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Nutrition x Advice

Beyond The Banana: 10 Potassium-Rich Foods To Nosh On Right Now

Most people understand the importance of eating a diet rich in vitamins and nutrients. But here’s a mineral you need to start paying extra attention to: potassium. The U.S. Department of Agriculture recommends that adult men and women consume 4,700 milligrams of potassium daily.
But less than 3 percent of adults in the United States consume the daily recommended intake of potassium, according to a 2017 report from the International Congress of Nutrition. In fact, the 2013-2014 What We Eat in America survey found that American women age 20 and older consume an average of just 2,312 milligrams every day. Yikes!
The good news is that potassium-rich foods aren’t hard to find. We don’t have to shop for unusual items at the grocery store or rely on potassium supplements to up our intake of this critical nutrient. Potassium-rich foods can be found in nearly every section of [linkbuilder id=”2857″ text=”the food pyramid”], and the bodies of healthy individuals typically do a good job of absorbing the nutrient from potassium-rich foods, says Amy Goodson, a registered dietitian in Dallas. Goodson works to help most of her clients (typically busy families and athletes) hit optimal potassium levels through food alone.
Here’s her expert advice on the importance of this mineral for your health, warning signs you might be deficient in potassium, whether you need to take potassium supplements, and the most potassium-rich foods you should eat. (Surprise: Bananas didn’t even make the top 10 list!)

Why You Need It

With so many differing opinions and recommendations on what factors into a healthy diet, it’s difficult to find a reason to prioritize one mineral over another. One source tells you to focus on calcium, another stresses iron, while a third harps on zinc. Why exactly do we need to pay attention to potassium?
“Potassium is necessary for the function of all living cells and is thus present in all plant and animal tissues,” says Goodson. “It’s the third most abundant mineral in the body and is important in maintaining fluid and electrolyte balance in the bodies of humans and animals.”
But our cells aren’t the only part of our bodies that demand potassium. Muscles—especially our heart—also depend on potassium to contract when we move and exercise.
“Potassium and sodium work together to regulate the water and acid–base balance in the blood and tissues. It also works by creating a sodium–potassium pump that helps generate muscle contractions, including regulating heartbeat,” says Goodson.
The relationship between potassium and sodium may offer other valuable health benefits as well. For example, while many public health initiatives have recommended reducing consumption of sodium to lower your risk of stroke, a report in the Journal of the American Heart Association said that increasing potassium intake may provide similar results.
As with many areas of scientific study, researchers are still looking for definitive answers. Another report noted that the effect of consuming potassium-rich foods may be mostly related to the effect it has on blood pressure: “the benefits of dietary potassium may be primarily through its effect on blood pressure. High dietary potassium is associated with a decrease in blood pressure, particularly in the context of a high-sodium diet.”
“Potassium causes a reaction in the blood vessels and has been shown to help lower blood pressure in some individuals,” Goodson explains.
And if you’ve been feeling down lately, start looking at your potassium and salt intake. Research from Australia’s Deakin University has found that a low-sodium diet with lots of potassium-rich foods might improve symptoms of depression and tension.
From your head to your heart, you’ll reap numerous health benefits by adding potassium-rich foods to your regular diet.

Signs Your Body’s Craving It

Signs of nutrient deficiency manifest in our bodies in many different ways. It might not always be obvious that you’re lacking something critical in your diet. How do you know when your body is craving potassium-rich foods?
It can actually bit a little tricky, says Goodson.
“There’s no one sign of potassium deficiency. Low potassium levels, known as hypokalemia, can cause weakness and muscle cramping. You might have nausea, vomiting, constipation, or an irregular heartbeat. However, those can also be symptoms of many other health issues,” she explains.
Eating lots of potassium-rich foods and tracking how much of the mineral you’re consuming will generally help you avoid a deficiency of this nutrient. However, people who exercise excessively, have an eating disorder, or take certain prescriptions (such as some blood pressure medications) may have trouble maintaining their potassium levels with food alone. They may need to enhance their diet with potassium supplements.
“These situations could cause you to lose more fluid than other individuals, and you might need to consume more potassium,” says Goodson.
If you haven’t been feeling well lately and think low potassium might be to blame, make an appointment with your doctor. He or she can check your levels with a simple blood test and offer guidance on the best solutions for your body.

Beyond the Banana

Looking to join the top 2 to 3 percent of the population that consumes enough potassium? Surprisingly, it’s not that difficult, and you can find everything you need at your local grocery store.
You can start with everyone’s favorite potassium-rich food, the banana, which has around 422 milligrams of potassium. But you’ll need to eat more than 10 bananas every day get the recommended 4,700 milligrams of potassium you need, which would drive anyone, well, bananas.
“So many people think that just one food provides the nutrient, but that’s just the result of marketing,” says Goodson.
Contrary to what many believe, bananas aren’t the best or only source of potassium. There are dozens of other foods that contain even more potassium than the peelable tropical fruit. The Office of Disease Prevention and Health Promotion has an entire list of potassium-rich foods , but here are some easy ones you can add to your diet right now:

potassium rich foods

White Beans

½ cup = 595 mg

As one of the least expensive sources of protein, beans are an essential food for anyone who wants to eat healthy on a budget. Pop white beans in a Tuscan-style soup, mash ‘em up into a dip, make a Southwestern-style chili, or sprinkle them in salads to get a punch of protein and potassium. Or get creative and whip up a batch of bean-based blondies with pumpkin and chocolate chips for the ultimate healthy treat. Savory or sweet, the choice is yours.

Carrot Juice

1 cup = 689 mg

Are you loyal to your morning cup of coffee? Consider swapping it out for some carrot juice, at least once in a while. Just a cup of this bright orange goodness contains about 20 percent of your daily potassium needs. It also contains 25 percent of the recommended daily intake of vitamin B6, which helps regulate the balance of potassium and sodium. Make it with an at-home juicer or pick up a bottle at your local health food store.

White Potato

1 medium = 941 mg

When you want something nutritious that doesn’t require a lot of preparation, what can be easier than baking a potato? White potatoes are one of the best potassium-rich foods you can find at the market. Load up a baked medium white potato with steamed broccoli, thinly sliced bell peppers, and some shredded cheese for a flavorful meal with lots of nutrients.

Sweet Potato

1 medium = 542 mg

While not quite as rich in potassium as their pale white cousins, sweet potatoes still contain a healthy dose of this essential mineral. However, the sweet spuds beat white potatoes when it comes to protein and vitamin A. You can enhance baked sweet potatoes’ natural flavor with a drizzle of honey and some cinnamon. Or go savory with finely chopped rosemary and a light drizzle of olive oil—let your palate drive your decision.

Tomato Paste

¼ cup = 669 mg

Don’t throw out the tiny bit of tomato paste that often remains after you make a recipe. Just a few tablespoons of tomato paste can help you meet your potassium needs in no time. And if you’re looking for more reasons to eat it, here are three: Tomato paste is rich in vitamins A and C along with fiber. You can cook up a hearty bean salad with tomato paste, smear it on English muffins to create a base for customizable mini pizzas, or use it as the starter for spaghetti and meatballs.

Edamame

½ cup = 485 mg

These green pods might just be mini health miracles. Not just rich in protein, this low-fat food also contains fiber, iron, and vitamin C—without a ton of calories. Steam up some edamame as a potassium-rich alternative to popcorn the next time you plan to binge-watch movies on the couch. Pro tip: Dust edamame with some chili, garlic powder, or Parmesan cheese to boost the flavor of this healthy snack.

Acorn Squash

½ cup = 448 mg

Whether you bake it, puree it into a soup, or roast it, this fall favorite will help you meet your potassium consumption needs. You might not realize it, but the skin is also edible, and it contains valuable antioxidants and fiber.

Plain Nonfat Yogurt

1 cup = 579 mg

How versatile is plain yogurt? On its own, it has about 13 percent of your potassium needs. But mix it up with some banana, strawberry, or dried apricots for breakfast and you can easily get a third of your potassium needs for the day. Talk about a breakfast of champions!

Wild Atlantic Salmon

3 oz = 534 mg

Potassium is just the beginning of what makes salmon a win for your diet. The fish also contains omega-3 fatty acids, which help lower blood pressure and improve heart health, according to the American Heart Association. If you don’t have access to fresh-caught salmon or time to cook, you can pick up a canned version for similar health benefits.

Lima Beans

½ cup = 478 mg

A Southern food staple, lima beans make for a tasty side dish that’s rich in both potassium and protein. You can keep them as a simple comfort food with a little bit of butter and cracked pepper, or go sophisticated and cook lemon-garlic lima beans for a plate bursting with flavor.

When to Consider Supplements

With so many people deficient in potassium, you might be wondering if it’s worth picking up a bottle of potassium supplements from the health food store. After all, isn’t it easier to pop a pill than seek out potassium-rich foods at every meal?
“I always recommend people get their nutrients from food,” says Goodson. “They’re better absorbed from food, and those foods also contain a lot of other vitamins and nutrients that will benefit the body.”
If you’re not able to get enough potassium from foods, a daily multivitamin (rather than a potassium supplement) might help you obtain the right amount for your health. However, some people with certain medical conditions may benefit from the use of supplements. Goodson says you should always check with your physician before adding potassium supplements to your diet. They can take a look at your medical records to determine if potassium supplements are right for you.

But how much is too much?

You already know that a lack of potassium could cause health issues. But what happens when you consume more than the recommended intake of potassium?
“Most people with normally functioning kidneys do not run the risk of too much potassium from eating a balanced diet,” says Goodson. “If you do have too much, your kidneys just excrete it out.”
But she notes that potassium supplements could create health issues for people with kidney disease or people taking certain medications. High potassium could create a condition called hyperkalemia, with symptoms that include chest pain, weakness, numbness, and trouble breathing.
“Always check with a doctor before using a supplement. You want to make sure it’s safe for your body and there’s no contraindications with other medications you’re taking,” says Goodson.
In short: Eat a variety of fruits, vegetables, beans, and dairy to meet the recommended nutritional goals for potassium intake, no more and no less. And don’t fall for the marketing myth that the banana is the best potassium-rich food at the grocery store.

Categories
Healthy Pregnancy Motherhood

Stretch Marks, Swelling, And Skin Woes: How To Protect Your Skin While Pregnant

Oh, that pregnancy glow! How we all long for it! Many of us do experience it (woohoo!) but for a lot of pregnant ladies, our skin turns out to be more itchy than glowy. Here are a few common problems—and how to deal with all of them.

Swollen Feet

Why does this happen? During pregnancy, the body retains more fluid and is also working hard to keep blood flowing to the heart. The other parts? Not so much, which means swollen feet and ankles—and shoes that don’t quite fit.
What’s a gal to do? We’ve all been there, when even our cankles have cankles. And we can’t even bend over to put lotion on them. Get off your feet! Even better: Lie down with your legs up the wall (only for a short time, though, as lying on your back for long periods during pregnancy is not advisable).
Need more help? Try compression socks. Exercise, especially in a pool, where you can “walk.” Wear loose clothing and shoes. Keep drinking water. Accept that this the unsexy side of pregnancy.
If your feet are itchy (especially toward the end of your pregnancy), enlist your partner to lotion you up. If you have a toddler, this can easily turn into a hilarious family activity.
Contact your doctor if…you get sudden and extreme swelling. It could indicate a blood clot or high blood pressure.

Itchy All Over

Why does this happen? An itchy torso and stomach is usually the result of the skin stretching.
What’s a gal to do? Slip into an oat bath. The floating sensation is nice and the oats are sure to soothe your skin. More of a shower gal? Lather on a body conditioner in the shower (Curél Hydra Therapy Wet Skin Moisturizer or Nivea’s in-shower body lotion are our top picks) and let that soak in.
Once you’re out of the shower, lather on the lotion. Or better yet, reach for a cream or butter as these products tend to be thicker and more moisturizing. If you’re after natural ingredients like shea butter, cocoa butter, and essential oils, Josie Maran’s Whipped Argan Oil Body Butter will cover all your bases thanks to its argan oil, shea butter, avocado oil, and white tea extract.
Contact your doctor if…nothing helps. It is very rare, but a late pregnancy liver and gallbladder disorder called obstetric cholestasis (OC) can increase your risk of delivering prematurely or even of having a stillbirth. Severe itching is one of OC’s primary symptoms.

Stretchy Belly

Why does this happen? So you got your first stretch mark. And you might be freaking out. But it’s normal! So, so, so many women get these—about 75 percent of us in fact! The cause is mostly genetic, but sometimes stretch marks can be tied to rapid weight gain or loss and younger women are actually more susceptible.
What’s a gal to do? It turns out that stretch-mark reducing creams and heavy-duty lotions may not do…anything (sorry!). What might work slightly better is almond oil, cocoa butter, and olive oil.
The best prevention—if we can even use that word, since stretch marks are mostly genetic—is exercise, a healthy, vitamin-rich diet, lots of water, and regular massages (yay!). Also, keep in mind that steady and incremental weight gain as opposed to rapid weight gain helps the skin stretch at a less traumatic pace.
Contact your doctor if…Well, you probably don’t need to. Unless you are absolutely determined to get rid of stretch marks (only after baby is born!), there’s really no reason to talk to your doctor about these. They usually fade over time as you return to your pre-pregnancy size.

Pigmentation Problems

Why does this happen? It’s hormonal! Your estrogen levels stimulate increased pigment production (this is also what accounts for a darker area around your nipples, and darker moles or freckles).
What’s a gal to do? Sunscreen, sunscreen, sunscreen, even if you don’t live in a warm climate. Every day, all over. Putting a little vitamin C on your skin topically can also help. (If you use a vitamin C product, definitely put on sunscreen as it can increase skin’s photosensitivity and likeliness to burn.)
That said, pigmentation issues usually resolve on their own few months after the baby arrives.
Contact your doctor if…a mole or other spot looks particularly dark. You should be keeping track of any and all skin issues throughout pregnancy and pregnant or not, visit your dermatologist regularly. It’s very rare, but a mole can change during pregnancy, indicating a serious problem like melanoma.

Red, Red Rashes

Why does this happen? There are various kinds of rashes that can appear during pregnancy, but the most common is PUPPP: pruritic urticarial papules and plaques of pregnancy. This is when tiny red bumps that first appear on the belly spread across the body. The patches of bumps can be super itchy. This usually happens later on in the pregnancy when the belly is stretched to its limit.
No one really knows what causes PUPPP, but it often appears during a first pregnancy or a pregnancy with multiples, when the skin is really stretching.
What’s a gal to do? Any severe itching can be soothed with topical medications—mostly steroids (like hydrocortisone cream) or antihistamines (like Benadryl). You can also apply lotion as long as it feels good and doesn’t further irritate the skin. Unfortunately, the only thing that really makes PUPPP go away is delivering your baby.
Contact your doctor if…you suspect that you have PUPPP as the condition cannot be self-diagnosed.

Acne Woes

Why does this happen? Most pregnancy acne is also hormonal! It’s also very common, especially if you were susceptible to acne before becoming pregnant, and it may be due to the body producing slightly more oil while gestating. (For some, this also results in the coveted “pregnancy glow.”)
What’s a gal to do? Don’t touch! We know it’s tempting to pick and squeeze, but this will only make things worse. Cleanse twice a day with mild cleanser and don’t forget to follow up with a moisturizer and sunscreen. If your hair is particularly oily and falls in your face, wash it daily and keep it away from your skin.
Contact your doctor before…you use any new skincare products. Many acne cleansers aren’t safe during pregnancy.
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Categories
Mindful Parenting Motherhood

More Than Just A Tantrum: Signs Your Child Is A Highly Sensitive Person

A kindergartener with an infectious smile and a big personality, Bella often has meltdowns over seemingly little things, like the tags in her shirt or combing her hair.
Her mom, Gail, has heard it all.
She’s just spoiled!
Don’t worry, this is just a phase.
But Bella is not spoiled, and she’s not just going through a phase. Bella is a highly sensitive person. As an infant, she was diagnosed with sensory processing disorder (SPD), a neurological condition that results in an inability to process certain sensory information correctly.
According to the Star Institute for Sensory Processing Disorder, as many as one in 20 people may be affected by SPD or be considered a highly sensitive person.
Garland noticed something was different about Bella when she was about two months old.
“She was inconsolable, she didn’t fancy anything as most babies do such as a bouncy seat, a play mat, or toys. She constantly sniffed everything. She screamed every time I changed her like she had never been through it before.”
Christy Watson, whose daughter Lucy has also been diagnosed with SPD, vividly remembers the moment she realized Lucy needed treatment.
“Lucy was particularly bothered by her brother Emmett’s shrill newborn crying and would cover her ears and scream whenever he would cry.”
She says she was in the kitchen making lunch one day when Emmett started to cry. “Only a minute passed between the time he began crying and the point when I walked back into the family room. Lucy had taken a pillow from the sofa and had it placed over Emmett’s head in an attempt to get him to stop crying.”
“Highly sensitive children have debilitating aversions to light, noise, pressure,” says Michelle Collis, a North Carolina-based speech language pathologist. “Tags and seams can cause light pressure and touch, lights can be too bright, and a small buzzing from a fluorescent light [can seem] so loud the person cannot function.”
That’s because a highly sensitive person, like a child diagnosed with sensory processing disorders, can’t tune out stimuli, and processing literally everything at once can be completely overwhelming.
Because sensory processing disorder is not currently a recognized condition in the Diagnostic and Statistical Manual, the diagnostic guide used by most mental health professionals, kids with SPD are often misdiagnosed with attention deficit/hyperactivity disorder (ADHD), autism, anxiety, or obsessive–compulsive disorder (OCD).
Still, Lucy Jane Miller, PhD, OTR, and author of Sensational Kids: Hope and Help for Kids With Sensory Processing Disorder (SPD), believes that SPD is a distinct condition.
In a 2012 study Miller and her colleagues determined that while ADHD and sensory modulation disorder (SMD)—a specific type of SPD—share similarities, children diagnosed with SMD had more sensory complaints than those diagnosed with ADHD, leading Miller to determine that ADHD and SPD are distinct diagnoses.

So how do you know if your child is a highly sensitive person with sensory processing disorder?

“Tantrums for no apparent reason, eyes closed or squinted, or even turning the head and looking from the side of the eye are all markers of a child with SPD,” says Collis. “Kids with SPD may also cover their ears with their hands or tense their shoulders in response to noisy stimulus.”
An obsessive preference for a few items of clothing or demanding to wear the same shirt every day is another indicator that your child may have a sensory processing sensitivity. A highly sensitive child with SPD will get easily distracted by an itchy seam or tag in their clothing. The offending item of clothing will be all they can focus on until it is removed.
“Sensory seeking children may enjoy  banging items, climbing, and hanging upside down from furniture,” says Collis. “In addition, a child with SPD can exhibit a constant need to be leaning, hugging, or touching another person.”
It might seem like your child is acting out or misbehaving, but really, they may just be trying to process sensory information. When your child clings to you after a meltdown, they’re clinging to their constant—a parent or loved one—in an effort to calm down after sensory overload.

I think my child has a sensory processing sensitivity. What now?

“I battled [SPD] for five years alone,” says Garland. “If you suspect your child has a sensory processing sensitivity, please do not do that. Go find the resources that your child needs.”
As a parent, you may not be sure where to start if you think your child may have a sensory processing disorder.
Elaine Aron, PhD, is a leading psychologist in the field of sensitivity and sensory processing disorders. If you suspect your child has SPD, Aron suggests filling out her free online questionnaire. If you answer yes to 13 or more questions, it may be worth getting your child tested for sensory processing sensitivities.
If you only answer yes to one or two of the questions on Aron’s questionnaire, your child may be highly sensitive, and could still benefit from certain treatments. Either way, Aron stresses that the questionnaire is not a diagnosis. Rather, it is a tool to help parents who may be at a loss with their child’s behavior determine if something like SPD may be part of the equation.
If you believe your child may have SPD, an occupational therapist trained in sensory issues can test your child for sensory processing sensitivities.
A diagnosis can often provide relief for both parents and children.
“I just thought I was a bad mom,” says Garland. “It was very hard to understand sensory processing because no one I knew had a child with any issues.”
But a diagnosis gave Garland and her daughter a path forward.
Watson says that pre-diagnosis, it was difficult to bond with her infant daughter, and she carries a lot of guilt because she didn’t initially understand SPD.
“Toddlers are moody and angry a fair number of times in a day, but Lucy was convulsing with rage, screeching at the top of her lungs, and dropping tiny bows more often than she was happy from about age 1 to 4. I realize now that this was because she would become so overstimulated, and she did not have the language skills to communicate her needs to us.”
Watson goes on to say, “It was hard to take and, truthfully, kept me from fully bonding with her for a long time. I know that sounds terrible, but it is inordinately more difficult to develop a healthy relationship with a child who is constantly screaming and unhappy than it is to bond to a calm, loving, and content baby.”
After Lucy’s diagnosis shortly before age five, Watson says she can now look back and clearly see the signs that Lucy had sensory processing issues, but even with testing, struggled to get help.
“She was much more irritable and discontented that most babies, and as a toddler she would melt down almost constantly. It was exhausting. Her speech was delayed, and I had her evaluated twice between the ages of 1 and 3, and each time, I was told that she was on the low end of normal and didn’t qualify for services. I still feel like she needs speech therapy but because she is on the fringe of that normal range, she is still not eligible for certain services.”
Because sensory processing disorders are not officially recognized medical conditions, it is hard to get kids with SPD the therapy they may need.
Garland, who lives in rural North Carolina, says getting Bella in-school services and treatment has been especially difficult.
“Living in this rural area even in public school the amount of help she can get is limited,” says Garland. “Her teacher is not familiar with sensory disorder nor is her dentist or the fill-in doctor we are using since ours left.”
Both Watson and Garland agree that parents of highly sensitive kids have to be advocates for their children.
“Early intervention is key!” says Watson. “If you suspect there is a problem, go to the doctor! If the doctor doesn’t listen to you, get a new doctor. You know your child better than anyone.”

Highly sensitive kids benefit from occupational therapy.

“Occupational therapy made Lucy a different child,” says Watson.
While the first few weeks of Lucy’s occupational therapy were hard, Watson says she began to notice a change after about six weeks of therapy.
“Her behavior improved dramatically, her fine motor skills, her gross motor skills, her auditory and tactile sensitivity—everything—everything continually improved,” says Watson. “After a year of OT and counseling, she had improved so much that she no longer qualified for services!”
In addition to occupational therapy, there are some things parents can do at home to help highly sensitive kids process sensory information.
“Blue or red cloths can be placed over fluorescent lights at work or school to decrease bright light,” says Collis.  “Seamless clothing is hard to find, but Target has a new kids’ line for sensory sensitive children. If a preferred clothing has been found, parents often buy multiples of the item. I have children who wear headphones at school and public places to decrease outside noise.”
During a sensory overload, a child’s ability to process language can decrease dramatically. A child with SPD may not be able to communicate what’s wrong, which leads to further frustration. Collis says picture cues can be helpful communication tools for kids with SPD.
“I have even used written sentences for readers,” says Collis. “During a ‘meltdown’ language should be used to reassure and tell the child what behavior to do: ‘I will use my earphones when it is too noisy.’  ‘My earphones help the noise go away.’ ‘I will keep my hands to myself.’”
It can be incredibly frustrating to parent a highly sensitive kid or a child with an SPD diagnosis, but Garland says watching Bella grow and learn has been the most rewarding experience of her life.
“Mothering a child with sensory issues is hard,” says Garland. “I have cried. I have prayed. I have at times given up and at times I have been so proud I felt like my heart might burst.”

I’m an adult. Can I be a highly sensitive person?

Short answer? Yes. While sensory processing disorder is becoming a more accepted diagnosis, many highly sensitive people have been misdiagnosed with OCD, ADHD, or even anxiety.
Writing this article has actually opened my eyes to my own struggle with being a highly sensitive person. As a kid, I was always labeled “a handful.” I made good grades, but I struggled to stay in my seat or be quiet. I get what I call “overstimulated” easily, even as an adult.
I’m extremely outgoing, but if I’m at a loud party with lots of people, I get easily overwhelmed. When that happens, I have to remove myself from the situation and find a calm, quiet space or a meltdown is inevitable.
According to Aron’s adult questionnaire, this is actually common for highly sensitive people. Aron also says that it is a common misconception that women, children, and self-described introverts are the only individuals who can be highly sensitive.
According to information on Aron’s website, “We know that as many males as females are born [highly sensitive], although they obviously will be different in many ways because of their gender and how their family and culture has viewed their sensitivity.”
Aron goes on to explain that men typically score lower on the self test, which she believes is because men begin to sense their own vulnerabilities and may not answer their self-evaluations honestly.
In addition, the majority of highly sensitive people are introverted, but that still leaves a large percentage of extraverted individuals who are also highly sensitive. If you are extremely outgoing but need lots of downtime, Aron says you may be a highly sensitive person.
Unfortunately, treatment for highly sensitive adults has been lacking. According to Sarah Schoen, PhD, Director of Research at the STAR Institute for SPD, “We know that children don’t grow out of sensory processing disorder and many do not receive the necessary treatment when they are children, meaning symptoms persist into adulthood. Additionally, there are many adults who have been misdiagnosed and are just beginning to become aware of their sensory processing issues.”

The good news?

Treatment options for adults with SPD are growing. Working with an occupational therapist is still the best treatment option, even for adults, says Schoen. But it’s not always easy to make time for a lengthy therapy appointment when you barely have time for a grocery store run.
“That’s why our occupational therapists started to create educational content for adults that can be accessed from home,” says Schoen of the STAR Institute’s resources. “Many of the adults we treat say they have been misdiagnosed with a mental health condition or illness and have unnecessarily been taking medication. An important part of their treatment is to understand their sensory issues and differences so that they can participate in a program that includes the introduction of a sensory lifestyle with modifications to their daily life, alterations to their environment, and self-advocacy.”
Most importantly, know that you are not alone. If you suspect that you or your child is highly sensitive, there are online resources, like Aron’s website or SPDStar.org that can inspire your first steps toward treatment.
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Categories
Conscious Beauty Lifestyle

Jade Rolling: An Ancient Beauty Practice With A Star-Studded Following

You stay up to date with the latest creams and serums, hoping to keep your skin looking radiant throughout your thirties and beyond. You exfoliate, moisturize, and do everything else that’s supposed to lead to healthy, glowing skin, and you’ve probably developed a routine that works well for you.
However, there’s something you may be curious about adding into your regimen: jade rolling. This ancient beauty practice is said to have some pretty impressive health and beauty benefits, and it definitely has a high-profile following. Here’s what you need to know about jade rolling, the ancient beauty trend that is having a decidedly 21st-century comeback.

What is jade rolling?

Jade rolling is pretty simple: You use a small roller made of jade to massage your face and neck.
Some proponents of jade rolling follow a product-forward regimen that involves washing and exfoliating your face, then applying your favorite mask or moisturizer. Using the jade roller, you massage the mask or moisturizer into your skin for about two minutes.
Others opt for a cooling treatment they say can de-puff and de-bloat the face and recommend storing the roller in the fridge or freezer between use for optimal results.

Why jade?

According to the Gemological Institute of America, jade was used for thousands of years in ancient Central American, New Zealand, and Chinese weaponry, tools, and ornaments. Today, estheticians and manufacturers of jade rollers say the practice builds on the claims of Chinese medicine regarding jade’s ability to promote healing, draw toxins from the body, and relax the nervous system.
While these claims aren’t upheld by Western medicine, those who are passionate about jade rolling are adamant that rollers should be made of authentic jade.

The Who’s Who of Jade Rolling

Although jade rolling might be new to you, some of Hollywood’s most picture-perfect faces are making the most of the technique. Celebrity aesthetician Liz Kennedy told E! Online that she uses jade rolling to help models keep their skin looking cool and refreshed, which explains why Miranda Kerr, Behati Prinsloo, and Dree Hemingway all say that jade rolling is part of their regular beauty routine.
Alicia Keys is a jade rolling convert too. In 2016, Keys’ makeup artist, Dotti, told W, “I stick a jade roller in ice, so it’s basically freezing when I roll it over her skin. I really, really work into all those areas where I want blood and water and energy brought to the surface. It brings her skin to life, it practically makes her skin say, ‘Hi. I love you.’”

Other than “I love you” skin, what are the benefits of jade rolling?

According to Jayde Covenant, a spa manager and esthetician, massaging your face with a jade roller increases blood flow, which can give you that nice, healthy glow you’re after. Covenant told Well + Good senior editor Erin Hanafy that rolling also activates your lymphatic system, which helps drain fluid from your tissues, meaning it can detox and de-puff your face. After using a jade roller, your face may look tighter and less wrinkled, and who wouldn’t want that in exchange for just a few minutes of effort?
Lifestyle and wellness blogger Gena Min shares that jade rolling is more than just a beauty trend for her, saying that after complications related to Botox treatments, it has given her relief from headaches, sinus issues, and breakouts. Others claim that the smooth, cool jade can help with headaches when you use it on your forehead, eyelids, and temples.

Buying and Using a Jade Roller

So you’re ready to give jade rolling a try. The first step is to purchase a jade roller, which you’ll likely have to do online. When you’re shopping, remember that it’s important to get a roller that’s made with authentic jade if you’re after the benefits associated with the gemstone. Some of the cheaper rollers you’ll find might actually be glass that’s been colored to look like jade.
Authentic jade rollers typically cost between $25 and $90, depending on where you purchase them. Be sure to read the reviews to see what others have said about the roller you’re considering. If they’ve had a positive experience, chances are you will too!
When your roller arrives, you may want to pop it in the fridge or freezer before your first massage. While you don’t have to commit to fancy patterns, Min suggests this technique on her blog, Gena Min Wellness:

On clean skin, starting from the center of your forehead, use the large roller and roll slowly towards the ears. Repeat about 6 times over the same area. Use the small roller under the eyes and go from the corner of the eye to the ear. Same thing with cheeks. Start from the middle of your face and roll outwards. Roll from the chin area to your jaw and up to the ears. For the neck, start from the top and roll downwards towards the collar bone. You don’t need to apply any pressure. Just use the weight of the jade roller.

Keep in mind that you can incorporate your favorite cleansers, masks, and moisturizers into your personalized jade rolling ritual as well—we love Mario Badescu’s Vitamin C Serum followed up by Shiseido’s Firming Massage Mask.

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Categories
Lifestyle

Hair Stylists Explain The Most Common Hair Care Mistakes

Even for a fairy tale, the story of Rapunzel is implausible—and not just because of the protagonist’s overactive follicles. Anyone who’s sunk years into brushing yards and yards of their spun-gold hair would never let some prince yank, pull, and climb on it. A woman like Rapunzel doesn’t just care for her hair. She coddles it.
We can identify, but we also have much more than a comb to work with. There are shampoos, conditioners, products, blow dryers, and the influence of the “no-poo” lobby to contend with. It’s hard to know what to choose. That’s a problem, because the particulars of how you treat your hair make all the difference—even if you don’t have Rapunzel-level locks.
Many people don’t know exactly how to treat their hair to keep it healthy, hairstylists say. In fact, lots of popular products and practices actually do more damage than good. We talked to experienced stylists and got the inside scoop on some of the most common hair-care mistakes—and how to give your ‘do the fairy-tale ending it deserves.

1. You’re combing your hair wrong.

It really is possible to comb your hair incorrectly—and doing so can lead to some serious damage. When it comes to detangling your hair, moisture matters.

You don’t want to pull a comb through your hair right after you step out of the shower, says salon-owner and stylist Christy Stewart.
“Your hair is most fragile when wet,” Stewart tells HealthyWay.
Excessive brushing or combing can stretch wet hair and lead to breakage, she explains. The type of brush you’re using can cause problems, too. Brushes or combs with small, fine teeth cause more friction and pulling on the follicles and are not great to use.

“Use a wide-tooth comb or a wet brush that is made specifically for brushing wet hair,” Stewart says.
Many stylists even recommend using the “bottom’s up” method for brushing hair. It may feel weird at first, but “start at your ends and work your way toward the roots. Never start at the root!” warns Stewart. “You’ll just end up hurting yourself.”  

2. You’re washing your hair wrong.

You probably grew up with the iconic phrase “lather, rinse, and repeat.” Now there’s a whole new camp telling you not to wash your hair. Like, at all. Who can you really trust when it comes to cleaning your luscious locks?

First of all, your cleansing routine should be based on your hair type. Thin hair is more delicate and more prone to breakage, whereas thick or curly hair is stronger. Is your scalp exceptionally oily or dry? Taking note of your hair type helps you know exactly how to handle and clean your hair.
Regardless of your hair type, it’s always a good idea to start by thoroughly rinsing your hair with warm water. The temperature helps open up the hair cuticles, making it easier to remove any dirt and absorb the oils from your conditioner. If you have hair past your shoulders, it’s also a good idea to apply a light layer of conditioner to the ends first. Those are the oldest and driest points, and conditioning first helps protect the most fragile bits of hair during the cleaning process.

But should you even use shampoo at all? The “no-poo” sect was born from the idea that the more you clean and remove natural oils from your body, the more your body produces, and you’re forever stuck in a greasy loop.
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While it is true that shampoo removes your scalp’s natural oils, it’s completely okay to use it two to three times a week, reports NPR. People with curly hair can possibly go even longer without shampooing, but again, it’s different person to person. However, you should only ever be applying shampoo to your scalp—never down to the ends of your hair.
The way you lather up matters, too. Never apply shampoo in a circular motion. This can cause serious tangles and break your hair. Instead, move your fingers vertically across your scalp. And don’t think you need to follow the “rinse and repeat” adage. Unless your hair is exceptionally dirty (in this case, the shampoo might not lather at all), there’s no reason for round number two of ‘poo.

Finally, when you’re ready to condition, squeeze some of the water from your hair and then apply the product from the middle of your hair down to your roots (your scalp doesn’t need the extra oil). Leave conditioner in for as long as you can, and then rinse your hair until all of the product is removed. Then, if you can stand it, finish off your shower with a cold water rinse. This will seal the cuticle as well as the outer layer of the hair, giving it the most shine.
Also take note of the ingredients of the products you use.
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“Avoid products with sulfates, as they strip hair of its good stuff [natural oils], and sodium chloride because it can be very drying,” says stylist Kashmir Asvaraksh.
Look for paraben- and sulfate-free products instead—those will clean and condition your hair without the harshness.  

3. You’re towel-drying your hair wrong.

Nothing is sacred anymore. Even towel drying your hair after a shower can cause breakage and damage! While it may sound insignificant, the way you dry your hair really does affect the way it looks.

Vigorously towel drying after a shower causes a lot of friction, which leads to breakage—especially if you use a circular motion. Dry too roughly and you can damage hair cuticles, the protective outermost layer of each hair. That leads to frizzy, damaged-looking hair, and no one wants that.
The best way to dry your hair with a towel is to press or blot the towel onto the wet hair—no rubbing! Alternately, you could “swap that bath towel for a microfiber towel or old T-shirt instead,” Stewart says. “The high thread count will be much more gentle on those cuticles.”

4. You’re blow-drying your hair all wrong.

If you prefer to use a blow dryer, make sure you don’t go too crazy and dry your hair out with excessive heat. While thin hair is most susceptible to heat damage, even thick or curly hair shouldn’t be subjected to the high heat of a blow dryer for an extended amount of time. If you absolutely must blow dry, though, use a continuous motion and a flat nozzle attachment—that will direct the the warm air and help hair dry quicker and more evenly.

To properly blow dry, start by sectioning off parts of your hair. These smaller sections will allow your hair to dry faster with less heat, which is always a good thing. Decide on the look you’re going for beforehand, and then use the blow dryer to help achieve that look. Hold your brush vertically, and the blow dryer horizontally. This will give your hair more volume and won’t leave it stick-straight.

A boar-bristle brush is best to use while drying hair. Unlike its ceramic counterpart, the boar-bristle brush doesn’t conduct heat, which can flatten natural volume, quite as easily. Boar bristles will also smooth down the hair’s cuticles with ease. As for the type of hair dryer to use—it all comes down to your hair type.
Ionic dryers are better for thick or frizzy hair because they break up water droplets faster, cutting down drying time. However, these dryers aren’t great if your hair is oily or if you’re going for volume.
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Ceramic or infrared dryers are great for people with thinner, dry hair, but can also be beneficial for almost everyone. The weight of your locks also comes into play, especially if you have a ton of hair and have to hold the darn hairdo up for a long time. If you’re ready to splurge on a nice dryer, take some time and find the one the fits the majority of your hair needs—not just the most expensive or popular one.

4. You’re using heated tools disastrously wrong.

In addition to practicing good blow-drying habits, you should definitely be careful when using heated tools to style your hair. First and foremost, you have to use heat-protectant products if you are using a blow dryer or other heated styling tools.

“You can use heating elements regularly if, and only if, you use a heat protectant and a sufficient amount of it,” says Asvaraksh. “The heat protectant needs to be applied all over the hair” to be effective for keeping hair healthy while drying and styling, she says.

“To get the best results, look for products that fit your hair type. These heat-resistant products will prolong your blowout and limit heat damage,” says salon owner and stylist Eliut Rivera. For natural hair, you want to keep the temperature of any heated tool under 400 degrees. People with color treated, fine, or processed hair should stick to lower temperatures.
Rivera shares the cardinal rule of using heated tools on our hair: “The more heat applied, the more damage is being done,” the stylist says.
We would add a sliver of wisdom from Rapunzel’s world of myth. She never used heated tools, remember, and look how well that worked out for her.

Categories
Favorite Finds Motherhood

9 Children's Books That Celebrate Diversity

When my daughter was 3, I took her to her first Yom Kippur service. This is the holiest day of the year in Judaism: the day when we ask forgiveness of those we’ve harmed and repent for our sins. Our synagogue has two young female rabbis—not a common occurrence—and my hitherto non-practicing Jewish daughter sat utterly fixated, staring at these two women with nothing but awe in her eyes. She turned to me and said, “One day I want to be a Rabbi.”
It was a clear example of You can only become what you can see. Cue: the importance of diversity in children’s books.  
In describing the need for representation in children’s books, non-profit organization We Need Diverse Books quotes a 1990 article from professor and author Rudine Bishop Sims: “When children cannot find themselves reflected in the books they read, or when the images they see are distorted, negative, or laughable, they learn a powerful lesson about how they are devalued in the society of which they are a part.” 
But the lack of representation in media isn’t just an issue for people of color—it’s an issue for all of us. 
On the occasion of the unveiling of her portrait at the National Portrait Gallery, Michelle Obama wrote, “This is all a little bit overwhelming, especially when I think about all of the young people who will visit the National Portrait Gallery and see this, including so many young girls and young girls of color who don’t often see their images displayed in beautiful and iconic ways.”
For children of color, seeing people who look like them represented in media like books, movies, or art, can actually affect them in a positive way. It’s proof that there’s space for them, both on the page and in the world. For white children, experiencing diverse media can help prevent a distorted view of their world. All kids, regardless of background, need to know that there are all kinds of people in the world—that we all have hopes and dreams and struggles, and that some struggles, like those involving race or gender or sexuality, are particular to some.
In honor of Black History Month, here are some wonderful books to add into your kids’ collection and to share with friends:

1. A is for Activist

by Innosanto Nagara

Dubbed Howard Zinn’s The People’s History of the United States for kids, this gorgeous board book moves through the alphabet teaching kids about key tenets of activism—justice and peace—and vital freedom fighters who’ve forged the path, like Malcolm X.

2. Counting on Community

(also!) by Innosanto Nagara

This book is all about the value of community and being able to count on those around you. Kids of various colors and backgrounds come together to plant seeds and reap the harvest.

3. The Snowy Day

by Ezra Jack Keats

The joy of this beautiful board book is that it is simply about a boy named Peter exploring the snow—and that boy happens to be black. Unlike so many books about kids of color in general—and African American kids in particular—this is not a book about race. Keats has a whole collection based on Peter and his friends including Whistles for Willie, A Letter to Amy, and Peter’s Chair.

4. Little Leaders: Bold Women in Black History

by Vashti Harrison

From abolitionist Sojourner Truth to chemist Alice Ball and poet–writer Maya Angelou, you and your kids will learn about African American women who’ve changed the world in extraordinary ways.

5. We’re Different, We’re the Same 

by Bobbi Kates and Joe Mathieu

Sesame Street has you covered! This lovely book explores all the ways we can be different—race, gender, sexuality—and all the ways we share the same hopes and dreams.

6. Let’s Stop at the Market

by Matt de la Peña and Christian Robinson

Why don’t we own a car? Why do we get off the bus in the not-so-nice part of town? CJ asks his grandma these and other questions as they travel to and from church. This books explores the beautiful bond between CJ and his grandmother, the ways in which we are different, and the beauty we can find anywhere.

7. Marisol McDonald Doesn’t Match/Marisol McDonald No Combina

by Monica Brown and Sara Palacios

This charming bilingual book explores the funny ways our cultures intersect under our skins. Marisol loves peanut butter burritos and has nut-brown skin and red hair. To her, these are totally natural combinations.

8. Full, Full, Full of Love

by Trish Cooke and Paul Howard

Focused on the sweet relationship between Jay Jay and his Grannie, this book welcomes the reader into a boisterous Sunday night dinner and the love among family.

9. We Shall Overcome: The Story of a Song

by Debbie Levy and Vanessa Brantley Newton

How much power does one song hold? A lot! This book traces the history of the iconic song that became the anthem of the Civil Rights Movement and pays tribute to the music that helped change the course of American life.
Looking for more? Check out We Need Diverse Books, which is working to transform the publishing industry in hopes of promoting literature that reflects and honors the lives of all kids.

Categories
Conscious Beauty Lifestyle

The Beauty Products From 2017 We’re Still Loving, And What’s Next For 2018

It seems like new makeup and skincare products never stop rolling out onto store shelves, and 2017 was no exception. With something different hyped up every week, though, how are you supposed to separate what really works from what doesn’t? Fortunately, the shining stars of the beauty world were clear in 2017, and 2018 is on track to be just as great.

Here are our favorite discoveries from 2017.

Watermelon Glow Sleeping Mask

A true sign of a product that people just can’t get enough of? When it’s sold out again and again. Fortunately, though, you can get your hands on the Watermelon Glow Sleeping Mask now. With a blend of soothing watermelon extract and hydrating hyaluronic acid, this mask is well known for softening and plumping skin as you sleep. And alpha hydroxy acids (AHAs) work overnight to exfoliate your skin to leave it smooth and fresh all day long.

Sephora

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GLAMGLOW Firming Glitter Mask

Face masks definitely hit their stride in 2017, and GLAMGLOW became known as the brand to turn to for a mask that you can paint on and peel off. They even stepped up their game with a firming peel-off mask that’s packed with glitter yet still provides the same benefits GLAMGLOW’s masks are known for. Social media users love this one for taking glittery skincare selfies. So tighten and tone your skin—and take a few shots for Instagram while you do it—with this mask that’s just as fun as it is effective.

Sephora

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Fenty Beauty Pro Filt’r Soft Matte Longwear Foundation

There weren’t many beauty launches in 2017 that were as highly anticipated as that of Fenty Beauty by Rihanna, and the brand definitely didn’t disappoint. One of the most coveted items of the collection was the Pro Filt’r Soft Matte Longwear Foundation, a medium- to full-coverage foundation designed to look soft, smooth, and silky on the skin. The best part? The brand is inclusive of a wide range of skin tones; the foundation was released in a whopping 40 shades right off the bat!

Fenty Beauty

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NARS Radiant Creamy Concealer

Looking for the next best thing after the release of Tarte Shape Tape? Look no further than the Radiant Creamy Concealer from NARS, a full-coverage concealer perfect for covering, correcting, highlighting, and even contouring. The formula isn’t just meant to cover imperfections, though. Packed with vitamin E, grape seed extract, and more, this concealer is meant to nourish the skin while it sculpts and corrects.

Sephora

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Anastasia Beverly Hills Modern Renaissance Eyeshadow Palette

Anastasia Beverly Hills is a powerhouse brand, and the Modern Renaissance Eyeshadow Palette was one of their most anticipated releases. This is the perfect palette for both day and night looks, with 14 shades ranging from creamy neutrals to bright berry tones and even a deep chocolate brown. Complete with a mirror and a dual-ended brush, it’s the perfect versatile palette for taking on the go to create any look.

Sephora

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Stila Glitter and Glow Liquid Eyeshadow

If you’ve been on the hunt for the perfect glitter eyeshadow without the mess, the Stila Glitter and Glow Liquid Eyeshadow is what you’ve been waiting for. The creamy formula is simple to apply—thanks to the fluffy applicator—and it’s easy to blend out once it’s on the eye, so you can combine with other shadows for a flawless look. The best part is that it’s lightweight, giving you a heavy dose of glitz and shine without the heavy feeling. Not a glitter fan? Check out the new Stila Shimmer and Glow Liquid Eyeshadow.

Sephora

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Hourglass Ambient Lighting Palette

Highlighting wasn’t a new phenomenon in 2017, but Hourglass definitely upped the game when it released the Ambient Lighting Palette. These powders were designed not only to catch the light but to diffuse and soften the way it looks when it hits your skin, giving you the perfect lit-from-within look with just a few swipes. With three universally flattering colors, this palette helps to highlight the skin in a way that filters out harsh lights, giving you a soft, refined glow.

Amazon

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Cover FX Custom Enhancer Drops

There are some who prefer a glow that can be seen from outer space, and for those individuals, there are the Custom Enhancer Drops from Cover FX. The drops allow you to customize your glow, using a little for a subtle shine or a lot for a look that gives off the vibe of liquid metal on your skin. Use the drops alone or mixed in your foundation or body lotion for an all-over radiance that’ll catch the light…and maybe even an eye or two.

Sephora

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Fenty Beauty Stunna Lip Paint

It’s no secret that Fenty Beauty has been slaying the game ever since its launch, but the hype isn’t just about the foundation. If you’ve been looking for the perfect red lip product, look no further than Fenty’s Stunna Lip Paint in the shade Uncensored, a universal red that’s made for any skin tone. With one-swipe coverage and a 12-hour wear time, it’s the ultimate smooth liquid lip you’ll turn to again and again.

Sephora

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Bite Beauty Agave Lip Mask

When your lips need a little love thanks to all of those drying liquid lipsticks—or even just because of the cold weather—Bite Beauty has you covered with their Agave Lip Mask. It’s the ultimate lip balm, packed with jojoba oil and agave nectar. And did we mention the brand is 100 percent dedicated to using only food-grade ingredients in its products? Take it with you for all-day use or apply it as an overnight lip mask for soothed, soft lips anytime.

Sephora

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So, what’s next in 2018?

Though the new year has just gotten started, there are already some standout products in the beauty world.

Jade Roller

Looking for smoother, tighter, de-puffed skin without taking the time to put on a mask? Though jade rollers aren’t a new invention, they’re definitely having their moment in 2018, and it’s not hard to see why. Proponents claim that jade rollers can help you improve circulation, reduce puffiness, and smooth fine lines.

Nordstrom

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NARS Radiant Longwear Foundation

Hot on the heels of their Radiant Creamy Concealer is NARS’ Radiant Longwear Foundation, a medium- to full-coverage foundation with a 16-hour wear time. Meant to stay put through anything, the formula is designed to smooth and perfect the skin, all while giving it a fresh and natural look.

NARS Cosmetics

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Kat Von D Studded Kiss Crème Lipstick

Say hello to your new favorite lipstick, the Studded Kiss Crème Lipstick from Kat Von D. Packed with pigment, these lipsticks are designed to provide one-swipe coverage with a creamy, light feel on the lips. With 40 shades and three finishes, everyone can find their new go-to color.

Sephora

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Hourglass Arch Brow Volumizing Fiber Gel

Looking to fill in your brows without taking the time to really sculpt and carve them out? Hourglass’ new Arch Brow Volumizing Fiber Gel was made to help shape and fluff your brows in the half the time, thanks to its tinted formula that’s packed with microfibers. Just swipe through your natural brow hairs to fill them in and keep them looking fab all day long.

Sephora

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Categories
Health x Body Wellbeing

Asked And Answered: What Is Dry Scalp And How Can I Get Relief?

It’s winter time, and many parts of the country have been experiencing record-breaking cold. The frigid, dry air can take a toll on your body. If you’re like most people, you’ve probably had to stock up on chapstick, body lotion, and facial moisturizer to keep your skin hydrated and healthy this winter. But the cold might be having an unexpected impact somewhere else: your scalp.
If you’ve been noticing white flakes on your shoulders or in your hair, or have found yourself reaching up to scratch more often, you might be experiencing dry scalp. This condition begins with an itchy, irritated feeling, and can lead to white flakes or red, irritated skin. Since it generally gets worse if left untreated, it’s important to get ahead of your dry scalp before it gets worse.
In order to know how to treat dry scalp, it’s important to recognize what it is and how it’s different from dandruff. Read on for two doctors’ insights on scalp health and answers to all your questions about dry scalp and scalp care.

What is dry scalp?

Dry scalp is, on a basic level, just what it sounds like: dry skin on your scalp, the area on your head beneath your hair. Dry scalp isn’t as common as dry skin because the scalp is typically a fairly moist area of the body.
“With such a high concentration of oil glands on the scalp, it is rare for the scalp to actually be dry,” says Asma Ahmed, DO, a double board-certified dermatologist specializing in medical, cosmetic, and surgical dermatology.
Dry scalp is usually caused by some sort of irritation (more on that in a minute!), but can also have environmental and health-related causes.  

What are the symptoms of dry scalp?

The first sign of dry scalp is usually increased itchiness or a feeling of irritation at the base of your hair. Next, you might notice small white flakes coming from your scalp. This is a sign that your dry scalp is becoming worse, says Shari Hicks-Graham, MD, a dermatologist who practices general, cosmetic, and surgical dermatology in Columbus, Ohio.
“Flaking occurs when skin dryness is more intense and the skin cells become detached from the skin,” she says.
If the condition isn’t treated, it can continue to get worse.
“Over time, if dry scalp is left untreated, flaking can lead to persistent scaling that is thicker and more pronounced,” Hicks-Graham says. “The scalp itself can also look more red in color, indicating that there may be some type of inflammation resulting from the dryness and irritation.”
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Eventually, severe and untreated dry scalp can even lead to hair loss.
“If the individual scratches the scalp repeatedly as a result of the itching, scalp rashes become worse, the skin may thicken, and hair loss may ensue,” Hicks-Graham warns.
Although dry scalp might not sound like the most serious condition, it can be both uncomfortable and frustrating, so it’s important to begin treating it as soon as you notice symptoms.
“The problem can be very annoying and can negatively impact the quality of life,” Hicks-Graham says. “Most cases of dry scalp can be treated very well, so do consider scheduling a visit with your healthcare provider for direct assistance.”

What causes dry scalp?

The underlying cause of dry scalp is decreased moisture on the scalp. However, there are a number of different environmental, lifestyle, and health-related factors that can cause that to happen.
“Some people have dry scalp chronically, but most only experience it from time to time due to environmental factors. Typically, dry scalp arises during the winter months when the air is drier and colder,” Hicks-Graham says.
Although environmental factors are the most common reason for dry scalp, there are other causes as well. For example, if you use a lot of hair products to protect your tresses, you could actually be doing more damage than good.
“Some haircare styling products or chemical processes such as coloring may cause irritation to the scalp which can lead to dryness,” Ahmed says. “Luckily, dryness because of this generally improves once you stop the insult-causing irritation.”
If you notice that you’re developing dry scalp, try backing off the products or switching to a product that is designed to moisturize the scalp (more on those later!). If you notice an improvement, it’s probably best to change up your haircare routine permanently.
People with other skin conditions including psoriasis or eczema might experience dry scalp more frequently, Ahmed says. That’s because these conditions decrease the skin’s ability to stay moisturized.

Isn’t that called dandruff?

Nope!
When most people see white flakes in their hair, they immediately think they have dandruff. Dandruff is a relatively common and well-known condition, and its symptoms can mirror those of dry scalp. However the causes, and therefore the treatments, of these conditions are distinct, so it’s important to understand the difference between dry scalp and dandruff.
Dry scalp is caused by a lack of moisture. Dandruff, however, is associated with excess oil and moisture on the scalp, Ahmed explains.
Dandruff, which is also known as seborrheic dermatitis, is usually caused by too much growth of Malassezia, a type of yeast that is naturally found on our skin. Like most yeast, Malassezia grows best in moist environments, including in moisture given off by the oil glands on the scalp.  
“The yeast flourishes in oil, thus someone who may have increased oil production or infrequently shampoos will be providing an environment ideal for the yeast to grow in,” Ahmed says. “The skin cell sheds more frequently with overproduction of the yeast, creating the visible flakes.”
Since both dry scalp and dandruff are characterized by the flakes on the scalp, it can be hard to tell them apart. However, if you’re willing to look closely you can spot the difference.
“Dandruff presents with greasy, yellowish or greyish flakes, and an itchy scalp,” Ahmed says. “The clumps may seem larger than what is seen in dry scalp. Typically the hair near the scalp may appear oily.”
The type of hair you have can also affect the symptoms you see.
“Straighter hair types may look and feel more oily with thick greasy, yellow scale on the scalp,” Hicks-Graham says. “Curlier, coarse hair types may demonstrate thick scaly plaques that are tougher to resolve with normal shampoos.”
Usually the treatment for true dandruff is an antifungal or a keratolytic—a treatment designed to address excess skin. Meeting with a dermatologist can help you identify whether you’re dealing with dry scalp or dandruff. A doctor will then be able to recommend the most effective form of treatment after giving a proper diagnosis.
“Scalp conditions fall along a spectrum and may partially overlap but the primary difference between dry scalp and dandruff is that dry scalp tends to be more transient and easier to manage, while dandruff (seborrheic dermatitis) typically requires a targeted regimen of products with active ingredients and routine maintenance,” Hicks-Graham says. “There is no cure for dandruff but it can be well managed.”
Ahmed agrees about the importance of consulting a doctor to know whether you’re dealing with dry scalp or dandruff.
“Since numerous scalp conditions may mimic each other, I highly recommend seeking out an expert dermatologist’s opinion to avoid misdiagnosis and wrong treatment,” she says.

What are the treatments for dry scalp?

If you’re dealing with dry scalp (not dandruff) you want to make sure that your scalp is getting more moisture. One way to do this is by using moisturizing or clarifying shampoos and hair oils like argan oil.
“Consider sleeping in (hair oil) overnight after massaging it gently into the scalp, and washing it out in the morning,” Ahmed says.
You can also use a boar-bristle brush to help redistribute your naturally-occurring oils, she says.  
Since dry scalp occurs most often during the dry winter months, you will want to incorporate increased scalp-care measures once the temperatures drop.
If you’re still experiencing symptoms of dry scalp, Hicks-Graham says you can try using an over-the-counter dandruff shampoo such as Head & Shoulders, Selsun Blue, or Neutrogena T-Sal. These are marketed as dandruff shampoos and have ingredients aimed at keeping yeast growth under control, but they also contain ingredients that will moisturize your scalp and reduce inflammation, so they can work on dry scalp, too.
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If you use a specialized shampoo for a month or two but are still experiencing flakes or itching, Hicks-Graham recommends visiting a dermatologist. The doctor can help you develop a proper haircare and scalp-care routine and may even provide a topical prescription steroid that can help reduce inflammation and alleviate symptoms.
Ahmed notes that many patients ask about natural remedies, but there isn’t yet evidence that these work. “Oftentimes patients ask me about tea tree oil or apple cider vinegar and whether they are useful in treating dandruff,” she says. “I have not seen any valid scientific studies proving either of these two are successful [scalp treatments].”
If you are experiencing dry scalp, it’s important to remember to be gentle with your treatment of choice.
“Try not to be aggressive with scratching the scalp to remove the flakes because harsh rubbing of the skin can cause damage that is difficult to manage over time,” Hicks-Graham says.

How can I prevent dry scalp?

One way to prevent dry scalp before it starts is to establish a haircare and scalp-care routine that works for you. This means finding products that work for your specific hair and skin types, and avoiding any products that are too harsh.
Hicks-Graham says it’s “critical to use shampoos to remove dirt and oil, yet avoid over-cleansing, which may irritate the skin barrier and cause additional discomfort.”
She recommends a new product line, LivSo, which includes a hydrating shampoo.
“It employs a unique formula of ingredients that help remove yeast and [prevent] flaking while being supremely moisturizing, which is particularly beneficial for curly or textured hair,” she says.
Eating well and staying hydrated can also help keep dry scalp at bay.
“Drinking water and eating foods high in healthy omega-3 fats may be helpful in preventing dry scalp as well,” Hicks-Graham says.

Why does my baby have such a dry scalp?

If you have a new baby, you might notice dry skin or flakes when you bend down to kiss the top of their adorable head. This is a common condition known as cradle cap.
Cradle cap, which is relatively common in infants and toddlers, is more closely linked to dandruff than dry scalp. This means it’s likely caused by overproduction of oil. To treat cradle cap, try shampooing your baby’s hair with a gentle formula once a day. You can also gently rub the flakes with a washcloth to remove loose skin.
Cradle cap will usually resolve on its own. However, if you’re concerned or the case is particularly severe, it’s best to talk to your pediatrician, who may recommend using a medicated shampoo or refer you and your little one to a dermatologist.
Dealing with dry scalp can be frustrating and embarrassing. No one likes to have white flakes on their shoulders, or to have to scratch an itch in the middle of an important conversation. Keeping your scalp well-moisturized, eating a healthy diet, and drinking plenty of water can all help keep dry scalp at bay.
If you continue to find yourself dealing with symptoms, don’t hesitate to get help. Although dandruff and dry scalp may be relatively common medical conditions, they can be treated and well-controlled, so don’t put up with unsightly or uncomfortable symptoms for longer than you have to!

Categories
Life x Culture Lifestyle

8 Healthy Living Podcasts We’re Loving In 2018

My name is Abby and I’m a podcast addict.
If I’m not sleeping, working, or with my family—and sometimes, gulp, even when I am—I have a podcast playing in the background. Moving to L.A. and becoming a mother has only intensified the addiction; what else would I do with all those endless hours on the freeway? Or while I hike? Or while I shop for and cook yet another dinner?
My obsession runs the gamut—from listening to the news to literary conversations to good old fashioned advice—but I also love any and all podcasts related to living a healthy life.
Here are a few favorites:

1. Headspace

Not a podcast, but a whole app! Learn to meditate wherever you are, any time of the day or night. Host Andy Puddicombe has the most soothing, reassuring voice, and once you’ve completed the initial 30 days of basic mindfulness meditation, there are dozens of programs to choose from including meditations on self-esteem, productivity, and calming down. Note that you can try Headspace for free, but will have to pay for a monthly or yearly subscription once the trial’s ended.

2. Metta Hour Podcast with Sharon Salzberg

Renowned meditation teacher Sharon Salzberg’s podcast isn’t a how-to. Instead, it is a platform for thoughtful conversations with today’s leading Buddhist and mindfulness meditation practitioners. My favorite episode: this conversation with writer and senior Buddhist teacher Ethan Nichtern.

3. Oprah’s SuperSoul Podcast

Who doesn’t need a little more Oprah in her life? The entire premise of this show is to live a more inspired, connected existence. Although the conversations are rarely about, say, eating more vegetables (although sometimes they are!), they always tackle some aspect of leading a more meaningful, whole, healthy life. Oprah interviews everyone from Buddhist nun Pema Chodron to President Jimmy Carter to Brené Brown.

4. Happier With Gretchen Rubin

Meet the queen of happiness hacks! Gretchen Rubin is obsessed with living a happier, healthier life. Every week she and her sister Elizabeth Craft explore how to do so, making suggestions from fitting in daily exercise to steering clear of the cookie tray at work. You can also crack open Rubin’s latest book, The Four Tendencies, in which she analyzes four different personality types and examines what helps each of us stick to our habits.

5. Yogaland Podcast

Hosted by yoga teacher Andrea Ferreti, each pod features an interview with a different giant from the yoga world and covers many aspects of the practice including poses (of course!), body image, positive thinking, and self-acceptance. Ferreti has a super sweet, relatable persona that makes for easy listening.

6. TEDTalks Health

Who doesn’t love a good TED Talk? This series features all the best talks on health, covering topics including the benefits of sleep, how to cope with depression, the secrets to living a longer life, and even…quinoa.

7. 10% Happier with Dan Harris

Are you a meditation skeptic? So was Dan Harris when he had an anxiety attack on air. This embarrassing moment prompted him to deal with his anxiety through meditation. The journalist interviews a different guest every week, and their interests and backgrounds represent a wide range—from Sakyong Mipham Rinpoche’s worldwide network of meditation centers to Moby’s music and activism. Harris’ smart, no-nonsense style can make even the most cynical person curious about the benefits of sitting down on the cushion.

8. Bite by Mother Jones

Did you read Eating Animals? Or The Omnivore’s Dilemma? If yes, this lovely podcast, hosted by Mother Jones editors and food and farming blogger Tom Philpott and billed as being for people who “think hard about their food,” is for you. During each interview, we learn about a different aspect of food production. Recent episodes have covered raw water, Brussels sprouts, and how you are what you eat. This is a wonderfully entertaining and informative listen.

Categories
Healthy Pregnancy Motherhood

Family Planning: Do You Know What Factors Really Impact Your Chances Of Getting Pregnant?

When my husband and I decided we were ready to try for a baby, I made one discovery: I knew virtually nothing about how to increase my chances of getting pregnant. I mean, I knew how to get pregnant, of course, but that was it. I had some vague inklings about ovulation, but in truth, I had basically no idea that most of the month there was little chance of me getting pregnant. I was 34 years old, and up to that point, all I’d been taught was how not to get pregnant.
Many women are in the same boat—and whether you’re ready to try for a baby or just want to understand your body better, read on!

How do I get pregnant?

We’ve all been taught about the birds and the bees, but that knowledge turns out to be largely insufficient when you’re actually trying to get pregnant. When it comes to making a baby, timing is everything.
Women are born with anywhere between 1 and 2 million eggs (!), but only release 300 to 400 over the course of our lives, typically releasing just one each month starting when we have our first period. This is why it’s absolutely key to time intercourse if you’re trying to get pregnant.
“Eggs only live for 12 to 24 hours,” explains Steven Brenner, MD, a reproductive endocrinologist at Long Island In Vitro Fertilization. He goes on to share that sperm live for two to three days. If you time intercourse correctly, sperm may fertilize an egg on its way to the uterus. If the egg isn’t fertilized within 24 hours, though, it will simply dissolve, which renders your chances of getting pregnant very, very low.
The most important factor if you want to up your odds of conceiving? Getting to know your cycle. The average woman’s cycle is 28 days, but that’s an average. Cycles range from 28 to 32 days, but longer and shorter cycles are possible, too. (Some women go up to 35 or 40 days.) There are four main phases of your cycle:

The Follicular Stage, aka Your Period

This starts with the first day of bleeding. The body releases hormones like follicle stimulating hormone (FSH) that make the eggs in your ovaries mature. Between days two and 14 (on average), those hormones are thickening the inside of your uterus so it can make a cozy home for a fertilized egg. You have little chance of getting pregnant during this time.

Pre-Ovulation

Around day seven, you’ll see some signs that ovulation is on its way as your discharge becomes increasingly white and creamy. Since sperm can stay trapped in fertile vaginal mucus for two to three days (some even say up to five days), fertilization is possible, though not terribly likely. You should have sex now since you might ovulate early. It’s good to cast a wide net if you’re aiming to make a baby.

Ovulation

Sometime between day 11 and day 21—or approximately 14 days after the first day of bleeding—you are ovulating, which means that the egg that’s most ripe is released. For many women, this phase is easy to identify on a purely physiological level—the vaginal mucus becomes thin and stretchy (like egg whites). Some women even experience ovulation pain. The thick mucus helps the sperm make it to (and adhere to) the egg. This is when you should be having sex, at least once every two days for a week.
According to Kelly Smith, licensed acupuncturist, “This is when ovulation predictor kits can be helpful because you can have intercourse until that OPK is positive. …Once it is, you can basically do it once more that very moment and then give up because the ship has sailed.”

Post-Ovulation or Luteal Phase

This is when conception happens—or doesn’t. Your ovaries stop releasing eggs and your cervical mucus dries up. It can take up to six days for fertilized eggs to travel to the uterus. If the embryo implants in the uterus, progesterone levels will stay high and human chorionic gonadotropin (hCG) levels will rise. If it doesn’t, the egg disintegrates. If you aren’t pregnant, this phase lasts 14 to 16 days until your period starts up again. There’s little chance of getting pregnant.

How do I keep track of all this?

There are now a wide variety of convenient ways to track your fertility and get to know your ovulation cycle. You can go with a simple chart, websites, or apps. There are many factors to track—temperature, cervical mucus, even your cravings and moods!—but this depends entirely on how far down the rabbit hole you want to go. Brenner believes that if you’re under 30 and having regular periods, there is no need to get an app or an ovulation kit (he doesn’t think store-bought kits are particularly accurate or effective). The most bare bones approach to upping your chances of getting pregnant is to simply follow the schedule stated above and time sex accordingly.
There are additional systems to employ, but none of these are particularly foolproof, and some—like regularly checking your basal body temperature—have been proven largely ineffective. The one advantage to charting your temperature, however, is that it might help you discover that you’re not ovulating.
Smith shares that ovulation predictor kits, on the other hand, are useful only if you keep in mind that they typically tell you when you’ve already ovulated, not when you’re going to ovulate.

How can I increase my chances of getting pregnant?

Know thyself.

“Figure out when ovulation is taking place,” says Brenner. That’s the most important thing. You can have sex all you want, but if you’re not doing it when you’re ovulating, pregnancy is extremely unlikely to occur.
How do you do this? Get to know your cycle. Is it regular? Are the days of bleeding uniform from month to month? Most women know this. (And if you don’t, start tracking it.) If it’s uniform, there’s a good chance you’re ovulating, says Brenner. If it’s inconsistent, you might not be ovulating in each cycle, which is worth discussing with your doctor. Two great resources are Taking Charge of Your Fertility and Cycle Savvy, both by Toni Wechsler, MPH, a women’s health educator and public speaker.
But remember: Just because you don’t have a 28-day cycle doesn’t mean your cycle is inconsistent, it only means that you won’t bleed on the exact same day of every month.
Once you know your cycle, make sure you’re having sex at the right time. This can’t be overstated. Although you will probably ovulate between days 14 and 16, you want to have sex “at least every two days from day 11 and 12 on, for a week, because you might ovulate a little earlier or later,” according to Brenner, and it’s best to cast a wide net.

Be mindful of your weight.

This means in both directions—being either underweight or overweight can diminish your chances of conceiving.

Eat well.

According to a landmark Nurses’ Health Study, diet does contribute to a woman’s chances of getting pregnant. The primary directive is to eat a balanced, healthy, nourishing diet, but a few key takeaways include:

  • Avoiding trans fats and using more unsaturated vegetable oils in your diet
  • Drinking whole milk (skim can actually contribute to infertility!)
  • Taking a multi-vitamin that includes folic acid
  • Eating carbs that are rich in fiber (whole grains, vegetables, fruit, beans)
  • Eating plant proteins (tofu, nuts, beans)

That said: Don’t go crazy. “I treat people who are trying to get pregnant and cut out coffee, alcohol, sugar, and gluten,” Smith says. “But is that stressing you out? If you’re depleting yourself because of this, don’t do it.”

Get enough sleep.

This is vital for all women at any stage of their reproductive journey, but Smith always reminds her acupuncture patients who are trying to conceive how fundamental sleep is to so many basic biological functions. Adults should aim to get seven to nine hours of sleep each night.

Try acupuncture.

“Fertility is really affected by stress, whether you’re having sex or being inseminated,” says Smith. “Acupuncture can lower stress levels, help with general wellness, boost immune function, and regulate cycles.” It can also help mitigate some of the side effects of fertility treatments—migraines, major bloating, irritability.
Although acupuncture might not up your odds of getting pregnant per se—it can’t increase your number of viable eggs, or make you magically fertile at 45—Smith explains that it can “bring blood and chi to the right place—the uterus—and increase endorphin levels for a while.”
In some ways, the most vital role acupuncture can play in a woman’s life is to make her slow down and take care of herself. “When people are trying to get pregnant and they’re also busy, busy, busy, this is just another thing they’ve added to their packed schedule. Simply lying down for an hour forces them to take the time to slow down a bit, which is good for the body.”

How soon should I start trying to conceive after stopping birth control?

There’s no reason to wait. But after you come off any kind of hormonal birth control, it takes two to three months before your periods are regular again, explains Brenner. So the real problem with trying to get pregnant right after calling it quits with your hormonal birth control is that you won’t have a clear sense of when your period is coming, meaning you can’t calculate when ovulation will occur. This only means that your chances of actually hitting the mark will be a little lower to begin with.
If your periods still aren’t regular after two to three months, there may be a problem. “Sometimes when you’ve been on the pill a long time, it masks a change that’s happened,” Brenner says. “The assumption is that it’s the pill, but it might have happened in conjunction with being on pill and isn’t related.” For example, hormonal birth control can mask the release of too much prolactin, or you could have developed polycystic ovary syndrome (PCOS) that went undetected while you were taking hormonal birth control.

Speaking of PCOS…

PCOS is a hormonal disorder that affects between 4 and 20 percent of women of reproductive age. It impacts the length and frequency of a woman’s period, her hormone levels, and the ability of her ovaries to release eggs. Although it is only one possible side effect of many, PCOS can (Can! Not will!) lead to infertility.
Although there’s no one test to confirm that a woman has PCOS, a doctor will do a thorough exam and take a comprehensive history—sometimes talking about issues and symptoms that date back to the beginning of puberty.
Basically, PCOS is a problem with the follicles, that is, the egg sac, not the eggs themselves, and the body’s ability to regulate the hormones that enable pregnancy to happen. 
In terms of fertility-forward treatments for PCOS, if your doctor detects a problem, she may prescribe Clomid or Letrozole to boost your follicle-stimulating hormones. In other words: Yes, you can get pregnant with PCOS, it just might take some additional help and time.

How do I know if there’s a problem?

“If you’re at or below 28 to 30 years old, most pregnancies occur within three to four cycles,” explains Brenner. “In a textbook you’ll read that ‘infertility’ is when you’ve been trying for a year with regular periods and there’s still no pregnancy. That doesn’t apply for a younger person because it should have happened before then.”
Someone over the age of 39, however, should not wait a year before seeing a doctor, he advises. If you have regular periods and have been trying to conceive for six months, it’s time for an evaluation. This doesn’t mean something is necessarily wrong, but time is not on your side and it’s best not to wait.
When a patient comes in for an evaluation, Brenner begins with non-invasive testing: He draws blood, performs a sonogram, and does a semen analysis if a male partner is part of the equation. If all of that looks normal, he makes sure a woman’s fallopian tubes are open.
Brenner also checks the quality of male partners’ sperm—is it absent or are there only a few sperm? If no sperm are coming out, are any being produced? (Sometimes sperm sits in the testes, not coming out in the ejaculate.) Smith concurs with Brenner when it comes to the importance of male testing—often all the stress and blame that piles up when a couple isn’t conceiving is put on the woman when it turns out to be a problem with their male partner’s reproductive health.

Is my age really an issue when it comes to my odds of conceiving?

Yes, yes, yes.
“Many women are not aware of the influence of age on fertility,” says Brenner. “It’s surprising how often I see somebody whose OB has said that if you’re having regular periods, everything is fine, but in fact things can change even if you’re having regular periods.” In other words, it’s impossible to circumnavigate biology and genetics.
Women are most fertile before age 25, but stay pretty fertile up to age 34 according to a Parents article featuring contributions from Alan Copperman, MD, the director of Reproductive Medicine Associates of New York. If you conceive after that, you’re considered to have what the medical community refers to a geriatric pregnancy. After 35, female fertility declines, with your chances of conceiving decreasing significantly every year and dwindling in your forties. The reason for this is that egg quantity and quality goes down as women age—so while someone might still have a lot of eggs, up to 90 percent of them are chromosomally abnormal in their forties according to Copperman.
“As an acupuncturist, the lion’s share of my patients were women who’d never had children and were in their forties and wanted to conceive,” Smith explains. “They’d been chasing their careers, and were now literally putting all their eggs in one basket and trying everything at the same time. That’s super stressful.”
Smith saw much of her job as educational. “I used to call it sex camp,” she jokes. She’d hand out charts and explain about timing intercourse, which alarmingly few women she worked with knew how to do.
And as for a second pregnancy in your forties? “Somebody who has had no problem getting pregnant in the past has a better chance of having no problem in future,” says Brenner, “but that’s all, of course, related to age.”
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