The peptide landscape can seem miraculous at first glance—but it’s also murky once you dive below the surface. That said, it’s important to get the facts and figures straight instead of relying on hype from influencers or strangers online.

Keep reading for a starter guide to peptides—including what they are exactly and which ones are currently dominating the conversation. Plus, if it’s actually possible to dabble in peptide therapy safely.

What Are Peptides?

Simply put, peptides are short chains of amino acids. (Amino acids are the same substances that make up the building blocks of protein, which have longer chains.) Peptides are naturally occurring in the body, and we produce a vast amount of them daily.

“They act like tiny messengers, sending instructions to your cells, and each one has a specific role,” says Zaid Fadul, MD, FS, FAAFP, CEO and concierge physician at Bespoke Concierge MD. Peptides act like cellular to-do lists, regulating everything from tissue repair and inflammation to hormone production and immune defense. “Because peptides are made from the same amino acids found in your body, they often work in harmony with your natural systems,” Dr. Fadul adds. (Many proponents of peptide therapy note this distinction makes them inherently safe, though we’ll get to this point soon enough.)

According to Candice Stewart, DNP, doctor of nursing practice and owner and injector at Stella Capri Wellness, peptides are among the latest and greatest therapies in the biohacking space right now. More people are shifting from reaction to proactivity, thus opting for interventions that can promote health, well-being, and quality of life before major issues arise.

4 Trending Peptides

Dozens of peptide-based drugs have been approved by the Food and Drug Administration (FDA), and more than 650 others are currently in clinical development.

While the landscape is vast and diverse, you’re likely already familiar with a few peptides. Stewart notes that insulin, which controls blood sugar in people with diabetes, was the first isolated peptide invented in 1921. There’s also the wave of GLP-1 agonists—including semaglutide (Ozempic) and tirzepatide (Mounjaro)—which are peptides with FDA approval, too.

GLP-1 meds aside, here are four of the buzziest peptides right now.

1. BPC-157 (Body Protection Compound-157)

BPC-157 is a synthetic compound that’s being touted for its potential healing properties. “Animal research shows it may help repair tendons, ligaments, and muscles, and protect the stomach lining by promoting blood vessel growth and reducing inflammation,” says Dr. Fadul. “It appears to activate pathways that encourage tissue recovery and new blood vessel formation.”

Per Stewart, BPC-157 is most beneficial to heal the digestive tract while also being neuroprotective and cardioprotective.

These points considered, Dr. Fadul says that clinical research in humans is extremely limited. There are also conflicting findings to date. “Some researchers are concerned that because it activates pathways involved in both tissue growth and cell migration, it could theoretically support cancer cell activity,” he shares. “However, other studies show BPC-157 may have the opposite effect: reducing inflammatory markers linked to tumor growth.” In addition, BPC-157 has no approved indication by the FDA; instead, it’s classified under “Certain Bulk Drug Substances for Use in Compounding that May Present Significant Safety Risks.” (The FDA has also issued warnings noting that BPC-157 cannot legally be marketed or compounded for human use.)

Despite conflicting evidence and a lack of FDA approval, BPC-157 is anecdotally touted as a miracle worker. (Even with his concerns, Dr. Fadul shares that he has patients swear by the effects—including an older doctor who says BPC-157 helped him recover quickly from a severe tendon rupture.)

BPC-157 is usually administered as a subcutaneous or intramuscular injection. These routes are considered to be superior to oral supplementation since it has a smaller chance of surviving stomach acids.

2. TB-500 (Thymosin Beta-4)

TB-500 is a synthetic fragment of the naturally occurring protein thymosin beta-4. It’s said to help cells move and regenerate by supporting actin formation, which is a critical part of wound healing and tissue repair, says Dr. Fadul. “Animal studies suggest potential benefits for healing, reducing inflammation, and improving flexibility. However, human research is almost nonexistent,” he continues, on top of it lacking FDA approval.

He adds that there’s caution about possible immune or hormonal side effects, as well as concern about unregulated manufacturing.

TB-500 is administered as an injection under the skin.

3. KPV

KPV is a tripeptide, meaning it consists of three amino acids (lysine, proline, and valine). Per Dr. Fadul, it’s a natural offshoot of alpha-MSH, an anti-inflammatory hormone. “KPV is recognized for its ability to reduce inflammation, support the immune system, and decrease proinflammatory cytokine secretion,” says Stewart. She adds that KPV offers benefits for skin health and wound healing, as well as the potential to alleviate symptoms of inflammatory bowel diseases (IBD).

However, it’s worth noting that positive study results have been demonstrated in animals and lab cells rather than humans. “No human safety data exist, and the FDA has not authorized it for human use,” Dr. Fadul shares. KPV is mostly considered experimental at this point, and it’s sometimes labeled as “for research only” to bypass legal issues.

Those who choose to take KPV can opt for injections, oral supplementation, or even topical application.

4. MOTS-c

MOTS-c is produced naturally within our mitochondria (aka the cell’s generators of energy). “It influences metabolism, insulin sensitivity, and how your body converts food into energy,” says Dr. Fadul.

Compared to the other peptides on this list, it has the most promising research to date. Per Dr. Fadul, early research in animals and limited human trials link MOTS-c to:

• Better metabolic health
• Improved energy
• Enhanced exercise performance
• Regulated blood sugar
• Support for heart and metabolic function

According to Stewart, additional benefits may include:

• Improved insulin sensitivity
• Higher fat burning
• Reduced neuroinflammation
• Help with osteoporosis
• Increased longevity

While MOTS-c isn’t FDA approved, Dr. Fadul says it’s currently under a Phase 1 trial to assess safety and efficacious doses in humans.

MOTS-c is administered via injections under the skin, as oral supplementation wouldn’t survive digestion.

Is It Safe to Take Peptides?

The peptide landscape is still pretty much the Wild West, but that hasn’t stopped people from ordering stacks and syringes online.

Above all, it’s important to approach the landscape with caution. “None of these peptides—BPC-157, TB-500, KPV, or MOTS-c—are approved by the FDA for any medical use,” says Dr. Fadul. “They haven’t gone through the testing required to prove safety, quality, and effectiveness.” In many cases, you don’t know exactly what you’re getting—impurities, mislabeling, or inconsistent dosages—namely when you go the DIY route.

Dr. Fadul adds that most studies use non-human subjects; hence, their side effects and long-term effects in humans are unclear. “Some peptides may cause immune reactions, hormonal shifts, or if impure, serious infections,” he continues. “Theories about cancer risk remain unproven, but given the peptides’ cell-growth effects, careful monitoring is essential.” Individuals who are pregnant or breastfeeding, as well as anyone with a history of cancer, should be particularly cautious.

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Stewart—who earned a master peptide certification and has been using peptides in her practice for the past decade—agrees that safety remains a chief concern. However, she gives the green light to those who consult a medical professional who’s studied peptides, works with reputable pharmacies, and knows how to create a bespoke peptide regimen with correct dosing. She believes that peptides can help people stay healthier longer and address a broad range of issues. She reports that she’s helped people with problems as diverse as long COVID and mold toxicity to obesity and sports injuries—anecdotally, with few negative side effects.

The Bottom Line

All things considered, peptides may be helpful—even life-changing, as you’ll likely hear anecdotally or by evangelists online. However, their ability to stay out of harm’s way has yet to be determined in clinical research and governing bodies. There’s a gamble in trying them out for yourself, even if peptides stem from compounds your body naturally recognizes. (The risk is much greater if you go it alone and buy your peptides from suspect sources and proceed without medical supervision.)

“Peptide therapy should never be one size fits all,” Dr. Fadul concludes. “It requires close medical supervision, follow-up testing, and continuous adjustment as your body responds.”

The post Peptides Are Trending in Wellness and Longevity Circles—But Are They More Risky Than Rewarding? appeared first on HUM Nutrition Blog.

The Science Behind Fluoride

How Fluoride Prevents Cavities and Strengthens Teeth

Fluoride is a naturally occurring mineral that helps rebuild and strengthen tooth enamel and prevent cavities. When you use fluoride, the mineral is absorbed into the enamel, making it more resistant to acid that comes from bacteria and sugary foods or beverages. It also aids in remineralization, a process where essential minerals like calcium and phosphate are redeposited into weakened enamel, helping to repair early signs of tooth decay before cavities form.

In addition to fluoride in our toothpaste and other dental products, the mineral can be found in water, soil, and some foods and beverages, such as:

• Coffee
• Tea
• Raisins
• Oatmeal
• Canned shellfish (e.g., salmon, sardines)

Studies have consistently shown over the years that using fluoride can reduce the risk of tooth decay by 25%. This is why it’s not only commonly found in dental products but also in public water supplies in many countries. According to the CDC, 72.3% of the U.S. has fluoride in their public water systems.

Debates on Safety: Fluorosis, Toxicity, and More

While fluoride is beneficial in small amounts, consuming excessive amounts of the mineral can also be harmful. Ingesting high levels of fluoride can cause dental fluorosis, a condition that causes white spots or streaks on the teeth. Dental fluorosis is most common in children under eight whose teeth are still developing.

Beyond dental fluorosis, some have raised concerns about fluoride toxicity, linking high exposure levels to potential health risks, including thyroid problems, skeletal fluorosis (a rare chronic bone disease), and neurodevelopmental effects. However, most experts agree that fluoride exposure from toothpaste, when used as directed, is safe and unlikely to cause harm.

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The recommended Daily Adequate Intake of fluoride is as follows:

• Birth to 6 Months: 0.01mg
• 7-12 Months: 0.5mg
• 1-3 Years: 0.7mg
• 4-8 Years: 1mg
• 9-13 Years: 2mg
• 14-18 Years: 3mg
• 19 Years and older: 4mg for men and 3mg for women

Should You Avoid Fluoride?

The debate over fluoride in toothpaste has led many to question whether they should use it or opt for fluoride-free alternatives. While fluoride is widely recognized for its ability to prevent cavities and strengthen teeth, some concerns about potential health risks and overexposure have made it a controversial topic. Here are some pros and cons for each side:

Pro-Fluoride Arguments:

• Proven effectiveness in reducing cavities and strengthening teeth.
• Fluoride is endorsed by major health organizations, including the American Dental Association (ADA) and the World Health Organization (WHO).
• Fluoride helps protect against decay, especially in people with a high risk of cavities.

Anti-Fluoride Arguments:

• Potential risks of overexposure, especially for children.
• Daily adequate intakes are more challenging to control with fluoride toothpaste and fluoridated water.
• Some individuals prefer a natural approach to oral care, avoiding synthetic additives.
• Those with certain medical conditions (e.g., thyroid disorders) may choose to limit fluoride intake based on personal or medical advice.

Who Should Opt for Fluoride-Free Options

While fluoride is generally considered safe, certain groups may benefit from fluoride-free toothpaste. Young children who tend to swallow toothpaste are at a higher risk of developing dental fluorosis. Some individuals also have sensitivities to fluoride and may experience mild reactions to fluoride-containing products. Additionally, those who prefer a more natural approach to oral care often opt for toothpaste free from synthetic chemicals. Some individuals with specific health concerns, such as kidney disease or thyroid conditions, may choose to avoid fluoride based on medical advice.

Finding the Right Toothpaste for You

Understanding Labels and Ingredients

When choosing a toothpaste, reading the label is critical to ensure you’re selecting the best option for your oral health needs. If you prefer conventional toothpaste with fluoride, check for fluoride content that may be listed as sodium fluoride, stannous fluoride, or monofluorophosphate. For those seeking natural alternatives, look for labels that highlight claims such as “fluoride-free,” “SLS-free,” or “organic.” 

Fluoride Alternatives for Natural Oral Care

If you’re interested in fluoride-free toothpaste, here are some effective alternatives:

• Hydroxyapatite: A naturally occurring mineral that remineralizes teeth similarly to fluoride.
• Xylitol: A sugar alcohol that reduces cavity-causing bacteria in the mouth.
• Calcium and phosphate: Help rebuild enamel and protect against decay.
• Herbal ingredients: Neem, clove, and tea tree oil have antibacterial properties that can help reduce bacteria, strengthen the enamel, and prevent cavities.

FAQs

Is fluoride safe for kids?

Yes, fluoride is safe for children when used appropriately. The ADA recommends using fluoride toothpaste in the size of a grain of rice for children under three and a pea-sized amount for kids aged three to six. Parents should supervise brushing to prevent swallowing excess toothpaste, especially in the beginning.

What are the symptoms of fluoride overexposure?

Mild overexposure can cause dental fluorosis, leading to white spots on the teeth. In cases of overconsumption (like this study that had participants ingesting 30mg of fluoride per day), individuals may experience symptoms including nausea, vomiting, and stomach pain. Severe fluoride poisoning is extremely rare with the proper use of toothpaste but can cause skeletal fluorosis or acute poisoning symptoms (e.g., dizziness, headaches, excessive saliva).

Are natural toothpaste options effective?

Yes, many natural toothpastes contain effective ingredients like hydroxyapatite and xylitol, which can help remineralize enamel and strengthen teeth. However, they don’t prevent cavities as effectively as fluoride can. Therefore, the added mineral is still the most effective ingredient for cavity prevention.

While the fluoride debate may never be settled, the key takeaway is that those who choose to brush with fluoridated toothpaste should do so cautiously. Fluoride can be an effective cavity fighter, but having the option of fluoride-free toothpaste can also be effective for those who prefer a natural approach. The best toothpaste for you depends on your individual health needs, preferences, and risk factors. Whether you choose fluoride or a natural alternative, maintaining a strong oral hygiene routine—brushing, flossing, and regular dental check-ups—is what truly matters.

The post Is Fluoride in Toothpaste Unhealthy? What You Need to Know About This Mineral appeared first on HUM Nutrition Blog.

Carbs are the body’s preferred energy source, fueling your brain, muscles and even mood regulation through serotonin production. When you eat carbs, your body breaks them down into glucose, which serves as an immediate energy source, explains Jerry Bailey, DC, LAc, certified nutritionist, acupuncturist, chiropractic, and functional medicine physician at Lakeside Holistic Health. “Your brain, in particular, runs almost entirely on glucose, so carbs help with focus, memory and overall cognitive performance,” he says. “Without enough quality carbs, you might experience brain fog, fatigue, irritability and even hormone imbalances.” Plus, carbs help replenish muscle glycogen after exercise, ensuring optimal recovery and performance.

So why do some carbs leave you feeling sluggish, while others provide steady energy? It all comes down to quality, balance and metabolism, according to Bailey. “Whole, fiber-rich carbs—like quinoa, sweet potatoes, and legumes—digest more slowly, keeping blood sugar stable and preventing that dreaded energy crash,” he says. On the other hand, refined carbs—think white bread and pastries—can spike blood sugar quickly, leading to a rollercoaster of highs and lows.

The good news? You don’t have to cut carbs to feel your best. The key is choosing the right kinds of carbs, pairing them wisely with protein, fiber and healthy fats, and supporting your metabolism with key nutrients like chromium and cinnamon extract. These can help improve insulin sensitivity and blood sugar control, so you get all the benefits of carbs—without the crash.

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In this guide, we’re flipping the script on carbs—because they’re not the enemy, they’re essential. With expert-backed tips, you’ll learn how to enjoy carbs the right way—maximizing energy, stabilizing blood sugar and leaving the dreaded crash behind.

Prioritize complex carbs

When it comes to carbs, the key isn’t cutting them out, it’s choosing wisely. Some carbs keep you energized and satisfied, while others send you on a blood sugar rollercoaster, leaving you wanting nothing more than to get in bed for an afternoon nap. It all comes down to two types: simple and complex. Simple carbs (think white bread, pastries, sugary cereals, soda) are quickly broken down by the body, leading to a rapid spike in blood sugar, explains functional dietitian Jenna Volpe, RDN, LD, CLT. Cue the short-lived burst of energy, followed by an inevitable crash that leaves you reaching for another pick-me-up. Complex carbs, on the other hand—found in whole foods like quinoa, lentils, sweet potatoes, oats and brown rice—are packed with fiber, vitamins and minerals that not only nourish your body but also slow digestion, preventing rapid blood sugar spikes. They also support gut health by feeding beneficial bacteria, further promoting better digestion and nutrient absorption.

Slow down and chew your food well

This might sound rather simple, but it’s true that digestion starts in the mouth. In other words, how you eat your food is just as important as what you eat. Eating too quickly or not chewing your food thoroughly can make it harder for your body to break down carbs properly, leading to digestive discomfort and blood sugar fluctuations, warns Volpe. Chewing your food well allows enzymes in your saliva to begin breaking down carbohydrates before they even reach your stomach, making the digestion process smoother and more efficient. It also helps you eat more mindfully, giving your brain time to register fullness and preventing overeating, adds Volpe. If you tend to eat on the go or rush through meals, try slowing down and focusing on thoroughly chewing each bite—you may find that you feel more satisfied and experience fewer energy crashes throughout the day.

Pair carbs with protein and healthy fats

One of the easiest ways to avoid the dreaded carb crash is to be wise about your meal pairings—opting to balance your carbs with protein and healthy fats. When eaten alone, carbs—especially those that are refined—can cause blood sugar to spike quickly, leading to an inevitable dip in energy levels later on, warns Volpe. However, when you combine them with protein (like eggs, chicken, Greek yogurt, or tofu) and healthy fats (like avocado, nuts, olive oil, or seeds), digestion slows down, allowing for a more gradual release of glucose into the bloodstream, she adds. This helps sustain energy, keeps you feeling fuller for longer, and reduces cravings. For example, instead of eating plain toast, spread some almond butter on top, or pair an apple with cheese or a handful of nuts. These small adjustments can have a huge impact on stabilizing blood sugar levels and preventing energy crashes.

Keep your portions in check

Being mindful about your portions is a universal nutrition rule, but when it comes to carbs, portion control can specifically help you maintain balanced blood sugar levels and avoid sluggishness. Consuming too many carbs in one sitting—especially refined or high-glycemic options—can flood your bloodstream with glucose, leading to insulin spikes and subsequent crashes, warns Volpe. “A good rule of thumb is to aim for 15–45 grams of carbohydrates per meal, depending on your individual energy needs and activity level,” she says. Try filling half your plate with fiber-rich veggies, a quarter with complex carbs like quinoa or sweet potatoes and the remaining quarter with protein. This balance helps ensure that carbs work for your body, not against it.

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Time your carb intake wisely

When you eat carbs can be just as important as what kind of carbs you eat. Many people find that consuming most of their carbs earlier in the day—particularly at breakfast and lunch—helps provide the energy needed to fuel daily activities while avoiding sluggishness later on, notes Bailey. “Since your metabolism is generally more active earlier in the day, your body is better equipped to process and utilize carbs efficiently,” he says. 

If you exercise, incorporating carbs before and after your workout can be especially beneficial. Pre-workout carbs give you the fuel to power through, while post-workout carbs help replenish glycogen stores, aiding in recovery and muscle repair, notes Bailey. On the flip side, some people find that eating a carb-heavy dinner can lead to grogginess or disrupted sleep. Experiment with timing your carb intake to see what works best for your body and energy levels.

Choose whole, minimally processed carbs

Your nutritional goal when it comes to any type of food should be to avoid anything that’s overly processed, as this type of food has been linked to everything from heart disease to mental health issues. What’s more: Ultra-processed carbs—such as white bread, pastries, sugary cereals, and processed snack foods—are also culprits behind energy crashes. “These types of carbs have been stripped of fiber and essential nutrients, making them easy to digest and absorb rapidly into the bloodstream, causing quick blood sugar spikes followed by a crash,” says Bailey. Instead, focus on whole, nutrient-dense carb sources like sprouted grains, legumes, fiber-rich fruits and root vegetables. These options provide longer-lasting energy, better satiety and essential nutrients that support overall health. 

Add in blood sugar-supporting nutrients

Sometimes, even when making healthy food choices, your body may still need extra support in regulating blood sugar levels. That’s where certain nutrients and supplements—like chromium and cinnamon extract—can play a beneficial role. Chromium is a trace mineral that helps enhance insulin function, improving your body’s ability to transport glucose into cells for energy, explains Volpe. This can prevent drastic blood sugar fluctuations and reduce cravings. Consider HUM’s Counter Cravings which helps boost metabolism and reduce cravings.

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Cinnamon extract is another clinically effective way to optimize blood sugar levels. One study published in the Journal of Diabetes Science and Technology found that cinnamon contains bioactive compounds that may improve insulin sensitivity, lower blood sugar levels, reduce inflammation and support heart health—all of which help reduce the risk of diabetes and metabolic diseases. While it’s not a cure, incorporating cinnamon into your diet (like in coffee, smoothies, or oatmeal) could be a natural way to support blood sugar balance and overall metabolic health when paired with other healthy habits.

Rather than fearing the carb crash, take control of how your body processes them. Small tweaks—like adding cinnamon to your morning oats or swapping white bread for sprouted grains—can make all the difference. So go ahead, enjoy that bowl of quinoa or sweet potato toast—your body (and brain) will thank you.

Carb FAQs

Why are carbs important for my body?

Carbs are the body’s preferred energy source, especially for the brain, which relies on glucose for focus, memory, and overall cognitive performance, preventing brain fog and fatigue.

What’s the difference between simple and complex carbs?

Simple carbs, like white bread and sugary treats, cause quick spikes in blood sugar and energy crashes, while complex carbs, such as quinoa and sweet potatoes, digest slowly and provide sustained energy without the crash.

How can I avoid the energy crash from carbs?

Pairing carbs with protein and healthy fats, such as eggs or avocado, can slow digestion, providing a gradual release of glucose into the bloodstream and helping you maintain steady energy levels.

Is it okay to eat carbs at night?

Timing your carb intake earlier in the day, especially before and after workouts, can optimize energy, but eating too many carbs late at night may lead to grogginess and disrupt sleep for some people.

How can I support blood sugar balance while eating carbs?

Adding nutrients like chromium and cinnamon extract to your diet can improve insulin sensitivity and help regulate blood sugar levels, reducing cravings and supporting metabolic health.

The post How to Enjoy Carbs Without the Crash appeared first on HUM Nutrition Blog.

Water filters are becoming more popular (and necessary) each year to provide everyone with access to safe and clean water. Contaminants can come from an endless list of sources, both naturally occurring and man-made. Groundwater, for example, can pick up heavy metals as it travels through the ground, chemicals get released into the ground, or sewers from factories and farms. Sometimes, natural disasters occur and can affect your water source, requiring a certain level of filtering.

With the Palisades wildfires ripping through the community in Los Angeles, the LAPD and the Department of Water and Power have warned residents not to drink or cook with their tap water due to contamination risks. Wildfires can pollute water in multiple ways—burned trees, buildings, and infrastructure release harmful chemicals into the air, seeping into water systems through damaged pipes or other infrastructure. Additionally, plastic pipes can melt, leaching volatile organic compounds (VOCs) and other toxic substances into the supply. Drinking contaminated water in fire-affected areas can lead to waterborne illnesses like Giardia, intestinal infections, or long-term health risks from exposure to carcinogenic chemicals. In some cases, these water quality issues can persist for years. Situations like this highlight why having a reliable water filter isn’t just about its taste but that it’s a critical safeguard for your health.

Are you wondering if your tap water is truly safe to drink? While treated for basic safety, it can still contain chlorine, heavy metals, pesticides, and even microplastics. This article covers everything you need to know about the different types of filters, what to look for in a water filter, and the five best filters on the market for your needs.

What Contaminants Do Water Filters Remove From Tap Water?

Depending on the type of water filter you have, each filter can remove several different types of contaminants. Some of these chemicals, contaminants, and other harmful materials include:

• Sediment (Dirt, sand, rust, debris)
• Chlorine
• Volatile Organic Compounds (VOCs)
• Some pesticides and herbicides
• Some heavy metals (depending on the type of filter)
• Heavy metals like lead, arsenic, and mercury
• Fluoride
• Bacteria and viruses (if combined with UV filtration)
• Salts and dissolved solids
• Heavy metals

Choosing a Water Filter That’s Right for You

Choosing the right water filter depends on water quality, budget, and filtration needs. Before you even start to see what’s out there, you should test and identify the types of contaminants in your water. You can do this by checking your water report through your water supplier, using a home test kit, or sending a sample to a certified lab. Then, based on your results, you can choose a filter that fits your needs: 

Activated Carbon Filters: Removes chlorine, bad taste and odor, and some contaminants (no heavy metals or bacteria)

Reverse Osmosis (RO) Systems: Removes a high percentage of contaminants, including heavy metals, fluoride, and dissolved solids

Ion Exchange Filters: Removes dissolved ions (e.g., minerals) and heavy metals

UV Purifiers: Kills bacteria and viruses, protozoa, and cysts (does not remove physical impurities like chemicals)

An alternative way to determine what a water filter removes is to look for an NSF (National Sanitation Foundation) certification and the number on the filter’s label. The NSF database allows you to look up specific products and see what they are certified to remove from tap water. 

Common NSF standards for water treatment include:

• Standard 42 (taste and odor)
• Standard 53 (cyst reduction)
• Standard 58 (reverse osmosis)
• Standard 62 (distillation)

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The 5 Best Water Filters on the Market

Choosing the right water filter can make a huge difference in the quality and safety of your drinking water. Whether you’re looking for a pitcher filter, a faucet attachment, or a high-capacity system, there’s a solution for every household. Here are five of the best water filters available.

iSpring Reverse Osmosis System – Best for Comprehensive Filtration

The iSpring Reverse Osmosis (RO) system is a top-tier choice for those who want the most advanced filtration system. This six-stage alkaline remineralization filtration system not only removes up to 99% of over 1,000 harmful contaminants—including PFOA, PFOS, chlorine, fluoride, lead, arsenic, asbestos, and sodium—but also restores essential minerals to enhance the taste and alkalinity of the water. Certified by NSF/ANSI (American National Standards Institute), this system connects directly to your faucet, providing continuous access to clean, great-tasting water and filters that only require changing every six to twelve months. If you’re serious about eliminating contaminants with a meticulous system and maintaining mineral balance, iSpring is one of the best options to choose from.

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Waterdrop Gravity-Fed System – Best for High Capacity

The Waterdrop gravity-fed purification system is perfect for households that need an ample supply of clean water. With a 2.25-gallon capacity, this system is made from durable 304 food-grade stainless steel, resistant to corrosion and wear, and strong enough to withstand up to 220 pounds of pressure. Its 4-stage high-efficacy filtration process reduces up to 98% of fluorine and 98.5% of chlorine while also removing heavy metals, sediments, spores, rust, and other harmful substances. With an impressive lifespan of 3,000 gallons per filter (or 53,000 plastic water bottles), Waterdrop is a long-lasting, eco-friendly solution for purified water.

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Brita Elite Filter – Best for Everyday Use

The Brita Elite Filter is superior to its basic model while maintaining simplicity and cost-friendly results. Unlike other filters that strip away minerals, Brita’s Elite Filter retains the essential minerals and electrolytes while reducing over 30 contaminants, including chlorine, mercury, and benzene. The BPA-free filter also removes 99% of lead and five times more contaminants than the original Brita. Designed to fit all Brita pitchers and dispensers (excluding the Brita Stream), it lasts up to six months, saving approximately 1,800 plastic water bottles annually. If you’re looking for a simple way to improve your tap water, Brita Elite is a great choice.

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PUR Plus Filter – Best for Faucet Filtration

For those who prefer a faucet-mounted filter, the PUR Plus Filter is an excellent option. It uses a combination of activated carbon, ion exchange, and mineral filtration technology to purify water while improving its taste. Certified to reduce 70 chemical and physical substances—including lead, mercury, and microplastics—PUR outperforms many pitcher filters, removing ten times more contaminants than Brita’s pitcher models. With a lifespan of 100 gallons per filter, PUR is also the only faucet brand certified by both the WQA (Water Quality Association) and NSF. If you want quick access to cleaner, better-tasting water straight from your tap, PUR Plus is a solid investment.

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Zerowater – Best for Removing Total Dissolved Solids (TDS)

If you’re looking for a filter that removes virtually all dissolved solids from your water, Zerowater is a great choice. This BPA-free system features a five-stage ion exchange filtration process that eliminates organic and inorganic contaminants, including PFOA, PFOS, lead, chlorine, mercury, chromium, and Class 1 particles. It’s one of the few filters that can bring Total Dissolved Solids (TDS) levels down to zero, ensuring exceptionally pure water. Each filter lasts 15 gallons, saving approximately 110 plastic water bottles per filter. If you want water free of virtually all contaminants, Zerowater is a highly effective option.

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FAQ

Isn’t tap water supposed to be already safe to drink?

Tap water is treated to meet basic safety standards, but that doesn’t mean it’s free from contaminants. Heavy metals, chlorine, microplastics, pesticides, and even pharmaceuticals can still get into your water source. Aging infrastructure and environmental pollution can also introduce new contaminants by the time water reaches your home.

Why aren’t all water filters created equally?

Not all water filters are equally effective because they use different purification technologies, remove varying contaminants, require different maintenance levels, and meet different certification standards. Choosing the right filter depends on your water source, health concerns, and personal preferences.

Is bottled water better than filtered tap water?

No, bottled water is often just filtered tap water in plastic packaging. It’s also much more expensive and contributes to plastic waste. A home water filter is a cheaper, more sustainable, and often a cleaner alternative.

Can’t I just boil my water instead of filtering it?

Boiling water only kills bacteria and viruses but does not remove chemicals, heavy metals, or microplastics. In some cases, boiling can even concentrate contaminants (e.g., lead and nitrates) instead of eliminating them.

Filtering tap water is one of the simplest and most effective ways to protect your health. While municipal water treatment systems do their best to provide safe drinking water, contaminants can still make their way into your supply due to aging pipes, industrial runoff, and even natural disasters. A reliable water filter adds an extra layer of security, ensuring that your drinking water is free from harmful substances like heavy metals, chlorine, and microplastics. With so many filtration options available—from simple pitcher filters to high-capacity reverse osmosis systems—there’s a solution for every household and budget. No matter where you live, filtering your tap water is a smart decision that ensures every sip is as clean and pure as possible.

The post Why You Should Think Twice About Drinking Tap Water, Plus 5 Water Filters to Purchase Now appeared first on HUM Nutrition Blog.

Is raw milk actually one of nature’s superfoods or is it risky business? This question and more, answered below by experts specializing in dairy, dietetics, and food safety.

What Is Raw Milk?

Raw milk differs from regular milk—i.e., the kind the vast majority of people buy at the supermarket—in that the former hasn’t been heat-treated (aka pasteurized). “It’s about as minimally processed as you can find when it comes to dairy on the market,” says Brooklyn–based dietitian Maddie Pasquariello, MS, RDN. However, she warns that the term minimally processed isn’t synonymous with better for you, safer, or more natural.

And what does raw milk taste like? “It might seem more flavorful to some people,” she continues. “It’s often reported as sweeter or grassier, and creamier in texture.”

Purported Health Benefits of Raw Milk

Fans of raw milk attribute a variety of benefits to drinking it, including that it’s easier to digest and helps alleviate a range of inflammatory health issues.

According to Pasquariello, raw milk advocates also tout the following claims, each of which the dietitian deems as false:

• It’s safer and better for you since it comes straight from the source
• It supports the gut microbiome and immunity
• Its benefits outweigh the risks

Some people also claim that pasteurization kills important nutrients. “The nutrients in milk are not significantly reduced by pasteurization,” clarifies Christine M. Bruhn, PhD, a food safety expert and retired director of the Center for Consumer Research at UC Davis. “There is a slight reduction in vitamin C during pasteurization, but milk is not a significant source of this nutrient, as we get it from fruits and vegetables.”

David A. Mills, PhD, distinguished professor and Peter J. Shields Chair in Dairy Food Science at UC Davis, adds that while the process may destroy some digestive enzymes and purposely kill microbes in milk, “in no way does this counter the potential negative of the dramatically increased chance of the milk harboring a pathogenic bacteria, virus, or parasite that could do harm.” Advocates claim that raw milk contains probiotics, which he also deems as false: “It’s a misunderstanding of the term probiotic, which is defined by something that has clinical trials associated with it.”

In addition, Mills says that raw milk advocates often use the GABRIELA study, published in 2011, to argue the case that raw milk is inversely associated with asthma and allergies in farm children who consume it. However, he explains that later studies suggest that the microbes associated with farm life could be the driving factor here. “The problem with [these types of] epidemiology studies is they reveal no mechanism. They just create hypotheses to test,” he shares. “Nearly every raw milk influencer I know quotes the GABRIELA study, but they don’t understand that a mechanism linked to raw milk was never subsequently proven.”

Risks of Consuming Raw Milk

“You are much more likely to get sick from consuming raw dairy vs. pasteurized dairy products,” says Pasquariello. There are many opportunities for pathogens to contaminate dairy products throughout production. Per the Centers for Disease Control (CDC), raw milk consumption risks exposure to germs including Campylobacter, Cryptosporidium, E. coli, Listeria, Brucella, and Salmonella.

“For those who consume raw dairy, these pathogens can be passed on and cause the flu,” she warns. (Avian flu—which causes harm to humans and has become more prevalent in recent years given the rise of raw dairy consumption—is another possibility, she says.) “Death is possible if someone’s disease state progresses or if they are particularly vulnerable.”

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Whether insidious or misinformed, some of those who champion raw milk try to make a case by citing disease counts from pasteurized vs. raw milk. “They tend to look at the total number of cases of people becoming sick from pasteurized dairy, which can appear higher than the number of cases of people becoming sick from raw dairy,” says Pasquariello. This logic is flawed since you have to look at rates and percentages—not total number of cases—to analyze disease risk. “As only a small percentage (around 3 percent) of the population consumes some amount of raw dairy, there may be fewer cases in total of major incidents, but the relative risk is much higher, such that if everyone consumed raw dairy products, an extreme uptick in disease rate would be inevitable,” she explains.

In fact, per a 2017 article in the journal Emerging Infectious Diseases, raw dairy caused 96 percent of illnesses triggered by contaminated dairy products from 2009 to 2014—or a whopping 840 times more illnesses and 45 times more hospitalizations than pasteurized products. The authors noted that these rates will increase with higher consumption of unpasteurized dairy products, the latter of which has taken off especially in the last couple of years and may continue with the raw milk movement’s steady momentum.

Is Raw Milk Safe or Healthy?

Simply put, drinking raw milk poses more risks than rewards.

“There is clear documentation that despite the farmer’s best efforts, raw milk may contain hazardous bacteria and consumption of raw milk is hazardous,” says Bruhn. According to Pasqaruiello, the potential presence of pathogens in it could cause considerable harm to humans—especially children, the elderly, and those who are pregnant or have weakened immune systems.

Nonetheless, Bruhn warns that everyone, no matter their age or health status, could become ill from trying out this alternative dietary trend.

The Takeaway

Some wellness and diet trends are more innocent than others—but according to public health institutions and legions of qualified experts, raw milk isn’t among them. As such, it’s in your best interest to avoid leaning into this trend and silencing the noise around it as much as you can… especially if you’re being enticed to try it.

Pasquariello, Bruhn, and Mills all strongly advise against consuming raw milk. “Any RD, scientist, or evidence-based nutrition practitioner should not ethically be recommending the consumption of raw dairy, or promoting raw dairy as having health benefits that outweigh the risks,” says Pasquariello. “There is simply no reason to consume raw dairy over its safer, pasteurized counterpart.”

“Drinking raw milk is like playing Russian roulette with your health, and there is more than one bullet in the gun,” Bruhn concludes. Why gamble with your most important assets—your health and well-being—when the odds aren’t in your favor?

FAQs

Is raw milk better than pasteurized milk?

“No. When balanced against the risks of raw milk, [its purported] benefits are not legitimate,” says Mills. Bruhn adds that pasteurization is one of the most important steps to protect human health, so it’s in your best interest to continue buying your standard dairy milk (or plant-based milk) of choice.

Can raw milk cause foodborne illnesses?

Yes, raw milk can cause food-borne illness. According to the CDC, symptoms may include diarrhea, vomiting, and stomach cramping, while more severe cases can potentially lead to paralysis, kidney failure, stroke, or death.

Why is raw milk trending?

There are many reasons why the raw milk movement seems to be stronger than ever.

According to Pasquariello, these include but aren’t limited to:

• The desire for a quick-fix health hack
• Trad health trends and the preference to “return to nature”
• Marketing gimmicks from influencers and politicians with something to gain (whether that’s popularity, followers, sales of their own programs or products)
• Reliance on anecdotal (rather than scientific) evidence
• Mistrust of public health institutions, largely based on misinformation and the growing politicization of the food system

Where is raw milk legal to buy?

In the United States, regulations and legality around the sale of raw milk vary by state. “In many parts of the country, it’s not legal to sell or purchase raw milk, and in other areas, you have to sign a waiver if you do decide to purchase it, releasing liability of the vendor and for contact tracing purposes,” Pasquariello explains. Some states may enforce other degrees of regulatory compliance (such as mandating warning labels) while others completely prohibit sales.

How should raw milk be stored if consumed?

If you choose to buy and consume raw milk—which, again, is ill-advised according to an overwhelming majority of public health, food, and dietary experts—be sure to keep it cool and stored in your refrigerator.

The post What’s the Deal with Raw Milk—And Is It Actually Safe or Healthy? appeared first on HUM Nutrition Blog.

Seed oils have been a hot topic in the nutrition world lately, thanks to the controversy about their health impacts on the body.  You’ve probably heard debates about their health effects and seen terms like “high in omega-6” or “inflammatory” thrown around. But what are seed oils, and should you be avoiding them? In this article, we’ll break down what seed oils are, how they can impact your health, where you’ll find them in your diet, and explore some healthier alternatives.

What Are Seed Oils?

Seed oils are vegetable oils extracted from the seeds of plants. Referred to as the “Hateful Eight”, these dangerous seed oils include:

• Canola oil
• Soybean oil
• Sunflower oil
• Safflower oil
• Grapeseed oil
• Cottonseed oil
• Corn oil
• Rice bran oil

The oils are typically then processed through one of two extraction methods, including cold pressing, which mechanically extracts the oil (often preserving nutrients and flavor), or Chemical Solvent Extraction, where the seeds are crushed and treated with solvents to extract the oil and then refined, bleached, and deodorized.

Seed oils are widely used in cooking and food manufacturing because they’re cheap, have a neutral taste, and can withstand high cooking temperatures. Nutritionally, they’re rich in polyunsaturated fats (PUFAs), particularly omega-6 fatty acids, which are essential for the body and can significantly reduce the risk of developing cardiovascular disease(when used in small amounts).

How Seed Oils Can Impact Your Health

While seed oils provide healthy omega-6 fatty acids, the typical Western diet that most Americans consume often includes an excessive amount of omega-6 and low in omega-3 fatty acids, creating an unhealthy ratio in our diet. This imbalance can lead to inflammation, which has been linked to chronic conditions such as cardiovascular disease, diabetes, obesity, and certain autoimmune disorders.

Additionally, when heated, seed oils are prone to oxidation, producing harmful compounds known as free radicals. These free radicals can damage cells and contribute to aging and disease. However, it’s worth noting that the overall impact of seed oils depends on how they’re used and the rest of your diet. A diet rich in whole foods and balanced fats can help mitigate potential negative effects.

What Foods Are Seed Oils Found In?

Seed oils are everywhere, particularly in processed and packaged foods. They’re often found in salad dressings, mayonnaise, baked goods like cookies and bread, fried foods, and snack foods like chips and crackers.

Because seed oils are cost-effective and have a long shelf life, they’re popular in the food manufacturing industry. (This is why reading ingredient labels is key to identifying where seed oils might be hiding.)

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Seed Oil Alternatives

If you’re looking to reduce seed oil consumption, there are plenty of healthier alternatives to consider. Some of the best options include:

1. Extra Virgin Olive Oil: Packed with antioxidants and heart-healthy monounsaturated fats, this oil is excellent for salads and mild to medium heat cooking. Its smoke point can range from 350° F-410° F depending on the type and quality of the oil.
2. Avocado Oil: Avocado oil has a high smoke point (520° F), making it ideal for frying and roasting foods while providing additional healthy fats.
3. Coconut Oil: Coconut oil also stays stable at high temperatures (400° F for refined coconut oil) and provides anti-inflammatory benefits when consumed.
4. Butter or Ghee: While not a seed oil, these animal-based fats are packed with nutrients and add a rich flavor to dishes. Butter has a smoke point of 350° F, while ghee temperatures can go up to 485° F. Those who are lactose intolerant or have sensitivities may also prefer ghee over butter. Just keep in mind that if you do decide to reach for either of these choices, use it in moderation to avoid overconsumption of saturated fats. 

FAQs

Are all seed oils bad for you?

Not necessarily. The key is moderation and balance. The type of oil, processing method, and balance with other dietary fats are more likely to determine their impact on your health. Using seed oils occasionally can be part of a healthy diet, especially if it’s rich in whole foods and omega-3s.

Can I cook with seed oils safely?

If you are cooking with seed oils, avoid cooking at very high temperatures to minimize oxidation. The smoke point is the temperature at which an oil begins to break down, producing smoke and harmful compounds. For foods that require higher heat, using the appropriate oils that allow for a high smoke point is essential. Opt for refined versions labeled as “high-heat” when frying or roasting foods if possible.

Why are omega-6 fats labeled as “bad”?

Omega-6 fats aren’t inherently bad—they’re essential in small amounts. They’re controversial primarily because they can contribute to inflammation when consumed in excess amounts (such as the typical Western diet). The real issue with Omega-6 fats is when the ratio of omega-6 to omega-3 is too high, causing inflammation in the body.

Seed oils are often unavoidable in today’s food world, but understanding their effects on health can help you make better choices. While they aren’t inherently harmful, overconsumption and the omega-6 imbalance in modern diets can pose risks. To avoid these risks, it’s best to read food labels and be mindful of where seed oils often hide. Opt for healthier alternatives and a balanced diet consisting of fruits and vegetables, lean proteins, whole grains, and healthy fats. This way, you can take control of your diet and support your long-term overall well-being.

The post The Scoop on Seed Oils: What They Are and Should You Be Avoiding Them? appeared first on HUM Nutrition Blog.

This article breaks down what soluble and insoluble fiber are, their key differences, and recipes to help you boost your fiber intake.

What is Soluble Fiber?

Soluble fiber is a type of dietary fiber that dissolves in water, forming a gel-like substance in your digestive system. Because it’s gel-like, soluble fiber is able to move slowly through the digestive tract. This mechanism offers several health benefits. 

Soluble fiber can help regulate how well the body absorbs sugar from food, which in turn can help prevent major post-meal glucose spikes. It can also promote satiety, healthy cholesterol levels, and regularity. 

Many common foods offer soluble fiber, including: 

• Apples
• Avocado
• Barley
• Beans and legumes
• Broccoli 
• Chia seeds
• Citrus fruits
• Figs
• Nuts & seeds
• Pears
• Sweet potatoes
• Turnips

What is Insoluble Fiber?

Unlike soluble fiber, insoluble fiber doesn’t dissolve in water or form a gel. Insoluble fiber is coarse in texture and remains intact as it moves through the digestive system. Its rough texture helps add bulk to stools, allowing for easier passage through the digestive tract. This action supports regularity, healthy waste elimination, and overall digestive health. 

Many foods provide insoluble fiber, such as:

• Apple (especially the peel)
• Broccoli 
• Brown rice
• Carrots
• Leafy greens
• Legumes
• Nuts and seeds: Almonds, walnuts, and sunflower seeds 
• Quinoa
• Whole wheat bread

Incorporating these foods into your meals helps maintain optimal digestion and ensures your regularity stays on track.

Soluble Fiber vs Insoluble Fiber? Which is Best?

Many people wonder if they should prioritize soluble fiber versus insoluble fiber. The answer is, both – soluble and insoluble fibers work in complementary ways to support your health. As mentioned earlier, soluble fiber dissolves in water to form a gel that helps regulate blood sugar, cravings, and even cholesterol levels. On the other hand, insoluble fiber adds bulk to stool, promoting digestive health via regularity. 

Most adults should aim to consume between 25 and 30 grams of fiber daily. Instead of stressing over the types of fiber, aim to include a variety of fiber-rich foods in your daily diet, like fruits, vegetables, whole grains, nuts, seeds, and legumes. Simple swaps like choosing whole grains over refined options, incorporating beans and legumes into meals, or adding fruits and veggies to every plate can make a big difference. 

3 High Fiber Recipes

Adding fiber to your weekly menu is easier than you think, especially with versatile, high-fiber recipes. Below are three high fiber recipes to add to your meal rotation. 

Pumpkin Lentil Soup

Pumpkin Lentil Soup is one of the easiest dinners that packs a fiber punch. The best part? It’s a one-pot recipe that is ready in just under 30 minutes.

Here’s why we love it:

• Red lentils are packed with fiber, which aids digestion and helps maintain steady blood sugar levels. 
• Pumpkin puree not only adds a creamy texture but also contributes fiber to support gut health and promote satiety. 

You can find the full recipe here: https://www.humnutrition.com/blog/pumpkin-recipes/ 

Simple Quinoa Salad

A simple quinoa salad is a lunch-time staple that is fiber-rich and packed with a variety of fresh ingredients. 

Here’s why we love it:

• Quinoa, a whole grain, provides both soluble and insoluble fiber to support digestive health and help maintain steady blood sugar levels.
• Fruits like avocado, blueberries, and cucumbers add additional fiber, vitamins, while the avocado contributes healthy fats and more fiber for fullness. 
• Toppings like scallions, basil, and oregano, offer a flavor boost that makes this salad both enjoyable and healthy.

You can find the full recipe here: https://www.humnutrition.com/blog/summer-quinoa-salad-recipe/ 

Snickerdoodle Protein Baked Oatmeal

Simple swaps make it easy to add to your favorite dessert, just like these tasty snickerdoodle protein baked oatmeal bars.

Here’s why we love it:

• Rolled oats are an excellent source of soluble fiber, perfect for those who struggle with cravings. 
• Ground flax and almond butter add more fiber while also providing healthy omega-3 fats. 
• Provides a no-bloat protein boost from HUM’s Core Strength vanilla protein powder.

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You can find the full recipe here: https://www.humnutrition.com/blog/snickerdoodle-healthy-baked-oatmeal-recipe/ 

Soluble vs. Insoluble Fiber FAQS

1. What is soluble fiber? Soluble fiber dissolves in water to form a gel-like substance and helps regulate blood sugar levels and lower cholesterol. It’s found in foods like oats, beans, fruits, and vegetables.
2. What is insoluble fiber? Insoluble fiber does not dissolve in water and helps add bulk to stool, promoting regular bowel movements. It is found in whole grains, nuts, seeds, and the skins of fruits and vegetables.
3. What are the health benefits of soluble fiber? Soluble fiber can help lower cholesterol levels, improve blood sugar control, and promote feelings of fullness, aiding in weight management.
4. What are the health benefits of insoluble fiber? Insoluble fiber aids in digestion by preventing constipation and supporting gut health, as well as contributing to a reduced risk of developing certain digestive disorders.
5. How much fiber should I consume daily? The recommended daily intake of fiber is about 25 grams for women and 38 grams for men, but most people do not meet these recommendations. It’s important to include a variety of fiber sources in your diet to ensure a balance of soluble and insoluble fiber.

Conclusion on Soluble vs Insoluble Fiber 

Whether you’re aiming for regularity, less cravings, or blood sugar balance, adding fiber to your diet is a simple step that can make a big difference. Enjoy the benefits of both soluble and insoluble fiber by including a variety of fiber-rich foods like fruits, vegetables, whole grains, and legumes. 

The post Soluble Fiber vs. Insoluble Fiber: Benefits, Food Lists, and Recipes appeared first on HUM Nutrition Blog.

We asked Cynthia Abraham, MD, FACOG, a board-certified OB-GYN with Mount Sinai Hospital in New York City, to walk us through the what’s and why’s of irregular menstrual cycles.

What Is a Normal Period?

“Normal menses typically occur every 21 to 35 days and last 4 to 7 days,” says Dr. Abraham. Per the Mayo Clinic, longer cycles are more common in the years closer to when you first start menstruating, and they tend to become shorter as the years go on.

Normality, however, can also vary from one individual to the next. For instance, you might typically have a cycle that lasts 30 days with 6 days of bleeding—while your bestie has a 21-day cycle with 4 days of bleeding. In either case (both of which are considered ‘normal’ in and of themselves), any changes that notably stray from your norm can be considered irregular. This applies not only to how long your cycles and period last, but also how heavy they are and any new (or more intense) symptoms that arise.

What Causes Irregular Menstrual Cycles?

Any number of factors—both short-term and more medically significant—may trigger menstrual irregularities.

“Stress and excess weight gain or loss—especially in those engaging strenuous workouts that lead to very low body fat—are very common lifestyle factors that contribute to irregular menses,” Dr. Abraham shares. You might also notice a temporary shift in your menstrual patterns if you’ve recently recovered from a viral infection or another stress-inducing illness, she adds.

Hormonal birth control (including the pill) and IUDs can also affect your period, as can certain medications.

Per the US Department of Health and Human Services, medical and health issues that can cause irregular periods include:

• Issues with your ovaries
• Thyroid and adrenal issues
• Uncontrolled diabetes
• Eating disorders

Naturally, perimenopause (i.e., the transition to menopause, typically in your late 40s to early 50s) will also mark notable shifts until you cease to menstruate. You’ll also need to rule out pregnancy if your period is past due.

Lighter Periods

If your periods are lighter than normal, it may simply be attributed to the ticking of your biological clock. “Lighter periods are very common as one ages,” says Dr. Abraham. (I, for one, have recently noticed that my own menses are getting lighter than usual: a welcome treat for the sake of my tampon use, sure, but also a wake-up call that I’m far from being a spring chicken these days.)

Heavier Periods

If your periods are heavier than they usually are, it might be time to consult your OB-GYN. “Heavier periods are far more concerning [than lighter periods] and warrant medical evaluation, as it may be indicative of a new-onset hormonal imbalance or a structural issue such as a fibroid,” Dr. Abraham warns.

When to Consult Your OB-GYN

Some period irregularities are innocuous enough, while others may be more concerning.

According to Dr. Abraham, you’ll want to visit your MD if and when:

• You need to change your pads/tampons every hour or two while menstruating
• Your menstrual cycle lasts longer than 7 days
• Your menstrual pain can’t be managed with OTC meds like Motrin or Tylenol

Penn Medicine adds that you should seek medical intervention if you haven’t had your period within the past 90 days.

Of course, you can always discuss any more mild changes with your menstrual cycle during your annual OB-GYN visit and see if any interventions are necessary.

The Takeaway on Irregular Periods

There’s a pretty sizable window into what a normal period can look like from one woman to the next. However, if your menses deviate significantly from your own usual—namely if you bleed heavily, have a period that lasts longer than a week, or if painful symptoms suddenly arise or worsen—your best bet will be to consult your medical provider.

For less severe cases—say, if your period and/or cycle length deviates by a day or two or it seems to be getting lighter—you don’t need to stress yourself out. Slight changes aren’t a major cause for concern. Yet if they’re accompanied by other signs of feeling worse for wear, Dr. Abraham says a little extra TLC will do your menstrual health and overall well-being some good.

To promote period regularity, she advises keeping your stress under control. Her go-to recommendations include getting enough rest, plus relaxation techniques such as yoga and acupuncture. “These can only help, as well as maintaining a healthy diet and exercising moderately,” she shares. While the advice isn’t game-changing, it’s tried and true to keep your mind, body, and hormones healthy, happy, and harmonious.

Should you need some extra support to relieve PMS symptoms (think: hormonal acne, bloating, mood swings, discomfort, and breast tenderness), you might want to check out a hormonal support supplement like HUM’s SOS PMS gummies. Chasteberry helps provide PMS relief and vitamin B6 promotes a balanced mood. All the while, cranberry adds a little something extra for urinary tract support.

The post Why Is My Period Suddenly Irregular? Here’s What Is and Isn’t Normal Enough, According to an OB-GYN appeared first on HUM Nutrition Blog.

This article will show you the nutritious power of peppermint plus simple ways to incorporate it into your daily routine.

What is Peppermint?

Peppermint (Mentha × piperita) is a natural cross between watermint and spearmint, making it a hybrid plant. It’s often called an aromatic plant due to its distinct minty yet sweet scent, known for providing a cooling sensation and a refreshing aroma.

For centuries, these leaves have been used as a medicinal plant throughout Europe and the Middle East to treat various ailments. Today, it’s grown and enjoyed worldwide in many forms, including: 

• To enhance flavor: one can easily find peppermint-flavored foods, beverages, and even dental hygiene products. Its cooling flavor makes it especially popular in seasonal items such as holiday drinks and baked goods. 
• As an aroma: Its clean scent is commonly found as an essential oil, in candles, car fresheners, cosmetics and other products that tout a minty or refreshing aroma.

Peppermint offers more than just flavor and aroma. People use peppermint supplements and teas to reap its health benefits quickly and naturally.

Peppermint Health Benefits

Peppermint offers a range of benefits making it a powerful addition to most health and wellness routines. 

Here are some of the top peppermint health benefits:

Digestive Support

Peppermint has a history of traditional use for supporting healthy digestion and soothing GI discomfort. Research shows that in oil form, peppermint may help ease uncomfortable digestive symptoms by relaxing muscles within the gastrointestinal tract. It may also help address sensitivity within the gut and nervous system. Together, these actions may offer relief from common digestive discomforts like indigestion, gas, and bloating. 

That’s why this leaf is one of the three medicinal herbs in HUM’s Flatter Me supplements, which are clinically studied to help reduce bloating. 

Relieves Headaches   

Peppermint is also a popular remedy for tension headaches. When used topically, usually in oil form, it may be able to effectively reduce headache intensity as soon as 15 minutes, according to older studies and traditional use. Again, this is likely related to peppermint’s muscle-relaxing ability. 

Although more recent studies have found mixed results, topical peppermint is still widely accepted as a treatment for headaches. 

Dental Hygiene Support

As you know, peppermint is commonly used in dental products like toothpaste, mouthwash, and breath mints. Because of its antibacterial nature, peppermint can do more than refresh your breath. Peppermint can help improve your oral microbiome, or the bacteria composition in your mouth- to help lessen your risk for poor gum health. 

Multiple studies also suggest that peppermint oil can boost salivation, which has positive effects since a dry mouth can worsen breath odor. Additionally, menthol, the main active component in peppermint, can help improve your breath by neutralizing odors. 

Using peppermint-based dental products can keep your mouth feeling clean and healthy. 

Of course, incorporating peppermint into your daily routine in other ways can also help you reap its benefits.

Peppermint Tea Recipe

One of the easiest ways to boost your peppermint intake is to drink it in tea form. Follow this simple recipe for Iced Peppermint Tea to get in on all of the benefits that peppermint has to offer.

What you’ll need:

• 4-6 fresh peppermint leaves (or 2 peppermint tea bags)
• 4 cups of water
• 1 tablespoon honey (optional)
• Lemon slices for garnish
• Ice cubes (if enjoying as iced tea)

How to prepare:

1. Boil the Water: Bring 4 cups of water to a boil in a pot or kettle.
2. Steep the Leaves: Add the fresh leaves (or tea bags) to the hot water. Let it steep for 10-15 minutes for a strong, minty flavor.
3. Sweeten (Optional): Stir in a tablespoon of honey while the tea is still warm if you enjoy your tea sweetened.

If you’re making iced tea:

4. Chill: Remove the leaves or tea bags and let the tea cool. Then, refrigerate for about 1 hour until chilled.
5. Serve: Pour the tea over a glass of ice cubes and garnish with fresh lemon slices for added flavor.

Pro tip: if you’re struggling with your digestion or bloating, enjoy this tea hot to sooth your digestive tract and try taking digestive enzymes with your meal like those found in HUM’s Flatter Me formula. 

The Conclusion

In summary, this plant with powerful benefits. Whether you’re looking to soothe your digestion, ease a headache, or up-level your dental hygiene, it is an effective choice. 

The post The Nutritious Power of Peppermint appeared first on HUM Nutrition Blog.

In this article, we’ll break down if oatzempic really works, plus how to upgrade this shake into a weight loss friendly recipe. 

What is Oatzempic?

Oatzempic is a smoothie made up of a half cup of blended rolled oats, a cup of water, a dash of cinnamon, and a splash of lime juice. Its name cleverly merges oats with Ozempic, the popular diabetes medication that helps regulate blood sugar (glucose) levels.

Nevertheless, oatzemic is simply an oatmeal shake. As such, it does not have prescription-like effects as the name might suggest. 

Despite being an oatmeal shake, TikTokers swear by oatzempic’s ability to promote significant weight loss results. So, can an oatmeal shake really help you lose weight?

Does Oatzempic Work For Weight Loss?

Oatzempic may help you lose weight – but not for the reasons that people claim online. Unfortunately, many TikTokers position oatzempic as a quick fix that will melt the weight right off. 

The truth is, there’s no shake that will have a magical effect on weight loss. However, boosting your fiber intake can help you manage your weight. 

As an oatmeal shake, oatzempic is loaded with a form of dietary fiber called beta-glucan. Beta-glucan can positively influence your hunger hormones, helping you stay fuller longer. Naturally, regulating your appetite can have weight loss effects. 

Additionally, oatzempic may lead to weight loss by helping to create a calorie deficit. 

On average, most people consume between 300 and 700 calories per meal. With this in mind, replacing an entire meal with an oatzempic smoothie that averages at 140 calories is going to create a notable calorie deficit. A calorie deficit simply means that you’re consuming fewer calories than you are burning. 

Though, it is not recommended to replace an entire meal with an oatzempic shake as you’ll be missing out on important nutrients like protein which are also key for sustainable weight loss results. Moreover, consuming such small amounts of calories at meal time can lead to overeating later in the day which is counterproductive for weight loss.

Instead, try our spin on the oatzempic shake to promote weight loss in a more practical way. 

The post Is Oatzempic Worth The Hype? Dietitian Explains appeared first on HUM Nutrition Blog.