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Health x Body Wellbeing

Can You Manage Social Anxiety Disorder? Psychologists Share Their Insights

Many of us get nervous when it comes to public speaking. We might feel slightly frazzled or shy in social situations. We might even avoid large gatherings or unfamiliar social spaces.
But what does it mean if you have a constant fear of social situations? What if you worry about events for days or weeks before they take place? What if your avoidance of social situations affects your career, schooling, or relationships? What if your anxiety is affecting you on a physical level, causing you to become sweaty or nauseated around others?
If you have experienced these symptoms, you’re not alone. According to the National Institute of Mental Health, recent statistics suggest about 12.1 percent of U.S. adults experience social anxiety disorder at some point in their lives. There are a few risk factors that increase your chances of having social anxiety disorder, including being divorced or widowed and experiencing stressful life events. Women and girls are more likely to experience social anxiety disorder.
“Having negative social experiences and growing up in stressful environments are two environmental factors that can contribute to the development of social anxiety disorder,” says Amy Serin, PhD, a neuropsychologist and founder of The Serin Center. “As with most diagnoses, there is a dynamic interplay between genetics and environment that can determine the eventual development of a disorder.”
Fortunately, Serin notes, social anxiety disorder can be effectively treated. Here’s what you need to know.

What exactly is social anxiety disorder?

Social anxiety disorder isn’t simply about being shy or introverted, although a socially anxious person may appear that way to others. Social anxiety disorder typically leads people to avoid social situations entirely, or to have great difficulty in those situations. In some cases, the anxiety stems from being afraid of how people perceive them.
“Introverts simply recharge their energy during solitude but can have no anxiety when dealing with others. There is a preference for being alone versus being with others,” Serin says. “Shyness may be a less severe form of social anxiety and occurs when a person may clam up or prefer to avoid social interaction in general.”
Social anxiety disorder, on the other hand, includes severe stress responses to social situations. “Social anxiety disorder typically presents as marked fear in social situations, above and beyond what one would typically expect given the situation,” says Jana Scrivani, PsyD, a licensed psychologist with expertise in the diagnosis and treatment of social anxiety.
Before a psychologist diagnoses someone with the disorder, certain criteria must be met. Psychologists use the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) criteria to inform their diagnosis. “In order for a fear of social situations to be considered a disorder, it must interfere in someone’s life,” says Scrivani. In other words, the social anxiety must make it difficult for someone to function to be considered a disorder. “Additionally, the distress needs to persist for at least six months, and not be attributable to something else,” she says. For example, if someone avoids school because of a long-term illness or an unpleasant encounter with a particular teacher or classmate, that’s not attributable to social anxiety.
Anxiety disorders can also be accompanied by a number of physical symptoms including heart palpitations, excessive sweating, shaking, hot and cold flashes, shortness of breath, dizziness and lightheadedness, and trouble swallowing. These might seem like symptoms of the flu, but are often linked to anxiety. Anxiety results in these physical experiences by producing a flight-or-fight stress response in our bodies, which in turn affects our hormonal system and ultimately impacts our physical health.

Can social anxiety disorder be treated?

Social anxiety disorder is difficult to live with, but it can be treated successfully, says Scrivani. “I’ve worked with many people throughout the years who have made significant strides in overcoming social anxiety!” she says. “The first step would be to look for a provider who is experienced with social anxiety disorder.”
Seeing a therapist is often the first step in managing social anxiety. One of the most effective treatments for social anxiety disorder is cognitive behavioral therapy (CBT), says Lara Fielding, PsyD, EdM, an Los Angeles-based clinical psychologist and author. CBT is commonly used because numerous studies have shown that it’s an effective treatment for social anxiety disorder. CBT teaches people different ways of thinking, understanding, and reacting to situations.
Another effective form of therapy for social anxiety disorder is acceptance and commitment therapy, or ACT. This involves linking the client’s values with the necessity to persist through the anxiety. Their values are used to motivate them to work through their anxiety.
Exposure therapy is usually used in combination with CBT to treat social anxiety disorder. Fielding explains that during CBT, a therapist might encourage their client to create a hierarchy of feared social situations. These situations range from mildly anxiety inducing to unbearably anxiety inducing. The therapist might then guide them to gradually expose themself to those situations, starting with the least worrisome situation. “The client must stay present to the anxiety until the peak has passed, without engaging in any reassurance-seeking or other safety behaviors, until the anxiety begins to extinguish on its own,” Fielding says. After repeated exposures, the anxiety begins to subside and the client starts to feel more in control.
Fielding also notes that mindfulness-based CBT is incredibly effective for the treatment of social anxiety disorder. With anxiety disorders, you experience primary reactions and secondary reactions. The secondary reactions involve you fearing your anxiety and wanting to avoid that discomfort. “In mindfulness the aim is to practice letting go of the reactivity in such a way that the primary pain is accepted, so the secondary reactivity does not take hold.” Fielding says.
You’ll take note of your heart pounding, your instinct to run away, and so on. You’ll accept this discomfort and learn that it doesn’t have to dictate your actions. “Mindful awareness of the relationship between the thinking, feelings, and action impulses begins to paradoxically reduce the secondary reactivity,” she says.
There are other forms of therapy for social anxiety, such as psychodynamic therapy. However, Fielding says these forms haven’t been studied thoroughly enough. “This type of therapy has little or no evidence for being effective with serious anxiety disorders,” she explains. “CBT and ACT have multiple randomized controlled trials—the gold standard of science—showing them to be effective.”
Serin reiterates that social anxiety disorder can be treated. “At Serin Center, we have treated hundreds of individuals with social anxiety disorder with a combination of neurofeedback, therapy, and bilateral alternating stimulation,” she says. Neurofeedback involves mapping brain activity and then using that to inform therapy, while TouchPoints are wearables that vibrate on alternating sides of the body, altering the body’s flight-or-fight response. This soothes the wearer when they’re feeling anxious.
Anxious about seeing a therapist? Do some research first to put your mind at ease. Ask for referrals from friends. Consider online therapy options like Talkspace or BetterHelp if the idea of a face-to-face conversation is too intimidating. Remind yourself that it’s an investment in your life: You are worth your own effort.

Other Ways to Manage Social Anxiety Disorder

While therapy should be your first port-of-call when it comes to addressing social anxiety disorder, it’s great to have other stress management techniques, too. These coping skills can help you in between sessions or while you’re still looking for a therapist, but they can’t replace a professional healthcare provider altogether.
Here are some techniques to consider.

  • Practice deep-breathing exercises to help you manage your anxiety. This skill can help you soothe yourself in seconds, whether you’re at home, in the bathroom at the office, or in a quiet room at a party.
  • While alcohol or drugs can seem like great social lubricants, relying on them should be avoided. “Resist the urge to use alcohol or other non-doctor-prescribed drugs to manage social anxiety,” Scrivani suggests. “Those coping mechanisms only serve to mask the anxiety, and instead of realizing that you can face a particular situation, you’ll attribute your ability to cope to the alcohol or drug.”
  • While your intuition might tell you to avoid social situations, this avoidance makes it worse. “Avoid the avoidance trap!” Scrivani says. “The longer you avoid an anxiety-provoking situation, the more fear and anxiety that situation will elicit the next time you’re faced with it.”
  • Remember that, in most social situations, people aren’t scrutinizing you. Gently remind yourself that people are usually self-conscious—they’re thinking about themselves, not you, Scrivani says.
  • Consider joining support groups for social anxiety. These groups could be online or in-person. Yes, it seems ironic to suggest a meetup to people with social anxiety, but it can sometimes be comforting and healing to speak to those who have the same fear as you while dealing with that fear. Try meetup.com to find a local support group.
  • If you’d like to talk to someone, consider calling an anxiety hotline. A trained responder can listen to your concerns and help you manage your anxiety. Here’s a helpful list of international hotlines, including some that are anxiety specific.
  • In some cases, medication might be prescribed as a treatment for social anxiety disorder.

While having social anxiety might make you feel hopeless, it can be effectively managed. “It’s important to understand the diagnosis is not a life sentence of anxiety, avoidance, and narrowing down of potential to avoid social interaction,” Serin says. “It’s important to understand that there is hope for people with social anxiety disorder and there are many professionals who can help.”

How to Support a Child Who Has Social Anxiety

Social anxiety can manifest at a young age. Some statistics show that about 9.1 percent of U.S. teenagers ages 13 and 18 have social anxiety disorder.
It’s important that parents are aware of the signs so that they can support their children who might have the disorder. Young children can experience significant struggles to reach out for help, as they might not have the vocabulary to explain how they feel.
The most notable sign of social anxiety disorder is if your child tends to avoid social situations. Another is if they seem particularly uncomfortable or noticeably quiet in social situations. Fielding says that the child might even become angry when they have to engage socially, especially in environments outside their comfort zones.
“The most important and effective thing anyone can do to help a loved one struggling with social anxiety (or any mental health struggle) is start from a position of understanding and validating the difficulty the other person is having,” says Fielding. “Loved ones can often invalidate the person struggling by telling them to just relax or trying to reassure them too often.” In other words, you might want to remind your child that there’s nothing to be worried about—but if you do this too often, it might come off as dismissive and invalidating.
Another thing you shouldn’t do is contribute to your child’s avoidance of social situations, Fielding says. The more someone avoids an anxiety-inducing situation, the scarier the situation can become. While avoiding anxiety-inducing situations seems like a quick fix, it can wind up reinforcing the anxiety.
Instead, Fielding suggests responding compassionately to your child and helping them habituate to social situations—that is, helping them get used to interaction by gradually increasing their exposure. If you’re going to a family event, for example, don’t expect them to socialize for hours right away. Go for only an hour or two. Afterward, point out how they were able to handle it. Use this achievement to praise them rather than to invalidate their initial fears.
If their anxiety seems severe, consider taking them to see a counselor or a psychologist who works specifically with children and adolescents. The counselor can treat your child while giving you helpful pointers for supporting them.
The most important thing to remember about social anxiety disorder is that it’s treatable. It is totally possible to manage the symptoms of social anxiety disorder so that you can live a full life without anxiety interfering. And, while therapy can be a difficult experience, it’s worth it—after all, your mental health is worth the investment.

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Food Philosophies Nosh

Paleo Vs. Keto: Which Is Best For You?

More and more people are changing their diets in an effort to look and feel their best. And if you’ve been researching diet plans, there’s no doubt you’ve come across two of today’s trendiest food philosophies: the paleo diet and the ketogenic diet. Both promise to help people boost their health by cutting out certain food groups and focusing on key nutrients. But when it comes to paleo and keto, how do you know which food philosophy is right for you?

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“When I teach public classes with around 60 people, paleo vs. keto comes up every time,” said Julie Stefanski, a registered dietitian with OnCourse Learning. “Both diets have different rules and serve different purposes.”
There’s no one-size-fits-all approach to healthy eating. To help you find the right diet for your goals, we’ve broken down everything you need to know about paleo and keto, from the philosophies and benefits to the permitted foods and potential dangers.

Paleo vs. Keto: Learning the Basics

Proponents of both the paleo diet and the ketogenic diet rave about how changing what they ate improved their health. But the truth is, each diet is based on very different philosophies with specific outcomes. Understanding the basics is the first step in figuring out whether paleo or keto is the best fit for you.
The paleo diet looks to our Paleolithic-era ancestors for guidance on what to eat. Advocates say that when humans started farming roughly 10,000 years ago, our diets changed for the worse. They blame some of today’s health problems, such as obesity and heart disease, on the consumption of foods early humans didn’t have access to, such as grains, legumes, and dairy. The paleo diet encourages people to consume only foods that were available before advent of farming, such as fresh fruits and veggies, nuts and seeds, lean meat, and fish.

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Paleo guidelines sound a lot like those of another “clean-eating” plan: Whole30. But is the paleo diet the same as Whole30?
“Whole30 is similar to paleo, but it’s more restricted and structured. Paleo has a much wider array of foods you can choose from,” says Stefanski.
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Like the paleo diet, the ketogenic diet is also based on what people ate a long time ago. Doctors in ancient India and Greece used fasting diets similar to the ketogenic diet to help people manage their epilepsy, but they weren’t exactly sure why it was effective. It wasn’t until the 1920s that physicians discovered a link between a low-carb, high-fat diet (with moderate protein and no starch or sugar) and seizure reduction.
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Since then, people have started adopting the ketogenic diet for another potential benefit: weight loss. The ketogenic diet works by simulating the effects of starvation and pushing the body to rely on fat, rather than sugar, as its primary source of energy—a state known as “nutritional ketosis.” But it’s not the only diet that can put your body into ketosis, says Stefanski.
“The Atkins diet is a type of ketogenic diet,” she explains. “The South Beach diet can also be ketogenic. It all depends on exactly how many carbs you eat.”

Paleo vs. Keto: Understanding the Similarities and Differences

As you learn more about paleo and keto, you’ll discover the two food philosophies have a lot in common. The ketogenic diet and paleo diet each have their own devotees who boast about how the eating plans helped them shed pounds, improve their health, and even manage certain diseases and chronic conditions. Neither diet allows much, if any, consumption of grains, legumes, starch, or refined sugar, and both keto and paleo encourage people to eat animal proteins.

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Since both diets also cut out major food groups, adherents might not get enough nutrients from food alone, Stefanski cautions.
“Taking a vitamin is vital to staying healthy when you’re restricting your diet,” she says. “These diets may not offer enough ways to meet your calcium and vitamin D needs.”
But beyond that, the two diets have more differences than similarities. One of the biggest differences between paleo and keto is how to handle carbohydrates, says Stefanski.
“Paleo looks at the type of carbs and how they’re prepared or processed, whereas the ketogenic diet focuses on the amount of carbs someone’s eating,” the dietitian explains. “There are a lot of foods people consider to be paleo, such as root vegetables, that are healthy but exceed the amount of carbohydrates you’re limited to on the ketogenic diet.”
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Unlike the ketogenic diet, the paleo diet doesn’t focus on entering a state of ketosis. Instead, it demands that followers seek out high-quality, nutrient-dense foods, preferably grown without pesticides or other toxins. People on the paleo diet get their fat from fish, lean meats (especially grass-fed beef), and nuts, whereas ketogenic diet followers have more flexibility and sometimes include high-fat dairy products in their meals as well.
You should also look at potential health risks when evaluating paleo or keto—or any other specialized diet, says Stefanski. She believes that the paleo diet is healthier overall because it encourages you to eat a greater variety of fiber-rich, plant-based foods than the ketogenic diet.
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“With the ketogenic diet, there’s an increased likelihood of constipation. You aren’t getting enough fiber from plants to make sure you’re going to the bathroom enough,” she says. “The ketogenic diet might not be good for the bacteria in our gut, either. You really don’t get enough prebiotics, so the diet should be approached with caution.”
Finally, if you’re not great with math, the ketogenic diet might not be for you. It requires you to count the amount of fat and carbohydrates you consume and maintain a strict ratio. Paleo, on the other hand, is more concerned with what you put in your body (rather than how much), so it’s generally more forgiving than keto.

Paleo vs. Keto: Which is right for your goals?

When deciding between paleo and keto, your success will depend on your lifestyle and exactly what you’re trying to achieve.
Are you trying to lose weight? Manage health issues? Cut out processed foods? Each food philosophy comes with its own set of potential benefits and challenges.
“I definitely see the ketogenic diet being used more for weight loss and blood sugar control over any other reason,” says Stefanski. “From a medical perspective, the ketogenic diet is also used for seizure control. The ketones are beneficial for your brain.”
Paleo, on the other hand, tends to appeal to people who are striving to live an overall healthy lifestyle instead of just trying slim down. It has close ties with the CrossFit community and the philosophy that food should be considered primarily as fuel for the body. Some people believe the paleo diet helps fight disease and illness as well, says Stefanski.

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“Some of my clients are more interested in the paleo diet to boost their immune system. It tries to get rid of things like preservatives, which are unnatural,” Stefanski explains.
Are you an athlete? Your dietary choices will affect your performance, Stefanski notes. “A sprinter on the ketogenic diet might not have enough glycogen stored in their muscles, so that could hurt their performance. Cyclists, on the other hand, might want to shift to a high-fat ketogenic diet to increase their endurance,” she says.
Before you make a decision about paleo vs. keto, you also need to consider your individual food preferences and how much time you have to shop for groceries, prepare meals, and cook.
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“Both of these diets require a significant amount of food prep, so they might not work for someone who’s super busy,” cautions Stefanski. “It’s even more true with the ketogenic diet, and you may start relying on unhealthy convenience products rather than made-from-scratch meals.”
Still undecided? The good news is that you don’t have to choose between paleo and keto—the diets are complementary enough that you can do them both at the same time, says Stefanski, who recommends taking a gradual approach.
“Start picking mainly paleo diet foods and limiting sugar and highly processed foods. Once you get used to it, you can think about starting to count and restrict carbohydrates. You can reduce carbs without going as low as the ketogenic diet,” she notes.
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Whether you’re debating paleo vs. keto, or any other diet, restricting your [linkbuilder id=”6666″ text=”food choices”] will have an impact on your health. It’s important to work closely with your physician and a dietitian to make sure you’re getting enough nutrients, says Stefanski.
“Don’t just start haphazardly. Get your doctor to run blood work first. Then, work with a dietitian to set a start date, decide what you’re going to eat, and what supplements you need to take,” she says.
Her bottom line? “It’s really important to have a plan if you want to succeed on any diet.”

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In the Kitchen Nosh

Fat-Burning Foods Or Fad Marketing Gimmick? The Truth Behind This Dietary Trend

Chances are you’ve come across the concept of fat-burning foods if you have any interest in weight loss or just following a healthy diet. The most common examples of supposedly fat-burning foods include foods that burn more calories than they contain and foods that “kickstart” your metabolism so that you’re able to burn calories more efficiently.
But do fat-burning foods really exist, or are they simply marketing hype? And if they do exist, what do they actually do within the body, and which foods fall under this category?

Fat-Burning Foods: Fact or Fiction?

The concept of fat-burning foods isn’t a new one. In fact, Julie Kostyk, a registered dietitian with Pure Nutrition in Victoria, British Columbia, says that “Working as a dietitian for over 12 years, I have most definitely heard the common misconception that certain foods can ‘burn fat.’ I have heard this specifically in regards to things like cabbage soup (especially if it’s spicy!) and have also heard the common belief that foods such as celery actually have ‘negative calories.’”
Kostyk refers to a HuffPost article by fellow registered dietitian Abby Langer, who wrote, “No food burns fat. Not belly fat, not bum fat, not any fat. Even if a food increases your metabolic rate slightly—like caffeine, for example—it’s unlikely to result in perceptible weight loss. If it worked, no one would be fat! End of story.”  
Unfortunately, there is no quick fix for permanent weight loss—especially not in the form of foods that can magically make your body burn fat faster. Some sources even imply that eating junk food can be “canceled” out by eating fat-burning foods before or after a sweet or salty treat. But the reality is that calories are calories, no matter where they come from.

Losing Weight Without Relying on Foods That Burn Fat

Losing weight and then maintaining your weight is a lifelong process that can only be achieved with a healthy diet and regular exercise—not by relying on fat-burning foods. Kostyk offers “some words of wisdom that I share often with my clients, which come from a very well-spoken and intelligent obesity researcher/medical doctor, Yoni Freedhoff: ‘The more weight you’d like to permanently lose, the more of your life you’ll need to permanently change.’ It really speaks to the fact that ‘Your best weight is whatever weight you reach when you’re living the healthiest life you actually enjoy.’ (Another one of his fabulous quotes).”

Finding Value in Fat-Burning Foods

Just because a food doesn’t literally burn fat doesn’t mean it can’t add value to your existing diet. There are many foods labeled as having fat-burning properties that have plenty to offer in terms of nutritional value and their ability to help you feel fuller longer.
Kostyk regularly enjoys and recommends certain foods you might find on a fat-burning foods list, but for different reasons:

In terms of my own personal favorite low-calorie, satisfying snacks, I tend to go for either ½ cup cottage cheese, which has only ~100 calories but 13–15 g of ‘fill-you-up and keep you full’ protein, or I also like celery sticks with 1 tablespoon of natural peanut butter, which not only provides some fiber and protein (which help to fill you up) but also some healthy fats that also help to increase satiety. Personally, I find that snacks that take longer to eat (e.g., chewing celery) fill me up better than the equivalent number of calories consumed in a short period, such as in a beverage or something softer that slips ‘down the hatch’ with minimal chewing!

She also likes to supplement her smoothies so that they’re more filling:

Another tip I use myself is to add a few heaping tablespoons of a ‘health mix’ into my smoothies or yogurt to help fill me up with good sources of healthy fats, fiber, and protein. The recipe comes from a fabulous fellow RD, Helene Charlebois, and the basic mixture is made up of equal parts of: chia seeds, ground flaxseed, oat bran, and psyllium husk. I make a large batch and keep it in my fridge in a Mason jar to add to items I eat daily. I like how it helps to thicken up smoothies and it definitely helps to keep me feeling full and satisfied. The high fiber content can also help keep your digestive tract healthy.

Foods Commonly Labeled as Fat-Burning (That Have Plenty More to Offer)

  1. 1. Cinnamon

    Craving something sweet and comforting? Try adding cinnamon the next time you’re about to eat some fruit (apples, pears, and unsweetened apple sauce taste delicious when they’ve been covered with a light dusting of cinnamon).
    Although cinnamon is often praised for its fat-burning abilities, the truth is that consuming this spice hasn’t been proven to make you lose weight. It should be noted, though, that recent studies on mice show early promise for cinnamon having a positive metabolic effect. In theory, it could potentially help lower blood sugar levels in a way that is comparable to prescription drugs.
    These studies on cinnamon are still in their infancy, but the possible benefits of making cinnamon a regular part of your diet could have far-reaching effects in terms of its anti-aging properties and high antioxidant levels.

  2. 2. Vegetable Soup

    Naturally low in calories, packed with nutrients, and immensely filling, vegetable soup is a great choice for a snack any time of day. A 2005 study actually confirmed that “consuming two servings of low energy-dense soup daily led to 50% greater weight loss than consuming the same amount of energy as high energy-dense snack food.”
    Try sipping on a cup or two of vegetable soup an hour or so before you plan on eating a heavier meal. Studies have shown “that consuming soup as a preload can significantly reduce subsequent entrée intake, as well as total energy intake at the meal.” Choose a store-bought vegetable soup or try making your own using the easy recipe at the end of this article.

  3. 3. Cottage Cheese

    It’s time to reacquaint yourself with cottage cheese! This is a fabulous source of protein (a single cup contains over half your recommended daily amount) along with vitamin B12, riboflavin, phosphorus, and selenium. Regular consumption of cottage cheese (in addition to other high-protein dairy products) has been lauded for its favorable effects on weight loss in women.
    Cottage cheese can be eaten on its own, but it becomes an extra tasty snack when topped with your favorite non-starchy fruits and vegetables. Cottage cheese can also be a valuable source of healthy probiotics. In a study of overweight women, half of the subjects were given a probiotic containing Lactobacillus rhamnosus and the other half were given a placebo. Over a 24-week period, women who had taken the probiotic had lost twice as much weight as the women who had been given the placebo.
    Although the particular probiotic strain used in the study is only found in Nestlé products, scientists hypothesize that these results could be replicated using other naturally occurring probiotics found in dairy products.

  4. 4. Celery

    Celery has never been able to shake its popular reputation as a so-called fat-burning food despite the fact that science has concluded time and time again that this is false. Even if celery were a negative-calorie food, you’d have to eat an incredible amount of it to produce any noticeable weight loss results.
    As registered dietitian Alix Turoff cautioned in a Food & Wine article, “While you might burn a few extra calories eating foods such as celery or grapefruit (another negative calorie food), this won’t replace an exercise regimen. You’d have to eat a TON of celery to get any sizeable calorie burn. Instead, eat foods like celery because they are low calorie foods to fill up on and when you’re full, you’re less likely to eat the higher calorie foods like cookies or pizza.”
    If you’re going to eat celery, do it because you actually enjoy it as a crunchy snack. And try adding some hummus or Kostyk’s favorite accompaniment, a tablespoon of natural peanut butter.

  5. 5. Grapefruit

    Grapefruit has been thought of as a fat-burning food for almost 100 years, when the grapefruit diet (also known as the Hollywood diet) first started making the rounds in the 1930s. Followers of this short-term diet claim that grapefruit has special enzymes that when eaten at certain times (usually before a meal) can help your body burn off fat.
    The reality is that the grapefruit diet works because you end up in a serious calorie deficit, consuming only 800 calories a day—not because of any magical fat-burning properties. Grapefruit has recently made headlines once again, this time with claims that grapefruit could lower blood sugar just as well as prescription drugs for individuals who have type 2 diabetes.
    An article on the UK National Health Service website calls some of these results into question, however, saying that these conclusions are misleading because the testing had been conducted on mice in a controlled laboratory setting and the study itself had been funded by the California Grapefruit Growers Cooperative. In short, don’t look to grapefruit as a miracle weight loss food. Enjoy it because it’s delicious, very low in calories, and high in vitamins A and C.

  6. 6. Green Tea

    A hot cup of green tea is the ultimate pick-me-up during afternoons at the office that seem like they’re dragging on forever. Green tea consumption has been credited with accelerating weight loss and helping those stubborn pounds stay lost for good, but what does the science have to say about it?
    The truth, it turns out, is complicated. Some studies support claims that green tea plays a role in weight loss, but the results have been based on very small sample groups. It seems that the caffeine in green tea has a larger role than the tea itself and that results are largely dependent on how much caffeine the participants normally consume.
    A study of 76 overweight and moderately obese subjects found that for those individuals with low regular caffeine consumption, green tea had a positive effect on weight maintenance (and made no difference for subjects who regularly consumed high amounts of caffeine). Green tea is rich in polyphenols, which are a particularly powerful form of antioxidants. The effects of these antioxidants have been studied extensively on animal models and are widespread, including potentially positive effects on certain types of cancers, stomach ailments, and other chronic illnesses.

  7. 7. Berries

    When it comes to eating berries, the sheer variety is enough to keep you snacking happily for a long time. Whether you love strawberries, cherries, blueberries, blackberries, raspberries, or any of the other fruits from the berry family, you can always feel good about including them in your diet.
    Although berries are not the fat-burning food that some sources promise, a recent study has shown that eating fruit can prevent weight gain from occurring. Strawberries and blueberries were actually credited as being some of the most beneficial fruit in this study, along with apples, pears, and peppers.
    What makes this study so interesting is the fact that subjects in the study could still be eating the same number of calories as before, but when the calories came from fruit, the subjects still lost weight. Scientists aren’t sure whether to attribute these findings to the fruits and vegetables themselves (it’s also important to consider outside factors such as the lifestyle and educational background of the subjects involved), but they do feel confident recommending that people eat more fruits and vegetables based on fiber and nutrient content.

  8. 8. Spicy Peppers

    If you love to pile on the spicy peppers, you’ll be pleased to learn that scientists are currently studying the effects of capsaicin (the chemical in hot peppers responsible for the sensation of heat) on weight loss. Animal studies have shown that capsaicin has a positive metabolic impact on genetically diabetic mice and demonstrates anti-inflammatory properties.
    A small study conducted on 34 human subjects showed a potential link between capsaicin consumption and increased energy expenditure, which led the subjects to burn more fat as fuel. Not a fan of fiery foods? Dihydrocapsiate is a non-spicy chemical that’s also found in chili peppers, and its thermogenic effects are similar to that of capsaicin.

  9. 9. Chicken Breasts

    Chicken breasts are loaded with protein and can be prepared in a number of different ways to suit every taste and every budget. Protein is associated with increased satiety after a meal, which makes it ideal for both meals and snacks. Chicken breast is also a good option for individuals with diabetes, as it helps to lower the glycemic load of the meal. For best results choose chicken breasts without the skin, and opt for organic poultry whenever possible.

“Souper” Filling Vegetable Soup

This recipe for vegetable soup is endlessly adaptable based on your own preferences and what’s in your fridge at any given time. You can make your own vegetable stock or buy a good-quality version for this recipe. This recipe will keep in the fridge for 4 to 5 days and can be frozen for future snacks.
Yields 6-8 servings

Ingredients

  • 6 cups vegetable stock (homemade or store-bought version such as Better Than Bouillon Organic Vegetable Base)
  • 14 oz. can diced tomatoes
  • 4–5 cups chopped non-starchy vegetables (check out this definitive list)
  • Juice of half a lemon or 2 Tbsp. lemon juice
  • 2 Tbsp. red wine vinegar
  • 2 Tbsp. soy sauce or tamari
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1 tsp. dried dill
  • Kosher salt and freshly cracked pepper to taste

Optional ingredients

  • Shredded chicken breast
  • Fresh herbs (such as parsley, basil, dill, and thyme)
  • Cooked rice or quinoa
  • Cooked small pasta

Special equipment

  • Large stock pot
  • Chef’s knife
  • Cutting board
  • Can opener
  • Measuring cups and spoons
  • Long wooden spoon
  • Citrus juicer (optional)

Method

  1. In a large stock pot, heat the vegetable stock over medium-high heat until it’s simmering.
  2. Add the can of diced tomatoes and chopped vegetables to the simmering stock and cook for 5 minutes.
  3. Stir in the remaining ingredients and cook for another 5 minutes (longer for heartier vegetables). If using any of the optional ingredients, add them at this time.
  4. Taste and adjust seasonings if necessary. Serve piping hot on its own or as a side to your regularly scheduled meal.

The Important Truth About the Fat-Burning Foods Trend

It would be fantastic if fat-burning foods were a reality. The idea of eating snacks that actually burn fat would be incredible, if only because it would allow those looking to lose weight to get some extra help from the foods they were eating. In reality, weight loss requires permanent changes to your diet and exercise regimen.
While a stick of celery or half a grapefruit might not actually burn fat, they are definitely a nutritious addition to your diet thanks to their fiber and vitamin content. Instead of viewing these foods as cure-all ingredients, look at them as a means to take care of yourself and treat your body with respect (which is the most important part of any lifestyle change).

Categories
Nosh Nutrition x Advice

Collagen Powder As A Dietary Supplement: Your Research-Based Guide

Sean McCaffrey, doctor of chiropractic, is an internal health specialist with post-doctoral licenses in internal and digestive health. It’s the second specialty that guides his approach to a supplement like collagen powder. After all, if you can’t digest a substance, what’s the point?
“With collagen, when you bring it in, can the body absorb it? That’s the question. And once it gets absorbed, can it be utilized and transported to where it needs to be used by the body?”
The research he’s reviewed doesn’t contain anything that’s convinced McCaffrey to recommend collagen supplements over, say, bone broth and a healthy diet.
“Everything that I’ve seen to this point, and that I’ve seen in clinic, says … hit and miss,” McCaffrey says. “More miss than hit.”     
But there is a growing body of research that points, however vaguely, toward very particular health benefits associated with collagen products. According to the PubMed timeline, interest in the health benefits of pharmaceutical collagen began in the early 1990s, when researchers began to study the effects of collagen-laced bandages for wounds (they do help).
Collagen powder, on the other hand, is a form of the protein designed to be ingested, and it doesn’t appear to have entered the medical literature until the mid-1990s. One early study found that 10 grams of collagen hydrolysate per day improved the effect of the bone-strengthening drug calcitonin in women with postmenopausal osteoporosis.
That’s terrific if large-scale follow-up studies confirm the findings—and you have postmenopausal osteoporosis and a prescription for calcitonin—but it’s a far cry from the age-defying skin improvements featured in many manufacturers’ claims. Before you buy a $50 jar of a supplement, it’s important to figure out if collagen powder is worth the expense.
But before we go any further, we need to define some terms. Let’s dig into the language that producers use for their collagen-based supplements.

What exactly is collagen? What about collagen peptides, hydrolyzed collagen, and collagen powder?

Collagen is the most common protein in the human body. It’s present in skin, bones, teeth, muscles—you name it. Collagen is made of three chains of polypeptides, or strings of conjoined amino acids, which form triple-helix patterns. Animal cells produce these triple-helices, then secrete them into the extracellular regions of the body, where they bind together into collagen fibers. These fibers are tough and flexible. In other words, they give the structures of our bodies their strength and elasticity.
You can see why it makes a kind of instinctual sense that consuming collagen could improve the skin and joints, which are partially made of the substance, after all.
But what exactly goes into our collagen supplements? These products are typically marketed under three different names: collagen peptides, hydrolyzed collagen, and collagen powder.

  • Collagen peptides are short chains of amino acids that have been “unstrung” from their triple-helix structure. Their low molecular weight makes them easy for the body to absorb according to manufacturers of collagen peptide products. 
  • Hydrolyzed collagen is just another name for collagen peptides. It refers to hydrolysis, the chemical process by which collagen helices are broken down into their constituent peptides.
  • Collagen powder is the dry, fine particulate of collagen peptides, often mixed with other ingredients such as vitamin C, flavorings, or fillers. Scientists have identified at least 16 different types of collagen, although the first three are the ones typically associated with the skin, joints, and bones. That’s why most collagen powder formulas contain some blend of collagen types I, II, and/or III.

While those in the industry might use the above terms to differentiate their products from others, they essentially describe the same thing.
“You’ll see this a lot, in the supplement industry especially,” says McCaffrey. “They’ll use a catchy phrase, catchy terms, to try and make what they’re selling you look a little bit better.” The bottom line? “It’s really the exact same thing.”
Look closely at the small print on a package of collagen powder before you buy. It’s especially important considering the different sources of collagen—which brings us to our next point. Vegans and vegetarians, pay close attention.  

What are collagen powder supplements made of?

Your approach to collagen supplements is probably going to be similar to your stance on Jell-O, gelatin, and other seemingly meat-free foods that are actually made of animal by-products. In fact, gelatin itself is largely comprised of collagen that isn’t fully processed into its component peptides.
In 2016, the International Food Research Journal published a comprehensive piece on the process of extracting collagen from animal sources. According to that research, most collagen supplements start out as the otherwise-unused bits of pigs and cows, although products derived from fish and poultry are also available.
But which unused bits are we talking about? Well, researchers point to a handful of specifics from cattle, including the membrane that surrounds the heart, inner skin layers, and bones. Manufacturers may start with pig skin and lungs. Fish-sourced collagen might come from skin, scales, cartilage, fins, and/or swim bladders. Many—but not all—producers of collagen powder list the source animal on the product label.

How do producers manufacture collagen powder supplements?

Once producers obtain their raw materials, they extract the collagen peptides through hydrolysis, or the breaking down of chemical bonds using water. This process typically starts with pretreatment in an acid or base chemical bath, along with plenty of washing in distilled water.
Depending on the source material, manufacturers then use an enzyme or chemical solution to further break down chemical bonds and separate out the collagen peptides. At that point, all that’s left is to throw the filtered liquid collagen solution into a centrifuge to remove the moisture. In the end, you’re left with pure collagen powder.
So, to reiterate: Vegetarians and vegans might want to steer clear of collagen supplements, just as they would products that contain gelatin. Plant cells don’t make collagen. (Okay, there is one exception, but it relies on some next-level genetic engineering and isn’t available as a powdered supplement as of this writing.)

Does research back any claims of health benefits from collagen powder supplements?

Let’s break down the two major proposed benefits of collagen powder, one at a time:
[sul title=”The Skin Claim” subheader=”Collagen powder can improve elasticity, hydration, and reduction of wrinkles.”]
It makes sense, right? Collagen is the stuff your cells produce to support your skin in the first place. Aging naturally reduces your body’s production of collagen—we lose about 1 percent of our collagen production per year after age 20—which is what leads to the thin, dry, wrinkled skin that we associate with aging.
Indeed, there are some preliminary studies that seem to back up the oceans of online anecdotal support for collagen powder’s efficacy as an anti-aging supplement. One double-blind, placebo-controlled study did find improved skin elasticity in women who took a daily dose of collagen peptides. But there were only 69 subjects, and the study only lasted 12 weeks. This is a great start, but it’s a long way from establishing medical consensus.
A later study in the journal Nutrients found that collagen peptides sourced from cow bone tightened up lax, aged skin—in mice. That study was from November 2017, and as any medical researcher will tell you, it takes time to move from mice to humans when studying potential drugs. This, again, places us squarely in preliminary-study land.
In short, it is certainly possible that collagen powder can improve skin health. There just hasn’t been enough research on hydrolyzed collagen peptides to convince the healthcare industry at large.
“I have not seen enough research to validate it,” says McCaffrey. “I’ve just not seen enough behind it to validate what it does.”    
[sul title=”The Joint Claim” subheader=”Collagen powder can improve joint health and ease osteoarthritis.”]
Again, the logic of this claim comes from the idea that the articular cartilage found in joints is largely composed of collagen. Why wouldn’t eating collagen give your body more collagen to use in your joints?
The answer lies in your digestive tract, says McCaffrey. When we digest proteins—including collagen, whether in a slab of fish or something in supplement form—a healthy digestive system breaks them down into amino acids, which become basic building blocks for other proteins. There doesn’t appear to be a way to encourage these fundamental amino acids to form precisely the tissue that we want in precisely the preferred part of the body.
“The body will reassemble [amino acids],” McCaffrey explains. “Think of them like Legos. If I give you a bag full of Legos, and I say, ‘Hey, build me a car,’ you and 90 other little kids are all going to build different cars. It depends on where you put the red [Legos] and the blue ones, and so on. So the body can kind of selectively choose how it wants to reassemble these things into different forms of collagen.”
Even if you can digest a collagen supplement, there doesn’t appear to be a mechanism that controls the body’s use of amino acids to rebuild tissues in specific parts of the body.
That said, preliminary studies—emphasis on the preliminary—suggest that collagen supplements may help ease activity-related joint pain in athletes, and general joint pain for people 50 and older.    
To quote the conclusion of that latter study, though, “More studies are needed to confirm the clinical interest of this food supplement.”

Are there any risks associated with consuming collagen powder?

Remember that as dietary supplements, collagen powders aren’t subject to FDA oversight. It’s up to manufacturers to ensure that their products are safe before they bring them to market.
But MedlinePlus, the U.S. National Library of Medicine’s public-facing information site, lists the risks of consuming gelatin and related compounds, such as collagen powders, as “likely safe” in smaller doses and “possibly safe” in the doses recommended by many supplement manufacturers.
Barring the possibility of allergies, which are always a concern, McCaffrey doesn’t worry too much about the safety of collagen products.
“The supplement industry as a whole is pretty cautious,” McCaffrey says. “I think they tend to put things out—especially over-the-counter-type supplements…that [are] not going to hurt you. They don’t want to get sued. So when you’re putting a product out there, you make sure it’s not strong enough to hurt anything.”
The potential problem with animal-based supplements is that, well, they come from animals. Not every fish whose fins are destined for a beauty product swims the same clean waters.
“The real issue becomes where they’re getting their sources from,” McCaffrey says.
“When you’re getting your collagen, you get a lot of it from animals, and it’s gelatinous things. It’s leftover parts for the most part. [Manufacturers] aren’t sitting there with a $2,500 organic cow going after this stuff. They’re buying whatever they can get their hands on.”
There’s no way to know what an animal has been exposed to in its life, and it could be possible for contaminants to remain even in heavily processed byproducts like collagen powder.
“How was that animal fed in its life?” says McCaffrey. “Did it have hormones? Did it have this, did it have that? You can get into cross-contamination and things like that.”

Potential Side Effects of Collagen Powder Supplements

The main thing to avoid when taking collagen supplements is an allergic reaction. How do you know if you have such an allergy? Look to the source animal. If you’re allergic to chickens or eggs, avoid collagen supplements derived from poultry. If you have fish or seafood allergies, avoid collagen powders sourced from the sea.
MedlinePlus and WebMD list other potential side effects, ranging from the mild (leaving a bad taste in your mouth) to annoying (heartburn, belching), to frankly terrifying (potential contamination with animal-borne diseases—though this one is particularly unlikely, for the record).   

So should you take collagen powder as a dietary supplement?

That’s up to you and your doctor. In general, though, McCaffrey says he suggests getting your proteins, including collagen, from whole-food sources.
“You see a lot of your collagen in the skins of things,” he says. “You’ll see it in chicken skins…You can find it in the gelatinous portions, but people don’t tend to eat the joints and knuckles and things like that. That’s where making the broth can be really helpful.”
Broth? That’s right. McCaffrey is a big fan of bone broth, which he says makes it easy to get plenty of collagen into any meat-eater’s diet. He also recommends preserving the collagen that’s already in your body and working against the natural loss of collagen that inevitably accompanies aging.
“Are there things that we can do that slow the rapid decrease [in collagen production?] McCaffrey asks. “There are. I call it the three Ss. It’s sugar, sunshine, and smoking.”
Avoid these three things—the first two in excess and the third entirely—and you’ll get about as close to the fountain of youth as you can in this world.
“More than anything,” McCaffrey says, “don’t always look for the quick fix.”

Categories
Health x Body Wellbeing

Adrenal Fatigue: Separating The Myths From The Facts

“The fatigue doesn’t come overnight,” the founder of Open Heart Solution, a coaching practice that specializes in healing codependency, tells HealthyWay. “Instead, I lost vitality by inches over the course of several months.”
Gaines chalked her worsening symptoms up to getting older. Then she started getting headaches at the base of her skull. Trying to eat became a nauseating ordeal. This was not a natural decline, she realized.
“The fatigue was so bad, I couldn’t get out of bed for more than a few hours at a time,” she says. “Even though I was exhausted, I couldn’t sleep. Weight loss. Irritability came next. Then, sensitivity to light. For a month or two, all I could do was lie in bed, staring at the ceiling.”
At the time, Gaines was living with an acupuncturist. Her roommate tracked her symptoms and issued a confident diagnosis: adrenal fatigue. Gaines felt that she had found her problem. She was ready to address it. To her dismay, though, her doctors dismissed her concerns.
“Of course I talked to doctors, and they were like, ‘Adrenal fatigue is not a real thing,’” Gaines says. “And then we go to the functional medicine community and they say, ‘Yeah, medical doctors say it’s not a real thing because there’s no pill for it. There’s no code for it in insurance. There’s not a prescription for it…’ So adrenal fatigue will never be a diagnosis in the Western medical community.”
Healthcare, like everything else, is rife with cultural conflict. But what some call adrenal fatigue could become an ideological town square in which all patient-centered service providers—the scientists and the intuitionists alike—might find common ground. And even a mislabeled affliction can lead to lifestyle changes that are healthy for everyone.
That said, it’s important to understand the medical consensus on this cluster of symptoms, which ranges from apathy to light sensitivity. Regardless of your view of institutionalized medicine, this is what you should know before you go to your primary care physician—or your acupuncturist—about the very real difficulties that are often associated with adrenal fatigue.

What is adrenal fatigue?

As far as we can tell, the adrenal fatigue diagnosis debuted in 1998 when chiropractor James L. Wilson, DC, ND, PhD, coined the term. His definition of adrenal fatigue? “A collection of signs and symptoms, known as a syndrome, that results when the adrenal glands function below the necessary level.”
That definition comes from his website, where Wilson sells an array of herbal products, including an Adrenal Fatigue Quartet, which was listed at $183.44 at the time of this writing. Like many vitamin and supplement websites, Wilson’s site, AdrenalFatigue.org, is dotted with asterisks that point to the small print at the base of the page: “This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.”
The problem with Wilson’s definition of adrenal fatigue is that it can just as easily refer to an existing and scientifically verified diagnosis: adrenal insufficiency, which results from damage to the adrenal glands or the glands that send chemical signals to the adrenals. So how does the endocrine system work (or stop working) and why do people use different terms to identify issues that are seemingly the same?

The Endocrine System and Its Discontents

Broadly stated, the endocrine system is a self-regulating network of chemical-producing tissues and their targets within the human body. Target organs, including other endocrine glands, absorb these chemicals: aka hormones.
Suffice it to say that, just as certain neurotransmitters like serotonin and dopamine bind to receptors in your brain, certain hormones zero in on tissues and organs within your body. These hormones change the behavior of those tissues and organs, powering unconscious physical processes and experienced sensations alike. In the experiential act of being, your brain is just one part of the equation. Hormones and other organs also play significant roles, making it complex to say the least.
So let’s talk adrenal glands. These two small hormone-producing entities sit just atop your kidneys. They produce a number of hormones—from the stress hormone cortisol to aldosterone, epinephrine, and precursors to the sex steroids androgen and estrogen.
Don’t worry if you don’t know what those things are. We didn’t either, so we had to ask a doctor. Take just one of these substances—cortisol, for example.
“We need cortisol to live,” says Shirisha Avadhanula, MD, a senior fellow physician in the department of endocrinology, diabetes, and metabolism at Georgetown University Hospital. “We need it for normal human physiological functioning. This hormone, among many of its functions, orchestrates our body’s response to stress in such ways as regulating our blood pressure, for example. It coordinates our immune response and it also regulates our metabolism.”
Point being, adrenal insufficiency is a medically recognized condition in which damaged endocrine glands fail to produce enough hormones to maintain homeostasis, the delicate thermo-electrochemical balancing act by which our bodies and minds remain stable and healthy.
Adrenal fatigue, on the other hand, has grown from Wilson’s dubious hypothesis to a full-fledged cottage industry. We live stressful lives, say the believers. Our lives are so stressful that our adrenal glands essentially run out of cortisol.
According to endocrinologists, though, this argument doesn’t make physiological sense.
“Basically, the whole concept is that constant stress causes your adrenal glands to burn out and release—eventually—low levels of adrenal hormones, especially cortisol. That’s the whole concept behind adrenal fatigue,” Avadhanula says. “But, physiologically speaking, under periods of stress, your adrenal glands actually work harder, and they make more cortisol. Even under stressful conditions, our adrenal glands don’t fatigue out. They continue to maintain their role. They’re really not so easily subverted.”
But that in no way discounts the symptoms associated with the term, Avadhanula stresses. The doctors we spoke with focused on three main points they’d like to spread in the interest of public health.

The 3 Things Endocrinologists Want You To Know About Adrenal Fatigue

The consensus of the Endocrine Society, the professional association of endocrinologists, is that adrenal fatigue as it’s defined by Wilson and many others does not exist. But when a patient can’t get out of bed for more than a few hours a day, clearly something has gone awry. Here’s what endocrinologists want you to know if you think you or a loved one are experiencing something that sounds like adrenal fatigue.
[sol title=”“Nobody’s disputing the symptoms.”” subheader=”A good doctor listens and investigates symptomatology.”]
“The first point I want to get across is: Nobody’s disputing the symptoms,” Avadhanula says. When a patient comes to her complaining of overwhelming tiredness, brain fog, and unexplained weight changes, she urges them to avoid the term adrenal fatigue because it’s not a legitimate diagnosis according to Endocrine Society consensus. But she knows that something is causing these symptoms.
“We need to listen to our patients, and we need to investigate their symptomatology,” Avadhanula says. As she makes these points, she speaks slowly and methodically, enunciating each syllable and clearly conveying her emphasis.
So that’s the first thing: If you fear that you have adrenal fatigue, no good doctor is going to discount your symptoms. On the contrary, they’ll look for the true cause to help you get back to health.
[sol title=”The term “adrenal fatigue” should be eradicated.” subheader=”The wrong label can prevent the right diagnosis.”]
“The second thing, of course, is that we encourage patients and other practitioners and other physicians to stop using this terminology,” Avadhanula says, referring to the term adrenal fatigue. “It can cloud an underlying diagnosis, and that’s when things become concerning.”
Joshua Miller, MD, MPH, is the medical director of diabetes care for Stony Brook Medicine and an assistant professor of endocrinology and metabolism in the school’s department of medicine. He’s certified in internal medicine and endocrinology, diabetes, and metabolism. And he shares Avadhanula’s concerns.
“It’s unfortunate, because you know full well there’s this information all over the internet, and if a patient has something, God forbid, more serious going on, but they themselves are convinced it’s adrenal fatigue, well, they’re going to miss getting that other issue addressed. And we have seen that happen before.”
[sol title=”The Dark Side to the Spread of Misinformation” subheader=”Someone’s profiting.”]
“As is the case in any industry, there are many health care practitioners out there, some of whom are physicians, some of whom are not, who will take advantage of patients who are convinced of their diagnosis of adrenal fatigue, and will try to sell them something,” Miller says. “And we’ve encountered this many times, my partners and I.”
Wilson, the inventor of the term adrenal fatigue, and many others who use it are in the business of selling herbal supplements, which can’t be a coincidence. And unregulated supplements may not address an underlying health issue that’s actually causing your symptoms. Miller describes the problematic scenario:

A patient will come and see me, and they’re taking a supplement that they bought from another doctor who they saw—and I use the term doctor loosely for some of these folks. And it’s a concoction of vitamins and herbs and this and that, that, one, probably costs hundreds of dollars, and two, is not helping, and three, has the potential to harm. So the first question, literally the first question I’ll ask patients when they come in with that story, is “Do you feel better taking the supplement than you did before you took it?” And most patients have never really asked themselves that question before. And when they do, many of them will sit back and say, “You know, Dr. Miller, I really don’t feel any different since starting this herb or starting this supplement.”

So what happens next? The endocrinologist will recommend that you stop taking the supplements.
“The problem is that these supplements are not regulated, nor are they approved by the FDA,” says Avadhanula. “We don’t really know what’s in them. There’s no way to know. The expert consensus is that you’d recommend the patient stop taking them.”

Adrenal Fatigue Symptoms According to the Internet

The Hormone Health Network, which is operated by Endocrine Society, lists the symptoms that have been associated with the term adrenal fatigue. They include:

  • Severe tiredness and lethargy
  • Sleep problems
  • Difficulty getting out of bed in the morning
  • Cravings for sugar or salt
  • Over-reliance on caffeine

The trouble is that these symptoms are nonspecific; they can be caused by any number of factors. For many busy, stressed-out adults, they’re realities of daily life. One person’s adrenal fatigue could be another’s daily grind.
That’s not to say that you should simply accept a stressful lifestyle. Chronic stress is associated with a multitude of negative health effects, from musculoskeletal disorders to high cholesterol. Stress absolutely can produce the symptoms that some associate with adrenal fatigue. It’s just that the science doesn’t back up the adrenal-fatigue theory of how stress leads to poor health outcomes.
Still, many patients self-diagnose adrenal fatigue, which could be costing them the opportunity for a legitimate diagnosis and better treatment.

Evidence-Based Medical Disorders That Can Be Confused With Adrenal Fatigue

So if these symptoms aren’t caused by a burnt-out endocrine system, what is causing them? While the phenomena associated with adrenal fatigue are nonspecific and could be caused individually by many different conditions, there are a few illnesses that share symptomatology. Most notably, these include:

“Per Endocrine Society consensus, adrenal fatigue is not a recognized medical entity,” says Avadhanula. “The reason I think patients have a lot of questions and come to me with queries about this diagnosis is that the symptomatology that adrenal fatigue describes consists of a lot of really nonspecific symptoms.”
Of course, these symptoms do “match up with stress,” says Avadhanula. Tiredness and confusion and caffeine addiction may not come from an illness, per se. They might just be the result of lives lived out of balance.

Self-Care for People Who Experience Symptoms Associated With Adrenal Fatigue

Gaines’ symptoms began to ease when she put herself on a wellness regimen of her own creation.
“I started really simply,” she says. “I started by getting up in the morning and making some tea, and going outside and drinking it for 10 minutes, with no sunglasses, and just looking, allowing the light to come into my eyes.”
That simple time carved out for herself—a quiet moment first thing in the morning—set Gaines on her path to a more balanced, peaceful lifestyle. But it was just the first step.
“I started walking around the park that was at the back of my house,” Gaines says. “I have the luxury of working at home, so sometimes I would take conference calls and do them while walking around the park.”
Gaines also began to take advantage of a major lifestyle change. She had moved from a tumultuous life in New York City to a slower pace in Texas. That made it easier for her to incorporate self-care behaviors like exercising in the great outdoors into her everyday routine.
“I live in a place where there’s plenty of sunlight, and plenty of places to walk, and plenty of places to breathe fresh air, and there’s plenty of places to put the phone away and just listen to the river running and not worrying about the text messages coming in,” she says. “If I didn’t have that, I don’t know where I would be right now.”
The thing is, the recommended lifestyle-based treatments for the symptomatology some call adrenal fatigue are commonly recommended treatments for chronic stress. You would be hard pressed to find a doctor who would caution you against practicing good sleep hygiene, exercising regularly, pursuing mindfulness, or spending time in nature. What they do have a problem with, however, are untested supplements and wellness programs that take advantage of suffering patients by charging hefty fees that insurance companies won’t cover.
“As in many parts of health care, people get taken advantage of,” Miller says. That’s a shame, when “some of the simplest interventions [for these symptoms] are exercise, good sleep hygiene, keeping screens out of the bedroom, eating a wholesome diet, not eating processed and fast foods, not drinking a lot of caffeine, avoiding a ton of alcohol, and not smoking. And you’ll feel better. You don’t have adrenal fatigue, you’re just living a healthier life.”
While the science behind the idea of adrenal fatigue doesn’t hold up, the lifestyle changes said to cure the condition will actually make most people feel better. In that sense, the shamans and the scientists are on the same page. Go outside. Listen to the real birds, not your Twitter notifications. Adrenal issue or no, managing stress is good for your overall health.
“You are born to be vital and alive,” says Gaines. “And there’s nothing in the world that should take you away from that.”
Say what you want about adrenal fatigue. Who can argue with that sentiment?

Categories
Conscious Beauty Lifestyle

Struggling With Hair Loss? Try These Hairstyles For Thin Hair

Can we share a little secret? Many, many women in their twenties, thirties, and forties are dealing with hair loss or majorly thinning hair. Put out a call on social media for friends who struggle with this and a number of women will raise their virtual hands.
There are a variety of factors that may contribute to hair loss—stress, hormones, genetics—but there is a lot you can do without running to the dermatologist (although in some cases it’s wise to do that too). There are plenty of rockin’ hairstyles for thin hair.
But first…

What’s the difference between thin hair and fine hair? And what is thinning hair?

Remember when you were a kid and people were always commenting on the thickness (or lack thereof) of your hair? “Your hair is so thick!” your mom might have said as she tried to get the tangles out. Or: “What fine hair you have!” the hairdresser might have moaned as she tried to volumize your tresses.
Now we’re adding in “thin.” Thin and fine are not the same thing.
“The difference between thinning hair or hair loss and fine hair is that the former can be a condition caused by health, medication, or circumstances, whereas the latter is what you’re born with,” explains Sara Carden, a hair educator, editorial stylist, and hairstylist at Shanghai Salon in Costa Mesa, California. “It is absolutely possible to have thick, fine hair.”
A lot of people confuse these terms or misunderstand the potential combinations. It’s possible to have thin fine hair or thick fine hair. Similarly, you can have thin coarse hair or thick coarse hair.
Want a more scientific explanation? “Thin” hair describes the density of the follicles themselves, that is, how packed in they are across your scalp. “Thin hair means you have [fewer] hair follicles placed closely together,” as explained on the lifestyle/natural hair website Trials n’ Tresses. “That is why quite often you see a lot of scalp during your styling process.” In other words: When you have thin hair, you have less actual hair.
Fine hair, on the other hand, refers to the width or thickness of the strand. It means that the strand itself is…not very thick. (The opposite of fine is coarse hair.) Even if it doesn’t have a lot of volume or looks sort of wispy, you might have a lot of it.

Why the thinning hair?

There are several possible causes of hair loss, but according to Jennifer Soung, MD, a board certified dermatologist in Santa Clara, California, who researches hair loss, the most common cause of thin hair is stress. “If a woman has any stressful event in their life—the flu or an emotional stress like a divorce—she can develop telogen effluvium, a temporary condition where anything non-essential on your body, like hair, doesn’t go into the hair cycle growth,” she tells HealthyWay.
You can tell that this is what’s going on if you lose a ton of hair three to six months after the precipitous event. In this kind of scenario, you see thinning throughout the scalp. You have two choices here: Wait it out until the hair goes back into its cycle or try a product like Rogaine. The hardest thing about hair loss, Soung explains, is that it involves a lot of waiting. Because hair growth happens in three- to six-month cycles, there’s not much you can do to speed up the process.
Another cause of thin hair is female pattern hair loss, Soung says, which is a hormonal issue that involves your hair thinning at the scalp and will make it seem like you have less hair all over. The treatment for this is often birth control or Aldactone (spironolactone), which act as hormone blockers. Soung adds that a new dietary supplement, Viviscal, has shown promise.
The third cause, which is less common, is that there is something else going on with your hair. If you’re noticing excessive flaking, pain, and burning in addition to thin hair, it’s time to see a dermatologist.
Other possible causes? It could be genetics, environmental changes, more hormones (all those voluminous pregnancy locks lost after the baby arrives!), or a sign of a thyroid disorder.
That said, Soung tells HealthyWay that there is not much research into why women lose their hair, so more needs to be done to uncover the causes. If you’re noticing a wider part, thinning on the side of your head, or patches falling out, you are probably dealing with thin hair and you might want to consult a dermatologist.
No matter the cause, though, there are a number of ways you can make the most of thin hair.

Let’s talk thin hair hairstyles.

“There are many hairstyles that look great for fine hair, but not a lot to hide thinning hair,” Carden explains. “For a client with thinning hair, I recommend avoiding going for long lengths.”

Hairstyles for Thin Hair: Long

Add some bangs and fringe around your face. Then put it up in a ponytail. This should help hide any sort of thinning around your part.

Hairstyles for Thin Hair: Short

“I won’t immediately suggest a pixie cut,” says Carden, “but styles that will give volume and a modern look would be something like a layered bob.” We love a longer bob hairstyle for thin hair, but if you’re looking to really chop it all off, here’s a shorter option.

Hairstyles for Thin Hair: Wavy

Go for a wavy, graduated bob. This will bring more volume to the thin hair sitch and hide some of the thinner patches. Even if you’ve spent your whole life trying to tame your tresses, use the wave to your advantage to create more volume on your head.

Hairstyles for Thin Hair: Curly

“If you are thinning in the parietal areas of your head, go for taper looks, with a longer fringe to hide the recession,” Carden suggests. “If you have curly thinning hair, this actually works in your favor, as curly hair creates its own natural volume and distracts from the sparse areas.”

Our Favorite Finds for Thin Hair

Soung recommends trying Rogaine in any form.
Since hair thinning can occasionally have an allergic component—for example, from a hair dye that has caused a rash—Soung recommends a gentle shampoo that is hypoallergenic.
Carden recommends tackling thin hair by starting with the foundation of the issue: the scalp. Here are her picks:

And a few more recs:

And finally…

As hard as it is, the most important thing when dealing with thin hair or hair loss—after consulting with a stylist and dermatologist!—is to be patient. Because hair grows in such long cycles, you may not see any difference from day to day or even from week to week, but it is completely possible for change to occur.
If you suspect that your thin hair may indeed be stress related, it might be a good opportunity to take inventory of the challenging parts of your life and see if you can make some changes to benefit your overall health and wellness.

Categories
Health x Body Wellbeing

How To Get Rid Of Hives (And Keep The Itch Away)

So your skin is covered in itchy red welts, and you’re desperate for anything, ANYTHING to make it go away. Welcome to the world of allergies, where hives are an irritating side effect.
Although the name sounds like a place where bees live, hives can happen when you encounter just about anything you’re allergic to, not just stinging pests. And when those welts start to well up on your skin, you’re going to want to know how to get rid of hives from the comfort of your home—and how to do it fast!
So let’s do this, shall we?

How to Get Rid of Hives

Before you do anything to treat your hives, you need to know what you’re actually dealing with.
Are there red blotches that look like welts on your skin? Is it itchy? Try pressing on it. Does it blanch, or turn white when you press down, and then turn pink or red again when you let go?
If the answer to all three questions is yes, you’ve probably got urticaria, the medical term doctors use for hives. Unlike rashes, which tend to spread and don’t blanch when touched, hives tend to stick to one part of the body and blanch, says allergist Tania Elliott, MD, a spokesperson for the American College of Allergy, Asthma, and Immunology and chief medical officer at EHE. They can show up anywhere on the body, and the itch can be mild to severe, making you want to tear at your skin with sandpaper for some relief.
Now for the good news: Most people’s hives are acute, meaning they will go away within 24 hours. Fortunately, treating acute urticaria at home is fairly simple.
Elliott suggests hitting the pharmacy for a non-sedating or non-drowsy antihistamine. Brand name products like Claritin and Zyrtec or generic versions will all do the trick, taking the itch out of hives in about 20 minutes.
If you want to go the natural route, hit your kitchen. Grab a plastic baggie and fill it with ice cubes. Wrap the ice in a thin towel and place it up against the hives. Your body’s nerves will only be able to send one response to the brain, Elliott says, so your body will either process the cold or the itch. The cold from the ice will overwhelm and quell the itch, at least temporarily.
You can also apply some aloe vera to the affected area, according to esthetician Ildi Pekar. Not only is the aloe plant known for its skin-healing properties, it’s also naturally cooling, so it offers a similar sensation to ice without the need to hold a baggie full of ice cubes against your skin.
One important thing not to do? Don’t scratch furiously at your skin, no matter how much you are tempted. Deep scratching opens up the skin, which can lead to infection, taking a simple case of “treatable at home” hives into “it’s time to see the doctor now” territory.
Of course, if the hives aren’t your only symptom and you’ve got a fever and chills along with those red welts, don’t stick around the house. Call your doctor immediately. It may be nothing more than a simple virus that you’ll kick in 24 hours, but it’s better to be safe than sorry.
Elliott says, “If symptoms ever progress beyond the skin, such as difficulty breathing, swelling, feeling faint, or vomiting, that is a serious emergency and 911 needs to be called.”

What causes hives anyway?

Now that you’re feeling better, it’s time to get to the root of the problem.
The American College of Allergy, Asthma, and Immunology estimates some 20 percent of the population will deal with urticaria at some point in their lives. The main cause for all those hives typically comes down to just three things: food, medication, or illness.
Yes, illness. While most people think of hives as a reaction to an allergen, sometimes they’re just the body’s way of reacting to the flu or another sickness.
“It’s the immune system getting funky and going awry, and the allergy system goes along for the ride,” Elliott explains. In other words? You aren’t allergic to anything, but your body is reeling from infection. That’s why if you show up at your physician’s office with hives, doctors will typically ask if you’ve just gotten over an illness or opt to run tests for flu, strep throat, and the like.
If you haven’t been sick and don’t sense you’re coming down with an illness, an allergy to food or medication is another likely cause. While your body can react to other allergens, typically airborne environmental allergens don’t cause hives, Elliott says. “You’d really have to be rolling in it [for that to happen],” she says. Instead, most environmental allergies cause contact dermatitis with a rash that doesn’t blanch and tends to spread.
With true hives, on the other hand, typically you’re dealing with something ingested or something already going on internally, she notes. In cases of ingested allergens, the allergy cells in your body get aggravated and then release a chemical called histamine, which causes swelling, itching, and redness.
The reaction typically kicks in within 15 minutes, Elliott says, but doctors advise you to look to medicines or food you ingested within the past six hours, as there can be a delayed response.
Look for patterns. Have you taken a new medicine that you’ve never taken before? Did you eat a new food? Have you had itchy welts after eating one specific food? If it happens more than once, start writing things down. If you do end up scheduling an appointment to see a physician, you’ll want to take a food diary with you when you visit the doctor.
If your hives are acute—which is the case for most people who experience hives—they will go away within 24 hours, and it’s unlikely you will need to see your physician. They may come back again when you eat that one food item or take that one medication, but they’ll likely disappear once again within 24 hours, provided you don’t have contact with that allergen again.
Other people have what are called chronic hives, meaning they stick around for at least six weeks. But you don’t have to wait that long to get some help: It’s when the hives just won’t go away after a week or two that the medical community recommends you visit an allergist.
During your appointment, they’ll run blood tests and sometimes targeted food allergen tests (if you notice, for example, that the hives have occurred after eating a specific food) to see if they can pinpoint the problem. Typically adults can account for their eating habits better than kids, Elliott says, so it’s rare for doctors to have to run extensive food allergy testing on grown-ups.
While you’re there, the doctor will also look for other issues going on in the body. On rare occasions, hives can be a signal that you’re fighting an autoimmune disease or even a blood cancer, but that tends to come with additional symptoms. Again, Elliott is quick to point out that this is rare, but if you’ve got joint pain along with the hives, for example, or extreme fatigue, your doctor may start digging deeper to determine whether the hives are part of a larger problem or if they exist on their own.
Some people may also suffer from hives that can be traced back to temperature triggers, says allergist Ashok Gandhi, MD, of the Marion Area Physician Group in Marion, Ohio. For some folks, that means they experience hives in the winter when their body gets especially cold. For others, they may have a hive flare-up in sunlight.
But the majority of chronic hives sufferers are in Hilary H.’s boat. The hives sufferer tells HealthyWay she has lived for years with what’s known as “idiopathic hives,” meaning doctors can’t figure out why the itchy red welts crop up on her body.
“They began appearing about four years ago, and after a few months of having me try a combination of steroids and antihistamines to keep them under control, my immunologist declared them chronic,” Hilary tells HealthyWay. “When the immunology resident delivered the news that they were chronic, she prescribed antihistamines and told me, ‘You will be taking these…for the rest of your existence.’ That phrasing still cracks me up!”
Chronic hives remain a mystery for doctors, even the experts in the allergy field. “In a lot of chronic cases, even after all the testing, we still cannot find the reasons for hives,” Gandhi explains.
It’s frustrating for patients, but Elliott likes to tell her patients that hives are similar to conditions such as high blood pressure in that regard. She says most people simply accept that there are many factors that could be causing their high blood pressure…and the same goes for hives. It doesn’t mean they can’t be treated, nor does it mean you can’t live a normal life. It just means you don’t know why you have the condition. Half of chronic idiopathic (unexplained) hives cases will go away within a year, Elliott adds.

How to treat the discomfort of hives.

Prednisone, a steroid, can keep hives at bay, Gandhi says, but it has drawbacks: Once you stop prednisone, the hives tend to come back. “Prednisone on a long-term basis also has a lot of side effects, so it’s not a real solution in terms of solving hives on a long-term basis,” he adds.
Doctors often turn to prescription-strength antihistamines to keep the redness and itchiness at bay. Medications such as Allegra or Zyrtec, which are available over the counter to be taken daily, are often increased to twice-a-day prescriptions to help get rid of hives. Zantac, an over-the-counter medication best known for treating acid reflux or heartburn, may also be added on for hives sufferers, as it’s been found to be effective for soothing urticaria.
If the hives don’t respond to the pill options, the next step is an injectable medication called Xolair, Gandhi says, which you receive at your allergist’s office. If you’ve heard your friends talking about their allergy shots, this is one of them. Because you have to return to the doctor’s office monthly, it can be inconvenient for patients, and it’s typically expensive, requiring prior authorization from insurance companies.
“It has its own set of side effects that one has to keep in mind,” Gandhi warns, “But it works pretty good for the hives which are not responding to any of the other [medications].”
Regardless of treatment, and regardless of the cause, doctors hope that the hives will eventually go away, and for most people they do, Elliott says. About half of chronic hives sufferers will see them simply disappear within a year. Others may see them go sometime within two years.
If they don’t disappear, and no other symptoms crop up that cause doctors to investigate further, a daily antihistamine regimen becomes a part of life. Even there, the news isn’t all bad.
Hilary has managed to get her hives under control with twice-daily Allegra, and she can go weeks without a hive popping up. Then again, it’s not all smooth sailing.
“Then suddenly something will set them off without warning, and I’ll add another antihistamine (Zyrtec or Pepcid),” she says. “Typically that gets them back under control within a day or so.”
“Usually any individual hive or patch of hives doesn’t last for more than 24 hours, although more might crop up that will also last 24 hours,” she adds. “ If they’re really itching or painful, I find that cooling my skin off can provide quick temporary relief. So I might run my hands under cold water or take a cool shower or hold an ice pack on them to take the edge off. That really helps!”

Never again!

If you can determine the trigger for your hives, you’re in luck. A specific food or medication can be avoided, which means you can avoid future flare-ups.
Sometimes your allergist may recommend a low histamine diet as well, Elliott says, as histamine is contained in a variety of foods.
“Ever get an itchy mouth from eating pineapple? That’s because it’s high in histamine content!” she notes. “Other foods to avoid [include] alcohol, aged cheese, processed meats, and dried fruit.”
All that said, sometimes hives show up only once, never to return again. Unless you’re seeing them repeatedly, the experts say you can often keep on living life the way you always have without fear of a recurrence.

Categories
Fitness Advice x Motivation Sweat

Why Sore Muscles Aren’t Always A Reason To Skip The Workout

Some of us endure more aches and pains than others, but muscle soreness is a fairly universal experience. Since muscle tissue covers the entire body, muscle soreness can be felt almost anywhere. From stiff shoulders to nagging IT bands, your soreness can paint a picture of what’s happening beneath the surface.
Whether we’re setting a personal best at the squat rack or busting out a 60-hour work week, we can feel the somatic manifestations that indicate the residual impact of our efforts and lifestyles, and in many cases that means muscle soreness. The question then becomes, “What does this soreness mean for me, my body, and my routine?”

Understanding the Pain

Suffice it to say, muscle pain can be the result of a variety of causes including but not limited to tension carried in one area of the body, stress-related exacerbation, overuse during exercise, or even injury. Understanding why you’re feeling post-workout muscle soreness and how to approach it can be confusing, but we’re here to help!
As irritating as it may be, soreness after an intense workout is completely natural. It’s a sign that your muscles are benefiting from the applause-worthy effort you’re allocating to your training. Most active individuals have experienced a broad spectrum of muscle soreness throughout their journey, ranging from intra-workout exhaustion to struggling to climb the stairs the next day. The latter can often be the most severe form of muscle soreness, plaguing individuals with swelling, muscle aches, stiff joints, and even weakness in the hours following the sweat sesh.
If you’re keen on understanding these processes on a scientific level, here’s a crash course: The brief burning associated with effortful training and longer-lasting pain are both influenced by the same molecules in the body. The pain receptors associated with muscle soreness only respond with feelings of fatigue and pain when the specific molecules are present and grouping with one another. What often contributes to the transition from short-term burning to true delayed onset muscle soreness, or DOMS, may be a markedly stronger concentration of these molecules in the muscle and surrounding connective tissues.
Combining this biochemical reality with exercises that increase the likelihood of tears is one sure-fire way to wake up feeling nasty.

The Dreaded Delay

Delayed onset muscle soreness, aka DOMS, varies from the typical muscle soreness that develops during exercise. Instead, DOMS emerges “12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours” afterward according to the American College of Sports Medicine (ACSM). Whether someone notices their pain peaking on, say, the second or third day after an intense workout is highly variable. This is essentially due to the nature of human beings as bio-individuals. Also noteworthy?  Preexisting inflammation, accumulating stress, and even dehydration can also influence how muscle aches manifest, potentially accelerating or complicating the process of post-workout soreness.
There are a wide range of activities that have the potential to cause DOMS due to the biomechanical processes involved. During heavy training, microscopic tears are made in the tissues and fibers of the muscles actively being used. Individuals are most likely to experience this and the resultant muscle soreness when they’re introducing new training stimuli. This can include trying out a new mode of exercise, increasing weight in the gym, or amplifying the volume of the training load.
According to the ACSM, individuals who routinely take part in strength training (i.e. bodybuilding and weightlifting), decline walking, jogging, step aerobics, and jumping are especially prone to experiencing DOMS. These activities are commonly associated with microtears in the muscle due to the dynamic eccentric motions they involve. During an eccentric exercise, the muscle is lengthened. Conversely, a concentric exercise involves a shortened muscle. For example, you perform a concentric movement as you curl a dumbbell, contracting and shortening the bicep. You perform the eccentric portion of the movement as you lower the dumbbell back to the starting position, with the bicep fully stretched and elongated.
With that said, if you see that your personal trainer is planning out a gnarly day of “negatives,” get ready for some pain. This type of workout has the athlete focusing on eccentric movements more than usual, with greater tension and time spent in the elongated portion of each lift. The same goes for the runners who opt for sprinting down the hills of their weekly courses as opposed to taking a more graceful (and less high-impact) walk. That quick escalation in force is sure to cause a reaction, and—depending on a person’s fitness level—some muscle soreness during and potentially after the activity.

Busting the Muscle Soreness Myths

Muscle soreness is just lactic acid buildup, right?

Wrong. This is one of the most common myths floating around conversations on post-workout pains. In fact, lactic acid is not a component of DOMS at all. During exercise, our bodies break down molecules for energy. During this process, it’s normal for cells to become more acidic, which is typically at the root of the muscle-burning sensation you feel toward the end of your WOD. Lactate is one of the byproducts of this process, but what many people don’t realize is that lactate is actually cleared from the body within 30 to 60 minutes of finishing a workout, which means it isn’t causing the soreness you’re experiencing hours or days after your sweat sesh.

No pain, no gain!

Truth be told, soreness alone is a poor indicator of training intensity or future muscle growth. While you should feel a bit of soreness following a workout, no one should be avoiding squatting down to the toilet the next day. Given the long list of confounding variables associated with the presentation of DOMS, it’s impossible to use its symptoms as a one-stop shop for determining who’s a better athlete. Mild discomfort may be healthy, but severe pain is in no way desirable. Pushing yourself beyond the onset of sharp pain in hopes of achieving your daily goal only increases the likelihood of injury.

Should you push through the pain?

From professional athletes to everyday asphalt kickers, everyone is susceptible to the discomfort of delayed onset muscle soreness. In fact, it’s inevitable. That being said, the severity of the pain tends to decrease as individuals increase the consistency of their training. This means that you’re likely to feel less sore when your workouts become a daily habit.
Because new stressors are one of the predominant causes of DOMS, it’s normal for an individual to feel less soreness during their third or fourth week of exercise than they were during week one. With time, your body learns to adapt to your high demands. Remember, a little pain is a sign that your muscles are recovering and rebuilding. In fact, the ACSM explains that “just one bout of soreness-producing exercise actually develops a partial protective effect that reduces the chance of developing soreness in that same activity for weeks or months into the future.”
Our bodies eventually learn to distribute the workload evenly, which thwarts microscopic damage in the muscle tissue, presenting both a blessing and a curse. This is the same reason it’s so important to frequently introduce novel stressors into your training regimen. As annoying as DOMS may be, those microtears and subsequent rebuilding are crucial for growth. Without new stimuli, the body’s natural modifications toward greater efficiency can impede long-term goals. If you’ve ever experienced a plateau in your journey, this may be the underlying cause.
If you can push through the grueling muscle soreness and continue to shock your muscles during your training, they’ll develop into larger and stronger tissues. According to Monica Vazquez, a NASM-certified personal trainer, a fair amount of trauma in the form of microtears (nothing bigger, friends) is an essential step in stimulating the protein production that contributes to growth. Whether you’re heading to the gym to tighten up your tummy or feather your quads, don’t shy away from a few DOM-induced twinges.
If the pain is a bit too much to push through, simply take a step back from your original plan and opt for a less-demanding load. This can range from dropping your deadlifts to a slightly lighter weight to skipping the gym altogether and jumping into a cycling class to get your blood flowing rather than spending the day on the couch! Still too much? Head into your local yoga studio for a vinyasa flow and a few blissful moments in savasana. The bottom line is there’s no reason to stop exercising altogether.

How can you relieve the ache?

First things first, let’s discuss preventative methods. While there are indeed a few tricks to help with easing the symptoms, averting the onset of DOMS altogether is—of course—the ideal. The ACSM explains that one of the best ways to prevent muscle soreness is by gradually progressing through a new program. This gives the muscle tissue sufficient time to acclimate to the new stress while still ensuring a decent workload for muscle development. While there can still be a novel stimulus, the body will be capable of adjusting in a way that minimizes the severity of symptoms. This won’t sidestep all soreness, but will certainly ease things up enough for you to walk without a limp.
Between sessions of exercise, give your body appropriate time to recover. It’s important to understand that this can be done without taking rest days. Instead, try to engage different muscle groups by alternating types of exercise. If you went on a 5k trail run on Monday, perhaps your Tuesday workout will involve a swimming cap and pair of goggles. If you’ve just trained legs, wait two to three days before returning to the gym for another taxing leg workout. Instead, think about incorporating a few upper body splits within that time frame.
Unfortunately, there is very little evidence that treatment strategies significantly decrease the recovery time associated with DOMS. That said, there are a variety of anecdotal recommendations for easing the symptoms of muscle soreness. Keep in mind that the reduction of pain does not necessarily represent recovery. Sometimes it’s just a Band-Aid effect, but that doesn’t mean there’s anything wrong with seeking relief from DOMS. Just keep in mind that these strategies may help diminish the pain, but the underlying muscle damage is still present.

Take a dip (or turn to the freezer).

The ACSM notes that ice pack application may be helpful, and this is backed by a study on cold water immersion (CWI) for athletes. One key finding in this randomized control trial was the impact of being immersed in 6° C water for 10 minutes. This was the most successful treatment for reducing muscle soreness and painful stretching. For ladies at home, this would be the equivalent of an ice bath. While beneficial and applicable for athletes, a frozen ice pack will have similar, spot-treatment effects for those who prefer a less extreme method.

Reach for a latte.

A turmeric latte, that is. Loading up on turmeric—or more specifically, curcumin—can help you address your muscle soreness. It’s one of the most potent compounds in turmeric and what gives the spice its natural orange–yellow tint. This small molecule “exerts potent anti-inflammatory effects.” Curcumin has also been shown to significantly reduce pain and may even help with strength loss. However, it has poor oral bioavailability, meaning that our bodies are incapable of absorbing the amount it would take for us to experience its maximum benefits. This issue can be resolved and the effects enhanced by pairing turmeric with black pepper.
If you’ve been waiting to try a few homemade curry recipes, now is the perfect time! Another option is the increasingly popular golden milk latte. Whether you elect to pick up a mix from the local grocer or blend your own, pairing it with a steaming a cup of almond milk may hit the spot. For maximum benefit, you can dose up to 8g of curcumin or turmeric, which is the equivalent of about two teaspoons.

Stretch and release.

In addition to applying ice packs and ingesting a decent dose of turmeric, you can also gently stretch your sore muscles and take part in stress-relieving activities. Stretching—whether this is done with a yoga flow, a foam roller, or an easy cycling session—can target the affected muscle tissue and ease out the tightness associated with sore muscles. To build on this relief, meditation can have a more extensive reach and help with reducing tension throughout your entire body.

Should you see a doctor?

While muscle soreness is often benign, this isn’t always the case. In some cases, the aches and pains could be symptoms of a more serious health concern—especially when the pain is consistent and you are without relief. If you feel any of the following possibilities may apply to you, you should schedule an appointment with a doctor:

  • Significant pain that arises without a distinct cause
  • Pain that occurs with a rash
  • Pain that begins after a tick bite
  • Pain accompanied by redness or swelling of the limbs
  • Pain that develops after a change in medication
  • Pain that occurs with a fever

If your muscle pain is accompanied by any of the following symptoms, you could be experiencing a medical emergency. In these cases, secure a ride to your local hospital or walk-in clinic as soon as possible:

  • Sudden water retention
  • Reduction in urine output
  • Darkened urine
  • Difficulty swallowing
  • Vomiting
  • Difficulty catching your breath
  • Stiffness in your neck
  • Inability to move the affected area of your body
Categories
Nosh Nutrition x Advice

The Benefits Of Wheatgrass: The Surprising Truth Behind The So-Called Miracle Juice

Wheatgrass is a health-food phenomenon. You might have heard of wheatgrass from a friend who swears it gives her a much-needed energy boost. Or perhaps you’ve read tales of its ability to naturally cure diseases such as cancer, diabetes, and AIDS.

iStock.com/Madeleine_Steinbach

Wheatgrass is harvested from the early growth (usually the first 7 to 10 days) of the common wheat plant Triticum. It can be freeze-dried and taken as a powder or pill or consumed as a shot of juice. Wheatgrass has a very bitter, grassy flavor. which is why it is often taken as a shot rather than as an actual drink. Wheatgrass has many perceived health benefits that are widely touted by fans of this chlorophyll-tinted green juice.
But are these claims backed up by science? And if they aren’t, should you be including wheatgrass in your diet?

Wheatgrass is Loaded With Nutrients

Wheatgrass is well known for its purported ability to treat all sorts of health problems, but what is its actual nutritional profile? It turns out that wheatgrass is a good source of amino acids; vitamins A, C, and E; iron; and calcium. Fans of wheatgrass believe it should be consumed as quickly as possible after it’s been exposed to air to prevent nutrient loss.
As Loraine Dégraff, author of The Complete Guide to Growing and Using Wheatgrass explains:

The nutrient level of the wheatgrass reduces if it is exposed to air too long before it is consumed. Also, how old is the grass? Grass that is juiced too long past the ‘prime time’ of harvest (7 to 10 days for indoor) is already compromised as far as nutrition is concerned. The method of growth can also affect nutritional absorption. Indoor grass, which is probably more familiar to most, is consumed for therapeutic benefits. Its nutrients include simple sugars, which can cause a spike in blood [glucose] level. Outdoor grass, consumed for health benefits, include[s] complex carbohydrates that are easily assimilated. Of course, both growers feel their method is best. I find, however, that most people can stick with the outdoor grass longer because of the taste factor.

A Brief History of Wheatgrass

Wheatgrass has been a part of American popular health culture since the 1930s. An agricultural chemist named Charles F. Schnabel noticed the wheatgrass that he gave his dying chickens helped the chickens recover quickly. Schnabel began selling dried wheatgrass and eventually received funding from Quaker Oats and American Dairies Inc., at which point wheatgrass began to be sold in powdered form all over the United States.
In the mid-20th century a woman named Ann Wigmore claimed to have cured her cancer thanks to her wheatgrass consumption. She went on to champion wheatgrass as a powerful healing agent in conjunction with a raw food diet, eventually co-founding the Hippocrates Health Institute, an alternative medicine facility in Florida.

iStock.com/aetb

In 1982 Wigmore was sued by the attorney general of Massachusetts because of her false claims that wheatgrass could take the place of insulin for diabetics. She was sued again in 1988 for stating that it could cure AIDS. Although she ultimately won that case on First Amendment grounds, the judge ordered her not to claim to be a doctor who can treat or cure illness.  

The Benefits of Including Wheatgrass in Your Diet

Including wheatgrass in your diet is a great way to get in an extra serving of fruits and vegetables. But in an article published by the UK’s National Health Service, dietitian Alison Hornby says, “There is no sound evidence to support the claim that wheatgrass is better than other fruits and vegetables in terms of nutrition. It cannot be recommended above any other choices in this food group.”

iStock.com/Andrey Zhuravlev

If you love wheatgrass, then you should certainly include it in your diet. But if you don’t, you can get the same nutrients from eating the same amount of broccoli or spinach.

Is wheatgrass a cure for cancer?

Despite the fact that wheatgrass used to be (and still is) heavily promoted as a cure for cancer—along with many other diseases and ailments—there is no conclusive scientific data to support this claim. There is some potentially promising research that wheatgrass may provide relief from some of the side effects of chemotherapy, but more study is needed to determine what implications this might have for other patients.
It should be noted that the American Cancer Society encourages many forms of complementary therapy to mainstream cancer treatment but “urges patients who are thinking about using any complementary or non-mainstream therapies to first discuss it with their health care team.”

What about chlorophyll?

Wheatgrass is prized for its levels of chlorophyll, a green phytonutrient that naturally occurs in plants so that they are able to absorb energy from the sun. Hemoglobin, a protein found in red blood cells, helps to carry oxygen throughout the bodies of animals. Structurally, chlorophyll and hemoglobin are similar, and both are considered the “lifeblood” of the bodies they inhabit.

iStock.com/Alfira Poyarkova

Wheatgrass devotees believe that chlorophyll has the ability to reverse the aging process, suppress the appetite, reverse [linkbuilder id=”6690″ text=”thyroid problems”], and cleanse the blood, although there have been no significant studies to show these claims are actually true.

Are there any side effects of consuming wheatgrass?

Most people who consume wheatgrass don’t experience side effects, but some people may suffer from nausea and may find the strong grass-like taste overwhelming. There is also a possibility that contamination from microbials may occur because wheatgrass sprouts are grown for 7 to 10 days before being harvested for their leaves (for this reason pregnant women are advised against consuming wheatgrass).

iStock.com/Venus Kaewyoo

Although some wheatgrass enthusiasts insist this is a detoxification process your body is going through, if your symptoms persist it’s more likely you have an intolerance to wheatgrass. It’s also important to use caution if you have a wheat or gluten allergy, as wheatgrass can occasionally be a trigger for hives or swelling in the lips and tongue.

The Best Way to Include Wheatgrass in Your Diet

According to Dégraff, the best way to consume wheatgrass is to juice it:

The best method for obtaining the full nutritional benefits of the wheatgrass, especially the live enzymes, would be to juice it yourself and drink the juice within minutes of juicing. The nutrient level of the wheatgrass reduces if it is exposed to air too long before it is consumed.

TJ DiCiaula, co-owner of SuperCharge! Foods in Madison, Wisconsin, agrees on the importance of drinking the wheatgrass juice as fresh as possible and recommends doing the following:

Upon juicing—it is always best to consume the juice immediately and ‘chew’ the juice, which means to swish the juice around in the mouth to mix enzymes and absorb as much as you can in the mouth like you would in taking medicine or a tincture under the tongue.

DiCiaula does acknowledge that for most people, it “is more feasible to juice several days to a week’s worth at a time. They say there is one active enzyme in wheatgrass that will oxidize after 20 minutes. Otherwise the shelf life of the juice varies with its nutrient density and bioenergy. It seems the core nutrition remains but enzymes will begin to break down over a couple days and the juice will begin to lose its sweetness.”

iStock.com/JuliaMikhaylova

The experts agree that the juice should be made with freshly harvested wheatgrass leaves whenever possible and should be consumed as quickly as possible for optimal nutrient absorption.

Alternative Ways to Consume Wheatgrass

Wheatgrass can also be administered in pill or powder form. Due to the potential for microbial contamination in freshly juiced wheatgrass, some experts recommend reaping the nutritional benefits in supplement form rather than as a juice. It’s important to make sure wheatgrass in pill or powder form follows protocol for food labeling and that the supplements come from an FDA-approved lab.

How much wheatgrass is it safe to consume?

There is currently no established dosage of wheatgrass that is officially deemed safe or unsafe. However, RxList and several other sources give the following guidance: “Wheatgrass is LIKELY SAFE when taken in food amounts. It is POSSIBLY SAFE for most adults when taken by mouth in medicinal amounts for up to 18 months or when applied to the skin as a cream for up to 6 weeks. Not enough is known about the safety of long-term use of wheatgrass as medicine.”

Growing Your Own Wheatgrass at Home

Growing wheatgrass at home ensures you’ll always have fresh leaves to harvest for juicing, and it’s relatively simple to do using only a few special pieces of equipment. DiCiaula recommends the following:

To grow wheatgrass at home you will need a tray, medium, seed, water, and nutrients. Lights may be necessary but good light through a window can also work. Wheatgrass doesn’t like it over 72 degrees or high humidity. Fans can be used to provide some wiggle-room in certain conditions. Of course, the more conducive the environment is to facilitate life growth the better.

iStock.com/Madeleine_Steinbach

If you’re brand new to growing wheatgrass, Dégraff suggests purchasing a wheatgrass-growing kit, “You can work with a kit that comes with most of what you need or you can gather your own supplies. For growing indoors, you would need:

–wheatberries (seeds)
–a jar for sprouting the wheatberries
–a good soil mixture: one good ratio is 50 percent compost, 40 percent topsoil, and 10 percent vermiculite (a quality organic gardening soil can also be used)
–a tray or some type of container for planting [that’s] at least 2 inches deep
–a second tray (or brown paper) for covering during the germination period
–a spray bottle for misting the plants
–good light and ventilation

The website SproutPeople has detailed instructions for growing your own wheatgrass at home, with videos, images, and notes on best practices for growing and harvesting the leaves from homegrown wheatgrass.

Wheatgrass Precautions

Because wheatgrass is a raw food product, the possibility of accidentally ingesting mold or coming in contact with E. coli, Salmonella, or Shigella bacteria is potentially something to be concerned about.

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Carefully examine wheatgrass plants for signs of rot and mold, making sure to rinse the leaves before juicing (when in doubt, discard it). Well-drained soil is also important for preventing harmful bacteria from growing in the soil, so make sure the tray you’re using to grow the wheatgrass has drainage holes drilled in the bottom. If purchasing ready-made wheatgrass, look for brands that have been pasteurized. This ensures any existing bacteria have been killed via heat.

To Wheatgrass or Not to Wheatgrass

Wheatgrass offers some wonderful nutritional benefits and is a great source of vitamins and minerals. Despite its reputation as an all-encompassing health food that can cure cancer, AIDS, and diabetes, there is no scientific evidence that these claims are true.
Enjoy wheatgrass because it makes you feel good and it adds value to your life. And always remember, if wheatgrass isn’t for you, opt for other green veggies with a similar nutritional profile, such as broccoli and spinach.

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And if you do want to try wheatgrass? We’ve got a recipe for that!

Making It Taste Good: A Simply Sweet Wheatgrass Smoothie Recipe

This wheatgrass smoothie uses powdered wheatgrass instead of freshly juiced for the sake of ease and convenience. Organic Wheatgrass Juice Powder and Amazing Grass Organic Wheat Grass are both high quality and readily available options. Otherwise use your favorite brand for this recipe.

iStock.com/belchonock

Baby spinach adds plenty of green nutrients and complements the nutritional profile of the wheatgrass powder. Frozen bananas lend a creamy texture and a touch of natural sweetness, although fresh bananas work just as well in a pinch. Antioxidant-rich blueberries give this smoothie its intensely dark green color. Kefir is a fermented dairy product containing gut-healthy probiotics with a texture that is somewhere between a liquid and solid yogurt.
Yields 2–3 generous servings

Ingredients

  • 2 frozen bananas, sliced into smallish pieces
  • 1½ cups plain or flavored kefir
  • 2 cups frozen blueberries
  • 4 cups baby spinach, lightly packed
  • 2 tsp. wheatgrass powder
  • Ice water or coconut water

Special equipment

  • High-powered blender
  • Measuring cups and spoons
  • Spatula
  • Large glass for your smoothie

Method

  1. Add the frozen bananas, kefir, frozen blueberries, baby spinach, and wheatgrass powder to a high-powered blender.
  2. Blitz the ingredients together until smooth, pulsing occasionally for a super-smooth texture. Add ice water or coconut water as needed to create a pourable texture, scraping down the sides with a spatula so that all the ingredients are fully incorporated.
  3. Pour into large glasses and enjoy!

Bonus

If you have smoothie leftovers, try freezing them in popsicle molds or even ice cube trays for a healthy frozen treat!

Categories
Fresh Fashion Lifestyle

Yes, Athleisure Is Still In: Here’s How To Wear It

When this year started, you probably had some sort of fitness-related goal, right? (We definitely did!) As we’re really digging into 2018, we’re still chasing those goals—and trying to look good while doing it. Our top tip for an easy way to feel fit? Pick up a few new pieces of work-to-workout attire; it’s certainly been helping us up our style game in the gym (and everywhere else).
Get on the fit and fab train by incorporating these athleisure trends into your wardrobe. After all, keeping it sporty and comfortable 24/7 is the dream!

What is athleisure anyway?

At its core, the athleisure trend involves wearing gym clothes outside of the gym—in a fashionable way. The term athleisure has been around since the early aughts but didn’t become a global trend until fall 2014, when the world decided leggings and a hoodie could be worn in a fashion-forward way. (Thank you, Vogue.)
When we think athleisure, visions of yoga pants, leggings, and sports bras dance in our heads, and shopping bags from athletic clothing companies like adidas, Nike, lululemon, and Athleta abound. Pair one or two of those items with some casual closet staples and you’ve got yourself a solid athleisure outfit.
If you haven’t seen women wearing sneakers and sweat-wicking tops everywhere from school to the grocery store, you haven’t been looking. Women’s willingness to take these sporty essentials out of the gym and studio is why athleisure has become—and remains—so popular.
This trend has been seen all over the globe on everyone from big name celebrities to fashion bloggers to your co-workers. Personal trainer Massy Arias even kicked off 2018 in an athleisure outfit on New Year’s Eve when she paired athletic leggings with metallic sneakers, a crop top, and an edgy metallic jacket.
True, some people may say the trend is dying, but a glance around during any shopping trip or coffee run will show you otherwise. If you’re late to the athleisure party, have no fear; we’ve got your back. Read on for our favorite pieces (and how to wear them).

How to Buy Athleisure (That Actually Looks Good)

The great thing about wearing an athleisure look is that you probably already have a gorgeous piece or two in your workout clothing drawer. Beyond those go-tos, we suggest you keep a few things in mind as you begin building your athleisure arsenal.
Ideally, your athleisure wardrobe should consist of functional workout wear. This is most important for leggings or yoga pants because these are items that can get worn out easily. Plus, they’re typically more expensive, meaning you won’t have as many leggings to swap out as you will cotton t-shirts or tanks.
Don’t forget to look for workout gear with interesting details. Shiny leggings that look like faux leather? You got it. Moto-inspired stitching or padding? Absolutely. These are the kinds of things that make an athleisure outfit look intentional, instead of like you forgot to change after spin class.

Athleisure That’s Worth the Splurge

We’re always on the hunt for the newest and best workout gear, and getting a stylish outfit out of the deal is an awesome bonus. That said, prepare to splurge on pieces that you’ll actually wear to work and to work out. High-quality leggings will never be a bad choice; cheaper leggings have a tendency to be see-through (or become see-through with regular washing), which isn’t ideal.
The same goes for yoga pants. “No athleisure outfit would be complete without yoga pants. I love my workout pants, but I often find them too constricting for leisurely activities. Yoga pants work better for me because they’re as comfortable as sweats but look cuter,” says NYC-based fashion blogger Claire Shay.
Other items, such as gym sneakers, jackets, and sports bras, are a great place to invest in your workout wardrobe. Ko Im, who is a yoga and meditation teacher and editor of NY YOGA + Life, says you always need a good sports bra for your favorite workout activity. “And socks—always need more socks.”
We also suggest splurging on pieces you know you’ll wear for years. If you’re just dipping your toes into the athleisure trend and your usual style doesn’t include workout gear, it can be better to save. But if you’re a regular gym-goer who’s ready to incorporate your love of function and mobility into your everyday (and night!) wardrobe, look at pricier athleisure pieces like leggings from Girlfriend Collective and Alo or a supportive bra from Vimmia.

Save your pennies on these athleisure pieces.

There’s no need to drop a bunch of cash on a whole new chic athleisure wardrobe. Pieces you can save on are hoodies, joggers, sweatpants, and your collection of workout tees. Some of these (like cotton tees) you probably already have a whole bunch of. Im, for one, says not to waste your money on workout shirts: “You get freebies all the time and you get tired of wearing the same design anyways.”
These items are pretty much a dime a dozen, and a luxury pair of joggers probably won’t look significantly different from ones you can find at Target.

Our Fave Athleisure Product Picks

“I wear athleisure when I need to run errands or if I want to look cute but don’t feel like wearing a real outfit. Athleisure is also my go-to when I need to travel!” says Shay, who even wears athleisure to work—proving that she’s dialed in to the 24/7 athleisure life.
Here are our favorite picks to get you started:

Jackets

You can’t go wrong with a classic adidas track jacket—it’s an athleisure must-have, if you ask us. If you’re not digging the ’90s vibe, try this PUMA jacket instead. It has a boxy shape and reminds us of a bomber jacket gone sporty. You can wear it in the exact same way as the adidas jacket (without looking like you’re headed to a soccer match).

Shop Jackets:

Sweatshirts and Hoodies

If you’re going to wear a hoodie in a fashionable way, we suggest looking for interesting details. A plain old hoodie can do the trick sometimes, but if you’re feeling fancy, why not try out something a little different, like this twist front or criss cross sweatshirt? They do the same job but don’t look like the hoodies you stockpiled in high school. We also love this boat neck sweatshirt for understated French girl vibes and this cropped adidas hoodie for changing up the shape of an otherwise standard piece.

Shop Sweatshirts and Hoodies:

Leggings

If you’re buying leggings specifically for an athleisure look, go for something with a little more oompf than your plain old black leggings. We’re loving moto-inspired leggings: Check out this ultra-chic matte shine and mesh pair from Alo and this leather-look pair from HPE. Both pairs are so stylish that they can be worn from the studio to the streets with ease. If you want something that’s a little more basic but still great for everyday, opt for the Athleta Organic Cotton Be Present Tight.

Shop Leggings:

Joggers

Need a break from the leggings? Keep it loose and light with a standby pair of joggers. The tapered leg gives you more shape than your typical sweatpant, and they can be scrunched to emphasize a fun pair of shoes. We love these ultra-lightweight Outdoor Voices cropped joggers for spring and summer because you won’t get too hot. For a full-length pair, go for these lululemon joggers or the more budget-friendly adidas classics.

Shop Joggers:

Sneakers

Picking the right trainer is definitely dependent on comfort and the type of workouts you do, but when it comes to both style and function, we can’t get enough of these APL Running Shoes. (We’re loving those black-and-white speckled soles.) For something less suited to running but equally stylish, you can’t go wrong with the tried-and-true adidas Superstars or Gazelles in a fresh colorway.

Shop Sneakers:

Accessories

Gym accessories are typically limited to headbands and hair ties, but when you’re styling an athleisure outfit, your options are unlimited. To keep things sporty, we’re vibing with this Bando hat (to keep your post sweat-sesh hair locked down) and this neoprene backpack from Dagne Dover that can take you from work to gym and back again—a true athleisure power move.

How to Style Athleisure Pieces

Shopping is the easy part, but styling an outfit can be challenging  if you aren’t used to the athleisure life. “Styling athleisure is so different for everyone because it’s such a diverse area of fashion,” says Shay.
We’ve broken down a few situations to help you come up with your ideal outfit:

Gym to Coffee

The key rule of thumb for all your athleisure looks: Make sure your athleisure gear isn’t dirty, sweaty, or smelly. If it was arms day and your fitness chic leggings are still clean and fresh, switch out that sweaty top for an oversized sweater and grab your favorite statement clutch bag to accessorize. You can pop out for that coffee and feel confident while doing it.

Create The Look:

A Night Out With the Girls

Comfy clubwear coming your way! Philadelphia-based fashion blogger Kylie Francis says, “Don’t be afraid to go out for a night on the town rocking athleisure! Style up a mesh tee and leggings with statement earrings and wedges and you’re good to go!” We also suggest cute joggers with a pair of pumps. (Trust us, it’s way more chic than it may sound.)
As for tops, you can try them in so many different ways. You could tuck in a slouchy tee, wear a cropped tank, or opt for a bodysuit that you can dress up with statement earrings or a bold bag. A night out dancing never felt so good.

Create The Look:

Date Night

Depending on where date night is, athleisure can totally work! Mini golf date, burgers and a movie, or trivia night at a local brewpub? Athleisure is absolutely a-okay. Think trainers, leggings, a tunic, and a jean jacket. It’ll definitely send that laidback vibe you’re going for. That being said, athleisure might not be the best choice for a more formal affair. Dinner at a ritzy upscale restaurant? Save the leggings for tomorrow morning.

Create The Look:

Wear to Work

Wearing athleisure to work depends entirely on your workplace dress code. If you have a strict business-wear dress code, don’t go around getting notes in your HR folder because you’re dying to test the athleisure trend. But for workplaces with relaxed guidelines, we suggest a cool pair of sneakers, your favorite skinny jeans, a tank of your choice, and a zip-up track jacket. Wear your hair in a ponytail and go for fun earrings!
If you can go all-out athleisure style, try Francis’ standard work outfit. She wears “leggings (think fun ones, like crop or mesh) and always pair them with a strappy back bra with a open back tee or sweater. And I always pair my outfit with my Nike Metcons, since CrossFit is my go-to workout!”

Create The Look:

Weekend Wear

Athleisure getups are perfect when you’re going for a casual, comfortable look. We love trainers, scrunched joggers, a plain white tee, and a utility jacket. It’s sporty and casual—but fashionable enough to look like you’re put together.

Create The Look:

Quick Tips: Athleisure Do’s and Don’ts

In the world of fashion, there aren’t really any rules! That’s even more true when it comes to athleisure. When the look is relaxed, so are the rules. Shay says, “I think the great thing about athleisure is that there aren’t any don’ts because you can do what you want with the style!” But we threw together a few tips that can help you get a handle on the trend. From there, you can get experimental and put your favorites together in new ways.

Do:

  • Wear your athleisure look out and about before heading to the gym.
  • Mix with other wardrobe staples. Class up your comfiest joggers with a pair of slick heels. Wear leggings and a sports bra with an oversized sweater.
  • Take notes from Im, who suggests you pair the “sporty and the soft.” She says she likes to pair classic leggings with a cozy sweater, sexy top, or cool jacket and will finish the outfit with “a rockin’ pair of boots.”

 Don’t:

  • Wear your sweaty or stinky post-Bikram sports bra as a fashion statement.
  • Wear old or worn workout shirts with jeans.
  • “Be afraid to show off a fun sports bra with a really cool cutout back tank or tee!” This comes from Francis, who encourages everyone to make sure their bra is a good fit. Shay chimes in, “I find that athleisure outfits never look good on me when I don’t wear the right bra … Most workout tops are designed to be worn with workout bras or designed to have a bit of the bra peeking through for detail. Wearing the wrong bra can really damage that look!”
  • Get too matchy. Francis advises against wearing a distressed tee with distressed leggings, for example. Instead, she suggests picking just one statement piece and rocking it with staple items.

Wearing your favorite workout gear as a fashion statement is a must in 2018. Not only can you wear athleisure trends pretty much anywhere—with the right forethought, they’ll look downright smashing. Use this guide to start you on your way to an all-athleisure, all the time personal style.