May is one of our favorite months—and not just because it’s Camille’s birthday. The days are filled with so many reasons to celebrate. I’m talking warm weather, gardening season, pool parties, and plenty of dining al fresco! No matter where you are, it seems that May is the month when things truly start to warm up (and stay warm). Spring is in full swing, and the promise of summer is on the horizon. We have a feeling this month is going to be a good one, but if you’re looking for things to do in May, don’t worry—we’ve got you.

There’s so much inspiration to be found in the month ahead. Flowers are blooming, the sun’s staying up longer, and the energy is positive and bright. So soak up the good vibes and scroll on for 32 things to do in May, (complete with margarita recipes). Get ready to welcome the month with open arms.

Featured image by Michelle Nash.

32 Things to Do in May to Recharge for Summer

1. Find the perfect present for Mom. Mother’s Day is coming up and while we have all of our brunch recipes bookmarked, finding the perfect present to share your love may be a bit more of a challenge. Luckily, we’ve rounded up our favorite gifts. From the perfect gift for salad lovers to skincare goodies she’ll use time and time again—dive in.

2. Get into summer baking. Yes, it’s a thing! And if you want to keep your oven off, try these no-bake lemon treats and popsicles you won’t believe are healthy.

3. Subscribe to a new magazine. If you’re trying to spend less time on social media, replace your habit with something inspiring. Is there anything more enjoyable than sipping on tea while leafing through your favorite design magazine? Definitely not.

4. Get lost in a good documentary. We know, we know—the colder months are when we should be binge-watching all our favorite shows and films, making way for plenty of time spent outdoors in summer. But, and stay with us here, what if there was a guide to inspiring, must-watch documentaries that you had to watch, right at your fingertips? Good news: there totally is. We’ve rounded up the most thought-provoking, awe-inspiring films to stream right now—right here.

5. Prioritize walking. It’s easy, accessible, and all it takes is a good pair of sneakers and opening the door. If you need convincing, The Mayo Clinic has shared an exhaustive list of all the many ways walking supports your mental and physical health. (More energy and less stress? We’ll take it.)

6. Make easy tweaks to transform your routine. When I started thinking about all the hours I spent scrolling on my phone as time I was taking away from myself, I dropped the habit then and there. I want to be pouring into myself, learning and growing every step of the way. If something doesn’t support that, I drop it. Reflect on your own habits and consider what might be stealing that time from your life.

7. Find your new favorite summer drink. When the sun hits just right and the temps are above 80 degrees, you can for sure catch me on a patio with an Aperol spritz in hand. It’s my go-to drink of the season and it’s oh-so-refreshing. But I’m always open to changing things up, and there’s no better way to welcome summer than with this recipe for Strawberry Rosé Sangria. It’s fruity, herby, and just the thing to serve at any outdoor gathering you host. (Psst… Simply ditch the Grand Marnier and swap in this non-alcoholic sparkling rosé for an easy, zero-ABV option.)

8. Read Emily Henry’s new book. Happy Place has officially dropped and we’ve already got our copies. I’m halfway through and think it’s her best. A true beach read to get you ready for the season.

Set out on a walk or an afternoon of exploration, searching for the small vignettes of wonderfully-composed, natural beauty.

9. Watch the Kentucky Derby. Can’t make it to Churchill Downs on May 6? Throw your own Derby party! Pimento cheese, hot brown sandwiches, and a Derby Pie, of course. Oh, and don’t forget the easiest Mint Julep.

10. Whip up a go-to summer salad. Salad season is in full swing and we couldn’t be happier to showcase the summer’s best produce. Go simple with this green salad, upgrade your fruit salad, or enjoy our flavorful twist on the classic pasta salad. Whatever you choose, prepare for a bright and satisfying meal.

11. Update your skincare routine for summer. Maybe you’re married to your 12-step skincare routine, but the switch to a new season is the perfect time to swap out a few of your tried-and-true products. While summer is synonymous with minimal make-up and the bronzed and bright glow-up we’re all craving, skin woes still remain. So whether you need to step up your exfoliation game or re-vamp your approach to retinol, check out our derm-approved guide to summer skincare here.

12. Mix up a batch of margaritas. Check out our round-up of the best margarita recipes in the world. You won’t be disappointed.

13. Get more sunlight in the morning. Set your circadian rhythm first thing and get your energy going. Try to stay off your phone for 30 minutes after waking up. This could be the perfect time to work a walk into your day…

14. Practice positive affirmations. These will change your life.

15. Learn to make a cheeseboard. Is there anything more dramatic or celebratory than a fruit, nut, and veggie-filled cheeseboard (with multiple cheeses, of course)? Answer: definitely not. Cheeseboards are the perfect centerpiece for any spring gathering or summer soirée. While they’re traditionally reserved for appetizers, there’s nothing stopping you from packing a board full of satisfying and savory components. Including a cheeseboard in your next dinner party menu? Equip yourself with our step-by-step secrets for a budget-friendly masterpiece.

With so much that’s in bloom and in season, there’s an abundance of opportunities to seek out moments that inspire you and leave you in awe.

16. Make a monthly playlist. Who doesn’t love a little background music to energize their everyday routines? We love doing this exercise as a way to set an intention for the month ahead. How do you want to feel? What do you want to bring into your life? Let those visions for yourself guide your selections.

17. If you’re not making your bed first thing, start! It’s the easiest way to feel accomplished immediately. Who doesn’t love that?

18. Take stock of your 2023 goals. How are you making progress toward the goals you set for yourself at the beginning of the year? Are there ways you can shift your routine to fall in alignment with your intentions? Are there goals that no longer resonate with you? Set aside time to re-evaluate your goals and make changes if necessary—to both your habits and the goals themselves.

19. Seek out moments of unexpected beauty. This is more of an intention than a to-do, but something we fully encourage nonetheless. With so much that’s in bloom and in season, there’s an abundance of opportunities to seek out moments that inspire you and leave you in awe. Set out on a walk or an afternoon of exploration, searching for the small vignettes of wonderfully-composed, natural beauty. A trio of trees positioned perfectly so or a grouping of gardenias that are fresh, abundant, and full. Whatever you find, whatever you seek out, spend a little time being present for the natural wonder it offers.

20. Plan a picnic. There’s no better time of year than the early summer to make picnic plans. Gather your guests, pick a venue (parks are my favorite), and make a menu. The beautiful thing about picnics is that it’s easy for everyone to pitch in. Assign a course or a dish to each guest and enjoy this easy, elegant entertaining solution.

21. Keep a time journal. So often, we find ourselves saying that we’re too busy to do what we really want with our lives. But have you ever kept track of the time you’ve spent zoning out in front of Netflix or hate-scrolling through your social feeds? Not great. Spend a few days reflecting with pen and paper on where your minutes and hours are going. Trust me, the experience is eye-opening.

22. Perfect the al fresco workday lunch. Our lemony Feta Salad With White Beans is exactly what we want to be munching on between the hours of noon and 2 p.m. It’s hearty, creamy, and just salty enough thanks to the blocks of feta tossed throughout. The whole thing can be thrown together in a matter of minutes—and consumed even faster. (Psst… if a classic lunchtime sammie is more your speed, The New York Times Cooking has you covered with the perfect tuna sandwich—with a crunchy twist.)

23. Take a class. A workout class, sewing class, programming class—anything! Now is the time to learn the skills you’ve always wanted to master. Sign up online via a program like Skillshare, research local gym options, or see what’s available through community colleges in your area. Truly, the options are endless.

24. Make a habit of buying yourself flowers. Every week, I buy myself a bouquet of seasonal flowers that I arrange in a pitcher in my bathroom. They bring me endless joy throughout the week and are a small way to show myself a little love. If you find the same joy in flowers, visit your farmer’s market or even Trader Joe’s to find a few fresh blooms that make you smile.

25. Shop sustainable swimwear. Gearing up for some summer swimming? Same. The good news is that there are plenty of brands designing and developing eco-friendly suits that are ideal for any adventure. Our favorites? Gigi C offers gorgeous, sporty swimwear with a touch of luxe. Summersalt has been credited with creating the perfect bathing suit. Oh, and don’t forget Everlane—their pieces may be minimalist, but they pack a whole lot of style.

Whatever you find, whatever you seek out, spend a little time being present for the natural wonder it offers.

26. Commit to one big meal a week. At least. When I lived in Paris, I loved Sunday lunches—dining with my whole host family at noon. It was a meal complete with a stunning main course, salad, cheese, and wine. Make note of the free time in your week. When does it make sense to sit down as a family, with your partner, or roommates and spend time prepping in the kitchen so that you’ll enjoy it, sans stress?

27. Skip the blow dryer. Summer is the season of air-dried hairstyles. Give your locks a little break and enjoy the healthy shine.

28. Hike your heart out. Winter hiking is totally a thing, and there’s definitely nothing better than finding yourself among the changing leaves in the fall. But there’s something about stepping outside when the temps finally allow it and soaking up all the good, spring-to-summer views. Pick out a few hikes you’d like to try in your local area, call up a friend, and make a date for a weekend or after-work walk.

29. Romanticize every moment of your life. There are countless ways to find and create beauty every day.

30. Go out for ice cream. Honestly, I’d take an ice cream date over happy hour any day. Go with a girlfriend or make it a date with your kiddos. It’s the little things.

31. Schedule a standing coffee date. My neighbor and I recently started taking weekly coffee runs/walks every Sunday morning. It’s a great time to connect, stretch my legs, and get out in the neighborhood. If there’s someone close by you’d like to see more of, shoot them a text and make it a weekly thing.

32. Remember: happiness is a skill—practice it. Joy isn’t simply something that happens to you. We have to look for the moments that fill us up and remind us of the magic in the world. Pay attention to the life taking place all around you and ask how you can appreciate its beauty all the more.

This post was originally published on May 2, 2019 and has since been updated.

The post What to Do With Your Life in May—32 Ways to Find Inspiration This Month appeared first on Camille Styles.

Trying to conceive? If so, you’ve probably received plenty of (unsolicited) advice. Don’t exercise too hard! Remove all toxic chemicals from your house! Have sex every day once you period ends! The list goes on and on. Ultimately, what you should be doing to increase your chances of getting pregnant is unique to your lifestyle, health conditions, and circumstances. That said, one universal aspect—that often gets overlooked—is nutrition. In many ways, it can make or break your fertility. Said differently: what you eat can have a significant impact on your ability to conceive. With pregnancy in mind, we’re sharing all things nutrition for a fertile body, including the best foods for fertility.

Featured image by Michelle Nash.

How does nutrition impact fertility?

When it comes to boosting your fertility, nutrition is at the tip of the iceberg. After all, without adequate nutrients, too many inflammatory foods, and a blood sugar roller coaster, it’s that much more difficult for your body to conceive and nourish a growing embryo. In essence, nutrition plays a critical role in fertility. Food is medicine, and what’s on your plate has a profound effect on hormone regulation, ovulation, and the development of healthy eggs and sperm. Poor nutrition can lead to nutrient deficiencies, impacting both women and men.

The Correlation Between Nutrient Deficiencies and Fertility

Speaking of nutrient deficiencies, research shows that a lack of nutrients—such as protein, folic acid, iron, and vitamin D—can lead to menstrual irregularities, anovulation (absence of ovulation), and other reproductive problems in women. Additionally, fertility can be impaired by insulin resistance and high levels of inflammation. In turn, both of these can lead to health conditions, like PCOS. In men, a diet lacking in antioxidants, omega-3 fatty acids, and magnesium can impair sperm motility, quality, and quantity. This can lead to male infertility and decrease the chances of conception.

What is a healthy fertility diet?

On the other hand, consuming a healthy and balanced diet that includes fruits, vegetables, whole grains, quality protein, and healthy fats can improve fertility. As mentioned, nutrients such as folic acid, zinc, and vitamin E can improve sperm and egg quality, while omega-3 fatty acids and antioxidants can improve hormone regulation. Below are a few general guidelines for a healthy fertility diet:

1. Eat a variety of fruits and vegetables. Fruits and vegetables are rich in antioxidants, fiber, and other important nutrients that can improve fertility. Aim for at least five servings per day.
2. Include healthy fats. Healthy fats—such as those found in fatty fish, avocado, nuts, and seeds—can improve hormone regulation. In fact, healthy fats are the building blocks for hormones! Avoid trans fats and limit saturated fats.
3. Get enough protein. Protein is very important for the development of healthy eggs and sperm. Choose lean sources such as poultry, fish, beans, and lentils.
4. Stay hydrated. Drinking enough water is important for overall health, but it can also improve cervical mucus production—which is key for conception.
5. Avoid excessive alcohol, sugar, and caffeine. These substances can negatively impact fertility and should be avoided or limited.

The Importance of a Prenatal Vitamin

Before we dive into the best foods for fertility, let’s talk about your prenatal vitamin. Taking a high-quality prenatal vitamin before—and during—pregnancy is important for several reasons. First and foremost, it provides essential nutrients: folic acid, iron, and calcium. These are crucial for proper fetal development and can prevent birth defects and complications.

Secondly, prenatal vitamins address nutrient deficiencies. Nutrient deficiencies are very common, and they can impact fertility and pregnancy outcomes. Keep in mind that not all prenatal vitamins are created equal. Consult with your healthcare provider before taking any supplements (including prenatal vitamins) to ensure they are safe and appropriate for individual needs.

Egg Quality Matters

The simple truth: healthy eggs encourage healthy ovulation. And healthy ovulation contributes to a better chance of conceiving. For this reason—and more—egg quality matters. But more often than not, egg quality is totally glossed over. On a monthly basis, ovulation contributes to a normal cycle length and proper hormone production. Both of these things are necessary for a viable pregnancy. When it comes to fertility, high-quality eggs have the best chance of developing into an embryo, implanting in the uterus, and resulting in a successful pregnancy. In other words, when a woman’s eggs are genetically “normal,” a woman is more likely to conceive and carry to term. 

Which nutrients improve egg quality?

As mentioned, female egg quality plays a vital role in overall menstrual health. Below are a few nutrients that can help improve egg quality.

Folate

Folate is a B vitamin that is essential for fetal development during pregnancy. It is also important for healthy egg development. Folate helps reduce the risk of birth defects such as neural tube defects, which occur in the first few weeks of pregnancy. Sources of folate include leafy greens, citrus fruits, and beans.

Omega-3 Fatty Acids

Not only do omega-3 fatty acids support healthy egg development, but they also help reduce inflammation in the body. Fatty fish—such as salmon, sardines, and mackerel—as well as chia seeds, flaxseeds, and walnuts contain omega-3 fatty acids.

Vitamin D

Vitamin D is essential for healthy bones and can also help improve egg quality. Good sources of vitamin D include fatty fish, egg yolks, and fortified dairy products. The body can also produce vitamin D when bare skin is exposed to sunlight.

Iron

Iron is important for healthy blood flow and can also help improve egg quality. Pastured red meat, organic poultry, wild-caught fish, beans, and leafy greens are rich in iron.

10 Foods to Eat for Fertility

Without further ado, below are 10 nutrient-dense foods to eat for fertility. Aim to incorporate these into a well-rounded, balanced diet.

1. Leafy greens. Think—spinach, kale, and broccoli. These are rich in antioxidants, vitamins, and minerals. Regularly eating leafy greens can improve ovarian function and encourage fertility.
2. Berries. Blueberries, raspberries, and strawberries help improve blood flow to the reproductive system and promote healthy egg production. Additionally, they contain folate—an essential nutrient for fetal development during pregnancy.
3. Fatty fish. Salmon, sardines, and mackerel all contain omega-3 fatty acids—the building blocks for healthy egg development. These healthy fats help promote blood flow to the reproductive organs and reduce inflammation in the body.
4. Whole grains. 100% whole grains (organic and sprouted, when possible) are rich in fiber, vitamins, and minerals. Micronutrients, baby!
5. Nuts and seeds. Nuts and seeds, such as almonds, cashews, sunflower seeds, and pumpkin seeds, are rich in vitamin E, which is essential for healthy egg production.
6. Eggs. It may seem obvious, but eating eggs can actually improve egg quality. Eggs are rich in protein, which is essential for healthy egg development. They also contain choline, which is essential for fetal brain development during pregnancy.
7. Avocado. Avocado is a nutrient-dense food that is rich in healthy fats, fiber, and vitamins. It contains folate, which is essential for fetal development. Avocado is also known to boost libido!
8. Lean protein. Lean proteins, such as chicken, turkey, and fish are essential for healthy egg development. They are rich in amino acids, which are the building blocks of protein and are essential for the growth and development of eggs.
9. Beans and lentils. Beans and legumes are rich in protein, complex carbohydrates, and fiber, which can help regulate insulin levels and improve fertility. They also contain iron, which is important for ovulatory fertility.
10. Turmeric. Turmeric, a bright yellow spice, contains a compound called curcumin. And curcumin has antioxidant properties, which can protect against oxidative stress (that can harm sperm and eggs).

Foods to Limit for Egg Quality

To recap—a nutritious diet is foundational for reproductive health. Non-starchy vegetables, healthy fats, complex carbs, and lean protein can help improve overall fertility. Additionally, it’s helpful to minimize ultra-processed foods and inflammatory fats (i.e. canola oil). But with that in mind, deprivation isn’t the goal. It’s equally important to relish the foods you love. There’s room for a little bit of everything (including sweets!). Along with a consistent exercise routine, stress management, and getting adequate sleep, you can support your chances of conceiving.

The post The Healthy Fertility Diet—A Nutritionist Says to Eat These 10 Foods appeared first on Camille Styles.

As someone deeply steeped in the wellness space, probiotics are one of the few things that still remain a mystery. Lymphatic drainage? Got it. Balancing my blood sugar? You bet. I’ve even cracked the code on the perfect proportions of protein in my diet. But when it comes to understanding the best probiotics for women, I still find myself with a good many questions.

Through influencer testimonials and splashy ads, you’ve likely heard the ever-ambiguous touting of “gut health” thrown around. But… what does that actually mean? And does it go beyond the occasional (or not-so) bloating episode that all the “hot” girls claim to experience online?

With all these questions flitting about, it was clearly time for an expert to set the record straight for me. Because while I can feel the benefit of taking my favorite probiotics twice a day, every day, I was craving some clarity as to what was actually happening in my body that left me feeling so good.

Featured image from our interview with Riley Reed by Jenn Rose Smith.

The Best Probiotics for Women: An Expert’s Insight

As it turns out, the benefits of probiotics for women go way beyond the gut. For answers and insights, I spoke with Dr. Barry Peskin, obstetrician-gynecologist and Medical Advisor for Happy V. With everything from increasing fertility to improving skin, probiotics are worth the hype. Below, we get into the nitty-gritty of all things probiotics for women. From who should take them to side effects to understanding the difference among prebiotics, probiotics, and postbiotics (you know you’re curious)—consider this your one-stop shop to all things probiotics.

And keep scrolling to read which probiotics our editors prefer. We’re sharing the pros and cons of our favorite brands, and we’re not shying away from sharing our true experiences. Trust: there’s no holding back.

What are the benefits of probiotics? How do they support women’s health specifically?

Probiotics are supplements that contain some of the types of good bacteria that live and thrive in your bowel. They’re important for women for several reasons. They can help to:

Improve gut health. Probiotics can help keep the gut microbiome healthy, which can improve digestion, reduce bloating and gas, and boost the immune system.

Improve vaginal health. Probiotics can help to prevent yeast infections, bacterial vaginosis, and other vaginal infections.

Increase fertility. Probiotics may help to increase fertility by improving the health of the uterus and fallopian tubes.

Reduce the risk of autoimmune diseases. Probiotics may help reduce the risk of autoimmune diseases, such as rheumatoid arthritis and lupus. Women are two to six times more likely to experience irritable bowel syndrome than men, with inflammatory bowel disease being diagnosed at a rate of 2:1 in women compared with men.

Improve skin health. Probiotics may help to improve skin health by reducing inflammation and acne.

Increase energy levels. Probiotics may help to increase energy levels by improving digestion and nutrient absorption.

Reduce stress levels. Probiotics may help to reduce stress levels by reducing cortisol levels.

Does everyone need to be taking a probiotic?

Not everyone needs to be taking a probiotic. Probiotics are beneficial bacteria that can be found in some foods and supplements. They can help to improve gut health and vaginal health, but they are not necessary for everyone.

There are a few groups of people who may benefit from taking probiotics, including:

• People who are taking antibiotics. Antibiotics can kill both good and bad bacteria in the gut. Probiotics can help restore the balance of bacteria in the gut after taking antibiotics.
• People with digestive problems. Probiotics can help to improve digestion and reduce symptoms of irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and other digestive problems.
• People with vaginal infections. Probiotics can help to prevent and treat yeast infections and bacterial vaginosis.
• People with immune system disorders. Probiotics may help to boost the immune system and fight off infection.

There’s a lot of talk about prebiotics, probiotics, and postbiotics. How is each of these different? Do we need to be taking all of them at once?

Prebiotics, probiotics, and postbiotics are all important for gut health. They work together to create a healthy balance of bacteria in the gut.

• Prebiotics are non-digestible carbohydrates that feed probiotics. They are found in many fruits, vegetables, and whole grains.
• Probiotics are live bacteria that are good for your health. They are found in some foods, such as yogurt, sauerkraut, and kimchi, and they can also be taken as supplements.
• Postbiotics are the byproducts of probiotics. They are produced when probiotics break down food and other substances in the gut. Postbiotics can have a number of health benefits, including improving digestion, boosting the immune system, and reducing inflammation.

Is there a particular strain of probiotic that’s best for women?

There are several different strains of probiotics that are beneficial for women. Some of the most common strains include:

• Lactobacillus rhamnosus HN001 and Lactobacillus reuteri HR7. These two strains are specifically designed to support vaginal health. They can help to prevent and treat yeast infections, bacterial vaginosis, and other vaginal infections.
• Lactobacillus acidophilus LA-14. This strain is a general-purpose probiotic that can help improve gut health. It can help improve digestion, reduce bloating and gas, and boost the immune system.
• Bifidobacterium lactis HN019. This strain is also a general-purpose probiotic that can help improve gut health. It can help to improve digestion, reduce bloating and gas, and boost the immune system.

What are colony-forming units?

Colony-forming units (CFUs) are used to estimate the number of viable cells of bacteria or fungi in a sample. This is done by plating the sample on a growth medium and counting the number of colonies that form. A colony is a group of cells that have grown together and formed a visible mass. The number of CFUs in a sample can be used to determine the concentration of bacteria or fungi in the sample.

Is there a downside to taking probiotics?

Probiotics are generally considered safe for most people. However, there are some potential side effects, including:

• Gas, bloating, and diarrhea. These are the most common side effects of probiotics and usually go away on their own within a few days.
• Allergic reactions. In rare cases, probiotics can cause allergic reactions, such as hives, itching, and swelling of the tongue or throat.
• Severe infections. In people with weakened immune systems, probiotics can potentially cause severe infections.

The Best Probiotics for Women—Tested By Our Editors

Every product is curated with care by our editors and we’ll always give an honest opinion, whether gifted or purchased ourselves. If you buy something through our links, we may earn a small commission at no cost to you.

Just Thrive Probiotic

Recommended by Edie, Wellness Editor

I don’t take a probiotic, but if I did, I would take Just Thrive! It’s what I recommend to my clients who need digestive support. It’s spore-based, meaning that it actually makes its way to your digestive tract— where it’s needed. As nourishing as probiotics can be, their journey to the intestines can be rough (especially as they pass through the stomach). Way too many probiotics die off before they get to the gut. *Note: I don’t take a probiotic because I eat a lot of fermented foods.

• Type: Capsule
• Colony Forming Units: 3 billion cells
• Dosage: 1 capsule per day
• Certified: Gluten-free, dairy-free, GMO-free

Just Thrive Probiotic

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$49.99 (one-time purchase) or $44.99/month

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Seed DS-01 Daily Synbiotic

Recommended by Suruchi, Food Editor

I’ve been taking Seed for about three years now, and while many other supplements and greens-type powders have come and gone in my life, this is the one thing that has remained a constant. It took a while for me to notice any difference when I started taking it in terms of digestion, but after a few weeks, I started noticing an improvement in digestion and regularity. Three years later, the benefits have continued and Seed is a part of my everyday morning routine.

Pros: As Edie mentioned, a lot of probiotics don’t even make it to the gut, but Seed is designed to get where it needs to go. Their 2-in-1 nested capsule safeguards viability through digestion for delivery of an average of 100% of the probiotic starting dose to your colon.

Cons: At $50 a month, it is an added expense, but I find it has been worth it for my personal health. However, they did just launch a 6-month supply program instead of monthly shipments. It’s not only better for sustainability but also saves you about $90 a year!

• Type: Capsule
• Colony Forming Units: 53.6 Billion AFU
• Dosage: 2 capsules daily
• Certified: Vegan, gluten-free, dairy-free, soy-free, nut-free, shellfish-free, sesame-free, glyphosate/AMPA-free, corn-free, no binders, no preservatives

Seed DS-01 Daily Synbiotic

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$49.99/month

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Ora Trust Your Gut High Potency Probiotic & Prebiotic

Recommended by Casey, Editorial Intern

For almost two years, I was on antibiotics almost every month for what we thought to be recurrent tonsilitis. (Surprise! It was an auto-inflammatory disorder.) These antibiotics took a serious toll on my gut health, and I decided to seek out a diet filled with fermented foods and plenty of fruits and veggies. Trust Your Gut was a probiotic recommended to me by my GP, and I’ve been taking it for around a year and a half now. Since I integrated it into my daily routine, I experience very few moments with an upset stomach and my bloating has decreased tenfold.

Pros: This probiotic doesn’t need to be refrigerated and contains 11 clinically-studied and acid-resistant strains.

Cons: It’s a bit on the pricey side (as many probiotics are), which is really the only downside I’ve experienced with this product. 

• Type: Capsules
• Colony Forming Units: 52 Billion CFU
• Dosage: 1 capsule at night and 1 capsule in the morning 
• Certified: Gluten-free, dairy-free, GMO-free, soy-free, and vegan

Ora Trust Your Gut High Potency Probiotic & Prebiotic

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$49.99 (one-time purchase) or $39.99/month

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Happy V Prebiotic + Probiotic

Recommended by Isabelle, Managing Editor

TMI, but here we go: after three months of getting my period for five days a week, every week, I was finally able to schedule an appointment with my gynecologist. And… turns out your girl had her first yeast infection. (Hooray!) Because the prescribed medication would have interacted with other prescriptions I’m taking, I was at a loss for what to do. But then Happy V entered the chat—and my period has thankfully returned to normal.

While this prebiotic and probiotic is specifically intended to improve vaginal health, it also supports gut and immune health. Because I wasn’t expecting anything different, I wasn’t surprised when I found that I didn’t notice the positive effects of taking these supplements until about a month later (according to reviewers of other products, there are different probiotics that produce results faster). However, several months in, I’m happy to report that my period has returned to normal and I haven’t experienced any sniffles/illness since the holidays.

Pros: Doctor-formulated, 100% natural, subscription option, recyclable packaging, more affordable than other options

Cons: Results took about a month to notice

• Type: Capsules
• Colony Forming Units: 20 Billion
• Dosage: 2 capsules daily
• Certified: Vegan, non-GMO

Happy V Prebiotic + Probiotic

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$38.99 (one-time purchase) or $35.09/month

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The post Which Probiotics Actually Boost Gut Health? An MD Explains appeared first on Camille Styles.

Feel like you’ve tried every diet under the sun but nothing has worked long-term? Truth is, that’s how diets work. They’re temporary fixes that often leave us feeling deprived and unsatisfied. But what if I told you there’s a better, more sustainable option? Because—yes—you deserve to feel your best without meticulously counting calories or putting certain foods on a naughty list. Neither of these are truly sensible. Food is medicine, but it’s also culture, spontaneity, and fun! Life’s too short to diet your way through it. Ultimately, balance is best. Enter: blood sugar. Say hello to improved energy, a stable mood, and better health by prioritizing foods that lower blood sugar.

By eating whole, nutrient-dense foods (while leaving wiggle room for your favorite treats!), you can create sustainable habits that support your overall well-being. Today, we’re diving into the science behind blood sugar balance and exploring why eating to balance your blood sugar isn’t a diet. It’s a lifestyle shift.

Featured image by Michelle Nash.

What’s the best diet for you?

The wellness world is filled (read: overflowing) with different ways to eat. And this isn’t surprising. Food brands and dieting companies have figured out the secret: that variety is the spice of life. If paleo doesn’t work for you, try vegan. Want to cut carbs? Go keto. Need to improve your heart health? Opt for the Mediterranean diet. The list goes on and on. But with so many options, it’s hard to know what’s best for you. At the end of the day, how you choose to fuel your body is completely personalized. It’s based on your current health conditions, well-being goals, as well as your lifestyle and circumstances!

Ditch Dieting For Good

And bring on blood sugar balance, instead! To begin, start shifting your focus from short-term, restrictive eating patterns to a more holistic approach—one that prioritizes your overall health and well-being. This means incorporating more whole, nutrient-dense foods into your diet, listening to your body’s hunger and fullness signals, and finding joy in movement and physical activity. It also involves embracing self-care practices that support your mental and emotional health (i.e., mindfulness, stress management, and positive self-talk). By adopting these habits, you can create a sustainable, long-term approach to nourishing your body.

Eating To Balance Blood Sugar

Regardless of the specific eating style you gravitate toward, choosing foods that keep blood sugar levels stable is crucial for optimal health. By doing so, you can avoid the spikes and crashes that cause fatigue, mood swings, and sluggish body composition. Additionally, keeping blood sugar levels stable can reduce the risk of chronic diseases and health conditions, like diabetes and PCOS. In other words, while there are many different ways to fuel your body, aim to keep blood sugar balance at the forefront (your body and mind will thank you!).

What is blood sugar?

Let’s back up. Without knowing exactly what it means, you’ve probably heard of the term. Blood sugar, also known as blood glucose, is the amount of sugar (glucose) in your blood at any given time. Where does glucose come from? The starchy and sweet foods you eat. And it’s your body’s primary source of energy. Your blood sugar levels are influenced by a variety of factors, including the types—and amounts—of food you consume, how active you are, and how well your body produces and uses insulin.

Why is balanced blood sugar important?

Blood sugar levels fluctuate throughout the day. In fact, you may already be familiar with spikes and dips in blood sugar. Hello, intense sugar cravings and hanger! We expect a steady rise in glucose after waking, while we exercise, and after eating. However, we want to minimize really high spikes and equally low dips. These are known as unhealthy blood sugar responses. Over time, these can lead to unwanted health conditions. That said, a healthy blood sugar response is one where we have glucose balance after eating.

Optimal Blood Sugar Ranges

To help prevent a variety of chronic health conditions, the goal is to keep blood sugar stable as often as possible. So, what does this mean? For someone who hasn’t consumed anything other than water (also known as the “fasted state”), normal blood sugar is below 100 mg/dL. Anything at—or above—100 mg/dL is considered borderline high, and a fasting blood sugar of 126 mg/dL (or higher) is often indicative of diabetes. Throughout the day, ideal blood sugar should be between 70-110 mg/dL, and should fall below 140 mg/dL two hours after eating a meal. You can learn about your specific blood sugar response by wearing a continuous glucose monitor. Otherwise, your healthcare provider can test your A1C via a blood draw.

How can I tell if my blood sugar is too high?

A big tell-tale sign: a blood sugar crash 1-2 hours after eating (typically, a meal high in carbohydrates without adequate protein and healthy fats). This happens when your blood glucose rises too high too fast, and your insulin overcompensates. You may feel sweaty, shaky, light-headed, or experience brain fog. Another sign is strong carbohydrate cravings, especially in the afternoon or evening. It’s a sign you haven’t properly fueled your body with protein, fiber, and fats throughout the day—especially for breakfast.

How To Balance Blood Sugar

Along with eating foods that lower blood sugar, below are three steps to help you achieve stable blood sugar, improve your insulin sensitivity, and minimize hormonal imbalances!

1. Eat all three macronutrients

For ultimate satiation and stable blood sugar, include all three macronutrients in your meals and snacks: complex carbohydrates, protein, and healthy fats. Prioritize protein, slow-digesting carbs—like beans, legumes, sweet potatoes, and squash—and load up on omega-3 fats (salmon, mackerel, herring, sardines, walnuts, flaxseed, and chia seeds). At every meal, pack in as many non-starchy carbs as possible (leafy greens, broccoli, eggplant, summer squash, mushrooms, bell peppers, etc.). Here’s meal inspo to get started!

2. Manage stress

Stress elevates cortisol—one of our body’s main stress hormones. This can increase blood sugar and insulin levels. Cortisol also increases the secretion of leptin, a hormone that plays a role in appetite control. Leptin secretion can reduce satiety and make you feel more hungry. Find ways to lower your daily stress via meditation and setting proper boundaries.

3. Move your body

All exercise is beneficial for overall health and managing blood sugar levels. However, a moderately vigorous effort—such as brisk walking, running, cycling, or strength training—for at least 30-40 minutes (3-5 times a week) can significantly benefit insulin regulation and blood sugar levels. Don’t underestimate the power of a moderate, post-meal walk!

What are foods that keep blood sugar stable?

As a whole, foods that keep blood sugar stable are typically those that are low in added sugars and refined carbohydrates. Furthermore, they’re foods high in fiber, protein, and healthy fats. These include leafy green vegetables, nuts and seeds, lean proteins—like chicken and fish—and low-glycemic fruits, like berries and grapefruit. Additionally, pair carbs with protein and fat. When you do this, glucose is released more slowly into the bloodstream. In other words, eating protein and fat with your carbs (i.e., toast with pesto and avocado) can make a world difference in your blood sugar response!

80 Foods That Don’t Spike Blood Sugar

Without further ado, below is a universal list of foods that don’t spike blood sugar. That said, there’s no one-size-fits-all for a metabolically healthy diet. (Note: Wearing a continuous glucose monitor can give you these insights.)

Protein

• Chicken
• Steak
• Beef
• Turkey
• Ham
• Fish
• Shrimp
• Lobster
• Sausage (no sugar-added)
• Eggs
• Collagen peptides
• Bone broth
• Greek yogurt (no sugar-added)
• Cottage cheese
• Kefir
• Hemp seeds

Veggies

In essence, all non-starchy vegetables are great for blood sugar balance:

• Leafy greens
• Brussels sprouts
• Cauliflower
• Broccoli
• Asparagus
• Bok choy
• Cabbage
• Celery
• Carrots
• Chard
• Cucumber
• Eggplant
• Endive
• Hearts of palm
• Jicama
• Kohlrabi
• Leeks
• Mushrooms
• Garlic
• Herbs
• Okra
• Onion
• Peppers
• Radishes
• Pumpkin
• Summer squash
• Snap peas
• Sprouts
• Tomatillos
• Tomatoes
• Turnips
• Zucchini

Fruit

• Blackberries
• Blueberries
• Raspberries
• Strawberries
• Coconut
• Lemon
• Lime
• Orange
• Kiwi

Beans and legumes

• Chickpeas
• Lentils
• Black beans
• Kidney beans
• Cannellini beans
• Soybeans
• Pinto beans

Healthy fats

• Avocado (avocado oil)
• Coconut (coconut butter and coconut oil)
• Almonds
• Peanuts
• Walnuts
• Pecans
• Macadamia nuts
• Full-fat dairy
• Ghee (butter)
• Olives (olive oil)
• Chia seeds
• Flax seeds
• Pumpkin seeds
• Pistachios
• Pine nuts
• Sesame seeds

What about bread, tortillas, and baked goods?

Like all other ingredients, everyone metabolizes packaged foods differently. However, because bread is primarily made of carbohydrates, it raises blood sugar. That said, breads made from seeds or nuts can make a helpful difference! When possible, opt for sprouted, 100% whole grains, sourdough bread, or gluten-free tortillas made with almond or coconut flour. Love to bake? In lieu of refined flours and traditional sugars, use blood sugar friendly-ingredients like almond flour, coconut flour, monk fruit, allulose, and stevia-sweetend chocolate chips.

The post The Ultimate Blood Sugar Diet—Eat Your Way to Optimal Health appeared first on Camille Styles.

Protein has entered the chat. As more and more women prioritize their health, the importance of protein is far from a foreign subject. It’s no secret that protein is crucial in anyone’s diet—but it’s especially important for women. Protein plays a vital role in maintaining lean muscle mass, regulating hormones, and keeping blood sugar balanced. However, with heaps of conflicting information out there, it can be tough to know exactly how much protein hits the sweet spot for women. Do you ever find yourself asking, how much protein do I need? Fortunately, we have answers.

Armed with data, we’ll help you understand if you’re getting the right amount for your body and lifestyle. Whether you’re a gym-goer, a busy mom, or simply looking to improve your longevity, read on to learn about the power of protein.

Featured image by Suruchi Avasthi.

Protein: Underrated and Misunderstood

Despite its many health benefits, protein remains one of the most underrated and misunderstood nutrients in the average woman’s diet. In fact, studies show that many women aren’t getting enough protein to support their body’s needs! This is less than ideal, as protein plays a vital role in everything from muscle growth and repair to hormone regulation and immune function. So, if you’re a woman who’s struggling to meet your daily protein requirements, you’re not alone. All that to say, why aren’t women eating enough protein? And how can you boost your intake to reap the rewards of this super nutrient? Time to beef up your meals with protein-rich foods.

Will eating more protein make me bulky?

Unfortunately, one of the most common myths about protein is the fear of becoming bulky. However, this is simply not true! Most women don’t have the same levels of testosterone as men, which is the hormone responsible for muscle growth and development. Bulking up—or gaining significant muscle mass as a woman—requires much more than simply consuming protein and lifting weights. As mentioned, because of differences in female and male hormone levels, it’s much harder for women to gain large amounts of muscle mass. To create an overly muscular physique, a woman would need to consume a significant amount of calories and engage in a highly focused weight-lifting program (often for hours each day!).

Why is protein important for women?

Bulking myths aside, consuming adequate protein—along with quality sleep and regular exercise—can help women in so many ways. Adequate protein consumption helps build lean muscle mass, which can lead to a toned and healthy physique. However, it’s also essential for repairing tissues, producing enzymes and hormones, and creating a healthy environment for an embryo to grow. Protein improves metabolism, increases strength, and supports weight management. Not to mention, protein is also important for bone health! It forms strong bones. Additionally, protein regulates blood sugar levels, reduces sugar cravings, and supports feelings of satiety.

Moral of the story: Don’t be afraid to add more protein to your diet! It’s important nutrient that can support overall health and wellness.

How much protein do I need?

As with most nutrition questions, the answer is nuanced. There isn’t a universal, one-size-fits-all protein formula. Protein requirements vary based on factors such as age, gender, body composition, activity level, and overall health status. For most healthy adults, the recommended daily intake is approximately 0.8 grams of protein per kilogram of body weight—or around 0.36 grams per pound. This means that a sedentary woman weighing 150 pounds would require around 55 grams of protein per day, while a sedentary man weighing 180 pounds would need around 66 grams. However, most experts will agree: those numbers are far too low.

Am I eating enough protein?

It’s important to note that those aforementioned recommendations are likely not sufficient for athletes, pregnant or lactating women, or those recovering from an injury or illness. Additionally, if you’re trying to lose body fat, eating substantial protein is key. Your protein needs may range higher: from 1.2 to 2.2 grams per kilogram of body weight. For example, a female athlete or pregnant woman weighing 150 pounds may require 130-150 grams of protein per day.

Calculating Your Protein Needs

Based on your physique goals and circumstances, you can calculate how much protein you need here. Then, divide this total by the number of meals and snacks you typically eat in a day. For most, that averages out to about 20-30 grams of protein per meal. All of that said, work with a health coach, macro coach, or personal trainer for personalized protein recommendations.

Signs You’re Not Eating Enough Protein

So, how do you know if you’re getting enough protein? First and foremost, you feel satiated after eating, are recovering well from your workouts, and don’t feel plagued by sugar cravings all day long. However, these are potential signs you’re not consuming adequate protein:

1. Hunger. Stating the obvious: protein is fuel. It’s one of three sources of macronutrients, along with carbs and fats. Studies show that eating foods with protein helps you feel fuller, longer.
2. Brittle hair, skin, and nails. All of these are made up of proteins like elastin, collagen, and keratin. When your body can’t make them, you could have brittle or thinning hair, dry and flaky skin, and deep ridges on your fingernails.
3. Weakness and fatigue. Research shows that just seven days of not eating enough protein can affect the muscles responsible for your posture and movement—especially if you’re older than 55. And over time, a lack of protein can cause muscle mass loss, which in turn cuts your strength and slows your metabolism. Lack of protein can also lead to anemia (not enough oxygen to your cells will make you tired).
4. Intense mood fluctuations. Your brain uses neurotransmitters to relay information between cells. And many of these neurotransmitters are made of amino acids—the building blocks of protein! A lack of protein in your diet could mean your body can’t make enough of those neurotransmitters, leading to low levels of dopamine and serotonin.

Not All Protein Sources Are Created Equal

When it comes to measuring the nutritional value of a protein, we look at the quantity of essential amino acids it contains. Different foods contain different amounts of essential amino acids. Animal proteins (chicken, beef, fish, and dairy) have all nine essential amino acids. These are known as complete proteins. However, some plant foods also contain all nine essential amino acids: soy products, quinoa, amaranth, Ezekiel bread, spirulina, nutritional yeast, hemp seeds, and chia seeds.

Other plant proteins—like beans, lentils, and nuts—aren’t quite complete proteins (but are very close). Plant-based eaters require a varied diet to ensure all essential amino acids are present.

How to Add More Protein to Your Diet

So, how can you ensure you’re getting enough protein in your diet? The easiest way is to include a source of protein with each meal and snack. A few examples: a serving of eggs for breakfast (warm up a few turkey sausages, too!), grilled chicken or tofu in your salad at lunch, or a serving of fish with dinner. Greek yogurt, hummus with seedy crackers, or a handful of nuts with string cheese make for convenient sources of protein. Smoothies are another nourishing way to up your protein intake—thanks to ingredients like collagen peptides, whole milk, hemp seeds, and spirulina! More protein, more power.

The post How Much Protein Do You *Really* Need? A Nutritionist Breaks It Down appeared first on Camille Styles.

Communicating with your partner isn’t always easy. Even partners who consider themselves close can find that the daily to-do’s, miscommunications, and just plain exhaustion can get in the way of healthy communication. But when it comes to learning how to talk about sex with your partner, these everyday factors can really muddy the waters.

However, being able to talk about sex with your partner is deeply important for the health of your relationship and sexual satisfaction. Research has shown that couples with strong sexual communication report improved sex, higher satisfaction with their sex lives, and improvement in the overall relationship.

Featured image by Kristen Kilpatrick.

Tips to Help You Learn How to Talk About Sex With Your Partner

To dive into the topic, we had a chat with Cheryl Fagan, a sex educator and therapist, and Founder of On Top—a beautifully designed platform for sex conversations that are relaxed and fun, yet grounded in evidence. With an academic background in psychology and a master’s in sexual and reproductive health, Fagan started On Top after coming up short on resources as a young adult wanting to make healthy choices when it came to her sexuality.

With a voice that’s relatable and engaging, Fagan focuses on a holistic approach to sexual wellness—one that encompasses mind, body, heart, and soul—and is passionate about normalizing conversations around sex and helping people to find healing in this area.

So how do you start the conversation with your partner? Scroll on for our chat with Fagan and her tips on how to make your sexual conversations helpful, productive, and actually easy. Let’s jump in!

Why are you passionate about holistic sexuality?

While sex is everywhere, it’s hard to find meaningful, fact-based, relatable information out there. In the West, we’re taught that sex is merely physical and performance-based. But it’s so much more than that. Holistic sexuality involves our entire being: mind, body, heart, and soul. It is influenced by biological, psychological, social, religious, spiritual, and cultural factors. Holistic sexuality acknowledges all these factors, not merely just the physical act of sex.

Education empowers people to make healthy choices that align with their values and also enable them to have truly liberating, pleasurable, nourishing sex.

What are the benefits of talking openly about sex?

Quite simply, better sex. What do I mean by better sex? Sex that is pleasurable, satisfying, nourishing, and memorable. Think about the best sex you’ve ever had or maybe imagine the sexual experience you’d like to have. How can you get there? Most likely through some conversations with a partner/s. Some common advice that is often given in regards to communicating within a relationship is the phrase “your partner is not a mind reader.” The same applies to sex! The other person won’t know without you directly telling them what you like, reeealllly like, or feel “mehh” about.

I’ve heard that good communication = good sex. Can you dive into that a bit?

Good communication means you can voice your preferences and desires.

Because healthy and meaningful conversation about sex is taboo in Western culture, many people find it easier to actually have sex then to talk about sex!

If you feel comfortable and safe bringing the hard convos to the table in your relationship, there are amazing benefits that come from honest, sometimes challenging conversations. They help us know our partners better, enrich our connection, and deepen intimacy. So, if you have a good intimate connection, this can translate to a physical connection.

Why is it so hard for some couples to talk openly about sex?

Sex is so personal. How we feel about talking about sex can tell us a lot about ourselves. In some way, most people will have some sort of shame around sex that needs to be healed. Whether it’s from a trauma, or silence about sex in your upbringing, or conditioning from cultural messages based on gender—we all have things to work through. If a partner brings up their sex life and seems unsatisfied, this can feel like a blow to one’s self-esteem. Especially since our culture teaches us that sex is performance-based—it’s another thing to be good at, rather than simply to be enjoyed.

What benefits are there to talking about sex early in the relationship rather than later?

Talking about sex early on creates a culture in the relationship that is open and honest. Sex is complex for individuals and definitely for couples—it takes time to understand yourself and your partner. The earlier you have these conversations, the better it can set you up for when deeper or heavier issues arise.

There isn’t a “normal” number of conversations you should be having, but it’s about getting into the habit of honest conversations so that you’re able to address issues if/when they do come up.

… but it’s never too late to start right?

Of course not! Decide what you want to say or the goal of the conversation, be non-judgmental, honest, kind and I’m sure you’ll be grateful you opened the conversation as awkward as it may seem in the moment.

How can you keep the conversation positive, while still being direct and clear?

As a couple, I’m sure you want the best outcome for each other, so go into the conversation with the mindset that this is will help both of you. It’s not about “winning” an argument, but being curious and open to where your partner is at and how’d you like to grow together. As I mentioned before, be kind and stay positive by not assuming or criticizing the other.

Different comments or questions can steer the conversation in many directions. Something as simple as “You never initiate sex; you don’t want me!” will have a different response to “What do you need to be in the mood for sex? I would like for you to show me you’re in the mood for sex.”

I would also say to take it slow. This can bring up embarrassment or shame, and you want to make sure both of you feel safe to explore, reflect, and share.

What are some ways to approach the topic of sex?

If you’re having trouble knowing where to start I would recommend my Closeness Card Deck that has 50 questions on sexual intimacy. It can take the awkwardness out of asking the question—blame it on the card! I’ve heard many say that there are questions that they never even thought to ask themselves or their partner. They can also be a useful tool if you feel like your partner is uninterested in having a sexual conversation (which I would say takes some exploring on their end), but they can find a card that interests them. You could read a book or article together and then discuss it, or even listen to a podcast together. For a fun and light conversation, I recommend sending sexy texts!

Here are a few questions to get the conversation started:

• How was sex talked about in your family?
• What turns you on?
• How do you know when I’m in the mood?
• What’s your favorite part about sex?

What are some tips for finding the right time to talk about sex?

When do you think you normally have good conversations that inspire growth? Maybe it’s the monthly check-in or date night? Have the conversation when you know both of you are able to have enough time to really reflect and share. I also recommend making a plan for the conversation. Nothing too serious, but just mention what you would like to discuss so they have a heads-up.

Further resources:

You can find my website at cherylfagan.org. My Closeness Card Deck for couples is a great tool for conversation and intimate connection and I offer e-courses on sexual pain and for engaged/newlywed couples. I am currently developing an e-course on sexual healing (from shame). There is more to come soon, including sex-ed sessions—keep an eye out!

This post was originally published on March 9, 2021, and has since been updated.

The post “Your Partner Is Not a Mind Reader”—A Sex Educator Explains How to Have Conversations That Lead to Better Sex appeared first on Camille Styles.

Truth is, trying to get pregnant is both exhilarating and stressful. We get it. Sometimes, the odds simply aren’t in your favor. And this reality hurts—deep. Is my body broken? Why me? How did my sister get pregnant so fast? Despite eating nutritious foods and living a healthy lifestyle, much of a woman’s fertility journey isn’t in her control. Circumstances and timing have a significant stake in the game. Ultimately, from understanding your unique menstrual cycle—to when you can actually conceive—the first step in your adventure to parenthood is being empowered. Without further ado (because time is of the essence!) we’re diving into practical tips to naturally boost your fertility.

If you recently miscarried, you are not alone. As you process your emotions, find solace in your shared grief and pain. Share your story with loved ones. You aren’t meant to navigate this deeply personal experience alone.

Featured image from our interview with Heather Taylor by Kristen Kilpatrick.

Stick With the Plan, but Go With the Flow

For some, falling pregnant is easy (read: accidental). We all know a couple who wasn’t trying but fell pregnant on a whim. On the other end of the spectrum, pregnancy can be an arduous, emotional process. Amid fertility challenges, months feel like years and emotions run high. As a woman with PCOS, I know this all too well. Our road to pregnancy wasn’t easy. Fortunately, there is light at the end of the tunnel. You can improve your chances of getting pregnant. These fertility tips can help turn a stressful situation into a less overwhelming process. Stick with the plan, but go with the flow—a fertility mantra to hold close.

How does conception happen?

Unlike we’re led to believe, conception isn’t as straightforward as the “We’re pregnant!” announcements we see on Instagram. With that in mind, let’s start with the basics. For conception to occur, you need four components: sperm, an egg, fertilization, and a healthy uterus for the egg to implant and grow. While this seems simple, fertility can be anything but. It’s complex—and oftentimes, unpredictable. However, working through these fertility tips can help improve your chances of conceiving and carrying to term. The goal is to detect issues, proactively, rather than cross those bridges later.

When can you get pregnant during your cycle?

A common fertility myth is that you can’t get pregnant when menstruating. While the odds for pregnancy are much lower on the days you’re on your period, it’s not impossible! Particularly if you ovulate shortly after your period ends. It’s imperative to track your cycle (including cervical fluid, basal body temp, and ovulation strips) to know your fertile window. That said, following ovulation, the egg is capable of fertilization for only 12-24 hours. Therefore, it’s best to get busy before you ovulate.

Honor Your Fertility Journey

As mentioned, fertility journeys run the gamut: some are painful, some are short, some are trying, and some are triumphant. It’s a winding path of hope and patience. For those who practice manifestation, fertility often morphs into a vision board of maternity clothes, nursery items, deep meditations, and a string of mantras to persevere. It’s a deeply moving experience—a testament to the resilience of the human spirit. And although fertility can be immensely overwhelming and anxiety-inducing, it’s a road worth every twist and turn. With grace and confidence, honor the unfolding. You may be pleasantly surprised.

6 Natural Ways To Boost Your Fertility

Along with fertility treatments, there are natural methods to help boost fertility—and increase your chances of getting pregnant! In fact, research shows that lifestyle changes, dietary adjustments, and specific supplements can all play a role in improving fertility. Let’s explore these science-backed ways to naturally boost fertility. It’s time to safely take charge of your reproductive health.

1. Maintain a healthy body composition

When it comes to fertility, maintaining your body’s natural set point is key. Being overweight or underweight can affect hormonal balance, ovulation, and sperm quality, all of which can impact fertility. Research shows that achieving a healthy weight can improve fertility and increase the chances of getting pregnant. Work with your healthcare provider to determine if you’re a healthy weight for conception.

2. Incorporate antioxidants into your diet

Here at Camille Styles, we love antioxidants. Antioxidants are compounds that protect your cells from damage caused by free radicals. They can be found in a variety of foods: colorful fruits, vegetables, and whole grains. Studies indicate that consuming antioxidant-rich foods can improve fertility in both men and women. Some specific antioxidants that have been linked to improved fertility include vitamin C, vitamin E, and beta-carotene.

3. Increase your intake of omega-3 fatty acids

Omega-3 fatty acids are essential in many bodily functions, including reproductive health. Data shows that omega-3 fatty acids can improve sperm quality in men and increase the chances of conception in women! Additionally, healthy fats help balance blood sugar, which is crucial for optimized fertility. Omega-3s are found in fatty fish, such as wild-caught salmon and walnuts, as well as flaxseeds.

4. Minimize unnecessary stressors

This goes without saying, but high levels of stress can negatively impact fertility. They disrupt our circadian rhythm, hormone levels, and ovulation. Finding ways to manage stress, such as practicing yoga or meditation, can help improve fertility. Women who participate in a mind-body program have higher pregnancy rates compared to those who don’t.

5. Get enough sleep

Getting enough sleep is essential for overall health, but it can also play a role in fertility. Lack of sleep can disrupt hormone levels and—like stress—can interfere with ovulation. One study found that women who slept for seven to eight hours per night had a higher chance of getting pregnant compared to those who slept for six hours or less.

6. Consider beneficial supplements

Certain supplements, such as folic acid, have been shown to improve fertility. Folic acid is essential for healthy fetal development, and taking it before pregnancy can help reduce the risk of birth defects. Other supplements that have been linked to improved fertility include vitamin D, iron, and CoQ10. Along these lines, make sure to rule out any nutrient deficiencies before you start trying (magnesium, B vitamins, etc.) as well as get your thyroid checked.

Timing Is Everything

Lastly, chart your cycle. After all, you want to time your intercourse before ovulation. In other words, you want to have consistent sex as soon as your period ends. In fact, this study found conception occurred when intercourse took place during a six-day period that ended on the estimated day of ovulation. In other words, knowing when you are ovulating can help you plan ahead of time. Women are born with about one million eggs, yet only release 300 to 400 during ovulation throughout the span of their lifetime. When trying to get pregnant, timing intercourse is very important!

The post 6 Natural Ways to Boost Your Fertility appeared first on Camille Styles.

The most buzzed-about wellness trend du jour may come as a surprise. It has nothing to do with diet, isn’t fitness related, and doesn’t even fall into the mindfulness realm. In 2023, health influencers and wellness amateurs alike are dipping their toes into the practice of cold water therapy—submerging themselves in freezing cold water in pursuit of everything from improved circulation to reduced inflammation. And while you may be seeing cold plunges popping up in many LA backyards, it’s possible to reap the benefits minus the investment. That DIY approach is exactly why folks are wondering: cold vs hot showers—does the temp really make a difference?

Featured image from our interview with Ariel Kaye by Teal Thomsen.

Cold vs. Hot Showers

Turns out, yes. According to Sharon Hame, MD, a UCLA Health orthopedic surgeon, a cold shower—even a brief one—can mimic the benefits of cold therapy. Recently, in the name of a boosted mood and a dewy glow, I’ve sought all the information I can find on cold water therapy. But still… when I turn the handle down to cold, I can’t last more than five seconds. So in the debate of cold vs hot showers, is it possible that the latter can be a solid choice for other reasons? We’re diving into the effects of each on the body and whether or not we really have to endure this freezing-cold routine.

Editor’s note: This article is not meant to be used in place of medical care. Please consult your medical provider before beginning any treatment.

Cold Shower Benefits

Does a cold shower sound like a wellness-inspired version of hell? Same. However, the hype surrounding cold water immersion—and, in turn, cold showers—is merited and backed up with science-based evidence. A cold shower is defined as ranging between 50 and 60 degrees Fahrenheit and is associated with the following benefits:

Strengthen hair, skin, and nails

In contrast to hot showers, which open our pores, cold showers constrict them, allowing hair and skin to hold onto their natural oils. For this reason, if you’ve ever heard that even rinsing your hair in cold water promotes shiny locks—believe it! By laying your hair cuticle flat, hair is left healthier.

Boost mood

It’s true—while it may feel challenging (re: terrible) in the moment, a cold shower can improve your mental state. A 2008 study found that by generating chemical reactions that send electrical impulses from our nerve endings to our brains, exposure to cold water can have an antidepressant effect.

Improve circulation

Think about the last time you jumped into cold water or stepped in the shower before it heated up. Did you feel your heart rate quicken? That’s your body switching into survival mode. Our bodies react to cold water by ramping up our circulatory system, leading to our heart pumping more efficiently, and stimulating blood flow throughout the body.

May help boost weight loss

If you’ve taken a cold shower before, then you know: you step out of the shower feeling energized and invigorated. Because your body is working hard to stay warm, your metabolism will be temporarily boosted. However, it’s more impactful to engage in exercise and follow a healthy diet if weight loss is your goal.

Who might benefit from cold showers:

Because cold showers are effective at energizing the body, improving mood, and boosting metabolism, it may make sense to turn your water down to cold if you prefer morning showers. If you’re also prone to dry skin conditions or dry hair, rinsing off in cold water may be a helpful strategy.

Hot Shower Benefits

There’s no denying that hot showers feel incredible. In high school, I remember craving a hot shower after every cross-country ski practice. Not only were my (practically numb) fingers and toes brought back to my life, but the warm water relieved any tension I felt in my body or muscle soreness. Turns out, there’s evidence to back my 16-year-old self’s favorite form of pampering. Let’s dive into the benefits of hot showers.

Promote muscle relaxation

Just as I experienced post-practice, if you have muscle fatigue after a workout, step into a hot shower. Hot water can improve blood flow, helping to release tension and soothe sore muscles.

Improve sleep

Just as a hot shower promotes muscle relaxation, you might find yourself ready to snooze after toweling off. The relaxation the body experiences after taking a hot shower, combined with the drop in body temperature post-shower, may improve sleep quality. What’s more, as Gerrit Keferstein, MD shared with Healthline, cold showers activate the parasympathetic nervous system, making us tired.

Reduce blemishes

As shared above, hot showers open our pores. Interviewed for Well and Good, NYC-based cosmetic dermatologist Michele Green, MD shared that this “[…] makes it easier for dirt and toxin build-up to be cleaned out, leading to reduced blemishes and clearer skin.”

Who might benefit from hot showers:

In contrast to a cold shower, if you prefer to wash up before bed, you might consider making a hot or warm shower your go-to. What’s more, if you work out at night, a hot shower can aid in post-workout recovery.

Cold vs Hot Showers: Which Is Better?

Time for the takeaway. Ultimately, while we’ll always encourage you to listen to your body and follow what feels best, in settling the cold vs hot showers debate, the former reigns supreme. Yes, both come with their own separate benefits. And though hot showers are more pleasurable, they can cause damage to the hair and skin.

If you can’t stomach the idea of a 10-minute cold shower, simply opt for warm water throughout the majority of your shower and rinse off with cold water at the end. Who knows, you might find that you like the challenge.

The post Cold vs. Hot Shower: Which Temperature Actually Boosts Your Health appeared first on Camille Styles.

Ever find yourself sobbing—uncontrollably—while watching a viral kitten video? Or devouring an entire pint of ice cream after a terrible breakup? We have serotonin, the elusive “happy hormone,” to blame. On a whim, it can make or break our mood. In many ways, think of this neurotransmitter as the bouncer at the hottest night club. It controls who gets in and who gets kicked out (… apparently, I’m craving a GNO). Unfortunately, a deficiency in serotonin can lead to a host of issues—i.e., anxiety, depression, and sugar cravings. But fear not: there are plenty of natural ways to give this chemical a boost. It’s time to learn how to increase serotonin naturally—because we all deserve even more happiness.

Featured image by Riley Reed.

What is serotonin?

As mentioned, serotonin is a neurotransmitter. In fact, it’s one of our four main neurotransmitters (like dopamine). It acts as a chemical messenger, playing a crucial role in regulating mood, appetite, sleep, and more. When you’re happy, you can thank serotonin. It’s known as the “happy hormone” for a reason. It has feel good effects, promoting general sentiments of joy and well-being.

Serotonin is primarily found in two places: the central nervous system and the gastrointestinal tract. And it’s involved in a wide range of bodily functions: regulating appetite, sleep, and body temp. It also helps control muscle movement, as well as the contraction and relaxation of blood vessels.

Why do women need serotonin?

Everyone needs serotonin—let’s make that clear. However, women specifically require adequate levels of serotonin. It helps regulate the female menstrual cycle, alleviates symptoms of premenstrual syndrome (PMS), and reduces the risk of postpartum depression. Serotonin also plays a critical role in regulating mood and reducing anxiety. Given today’s mental load, proper serotonin levels are key.

Furthermore, it regulates sexual behavior and hunger. Not enough serotonin is thought to play a role in depression, anxiety, and other unwanted health conditions.

How to Know if You Have Low Serotonin

Unfortunately, it’s a bit nuanced. In fact, it’s difficult to determine if you have low serotonin levels—as the symptoms vary from person to person. However, some common signs of low serotonin levels include the following:

• Persistent feelings of sadness, anxiety, or depression
• Difficulty sleeping
• Changes in appetite or weight
• Low energy or fatigue
• Lack of motivation or interest in activities you once enjoyed
• Increased feelings of aggression, irritability, or impulsiveness

If you suspect that you have low serotonin levels, it is important to speak with a healthcare professional for a proper diagnosis and treatment plan.

How to Boost Serotonin Levels, Naturally

With all of that in mind, what are natural ways to increase serotonin?

Exercise Regularly

No surprise here. Consistent exercise has been shown to increase serotonin levels in the brain. When you exercise, your body releases endorphins, which are known to improve mood and reduce stress levels. In addition, exercise can also increase the number of serotonin receptors in the brain, allowing for greater uptake of the neurotransmitter. When it comes to serotonin, a little bit of functional movement goes a long way.

Get Enough Sunlight

Especially in the early morning. Sunlight is a natural source of vitamin D, which is linked to serotonin production. Studies have shown that exposure to sunlight can increase serotonin levels in the brain. If you live in an area with limited sunlight, consider using a light therapy box, which mimics the effects of natural sunlight. Sunlight is also crucial for blood sugar balance!

Eat A Balanced Diet

What you eat affects every aspect of your well-being—including your serotonin levels. Consuming foods high in tryptophan, an amino acid that is a precursor to serotonin, can help increase serotonin levels. What are foods high in tryptophan? Turkey, chicken, eggs, cheese, and nuts.

Eating a nourishing diet, that includes plenty of fruits, vegetables, and omega-3 fatty acids can also help improve overall health—thus, positively impacting mood and serotonin levels.

Practice Relaxation Techniques

Inevitably, stress wreaks havoc on the body, especially serotonin. Whether or not your levels are low, meditation, deep breathing, and yoga can significantly reduce stress and increase serotonin levels. In addition, practicing mindfulness can help increase serotonin levels by promoting a positive outlook and reducing negative thought patterns.

Prioritize Sleep

Last but not sleep, clock your zzz’s. Sleep plays a critical role in regulating serotonin levels. Data shows that lack of sleep decreases serotonin levels in the brain. Getting enough sleep is key—and not just for improving mood! It impacts overall well-being, including hormones and blood sugar regulation. Aim for 7-9 hours of sleep per night.

Foods to Eat to Boost Serotonin

Along with lifestyle changes—like regular exercise, getting enough sunlight, practicing relaxation techniques, and getting enough sleep—nutrition also plays a key role in regulating serotonin. To boost your mood and energy, consider adding the following foods to your plate:

• Eggs
• Cheese
• Pineapple
• Salmon
• Nuts
• Seeds
• Turkey

All of these are sources of tryptophan, which helps increase serotonin production.

The post An Extra Dose of the Happy Hormone? Sign Us Up appeared first on Camille Styles.

Needless to say, the last several years completely transformed our social lives. Suddenly, we held conversations with the very same people we previously saw every day at work from miles away. There were no longer casual chats to be had in the office kitchen or when we peeked our heads over our computers. And of course, with the lack of social gatherings, conversations with our friends—much less new acquaintances—became all the more strained. But I truly believe that Covid enabled us to re-prioritize how we want to be spending out time. And our go-to, small talk conversation starters of yore just weren’t going to cut it.

For me, shallow conversations feel even shallower, and my tolerance for negative energy has dwindled. On the flip side, I find myself craving those soul-nourishing conversations that leave me feeling alive and satisfied like never before. They go beyond your favorite restaurants, beyond celebrity gossip, and beyond the minutiae of everyday life. These deeper conversations often take place with family and close friends. But I’ve also discovered that something special happens when I open myself up to connection with a new person, too.

Featured image from Ashleigh Amoroso’s spring happy hour by Michelle Nash.

47 Conversation Starters That Will Make You the Most Interesting Person in the Room

That level of true connection requires vulnerability—stepping into and embracing the fear of sharing ourselves truly and authentically. Discovering shared similarities with a stranger, or uncovering a kindred spirit in an acquaintance, holds its own kind of magic. It reminds me that people and relationships can be the most exciting moments in the adventures of our lives.

Discovering shared similarities with a stranger, or uncovering a kindred spirit in an acquaintance, holds its own kind of magic.

So, how can we cultivate more of those types of conversations, whether we’re at a dinner party, a networking event, or lunch with a group of friends? It starts with the intention we bring to the experience. If we go into it searching for true connection and vulnerability, we’ll usually find it. We can approach each interaction with genuine curiosity that makes others feel seen, heard, and valued. In this space, the conversation naturally flows… but I also like to enter into it with a few great conversation starters up my sleeve, too.

3 Game-Changing Tips for Impactful Conversations

1. Set an Intention for Connection

There is one thing that separates a conversation that feeds your soul and one that leaves you feeling empty: it’s how much presence each person brings to the experience. Distractions like looking at a phone or having self-conscious thoughts are an automatic barrier to connection. But when both people fully show up? It’s a totally different experience.

I like to use transitions between activities as a time to set my intention for the conversation I’m about to have. Next time you’re about to meet a friend or walk into an event, take a minute to ground yourself before getting out of the car. Breathe deeply and visualize the type of person you want to be in that exchange. By reminding myself to bring curiosity and presence to a conversation beforehand, I can show up as my best self.

2. Gather Context About the Other Person

I’m going to tell you about a little conversation hack that I’ve never shared before. First, you should know that I have a terrible memory, which sometimes makes connections with friends I haven’t seen in awhile challenging. (There’s a good chance I’ve forgotten half of what they told me when I saw them months ago!) Here’s what I do.

After getting together with a good friend, or anyone I’d like to cultivate a friendship with, I pull up my Evernote and write down anything they shared that I want to remember and ask them about later. These could be upcoming trips they’re taking, personal or professional challenges, details about their family members, etc. It’s usually just quick bullet points to jog my memory. Then, the next time I have something scheduled with them, I search my Evernote files for their name, and boom: I can enter into that experience with great conversation starters and ideas for things to ask them about.

3. Consider What You Want to Share—and What You Don’t

You know that feeling when you’ve overshared, gossiped, or accidentally talked about yourself the entire time? I call it a social hangover, and it’s the worst. To avoid that feeling as much as possible, I like to brainstorm a handful of things to share about my own life in advance of a conversation, and also consider if there’s anything going on that I don’t want to bring up. This is helpful in a couple of ways:

1. Thinking about what I do and don’t want to share with a particular person challenges me to think about my level of intimacy with them. If it’s someone I want to build intimacy with, I can intentionally be a little more vulnerable. However, if it’s someone I don’t fully trust, or have no desire to become closer with, I can avoid topics that I’ll regret bringing up later. Remember: people earn your trust through their words and nonverbal cues, and you don’t have to be vulnerable with everyone in your orbit.
2. If I’m going to an event with Adam, we can touch base beforehand on anything either of us would prefer not to share with the group. That way, we’re not faced with any of those awkward moments where one partner is obviously uncomfortable while the other relates a “funny story,” and we can respect each others’ boundaries while still being as open and vulnerable as possible.

Okay, now that we’ve laid the groundwork, how do you spice up a conversation? Let’s talk about conversation starters to help you spark deeper connection.

Intimate Conversation Starters

Why is it that sometimes, a dinner date with your best friend, your partner, or your mom can leave you feeling more connected, while other times, it leaves you feeling flat? It usually comes down to how much you both showed up with presence, practiced active listening, and asked good questions. Here are some of those questions that can serve as deep conversation starters for couples, close friends, or family members. Though some of them might initially seem simple, I love that they stand as an open-ended question that’s likely to inspire extended, in-depth conversation.

1. What was the highlight of your week?
2. What was the best gift you’ve ever received?
3. When you were a kid, what did you think your life would look like now?
4. What’s your love language? How do you like to be shown love?
5. What’s your favorite memory of us together?
6. What’s something new you’d like to try this year?
7. What was your first job? Did you like it?
8. If you could travel back in time, where would you go?
9. In what ways does your first crush resemble your partner today?
10. What is the last movie you saw that made you cry?
11. What is your dream job? What’s keeping you from pursuing it?
12. What is a secret that no one knows about you?
13. When was the last time you truly experienced flow? What were you doing?
14. Who is your role model?
15. What is your earliest memory?

Dinner Party Conversation Starters

I love to initiate lively, interesting dinner party conversation by brainstorming a few questions ahead of time. This practice has led to some of the most fun memories ever around a table! Once you’ve thought of your questions, you can either throw them out to the group when there’s a lull in conversation, or you can write them down on pieces of paper to hide under guests’ plates. When everyone’s seated and the time feels right, you can randomly ask a guest to pull out their question and pose it to the group.

1. What’s your biggest fear?
2. If you were going to open a restaurant, what would the concept be?
3. What’s the strangest thing you believed as a child?
4. When you were a kid, what did you want to be when you grew up?
5. What is your least favorite chore?
6. If a movie was made of your life, who would play you?
7. What was your biggest fashion faux pas ever?
8. Share your most embarrassing moment.
9. Who is the most famous person you’ve ever met?
10. What’s the most adventurous thing you’ve ever done?
11. If you could take a vacation anywhere in the world, where would you go?
12. What was your favorite birthday? What made it special?
13. What are your favorite things about yourself?
14. If you could have any two superpowers, what would they be?
15. What do you most want to accomplish on your bucket list?
16. What do you think your favorite color says about yourself?
17. What about you garners the most compliments? (Your smile, your sense of humor, your kindness, etc.)
18. Which cartoon character to you most resonate with?

Conversation Starters with Strangers

These questions are great to have in your back pocket for events where you may not know a lot of people (like a wedding or networking event), or even for casual conversations that pop up at a coffee shop or in line at the grocery store. A collection of go-to conversation starters at a party will not only make you a more interesting person—they’ll lead to the types of unexpectedly delightful conversations that are truly the spice of life. And with a good conversation starter up your sleeve, anything is possible.

1. Are you working on anything exciting lately?
2. Have you tried any new restaurants lately?
3. What’s your favorite place you’ve ever visited?
4. So, what’s your story?
5. Tell me about you.
6. Are you a morning person or a night person?
7. If you had to eat one type of cuisine for the rest of your life, what would it be?
8. How do you know the host?
9. For couples: how did you two meet?
10. Have you been to this event before?
11. What’s the best advice you’ve ever heard?
12. Are you having a good time? (aka, a great alternative to the bland, “How are you?”)
13. What is your favorite book?
14. Is there a favorite TV show you’ve loved lately?

The post If You Want to Be Interesting, Be Interested! Bookmark These 47 Conversation Starters For Any Situation appeared first on Camille Styles.

When it comes to sibling relationships, there is truly no shortage of clichés. From the polar opposite sisters who just can’t seem to see eye-to-eye to the pesky younger brother who loves to play pranks on his big sis, we’ve witnessed all kinds of sibling relationships in the media. And many of us have experienced these dynamics in real life, too. But what’s not discussed as often is adult sibling relationships—though in this scenario as well, the clichés still abound.

In film and television, most sibling relationships occur during childhood, shining a light on the coming-of-age experiences that accompany growing up in close quarters with a sibling. But what happens when you’ve moved out of your parent’s home and started your own life? How does your relationship with your siblings change then?

Image above: Riley Reed

Tips for Nurturing Adult Sibling Relationships

Over the years, my sister and I have become much closer, but it has taken us a while to find our way. Growing up three years apart was just a big enough age gap to keep us at odds with one another, especially since we both played different roles within our family dynamic (see, it’s a cliché for a reason)! I was the peacemaker, whereas she was the troublemaker. You can imagine how that went…

However, I’ve learned over the years that we grow out of these roles and blossom into new ones as adults. This may seem obvious, but it can be hard to let go of those past identities, especially when you may not see each other on a daily basis like you used to. We tend to subconsciously do this with almost all our family members, including our parents. 

The Expert

To get more insight into this concept, I spoke to Fernanda Barceló—a licensed therapist and expert on relationships. “The dynamics we had with our siblings all through childhood are so deeply ingrained in us that being around them is almost like time-traveling right back to being kids! Our childhood—and thus our family unit and our roles within our families—establishes a huge part of our personalities, how we show up in the world, and how we relate to others.”

She adds, “No matter how old you get, siblings’ roles in their families may never really change. The oldest might always be the most responsible leader or type A. The youngest might always be the most rebellious, free-spirited, or the one who gets away with murder with Mom and Dad. This isn’t to say that we won’t evolve as we age. It simply means that for most of us, reverting back to how we got along as kids happens when we’re around our siblings because it’s an easy groove for our patterned behavior to follow.

However, if this is getting in the way of better relating with our siblings or building stronger relationships, making a conscious effort not to stereotype them based on who they were as kids or what they were labeled as within the family (e.g., the angry one, the good one, the irresponsible one) is important. This might mean giving them the benefit of the doubt in certain situations, checking in before making assumptions, and checking our own triggers and reactions to see if they actually match the present-day situation or if we’re reacting to an old, established story of who our siblings were—and not who they’ve actually become.”

This concept got me thinking about how grateful I am to have nurtured a positive relationship with my sister recently, and today, I wanted to share some ways that I was able to do this as an adult in honor of Siblings Day. 

Find a Low-Stress Connection

In my personal opinion, adding pressure to any relationship (especially with your sibling) is a recipe for disaster. No relationship should feel forced, and sometimes with family, it can come across that way. Instead, I recommend finding a low-stress topic or subject on which you can find common ground.

This can be as simple as a TV show you both enjoy watching or sharing recipes. For my sister and I, it’s sharing funny stories about our children and reminiscing about our childhood.  

Let Go of Expectations

Furthering the point of unnecessary pressure, it’s also important to rid yourself of any expectations of your sibling. I’ll admit that I used to have unreasonable ideas for my sister and how I wanted her to live her life. Internally, I would find myself frustrated by some of her choices because they didn’t align with how I would do things. Of course, this led to avoidable resentment.

It’s also integral to let go of comparisons. A common source of resentment between siblings is the notion that the parents favored one over the other. Perhaps this is how you felt as a child and couldn’t find the words to say it. But now as an adult, there is an opportunity to heal and grow. 

Instead of begrudgingly holding onto expectations of how someone else should live their life and unnecessary comparisons, accept them for who they are and meet each other halfway.

Schedule Routine Check-Ins

It sounds simple, but checking in can be harder than it seems. You know those moments when you see someone you haven’t connected with in a while, and at the end of the conversation, you say, “Let’s do this again soon!” only to have a year go by without communicating again? Yeah, it happens to the best of us. 

However, I have found that scheduling routine check-ins with my sister has brought us so much closer. This can be every month, three months, or whatever works best for you, but a call or a text can really go a long way in nurturing a relationship that can turn into a friendship. Even a silly meme on Instagram here and there counts!

The Takeaway

Adult sibling relationships can be complex and ever-changing, but nurturing them can be a rewarding experience. By finding low-stress connections, letting go of expectations, and checking in regularly, siblings can develop a deeper understanding and appreciation for one another. While it may take time and effort, investing in a positive sibling relationship can bring joy and support. So, take the opportunity to celebrate Siblings Day and reach out to your brother or sister to strengthen your bond.

The post Still Fighting With Your Siblings? A Therapist Shares Her Tips appeared first on Camille Styles.

As a menstruating woman, do you often feel lethargic, bloated, and moody before your period starts? Is your PMS practically unbearable? If so, estrogen dominance may be knocking at your door. Unfortunately, this common hormonal imbalance affects many women. Along with PCOS, it’s a top offender. And while turning to caffeine for an energy boost—come day one of your period—feels like an easy choice, it may be doing more harm than good. Especially if you have estrogen dominance. But why is caffeine a concern? And what are alternatives for a natural energy boost? We’re exploring the relationship between caffeine and estrogen, as well as providing tips for managing your energy (without relying on espresso shots).

Featured image by Riley Reed.

You and caffeine: a ritual or a reliance?

Before we dive into all-things caffeine and estrogen, let’s back up. What is your relationship like with caffeine? And how does it influence your well-being? If you aren’t sure how caffeine impacts your body, start to take note. Specifically, how you feel when—and after—you drink it. Do you experience jitters, poor sleep, digestive woes, anxiety, or worsened PMS symptoms? Furthermore, consider why you drink it. Is a ritual or a reliance? If you notice adverse symptoms shortly after drinking coffee and/or you’re using it to compensate for undernourishing dietary habits, it’s worth getting honest about your coffee habit.

Slow vs. Fast Caffeine Metabolizer

For most of us, caffeine works its magic very quickly—reaching a peak level in the blood within 30-60 minutes of drinking. However, the remaining amount of caffeine typically lingers much longer. This is precisely why that afternoon iced coffee is a slippery slope. At any rate, you’re either a “fast” caffeine metabolizer or a “slow” metabolizer. This all comes down to your genes. As the type suggests, the fast group breaks down caffeine more quickly than the slow group. Regardless, coffee has its (research-backed) benefits! But when in doubt, have your cup of joe with supportive additions.

Do women metabolize coffee differently than men?

Speaking of metabolizing caffeine, do women digest it differently than men? Yes. And research proves it. Just as women metabolize alcohol more slowly than men do (and feel the negative effects after fewer servings), caffeine is no different. Women also tend to metabolize it at a slower rate. The female body is brilliantly designed to conserve as much energy from whatever we’re consuming. In essence, this means that our bodies are built to retain fluids for much longer—and to metabolize the chemicals contained much more slowly. In part, we have higher levels of estrogen (than men) to thank for this.

Caffeine and Female Hormones

The link between caffeine and hormones is nuanced. It’s not as black-and-white as drinking caffeine or abstaining, completely. That said, observational studies find a correlation between caffeine and hormones. Meaning, there’s a link, but there’s no proof that caffeine, specifically, causes changes in hormones. While caffeine seems to increase cortisol levels—especially when combined with other stressors—it’s possible that some other behavior or inherent trait is responsible for the differing hormone levels. Think: inflammatory diet, poor sleep, high stress, etc.

Caffeine and Estrogen: A Complex Relationship

When it comes to hormonal balance, caffeine and estrogen have a complex relationship. In fact, if you’re trying to balance your hormones, caffeine may be a no-go. Research shows that it can increase estrogen levels. While caffeine is known to give you a quick energy boost, it can also disrupt your hormones, particularly estrogen levels. Estrogen, on the other hand, is a vital hormone for the female body, responsible for everything from reproductive health to bone strength. So, what happens when caffeine and estrogen clash? The body enters an estrogen dominant state—low sex drive, tender breasts, fatigue, etc.

Caffeine, Estrogen, and Racial Groups

Furthermore, caffeine appears to affect women differently by racial groups. For example, one study shows that higher caffeine consumption was associated with higher estrogen levels for Asian women. However, the exact reverse effect was found for white women—higher caffeine intake was associated with lower estrogen levels. In Black women, there was a slight rise in estrogen levels, but it wasn’t statistically significant. Ultimately, conflicting reports make it difficult for medical providers to accurately predict hormonal fluctuations. Regardless, estrogen levels differ in every woman and change throughout her monthly cycle.

Should you avoid coffee to balance your hormones?

This depends. First and foremost, what type of hormone imbalance are you dealing with? Estrogen dominance, low testosterone, a thyroid issue, PCOS, chronically elevated cortisol, insulin issues—or a combination of a few? Work with your healthcare provider to accurately diagnose your specific hormone imbalance(s). At any rate, caffeine can cause your body to produce extra cortisol. And while we need some cortisol, high cortisol levels can affect your body’s ability to regulate inflammation. Ultimately, most experts suggest avoiding caffeine altogether to alleviate hormonal imbalance symptoms.

5 Hormone-Friendly Alternatives To Coffee

Fortunately, there are plenty of alternatives to coffee that can provide a clean energy boost without the negative side effects. At the very least—if you can’t quit your morning coffee—drink it after you’ve had a blood sugar-friendly breakfast.

Green Tea. Green tea is a nourishing alternative to coffee. As is matcha! Both have caffeine and contain L-theanine, an amino acid that promotes relaxation and calmness. The combination of caffeine and L-theanine provides a smooth and sustained energy boost without the jitters associated with coffee.

Yerba Mate. This traditional South American drink contains a unique combination of caffeine, theobromine, and theophylline, providing a clean and long-lasting energy boost. Yerba Mate also contains antioxidants and other nutrients that can benefit overall health.

Kombucha. Kombucha is a fermented tea with a small amount of caffeine and a healthy dose of probiotics. Hello, gentle energy boost. Kombucha can support gut health and overall well-being.

Water. A bit boring, but dehydration can cause fatigue and sluggishness, so staying hydrated is essential for maintaining energy levels throughout the day. Drinking water can help boost energy and improve focus. Add your favorite electrolytes, fresh fruit, or herbs (like mint) to spruce up your hydration station.

Freshly pressed juice. Made from low-sugar fruits and vegetables, fresh juice can provide a natural and sustained energy boost. To maximize nutrient intake without a blood sugar rollercoaster, stick with more veggies than fruit and pair your juice with a side of healthy fats (avocado sprinkled with sea salt) or protein (hard-boiled egg, turkey roll-up, Greek yogurt, etc.).

The post The Unsexy Truth About Caffeine and Your Hormones appeared first on Camille Styles.

Around here, we talk a lot about building healthy routines, from morning rituals to fitness-related. Often, the focus is on how to take that first step and get started. But today we’re taking a different approach with something we an all relate to: how to get back into a routine when *insert whatever life event* inevitably happens.

This is why I’ve never really taken to the phrase “fell off the wagon.” It implies that you might’ve done something wrong and leaves very little room for riding the waves of life, shifting priorities, or simply needing to readjust what might not be working for you. 

In this instance, the routine I fell out of and eventually came back to in a different way was my daily morning walks. Every day for over 8 months, I hit at least 12,000 steps. So what happened? A lot of life—namely a new job that didn’t allow for 2 hours of trail time, plus a small health scare that caused some physical pain. My mornings started to look a bit different, and for better or worse, my priorities shifted.

Featured image from our interview with Sanetra Logno by Michelle Nash.

How to Get Back Into a Routine: 5 Tips to Reignite Your Rituals

If you’ve ever made a drastic shift in your routine, especially one that positively impacted your life, then this sentiment might resonate with you. I became a little bitter and resentful that I couldn’t do what my body and mind loved doing in the past. It impacted my mood and I could tell I felt a little more anxious because I wasn’t carving out as much time to tend to my body or mind. Thankfully, I didn’t sit in that feeling too long and developed a routine—a work in progress as I type this—that is bringing a lot of joy to my life. Here’s what I did to get back to it. 

Control What You Can

I didn’t have access to the amount of time I had in the past, unless I was willing to sacrifice sleep (spoiler: I wasn’t). So I controlled what I could, which varies every single day, and decided to make the most of it. Walking 12-15k steps a day was a rule I made up, and I could easily shift that into something that would still make me feel good. On the bright side, I was getting bored with that volume and less variety of movement anyway. 

Remember: Routines Aren’t Linear 

In an ideal world, my routines (whatever they are) would be 100% perfect and lined up exactly as planned. But life simply doesn’t work that way. I had to remind myself that for me, a routine was something I would do MOST of the time, not ALL the time. I didn’t realize I had placed such an emphasis on total output every single day. Now I find so much freedom in doing what I can with whatever circumstances I find myself in—less time, more time, lots of travel, etc. 

I had to remind myself that for me, a routine was something I would do MOST of the time, not ALL the time.

Leave Room to Pivot

Never once in my quest to walk 12-15k steps a day did I leave an ounce of room to switch it up and try something new for movement or mindfulness. I committed to the steps and stuck with it as if I were earning a badge of honor for accomplishing this thing every day. It also didn’t give me much of an opportunity to really check in and ask if I was enjoying it or not. It became such a habit and I was operating on autopilot. While I still try to hit that number, I’m having a ton of fun making time for Pilates or a bootcamp class, which is quite different than what I was doing within my routine. 

Repurpose Your Time

Nothing novel or new here, but because time was less accessible to me, I needed to get creative on how I’d utilize it. I wanted to prioritize time for movement, but also time to catch up with my family on the phone, or spend time with my partner. So the obvious move was to walk + talk and walk + connect. Same for walking to a restaurant, grocery store, or any relatively close errands, rather than driving.

Give Yourself Grace

This is probably the hardest one for me. But reminding myself that the seasons of life look different and I always have an opportunity to shift course, try something new, or pick right back up at any moment—no matter how different it looks—was extremely helpful in coming back to movement. The “I wish’s,” and “I should’ve’s” aren’t productive for me. Instead, I choose to come from a place of realizing I can always take action and be good to myself. Supporting yourself through life’s inevitable changes is a much kinder, gentler, and encouraging place to be.

The post How to Get Back Into a Routine—5 Steps to Reignite Your Healthiest Habits appeared first on Camille Styles.

As sure as the oak pollen count is high and the bluebonnets are in full family-picture-taking bloom, spring has officially sprung here in Austin. And I’d be willing to bet my Tecovas that for many of you, it may just be the most magical time to live here (or visit). The frozen margs and vegan queso combos are aplenty, the sculptures at Laguna Gloria seem to grow a little larger, the frisbees and kites flying at Zilker Park soar a little higher, and even the ever-popular winding food truck circuit lines seem to grow a little happier. And though it may not be the case everywhere—I’m thinking of my up-north friends—I’m sure we all have spring self care ideas on our minds. Why? Because there’s no better time of year for a refresh.

After another unpredictably odd winter of power outages and broken tree limbs and citywide WiFi non-comply, we’re all ready to throw on a caftan, roll the car windows down, and wrap our wide-open arms around this season of blossoming growth. 

Featured image by Michelle Nash.

31 Spring Self Care Ideas to Energize Your Season

So how best to embrace this happy space and make the most of the pre-swelter summer that is just a hop, skip, and a flip-flop away? And what’s more, how do we best stay healthy and nourished from the inside out to make the most of this glorious spring season? 

To lean into this transitional time of year, we tapped Austin-based Dr. Alex Carrasco, MD of Nourish Medicine and her husband Dr. Daniel Carrasco, MD of Sanova Dermatology to get their take on how to nourish ourselves with spring self care ideas. From tactics and tinctures to products and practices, they have gifted us with a golden list of feel-good reminders.

Be sure to bookmark this one—it’s full of tips that you’ll want to revisit time and time again.

Supplements to Add to Your Spring Routine

Sure, you might be loading up on your greens and getting plenty of fresh veg this spring. But to fill in the gaps, Dr. Alex says to prioritize the following supplements.

Vitamin C

Vitamin C is a powerful antioxidant that strengthens the immune system, helping you fight off spring allergies. It also aids in collagen production for healthy skin and assists in the absorption of iron for increased energy. Add vitamin C to your daily routine to stay healthy and vibrant this spring.

Quercetin

Quercetin is a natural antihistamine and anti-inflammatory compound found in various fruits and vegetables. It helps alleviate allergy symptoms by stabilizing mast cells, which release histamines during allergic reactions. Including quercetin in your spring supplement regimen can make allergy season more manageable.

Probiotics

Probiotics are essential for a healthy gut, which plays a significant role in immune function. By promoting good gut bacteria, probiotics may help alleviate some allergy symptoms and improve overall digestion.

B-Complex Vitamins

B-complex vitamins are crucial for maintaining energy levels, supporting brain function, and managing stress. They help convert the food you eat into usable energy, keeping you energized throughout the day. Add a B-complex supplement to your spring routine to stay sharp and energetic.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients with anti-inflammatory properties that support brain, heart, and joint health. They may also help alleviate seasonal allergy symptoms by reducing inflammation.

The Best Spring Workouts

The weather’s the best it’s been all year, so why not make the most of it outdoors? Dr. Alex recommends transitioning your workouts outside to double up on the feel-good endorphins.

Outdoor Cardio

Spring’s mild temperatures make it the perfect time to take your cardio outdoors. Enjoy brisk walks, jogs, or bike rides while soaking up the sunshine and boosting your mood with some much-needed vitamin D.

Yoga in the Park

Reconnect with nature and find balance through outdoor yoga sessions. The fresh air, green surroundings, and calming sounds of nature will enhance your practice, leaving you feeling revitalized and grounded.

Bodyweight Circuit Training

Utilize parks and playgrounds to perform bodyweight circuit training. This versatile workout method improves strength, endurance, and agility, making the most of the enjoyable spring weather.

Hiking and Trail Running

Explore local trails and immerse yourself in the beauty of spring. Hiking and trail running provide a full-body workout, elevate your heart rate, and help you appreciate the blossoming season.

Join a Sports League

Spring is a great time to join a local sports league, such as soccer, ultimate frisbee, or beach volleyball. Team sports are an engaging way to stay active, socialize, and enjoy friendly competition in the pleasant weather.

Tips for Making the Most of Spring at Home

‘Tis the season for spring cleaning. Dr. Alex shares what to focus on for a refreshed routine at home.

Spring Cleaning

A thorough spring cleaning helps eliminate dust, allergens, and clutter from your living space. A clean, organized home promotes a more relaxed and focused atmosphere, enhancing your well-being. (Psst… for tips on how to tackle your spring cleaning, read this.)

Air Purifiers

Invest in a quality air purifier with a HEPA filter to reduce allergens and improve indoor air quality. This can be especially helpful for those suffering from seasonal allergies, making your home a comfortable haven. My favorite is Austin Air.

Essential Oils

Diffuse refreshing and uplifting essential oils like lemon, lavender, and eucalyptus to create a fresh and inviting atmosphere. These oils can help purify the air, boost your mood, and support overall wellness. Less is more here—don’t overdo it!

Open the Windows

Let fresh air circulate by opening windows and doors when the weather is mild. This simple act can improve air quality, reduce indoor allergens, and create a healthier living environment.

Bring Nature Indoors

Incorporate indoor plants into your home décor to improve air quality and add a touch of greenery. Plants like snake plants, spider plants, and peace lilies are not only visually appealing but also help filter out indoor pollutants.

The Best General Spring Self Care Ideas

PSA: Spring self-care doesn’t need to be complex. Below are 11 ideas Dr. Alex swears by for all-around spring wellness.

Meditation

Daily meditation practice helps calm the mind, reduce stress, and increase self-awareness. Just 10-15 minutes a day can make a significant difference in your mental and emotional well-being.

Gratitude Journaling

Cultivate an attitude of gratitude by maintaining a daily journal. Reflect on and jot down at least three things you’re grateful for each day to foster a more positive mindset and improve overall happiness.

Aromatherapy

Incorporate aromatherapy into your daily routine to help balance emotions and promote relaxation. Use essential oils like lavender, chamomile, and bergamot to reduce stress and anxiety.

Forest Bathing

Spend time in nature and practice forest bathing or “Shinrin-yoku,” a Japanese wellness ritual that involves immersing oneself in the forest atmosphere. This practice can help lower stress levels, boost mood, and improve overall well-being.

Regular Massage

Treat yourself to regular massages to release muscle tension, improve circulation, and promote relaxation. Massages can also help alleviate stress, anxiety, and improve sleep quality.

Float Therapy

Try float therapy, a unique sensory deprivation experience that allows you to float effortlessly in an epsom salt tank, free from external stimuli. This practice can help reduce stress, ease muscle tension, and encourage deep relaxation.

Acupuncture

Consider acupuncture. It can help alleviate stress, pain, and improve overall well-being.

Sauna Sessions

Incorporate regular sauna sessions into your wellness routine to detoxify the body, boost circulation, and promote relaxation. The heat from saunas can help alleviate muscle tension, improve sleep quality, and support overall health.

Gardening

Engage in gardening as a therapeutic and grounding activity that connects you with nature. Tending to your plants and nurturing their growth can reduce stress, promote relaxation, and provide a sense of accomplishment. Plus, you can enjoy the fruits (or vegetables) of your labor!

Time with Friends

Prioritize spending quality time with friends to strengthen social connections and enhance emotional well-being. Sharing laughter, conversations, and experiences with loved ones can boost your mood, reduce stress, and create lasting memories.

IV Vitamin Therapy

Consider trying IV vitamin therapy, a wellness treatment that delivers essential vitamins, minerals, and amino acids directly into your bloodstream for optimal absorption. This therapy can help improve skin health, boost energy levels, and support overall well-being from the inside out.

Tips for Maintaining Skin Health in Spring

As a board-certified dermatologist, Dr. Daniel knows a thing or two about keeping your skin glowy and hydrated all season long. Keep reading for his top tips and product faves.

Exfoliate Regularly

As the weather warms up, it’s essential to exfoliate your skin gently to remove dead cells and reveal a fresh, glowing complexion. Opt for a gentle scrub or a natural botanical exfoliant to keep your skin looking radiant and smooth.

Revision Skincare Papaya Enzyme Cleanser

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Papaya Enzyme Cleanser, $40

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Skinbetter Science AlphaRet Exfoliating Peel Pads

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SkinMedica TNS Advanced+ Serum

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SkinCeuticals Glycolic 10 Renew Overnight

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Update Your Moisturizer

Switch to a lighter moisturizer during spring to provide hydration without feeling too heavy on the skin. Look for a formula that contains hyaluronic acid and one that works with your skin’s own microbiome for optimal hydration and a lightweight texture. 

Revision Skincare® D.E.J face cream

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D.E.J face cream, $158

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SENTÉ Dermal Repair Cream

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Dermal Repair Cream, $164

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EltaMD AM Therapy Facial Moisturizer

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AM Therapy Facial Moisturizer, $41

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SkinMedica HA5 Rejuvenating Hydrator

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HA5 Rejuvenating Hydrator, $184

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Sunscreen Protection

Sunscreen is a must-have in every skincare routine, regardless of the season. Choose a broad-spectrum chemical-free sunscreen with at least SPF 40 to protect your skin from harmful UVA and UVB rays, and remember to reapply throughout the day.  I also recommend using regular lip sunscreen.

ISDIN Eryfotona Actinica Mineral Sunscreen 50+

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ISDIN Eryfotona Ageless Ultralight Tinted Mineral Sunscreen SPF 50

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Eryfotona Ageless Ultralight Tinted Mineral Sunscreen SPF 50, $70

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ISDIN Isdinceutics Mineral Brush Facial Powder

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Mineral Brush Facial Powder, $55

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EltaMD UV Elements Tinted Broad-Spectrum SPF 44

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Revision Skincare Intellishade Matte Tinted Moisturizer SPF 45

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SkinCeuticals Physical Fusion UV Defense Tinted Mineral Sunscreen SPF 50

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My favorites:

Colorescience Sunforgettable Lip Shine SPF 35

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EltaMD UV Lip Balm BroadSpectrum SPF 36

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Up the Antioxidants

Incorporate antioxidant serums, such as those containing vitamin C, into your skincare regimen to protect your skin from environmental damage, brighten your complexion, and promote collagen production.

ISDIN Isdinceutics Flavo-C Ultraglican Vitamin C Ampoules

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SkinCeuticals C E Ferulic

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Revision Skincare C+ Correcting Complex 30%

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SkinCeuticals Resveratrol B E Antioxidant Night Concentrate Treatment

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ISDIN SunISDIN Daily Skin Care Antioxidant Supplement with Vitamin E u0026 A

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Hydrate from Within

Beauty starts from the inside out, so make sure to drink plenty of water and consume a balanced diet rich in fruits, vegetables, healthy fats, collagen, bone broth, and electrolytes. Staying well-hydrated and nourishing your body with the right nutrients will help maintain glowing, healthy skin.

FOND Regenerative Chicken Bone Broth

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The post Spring Into Action: 31 Ways to Feel Inspired and Energized This Season appeared first on Camille Styles.

Is there anything better than diving into a colorful fruit plate on a tropical vacation? Or sinking your teeth into summer’s sweet, juicy peaches? It’s no surprise that apples, oranges, and bananas rank at the top of the list for America’s most-consumed fruits. They’re delicious. But the thing is, fruit—like carbs, in general—can spike blood sugar. While that doesn’t mean you should strip them from your diet altogether, it’s helpful to understand how the body metabolizes fruit and the best fruits that lower blood sugar.

Rest assured: When you’re looking for an energizing snack to keep your blood sugar within a healthy range, look no further than your kitchen’s fruit basket—or the produce drawer in your fridge. Our favorite snack-worthy fruits are good for balancing blood sugar (especially when paired with a spoonful of nut butter or a bowl of tart Greek yogurt!). 

Featured image by Michelle Nash.

Is fruit healthy?

Reading that, some of you might be thinking, of course fruit is healthy! But others might look at a banana and only see what diet culture sees: sugar and carbs. Fearing fruit is just another example of how diet messaging impacts our ability to make perfectly nutritious and wholesome choices for our bodies. The truth is, fruit is healthy—no matter how diet culture tries to spin it. Mother Nature knows what she’s doing.

When we strip away all the convoluted messages, confusing studies, and set aside our tendencies to overanalyze everything, we realize that what comes from our natural world is here to help, sustain, and satiate us. That includes juicy grapes, ripe watermelon, and sweet peaches! Ultimately, it’s other kinds of sugar, like refined cane sugar and artificial sweeteners that can cause inflammation and other chronic diseases. And while not all sugar is created equal, the goal is not to restrict or feel deprived. After all, life’s too short not to enjoy your favorite treats.

Natural Sugars in Fruit: Good or Bad for Your Health?

Point blank: Natural fruits are associated with good health. However, as we begin to understand blood sugar and its impact on our bodies, it’s important to recognize how fruit is metabolized. When we eat fruit, we are consuming a wide variety of nutrients, including fiber, antioxidants, and carbohydrates. We’re also consuming natural sugars.

Types of Sugar in Fruit

Fruit contains two types of sugar: Fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Most fruits have 5-6 grams of fructose (some only have 3-4 grams), which is a small amount. In excess, fructose can be toxic to the liver, but I’m talking about large, substantial quantities of fructose. When you eat 3-6 grams of fructose at a time, the intestines will actually neutralize it and the fructose never makes its way to the liver. To put that into context, one medium orange has roughly six grams of fructose.

Fruit and Fatty Liver Disease

Somewhere along the way, maybe you read that fructose in fruit causes everything from weight gain to fatty liver disease. When you’re sucked into the chronic dieting vortex, a food as nourishing as a vitamin C-packed apples can be overshadowed by its sugar content. While studies suggest that high fructose intake may increase the risk of non-alcoholic fatty liver disease, consider which type of fructose is being tested: Naturally-occurring fructose vs. processed fructose.

When it comes to weight gain, diabetes, and fatty liver disease, the bigger culprits are high-fructose corn syrup (HFCS, a sweetener made from corn starch) and table sugar. Fruit isn’t the enemy. It’s only when fruit is consumed in large quantities—without anything to slow blood sugar (like protein and healthy fats)—that the liver receives a cascade of fructose.

How the Body Metabolizes Fruit

Again, it’s when we consume a lot of fruit together that fructose gets to the liver. Experts agree that if you’re eating 1-2 fruits at a time (about the size of a tennis ball), your liver will get very little—if any—fructose. In essence, the fructose gets partially blocked by the intestines.

Another component that changes the way we metabolize fruit? Fiber. The fiber in fruit slows the sugar’s absorption. It helps keep hunger at bay and can support hormone balance. Unlike sodas, often with at least 25 grams of fructose, natural fruit contains fiber to keep blood sugar in check. Furthermore, fruit’s vitamin C content can also help neutralize the effects of fructose. Flavanols can help counter it, too. 

Is dried fruit nutritious?

Who doesn’t love a cup of trail mix, filled with chocolate, nuts, and dried fruit? Despite its energizing qualities, dried fruit is rich in fructose and has lost many of its beneficial nutrients in the drying process. Plus, most dried fruits, like cranberries, have added sugar. If you manage to find dried fruits that don’t contain added sugar, they can still drastically spike your blood sugar.

When they’re dehydrated, dried fruits contain just as much sugar as the whole fruit, but in fewer bites. For example, while a whole apricot has 3-5 grams of sugar, only two tablespoons of dried apricots have the same amount. When possible, pair a small handful of dried fruit with a source of fat (nuts) or protein (string cheese, a hard boiled egg, etc.).

Do smoothies spike blood sugar?

Depends on the ingredients! Keep in mind that while smoothies are inherently healthy, a fruit-only smoothie can cause a spike in blood sugar. Even if a smoothie is overflowing with healthy foods, it can cause blood sugar levels to spike if the main ingredients are carbohydrates. Instead, opt for a protein-packed and fiber-rich smoothie, like this. Same goes for fruit juices. When you take multiple fruits, blend them to create juice, then remove the fiber, you can get a large dose of fructose. When creating a blood sugar-friendly juice, opt for low-sugar fruits and plenty of greens. 

What fruits can you eat on a ketogenic diet?

If you’re currently trying a ketogenic diet, you’re well-aware of which starchy carbs and fruit can cause a spike in glucose. When it comes to maintaining ketosis, you want to be mindful of which fruits you’re choosing. On a keto diet, most people can enjoy berries, cherries, plums, and kiwis on a regular basis. For example, ½ cup of raspberries contains three grams of carbs, ½ cup of blackberries contains four grams of carbs, and 8-10 strawberries contain six grams of carbs. 

10 Fruits That Lower Blood Sugar

Speaking of keto-friendly fruits, the fruits that lower blood sugar are many of the same. These fruits are relatively higher in fiber and are universally known as diabetic-friendly fruits. Below is a list of the top 10 fruits to consume when trying to lower blood sugar.

Raspberries

Half a cup of raspberries (60 grams) contains approximately three grams of carbs. Raspberries have a mineral called manganese, which is necessary for healthy bones and skin. It also helps regulate blood sugar.

Recipe: Raspberry Cocoa Energy Balls

Blackberries

Half a cup of blackberries (70 grams) contains approximately four grams of carbs. As with all berries, blackberries deliver a variety of health benefits: antioxidants, vitamins, and minerals. They’re anti-inflammatory and have anti-microbial properties.

Recipe: Market Green Salad with Fennel, Herbs, & Blackberries

Strawberries

Eight medium-sized strawberries (100 grams) contains approximately six grams of carbs. Strawberries are known to increase HDL (good) cholesterol, lower blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, and low-calorie food.

Recipe: Strawberry and Cream Smoothie

Plums

One medium-sized plum (65 grams) contains approximately seven grams of carbs. Plums are packed with nutrients to lower inflammation, aid with constipation, reduce blood sugar, and more.

Recipe: Plum, Ginger, and Thyme Tart

Kiwis

One medium-sized kiwi (70 grams) contains approximately eight grams of carbs. Kiwis are high in vitamin C and dietary fiber. This tart fruit can support heart health, digestive health, and immunity.

Recipe: Hale’iwa Smoothie Bowls

Cherries

Half a cup of cherries (75 grams) contains approximately eight grams of carbs. Cherries are low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients, like choline and antioxidants. You’ll get vitamins C, A, and K with each long-stemmed fruit.

Recipe: Summer Stone Fruit Crisp with Cinnamon Crumble

Blueberries

Half a cup of blueberries (75 grams) contains approximately nine grams of carbs. Along with other notable health benefits, blueberries are rich in vitamin K, which plays an important role in promoting heart health and bone health. They’re also a delicious fruit to help balance blood sugar.

Recipe: Coconut, Banana & Blueberry Baked Oatmeal

Clementines

One medium-sized clementine (75 grams) contains approximately nine grams of carbs. Clementines are rich in antioxidants like vitamin C, which can help improve your skin’s health and appearance. They can also help boost your immune system.

Recipe: Work Day Breakfast Board

Cantaloupe

One cup cantaloupe (160 grams) contains approximately 11 grams of carbs. Very hydrating, cantaloupe is low in carbohydrates, filled with electrolytes, and has anti-inflammatory properties.

Recipe: Mango-Melon Sorbet

Peaches

One medium-sized peach (150 grams) contains 13 grams of carbs. A member of the stone fruit family, peaches are great for digestion, can boost your immune system, and are rich in beta-carotene and vitamin C to support healthy skin.

Recipe: Grilled Peaches with Honey

This post was originally published on February 23, 2022, and has since been updated.

The post Forbidden Fruit? Not So Fast—a Nutritionist Shares the Best Fruits to Lower Blood Sugar appeared first on Camille Styles.

If you suffer from migraines, you know how debilitating they are. Thanks to throbbing pain, nausea, and sensitivity to light, the simplest tasks become steep mountainsides. If you know you know. Although certain medications can provide relief, what if there was a more holistic way to heal migraines? Enter: magnesium. This powerful mineral has been shown to effectively reduce the frequency (and severity!) of migraines. *Bless.* In today’s article, we’re exploring the importance of magnesium and how you can use magnesium for migraines. Headaches, be gone.

Featured image by Riley Blanks Reed.

What is magnesium?

You’ve heard of it, but let’s get the facts straight. Magnesium is a mineral. And it’s essential for your body to function. It’s one of the most abundant minerals in the body, involved in a variety of biochemical reactions. One of its main roles is to act as a cofactor—a helper molecule—in bodily reactions. A staggering statistic, magnesium is involved in more than 600 reactions in your body, including:

• Converting food into energy
• Creating new proteins from amino acids
• Helping create and repair DNA and RNA
• Aiding in muscle contraction and relaxation
• Regulating the nervous system

Why is magnesium important?

Because it’s involved in hundreds of chemical reactions, magnesium’s importance can’t be understated. Without it, the body can’t carry out various functions. Of its many superpowers, magnesium supports muscle and nerve function, energy production, and digestion. It keeps our heart rhythms steady, blood sugar levels balanced, and our joint cartilage healthy. Without it, our muscles can’t move the way they’re supposed to. Our nerves can’t send and receive messages. Our bodies can’t make protein, bones, and DNA. It also assists in maintaining electrolyte balance and calcium, sodium, and potassium homeostasis.

Does the body make magnesium on its own?

Nope! Our bodies don’t make magnesium on their own, which is why foods that are high in magnesium are so important. Magnesium is found in leafy green vegetables, nuts, seeds, and whole grains. It is also available as a dietary supplement in various forms, including magnesium oxide, magnesium citrate, and magnesium glycinate. More on this, below. A little-known fact: we store more than half of our magnesium in our bones (50-60%)! The remaining amount is stored in various tissues throughout the body.

Magnesium Dosage—Recommended Daily Allowance

Despite its importance, many people don’t get enough magnesium—which can lead to a range of health problems. Hello, migraines. That said, it’s not difficult to meet the recommended daily allowance (RDA) of magnesium—thanks to nourishing ingredients and supportive supplements. In terms of RDA of magnesium, females (older than 31) need 320 mg/day, and males over 31 need 420 mg/day. Pregnant and breastfeeding women require more magnesium, as with many common nutrients. Don’t let this “invisible deficiency” and “shortfall nutrient” impair your health!

Are you deficient in magnesium?

If you suffer from the following conditions, chat with your healthcare provider about magnesium. It’s worth making sure your levels are up to par. A few of the health problems associated with low levels of magnesium include: diabetes, chronic diarrhea, celiac disease, and migraines. These symptoms manifest as muscle twitches, cramps, and weakness, mental health conditions, osteoporosis, high blood pressure, asthma, and an irregular heartbeat. Thankfully, there are plenty of magnesium-rich foods to choose from, as well as potent supplements.

How is magnesium deficiency linked to headaches?

Research shows that magnesium deficiency is linked to headaches—including migraines. In part, this may be due to the mineral’s role in regulating the dilation and constriction of blood vessels in the brain. When magnesium levels are low, blood vessels may constrict too much, reducing blood flow and causing headaches. Additionally, magnesium deficiency can also lead to increased levels of inflammation in the body, which has been linked to migraine development. But good news! Supplementing with magnesium can significantly help.

While more research is needed to fully understand the relationship between magnesium and headaches, it is clear that adequate magnesium intake is an important aspect of preventing and treating migraines.

What form of magnesium is best for migraines?

Magnesium oxide. It’s frequently found in pill form, usually at a dose of 400-600 mg per day. If you suffer from headaches (particularly, migraines), it’s worth speaking to your doctor about a potential magnesium deficiency. They will order a magnesium blood test to check your levels. Levels that are too low are known as hypomagnesemia—aka, magnesium deficiency.

10 Foods Rich In Magnesium

Last but not least, eating a magnesium-rich diet can help prevent migraines. In general, you’ll find magnesium in leafy greens, nuts, seeds, dark chocolate, beans, and whole grains.

• Spinach
• Bananas
• Pumpkin seeds
• Black beans
• Edamame
• Almonds
• Cashews
• Avocado
• Brown rice
• Dark chocolate

Magnesium Supplements to Look For

While we will always recommend a whole foods diet first before looking to supplementation, there are several solid options that can help you fill in the gaps.

Every product is curated with care by our editors. If you buy something through our links, we may earn a small commission at no cost to you.

Kroma Wellness Calming + Restore Magnesium

u003cpu003eWhen it comes to magnesium benefits, they span far beyond migraine relief alone. Case in point, this magnesium powder that combines prebiotics with three natural types of magnesium and L-Theanine for restful sleep and boosted digestion. Camille Styles Managing Editor, Isabelle, has been using it for a month now and can confirm: not only has she seen her digestion transform, but it’s delicious to boot. Blend it up before bed for a soothing evening cuppa.u003c/pu003e

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Moon Juice Magnesi-Om

u003cpu003eMeet the cult-favorite magnesium supplement that broke the internet. If you haven’t tried Magnesi-Om for yourself, believe the hype. Moon Juice’s hero supplement is formulated similar to Kroma’s, with three bioavailable forms of magnesium plus L-Theanine to support relaxation, brain health, sleep, and regular bowl movements. What we love even more than the benefits? The tasty, just-sweet-enough berry flavor.u003c/pu003e

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Cymbiotika Magnesium L-Threonate

u003cpu003eFor a balanced mood, boosted brain function, and improved memory, look no further: Cymbiotika’s magnesium supplement has you covered. Formulated with Magnesium L-Threonate, this pick offers the most bioavailable magnesium for the brain.u003c/pu003e

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Natural Vitality CALM Magnesium Powder, Raspberry-Lemon Flavor

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The post If You Get Migraines, Don’t Skimp on This Essential Nutrient appeared first on Camille Styles.