Despite our best intentions, it’s easy to fall short on meeting our daily nutrient needs. 

That’s why taking a daily multivitamin is so helpful (1). 

While supplements should never replace a balanced diet, taking a daily multivitamin does a great job of filling in your nutrient gaps.

A popular trend is to take are one-per-day multivitamins, but there’s a variety of problems with these types of supplements. 

We’ll dig into these below….

The Problems With One-Per-Day Multivitamins:

There are several problems with one-per-day multivitamins. 

First, fitting all your nutrient needs in one small capsule is impossible.

A typical capsule holds 750 milligrams of powder. This is a tiny amount. How can every important nutrient fit into one small pill?

The simple answer is that it can’t.

Either you leave out important ingredients, or you under-dose every ingredient.

This leaves you with an ineffective supplement that you’d probably be better off throwing in the trash.

In comparison, a high quality multivitamin will recommend taking several capsules daily, up to 6 capsules per day. 

Having multiple capsules allows you to get all of the needed nutrients at the optimal doses.

Second, one-per-day multivitamins are ineffective because you get all of the nutrients at once. 

This is problematic due to the fact that your body needs time to digest and utilize each nutrient.

This is why it’s best to space out your multivitamin intake throughout the day.

For instance, take 3 in the morning, and 3 at night.

This allows you time to absorb each nutrient, without nutrient interference.

Third, one-per-day multivitamins don’t contain whole food ingredients, they rely on synthetic forms of the nutrients instead. 

Cheap, synthetic nutrients are hard to absorb and do little for your health.

A better option is to go with a multivitamin that contains whole food sources.

For instance, our Essentially-U multi-vitamin contains a food-based blend of fruits and vegetables. This ensures that you get optimal nutrient absorption.

If you’re already taking a multivitamin, make sure to get the most out of it.

The Reason Why You Should Take A Multivitamin

Most people fall short on meeting their daily nutrient needs, this happens for a couple of reasons. 

First, Western Diet (common in the USA) contains high amounts of processed foods. Processed foods are stripped of important nutrients.

Even if you ate perfectly all the time, it would still be nearly impossible to get your required nutrients from food alone.

Second, gut health issues and stress can impact how well you body absorbs nutrients from the foods you consume.

If your gut isn’t working properly, your body won’t be able to digest and absorb the nutrients from the food that you eat.

Third, the nutrients in our soil have been declining for the past 50-100 years, which means there are fewer nutrients in the foods we eat (2).

For instance, the magnesium content in soil in the US has greatly declined over the last 50 years, leaving an estimated two thirds of the population deficient (3).

Taking a multivitamin with minerals (like our Essentially-U) is a great way to meet both your vitamin AND mineral requirements.

What to Look for in a Multivitamin:  

When choosing a multivitamin, there’s a variety of factors to consider. 

First, look at what nutrients are included. The key nutrients that should always be included in a multivitamin are (4): 

-Vitamin D: important for calcium absorption, brain health, and immunity. Look for one with at least 1,000 IU in the form of Vitamin D3

-Magnesium: needed for over 300 biochemical processes in the body including nerve and muscle regulation, and blood sugar and blood pressure support. Look for at least 200 mg in an easy to digest chelate form.

-Folate: plays an important role in the formation of red blood cells, and is especially important during pregnancy. Aim for at least 400 mcg in a fully methylated form (with Quatrefolic ® being the best form)..

-B12 : is critical for DNA formation, and keeping blood cells healthy. Look for a supplement with at least 200 mcg in the form of methylcobalamin. 

-K2: involved in blood clotting, calcium absorption, and heart health. Aim for at least 50 mcg of MK-7 form of K2 (MenaQ7®).  

Along with the nutrients a multivitamin provides, looking at the quality of the supplement is especially important. 

Due to the lack of regulation in the supplement industry, it’s best to look for a supplement that has been 3rd party tested. 

This means the supplement is tested for quality from an outside party, and is verified to contain the ingredients it says it contains, and nothing else (5).

Another important factor when choosing a multivitamin is to look for branded ingredients.

Branded ingredients are specialized ingredients that have additional research showing their effectiveness. 

Examples include:

• - Cranmax® (cranberry extract)
• - AroniaPURE® (aronia berry extract)
• - TrueBroc® (broccoli seed extract)
• - MenaQ7® (vitamin K2)

Are Multivitamins Safe?

 Research has found multivitamins are safe, as long as you take as directed and use a high quality supplement. 

When it comes to taking supplements, more of a nutrient isn’t always a good thing. For example, taking too much of fat-soluble vitamins, such as Vitamin A or E, can be toxic when taken in excess. 

In addition, if you’re taking any medications or dealing with serious health concerns, it’s best to work with a healthcare provider to ensure certain nutrients aren’t interacting with medications or other supplements you’re taking. 

Finally, knowing the appropriate amounts of nutrients for your gender, age, and current health condition are critical (6, 7).  

Conclusion:

 Multivitamins should never replace a balanced diet, and taking a one-per-day Multivitamin is not the best option for filling in nutrient gaps. 

When considering taking a multivitamin, verify the quality of the brand and whether or not it has the right amount of nutrients you need. 

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Summer is finally here. 

It's time for weekend barbecues, warm and lingering nights under the stars, and odds are, a lot of sweating. Even a brisk walk from air-conditioned building to air-conditioned car is enough to start dripping.

Sweating is a natural and necessary process.

However, prolonged and heavy sweating can lead to electrolyte deficiencies, if you are not careful to replenish what you may have lost.

Beat the heat this summer and learn how you can keep your electrolyte levels in check.

What are electrolytes? 

Major electrolytes include sodium, potassium, chloride, calcium, phosphate, magnesium, and bicarbonate. 

These tiny, electrically charged substances are essential for your body to function. The tightly controlled movement of electrolytes throughout your body keeps muscles contracting, neurons firing, and your heart beating. 

In other words, electrolytes are vital for your health and athletic performance. Even if your athletic performance consists of sprinting inside to get out of the heat. 

What are signs of electrolyte deficiencies? 

The human body is normally very good at maintaining appropriate levels of electrolytes. But with excessive sweating and urine losses during extreme heat or exercise, electrolyte imbalances can happen. 

Certain medical conditions can also lead to excessive loss of electrolytes.

If you have been ill with vomiting or diarrhea, have high blood sugar levels from poorly controlled diabetes, or take diuretics, you might fall in this category. 

Signs of electrolyte deficiencies can include:

• Dizziness or lightheadedness 
• Heat cramps during physical activity
• Fatigue
• Poor athletic performance 
• Loss of appetite 
• Confusion* 
• Lethargy* 
• Nausea or vomiting*

*If you notice any of these more severe symptoms, seek medical attention right away. 

How can you replenish your electrolytes?

Depending on how long you will be active, how hot it is outside, and how much you sweat, you may need to replenish your electrolytes during and/or after physical activity. 

Stay hydrated while you sweat and replace electrolytes 

The electrolytes you are most likely to lose in sweat include sodium and chloride, which is why you will find these on the ingredients list in sports drinks and electrolyte salts. 

While sports drinks are an easy way to replace electrolytes, fluids, and carbohydrates, think of them as an emergency option.

Don’t reach for them right away. 

Generally speaking, supplementation with carbohydrates and electrolytes during exercise is only needed if you will be working out for longer than an hour.

If you will be doing a long or strenuous workout, get your electrolytes by adding electrolyte salts to plain water.

You can even add regular table salt, about ¼ teaspoon per liter of water. 

If you are a heavy sweater but doing light activity, focus on staying hydrated during activity or active sweating, and then replace your electrolytes afterward.

 Drink enough fluid while you sweat so that you never get to the point of feeling thirsty.

Don’t drink so much that you are over-hydrating. 

After activity, you could replenish your electrolytes as mentioned above. Or if you’re dead set on a sports drink, choose a sugar free option.

Load up on food sources and don’t skimp on the table salt 

Don’t forget to get in some whole food sources of electrolytes.

It is no accident that you can find them in nourishing foods that also contain the carbohydrates and proteins essential for recovery.

Choose plenty of fresh fruits and vegetables, plain yogurt, and fresh meats. 

If you know you are a “salty sweater”, don’t be afraid of adding some extra salt to your meals after a tough workout or a sweaty afternoon. Or enjoy a salty snack like pickles or pretzels.

Make sure to get enough magnesium 

Magnesium deserves a special mention.

This important mineral and electrolyte has been disappearing from our food supply and our bodies over the past century. As a result, many people are deficient in magnesium. 

If you tend to sweat and urinate a lot, you are more likely to lose even more magnesium.

Having enough magnesium on board, particularly if you have low levels to begin with, can boost athletic performance, reduce muscle cramps, and even help improve sleep.

To replenish magnesium, focus on whole food sources like dark leafy greens, nuts, seeds, and whole grains.

You can also supplement with one scoop per day of our delicious U-mag drink. 

Multi-vitamins are a controversial topic. People either love them or hate them. The question is often asked, is there science behind multivitamins, or are they just another supplement scam?

This article will go into the pros and cons of taking a multi and whether or not you should take a multivitamin.

The History of Vitamins and Minerals

The 20th century discovery of vitamins and minerals was a major scientific achievement in the understanding of health and disease. The idea that special nutrients found in food were necessary for everyday health was groundbreaking at the time.

Vitamins were officially given a name by Polish scientist Casimir Funk, who initially called them a “vitamine”. This clever name was a composition of two words: “vita” which means life, and “amine” which was taken from the word thiamine (also known as Vitamin B1), which was one vitamins that he isolated.

If you think about it, our knowledge of vitamins goes back only a hundred years. They are still a fairly new discovery for humanity!

In the past 20-30 years we have learned much about the importance of vitamins and minerals and the negative effects of deficiencies.

The Science Behind Multi-Vitamins

The idea behind taking a multi-vitamin is very straightforward. You take a daily supplement to fill in your nutrient gaps. That is, it fills in the gaps of nutrients that you don’t get through your diet (i.e. the foods you eat on a daily basis).

For instance, during the winter (unless you're lucky enough to live someplace tropical), there tends to be less sunlight and the weather is colder. This makes it difficult to get out in the sun and receive valuable Vitamin D. This can lead to a Vitamin D deficiency, which can compromise your immune system, along with a host of other problems.

Taking a daily multivitamin that contains Vitamin D allows you to get enough of this nutrient even if you don’t have access to sunshine.

It works in the same way for other nutrients as well. For instance, you may be part of the majority of people who do not eat the recommended 5-13 fruits and vegetables per day.

Admittedly, failing to eat enough fruits and veggies is far too easy with our busy schedules and hectic days. But failing to eat enough leafy greens (kale, spinach, etc…) can lead to low amounts of nutrients, such as Vitamins C and K.

Think of a multi-vitamin/mineral as a daily insurance pill.

Scientific research on both vitamin and mineral supplements tend to agree with this. Read on below.

What Are The Benefits of Taking A Multi-Vitamin?

We have talked about some of the benefits of multis already, but we’ll go further into this here.

Multi-vitamin benefits can include:

• Insurance against nutrient deficiencies
• Improved mood
• Supported cognitive activity

Insurance Against Deficiencies

Taking a multi-vitamin provides many different benefits. The main benefit is that taking a multi protects against dietary deficiencies. While you may strive to eat a healthy, varied diet, the odds that you get precisely the right amount of each macro and micronutrient each day are slim. Taking a daily multi-vitamin/mineral will help to fill in those nutritional gaps.Improved Mood

Other benefits of taking a daily multi-vitamin is that it can help to support a more positive mood. In a double-blind, placebo-controlled trial done in 2015, researchers showed that taking a daily multi-vitamin and mineral supplement may have beneficial effects on mood.

This is due to elevated B-vitamins levels and lowered homocysteine levels (source).

Supported Cognitive Activity

Another benefit of taking in micronutrients (through a multi-vitamin) is that it can help to improve brain function. A double blind, placebo controlled study in 2016 showed that taking in micronutrients (including both vitamins and minerals) helps to improve your cognitive abilities (source).

All of that being said, taking a multi-nutrient is important for your health. It ensures that you get the right amounts of vital nutrients each and every day.

So what should you look for in a multivitamin? Read the next section below.

What To Look For In A Multi-Vitamin

When buying a multi, there are a few things to be on the lookout for. Not all multi-vitamins are created equal. Additionally, not all multis are formulated the same way. Some are targeted for specific age brackets, while others focus on boosting a few specific ingredients.

First off, you want to buy a “multi-nutrient”, not a multivitamin. A multi-nutrient will include needed vitamins, minerals, antioxidants, and micronutrients. You want full spectrum coverage, not a simple vitamin formula.

Below are some things you’ll want to look for on the label:

• Look for USP-grade vitamins on the label. This means that the vitamins are pharmaceutical grade, the highest grade available.
• Buy supplements that have “chelated” minerals. Chelated minerals have increased absorption and are easily utilized by your body. You can read our in-depth articles on chelated minerals here. Our Essentially-U product is made with premium Albion®’s TRAACS®, the gold standard for chelated minerals in the world.
• Look for plant-based nutrition. Our Essentially-U includes ingredients such as apple, cranberry, turmeric, and even ginger! All of these ingredients help to increase absorption, and are easily digested by your body.
• Make sure your product has zeaxanthin and lutein. These two ingredients are crucial for eye health. While these two ingredients are highly beneficial, many supplement companies refuse to put them in their formulas due to costly raw materials.

What To Avoid When Buying A Multi-vitamin

You’ll want to avoid cheap, one-a-day multi-vitamin formulas. These products are nearly worthless when it comes to adding to your health. They include minuscule amounts of nutrients, to the point where they are of little to no benefit to you.

Don’t fall for the one-a-day scam. Buy multivitamins that are going to be effective for you.

Also, stay away from fully plant-based vitamin formulas. While the idea behind these products are great, the problem is that they are woefully underdosed. You see, when you synthesize vitamins from natural plant sources, you end up with small amounts. So small that the dose is ineffective.

The Best Multi-vitamin

Our Essentially-U product is our foundational formula. It is made with the best natural ingredients. No corners were cut when creating this formula.

But it’s not for everybody.

Quality comes with a cost. Organic ingredients are expensive. And because of that, Essentially-U isn’t for every person.

It’s for the people who place a premium on their daily nutrition. Those who prize their health. If you are one of the few who want THE BEST multi-vitamin, check out Essentially-U.

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With the constant warnings about the dangers of sun exposure, most of us know the importance of sunscreen.

But sunscreens are often filled with toxic chemicals that we absorb right into our bodies (source). 

Not only do these toxic ingredients affect us, but they affect the environment as well. The most common and dangerous chemicals include Oxybenzone, Butylparaben, and Octinoxate.

Oxybenzone, for example, is a popular ingredient because of its ability to absorb UV rays. But it has been shown to have a negative effect on our body’s endocrine system (source).

It is also proven to have a lethal effect on coral reefs by bleaching and poisoning the coral. Freshwater fish in lake and rivers can also be affected by the sunscreen that washes off swimmers. 

The safest sunscreens for you, and for the environment, are mineral sunscreens.

These sunscreens contain Zinc Oxide and Titanium Dioxide. These minerals work by reflecting UV rays off of your skin, and, as long as these minerals are non-nano particles, they are considered reef safe. This means they will not harm coral reefs.

So what are the best mineral sunscreens to use?

Read on!

Thinksport SPF 50 Sunscreen

Thinksport was created with the intent to be the safest sunscreen possible. With sound science behind their product and sustainable, eco-friendly packaging, Thinksport is focused on safe, effective product for you and the environment.

We recommend Thinksport's Safe Sunscreen, SPF 50 for reef-safe heavy duty sun exposure.

Australian Gold

Australian Gold is a brand created to protect the sun-loving outdoors men and women all over the world.

Australian Gold is focused on creating gentle and effective sun protection using both zinc oxide and titanium dioxide. It is also reef-safe, as well as Paraben and Phthalate free!

We recommend Australian Gold's Botanical Mineral Sunscreen, SPF 30 as it contains antioxidant rich plants like Kakadu Plum, Eucalyptus and Red Algae.

Badger

Badger sunscreen is not only reef-friendly, but it’s also organic and GMO free! Badger is focused on keeping families, and the environment, happy and healthy.

We recommend their Clear Zinc Sunscreen Lotion - SPF 30 with it's moisturizing aloe and sunflower oil.

Supergoop

Many sunscreens contain pore-clogging oils that can cause breakouts.

Supergoop is an excellent option, especially for those who have acne-prone skin.

You can try out their facial sunscreens or their whole body options. We recommend Supergoop’s 100% Mineral Mist Sunscreen as it is reef-safe too!  

All Good Sunscreen

All Good SPF 30 Sport Sunscreen is made from of zinc oxide and several skin nourishing ingredients including aloe, calendula, green tea, and rose hips. They recommended using after moisturizer for a smoother application. This product is reef-friendly too!

Conclusion

So you know which sunscreens to use, but how should you use them?

Try these tips!

- Follow the directions given by the sunscreen maker. Different brands have different recommended usages and reapplication times.

- Always do a patch test to make sure you don't react to any of the ingredients before applying all over. Apply a small amount to the inside of your elbow, and wait a few minutes. If burning, itching, or redness occurs, do not use the product!

- Test out sunscreen before major sun exposure! Should a brand not work for you, you don't want to find out halfway through your day! Try out new sunscreens on a day where you don't need to be in the sun for hours, should you start to burn.

- Pack a rash guard and a hat, you may need more sun protection around midday or if you start to burn.

- Don't forget your scalp, ears, and lips can burn too! Apply sunscreen or keep them covered!

Don't see your favorite brand? Let us know! We'd love your feedback!

Everyone experiences sore muscles after a workout, but for beginners especially, it can be discouraging. 

Fortunately, you can reduce the soreness that comes with your workout by implementing the recovery tips below.

Anytime you engage in a physical activity, you are placing a demand on the muscles within your body. This is the process of “breaking down” muscle tissue. Once a muscle has been broken down, the body immediately begins to repair it, making it stronger than before.

Recovery means rebuilding the muscle you broke down during exercise. What you do during recovery will determine the condition your muscles will be in for your next workout. 

Here are the 5 things you should do after exercise to improve your muscle recovery.

Tip 1 – Hydrate Correctly

Proper hydration is foundational for optimal health and wellness. But many people casually dismiss it.

You shouldn’t.

Your muscles are made up of 75% water (source). This means that water is an important component to keeping your muscles healthy and getting them to work efficiently. In addition, there are hundreds of other cellular reactions in the body which also require water. Just by sweating alone, you lose both water and electrolytes.

According to a study, the average person (in the US) drinks about 3.9 cups of water everyday. This is woefully short of what your body needs.

You might be asking how much water should you really be drinking per day?

In general, for an active adult, the rough estimate is to drink half your bodyweight in ounces of water every day.

If you are wondering, the food, veggies, soda, and coffee you already consume do count toward your water total. The body just has to convert them to a more usable form.

Tip 2 – Take A Fish Oil Supplement

Fish oil contains Omega-3’s, fatty acids that help to reduce workout-derived inflammation (source). This is important because as you exercise, you are causing your muscles to breakdown.

This muscle breakdown creates inflammation in the body (don’t worry, this is good inflammation). This inflammation cues your body to begin the rebuilding and recovering process. Omega-3’s help reduce that inflammation and reduce soreness during recovery.  

Consider a high quality fish oil supplement such as Utzy’s U-Omega.

When buying fish oil, look for a high quality, natural triglyceride fish oil. This is the natural form of fish oil, and has the best absorption in your body.

Tip 3 – Eat The Proper Nutrients

Eating the right types of food can also help rebuild your muscles during the recovery phase. Good muscle recovery foods are those high in potassium.

High potassium foods include:

• bananas
• oranges
• melons
• raisins
• potatoes.

A study with tart cherry juice showed that cherries might be effective in aiding recovery and reducing muscle damage, inflammation and oxidative stress. Cherries have antioxidant and anti-inflammatory agents, which help with inflammation and muscle recovery.

In addition to the above mentioned foods, protein is also crucial for muscle recovery. Protein is the building block of muscle

High protein foods include:

• meat
• eggs
• dairy

According to a recent study, eating or drinking protein at night improves overnight muscle recovery.

Tip 4 – The Benefits of Cryotherapy and Hot Therapy

In a 2012 report, researchers looked at 17 studies involving 400 people. It consisted of a 60°F ice bath for at least five minutes after exercise. This reduced muscle soreness by 20 percent compared to those who had not had an ice bath.

If a full body ice bath does not sound appealing, add a cold pack to sore muscles for 10 minutes on and 10 minutes off to aid in recovery. Adding cold will constrict blood vessels to help with swelling. 

Hot therapy increases blood flow to the area after swelling has subsided. Heat therapy generally consists of dry heat, using heating pads or packs, or wet heat, meaning hot baths and saunas.

This 1-2 punch is an effective combo. Limit the exposure time to 20 minutes at a time for both hot and cold therapy on muscles or joints.

Tip 5 – Rehab Muscle At Home

One of the most under-rated activities for muscle recovery is self-massage. Use it as a supplement for those days you can’t make it to see your massage therapist.

You can always use your hands to massage sore muscles. However, another option is to invest in a massage aid.

The TP BuddieRx is an anatomical muscle recovery stick designed to help you maintain healthy muscles. Learning how to use it will help you to reduce muscle soreness and zone in on specific trigger points. This can be especially helpful if you have a knot in your calf.

Aside from all the technical information, you can use your body to teach you what to fix. Sore and painful muscles will lead you to the correct muscle groups to massage.

After you find a sore muscle, then massage with long strokes up and down the length of the muscle to isolate the place where the pain is originating.

Alternating pressure on this muscle knot for 5-15 seconds will improve soreness and lessen the pain. This is best done on lower body muscles where access is easy.

This only takes 15 minutes or less a day. Do it when you are winding down your day, it will help to relax your body and mind.

***

Exercise does amazing things at any age. Keeping your body and muscles healthy after exercise is a learning process. Muscle recovery is personal, but incorporate these fundamental tips to ensure you stay active for many more years to come.

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Are you squinting too often because you forgot to wear your sunglasses, or staring at a bonfire for hours at night?

These habits can lead to damage to the eyes. Although eye health is not commonly talked about, it’s particularly important to focus on during the summer months.  (1). 

This article will discuss four ways to improve your eye health during the bright summer months to keep them healthy and safe all year long. 

Why it’s important

Let’s first talk about why improving your eye health in the summer is even important.

First, we’re exposed to much more sunlight in the summer, and sunlight gives us UV rays. When the sun reflects off surfaces such as water or sand, the UV rays can bounce back into our eyes.

This can lead to a painful condition called photokeratitis; a condition that is similar to having a sunburn on the eye.  

Another problem that can happen is the development of cataracts (or the clouding of the lens of the eye). Unprotected exposure to the sun’s UV rays is a cause of this (2). 

 Lastly, eye cancer or uveal melanoma can develop with frequent unprotected sun exposure. Individuals who have light-colored eyes are at highest risk for developing eye cancer (3). 

All in all, without the proper eye protection, we can become at risk for some painful health conditions. 

So here are four ways to improve your eye health this summer: 

1. 1. Look at your diet: Nutrients such as Vitamins C and E, Omega-3 Fatty Acids, Zinc, Zeaxanthin and Lutein can help improve eye health. Research has found those nutrients to play a role in the prevention of cataracts, as well as vision loss. Sources of these nutrients can be found in the following foods (4, 5):

• Vitamin C: leafy greens, broccoli, Brussel sprouts, red and green peppers, sweet potatoes, lemon, and strawberries
• Vitamin E: almonds, peanuts, hazelnuts, sunflower seeds, avocado and salmon 
• Omega-3 Fatty Acids: fatty fish such as salmon or sardines, walnuts, cod liver oil, flaxseed and chia seeds 
• Zinc: meat such as beef or pork, shellfish, nuts and seeds, and eggs 
• Lutein & Zeaxathin: leafy greens, broccoli, zucchini, yellow peppers, and egg yolks 

Along with food, adding in supplements to get these nutrients can also be helpful. For example, taking our U-Omega supplement is a great way to ensure you’re getting enough Omega-3’s on a daily basis. 

2. 2. Protect your eyes: Wearing sunglasses is critical for protecting your eyes, but the quality is important. For the best protection, look for sunglasses that block 100% UV-A and UV-B rays, and have a large frame to block as much as possible. In addition, wearing sunglasses even if you’re in the shade or when it’s cloudy outside is important since the sun’s UV rays can penetrate through clouds. 

Remember that not all sunglasses block 100% of the UV rays. If you’re unsure of the level of protection of your sunglasses, get them evaluated through your eye doctor 6).

3. 3. Give your eyes a rest: Get caught up with staring at the bonfire or sunset? Staring at the same thing for too long can be damaging on the eyes. That’s why it’s best to practice the 20-20-20 rule. Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain and support eye health, while also giving you a different view to look at (7). 

4. 4. Take a break from electronics: Watching television and using tablets or cell phones expose our eyes to blue light. Although the amount of blue light is small compared to the exposure you get from the sun, there’s still concerns; especially with long-term use, and the amount of time most people are spending using electronics on a daily basis. To help with this, you can wear blue light blocking glasses at night if you’re watching television, on your phone, or using other electronics. Also, limiting screen time to less than two hours per day can also be helpful for limiting exposure (8, 9). 

Conclusion

Eye health is something that’s often neglected, but the summer months can bring a lot of strain to our eyes.

It’s important to protect your eyes with not only the right sunglasses, but also good nutrition, rest, and taking a break from electronics. 

Is it possible to get sun-kissed this summer and still skip the skin damage?

Yes!

Learn how you can harness the benefits of sunlight and keep your skin healthy and radiant all summer long.

What are the Benefits of Sunlight?

The first and most well-known benefit of sun exposure is the big vitamin D boost you get from even brief moments in the sun.  The same ultraviolet radiation (UV) that we are often taught to fear helps your body produce vitamin D from sunlight.

The definition of a healthy blood level of vitamin D continues to spark debate. However, many experts recommend daily protected sun exposure and/or a vitamin D supplement to keep blood levels where they belong.

In fact, the further north people live from the equator, the more likely they are to develop certain kinds of cancer, autoimmune diseases, and mood disorders. Lower amounts of UV, often resulting in lower levels of vitamin D, are thought to be responsible.

Ever noticed how much better you feel when you step out to get some air?

Spending time in the sun can affect your body’s production of serotonin and endorphins. Elevated serotonin levels are linked to improved mood while endorphins may help your body manage stress.

People that do not get enough sunlight exposure tend to have lower levels of serotonin.

Some researchers believe that these lower levels may be responsible for seasonal affective disorder (SAD), where people report lower moods during non-summer months when UV is the lowest.

The third and most surprising benefit may be the relationship between sunlight exposure and better sleep.

As mentioned above, sunlight is linked to serotonin production. Your body makes the hormone melatonin, essential for good sleep, from serotonin.

Keeping melatonin levels in balance helps you stay sleepy at nighttime and feel alert and energetic during the day. In one study of nursing home residents, daily sunlight exposure during the summer months had impressive results.

After just 6 weeks, residents reported improved sleepiness at night, elevated alertness during the day, and overall improved feelings about their health.

So if you want to sleep better at night, get enough of your sunshine vitamin, and have a better mood, spend a little bit of time in the sun every day.

How Much is Too Much Sunlight?

A sunburn is the most obvious and painful sign of too much sun exposure.

But UV exposure without skin protection, whether it is from the sun or a tanning bed, can cause skin damage.

Early signs of skin damage include redness, age spots, loose skin, or a ruddy complexion. Too much UV exposure can also cause skin cancer.

Because the benefits of sunshine cannot be ignored, the World Health Organization (WHO) does encourage spending about 5-15 minutes in the sun with arms, hands, and face exposed about 2-3 times per week.

In addition to spending time outdoors, most people still need a vitamin D supplement to maintain healthy blood levels, especially outside of the summer months.

Get your level tested and talk about your Vitamin D needs with your healthcare provider.

Wear sunscreen if you plan to be outside for longer than 15 minutes or if you notice your skin starting to redden.

How to Protect Your Skin from Sun Damage

1. Wear Sunscreen with Zinc Oxide and Titanium Dioxide

Whether dashing out the door on the way to work or sunbathing, sunscreen needs to be part of your daily routine. Due to some recent controversy, picking the right type has gotten a bit more confusing.

Most professional health organizations recommend a broad spectrum, water-resistant sunscreen that has a sun protection factor (SPF) of at least 30. A broad spectrum sunscreen blocks both kinds of UV, which are UVA and UVB.

You should apply sunscreen about 30 minutes before going outdoors.

The active ingredients in broad-spectrum sunscreen often include one of about a dozen chemical UV filters.

These filters work by blocking harmful UVA and UVB rays that can cause skin damage and skin cancer.

A recent study found that these chemical filters are absorbed all over the body when applied to the skin. This means ingredients found in sunscreen pass into the blood and may exit the body later through urine or even breastmilk.

If you are concerned about the potential risks of chemical UV filters in sunscreen, look for sunscreens that contain zinc oxide or titanium dioxide.

These natural minerals also work as UV filters but they are not absorbed into the body the way chemical UV filters are.

Currently, the FDA also lists zinc oxide and titanium dioxide as the safest and most effective UV filters on the market.

Make sure to reapply sunscreen every two hours, or sooner if you are sweating or participating in water sports. Remember to apply sunscreen on cloudy days as well.

2. Be Strategic About The Time You Spend in the Sun

Keep in mind that UV is usually the strongest between 10 am and 2 pm, so make sure to apply sunscreen if you will be outdoors for long stretches of time during these hours.

Long sleeves, sunglasses, and wide-brimmed hats are fashionable choices that also double as effective skin protection.

3. Look for Skin Products with Plant-Derived Compounds and Antioxidants

Skin products with plant-based antioxidants can also help protect your skin from sun damage.

For example, propolis, which is found in plants and collected by honeybees, has been shown to reduce inflammation and signs of UV damage on the skin.

Green tea, pomegranate, and grape seed extracts also have similar effects when applied to the skin.

Products that contain the vitamins ascorbic acid (vitamin C) and vitamin E are particularly effective at helping you block UV rays as well.

Please note: The words glyphosate and GMO’s are used interchangeably throughout this article.

What Is Glyphosate

Glyphosate (Roundup) is the most popular pesticide used worldwide. It has a broad spectrum of uses, but its most popular use is in crops in the form of Genetically Modified Organisms (GMO’s). 

GMO’s are living organisms that are developed from DNA from a plant and artificially manipulated in a laboratory through genetic engineering.

This dividing of DNA to a new crop results in a new crop that would not exist naturally and is intended to supply the same desirable traits (1).

How Glyphosate Works 

The role of GMO’s is to help crops become resistant to herbicides.

New technologies are also being used to help with other areas such as the resistance of browning in crops (such as in apples), and creating completely new organisms with artificial biology (1).

You may have heard that GMO’s are beneficial since they can help increase crop yield. The problem is, research is finding that they can do more harm than good (2).

How Glyphosate May Impact Health

There has been a lot of debate about the safety of glyphosate since its introduction in 1974 (3, 4).

A big concern is the association with glyphosate exposure and the frequency of cancer.

A study from the International Journal of Clinical Medicine concluded that high glyphosate pollution is associated with increased frequencies of cancer, and in March 2015, the World Health Organization determined that glyphosate is “probably carcinogenic to humans” (5, 6, 7).

In fact, there have been three lawsuits just this year awarded against Monsanto, the company that created glyphosate claiming that glyphosate causes cancer.

One of those lawsuits was from a California man named John Barton who was diagnosed with non-Hodgkin lymphoma in 2015, and claimed that using glyphosate for decades was the cause of his cancer.

In addition to those lawsuits, there are 11,000 current pending complaints against Monsanto (7). 

Whichever side you agree with, know that there is a lack of independent long-term studies showing the long-term safety of GMO’s on our health. 

Should You Avoid Glyphosate?

In my opinion, GMO’s should be avoided.  

In fact, other countries such as France and Germany are currently banning the use of GMO’s on their crops (8).

In addition, supporting GMO-containing foods may decrease business for organic farmers, who provide not only nutritious food but may also support the environment and improve soil and water quality (9).

As with any area of health, it’s important to be your own advocate and and know exactly where your food is coming from.

How To Avoid Glyphosate

There’s a variety of ways to avoid GMO’s.

One way is to buy products with the Non-GMO Project Verified or Non-GMO Certified logo on the package.

More companies are joining the Non-GMO Project, which is a company whose mission is to build and protect the public with non-GMO food supply. You can find companies that are Non-GMO Project Verified here.

Another way to avoid GMO’s is to choose organic for produce. Organic produce means there has not been any GMO’s used in the development of that crop.

If you’re unable to buy organic for all your produce, focus on choosing organic for the most popular GMO-containing crops such as

- Corn

- Soybeans

- Canola

- Cotton

- Zucchini

- Papaya

- Apples

- Alfalfa

- Yellow Squash

- Potatoes

- Sugar Beets.

Another way to avoid GMO’s is to look at the source of your meat and dairy products. Many animals are fed GMO-containing feed, so learning what animals are eating can also be helpful (10).

Conclusion

GMO’s have been around since the 1970’s, and there is still a lot of controversy regarding their health impact.

As a dietitian, I recommend to be your own advocate and learn where your food products are coming from, what the animals you consume are eating, and choose food companies that value your health.

Should you eat before bed? Unfortunately, the answer to this question varies based on who you ask.

Some experts blame bedtime eating for poor health and unhealthy weight gain. Others disagree, and research exists to support both sides.

But not so fast. Don’t put the snacks away just yet.

Keep reading as we dive into the science of eating before bed and whether or not you should have that snack.

Is it Bad to Eat Before Bed?

Some research has linked eating before bed with increased body mass, blood sugar and cholesterol levels.

However, bedtime eating itself may not be the culprit. Many times, other behaviors that often go hand in hand with bedtime eating can cause problems.

For example, let’s say you skip breakfast.

By dinnertime, you likely speed straight past hungry and into ravenous territory. Thanks to those powerful hunger hormones, your body demands pizza. That baked fish you were planning on having becomes a distant memory.

Many breakfast skippers develop the habit of eating very heavy meals late in the evening.

This can be problematic because of what's known as circadian misalignment.

Generally speaking, our bodies run on a 24-hour biological clock. The daylight hours are known as the active phase and night hours are the inactive phase. During the active phase is when our bodies are best prepared to digest and burn the food we eat as fuel.

The body has a greater tendency to store extra calories as fat and does not process carbohydrates as well during the inactive phase.

This is why some experts believe nighttime eating can lead to weight gain and altered blood glucose and cholesterol levels.

Eating late may also lead to overeating simply due to being awake for long hours.

If you are a night owl running on less than the recommended amount of sleep, you have more opportunities to feel hungry and to eat. Also, having large meals before bed can reduce sleep quality.

But the truth is, not everyone who eats late winds up gaining more weight or facing more health problems.

How bedtime eating will affect your body and your health differs based on your unique lifestyle.

Always talk it over with your doctor or registered dietitian before you make any major changes in your eating habits.

If you have a small snack before bed and usually eat most of your meals during the day, there are some potential upsides.

What Are The Potential Benefits?

For some, having a small snack before going to bed might prevent waking up in the middle of the night to snack.

In one study, researchers recruited 84 men and women who reported nighttime snacking and instructed half of them to add a bowl of cereal for a bedtime snack.

After just four weeks, those who had the cereal reduced their nighttime snacking and actually lost a small amount of weight.

It seems that having a small snack before bedtime may help some people cut down on nighttime snacking that could be contributing to weight gain.

Another possible benefit of having a bedtime snack is improved muscle synthesis and strength.

In another study, researchers had 22 young men drink a protein shake every night before bed while they completed a 12-week resistance training program.  

Researchers found that muscle strength and size increased more in the group that had the shake, compared to the group that didn’t.

Meal timing and bedtime eating is an area of research that needs further exploration.

But if you want a bedtime snack, go for it.

Just take care to select an appropriate snack.

What Foods Should You Eat Before Bed?

Avoid having very fatty foods or large meals right before bed.

Try to have your largest meal no later than early evening.

If you do find yourself getting hungry before bed, a small snack is ok.

Most research studies that show benefits of a bedtime snack have provided participants with high protein drinks or snacks that contain less than 200 calories.

What is the Best Bedtime Snack and When Should You Have it?

You can plan to have your bedtime snack whenever you feel like it!

There is not a magic window for most people, but there are a couple of considerations.

Those who are athletic should have meals and snacks within a few hours of working out. A replenishing bedtime snack contains both protein and a bit of carbohydrate.

Eating late can worsen acid reflux, so it may be wise for those with this problem to stop eating several hours before bed.

Choose snacks that contain a decent amount of protein but aren't too heavy. For example:

• Plain or lightly sweetened greek yogurt

• Milk with lightly or unsweetened cereal

• String cheese and berries

• Nut butter and celery or carrots

• Hummus and whole grain crackers
• Protein shake (1  scoop protein powder + low-fat milk )

Conclusion

In conclusion, eating before bed can sometimes be bad, but it depends on what you eat, how much you eat, and when you eat most of your meals.

With a few simple guidelines, your bedtime snack does not need to negatively impact your health or sleep. In fact, read our article on 10 Foods That Can Help You Sleep Better!