Supplement claims: “Magnesium is an important nutrient for the cardiovascular system” “… helps relax tight muscles” “… support restful sleep.”
Is the supplement effective? Although there’s some promising research into magnesium and blood pressure, the jury remains out. As for the other claims? They aren’t backed by good science.
Summary of the science: Magnesium’s role in promoting cardiovascular health may look promising, but it’s still early.
Although the Cochrane Collaboration (an independent group of researchers that systematically reviews scientific evidence) concluded there was no evidence magnesium had an effect on blood pressure back in 2006, two more recent reviews found a positive effect.
However, both found further (and better-quality) research was needed before we could be sure.
In 2012, claims magnesium supplements eased muscle cramps were put to the test by Cochrane researchers. This review – and similar scientific reviews in 2014 and 2015 – found the evidence unconvincing.
A clinical trial runs since found no difference between magnesium and placebo pills on cramp pain or duration.
Tip: dehydration can worsen muscle cramps – so reach for a glass of water rather than a magnesium tablet.
There’s also very limited research on magnesium and insomnia – one clinical trial found a supplement helped elderly people with low intakes of the mineral to drop off to sleep 10 minutes faster, though there was no significant difference in the total hours they slept.
Until this result is replicated across multiple studies using thousands of people with normal magnesium intake, be skeptical of these claims.
You’re best off getting the mineral in food. If your magnesium stores are low, your body will adjust, so it absorbs more of the nutrient.
Dietary sources: Legumes (e.g., black beans); nuts (e.g., almonds, cashews); seeds (e.g., pumpkin seeds); whole grains; leafy green vegetables (e.g., spinach); fortified breakfast cereals; milk.
Supplement side effects: High intakes of magnesium are linked to abdominal cramping, diarrhea, and nausea. Very high doses can cause an irregular heartbeat or a heart attack.
Magnesium supplements can interfere with medications from antibiotics to osteoporosis drugs.
Omega-3 fatty acids
Also known as: Alpha-linolenic acid or ALA, eicosapentaenoic acid or EPA, docosahexaenoic acid or DHA
The supplement claims: “… support a healthy heart and cardiovascular system” “…support the development of a healthy baby” “…helps support brain and cognitive health” “…maintain normal vision and eye health.”
Is the supplement effective? Only if you’re pregnant and don’t eat fish regularly – if so, have a chat with your doc. Otherwise, there’s little robust evidence supporting the benefits of omega-3 supplements available over the counter.
Summary of the science: When the Cochrane Collaboration evaluated the importance of omega-3s in pregnancy in 2018, it found an increased intake of these fatty acids – either through diet or supplements – reduced the risk of pre-term births and lower weight babies.
The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) suggests pregnant women who eat little seafood may want to consider a dietary supplement of fish oil.
Outside of pregnancy, things aren’t as clear-cut. There’s a link between eating plenty of fish and heart health – but when scientists give people fish oil pills, there isn’t always a corresponding drop in disease.
Two 2018 studies (one by Cochrane researchers) found no good evidence omega-3 supplements had any effect on cardiovascular health.
Shortly after, a new clinical trial concluded a highly purified form of omega-3 did reduce cardiac events from strokes and heart attacks. However, the tablet is a prescription medicine only approved in a few countries (such as the US) and very different from what you’d find on shelves here.
The evidence for the other touted benefits of omega-3 supplements – from cognitive to eye health – is inconsistent.
All in all, healthy adults are better off getting omega-3s from food.
Dietary sources: Fish and seafood (e.g., salmon, mackerel, tuna provide EPA and DHA); seeds (e.g., flaxseed, chia seeds provide ALA); nuts (e.g., walnuts provide ALA); plant oils (e.g., flaxseed, soybeans, canola oils provide ALA).
Supplement side effects: From bad breath to headaches and nausea, these are usually mild. However, very high doses of fish oil can cause bleeding problems or affect your immune system. The pills can interfere with blood-thinning medication.
Also known as: Ascorbic acid
The supplement claims: “Well known as the immunity vitamin” “… helps relieve cold symptoms” “… supports wound healing and healthy skin” “… assists in iron absorption.”
Is the supplement effective? There isn’t enough evidence to justify supplements, especially as most Kiwis already get plenty of vitamin C. When it comes to the common cold, though, watch this space.
Summary of the science: The research indicates adults who take vitamin C regularly experience slightly shorter colds than those who don’t – though there’s no effect on the number of bugs they catch.
Even so, Cochrane researchers remained skeptical, concluding in 2013 there wasn’t enough evidence to recommend the supplement. Its researchers are in the middle of reviewing the research again, so we’ll keep you posted.
While prolonged vitamin C deficiency can cause skin problems (among other things), a nutritional survey in 2006 found only two percent of Kiwis had an inadequate intake.
Additionally, if our intake is low, our bodies will adjust to absorb more.
There’s little evidence healthy adults’ skin will be improved if they take vitamin C pills.
Vitamin C is thought to boost the amount of iron your body absorbs from plant materials.
However, researchers are unsure if large amounts of the vitamin work any better than small amounts or if it helps you absorb iron from other sources (such as an iron tablet).
If you’re iron deficient, eat vitamin-C rich foods alongside your sources of iron. There’s nothing to suggest supplements do a better job.
Two robust clinical trials have concluded a combination pill including vitamin C, E, copper, zinc, and carotenoids can slow the progress of age-related macular degeneration, a vision-degrading disease.
However, there’s no evidence it prevents the condition.
Dietary sources: Citrus fruits; capsicum; kiwifruit; broccoli; strawberries; tomatoes; fortified foods and drinks (e.g., fruit juice).
Supplement side effects: If you take large amounts of vitamin C, you might experience diarrhea, nausea, and stomach cramps.
The supplements can interfere with medications, including chemotherapy drugs and statins.
Often combined with: Garlic and echinacea
Garlic and echinacea
Supplement claims: “… helps build up an all-year-round resistance against colds and flu.”
Is the supplement effective? Not particularly.
Summary of the science: In a 2014 review of clinical trials, Cochrane researchers found echinacea offered no more than “small preventive effects” based on weak evidence. It found the science supporting garlic even less convincing.
Also known as: Curcumin
The supplement claims: “… used in Western herbal medicine to temporarily relieve mild joint pain and inflammation” “… may have mild anti-inflammatory properties.”
Is the supplement effective? There aren’t enough well-designed studies to tell.
Summary of the science: Only a handful of preliminary studies have tested turmeric’s effects on joint pain. So although there appears to be a positive effect, the researchers of a 2016 review concluded more (and better-quality) research was needed before any judgment could be made.
The same is true for claims on turmeric’s anti-inflammatory effects. Companies shouldn’t be making these types of claims based on such flimsy evidence.
Sourced from: Curcuma aromatica and Curcuma longa plants.
Supplement side effects: The plant extract may cause digestive issues if taken in high doses or for a long time.
Glucosamine and chondroitin
The supplement claims: “Ease joint pain and rebuild cartilage” “… help reduce joint swelling and inflammation” “… aid in the maintenance of normal joint function.”
Is the supplement effective? Definitive evidence for the claimed benefits has yet to be found.
Summary of the science: A 2017 clinical trial threw up a concerning finding: the placebo actually outperformed the glucosamine-chondroitin pill, suggesting the supplement may make joint pain worse.
This result directly conflicted with the findings from several research reviews (including one done by Cochrane researchers in 2015) that found chondroitin and glucosamine helped to reduce pain (albeit at a small to moderate level).
It’s a similar story for joint function: there’s nothing definitive. The only way to de-muddy the waters is by putting the compounds to the test in robust clinical trials in the future.
Sourced from: Shellfish or corn (glucosamine); synthetic production or shark or cow cartilage (chondroitin)
Supplement side effects: The compounds may cause abdominal pain and diarrhea as well as interfere with the way your body handles sugar. The combination supplement may interfere with blooding-thinning medication. However, serious side effects are rare.
Supplement claims: “Fights fatigue, boosts energy,” “Energy and immunity.”
Is the supplement effective? Only if you’ve been diagnosed as iron deficient.
Summary of the science: According to the most recent nutrition survey back in 2006, one in 10 women and one in 100 men get inadequate iron in their diet, which can reduce the number of red blood cells they have (known as anemia).
Anemia has various causes but often leaves you tired and weak. You may take longer to fight off an infection. For those with iron-deficiency anemia, supplements should treat those symptoms.
However, check with your GP before stopping by the supplement aisle. Another cause of dizziness and fatigue is iron over-absorption (known as hemochromatosis). The disease causes liver and heart damage, so loading up on iron can be life-threatening.
Most research focuses on iron’s ability to treat anemia – very little has measured its effects on healthy people’s energy levels or ability to fight infections. As such, products need to make it clear claims only apply to people with deficiencies.
Unless a doctor tells you otherwise, you’re best off getting your daily iron from food.
To a point, your body naturally compensates if you have low iron stores by absorbing more from what you eat. That said, vegetarians and vegans should keep an eye on their intake.
Tea-drinkers: the tannins in your cuppa may interfere with absorption, so you may want to avoid pairing the beverage with meals.
Dietary sources: Lean meat (e.g., red meat, poultry); seafood; iron-fortified food (e.g., cereal); bread; lentils and kidney beans; spinach; green peas
Supplement side effects: In high doses, iron supplements can cause abdominal pain, constipation, fainting, nausea, and vomiting. It can also mess with the amount of zinc you’ll absorb.
Often combined with: Vitamin C.
The supplement claims: “Digestion and circulation support” “Helps reduce travel or motion sickness.”
Is the supplement effective? There isn’t enough robust evidence to be certain.
Summary of the science: In 2015, Cochrane researchers assessed seven clinical trials testing how effectively ginger could combat morning sickness compared with a placebo.
Some of the studies found ginger outperformed the placebo, but researchers concluded the “evidence overall was not consistent”. There’s been little large-scale research since, so the picture remains unclear.
The ability of ginger to lower blood pressure has only been put to the test in a small number of preliminary studies with low numbers of participants.
Although early results appear favorable, further studies with higher numbers of patients are needed. Until then, healthy skepticism is warranted.
Sourced from: Zingiber officinale plant.
Supplement side effects: Ginger’s side effects are typically mild. They include abdominal discomfort, diarrhea, gas, and heartburn. The extract may interfere with blood-thinning medication.
The supplement claims: “Helps maintain and develop healthy bones,” “… may help prevent osteoporosis,” “Helps support healthy bones and teeth.”
Is the supplement effective? Other than for pregnant women, it’s doesn’t look like it. Concerningly, the tablets may have nasty side effects.
Summary of the science: As calcium is a key component of our skeleton, it’s been suggested a higher intake of the mineral would boost bone health, particularly in those suffering from osteoporosis (where bones become weak and prone to fractures).
This theory has been tested in clinical trials of calcium supplements, but results have been mixed.
Some trials – particularly those using patients in aged-care homes or with low calcium intakes – demonstrated a benefit. Others found zero effect compared with a placebo.
In 2019, University of Auckland researchers, including Professor Ian Reid, reviewed the evidence and concluded: “extra calcium doesn’t make any difference” to adults in good health.
The controversy is only likely to be resolved with further, good-quality research.
According to Cochrane researchers, there’s some evidence that calcium supplements may reduce pregnancy health issues, including pre-eclampsia.
The mineral is also vital to building a baby’s skeleton. On this basis, RANZCOG recommends pregnant women who eat little dairy consider calcium supplements.
Outside of pregnancy, speak to your doctor about your calcium intake if you avoid dairy products. Otherwise,
Professor Reid said getting calcium through a balanced diet (which includes minimal alcohol and no tobacco), maintaining a healthy weight, and staying active will boost your bone health better than a calcium tablet.
Dietary sources: Dairy products; fortified foods (e.g., soy and rice milk, tofu); kale; broccoli; Chinese cabbage; grains (e.g., bread, pasta); sardines.
Supplement side effects: Calcium supplements, particularly high-dose tablets, can cause constipation and kidney stones and may be linked to cardiovascular disease.
The pills may also interfere with the body’s absorption of other key nutrients, such as iron and zinc.
Often combined with: Vitamin D
The supplement claims: “For strong bones and immunity,” “Helps support bone health and calcium absorption.”
Is the supplement effective? The evidence supporting bone health claims is murky at the moment. But if your skin doesn’t see a lot of sunshine or you have dark skin, ask your doctor about supplements.
Summary of the science: Cochrane researchers last compiled the evidence for the effect of the “sunshine vitamin” on bone health in 2014. Alone, vitamin D didn’t appear to have any effect. However, the researchers noted some studies using calcium-vitamin D pills had produced positive results.
Since then, Professor Reid’s 2019 study (and several others) concluded there was no evidence to support vitamin D supplements if you’re a healthy adult living at home. New clinical trials are needed to resolve the debate.
It’s been speculated vitamin D can boost immunity since the nutrient helps to activate some of the body’s immune responses and is often lower in people who’ve recently had an infection.
A handful of trials tested the theory, but a 2016 Cochrane review (based on young patients) found no evidence to support it.
One explanation is that ill people spend more time inside and less in the sun. Our bodies get the most vitamin D by making it, using the sun’s rays to convert cholesterol into the micronutrient for many of us.
Without adequate sun exposure, you can become deficient – so if you wear veils, have very dark skin, or don’t get outdoors often, it could pay to speak to your doctor about a vitamin D supplement.
Although the body can store the vitamin, the Ministry of Health suggests residents in the lower South Island chat with their GP about using supplements during the winter months.
Although the research into vitamin D in pregnancy is inconsistent, RANZCOG recommends supplements. If you’re pregnant (or are planning to be), have a chat with your doc or midwife.
Otherwise, you’re best off getting vitamin D through our diet and skin (though remember to slip-slop-slap in summer).
Dietary sources: Fish (e.g., salmon, tuna, mackerel); beef liver; cheese; eggs; mushrooms.
Supplement side effects: Taking too much vitamin D may cause appetite and weight loss, constipation, nausea, vomiting, and weakness.
It can also damage your kidneys. Very high doses increase the risk of falls and fractures. It also messes with your calcium absorption, causing confusion and heart problems.
The supplement claims: “Helps maintain healthy skin” “… helps maintain resistance to infection”, “… supports healthy immunity.”
Is the supplement effective? Zinc tablets may shorten colds, but at the high level required, you may be swapping a runny nose for nausea. Other claims are sketchy.
Summary of the science: Since zinc plays a key role in the immune system, researchers have wondered if supplements could prevent infections.
There’s growing evidence high-dose zinc pills, taken when common cold symptoms are first noticed, may help adults fight off bugs more quickly.
Some researchers are convinced of its effectiveness, while others warn more research is needed.
A major issue is that serious side effects often result from the doses required to have an effect, which could outweigh any benefits.
Cochrane experts have scrutinized clinical trials testing zinc’s ability to prevent ear infections and pneumonia in children when it comes to other infectious illnesses.
Though children on zinc pills developed pneumonia less frequently, the trials were conducted in lower-income countries where zinc deficiency is more likely.
This doesn’t mean the same effect would be seen in people eating a balanced diet. The studies on ear infections had inconsistent results.
As a proportion of our body’s zinc resides in our skin, a deficiency of the mineral can cause rashes and slow wound healing.
However, there’s little to suggest healthy adults who get recommended amounts of zinc will see any improvement from supplements.
In the most recent nutritional survey, two in five Kiwi men (particularly the over-50s) and one in 10 women received insufficient levels of the mineral from their diet.
Vegetarians and vegans, in particular, need to ensure their diet includes zinc-rich foods. Unless your doctor recommends supplements, it’s best to get your daily requirements from what you eat and drink.
Dietary sources: Oysters; lean meat (e.g., red meat, poultry); seafood (e.g., crab, lobster); fortified foods (e.g., cereal); beans; nuts (e.g., cashews); whole grains (e.g., buckwheat); dairy products.
Supplement side effects: High doses can cause appetite loss, diarrhea, headache, nausea, stomach cramps, and vomiting. Over the long term, too much zinc can interfere with your copper absorption and “good” cholesterol.
Supplement claims: “… enhances the healing of burns, scars, and wounds” “… helps prevent premature aging” “… assists in protecting against cardiovascular disease and diabetes.”
Is the supplement effective? We’re still unsure whether the benefits of vitamin E pills outweigh some worrying potential harms.
Summary of the science: The vitamin’s ability to heal rashes, scars, and wounds produced conflicting results in a few small-scale trials – making these claims dubious.
Its impact on cardiovascular health has been better studied. However, experts disagree about what the combined findings tell us.
Although some reviews of the evidence have found a slight improvement in cardiovascular health, other expert groups were concerned the supplement may do more harm than good.
This included Cochrane researchers, who concluded in 2012 “vitamin E seems to increase mortality”.
One large clinical trial, which wrapped up in 2011, found men taking a vitamin E supplement had a higher chance of developing prostate cancer than those taking a placebo.
With findings like these in mind, the US Preventive Services Task Force (a volunteer panel of medical experts) recommended that people not take vitamin E supplements to prevent cardiovascular disease and cancer.
It’s currently reviewing the latest evidence. We’ll keep you posted if anything changes.
With the science up in the air, ditch the pills in favor of a balanced diet unless your doctor says otherwise.
Dietary sources: Plant oils (e.g., wheat germ, sunflower, safflower); nuts (e.g., almonds, peanuts, hazelnuts); seeds (e.g., sunflower seeds); spinach; broccoli; fortified foods (e.g., cereal).
Supplement side effects: High doses of vitamin E may reduce your body’s ability to form blood clots, increasing your risk of bleeding – including serious bleeding in the brain. The supplements may interfere with blood-thinning, cholesterol, and cancer medication.
Last update on 2021-02-24 / Affiliate links / Images from Amazon Product Advertising API
9 Best Water Bottles You’ll Actually Use Every Day
Hydration is an absolute must for a healthy life, especially if you live in a drier climate. If you’re anything like us, panic sets in when you’re anywhere that’s not within arm’s reach of some ice-cold water.
That’s why an increasing amount of people won’t leave the house without their own water bottles nowadays. Your own reusable bottle will keep your drink cold and easily accessible, so you’ll never be parched again!
There are so many options available, so we’ve narrowed down this list of our favorites. Some feature the newest technologies, such as double-walled vacuum insulation, and others are a downright bargain. Every single one will keep your beloved agua right where it belongs — with you at all times!
Let’s take a look at our Top Five Picks:
Hydro Flask Water Bottle – Wide Mouth Straw Lid 2.0: Best Overall
Hydro Flask Water Bottle Presentation
Bottom Line: This double-insulated bottle keeps water ice-cold for up to 24 hours.
Unless you live under a rock, you’ve definitely seen these around. If you haven’t tried one yet, Hydro Flask’s double-walled, vacuum-insulated bottles are seriously life-changing!
They can keep drinks icy cold for up to 24 hours, and they can even keep liquids hot for up to 6 hours, which is what makes it our pick for the best overall.
Fill it with ice water before you head outdoors, and your drink will stay chilled, even if you’re braving the sweltering desert sun. You may even be surprised to find ice cubes still floating up to 24 hours later, which makes this perfect for outdoor summer activities such as hiking, camping, and fishing!
We like the 32-ounce bottle the best, but there are plenty of sizes to choose from. A straw lid option makes it easy to drink while you’re on the move, too.
There are also more than 15 popping colors to fit your personality, and you can even completely customize your bottle with their new My Hydro program!
CamelBak Eddy+ BPA Free Water Bottle: Best Budget Buy
Bottom Line: An economical, reusable bottle that won’t spill or leak.
CamelBak’s Eddy is BPA-free, holds plenty of water, is easy to fill (even at a soda machine), and won’t spill if you’re drinking on-the-move. It also costs a fraction of what some bottles can run, which is why it’s our choice for the best budget bottle.
One feature that makes this bottle unique is the Big Bite Valve. To drink, simply flip up the valve and suck through the straw — no more spilling all over your face while driving or walking!
It’s super easy to transport, too, thanks to a carabiner-carrying loop that can hook onto the outside of a backpack. This bottle may not be anything fancy, but it will carry your water without spilling or leaking, and it won’t cost you an arm and a leg.
S’well Stainless Steel Water Bottle: Best Steel Bottle
Bottom Line: A practical steel bottle that’s the perfect size for cupholders and backpacks.
We love steel bottles, like this one that’s made of food-grade steel, because they’re super durable, easy to clean, and won’t retain flavors.
Fill it with an iced coffee in the morning, water at lunch, and a drink mix in the afternoon and a quick clean between fills is all you’ll need to keep your sports drink from having a hint of coffee.
Ice will stay frozen for as long as 36 hours and hot drinks up to 18 hours. This 17-ounce bottle has plenty of benefits.
It’s affordable and has a leak-proof cap. It’s the perfect shape to fit in your car’s cupholder or in a backpack’s side pocket, which makes this option ideal for a busy lifestyle of commuting and travel.
We like this wide-mouth version the most because it’s easy to consume more water at once. Still, you can also get this bottle with an easy-to-drink sports cap in case you need something that’s easier to manage on the go.
Polar Bottle Sport Insulated Water Bottle: Best Sport Bottle
Bottom Line: This sports bottle makes hydration easy while you’re exercising.
For gym sessions, a wide-mouth bottle is the easiest way to end up wearing half of your water all over the front of your shirt. That’s why a dedicated sport water bottle, such as this one, is a must.
It’s made of a durable plastic that can be tossed on a hard floor without making a loud bang. It has a cap that controls output by squeezing, and it can be opened and closed hands-free (a must for cycling).
This 24-ounce sports bottle from Polar has a light layer of insulation. This won’t compare to double-insulated steel bottles.
Still, it will keep your water from cooking when it’s exposed to the sun, whether that’s in your bike bottle cage or on the sidelines at your adult softball league.
EcoVessel SURF Sport Glass Water Bottle: Best Glass Bottle
Bottom Line: Now, you can drink water from (silicone-encased) glass outside of your own kitchen.
If you’re someone who insists that water (and other liquids) just taste better from a glass, you also know that it’s not safe (or practical) to carry a pint glass outside of the house.
If you wish they made glass sippy cups for adults so you won’t fry the electronics at your workspace in the event of a spill, this is the perfect option for you.
This Eco Vessel Surf bottle has a 22-ounce capacity, and it’s made from recycled glass. If you’re scared of breaking it, have no fear — the reinforced silicone sleeve will prevent breakage from a drop of up to 8 feet high!
More of Our Top Picks:
Though we couldn’t imagine 30 minutes without water, we understand that not everyone is as addicted to H2O.
That’s why we’ve included a few additional bottles worth honorable mention — one with an infuser, one with a filter, one that’s a straight-up splurge, and one that’s just plain sexy!
LifeStraw Go Water Filter Bottle: Best Filter Bottle
Bottom Line: Clean, purified water is now available literally anywhere you go.
Not a fan of water from a public fountain? Travel often to cities with murky tap water? Or do you need something to filter water from a stream while hiking?
Check out LifeStraw’s Go: It’s a 22-ounce bottle with a portable purification system.
This bottle features two-step water filtration without using iodine or iodized resin. In stage one, it removes 99.9999% of waterborne bacteria. In stage two, the removable carbon capsule reduces chlorine, bad taste, and organic chemical matter.
The capsule is good for up to 26 gallons of use, so you’ll have access to clean, purified drinking water no matter where you are.
YETI Rambler 26 oz Bottle: Best Splurge
Bottom Line: An investment for the outdoors person who needs a durable, versatile, insulated bottle.
By now, almost everyone knows that Yeti started the double insulation movement for coolers and tumblers and that their products can keep contents incredibly cold for an insane amount of time.
Their Rambler bottle line is killer, too, thanks to the double-wall vacuum insulated construction that’ll keep ice cubes frozen even if you’re baking in 100-degree weather on a fishing boat.
Sure, this 26-ounce Rambler comes with a bit of sticker shock, but it’s so much more than just a water bottle.
Fill it with a few cold beers and head down to the beach, or fill it with hot coffee before you head out for an early morning. Either way, your liquids will stay hot or cold until they’re gone!
We really dig this option’s powder-coated black finish. You can also choose from four additional colors (olive, seafoam, blue, and steel), or even customize your bottle with a logo!
S’ip by S’well Stainless Steel Water Bottle: Best Stylish Bottle
Bottom Line: When the style is just as important as hydration, accessorize with this bottle.
This S’well bottle is about as fashionable as a water bottle can be, and it performs pretty darn well, too.
If you can’t bring yourself to carry the bulkier, sportier bottles, this one has over 15 fun patterns that look damn good on your desk at a team meeting or right by your side at Pilates.
The double-insulated construction will keep your beverage cold throughout a session of hot yoga, too.
The 15-ounce capacity is rather scant, though, and the narrow opening doesn’t accept ice cubes as easily as it should. However, for anyone who can get by on a smaller amount of water and values style overcapacity, S’well’s fun prints will no doubt be a conversation starter.
OMORC 32 OZ Sport Fruit Infuser Water Bottle: Best Infuser Bottle
Bottom Line: Creating your own flavors will make it easier than ever to stay hydrated.
Is water’s lack of taste preventing you from staying adequately hydrated?
Then add some fruit to your water with this infuser bottle.
It features a full-length infuser compartment that can hold more fruit than ever before, so you’ll get tons of flavor with each sip.
It also has two nonslip grips, a flip-top cap that keeps germs off the spout, and a 32-ounce capacity that, when filled with fruit in the morning, will provide plenty of flavorful water all day long.
If you’re trying to make the switch from sugary beverages to water, the infusion will make the transition a little less painful.
OMORC 32 OZ Sport Fruit Infuser Water Bottle Presentation
Last update on 2021-02-24 / Affiliate links / Images from Amazon Product Advertising API
Best 10 SAD Light Therapy Lamps to Brighten Your Mood This Spring
SAD – Seasonal Affective Disorder is the feeling of depression or fatigue in the colder months when the day is shorter to enjoy natural sunlight. There are several ways to lessen this gloomy feeling.
Using a SAD lamp in your morning schedule for around 30 minutes a day has shown to be an effective, low-side-effect supplement to other kinds of treatments. Ask your doctor if using one of these light therapy lamps would be the right choice for you.
Sphere Gadget Technologies Lightphoria
The Lightphoria is an excellent starter lamp for its small size and portability. This lamp emits a bright wide-spectrum light, mimicking bright sunshine on a clear day while filtering out UV exposure. Great for frequent travelers so as not to disrupt their daily light therapy sessions.
Verilux Deluxe Energy Lamp
The wall-mount option of this light-therapy lamp allows you to easily add it into your morning routine. Just turn it on shortly after waking up and use it while getting ready. At the same time, you stretch or meditate to further reduce your cold-weather fatigue.
Philips Light Therapy Wake-up Light
The most appropriate time to use a SAD lamp is in the morning. So, if you want to integrate this kind of therapy into your routine without having to even think about it, opt for this gentle alarm clock.
It gently wakes you up each morning by simulating sunlight, along with some soothing sounds. It’s not as bright as a standard light therapy device, in case you would prefer to ease into using this method.
Northern Light Flamingo Therapeutic Floor Lamp
For those who exercise at home in the mornings, this floor therapy lamp gives you those same mood-boosting benefits. At the same time, you’re in motion, and the head can be adjusted so that the light shines directly on you.
Fortunately, this lamp’s simple design will make sure it doesn’t stick out too much in your home!
Nature Bright SunTouch Plus
This best-selling therapy lamp emits a bright blue light. Also, it features an air ionizer to further energize and brighten the mood of the user.
Both of these distinctive features could potentially be irritating to a person who has never used light therapy. Hence, as with all of these lamps, talk to your doctor about whether a blue versus a white light would be better suited for you.
Northern Light Technologies Luxor Desk Lamp
This lamp features a distinctive design and produces up to 10,000 lux of light when enjoyed from the appropriate distance. The benefits of regular use in the mornings could help you curb your cravings, get you back on a regular sleep schedule, and even eliminate jet lag.
Nature Bright Sun Bliss 2-in-1 Portable Light Therapy and Wake-Up Light
Banish your cell phone from the bedroom once and for all with this portable 2-in-1 wake-up light. This device is powerful enough to use as a regular SAD lamp, or you can use it as a sunrise-simulator for happier and more peaceful mornings.
Day-Light Classic Bright Light Therapy Lamp
This pick is great for those who have used light therapy lamps before and greatly enjoy the energizing benefits from them.
It emits a strong 10,000 lux of light while positioned 12 inches away from the user (not looking directly into it) while also giving off a pleasant feeling of warmth as well.
Users who live in cold and gray climates may want to keep it at their desk-side to help send them out the door with more of a pep in their step.
Aura Light Therapy Lamp
When not in use, this lamp’s understated design looks just like an ordinary speaker on your desktop. A great accompaniment to have on while checking email, eating breakfast, and going about your morning routine.
If your mornings are more get-up-and-go, and you just don’t have the time to sit in front of a light therapy device, the Luminette 2 is a portable and hassle-free solution.
It sits above your ears like an adjustable pair of glasses. While keeping your vision unobstructed, it sends light to the photoreceptors in your eyes.
In this way, you can continue your morning routine and give your mood a little boost without any interruption! It’s advised that you wear it for just 20 minutes per day to see results.
Don’t get too caught up with the nesting instinct, though. We need Vitamin D from the sun to keep our teeth and bones healthy and to help us keep our spirits up during those shorter days.
That means steeling yourself to go outdoors at least once a day (and a quality supplement wouldn’t hurt either!)
We tell ourselves all kinds of things to justify staying indoors when it’s cold. Still, the fact is that as long as you keep yourself warm and hydrated, a quick trip into the world outside is more likely to do you good than harm.
Put on your chapstick, grab your coat and your gloves, and brave the cold for a bit. Even if it’s just a brisk walk to take your dog out or check the mailbox. You’ll feel better about it.
If heading outdoors really isn’t an option for you, there are ways for you to get the benefits of light therapy in your own home.
Energy-saving daylight bulbs nowadays are easier to find and cheaper. They’re used by people with Seasonal Affective Disorder (SAD) to help manage their symptoms, and evidence suggests that they’re actually beneficial.
Use one with a table or desk lamp, and an instant mood and alertness boost is only a flick of a switch away!
Last update on 2021-02-24 / Affiliate links / Images from Amazon Product Advertising API
The 5 Foods You Need to Avoid If You Want More Energy
If there’s one thing we all want in life, it’s to have a purpose. It’s such a simple need, but without it, we can often feel helpless and lost. We move through life seeking out those things that make us feel fulfilled and worthy of being here.
The careers and creative paths we choose play a huge role in keeping us on track to achieve this goal. But the fast-paced, technology-fueled world we live in can compromise that mission and leave us feeling overwhelmed, weary, and sometimes burned out.
If you’re constantly asking yourself why you’re always tired, then it might be time to address the things that are causing your stress levels to spike out of control and remedy it with energy-boosting rituals and foods.
Since our modern lives are fraught with calendar reminders and deadlines, sometimes on a daily basis, just the thought of slowing down can trigger anxiety.
Still, Libby Weaver, Ph.D., one of Australia’s leading nutritional biochemists and author of new book Exhausted to Energized, says this is slowly taking a toll on our energy and our health. “If we feel overwhelmed (and as though we have more to do than time in the day allows), it’s going to take a toll on our energy because we are communicating distress to our body, and the body will respond by making stress hormones—specifically adrenalin and cortisol,” she told MyDomaine.
“We’re more likely to be worried or feel anxious because we don’t feel on top of things, which puts our body into what I refer to as the ‘red zone’—the activation of the sympathetic nervous system.
Because our body links stress to survival, if we spend too much time in the red zone, it’s going to start impacting our ability to rest effectively, which will take even more of a toll on our energy. It can become one troublesome cycle.”
Ahead, Weaver shares some of her simple yet effective strategies and daily habits to avoid the stress trap, the energy-boosting foods you should eat, the link between digestion and energy, and why your morning coffee is a major trigger.
Good Digestion is the foundation of energy
We’re all familiar with that feeling when we’ve eaten something we shouldn’t have. Your stomach doesn’t feel quite right, often resulting in that dreaded bloated feeling or worse.
Poor digestion also greatly impacts your energy levels. According to Weaver, nothing works properly without good digestion, including your body’s ability to extract and experience the energy from the food you eat.
“The capacity of your digestive system to produce good levels of stomach acid begins what is known as a pH gradient through the gut that determines how well you break food down and absorb the nutrients available,” she explains.
“Digestion is intricate and complex, and it is intimately connected to how you feel and function every single day. From your energy levels to the fat you burn, from the texture and appearance of your skin to whether you have a bloated tummy, right down to your mood. Digestion sustains us; it is the process of breaking down food so that we can absorb and utilize it for energy. So if it’s not functioning optimally, we’re going to feel it in many different ways—including with energy issues.”
Your Daily Coffee Is Making You Tired (and Stressed Out)
With the stressful lives, we lead, many of us are running on adrenalin, and one of the energy zappers is caffeine. It’s a hard pill to swallow, and we hate to be the bearers of bad news, but your much-loved morning ritual could be the reason your energy is so low, and you’re feeling stressed out.
We can already hear your collective groan at the thought of giving it up. We know it’s hard—I did, and the detox process wasn’t pretty—but if you’re serious about boosting your energy, Weaver urges you to reconsider that cup of joe for a superfood latte instead. Here’s why.
“Caffeine is a stimulant, so when it hits our system, it binds to what is known as the adenosine receptors in the brain,” she explained. “This sends a signal to the adrenal glands to release adrenalin.
Being one of our stress hormones, Adrenalin is not designed to be churned out 24-7. So if we’re feeling stressed, pressured, or overwhelmed and running around trying to do a million things at once—already pumping out adrenalin—and then we go a gulp down a coffee (or two or five!), we’re signaling to our bodies to make even more adrenalin.
“Because this is our get-out-of-danger hormone, the body mobilizes glucose (sugar) to power you to get out of the danger that adrenalin drives your body to perceive that it is in. You then burn that glucose (or put it back into storage) with the subsequent surges and drops in energy levels that accompany the highs of high adrenalin and sugar (instead of body fat) utilization. You soar, and then you crash, and you feel like only more caffeine and sugar can fuel you. Your body has the capacity to supply you with outstanding energy. We just have to allow it to do this.”
Ditch Energy-Busting Foods
Suppose you are feeling stressed, fatigued, and burned out. In that case, Weaver says anything that detracts from your health and puts pressure on your body is best minimized or omitted if possible.
That means cutting out foods that zap your energy or increase your cortisol levels. Weaver’s top five are refined sugar, caffeine, alcohol, trans fats, and highly processed foods.
“Often people aren’t so good at removing things from how they eat—if it was that easy, they would have done it already,” she said. “I find it is usually more useful to simply focus on including more whole and real foods.
Aim for one more real food meal or drink or snack each week, which I don’t think is overwhelming for an individual or a family. Within in two months of doing this, you will have doubled the number of nutrients going in. For so many people, that would change their health and energy.”
Chew Your Food Properly
It might seem too simple to make a difference or even a little obvious. Still, one of the best ways to improve your digestion (and therefore your energy) is to chew your food properly.
Weaver says taking the time to implement this small action can make a world of difference to our digestion. “When we swallow some partially chewed food and some not-at-all-chewed food, we’re asking an awful lot of our stomach,” she said. “This alone can be the basis of digestive system problems, such as bloating.”
Don’t Drink Water With Your Meals
How often do you have a glass of water with your meal? It seems like a staple of every tablescape, but Weaver says it’s time to ditch the H2O at mealtime.
“When we drink water with our meals, we’re essentially diluting our stomach acid,” she said.
“Ideally, our stomach sits at a pH of 1.9. Water sits at a pH of 7 or greater—depending on the mineral content of it. So drinking water with our meals compromises the effectiveness of our digestion by diluting our stomach acid.”
Weaver says the main issue with this is that many people today have stomach acid that is not acidic enough to effectively break down food.
“We can improve our stomach acid by avoiding drinking water with our meals (drink between meals) and stimulate stomach acid production by taking apple cider vinegar or lemon juice in warm water around 10 to 15 minutes before we eat.”
Be Aware of the Signs
The problem with digestive issues is that most people aren’t even aware they have them. Weaver tells us there are many symptoms that people accept as the norm for them when the reality is they’re common but not normal.
So how do you know when your digestive system isn’t functioning at its optimal level? Weaver says to be aware of the signs.
“You will experience anything from reflux, excessive burping, bloating, IBS, constipation, diarrhea, or stomach cramps through to sluggish energy, food sensitivities, dark circles under our eyes, and skin breakouts,” she said.
Implement the “Stop, Keep, Start” Strategy when stress hits
A useful strategy Weaver suggests in her book to reduce stress is “stop, keep, start.” This exercise helps you to get a handle on your priorities—what we want more of in our lives and what we want less of in our lives.
So how does it work? “It entails asking ourselves, What am I going to stop doing? What am I going to keep doing? What am I going to start doing?” says Weaver.
“Stop, keep, start goals can make change fun, manageable, and suitable for your lifestyle. When we take some time to reflect and inquire within ourselves, it’s endlessly astounding what we can come up with.
There will be things you know in your heart that you need to stop doing for better energy. However, there will also be things you already do that foster your own energy (keep) and things that you would do well to embrace (start).”
Stop and Take a Break
While we can all agree (unanimously) that stress is seriously taking its toll on our energy, we don’t always know how to curb it before it’s too late.
But the remedy may be simpler and more accessible than you think. Weaver says it’s as simple as taking a moment to stop, to give your body a break.
“Time for proper rest is incredibly important, and not just sleep—though that is important as well,” she urged.
“If we are feeling stressed or overwhelmed, we’re going to feel as though we don’t have time to stop, but the very act of not stopping is feeding the stress. So taking some time to ourselves where we have nothing to do can be incredibly energizing, even if it’s just 15 to 30 minutes a day. It can help to create a sense of spaciousness even though what is on our to-do list hasn’t changed.”
If you’re not sure how to change, then Weaver recommends changing how you show up to attend to those tasks.
“It’s important to communicate to our bodies that it’s safe to stop churning out stress hormones,” she said. Some of the great ways you can do this are through gentle yoga (such as restorative yoga), tai chi, qi gong, meditation, or a simple diaphragmatic breathing exercise.
“It can also help to shift our thinking from I have to to Wow, I get to do what we have ahead of us each day. Most people in the world would be beside themselves to have the lives we have, given our basic needs are met, yet still, it is not the case for too many people. You cannot be grateful and make stress hormones at the same time.”
Introduce Some Stress-Free Rituals
Suppose you’re addicted to stress and feel like it’s consuming you. In that case, Weaver suggests starting your day with something as simple as getting outside for a walk, in nature if possible.
“It can make such an amazing difference to the rest of our day,” she said. “Any kind of daily ritual that helps us relax (is good). It’s important for us to find things that work because if we don’t enjoy something, chances are it won’t stick.”
On top of this, remembering what a gift life is and how much we have to be grateful for is also key to reducing stress—a gratitude journal is a great place to start.
“I know that might sound a bit eye-roll–ish, but science has proven unequivocally that our nervous system cannot focus on two things at once, so if we’re feeling grateful, we can’t possibly be feeling stressed,” she said.
Restore Your Energy With Energy-Boosting Foods
With a packed calendar, it’s often hard to sit down and eat a healthy lunch (let alone a mindful one), so very often, lunch becomes a rice cake with peanut butter or a packet of chips from the snack machine.
But without proper nutrition, Weaver says our bodies are less equipped to handle stress, and our energy plateaus come in the afternoon. Here she shares the top four food groups we should eat every day to boost energy levels and combat stress.
“Particularly the brassica family such as broccoli, cauliflower, kale, and Brussels sprouts. These vegetables are a powerhouse of nutrients, including antioxidants and other substances that are unique to these foods.
The body uses many of these substances for specific biochemical pathways (such as sulforaphane for liver detoxification), which will lead to lousy energy if it is not efficient.”
Vitamin B-Rich Foods
“In particular vitamin B1, B2 and B3. These three vitamins are critical for turning food into an energy source within our body.
Lentils, nuts, and seeds contain vitamin B1; leafy green vegetables, tomatoes, almonds, and eggs are rich in vitamin B2; and B3 is found in the highest concentrations in meats such as beef, pork, chicken, and fish. In contrast, lesser amounts can be found in peanuts and beans.”
“They provide us with fatty acids, which are an important source of energy, many of which are considered ‘essential,’ as the body cannot synthesize them—they must be eaten to be obtained.
The best sources of fat for energy come from avocado, coconut, organic butter, and meat from pasture-fed animals, oily fish such as salmon and mackerel, flaxseeds, chia seeds, walnuts, whole blackcurrants (the fat is in the seed), and evening primrose oil.”
“Iron is essential for the transportation of oxygen around the body. Studies show that 20 to 30% of menstruating women in USA are iron-deficient, resulting from poor dietary intake, poor absorption, undiagnosed coeliac disease, or heavy menstrual blood loss. Foods containing iron include red meat, eggs, mussels, dates, and green leafy vegetables.”
Into this category also falls things that are best avoided. Food is the only way we obtain physical energy—from the macronutrients—fats, proteins, and carbohydrates.
Many processed foods contain substances that science is now showing we have no ability to break down inside our digestive systems. When you supply your body with too many of these problematic substances, you can interrupt your body’s ability to obtain and experience energy.
To minimize (or omit) your consumption of processed foods for excellent long-term sustained energy.”
If you’re keen to return your body from exhausted to energized, then check out Weaver’s book below:
How do you keep your body energized? Share your stress-busting tactics below.
Last update on 2021-02-24 / Affiliate links / Images from Amazon Product Advertising API