Co-sleeping is a topic that’s sparked considerable debate among parents, pediatricians, and researchers. Supporters emphasize its benefits, like better sleep for both parents and babies. However, concerns about SIDS risk and other safety issues have led others to warn against it.

In this post, we’ll look at the current safety guidelines and provide useful tips for parents considering co-sleeping. Plus I’ll share what I did with my own kids when they were babies!

What is Co-Sleeping?

Co-sleeping is when parents share a sleeping space with a baby or young child –usually up to the first year of life. Many parents decide to share a room for even longer. 

Some define co-sleeping as having the baby within arm’s reach, while others define it as parents and baby sleeping in the same room. When room-sharing, the baby may sleep next to the parent’s parents’ bed or in a bed or crib across the room. Room-sharing is fairly well-accepted — at least for the first six months of life.

However, bedsharing is more controversial. Bedsharing is just like it sounds — sleeping with the baby in the same bed. It’s more common than you might think. The U.S. Centers for Disease Control and Prevention (CDC) put out a survey of caregivers in 2015. 

Over half the caregivers surveyed (61%) reported bedsharing at least some of the time.

Benefits of Co-Sleeping 

Co-sleeping with a baby can have physical and emotional benefits for both parents and baby:

Increased Bonding 

Co-sleeping can enhance the bond between parents and baby. The closeness increases the opportunities for interaction, like nursing and comforting. Sleeping near parents at night can also provide a sense of security for the baby. This feeling of safety may lead to better emotional development and reduced separation anxiety.

Promotes Breastfeeding 

Co-sleeping makes nighttime breastfeeding more convenient. It can make mothers decide to breastfeed for longer (6+ months) because it’s easier to keep up with it night after night.

A 1997 study even found that bedsharing infants breastfed more often and for longer. They had more breastfeeding episodes and spent three times the amount of time during the night compared to separate sleepers.

Lowered Risk of SIDS

One side benefit is that breastfeeding may reduce the risk of sudden infant death syndrome (SIDS). A German study found that formula-fed babies not only had an increased risk of SIDS,  — they had DOUBLE the risk compared to breastfed babies. 

Sleeping near parents may also reduce the risk of SIDS. Sleeping in close proximity helps regulate the baby’s breathing and body temperature. Healthy breathing patterns can also reduce the risk of SIDS.

Benefits Bite Development

More convenient breastfeeding can have even farther-reaching benefits. A 2022 study found that co-sleeping as babies benefitted their bite development as toddlers. 

Children who practiced co-sleeping as babies were less likely to use a pacifier or suck their thumbs. As a result, they weren’t as likely to develop an overbite, crossbite, or open bite. They ended up having better facial development due to co-sleeping.

Better Sleep For Parents

Having the baby nearby can make nighttime caregiving tasks like feeding and comforting easier and quicker. As a result, parents may be more likely to get restful sleep.

Is Co-Sleeping Safe?

New parents may wonder whether bedsharing is safe. Bedsharing is actually the biological norm and has been common throughout history. Western societies have just moved away from it for the sake of convenience. It can be safe as long as parents follow certain practices.

One of those practices is breast-feeding. Breastfed babies have a symbiotic relationship with their mothers and can safely bedshare. However, formula-fed babies are safer in a side sleeper or in a crib next to the mother.

Dr. James McKenna is Director of the Mother-Baby Sleep Laboratory at the University of Notre Dame and is widely considered a leading co-sleeping expert. He explains that there are several reasons why co-sleeping with breastfed infants versus bottle fed are not the same:

“Breastfeeding changes where and how the baby is placed next to the mother, to begin with, and the infant’s arousal patterns, how sensitive the baby and the mother are to each other’s movements and sounds and proximities, as well as the infant’s and the mother’s sleep architecture (how much time each spends in various sleep stages and how and when they move out of one sleep stage into another) are very different between bottle feeding and breastfeeding mother-infant pairs.”  

The American Academy of Pediatrics (AAP) still advises against bedsharing In their 2022 updated guidelines. They warned that it increases the risk of SIDS. But SIDS is more of a concern when bed sharing with preterm and low birth weight infants. Healthy, full-term babies are not as much at risk as long as parents follow safe sleep practices.

Dr. McKenna has also gone over the research supposedly linking SIDS to co-sleeping. He says the interpretations of co-sleeping and SIDS study results have many inaccuracies and inconsistencies. 

There are always examples of people who don’t follow safe bedsharing practices. However, that doesn’t mean no one should do it. And it’s important to note that suffocation from unsafe co-sleeping is not SIDS (Sudden Infant Death Syndrome), even though the two often get lumped together. 

Safe Co-Sleeping Practices

Here are some safe bedsharing practices. Keep in mind these apply to daytime naps as well as nighttime:

• Breastfed babies may be safest sleeping next to their mothers (rather than fathers) 
• Infants under a year shouldn’t sleep with older children
• Babies need to be placed on a firm sleep surface (not a waterbed or couch)
• Make sure the headboard and footboard don’t have openings where the baby could get trapped at night. The mattress should fit snugly against the headboard to ensure safe infant sleep.
• Sheepskins are not a good idea; nor are weighted blankets, quilts, or pillows. They may increase the risk of overheating and suffocation. Stick with lightweight baby blankets.
• A well-fitted baby sleeping bag can help give the baby separate bedding to avoid suffocation
• Remove anything that could be a strangulation risk like jewelry, pacifier clips, and teething necklaces
• Some parents opt to use a bedside bassinet, keeping the sleeping baby nearby while giving them their own space.

The Lullaby Trust out of the UK has also put together a guide on safe mattresses and bedding options for co-sleeping. They emphasize using a firm, flat mattress and avoiding soft or bulky bedding. 

What About Teaching Independence?

Some parents may worry that their child will never leave their bed. However, many of the ideas from baby sleep training apply here. A good way to start is by gradually transitioning your baby to their own sleep space. Start with a few minutes in their crib or bassinet. Then gradually increase the amount of time sleeping on their own. 

Be responsive to your baby’s needs during the transition time. Comfort them if they become upset, but encourage them to settle back to sleep in their own sleep space. A favorite blanket or stuffed animal can help with self-soothing and falling back asleep if they wake up during the night.

Another concern is that co-sleeping as babies would set up children to be less independent as they get older. The good news is that research has found it to be quite the opposite. Early co-sleepers were more self-reliant and more independent as preschoolers than children who didn’t co-sleep as babies.

Co-sleeping and bedsharing are common practices around the world. They aren’t new concepts. You might be surprised how many world leaders throughout history bedshared with their mothers as infants.

It Isn’t All or Nothing

It’s important to remember that it doesn’t have to be “all or nothing.” Once the baby is sleeping through the night, it may be time to gradually work toward moving the baby to his or her own room. Parents can use co-sleeping as a part of baby-led sleep training. 

There may also be times when it isn’t ideal for a baby to sleep in the adult bed. For example, if a parent has a respiratory illness or the flu, it’s probably best to let the infant sleep alone in a crib or bassinet. A night when one or both of the parents have had alcohol is another time to sleep separately.

Many parents simply don’t feel comfortable bedsharing. That’s completely okay! Parents who are heavy sleepers, on certain medications, dealing with an illness, etc., may not want a baby in bed with them. Whatever the case, there’s no judgment here. Room sharing is still an excellent option. 

What I Do/Did

When my children were babies, I bedshared with them for the first several months. I had gotten used to the baby being close by in utero, so it was a natural transition to have them sleep right next to me in bed. As the baby started moving around more, I also started to feel more comfortable having them sleep on their own.

Of course, sleeping arrangements will depend on each individual baby and family. Do what works best for you.

What do you think about co-sleeping? Did you practice bed-sharing or room-sharing with your little ones? Share with us below!

The post Co-sleeping Benefits and Risks (Plus How to Safely Do it) appeared first on ClickTribune.

Healthy testosterone isn’t the first thing we think about as women. We tend to be more concerned about estrogen dominance in our younger years and avoiding menopausal symptoms later on. But testosterone is important, too! It affects our sex drive, resilience, and ability to build muscle. If you’re feeling the effects of low testosterone, eating testosterone-boosting foods can help you bounce back.

What is Testosterone? 

Testosterone is an “androgen” — a male sex hormone. It stimulates the development of secondary sexual characteristics as boys grow into men. It helps them put on muscle, deepen their voices, and grow body hair. It’s also essential for sperm production. In males, testosterone is mainly made in the testicles. 

However, testosterone doesn’t only occur in men. Women also have testosterone. They just have less of it. Women make testosterone in smaller amounts in the ovaries and adrenal glands.

In both men and women, testosterone helps the body build healthy bones and muscles. It affects fat distribution and muscle strength. Testosterone also supports energy and helps with nerve and muscle repair. It may even support mood and cognitive function. Those with low testosterone levels can have fatigue, depression, and reduced cognitive function.

Why Should Women Be Concerned About Testosterone?

As mentioned, having testosterone in healthy ranges is an indicator of our ability to repair. It influences how quickly we heal connective tissue, like bones, tendons, ligaments, skin, and nails. That impacts our risk for osteoporosis, affects joint recovery, and even influences how we look. Even having a balanced mood is dependent on healthy testosterone levels. 

Of course, there are times in our lives when we naturally make less. For instance, our levels can decrease a fair amount as we approach menopause. That’s especially the case for women who have had their ovaries removed.

However, adrenal function can also influence testosterone. When we’re worn down, we may not be able to keep up with normal testosterone needs. As mentioned, women make testosterone in the ovaries and adrenal glands. The healthier and more resilient our adrenals are, the better their testosterone production. 

When we’re healthy and thriving, our stress hormones like cortisol are at normal levels. This allows us to have healthy testosterone levels with a good ability to repair. But when we’re in an emergency state, our repair hormones like testosterone can get depleted. We’re in survival mode and use up hormones just to make it through the present moment. So, monitoring your testosterone production can indicate resiliency.

The more you can focus on quality sleep, brisk exercise, and healthy relationships, the better your hormone levels will be. All hormones get used up and broken down. How quickly you break them down, and whether you break them down into dangerous byproducts, can shape your hormone balance.

Symptoms of Low Testosterone in Women

Symptoms of testosterone deficiency in women can include:

• Reduced libido: One of the most common symptoms of low testosterone in women is a decreased sex drive.
• Fatigue: Women with low testosterone may notice a drop in energy levels, feeling tired despite adequate sleep.
• Mood changes: Irritability and even depression can be associated with low testosterone levels.
• Decreased muscle mass and strength: Testosterone plays a key role in building and maintaining muscle. So, low levels can reduce muscle mass and strength.
• Weight gain: Changes in hormone levels can also affect body composition. Low T may lead to increased body fat –even to the point of obesity. It can also make weight loss more difficult.
• Reduced bone density: Testosterone helps to maintain bone density. Lower levels can weaken bones and increase the risk of osteoporosis.
• Cognitive changes: Some women struggle with concentration and memory with low testosterone levels.
• Hair loss: While not as common, some women might notice thinning hair or hair loss due to low testosterone. 

If you can relate to these symptoms, it’s worth getting some testing done first, before you decide you’re low in testosterone. For women, if your blood test shows testosterone below 15 nanograms per deciliter, it’s considered low. 

Nutrients In Testosterone Boosting Foods

Zinc 

Zinc is used in hundreds of chemical reactions, and we can easily be deficient in it. Because of its important role in hormone health, a chronic zinc deficiency can lead to hypogonadism over time. (Gonads are our reproductive organs). When the testes (for men) or the ovaries (for women) are depleted, it can result in lower testosterone levels.

Magnesium 

Magnesium seems to impact testosterone production, possibly by reducing oxidative stress. The exact mechanism is unknown. But studies suggest that magnesium can increase testosterone levels. Combining a high magnesium intake with regular exercise is even more effective.

Vitamin D

Vitamin D receptors are present in the ovaries and adrenal glands, where testosterone is made in women. When vitamin D binds to these receptors, it can stimulate the ovaries and adrenal glands to make testosterone. 

Getting enough vitamin D levels can also improve sleep quality. Since poor sleep can reduce testosterone, adequate vitamin D supports healthy testosterone levels.

Omega-3 Fatty Acids 

Omega-3 fatty acids are healthy fats primarily found in fish oil and some plant sources. These fats can influence inflammation levels in the body, which affects hormones. In men, supplementing with omega-3s for 12 weeks increased their T levels. However, that was not the case for women supplementing with omega-3s. 

Antioxidants 

Antioxidants play a crucial role in supporting healthy testosterone levels. They work hard to combat oxidative stress and protect cells from damaging free radicals. Oxidative stress can damage cells involved in hormone production, like those in the ovaries and adrenal glands. Antioxidants help protect organs from oxidative damage, supporting their ability to make testosterone.

Of course, you could get these nutrients in dietary supplements, but getting through whole foods is even better. 

Testosterone-Boosting Foods

A 2018 Taiwanese study outlined a diet that predicted low testosterone. Researchers described it as “a high consumption of bread and pastries, dairy products, and desserts, eating out, and a low intake of homemade foods, noodles, and dark green vegetables.” 

Just eating a whole foods diet made in your own kitchen can make a difference. But here are some of the best foods for boosting testosterone levels and improving overall health.

Grass-Fed Red Meat

Grass-fed red meat, particularly beef, is a significant source of zinc, a mineral vital for testosterone production. Zinc acts as a cofactor for many enzymes, including those involved in testosterone synthesis. It also helps to keep testosterone from converting into estrogen by inhibiting an enzyme called aromatase.

Fatty Fish

Cold water fish like salmon and mackerel provide omega-3 fatty acids, which help reduce inflammation. Chronic inflammation can suppress the endocrine system, including testosterone production. Omega-3s may also improve insulin sensitivity. Better insulin regulation can help maintain optimal testosterone levels.

Oysters

Shellfish like oysters are some of the highest food sources of zinc. Even one serving a week can make a significant difference in your zinc status. That one change alone could lead to measurable shifts in testosterone.

Whole Eggs 

Egg yolks have cholesterol, which the body needs to make steroid hormones like testosterone. Egg yolks are also one of the few food sources of vitamin D. Vitamin D acts like a hormone in the body and is associated with higher levels of testosterone.

Olive oil is a healthy fat that may improve testosterone due to its unique composition of fats and antioxidants. Some research suggests olive oil improves luteinizing hormone (LH) secretion. This hormone stimulates testosterone production. Including olive oil regularly might enhance LH levels, leading to higher testosterone.

Pumpkin Seeds

Pumpkin seeds are an excellent source of zinc, a vital mineral necessary for testosterone production. They also have phytosterols, plant compounds similar to cholesterol. Phytosterols support testosterone levels by influencing pathways involved in steroid hormone production. Plus they make a great snack! Here’s how to make roasted pumpkin seeds.

Brazil Nuts 

Selenium is important for producing testosterone and responding to it. We can easily become deficient in selenium due to depleted soils. Brazil nuts are an excellent source of selenium. Eating two or three nuts a day can provide the amount needed. Just a few of them make a big difference. 

Leafy Greens 

Green leafy vegetables are touted for their many health benefits. They’re rich in micronutrients like trace minerals and other compounds that promote well-being. They may also support healthy testosterone levels. Leafy greens like kale and spinach are excellent sources of magnesium, which is thought to be involved in testosterone production. A salad a day might just keep the doctor away. 

Broccoli 

Broccoli and other cruciferous vegetables have compounds that can keep us from making bad estrogens. These compounds are called indoles and can convert into diindolylmethane (DIM) during digestion. DIM may help convert estrogen into less potent forms, reducing its overall effects in the body. This shift in testosterone-estrogen balance can increase testosterone’s activity.

Pomegranate 

Pomegranate seeds and juice are rich in antioxidants, including polyphenols. Studies suggest pomegranate juice can increase testosterone in both men and women, likely due to its polyphenols.  This testosterone boosting food is also great in mocktails!

Ginger 

Ginger root is a spicy way to increase testosterone production. Some studies suggest ginger may stimulate testosterone production. In a 2021 study, supplementing with ginger for 3 months increased testosterone by nearly 18% in men with fertility problems. 

Onions

Onions are rich in flavonoids, compounds shown to increase testosterone production. Quercetin, a flavonoid found in onions, has been studied for its potential to boost testosterone levels. Nutrients in onions may also help manage factors that contribute to low testosterone, like obesity and insulin resistance.

While some foods can be natural testosterone boosters, others can be testosterone depleters.

Foods That Interfere with Your Production of Testosterone

Some foods work against your body’s production and use of testosterone. 

Sugar 

Sugar in general is bad for hormone balance, but the worst is fructose. Too much fructose over time can lead to insulin resistance and obesity. Insulin resistance can affect the hormonal axis that regulates testosterone production, potentially leading to lower testosterone levels. In women, it can drive testosterone to unhealthy excess, contributing to conditions like PCOS.

Alcohol

The other major dietary choice that works against testosterone is alcohol. A major drawback of alcohol is that it causes our fats to make dangerous estrogens that can block testosterone. It also puts the body into a state of inflammation. 

Wheat

Wheat can shift the ratios of testosterone and estrogen subtypes. It also has phytoestrogens that can mimic estrogen in the body. However, wheat is relatively low in phytoestrogens compared to other sources like soy. So, wheat phytoestrogens may not affect testosterone much. But with a diet high in phytoestrogens the effect could be more pronounced. 

Bottom Line On Testosterone Boosting Foods

If you want to boost testosterone levels, first lower the wheat, sugar, and alcohol. Have some oysters if you tolerate them. Who knows, you may acquire a taste for them! Otherwise, focus on grass-fed red meat and eggs and throw in some pumpkin seeds and broccoli. Making some lifestyle changes like adding resistance training may also help. Eating healthy, staying active, and getting enough sleep support healthy hormone balance in general.

Have you found out you have low testosterone levels? What are you doing to bring them back up? Share with us below!

The post Testosterone Boosting Foods (For Men and Women) appeared first on ClickTribune.

I’ve posted before about why we don’t use scented candles and what we use instead. One of my favorite alternatives is essential oil diffusers, and many people asked what type of diffuser I use and recommend.

I’m not an aromatherapy expert, but I have tried many types of diffusers. I wanted to share the pros and cons of the ones we’ve tried. This can help you find a high-quality aroma diffuser that will work well for your own family.

Not all diffusers are created equal and some work much better than others. I wish I’d read a review like this before deciding which to purchase and I hope my experience will be helpful to you.

Benefits of Diffusing Essential Oils

So what does diffusing essential oils mean exactly, and why would you do it? Electric diffusers use various methods to disperse essential oil containing water droplets through the air in a fine intermittent or continuous mist. There are also passive diffusers, like reed diffusers and other waterless diffusers.

Diffusers aren’t just a natural substitute for plug-ins and air fresheners though. Each essential oil has powerful chemical properties from its parent plant. These chemicals bind to our olfactory receptors (how we smell) and affect our limbic system. These nerves in our brains control our hunger, emotions, anger, sleep, and more, so it makes sense diffusing oils can have a real effect.

There are a number of studies (plus a whole lot of anecdotal evidence) that diffusing essential oils can produce the following benefits, depending on the type of oil:

• Reduces stress
• Improves mental clarity
• Uplifts the mood
• Calms and has a soothing effect (useful before sleep)
• Purifies the air

Essential oils are so much more than home fragrances. We need to be cautious about how we use them around our homes and our children.

Best Essential Oil Diffusers

There are a few different types of essential oil diffusers which is one reason why narrowing down to the right one can feel a little overwhelming. Here are some of the different kinds:

1. Heat diffusers
2. Evaporative diffusers
3. Nebulizer diffusers
4. Ultrasonic/humidifying diffusers

In addition to researching them, I’ve tried each type of diffuser and have learned what I like and what I don’t about each.

1. Heat Diffuser

A heat diffuser (as it sounds) uses heat to turn water with a few drops of essential oil into a gas that disperses into the air. These can be electric or use the heat of a candle/flame.

I haven’t found a heat diffuser that worked nearly as well as even the worst nebulizer or ultrasonic diffuser I’ve tried. So I can’t make any recommendations on these types of diffusers. Since heat affects the beneficial properties of essential oils, I definitely don’t recommend this method for diffusing oils in general.

They can also be dangerous to use in the home with curious kids or pets who might knock them over. Heat diffusers (especially ones that use a candle) don’t have an automatic shut-off so aren’t safe to use unattended or while sleeping.

2. Evaporative Diffusers

These diffusers use a fan to increase airflow across an essential oil soaked pad or lining. As the liquid evaporates, the scent (and its properties) move into the air.

Another type of evaporative diffuser is diffuser pendant jewelry. The theory is that the essential oil will naturally evaporate and permeate the air and skin. I don’t find this type of diffuser nearly as effective as the remaining two.

Reed diffusers work the same way and can offer a subtle scent if you’re working at a desk or have it right next to you. They’re not good for large rooms or areas.

3. Nebulizing Diffusers

Nebulizing diffusers are often considered the most powerful type of diffusers and with good reason. They don’t need water or heat to get the essential oil into the air. Nebulizing diffusers work by using an atomizer to create fine, airborne particles of essential oils and blowing them into the air.

If you can’t tell, nebulizing diffusers are my favorite type of diffuser. If anyone gets sick they can keep a near-continuous stream of essential oils in the air and can fill a large room of many square feet.

Here’s my experience with this type of diffuser:

Pros:

• Attaches directly to the bottle of essential oil and can be turned on with the flip of a switch
• No water or set-up required
• Strong concentration of essential oils released into the air. Great for large areas like the living room.
• Timers control run time and rest time. Lets you control how long it runs and provides an option other than continuous use.
• No light so they can be used at night since we avoid night lights

Cons:

• The noise level is louder than ultrasonic diffusers
• Uses oils more quickly than ultrasonic or other diffusers since they attach directly to the diffuser
• More expensive than most ultrasonic diffusers (though not by much)

We use: This Advanced Aromatherapy Essential Oil Diffuser from Amazon. I’ve now saved up and ordered a couple of these because they work so well. Even just diffusing for 15 minutes will leave a lasting essential oil scent for hours.

4. Ultrasonic Diffusers

Ultrasonic diffusers work in a similar way to nebulizing diffusers by creating a fine mist. The difference is that ultrasonic diffusers use water and essential oils to create an ultrasonic cool mist of water/oils that releases into the air. They release moisture into the air but not as much as a true humidifier. It can be helpful in the winter if you have it right next to you, but for a stronger humidifying effect you’d need a true humidifier.

Ultrasonic diffusers also don’t put out as strong of a concentration of essential oils since they also use water.

Many ultrasonic diffusers have various light settings and you can choose from different colored LED lights. This isn’t a feature I use, especially at night (here’s why). Some of them you can turn the light off, but that’s not always the case.

You can find tons of inexpensive ultrasonic diffuser sets now even at big box stores, online, and in pharmacies. Many of these can work ok but come with bottles of cheap “essential oils” that are really just fragrance oils. If they’re selling precious oils like sandalwood, jasmine, and rose for just a few dollars a bottle that’s a good way to tell they’re not actually essential oils.

Pros:

• Less expensive than nebulizing diffusers
• Helps humidify the air some (beneficial in cold months)
• Many options to choose from
• Don’t use heat
• The water tank has a large capacity

Cons:

• Need water to operate
• Must be cleaned occasionally
• Some have lights that can’t be turned off
• Not as effective as nebulizing diffusers

What we use: Several different types of ultrasonic diffusers and I’ve found that some work better than others. These were our favorites:

• The Noor Litemist Aromatherapy Diffuser – This simple cone-shaped design diffuses for several hours and has an option to turn the light on or off for nighttime use. (Just please don’t use any LED color-changing lights at night… here’s why!)
• The Allay Litemist Diffuser – Very similar and slightly cheaper than the Noor Litemist. It doesn’t seem to have a way to turn off the light which makes it unusable at night (for us).
• Portable Car Diffuser – I’ve tried smaller models but got tired of repeatedly filling their tiny water reservoirs! This one does take up a cupholder but I like the intermittent/constant control and the sleek design. It also comes with Plant Therapy’s Travel Essential Oil Blend, has a USB charger, and can run off of battery power.

Other Ways to Freshen Indoor Air

Essential oils are a great way to freshen indoor air with natural scents but they’re definitely not the only way! We keep our indoor air clean naturally with:

• Indoor plants to filter the air – A NASA study found that plants were effective at filtering out VOCs and other indoor air toxins.
• Salt Lamps, Beeswax Candles, and Charcoal Bags – Three simple ways to clean indoor air without needing a diffuser or essential oils. They don’t offer a natural scent like oils do, but they can remove harmful compounds from the air.
• Air filters. With the number of toxins in indoor air, air filters are a necessary and beneficial step. I explain why we love ours (we have several) here. You’ll want to be sure to not run an essential oil diffuser right next to an air filter that’s on. The air filter will just filter the essential oils out of the air.

Bottom Line: Choosing The Best Essential Oil Diffuser

Essential oils may seem like mix-and-match perfumes, but in reality, they are powerful essences from plants with medicinal effects. Using a diffuser is a great step, but everyone should do their homework. If you have a family, make sure to diffuse only kid-safe essential oil blends and take breaks by using a model with intermittent mist settings.

If you have pets in the home it’s important to safely diffuse around them too. Birds are very sensitive to the volatile oils and most experts say not to diffuse around them at all. You can read more about how to safely diffuse around pets (and when to avoid) here.

This article was medically reviewed by Madiha Saeed, MD, a board certified family physician. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Have you ever used a diffuser? What did you like or not like about it? Share below!

The post Best Essential Oil Diffusers for Aromatherapy appeared first on ClickTribune.

As moms, we set the tone in our house for our family, and that includes teaching our kids the importance of eating real foods. We want to create lifelong health habits for our kids and prevent things like heart disease, obesity, unhealthy cholesterol, and blood sugar problems. Making a list of whole foods to keep on hand has really helped me with this.

Two priorities for my family are avoiding processed foods with additives and added sugar and eating more whole foods. I do this by keeping my kitchen well stocked and meal planning. This keeps the not-so-great options out of the house, making it easier to choose healthy items. It also saves money on grocery shopping (which is huge right now!).

But what does a real food kitchen look like? There are so many options at the grocery store, and it can be overwhelming when you’re creating a shopping list. Here are the foods I focus on for my family on a regular basis. These products make it easy for us to choose a whole-food diet.

List of Whole Foods For Your Pantry

Pantry items are a great place to stock up on since they last longer. And if you can buy in bulk or find a sale, it’s a great way to save money! I cook with a lot of fresh and frozen ingredients, and I have limited pantry space. But I like to keep pantry items on hand for cooking and baking.

Here’s a list of the non-perishable foods on my grocery list. I use these products frequently in my clean-eating recipes.

Coconut Products

We use lots of different coconut products, from coconut oil and coconut milk and cream to shredded coconut and coconut flour. I love making chocolate coconut clusters for a treat and coconut granola for breakfast. We use a lot of coconut oil for roasting vegetables and baking, and my kids even eat it off the spoon!

I buy most of my coconut products from Tropical Traditions. You can also find these products reasonably priced online or in stores. Just look for unrefined, organic, cold-pressed versions.

Olive Oil

Olive oil is a great source of monounsaturated fats. Make sure to buy extra virgin olive oil, which is the healthiest option. I use it for homemade salad dressings and mayo. There’s been some controversy over whether you use it in cooking. From my research, I’ve found that it’s safe to cook with. That said, it’s not the cheapest option of cooking oils.

Unfortunately, some less-than-ideal olive oils are marketed as extra virgin. I trust and recommend Kasandrinos because it’s the best quality I’ve found for the price.

Other Healthy Fats

I also like to use lard, tallow, and ghee in cooking and baking. When I have time, I make them to save money. But when I don’t have time, I purchase them from trusted sources. I make or buy them in large quantities to take advantage of cost savings and store them in 1- or 5-gallon buckets. US Wellness Meats has grass-fed, organic tallow (high in CLA) in bulk for a great price.

Vinegar

For cooking, I use balsamic, red wine, and apple cider vinegar. I mostly use these vinegars for salad dressings and marinades. When I feel like a cold is coming on, I drink a couple of tablespoons of apple cider vinegar in water.

Nuts

For on-the-go snacks, I keep walnuts, cashews, almonds, macadamia nuts, etc. on hand. I like to soak and then dehydrate these before storing them to reduce the phytic acid. P.S. Macadamia nuts dipped in 90% dark chocolate and then cooled are one of my favorite treats.

I also use them to make homemade nut butter like almond butter and homemade nut milk like almond milk. Make sure to purchase organic ones, and if you want to dehydrate them, opt for raw over roasted.

Raw nuts last about 6-9 months, so keep that in mind when purchasing. You can freeze them if you want them to keep longer.

Canned Fish

Canned fish is an easy way to pack protein on the go or a fast meal in a pinch. I keep sardines, tuna, wild-caught salmon, etc., on hand to make tuna salads and salmon patties. Purchase wild-caught for the most sustainable, healthy option.

Self-Canned Veggies

We have a big garden with lots of tomatoes and other veggies. To save these veggies for future use (and to save money!), I’ve been canning most of my own veggies and sauces. It’s more time-consuming, but I can make ketchup, tomato sauce, tomato paste, diced tomatoes, hot sauce, tomato soup, etc. from the tomatoes in our garden.

There was concern about BPA in cans (and that’s what started me on my canning adventure), but now most canned foods are free of BPA. If canning your veggies isn’t an option, make sure the label says no BPA, or look for these foods in glass jars.

Vegetables

Some vegetables don’t need to be refrigerated and can be kept in the pantry for a long time. We keep sweet potatoes, onions, winter squash, garlic, etc. on hand in the pantry, and they always get eaten before they spoil.

Baking Ingredients

We love to bake! I keep a lot of different paleo and gluten-free ingredients on hand so whenever the mood strikes, we’re ready. We keep a few different types of flour on hand. Sometimes, we make our own, but often, we buy them in bulk 

For sweeteners, I keep raw honey (my parents have beehives so we get it from them!), organic maple syrup, dates, and coconut sugar on hand. We also keep: 

Dry Goods

We don’t eat many grains or legumes, so I don’t buy a lot of them. Now that I’m in remission for my Hashimoto’s, I’ve added in a small amount of organic jasmine rice. We’ll eat it once a week or less. I prefer white rice over brown rice (you can read why here).

I also keep dry black beans on hand for Mexican beef and rice bowls. These get soaked and cooked in the pressure cooker first to make them easier to digest. Because they’re legumes, I don’t eat them very often (along with lentils and chickpeas).

Herbs and Spices

I have a whole cabinet dedicated to herbs and spices. In my opinion, good spices can make the difference between a good meal and a great one. Some herbs also have medicinal properties, so they sometimes serve double duty.

Oregano is antimicrobial, and peppermint and ginger are great for nausea. Elderberries make great syrup and gummies. Some of these herbs and spices also help with appetite control and weight loss when used in cooking.

Culinary Herbs and Spices

I use a variety of herbs and spices in cooking:

Stocking A Real Food Fridge

With six kids, it’s harder to keep the fridge stocked! A full fridge never seems to last long. I sometimes have a hard time finding the space I need for all the fresh foods we eat. So, I purchased a stand-up deep freezer and an extra fridge.

These are the whole foods I keep stocked so we have healthy choices within reach.

Vegetables

For quick snacks the kids can grab, I keep sliced cucumbers, carrots, and celery in the fridge. I also keep lettuce and spinach for salads and cabbage to make sauerkraut (which is usually in some stage of fermentation on my counter). To add some variety, I also buy a wide range of healthy veggies for side dishes and recipes. I also keep some frozen veggies from last year’s garden in our freezer.

Fruits

We buy fruit based on what’s in season. These include blueberries, strawberries, kiwis, mangos, tangerines, etc. I like to have apples and oranges for the kids all the time. I also buy lemons and limes when they’re in season to add to our water. If they aren’t in season, I use lemon and lime juice.

Alternative Milks

We don’t usually drink dairy products, but we’ll use other milk alternatives. There’s always at least a gallon of store-bought or homemade coconut milk in the fridge for smoothies and drinks for the kids. We sometimes have almond milk or even delicious homemade macadamia nut milk.

Yogurt

Although we don’t eat much yogurt, I buy the full-fat organic kind to separate and make whey for fermenting, and yogurt cheese for cooking and veggie dips. When I have time, I make my own (this is especially great if you have access to raw milk).

Meats and Seafood

Meat tends to get a bad rap, but it’s super important for our nutrition and health. I aim to eat 1 gram of protein per pound of body weight every day. (Listen to this podcast and this one to learn more about meat in our diet!) I buy chicken breasts and ground beef for batch cooking each week. 

It saves money to purchase meat, and even part of an animal, from a local farmer or online from regenerative farms or co-ops. I stock up on nitrite-free bacon, sausage, and hot dogs when they’re on sale.  I also like to keep frozen wild-caught shrimp and wild-caught salmon for seafood recipes.

Eggs

We go through at least a dozen eggs a day, so keeping these around is tough. I buy 5-6 dozen a week, including the dozen I hard-boil for snacks. If you can afford them, buy pasture-raised organic eggs. Or better yet, find a farmer who sells them. We have ducks now, so we have fresh duck eggs that we really enjoy.

Condiments

I started making most of my own condiments years ago because I don’t love the options at the stores. However, more clean eating options are becoming available at stores like Whole Foods Market or online at Primal Kitchen. I regularly have these condiments in my fridge: 

What are your best tips for stocking a real food kitchen? What are your favorite things to keep on hand for clean eating?

The post List of Whole Foods to Stock Your Kitchen appeared first on ClickTribune.

There are few topics as controversial as safe sun exposure. Sunbathing and tanning often get a bad rap, but mounting evidence reveals that moderate sun exposure is not only safe but necessary. In fact, the most recent in-depth review found that avoiding the sun was similar to smoking as a risk for all-cause mortality. Put simply, avoiding the sun may be as dangerous as smoking cigarettes!

Is Sun Exposure Safe?

First, let’s collectively pause and take a deep breath. As I mentioned earlier, this is a controversial topic. I’m just here to share insights gleaned from personal research and blood tests conducted on myself and my family. 

Let’s also remember that anecdotal evidence doesn’t prove anything. Here are a few examples:

1. You know someone who died from skin cancer, so you think all sun exposure is bad. (Even though science doesn’t back this up and that scenario doesn’t prove causation).
2. You know someone who has been outside every day of his or her entire life and got sunburned all the time. Yet, they never got cancer; so, all sun exposure is safe. (Science also doesn’t back this up).

We all know people who have been affected by cancer and I’m sending hugs to all of you who have lost someone to this dreaded disease. However, knowing someone who died of cancer doesn’t equal a scientific study. I know someone who has gotten very little sun exposure, wears a hat and sunscreen daily, and still got skin cancer on his nose. This example is also not scientifically relevant.

A lot also depends on your skin pigmentation. As someone of Northern European descent, I have less melanin in my skin. So, I likely need less UV exposure to produce vitamin D than someone with darker skin. The current evidence shows that some sun exposure is safe for the vast majority of people. However, depending on skin color some people need more sunlight than others to maintain adequate levels of vitamin D.

Ironically, some research suggests certain sunscreen ingredients can increase skin cancer risk. But read on…

Sunscreen, Sunburn, and Skin Cancer, Oh My!

In the last several decades, the push to use sunscreen and limit exposure to the sun has gotten stronger. It’s now possible to find sunscreen with an SPF of 100! Thanks to massive public health campaigns, most people are at least mildly aware of the “dangers” of sun exposure.

Surprisingly, sun exposure might not be as risky as we think. In fact, steering clear of the sun might be riskier than getting some moderate sun. Even though we’re told to wear sunscreen and avoid too much sun, skin cancer rates, especially melanoma, keep increasing.

Skin cancer rates are rising by 1.2% annually (2010-2019), even though we spend less time outdoors and wear more sunscreen. We’re doing the things we’re “supposed” to do and yet, the problem is getting worse.

But is Sun Exposure the Reason?

Here’s where things get interesting… Perhaps the problem isn’t lack of sunscreen or even sun exposure at all, but a deeper cause. A 2023 scientific review found that while sunburn is harmful, moderate non-burning sun exposure has many benefits. That was without wearing sunscreen.

A few of the benefits listed in the review include:

• A significant decrease in blood pressure in those with hypertension
• Improved symptoms in those with chronic kidney disease
• Reduced inflammation
• Lower rates of cardiovascular disease
• Reduced skin conditions like eczema

Scientists are now focusing more on the benefits of sunlight and the risks of not getting enough sunlight. In essence, not getting enough sun can be as or more detrimental than excessive sun exposure. As with many aspects of life, it’s the dose that makes the poison.

And Sunscreen May NOT Help Avoid Cancer

Many people believe that since sunscreen prevents sunburn, it must also stop skin cancer. But research doesn’t back up this idea.

Not only does sunscreen not prevent skin cancer, it may actually block some of the most beneficial aspects of sun exposure. While it may prevent or reduce sunburn, it can also inhibit the body’s ability to produce vitamin D from cholesterol in the skin cells.

Vitamin D deficiency is already at epidemic levels, and it’s been that way for a long time. As of 2010, over a billion people worldwide were deficient or insufficient in their blood levels of vitamin D.

A 2016 review concluded: “We can find no consistent evidence that use of chemical sunscreens reduces the risk of melanoma.” The review authors even went on to suggest that sunscreens carry a warning label!

This review also stated that: 

“Since public health authorities recommend liberal use of sunscreens for good health, the labeling of sunscreens should contain a statement about the possibility of vitamin D deficiency that may result from excessive use of sunscreens. Labeling should also state that sunscreens have not been shown to be effective in reducing the risk of melanoma.”

Another study in the Journal of Clinical Pharmacology and Therapeutics came to a similar conclusion:

“Sunscreens protect against sunburn, but there is no evidence that they protect against basal cell carcinoma or melanoma. Problems lie in the behavior of individuals who use sunscreens to stay out longer in the sun than they otherwise would. Vitamin D inhibition is, at this stage, unlikely due to insufficient use by individuals. Safety of sunscreens is a concern, and sunscreen companies have emotionally and inaccurately promoted the use of sunscreens.” 

Still, avoiding sunburn is a good idea. It’s the idea that sunscreen is the best way to do so that’s up for debate.

Sunscreen DOES Block Vitamin D From the Sun

We know sunscreen can inhibit our natural production of vitamin D, especially when used regularly. Sunscreen helps to block ultraviolet B (UVB) wavelengths, which are what the body uses for vitamin D synthesis.

As a society, we often stay away from the sun, even though our bodies require sunlight to make vitamin D naturally. Then we use sunscreen, which contains chemicals, to try to lower the risk of one cancer (skin cancer).

Paradoxically, this habit could result in vitamin D deficiency and raise the risk of many chronic health conditions. The mentioned study demonstrated that sunscreen doesn’t actually prevent melanoma.

Why Safe Sun Exposure May REDUCE Cancer Risk

The most comprehensive current studies don’t recommend avoiding the sun. On the contrary, the recent review proposed changing the public health advice to recommend non-burning sun exposure for everyone. It should be enough that their blood levels of vitamin D stay at least 30 ng/mL throughout the year.

The review also found that sunbathing without burning seemed to reduce the risk of melanoma. On the flip side, sunburns were linked to twice the risk of melanoma. While it’s crucial to avoid sunburns, moderate sun exposure may lower the risk of melanoma. 

Another surprising realization from the study was that long term sun exposure may protect the skin. Non-burning sun exposure over time may protect against sunburn as well as melanoma. Researchers thought it might be because the skin adapts to the sun, increasing melanin and becoming thicker. Higher levels of vitamin D may also play a part in the protection.

Vitamin D may reduce cancer risk. The review study specifically found that vitamin D from UVB exposure converts to the active form in the liver. Increasing vitamin D is known to enhance DNA repair, lowering cancer risk. 

To sum it all up, staying out of the sun may be behind the rising skin cancer rates. The review found that it’s unlikely that sun exposure is why more people are getting cancer. In fact, the opposite may be true. Melanoma incidences are probably going up because of vitamin D deficiency. 

Because people aren’t building up their sun exposure over time, they’re not as protected when they are exposed to the sun. Then they’re more likely to get sunburn, leading to DNA damage. 

Common Claims About The Dangers of Sun Exposures

Besides cancer risk, here are some other common claims about the dangers of too much sun exposure (and my response): 

Rapid Aging

We often hear that too much or unprotected exposure to ultraviolet (UV) radiation speeds up skin aging. That’s because excessive UV can harm the skin’s elastin fibers and collagen. This results in fine lines, wrinkles, dark spots, and sagging skin. 

However, it’s important to consider sun exposure within the context of diet and lifestyle. Those who have a high level of oxidative stress from other sources are likely to be more affected by photoaging.

The red light and near infrared radiation from the sun may actually benefit the skin. Photobiomodulation, as it’s often called, is considered anti-aging. In low doses, sunlight increases circulation and supports collagen production.

Eye Damage

Most commentary on sun exposure and eye health emphasizes the dangers rather than the benefits. Headlines emphasize the damaging effects of UV radiation on the eyes. They warn about the development of cataracts and macular degeneration. Then they tell us how important it is to wear sunglasses that block both UVA and UVB rays. 

However, sunlight also has positive effects on the eyes. Exposing the eyes to UV light without sun protection may improve retinal health, increase tear production, and reduce eye inflammation.  

Other Health Benefits of Vitamin D From the Sun

A Better Sense of Well-Being

Getting out under the sun’s rays may also support your mental health. Sunlight stimulates the production of serotonin, a neurotransmitter that supports feelings of happiness. 

In scientific studies, adequate sunlight exposure is linked to improved mood. It may help alleviate seasonal affective disorder (SAD), a type of depression.

Serotonin is also a precursor to melatonin, a hormone that plays a key role in regulating your circadian rhythm. Without a healthy sleep-wake cycle, it’s difficult to get restorative sleep, which is so important for a healthy immune system.

Cardiovascular Health

Moderate sun exposure may also reduce the risk of diabetes, high blood pressure, and heart disease. It may work by increasing vitamin D, lowering inflammation, improving the mood, or even enhancing nitric oxide production. 

Sunlight stimulates nitric oxide production in the skin, which then supports circulation. Improving blood flow can reduce the risk of high blood pressure and atherosclerosis. These two scenarios are major risk factors for cardiovascular disease.

Bone Health

Vitamin D helps the body absorb calcium and phosphorus. These two minerals are necessary for bone mineralization and overall health. They’re also essential for maintaining strong, cavity-resistant teeth.

Studies have linked low vitamin  D with bone diseases like osteomalacia and osteoporosis. Sufficient vitamin D levels can lower the risk of osteoporosis and fractures, in older adults.

Skin Health

Consistent exposure to small doses of UV light may help certain skin conditions. Moderate sun exposure stimulates the production of collagen, a protein that provides structure and elasticity to the skin.

Researchers have found improvements in eczema, psoriasis, and acne with sunlight exposure. The anti-inflammatory effects of sunlight, along with the production of Vitamin D, may be the reason. 

Sunlight can also enhance the body’s ability to heal wounds. Besides supporting collagen, it can promote the production of growth factors and enhance immune function. This can help alleviate symptoms and accelerate the healing process.

Benefits of Sunshine at Different Times of Day

The time of day you’re exposed to sunlight makes a difference. The benefits vary based on whether you’re getting morning, afternoon, or evening sunlight.

Benefits of Sunshine in the Morning 

Exposure to natural light in the morning may increase daytime alertness and focus. It can also help synchronize the body’s internal clock with the external environment. This circadian rhythm is crucial for many physiological functions, including hormone regulation. 

Getting sunshine in the morning can also promote a more consistent sleep-wake cycle, leading to better overall rest. It can help you feel sleepy when you’re supposed to in the evening. No staying up to read or binge TV series!

Some studies suggest morning sunlight has additional health benefits. Because it enhances the health of our mitochondria, it may reduce the risk of chronic diseases. The cardiovascular and immune systems are highly dependent on those energy-producing organelles. 

I try to always start the day with morning sunlight (and getting hydrated) and I’ve really noticed the difference since starting this habit!

Benefits of Sunshine in Mid-Day 

According to Dr. Andrew Huberman, getting sunshine in mid-day supports an elevated mood and healthy hormone levels. Getting sunlight exposure at this time can support healthy testosterone levels in men and estrogen levels in women.

In a 2021 study, men who got 20 to 30 minutes of sun 2 to 3 times a week over a month had significantly higher levels of testosterone. Researchers found that the sun activated a gene in skin cells. This gene then triggered the pituitary and hypothalamus to enhance hormone production. 

The effects weren’t limited to testosterone. The increased FSH and LH released by the pituitary gland also stimulated the production of estrogen (estradiol) and progesterone in women, helping to normalize hormone levels.

Benefits of Sunshine in the Evening

Evening sun exposure reinforces a normal sleep-wake cycle through the higher red light exposure. Getting sun around sunset increases your exposure to red and near-infrared light. If your shadow is taller than you are, you’re getting the ideal levels of those wavelengths.

Be sure not to expose yourself to artificial bright light in the evening, as it can mess with your sleep, motivation levels, and mood.

Vitamin D is Important for Pregnancy, Babies, & Kids

Getting enough vitamin D is also a big deal during pregnancy and nursing. Healthy blood levels of vitamin D may reduce premature labor and other complications. On the other hand, low vitamin D levels can put a mom at higher risk for gestational diabetes and can lead to other problems for the baby.

Pregnancy & Vitamin D

This article from the Vitamin D Council explains the importance of vitamin D for a growing baby. It’s best for vitamin D to be above 30 ng/mL during pregnancy. Some doctors even recommend maintaining levels above 60 ng/mL during pregnancy.

Unfortunately, most women aren’t even close to those levels:

• Dr. Joyce Lee and colleagues at the University of Michigan found that 37 of 40 pregnant women had levels below 40 ng/mL. The majority had levels below 20 ng/mL. Over 25% had levels below 10 ng/mL.
• Dr. Lisa Bodnar, a vitamin D researcher, found that of 400 pregnant Pennsylvania women, 63% had levels below 30 ng/mL. Further, 44% of the black women in the study had levels below 15 ng/mL. Prenatal vitamins didn’t seem to make a difference.
• Dr. Dijkstra and colleagues studied 70 pregnant women in the Netherlands. None had levels above 40 ng/mL and 50% had levels below 10 ng/mL. Again, prenatal vitamins had little effect. Of course, prenatal vitamins only contain 400 IU of Vitamin D.

The researchers concluded that at least 95% of pregnant women have 25(OH)D levels below 50 ng/mL. That’s not good! It can mean they’re using up the vitamin D they have quickly and don’t have enough to store for future use. 

These chronically low vitamin D levels during pregnancy can lead to all kinds of complications. Cesarean births, preeclampsia, gestational diabetes, and vaginal infections are all more likely. Low vitamin D can also lead to a higher risk of autism, mental disorders, infections, low birth weight, and organ problems in the baby.

Vitamin D for Infants & Children

Infants and children may also be suffering from vitamin D and sunlight deficiency. Getting enough vitamin D is critical for growing children. We’re not just talking about rickets. A lot of research links adequate vitamin D status in children to better mental and physical health.

If they don’t get enough sun exposure, it’s important to supplement. In a 2008 paper, researchers concluded that most healthy children need to supplement about 1,000 IU of vitamin D3 daily for every 25 pounds of body weight. Otherwise, it will be difficult to maintain enough vitamin D in their systems. Those with chronic illnesses may need even more.

Many kids aren’t even getting a quarter of that on a good day. When they do, it often comes from the less usable vitamin D2, added to foods like breakfast cereals, orange juice, and whole (“vitamin D”) milk.

Our whole family has tested our vitamin D levels (including me — during pregnancy and after). Even with moderate daily sun exposure, we were all low (in the high 20s or 30s). I work with a doctor to test and supplement (while still getting sun exposure) when necessary.

Does Diet Impact Sun Exposure Risk?

Mainstream medicine and media often suggest limiting sun exposure and using sunscreen. Funny how these simple solutions for preventing skin cancer are also highly lucrative…

But at the same time, they’ve ignored any potential role diet might play in skin cancer. Since skin cancer is rising despite the highest sunscreen use in history… it’s time to look at other causes and solutions.

Over the same decades that skin cancer rates have risen, certain dietary factors have also changed. We now eat more cereal grains, omega-6 vegetable oils, ultra-processed foods, and chemical additives. There’s also an overall lower intake of saturated fats, omega-3 fats, and grass-fed red meats, including organ meats.

It’s evident just looking at breakfast. These days, it’s not uncommon for people to have cereal, skim milk, and orange juice for breakfast. It’s a classic example of ultra-processed food, omega-6 oils, and lack of healthy fats. It’s a far cry from bacon, eggs, and coffee with cream that used to be the go-to breakfast menu. 

Increased Omega-6 Vegetable Oil Consumption

Omega-6-rich oils, like canola, cottonseed, “vegetable”, and soybean, are a new addition to our diets. There’s no biological need to consume these highly processed seed oils. There’s some evidence that eating these oils can cause them to be used in place of the saturated and monounsaturated fats in skin. This switch can make the skin more susceptible to disease.

Some studies show high linoleic acid vegetable oils increase the risk of skin cancer and other cancers. A 2011 study published in the journal Carcinogenesis looked at omega-6s vs. omega-3s and skin cancer. This was a follow-up to studies showing skin tissue fat may affect susceptibility to UV damage.

They found that high-fat diets rich in omega-3s seemed to be protective compared to the omega-6 rich diet. The omega-3 diet slowed the development of skin tumors and decreased their size by 80 to 90%. 

Reduced Saturated Fat and Omega-3 Fat Consumption 

As omega-6 oil consumption has risen, the intake of omega-3 and saturated fats has declined. We’ve seen how well that’s worked out for us, but it turns out that it could have a pretty big impact on skin health, too.

The body needs healthy fats, especially saturated fats and omega-3 fats, to regenerate skin tissue. If the body doesn’t get these fats (and many people don’t these days), it will use whatever it has available. It may even use those omega-6 fats, which aren’t the preferred fat for building skin and collagen.

Avoidance of Vitamin D-Rich Foods

Due to the shift away from omega-3s and saturated fats towards omega-6s, we’re decreasing our intake of vitamin D through food. Food sources of vitamin D that Americans avoid or don’t get enough of include fatty fish like salmon and mackerel, cod liver oil, egg yolks, organ meats, and liver.

A drugstore multivitamin cannot make up for the lack of a traditional, nutrient-dense diet. There are plenty of recipes on this website to get you started. Adding salmon and eggs a couple of times a week is an excellent place to start!

Bottom Line: It’s Time to Rethink Getting Vitamin D From the Sun

Based on the largest review of evidence we have to date, it’s time to rethink sun exposure. While we’ve stayed away from the sun to avoid skin cancer, our rates of cancer and other chronic conditions continue to rise. By avoiding the sun, we’ve increased our risk of vitamin D deficiency. As a result, rates of all-cause mortality are going up.

Embrace the sun! Just do so at moderate levels, while following a healthy diet and lifestyle.

Sun Exposure: What I Do

In light of this, and so much other evidence, I don’t avoid the sun or use harmful sunscreens. In fact, I make it a point to spend time in the sun daily. I also test my vitamin D levels and take vitamin D supplements in the winter months. 

While 400 International Units (IU) of vitamin D is the amount of vitamin D typically recommended, it may be too low for some people. I take more than that but do your own research. Vitamin D toxicity is possible if you overdo it. Taking too much vitamin D over time can increase blood calcium levels, which can require hospitalization if they get too high. Getting your vitamin D from the sun is ideal.

I make sure to get out of the sun before getting close to burning. If I get enough sun exposure and want to stay outside, I just cover up and wear a hat. And for the first time in my adult life, my blood concentrations of vitamin D are in the healthy range. I also “eat my sunscreen” by eating a real food diet and taking specific nutrients that help protect the body from the inside out.

This article was medically reviewed by Dr. Lauren Jefferis, board-certified in Internal Medicine and Pediatrics. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.

What do you do when it comes to sun exposure? Share with us below!

The post Vitamin D From the Sun and the Benefits of Sun Exposure appeared first on ClickTribune.

As spring and summer approach and we spend more time outside, we also risk encountering ticks. Unfortunately, ticks aren’t just biting insects (technically, they don’t bite -they sting). But they’re also notorious vectors for illnesses like Lyme disease and Rocky Mountain spotted fever. 

Understanding how to prevent tick bites is crucial for staying safe during outdoor adventures. Here’s how to steer clear of tick bites and enjoy the great outdoors worry-free.

Are Tick Bites Dangerous?

In a word, yes. At least, they certainly can be! Many of us are aware of the seriousness and widespread epidemic of Lyme disease, which is now more common than breast cancer. While it is possible to contract Lyme in other ways, black-legged ticks are overwhelmingly responsible. Lyme disease comes from spirochete (spiral-shaped) bacteria called Borrelia burgdorferi.

Other less common tick-borne infections include spotted fever rickettsiosis (including Rocky Mountain spotted fever), anaplasmosis, and babesiosis. There’s also ehrlichiosis, Colorado tick fever, and tularemia. It’s even possible to get tick-borne encephalitis, aka, brain inflammation.

Many of these infections cause the same symptoms as Lyme disease. Although these are less common than Lyme, they’re responsible for several thousand cases of tick-related illness in the United States each year.

Lyme disease can cause a wide variety of symptoms. Some people develop a persistent fever, rashes, or headaches. Others have chronic joint pain and swelling that may be misdiagnosed. Those who are especially sensitive may have allergic reactions to the bacteria. Some may even develop severe or debilitating neurological disorders. 

Lyme disease is an especially troubling condition because it can be difficult to diagnose. Dr. Jay Davidson explains more in this podcast.

Where Are Ticks a Problem?

Cases of tick-borne disease tend to cluster around the northeastern United States. However, according to the Centers for Disease Control and Prevention (CDC), at least one case of Lyme disease has occurred in every state. Check out this map of cases reported by the CDC from 1990 through 2021.

Rhode Island, Vermont, and Maine have the highest incidence rate of Lyme cases. Data from 2022 shows an average of about 200 cases per 100,000 persons occurred in those three states. Midwestern states are also experiencing increased cases in recent years. 

But Lyme isn’t limited to the Northeast and the Midwest. As of 2015, almost half the counties in the United States reported the presence of black-legged ticks. The CDC continues to monitor the upward trend.

Lyme disease is continuing to spread to other states, so be proactive and do what you can to reduce your chances of tick bites. The spring and summer are the highest risk, as ticks are busy hatching and looking for their next meal. 

How to Check for Ticks

Engorged ticks are easy to spot, but some can be as small as a pinhead. They like to hide in warm, moist, covered areas of the body. 

First, shower off to remove any unattached ticks. Then, carefully inspect for ticks by thoroughly examining the hair and back of the neck, using your fingertips. Here are some other places ticks like to hide out:

• Behind arms
• Behind the knees
• In or around the ears
• Belly button
• Between the legs
• Around the waist

Rather than play naturalist, I’ll point you to the best tick identification tool I’ve found. This handy chart featuring images of ticks allows you to sort by region, type, maturity stages, feeding stages, and even by the diseases various types of ticks may transmit. The deer tick (black-legged tick) is the main one to look out for, but it’s not the only one that causes problems.

What to Do If You Find a Tick

I’ll never forget the day I leaned in to check out a dark spot on my baby’s head, only to find a TICK feasting on her scalp. I wish I could say I remained composed and knew exactly what to do, but that wasn’t the case at all…

After a few more children, I still don’t like dealing with ticks, but I’ve learned what to do when I encounter one. If you’re a seasoned parent or have pets, you’ve likely faced this situation before. However, if you haven’t, here’s what to do:

Check to see if the tick is attached. If you spot a small, flat tick crawling on your clothes, skin, or floor, it’s a good sign, as it likely hasn’t bitten anyone or fed recently. However, if you encounter a large tick with a swollen, round body, it’s more concerning as it may have already fed and detached from a pet or person in the home.

If unattached, don’t try to kill it. If the tick is unattached, resist the urge to crush, burn, or destroy it. (It’s hard, I know.) Don’t touch the tick with your bare hands. Instead, use tweezers or a piece of tape to grab it. Put the tick in a sealed plastic bag or small jar in the freezer. This both kills the tick and preserves it for identification if symptoms of Lyme disease develop.

If attached, here’s what to do (and not to do): 

How NOT to Remove a Tick

There are plenty of home remedy solutions for tick removal, but these may do more harm than good. Burning the tick, using essential oils, or greasing it with petroleum jelly may sound like good ideas. However, these techniques can irritate the tick, making things worse.

I don’t care about a tick’s feelings, but if the tick is irritated, it can vomit the contents of its stomach (pathogens included!) into the skin. That’s exactly what we don’t want to happen!

For years, the proper tick removal code has been to use a pair of fine-tipped tweezers and pull it straight out. While this can work, it can also leave the tick’s head or mouth-parts embedded in the skin. 

(Sidenote: I cannot tell you the number of times I’ve felt an invisible tick crawling on me while writing this post!)

What to Do Instead: Safe Tick Removal 

Instead, use a tick-removal device like this one. It resembles a spork. You insert it between the tick and the skin, then twist gently until the tick releases. I keep one on my keychain during tick season.

Unlike the tweezer method, this device is much more likely to result in a clean removal. The prongs on either side help ensure the tick mouth doesn’t bend too far to the side and snap off while rotating.

If you don’t have a tick removal tool, use tweezers, but be sure to grab the tick as close to the head/mouth as possible.

How to Remove a Tick

1. First, try to ignore the super-mom adrenaline pumping through your body!
2. Approach the tick from the side with a tick device or tweezers.
3. Slide the notched tick removal device underneath the base of the tick head and the skin. If using tweezers, apply them firmly as close to the mouth/skin as possible.
4. With a firm, slight lifting motion, gently spin the tick remover until the tick detaches itself. If using tweezers, pull up firmly but continuously. Don’t jerk or twist.
5. Put the tick in a sealed bag, mark it with the date, and put it in the freezer. This kills it and saves it for identification if Lyme symptoms come up.
6.  Make sure that there are no tick parts left embedded in the skin. If there are, pulling it out with tweezers like a splinter or using a drawing salve can be helpful.
7.  Wash the bite area with soap and water and apply an antimicrobial, like rubbing alcohol, to the area. Diluted lavender or this germ-fighting essential oil blend are also good options.

How/Where to Send a Tick For Testing

Testing for tick-borne illness in humans is frequently inaccurate. The ELISA test typically run by healthcare providers in local clinics often comes back negative when other tests show an infection. In fact, it may miss over half of all Lyme cases. A Western Blot test may be more accurate, but only when interpreted by different standards than the CDC’s. 

One of the most trusted laboratories for Lyme disease testing is Igenex.. In addition to Lyme, they also screen for other tick-borne illnesses. One example is ehrlichiosis, which targets white blood cells. Another is babesiosis, which affects red blood cells. They also test for infections like anaplasmosis and Rocky Mountain spotted fever. These co-infections can manifest symptoms similar to Lyme disease. 

For a more budget-friendly alternative, there’s Vibrant Wellness. While comparable to Igenex, it comes at a lower cost. Vibrant Wellness offers comprehensive Lyme panels. They can detect different borrelia species as well as co-infections common with Lyme disease. These companies allow patients to request a home test or send the tick (dead or alive) to have it tested for infections. 

Chances are likely that all will be well if the infection is caught early and handled properly. But that said, here’s what to look for: 

Symptoms of Tick-Borne Illness

According to the CDC, possible symptoms of a tick-borne infection are:

• A relapsing fever and chills (flu-like symptoms)
• Achy joints or muscle aches
• Headache
• Fatigue
• A large circular rash that looks like a bullseye around the bite site (called erythema migrans)

The bullseye rash doesn’t always occur, so it’s critical to check for other symptoms. Children will sometimes develop tick paralysis, which causes temporary numbness and tingling. For a complete list of symptoms, see the CDC’s tick page. 

Dr. Jay Davidson adds that a sore sternum (the bone over the breast) may be another sign of contracting Lyme.

If you suspect tick-related illness, consult with a doctor right away, as early intervention may help. Dr. Davidson recommends taking Ledum palustre, a homeopathic remedy, as a natural first aid. Another option is to apply andrographis tincture on the fresh bite to help prevent disease transmission throughout the body. 

Tick Prevention Is the Best Cure (for Now)

You can take some preventative measures to avoid ticks in the first place, reducing your risk of tick- and other insect bites. The options for battling ticks aren’t perfect (especially if you prefer to avoid chemicals, as I do), and I can only hope we have more options for controlling the Lyme outbreak on the horizon. 

Until then, here are some of the steps we can take today to let our kids go adventuring without worry:

1. Tick-Proof Your Yard

It’s probably no surprise that I don’t recommend professional chemical sprays for the yard, even to reduce ticks. While many companies tout this as “safe,” if it kills ticks, it probably isn’t good for your pets or kids, let alone the environment and other harmless bugs in your yard.

There are quite a few logical (and natural) steps to discourage ticks:

• Keep the grass short. Ticks are commonly found in lawns, particularly in areas with tall grass, dense vegetation, and leaf litter. Keep your lawn well-maintained by mowing regularly and removing tall grass, brush, and leaf litter.
• Prune dense landscaping. Trim back overhanging branches and prune shrubs to allow more sunlight to reach the ground. Ticks prefer shaded, humid environments, so increasing sunlight exposure can make the lawn less hospitable for them.
• Mulch with cedar chips. Studies show ticks and cedar oil don’t mix. Since ticks crawl and don’t fly, try mulching the perimeter of your yard with cedar chips or between your yard and grassy areas to discourage them from crossing.
• Try adding nematodes. Nematodes are microscopic worms that are natural tick predators. You can buy them online or at garden stores and introduce them into your yard, garden, or surrounding wooded areas while watering. Don’t worry — They’re non-toxic and don’t harm beneficial insects like ladybugs. But they can be a big help in controlling tick populations.
• Consider Tick Tubes: Tick tubes are cardboard cylinders filled with treated cotton that mice bring back to their nests. The treated cotton kills ticks on the mice, reducing the likelihood of ticks attaching to humans.
• Get backyard chickens! Besides providing fresh eggs, they eat ticks! Chickens are natural foragers and will peck at insects they encounter, including ticks. They can help reduce ticks in the areas surrounding your house.

2. Use Natural Bug Repellent

Although the EWG (Environmental Working Group) concludes DEET is a reasonably safe option at lower concentrations, it’s not recommended for pregnant women or children under six months. Many studies also point to possible side effects from using DEET and other insect repellents like permethrin, including dizziness, headaches, and even seizures.

While I take ticks and the threat of Lyme disease seriously, I favor using natural bug repellents, especially since studies show essential oils like citronella can be as effective as DEET. My natural bug spray recipe uses several essential oils shown in studies to repel ticks: geranium, citronella, and lemon eucalyptus.

Natural bug repellent is especially useful (and effective) for repelling those tiny nymph ticks you cannot see in a tick check. After all, it’s better to be distasteful to ticks so you don’t get bitten in the first place!

Taking certain herbs as a supplement may help from the inside out. Astragalus is an herb from Traditional Chinese Medicine that may help repel ticks while supporting the immune system. Lyme expert Stephen Buhner recommends adults take 1,000 mg of Astragalus daily to ward off ticks.

3. Check for Ticks Daily

I know it’s not fun, but, with practice, it becomes a habit. Put a full-length mirror in the bathroom, and/or teach kids to check themselves and each other. The black-legged tick nymph most often transmits Lyme disease, and it’s only about the size of a poppy seed. This is the most comprehensive list I’ve found for how to conduct a complete tick check.

I know it’s not easy to get kids to stop what they’re doing and sit still, so we build it into the routine before lunch, dinner, and bedtime, along with the wash hands/brush teeth step. This site has a free activity e-book for teaching young children how to check for ticks.

4. Practice Good Hiking Hygiene

Ticks love wooded trails, tall grassy fields, and areas with dense brush.

But I refuse to let ticks spoil our love for hiking, camping, and just being outdoors in the summer. Be smart when hiking and follow these tips for avoiding ticks:

• Wear protective clothing: Wear long-sleeved shirts when hiking in a high-tick area and tuck pants into socks. This practice can help prevent ticks from crawling onto exposed skin. Light-colored clothing also helps make ticks more visible.
• Choose high boots rather than athletic shoes: Again, you’ll want to avoid easily accessible skin. 
• Wear a wide-brimmed hat: Wide-brimmed hats can keep ticks from crawling from tall brush onto the back of your neck or hair.
• Consider permethrin clothing: I don’t love the idea of using chemicals, but I love the idea of Lyme disease even less! Permethrin is a synthetic version of a natural insecticide found in chrysanthemum flowers. It kills ticks on contact and may be worth considering for those adventuring in high-risk areas.
• Stay on the trails: Ticks love the brush and tall grass. They’re just waiting for you to venture off into the rugged terrain!
• Do an after-hike tick check: Check for ticks before getting in the car after a hike, or use a sticky lint roller on clothes to catch tiny ticks.
• Head to the laundry room! Remove hiking clothes and put them immediately in the dryer for 10 minutes on high heat to kill ticks.
• Finish up with a good soak: Bathe or shower as soon as possible after hiking. Be sure to do so within 2 hours of coming inside.

It might seem like a strange family activity, but we keep robes in the mudroom! That way, we can strip off after hiking, throw everything in the dryer, and head right for the showers.

5. Protect Pets

Pets are also susceptible to tick-borne diseases, and it’s often more challenging to locate ticks because of all that fur. Check dogs and cats thoroughly before allowing them in the house. You can also try applying a few drops of geranium essential oil around a dog’s collar but don’t use this method (or any essential oils) on cats.

Final Thoughts

While these methods can help reduce your risk of tick bites, it’s still important to do regular tick checks, especially during peak tick season (May through August). If you find a tick attached to your skin, remove it right away –the right way– to reduce your risk of tick-borne diseases. If you do develop symptoms, like rash, fever, or muscle aches, seek medical attention immediately.

Have you ever had a tick bite? What did you do? Do you have other ideas to prevent them?

The post Tick Bites: Prevention and Safe Removal appeared first on ClickTribune.

Since I’ve been in the health and wellness world for over a decade, I’ve learned a lot about supplements. As I’ve evolved and my health has improved, so has my supplement usage. I’ve learned a lot about what our bodies need and also which ones work well for me. 

I often get asked which supplements my family and I take. I like to focus on a few core supplements every day. Others I experiment with for different things and seasons to see how they support me. This means I don’t take many supplements on a regular basis. 

And, while I was pregnant or nursing for much of the last ten years, I would focus on my core supplements for pregnancy and nursing.

Why Take Supplements?

Unfortunately, in today’s world, some supplements are needed to maintain health. While I love getting most of my nutrients from food, that’s no longer possible. Declining soil and food quality and the ever-increasing presence of chemicals that can block nutrient absorption have made it almost impossible to get everything we need from food.

However, in the wellness world, there’s a ton of information floating around about supplements. Recommendations are constantly changing, and new products are being offered as new research is released. 

Social media adds another level of information to filter through. It seems like there’s always a hot new supplement that everyone’s taking. And many companies realize the income potential of supplements because they’re consumed daily so they focus on marketing them. 

I know a lot of people who jump on the bandwagon and take the newest supplement without doing research to see how it works for them or if they even need it. Before you know it, you could be taking a whole slew of supplements if you aren’t paying attention! That not only wastes time but money. 

Which Supplements Should You Take?

With all the options available, which supplements are needed to maintain health? I look at supplements in two categories: core supplements and supplements for specific needs. There’s no blanket answer to this question because each person has different nutrient needs and deficiencies. 

But there are some supplements that everyone can benefit from taking most of the time. These are the ones I consider to be my core supplements. I’ll take these most days because of their benefit for overall health. 

Other supplements are more specific to our deficiencies and offer things our bodies might be lacking. It’s our job to find out what our body needs, what works for us, and what doesn’t. Specific health problems can be a good clue of an underlying nutrient deficiency (or rarely, a toxicity) in the body. 

Before Starting Supplements

Before starting any supplements, the first step is to clean up our diet. If we begin with a poor diet and try to add supplements to override it, we’re throwing our money away. Unfortunately, you can’t supplement your way out of eating poorly.

Along with cleaning up your diet, there are other things you want to focus on to make sure your body is functioning at its best. Work to cut out processed foods, get enough sleep, minimize stress, get enough minerals, exercise, hydrate, and take a probiotic. These are all ways to help overcome deficiencies in the body. I like to follow a minimum effective dose plan to get started.

When you’ve dialed in those things and still need an additional boost, supplements may be worth considering. There are several that have been extremely helpful to me (when taken under the care of my health practitioner).

Core Supplements I Regularly Take

As I mentioned, the need for specific supplements varies widely from person to person. However, there are some core supplements that most people benefit from taking. My family takes very few core supplements to support our nutrient-dense diet. I vary these supplements as well so my body doesn’t get used to any one supplement.

Magnesium

Magnesium is a vital mineral in our bodies, responsible for over 3600 chemical reactions alone. And sadly, magnesium deficiency is something most people struggle with.

Magnesium is used in the body for everything from proper hormone function to cell regeneration and healthy bone formation. Having adequate magnesium levels has even been correlated with a lower risk of heart disease.  Correlation doesn’t prove cause, but since magnesium is an important nutrient in many ways, I find it worth supplementing.

My family supplements magnesium in several ways: 

• Magnesium oil spray – This is my favorite way to supplement magnesium. Because it bypasses the digestive system, it’s a more effective way to absorb this mineral.
• Oral magnesium – I alternate between a pill form or a powder form of magnesium sometimes. I like these options when I’m traveling too.
• Magnesium bath – I love enjoying a bath or foot soak with magnesium crystals or even Epsom salts. This alone isn’t usually enough to bring magnesium levels up, but it’s a good addition.

Minerals

Aside from magnesium, many other minerals are important for our health. I’ve been experimenting with different ones and have found some that work well for me. Two minerals I’ve been taking are humic and fulvic acid. Both are organic minerals, meaning they’re plant-based and derived in their natural, ionic state. 

This is a great short podcast to help understand these plant-based minerals. And this episode shares even more information.

Both minerals help with hydration, brain fog, muscle cramps, anxiety, and sleep issues. I like to take these minerals and my athlete kids also take them.

Another mineral that’s important is salt to replace electrolytes. Instead of drinking electrolyte drinks loaded with sugar and other bad chemicals, I like to add LMNT packets to my water. These contain salt, potassium, and magnesium so they’re helpful to replenish after a hard workout.

I’ve also been experimenting with Eidon’s silica recently. It helps manage calcium in our systems and promotes healthy hair, nails, and skin as well as helps with anti-aging. Check out this podcast to learn more about this supplement!

Probiotics

Another element that’s often missing or insufficient in our diets is probiotics. We’ve learned over the years how important our gut bacteria is to our bodies, everything from our brain health to our mental health. 

There are several ways to make sure you get probiotics:

• Eat more probiotic-rich foods – Fermented drinks like kombucha and water kefir and fermented foods like sauerkraut increase your probiotic intake.
• Oral probiotic supplement – When taking a probiotic supplement, make sure to choose a spore-based one so it can survive the digestive process so you’ll get the benefits.
• Oral prebiotic supplement – If you think of your gut as a garden, prebiotics are the fertilizer (or food) for your gut and probiotics. My kids love the way this supplement tastes!

Vitamin K27

This is one I’ve recently begun taking regularly because of all the amazing benefits. As we consume calcium, we want that to go to our teeth and our bones. We don’t want it going into our arteries and blood vessels. Vitamin K2 directs the calcium in our bodies where it needs to go. 

Collagen and Gelatin

Collagen (and its cooked counterpart gelatin) is a protein that comes from bones and cartilage (usually from cows). There’s also a relatively newer version of marine collagen made from fish skin, scales, bones, or cartilage. 

This protein makes up about one-third of the protein in our bodies. Collagen also supports our hair, skin, and nails, and helps with skin elasticity and aging signs. It’s also great for joint health and improving digestion. As we age, the natural collagen in our bodies reduces significantly. This is why it’s important to add it into our diet.

Ways to Get Collagen:

• Homemade bone broth – This is a great source of collagen and an easy way to use leftover bones. If you don’t have time to make it, this brand is also good.
• Add to smoothies – A scoop of collagen in a smoothie gives it a great protein boost.
• Make homemade jello – Use gelatin to make a fun, healthier version of this kid favorite!

It’s important to find collagen and gelatin from a company that sources it from grass-fed, humanely raised cows. This will ensure it’s clean and higher in nutrients. We use this collagen and this gelatin regularly. 

Supplements I Take As Needed

In addition to our regular core supplements, there are some we take as needed. This can include something I’m working on health-wise in the short term. For example, in the summer when I need more sun protection. Or when I’m working on remineralizing my teeth.

For Digestion

When my digestion is feeling slow or sluggish, I add in these digestive enzymes. This supplement helps us absorb more of the vitamins, minerals, and amino acids in the foods we eat. And because you’re digesting the food better, it also gives increased energy, mental clarity, and focus. This supplement also helps avoid food allergies or sensitivities that can happen when protein isn’t fully digested.

For Immune Support

When cold and flu season is upon us, or I feel something coming on, I like to add vitamin C to my supplements. Since we can’t make our own vitamin C, it’s a great boost to your immune system when you need it. But it’s hard to get all you need from food. This supplement is great because it’s made from organic superfoods.

For Anti-Aging and Fighting Cancer

Sulforaphane is a potent cancer-fighting and antibacterial compound found in cruciferous vegetables and sprouts. My favorite way to get this compound is with broccoli sprouts. I usually have some growing in my kitchen and eat them on a regular basis. But when I don’t have time to grow them, I love to add this supplement. It helps block inflammation, support immunity, and enable detoxification.

For Increased Focus

When I’m working on a big project that requires focus or just need to be at the top of my game, I like to add in nootropics. These supplements promote better memory and focus, boost energy, and enhance problem-solving abilities. And they also support long-term brain health. One of my favorites is Qualia Mind, which has 24 ingredients known to support optimal brain function. 

Supplements My Kids Take

Since kids are younger and still growing, I try to focus more on their diet and less on supplements. I make sure they’re consuming a lot of high-quality protein, an abundance of green veggies, and plenty of healthy fats. I do give them some supplements.

Gut Health

Children’s gut flora is still developing, and taking a daily probiotic is important. Supporting it now will have a much greater effect than trying to supplement later in life (though I recommend it then too). If your kids can’t swallow pills, they can be opened and added to food.

My kids also take prebiotics to help the probiotics flourish. They love this one because it tastes delicious! They often use it to take their other supplements with.

I also give my older kids who are athletes digestive enzymes. These aid in their absorption of key amino acids and vitamins, increase their energy levels, and give them better digestion.

Vitamin D

I’m a firm believer that kids should get their vitamin D outside, in the sun, and preferably barefoot. But that’s not always possible. Most children’s vitamins contain vitamin D (though not enough!). Supplementing vitamin D in children can be controversial but I like to. My kids each get a 5,000 IU capsule of vitamin D3 per WEEK. 

Because you don’t want to take too much vitamin D, I check their levels in the winter to make sure their levels are good.

Vitamin C

I always keep vitamin C on hand for when we feel a cold coming on. We’ve avoided many trips to the doctor because of this and homemade elderberry syrup. 

I add about 1/4 tsp of vitamin C powder to the kids’ water or smoothie once a day (it is bitter!). This helps to keep their immune systems bolstered, mainly in the winter. When someone’s sick, we take the full dose of vitamin C powder until we hit bowel tolerance (diarrhea). Then, we back down to 3/4 of the dose until the illness is gone.

Magnesium 

Just like adults, kids can greatly benefit from magnesium supplementation. I typically use this magnesium spray on my kids before bed. It helps them sleep and is an easy way to boost their levels. Sometimes, I’ll add 1/2 cup of Epsom salts or magnesium crystals to their bath water for a relaxing bath.

Once you get your basics of diet, sleep, exercise, and hydration dialed in, start to look at where you feel you’re lacking. If you need more guidance, work with your doctor or practitioner. You can work on getting lab tests to see where you’re deficient or focus on what you need to heal.

What supplements do you take? What do you give your kids? Share below!

The post Vitamins and Supplements For Optimal Health appeared first on ClickTribune.

For moms with little ones getting enough sleep can be a challenge. Especially when there’s a new baby! The resulting sleep deprivation can become unbearable over time.

That’s the challenge baby sleep training methods aim to address.

What is Baby Sleep Training?

Baby sleep training tries to teach infants healthy sleep habits by encouraging them to sleep independently through the night. It typically involves having consistent routines and using specific techniques to help them learn to fall asleep and stay asleep on their own. The idea is that they shouldn’t necessarily rely on rocking, feeding, or being held in the middle of the night.

There are several methods and approaches to baby sleep training (or coaching). What works best depends on the baby’s age and their needs. The main goal is to ensure new parents and everyone in the house get a good night’s sleep over that first year.

Sleep Training Methods

Baby sleep training methods have come about over the last hundred years or so. Originally they were designed to make life more convenient for caregivers and discouraged holding the baby too much for fear of “spoiling” them.

It’s evolved some over the years to have more of a focus on baby’s needs too. The main goal is to help baby sleep better at night so parents can too. Newborns have different needs than babies six months and older. That said, here are some established baby sleep training methods.

Cry It Out Method

The “cry it out” (CIO) method (aka extinction method) is one many of our parents, grandparents, and great-grandparents may have used. It involves allowing the baby to cry for longer and longer times without intervening. The goal is to teach self-soothing by letting them cry until they fall asleep.

One version is to only allow baby to cry for a few minutes at a time. The extreme version is to shut the nursery door at night and no matter what it doesn’t open until morning. This method is highly controversial as it’s thought to put unnecessary stress on the baby.

This method starts with a bedtime routine and parents putting the baby to bed while drowsy. Once the baby is in bed, parents leave the room and don’t return until the baby falls asleep. If the baby wakes and starts to cry, parents don’t intervene. Instead, they allow the baby to cry for a predetermined time before checking on them.

Over several nights, parents gradually increase the length of time they allow the baby to cry before intervening. The goal is to teach the baby to self-soothe and fall asleep independently without relying on parents.

However, this method doesn’t always take into account that babies cry when they have an unmet need. I wouldn’t recommend the cry it out method to help a baby establish good sleep.

The Ferber Method

The Ferber Method is also known as graduated extinction. It was introduced in the 1985-best-selling book, “Solve Your Child’s Sleep Problems” by pediatrician Richard Ferber. It’s a variation of the cry it out method.

This method involves gradually increasing the time intervals between checking on the baby when they cry during naps or at night. Parents gradually extend the number of minutes they wait before comforting the baby according to a strict time table. Again, the goal is to teach them to self-soothe and fall asleep independently.

The Ferber Method also starts with establishing a consistent bedtime routine. This routine helps signal to the baby that it’s time to sleep and prepares them for nighttime sleep.

Instead of rocking or breastfeeding to help the baby fall asleep, parents put their little one to bed while still awake but getting drowsy. When the baby cries after being put to bed, parents wait for a set amount of time before checking on them. During the check-ins, parents briefly reassure the baby by patting them on the back or speaking soothingly. However, they avoid night feedings and cuddling.

Each night, parents gradually increase the length of time between check-ins. Parents are urged not to give in and immediately pick baby up or feed them. While this may work for some babies, the danger is that they may have a legitimate need that’s not being met. Feeling lonely and needing a cuddle is just as legitimate of a need as having a dirty diaper!

Chair Method

The chair method of sleep training is also known as the chair method of bedtime fading. It’s a gentle approach to helping babies learn to fall asleep independently that gradually reduces a parent’s presence in the room. This method works well for babies who have a hard time falling asleep without parental assistance.

Parents start by establishing a consistent bedtime routine and putting the baby to sleep while still awake but drowsy. Once the baby is in bed, parents sit in a chair next to the crib while the baby falls asleep. This provides the baby with a sense of security and comfort knowing that a parent is nearby.

Over several nights, parents gradually move the chair farther away from the crib while the baby falls asleep. The goal is to gradually reduce a parent’s presence in the room while still providing reassurance and support. Once the chair is positioned at a comfortable distance from the crib, parents can leave the room once the baby is asleep.

If there are night wakings with fussing, parents can briefly comfort the baby without picking them up. They can then return to the chair until the baby falls asleep again. Parents may need to repeat the process over several nights or weeks until the baby learns to fall asleep without parental presence in the room.

Pick-Up/Put-Down Method

The pick-up/put-down method, also known as PU/PD, is a gentle sleep training approach that teaches self-soothing but includes reassurance from a parent. This method is often used for parents who prefer a hands-on approach to sleep training.

Parents pick up the baby when they cry, soothe them until they are calm but drowsy, and then place them back in the crib. The soothing may involve gentle rocking, patting, or soothing sounds like shhhh or singing. The parent repeats the method until the baby falls asleep independently.

Other Tips and Tricks to Enhance Any Method

Establishing a consistent bedtime routine, such as bathing, reading a book, and dimming the lights, can signal to the baby that it’s time to sleep and help them wind down. Swaddling infants who crib sleep can also help them feel like they’re being cuddled.

I’ve recently discovered this weighted sleeper from Dreamland Baby, which is like a weighted blanket for babies. It’s great for babies who like the feeling of being held all the time. Use the code MAMA20 to save 20% site-wide and get free shipping.

You’ve probably heard me talk about the importance of morning sunlight for setting circadian rhythms. Turns out it’s also important for babies. Research shows that babies who get more outside time in the sunlight sleep better at night.

Another tip for supporting infant sleep is to create an environment that promotes better sleep. It may mean adding room-darkening curtains or a white noise machine.

Pairing a good sleep environment with a consistent bedtime routine and sleep schedule can make a significant difference in re-enforcing a good sleep-wake cycle.

When Should You Start Sleep Training?

So, how do parents or caregivers know when to start sleep training babies? A general guideline is to wait on newborn sleep training until they’re at least 6 months old. Baby’s sleep cycles are just starting to develop around 3-4 months. They haven’t fully developed until they’re about 6 months old.

The circadian rhythm which regulates our sleep-wake cycles as an adult takes time to mature. In those first few months of life, a baby’s cues to fall asleep and wake up depend not only on darkness but also on social cues like eating times and a bedtime routine. So, consider waiting until the baby is at least 6 months, maybe even 8 months of age.

Sleep Regression

Many families also notice sleep regression around the 4-month mark. Baby can become really restless and even good sleepers wake up fussy through the night. Some experts believe this is a normal part of childhood development, but some moms aren’t so sure.

There are plenty of anecdotal reports from moms who say they noticed a big difference in their baby’s sleep patterns immediately after the 2,4, and/or 6-month vaccinations. They noticed increased restlessness, fussiness, waking in the night and sometimes prolonged screaming or crying.

One study found that babies were much more likely to be very sleepy in the 24 hours after vaccines. However, they didn’t look at how sleep patterns were affected in the days and weeks to come. What we do know is that vaccines can play a role in a baby’s sleep quality.

What Does the Science Have to Say on Sleep Training?

While there have been a handful of studies done on infant sleep training, the quality is mixed. Overall they show different sleep training methods can help some babies sleep some of the time. Many of these sleep gains disappear by the time babies reach toddlerhood.

It’s also unclear what the long-term consequences are on emotional, psychological, and ultimately physical health. One of the main arguments in favor of cry-it-out sleep training methods is that they train babies to self-soothe and become independent. However, research has shown the opposite may be true.

When caregivers respond to babies’ needs right away they’re more likely to become independent children. Animal studies also give some interesting insight into the parent and baby relationship. According to a 2001 study:

“In studies of rats with high or low nurturing mothers, there is a critical period for turning on genes that control anxiety for the rest of life
If in the first 10 days of life you have a low nurturing rat mother, the gene never gets turned on and the rat is anxious towards new situations for the rest of its life, unless drugs are administered to alleviate the anxiety. These researchers say that there are hundreds of genes affected by nurturance.
Similar mechanisms are found in human brains—caregiver behavior matters for turning genes on and off.”

If there’s prolonged stress early on in life it also harms how the vagus nerve forms. This dysfunction is linked with autoimmune disorders and digestive problems later in life. The Body Keeps the Score is one of my favorite books on the subject!

Is Sleep Training Harmful?

All that being said does this mean that if your baby ever cries they’ll be scarred for life? While it’s important to meet our baby’s needs, we can’t prevent them from ever having stress. It’s all about finding the balance that works best for your baby’s individual needs.

One big downside to strict sleep training methods is they don’t take into account your baby. Extinction methods encourage parents to ignore their gut instincts and instead follow a timetable.

Sometimes baby is crying because they’re hungry, or have reflux, or another underlying medical issue. The more we can connect with our baby’s natural patterns and emotions the easier it is to discern what’s keeping them up at night.

There’s no one-size-fits-all approach when it comes to baby sleep. The main things to consider are committing to a consistent bedtime routine and doing your best to meet the baby’s needs. Parents should consider their baby’s age and temperament, as well as their parenting philosophy and comfort level when considering sleep training techniques.

What I Did

When I had a new baby, I co-slept/bed-shared with my babies when they were very young. Co-sleeping refers to sharing a sleeping space with the infant. But that can either mean in the same bed or within close proximity. Co-sleeping not only enhances emotional connection and reduces stress, it can even help synchronize sleep patterns.

Of course, it’s crucial to practice safe sleep practices to minimize the risk of accidents. Dr. James McKenna is widely considered one of the top experts on safe infant cosleeping. He recommends bedsharing only with breastfed infants and room sharing or using a side sleeper instead with bottle-fed babies.

The reason is that breastfeeding moms and babies intuitively respond to each other and become synchronized. Babies who are bottle-fed don’t develop the same sleeping patterns which can make bedsharing dangerous. Co-sleeping may not be suitable for everyone, so do what works best for your family.

I love the idea of baby-led sleep where parents adapt to the baby’s needs. I read The Sleep Lady’s books when I had my first baby. It taught me how newborns don’t have developed sleep-wake cycles and that parents have to provide that for them for the first six months or so.

That’s why co-sleeping made sense to me in those early months. Sleep training is likely more effective after those initial six months. The main thing is to help mom, baby, and the rest of the family get more restful sleep.

What have you done to train your baby to sleep through the night? What worked best? Share with us below!

The post Should You Try Baby Sleep Training? appeared first on ClickTribune.

After more than a decade of researching wellness, I’ve realized there’s no “one-size-fits-all” approach to health. Instead, each person has unique needs. This means we need to investigate what works for our bodies, and what doesn’t.

For example, I reversed my Hashimoto’s and lost weight by finding adaptations that worked for me. But those same solutions might not work for others. This is why I don’t give specifics on which supplements I take each day or what my day looks like. My routine is largely irrelevant to what will work best for you because we’re all so different.

Each of us has the responsibility to investigate our own optimal health solutions. Using a minimum effective dose (MED) approach to health and wellness is a great way to get started. This involves applying the smallest dose to maximize the desired outcome.

What’s the Minimum Effective Dose Approach?

Taking a minimum effective dose (MED) approach to wellness can help make the adjustment less overwhelming so that you don’t give up simply because you don’t have enough time. It’s a great starting point for effecting change.

The basic concept here is finding the lowest dose needed to accomplish the greatest change. This applies in both nutrition, fitness, and wellness. In many cases, more isn’t better!

In his book The 4-Hour Body, Tim Ferriss provides a great analogy for this concept. Here’s an easy way to look at it: Water boils at 212 degrees F. This is the MED. Raising the temperature won’t make the water “more boiled,” so it’s a waste of energy.

As Ferris explains, two important MEDs when it comes to fitness and health are:

1. To remove stored fat, do the least necessary to trigger a fat-loss cascade of specific hormones.
2. To add muscle, do the least necessary to trigger local and systemic growth mechanisms.

Although there’s no magic solution that works for everyone, some health strategies are universally beneficial to all bodies. Building health by first mastering the basics allows us to create forward momentum. Then, we can tweak our individual needs to find the top needle movers for us.

Seven Common Health Strategies to Use Minimum Effective Doses

1. Clean Eating

When it comes to food, I like to keep it simple by focusing on clean eating. Michael Pollan’s words ring true here: “Eat real food. Not too much. Mostly plants.”

There are so many options for diets today that it’s overwhelming. The right diet varies for each person and is based on many factors. And there are more reasons to follow a specific diet than just losing weight. Diets help us balance our hormones and keep blood sugar under control, giving us more energy and better sleep. It’s also important to eliminate things we’re sensitive or allergic to so our bodies can heal.

For example, green beans are considered pretty healthy, but I have an IgE response to them, so I avoid them. Other people might find that nightshades bother them so they eliminate those.

Often, the best approach to clean eating is a balanced plan that you can stick to. We know the statistics that those who over-diet tend to be less healthy and abandon their eating plan in the long run. A less-than-perfect plan you’ll stick to will win out over an extreme one you’ll despise in a week.

Nutrition Minimum Effective Dose

• Get rid of all processed foods, and remove sugar from your diet.

• Avoid drinking your calories (soda, diet soda, juice, etc.).
• Get enough protein, (especially in the morning) around 1-2 grams of protein per pound of ideal body weight
• Consume a wide variety of veggies at every meal, organic whenever possible.
• Fast or intermittent fast once a week.
• Optimize vitamin D levels.
• Take a spore-based probiotic daily.
• Batch cook to make meal time easy.

2. Sleep

The importance of sleep is one of the few things all health experts seem to agree on. I’ve never heard anyone claim we can be more healthy by sleeping less or having poor sleep habits. Many experts claim sleep is much more important than diet or exercise. We can’t out-diet or out-exercise poor sleep.

Just like with nutrition, optimal sleep amounts and approaches can vary, but we all need good sleep.

I’ve found it helpful to track my sleep using an Oura ring, so I can see the impact different changes have on my sleep. This data helped me understand that getting to bed by 10:30 has a noticeable effect on my deep sleep and REM. I also noticed that drinking any kind of alcohol reduced both of these.

Sleep Minimum Effective Dose

• Sleep in complete darkness (this post explains how to optimize your sleep environment).
• Optimize nighttime temperature. Sleeping in the range of 60-67 degrees appears to be best optimal.
• Use the 4-7-8 breathing method as recommended by podcast guest Dr. Andrew Weil. Breathe in for a count of 4, hold for a count of 7, and exhale for an 8 count.
• Avoid caffeine after noon.
• Try magnesium for better sleep. You can either use a magnesium spray, take an Epsom salt bath, or take an oral supplement.
• Avoid artificial light after dark. After the sun goes down, I avoid screens and use orange light bulbs in our home. If we watch a movie or I look at my phone, I use the f.lux app or wear blue blocker glasses.
• Put your feet or legs up before bed. I find it most effective to lay on the ground with my feet up at a 90-degree angle on a chair or my legs straight up against a wall for 10-15 minutes.
• Consider a weighted blanket if you have a hard time falling or staying asleep.
• Strive to get 5-10 minutes of direct sunlight first thing in the morning. This helps set your circadian rhythm so your body knows when it’s time to sleep at night.

3. Hydrate

Did you know that our bodies are made up of about 60% water? Hydration is one of the most important things we can do for our bodies. It will help increase energy, make your skin glow, keep you feeling full longer, and filter out the bad things in your body.

The water in our bodies isn’t regular water but salt water. We don’t want to overhydrate and mess up the delicate balance of minerals. It’s important to increase salt and other minerals as we increase our water intake. Doing this will allow us to absorb more water.

Since I’ve started drinking 32 ounces of water with a teaspoon of salt in it just once a day, my skin is so soft, even in the winter.

Hydration Minimum Effective Dose

4. Movement

We don’t need only an hour of the same workout every day as much as we need normal and consistent movement. An hour of exercise won’t undo the damage of being sedentary the rest of the day.

One study showed that, in some tests, smokers are actually healthier than non-smokers in a work environment because they get up and move multiple times per day. I’m definitely not advocating smoking. But what if we all pretended like we had to go outside every hour or two and walk around for ten minutes…

Working out is important, especially when it comes to things like strength training and high-intensity exercise, which have long-lasting benefits for the heart, bones, and brain. This post shares some great workouts to try out at home.

Throughout the day, make sure to get down on the floor, play with your kids, chase them at the playground, or do any other functional movements you can sneak in. And if you do work at a desk, take frequent breaks.

Fitness Minimum Effective Dose

• Get low-level movement as much as possible throughout the day (walking, hiking, or even just changing positions).
• If you have a job that requires sitting, consider alternative chairs that allow movement or sitting on a medicine ball. Or, take the advice of podcast guest Aaron Alexander and adopt “floor culture.” Sitting on the floor naturally leads to more movement and better posture.
• Do some high-intensity work once or twice a week. This could be 75 consecutive kettlebell swings with max weight done 3 times a week. Work up to 150 continuous reps.
• Try sprinting twice a week! This post gives you a great plan to get started.
• Do strength training at least two times a week. This strengthens our bones, which is important as we age. Just start slow to avoid overtraining and injury.
• Jump every day. This could be light jumping on a trampoline or rebounder or jumping jacks. This also helps our bones.

5. Connection

This pillar is one of the closest I’ve found to being universally applicable. Close relationships and a strong community are absolutely vital to our health. Human connection is more statistically important than quitting smoking and twice as important as exercise. It improves longevity by up to 50%. The lack of social connection is a greater detriment to our health than obesity, smoking, poor diet, or lack of exercise.

In other words, it probably should be the first and most important factor on this list. If you don’t have this part optimized, it’s worth being your top priority. Yet, in a more socially connected world, we’re reeling from a lack of true human connection because of digital distractions.

• Nurture your most important relationships. Have a regular date night with your spouse. Or plan a family game night once a week. Eat dinner together as a family as often as possible.
• Cultivate and strengthen friendships through regular get-togethers. Plan a moms’ night or a dinner party rotation with some friends.
• Make plans for regular check-ins with friends who live far away. Text, video chats, or phone calls are great ways to do this. Or try an app like Marco Polo to send each other video messages.
• Meet your neighbors. If there are any you enjoy spending time with, make it a regular thing.
• Volunteer at a local nonprofit. This helps you feel more vested in your community and meet new people.
• Search for a group (or start one) related to a hobby you enjoy. Do you love to sew, paint, or knit? Are you an avid reader? Want to hike more? Find meet-up groups in your area and meet new friends.

6. Breathe

Stress is another huge problem in our world. Like sleep and community, it can have a bigger impact on health than food or exercise. Yet most of us aren’t managing it well.

Managing stress is a daily practice and looks different for everyone. This includes reducing bad stress and finding (and increasing) sources of good stress. These small good stressors are hormetic, meaning low-level stresses that have a beneficial effect on the body in the long term. Think of it as the biological equivalent of “that which does not kill me makes me stronger.”

Heart Rate Variability (HRV) is a helpful metric for learning about your body’s response to stress. It’s essentially the measure of the variability between your heartbeats. It’s considered a good predictor of health and longevity and is connected to the autonomic nervous system. 

A higher HRV is typically correlated with a lower risk of death and a longer life expectancy. I track HRV using my Oura Ring. I’ve found that regular breathing exercises, meditation, sauna/cold plunge use, and movement all improve my heart rate variability and decrease my stress.

Stress Minimum Effective Dose

• Find the practice that calms and centers you. It might be meditation, prayer, time outside, or something else, but find it and be consistent.
• Consider other stress reducers like sauna, cold plunge, or high-intensity exercise.
• If working with a doctor or practitioner, consider supplements that help the body deal with stress. These may include adaptogens like Ashwagandha, healthy fats like Omega-3s, antioxidants like green tea, or herbs like lemon balm.
• Journal. I personally like The Daily Stoic and the corresponding journal.
• Spend time with those you love. As mentioned above, human connection and strong relationships are the antidote for many sources of stress.
• Track your HRV and see what makes a difference for you. If you can’t track your HRV, just focus on doing more of the things that make you feel better.
• Try tapping to reduce stress (learn more about it in this post or in this podcast episode).

7. Intention

You can’t get somewhere unless you know where you’re going. Many of us have vague health goals, like “lose weight” or “get healthier,” but we haven’t clearly defined them or made a roadmap for getting there.

Wellness is a long-term journey, not a short-term goal. Having a clear and defined focus can help the process. These also help us move past more vanity-based metrics like the number on a scale and toward overall health and balance. This post gives you a plan to determine your intentions and help with motivation.

I find I’m most motivated and consistent when I’m moving toward a specific goal. For instance, lifting a certain amount of weight, improving a blood marker or HRV measurement, or improving my sleep. I track most of this using apps (like Oura, My Fitness Pal, or other health apps) and am able to see patterns.

Intention Minimum Effective Dose

• Make a list of all the things you want to accomplish and pick one to focus on at a time.
• Break your goal down into small tasks. This will help you figure out how to reach it. An even better step is to put those tasks on your calendar.
• Find your favorite app or tracking device to watch your progress. You can also keep a health journal.
• Try habit stacking.

It’s no secret we deal with many stressors daily, including less-than-optimal food, a sedentary lifestyle, high levels of stress, and a lack of true human connection. The last thing we need is to add more stress by feeling like we aren’t doing enough or we’re getting these things wrong.

Stress and guilt over these things can be as problematic as the actual problems we’re trying to fix, so finding a good mindset and balance is important.

What are your health goals? Have you found any MEDs related to health or fitness? Share below!

The post The Magic of the Minimum Effective Dose For Wellness appeared first on ClickTribune.

Renowned for their thick leaves and earthy flavor, collard greens are a culinary staple and a powerhouse of nutrients. They’re one of the first vegetables to pop up in my garden in the spring and I love incorporating them into soups and stir-fries. Here’s more on their health benefits and how you can make this versatile leafy green taste great (so even the kids will eat it!).

What Are Collard Greens?

Collard greens are one of those “green leafy vegetables” you’re always hearing about. They may also be a vegetable that’s harder to get kids to eat (more on that later). Collards and other leafy greens are the superstar veggies that can help you get enough calcium without dairy. But that’s not all they do.

Collards are also part of a family called cruciferous vegetables, or “brassica.” Other members of this family include broccoli, cauliflower, bok choy, and Brussels sprouts. However, radishes, turnips, and horseradish are also brassicas. 

Collards and other brassica vegetables are also known for a detoxification substance called sulforaphane. Sulforaphane may fight inflammation, support balanced hormones, and protect against chronic disease. It’s so sought after that it’s also available as a supplement (I use BrocElite).

While broccoli sprouts are the best food source, collards also provide this super nutrient.

Why Are Collard Greens Good for You?

Collard greens are an excellent way to get phytonutrients on an overall low-carbohydrate diet. Their carbohydrates primarily appear as dietary fiber. While not fully digested, fiber helps to maintain a healthy microbiome. 

Nutritional Breakdown of Collard Greens 

Collard greens are incredibly nutritious and rich in vitamins. They’re packed with vitamin A (as beta carotene), B vitamins (especially folate), and vitamin C. One cup of collard greens has over 300% of the daily value for vitamin A. It also provides over 50% of the daily value of vitamin C and nearly half (44%) of the daily value of folate. While folic acid is made in a lab, folate is the naturally occurring version.

Along with kale, mustard greens, and Swiss chard, collards are one of the best sources of vitamin K1. One cup of collards supplies 836 mcg of vitamin K1. That’s a whopping 1,045 percent of the recommended daily value! Collards also provide important minerals like potassium, manganese, calcium, magnesium, and phosphorus, supporting bones, muscles, and overall health. 

These vitamins, minerals, and other nutrients are part of why collard greens are so beneficial to our health. You’ll notice they support many systems of the body, including the circulatory, gastrointestinal, and immune systems.

6 Health Benefits of Collard Greens

Here are six research-backed ways collard greens may support your overall health:

1. Promoting Heart Health 

Many nutrients in collards are known for benefitting metabolic syndrome and reducing the risk of heart disease. The fiber and potassium in collards help to lower blood pressure and blood sugar. This alone can help to lower the risk of heart attacks, strokes, and type 2 diabetes.

2. Anti-Cancer Effects 

Collard greens provide vitamin A (as beta carotene) and vitamin C. For those reasons and more, collards support a healthy immune system. A robust immune response is critical for protecting the body against cancer. 

Collard greens also have compounds like glucosinolates and sulforaphane, which are both subjects of cancer research. Glucosinolates are compounds that are converted to isothiocyanate (ITC). ITC protects the cells from damage that could lead to cancer.

Increasing leafy green vegetables like collards in the diet is a known method for reducing cancer risk. Studies have shown benefits for prostate, breast, skin, bladder, oral, and colon cancers. 

3. Supporting Bone Health 

Along with vitamin K2 found in animal foods, the vitamin K1 in collard greens is crucial for bone health. Our bodies need vitamin K for calcium absorption and to reduce the risk of fractures. The combination of calcium, vitamin K, and vitamin D (from both plant and animal foods) helps guard against developing osteoporosis.

4. Good For The Eyes

Collards can also powerfully support eye health. An excellent source of beta carotene (pro-vitamin A) and lutein, collard greens can help maintain healthy vision over time. Getting plenty of leafy greens like collards may lead to a lower risk of age-related macular degeneration.

5. Anti-Inflammatory Properties 

Some compounds in collard greens have anti-inflammatory properties. For that reason, including them regularly may benefit conditions like arthritis and other inflammatory diseases. Antioxidants in collards like lutein, carotenoids, and zeaxanthin help fight free radicals. The reduced oxidative stress throughout the body helps to lower inflammation.

6. Supporting Gut Health

The fiber in leafy greens supports digestive health by promoting a healthy microbiome. Ultimately, that can contribute to regularity and avoiding constipation. It may even support weight loss. Researchers have also found a unique sugar in green leafy vegetables called sulfoquinovose (SQ). This sugar helps feed good gut bacteria, supporting digestion.

Who Should Avoid Collard Greens?

Collard greens are an excellent food for the vast majority of us. However, those currently on blood thinning medications like Warfarin should be cautious.

Because collards are high in vitamin K (named after the German word Koagulationsvitamin), they promote blood clotting. That’s usually a good thing, as it keeps us from bleeding out in case of an injury. However, it also means foods high in vitamin K can interfere with how blood-thinning drugs work. If you plan on adding more leafy greens to your diet, be sure to keep your doctor in the loop. 

Occasionally, collard greens may come up on a food allergy test. If that’s the case, you’ll want to avoid them until your immune system is back in balance.

Collard greens otherwise don’t tend to have side effects — unless you eat large amounts. In that case, the fiber may cause uncomfortable bloating and digestive distress. A serving or two goes a long way!

What About Oxalates?

Some people may wonder whether collard greens are high in oxalates. Oxalates are compounds in certain plants that may cause health issues if your gut bacteria cannot break them down. 

Overall, collard greens are lower in oxalates than spinach, kale, and other leafy greens. If you’re limiting your oxalates because of hypothyroidism, kidney stones, or other health conditions, collards can be a safer option.

How to Get Your Collard Greens In

When shopping for collard greens, look for fresh-looking, dark green leaves with no blemishes or wilting. The freshest leaves come straight from the garden. They’re excellent sauteed on the stovetop with olive oil and garlic. However, they’re quite versatile and work well in many dishes. Here are some ways to incorporate more collards into your meals:

• Salads: Finely chop or shred the greens and use them as a base for salads. Massage the leaves with olive oil and lemon juice to soften them, like you would kale. For example, substitute them for kale in this salad recipe.  
• Soups and Stews: Add chopped collards to soups, stews, or broths. They add nutrients and a unique flavor. Try collards in place of kale in Sweet Potato Zuppa Toscana.
• Wraps: Use blanched collard leaves as a healthier alternative to tortillas or wraps. Fill them with your favorite ingredients like hummus, vegetables, and your favorite protein. Raw collard greens are popular in raw food diets as wraps. Give it a try by using collards instead of chard in this delicious Chard Wrapped Salmon recipe. 
• Stuffed Collard Leaves: Make stuffed collard greens by filling blanched leaves with a mixture of grains, beans, and spices, then rolling them up and baking or steaming them until tender.
• Braised Collard Greens: Slow-cook collard greens with broth, onions, and your choice of seasoning until tender and flavorful. Red pepper flakes can add an extra zing. In the American South, collard greens are a popular side dish. Southerners like to flavor them with bacon fat and garlic and serve them alongside smoked pork.
• Green Smoothies: You can also use them in smoothies for an added nutrient boost. They blend well with fruits and other greens like spinach. A high-speed blender works best for those tough leaves.  

Whether cooked or raw, collard greens offer a unique taste and texture that can complement a wide range of dishes.

Do you eat collard greens? What’s your favorite way to prepare them? Share with us below!

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