Chances are you’ve probably heard that plant-based diets are not only incredible for human health, but also good for the planet. Indeed, scientific research supports these claims.

• drastically cutting down meat
• an increased focus on healthy plant foods
• system production changes to reduce food waste

What is a plant-based diet?

A plant-based diet is one that primarily consists of:

• fruits
• vegetables
• nuts
• seeds
• whole grains
• legumes
• beans

The science is pretty clear that a predominantly plant-based diet is best for overall health, but again, that doesn’t mean it has to be plant-exclusive. The good news is that all forms of plant-based eating—vegetarian, vegan, flexitarian, goat-cheese-on-the-weekend-itarian—are all healthier eating patterns than the standard American omnivore diet.

Plant-Based Diet Benefits

Plants contain a variety of nutrients, including but not limited to:

• fiber
• antioxidants
• vitamins + minerals
• healthy fatty acids

1. It supports Healthy Skin

A 2020 review published in the Journal of Clinical and Aesthetic Dermatology found that a whole- food, plant-based diet may assist in preventing dull skin and fine lines (among other skin concerns).

The review found that the plant-based diet helped to “lengthen telomeres and reverse the aging process of DNA.” It’s this mechanism that plays a role in longevity, as well as skin aging specifically.

A plant-based diet is also packed with beneficial antioxidants for the skin including:

• vitamin E
• vitamin C
• coenzyme Q10
• chlorophyll
• zeaxanthin

2. It Supports Gut Health

Plant foods like whole grains, vegetables, legumes, and fruits are also rich in fiber, which can help reduce cholesterol levels and improve gut health.

Certain plant fibers, known as prebiotics, produce short-chain fatty acids (or SCFAs) when fermented by the gut. These SCFAs can improve digestion and provide fuel for colonocytes.

This helps to maintain a healthier gut barrier to fight agaisnst pathogens that can otherwise cause health imbalances.

3. It Requires Fewer Natural Resources

The most recent statistics from the World Resources Institute indicate that it takes about nine calories to feed a chicken to get one calorie out. That means nine times more land, nine times more water, and nine times more pesticides and herbicides.

Not to mention, chickens are by far the most efficient animal when it comes to this conversion. The comparison is even more extreme when it comes to producing beef or pork.

Also, that number doesn’t take into account the energy and resources it takes to ship animals and animal products. Shipping crops to the feed mill and animals to meatpacking plants requires additional fuel and energy. Similarly, simply operating these feed mills, factory farms, and meatpacking plants requires energy resources. By contrast, whole-food plant produce requires fewer facilities from beginning to end.

In sum, intensive animal farming is a very inefficient process. Moreover, the health benefits of reducing animal-based foods and increasing plant-based foods in your diet are so well-documented in research.

Final Thoughts

As you can see, there are a number of plant-based diet benefits for your skin, digestion, and the environment.

If you’re already eating this way, great! If you’re not and are plant-curious, you can start by making simple adjustments, such as:

• swapping cow’s milk for plant-based milks like almond, soy, or oat
• replacing refined grain products with whole grain ones
• adding in plant proteins (like beans and lentils) to dishes instead of chicken, beef, or pork

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What are FODMAPs?

FODMAP stands for fermentable, oligosaccharides, monosaccharides, and polyols. Put more simply, FODMAPs are certain types of carbohydrates that are found in some foods.

These short-chain carbohydrates are resistant to digestion; instead of being absorbed in your small intestine they continue down your digestive tract. In some individuals, FODMAPs may produce gas and other digestive issues.

Common FODMAPs include:

• fructose: a simple sugar found in many fruits + vegetables and most added sugars
• lactose: the carbohydrate found in dairy milk
• fructans: found in many foods including wheat, spelt, rye + barley
• galactans: found in beans + legumes
• polyols: found in sugar alcohols like xylitol, sorbitol + maltitol; or in smaller amounts in some fruits + vegetables 

HIGH + LOW FODMAP FOODS

Examples of high FODMAP foods include:

• apples
• onions
• garlic
• artichokes
• Brussels sprouts
• beans
• avocado
• legumes
• milk
• almonds

• beer
• wine
• soda
• pasta
• cereal

• meat
• fish
• cheese
• oils
• many gluten-free bread products

Are FODMAPS bad for you?

For most individuals, high FODMAP foods aren’t a problem—but some people are sensitive to them. This is especially true in those with irritable bowel syndrome (IBS).

FODMAPs draw water into your digestive tract, which can increase bloating if you’re sensitive to these types of foods. For some individuals, if you eat too much of them, they can hang around in your gut and ferment, which causes more gas and bloating. In these cases, following a low FODMAP diet may be beneficial.

What is a low FODMAP diet?

A strict low FODMAP diet temporarily eliminates high FODMAP foods before slowly reincorporating them in small doses to find a personalized level of comfort.

There are three distinct phases in this diet:

1. Restriction

In the first phase of a low FODMAP diet, you’ll stop eating high FODMAP foods for a few weeks and log your symptoms. In general, the recommendation is that you completely eliminate all high FODMAP foods for two weeks. This phase should be followed as strictly as possible, as it’ll be hard to identify which FODMAPs are causing issues if you only eliminate some high FODMAP foods but keep others.

If these foods are contributing to your problems, then you’ll likely experience relief of symptoms shortly after cutting them in your diet.

Note: This process is best executed under the guidance and support of a registered dietitian, doctor, or nutritionist who’s familiar with a FODMAP protocol.

2. Reintroduction

After restricting high FODMAP foods, you’ll start to reintroduce foods one at a time. (Again, this is best to do with the guidance of a doctor or dietitian.) You may discover that you’re sensitive to only one or two types of FODMAPs and from there, you can figure out which foods trigger your digestive problems.

3. Integration

Having identified your specific FODMAP sensitivities, you can then create a diet that gives you all the nutrients you need but includes only the FODMAPs you can handle in acceptable doses.

For example, blueberries are high in fructans but are likely okay in small servings of a quarter cup. Therefore, individuals who are reactive should be able to tolerate a quarter cup of blueberries, but may have issues in larger doses.

Remember, the goal of a low FODMAP approach is not to eliminate FODMAPs completely, but rather to figure out what each person can safely tolerate.

Should I try a low FODMAP diet?

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Farro & Butternut Squash Stuffing

This vegan stuffing stars farro, butternut squash, and toasted almonds for an unexpected twist on a classic. Farro is a hearty grain native to Italy and the Middle East, as well as a bold choice for a nontraditional side dish. Similar to brown rice in texture, farro has an earthy flavor and a nourishing chew—plus a whopping five grams of fiber and seven grams of plant-based protein per 1/4 cup serving.

PREP
20 minutes

COOK
1 hour

SERVES
8

INGREDIENTS

• 3 cups vegetable broth
• 1 cup water
• 2 cups pearled farro
• 2 tablespoons olive oil
• 3 cups diced peeled butternut squash
• 1 large onion, chopped
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 tablespoon fresh thyme leaves
• 1 tablespoon minced fresh sage
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 cup almonds, toasted and coarsely chopped
• 1/2 cup fresh chopped parsley

SUPPLIES

• Medium saucepan
• Large skillet

INSTRUCTIONS

1. Bring vegetable broth, water, and farro to a boil in a medium saucepan. Cover, reduce heat to low, then simmer for 25-30 minutes (until farro is tender). Drain, reserving cooking liquid.
2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add squash, onion, carrot, and celery. Cook for 10 minutes or until vegetables are tender. Add in the cooked farro, thyme, sage, 1/2 teaspoon each of salt and pepper, and 1/4 cup of the reserved broth. Season to taste, adding more salt as needed.
3. Stir in the almonds and parsley, adding in more reserved cooking liquid if needed. Spoon on a platter and serve.

Vegan Thanksgiving Spread
Round out the meal with these plant-based Thanksgiving favorites:

Mini Vegetable Wellingtons
If you’re looking for a vegan thanksgiving main dish, this is it! These mini Wellingtons are loaded with butternut squash, mushrooms, and walnuts.

Fresh Green Bean Casserole
This vegan fresh green bean casserole is a long way from your mama’s Campbell soup recipe. It features fresh beans, homemade mushroom sauce, and DIY faux-fried onions.

Perfect Herb-Roasted Potatoes
These simple potatoes are roasted with sage, rosemary, and thyme, making an effortless side dish for any holiday gathering.

Vegan Pumpkin Pie Pecan Bars
Don’t forget dessert! These bars combine two favorites: pumpkin and pecan pie. They’re dairy-free and packed with pumpkin puree, pecans, coconut milk, and plenty of spices.

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An RD Advises: what to buy at costco

Frozen fruit

Organic Produce

Chipotle Black Bean Burgers

Heirloom tomatoes

KIRKLAND Cashew Clusters

Dave’s Killer Bread

Kirkland Stir-Fry VEGETABLE Blend

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Because of monthly blood loss during menstruation, women are at much higher risk for iron deficiency than men. Estimates vary depending on the study, but roughly nine to twelve percent of women have iron-deficiency anemia.

Heme and Non-Heme Iron

Foods contain two types of iron, heme and non-heme iron. The body is able to absorb heme iron more readily than non-heme iron. Heme iron is also not affected by other factors in our diet, while non-heme iron is.

Here’s the catch. Heme iron is the kind you find in animal foods. Non-heme iron is what’s available in plant foods. That’s why you may see a lot of talk about meat vs. plants when it comes to iron sources.

Sources of iron

You can find heme iron in meat, poultry and fish. The most heme iron-rich foods include beef, chicken livers, mussels, oysters and canned sardines. Still, it might surprise you to hear that vegans typically consume more iron than vegetarians or meat-eaters!

In plant-foods, you can get non-heme iron in lentils, tofu, spinach, chickpeas, tempeh, swiss chard, quinoa, tahini, cashews, and beans. (Although, absorption rates from plant foods is still much lower.)

Still, even among Americans who eat an omnivorous diet, iron deficiency anemia is the most common nutrient deficiency. Knowing a few tricks will ensure that you are getting enough iron – no matter your diet.

Vegans & Vegetarians

Because non-heme iron is absorbed at a lower rate than heme iron, vegetarians and vegans do need more iron than meat-eaters. Doing so creates a buffer since less iron will actually be absorbed. Pregnant women need the most; which is why prenatal vitamins typically contain much more iron than regular multivitamins.

The Institute of Medicine recommends that vegan and vegetarians have an iron intake that is 1.8x higher than the numbers recommended for omnivores to avoid iron deficiency. However, that number is based on diet studies that were low in vitamin C (which helps enhance iron absorption) so it represents a worst-case scenario. In any case, pairing iron-rich foods with a source of vitamin C is a great way to ensure you are getting enough.

Phytate Interference

Many plant foods are also high in phytates which bind to iron and other minerals, decreasing their absorption. Since phytates are found in some of the most nutrient-dense foods, like whole grains and legumes, the answer isn’t to avoid them. Instead, I recommend adding in a source of vitamin C to counteract phytates. Adding vitamin C can increase the absorption of iron 5-6 times.

Culturally, we already do this with lots of foods. Black beans and salsa, hummus made with lemon juice, baked beans in tomato sauce, and lentil soup are all perfect examples of plant-based iron-rich foods that also contain vitamin C. Sprouting, soaking and cooking iron-rich foods can also help increase absorption.

Is More Iron Always Better?

Iron is a little like goldilocks. Too little isn’t good – but too much isn’t good either. Unlike other essential nutrients, it’s hard to get rid of excess iron from the body.

Excess iron can damage internal organs and may increase the risk of diabetes, particularly in older people. For example, among 32,000 women in the Nurses’ Health Study, those with the highest levels of stored iron were three times as likely to have diabetes. Among men, those who consumed the most heme iron (from meat) had a 63% greater risk of developing diabetes.

The good news is your body is pretty smart at trying to only absorb the right amount of iron for you. If you are eating too much iron, absorption rates decrease. Similarly, if you’re depleted in iron your absorption can increase 3-5 times.

Do I need to supplement?

With my clients, I hesitate to recommend iron supplements unless there is cause. Again, too much iron can be just as dangerous as too little. Thankfully, iron stores are simple to check. It’s usually done as part of a complete blood count (or CBC) in routine physicals.

If you do start taking iron, it’s a good idea to get a repeat lab done to make sure that you are getting enough and absorbing it properly. If you are taking iron supplements but your lab levels aren’t increasing, then you’ll want to talk to your doctor. Conditions like celiac disease, ulcerative colitis, Crohn’s disease and even certain medications can make it harder to absorb iron.

Lastly, although iron absorption occurs more readily when taken on an empty stomach, this does increase the likelihood of upsetting your stomach. So, if you feel nauseas when taking your multivitamin with iron or a separate iron supplement, try taking it with food instead!

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With social influencers and celebrities like Pharrell and Busy Phillips swearing by its benefits, you know the celery-juice trend isn’t going anywhere anytime soon. But is it worth trying? Registered dietitian Alex Caspero digs into the claims behind this health craze.

Why Celery Juice?

The originator of the movement is Anthony William, a self-proclaimed medical medium. (Note: He doesn’t actually have any medical or nutrition credentials.) He claims that drinking celery juice can help improve digestion, strengthen immunity, and detox the liver. With 1.4-million followers, William’s audience has this trend taking off at lightning speed. But let’s take a closer look at whether or not the science is there.

Celery contains essential nutrients like folate, vitamin K, potassium, and antioxidants. William advises that you have to drink celery juice alone on an empty stomach to reap any benefits. Let’s explore further…

Is Celery Juice Healthy?

A recent study from the Cleveland Clinic shows that celery seeds can help lower blood pressure. Another 2014 study shows that apigenin, a flavonoid found in celery, may inhibit stomach cancer progression. However, this benefit isn’t exclusive to celery. Apigenin is a common flavone also available in tomatoes, oregano, cherries, apples, leeks, broccoli, and grapes.

One final reason that celery juice is touted a miracle cure-all is that it’s an alkaline food. The argument is that drinking celery juice can help balance your body’s pH. But again, most vegetables are alkaline—not just celery. Eating other green vegetables, fruits, nuts, and legumes will help balance and round out your everyday diet.

Final Verdict

If you want to drink a daily glass of celery juice because you enjoy the taste, go for it! Just don’t rely on it to be a cure-all. There’s no denying the health benefits from making your overall diet rich in fruits and vegetables, but all of them matter—in addition to celery.

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Struggling with digestive issues or simply looking to give your system a boost? Enter: bromelain, an enzyme that does wonders for your gut, skin, and bones. If you’re searching for a digestion miracle worker, look no further. Found in pineapples, this enzyme works to digest protein (which can often be difficult for your system to process). People with a medical condition called pancreatic insufficiency may be prescribed bromelain as part of a combination of digestive enzymes because their pancreas does not make enough on its own. Research has also shown that high doses of bromelain may help improve indigestion, circulation, and cardiovascular health. Plus, it boasts some serious anti-inflammatory properties.Read on to learn about bromelain, what bromelain is good for, and some bromelain benefits to know about.

What Is Bromelain?

First things first: What is bromelain?

Bromelain is a protein-digesting enzyme derived from the pineapple plant. While our body naturally produces digestive enzymes to help break down foods, for aided digestion, you can get them from supplemental sources. Historically, it’s been used to treat many medical ailments. In fact, native people in Central and South America used to apply pineapple dressings to wounds and skin injuries to reduce inflammation and drank pineapple juice to ease stomach aches and indigestion. Because of its health benefits, bromelain is often found in digestive supplements (including HUM’s Flatter Me).

So… is eating a little pineapple every day enough to get your bromelain fix? Even though there are small amounts of bromelain in fresh pineapple and pineapple juice, it’s likely not a large enough dose for it to have benefits shown in clinical studies. Why? The enzyme is mostly concentrated in the parts you don’t eat, particularly the stem. For that reason, it’s much easier to take a supplement that contains bromelain to experience its benefits.

How do we get Bromelain?

By now we know that bromelain comes from a pineapple. Bromelain can be extracted from the core, stem, and other parts of the pineapple using various methods freezing and pressing certain parts of the fruit.

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5 Bromelain Benefits

What is bromelain good for? Here are the key benefits of this enzyme all-star.

1. Bromelain Improves Digestion

If you’re struggling with indigestion, bromelain can help. Here’s how it works: Our bodies make enzymes, which then help to break down food and improve our digestion of macronutrients. Some help break down fat, others break down carbs, and others break down protein. However, several factors can decrease natural levels of digestive enzymes, such as:

• Age
• Medications
• Lifestyle considerations

These factors can lead to a number of digestive imbalances, including bloating, gas, and other GI disturbances.

Bromelain is a protein-digesting enzyme (called proteases) which means it’s especially beneficial to take alongside any meal that includes meat or plant-based protein sources to aid digestion and nutrient absorption. And if you’re struggling with indigestion (specifically diarrhea), in vitro research has found that in studies of cells, bromelain can work to degrade certain intestinal pathogens that can cause diarrhea.

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2. Bromelain Brightens Skin

Bromelain benefits for skin are tried and true. This potent pineapple enzyme is often used topically (read: applied onto your skin instead of ingested) as an exfoliant to remove dead skin and to help calm irritated skin. It eats through the dead cells that can dull complexion to reveal fresh, new skin. Because bromelain benefits the complexion, many skincare products and treatments contain traces of pineapple.

Pro Tip: Take a DIY approach to yield bromelain’s skin-supporting benefits. (Just be cautious if you have sensitive skin.)

1. Blend fresh pineapple in a blender until smooth and creamy.
2. Remove one tablespoon of the puree. Rub all over your face and neck, avoiding eye area.
3. Wait five minutes then remove with cool water. Take care to not get juice in your eyes.
4. Moisturize to lock hydration in

3. Bromelain Supports Inflammatory-Related Health Concerns

Bromelain’s anti-inflammatory properties have been studied for a variety of health issues that arise from inflammation in the body, including joint stiffness and cardiovascular health. In a review analysis of osteoarthritis patients, many patients saw positive clinical effects, especially in reducing swelling, stiffness, and pain with doses of 80 mg to almost 2000 mg per day.

4. Bromelain Helps with Cardiovascular Health

Research has shown the enzyme may support cardiovascular health benefits. Specifically, high doses of supplemental bromelain has been shown to be an effective treatment against cardiovascular diseases, as it inhibits blood platelet aggregation.

5. Bromelain May Promote Faster Recovery

Studies have found that, when administered before surgery, bromelain can reduce the average number of days for complete disappearance of pain and post-surgery inflammation. Small trials have indicated that bromelain might be effective in reducing swelling, bruising, and pain in women having an episiotomy. 

Additional Bromelain FAQs

How long does it take for bromelain to work?
Bromelain may start showing effects within a few hours to days, depending on its purpose (e.g., digestion, inflammation relief).

What is bromelain good for?
Bromelain supports digestion, reduces inflammation, alleviates sinus issues, and may aid in healing injuries or surgeries.

What does bromelain do?
It acts as a proteolytic enzyme to break down proteins and has anti-inflammatory and immune-modulating properties.

Are there any side effects of taking bromelain supplements?
Side effects can include gastrointestinal discomfort, diarrhea, or allergic reactions, especially for those allergic to pineapples.

Can bromelain help with sinusitis or respiratory issues?
Yes, bromelain may reduce sinus inflammation and improve symptoms of sinusitis when used alongside standard treatments.

Is bromelain safe to take during pregnancy?
Consult a healthcare provider, as high doses may carry risks such as uterine contractions.

How does bromelain compare to other digestive enzymes?
Bromelain uniquely combines digestive and anti-inflammatory benefits, while other enzymes may target digestion more specifically.

Can bromelain assist in weight loss?
While bromelain aids digestion, evidence directly linking it to significant weight loss is limited.

What is the recommended dosage of bromelain for adults?
Typical dosages range from 200 to 2,000 milligrams per day, divided into smaller doses depending on the condition being treated.

Are there any contraindications for bromelain supplementation?
Avoid bromelain if you have pineapple allergies, are on blood thinners, or have a bleeding disorder without consulting a doctor.

Bromelain Side Effects

While bromelain benefits include better digestion, glowing skin, and relief from inflammation, this powerful pineapple enzyme might not be for everyone.Most human studies report few bromelain side effects. However, one study showed an increased heart rate in those with high blood pressure who ingested a high dose.  As always, consult your doctor before supplementing with bromelain.

The post 5 Impressive Benefits of Bromelain You Should Know appeared first on HUM Nutrition Blog.

I consider myself to be a predominantly plant-based eater. That means that I strive to make most of my diet come from plants, with enough wiggle room to enjoy foods that I love (hi, cheese!). I choose to eat this way because the evidence supporting a plant-based diet for preventing chronic disease and increased longevity is overwhelming.

Study after study shows that plant-based eaters have a significantly reduced risk of cancer, type-2 diabetes, and heart disease. However, I know it can be hard to give up animal products completely. It’s why you’ll see that my diet includes a lot of plants, but with a few goodies mixed in.

I try to work out first thing each morning. Sometimes that looks like an hour-long conditioning class, and sometimes that’s a few sun salutations or a walk around the block. Since my workouts are usually less than 60 minutes, I don’t eat anything beforehand. However, I always try to drink at least 16 ounces of water during and after.

A Vegetarian Nutritionist’s Food Diary

Breakfast

As a new mom, my diet is all over the place. I rarely sit down for meals except for dinner. Also, I often find myself snacking in the car or with my infant in one hand. It’s not ideal, but it’s real.

Today I had a matcha latte with coconut milk (and coconut milk ice cubes—so creamy!) and a peach. By the time I got home from the gym and fed my son, I had 15 minutes to quickly get dressed and leave the house. I drank my latte and ate my peach in the car on the way.

Snack

We had pizza and a salad for dinner last night, so I had a slice of this vegan pizza when I got home around 11 a.m. While I’m okay with real pizza every now and then, I love this version with a chia crust, dairy-free cheese sauce, and lots of vegetables.

Late Lunch

My lunches are mixed. Sometimes I bring leftovers, sometimes I go out, and sometimes I pack ready-to-eat meals. Since this morning was hectic, I didn’t have time to put together anything else. Thankfully, I stocked up on a few of these Indian packets from Trader Joe’s (see also my Trader Joe’s must-haves). I love that they’re vegetarian and contain lots of vegetables, and they’re easy to heat at the office.

Dinner

After heading home mid-afternoon for a few hours to play with my son, feed him dinner and give him a bath, I headed back to the office to finish some projects.

Therefore, my dinner was leftovers from my lunch the day before: a piece of toasted sourdough bread, my tofu chicken salad, and another peach. I usually like to eat at least one serving of greens for dinner, but wasn’t able to get that in today. But that’s okay! Even as a nutritionist, my diet isn’t perfect. I don’t beat myself up for the food choices I make. Sometimes I crave a good veggie burger with crispy fries, and sometimes I eat a giant salad. It’s what you do the majority of the time that matters most.

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No matter your age, if you’re looking for an increased feeling of well-being, the answer might be in the supplement aisle. While a healthy diet is still the key to optimum vitality, it may not be enough. Let this be your guide in determining which anti-aging foods are best for you, in your 20s, 30s, 40s, and beyond.

The Best Nutrients for Anti-Aging At Every Age

If You’re In Your 20s…

When time is on your side, focus on beauty maintenance rather than anti-aging. This means packing your diet with the good stuff to set the stage for decades to come. Load your plate with vegetables, fruits, beans, healthy fats, and occasional animal proteins.

Still suffering from breakouts? Sadly, acne doesn’t stop the moment you leave your teen years behind. Stress, hormones, certain medications, and diet could be to blame for blemish-prone skin. We know how important it is to wipe away dirt, grime, makeup, and pollution every day—but what about cleaning your skin from the inside out?

Medically speaking, acne vulgaris is a chronic inflammatory disease, so it must be treated as such. Reducing environmental toxins is just one step of the process. The other step is reducing toxic buildup and inflammation. A recent study shows that chlorella, a green freshwater algae, has significant inhibitory activity on acne by reducing inflammatory mediators. For anyone who suffers from acne, these results offer a promising natural solution, especially in comparison to harsh medications.

In addition to chlorella, dandelion root, red clover, and bladderwrack are all powerful detoxifying herbs that can be useful in treating acne. For a potent all-in-one cleansing supplement, try HUM’s Daily Cleanse. It contains purifying herbs and minerals to give your skin, liver, kidneys, and lungs a soothing detox.

If You’re In Your 30s…

By the time we reach our thirties, most of us have been exposed to a large amount of UVA rays. Although they’re less intense than UVB rays, UVAs are more prevalent. They’re also able to penetrate the skin more deeply, playing a major role in skin aging and wrinkling. UVA is also the dominant tanning ray, so whether tanning takes place indoors or out, it can cause cumulative damage over time.

This means that antioxidants, like vitamin A, E, and C are super important for combating free-radical sun damage. That said, it only gets harder to eat healthy as life demands go on. I recommend getting a mega-dose of nutrition first thing in the morning. Try starting your day with a nutritious smoothie of berries, greens, unsweetened non-dairy milk, hemp seeds, and almond butter to start your day off right.

For additional skin protection, try polypodium leucotomos. This fern can help restore collagen to help combat wrinkles and sagging skin. Recent research published in the International Journal of Dermatology shows that the fern can also prevent sun damage. This, of course, not only reduces the appearance of fine lines and wrinkles, but also decreases your chances of getting skin cancer.

You can find it in HUM’s Turn Back Time supplement, which also contains turmeric, green tea, and Vitamin C for extra antioxidant support.

Once You Hit Your 40s…

Anytime past your thirties, fine lines and wrinkles become more prominent thanks to the decrease in production of collagen and elastin. In women, a decrease in estrogen production also slows sebum production, which increases skin dryness.

To help with this loss of moisture, increase your intake of essential fatty acids like omega-3, omega-6, and omega-9 fats. These lipids are the building blocks of healthy cell membranes, producing a natural oil barrier that’s critical in keeping skin hydrated and younger looking. Scan your diet and consider where you’re getting these essential fats. Plant-based options like chia seeds, walnuts, hemp seeds, and flaxseeds also contain beneficial fiber and antioxidants. This is also the time to enjoy fatty fish a few times a week for an additional source of omega-3 fatty acids.

Research suggests that regular intake of lingonberry seed oil, high in all three of these essential fatty acids, improves skin hydration and induces skin changes that can be described as anti-aging. Lingonberries, Scandinavian fruits similar to cranberries, also contain extremely high amounts of quercetin, a flavonoid with strong anti-inflammatory properties.

Since exposure to damaging agents like the sun and environmental pollution speed up aging skin, lingonberry extract is proving to be a powerful supplement for women over forty. We harnesses the benefits of lingonberries in HUM’s Arctic Repair supplement.

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What Is Inflammation?

Simply put, inflammation is the immune system’s response to a stimulus that’s viewed as foreign or toxic to your body. It’s one of the reasons why we advocate loading up on antioxidant-rich foods; they are responsible for targeting and removing these free-radical compounds.

Beyond kale and pomegranates, there are a number of anti-inflammatory lifestyle changes that are just as—if not more—effective as what you put into your body. Here’s how to reduce inflammation from the outside in.

5 steps to Reduce Inflammation

1. Get enough sleep

Ideally, seven to eight hours of restful sleep are needed per night. Sleep is when your body is able to heal from the emotional and physical traumas of the day. Cut too short, poor sleep quality can promote inflammation.

Yes, it’s tempting to stay up late to catch up on work or the latest Twitter drama. However, prioritizing sleep may be the most effective way to combat both your to-do list and get your summer body. Skimping on sleep is a little like having a margarita before going into the office. A lack of sleep dulls activity in the brain’s frontal lobe, which aids in decision making and impulse control. A study in the American Journal of Clinical Nutrition found that when people were sleep-deprived, late-night snacking increased. They were also more likely to choose high-carb snacks.

For better sleep, keep your bedroom cool, dark and comfortable. Remove the TV and your phone and allow yourself time to unwind and settle before bed. If you still have trouble sleeping, grab a bottle of HUM’s Beauty zzZz. This melatonin supplement helps maintain a healthy circadian rhythm.

2. exercise

However you prefer to sweat, exercise is another way to reduce inflammation. It improves circulation and lymphatic flow. Anything that gets your heart pumping works. Try a dance class with friends, hiking while listening to a podcast, or a hot yoga class.

Ideally, you’re sweating most days of the week for at least 30 minutes. Having trouble getting motivated? Consider how good it feels to move your body. Then, focus on the enjoyment rather than the calorie burn.

3. manage stress

Stress and anxiety also trigger inflammation. Here’s how it works. When we feel a sudden rush of an uncomfortable emotion, the body interprets it as a response to an internal invader. It then releases inflammation markers as a result.

The more stressed you are, the more likely you are to trigger the inflammation cascade. That said, we all get stressed. The key is learning to adapt and respond to it in a positive way. It’s almost impossible to reduce stress in our busy lives, but we can change how we react to it.

There are so many options for stress reduction. Pick a few that you know work for you. Whether that’s deep breathing, meditation, or journaling, it’s good to have a few options in your toolbox.

4. reduce exposure to toxins

Look, it’s impossible to live a completely chemical-free life. The goal should be reducing exposure where you can. Whether we’re talking about artificial colors, endocrine distributors (like BPA or parabens), mercury from fish, or pesticide residue, there are small ways we can work to limit our interaction with them.

For most of us, it starts with the diet. Becoming aware of where your food comes from is a good first step, especially regarding animal protein and product packaging. Don’t let perfect be the enemy of good. Assess where you currently are and see where you can make small changes. Consider reducing highly processed foods, excess refined sugars, and trans fats. Then load up on vegetables, fiber-rich whole grains, and plant-based proteins.

5. Practice Gratitude

Finally, practicing gratitude helps us see our situation in a new way. It can lessen panic and open us up to new solutions. Practicing gratitude shifts our response to stress, which reduces inflammation markers.

Research also shows that gratitude makes us happier, improves health, and strengthens existing relationships. So, what are you waiting for? Grab a notebook and jot down five things you’re grateful for at this moment.

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