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Dressing For Love: 7 Date Night Outfits For Every Occasion

Post author By Joni Sweet
Post date April 21, 2018

Maybe it’s not quite love at first sight, but you both swiped right and decided to meet up Friday night. You’re going out to that swanky Italian place that just opened up downtown—it’s bound to be an interesting experience and could lead to something more. You’re buzzing with excitement over the possibilities.
But you take a look a look at your closet and dread sets in: What are you supposed to wear to impress your date?
You probably want something flattering (that doesn’t look like you tried too hard). You’re looking for something that’s sexy yet comfortable and that won’t reveal when you’ve had a few ravioli too many. You hope to find the perfect balance between trendy and classic. And of course, the date night outfit has to come in that perfect shade to complement your baby blues. But where do you begin putting together a look?
HealthyWay’s got you covered. We’ve put together a guide to help you find the perfect date night outfits for every occasion, whether you’ll be slurping spaghetti, bouncing around the best cocktail bars in the city, or doing something a little more adventurous. (Trust us: You can find love at the indoor rock climbing gym.)
Here’s what to wear on your next date.

Date Night Outfits for When You’re Dressing for Love

Dressing for love is an art, rather than a science. There are no hard and fast rules for choosing a date night outfit that will make your sweetheart swoon. More than anything, you want to create a look that’s true to who you are.
If the date night outfit makes you feel amazing about yourself, you’re golden. Confidence is the most beautiful quality in a partner. Do you love mixing and matching prints? Throw on your splashiest skirt and strut with pride. Maybe you’re more of a minimalist who feels gorgeous in classic cuts. Go for a monochrome look that accentuates your silhouette.
Beyond dressing authentically, however, there are other factors to consider. What’s the weather forecast? What’s the planned activity? What’s the vibe of the venue? You want to find a date outfit that will keep you comfortable, whether you’re hiking on a chilly spring day or standing for a few hours as your favorite band jams on stage. It’s always a good idea to grab a sweater (doesn’t every restaurant have a draft?), wear shoes that don’t pinch (at least not too much!), and make sure your accessories don’t get in the way.
One last tip: Always try sitting down in your date night outfit before you go out. It could shift in ways you wouldn’t expect, and you may want to make a quick swap to something that hits you in all the right places, whether you wind up sitting or standing.

First Date at a Casual Pizza Joint

Nothing takes the edge off a first date quite like agreeing to go somewhere friendly and chill. But what’s the right date night outfit for a casual dinner? Try that classic early 2000s favorite: jeans and a nice top.
Madewell’s curvy high-rise skinny jeans in black sea hug the body in all the right places. They come in dozens of sizes, including inseams specifically for short, tall, and “taller” women. The raw hems and hand-ripped knees will show that you’re on point with 2018 fashion trends.
A sheer top elevates the overall look into a flirty ensemble. BB Dakota’s lacy short-sleeve crew neck top or Free People’s v-neck muscle tank would look sharp with high-waisted skinnies—and offer enough wiggle room for you to nervously scarf down too much pepperoni if it comes to that.
Date night outfits don’t always require heels. Keep it casual with a pair of cute flats, like sustainable footwear brand Rothy’s black flats with a pointed toe, which are made from recycled bottles, or Sam Edelman’s on-trend woven mule.
The lace top should be the most eye-catching element of your casual date night outfit. Simplify your accessories with some gold bangles, like these recycled brass stacking cuffs from SOKO, handmade by Kenyan artisans. Stash your keys, phone, wallet, and lipstick in a chic black bag, like this eco-friendly clutch from Matt & Nat.

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Luxe Date With Your Long-Term Partner

We tend to settle in and get cozy when we’re in a long-term relationship. But your partner wants to splurge on a five-course meal at a Michelin-starred restaurant, and you’ve got to dress the part. What’s the best date night outfit to wear when you want to dazzle your partner (who has already seen you in everything)?
This is the perfect time to try something bold and eye catching, like a jumpsuit. Yumi Kim’s known for its rompers and jumpsuits. The brand’s silk floral romper radiates the right amount of romance for a summer date night outfit. A long-sleeve midi dress in a pretty floral print is a smart alternative to wear when the weather’s cooler, and the draped wrap style will hang nicely on a variety of body shapes. If prints aren’t your thing, check out this solid black jumpsuit from Amour Vert. The sustainably made garment features hypoallergenic silk that can be worn year round and is colored with only nontoxic dyes.
Choosing the right shoe is critical when wearing a jumpsuit. A heel gives you a lift that will turn heads. Sam Edelman’s ankle strap block-heel pump in nude creates lean lines and elongates your legs. Or we love these block heel sandals from ABLE, which employs women living in poverty around the world. The store only offers cruelty-free items, so you’ll feel good knowing no animals were harmed in the making of your heels.
Tie your hair back in a low bun or flirty braid and wear an understated yet elegant necklace like the Cascade Lariat from ABLE to show off your neckline. Stash all your essentials in a statement-making crossbody bag, such as this mini chain saddle bag or a sleek modern clutch from Urban Originals. The overall date night outfit will look both sexy and sophisticated—perfect for wowing your long-term sweetheart.

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Rock Concert With Someone You’re Getting to Know

It’s been a few months and you’re really enjoying spending time with this person. You noticed their favorite band is playing a live show in a couple weeks and you scored tickets! This occasion calls for a date night outfit with an edgy rocker vibe that will make you the star of the show.
Let’s work from the top down. A muscle tank with graphic vintage elements is a nice throwback to the rocker look from the 1970s, especially if you knot the bottom. This sequin tank from Express has elongated arm holes that will play peekaboo with colorful a lacy bralette (this one from Amazon comes in a ton of colors). Alternatively, create a rocker chic look with this distressed tank from Alternative Apparel and this classic collar necklace from Nisolo. For a more eclectic vibe, add a layered-look necklace and a stack of rings to finish off your look.
Keep the ’70s vibes flowing with high-waisted wide leg jeans from sustainable fashion giant Reformation, which cleans a thousand gallons of water for every pair sold. Lucky Brand offers a pair of tomboy-style jeans with a similar cool factor. If your concert date is outside during warmer months you might opt for a cool pair of cut-offs like this one from AGOLDE.
A date night outfit for a rock concert demands a shoe that’s both stylish and comfortable (you’ll be standing for a few hours). ASOS has the perfect pair of studded sandals with a chunky block heel for comfort and stability. But if any sort of heel will stifle your dancing, choose a metallic sneaker instead for a date night look that’s both fun and funky. These shiny sneakers from Veja are perfect for grooving all night, and they’re made from eco-friendly materials.
You’ll want to keep your hands free to hold a drink and shoot pics of the band, so try to take advantage of your pockets to hold your lipstick, phone, and wallet. If you have to carry a bag with this date night outfit, choose a small shoulder bag that features fun details. Urban Originals vegan leather embossed shoulder bag should do the trick.

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Indoor Rock Climbing on a Third Date

Active dates are one of the best ways to get to know your new beau a little better. If you’re heading to the indoor rock climbing gym, you’ll need to find a date outfit that allows for ample range of motion but won’t hide your figure or compromise your style.
Sustainable activewear brand ADAY’s leggings are stretchy, sweat-wicking, and supportive. These leggings will move with your body as you climb to the top of the rock wall, and they have a handy pocket for your phone and keys. Outdoor Voice’s Slashback Crop Top will keep you dry and supported even as you work up a sweat. Throw on a cool bomber jacket, slip into some fun slides or sneakers, grab a cute gym-friendly bag, and you’ll be ready to go.
For makeup, you’ll want to keep it more natural, but tarte offers a great gym essentials kit for a natural but active-date-ready look.
Socks are usually an afterthought for date night outfits, but you’ll need to pick a nice thin pair to slide on with your rock climbing shoes. Bombas offers a four-pack of no show socks in neutral colors with the classic bumblebee logo, and they’re a great conversation starter while you’re gearing up to climb: For every pair sold, the brand gives a pair of socks (one of the most requested items at homeless shelters) to someone in need. If you thought your heart could only be worn on your sleeve, think again!

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Going on a Hike With Your Crush

A friend that you’ve been crushing on for a while has invited you to take a hike. You’re both friendly and familiar, but you’re trying to take things to the next level. What should you wear?
Layers are your best friend here: You’ll want to bundle up to fight off the chill of the morning with the ability to strip off heavier garments as you warm up on the hike. Think leggings, tank top, sweatshirt, and maybe a hat and scarf, depending on the weather.
Outdoor Voice’s Hi-Rise 7/8 Legging are a great pick for a hiking date legging. The sweat-wicking fabric, four-way stretch, and universally flattering fit that sculpts, lifts, and tones make them perfect for exploring the great outdoors. On top, start with this strappy two-in-one tank from lululemon, then layer on something that offers some protection, like Athleta’s sustainably-made Vitamin Sea Jacket. This jacket offers UPF 50+ coverage and is made from post-consumer plastic bottles, meaning it’s not only doing good for you—it’s helping the environment as well.
Finally, if the weather necessitates additional layers, add a vest for a date outfit that’s fit for the forest. This lightweight water-resistant packable down vest is a great choice that can be rolled up, packed neatly into the included carrying bag, and stored in your backpack if you get too warm. Toss your hair into a ponytail, throw on your favorite baseball cap, and get ready to hit the trail (hopefully hand-in-hand with your hiking buddy!).

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Date Night Outfits for Formal Events

Every once in awhile, you’ll get an invite to go somewhere truly extravagant, like a charity gala, the opera, or the ballet. You’ll need a date night outfit that will turn heads as soon as you walk in the door.
You can’t go wrong with a little black dress, but try to find one that has some attitude and isn’t too short. This body-con midi dress from Nordstrom has a faux wrap look with ruching at the sides that accentuates the body-con fit and is flattering for your waistline. With this look, you can really dress it up with glam statement jewelry like these Miguel Ases handmade earrings, which are very lightweight and comfortable. Polish off this sleek look with a dramatic smokey eye using Kat Von D’s Shade + Light Eye Contour Palette.
For a head-turning color in a silhouette that will wow, go for Reformation’s Callalily dress. With a deep v-neck, an open back, and a high slit, you’ll be turning heads in this date night outfit.
If you’re looking for a truly stunning date night outfit for a formal event, Monsoon’s embellished maxi dress exudes old-school Hollywood glamour. The intricate beadwork is handmade not only to give each dress a unique look, but also to help sustain traditional craftsmanship techniques in Asia.
Carry everything you need in an acrylic clutch that brings an element of surprise to an otherwise classic look. This Cult Gaia clutch has a mod appeal. If you’re looking for something a little more traditional, Gigi New York offers a variety of clutches that can be used both for day and evening, like this Stella Fold-Over Clutch which has a conveniently detachable crossbody strap.
Sexy stilettos are a must for fancy date night outfits. Check Beyond Skin for high-end, cruelty-free footwear designs, like these t-strap stiletto heels. Or try Sam Edelman’s Ariella Ankle Strap Sandal for a moderately priced, versatile go-to.

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Date Night Outfits for When You Just Want to Netflix and Chill

Date night doesn’t always mean going out: Sometimes snuggling up with your SO on the couch in front of a few flicks can be more romantic than anything else. A chill night is no excuse to look frumpy, though.
Date night outfits for movies at home should create an alluring look that allows you to sprawl out and snuggle up comfortably. The silk sleep set from Everlane is a casual date night outfit with a cute cut your guy will love. Conversely, you could slip on these cropped joggers from Anthropologie and a super soft but stylish sweatshirt from Athleta.
And when it comes to Netflix and chill, what you wear underneath matters just as much as what’s on top. Choose a matching bra and panty set that makes you feel like a goddess. The Secret Life of Hummingbirds lingerie collection from Naja gives you a variety of flattering styles, all of which are made by single mothers or women heads of households. If supporting other women isn’t sexy, we’re not sure what is.

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Health x Body Wellbeing

Calcium Deficiency Can Cause These Conditions; Here’s How To Make Sure You’re Getting The Amount Your Body Needs

Post author By Kelly Burch
Post date April 21, 2018

When you were a kid you were probably told to drink your milk with every meal in order to grow strong and healthy bones. While each glass won’t equate to an inch in height, it’s true that dairy is a great source of calcium, an essential mineral. That said, in America, 6 percent of the population say they’re vegan, up from just 1 percent in 2014, and whether you’re #plantpowered or still drink milk daily, it’s important to make sure that you’re getting enough calcium.
Chances are that you might not have given much thought to your calcium intake until recently. However, calcium deficiency doesn’t just affect adults, but also infants and children, so you’ll want to know the signs to ensure that no one in the family is suffering from the condition.
Luckily, with a bit of extra planning, it’s entirely possible to get enough calcium either by eating dairy and meat or as part of a plant-based diet. Luckily, eating an array of foods can help you avoid calcium deficiency, so there’s no need to put all your stock in dairy if you’re looking to boost your calcium intake.
Here is everything you should know about calcium deficiency, from the signs and symptoms to how to get more calcium into your diet.

What is calcium’s role within the body?

Calcium is an essential mineral that keeps your body functioning well. Most people know that calcium is associated with bones and teeth. In fact, 99 percent of the calcium that you consume is used to keep your [linkbuilder id=”6657″ text=”bones and teeth strong”] and healthy according to Vanessa Rissetto, a registered dietician and nutritionist in Hoboken, New Jersey, and former senior dietitian at Mount Sinai Hospital in New York City.
Calcium is also needed to help your muscles move and ensure your nerves can carry messages according to the National Institutes of Health (NIH). Additionally, calcium helps your blood move through your body and clot, and is important for the release of hormones and enzymes that control a range of bodily functions from digestion to menstruation. With so many important functions controlled by calcium, it’s critical to make sure that you don’t suffer from calcium deficiency.

How much calcium is enough to avoid calcium deficiency?

Each day we naturally lose calcium when we shed nails, skin, or hair, use the bathroom, or sweat, according to the National Osteoporosis Foundation. Although calcium is always leaving our body, it’s impossible for our bodies to make more calcium. Because of this, we need to make sure we’re getting enough calcium in our diets so that we don’t develop a deficiency.
So, how much calcium should you be getting? It depends on how old you are. Here are the recommended daily intakes from the NIH:

Infants younger than 6 months need 200 milligrams of calcium each day, which can come from breast milk or infant formulas. Unlike any other age group in the U.S., nearly 100 percent of infants get the calcium intake they need, whether they’re breastfed or on formula, which means unless you have a preterm infant or baby with other special dietary needs, you shouldn’t have to worry about your infant’s calcium intake.
Infants 7 to 12 months need 260 milligrams of calcium each day. Since yogurt can be introduced into a baby’s diet once they’re over 6 months old, a 4-ounce serving of plain, low-fat yogurt (207.5 mg according to the NIH) and a cup of kale baby food (90.5 mg) would exceed an older baby’s need by 38 grams while diversifying their diet.
Kids ages 1 to 3 need 700 milligrams of calcium each day. According to the NIH, a slice of white bread, a half cup of cottage cheese, a cup of calcium-fortified orange juice, and a cup of whole milk would exceed a toddler’s daily need by 66 mg.
Kids ages 4 to 8, adults ages 19 to 50, and men over 50 need 1,000 milligrams of calcium each day. A cup of black-eyed peas, 24 almonds, a cup of frozen, boiled collards, a quarter block of tofu, plus the cup of orange juice mentioned above (all plant based!) would exceed a child or adult’s need by 149 mg. Of course dairy, fish, or meat sources of calcium can be swapped in, too.
Kids and teens ages 9 to 18 need 1,300 milligrams of calcium each day. Adding a cup of trail mix (nuts, seeds, and chocolate chips—which contains approximately 159 mg of calcium) to the selections listed above will ensure they consume 8 mg over their recommended daily value.
Women over 50 and all people over 70 need 1,200 milligrams of calcium each day, meaning people in these age ranges can aim to consume the same amount of calcium-rich foods we’ve recommended for kids, teens, and adults of other ages.

Pregnant and breastfeeding women do not need to consume additional calcium, but according to Rissetto it is especially important to make sure you are getting the recommended daily dose if you are pregnant or nursing.
“If a pregnant woman has low levels of calcium, the fetus will draw calcium from the maternal bones in order to get the amounts that it needs,” she says. This can cause the mother’s bones to demineralize more rapidly. In addition to weakening the bones, this can also release lead into the bloodstream, which can potentially harm mom and baby, Rissetto says. To avoid this, she recommends that all pregnant women take a calcium supplement. Note that most prenatal vitamins contain between 200 and 300 mg of calcium (but be sure to check the label!).

Why is vitamin D important to help avoid calcium deficiency?

In order to make sure that your body is getting enough calcium you need to get enough vitamin D as well. This is important because your body needs vitamin D in order to properly absorb calcium into your bones.
“Vitamin D helps to put calcium into the correct location, the bones, rather than the blood vessels and the arteries,” says Prudence Hall, MD, author of the book Radiant Again & Forever.
Vitamin D is most readily found in sunlight, according to the NIH. When ultraviolet rays from sunlight hit your skin, they trigger vitamin D synthesis. This releases vitamin D into your system, which in turn helps with the absorption of calcium. However, wearing sunblock can affect the production of vitamin D, since even an SPF 8 reduces vitamin D production by 95 percent. This can make it harder to absorb calcium. It can also be difficult to get enough vitamin D during the darker winter months.
Because of this, many people need to turn to food or supplements to get additional vitamin D. Vitamin D is found in fish including tuna, salmon, and mackerel. Other foods including milk, orange juice, and cereals are fortified with vitamin D. However the most foolproof way to make sure that you’re getting enough vitamin D to avoid calcium deficiency is to take a vitamin D supplement.
The Centers for Disease Control recommends that all breastfed infants receive a vitamin D supplement. While infant formula is fortified with vitamin D, breast milk does not contain the vitamin, meaning breastfed babies benefit from supplementation.
Note that scientists are learning that vitamin D isn’t the only vitamin that is essential to preventing calcium deficiency. Researchers are beginning to look more closely at how vitamin K affects calcium absorption and bone strength. It is believed that vitamin K can help keep calcium in the bones and out of the blood. People who are concerned about calcium deficiency should consider supplementing their diets with vitamins D and K, Hall says.

What are the signs of calcium deficiency?

It can be hard to tell if you’re not getting enough calcium from your diet. That’s because rather than showing symptoms, your body will begin pulling calcium stores from your bones in order to perform essential functions and compensate for the calcium deficiency according to the NIH.
Over time you may begin noticing that your nails and teeth appear more brittle or weakened, Rissetto says. That can be an early warning sign that something is wrong.
“Healthy nails and teeth aren’t necessarily a sign of sufficient calcium intake, but they are an indicator,” she says.
Over time, the symptoms of calcium deficiency can become more alarming. Numbness in your hands and feet, tingling in your fingers, and abnormal heartbeat can all be signs of calcium deficiency according to the NIH. Depression, muscle cramps, and memory loss can also be signs of calcium deficiency, Rissetto says.
Since calcium deficiency can be hard to detect until it becomes severe, Rissetto suggests talking to your doctor if you are experiencing any of the symptoms of calcium deficiency. Oftentimes people wait until they break a bone to discuss calcium deficiency, but by that point the calcium deficiency is already severe. She also notes that people who are concerned about their vitamin D levels should talk to their doctors, since that can directly contribute to calcium deficiency.

It is possible to get too much calcium?

Getting enough calcium is important in order to avoid the symptoms above, but getting too much calcium can cause negative health effects ranging from constipation to kidney stones. Additionally, studies referenced in a Harvard School of Public Health resource point to high milk, lactose, and calcium consumption being related to ovarian cancer and advanced and fatal prostate cancer. The ovarian and prostate cancer section of the resource concludes, “Clearly, although more research is needed, we cannot be confident that high milk or calcium intake is safe.”
Most children and adults under 50 should not consume more than 2,500 milligrams of calcium each day. Adults over 50 shouldn’t eat more than 2,000 milligrams of calcium in a day.

Who is most at risk for calcium deficiency?

Most Americans get enough calcium from their diets and do not need to supplement in order to avoid calcium deficiency according to the NIH. However, some groups are at a higher risk and should closely monitor their calcium intake and consider whether they need to take a supplement. These include:

Postmenopausal Women

Women who have gone through menopause absorb calcium less effectively. “Postmenopausal women are at greatest risk for calcium deficiency due to the acceleration of bone breakdown after 30 and the decrease in estrogen levels after menopause,” Rissetto says.
A study published in the American Journal of Clinical Nutrition found that the decrease in the ability to absorb calcium begins at menopause and continues with age, so older women should be on the lookout for signs and symptoms of calcium deficiency.

Vegetarians and Vegans

People who eat a plant-based diet are at increased risk because they do not eat dairy, which is the main source of calcium in most people’s diets. These people should take care to eat foods that fit with their lifestyle and are rich in calcium.

Amenorrheic Women

Women who do not get a regular period are more at risk for calcium deficiency. One cause of amenorrhea (not getting a period) is insufficient diet, and women who are not eating enough are more likely to experience calcium deficiency. Women should work with the doctors to find and treat the underlying cause of their amenorrhea to ensure they are getting enough of the essential vitamins, minerals, and nutrients their bodies need.

Pregnant Women

Pregnant women need to get enough calcium to support their bone health and that of their growing baby. “The fetus requires its bony structure to be made of calcium, which it takes from the mother,” Hall explains. That can leave mothers at a greater risk for calcium deficiency.

What foods can help me avoid calcium deficiency?

Calcium is most readily associated with dairy, but there are plenty of other foods that are rich in calcium, including vegetarian and vegan options.
“Americans [typically] get adequate calcium in their diets, because calcium is found abundantly in leafy greens, seeds, sardines, beans and lentils, cheeses, and almonds,” Hall says.
The National Osteoporosis Foundation maintains a list of calcium-rich foods. Incorporating these foods into each meals can help you avoid calcium deficiency.

Milk: One cup of milk contains about 300 milligrams of calcium, making this a great source of the mineral.
Collard Greens: Although most people think of dairy when they think about calcium, a cup of collard greens packs 360 milligrams of calcium, more than a similarly sized serving of dairy. This and other dark, leafy vegetables are great sources of calcium for vegetarians and vegans who want to avoid calcium deficiency.
Fortified Beverages: Many beverages including almond milk and orange juice have calcium added. A cup of these drinks can give you 300 milligrams of calcium, the same amount as a glass of milk.

Beans, lentils and broccoli are also great non-dairy calcium sources, Rissetto says.

What other conditions are associated with calcium deficiency?

Since calcium affects many of your bodily functions, calcium deficiency is associated with medical conditions that can be caused or made worse by not getting enough calcium in your diet. These include:

Osteoporosis

Osteoporosis occurs when the body loses too much bone, or makes too little, according to the National Osteoporosis Foundation. Over time the bones develop a porous or honeycomb structure, and can break quite easily. The condition is very common in older adults, affecting half of women over 50 and a quarter of men over 50.
Since calcium is important to strong bones, it can help prevent osteoporosis by keeping bones from weakening. Scientific studies like this one published in the journal Public Health Nutrition have concluded that getting the recommended dose of calcium (and vitamin D) is a safe and effective way to gain some protection against osteoporosis. However, since there are many diseases and conditions (including hormonal changes) that can contribute to osteoporosis, avoiding calcium deficiency does not guarantee that you will not get the disease.

Hypocalcemia

Hypocalcemia occurs when there is a calcium deficiency in the blood. The symptoms of hypocalcemia include muscle cramps or spasms, tingling in the fingers or toes, irritability, and mood changes.
Although hypocalcemia is characterized by a calcium deficiency, it is most often caused by an underlying thyroid condition in which the thyroid does not produce enough of a hormone that helps to regulate calcium levels. The development of hypocalcemia is most often associated with thyroid surgery and autoimmune disease. However, since the condition causes calcium deficiency, treatment includes supplementing with calcium and vitamin D.

Neonatal Hypocalcemia

Neonatal hypocalcemia occurs when infants experience a calcium deficiency during the first week of life. A baby with calcium deficiency might have trouble feeding, be jittery, or have seizures. Babies who are born premature, have a low birth weight, or whose mothers had diabetes during pregnancy are most at risk for this form of calcium deficiency. Luckily, the condition is easily treated by giving babies a calcium supplement.
If you’re eating a well-balanced diet, even if it is vegetarian or vegan, you are likely getting enough calcium. However, calcium deficiency can be a serious condition that affects your health and quality of life, and it can exacerbate certain serious health conditions, meaning it’s important for women of all ages to know the signs and symptoms of deficiency.

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Nosh Nutrition x Advice

Are Dietary Supplements Safe? Here’s What We Learned From The Experts

Post author By HealthyWay Staff Writer
Post date April 20, 2018

Most Americans have some experience with dietary supplements.
Head into any grocery store or pharmacy and you’ll see them: Dozens of lime-green bottles, carefully arranged under a big sign that says something like “nutrition” or “natural health.”
Each bottle is packed with tablets, capsules, and pills, with labels extolling the virtues of things like fish oil and probiotics. Look closely, and you’ll see asterisks beside these benefits, and on the back of the bottle, a disclaimer from the U.S. Food and Drug Administration (FDA).
Whether you give your kids Flintstone vitamins (the most delicious cartoon-based vitamin, in our humble opinion) or you’re hopping on the collagen powder trend to try to improve your skin health, you’re likely using some type of dietary supplement in your everyday life.
About 76 percent of Americans take dietary supplements, according to the Council for Responsible Nutrition (CRN), a supplement industry advocacy group. The majority of Americans express confidence in the safety, effectiveness, and quality of those products.
Still, unless you’ve made a concerted effort to learn about the supplement industry, you might not know exactly how those supplements work—or whether they even contain the active ingredients you’ve paid for. As we learned, dietary supplements vary greatly in terms of benefit, risk, and even product quality. If you’re considering any type of supplement, here’s everything you need to know to make an informed decision.

How does the FDA regulate dietary supplements—and why aren’t they more strictly regulated?

Let’s start by addressing the most common criticism of dietary supplements: They’re poorly regulated.
Pick up any bottle of vitamins and you’ll see the word “supplement” somewhere on the label. You might also see this message: “This product is not intended to diagnose, treat, cure, or prevent any disease.” You’ll almost always see this one: “These statements have not been evaluated by the Food and Drug Administration.” Why doesn’t the FDA take a bigger role?
That’s a somewhat complicated question, because the FDA does regulate the industry to some degree. Dietary supplements have been popular for decades, but the industry has changed substantially since Congress passed the Dietary Supplement Health and Education Act of 1994.
According to the law, supplements aren’t medications, they’re a class of food. And they’re not subject to the rigorous FDA oversight afforded to medications. Supplement manufacturers have to clearly label their products, but they don’t have to explicitly prove that they’re safe before bringing the products to market.

“A dietary supplement is defined as a food,” says Joseph Feuerstein, MD, who is a board-certified physician practicing at Stamford Hospital and assistant clinical professor of medicine at Columbia University College of Physicians and Surgeons. “But while [a supplement] may come as a capsule in the same way as a medication comes in a capsule, you can’t assume that it has the same quality of manufacturing and safety as a medication.”

That’s not to say that the market is completely unregulated. The FDA explains their approach on their website:
“In general, FDA’s role with a dietary supplement product begins after [emphasis added] the product enters the marketplace,” the site reads. “That is usually the agency’s first opportunity to take action against a product that presents a significant or unreasonable risk of illness or injury, or that is otherwise adulterated or misbranded.”

In other words, if a supplement seems dangerous, the FDA will step in.

Dietary supplement manufacturers are legally required to report “serious adverse events” that occur after a product hits the market. They’re also required to keep records of those events and present them to the FDA as needed.
“Dietary supplements are absolutely regulated,” says Steve Mister, president and CEO of the CRN. “The FDA has oversight over our labels, they control what ingredients are considered legal, and they oversee the manufacturing of the products. …Food products don’t have the adverse event reporting requirement, but supplements do. Our regulations are quite a bit more stringent than [regulations] are for food.”
The FDA can recall supplements if they make misleading claims or if they present a serious danger to consumers. Supplement manufacturers must also register their facilities with the FDA, and they’re subjected to fairly strict labeling requirements.
Still, our sources agreed that supplements aren’t held to the same rigorous standards as pharmaceuticals. What’s to stop a supplement manufacturer from selling sugar pills as multivitamins?
Dietary supplement manufacturers are required to follow the Current Good Manufacturing Practice (CGMP) rule, which ensures that supplement manufacturers follow the same practices established for food manufacturers. Violators face fines and recalls. Additionally, many manufacturers are part of industry trade groups that enforce their own standards (as we will discuss later).
Mister says that the FDA has plenty of power, but he believes that the administration doesn’t always have the resources to exercise that power.

“We’re always talking to the FDA about doing more enforcement,” Mister says. “We do know, quite candidly, that there are products in the marketplace that should not be there. They’re patently illegal, because they’re putting [in] ingredients that shouldn’t be there, or they’re making claims that they shouldn’t be making. The thing is, they’re already illegal—what we need is a more active FDA with the resources to enforce existing laws.”

When used properly, dietary supplements can be beneficial.

We love the idea of taking a tiny capsule that will instantly resolve all of our dietary deficiencies. As you might have guessed, though, that’s not exactly how supplements work. Used incorrectly, they’re potentially dangerous, but used under supervision, they can be an inexpensive means of improving health.
“Full disclosure, I use dietary supplements all the time,” says Feuerstein, referring to his medical practice. “It’s just that I do it in a clinical setting where I know what I’m giving, where it comes from, and what the purpose of it is—and it’s under a physician’s supervision.”
The FDA also specifically notes that certain supplements can be beneficial. Folic acid supplements, for instance, can reduce the likelihood of some birth defects, so obstetricians often recommend them to pregnant women.

We mentioned that to Feuerstein, who quickly noted that an overabundance of folic acid may increase the risk of certain cancers (although researchers are still studying the extent of the link). While a person is less likely to experience harmful side effects when taking water-soluble supplements—for instance, folic acid or vitamin C—Feuerstein recommends a cautious approach.

“All fat-soluble vitamins, in high enough doses, can cause toxicity,” he says. “You don’t get a prize for getting too much of a nutrient. You usually get a problem.”
Mister notes that according to the CRN’s research, most consumers tell their physicians about their supplement use.
“For consumers, their most trusted source of information [regarding supplements] is their doctors,” he says. “We encourage people to talk to medical professionals—nurse practitioners, doctors, naturopaths, and pharmacists—when making decisions.”

Herbal dietary supplements can present other issues.

There’s also a big difference between nutrient supplements (such as vitamin capsules) and botanical supplements.
“A botanical—an herbal supplement—has a myriad of physiologically active ingredients,” Feuerstein says, “and you can get [supplements] in a dose that would have a significant effect on the human body.”

Some toxicologists believe that the growing herbal supplement industry should be subjected to additional regulations or, at the very least, additional scientific study. Botanical supplements can have unexpected side effects, since they’re pharmacologically complex.
“If you’re using that type of supplement, you should be seeing someone who’s trained in herbal medicine, because it can interact in medications or other supplements and can be toxic,” Feuerstein says.
“It’s important to talk to [health professionals] about the supplements you take,” Mister says, “particularly if you’re also using prescription medications.”

Is there a way to choose safer supplements?

If you’re thinking about taking a supplement, you might want to check to see whether you can get the same effect by modifying your diet. For example, if you are looking into taking a folic acid supplement, consider eating more cereals, leafy green vegetables, or pastas. If you believe you have a nutrient deficiency, you should speak with your physician.
“That doesn’t mean Dr. Google,” Feuerstein says. “Google isn’t your doctor. It’s basically a glorified medical textbook … it can’t provide the advice you need.”
He notes that dietary deficiencies can’t be self-diagnosed, since the human body is complicated. Vitamin D levels, for instance, typically rise in the summer months, since people are exposed to more sunlight. As such, a person who needs a vitamin D supplement in the winter might need to stop supplementing during the summer.

Some organizations analyze dietary supplements before they get to market.

Let’s assume that you’ve done your homework—or, rather, your clinical work. You’ve spoken with a medical professional, you’ve had relevant tests, and you’re fairly certain that you need a specific supplement. What’s your next step?
“Since 2002, some of the top United States [supplement] manufacturers have voluntarily undergone testing and supervision via the United States Pharmacopeia [USP], which supervises them independently of the government,” Feuerstein explains. “They voluntarily undergo testing by the USP, which also oversees medications … These supplements would be de facto pharmaceutical-grade substances.”
USP-verified supplements have a green symbol that indicates they’ve been tested for heavy metals and impurities. USP verification isn’t available for all types of supplements, however.
“USP is one type of independent certification,” Mister says. “NSF is another one, and UL is another. Those are probably the three best-known organizations for supplement testing.”
We should note that those organizations have different standards for evaluating supplements, so it’s important to research them carefully before relying on the labels. Feuerstein also recommends looking at other countries’ supplement laws.
“In Europe, herbal supplements are made by pharmaceutical companies that have herbal divisions,” he says. “For example, Madaus, which is a German pharmaceutical company, also makes herbal remedies. In Germany, these are prescription strength, and they are prescribed by physicians.”
“So I use the German pharmaceutical-grade product that I know is high quality, I know it’s at the correct dose, and I use it according to the specifications of Commission E [a German scientific advisory board]. I’m literally using this instead of a medicine.”

That doesn’t mean that you should rush out and load up on those supplements, of course.

“I do not advise that people do this via Google,” Feuerstein warns. “I advise they go see someone who knows how to supplement safely and is medically trained.”

With all that said, are dietary supplements worth the trouble?

Well, yes. They can be helpful, even if they’re not officially “intended to diagnose, treat, cure, or prevent any disease.” They’re also fairly inexpensive, for the most part, especially when compared with medications.

We asked Feuerstein whether he’d endorse new regulations on the dietary supplement industry. He says that that decision is best left to other people—in particular, patients.
“I do like the availability of supplements,” he says. “I’m not sure that introducing more layers of regulation, so that they’re regulated like medications, would be a good thing. But my primary concern is the health of patients, so I think it’s important to emphasize that people should make these decisions with the help of appropriately trained medical professionals.”
Mister agrees with that assessment.
“The 1994 law carefully balanced consumer safety with consumer access,” he says, “and we think the law struck the right balance. We wouldn’t want to see pre-market approval for these products. That would resemble the way that pharmaceuticals are regulated, and it would absolutely cut down access. It would increase prices and limit consumer choice.”

We can’t stress this enough: If you’re considering taking any dietary supplement regularly, speak with a physician.

We realize that we’re repeating that point, but that’s because it’s absolutely critical. To take supplements safely, you need to speak with a medical professional who can assess possible interactions, monitor side effects, and recommend a safe dosage.
“It is important to talk to one of those people about the supplements you take, particularly if you’re also using prescription medicines,” Mister says. “Research brands individually, and then, of course, talk to your healthcare practitioner. Talk to them about the supplements that you use and ask if they have recommendations.”

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Well-Traveled

HealthyWay's Ultimate Wellness Vacation Guide: Things To Do In New York

Post author By Joni Sweet
Post date April 19, 2018

When you think of things to do in New York, you probably imagine being in a yellow taxi zooming down the street, seeing the flashing lights of Times Square, and making your way through crowds of people strutting down the sidewalk. And the overwhelming imagery’s not far from reality—the city is a hectic, vibrant place that never stops moving.
New York doesn’t exactly have a reputation as the world’s most restorative destination, but New Yorkers know that taking care of their bodies and minds is essential to thriving in such a hurried environment. We’ll book it to that yoga class (even after 10 hours at the office), we’ll splurge on a gorgeous manicure (especially at a non-toxic salon), and we’ll insist on walking an extra six blocks at lunch for the best salad. These forms of self-care keep us locals going in our everyday lives while energizing travelers to see all that this amazing city has to offer.
Considering all of the incredible things to do in New York, where’s a healthy traveler to start planning her trip? Right here!
During the past five years I’ve called this city “home,” I’ve tried (almost) every vegan restaurant, embraced eccentric exercise classes (trapeze, anyone?), and searched out the most tranquil spas (it’s a hard job but someone’s gotta do it).
If there’s one thing I know well, it’s all the fun, healthy things to do in New York. And I’m about to share them with you.

Things to Do in New York: Healthy Food and Drink

New York might be best known for its pizza and bagels (and you should definitely indulge in those while you’re here!), but the city also has a healthy food and drink scene to write home about. Where else can you find vegan pizza that looks like a still life, gold-dipped matcha soft serve, and local produce in the shadows of skyscrapers? Exploring the healthy food and drink options should be at the top of your list of things to do in New York—and you won’t have to travel far to find it.
Friend of a Farmer: Brunch tops every local’s list of her favorite things to do in New York, and you can’t go wrong at Friend of a Farmer in Gramercy. With a stone fireplace, floral wallpaper, and exposed wood-beam ceilings, this rustic two-story restaurant feels as warm and welcoming as your grandma’s house. This pioneer of the farm-to-table movement serves up hearty, country-style brunch options, including homemade granola, buttermilk apple pancakes, cinnamon-raisin French toast, and omelettes galore.
Avocaderia: New York will never have the abundance of avocados found in California, but there’s one place in the city that comes pretty close: Avocaderia. Avocado is used in every single item on this fast-casual eatery’s menu, from toasts and bowls to smoothies and desserts. You can find everything at their original location in Industry City, Brooklyn, or at a space that’s set to open this spring in Chelsea.
by Chloe.: If there’s ever a time to get a fast food fix, it’s when you’re traveling. Fortunately for visitors to New York, you can do it sans guilt at by Chloe., a popular vegan [linkbuilder id=”6654″ text=”fast food”] joint that focuses as much on dishing out healthier versions of your [linkbuilder id=”6652″ text=”favorite foods”] (pesto meatball sandwich, anyone?) as it does on creating a chic, Instagrammable atmosphere. (The Greenwich Village location has wicker swings for chairs!) There’s always a line of people waiting to order, but once you dig into the whiskey barbecue sandwich (with smoky mushrooms and seitan, grilled pineapple, onion marmalade, and sauteed kale on a potato bun) and a Hostess-style cupcake, you won’t regret the wait.
Double Zero: The list of the top things to do in New York always includes sampling the pizza—seriously, it’s the best. You could grab a hit-or-miss slice from wherever, but I suggest you make a reservation at Double Zero, a classy dairy-free pizza joint from the famous plant-based chef Matthew Kenney. These aren’t your run-of-the-mill pizzas: The cheese is handcrafted from cultured nuts, the low-gluten crust crackles with every bite, and the pies are piled high with your choice of toppings, including shiitake bacon, wild mushrooms, and farro–fennel sausage.
Union Square Greenmarket: Area farmers set up shop in Union Square Park on Mondays, Wednesdays, Fridays, and Saturdays year-round. New Yorkers love this place, and once you see the vast abundance of produce, local wine and spirits, fresh cheese, and homemade bread, you will too. If having a picnic in Central Park is on your list of things to do in New York, you’ll find everything you need to fill your basket here.
Matcha N’ More: That 24-karat gold-dipped matcha ice cream I mentioned? This is where to find it, along with lattes, lemonade, croissants, and cream puffs—all made with ceremonial-grade matcha from Uji, Japan.
Mother of Pearl: If you think tiki bars are tacky, you’re in for a delightful surprise at Mother of Pearl. The East Village cocktail lounge elevates the tropical experience with swaying palm-leaf fans, totem-inspired bar stools, and vintage parrot upholstery. Fruity cocktails (both boozy and virgin!) are served in an endless variety of novelty glasses, including mini skulls and an open-mouthed shark. Soak it all up with plant-based Polynesian snacks.

Things to Do in New York: Wellness, Self-Care, and Fitness

One of the things out-of-towners always ask locals is, “How do you live here?” The things that overwhelm visitors—mainly the noise, the crowds, the sensory overload—can drive even locals a little batty after a while.
So we burn off steam at [linkbuilder id=”6653″ text=”creative fitness”] classes and fill our schedules with all the best wellness-inspired things there are to do in New York. Here’s where you can escape the frenzy.
Haven Spa: Out of all of the spas in the city, Haven Spa near Washington Square Park offers the most consistently thoughtful, relaxing, and innovative experiences. (The team once created a Game of Thrones–themed spa package.) The Mini Escapes menu is the best bet for travelers on a time crunch. It includes five 30-minute treatments—such as a body scrub, manicure, and massage—that will restore you on the fly. Have a little more time? Try the “Fire and Ice” facial, which uses anti-inflammatory botanicals to leave you with a healthy glow.
AIRE Ancient Baths: Indulging in a 90-minute bathing ritual at this lofty, candlelit Tribeca space feels otherworldly. The restored 19th-century textile factory boasts half a dozen water chambers, including a cold plunge pool, a hot bath, and a saltwater pool that gives you a weightless feeling. The entire experience has roots in ancient Greek, Ottoman, and Roman civilizations and promises to relax your muscles and ease joint tension while toning the skin and improving circulation.
tenoverten: Non-toxic nail care isn’t easy to find, so a visit to tenoverten is one of the essential things to do in New York for people in need of safe pampering. The nail salon, with four beautiful, minimalist-designed spaces in New York, is a favorite among magazine editors for its detail-focused mani–pedis and exclusive use of high-performance, 8-free polish.
Modrn Sanctuary: This luxury wellness center offers alternative therapeutic experiences you’ll be hard pressed to find anywhere else. Looking to deepen your yoga practice? Book a chromaYOGA class, which combines classic yoga flows with color therapy to align your chakras in Modrn Sanctuary’s Himalayan salt room. You can also try acupuncture, cupping, crystal light cleansing, aromatherapy, and meditation in a special pod that’ll make you feel like you’re flying.
Trapeze School New York: If you’ve ever dreamed of running away and joining the circus, you’ve got to include a class at this trapeze school on your list of things to do in New York. Encouraging instructors in the two-hour introductory class give you the training and confidence you need to grab a metal bar, leap from a platform in the clouds, and soar through the air on the flying trapeze. They’ll also teach you how to swing from the bar using just your legs. It’s not an easy feat, but if you can conquer it, you’ll get an upside-down view of One World Trade Center that you’ll never forget.
Circuit of Change: The mat classes at this intimate, no-frills studio will push you to new heights, both mentally and physically. Circuit of Change’s signature class, Mind Body Bootcamp, combines kickboxing, plyometrics, yoga, stretching, and bootcamp exercises for 55 minutes of non-stop movement that will invigorate and inspire you.
Box + Flow: Ever wanted to punch up your yoga practice? Box + Flow does just that with its combination boxing-meets-yoga classes. You’ll start with 35 minutes of shadowboxing and heavy bag work to get the blood pumping. Then you’ll round out the classes with a juicy yoga sequence to open up your hips and heart.

Things to Do in New York: Tourist Fun

For new visitors to the city, the sheer number of amazing things to do in New York could fill a book. There are historic buildings, important monuments, world-class museums, perfectly preened parks, and so much more. But if you’re looking for a healthier way to tackle the tourist sites, you’ll have to be intentional with your itinerary. Some spots just have more to offer—and these won’t let you down.
The High Line: Few parks offer the sort of urban mystique found at the High Line. You can walk the 1.45-mile-long promenade—historic train tracks converted into a park with lush gardens, romantic lighting, moveable wooden lounge chairs, and crazy-cool views of downtown Manhattan—on your own. Or take one of the fascinating tours that explain the secrets of the High Line and how New Yorkers rallied together to preserve and repurpose this unique space.
Citi Bike: This bikeshare program has 12,000 bikes and more than 700 stations around Manhattan, Queens, Brooklyn, and Jersey City and offers short-term passes for tourists looking for a refreshing way to get to all the fun things to do in New York.
Fit Tours NYC: The motto of Fit Tours NYC says it all: “If the views don’t take your breath away, the workout certainly will!” The company offers fitness-focused tours of Central Park led by an exercise instructor who doubles as a tour guide. Tour options include 5K fun runs, core tours, and sunrise yoga walks.
Rubin Museum of Art: This beautiful museum in Chelsea is dedicated to Himalayan art and culture and is a sanctuary that connects the reality of contemporary life to the myths, legends, and visuals of Buddhism, Hinduism, and other Eastern philosophies. The rotating exhibits offer plenty to admire and contemplate, but if you’re looking for an even more engaging experience, check out the events calendar. It’s chock-full of creative workshops, inspiring talks, dance and music performances, and much more.
The Metropolitan Museum of Art: With artifacts spanning more than 5,000 years of art and culture, the Met offers so much to see that you could spend days wandering around the encyclopedic museum and never get bored—talk about a good way to get your steps in. You could grab a map and wander around the exhibit halls that most interest you or hop on a guided tour or gallery talk and learn more about the exhibits from the knowledgeable docents. If you happen to visit on a Friday, stay for the evening drop-in drawing session. The museum provides all the materials (and inspiration) you need to practice sketching among the world’s finest works of art—no judgment allowed or talent required.
Statue of Liberty: Visiting the Statue of Liberty is one of the most popular things to do in New York, and it has a healthy twist you might not have realized: a tightly spiraled staircase inside the bodice with 377 steps leading up to the crown. Who thought there’d be hiking on a trip to one of the biggest cities in the country?

Things to Do in New York: Shopping

There’s a reason New Yorkers are always seen with a half dozen bags strapped on each arm: This city has too many tempting shopping options. Stretch your legs at the massive department stores (Bloomingdale’s is my favorite!) or pay a visit to some local gems and see what treasures you uncover.
Credo Beauty is a great spot to stock up on eco-friendly, cruelty-free cosmetics and body products. You can create a custom lipstick at the BITE Beauty Lip Lab, using all-natural ingredients. And if you need one-of-a-kind souvenirs, head to Artists & Fleas in Chelsea Market, where local artisans and craftspeople sell handmade jewelry, block-printed apparel, vintage clothing and records, and cute totes.

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Healthy Pregnancy Motherhood

Tilted Uterus: What It Is, What Causes It, And How It Affects Women

Post author By Kelly Burch
Post date April 18, 2018

These days, women have more information than ever when it comes to their reproductive health.
Women’s health is (finally!) being taken seriously by the medical community and thanks to technological advancements that allow us to better understand our bodies, modern women have more understanding about their reproductive health systems than women of any other generation. All that knowledge is empowering, but it also means that more women are finding out that they have anatomical differences, like a tilted or reverted uterus.
When it comes to reproductive health, emotions run high, so hearing that you have a tilted uterus can be scary. Is something wrong with you? Could this affect your chances of getting pregnant and delivering a healthy baby? Although most of us probably don’t give too much thought to our uteruses in day-to-day life, it’s still important to know that your reproductive system is healthy, and that it will be ready if you decide you want to have children.
Luckily, having a tilted uterus is usually just another variable when it comes to the ways our bodies are all made a little differently. Usually it’s nothing to be alarmed about.
However, there are some instances in which having a tilted uterus can indicate an underlying health concern, or can lead to trouble getting pregnant.
HealthyWay talked to women’s health and fertility specialists to answer all of the most common questions about having a tilted uterus. Here’s what you should know about having a tilted uterus, and how this condition affects conception, pregnancy, and delivery.

What is a tilted uterus?

Most people, including medical professionals, use the term “tilted uterus” to mean a uterus that points toward a woman’s back. This is also known as a retroverted uterus.
Many women are born with a uterus that is straight up and down within the abdomen, which is considered standard positioning. However, many woman have a uterus that tilts after the cervix, the opening to the uterus. The most common type of tilt is a uterus that leans slightly to the front, known as an anteverted uterus. A retroverted uterus—usually referred to simply as a tilted uterus—is the opposite of that.
Bat-Sheva L. Maslow, MD, a reproductive endocrinologist at Extend Fertility in New York City, says that having a tilted uterus is just another variation of normal, similar to being left-handed.
“While less common, having a retroverted uterus is not abnormal,” she says. In fact, about one in five women around the world have a tilted uterus.

Why do I have a tilted uterus?

If you’ve been told that you have a tilted uterus, you’re probably wondering how a tilted uterus develops. In most cases, this is just the way you were born.
“This condition can be the way some women are built; it is perfectly natural,” says Joshua M. Hurwitz, an OB-GYN and board-certified reproductive endocrinologist and infertility specialist at Reproductive Medicine Associates of Connecticut.
However, in some cases there are physical changes within the body that cause a tilted uterus. The most common is from scar tissue caused by endometriosis or fibroids. This scar tissue can weigh the uterus down, or pull in toward the back, resulting in a retroverted uterus. These conditions can also create scar tissue in the abdomen, which can then push the uterus backward. Women who have a tilted uterus accompanied by pain should talk to their doctors about whether they have any other signs of endometriosis, a condition in which the lining of the uterus grows outside the womb.
Other women might develop a tilted uterus after pregnancy. That’s because the ligaments that hold the uterus in place stretch and loosen during pregnancy, so after delivery the uterus can settle in a new position, resulting in a retroverted uterus. Menopause can cause this as well since the ligaments holding the uterus relax as estrogen drops, allowing the uterus to slip into a tilted position.
Because these conditions are all beyond your control, there is no way for a woman to prevent developing a tilted uterus.

What are the signs I might have a tilted uterus?

A woman with a tilted uterus will most often not have any signs or symptoms according to Phil Chenette, MD, a board-certified specialist in reproductive endocrinology and infertility with Pacific Fertility Center in San Francisco.
“Most women with a tilted uterus never know until it is found on pelvic exam or a pelvic ultrasound exam,” he says. Although it’s easy for a doctor to diagnose the condition during a routine exam or ultrasound, the women who have the condition usually have no signs, so a retroverted uterus usually goes unnoticed.
However, some women who have a tilted uterus will experience symptoms. A woman with a tilted uterus might experience menstrual cramps as pain that is located more toward her back than her abdomen, Maslow says. Additionally, some women who have a tilted uterus will experience more severe pain with menstruation—although that’s usually because of another underlying health issue like endometriosis (more on that in a moment).
A woman who has a tilted uterus might also experience pain during intercourse or while using tampons if her tilt is severe, Maslow explains. That’s because in some cases the uterus can tilt so severely that it puts pressure on the vagina. However, Maslow underscores that these symptoms are rare.
“The vast majority of women with retroverted uteri will experience no symptoms and not know they even have one unless a doctor has told them,” she says.

Is is harder to get pregnant with a tilted uterus?

Many women who hear that they have a retroverted uterus worry that having a tilted uterus will affect conception. The good news is that most of the time a woman with a tilted uterus will not have have a more difficult time getting pregnant that anyone else.
“As a fertility specialist, I do not believe there is any connection at all between a tilted uterus and infertility,” says Hurwitz. “Only in those exceptional cases where scar tissue from endometriosis or surgeries has caused this uterus to be mechanically displaced is there a tie-in to fertility problems.”
Chenette says that when a uterus is severely tilted it can lead to trouble conceiving. Some women have an acute retroversion, where the cervix has a tilt that is between 90 and 180 degrees, he says. Women with a more severe tilt and a sharper curve in their uterus are more likely to have trouble conceiving.
“Some women have a sharp hockey stick kind of curve and some have a slow gradual rounded curve,” Chenette says.
Having a significant tilt can prevent sperm from reaching the egg in women with a tilted uterus, thus making it more difficult to get pregnant.
“Since traversing those angles as a sperm cell can be challenging, women with a significant tilt can experience longer times to conception,” Chenette says.
If a woman with a tilted uterus is having trouble getting pregnant and all other infertility causes have been ruled out, a doctor might recommend intrauterine insemination or in vitro fertilization. During intrauterine insemination, a doctor places sperm in the main body of the uterus using a catheter. This way, sperm do not need to navigate the bend of a tilted uterus, and more of them are likely to reach the egg, increasing the chances of conception. During in vitro fertilization, an embryo (a fertilized egg) is placed in the uterus above the tilted portion. If this embryo successfully implants, the patient will become pregnant.
Although both procedures are highly effective even when a patient has a tilted uterus, Chenette says that assisted reproduction is a bit more complicated for a woman who has a tilted uterus.
“It takes an experienced doctor to perform insemination or embryo transfer in these patients,” he says. “The same cervical curve that produces the original problem can make insemination or embryo transfer challenging.”
However, usually a woman with a tilted uterus can become pregnant, even if she requires assistance.
“Careful ultrasound guidance and an experienced hand almost always solves this problem,” Chenette says.

How does a tilted uterus affect pregnancy and birth?

Although a tilted uterus can make conception tricky in some cases, it should not affect pregnancy at all.
“Once a woman conceives, which most do, the pregnancy proceeds normally,” Chenette says.
During pregnancy, the uterus expands rapidly. It starts off at about the size of an orange, and grows to the size of a grapefruit by the 12th week according to the American Pregnancy Association. By week 20 (halfway through pregnancy) the uterus usually reaches a woman’s belly button, and by full term the uterus is the size of a watermelon, stretching to the bottom of a woman’s rib cage. All of that growth works to correct the position of a tilted uterus.
“As the uterus grows with a pregnancy, it comes out of the pelvis and ‘unfolds,’” Maslow says. “By the time the baby is large enough for the mom to feel its movements, the uterus is typically out of the pelvis and you really no longer see much of a difference between those that are folded forwards or backwards.”
Whether or not the mother-to-be had a tilted uterus before pregnancy will not affect her during delivery, Maslow says.
“By the time the baby is term, there is no distinction between the way the uterus had been folded and as far as I know there isn’t any data to support that having a retroverted uterus has any impact on delivery outcomes,” she says.

How can a tilted uterus affect your sex life?

Sometimes a woman with a tilted uterus will experience pain during penetrative sex, if her tilt is severe enough that it is putting pressure on her vagina. Pain during sex is most commonly experienced by women who have endometriosis in addition to tilted uteri, so if you experience this, be sure to mention it to your doctor so you can discuss any other signs of symptoms you have that might be associated with endometriosis, Chenette says.
Most often there is a simple solution to pain experienced during intercourse, he adds.
“Sometimes a change in position is enough to relieve the discomfort,” he says.

What are the treatments for a tilted uterus?

Because a woman with a tilted uterus usually has no symptoms, there is often no need to correct the condition.
“The condition is not worrisome or dangerous at all and there is nothing to do about it or treat,” Hurwitz says.
However, if your tilted uterus is causing you pain either during sexual activity or during your period, your doctor will likely be able to recommend some treatments. One correction that you can try at home is doing a knee-to-chest exercise, according to Hurwitz. To try to reposition your tilted uterus using this exercise, lie on your back on the floor. Raise your right knee to your chest, holding for 15 to 30 seconds. Then, return that foot to the foot and draw your left knee up toward your chest. Do ten repetitions per side, three times each day. Even when knee-to-chest exercises aren’t enough to correct a tilted uterus, they can help with back pain that women with a severely tilted uterus can experience, Hurwitz says.
For women who have lots of pain that is caused by or made worse by a tilted uterus, doctors may recommend surgery to reposition the uterus. This is very rare, and usually only done when a woman has a tilted uterus that is associated with endometriosis, Hurwitz says.
Living a healthy lifestyle can help reduce pelvic pain, including the pain associated with a tilted uterus, Chenette says.
“Stress reduction and mindfulness techniques, as well as reducing alcohol and [improving] nutrition, can reduce some of the symptoms of pelvic pain,” he says.

So should you be worried about having a tilted uterus?

Unless you are having severe associated symptoms, having a tilted uterus isn’t anything to stress over.
“It is important to remember that a uterus can point in any direction: up, down, to either side, and even be rotated,” Hurwitz says. “This does not mean there is a medical, fertility, or pregnancy problem at all.”
In fact, the toughest part about having a tilted uterus is often finding out that you have the condition.
“I think the worst part for a woman hearing that she has a ‘tilted uterus’ is the anxiety and worry that the label places on her anatomy, which really does not have any negative effect anyway,” Hurwitz says.
Today it’s totally normal to hop online and research any new medical condition, but going down that rabbit hole can be scary. The experts who spoke with HealthyWay all emphasized that for most women having a tilted uterus is nothing to worry about.

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Health x Body Wellbeing

Here's Why You Might Be Getting Headaches Every Day (And How To Fix It)

Post author By HealthyWay Staff Writer
Post date April 17, 2018

If you’re getting headaches nearly every day, you might think it’s fairly normal. Whether they go away after you pop a few ibuprofen or they turn into monstrous migraines, getting headaches on the regular can be debilitating, even when the pain isn’t severe. In some cases, they can be a sign of serious medical conditions.
While we can safely say that headaches are a common issue, it’s difficult to estimate the scale of the problem. The National Health and Nutrition Examination Survey found that 22.7 percent of adults reported having severe headaches within the last three months, while the 2011 National Health Interview Survey put the number at 16.6 percent. At least you know you aren’t alone.

Still, you might be wondering when you should seek medical treatment for headaches.
“As soon as the person develops headaches that are unusual, or if they’ve had headaches on a regular basis, they should see a doctor,” says Alexander Mauskop, MD, director of the New York Headache Center and a fellow of the American Academy of Neurology. “Or if they have a headache that’s accompanied by a fever, or if they start out of nowhere, and suddenly you’re having them daily.”
If that doesn’t sound like you though, it’s good to know that some types of everyday headaches can be successfully treated fairly quickly, once you’ve identified what’s triggering them. You might even be able to prevent your everyday headaches—and even some migraines—by committing to certain lifestyle changes.

What to Know When You’re Getting Headaches Every Day

Let’s get this out of the way: Getting severe headaches every day isn’t normal, so you should talk to your doctor, especially if they come on suddenly. Some headaches can indicate neurological disorders that require treatment, and sudden, severe headaches are always a cause for concern.

So, what’s a “severe headache” exactly? Most headaches fall into one of three general categories:

Tension Headaches

The most common type of headache, tension-type headaches can be described as a pressing or tightening pain. You might experience sensitivity to light or sound but nausea is less common.

Most people who experience tension headaches often don’t consult with doctors, and over-the-counter painkillers like ibuprofen and aspirin might be all you need to deal with these suckers. However, constant tension headaches may indicate an underlying medical condition, and they’re certainly debilitating for some people.

Migraine Headaches

The classic description of a migraine is “the worst headache you’ve ever had.” If you’re not sure whether or not you’re having migraines, you probably aren’t having them. Frequently misdiagnosed, migraines are usually characterized by severe pain that seems to start on one side of the head. Like tension headaches, light and sound sensitivity is common with migraines, but so is nausea. In addition to that, many people experience visual disturbances like shimmering lights or zigzagging lines, sometimes known as auras.

About 12 percent of the United States population experiences migraines. “Women are three times more likely to get migraine headaches than men,” Mauskop says. “It’s usually a genetic predisposition. On top of that, predisposition can be influenced by various triggers.”

Cluster Headaches

Think that cluster headaches are the same thing as migraines? Think again. Cluster headaches tend to occur along one side of the head or in a cyclic pattern behind the eyes or temples (hence the “cluster” name). They can occur for several weeks, and they’re often severe. However, cluster headaches are uncommon, particularly for women.

If you suffer from cluster headaches, you’ll want to see your doctor. While effective treatments are available, they include high-flow oxygen and subcutaneous injections, both of which need to be administered by a medical professional.

Since cluster headaches and migraines stem from neurological issues, they should be medically evaluated. They’re the “severe” headaches we referenced earlier.

If you’re suffering from tension headaches seemingly every day, or if you’ve had migraines in the past and they’re starting to occur slightly more often, you can try to reduce the frequency and severity of the headaches by making a few changes.
Just remember that if you’re not able to successfully treat the problem on your own, you’ll need to tell your doctor. There’s no good reason to live with any type of chronic pain.

Why You Seem to Get Headaches Every Day

A variety of triggers can cause or contribute to everyday headaches, but if you can’t figure out what those triggers are, you won’t have much luck fixing the issue
Some of the most common triggers include stress, dehydration, poor posture (yes, really), allergens, caffeine withdrawal, and nutritional deficiencies.

With tension headaches, experts believe that these triggers affect the skin, sinuses, blood vessels, and other structures more sensitive to pain or the muscles stretched across those structures, resulting in pain. In the case of migraines, the mechanisms are a bit more complex, but in the end, your goal is the same: Remove the triggers, and enjoy a (hopefully) headache-free life.

One of the most common headache triggers is stress, so we’ll address that first. Grab your comfy pants, because you’re going to need them.

Using Meditation to Control Everyday Headaches

People who suffer from migraines and tension headaches every day (or close to it!) are far more likely to use alternative medicine than those who don’t. Meditation seems most successful, but there’s also not much else that has substantial scientific support.
“Meditation can be very effective,” Mauskop says. “We’ve noticed significant improvements in patients who take on meditation as a part of their treatment.” If you’re getting headaches every day, consider starting meditation.

A 2014 study showed that getting migraines or tension-type headaches every day can lead to feeling stressed—wonder why! What’s more, the headache itself can cause stress, which in turn adds to the pain of the headache (thanks, brain). Exercise can effectively treat stress, but you probably won’t feel like going on a five-mile run while you’re nursing a bad headache every day, so try to get your exercise in before the headache strikes.
In addition to treating stress, exercise can “reduce the frequency and intensity of headaches and migraines,” according to the American Migraine Foundation. The key word here is regular, so commit to a certain amount of exercise per day and don’t let anything interfere with that time.

The Link Between Caffeine and Everyday Headaches

Does caffeine cause those constant headaches or does it cure them? The answer: both.
“Caffeine is a double-edged sword,” Mauskop says. “Over-the-counter medicines often include caffeine. However, headaches can worsen as a result of withdrawal mechanisms, as every regular coffee drinker probably knows. But it can help in small amounts.”
Caffeine causes the blood vessels to constrict, reducing blood flow, which is exactly the opposite of what happens when you’re having a headache or migraine. The pain-relieving effect is significantly improved when combined with acetaminophen and aspirin, which, thankfully, are over-the-counter painkillers.

However, too much caffeine can cause a rebound effect, which can trigger a headache. If you’re drinking multiple cups of coffee a day, that could be to blame if you’re getting a headache every day.
The National Headache Foundation recommends a daily caffeine intake of 200 milligrams or less. If you’re a regular coffee or tea drinker, you might want to monitor your intake to make sure that you’re under that number. A single cup of coffee can contain anywhere from 125 to 200 milligrams, so consider switching to a half-caff or decaf option if you’ve got a serious habit.

Changing Your Diet When You Get Headaches Every Day

Certain nutritional deficiencies seem linked to the development of severe, constant headaches, especially migraines.

“We often provide supplements to patients, for instance, magnesium supplements,” Mauskop says. “That can be dramatically effective.”

Magnesium supplements can effectively reduce the frequency of migraines. Magnesium may also play a role in the development of tension headaches, but there’s much less scientific support for that hypothesis.
Some migraine patients also show lower levels of folic acid, vitamin B6, and vitamin B12, and supplementing with these vitamins can reduce migraines. Before supplementing, consider whether you could naturally increase your intake of these vitamins by changing your diet. Good sources of folic acid, for example, include vegetables like avocado, lettuce, and spinach.

CoQ10 is an antioxidant that migraine sufferers may benefit from. While over-the-counter supplements are available, natural sources of CoQ10 include [linkbuilder id=”6681″ text=”soybean oil”], beef, broccoli, roasted peanuts, and certain fish. CoQ10 deficiencies are rare in people with varied diets, but if you’ve been eating a restricted diet and you’re getting headaches every day or noticing a change in the severity of your headaches, consider adding a little variety to your diet.
For tension-type headaches, vitamin D deficiency may be a trigger. Constipation is also thought to be a common trigger, and research indicates that resolving constipation can also resolve the headaches you’re getting every day (so load up on your fiber).
Finally, make sure you’re getting enough fluids. According to some sources, up to 75 percent of Americans suffer from chronic dehydration. On top of that, water deprivation is thought to be a major cause of both tension and migraine headaches.

A Unique Approach to Fixing Everyday Headaches

If you’re having trouble figuring out why you get headaches every day, try tracking information about your diet, water intake, and stress levels.

You might also add sleep time, exercise, and other factors that could potentially play a role in headache development. Be consistent; while keeping a diary might feel pointless at first, the information could prove vital when you’re looking for ways to treat the issue.

When Your Everyday Headaches Mean You Need a Doctor

If you’re unable to treat your constant headache issues on your own, see your doctor. Alternative treatments are tempting, but in severe circumstances, medical intervention is absolutely essential.
“Treatment options include abortive drugs that you take as needed, just as you would with an over-the-counter drug,” Mauskop says. “There are things like Imitrex and similar drugs in that category.”

What about migraines? A 2014 study published in The Journal of Headache and Pain found that Botox—yes, that Botox—“reduced the number of headache and migraine days, and increased the number of headache free days” while significantly improving patients’ quality of life.

If you’re skeptical about Botox, Mauskop says that patients will soon have other options. “There’s a new category of drugs coming out this summer that have been subjected to all of the phases of testing,” he says. “They’re called monoclonal antibodies, and they bind to a chemical that releases the headaches for up to three months.”
Monoclonal antibodies have been hailed as a “breakthrough migraine therapy,” and they’re part of a new class of immunotherapy treatments.
If you’re truly suffering from headaches every day, doctors have a variety of ways to help patients treat severe daily headaches. If you’ve tried meditation, exercise, and supplementation, and even OTC pain meds aren’t doing a thing, get to the doctor; it’s worth getting checked out.

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Health x Body Wellbeing

What Your Cortisol Levels Say About Your Health (And What To Do About It)

Post author By Jeanne Sager
Post date April 16, 2018

Stress: If you don’t have it, you’ve apparently found the pot of gold at the end of the unicorns’ rainbow. If you do—like most Americans—the phrase “cortisol levels” might have come up during one of your visits to your doctor’s office.
Cortisol is best known as “the stress hormone,” a chemical messenger the body produces when we’re feeling like we’re at the end of our rapidly fraying rope. It’s produced and secreted by a part of the body known by doctors as the HPA axis—a combination of the hypothalamus, pituitary gland, and adrenal gland that sends varying amounts of cortisol out to other parts of the body.
Linking cortisol to stress gives it a negative connotation, but in truth this hormone is not all bad, says David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in Santa Monica, California. In fact, Culter says cortisol is “essential in controlling our growth, organ development, immune functions, inflammatory response, and many other cellular activities.”
And while our cortisol levels do tend to spike when we’re stressed, cortisol production is part of the body’s functioning even when we’re having nice, normal, calm days (hey, they do exist!). Unfortunately, when your cortisol levels get out of whack, so can your body. Cortisol levels that are too high or too low can cause everything from extreme fatigue to blood pressure issues.
So how do you know if your cortisol levels are too high, too low, or just right? And is there really anything you can do about all that stress?
Sit down, chill out, and let’s do this.

What is cortisol, anyway?

Despite its colloquial name as the body’s stress hormone, cortisol is more aptly described by doctors as a steroid hormone, Cutler says—a complex molecule that has a variety of metabolic functions throughout the body.
“Its structure of carbon-containing rings is typical of steroid molecules,” Cutler explains, “And its functions can be mimicked by the synthetic cortisol hydrocortisone or other steroids.”
Yes, hydrocortisone, the tube of cream you grab at the drugstore when you’ve got an itchy rash, is related to cortisol. In the case of an allergic rash, smearing on a few dabs of hydrocortisone can tell the body to chill out and stop reacting to the allergen so you can get a little relief from all that itching. In the body, on the other hand, naturally produced cortisol helps to keep our systems in check, whether it’s maintaining the right levels of blood glucose or maintaining a healthy blood pressure. Basically, cortisol gives the body a little relief…from itching, and a whole lot more.
Much of what doctors know now about stress and the role cortisol levels play in the body’s response goes back to the 1930s and 1940s, when Hungarian endocrinologist Hans Selye explained the role the HPA axis plays in our fight-or-flight response to a problem. Selye found that corticoid hormones like cortisol were “indispensable for the maintenance of life and especially for the acquisition of adaptation to changes in the external or internal environment of the body.”

Cortisol Levels and Your Body

For the body to keep adapting to changes in its external and internal environment, cortisol levels have to change, Cutler says, and that’s usually normal. For example, cortisol may kick in as a response to any sort of stressor on the body,
Of course, this doesn’t just refer to “stress” as we’ve come to know it. Stress isn’t just your boss yelling at you or your child darting into traffic.
Stress can be getting extra busy in between the sheets, sending a message to your heart that it needs to increase the amount of blood it’s pumping to your heart, STAT! Stress can also come from that snacking on a pile of what you thought were gluten-free pretzels, only to find out you just “got glutened,” and knowing your celiac allergies are going to kick in, triggering an immune response.
“The transient rise or lowering of cortisol level is normal and in fact happens on a daily basis as cortisol levels peak upon awakening and bottom out shortly after bedtime,” Cutler explains. “They can also be affected by physical illness, fever, sleep deprivation, inflammation, pregnancy and emotional factors. In addition to internal factors, external factors such as diet, alcohol, caffeine, prescription medication, and nutritional supplements can also affect cortisol levels.”
You’ll notice some of these issues, including emotional factors, lack of sleep, and alcohol and caffeine usage can all be linked to what we traditionally think of as stress, while other factors are stressing the body in a more medical sense.
Semantics aside, when your body encounters stressors, cortisol comes out to play, helping the body keep its systems in check, and keeping your body healthy even in the face of an attack on the immune system. When everything seems okay, cortisol levels are then supposed to drop, increasing again only when they’re needed.
Unfortunately, cortisol levels don’t always work the way they should, says Carol Lourie, a naturopath and functional medicine expert who specializes in women’s health.
“Chronic stress is a contributing factor in elevated cortisol,” Lourie says. Other medical conditions that can increase cortisol levels are pregnancy, Cushing’s syndrome, Addison’s disease, pituitary or adrenal tumors, high blood pressure, obesity, and metabolic syndrome. Prolonged use of certain medical steroids such as prednisone or cortisone can also affect a person’s cortisol levels.

Addison’s Disease

If you have Addison’s disease, for example, your body may not produce enough cortisol and aldosterone (another steroid hormone), says Joseph Geskey, DO, an internal medicine specialist and vice president of medical affairs at OhioHealth Doctors Hospital in Columbus, Ohio. That lack of cortisol can result in a variety of gastrointestinal issues including nausea, vomiting, abdominal pain, diarrhea, muscle weakness, and weight loss.
When managed well, Addison’s sufferers can live a fairly normal life—in fact the most famous Addison’s patient might be President John F. Kennedy, whose disease was kept relatively secret until after his assassination, when an autopsy revealed his adrenal glands were almost nonexistent.

Cushing’s Syndrome

Patients who have Cushing’s syndrome are also affected by cortisol levels that are different from their peers’, but in their case, the cortisol levels are too high instead of too low.
“Cushing’s disease is caused by a tumor in the pituitary gland (located in the brain) that produces a chemical called ACTH (adrenocorticotropic hormone) that stimulates the adrenal gland to produce too much cortisol,” Geskey explains.
Cushing’s sufferers typically have round faces, extra fat on the back of the neck, stretch marks on the abdomen, easy bruising, and extra hair growth on face, neck, chest, and abdomen. If the tumor grows large in the pituitary gland, it can also cause vision loss, Geskey warns. Other complications of too much cortisol can be cataracts, [linkbuilder id=”336″ text=”diabetes”], hypertension, depression, and osteoporosis.

Signs Your Cortisol Levels Are Out of Whack

Despite the rather long list of conditions that might affect the body’s cortisol levels, there is some good news: Cortisol abnormalities are unusual according to Cutler. On the other hand, that also means doctors rarely test cortisol levels as part of an average physical or doctor’s visit.
“Because there is a very wide range of ‘normal’ levels of cortisol, as well as a certain degree of variability in these results, cortisol levels are generally not checked as part of a routine exam, but rather only if there is a high degree of suspicion of there being a cortisol abnormality,” Cutler explains.
So what sort of symptoms might prompt legitimate suspicion in you or your doctor? Lourie says it’s good to mention your concerns to your doctor if you have any of the following symptoms:

Feeling you are overreacting to certain situations, have a very short fuse, or are easily angered
Feeling anxious frequently for no apparent reason
Feeling tired all the time no matter how much sleep you get
Inability to relax and calm down, even during a restful moment
Inability to sleep or waking up feeling unrefreshed
Unexplained weight gain (without changing diet or exercise routine)
Inability to lose weight (despite exercise and dedicated diet change)
Unexplained acne
High blood pressure
Hormonal problems such as irregular menses or extreme cramping during menses

Many symptoms that would seem to indicate cortisol level abnormalities can be explained by other issues and will go away with treatment of said issues, but there are blood tests that can be done for cortisol levels to get to the bottom of the issue if other treatments don’t address the problem.
“Levels may seem abnormal when, in fact, there is no disease. And subtle symptoms may be found to be the result of cortisol abnormalities after more common causes have been excluded,” Cutler notes.

Managing Cortisol Levels

If a cortisol level abnormality is suspected, a primary care doctor will typically refer a patient to an endocrinologist, says Muneer Imam, MD, lead physician at the CIIT Medical Center, Long Island. The endocrinologist will call for blood tests, typically performed early in the morning and later again in the day to address the fact that cortisol levels fluctuate through the day.
Imam says a normal cortisol level is 6.2 to 19.4 micrograms per deciliter. “Anything below or above is out of normal range.”
If the numbers aren’t in range, the next step is determining why levels are too high or too low.
In cases of Addison’s disease, medicine is typically required. Doctors will turn to a class of pharmaceuticals known as glucocorticoids to replace the cortisol and mineralocorticoids to replace aldosterone, Geskey says. If an Addison’s patient gets sick, they can suffer an adrenal crisis, in which case doctors may administer cortisol via an injection.
For Cushing’s syndrome patients, on the other hand, treatment can involve surgery, medication, and radiation therapy. Surgical removal of the tumor that causes the condition offers the only long-term cure, Geskey says.
Diet changes may also be recommended by your healthcare provider, as food can have an effect on cortisol levels for some people.
Addison’s patients are often directed to increase their calcium and vitamin D levels, as well as salt intake, Geskey says, while Cushing’s patients may be told to eat a diet with foods rich in calcium and protein, which can possibly prevent muscle and bone loss associated with having too much cortisol.
Even those who are otherwise healthy and whose levels are not severely off track may benefit from dietary changes. For example, Lourie says, “Fast food choices and chronic stress add up to elevated cortisol levels.”
She starts patients off with an anti-inflammatory diet, eliminating sugars, processed foods, alcohol, and coffee. “The focus is on lots of fresh vegetables, healthy fats, gluten-free whole grains, small amounts of organic chicken, meat, and fish, as well as fruits.”
If upending your entire diet isn’t in the cards, it’s still a good idea to simply increase the amount of healthy foods in your diet, Lourie says, as that can put your entire body on a track to better health.
For other people with cortisol level issues that aren’t directly related to a medical condition that needs to be treated, diet, exercise, and other lifestyle changes are all on the table. Stress in life, after all, is part of what can make your cortisol skyrocket, and with it the side effects of cortisol levels that are too high.
Stress reduction techniques such as meditation, yoga, and acupuncture have all been found to help reduce cortisol levels.
“Although they are different, one of the common denominators is they all lower the body’s sympathetic nervous system, the fight or flight response, and activate the parasympathetic nervous system,” Lourie explains. “This is the part of the body’s nervous system which is calming and encourages relaxation and joy.”
Even focusing on something calming such as an art class to take your mind off your day-to-day could have benefits. In one small study performed by researchers at Philadelphia’s Drexel University, cortisol levels were tested on a group of 39 healthy adults before and after a 45-minute art class. The results? Three quarters of the group saw a drop in cortisol after letting their creative juices flow.
Of course, any treatment approach should be discussed with your medical practitioner, but if lifestyle changes can reduce your stress, you may just kill two birds with one stone.
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Happy x Mindful Wellbeing

Post-Traumatic Stress Disorder (And How It Affects More People Than You Might Think)

Post author By Ashley Linkletter
Post date April 15, 2018

Post-traumatic stress disorder, or PTSD, is often thought of in terms of its effect on military veterans who have witnessed or participated in the horrors of war. The reality of this life-altering disorder is that it can occur after any type of trauma, from being a victim of violence to enduring a catastrophic natural disaster to being bitten by a dog as a child.
Considering the ubiquitous nature of trauma and the 24.4 million Americans who suffer from this disorder, it’s important to address the stigma surrounding PTSD and the people who experience it day-to-day. When it comes to PTSD, knowledge is empowering for everyone.

What is post-traumatic stress disorder?

The National Institute of Mental Health (NIMH) states that post-traumatic stress disorder “can develop after exposure to a potentially traumatic event that is beyond a typical stressor. Events that may lead to PTSD include, but are not limited to, violent personal assaults, natural or human-caused disasters, accidents, combat, and other forms of violence.” They highlight the fact that while most people will, at some point in their lives, be exposed to an event which fits the criteria of trauma, only a small percentage of people will go on to receive a diagnosis of PTSD.

Types of Post-Traumatic Stress Disorder

Uncomplicated PTSD

This type of PTSD occurs when an individual has experienced loss of life or widespread destruction for an extended amount of time. People suffering from uncomplicated PTSD seek out ways to avoid the traumatic event through denial and this can lead to detachment from people and real world situations.

Complex PTSD

Complex PTSD is a result of repeated, inescapable tragedies that are endured over months and years. As a result of natural coping mechanisms in the brain, sufferers of complex PTSD often have the false belief that if the trauma is never spoken about they will be okay. This belief is caused by the disconnect the survivor has placed between themselves and their trauma.

Acute Stress Disorder

This disorder is defined as the formation of severe anxiety, dissociation, and emotional detachment. Those who suffer from acute stress disorder are likely to avoid anything or anyone who reminds them of the original trauma and may become easily irritated or startled and experience difficulty sleeping.

Comorbid PTSD

Current data shows that the majority of people suffering from PTSD have also been diagnosed with at least one other psychiatric disorder (such as anxiety, depression, or substance abuse). Scientists believe that the higher risk for drug and alcohol abuse in these individuals can be largely explained by the increased likelihood of self-medication.

How is post-traumatic stress disorder diagnosed?

In order for an adult to be diagnosed with PTSD they must meet the following set of criteria as presented in the DSM-5 (the Diagnostic and Statistical Manual of Mental Disorders):

Exposure

They must have been exposed to death, threatened death, actual or threatened serious injury, or actual or threatened sexual violence (such as direct exposure, actually witnessing the trauma, learning a loved one was exposed to trauma, or indirect exposure to trauma through professional duties).

Re-Experiencing

They must have at least one re-experiencing symptom, such as unwanted and upsetting memories, nightmares, flashbacks, emotional distress, and physical reactivity to traumatic reminders.

Avoidance

They must have at least one avoidance symptom, such as avoidance of trauma-related thoughts, feelings, or trauma-related reminders.

Arousal and Reactivity

They must have at least two arousal and reactivity symptoms, such as irritability or aggression, risky or destructive behavior, increased alertness to their surroundings, heightened startle reaction, difficulty concentrating, and difficulty sleeping.

Cognition and Mood

At least two cognition and mood symptoms, such as trouble remembering important features of the event, overly negative thoughts about themselves and the world, exaggerated blame of themselves or others for causing the trauma, negative mood, decreased interest in activities that once brought joy, feelings of isolation, and difficulty feeling happiness.

Post-Traumatic Stress Disorder and Young Children

Young children can be susceptible to PTSD if they have experienced trauma such as death of a loved one, abuse, neglect, war, disaster, and even dog bites (although the symptoms may be slightly different than those of an adult).
Young children can have difficulties remembering the correct sequence of events that occurred at the time of the trauma. They might also practice omen formation, which is “a belief that there were warning signs that predicted the trauma.” Other symptoms of childhood PTSD can include a fear or mistrust of strangers and family members, traumatic play (where components of the trauma are acted out), and regressive behavior such as thumb sucking and bedwetting.

Post-Traumatic Stress Disorder and Teens

Teens experiencing PTSD have symptoms that may include separation anxiety, difficulty with impulse control (which can manifest as problems with drugs and alcohol), and aggressive behavior (such as instigating fights with friends and family members).

Post-Traumatic Stress Disorder and Women

Although women have a slightly lower chance of experiencing trauma when compared to men (around 50 percent of women will endure trauma during their lives), women are over two times as likely to develop PTSD. The sad truth is that women have a much higher chance of experiencing rape, sexual abuse, childhood sexual abuse, or physical and mental abuse at the hands of their partners.
PTSD symptoms for women can include an overall sense of nervousness, becoming easily frightened, developing anxiety and depression, and avoidant behavior. Women are also more likely to shoulder the blame for incidents of trauma, placing responsibility on themselves even if they were the victim.

Why does post-traumatic stress disorder happen?

Considering the atrocities of war that both soldiers and civilians are exposed to, it’s no surprise that PTSD is most often associated with the military. It’s estimated that, depending on the war in question, anywhere from 11 to 30 percent of veterans have experienced PTSD during their lifetime. Unfortunately, the reality of PTSD is that anyone who experiences trauma is at risk of developing the disorder.
Jennifer* is a 30-something teacher, visual artist, wife, and mother who also happens to suffer from PTSD due to the sudden death of her father. She shares:

I have been struggling with PTSD for 17 years. For a long time, I never knew what it was or what was happening to me. When I was 16 I watched my father died of a massive heart attack in front of me. He was lying on the couch downstairs. I was upstairs on the computer and I remember my mom yelling his name over and over. I went downstairs to find him holding his chest and staring at me. It sounded like he was trying to say something but I was just trying to reassure him that the ambulance was on its way and that he was going to be okay. He wasn’t okay. By the time we got to the hospital he had already passed away. This was 17 years ago last November.

It’s important to point out that PTSD-related reactions to situations and people don’t have to directly mirror the circumstances of the original trauma. Jennifer explains that after her father’s death she would panic whenever she had any sense something bad might have happened to a loved one, even it was unrelated to her father’s heart attack:

If anything would happen that related to heath, I would panic. It would take me back to that image of my father in the couch. I now know that people die. They can die at any time and they can die right in front of me. If my mom wouldn’t answer the phone I would automatically assume she was lying on the floor dead or hurt. If I had a pain in my chest, it was a heart attack. That thought, that image of him. Still there. I always just lived with this feeling. These thoughts and extreme fear were a part of my life now. I just assumed I was broken. Actually, I just assumed that everyone was going to die in front of me.

Post-Traumatic Stress Disorder and Motherhood

The effects of PTSD on everyday life can’t be overemphasized. They can be overwhelming, panic-inducing, and life-altering. For mothers, PTSD can be exceptionally difficult to deal with, let alone overcome when they are so busy taking care of their children. When Jennifer had her children, she found herself experiencing panic when she thought of her father’s death and the inevitability of death in general:

After having them (and less sleep) I really found myself having a hard time not thinking about my dad, and how much I loved him and how now I have these little boys that I love so much—more than anything in the world—and what if I lost them like I lost him?

Jennifer says if her kids’ names are called and they don’t answer, it takes her back to the day she was upstairs and her mom was calling her dad’s name:

As a mother, I try to shield my kids from how I feel when I am panicking, but it is impossible. They see me react. They know I am afraid. I feel terrible about it. I worry constantly that I am going to give them fears that are irrational.

The compound nature of anxiety, wherein one small worry quickly escalates into an end-of-the-world scenario in the victim’s mind, can be greatly exacerbated by motherhood. Suddenly, good mental health hygiene practices (such as plenty of sleep, time for self-care, and plenty of partner support) that may have been common practice prior to having children can inadvertently be pushed aside by the demands of motherhood. Jennifer is very familiar with this conundrum, saying, “I also found that with the kids, I am finding it hard to make it to my CBT appointments. I am so busy with work and being a mom that I am not taking care of my mental health nearly as much as I should be.” It’s clear that accessible, affordable treatment is needed for mothers (and others who suffer from PTSD), so what does PTSD treatment look like?

Treatment of Post-Traumatic Stress Disorder: A Multi-Pronged Approach

PTSD is commonly treated with psychotherapy and medication. Different approaches and treatment options include:

Cognitive Behavioral Therapy (CBT)

CBT addresses PTSD patients’ thought patterns and focuses on the mental constructs (like phobias) that are adversely impacting their day-to-day life. Specifically, a therapist will help a patient recognize self-doubt, social anxiety, and fear that the traumatic event will reoccur. CBT can combine talk therapy, journaling, and education about anxiety-management techniques.

Eye Movement Desensitization and Reprocessing (EMDR)

EDMR is a type of therapy that involves processing trauma while following guided movements. Over the course of treatment, the practice eventually helps change your reaction to the traumatic thoughts.

Exposure Therapy

Exposure therapy involves addressing traumatic thoughts directly and can involve discussions with a therapist or physically doing activities related to the original trauma. Exposure therapy is often combined with cognitive behavioral therapy.

Medication

Antidepressants that fall under the SSRI (selective serotonin reuptake inhibitors) heading are the drugs most commonly used to combat the symptoms of PTSD. These include medications such as Celexa, Lexapro, Prozac, Paxil, and Zoloft. Antidepressants are often used in conjunction with psychotherapy.

Alternative Treatments for Post-Traumatic Stress Disorder

While psychotherapy and medication have been proven to be the most effective treatments for PTSD, many people use alternative or complementary therapies as further means to support themselves through their daily lives. Animal therapy, acupuncture, meditation, and guided relaxation are all examples of commonly used alternative or complementary therapies. Although research in these area is limited or inconclusive, the U.S. Department of Veterans Affairs supports the study of these methods and their use when combined with psychotherapy and/or medication.

How are children treated for post-traumatic stress disorder?

Treatment of children who have PTSD utilizes cognitive behavioral therapy and eye movement desensitization in addition to play therapy. Play therapy is used for children ages 3 to 8 and involves the use of natural expression (play) as a therapeutic means for coping with emotional stress and trauma.

How to Support Someone Who’s Struggling With PTSD

Relationships with others are especially crucial for individuals with PTSD and support from friends and family has proven to have a lasting positive effect on individuals coping with PTSD. Why are relationships so important? They can help alleviate guilt that is attached to the incident, they lower the chances of depression and overwhelming anxiety, and they can shift the focus of the individual away from the traumatic event and themselves and onto maintaining healthy relationships with other people.
Therapy is also important, both for the person with PTSD and for those doing the supporting, and can take the form of marriage counseling, counseling from a place of religious worship, family education classes, anger management, or group therapy.
In addition to in-person sources of support, there are many online organizations that provide help in the form of internet forums, education and awareness, volunteer work, and 1-800 hotlines that provide counseling and support over the phone.
Sidran: Traumatic Stress Education & Advocacy provides resources for survivors and their loved ones as well as information for mental health workers and advocates.
NAMI (National Alliance on Mental Illness) offers a wealth of information on mental health and illnesses, including PTSD. It also offers information and support for mothers suffering from PTSD.
The U.S. Department of Veterans Affairs’ website provides excellent information on the diagnosis and treatment of PTSD as well as resources for loved ones. It also hosts information pertaining to PTSD caused by non-military events.
*Some last names have been omitted from this article to respect contributors’ privacy.

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Nosh Nutrition x Advice

Asked And Answered: What Do Nutritionists Eat?

Post author By Joni Sweet
Post date April 15, 2018

It seems that every day a new study comes out touting the magical health benefits of one food, while another piece of research scolds us for eating too much of something else. The ever-evolving world of nutrition is so tough to navigate that most of us struggle to build a healthy, balanced diet.
But if there’s one group of people who should be able to nail food choices, it’s nutritionists. They’re trained in the proven principles of a healthy diet and stay up to date on the latest research about what—and how much—we should eat.
Armed with all of that knowledge, nutritionists probably fill their fridges with organic produce, stick to the leanest cuts of protein, nosh on celery sticks for snacks, and never indulge in sweet desserts…right? What do nutritionists eat, anyway?
To find out, we asked Amy Goodson, a registered dietitian nutritionist from Dallas, to spill the secrets of what she really buys at [linkbuilder id=”626″ text=”the grocery store”] and eats on the go.
(Spoiler: Her kitchen’s not filled with organic foods, but it definitely has a bottle of red wine.)

Q: What inspired you to become a nutritionist? Tell us a bit about your background.

A: I became interested in nutrition through fitness. In college and grad school, I taught group exercise and was a personal trainer, which enhanced my interest in nutrition and inspired me to look at what becoming a registered dietitian actually involved.
While just about anyone who has learned about diet and nutrition can say they are a “nutritionist,” becoming a registered dietitian requires four years of college, participation in an accredited 9–12-month internship, and passing a credentialing exam. So while people might refer to me as a nutritionist, the registered dietitian credential is what truly makes the difference in my profession.

Q: Let’s cut to the chase: What do nutritionists eat? Give us the rundown of what a typical day looks like for you and how you choose the foods on your plate.

A: For breakfast every day, I eat oatmeal with a decent amount of peanut butter, half a small protein muffin, and coffee with milk. That never changes.
The rest of the day depends on my schedule. When I’m on the go or traveling to a speaking engagement, lots of my meals consist of healthy snack food. I end up eating lots of what I like to call “mini meals.” Lunch might be string cheese, turkey, whole grain crackers, and fruit, or I might eat some apples, grapes, and cheese, or a Kind protein bar or an RXBAR. I prefer these mini meals over heavier lunches, and I typically eat two of them between breakfast and dinner.
For dinner, I might have a salad with salmon, nuts, cheese, and fruit, or green beans with turkey, cheese, and crackers. There are always veggies and protein at dinner, but it can come in different varieties. And of course, a glass of red wine a few nights a week, as well.

Q: What about in between meals? What are some nutritionist-approved snacks?

A: Again, it goes back to my mini meals philosophy. I might do whole grain crackers with cheese, or fruit and cheese, or peanut butter and apples. In a pinch, I reach for a protein bar. The protein helps you feel full.

Q: How much do calories matter to nutritionists? How does that influence your food choices?

A: I have always had to watch what I eat to stay my size, so while I don’t count calories or track the numbers, I can do a quick estimate in my head. I am definitely aware of roughly how many calories are in my meals, but I wouldn’t be able to tell you an exact total at the end of the day.

Q: Tell us about a nutritionist’s grocery-shopping routine. Where do you buy your food? How often do you visit the grocery store?

A: I buy food wherever it’s convenient, often Walmart, Whole Foods, and Central Market. Sometimes I’ll go to Kroger. I typically go grocery shopping about once a week, unless I’m traveling.

Q: Some nutritionists swear by meal planning. Is that something you do as well, or do you tend to wait for inspiration to strike while you’re at the grocery store?

A: Sadly, I don’t love cooking! I’m single, live by myself, and my weeks are so busy with work, travel, and life stuff that meal planning isn’t a big thing for me. I’m a creature of habit, so eating the same variation of things is fine for me. I guess I don’t have the chef gene!

Q: Is everything you buy organic and/or genetically modified organism (GMO) free?

A: Actually, none of what I buy is organic or GMO free. Organic does not make food healthier—I just wash my fruit and veggies well. There’s also no need to spend more on organic dairy, either. In the world of agriculture, which is similar to technology, advancements in science (such as with GMO foods) are key to production. To feed a growing world, genetically engineered foods will be required. There are tons of studies that say GMOs are perfectly safe, so GMO or non-GMO, I eat it.

Q: Clean eating is a huge trend in the health world right now. What does clean eating mean to a nutritionist?

A: To me, it means focusing on trying to eat whole foods much more often than processed foods. It’s not that I never eat processed food, but I try to choose whole, fresh foods as often as I can.

Q: Care to share a nutritionist’s guilty pleasures?

A: I go by the 80/20 rule, which says that 80 percent of the time, you should choose healthy foods. The other 20 percent of the time is about living a little! That’s when I eat food I would not typically eat every day. My favorite appetizer dishes are cheese plates or spinach and artichoke dip with corn chips or pita. Saturday nights are when I tend to have dessert, but I’ll try and split it with someone if we’re eating out or limit myself to a few bites of something sweet if I’m at home.

Q: What do nutritionists eat when traveling?

A: Trays with combinations of cheese, fruit, nuts, and crackers are my go-to snack in an airport. I have eaten this meal in just about every form it comes in. If I’m looking for a restaurant in a new city, I’m hands down seeking out the best place for fish with roasted veggies and some of my favorite sides, like polenta and grits.

Q: As a nutritionist, you know a ton about what’s healthy and what’s not. Which ingredients and products do you avoid, and why?

A: There are thousands of products and ingredients on the market, so it’s difficult to pinpoint exactly which ones I avoid. I just try to stick to fresh, whole foods whenever I can. I focus on nutrient-rich meals and try to make the healthiest choice when whole foods are less available, such as at a fast food place.

Q: What’s the biggest health myth you hear as a nutritionist? Now’s your chance to bust it!

A: There are too many nutrition myths to count. The amount of misinformation in the health world is unreal. The one that really irks me, though, is the idea that you have to cut out one particular food or food group to lose weight. Everyone has their own opinion on what that particular food is. But the truth is that there’s no one food that makes you gain weight and there’s no one food that helps you lose weight. Reaching and maintaining a healthy weight requires a balance of carbs, protein, fats, veggies, and fruit, and eating appropriate portion sizes.

Q: What are the top five foods you can’t live without as a nutritionist?

A: It would have to be peanut butter, oats, cheese, roasted veggies, and red wine. Oatmeal with peanut butter is the start to every day of my life—the fiber, protein, and healthy fat get me going after my morning workout. Cheese is one of my favorite easy proteins, and I love pairing it with roasted veggies. As for the red wine, it works for dinner, happy hour, and girls’ night out. Sharing a glass with a friend is good for my heart and my soul!

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What Is Myofascial Release (And Should You Try It)?

Post author By HealthyWay Staff Writer
Post date April 14, 2018

Considering myofascial release? It’s a fairly popular therapy, both for treating certain pain disorders (including myofascial pain) and for promoting recovery after strenuous workouts. We’ve heard a lot of positive things about it and it’s definitely trending in the wellness world, so we decided to research the topic further.
“Myofascial release is a broad term that’s used for many forms of applied manual therapy,” Mary Biancalana, president of the National Association of Myofascial Trigger Point Therapists (NAMTPT), tells HealthyWay. “Myo means muscle; fascial is the three-dimensional tissue matrix.”
To put it simply—well, as simply as we can—myofascia is a strong, flexible tissue that covers the muscles. Picture a slippery spider web surrounding all of your muscles and bones, and you’re part of the way there.
“The myofascial system is a broad term for soft tissue that includes subdermal fascia, which is a three-dimensional matrix that communicates with the muscular and skeletal system,” Biancalana explains.
Myofascial release, then, is a therapeutic technique that attempts to relieve pain by massaging and “breaking up” the fascia around certain trigger points: tender areas where the muscle, bone, and fascia interact. Patients might feel pain in these trigger points, but Biancalana says that’s not always the case.
“You need to have a particular roadmap for relieving the pain,” she says. “In this trigger point protocol, the massage therapist or practitioner does not just press were it hurts. On the contrary, we use the protocol to find the muscle that is the source of the pain. This muscle can be far away from where the pain is felt.”
While the concept of trigger points is somewhat controversial (don’t worry, we’ll discuss that in depth in a moment), myofascial release does seem to have applications in certain situations—provided, of course, that whoever’s administering the treatment knows what they’re doing.
Myofascial release is commonly used to treat myofascial pain syndrome.
Myofascial pain syndrome (MPS) is a chronic pain condition in which a patient experiences discomfort or pain, which may be misplaced—meaning the pain feels like it’s coming from one part of your body, but it’s actually coming from somewhere else.
To diagnose MPS, physicians carefully evaluate patient history and examine muscle tissue for the characteristic “knots” believed to cause the pain. Gently massaging those knots can sometimes relieve the symptoms. While the pain can seem to come from anywhere, patients often experience it around their necks and upper backs.
Myofascial pain may be caused by stress, sleep problems, postural issues, repetitive motions, fatigue, a lack of activity, or muscle injury. It might also be related to fibromyalgia, a similar pain condition. MPS is sometimes misdiagnosed as fibromyalgia and vice-versa, but the two conditions can coexist simultaneously, which makes diagnosis and treatment complicated.
As myofascial pain syndrome is a fairly new diagnosis, statistics are hard to find, but MPS seems to be fairly common. In one study, researchers examined 172 university students who visited a primary care physician for pain; 30 percent of those patients satisfied the criteria for myofascial pain syndrome. The condition seems to affect women more than men; by one estimate, 37 percent of men and 65 percent of women have symptoms of MPS.

That brings us to myofascial release, a common treatment for MPS.

We should note that myofascial release isn’t the only treatment option available for people diagnosed with MPS, and it’s still somewhat controversial.
“There is debate about how (MPS) trigger points come about, but one proposed model is that a muscle contracts and stays contracted due to lack of blood flow,” says Alex Tauberg, doctor of chiropractic, of Tauberg Chiropractic & Rehabilitation.
Some people use myofascial release to relieve that contraction, making the muscle feel less tight.
“Myofascial release is believed by some to help increase blood flow to the trigger points and to help release them,” he says. “This mechanism is currently debatable, and may not be how myofascial release actually works. Alternative theories are that myofascial release works by activating mechanoreceptors in the muscle to help it relax.”
Unlike traditional massage, myofascial release typically uses soft, gentle pressure, sometimes applied for several minutes in each spot. However, massage techniques can vary substantially.
“The most widespread [myofascial release] technique is simply called trigger point therapy,” Tauberg says. “In trigger point therapy, direct pressure is held on the trigger point until it releases. Another popular form is cross friction-massage, in which one vigorously rubs across the trigger point to get it to release. Some practitioners use tools to help release these trigger points and help the muscle relax; this is called instrument-assisted soft-tissue mobilization.”

Is there mainstream scientific support for myofascial release?

Myofascial release therapies seem to work well for some individuals, although there’s limited scientific support for the therapy’s uses.
A 2009 report found that traction devices and mechanical massage could provide temporary relief for myofascial pain syndrome patients. The authors wrote that these methods worked by releasing lactic acid, similar to other types of massage. Other research has shown that myofascial release can be an effective short-term treatment for MPS. However, MPS seems to have a number of different root causes, so myofascial release might be more effective when paired with other treatments like soft tissue massage and retraction–extension exercises.
Myofascial release is also popular as a post-workout recovery technique, and there’s slightly more evidence to support that application. In a 2015 literature review, authors Allison Schroeder and Thomas Best wrote that self myofascial release (or foam rolling therapy) “appears to have a positive effect on range of motion and soreness/fatigue following exercise,” noting that additional studies would be needed to verify the results.
In addition to MPS, myofascial release is a common alternative treatment for temporomandibular disorders (TMJ), chronic headaches, and other disorders related to muscle tightness. While there’s not enough scientific research to support these all of these applications, some studies have shown massage to be an effective treatment for TMJ, and since myofascial release is essentially a form of massage, it stands to reason that it could treat these conditions.
Perhaps most tellingly, a 2013 review found studies that both supported and discounted the medical benefits of myofascial release, noting that “overall, the studies had positive outcomes with myofascial release, but because of [their] low quality, few conclusions could be drawn.”
In other words, we’d take some of the more dramatic claims with a grain of salt, but we also don’t think that release therapies should be ignored entirely. There’s enough evidence to indicate that myofascial release could reliably reduce pain, and as far as alternative therapies go, it’s one of the more harmless options. There aren’t really any unpleasant side effects, so if it doesn’t work for you, you can simply try something else.

At-home myofascial release therapies are becoming especially popular.

If you’re considering an at-home therapy, we’ve got some good news: As long as you’re careful and you incorporate the therapy gradually, you don’t have much to worry about.
“Foam rolling, trigger point release techniques with various tools, massage, and dry needling may all be helpful,” says Chris Gabriel, a personal trainer with orthopedic care practice OrthoCarolina. “The risks from these types of treatment techniques is low, although soreness can be common when starting any program.”
Tauberg agrees.
“Myofascial release is a conservative rehabilitation technique, and there is very little risk associated with trying this technique,” he says.

However, Gabriel notes that myofascial release is intended as a short-term treatment for pain, stiffness, and soreness, not as a long-term solution.
“From a research standpoint, long-term benefit from these interventions is not clear,” he says. “Generally speaking, a gradually progressed program of exercise is a superior option.”
Additionally, Biancalana notes that patients will often misidentify the locations of their myofascial trigger points, which could limit the effectiveness of self-administered therapy.
“This type of therapy works, so long as the trigger point protocol is used to ensure the location of the source of the pain,” she says. She explains that professional practitioners frequently use percussors or heating devices that help them identify the agitated trigger point, and that in many cases, the patient has misunderstood where pressure needs to be applied to address their pain.
Another reason to visit a doctor first: Treating myofascial pain syndrome won’t help much if you don’t actually have the condition, and your symptoms may be indicative of another health problem.

Safe At-Home Myofascial Release: A Brief Guide

Our experts recommend consulting with trained practitioners before attempting myofascial therapy at home. With that said, many practitioners give their patients at-home plans, since the underlying concepts of myofascial release are fairly simple.
Here are a few general tips to keep in mind—although, again, we strongly advise that you communicate with your personal trainer or healthcare provider before starting a myofascial release program.

Choose the right tools. There’s nothing high-tech about myofascial release, so if you spend hundreds of dollars on specialty tools (and yes, you can easily spend that kind of cash), you’re probably wasting your money. With that said, you often need some sort of tool to press against trigger points on your neck or back. Try a frozen water bottle, broomstick, tennis ball, or other semi-cylindrical household object.
Go slow. If you find a knot, gently press your tool into the area for 90 seconds or so, maintaining consistent pressure to release the underlying tissues. Remember, you’re not massaging the muscle, you’re trying to release the fascia to encourage the trigger point to release. If you feel any sort of sharp or radiating pain, stop immediately.
If you’re trying myofascial release after exercising, don’t forget to stretch. Since the purpose of myofascial release is to focus on the fascia, it doesn’t really do much for your muscles—and your muscles, of course, play a big role in your overall flexibility. Be sure to stretch well after cardiovascular exercise, especially after running, plyometrics, or other high-impact workouts.

Finding a Myofascial Release Practitioner: What to Know

If you’ve been diagnosed with myofascial pain, you may be referred to or want to find a qualified practitioner. You’ll want to work with someone who is specially trained in myofascial release, but while some organizations offer certifications for the practice, the quality of those programs can vary considerably. Feel free to ask for references, and if you’re planning on paying with insurance, make sure that the practitioner’s credentials are in line with your insurer’s requirements.
Typically, insurance providers will cover myofascial release if it is a part of your occupational or physical therapy (so you’ll need a practitioner with some sort of PT or OT credential). However, it may not be covered if performed as massage therapy. To avoid a costly misunderstanding, call your insurance provider before booking an appointment and get clarification.
Also make sure that you understand the limitations of this alternative therapy.
“For myofascial pain, myofascial release is an effective treatment method,” says Tauberg. “If the source of someone’s pain is not the muscles or fascia, then myofascial release is not the most effective treatment method available. It would not be very effective at treating pain that generates from the nerves or the joints.”
As with other forms of physical therapy, you may feel some pain during and after your myofascial release treatment. However, the pain shouldn’t be severe. Speak with a healthcare provider right away if you experience severe pain or other side effects.
To limit pain and to improve the effectiveness of the therapy, our sources recommended drinking plenty of fluids before each visit. You’ll also want to communicate with your therapist; give them detailed information about your symptoms and let them know if the treatments feel painful or uncomfortable.
According to our sources, patients often feel a sensation of warmth during their sessions, which can be pleasant or unpleasant, depending on the individual. A single myofascial release session can last anywhere from a few minutes to several hours. When you leave, you may immediately feel refreshed, energized, and significantly more flexible, but again, this varies case to case.
If you have MPS and myofascial release doesn’t seem to work, don’t give up hope. Over-the-counter pain relievers, antidepressants, and other medications can be effective for minimizing day-to-day pain, although long-term treatments strategies usually include exercise regimens, regular stretching, and posture training. Other alternative treatments include acupuncture, which has been clinically shown to provide modest pain reduction in some patients.
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