Why I Wear Blue Light Blocking Glasses (at Night)

When I first started wearing blue light blocking glasses at night a few years ago (which look like orange sunglasses), they were much less common. Someone once asked me if I wore them because I have some kind of eye disease! Of course the answer was “no”, but since then, they’ve gotten much more popular…

At a restaurant recently, a waiter asked me if my orange glasses were actually blue blocking glasses and said he had some too!

What are Blue Light Blocking Glasses?

In short, they are glasses designed to block most blue light that a person encounters after it is dark outside. Think of them as reverse sunglasses. You wear them inside instead of outside and to block artificial light, but not the sun.

If you look at the research, it turns out that wearing silly glasses can serve a serious purpose!

The Problem with Blue Light (After Dark)

Artificial light is still a relatively new invention to modern man, and exposure to this type of lighting may be drastically affecting our biology. For most of history, people rose and slept with the sun. Their circadian rhythm was effortlessly controlled by the light of the sun and moon.

Now, we experience light at all times of day and night. Electronics and artificial lighting emit blue light, which only occurs in nature during the brightest part of the day. So when we encounter light that would only occur in nature during the bright afternoon hours at 11:00 PM, our bodies get confused!

From Harvard:

While light of any kind can suppress the secretion of melatonin, blue light does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light. It shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).

Reduced Melatonin

Research suggests that blue light after sunset can disrupt circadian rhythm and suppress melatonin production.

Think about it, until the invention of electric light bulbs, people relied on the sun for the majority of their light. After dark, they only used natural sources of light such as candles, campfires, and lanterns (all orange lights). With the dawn of modern electricity, we suddenly had the ability to stay up with lights on for many hours after sunset.

With computers, TVs, tablets, and phones, this use has extended even more, and these new technologies are especially high in blue light. We’re only starting to understand the affects, but we know that artificial light at night impacts cortisol patterns, melatonin, and circadian rhythm.

This is the reason that recent research found that just one week of camping away from artificial light could fix many sleep problems!

I truly believe that the next wave of medicine will involve addressing light, the gut, and sleep more comprehensively. Until then, we have to find ways to address these things ourselves. Blue light and artificial light at night have been linked to:

Disrupted Sleep

Electricity and artificial lighting have drastically changed the world. Of course, they have many benefits, but they also give us the ability to mess with our circadian rhythm and our sleep cycles.

Sleep specialist Dr. Michael Breus makes this statement in his book The Power of When:

The most disruptive event in the history of biotime occurred on December 31, 1879 with the invention of the electric light bulb.

Researchers have known for years that shift workers and those who are regularly up late at night are at a higher risk for various cancers. More recent research shows that even recreational exposure to blue light for a few hours at night can also have a negative effect.

Some researchers even promote the theory that the disruption of natural circadian rhythm from (blue) light after dark is a big contributing factor to the rise in obesity and chronic disease. (1) There is even evidence linking this disruption of the sleep cycle to higher rates of heart disease, high blood pressure and other cardiovascular problems. (2)

From Harvard Medical School:

Study after study has linked working the night shift and exposure to light at night to several types of cancer, diabetes, heart disease, and obesity. It’s not exactly clear why nighttime light exposure seems to be so bad for us. But we do know that exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms, and there’s some experimental evidence (it’s very preliminary) that lower melatonin levels might explain the association with cancer. (3)

Shift workers and those up after 11:00 PM seem to be especially at risk for the negative effects of blue light. Yet, research is showing that any of us who are up after dark looking at sources of blue light (TV, computer, etc.) are at risk.

When Blue Light is Beneficial

It is important to note that blue light in itself is actually a very good thing. Exposure to blue light (preferably outdoors) is important during the day to maintain proper circadian rhythm. It is only blue light at night that causes the problems. At night, blue light signals the body that it is still daytime (sunlight has a lot of blue light).

In fact, avoiding blue light during the day has been linked to depression and sleep troubles! It is important to get blue light, but only during the day when it benefits the body. I have a 10,000 lux light box (with blue light spectrum) that I use in the morning and on rainy days to help my cortisol rhythm for this reason.

The Benefits of Blocking Blue Light (at Night)

Turns out, there is a simple way to reduce most of the blue light we see at night: blue light blocking glasses.

This simple change could have big benefits, including:

Eye Protection

Dr. Mercola explains that “the benefits of blue-blocking glasses are immense and varied. In my view the primary benefit is to prevent damage to the DHA essential fat in your retinal pigmented epithelium. This is responsible for converting sunlight into vital DC electric current your body needs.”

Melatonin Production

Researchers at the University of Toronto compared the melatonin levels of two groups:

1. People exposed to bright indoor light who were wearing blue-light–blocking goggles
2. People exposed to regular dim light without wearing goggles.

Melatonin levels were about the same in the two groups. This strengthens the hypothesis that blue light is a potent suppressor of melatonin. It also suggests that shift workers and night owls could perhaps protect themselves if they wore eyewear that blocks blue light.

Cortisol Patterns

I notice a big difference in my sleep and my cortisol patters when I regularly wear blue light blocking glasses at night. From testing, I’ve found that my salivary cortisol pattern is drastically improved when I avoid blue light after dark.

Better Sleep

A study of 20 adults who wore either blue-light blocking or ultraviolet-light blocking glasses for 3 hours before sleep found that both sleep quality and mood improved among those in the group who wore blue-light blocking glasses, compared to the ultraviolet-light blocking group.

Help for Shift Workers

Shift workers are at especially high risk for circadian rhythm disruptions, because of their non-traditional schedules. At study from Quebec’s Universite Laval, studied nightshift workers who used blue-light blocking glasses at or near the end of their overnight shifts for 4 weeks. At the end of the study period, their overall sleep amounts increased, as did their sleep efficiency.

Mitochondria Support

There is some evidence that blue light will increase the distance of the proteins in the respiratory electron transport chain in the mitochondria. This makes them much less efficient in producing mitochondria.

How to Find Blue Light Blocking Glasses

Of all the health related changes I’ve made, this is one of the easiest and most effective! I just put on my blue light blocking glasses when the sun goes down and take them off when I go to bed.

Thankfully, there are now some great (and even trendy) blue light blocking glasses. When I first started wearing them, I could only find unattractive, hunting-type glasses (see small photo near the top of post). After trying many glasses, our family now uses these:

• Metal Blue Light Blocking Glasses: These glasses are lab-tested to block 97% of blue light. I find that they actually make it easier to see in low light and are great for computer use as well. Here’s another great metal option.
• Kids Glasses: These glasses fit our kids so they each have a pair that we keep in a basket in our living room for family movie nights and regular use after dark.
• Budget Friendly Option: I also have a pair of these really cute orange glasses that I wear around the house at night.

Other Ways to Limit & Avoid Blue Light at Night

• Reduce or avoid TV, computer, phone, etc. after dark.
• Use an app like f.lux on computers and tablets. This automatically reduces blue light on these devices after dark.
• Dim overhead lights or just use lamps with orange bulbs after dark. Our favorite way to do this is by using salt lamps to light our house at night. Bonus: They also help clean the air.
• Get bright sunlight during the day. This helps keep circadian rhythm in check and get some Vitamin D at the same time!

Sources:

1. Obesity and metabolic syndrome: Association with chronodisruption, sleep deprivation, and melatonin suppression
2. Melatonin and circadian biology in human cardiovascular disease
3. Blue Light Has a Dark Side – Harvard Medical School
4.Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans
5. More studies on blue light and melatonin available here.

Ever tried blue light blocking glasses? Would you wear orange sunglasses at night? Think it’s weird? Share below!

Continue Reading...Why I Wear Blue Light Blocking Glasses (at Night)

source https://wellnessmama.com/15730/blue-light-blocking-glasses/

Benefits of Safe Sun Exposure for Reduced Cancer Risk (& Vitamin D)

There are few topics I could write about that would be as controversial as that of safe sun exposure. Perhaps vaccines and why I don’ reduce a fever, but based on current research, this topic may be one of the most important ones that isn’t getting nearly enough attention.

Here’s why:

Sunbathing and tanning often get a bad rap in our society, but mounting evidence is revealing that moderate sun exposure at healthy levels is not only safe, but necessary. Burning and extreme sun exposure are harmful and can lead to increased cancer risk. But moderate sun exposure doesn’t increase this risk. Vitamin D (obtained from sun exposure) has been linked to a lower risk of many cancers (including skin cancer).

In fact, the most recent in-depth review found that avoiding the sun was a risk factor for all-cause mortality of the same magnitude as smoking.

In other words: avoiding the sun may be as dangerous as smoking cigarettes!

Sun Exposure…Healthy?

First, Let’s All Take a Deep Breath… As I said, this is a controversial topic. I’m sharing what I’ve found from research and blood tests on myself and my family. I’m not a doctor and don’t play one on the internet or anywhere else. I just read a lot of studies for fun and am sharing a couple of really fascinating new ones here.

Let’s just all agree to play nice in the comments. Ok?

Even if we disagree, please comment with respect. Let’s also remember that anecdotal evidence doesn’t prove anything.

Examples of anecdotal evidence:

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

We all know people who have been affected by cancer and many hugs to all of you who have lost someone to this dreaded disease. That does not, however, equal a scientific study. I know someone who has never gotten sun exposure, wears a hat and sunscreen daily, and still got skin cancer on his nose. This is also not scientifically relevant.

That said, the current evidence is showing that some levels of sun exposure are safe. Ironically, some reserach indicates that some sunscreen ingredients may be increasing skin cancer.

But read on:

Sunscreen, Sunburn and Skin Cancer, Oh My

In the last several decades, the push to use sunscreen and limit exposure to the sun has gotten stronger. It is now possible to find SPF 70 or higher! Thanks to massive campaigns, most people are at least mildly aware of the “dangers” of sun exposure.

Except for sun exposure may not be as dangerous as we think! And avoiding the sun may be the dangerous part.

Despite the push for more awareness about sun exposure, and the advice to use sunscreen whenever we go outside, incidence of skin cancer, especially melanoma, is rising dramatically.

In fact, skin cancer rates are rising by 4.2% annually, despite the fact that we  spend less time outdoors and wear more sunscreen. We are doing the things we are “supposed” to do and the problem is getting worse.

But is Sun Exposure the Reason?

Here’s where things get interesting…

Perhaps the problem isn’t lack of sunscreen, or even sun exposure at all, but a deeper cause.

A recent in-depth scientific review found that while sunburn is harmful, moderate non-burning sun exposure (without sunscreen) had many benefits.

To Repeat:

Recently, however, scientific inquiry has increasingly turned to the benefits of moderate sun exposure and the public health risks of inadequate sun exposure.

In Other Words:

Not getting ENOUGH sun can be just as harmful (or more so) than too much. Like so many things in life, the dose makes the poison.

And, Sunscreen May NOT Help Avoid Cancer

The general idea is that since sunscreen prevents sunburn, it also logically prevents skin cancer. Seems logical, but science doesn’t back this up! Also, sunscreen may block some of the most beneficial aspects of sun exposure. It may slow burning but it also blocks Vitamin D, and vitamin D deficiency is epidemic.

The scientific review also found that: “We can find no consistent evidence that use of chemical sunscreens reduces the risk of melanoma.”

The review authors even went so far as to suggest that sunscreen carry a warning label!

Concluding that:

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

Another study in the Journal of Clinical Pharmacology and Therapeutics found a similar result:

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

Sunscreen DOES Block Vitamin D

Avoiding sunburn is certainly a good idea. The idea that sunscreen is the best way to do so is certainly up for debate.

We know that sunscreen inhibits Vitamin D production, especially when used regularly and that Vitamin D deficiency has been strongly linked to a variety of cancers, including two of the most common and most dangerous: breast and colon cancer.

So as a society we avoid the sun, even though we need sun exposure to help our bodies naturally produce Vitamin D. Then we put chemical laden lotions (sunscreen) on in hopes of reducing one type of cancer (skin cancer). In the process, we might make ourselves Vitamin D deficient and increase our chance of a host of other cancers, including some of the most common and dangerous ones.

And the study above showed that sunscreen doesn’t even prevent melanoma anyway!

Vitamin D: Vital for Health

In many cases we are (sometimes literally) cutting off our noses to spite our face when it comes to the sun. One study at the Oslo University Hospital in Norway found that the benefits of sun exposure far surpassed any risk:

It can be estimated that increased sun exposure to the Norwegian population might at worst result in 200-300 more cancer from malignant melanoma deaths per year, but it would elevate the vitamin D status by about 25 nmol/l (nanomoles per liter) and might result in 4,000 fewer internal cancers and about 3,000 fewer cancer deaths overall.

That’s just good math…

Sun exposure might lead to a few hundred more melanoma deaths, but would potentially stop 3,000 other deaths. That means a net of 2,700-2,800 people would get to live if they didn’t avoid the sun. I’d take those odds personally (and I do, daily).

Other studies have found links between low-vitamin D levels and Parkinson’s Disease, bone disease, blood clots, diabetes, heart disease and high blood pressure. A recent study even found that regular sun exposure helped women to live longer. Yet another study found that regular sun exposure could cut breast cancer risk in half!

Vitamin D is Important for Pregnancy, Babies, & Kids

Vitamin D is also essential during pregnancy and nursing as adequate blood levels of Vitamin D have been linked to lower premature labor and overall complication risk. Low Vitamin D levels can put a mom at higher risk for gestational diabetes and can lead to bone or other problems for the baby. Another recent study found that pregnant women should get more sun to increase several health markers for themselves and their babies.

Pregnancy & Vitamin D

This article from the Vitamin D council explains the importance of Vitamin D during pregnancy. Optimal levels are above 30 ng/mL during pregnancy. Some doctors even recommend levels above 60 ng/mL for best health, especially during pregnancy.

But women aren’t even close to those levels:

• Dr. Joyce Lee and her colleagues at the University of Michigan found that 37 of 40 pregnant women had levels below 40 ng/mL, and the majority had levels below 20 ng/mL. More than 25% had levels below 10 ng/mL.
• Dr. Lisa Bodnar, a prolific Vitamin D researcher, found that of 400 pregnant Pennsylvania women; 63% had levels below 30 ng/mL and 44% of the black women in the study had levels below 15 ng/mL. Prenatal vitamins had little effect on the incidence of deficiency.
• Dr. Dijkstra and colleagues studied 70 pregnant women in the Netherlands, none had levels above 40 ng/mL and 50% had levels below 10 ng/mL. Again, prenatal vitamins appeared to have little effect on 25(OH)D levels, as you might expect since prenatal vitamins only contain 400 IU of Vitamin D.

They concluded that:

More than 95% of pregnant women have 25(OH)D levels below 50 ng/mL, the level that may indicate chronic substrate starvation. That is, they are using up any Vitamin D they have very quickly and do not have enough to store for future use. Pretty scary.

These chronic low Vitamin D levels during pregnancy can lead to increased risk of cesarean, preeclampsia, gestational diabetes and vaginal infection in the mother, and a higher risk of autism, mental disorders, infection, low birth weight, and heart/lung/brain problems among others.

Vitamin D for Babies & Kids

Babies and kids may also be suffering from vitamin D and sun deficiency. Adequate vitamin D levels are really important for growing children, and not just to avoid rickets. A lot of research links adequate Vitamin D levels in children to better mental and physical health.

“As a rule, in the absence of significant sun exposure, we believe that most healthy children need about 1,000 IU of vitamin D3 daily per 11 kg (25 lb) of body weight to obtain levels greater than 50 ng/mL. Some will need more, and others less. In our opinion, children with chronic illnesses such as autism, diabetes, and/or frequent infections should be supplemented with higher doses of sunshine or vitamin D3, doses adequate to maintain their 25(OH)D levels in the mid-normal of the reference range (65 ng/mL) — and should be so supplemented year-round (p. 868).”

Many kids aren’t even getting 1/4 of that on a good day, and when they do, it often comes from the less useable Vitamin D2.

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

Why Safe Sun Exposure May REDUCE Cancer Risk

The most comprehensive current studies don’t recommend avoiding the sun. To the contrary, the recent review (read the full review here) concluded:

In this paper we review the current state of the science of the risks and benefits of sun exposure and suggest that public health advice be changed to recommend that all men, women and children accumulate sufficient non-burning sun exposure to maintain their serum 25hydroxyvitaminD [25(OH)D] levels at 30 ng/mL or more year-round.

The Review Also Found:

• Sunbathing without burning reduced the risk of melanoma. Non-burning sun exposure is associated with a reduced risk of melanoma. Sunburns are associated with a doubling of the risk of melanoma. This means that while we should avoid sunburn, sun exposure itself is associated with less risk of melanoma!
• Long term exposure may also protect the skin. “With respect to chronic non-burning sun exposure, it is thought that protection against sunburn and development of melanoma derives from photo-adaptation (increased melanisation and epidermal thickening) or from the induction of higher levels of vitamin D, or possibly both.”
• Vitamin D reduces cancer risk. Science already knew this, but the study specifically found that…”Vitamin D produced by UVB exposure is converted to the active form of vitamin D by its sequential metabolism in the liver to form the major circulating form of vitamin D, 25-hydroxyvitamin D [25(OH)D]. Evidence suggests that vitamin D that is produced in the skin can also be converted in the skin to its active form 1,25(OH)2D, thereby enhancing DNA repair and lowering cancer risk.”
• Lack of sun exposure may be driving the rising melanoma rates. The review found that sun exposure is not likely the cause of rising melanoma rates. In fact, the opposite may be true. Declining sun exposure may be to blame: “A more plausible explanation for the rise in melanoma incidence since 1935 may be the continually-increasing insufficient non-burning sun exposure and related increasing vitamin D deficiency/insufficiency, and the increasing sunburn prevalence experienced by the American public over the same time period.”

Vitamin D Deficient = More Likely to Die?

The scientific review also found a relevant link between Vitamin D and reduced risk of death. Basically, the higher a person’s Vitamin D levels,  the less likely that person was to die. The review noted that those with adequate Vitamin D had less risk of death from heart disease and certain cancers.

Inadequate sun exposure was also linked to higher rates of dental cavities, eye problems, obesity, skin problems and more.

Does Diet Impact Sun Exposure Risk?

In the quest for an easy (and profitable) solution to skin cancer, mainstream medicine and media have recommended sunscreen and limiting sun exposure. At the same time, they’ve ignored any potential role diet can play in skin cancer formation or prevention.

Perhaps, since skin cancer rates are rising despite the highest rates of sunscreen use in history… it is time to look at alternative explanations.

In the same past few decades that skin cancer (and other cancer) rates have risen, some dietary factors have also changed, including: increased use of Omega-6 vegetable oils, higher consumption of processed foods, more chemical additives in foods, reduced consumption of saturated fats, increased grain consumption, etc.

Increased Omega-6 Vegetable Oil Consumption

Omega-6 oils like canola, cottonseed, vegetable, soybean, etc., are a very new addition to our diets. There is no biological need to consume oils in this state. Some evidence also shows that when these oils are consumed, they can be used in place of the saturated and monounsaturated fats the body needs for skin formation and actually lead to skin cancer.

In fact, some studies have shown that the high linoleic acid content in vegetable oils increases the instance of skin cancer and other cancers, and lowers the body’s ability to fight cancer. As the article explains:

Thus, the amount of linoleic acid in the diet as well as the balance between omega-6 and omega-3 determine the susceptibility of the skin to damage from UV rays. This is a very straightforward explanation for the beautiful skin of people eating traditional fats like butter and coconut oil. It’s also a straightforward explanation for the poor skin and sharply rising melanoma incidence of Western nations (source). Melanoma is the most deadly form of skin cancer.

While vegetable oil consumption has risen, saturated fat and Omega-3 fat consumption has dropped.

Reduced Saturated Fat and Omega-3 Fat Consumption

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

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

Bottom Line: Time to Rethink Sun Exposure

Based on the largest review of evidence we have to date, it is time to re-think sun exposure. The idea that the sun causes skin cancer isn’t the full story. Believing that for the past 70+ years may be doing much more harm than good.

While we’ve avoided the sun to hopefully avoid skin cancer, our rates of other cancers are going up. Our rates of all-cause mortality are going up. And this review found that a lack of sun may be the reason.

Sun Exposure: What I Do

In light of this, and so much other evidence, I don’t personally avoid the sun. In fact, I make it a point to spend some time in the sun daily. I also test my Vitamin D levels, take supplemental Vitamin D too and don’t use harmful sunscreens.

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

Your turn: What do you do when it comes to sun exposure?

Continue Reading...Benefits of Safe Sun Exposure for Reduced Cancer Risk (& Vitamin D)

source https://wellnessmama.com/2619/sun-exposure-deficiency/

82: Discovering the SIBO Solution with Sylvie McCracken

Too many of us have been there. Something’s off with our health, and it stinks! (Pun intended.) Gas, bloating, constipation, diarrhea, you name it … we strive for a healthier lifestyle but still struggle with these unpleasant symptoms.

Enter Sylvie McCracken, wellness guru, entrepreneur, and gut health expert. She just might have the solution … the SIBO solution … to what’s ailing you.

What Is SIBO?

Don’t let the short name fool you. SIBO represents a pretty big problem.

Small Intestinal Bacterial Overgrowth, or “SIBO” is a bacterial infection of the small intestine (it actually becomes infected with bacteria that belongs in the large intestine). It’s a hidden trigger for many major gut problems like IBS, Crohn’s, or autoimmune disease. Many people struggle from this condition without realizing it and it is one of the tougher conditions to get under control.

We know this firsthand. I’ve written before about my husband’s bout with SIBO, and it was not fun.

Our search for a solution led us to Sylvie McCracken’s website and her amazing e-book “The SIBO Solution.” I was blown away by her research and consider it hands-down the best SIBO resource out there.

Sylvie’s Struggle and the SIBO Solution

Like my husband, Sylvie found out about SIBO the hard way.

While working as a successful celebrity assistant in Hollywood, Sylvie started dealing with less than glamorous symptoms. She noticed painful, chronic bloating in her abdomen … so much so that she could hardly sit down or button pants without discomfort.

Sylvie did the reasonable thing and went to see her doctor. Rather than testing her, her doctor wanted to treat her with a standard course of powerful antibiotics. Sylvie didn’t know much of anything about SIBO at the time and went ahead with the treatment.

But since she didn’t know enough about SIBO at the time to get proper testing and follow-up, all she ended up with was another flare-up worse than the first.

As Sylvie blogged about her search for answers and researched SIBO more intensely, her SIBO Solution came together. And it’s one that actually works!

In This Episode, You’ll Learn:

• What SIBO is … and why it really stinks
• Symptoms that might mean you have SIBO
• What to do to get a proper diagnosis (and what Sylvie learned the hard way NOT to do)
• How design the correct SIBO solution for you
• The extreme diet needed to correct SIBO, and how to manage it emotionally
• Pros and cons of traditional vs. herbal antibiotics for treating gut imbalances
• Ways to cut treatment cost … without compromising your health
• Crucial steps to make sure SIBO stays out of your life for good
• Sylvie’s other area of expertise: tips for entrepreneurs who want to build a successful online business

Is the SIBO Solution Right for You?

When should you suspect SIBO might be the source of your health problems? The two big symptoms to look for are:

• chronic bloating (uncomfortable feeling of pressure or even distention of abdomen)
• chronic burping

Other symptoms some individuals might experience are gas, constipation, diarrhea, acne, eczema, or depression.

Of course, these sound like the symptoms for a lot of other health problems (candida or leaky gut, for example). The good news is the right testing can make all the difference. I’m so grateful for Sylvie’s expertise as she tells us how to get the correct SIBO diagnosis in this episode!

Resources We Mention:

The SIBO Solution E-Book

HollywoodHomestead.com

SylvieMcCracken.com

Special Thanks to Today’s Sponsors

This podcast is brought to you by Kids Cook Real Food e-Course. You’ve probably heard me talk about this before because I love it so much. It’s made by one of my good friends, Katie of Kitchen Stewardship, and it’s one of my favorite bonding activities I’ve ever done with my kids. Katie is a teacher by trade and she teaches kids basic to advanced kitchen skills, which is such valuable life-long knowledge to have. Every friend that I’ve either given it to or encouraged to get it has absolutely loved this course and all of my kids love it too.

Check it out at this link. There will be a special offer for Wellness Mama listeners, so keep an eye out for that.

This episode is sponsored by Mama Natural. My good friend Genevieve, also known as Mama Natural, has just come out with a game-changing pregnancy book called “The Mama Natural Week To Week Guide to Pregnancy and Child Birth.” If you or anyone you know is pregnant, I can’t recommend this books enough. It is definitely one of the best resources I’ve seen for new moms.

Genevieve also has a wonderful free week-to-week email series for pregnancy. You’ve seen these on other websites but this one is from a natural point of view. It tells you how your baby’s growing, what milestones he or she’s hitting, and all that cool stuff, and it’s free. Check it out at this link.

Continue Reading...82: Discovering the SIBO Solution with Sylvie McCracken

source https://wellnessmama.com/podcast/sibo-solution/

Un-Doo: How to Stop the Stink with Natural Bathroom Spray

Bathroom odors just might be the bane of any moms existence, especially to those of us with lots of littles and a bathroom that gets lots of action. It’s enough of an accomplishment to keep the bathroom clean, but in our home I find a natural bathroom spray is a must for my sanity!

Do You Have a Stinky Bathroom?

I’m not talking about general boy pee smell (that’s a whole other discussion). I’m talking about when you’re done doing your thing … uh … you know!

Just the other day, one of my kids was gasping for air and being overly dramatic upon entering the bathroom after a sibling had exited. We cracked a window and moved on … but it made me think about the popular poo-pourri spray and if there was a way to make a homemade version. The basic idea is that you can spray toilet water with this natural spray before using the restroom to cover up any odor. The Poo Pourri commercial that explains how it works is hilarious!

This is an innovative alternative to conventional bathroom sprays that just target the air itself. These bathroom sprays are commonly used to cover up odors, but are they safe? Recent research says they aren’t.

Harmful Ingredients in Conventional Bathroom Spray

Air fresheners are everywhere. You know them by their strong, synthetic floral or fruity scents, and you can’t miss them anytime you walk into a public bathroom.

But should we keep them around our homes? In a word, no. They’re harmful to our health and a major source of indoor air pollution. In fact, studies have shown that indoor air is often more polluted than outdoor air! Common ingredients you’ll find in air fresheners include at the very least two dangerous toxins.

Phthalates

Often found in synthetic fragrances, phthalates may be responsible for a number of health problems, including infertility. While many companies these days are formulating their products without phthalates due to education about the health problems they cause, it’s hard to know if a product actually contains them without laboratory testing.

If there is “fragrance” on an ingredient label, the product may contain phthalates.

According to the Natural Resources Defense Council:

Phthalates are used in many common consumer products—to soften plastics in children’s toys, as sealants and adhesives in nail polish, and in perfumes and air fresheners. When people use air fresheners, the phthalates are released into the air where they may be inhaled or may land on the skin and be absorbed. Once these chemicals enter the bloodstream, they can alter hormone levels and cause other health problems.

Phthalates are known to interfere with production of the male hormone, testosterone, and have been associated with reproductive abnormalities. Numerous animal studies have linked prenatal exposure to certain phthalates with decreases in testosterone, malformations of the genitalia, and reduced sperm production. The State of California notes that five types of phthalates—including one that we found in air freshener products—are “known to cause birth defects or reproductive harm.” Phthalate exposure in indoor environments has also been associated with allergic symptoms and asthma.

Formaldehyde

A known human carcinogen, formaldehyde is often found in plug-in fragrance warmers and air fresheners, as well as cleaning supplies and other household items. (Although you can help cleanse the air of formaldehyde with common household plants!)

According to this fact sheet from the CDC:

Formaldehyde is known to cause cancer. The cancer of greatest concern is cancer of the nose and throat. Scientific research has not yet shown that a certain level of formaldehyde exposure causes cancer. However, the higher the level and the longer the exposure, the greater the chance of getting cancer. Exposure to formaldehyde might increase the chance of getting cancer even at levels too low to cause symptoms.

With the above in mind, let’s look at some of the health conditions air fresheners may contribute to.

Effects of Artificial “Fresh Air”

Real fresh air found in nature is essential to health and the benefits of nature are well documented. Artificial chemically scented “fresh” air is an entirely different animal and may be linked to some big problems:

Asthma

One of the most common health conditions associated with artificial fragrance use is asthma, allergies, and other respiratory problems.

The problem is when we spray these toxic fragrances into the air, they release tiny chemical particles, which we breathe in. These particles can lead to inflammatory reactions in the lungs and other parts of the body.

Over time a build-up of inhaled toxins weakens and compromises the lungs. Not only does this increase susceptibility to asthma, but it opens the door to frequent respiratory infections and allergies.

Skin Conditions

Whenever toxic chemicals are sprayed into the air to cover up bathroom odors and other stinky stuff, those particles eventually land on our skin, on the floor, on the surfaces we touch.

Repeated contact with harmful chemicals can cause eczema or other skin irritations. In addition, when our body is exposed to harmful chemicals, our immune systems become overactive, creating perfect conditions for more skin irritations. It’s a vicious cycle.

Cancer

As I mentioned, many synthetic fragrances contain formaldehyde, a known human carcinogen.

Routine exposure to sprays used to cover up bathroom odors (think several times a day, every day, for the average family), may cause cell death and toxicity. This can eventually result in the formation of cancer cells. Will being around air-freshener one time cause cancer? No. But repeated exposure may be harmful over time.

Birth Defects & Infertility

The chemicals in conventional air fresheners can disrupt hormones, particularly testosterone. This can lead to infertility in both men and women.

In addition to infertility, toxins like phthalates can cause birth defects such as malformed genitalia and undescended testicles.

Headaches

Many of us are more sensitive to toxic fragrances than we realize.

It’s interesting  that when people switch to using only natural fragrances like essential oils for a while, they frequently seem to become even more sensitive to strong artificial smells. I know for me just walking down the cleaning aisle or perfume counter in a store can make me feel queasy or even result in a headache.

In fact, it’s now being said that “fragrances are the new secondhand smoke” because it’s clear that so many of us are sensitive to them. If you get frequent headaches, you might want to examine how many sources of artificial fragrances you’re using in your home or otherwise exposed to on a daily basis.

DIY All-Natural Odor Spray Alternative

We can’t avoid bathroom odors (that wouldn’t be healthy!), but we can find better ways to resolve them. While synthetic fragrances just cover stinky stenches with overpowering chemical smells, we can use natural scents to gently remove smells.

Enter natural bathroom spray!

This spray works just like poo-pourri to seal the water in the toilet and keep out of the air. Poo pourri is actually natural as well and free of harmful chemicals, so it is a great option if you don’t want to make it. It doesn’t just target the air like many sprays, but makes a physical barrier to seal odor in the toilet where it belongs.

How to Make a Natural Bathroom Spray

If you prefer the DIY (like I do), here’s the recipe I use:

Bathroom Spray Ingredients

• 1/2 cup distilled water
• 1 tablespoon vodka, rubbing alcohol, or real vanilla extract (my fave)
• 1 teaspoon vegetable glycerine (not absolutely necessary but helps create the physical barrier)
• 20 drops lavender essential oil
• 15 drops orange essential oil

Note: You can use any essential oils of your choice (aim for around 24-36 drops). Citrus and pine are another nice combination for a fresh, clean scent.

Bathroom Spray Instructions

Combine the ingredients in a glass spray bottle like this one (essential oils don’t do well in plastic bottles) and spritz on the toilet water before you go. To stop bathroom odors before they start, shake spray before each use. Spritz directly into the toilet bowl to create a film over the water. This will help trap stinky smells below the water after you (I mean … your kids, of course!) do your their business.

One Small Change!

When you’re working to raise a healthy family, making one small change at a time makes all the difference.

Swap out harmful artificial fragrance sprays for a healthier, cheaper DIY solution like this Un-D00 bathroom spray and it’s one more step toward a healthier home.

Do you use a bathroom spray to cover up odors? Any favorite tricks or products? Please share in the comments!

Sources:

• “Phthalates,” Safer Chemicals.org, April 2017
• “What You Should Know about Formaldehyde, CDC.gov, April 2017

Continue Reading...Un-Doo: How to Stop the Stink with Natural Bathroom Spray

source https://wellnessmama.com/155904/bathroom-spray/

How To Make Magnesium Oil Spray (Easiest Recipe)

I’ve written before about how I use magnesium daily and why I feel it is such a vital part of overall wellness. Many people don’t get enough of this vital mineral that the body uses for hundreds of reactions. Every cell in the body needs magnesium in some way, and it is essential for bone, tooth, muscle, and joint health as well as for optimal sleep and stress reduction.

Why Magnesium Oil?

Deficiency of magnesium is widespread because many of us have lifestyle factors that actively deplete our magnesium levels such as lack of sleep, excess stress, or alcohol/caffeine/sugar consumption. On top of that, many natural sources of magnesium are becoming depleted. Our soil contains less magnesium due to over-farming and high pesticide use. The water filtration systems remove much of the naturally occurring magnesium in water.

The ocean is still a wonderful source of magnesium and trace minerals, but for those of us who don’t have daily access to a beach, transdermal magnesium oil can be the easiest and most effective way to increase magnesium levels.

I use magnesium daily in some form and use magnesium oil on my skin most often. There are some really high quality pre-made magnesium oils available now (this is my favorite) but it is also possible to make magnesium oil easily and inexpensively from magnesium chloride flakes. I’ve used one of these forms of magnesium oil for years and notice a big difference when I forget to use it.

DIY Magnesium Oil Ingredients

• 1/2 cup Magnesium Chloride Flakes
• 1/2 cup distilled water
• A glass bowl or glass measuring cup
• A glass spray bottle (this is the one in the picture above)

How to Make Magnesium Oil

1. Boil the distilled water. It is important to use distilled to extend the shelf life of the mixture.
2. Place the magnesium chloride flakes in the glass bowl or measuring cup and the pour the boiling water over it.
3. Stir well until completely dissolved. Let cool completely and store in the spray bottle. Can be stored at room temperature for at least six months. I keep in my bathroom to use daily.

Note: I prefer to use magnesium oil before bedtime and often add 10 drops of lavender essential oil to the mixture for scent and relaxation.

How to Use Magnesium Oil

Spray on arms, legs, and stomach daily. I use 10-20 sprays per day. It will tingle on the skin the first few times it is used, and this is normal. It should fade after a few applications, but you can dilute with more water if it bothers you too much.

You can leave on the skin or wash off after 20-30 minutes. I usually apply after a shower and then use coconut oil or a lotion bar to moisturize about 5 minutes later. If the sticky feel on your skin bothers you, try applying at night before bed when you won’t notice it as much or before showering and rinse off.

Magnesium Oil Benefits

As I mentioned, magnesium is a very important mineral for the body. The easiest way I’ve found to increase my levels is transdermally or through the skin. This magnesium oil is the least expensive way I’ve found to do this. There are thousands of studies that involve magnesium therapy in some form. These studies evaluate magnesium’s affect on everything from skin health to diabetes and hypertension.

While magnesium does have many well-documented benefits, it is important to realize that it is only a small part of the many nutrients needed by the body. Magnesium supplementation is great but should be in addition to a real food diet and healthy lifestyle. Some of the benefits most-often associated with adequate magnesium levels and magnesium oil use are:

1. Increase Magnesium Levels in the Body

Obviously, the goal of magnesium oil use is to increase the body’s magnesium levels. A 2010 study showed a 25%+ increase in cellular magnesium levels in participants who used transdermal magnesium therapy for 12 weeks. Transdermal magnesium therapy includes magnesium soaks (using magnesium flakes or epsom salts) and magnesium spray. I personally consider this a basic form of nutritional insurance since it is so difficult to get magnesium from food and water.

2. Smoother Skin

I also really like using magnesium oil for healthier skin along with dry brushing. I dry brush in the mornings and use magnesium spray at night and this helps my skin stay smooth and breakout free. Magnesium oil is irritating to the skin for some people, so those with sensitive skin should start with diluted magnesium oil and work up as their skin allows.

3. Ease Muscle Soreness

Many athletes swear by magnesium for post-workout recovery. Even those of us who aren’t high-level athletes can benefit from using magnesium after workouts. Studies indicate that magnesium spray may help reduce muscle cramping and replenish magnesium levels lost through sweat.

4. For Headaches and Migraines

There is a lot of research about magnesium’s importance for those who suffer from headaches or migraines. It isn’t an acute treatment for symptom relief, but the studies indicate that those who have optimal levels of cellular magnesium have fewer instances of headaches and migraines.

5. Balanced Blood Sugar

There is also quite a bit of research regarding magnesium and balanced blood sugar levels. This may be for several reasons. As mentioned above, excess sugar consumption depletes magnesium levels in the body. Having unbalanced blood sugar and insulin levels may deplete magnesium. This, in turn, makes it more difficult to properly balance blood sugar and insulin. Magnesium is not a treatment for diabetes or blood sugar imbalance but studies show that magnesium may be an important part of a holistic approach to blood sugar management.

6. Blood Pressure and Hypertension

IV magnesium has long been used in hospitals as an acute treatment for high blood pressure. Most of us aren’t giving ourselves IV magnesium at home though and until recently there hasn’t been much well-documented information about supplemental magnesium and blood pressure. A recent meta-analysis of available literature found: “Magnesium supplementation appears to achieve a small but clinically significant reduction in BP, an effect worthy of future prospective large randomized trials using solid methodology.”

This analysis found the statistically significant benefit at doses of more than 370 milligrams a day, indicating that a person would likely need to supplement internally and transdermally to get the benefit.

7. Supporting Restful Sleep

There’s good reason that epsom salt baths are often used for relaxation. Magnesium may have a beneficial affect on GABA receptors in the brain. This allows a person to relax and sleep easily and possibly deeper. It is important to note that a small segment of people seem to notice the opposite affect and wake up from magnesium supplementation. These people should, of course, not take magnesium at night.

Other Ways to Get Magnesium

Magnesium is found in some foods, though the amounts present in many foods are declining due to poor soil quality and over farming. Foods that contain magnesium include:

There are also magnesium supplements that can be taken internally, including drink mixes like Natural Calm (this one is my favorite) though many people have difficulty absorbing magnesium internally and find topical magnesium a more effective method.

Featured Download: Download a complimentary copy of my Magnesium Special Report to find out how magnesium changed my life and might change yours too. Send it to Me!

Magnesium Oil FAQs

This post has generated hundreds of comments and questions and I’ve tried to answer the most common ones here:

Why is this called an oil when there is no oil in it?

Good question. This is actually a highly saturated mineral solution of magnesium but when it goes on the skin it tends to feel somewhat like an oil and was named “Magnesium Oil” for this reason. Confusing? A little… but I didn’t come up with the name. Even commercial brands of magnesium oil (including my favorite) use that term.

What type of magnesium is best?

From the research I found, magnesium chloride seems to be the most absorbable and least irritating form that is readily available for purchase by the general public. (This brand is my personal favorite.)

Would epsom salts work?

Yes, and check out the comments as several readers share experience with making an epsom salt based spray. The difference is that epsom salts are magnesium sulfate and can be more drying and not absorb as easily into skin. Personally, I find epsom salt based sprays too drying but I love epsom salt baths.

Will Natural Calm work for the magnesium?

Nope! It uses magnesium citrate, which is easier to absorb internally but really irritating to the skin. This would also leave a white film and make a big mess. I don’t recommend it.

Is it good to add calcium to the spray too?

I personally wouldn’t. In theory, you could and it would dissolve decently well, but it would leave a white film on skin and calcium is not as easily absorbed through skin. Also, it seems that many people get plenty of calcium and not enough magnesium, so this would potentially not be as beneficial.

Can this go in a plastic bottle?

In theory yes and it should work just fine. I prefer glass whenever possible, especially since glass bottles are readily available now. My personal favorites are these eight ounce amber bottles.

Can I use this on babies/kids/my pets?

Ask your pediatrician/vet to be sure before using any product on a child or pet. Personally, I use this spray on my children at night to help them sleep more soundly.

Can I use magnesium while pregnant/nursing?

Again, check with a doctor before using anything while pregnant nursing, but I have personally used it through several pregnancies with great results.

This is supposed to improve sleep- why does it seem to keep me up?

From all of the comments, there seems to be a small group of people who have an opposite reaction to magnesium. While it promotes restful sleep for many people, this small percentage seems to have trouble sleeping for a few hours after taking magnesium. My mom had this problem and found that she did best when she took or used magnesium spray around mid-day.

Why does this oil cause burning/tingling on some people?

One theory is that those who are deficient will have a tingling or burning reaction to magnesium oil. I did notice that it seemed to irritate me much more at first and that I soon adjusted and didn’t have a problem with this at all, but I don’t have any science to back up the deficiency theory. I also found that this particular magnesium oil didn’t tingle or burn at all.

What about adding essential oils to the mixture?

There are some risks associated with certain essential oils but some can also be very beneficial. Personally, I’d check with a qualified practitioner or aromatherapist before using any essential oil in this recipe.

Can this be used as deodorant?

Yep! I have a separate recipe for a spray deodorant that is basically this recipe anyway and this spray on its own works great for me now.

Featured Download: Download a complimentary copy of my Magnesium Special Report to find out how magnesium changed my life and might change yours too. Send it to Me!

Have you tried magnesium to help reduce stress, improve sleep or for another reason? Ever tried to make your own? Share below!

Continue Reading...How To Make Magnesium Oil Spray (Easiest Recipe)

source https://wellnessmama.com/5804/make-your-own-magnesium-oil/

81: Real Plans- Meal Planning Tips to Simplify Your Life & Reduce Stress

Meal planning (I use this tool) is the single biggest time saver for me each week. It is one of the first tips I give to anyone starting the switch to a healthier lifestyle and the one factor that makes it so easy to eat a real food diet.

In this episode, I’m chatting with my good friends Antony and Emily Bartlett, the co-creators of Real Plans. I really enjoyed this episode because it combines Antony’s tech ability and the many amazing things Real Plans can do, as well as the creative genius of Emily’s systems and recipes.

Why Meal Planning is a Must

I am often asked how I keep up with kids, homeschooling, cooking meals times a day, and running a blog. And the answer is incredibly simple (though not always easy): systems. I have systems for home management, schooling, and meal planning. It truly takes the stress out of daily life.

In This Episode, You’ll Learn:

• How Real Plans has transitioned from a PDF meal planner to the amazing customizable system it is today
• The tech that makes Real Plans so much different than other meal planners (they aren’t even close!)
• A bad first impression Emily made on Antony when it came to food
• The reason they both share a passion for helping families eat real food
• How Antony and I first met and why we became friends immediately
• The backstory about why I merged my own Wellness Mama Meals system with Real Plans (because I knew the technology was so much better and even though I make much less money, my readers are so much happier!)
• My own embarrassing food confession (I couldn’t cook when I got married!)
• All the many customizations Real Plans can handle (Hint: real food no restrictions, gluten free, dairy-free, grain-free, paleo, AIP, any obscure food restrictions, etc are all doable! Basically, whatever your diet is, it can plan for you).

Resources We Mention:

• Real Plans (of course!)
• Nourishing Traditions Book
• Holistic Squid 
• Article: The Story of Wellness Mama Meals + Real Plans
• Meal Planning Basics
• Benefits of Meal Planning

Special Thanks to Today’s Sponsors

This podcast is brought to you by Kids Cook Real Food e-Course. You may have heard me talk about this before because I love it so much. It’s made by one of my good friends, Katie of Kitchen Stewardship, and it’s one of my favorite bonding activities I’ve ever done with my kids. Katie is a teacher by trade and she teaches kids basic to advanced kitchen skills. Every friend that I’ve either given it to or encouraged to get it has absolutely loved this course and all of my kids love it too.

Check it out at this link. There will be a special offer for Wellness Mama listeners, so keep an eye out for that.

This episode is sponsored by Mama Natural. My good friend, Genevieve, also known as Mama Natural, has just come out with a game changing pregnancy book called “The Mama Natural Week To Week Guide To Pregnancy And Child Birth“. If you or anyone you know is pregnant, I strongly recommend picking up a copy or just grabbing one to donate to your local library. It is an incredible resource and definitely one of the best resources I’ve seen for new moms. Genevieve also has a wonderful free week to week email series for pregnancy. You’ve seen these on other websites but this one is a natural take on week to week emails that tells you how your baby’s growing, what milestones he or she’s hitting, all that cool stuff and it’s free.

Check it out at this link.

Continue Reading...81: Real Plans- Meal Planning Tips to Simplify Your Life & Reduce Stress

source https://wellnessmama.com/podcast/real-plans-meal-planning/

Dry Brushing For Skin: 5 Benefits & How to Do It The Right Way

You probably brush your hair, and your teeth (hopefully with natural toothpaste), but do you brush your skin? And why would you?

Dry Brushing for Skin

This practice has been gaining popularity lately and with good reason. I’ve even noticed “dry brushing” as an offering on the menu at spas in hotels I stayed at recently. Dry Brushing has many potential benefits from smoother skin to helping with lymphatic drainage.

So what is it and why should you consider doing it?

Dry brushing is exactly what it sounds like… brushing the skin in a particular pattern with a dry brush, usually before showering.

In dry brushing, the skin is typically brushed toward the heart, starting at the feet and hands and brushing toward the chest.

Benefits of Dry Brushing

I’ve been dry brushing my skin for years, mostly because it feels great and makes my skin softer, but there are other benefits as well:

1. Lymphatic Support:

The lymphatic system is a major part of the body’s immune system. It is made up of organs and lymph nodes, ducts and vessels that transport lymph throughout the body. Many of these lymph vessels run just below the skin and proponents of dry brushing claim that brushing the skin regularly helps stimulate the normal lymph flow within the body and help the body detoxify itself naturally.

2. Exfoliation

This benefit is often noticed the first time a person dry brushes. The process of running a firm, natural bristled brush over the skin helps loosen and remove dead skin cells, naturally exfoliating skin. I noticed much softer skin in the first few days and weeks after I started dry brushing and my skin has stayed soft. Dry brushing is one of the simplest and most natural ways to exfoliate skin. I love this benefit of skin brushing and how soft my skin feels when I do this regularly!

3. Clean Pores (& Smaller Pores!)

The added benefit of exfoliating the skin, is clearing oil, dirt and residue from the pores. Using a specialized smaller gentler dry brush for the face, I notice that my face is softer and my pores are much less noticeable.

4. Cellulite Help

Though the evidence is anecdotal, I’ve found many accounts of people who claimed that regular dry brushing greatly helped their cellulite. I talked about this and my other cellulite remedies here. There isn’t much research to back the cellulite claims, but dry brushing feels great and makes skin softer, so there isn’t really any downside to trying it!

5. Natural Energy Boost

I can’t explain why but dry brushing always gives me a natural energy boost. For this reason, I wouldn’t recommend dry brushing at night but it is great in the morning. One theory is that because it increases circulation, it also increases energy. Either way, dry brushing is part of my morning routine.

Selecting a Dry Brush

I use a firm, natural bristle brush with a handle, which allows me to reach my entire back and easily brush the bottoms of my feet and the backs of my legs.

This set of brushes is my favorite because it includes a face brush and two body brushes with different firmness. When I started dry brushing, my skin was much more sensitive and I preferred the softer one, and now I much prefer the firmer brush. With the set, I have options.

How to Dry Brush: The Method

Dry brushing can be done daily, preferably in the morning before showering. Start with a gentle brush and soft pressure. Work up to a firmer brush and more firm pressure over time.

Here’s how to dry brush the skin:

1. Starting at the feet, I brush the bottoms of my feet and up my legs in long, smooth strokes. I typically brush each section of skin 10 times. For lymph flow, I always brush toward the heart/chest area where the lymph system drains. As a good rule of thumb, always brush toward the center of the body.
2. Repeat the same process with the arms, starting with the palms of the hands and brushing up the arm toward the heart. Again, I brush each section of skin 10 times.
3. On the stomach and armpits, brush in a circular clockwise motion.
4. I then repeat the process on my abdomen and back and my face with a more delicate brush.

Note: Don’t brush too hard! A soft and smooth stroke often works best. My skin is slightly pink after brushing, but it should never be red or sting. If it hurts at all, use less pressure!

I brush before showering and use a natural lotion after showering.

Replace the brush every 6-12 months as the bristles will eventually wear out. I also recommend washing the brush every few weeks to remove dead skin cells.

But, Does It Actually Work?

The evidence is divided and several sources point out the obvious fact- there have not been any specific scientific studies about dry brushing. Much of the evidence, especially relating to the cellulite benefit, is anecdotal and much more research would be needed before dermatologists would consider it a legitimate medical treatment.

Here’s the thing:

It isn’t meant to be a medical treatment and shouldn’t be considered one. Dermatologists also claim that cellulite is genetic and that there is no cure, while podcast guest Dr. Cate Shanahan would disagree and points the finger at polyunsaturated Omega-6 fats in our diet.

Supporters of dry brushing claim that it can stimulate the lymph system, help the body rid itself of toxins and increase circulation or energy. Even dermatologists agree that gently brushing the skin does have exfoliating benefits and may stimulate the body in a way similar to massage, which certainly does have well-documented benefits

I’m not completely sold on all of those benefits, but this definitely falls in the “can’t hurt” category. I have personally dry brushed for years and noticed that my skin is softer (and possibly firmer, though this is hard to measure) from dry brushing. Skin brushing is very invigorating, and it can’t hurt, so it has become part of my daily routine.

Especially during pregnancy, I *personally* found that dry brushing seemed to help keep me from getting stretch marks and also seemed to help tighten skin after pregnancy.

Bottom Line: Find What Works for You

At the end of the day, researchers will likely never do studies on dry brushing. There is no incentive to do such a study when a good quality brush costs less than $20 and is available online. At the same time, it is generally agreed that the practice is harmless and at worst ineffective. Like any aspect of health (or life), it is important to do your own research, try things, and gauge the effects for yourself.

I personally like dry brushing for the smoother skin and burst of energy, but give it a try and see what you think.

Have you ever dry brushed? Will you try it?

Continue Reading...Dry Brushing For Skin: 5 Benefits & How to Do It The Right Way

source https://wellnessmama.com/26717/dry-brushing-skin/

Grain-Free Taco Scramble Recipe (Easy, Healthy, and Delicious!)

80: What Your Monthly Cycle Reveals About Your Hormones With Alisa Vitti

Continue Reading...80: What Your Monthly Cycle Reveals About Your Hormones With Alisa Vitti

source https://wellnessmama.com/podcast/80-monthly-cycle-reveals-hormones-alisa-vitti/