The Best Shiny Hair Hacks, According to Stylists
The post Can You Stop Hair from Turning Gray by Addressing the *Root* Causes? appeared first on HUM Nutrition Blog.
]]>We all know aging is inevitable—try as we might to delay it. Most of us start to see signs of aging all over—in sun-damaged skin that leads to wrinkles, reduced muscle strength, and shifts in our sleeping patterns and energy levels. But one of the most obvious signs of aging is what happens to our hair: It turns gray.
The medical term for going gray is canities. This refers to the diminishment of pigment in the hair shaft, causing it to acquire a gray or white color, explains Brendan Camp, MD, a Manhattan-based dermatologist at MDCS Dermatology. “The process by which hair grays or turns white as a result of aging is due to the loss of melanocyte stem cells within the hair follicle,” he says. “Melanocytes are cells that make pigment, which is incorporated into the hair shaft, giving hair its distinctive color.” When these melanocytes start to reduce and their count is not replenished, the pigment in the hair shaft is also reduced, eventually causing the hair to turn white.
Also, you may have heard that you can exacerbate gray hair by plucking… but this is totally untrue. While plucking a hair can damage a follicle so that it may not grow back, doing so will not trigger the formation of additional gray hairs, says Dr. Camp. There are, however, some factors that do influence how early or to what extent one might go gray. It mostly has to do with genetics. For example, those of Asian and African descent often go gray later in life than Caucasians, explains stylist Penny James, IAT-certified trichologist and owner of Penny James Salon in New York City.
Yet there are other factors that need to be taken into account when it comes to premature graying. Here’s a look at some of the most common causes of gray hair, and what you can do to potentially offset premature grays.
Why Does Hair Turn Gray?
Here are five key factors that cause hair to turn gray:
1. Genetics
Again, your genes have a lot to do with whether or not you’ll go gray—and how early. In addition to your ethnic background, you may have a certain gene known as interferon regulatory factor 4 (IRF 4), which may help to regulate melanin production. Additionally, certain genetic conditions may be associated with premature graying. “Those who have a history of eczema or asthma are more likely to experience premature graying,” says Marisa Garshick, MD, FAAD, a board-certified dermatologist at Medical Dermatology & Cosmetic Surgery (MDCS) in New York City.
2. Stress
Though more research is needed, stress may contribute to premature graying. “Stress leads to oxidative damage, which can lead to damage to the pigment-producing cells, leading to less melanin being produced,” explains Dr. Garshick. One study published in the journal Nature was able to support this theory by showing that a stress response in mice led to a decrease in melanocyte stem cells, which can lead to graying.
3. Autoimmune Conditions
A host of autoimmune conditions may make you more susceptible to going gray sooner. With any manifestation of autoimmunity, your immune system is essentially attacking itself. With certain hair- and skin-related conditions such as vitiligo and alopecia, it can attack the cells on the scalp, thus reducing the pigment and causing hair to turn gray.
4. Vitamin Deficiencies
Gray hair may also be the result of being deficient in certain nutrients—namely vitamin B12. Individuals lacking B12 in large amounts “have been shown to be more likely to experience premature graying, also suggesting that maintaining adequate B12 may help to [offset] premature graying,” says Dr. Garshick.
5. Smoking
We all know smoking is far from healthy, but perhaps you never associated it with going gray early. One study published in the Indian Dermatology Online Journal showed this connection. It found that smokers were at a greater risk of premature graying than nonsmokers. Dr. Garshick notes that smoking increases your exposure to oxidative stress, which can then lead to reduced pigment in the hair follicles.
Can You Stop Your Hair from Graying?
You can’t control everything, especially in regards to aging. After all, aging is the number one cause of gray hair. However, you may be able to reduce your exposure to certain elements that may exacerbate your grays.
A great place to start is your diet. “Ensuring that your diet includes antioxidant foods, including fresh fruits and vegetables, olive oil, fish, and green tea may help with graying,” says Dr. Camp.
It’s also a good idea to curb your lifestyle habits to make sure you’re not doing anything that could expedite the growth of grays, such as smoking. “If you are a smoker, stop smoking because of the oxidative damage it causes on many parts of the body, including hair follicles,” Dr. Camp adds.
Excessive alcohol intake may also lead to early grays. One study published in the International Journal of Trichology suggested that maintaining a normal weight, following a proper diet, and reducing alcohol consumption may help to offset graying.
Supplementation may also play a fundamental role, especially when it comes to ensuring you’re getting adequate nutrients. For example, HUM’s Hair Strong Gummies contain a blend of hair fortifying nutrients—including B12 (refer to Dr. Garshick’s callout on the vitamin’s influence on gray hair above). The hair supplement also includes Fo-Ti, a revered plant in Traditional Chinese Medicine that has a positive impact on gray hair by maintaining your natural hair color and delaying the development of new grays.
Lastly, Dr. Camp recommends maintaining good health and sleep hygiene. “Exercising and getting enough sleep will keep your body healthy so that it can effectively address insults that can contribute to aging or graying hair,” he says.
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]]>The post The Results Are In: HUM’s Fan Club Is Clinically-Proven to Decrease Menopause Symptoms in 90% of Users appeared first on HUM Nutrition Blog.
]]>The impact that menopause can have on daily life is often overlooked and women have few options to help them manage perimenopause and menopause symptoms.
To give women a natural, estrogen-free solution to help reduce 11 common symptoms of menopause and perimenopause, HUM created Fan Club. Fan Club contains three key ingredients that have individually been studied to support symptoms of menopause like hot flashes, night sweats, sleeplessness, mood swings, heart racing, and fatigue.
Fan Club’s standout ingredients are:
- Siberian rhubarb root extract
- The probiotic Lactobacillus plantarum DR7
- Grape seed extract
Together, these ingredients are a powerful tool for managing symptoms and helping women regain control of their lives during perimenopause and menopause. But just how powerful are they?
We put Fan Club to the test. Or rather, took it to the lab to get clinically-backed results.
“The ingredients we use in Fan Club have really robust evidence to support their effect of improving many menopause symptoms,” says Jennifer Martin-Biggers, PhD, MS, RDN, the VP of scientific affairs and education at HUM Nutrition. “It was important for us to support users of Fan Club with additional science to show how efficacious this can be to help relieve a variety of symptoms.”
Find out how well it performed under the microscope.
How the Study Worked
To ensure no bias in our study, we worked with an independent, third-party clinical research lab in California to perform a randomized, double-blind, placebo-controlled clinical study. The lab enrolled over 100 women experiencing menopause symptoms to participate.
The research lab adhered to clinical research ethical and legal requirements. To ensure that a clinical study is conducted ethically, an independent ethics committee, called an Institutional Review Board (IRB), reviewed the study plans to make sure it was safe and designed according to research standards.
The final study included 111 perimenopausal women with mild, moderate, or severe symptoms.
The participants were split up into two groups, either the experimental group that received Fan Club, or the control group that was given a placebo. Neither the study administrators nor the participants knew which group they were in.
Both groups were instructed to take the active or placebo supplement once daily for 8 weeks. They were given surveys to assess their symptoms at baseline, and then 30 and 60 days after beginning the supplement.
Questions in the survey were designed to assess changes in menopause symptoms including hot flash and night sweat frequency and severity of 11 total menopause symptoms, as well as hours slept.
Result Highlights
The majority of participants started to see results between three to four weeks. After four weeks of taking Fan Club once per day, the experimental group had significant improvements in symptoms.
- 90% of participants witnessed positive results
- 87% of participants had fewer hot flashes
- The number of hot flashes participants had decreased by 60%
- Participants had a 40% decrease in total symptom score
- 64% of participants had fewer sleep problems, and as a bonus, they slept on average 48 minutes longer
- 72% of participants had sex drive improvements
- 49% of participants had less vaginal dryness
- 64% of participants felt less irritable
Statistical analysis showed these results to be statistically significantly decreased among participants in the Fan Club group, compared to those in the placebo group. An evaluation of statistical significance is performed with study data to help quantify if a result is due to chance or actually a result of efficacy or performance. The statistical significance of the Fan Club study indicates the formula is clinically efficacious.
Women also reported significant decreases in the frequency and severity of other menopause symptoms including:
- Heart racing
- Joint and muscle discomfort
- Restlessness
- Mood swings
- Bladder problems
- Exhaustion
“The most impressive result is that this study tells us Fan Club starts to have a profound effect alleviating symptoms as soon as 4 weeks after taking it, and these results persist,” explains Dr. Martin-Biggers.
Throughout the course of the eight-week study, there were no adverse events reported related to Fan Club.
What Users Had to Say
While the numbers speak for themselves, we thought we’d let our trial participants do the talking, too, because their love for Fan Club is unmatched. Here’s what a few had to say about their experience after 8 weeks of taking Fan Club.
“I absolutely LOVE this product ‘cause it actually works! It has literally given my life back to me! I cannot THANK YOU enough!!!”
“I hope at the end of the test that we’re able to buy this because I’m crying happy tears just writing about this.”
“I feel very different to the way I felt 2 months ago. I have only experienced one hot flash in the past month and several other beneficial changes.”
“I no longer have hot flashes, sweating a lot, or sleeplessness. My mood and anxiety have ceased as well! My overall well-being has improved drastically!”
“I’ve tried so many different things and nothing has worked since this.”
Join the Fan Club
We’re so happy at the results of the randomized, double-blind, placebo-controlled clinical study of Fan Club, but even more, encouraged by the meaningful impact Fan Club can have on the lives of women going through perimenopause and menopause.
“I am thrilled with the results but not surprised by them as the ingredients we used have great science supporting their effectiveness,” says Dr. Martin-Biggers.
Ready to join the Fan Club with us? (We thought so!) If you’re dealing with menopausal symptoms, Fan Club is the perfect supplement to add to your daily routine, says Dr. Martin-Biggers.
The post The Results Are In: HUM’s Fan Club Is Clinically-Proven to Decrease Menopause Symptoms in 90% of Users appeared first on HUM Nutrition Blog.
]]>The post In Your 40s? You’ll Want to Add These 7 Foods To Your Diet appeared first on HUM Nutrition Blog.
]]>Perimenopause is something that isn’t commonly talked about (but should be). And yet, the symptoms—insomnia, hot flashes, mood changes—can be life-altering. Many women in the early stages of perimenopause may not even realize that the symptoms they’re experiencing are a result of hormonal shifts.
While you may feel like leaning into comfort foods to cope during this time, getting smart about your nutrition can actually support your body and improve symptoms. Find out how hormonal changes during perimenopause can change your nutritional needs and why a targeted perimenopause diet can help you feel more like yourself.
What is perimenopause?
Perimenopause is defined as the years that precede menopause, the time when you stop menstruating, according to The American College of Obstetricians and Gynecologists (ACOG). On average, menopause happens at age 51, and symptoms of perimenopause can persist for four to eight years as your body makes the transition, notes The North American Menopause Society (NAMS).
It all starts, though, in your mid- to late-30s when your hormones start to shift, says Erica Leon, RDN, an expert in menopause nutrition. Perimenopause typically occurs in your 40s. Notably, levels of estrogen and progesterone begin to decrease, though as they do so, these hormones may also fluctuate. The most likely initial sign of perimenopause? Your periods begin to change. “Some women notice that they are longer, heavier, or their cycles shorten,” she explains.
That hormone rollercoaster is what brings about symptoms such as perimenopause weight gain, difficulty sleeping, mood changes, low mood, hot flashes, loss of libido, brain fog, joint pain, and vaginal and skin dryness, among many others, says Leon.
Why your diet should shift during perimenopause
“Estrogen has an important role in every single system in the body,” Leon explains. For that reason, your nutritional needs may also change. For example, estrogen is a bone-preserving hormone, and so the loss of estrogen causes bone loss, notes the National Osteoporosis Foundation. In this case, there are certain nutrients you want to make sure you’re getting enough of to keep your skeleton strong. In other circumstances, certain foods may help you manage the symptoms of perimenopause.
“Perimenopause is the perfect time to start paying attention to your health. The things you could get away with when you were younger, such as poor diet habits, start to catch up with you now,” says Leon. And that doesn’t mean that all the focus is on your weight. In fact, focusing too much on weight often leads to maladaptive eating habits that affect your health in significant ways.
Leon notes that 15 percent of midlife women meet the criteria for an eating disorder, and a big part of this is triggered by chronic dieting and restrictive eating habits. Overall, eating a balanced diet, along with lifestyle changes that make good eating habits easier to stick with, such as practicing stress management, adequate sleep, and strength training, are vital for keeping you well. That umbrella approach to your health can keep you out of the yo-yo diet cycle that can be so damaging.
For a balanced diet that also supports your body during perimenopause, make you’re incorporating the following foods into your routine.
Save this shopping list for our next trip to the grocery store!
7 Foods That Should Be Part of Every Perimenopause Diet
When you’re thinking about the best foods for perimenopause, these are seven great foods that decrease the risk of chronic disease and may even temper bothersome symptoms:
Tofu
Whole soy foods, including tofu, tempeh, edamame, and soy milk, are one of the best additions that you can make to your diet during perimenopause. “I recommend my clients try soy foods first,” says Leon. Soy foods contain soy isoflavones, substances that, when broken down, have estrogen-like properties. “These can act as very weak forms of estrogen,” she explains. In fact, research has found that those following a low-fat plant-based diet that includes 1.2 cups of cooked soybeans daily for 12 weeks reported that their hot flashes decreased by 79 percent compared to the control group, found a 2021 study in Menopause. (The research was done on postmenopausal women but hot flashes are a common symptom during perimenopause, per ACOG.)
Fortified milk
Whether you like almond or oat or traditional cow’s milk, make sure that whatever you’re drinking contains the bone-strengthening duo calcium and vitamin D. “So many women who have a history of dieting or an eating disorder or who are trying to keep their weight low have a higher risk of not eating enough calcium and vitamin D,” says Leon. That can leave you vulnerable to osteopenia (weak bones) or osteoporosis (bone loss) as you age. Good bone health comes from a food-first approach.
If you’re drinking cow’s milk, it likely supplies an excellent source of calcium and a good source of vitamin D. If you’re drinking plant-based milk, like almond, coconut, hemp, or oat, make sure that yours is fortified. Still, some women may need to supplement their diet, as calcium and vitamin D deficiency are common. Got Calcium is a vegan source of calcium with 48 percent of your recommended daily value while Here Comes the Sun contains 250 percent of your recommended daily vitamin D intake.
Salmon
Fatty fish, such as salmon, sardines, and mackerel, supply omega 3 fatty acids. Not only is this type of fat healthy for your heart, but it’s especially good during perimenopause, says Leon. “It’s important to get enough dietary fats into your diet because your body needs dietary fat to make hormones,” she says. What’s more, your risk of metabolic dysfunction, a risk factor for heart disease and type two diabetes, increases around menopause, so eating heart-healthy sources of fat is important.
In general, Mediterranean patterns of eating—rich in fatty fish and monounsaturated fats like olive oil and nuts—is the type of diet that Leon suggests her clients follow to feel their best. The American Heart Association recommends eating two fish meals per week. If you struggle to get in the recommended servings of fish each week, you may also want to consider adding an omega-3 fish oil supplement, like OMG! Omega The Great.
Whole Grains
There’s no reason to stay away from carbs, especially whole grains, like whole-wheat bread or pasta, quinoa, farro, oatmeal, or sorghum. “You really want to try to make sure you’re not on a no- or low-carb diet,” says Leon. “Whole grains also have phytoestrogens that are helpful in managing symptoms,” she explains.
Dark Leafy Greens
There are several reasons to sneak in more dark leafy greens (like spinach, kale, collards) into your diet when you can. For one, they offer a source of calcium—not as much as dairy, but they’re a prime plant-based option to help you meet your needs. These veggies are also packed with magnesium and vitamin K. “Women who are dieting tend to have lower intakes of these two nutrients,” says Leon. Magnesium is a mineral that’s involved in 300 enzymatic reactions in the body and tends to become depleted in times of stress, research shows. Vitamin K, on the other hand, is needed for bone health.
Lean Meat
Many women in perimenopause find that their weight doesn’t change, but the distribution of body fat does, accumulating around the waist, according to NAMS. Along with possible increased belly fat, lean body mass (e.g. muscle mass) also decreases during this time. To maintain muscle, which is vital for a zippy metabolism and physical function, Leon recommends both strength training and adequate protein consumption. You can get this through animal-based lean proteins (like eggs, chicken, fish, shellfish, certain cuts of pork and beef), as well as Greek yogurt and plant-based sources, such as legumes, nuts, and seeds.
Beans
Along with supplying plant protein (a half-cup has about 8 grams of protein, per USDA) and magnesium, beans are another source of phytoestrogens, says Leon. What’s more, if you are concerned about perimenopause weight gain or gaining fat, adding beans and lentils to your diet is a good strategy. These foods, rich in filling fiber and protein and low on the glycemic index, have been shown to help with weight loss without having to restrict your calorie intake, found a review and meta-analysis of 21 randomized controlled trials, published in The American Journal of Clinical Nutrition. Adding beans to a meal increases satiation because they are digested slowly and prompt a lower blood sugar response, all of which help keep your appetite on an even keel, the researchers say. They suggest eating one serving of pulses per day. Try them atop salads, in soups, or in a grain bowl. (We’re also sneaking them into these brownies and they make an excellent filling for enchiladas.)
What foods help balance hormones during perimenopause?
Foods rich in fiber, omega-3s, and phytoestrogens—like flaxseeds, salmon, and lentils—can support hormonal balance by aiding estrogen metabolism and reducing inflammation.
Should I avoid dairy and gluten during perimenopause?
Not necessarily—some women benefit from reducing them if they notice bloating or joint pain, but high-quality dairy can offer calcium and protein crucial for bone health.
How can diet ease perimenopausal symptoms like hot flashes or mood swings?
Stabilizing blood sugar with protein-rich meals and limiting alcohol, caffeine, and processed sugar may reduce hot flashes and support a more balanced mood.
Is intermittent fasting safe or effective during perimenopause?
It can work for some, but if hormones are already fluctuating, overly restrictive eating may increase cortisol and worsen fatigue or anxiety—listen to your body.
What nutrients are most important in a perimenopause-friendly diet?
Focus on magnesium, calcium, vitamin D, and B vitamins to support bone health, mood, and energy levels during this hormonal transition.
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]]>The post 6 Incredible Benefits of Eating Mango for Your Health appeared first on HUM Nutrition Blog.
]]>If there’s any fruit that immediately transports you to a tropical island, it’s mango. It also helps that mangos are among the healthiest, sweetest treats available.
Also known as “the king of fruits,” mangos have been around for over 4,000 years and are even esteemed as sacred in several cultures, including India, China, and the Philippines. Not only are they delicious and refreshing, but they also provide a multitude of health benefits.
Let’s get into greater detail about this summertime superfood by highlighting some great mango nutritional benefits.
6 Health Benefits of Mango
Here’s a closer look at the top five mango health benefits for optimal wellness.
1. Mangos Provide an Immune Boost
Mangos are rich in vitamin C, a vital micronutrient your immune system needs. Vitamin C is an essential nutrient, meaning our bodies can’t create the vitamin itself. Instead, we have to obtain it through diet.
Vitamin C in mango is essential for our innate and adaptive immune system by being a necessary cofactor for immune system pathways. It also helps kill dangerous microbial organisms that can compromise your well-being. So, how much vitamin C is in one mango? One mango packs about 122 milligrams of vitamin C, which is more than enough vitamin C for an entire day. (For reference, the recommended daily amount for adults is 65 to 90 milligrams daily.) By consuming one mango, your body will have a sufficient daily amount of vitamin C to not only support but also enhance immune cell function.
2. Mangos Aid Digestion
In addition to its high vitamin C content, mangos boast another outstanding nutritional benefit: They’re an excellent source of both soluble and insoluble fiber.
Insoluble fiber is just how it sounds; it’s not soluble (dissolvable)! It travels through the digestive tract attracting water as it goes, stimulating bowel movements leading to easier digestion. As a result, this aids constipation and promotes regularity.
Conversely, soluble fiber dissolves in water and can help lower blood cholesterol and blood glucose levels.
One single mango carries over 20 percent of the adult recommended daily value for fiber. All said, the ability to ingest both types of dietary fiber (and thus support digestion) is one of the biggest benefits of eating mango.
3. Mangos Fight Oxidative Stress
You may see the word “antioxidant” labeled on what seems like any healthy food. But what are antioxidants, exactly?
Antioxidants are chemical compounds that stop oxidation to ultimately prevent free radicals and reactive oxygen species from proliferating and harming our cells.
Our bodies create these reactive oxygen species in small amounts, which is beneficial as they help our bodies send important signals. However, due to environmental toxins such as pollution and toxins in food and alcohol, sometimes our bodies create too much, causing oxidative stress. This can lead to premature signs of aging as well as the development of greater health risks.
Fortunately, eating foods like mangos—which are packed with beneficial antioxidants—can combat an excess of reactive oxygen species and free radicals.
Specifically, mango contains antioxidants including:
- Ascorbic acid
- Carotenoids
- Phenolic compounds
These antioxidants work together to help combat cellular damage, further cementing mango’s status as a superfood with a range of nutritional benefits.
4. Mangos Support a Fresh Complexion
One of the best mango benefits is a beauty perk. Mangos are high in beta-carotene, which our bodies can convert into vitamin A. Beta-carotene is also a carotenoid that acts as an antioxidant to neutralize free radicals to protect against oxidation.
By boosting your intake of fruits and vegetables with carotenoids such as mangos, you can protect your skin against oxidative stress and damage. In fact, in subjective studies, individuals with higher concentrations of carotenoids were perceived as younger than those with lower carotenoid levels.
Simply put, a major benefit of eating mango is that you’ll improve your carotenoid concentrations. As we can see, higher carotenoid levels can potentially stave off premature skin aging in tandem with other healthy diet and lifestyle habits.
5. Mangos Promote Heart Health
Finally, let’s round out the remaining nutritional benefits of mangos.
Mangos are rich in nutrients that support cardiovascular health. Here are some other nutrients and vitamins in mango:
- Vitamin E
- Folate
- Potassium
- Vitamin B6
- Copper
Eating just one mango provides around a third of the recommended daily intake of folate. It also gives you more potassium than a banana and about 10 percent of the recommended daily intake of vitamin B6. Potassium is also known for enhancing the effects of a low-sodium diet.
In sum, incorporating mango into a balanced diet can help ensure you have enough micronutrients to support a healthy heart.
6. They Can Help Your Eye Health
Don’t you remember hearing that carrots are good for your eyesight? It’s because they’re in the carotenoid family, like mangos. “Mangos may help shield the eyes against damaging lights, including blue light. This is largely in part due to two antioxidants found in mangos: lutein and zeaxanthin, [two carotenoids] which have photoprotective properties,” explains Gaby Vaca-Flores, RN, CLE, education specialist at HUM. Also, another benefit of mango: If you have just one cup of mango, that amounts to 10 percent of the daily value of vitamin A, which is a key nutrient for eye health, Vaca-Flores adds.
Final Thoughts
As we learned above, the benefits of eating mango are plentiful and promote a variety of aspects of overall health.
Now, for the best part: discovering creative ways to eat (and drink) them! “Fortunately, mangos are a relatively easy fruit to incorporate into your diet. A ripe and slightly firm mango is best for cutting,” Vaca-Flores says.
While mangos are fantastic fresh by themselves, they’re also great to throw in the freezer for an extra cold treat or to add to a smoothie. You can cube or slice them before eating, but you’re all good to eat them fresh (just don’t eat the skin). For an even fresher flavor, add some lemon or sprinkle some low sodium chili lime powder, Vaca-Flores suggests.
You can also incorporate them into your hot dishes. Since mangos reign from India and are a staple in many South Asian cuisines, there are countless recipes to explore. Mango lassis from Indian cuisine, mango sticky rice from Thai cuisine, and Chè Xoài from Vietnamese cuisine are some of my personal favorites! No matter the execution, mangos are always a crowd-pleaser—and luckily, the nutritional benefits of mangos will do wonders for your body for years to come, too.
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]]>The post How Polypodium Leucotomos Protects Your Skin from Sun Damage appeared first on HUM Nutrition Blog.
]]>What is Polypodium leucotomos?
Native to South America, Polypodium leucotomos is a species of the fern family. Locals traditionally refer to P. leucotomos as calaguala and anapsos to describe its leaves and extracts, respectively. While it may look like just another leafy plant, this tropical fern is far from average. In fact, the impressive skin benefits of P. leucotomos are well-studied, with its photoprotective properties chief among them.
What is Photoprotection?
Photoprotection describes a physical or chemical mechanism that minimizes the harmful effects of sun exposure, including skin damage. Photoprotective agents include the likes of sunscreen, hats, and—you guessed it—Polypodium leucotomos. Sun exposure—specifically UVA and UVB rays—causes damage by weakening skin cells. Moreover, skin cell damage increases the risk of developing dangerous skin conditions. Of course, it can also magnify visible signs of skin aging. Surely, we aren’t saying you should avoid going outside. In fact, the body relies on sunlight to make vitamin D, an important nutrient for:- bone health
- mood
- immunity
3 Polypodium Leucotomos Benefits
Here’s a closer look at how Polypodium leucotomos protects your skin from the sun. After that, we’ll uncover two additional noteworthy benefits.1. It Protects Skin Cells
Researchers believe that Polypodium leucotomos can help shield the skin from the damaging effects of the sun. In a human study, Polypodium leucotomos extract helped skin cells survive and proliferate after UVA and UVB exposure. The same study found that P. leucotomos prevents the morphing of skin cells, a typical yet serious consequence of UV exposure. Secondly, a common marker for sun-related damage is skin cell erythema, a type of inflammatory rash. Several studies point out that Polypodium leucotomos can decrease the skin’s erythema response in healthy adults exposed to UV radiation when compared to untreated groups. Thirdly, Polypodium leucotomos may benefit photoreceptors, which absorb UV rays, in the stratum corneum. (The stratum corneum is the outermost protective layer of the skin.) In fact, one study found that Polypodium leucotomos extract blocks decomposition and structural changes in the stratum corneum following UV exposure. Simply put, P. leucotomos helped maintain the integrity of the skin’s top layer.
2. It’s High in Antioxidants
Moving on, Polypodium leucotomos boasts high antioxidant content. Antioxidants are critical in neutralizing free radicals that lead to premature aging and other undesirable health effects. The body generates free radicals as a response to environmental pollutants and stressors. These include UV rays, as well as:- air pollution
- strong or toxic household cleaning products
- fried foods
- smoke
- alcohol
- chlorogenic acid
- coumaric acid
- vanillic acid
- caffeic acid
- ferulic acid
3. It’s Low-Inflammatory
Lastly, smaller studies suggest that a Polypodium leucotomos supplement may improve inflammatory responses in the skin, such as:- eczema
- psoriasis
- dermatitis
Polypodium Leucotomos Safety + Dosage
The safety of oral Polypodium leucotomos supplements is well-documented, with minimal side effects reported. On average, clinical studies have safely used oral doses of up to 480 milligrams of Polypodium leucotomos daily. HUM’s very own Turn Back Time capsules pack 240 milligrams of Polypodium leucotomos extract. Then, to double down on skin cell protection and pro-aging benefits, Turn Back Time also includes the following antioxidants:- alpha-lipoic acid (ALA)
- turmeric extract
- green tea extract
- lutein
- vitamin C
Final Thoughts
As we can see, there’s compelling evidence showcasing why Polypodium leucotomos is a derm-favorite, skin-friendly plant. In sum, Polypodium leucotomos extract is an ally for protecting skin cells against UV rays—in addition to SPF and other protective measures, of course—which can contribute to premature aging and other types of skin damage. Whether you already load up on sunscreen or are just beginning to understand the importance of suncare, Polypodium leucotomos supplements can help elevate your skin protection regimen.
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]]>The post Does Sunscreen Cause Acne? Here’s What a Top Dermatologist Says appeared first on HUM Nutrition Blog.
]]>In the wonderful world of skincare, there’s one fact you’ll stumble upon time and time again. According to beauty editors, estheticians, dermatologists, and scientific studies alike, sunscreen is the gold standard for skin health and protection.
However, is sunscreen bad for acne?
For a definitive answer, we consulted board-certified cosmetic dermatologist Michele Green, MD, who specializes in acne treatments at her NYC practice.
Understanding Sunscreen and Acne
Does sunscreen cause acne? Dr. Green confirms that yes—some sunscreens can, in fact, cause acne by clogging your pores.
But why and how does this happen?
“Certain sunscreens contain chemicals that can irritate your skin, making it more susceptible to acne breakouts,” she begins. Such active ingredients tend to be comedogenic (aka pore-clogging), which Dr. Green says may lead to the development of comedones or pustular acne.
Further, she says that the mechanisms of certain types of sunscreens can also contribute to breakouts.
For instance, chemical sunscreen (as opposed to physical/mineral sunscreen) works by absorbing UV light and converting it to heat, which the body then releases. “Combined with certain chemicals in sunblock, the heat can act as an occlusion to your skin and make you sweat more,” Dr. Green explains.
While occlusive ingredients are great at retaining moisture, they can also exacerbate acne. By creating a protective seal of sorts, occlusions can end up “trapping this sweat and increased sebum in your skin, [which then] clogs your pores and causes an increased amount of acne,” she continues.
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Identifying Acne-Causing Ingredients in Sunscreens
Is your sunscreen causing acne problems? At this point, you’re probably wondering if your own sunscreen is behind your breakouts.
To find out, you can first look at the type of sunscreen you’re using and its active ingredients. Other tip-offs are if the formulation:
- Includes oil
- Isn’t explicitly labeled as non-comedogenic sunscreen
However, you can also take a more observational approach. If you notice you have more comedones or pustules when you apply your go-to (or new) SPF, Dr. Green says that your sunscreen is likely contributing to your acne.
Simultaneously, it’s important to rule out other root causes of acne and flare-ups, including but not limited to:
- Sensitivity to another skincare product
- Your diet
- Hormones
- Stress
- Gut imbalances
- Skin purging
Conversely, does not wearing sunscreen make acne worse?
And here, my friends, is where we run into a catch-22.
It turns out that ditching sunscreen completely—which we never, ever advise—not only contributes to long-term skin damage, but can also make your acne’s lifecycle worse.
“For example, if you have post-inflammatory hyperpigmentation (PIH) from acne or acne scars, these marks will get much worse and darker from sun exposure,” Dr. Green warns. She also says the same goes for red marks that result from acne, as “the sun will increase the reddish appearance of these breakouts and make them more difficult to remove and treat.”
Dr. Green then reinforces the fact that excess sun exposure without adequate UV protection can worsen other skin concerns. This includes manifestations of hyperpigmentation and premature aging, such as:
- Melasma
- Photoaging
- Wrinkles
On top of that, many people—especially those who struggle with breakouts—incorporate photosensitive ingredients into their skincare routines, which include:
- Retinol/retinoids
- AHA + BHA exfoliants
- Lightening agents for dark spots
Such ingredients and products are helpful to manage breakouts and support a fresh complexion. However, they increase your skin’s sensitivity to UV light and thus make SPF even more important to apply.
“By continuing to use these ingredients for your acne and not using sun protection, your skin is more susceptible to hyperpigmentation, making both your dark marks and acne scars worse,” Dr. Green explains.
Choosing the Right Sunscreen for Acne-Prone Skin
As we can see, while sunscreen can cause acne, it’s still essential to apply it. For that reason, you simply have to seek out the best sunscreen for acne-prone skin.
To help you do just that, Dr. Green shares the following tips.
- Opt for non-comedogenic sunscreen. First, to decrease the likelihood of clogging your pores, look for an oil-free, non-comedogenic sunscreen. Dr. Green says that such a formula will minimize the chances of developing breakouts (and thus hyperpigmentation and scarring, as well). Additionally, a 2013 review in the Journal of Clinical and Aesthetic Dermatology champions spray and gel-based sunscreens for acne and oily skin.
- Choose a formula with niacinamide. Dr. Green calls out niacinamide’s anti-inflammatory properties for its ability to help control breakouts. Better yet, a 2008 study demonstrates this ingredient’s particular efficacy in reducing comedones and pustules, which we learned are the two types of acne caused by sunscreen.
- Try out mineral sunscreen. Since chemical sunscreens can make you sweat more (by trapping heat) and clog your pores, you may be better off opting for a mineral-based sunscreen. In particular, Dr. Green prizes lightweight formulas with anti-inflammatory zinc oxide as the best sunscreens for acne-prone skin.
Proper Application and Removal Techniques
Say goodbye to the thought “sunscreen makes me break out,” as all of these tips and tricks are meant to help alleviate that issue. You can take it all a step further and be mindful of how you apply and remove your daily dew. Make sure to apply it to a clean dry face. Be sure that your hands are clean and washed. Gently apply the sunscreen or spray evenly on the face, ears, and neck. Make sure to layer accordingly throughout the day. When removing your sunscreen gently cleanse your face as you normally would and apply your standard nighttime skincare routine.
Additional FAQs
Can SPF cause acne?
SPF itself doesn’t cause acne, but certain formulations with heavy or pore-clogging ingredients can contribute to breakouts.
Why does sunscreen make me break out?
Sunscreens with comedogenic ingredients, fragrances, or oils may clog pores and irritate skin, leading to breakouts.
How can I prevent breakouts from sunscreen?
Choose non-comedogenic, oil-free, and fragrance-free sunscreens designed for acne-prone skin and cleanse your face thoroughly at the end of the day.
Is mineral sunscreen better for acne-prone skin?
Yes, mineral sunscreens with zinc oxide or titanium dioxide are gentler and less likely to clog pores, making them ideal for acne-prone skin.
What ingredients in sunscreen should I avoid if I have acne?
Avoid heavy oils, silicones, and comedogenic ingredients like isopropyl myristate or coconut oil.
Can not wearing sunscreen make acne worse?
Yes, UV exposure can increase inflammation and darken acne scars, making them more noticeable and harder to heal.
How often should I reapply sunscreen if I have acne-prone skin?
Reapply every 2 hours, especially if outdoors, and opt for lightweight formulas to prevent buildup.
Are there sunscreens specifically formulated for acne-prone skin?
Yes, look for sunscreens labeled as “non-comedogenic,” “oil-free,” or “designed for sensitive or acne-prone skin.”
Does sunscreen help with acne scars?
Yes, sunscreen protects scars from darkening and prevents further skin damage, aiding in their healing process.
Can I use sunscreen while on acne medication?
Yes, it’s essential to use sunscreen, as many acne treatments increase skin sensitivity to sunlight.
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Final Thoughts
All things considered, while sunscreen can cause acne, it doesn’t have to—as long as you choose the right kind.
It’s also worth noting that while the tips above serve as a great guide, you don’t necessarily have to check off every box. For instance, some chemical sunscreens are oil-free and gel-based, thus making them more suitable for acne-prone skin.
This point leads to my final sendoff: recommending Elta MD’s UV Clear Broad-Spectrum SPF 46. The oil-free formula pairs mineral zinc oxide with chemical octinoxate, as well as niacinamide. (Better yet, it doesn’t leave a white cast, which makes it especially attractive to people with darker skin tones.) All in all, this mineral/chemical hybrid gets my vote as the best sunscreen for oily, acne-prone skin.
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]]>The post What Is PHA Skincare and Is It Worth the Hype? appeared first on HUM Nutrition Blog.
]]>- combatting dullness
- clearing breakouts
- aiding skin cell turnover
What is PHA Skincare?
Polyhydroxy acid (PHA) is a gentle chemical exfoliant. Different types of PHAs include gluconolactone and lactobionic acid. As Xochitl explains, “These acids exfoliate the top layer of dead skin cells by breaking the bonds between them, allowing them to shed more easily.” This process yields such as benefits as:- lighter dark spots
- a brighter complexion
- smoother skin texture
How do they differ from AHA and BHA exfoliants?
Alpha-hydroxy acids (AHAs) and beta-hydroxy acids (BHAs) are well-known in the world of chemical exfoliation. So how do PHAs stack up in comparison?PHA vs. AHA
“PHAs are most chemically and functionally similar to AHAs, such as glycolic acid,” Xochitl explains. (Other types of AHAs include but aren’t limited to lactic acid, malic acid, and mandelic acid.) However, since the molecule size of PHAs is much larger, they’re “more gentle exfoliants since they’re unable to penetrate the skin as deeply.” Because PHAs are best at penetrating the stratum corneum (the skin’s most superficial layer), they’re less likely to cause irritation, sensitivity, and compromised skin barrier function. She shares that AHAs are ideal for normal to dry skin that can tolerate a deeper clean.PHA vs. BHA
Since BHAs are oil-soluble, they’re famed for their power to penetrate pores to help clear breakouts. (Salicylic acid is the most common form of BHA. Additionally, plant-based willow bark extract contains salicin, which itself metabolizes into salicylic acid.) Conversely, as we learned above, PHAs provide more of a surface-level polish. Since BHAs work deep inside the pores to remove excess sebum, Xochitl says that they’re also ideal for oily skin. That said, normal skin types may also enjoy the benefits of exfoliating with BHAs.
What skin types and concerns are best suited for PHA products?
Because of their large molecular structure, polyhydroxy acids are generally safe for most skin types. However, they’re particularly beneficial for people with the following skin types and concerns.Sensitive Skin
Again, since PHAs are gentle, they’re a great chemical exfoliant for sensitive skin that’s prone to reactivity.Dry + Dehydrated Skin
“Since PHAs are humectants, they may also be more hydrating than traditional chemical exfoliants,” Xochitl reiterates. “Therefore, they’re a good alternative for those with drier skin” and bouts of dehydration.Darker Skin Tones
Lastly, hyperpigmentation is a common concern particularly for those with darker skin tones. Fortunately, Xochitl says that PHA skincare is safe and effective for people with melanin-rich skin that may otherwise react to treatments by developing dark spots.How to Add PHA Exfoliants to Your Skincare Routine
Ready to dive into the wonderful world of PHA skincare? Here are some quick tips to get started.1. Choose Your Formulation
PHA products take on a range of forms, including: Ultimately, it’s up to you to choose which one is right for you (or, if you err towards sustainability, which skincare product type you run out of first). However, Xochitl suggests opting for something that sits longer on the skin since “it takes some time for the bonds between the superficial skin cells to be broken.”Best PHA Products
I recommend this PHA toner from Some by Mi. It also includes AHAs, BHAs, and niacinamide, which my combination/hyperpigmentation-prone skin loves. Looking for a gentler PHA toner without additional acids? This budget-conscious option from The Inkey List packs skin-friendly niacinamide and soothing aloe. Otherwise, if you’re more concerned about premature signs of aging, you may want to consider using Herbivore’s Bakuchiol Retinol Alternative Smoothing Serum.
2. Be Cautious of Product Pairings
As we can see, PHAs tend to pair well with other skincare actives. “PHAs are versatile and gentle, making them easier to combine with other active ingredients compared to AHAs and BHAs,” Xochitl shares. However, while they’re most often available as a package deal, it’s important to remember that the ability to tolerate these combos varies from person to person. Similarly, you should be cautious when it comes to pairing PHA skincare with other products in your routine. “I don’t recommend combining vitamin C with PHAs, AHAs, or BHAs,” Xochitl notes, as doing so runs a greater risk of sensitivity. She also flags retinoids for similar reasons. However, this isn’t to say that you should shun these ingredients completely. (Personally, my skin is pretty tolerant and takes well to vitamin C serum layered over my PHA toner.) After all, both topical vitamin C and retinoids can produce incredible benefits for your skin. Instead, you can mix up your regimen by:- using one active in the morning + another at night
- alternating the days on which you apply PHA products, vitamin C + retinoids/retinol
3. Start Slowly
On a final note, you should take a slow and steady approach any time you incorporate a new active ingredient into your skincare routine—and PHA exfoliants are no exception. “Despite their gentleness, PHA is still an acid,” Xochitl reminds us. “I would start low (maybe twice weekly), increase slowly, and proceed” after figuring out the best PHA groove for you.
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]]>The post An RD Shares How Your Nutritional Needs Change Over Time appeared first on HUM Nutrition Blog.
]]>An Introduction to Nutrition As We Age
Think about it: For the first four to six months of your life, you exclusively eat breast milk or formula to meet all of your nutritional needs. From there, you begin to add a variety of (chewable) food to your diet as you get older to ensure a variety of nutrients. A one-year-old’s nutritional needs vary from a five-year-old’s, which differs from a teenager’s. Even after you hit puberty, your body continues to undergo countless changes throughout your life. It’s not so surprising then that your nutritional needs as a 50-year-old are different from when you were 20. With age comes wisdom and years of experience—but it also adds a slew of other health and beauty concerns to contend with, which also contribute to your evolving nutritional needs.How Nutritional Needs Change Over Time
Here’s a closer look at how nutritional needs change over time, including specific developments in dietary requirements by age group.
In your 20s…
Your 20s are the perfect time to establish healthy eating habits. After all, it’s easier to sustain well-ingrained eating habits early on than it is to transform later in the game. For many, your roaring 20s are the first time you may live on your own. With that, you (finally) have complete autonomy over your food choices. As such, it’s a good idea to focus on a well-balanced diet to nourish your body. A well-balanced diet entails:- eating a rainbow of colors from vegetables + fruit
- choosing high-quality proteins, including both animal + plant-based options
- prioritizing healthy fats like olive oil, avocado + fatty fish
- adding carbohydrates to your diet (especially high-fiber whole grains and beans)
- dairy products like milk, yogurt + cheese
- fortified plant-based milk alternatives
- tofu
- bone-in canned salmon
- dark leafy greens
- egg yolks
- oily fish
- fortified foods
In your 30s…
Unfortunately, your metabolic rate starts to decline as early as your 30s. That’s why it’s essential to maintain lean muscle mass. Eating protein at most meals can help maintain your muscle mass. Try to include a variety of animal- and plant-based proteins, including:- chicken, turkey, fish + red meat
- beans + lentils
- tofu, tempeh + edamame
- folate
- choline
- omega-3 fatty acids
- calcium
- iron
In your 40s…
To keep your heart, brain, and skin healthy, prioritizing omega-3 fatty acids is an important dietary requirement by age 40. Omega-3 fatty acids are considered essential fatty acids because the body can’t make them. Instead, you must get these nutrients from dietary sources. Food sources of omega-3 fatty acids include:- fatty fish like salmon + sardines
- nuts, including walnuts + almonds
- seeds like chia seeds, hemp hearts + flax seeds
- support heart health
- balance cholesterol levels
- reduce inflammation
- support healthy skin
- keep your brain sharp (After all, 60 percent of your brain is made up of fat!)
In your 50s…
Moving along with how nutritional needs change over time, by the time you reach your 50s, it’s important to focus on vitamin B12. Due to lower levels of stomach acid as you age, it becomes harder to absorb this crucial vitamin. Vitamin B12 is essential for various systems in your body, including your nervous system, energy metabolism, and red blood cell formation. A lack of vitamin B12 can lead to health issues such as fatigue, headaches, muscle weakness, tingling, vision changes, and more. Furthermore, vitamin B12 is found exclusively in animal products, including dairy, eggs, fish, meat, and fortified foods. If you’re a strict vegetarian or vegan, you’re at even higher risk of becoming deficient in vitamin B12. Ask your doctor if a B12 supplement, like HUM’s B12 Turbo, is right for you. Moreover, on average, women reach menopause by the age of 51. Following a healthy, well-balanced diet can help balance your hormones. Be sure to include enough vegetables and fruit, lean protein, and healthy fats to stay full and energized throughout the day. Focus on complex carbohydrates, which are higher in fiber, too. Every woman will experience menopause differently, so it can be helpful to work with your physician to help balance your hormones. If you have specific changes in your sleep patterns, energy levels, or digestive health, reach out to a dietitian for personalized recommendations.
In your 60s…
Aging is a beautiful process, but your body does go through a plethora of changes. To start, aging skin isn’t just about your appearance. You may absorb less vitamin D and be slower to activate the vitamin D you do absorb from the sun, which can then impair your body’s ability to absorb calcium. That’s why it’s important to eat calcium and vitamin D-rich foods. From there, when necessary, boost your diet with supplements. To support aging skin, you should also continue to focus on eating vegetables and fruit for their rich antioxidant content—particularly vitamin C. Among other benefits, higher vitamin C intake is associated with the reduced appearance of wrinkles.
After 70…
In your later years, your thirst and appetite may decline, your taste buds weaken, and you may produce fewer digestive enzymes (which help absorb nutrients). To meet your nutritional needs as you age—in terms of calories, protein, fats, carbohydrates, vitamins, minerals, and water—adopt these easy tips:- eat on a schedule
- supplement with digestive enzymes to better absorb the nutrients in your food
- add flavor to your food with herbs + spices
- try to get the biggest “bang for your buck” at meal + snack times by focusing on nutrient-rich whole foods
The Bottom Line
As you can see, your nutritional needs change over time in a number of interesting ways. But fortunately, you can teach an old dog new tricks—and it doesn’t have to be so challenging. Staying flexible and adopting healthy eating habits as early as possible are key to getting the nutrients you need and meeting the necessary dietary requirements by age group.
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]]>The post 4 Health Benefits of Pumpkin to Support Your Fall Fix appeared first on HUM Nutrition Blog.
]]>4 Health Benefits of Pumpkin
As festive as they are, pumpkins are also highly nutritious. They contain powerful antioxidants such as vitamins A, C, and E. They also contain fiber, which is great for aiding digestion and promoting feelings of fullness. And although pumpkins are often prepared in sweet dishes, they’re an incredibly versatile item that can be utilized in savory dishes as well. Here are four exciting benefits of eating pumpkin.
1. Pumpkins Are High in Carotenoids
Pumpkins are one of the best sources of compounds called carotenoids. Carotenoids are found in many foods, but especially in yellow-orange fruits and vegetables. They can convert into vitamin A, a fat-soluble vitamin necessary for healthy eyes and skin. Carotenoids also protect cells and tissues in the body from free radical damage. This damage can come from byproducts of our body’s normal metabolic processes, air pollution, and UV rays from the sun. Getting ahead of the problem by consuming antioxidants helps combat the harmful effects of free radicals. Carotenoids can support the immune system as well. A 2018 article in the Journal of Clinical Medicine states that vitamin A deficiency leads to a dampened immune response in mice, which may indicate that having enough vitamin A directly impacts your body’s ability to effectively fight off illness. Finally, carotenoids are also anti-inflammatory, so consuming foods high in these compounds may help reduce inflammation in the body. While acute inflammation is a normal and beneficial part of the body’s immune response, inflammation that lasts for extended periods can lead to more serious health risks. However, regularly eating fruits and vegetables high in carotenoids may help reduce your risk of developing these health issues.2. Pumpkins Support a Healthy Immune System
One cup of pumpkin flesh contains 19 percent of the daily value for vitamin C. This means that for the average person consuming a regular diet, one cup of pumpkin counts for nearly a fifth of the amount of vitamin C you need each day! During the fall season, many of us begin to be more conscious of what we can do to fortify our immune system to combat the flu and other respiratory issues. Many people know that vitamin C is necessary for maintaining a strong immune system. Since humans aren’t able to make vitamin C on our own, we must obtain enough through diet. Pumpkins are a great source of vitamin C and can be a part of a healthy diet, thus providing the health benefit of supporting proper immune function. In addition to helping aid in immune function, vitamin C also enhances iron absorption. Iron deficiency can cause symptoms such as:- fatigue
- weakness
- brittle nails
- heart palpitations
3. Pumpkins Provide a Good Source of Fiber
One cup of mashed pumpkin flesh contains about 3 grams of fiber. The recommended amount is between 25 to 38 grams per day, but most adults only consume about half of that requirement. Fiber is essential for gut health. It feeds the beneficial bacteria that live in our gut and helps them multiply. A healthy gut is necessary for a healthy immune system, proper digestion, and ensures your gut can effectively communicate with the brain through the nervous system and hormones. Another reason fiber is so important to our diets is that it aids in feelings of fullness. If preparing a balanced meal is your goal, fiber is important to consider to help your meal keep you satisfied. A low-fiber meal that’s likely higher in refined carbohydrates will be metabolized more quickly by the body. It also won’t provide the lasting energy of a fiber-rich meal. Also, if weight loss is your goal, fiber is your friend. Creating a caloric deficit is easier by filling up on fiber-rich foods that create feelings of fullness faster. In sum, pumpkins offer a good amount of fiber that can help you reach several wellness goals.4. Pumpkins Promote Healthy Skin
Want glowing skin? Pumpkins have lots to offer since they pack vitamins A, C, and E, all of which are highly beneficial for skin health. A 2017 review states that fruit and vegetable intake is closely aligned with a sufficient vitamin C status, and that multiple studies show these factors to be beneficial to overall skin health. Vitamin C is essential to produce collagen, a component of your skin that promotes elasticity. Maintaining elasticity is what gives your skin a youthful appearance and helps prevent fine lines and wrinkles from forming. A special type of vitamin A found in pumpkins is a group of compounds known as retinoids. Retinoids support healthy-looking skin by providing anti-aging benefits similar to those of vitamin C. However, instead of helping produce collagen, retinoids:- protect against sun damage
- reduce the appearance of fine lines and wrinkles
- improve skin texture
- may potentially help reduce breakouts (although the best results stem from topical retinol)
Tips for Buying Pumpkin Products
Now that you know about the many health benefits of pumpkins, there are some things worth noting when it comes to actually preparing pumpkin dishes. If you’re purchasing canned pumpkin puree, look for pumpkin puree without added sugar. Check the ingredients label on canned pumpkin to ensure the only ingredient is pumpkin puree. This way, you know you’ll get all the health benefits pumpkin has to offer without the added sugar. Added sugars can have their place in a healthy diet. And this time of year, there’s no need to skip out on festivities because of food fears. However, eating mindfully by cutting out excess added sugars where you can will help you keep your sugar intake in check.The Bottom Line
Pumpkins are a nutritious and fun fall-favorite full of health benefits. They have vitamins A, C, and E, which are each powerful antioxidants that promote skin health, eye health, and immunity. Pumpkins are also a good source of fiber that can encourage fullness and benefit gut health. As a reminder, remember to look at labels to make sure you’ll getting all the benefits of eating pumpkin, but without the unnecessary sugars and additives. Finally, enjoy your fall festivities!The post 4 Health Benefits of Pumpkin to Support Your Fall Fix appeared first on HUM Nutrition Blog.
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]]>5 Things That Get Better with Age
Happiness, satisfaction, and self-determination are all essential for a healthy, happy life. And thankfully, they’re all things that get better with time. Here’s a roundup of the top benefits of aging that will keep you optimistic for years to come.
1. YOUR EMOTIONAL INTELLIGENCE
Laura Carstensen, PhD, Director of the Stanford Center on Longevity, posits that older people experience several benefits of aging tied to emotional stability. First, she says that advanced age can breed compassion. Second, since major life milestones—such as major career shifts or purchasing your first home—are typically out of the way, you’ll have fewer stressful decisions to make. In short, older people become more settled into the rhythm of their lives and walk on solid ground. Then, perhaps the strongest marker of emotional intelligence in mature populations is the ability to see light in the face of mortality. When they have happy experiences, they often recognize and come to terms with the fragility of life. However, rather than being morbid or sad, they’re better able to live in the moment and appreciate what’s directly in front of them. The takeaway: Older folks know how to be present and see the good in life.2. Your Recall of Positive Memories
In a series of experiments, researchers found that adults aged 65 to 85 recalled more information tied to positive than negative experiences. Additionally, the amygdala (emotional center of the brain) showed higher engagement when participants were presented with images having happy associations. Similar to the findings from the study above, your ability to focus on the good is one of the best things that get better with age. This benefit of aging is especially attractive for those who tend to let feelings of resentment, disappointment, and regret linger. The takeaway: When positive, selective memory can be a good thing.3. Your Ability to Let Go of Negative Feelings
A 2008 survey of 340,000 Americans aged 18 to 85 found that by the age of 50, participants were much less likely to report holding onto stress and anger. In turn, hedonic well-being (affective feelings of happiness, pleasure, etc.) appears to improve by this age. Another study supports this idea, showing that negative emotions become less frequent even through the age of 60. The takeaway: Older people have better things to do than cave into negative thinking.
4. Your Sex Life
Yes, you read that correctly! According to a study in The Journal of Sexual Medicine, sexual satisfaction can actually get better with age. In Sweden, researchers evaluated the sexual activity of septuagenarians at present and two to three decades prior. They found that over time, men’s sexual activity increased from 47 to 66 percent, while women’s activity increased from 12 to 34 percent. In addition, compared to younger groups, mature participants also cited:- more positive outlooks on sexuality
- more fulfilling relationships
- stronger mental health
- better sleep
5. Your Decision-Making Skills
According to a 2011 study, older populations are better than their younger counterparts at making informed decisions that influence rewards later on. On the other hand, younger participants excelled at independent tasks with short-term rewards in mind. Essentially, while the younger group may have triumphed over the sprints, the older group won the marathon. This study suggests that adults become less impulsive and more rational with age. Further, they appear to be better at fully assessing situations for long-term gain, rather than instant gratification. The takeaway: There’s validity to the saying, “another year older, another year wiser.”
Final Thoughts
While aging is inevitable, it’s important to know that the word isn’t synonymous with decline. In many cases, a positive outlook and the refusal to give into perceived burdens or stereotypes are the secrets to aging well. Last but not least, it’ll benefit you to get into the habit of seeing “the bigger picture” sooner than later. From there, remember to keep it in clear view throughout your years. Here’s why: A strong sense of purpose and meaning in life shows positive associations with longevity. And although it’s not a sure shot to extend your life expectancy, a guiding compass can potentially help reduce major health risks. Even better, the drive to chart a path guided by your values is among the best reasons to look forward to each year ahead.
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