate for 10 minutes.

Friday

  • Walk for 30 minutes.
  • An hour before bedtime, switch your phone to “do not disturb” mode and put it in another room.
  • Make some chamomile tea an hour before bed.
  • While the tea cools, try some deep-breathing exercises.

Saturday

  • Go on a relaxing walk today.
  • An hour before bedtime, switch your phone to “do not disturb” mode and put it in another room.
  • Try using a white noise machine. If you don’t want to invest in one yet, consider using an app, but don’t look at your screen for too long when you’re setting it up.

Sunday

  • During the day, dance—in a studio, around your room, anywhere—for at least 15 minutes. This pleasurable, fun movement can give you a workout while tiring you out for a good night’s rest.
  • An hour before bedtime, switch your phone to “do not disturb” mode and put it in another room.
  • Give yourself a hand and foot massage using a lightly fragranced lotion or oil.

Once you find a useful routine, stick with it. You can enhance the effect of these lifestyle changes by speaking to your healthcare provider about taking supplements or trying various natural remedies for sleep.
But, as Durmer says, insomnia can be related to a range of factors, and whatever treatment you try, it should directly address the causes of your sleep issues. If you’re struggling to find and deal with what’s at the root of your sleeplessness, speaking to a doctor or sleep coach could be your best bet.
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Health x Body Wellbeing

Don’t Feel The Burn: 7 Proven Home Remedies For Heartburn Relief

You’ve just eaten a delicious meal and sit down to relax when you begin to feel it—the creeping burn rising through your chest. Heartburn is going to disrupt your day, and you might feel helpless when it comes to keeping it under control and eager to find a quick and effective home remedy.
“The first time I had heartburn, I honest to goodness thought that I was having a heart attack,” an aunt told me when I started experiencing the condition during pregnancy. “I really thought I had to go to the ER. Then I took some TUMS.”
She laughed as I looked on, horrified.
If you’re like many women, you’ve either experienced heartburn yourself or seen friends and family members wincing in pain after eating. About 60 million Americans experience heartburn once a month, and about a quarter of us feel the burn every day according to the American College of Gastroenterology (ACG). For most of those people, finding home remedies for heartburn is essential to easing the pain.
That’s because sometimes heartburn can be a minor inconvenience, but other times—like in my aunt’s case—it can cause debilitating discomfort. If you experience heartburn regularly, it can really detract from your quality of life, making it hard to enjoy meals and even keeping you up at night. Because heartburn and indigestion often strike unexpectedly, it’s good to know how a few effective  home remedies for heartburn can keep those uncomfortable symptoms at bay.
Fortunately for millions of heartburn sufferers, there are a few useful  home remedies for heartburn that alleviate discomfort without requiring a trip to the doctor (although, as always, it’s best to speak with your doctor if you are concerned about any aspect of your health).
Here is everything you need to know about heartburn—and which home remedies for heartburn work best according to the experts.  

What causes heartburn?

Despite its name, heartburn actually has nothing to do with your heart, other than the fact that the feeling often originates in the chest before moving upward through the neck and throat.
Heartburn is caused when stomach acid (which helps you digest food) moves backward and upward through the esophagus, the tube that carries food from the mouth to the stomach. According to the ACG, “The prolonged contact of acidic stomach juice with the esophageal lining injures the esophagus and produces a burning discomfort.”
“The esophagus doesn’t have the same protective coating as the stomach, which is designed to withstand very acidic fluid levels, so the acid actually does burn the esophageal lining and cause a burning sensation,” says Kyrin Dunston, MD, a board certified functional medicine specialist.
Normally your esophagus is protected from stomach acid because it is separated from the stomach by a muscle valve called the lower esophageal sphincter. Heartburn occurs when this sphincter relaxes too often, allowing stomach acid flow up into the esophagus. When that happens you’re going to feel discomfort, so it’s important to know which home remedies for heartburn can help.

Heartburn, Acid Reflux, and GERD—Oh My!

Heartburn, acid reflux, and gastroesophageal reflux disease (GERD) are all terms that are thrown around when we talk about stomach acid and the discomfort it can cause. But there are slight differences between the terms according to Dunston.
“Heartburn is the sensation that someone with the occurrence of acid reflux will experience,” she explains. That means that heartburn is the feeling, and acid reflux is the actual occurrence of your stomach acid creeping into your esophagus.
GERD, Dunston explains, is a condition that is diagnosed when acid reflux occurs frequently.
“Gastroesophageal reflux disease is usually referred to when someone has this occurrence on a consistent basis over time and experiences chronic irritation of the lower esophagus in response to the acid,” she explains. “This may or may not be accompanied by symptoms and may or may not need to be controlled with medication.”
A diagnosis of GERD usually involves medical testing and procedures according to the ACG. While home remedies for heartburn might help you manage the symptoms of GERD, you’ll probably need to talk to your doctor about medical treatment options if you’re experiencing heartburn frequently.

Risk Factors for Heartburn: From Food to Lifestyle

Heartburn most commonly occurs when the stomach is full, which can prevent the lower esophageal sphincter from closing properly, Dunston says. This is why heartburn occurs most frequently after eating and why people who suffer from heartburn are advised to eat smaller meals, which is one of the most effective home remedies for heartburn.  
There are other factors that can increase your risk for heartburn according to a scientific review hosted by PubMed Health. A hiatal hernia can cause your stomach bulge out into your chest, restricting your sphincter’s ability to close properly. If your esophagus does not move food down into your stomach quickly enough, you are also more likely to experience heartburn. This particular root cause can be exacerbated by being on hormonal birth control or certain blood pressure medications. Some people believe that being overweight can lead to increased risk of heartburn, but there is debate over this correlation in the scientific community.
Many women find that their heartburn increases during pregnancy, particularly in the third trimester when their baby is taking up an increasing amount of space in the abdominal cavity.
“During pregnancy the enlarging uterus displaces the stomach upwards, which mimics a fuller stomach and also can force the [lower esophageal sphincter] to open, allowing stomach acid to enter the esophagus,” Dunston explains.
Pregnancy hormones can also play a role in pregnancy-related heartburn according to Rebecca Lee, a registered nurse and founder of Remedies For Me. Hormones can slow digestion and relax the muscles in the esophagus that normally push food into the stomach, allowing acid to creep upward, she says.
“The placenta, which produces the hormone progesterone, relaxes the uterine muscles. It also relaxes the valve between the esophagus and stomach, which allows gastric acid to flow backwards into the throat,” Lee explains.
To ease discomfort in the third trimester, most pregnant women are eager to find home remedies for heartburn that are safe for baby as well.

How to Prevent Heartburn Before It Strikes

Now that you know more  about what causes heartburn, you’re probably hoping to learn how to stop it from happening. It turns out that the most effective home remedies for heartburn have to do with prevention.  
Making lifestyle changes can have a huge impact on how frequently you experience heartburn. This is especially true because the foods that comprise a typical modern American diet can increase people’s risk for heartburn according to Dunston. Chocolate, coffee, alcohol, and foods that are fatty or spicy can all cause heartburn or make the condition worse. If you’re looking for effective home remedies for heartburn, you may want to experiment with taking these foods out of your diet.
“[These foods] increase the amount of acid in the stomach that can enter the lower esophagus and thus can increase symptoms,” Dunston explains.
“Dietary changes are extremely effective and in some cases can completely eliminate symptoms over time,” she says. While chocolate, coffee, alcohol, and fatty and spicy foods are the most common dietary irritants for heartburn, you may find other trigger foods that increase your symptoms. Dunston suggests paying close attention to when your experience heartburn in order to identify which foods might be a trigger for you.
Another important lifestyle change that will increase your overall health and reduce the likelihood of heartburn? Quitting smoking. The habit makes symptoms of heartburn worse according to Dunston.  
“Tobacco inhibits saliva, which is the body’s major buffer. Tobacco may also stimulate stomach acid production and relax the muscle between the esophagus and the stomach, permitting acid reflux to occur,” according to the ACG.
If you make these large changes and still find that you’re getting heartburn, it’s time to try more specific, targeted home remedies for heartburn. A good next step is to start eating smaller meals and eating dinner at least three hours before you go to sleep.
“Eating smaller portions allows the stomach to more effectively empty and decrease the pressure on the lower esophageal sphincter, lessening symptoms,” Dunston explains.
Lying down increases pressure on the lower esophageal sphincter, so it’s a good idea to avoid eating for three hours before bed because your stomach will be empty by the time you’re lying down. Without the added pressure of food in your stomach, the lower esophageal sphincter is more likely to close tightly, meaning that you can enjoy a restful night’s sleep without experiencing heartburn.  
If you’re not able to change your meal times, switching up your sleeping position can also help alleviate heartburn.
“Sleeping with several pillows to elevate the upper body helps to alleviate pressure on the lower esophageal sphincter and uses gravity to keep acid in the stomach where it belongs,” Dunston explains.

How to Stop Heartburn Once It’s Started

The worst thing about heartburn is the feeling of helplessness once it’s started. Maybe you indulged in some chocolate or a spicy tomato dish that you knew you shouldn’t have, and now you’re paying the price with searing pain. Thankfully, there are home remedies for heartburn that can help ease the pain after your cheat meal.
There are over-the-counter medications that are designed to help with heartburn, like the popular TUMS. However, there are also a whole host of more natural home remedies for heartburn that are effective. Here are a few of our favorites:

  • Almonds or Almond Milk

    You’ve probably heard of drinking milk to ease the burn of a spicy bite, but when it comes to cooling the fire of heartburn, almond milk is best according to Lee.
    “Almonds soothe the stomach due to [their] high oil content. The fiber in nuts aids in digestion,” she says. If you’re experiencing heartburn, she says you could have a glass of almost milk or eat a handful of almonds, and should experience relief within about half an hour.

  • Kudzu and Apple Juice

    Elizabeth Trattner, an acupuncture physician trained in traditional Chinese medicine, says one of her more reliable treatments for heartburn is kudzu. This vine has been used for thousands of years in Chinese medicine, and recent research has shown that one of its chemical compounds, puerarin, can help alleviate heartburn. Combining kudzu with apple juice, which contains pectin (a plant fiber), can provide on-the-spot relief. You’ll just want to make sure you order kudzu ahead of your next flare-up, since it isn’t particularly easy to find.
    Check out food and nutrition educator Rebecca Katz’s recipe for mellow kudzu elixir to learn how apple juice, kuzu root powder, ginger, vanilla, and cinnamon pair to replace your heartburn-inducing coffee with a beverage that’s both soothing and delicious.

  • Throat Coat Tea

    One of the most unpleasant aspects of heartburn can be the burning or acidic taste at the back of your throat. If you’re experiencing this, Trattner recommends sipping throat coat tea, which can give your throat an added layer of protection. “Throat coat is a tea that contains herbs like slippery elm [to] coat the throat but also line the esophagus and stomach … making it a great remedy before hitting medication.”
    Traditional Medicinals’ organic Throat Coat tea is a popular option for relief on the run, and they even have a Just for Kids blend if your little is in need of a heartburn remedy.

  • Yellow Mustard

    If you’re experiencing heartburn, the last thing you want to eat is probably a spoonful of yellow mustard, but doing so can provide much-needed relief according to Lee.
    “The ingredients in mustard, like vinegar, zinc, and turmeric (which stimulates digestion), can neutralize the acid in the stomach,” Lee explains. Best of all, mustard is a remedy most people already have in their refrigerators. The next time you’re experiencing heartburn, swallow a teaspoon of mustard either on its own or atop a plain cracker. “It works well, and it works fast,” Lee says.

  • Calcium

    Calcium is one of the main ingredients in over-the-counter antacids, Lee explains, but a regular calcium magnesium supplement (which you might already have at home) is just as effective. Taking 1,000 milligrams of calcium a day (alongside magnesium and vitamin D, which help your body absorb calcium) can prevent and treat heartburn.

  • Pickles

    “Pickles and their juices act fast on heartburn,” Lee says. “The vinegar content helps to neutralize [acid] levels in the stomach within minutes.” She advises eating a few pickles or drinking straight pickle juice during a heartburn flare-up. You should experience relief within 10 minutes.

  • Apple Cider Vinegar

    Like pickles, apple cider vinegar can act quickly to balance acid level in the stomach, Lee says. If you’re experiencing heartburn, try swallowing a teaspoon of apple cider vinegar. If you can withstand the strong taste, hold the vinegar in your mouth for a moment before swallowing to stimulate saliva production—which also helps fight acid.
    Heartburn is downright miserable, but fortunately there are plenty of ways to prevent and treat it quickly. The next time you feel the burn give one of these home remedies for heartburn a try as soon as possible!

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Health x Body Wellbeing

What Science Says About Red Light Therapy

If you’ve got your finger on the pulse of the skincare industry, you’ve likely heard of red light therapy as a cure for many ailments: fatigue, acne, fine lines, anxiety, run-of-the-mill injuries, and even cancer. And despite the fact that the skincare industry seems to try and discard trends every single day, light therapy—particularly red light therapy—has had notable staying power.
Just the other day, a friend posted an Instagram story in which she was sitting in a sauna built for one with red lights shining down on her as she bobbed her head to one of her Spotify playlists (because of course an aux cord was included in said sauna). Red light therapy is definitely still trendy. But people also really believe it helps their skin, their sleep, and even their busy minds in need of stress relief.
We spoke to dermatologist Rhonda Klein, MD, about the red light therapy claims and how she uses red light therapy in her practice. If you’re wondering what red light therapy it is or how it could possibly work, read on.

What is red light therapy?

Red light therapy, also known as low-level laser light therapy (LLLT) or biostimulation (BIOS), is the name given to a large range of therapies that use certain wavelengths of light to promote healing, improve skin tone, and enhance circulation. Red light therapy is said to be effective for pain management, acne treatment, and the healing of certain sports injuries, among other applications.
Those are some pretty big claims, so we decided to look into the science of red light therapy. Admittedly, we’re pretty skeptical of anything that claims to cure so many things, especially when, at first glance, it boils down to spending time under a certain lightbulb.
That said, while red light therapy isn’t necessarily a miracle treatment, it’s not entirely bogus either.

How does red light therapy work?

While “Stand under this light for a while” covers the basics, red light therapy is (fortunately) more complex. Patients typically undergo multiple treatments during which they’re exposed to low-level lights. The light waves are said to stimulate production of collagen, an important protein found throughout the body. The Los Angeles Times also reports that under the right conditions red light therapy can reduce inflammation, potentially allowing tissues to heal more quickly than they would in the absence of treatment.

So, why is red light more therapeutic than other types of light? It isn’t—at least, not as a rule.
Some light therapies also use blue lights or full-spectrum lights, but different wavelengths of light have different effects. For example, blue light is more effective than red light for managing the symptoms of seasonal affective disorder (SAD), while red light seems more effective for certain cosmetic skin treatments.
The main difference is the light’s wavelength and intensity. Red light has a longer wavelength than blue light, which allows it to penetrate deeper into tissues. Its waves also have a lower frequency, which may make them better suited to promoting pain reduction. No matter what type of light you’re being treated with, the exact wavelength is important; you can’t simply sit under a red traffic light for half an hour and expect any results (other than maybe a traffic ticket).

How do dermatologists use red light therapy?

In dermatology, red light therapy is more accurately called low-level laser light therapy (LLLT). Proponents of the technology claim that LLLT can successfully treat various conditions including acne, vitiligo, and psoriasis.
For conditions like acne, red light therapy seems to be effective, but it’s often less effective than topical treatments and medications.
“[Light therapy is] definitely nowhere near first line,” says Klein, who offers light therapy services at her clinic in Connecticut, “but it’s good for [acne] patients who don’t want to take prescription medications.”
For example, one of Klein’s patients decided to use light therapy for acne treatment prior to a wedding since other options could have caused unwelcome side effects (nobody wants an upset stomach on their big day). Klein says that phototherapy can be effective for treating acne, although it’s not necessarily the cheapest or most effective option.
“Generally, unless they’re coming every week or two, [light therapy] is not going to make a great difference, and it’s not usually covered by insurance,” Klein says. “We offer treatments for $75, and honestly, we do that for the patients … It’s not something we make money on.”

Can red light therapy tone the skin or reduce wrinkles?

Proponents of red light therapy often claim that it can rejuvenate the skin, reducing the appearance stretch marks and wrinkles.
“It’s thought to potentially incite collagen [production],” Klein says. “I don’t know that we really have any studies backing that up. It may potentially give you a glow.”

We looked into the available research, and it’s a mixed bag. A 2014 study found that red light therapy wasn’t any more effective at treating wrinkles than broadband photobiomodulation, which uses a broader range of light wavelengths. However, that study found that both light sources “demonstrated efficacy and safety for skin rejuvenation and intradermal collagen increase when compared with controls.”
Several other studies seem to indicate that light therapies could improve the appearance of skin, but the American Academy of Dermatology notes that while light treatments can be effective for that purpose, patients should only pursue those therapies with help from a physician.
That’s also true if you’re looking to regrow lost hair. Some studies do show that low-level laser therapy can promote hair growth in humans, but the wavelength and intensity of the light source are important factors, so seeking out treatment from a qualified professional is essential.

Can red light therapy be used to manage chronic pain?

Here’s where we get into slightly murky waters. There’s substantial evidence to suggest that LLLT can help relieve pain better than a placebo.
The problem? Scientists aren’t totally sure how the therapy prevents or lessens pain.
One theory is that it inhibits neural enzyme production, and there’s some evidence to suggest that LLLT can increase endorphin production while enhancing blood flow. That said, red light therapy might simply reduce inflammation by providing a modest heat source, in which case an electric blanket would serve the same function.
Researchers also disagree about the extent of red light therapy’s effect. A 2010 study found that phototherapy patients experienced no difference in chronic pain as compared to placebo groups, while another meta-analysis from the same year found that phototherapy was remarkably effective for pain management.  
Some scientists believe that the issue is in the methodology, meaning physicians likely aren’t using the same techniques when treating chronic pain patients. Likewise, pain is extraordinarily difficult to study since research relies on self-reporting from patients.
“Studies differ in overall dosage and wavelength which limits the ability to accurately draw conclusions,” wrote J. Derek Kingsley, et al, in a 2014 research review. “Pain is a very complex condition that manifests itself in a variety of different forms. Perhaps there is no set standard of care that will encompass everyone’s needs. However, it is clear that LLLT may be beneficial for many individuals suffering from pain, regardless of the condition that is causing it.”

Can red light therapy kill cancer cells?

Dermatologists can use photodynamic light therapy to destroy cancer cells. As fantastic as that might sound, there are, of course, caveats, and you’re certainly not getting this benefit from a tanning bed outfitted with a few red light bulbs.

Typically, doctors treat patients’ precancerous growths with a topical aminolevulinic acid, then use a red or blue light to activate the medication. This isn’t what most people think of as “red light therapy,” though, since the medication is doing all of the heavy lifting.

It’s also why over-the-counter phototherapy treatments are ineffective for treating things like cancer. While there’s some evidence that targeted light therapies could effectively treat tumors in humans, the technology isn’t there yet.
“Half of what [dermatologists] do all day is dispute marketing claims,” Klein says. “Medical professionals can’t make claims without data, but med-spas and other professionals can. So I’d just tell people to be careful and to research claims for themselves.”
The takeaway: If you you have a skin growth that’s concerning you, give your dermatologist a call instead of trying to treat it yourself.

Can red light therapy cause cancer?

Melanomas are the deadliest form of skin cancer, and sadly, even one indoor tanning session can increase a person’s risk of developing a melanoma by 20 percent. Since some tanning salons now offer services that use red light, we wondered: Could a red light therapy lamp cause cancer?
In a word: Nope. Tanning lamps create ultraviolet light, which has a shorter wavelength than any form of visible light. Ultraviolet light is a form of ionizing radiation, which is capable of disrupting DNA and causing cancer.
Red light, on the other hand, is non-ionizing radiation. Its wavelength is too broad to cause a carcinogenic effect, and while some researchers have expressed concerns that low-level light therapy could cause existing cancers to spread, those concerns appear unfounded.
Red light therapy doesn’t have too many side effects outside of potential eye strain, so if you enjoy sitting under the red lights at your local gym or tanning salon, go for it. Of course, that assumes that the red light device is being used properly. Which reminds us…

What should you know about getting red light therapy?

Outside of a doctor’s office, the most common uses of red light therapy are workout recovery and cosmetic enhancement. Many of the businesses that offer red light therapy won’t make the specific claims referenced in this article because they don’t want to draw the ire of the Food & Drug Administration (FDA), which issued a letter in 2011 warning consumers about inaccurate red light therapy claims.  
At the time, tanning salon owners were simply replacing the lamps in their tanning beds and booths with red lights, then claiming to offer the full therapeutic benefits of red light therapy and LLLT to customers. That was an issue because the wavelength and frequency of a phototherapy light matters, meaning you can’t just hang a red light bulb and call it a day.
That said, it’s certainly possible that some over-the-counter products and services could be effective for some issues that red light therapy has been claimed to fix. The problem is that there’s no way to know for sure.
While the FDA approves some types of lamps for certain therapeutic purposes,  it’s important to know most of the products on the market are not FDA approved.

If you’re considering red light therapy product, you can search through the FDA’s database of cleared medical devices. Otherwise, take any pseudoscientific product claims with a big grain of salt.
Red light therapy isn’t magical, and while it’s a promising field of scientific study, it also gives less-than-reputable marketers a new way to make loads of money. If you’re interested in trying red light therapy, carefully consider the potential benefits of a device or treatment, then make sure that those claims have strong scientific support.

If you end up trying out a red light therapy sauna, that’s fine (and please take an ’80s-inspired selfie). Just make sure that the light source is actually red light, since ultraviolet light can be very dangerous. 

Ultimately, red light therapy and other forms of phototherapy might be enormously beneficial, but as with all health products, the best piece of advice is simple: If it sounds too good to be true, it probably is.
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Health x Body Wellbeing

Do Salt Rooms Really Work? Here’s The Research You Need To Review Before You Try Halotherapy

My grandmother always used to say that salty sea air could cure nearly any ailment. Those who frequent salt rooms would likely agree with her.
Because salt is a natural disinfectant with preserving and antibacterial properties, it has been used in medical practices for hundreds of years according to a review published in the Environmental Engineering and Management Journal. Even today, you probably participate in some form of wet salt therapy without knowing it. Whenever you gargle with salt water, use saline to clean your nose, or exfoliate with a salt scrub, you’re engaging in a form of wet salt therapy.
Dry salt therapy, which is also known as halotherapy, is a little less common—and less understood. It typically involves dispersing small particles of salt into the air, allowing people to breathe it in. The most common forms of halotherapy involve salt beds and salt rooms.
But why is halotherapy so popular? And is it even effective?

Where It All Began

Centuries ago, according to the same piece in the Environmental Engineering and Management Journal, people believed that natural salt caves in Eastern Europe had healing properties. Salt rooms first appeared in Eastern European countries and Russia where they were designed to serve as simulations of these salt caves. Over the past decade salt rooms (and salt therapy treatments), have been popping up in other parts of the world.
Salt rooms often feature salted floors, pretty salt crystals, and ambient lighting, but according to the Salt Therapy Association—a nonprofit that promotes salt therapy use, research, and standards—the real healing possibilities come from machines called halogenerators. Halogenerators crush salt into micro-particles and disperse them into the air, replicating the air quality and conditions of a natural salt cave.
You might come across salt rooms that don’t include halogenerators, though. These rooms may be decorated with Himalayan salts or Dead Sea salts. While these rooms are often relaxing and beautiful to the eye, many of the physical health benefits associated with dry salt therapy require halogenerators.
The bottom line: Salt rooms with halogenerators are more effective if you want to reap the full benefits of halotherapy.

Are the health claims legitimate?

Salt rooms are allegedly useful in treating a range of respiratory and skin conditions. This can include acne, eczema, psoriasis, asthma, allergies, persistent coughs, sinus issues, and lung diseases like emphysema and pneumonia.
That said, many people—including medical professionals—are skeptical about whether salt rooms are truly beneficial for people’s health. Although there’s controversy surrounding the evidence that supports the validity of salt therapy, there are a few studies that have shown promising results.
One study looked at the effects of halotherapy on patients with various respiratory diseases. It found that most participants’ symptoms improved after 10 to 20 one-hour salt therapy treatments. Another study suggests halotherapy can help those with chronic bronchitis, and another suggests it can help asthmatics who struggle with their symptoms during the night. A 2017 study noted that halotherapy seemed to help asthmatic children between the ages of 5 and 13, although the researchers also noted that more long-term studies would be helpful. Most of the studies indicate that benefits are only seen after multiple salt therapy sessions.
According to the Salt Therapy Association (STA), salt rooms are safe for children, but those who are pregnant or nursing should consult their doctors before trying halotherapy. The STA website also doesn’t recommend halotherapy for those who have “contagious diseases, fever, open wounds, cancer, severe hypertension, mental disorders [or] active tuberculosis.” That said, the available research doesn’t indicate that there are many side-effects associated with halotherapy.
Remember that salt therapy is meant to be a complementary practice. It’s not meant to replace medicine or medical attention, so if you’re trying to treat a specific condition it’s always best to talk to your doctor directly.

What to Know Before Your First Salt Therapy Session

If you’re keen to try out salt therapy, there are a number of wellness spas that offer salt rooms or salt beds.
Salt rooms include other participants while salt beds are private. Salt beds are specifically recommended for those who want to treat skin conditions, especially because you can strip down to your swimsuit, allowing the salt to come into contact with your skin. If you’re entering a salt room, comfortable clothes are ideal. While you’re usually not allowed to wear shoes in the salt room, you will be encouraged to wear socks or foot covers.
The price depends on the spa you visit, but most single sessions cost between $35 and $60. Many spas offer bundle packages for multiple therapy sessions.
Since the relaxation aspect of the salt rooms are often emphasized, participants are discouraged from bringing cellphones into the room. Most spas also prohibit you from bringing any food or water into the salt room, but you could keep a bottle of water in your backpack for hydration after the session.
During the session, you might sit back and relax in a comfortable chair. You’re encouraged to breathe deeply or meditate during this time. Some spas even offer meditation or yoga classes in their salt rooms.
Salt has been used by humans for a range of ailments for centuries, so it’s no surprise that we’d want to be surrounded by beautiful and potentially healing salt crystals. While more research into halotherapy is needed, it’s definitely a trend worth trying.

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Health x Body Wellbeing

7 Signs Of Liver Damage You Shouldn't Ignore

“Liver damage” encompasses a wide variety of liver problems.
In rare cases, liver damage can be a result of genetics. Wilson’s disease, for instance, is a rare genetic condition that results in the buildup of copper in the vital organs, including the liver.
Lifestyle choices, though, are the most common cause of liver damage. For some time now, liver disease has been associated with excessive drinking and hepatitis. More, recently, however, fatty liver disease caused by obesity, not drinking, has risen as the leading cause of liver damage in the United States. It is believed that as much as 30 percent of the western world has non-alcoholic fatty liver disease (NAFLD), according to research published by the World Journal of Hepatology.

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Children also experience liver damage. Obesity rates in children have made an alarming jump in the western world, and the health complications that come with that are worrisome. In 2010, it was estimated that as much as 9.6 percent of children in the United States have NAFLD, according to research published in the journal Hepatology.

Risk Factors for Liver Damage

There are certain things that can put you at further risk for liver damage. For starters, if either of your parents have genetic liver conditions, you are definitely at risk. But again, these conditions are very rare in the general population. Wilson’s disease, for instance, is believed to exist in one out of every 30,000 individuals, according to research published in the journal GeneReviews. If you know that this condition runs in your family, it’s best to consult your doctor.

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Outside of genetics, lifestyle choices can play a huge role in putting a person at risk of developing liver damage. For starters, heavy drinking is a huge risk factor for the development of liver damage. Regularly drinking or binge drinking can result in three different kinds of liver damage: fatty liver, alcoholic hepatitis, and cirrhosis.
Fatty liver is experienced by most people who drink heavily, and it is characterized by fat accumulation in liver cells, according to the American Liver Foundation. Roughly 35 percent of heavy drinkers will also develop alcoholic hepatitis: swelling and damage of liver cells caused by excessive drinking. Individuals who have been drinking heavily for ten years or more are at risk of developing cirrhosis, which is the development of scar tissue in the liver. This disease is experienced by 10 to 20 percent of heavy drinkers.
“The other cause of liver damage that is slowly becoming the common cause in the United States is related to obesity and fatty liver disease,” explains Anton Bilchik, MD, PhD, the chief of gastrointestinal research at the John Wayne Cancer Institute in Santa Monica, California.
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The prevalence of liver damage has risen significantly as the obesity rates in the United States have risen. In the United States alone, one out of every four individuals have fatty liver disease. Having diabetes and high cholesterol are risk factors for developing NAFLD, according to the American Liver Foundation.
Acetaminophen, the common over-the-counter pain reliever (brand name Tylenol) and active ingredient in many prescription pain medications, can cause liver damage if taken irresponsibly. The U.S. Food & Drug Administration (FDA) considers acetaminophen-containing medications safe when taken as directed, but they warn that it can cause serious liver damage if over-consumed. For those who drink regularly or have preexisting liver disease, the FDA wrote, “taking acetaminophen puts you at greater risk of getting liver damage, even when taking acetaminophen at the recommended dose.”
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Lastly, baby boomers are also at risk for liver damage caused by hepatitis C, according to the Centers for Disease Control and Prevention. There is actually a fivefold increase in the risk of hepatitis C in this generation. Since many people have hepatitis C without knowing it, it’s generally recommended that anyone born between the years of 1945 and 1965 be tested. There are effective medical treatments for hepatitis C, which can prevent development of further complications, like “liver damage, cirrhosis, and even liver cancer.”

The Signs of Liver Damage

In the early stages, liver damage is often discovered in the doctor’s office, according to Tyson Collazo, MD, an assistant professor of medicine at Stony Brook School of Medicine. Through routine physicals or thorough testing in at-risk populations, many people discover the development of liver damage long before they notice their symptoms.
“You know, when physicians look at liver damage, they’re often finding things on routine blood work or they’ll order some liver tests and then find that things are just mildly abnormal,” says Collazo. “Usually people like that will have no symptoms at all.”

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That being said, it is never a bad idea to know what to look out for. There are symptoms that can pop up as the damage progresses, so those who are at most at risk should watch for signs. The symptoms of liver damage are often subtle, but they are also unique. Here’s what you should be looking for:

Yellowed Skin

Your liver’s job includes breaking down old red blood cells. This process creates bilirubin, a yellow-orange substance in your blood, which your liver then stabilizes. But if the liver is damaged, it may not metabolize bilirubin properly, and this causes jaundice, or the yellowing of the skin.

Yellowed Whites of Eyes

“Before people get this … yellow discoloration of the skin … the whites of the eyes get a yellowish discoloration,” explains Collazo. “That’s probably one of the majors signs of some liver damage going on.”

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Yellowing of the whites of the eyes is also caused by the presence of bilirubin. It’s just one more sign that the liver isn’t able to do its job properly.

Extreme Fatigue

Excessive fatigue can be a symptom of a damaged liver, according to Bilchik. If you are are dealing with unexplained exhaustion and you’re a part of a population who is at risk for liver disease, it might be time to talk your doctor about your symptoms.

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Swelling

“When the liver is not working properly, it tends to push fluid out into the abdomen and into the legs,” explains Bilchik.

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Excess fluid in the body is called edema when it’s experienced in the limbs and ascites when it occurs in the abdomen. The accumulation of this fluid can cause noticeable swelling in the trunk of the body, legs, and ankles.

Itchiness

One lesser known symptom of liver damage is itchy skin, which is medically referred to as pruritus. What sets this symptom apart from dry skin is that it is experienced all over the body. In an interview with Gastroenterologist & Hepatology, Nora V. Bergasa, MD, described the situation: “Cholestasis is defined as impaired secretion of bile. It is a complication of almost all types of liver diseases, in both acute and chronic phases,” she said.
“Pruritus is defined as an unpleasant sensation that triggers the need to scratch. Chronic pruritus, or itch, is one of the most common symptoms associated with cholestasis.”

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The chemicals that make you itch are created in the liver and excreted through bile, so when liver damage prevents bile from being processed, those itch-inducing components spread through your body in bodily fluids like plasma.
“Pruritus can be the first manifestation of cholestatic liver disease,” said Bergasa, “and can precede the diagnosis of liver disease by years.”

Pain in the Right Side of Your Abdomen

Some liver damage has an acute onset, meaning it happens pretty quickly, according to Collazo. This type of liver damage is more likely to come with noticeable pain on the right side of the abdomen than liver damage that has slowly progressed over time.

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Difficulty Sleeping

People experiencing liver damage my struggle to sleep well. However, since this is a symptom so commonly associated with more common health concerns and typically only develops in those who have already been experiencing liver problems, Collazo does not see it as a good sole indicator of liver damage. If noticed in conjunction with any of the above symptoms, though, difficulty sleeping could be a result of a damaged liver.

Prevention of Liver Damage

Depending on the extent of the damage, liver damage can be difficult to treat. For instance, there is no medication that address NAFLD. However, the risk factors for liver disease can be addressed through prevention. The most effective way to prevent liver damage is by making changes to your lifestyle and addressing any underlying health conditions that may cause liver damage.
The aforementioned hepatitis C, one of the major causes of damage, is treatable, so it is important to be tested if you are a part of the at-risk population so that you can be prescribed the appropriate medication.

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Lifestyle changes, despite being incredibly difficult to make, can make a huge difference in the future of your health.
“Liver damage caused by hepatitis, cirrhosis, or obesity can all lead to liver cancer,” explains Bilchik. “And those [diseases] of the liver can be prevented through better nutrition and physical exercise.”
Those who are struggling with alcoholism need to give up drinking or learn to drink in moderation to mitigate their risk of liver damage. In many cases, this might require outside help like rehabilitation or joining a support group.
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For those who are concerned about the risks of living with obesity, start by talking with your doctor. They can recommend lifestyle changes and set you up with specialized practitioners, like nutritionists, who can help you lower your risk of liver damage through healthy living.
Ultimately, anyone who has concerns about the health of their liver should be seeing a doctor right away. Liver damage can be very serious, and even fatal, if it is allowed to develop without intervention.

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Health x Body Wellbeing

Breast Pain Isn't Always A Sign Of Cancer; Here's What Could Be Causing Your Discomfort

We can all admit that some bodily pains are more worrisome than others. A stabbing sensation in your foot? Meh. It’ll probably go away. But breast pain? Most of us will be sent into a panic, especially if it doesn’t go away quickly. We are here to tell you that you do not need to have an anxiety attack.
There are, as you’ll see, a gazillion reasons for breast pain, and most are totally benign. The most important thing you can do for your breasts is to keep an eye on them by performing regular breast exams and scheduling your yearly trips to the gynecologist for a comprehensive checkup. A good rule of thumb is to start scheduling annual mammograms as soon as your doctor says it’s time (usually around 40). You should always schedule an appointment if you think something feels (or looks) off. You know your body better than anyone, so take charge of your own health and get it checked out—it could save your life.

How common is breast pain?

Pretty common, and it can vary wildly in intensity. Some women feel mild discomfort—swelling, a little lumpiness, or tenderness—before or during their periods, and some feel it quite acutely. Anywhere between 50 and 70 percent of women experience breast pain, usually related to the changing hormone levels associated with their menstrual cycles. If you’re concerned about pain in your breasts, begin by tracking when and where the pain occurs. If it seems to come and go with your menstrual cycle, this is generally normal.

Why do I have breast pain?

“There are 900 reasons you can have breast pain,” explains Kerry Price, MD, an OB-GYN in Laguna Hills, California. “There are so many layers of tissue in and around the breasts—skin, glands, muscle, cartilage, rib. Right behind your breasts are internal organs and tons of nerves and lymph nodes.” In other words: There’s a lot going on around there, and it is not necessarily your boob that’s hurting you. The most important thing to remember, though, is that the vast majority of breast pain is totally benign.
Some common reasons for breast pain?

PMS or Menstruation

Changes in hormone levels impact how the breasts feel. Swelling, pain, and lumpiness are the most common sensations before and during your period. These should abate when your period actually begins or very soon after it starts. Note that this type of breast pain tends to increase as you age.

Pregnancy, Especially During the First Trimester when Breasts Are Growing and Changing at a Rapid Rate

First trimester breasts are no joke—the pain is only rivaled by the pain of growing breasts during puberty.

Breastfeeding

This deserves its own category because breastfeeding pain—especially in the first few weeks—is real, often horrendous, and usually a sign that something is wrong, whether it be the baby’s latch or a sign of infection. (In other words: breastfeeding, when done properly, should not hurt.) Most breast pain from breastfeeding, however, is concentrated on the nipple, or associated with engorgement or blocked ducts. Which leads us to…

Mastitis

This is an infection that can develop during breastfeeding. It most commonly occurs in the first six to 12 weeks, but can occur later and in rare cases can happen unrelated to breastfeeding. The breast becomes red, swollen, hot, and painful. Many women report feeling like they have the flu.

Medications

Birth control pills, fertility drugs, and some SSRIs and antidepressants list breast pain among their side effects.

Too Much Caffeine

According to Michelle Brunnabend, DO, MPH, at the Mercy Clinic in Oklahoma City,  some women can experience breast pain with caffeine consumption, so if you’re drinking loads of coffee, cut back and see how your boobs feel after a week or two.

Cysts

Small pockets of fluid that can be seen on an ultrasound may cause discomfort.

Breast Surgery

Occasionally, scars on your breasts can cause pain even after you’ve healed from breast surgery.

Why do I only have breast pain on one side?

“Breasts are kind of like hands and feet,” Price explains. “They are always a tiny bit different.” Unlike many parts of the body, though, breasts are composed of muscle and granular tissue and respond to how you move. So let’s say you’re a softball pitcher: You might have more pain on your dominant side. Or conversely, you might have pain on the side that’s less active. Start paying attention to your daily activities and whether you can trace any relationship between your breast pain and how you’re moving your body.

What’s the difference between concerning and non-concerning breast pain? (And when do I see a doctor?)

This is sometimes also referred to as “clinical” and “non-clinical” breast pain, but Price prefers the terms “concerning” and “non-concerning.” Non-concerning breast pain comes and goes on its own, is infrequent, and is associated with a particular activity. For example, if your breast pain crops up every time you play softball, or comes and goes with your menstrual cycles, Price would categorize it as non-concerning.
Concerning breast pain is persistent. It doesn’t get better with anything you try, and it is not associated with your menstrual cycle. It might be getting worse with time, and it is always present.
“Breast pain in the absence of a mass or skin changes is rarely of concern,” says Brunnabend. “Know your own breasts and feel them consistently at the same time during your cycles so that you will know if a change occurs.”
Symptoms that are concerning? Along with pain, you are experiencing bloody or clear discharge from your nipple; a new lump that doesn’t go away after your period; local redness, pus or a fever; dimpling, or nipple inversion.
Remember: Breast cancer is usually not painful, so even if you’re experiencing concerning symptoms accompanied by breast pain, you aren’t necessarily experiencing the symptoms of breast cancer. If you have concerning breast pain, though, it is definitely worth seeing your doctor.

Are there certain age ranges in which breast pain is more common?

Brunnabend say this is variable, but it most often occurs in women in their childbearing years.

Where does breast pain typically occur?

It most commonly occurs in the outer quadrants of the breast and armpit region.

What are fibrocystic breasts?

Fibrocystic breasts are very common. According to Price, up to 40 percent of women have them. These breasts have more glands, so the tissue is more granular and more hormonally sensitive. The little lumps women might feel in their breasts are fluid-filled cysts rather than a mass of cells. During pregnancy and the postpartum period, these cysts can feel more tender.
The good news? The fibrocystic nature of the breast does not mean women with fibrocystic breasts are more susceptible to breast cancer, it just means that breast exams can be harder to do, so these women really need to get to know their breasts, getting to know what feels normal and what’s new or unusual.
Which brings us to…

How do I conduct a breast self-exam?

Breast exams are vital, whether you have breast pain or not. They are your primary way of monitoring what’s happening with your boobs and whether any unexpected changes are occurring. And more importantly, it’s a way for you to get to know the unique feel and consistency of your breasts. This is how you will really know if something new seems to have appeared that wasn’t there before.
“There is no one correct way to do an exam,” explains Brunnabend, “but you should be consistent each time. You should be looking for lumps, bumps, skin texture, or color changes.”
Pick a system and stick with it: in the shower, lying down with a pillow under your shoulder, or in front of a mirror. If you’re examining the left breast, the left arm should be overhead. Use the pads of your right fingers to palpate around the whole breast, from the outside to the center in a circular motion. You’re looking for anything hard or unfamiliar, and you can use a fair amount of pressure to really get in there. When you’re done, squeeze the nipple to check for discharge. If you’re breastfeeding, you will eject milk, so don’t worry about that.
If you feel anything unusual, schedule an appointment with you doctor. But don’t freak out: According to the National Breast Cancer Foundation, eight out of 10 lumps are not cancerous.

How often should I perform a breast self-exam?

“You should definitely do a breast exam at least once a month,” Price says. The best time? Right after your period, because right before your period your breasts can be very tender. “Stick to the same time of your cycle, not the same day on the calendar, so you can establish a true baseline.”  In other words: Do it the second or third day after your period ends, not on the second or third day of the month.

How can I relieve the pain?

The most important thing to do with breast pain that will not go away is to see your doctor ASAP. Here are some smaller changes that can possibly make a difference for non-concerning breast pain (or between now and your doctor’s appointment):

  • Reduce your salt intake and increase water consumption.
  • Wear a supportive bra, even to bed (your most comfortable option is likely a sports bra!).
  • Increase your intake of fruits and veggies, and try to stick to a lower fat diet.
  • Reduce your caffeine intake.
  • Exercise regularly.
  • Take Tylenol or ibuprofen.
  • Take calcium supplements.

We know that breast pain can be frightening, but it is usually nothing to be too concerned about. And remember: If something seems suspicious, call your doctor and ask them what’s going on. They’re your breasts. Take good care of them.

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Health x Body Wellbeing

Hair Today, Gone Tomorrow: Practical Solutions To Thinning Hair In Women

For women, thinning hair can be downright devastating.
According to the American Hair Loss Association, women make up about 40 percent of American hair loss sufferers. While hair loss (also known as alopecia) isn’t easy for anyone, women face an especially heavy social stigma when dealing with this difficult—and complex—problem.

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“This is one of those subjects that’s really complicated,” Sharon Keene, MD, president and medical director of Physician’s Hair Institute, tells HealthyWay. “There is not one diagnosis that fits all.”
We spoke with Keene to find out what women should know about alopecia. For starters…

Don’t assume that your hair is thinning “naturally.”

As your hair starts to thin or your hairline begins to change, you might assume that there’s nothing you can do about it. After all, to some extent, hair loss is a normal part of aging, right?
To a degree, yes, but Keene says that can be a dangerous assumption.
“It’s a complex diagnosis, because hair loss can occur due to metabolic disturbances, thyroid disease, parathyroid disease, polycystic ovary syndrome, hyperandrogenism, malnutrition, or for other reasons,” Keene says.

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Some of those conditions are potentially dangerous. Polycystic ovary syndrome has long-term complications that include type 2 diabetes and heart disease.
“If we can identify [women with polycystic ovary syndrome] earlier, that’s very helpful to them,” Keene says.
When nutritional deficiencies cause hair loss, treatment is vital since the deficiencies can prevent the body from functioning normally. However, there’s rarely a simple solution; physicians need to take a complete patient history and perform clinical tests before offering treatment options.
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“I’ll ask questions, like: Is the hair loss sudden? …Has it been happening over time? Is there a family history?” Keene says. “There is not one diagnosis that fits all. Typically, when women come into my office, we have them fill out a medical history form, and we do a physical examination, because all of the variables that go into hair loss can make it complicated to get the correct diagnosis.”

First things first: Get rid of stress.

Stress can push hair follicles into their “resting” phase, temporarily preventing new hairs from growing over certain parts of the scalp. It can also cause trichotillomania, the “irresistible urge to pull out hair from your scalp, eyebrows, or other areas of your body.”
“Anything that causes either physical or emotional stress on the body can contribute to hair loss,” Keene says. “That type of hair loss would be self-limited and will usually correct itself.”

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Fortunately, treatment for stress-induced hair loss is fairly straightforward: Learn to handle emotional stress with techniques like meditation, and if possible, remove the stressors from your life.
Physical stressors can also cause alopecia. Although hormonal changes during pregnancy sometimes result in shinier, healthier-looking hair, women often experience some thinning after delivery, according to the American Pregnancy Association. “During pregnancy,” they wrote, “an increased number of hairs go into the resting phase …”
Certain hair care habits can also prompt or exacerbate hair loss.
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“Tight ponytails, braids, or cornrows can damage the scalp over a long enough period of time,” Keene says, noting that some women can wear tight ponytails for decades without any ill effects.
“But anyone who’s doing that needs to be aware of it. We never know how sensitive their hair could be.”

If your diet is badly imbalanced, get it back on track.

Various nutritional deficiencies can cause or contribute to alopecia. Zinc, iron, niacin, selenium, fatty acids, folic acid, amino acids, biotin, protein, and vitamins D, A, and E all play a role in your hair’s health.
That’s quite a list. If your doctor finds a deficiency with one or more of the nutrients listed above, correcting your diet might reverse the hair loss.

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“Women with heavy menstrual cycles are especially likely to have iron deficiencies,” Keene says. “Vegans are also at risk. There’s also an interesting thing about tea drinkers—tea will help to prevent iron absorption, so women have to be careful about drinking too much, especially if they’re already prone to iron deficiency.”
Research in Critical Reviews in Food Science and Nutrition suggests that tea’s hindering of iron absorption can be counteracted by ingesting sufficient amounts of “iron absorption enhancers” like ascorbic acid, meat, fish, and poultry.
Vitamin D deficiency is common in women, and while it’s usually easy to treat—the human body naturally produces vitamin D when exposed to sunlight—some patients run into an unusual problem.  
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“A lot of patients use sunscreen, so they’re not absorbing those rays that convert to vitamin D and cause the normal reaction that allows us to absorb vitamin D,” Keene says.
To be clear, Keene isn’t recommending walking around outdoors for hours at a time without sunblock. She’s simply highlighting how a single habit could contribute to a nutritional deficiency.
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“For instance, excessive ingestion of raw egg whites can inhibit biotin absorption,” Keene says. “I don’t know who would want to do that, but people do it.”

Supplements can help—but they can also do a lot of damage.

Let’s say that you’re fairly sure you’ve got one or more of the vitamin deficiencies we just listed. You should start taking a supplement, right?

Not quite.
“It’s really important not to take supplements you don’t need. Especially minerals and micronutrients,” Keene explains. “Patients have to be careful that they’re not self-treating without diagnosis. …Supplements can contribute to toxicity that can actually cause hair loss.”
Here’s the problem: Supplements are unregulated, and many contain massive amounts of nutrients. That sounds like a good thing, but when those nutrients build up, they can actually harm your body. A 2017 paper published in the journal Dermatological Practical & Conceptual found that supplement research is limited, at best, and that “some supplements carry the risk of worsening hair loss or the risk of toxicity.”

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What about biotin, the B vitamin most commonly associated with hair and nail health? Keene says it can be a useful supplement for some patients, and because B vitamins are water-soluble, women can safely take them without risking side effects due to toxicity (in other words, if you take too much biotin, the excess amount will pass harmlessly out of your body through your urine).
However, Keene says that while biotin supplements won’t hurt, they probably won’t help.
“What biotin can do is prolong the hair’s growth cycle,” she says. “What it can’t do is prevent androgen-mediated hair loss, or prevent hair loss from any of the other causes … and most patients aren’t biotin deficient.”

Don’t immediately rush toward surgery.

While hair loss surgery has come a long way, it’s a last resort, not a first measure. Unfortunately, Keene says that many not-so-reputable clinics promote transplant surgeries to every client, regardless of circumstances.

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“There are a lot of people who bought a machine and they’re offering surgery, but they don’t really know about the various causes and the methods of evaluating it,” Keene says. “You don’t want someone who isn’t qualified, someone who promotes surgery as a first course of action. After all, when all you have is a hammer, everything is a nail.”
“A lot of female patients are not good candidates for surgery, or they’d benefit from medical treatment before being considered for surgery,” she says.
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Another reason to seek out a real hair specialist: Physicians who don’t study hair loss might not understand the gravity of the issue.
“If they don’t have an interest in hair, they may not be very attentive to a patient who’s full of anxiety because they’re losing their hair,” Keene says. “A lot of physicians think it’s just a superficial thing. For the patient, it’s quite serious. It can affect your quality of life.”

Know when to see a physician.

If you noticed hair loss after a major life event or if you’ve been battling nutritional issues, you may be able to address the problem on your own. However, a physician can make the process much easier—and in some cases, medical intervention is downright necessary.  
“One of the things I’d really like to make a point about for your readers is that I do think that unless your hair loss came [to be due to] a specific event, it’s time to see a hair loss specialist,” Keene says.
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Your specialist can look at your family history, perform a physical examination, and look at other factors that may be contributing to the problem. Even if your alopecia has a clear genetic component, you’ll have plenty of treatment options. Minoxidil, the active ingredient in Rogaine and other over-the-counter hair loss treatments, can be very effective.
“[Minoxidil] won’t work for everybody,” Keene says, “but it’s effective for some women. You have to have enough of a certain enzyme, which allows your body to convert minoxidil into minoxidil sulfate.”

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Keene says that various other medications can make a difference, and for some patients, treatment is a matter of finding and eliminating triggers. She also says that recent medical breakthroughs could change alopecia treatment over the next decade or so. Oral minoxidil treatments, for instance, might be more effective than topical treatments, according to recent research.
In order to take advantage of those treatments, however, women need to take the first step, even if the idea of treating hair loss brings on feelings of anxiety.
“I have female hair loss in my own family,” Keene says. “Luckily, I haven’t had to deal too much with it, but every time I go through a shedding phase, I get anxious. …Sometimes, seeking treatment is about getting reassurance. Find out about the options—there’s no reason to ignore it. It’s not a purely cosmetic issue.”