Category: Nutrition x Advice

It always feels good to make a healthy decision, whether that’s going to the gym, cutting out negative energy, or doing your part to help better the environment. We all try to be conscious of the planet and taking care of the world around us. Every little step helps and should (theoretically) count. But what if you found out that those allegedly “sustainable,” “eco-friendly” products and practices you were adopting were not as socially responsible as they seemed?
Welcome to the world of greenwashing. In case you aren’t familiar with this term, greenwashing is a company’s attempt to make its products appear environmentally sound, when in fact the products themselves are not green at all. Unfortunately, this practice is prevalent in many industries, from textiles and cleaning supplies to beauty products and food.
“Greenwashing is the … attempt to make something appear environmentally sound when indeed it is quite possibly not,” says Kevin Dixon, founder and president of Alterra Pure textiles. “Some are unintentional, some aren’t. Some are malicious, or others are from lack of understanding. It takes a few different forms. For many, it’s difficult to spend the time to gain the knowledge to know the difference between them.”
[pullquote align=”center”]“When you know what you’re looking for, it’s not easy for … businesses to pull the wool over your eyes.”
—Shannon Dunn of EcoBeautyEditor[/pullquote]
Examples of greenwashing include companies trying to leverage certain buzzwords in advertisements and on product labels, such as “sustainable,” “eco-friendly,” and “natural.”
“When you know what you’re looking for, it’s not easy for such businesses to pull the wool over your eyes. But in most cases, the general public doesn’t know what to look for on the labels, so they trust what they are being told by clever marketing,” says Shannon Dunn, founder of EcoBeautyEditor.
The sad news is that this is only detrimental to the company if consumers know to dig a little deeper and discover the truth, which does not happen as often as we might think. The only way to discern the reality behind the claims is to get educated about how greenwashing is used and how to see beyond the hype.

The Seven Sins of Greenwashing Companies

The way greenwashing works is often referred to as the Seven Sins of Greenwashing.
The first sin is the Sin of the Hidden Trade-Off, which is the claim that a product is “green” based on certain attributes—without giving deeper thought to the meaning behind them. For example, paper isn’t necessarily environmentally friendly if the wood it’s made from came from a sustainably harvested forest. The production of paper typically results in greenhouse gas emissions and/or chlorine use in the bleaching process, so deeper research is needed to determine which paper products are actually sustainable.
The Sin of No Proof is a claim that can’t be proven. There is no trace of these claims ever being substantiated, nor is there evidence of a credible third-party certification.
The Sin of Vagueness is an eco assertion that is so unclear that it is easy to misunderstand what it means. The most common example is the use of the term “all natural.” Mercury, arsenic, and formaldehyde are naturally occurring, but would you want those on your skin or in your body?
The Sin of Worshipping False Labels is exactly that: fake labels. They are meant to give consumers the idea that the product has been endorsed by a third party when no such endorsement (or third party) actually exists.
The Sin of Irrelevance is a claim that might technically be true, but it doesn’t actually have anything to do with a product being environmentally friendly. For example, a product that says “CFC-free” might intrigue consumers, when the fact of the matter is that CFCs are banned from all products by U.S. law.
[pullquote align=”center”]The Sin of Fibbing is an environmental claim that is a downright lie. And it happens more than you think.[/pullquote]
The Sin of Lesser of Two Evils is a claim that may be true within the product category but that doesn’t truly address the issue overall. Organic cigarettes, for example, are certainly the lesser of two evils, but is one option really that much better?
Finally, the Sin of Fibbing is an environmental claim that is a downright lie. And it happens more than you think.
“The intentional cases of greenwashing clearly benefit companies wanting to take a shortcut to appear sustainable or ethical, when in fact they haven’t taken all steps to reach that marketing claim,” says Danielle Jezienicki, director of corporate social responsibility for Williams-Sonoma, Inc. “This enhances their brand reputation or image with customers but runs a major risk of being discovered with negative long-term consequences as customers are more educated and interested in transparency than ever before.”

How do you know if a company is using greenwashing tactics?

There are a lot of great companies that are committed to making this planet a better place and that are getting their message across beautifully. Still, there are companies out there that are doing their best to deceive us by giving the impression that it’s environmentally sound to use or consume their products, when it’s really not.
“This is part of the issue—it can be difficult to spot a company that is greenwashing unless you do some research,” says Dunn. “I always like to know who is behind the company, what its history is, the mission, and, of course, why they choose to use the ingredients they do. If this information is not available or not clear, then it’s always a sign to me that some deeper digging is needed.”
According to the Greenwashing Index, one of the best ways to see if a company is greenwashing is to look at an ad and then look at the company as a whole. It’s a good practice to look on their website for information on their sustainable business practices. If you can find this easily or can find something else to back up their claims on the ad, that’s a good sign.
Another way to tell if a company is greenwashing is to google the company along with the word environment and see what kind of results you get. “This is far from scientific, but if consumers or environmental advocates have a beef with the company’s track record, something’s bound to pop up,” the Greenwashing Index reports.

How to Become More Aware of Greenwashing Tactics

The best way is to educate yourself. Sadly it’s not as easy as glancing at a label these days. It requires a bit more time and investment on your part to do your homework. That said, there are advocacy and environmental groups out there working tirelessly to bridge the gap so that going green won’t have to be a conscious choice anymore. It will be the only choice.
The Environmental Protection Agency, for example, works with a variety of private sector standards developers to create programs for eco-preferred goods and services, such as the ENERGY STAR, WaterSense, and Safer Choice labels.
Greener Choices is another organization working in the food space to educate consumers about which products support a sustainable food system. Its goal is to empower the consumer with information so that they can decide which practices to support. Labels include Fair Trade Certified, Certified Pesticide Residue Free, American Humane Certified, Rainforest Alliance Certified, etc.  

How to Make Your Daily Life More Eco-Friendly

The first step is always to educate yourself. “Read the ingredients label,” says Sheridan Howie, coordinator of sustainability for Lulu. “Pretty packaging may mask a product’s negative effects.”
Howie gives the example of sunscreen, which may claim to be biodegradable but still includes harmful chemicals like oxybenzone, octinoxate, and methyl paragon. Howie recommends DoneGood as a great resource for finding environmentally responsible companies. They have a Chrome extension that recommends ethical, sustainable brands as you shop online. It even includes discount codes! (Ecolabel Index is also helpful to find environmental certifications.)
Still, there are practical everyday things that we can be doing to reduce our carbon footprint overall. “The easiest way to be more eco-friendly or waste-free at home is to avoid what I call NSU products, or non-single use,” says Josh Wadinski, founder of Plantioxidants, a line of beauty products that bridge the gap between luxury, health, and sustainability.
As Wadinski points out, “each time you order carry-out food, you typically receive plastic utensils, some form of carton, and a bag.” He recommends asking yourself how much of that you’re recycling and how much will you just throw away. Then prior to purchasing, consider asking the restaurant not to provide a bag or the plastic utensils.
He also recommends looking for products that indicate they are not from virgin materials and that they are entirely recyclable and/or biodegradable. “Our shipping boxes at Plantioxidants are made from entirely recycled cardboard and are biodegradable. Even our label is made from completely recycled materials and our adhesive for it is vegetable-based.” This means that even if you throw away the packaging, no harm is being done to the environment.
Other easy life hacks include turning off the faucet when you’re not actively using it (e.g., when you’re brushing your teeth), turning off lights in rooms you’re not using, setting air conditioning temperatures a little higher, and looking for every way possible to use fresh produce.
“Lastly,” Wadinski says, “use your dollar to make it clear that you work towards a waste-free life. If you love a product but you only see an abundance of wasteful packaging, don’t simply buy it. Email them, let them know your concern, and see what they can do.”
Identifying greenwashing tactics isn’t always easy, but there are steps you can take to educate yourself as a consumer and call out unethical marketing tactics while making the world a cleaner, greener place.

Have you ever tasted a dairy-free “cheese” and wondered how it gets its addictively tangy flavor? It’s a secret ingredient that the vegan community’s known about for years called nutritional yeast. Yep, it’s similar to the stuff that’s used to make bread rise! But nutritional yeast benefits go far beyond boosting the taste of plant-based foods. These flavorful flakes (which are gluten-free!) are packed with nutrients our bodies crave and offer positive effects for our health.
Still not convinced about nutritional yeast (or just want to know how you can actually incorporate it into your diet)? Sarah Skovran, a registered dietitian nutritionist who specializes in plant-based diets, sat down with HealthyWay to talk about the benefits of nutritional yeast and offer some tips on cooking with it. (Hint: It’s not just for vegan cuisine!)

What is nutritional yeast?

Let’s be honest: You probably didn’t start salivating when you first heard of nutritional yeast. The name does it no favors, but it’s actually some pretty good stuff.
“Nutritional yeast is an actual yeast grown on another substance—often molasses—then harvested, dried, and deactivated,” explains Skovran.
Is there a difference between conventional yeast and nutritional yeast? Certainly—and don’t expect nutritional yeast to give you fluffy loaves of bread. Unlike baker’s yeast (which is used in breads and pastries) and brewer’s yeast (used to brew beer), nutritional yeast is no longer living, so it won’t offer certain culinary effects.
“It won’t make liquids frothy or baked goods rise,” adds Skovran.
[pullquote align=”center”]“Try just a couple tablespoons at a time to see if you like it without committing to a large amount.”[/pullquote]
Typically, nutritional yeast (also known as nooch) comes in two forms: flakes and powders. It’s available at health food stores and some grocery stores, like Trader Joe’s (look for it in the baking aisle or specialty diet sections).
“When people first hear about this ingredient, which I tend to think of as a flavoring, they’re reluctant to try it. If you can get it in the bulk section, you can try just a couple tablespoons at a time to see if you like it without committing to a large amount,” Skovran says.
As for the flavor, it’s tough to describe. People generally say it’s a little bit cheesy and nutty. Nutritional yeast can also introduce that umami flavor (a savory taste, usually from broth and meat) that plant-based cuisine sometimes lacks, says Skovran.
“When people switch over to a plant-based diet, they sometimes pull all the meat and dairy out of their meals and just eat what’s left, but they don’t notice that they’re missing that umami,” she says. “For me, that flavor is key to maintaining a plant-based diet.”
This is why nutritional yeast has been a staple in most vegan kitchens for years! But once you understand the full spectrum of nutritional yeast benefits, you’ll want to stock some in your pantry—even if you don’t adhere to a plant-based diet.

What are the benefits of nutritional yeast?

On its own, nutritional yeast is a healthy, low-calorie ingredient that does the body good. But the benefits of nutritional yeast get taken to new heights when you consider the fact that almost all brands of nutritional yeast are fortified with vitamins and minerals. Here are are a few of the most compelling benefits of nutritional yeast:

1. It’s a complete protein.

It’s no surprise that protein is a critical component of a healthy diet. But not all sources of protein are created equal. The proteins in the body are made of a combination of up to 20 amino acids. Nine of those amino acids are considered “essential.” A complete protein contains all nine of those essential amino acids. While it’s tough to find a complete protein outside of animal products, one of the biggest benefits of nutritional yeast is the fact that it contains the nine essential amino acids the body needs—all from a vegan source.
“Two tablespoons of nutritional yeast contain 5 to 10 grams of protein, depending on the brand, which is a significant amount,” says Skovran.

2. It’s loaded with fiber.

The benefits of nutritional yeast also include a boost to our digestion and gut health, says Skovran. Why? It has a remarkably high fiber content, usually somewhere between two and five grams of fiber per two-tablespoon serving. According to the Mayo Clinic, fiber helps keep bowel movements regular, may reduce your risk of hemorrhoids, lowers cholesterol, and keeps your blood sugar levels in check. That’s some serious motivation to incorporate nutritional yeast into your diet.

3. It’s a vegan- and vegetarian-friendly source of B12.

For vegans and vegetarians, finding a plant-based source of B12 is the equivalent of spotting a unicorn in the wild. Fortunately, one of the benefits of nutritional yeast is that a two-tablespoon serving from many brands of the product contains a full day’s supply of this important vitamin, along with ample amounts of vitamin B6 and vitamin B2 (also called riboflavin).
“B vitamins play a big role converting food into energy. B12 is also important to the central nervous system, and if you don’t consume enough, you risk developing neurological issues that can become irreversible,” says Skovran.

4. It’s packed with vitamins and minerals.

Not into taking daily supplements? Try eating nutritional yeast. It’s fortified with tons of vitamins and minerals that will help keep you healthy. Depending on exactly which brand you choose, nutritional yeast may contain ample amounts of folate (which may help prevent certain birth defects) and zinc (an important mineral for immune function and healing), among other vitamins and minerals.

5. It adds that umami flavor to foods.

The benefits of nutritional yeast don’t stop at its nutritional composition—they also include that rich umami flavor. Making sure your food has that component can make it easier to stick with a diet that’s low in animal products, says Skovran.
But here’s another fascinating fact about umami: It may actually help you self-regulate your eating habits during meals, whether you’re eating a plant-based diet or not, according to a recent study from the Beth Israel Deaconess Medical Center. Do you struggle with overeating when presented with your favorite meal? (Who doesn’t?) Toss on a little nutritional yeast and see if it helps you with portion control.

It’s clear that nutritional yeast benefits make it a valuable ingredient, but is there anyone who shouldn’t eat it?

“It’s possible to be allergic to nutritional yeast, but I’ve never personally seen it,” says Skovran.
Overall, there really aren’t any nutritional yeast dangers for most people. However, if you have a sensitivity to active yeast, your body may not tolerate nutritional yeast well. Your best bet? Check with your doctor if you have any concerns.

Using Nutritional Yeast in Your Kitchen

So you’ve bought a container of savory yeast flakes and you’re ready to add them to your diet. What’s the best way to use nutritional yeast in food?
Try substituting this savory yeast for Parmesan cheese on pastas, says Skovran. It will give you that familiar flavor and texture, but with no fat or dairy. It can also make a pleasant addition atop veggie stir-fry and leafy green salads.
“You can also include nutritional yeast as part of a spice rub if you’re grilling meat, or add it to homemade breads to give it a cheesy aftertaste,” she adds.
[pullquote align=”center”]Umami flavors may actually help you self-regulate your eating habits during meals, whether you’re eating a plant-based diet or not.[/pullquote]
But that’s not all: Nutritional yeast can also be used in vegan “cheese” sauces.
“A cheese sauce that I love is just a drained can of hearts of palm mixed with three to four tablespoons of nutritional yeast in a food processor,” Skovran says.
And if you’re looking to make your movie night snacks a bit healthier, sprinkle some nutritional yeast atop your popcorn. You can thank us later.
From a tasty flavor to ample vitamins and minerals, the benefits of nutritional yeast make it a worthy addition to your regular diet. Experiment by putting nutritional yeast on things you’re already eating—soon enough, you might find yourself sprinkling it on all your meals.

You’ve probably heard the initials GMO being used to describe foods you purchase at your local grocery store but might not understand what the term means exactly. In case you aren’t familiar, GMO stands for genetically modified organism, which sounds kind of scary when you break down what it might mean.
In short, GMOs can be plants, animals, viruses, or any bacterial organisms that have human-made modifications to their genes. These modifications are not naturally occurring, which is why so many Americans are concerned about the potential harm that genetically modified products could cause.
For this reason, more and more companies are signing on to the Non-GMO Project, a non-profit organization that certifies that goods are created and manufactured free from genetically modified organisms. A number of big brands have signed on in recent years, including Trader Joe’s and Chipotle.
Some environmental groups, however, are still not satisfied and are taking things a step further by demanding mandatory labeling of all genetically engineered foods. It doesn’t sound like a radical idea—after all, shouldn’t the consumer know what she is putting in her body?
To help clear the air surrounding GMOs, how they’re used in food, and whether they present a danger to consumers (and/or the environment), we asked some common questions about this umbrella term.

What are GMOs, really?

To fully understand what GMOs are and how they work, you have to go back to their inception—on the farm. “Crops that are genetically modified, or engineered, have a specific gene or trait from another species inserted into its DNA in order to adopt that trait as part of its genome,” explains registered dietitian Jennie Schmidt of Schmidt Farms in Ray, Michigan.
[pullquote align=”center”]In Jennie Schmidt’s experience and perspective as a farmer, genetically modifying organisms is not always a bad thing.[/pullquote]
“Conventional breeding includes hybridization, cross breeding, grafting, chemical or radiation mutagenesis, polyploidy, and protoplast fusion—all of which ‘modify’ the genes of the plants they are breeding, and all of which are acceptable means of plant breeding in the certified organic system.”
In Schmidt’s experience and perspective as a farmer, genetically modifying organisms is not always a bad thing.
For example, golden rice recently gained approval in numerous countries (including the U.S.). Golden rice is rice that has daffodil genes inserted into it to increase the amount of vitamin A that rice is otherwise lacking. This is important because vitamin A deficiency is a public health crisis in some developing nations. According to the World Health Organization, more than 250,000 children go blind each year as a result of vitamin A deficiency.  
Another way that GMOs make their way into our food supply is through crops that have been modified with the goal of withstanding the effects of herbicides and pesticides, and some GMO crops are designed to survive periods of low water or drought.

What is the history of GMOs?

Many people don’t know this, but the first GMO was not a food at all. Instead, it was a pharmaceutical—human insulin, which was approved in 1982. “This allowed for production of … insulin that is genetically identical to human insulin … rather than harvesting pancreas[es] of pigs and cattle at the slaughterhouse and extracting insulin that was less pure and more allergenic for insulin-dependent diabetics,” Schmidt explains.
The first genetically modified food crop to be sold was the Flavr Savr tomato in 1994. It was engineered to have less bruising and a longer shelf life, but it was highly unsuccessful because it did not have the fresh-picked flavor of in-season tomatoes.
Various field crops soon followed suit, including soybeans, corn, and cotton, which were engineered with insect resistance or herbicide tolerance and approved for use in commercial production.
“For us, adopting Bt corn (corn that’s been genetically modified) and herbicide-tolerant crops was just next steps of agricultural innovation,” says Schmidt. “My father-in-law saw the adoption of tractors in the ’30s and ’40s, the adoption of hybrid seeds in the ’50s and ’60s, the adoption of synthetic fertilizer in the ’50s and ’60s, the adoption of computers in the tractors in the ’80s and ’90s, so the adoption of these so-called GMOs was in his words ‘a no brainer.’”
These, she explains, were common-sense practices to adopt to reduce agriculture’s impact on the environment. In short, farmers saw benefits.

Are farmers who do not use GMOs negatively affected by the use of GMOs?

One of the main apprehensions non-GMO farmers have is cross-contamination of their crops with GMO crops. “Non-GMO farmers are concerned that pollen from GMO crops could blow into their non-GMO fields and [they could] actually get sued for not properly paying for GMO seeds,” explains Roger E. Adams, PhD, a Houston-based dietitian, nutritionist, and founder of eatrightfitness. “Careful farming practices can prevent this, however, lawsuits of this type are mostly blown out of proportion and many farmers grow non-GMO and GMO crops on the same farm.”

Are GMOs safe?

The World Health Organization, the American Medical Association, the National Academy of Sciences, and the American Association for the Advancement of Science have all come to the same conclusion that there is not enough evidence to support the belief that GMOs are unsafe.
Still, the concept of how they are created—the cross-breeding of DNA to create a food product that is not naturally occurring—does leave consumers with some unsettling concerns.
John Bagnulo, PhD, a food scientist and the director of nutrition for Functional Formularies, believes that GMOs are inherently risky to whoever eats them because our microbiome is easily influenced by these “loosely” held genes. (Loosely held refers to the instability of GMO genes being introduced to the microbiome. As Bagnulo explains, “Once there is genetic modification, genes are much more easily swapped when exposed to microbes.”)

How many products in the U.S. currently use GMOs? What are some of the most common items that incorporate GMOs?

There are only 10 crops that are genetically modified and produced in the United States currently: corn, soybeans, cotton, non-browning potatoes, papaya, squash, canola, alfalfa, non-browning apples, and sugar beets.
[pullquote align=”center”]Studies show that GMOs are making their way into 70 to 80 percent of conventional processed foods in the U.S.[/pullquote]
It’s also worth noting that a growing number of alfalfa-based animal feeds are genetically modified. Because of this, Bagnulo explains, most conventional milk is produced with GMOs—and it’s not just milk. Studies show that GMOs are making their way into 70 to 80 percent of conventional processed foods in the U.S., according to the Grocery Manufacturers Association, since the majority of foods and beverages are produced with one or more of the ingredients listed.

Are food products in the U.S. required to have GMO labels to indicate that they have been genetically modified?

In July 2016, President Obama signed the National Bioengineered Food Disclosure Law, which set a nationwide standard for the disclosure of genetic material that has been modified through DNA techniques. As part of this law, however, a food manufacturer can choose among a set of options to disclose the presence of GMOs in their food. One of these options is a mere electronic scanner or digital link on the packaging that takes the consumer to a website containing this information. Kind of sneaky, right?

Also known as winter cherry and Indian ginseng, ashwagandha (Withania somnifera) has recently gained a lot of popularity. There are a number of scientifically-proven benefits of ashwagandha—and the time-tested remedy could potentially have dozens of uses.
Ashwagandha is an adaptogen, which is a type of herb that helps one’s body adapt to stress. According to Erin Stokes, ND and Medical Director at MegaFood, adaptogens have been used for thousands of years in the traditional Indian system of medicine known as Ayurveda. “Ayurveda, a Sanskrit word, literally means the ‘science of life’,” Stokes says. “The highly developed traditional system of medicine is centered around establishing balance in different systems of the body.”
While ashwagandha isn’t new, it’s becoming increasingly popular in wellness communities. Ashwagandha isn’t the only kind of adaptogen that exists, but it’s one of the most widely-used and well-researched of all, Stokes says. The root, leaf, and fruit of the plant are used for medicine.
Adaptogens reportedly work by targeting our cortisol levels. When we’re stressed, our bodies go into fight-or-flight mode, which increases the production of a stress hormone called cortisol. It’s normal and healthy to experience stress once in a while, but chronic stress leads to chronically high levels of cortisol. This has a damaging effect on our physical and mental health.
Because stress can affect the entire body, it follows logically that an herb that regulates our stress levels can have a broad range of positive health benefits.

What are the health benefits of ashwagandha?

“Ashwagandha is one of the most versatile of the adaptogenic botanicals because it is uniquely suited to benefit many people,” Stokes explains. “Plants each have their unique qualities, just like the people who take them.”
Alissia Zenhausern, NMD, a naturopathic physician at NMD Wellness of Scottsdale, says that ashwagandha is one of her favorite herbs because of its numerous benefits. “As ashwagandha is one of the most researched herbs, it definitely has a lot of research supporting its benefits, and clinically I have definitely seen its power,” she says.
Here are a few of the possible health benefits of ashwagandha.

Anxiety and Stress

As mentioned earlier, ashwagandha is primarily considered an adaptogen—meaning it helps the body adapt to cope with stress and anxiety. One study suggests that the anti-anxiety effects of ashwagandha are comparable to that of lorazepam (Ativan), a common prescription anti-anxiety medication. This same study also found that ashwagandha may have antidepressant effects, too.
Further studies done in 2000, 2009, and 2012 all suggest ashwagandha can reduce anxiety in people with anxiety disorders.
Zenhausern notes that although ashwagandha is great for stress, it’s more appropriate for treating long-term or chronic stress. “The reason this herb is not good for short-term stress is because it takes at least one to two months of continual use to notice improvement in stress management and anxiety. Although long, this is totally worth the wait,” she says.
[pullquote align=”center”]“Ashwagandha is one of the most versatile of the adaptogenic botanicals because it is uniquely suited to benefit many people.”
—Erin Stokes, ND [/pullquote]

Sleep

Since ashwagandha can be such a powerful anti-anxiety herb, it makes sense that it can also improve your sleep quality—especially if anxiety is keeping you from getting some shut-eye.
“Ashwagandha can also help promote restful sleep when taken over time,” Stokes says. “In fact, the genus name somnifera—Withania somnifera—means ‘sleep inducer’ in Latin.” Indeed, studies have shown that regularly taking ashwagandha can improve sleep quality, since an active component of ashwagandha can induce sleep.

Cancer

Ashwagandha has potential cancer-fighting effects, but more studies are needed to confirm this. Multiple trials done on animals suggest ashwagandha can help fight cancer—specifically, it has been shown to reduce the spread of lung, breast, ovarian and colon cancer—by causing adaptosis, the death of cancer cells, and by preventing the spread of cancer to new cells.
Unfortunately, there aren’t enough human trials to confirm whether ashwagandha could have a cancer-fighting effect in humans, too. Hopefully, future studies will help us harness the anti-tumor properties of this incredible herb.
Some trials, though, have suggested that ashwagandha can improve the quality of life of cancer patients, specifically through reducing chemotherapy-induced fatigue.

Improving Muscle Mass

Ashwagandha is Sanskrit for “strength of the stallion,” Zenhausern says, and it’s traditionally been used to improve one’s strength.
A few studies have suggested that the herb does indeed improve one’s ability to gain muscle. One study indicated that ashwagandha can significantly improve one’s physical performance and endurance during physical activity.

Immune Function and Inflammation

Inflammation is an immune response that helps the body protect itself from “attacks” such as infections, sores, and some bacteria. In itself, inflammation is not always a bad thing.
For those who have autoimmune disorders, however, inflammation often gets a little out-of-hand. The science suggests that ashwagandha has anti-inflammatory properties and supports the immune system. Zenhausern notes that, in traditional Ayurvedic medicine, ashwagandha was often given to people recovering from illness to support their immune system.
Because of its anti-inflammatory properties, ashwagandha could be a potentially useful treatment for rheumatoid arthritis, an autoimmune disorder.

Libido and Fertility

“The herb has even been shown to help with low libido and infertility in both males and females,” Zenhausern says. Indeed, human studies have shown that ashwagandha increases testosterone levels and sperm quality in men.
A 2009 study showed that ashwagandha can improve the semen quality in stress-related male infertility. In this study, the subjects underwent treatment for three months where they were given a high dose of ashwagandha every day. After this three-month treatment, 14 percent of the subjects’ partners became pregnant.
That said, the reproductive effects of ashwagandha aren’t totally understood, as it surprisingly had spermicidal effects in some animal models.

Brain Function

Ashwagandha is considered a rejuvenating plant, and it’s believed to help improve cognitive function. It’s one of the Ayurvedic medicines that have traditionally been used to prevent dementia and improve memory. A few studies have suggested that ashwagandha can improve brain function and memory.
Additionally, ashwagandha might prevent or reduce the acceleration of neurodegenerative diseases like Alzheimer’s disease.
Although the plant is well-studied, further studies are needed before we understand all the benefits of ashwagandha. If you’re curious about whether ashwagandha can help you specifically, it’s best to speak to a trained healthcare professional who has knowledge of Ayurveda.

How does one use ashwagandha properly?

Ashwagandha is available in a range of different forms, including teas, powders, capsules, and tablets, Stokes notes.
Zenhausern highly recommends taking the root powder form of ashwagandha, but make sure you’re buying it from a reputable source.
“It is important to make sure the supplement is standardized for human consumption,” she says. The active part of the herb is called the withanolides, and Zenhausern recommends ensuring the withanolides content in the ashwagandha is in the range of 1 to 10 percent before buying it. Only buy ashwagandha if the supplier clearly marks the withanolides content, she advises. “The reason it is important to make sure the withanolide content is between 1 to 10 percent is because the higher the withanolide content, the stronger the supplement’s effect will be,” Zenhausern explains. Thus, the withanolides content will determine the dosage of ashwagandha.
Ashwagandha powder does not taste great, unfortunately. While you can mix it up with a little water and drink it, it has a very unpleasant, chalky taste. An alternative is to add ashwagandha powder to a smoothie so that the other ingredients mask the taste.
As always, it’s best to check in with a healthcare practitioner before using any herb or supplement. Not only can they ensure its safety, but they can also advise you on what dosage to take. “Always consult with your doctor before starting a new supplement,” Zenhausern advises. “The typical dose I recommend starting with is 300 to 500 mg of ashwagandha per day. You can slowly increase for a max dose of 1,500 mg per day.”
Of course, the ideal dosage of ashwagandha will vary from person to person, depending on your personal biology and the health benefit you hope to gain from taking the supplement.

There are many benefits of ashwagandha, but is it safe to use? Who should steer clear of it?

Studies have shown that ashwagandha is safe to consume, but both Stokes and Zenhausern agree that it shouldn’t be taken by children or pregnant people.
“Ashwagandha should never be used in pregnancy, as it contains abortive properties that can lead to miscarriage,” Zenhausern explains.
There aren’t enough studies to show definitely if ashwagandha is safe for children to consume, so it’s best to err on the side of caution and avoid giving the herb to kids.
[pullquote align=”center”]“As ashwagandha is one of the most researched herbs, it definitely has a lot of research supporting its benefits, and clinically I have definitely seen its power.”
—Alissia Zenhausern, NMD [/pullquote]
Ashwagandha might interact with other medication, so it’s important to be cautious if you’re on certain medications. WebMD notes that ashwagandha might interact with immunosuppressants, sedatives like benzodiazepine and central nervous system depressants, and thyroid medication. If you’re concerned about this, speak directly to a healthcare practitioner.
As mentioned earlier, it’s important to get your ashwagandha from a reputable source. Although ashwagandha itself isn’t inherently harmful to adults, it’s important to remember that the FDA doesn’t regulate supplements the same way prescription medications are regulated.
In 2008, the National Center for Complementary and Integrative Health funded a study that involved testing Ayurvedic supplements. Out of the 193 supplements examined, 21 percent contained toxic substances like lead, mercury, and arsenic.
This is why it’s important to check in with your healthcare practitioner whenever you use a supplement, even if it’s herbal and relatively safe, like ashwagandha. The best way to enjoy the benefits of ashwagandha is under the advice of a trained professional who can help you determine the best dosage and source of the herb.

Who can resist indulging in their favorite greasy, guilty pleasures at the state fair or a fiery curry dinner that’s loaded with spicy veggies? Foods like these taste amazing going down, but they don’t always feel so great when your body starts processing them.
Your stomach might feel uncomfortably full (even if the meal wasn’t huge), you might experience some blush-inducing gas, or you might have a burning sensation. It’s called indigestion, and it shows up in a variety of ways. But what causes indigestion?
“Indigestion is really interesting because it covers a lot of real estate in the digestive system,” explains Will Bulsiewicz, MD, the board-certified practicing gastroenterologist behind the popular gut health Instagram account @theguthealthmd. “Lots of different things can cause indigestion, and even the way you choose to define it can vary quite a bit.”
Indigestion certainly isn’t comfortable, but you’re not alone in the experience: Roughly 1 in 4 Americans experience indigestion every year, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Here’s what you need to know about this all-too-common experience, from what causes indigestion, symptoms to watch out for, treatment options for uncomfortable digestion, and when to see a doctor.

What is indigestion?

You’ve heard the term countless times, and you might even be experiencing it yourself. But what exactly is indigestion?
“Indigestion is a really broad term,” says Bulsiewicz. “In general, I describe it as a feeling of discomfort after you consume food.”
While indigestion symptoms can vary from person to person, they often include pain in the abdomen, dull burning in the chest, feeling overly full, nausea, gas, and/or bloating. It’s one of those you-know-it-when-you-have-it conditions.
However, keep in mind that indigestion itself isn’t a disease. Also known as dyspepsia, indigestion is a symptom of something else. This is why it’s important to identify the root of your discomfort so you can find the right treatment options for you.

What foods cause indigestion?

You might notice that every time you eat a specific kind of food, like citrus fruits or a spicy tuna roll (extra wasabi, please!), you experience digestion that’s, ahem, less than pleasant. It’s not surprising, though—certain foods and even some drinks are known to trigger uncomfortable symptoms in some people.
“Spicy foods and acidic foods, such as tomato sauce, classically make indigestion worse because they increase the acidity in the stomach,” says Bulsiewicz.
If you experience symptoms of indigestion after a spicy meal every once in a while, it’s probably not cause for major concern.
“Everyone is prone to overdoing it on food at times. You could be a perfectly healthy person, go to Mexican a restaurant and have too many jalapeños and maybe not feel well afterward. That could be the source of your indigestion,” says Bulsiewicz.
However, chronic indigestion after meals might indicate that foods are aggravating an underlying health issue.
“If you have certain conditions that worsen when you have increased acidity, you’ll have an intensification of pain after you eat anything acidic,” explains Bulsiewicz. “There’s a point at which it crosses the line from sporadic to something you can reproduce. For example, I could drink orange juice all day long and be fine, but there are people with symptoms that flare up after just one glass.”
Keep track of when you feel indigestion, and work with your doctor to determine whether a more serious health concern should be addressed.

[pullquote align=”center”]Indigestion isn’t a disease, it’s a symptom of something else. For a portion of people who experience indigestion, that something else might be a health condition that needs medical attention.[/pullquote]

Another potential cause of indigestion could be how you’re eating.
In today’s fast-paced world, who isn’t scarfing down big meals at lightning speed? Your dining behaviors not only limit how much you enjoy the food you’re eating, they also might be what’s causing your post-meal abdominal pain. (Talk about #saddesklunch!)
Wolfing down food too quickly, laughing a lot while you’re eating, drinking through a straw, and consuming carbonated beverages can cause you to actually swallow air (a condition known as aerophagia), says Bulsiewicz. And that air needs to come out—somehow, some way.
“The air is either going to be belched out or wiggle through your intestines and come out your bottom,” says Bulsiewicz.
The way your body processes and releases the air can cause gastrointestinal discomfort, including abdominal pain, bloating, and other indigestion symptoms. Consider this just one more reason to support the worldwide movement to ban plastic straws—and additional motivation to kick your diet soda habit.

Certain health conditions can cause indigestion.

Remember: Indigestion isn’t a disease, it’s a symptom of something else. For a portion of people who experience indigestion, that something else might be a health condition that needs medical attention.
“When people think about indigestion, the first thing that comes to mind for both patients and doctors is the question of an ulcer,” says Bulsiewicz. “But it takes a lot of skill on the part of the doctor to peel back the layers to figure out what might really be causing someone’s indigestion.”
Health issues in the stomach may be to blame for your indigestion. The doctor may check to see if you have a Helicobacter pylori (H. pylori) infection or gastritis (inflammation of the stomach lining). Your physician may determine you have functional dyspepsia (stomach pain that’s not related to an ulcer).
“Another fairly common cause of indigestion is constipation,” he says. “It can cause abdominal discomfort and pain, nausea, gas, and bloating.”
Sometimes your indigestion might not be rooted in stomach or intestinal issues at all. Instead, another organ might be causing the discomfort you feel after mealtimes.
“If your gallbladder isn’t functioning properly, it could give you discomfort in your upper abdomen, which many people think is their stomach,” says Bulsiewicz. “Indigestion might also be a symptom of exocrine pancreatic insufficiency. While commonly seen in people with a history of alcohol abuse, this condition also occurs in people with type 2 diabetes and people who are aging. You stop producing enough digestive juice in your pancreas, and that can cause pain.”
Finally, indigestion is also a common complaint among pregnant women.
“There’s no one cause for indigestion during pregnancy,” explains Bulsiewicz. “Altered hormones, the baby and uterus pushing up on the stomach, and relaxation of the lower esophageal sphincter can all contribute to these symptoms.”
So, how can you figure out what causes indigestion in your body? Start by tracking your indigestion (what time of day it occurs, what you ate right before) so you can learn what’s triggering it, and see your doctor for a proper diagnosis.

Diagnosing What Causes Indigestion

Infrequent cases of fleeting indigestion are generally not something to be alarmed about (even though getting through it is no picnic!). But when does this problem move beyond uncomfortable annoyance and into the realm of serious health concern? Bulsiewicz recommends watching out for the following conditions:

• Your indigestion becomes a chronic, recurrent problem
• It goes on for more than a few weeks
• Your indigestion intensifies or becomes more painful
• You start losing weight
• You feel fatigued, weak, or lightheaded
• You see blood in your vomit or stool

“All of those would be reasons to get your indigestion checked out by a doctor,” he says.
Your physician may use an upper endoscopy to start looking for clues as to what’s causing your uncomfortable digestion.
“It’s the single most powerful [tool] we have to diagnose this symptom, but it doesn’t provide all of the answers,” says Bulsiewicz.
Depending on what the doctor finds with the upper endoscopy, you may have a diagnosis relatively quickly. Otherwise, you may need to undergo additional procedures, such as a blood test, to figure out what’s going on.
Finding the cause of indigestion isn’t always easy, but as soon as you have the right diagnosis, you can work on starting the proper treatment—and ultimately finding relief.

What’s the best treatment for indigestion?

First, you need to determine if it’s just a random case of indigestion (which everyone gets from time to time) or it’s related to a more severe health issue. If it’s the former, popping a couple of Tums might do the trick.
“Tums are great when you have symptoms and you want to get rid of them,” says Bulsiewicz. “It won’t prevent symptoms or heal an underlying cause, but it’s a fine option to use as needed.”
Stronger indigestion medication might be necessary if you’re experiencing more frequent symptoms. Prilosec, Pepcid, and Zantac are all potential options for relieving the discomfort of indigestion, says Bulsiewicz.
“Pick up an acid-reducing medicine over the counter and do a trial for two weeks to see what happens,” he says. “I would not treat yourself at home for more than two weeks.” If the problem is still occurring after a couple of weeks, or your symptoms worsen, it’s time to get checked out by a doctor.
Remember: If you occasionally experience discomfort after eating, you probably don’t have a more serious underlying condition. If your indigestion is frequent, though, or if you start feeling worse, it could be related to something beyond eating one-too-many jalapeños. If you think your indigestion may be indicative of a more serious issue, see a doctor right away to pinpoint the problem and get on the road to feeling better.