4 Sunscreen Ingredients to Avoid & Our Top Natural Picks!

With my fair skin, painful sunburns happen very, very easily. Aside from the standard discomfort, peeling, itching, and stinging, extended sun damage can result in sun poisoning and even worse – skin cancer. So, naturally, I do what I can to protect my skin from the sun’s rays.

But I’ve found that it’s a double-edged sword, because it turns out that slathering on the highest SPF could be just as harmful as baking protection-free. Most chemical-based sunscreens contain unsafe ingredients that are quickly absorbed through our pores and can be damaging to our bodies.

Fortunately, it’s possible to find natural sunscreens that don’t contain these ingredients, as long as you know what to look out for. So next time you’re at the drugstore stocking up on your favorite skincare products, make sure to check the labels and avoid any brand of sunscreen that contain these four toxic ingredients.

Avoid These Sunscreen Ingredients:

• Oxybenzone: This is public enemy number one in most chemical-based sunscreens. Oxybenzone actually blocks the good stuff we can get from the sun, like UVB rays that provide much-needed vitamin D, while allowing in harmful UVA rays. Not to mention the fact that when it’s absorbed into the skin it can cause the kind of cell damage that leads to skin cancer (which is what we’re all trying to prevent in the first place!).

• Parabens: You’re probably already mindful of the harmful parabens in deodorant, shampoo, and most other cosmetics, but make sure to look for them in your sunscreen too. Propylparaben, ethylparaben, mythylparaben, and butylparaben are used as preservatives to lengthen the shelf life of these products, but can end up causing allergic reactions and hormone deficiencies. Some studies even link parabens to an increased risk of breast cancer.

• Octinoxate: Not only can octinoxate impair hormone production, but it also allows other damaging chemicals, like the ones mentioned in this article, to be more easily absorbed by the body. This can lead to a host of side effects including the production of skin-damaging free radicals and premature aging.

• Retinyl palmitate: While the jury is still out on whether retinyl palmitate, a form of vitamin A, increases our risk of cancer when applied to skin that’s exposed to sunlight, government studies show that it can produce free radicals and tumors in mice. I don’t know about you, but that’s enough for me to stay away from it.

Luckily, there are alternatives! The Environmental Working Group is a fantastic consumer resource that reviews thousands of sunscreen products for their safety and effectiveness. We rounded up a list of our favorite mineral sunscreens that all ranked the highest. Slather them on before you head out to enjoy some fun in the sun!

Loving Naturals Clear Body Sunscreen - SPF 30. This unique formula is clear and rubs in easily. Water resistant up to 40 minutes.

Badger Lightly Scented Lavender Sunscreen - SPF 30. Works for both face and body and has a mild natural lavender scent.

The Honest Company Sunscreen – SPF 30. Safe for the whole family, including babies under 6 months. Unscented and non-greasy formula.

TruKid Sunny Days – SPF 30. Light texture rubs in smoothly and has a pleasant scent. Contains soothing aloe and cucumber extract.

Coola Suncare Total Body – SPF 30. This antioxidant-rich formula has the added benefit of promoting skin cell regeneration and improving appearance.

California Baby Sunscreen Stick – SPF 30. This easy-to-use stick glides on smoothly and smells like lemongrass. Works for the whole family.

Burnout Ocean Tested Physical Sunscreen – SPF 30. Very water resistant – great for the beach or the pool. Enriched with aloe and antioxidants.

Lavanila The Healthy Sun Screen – SPF 30. Infused with green tea, shea butter, cucumber, and vanilla for a luxurious and hydrating experience.

What’s your favorite brand of mineral-based sunscreen? Tell us in the comments section below!

5 Yoga Poses I Use to Start My Day

I have a long family history of joint disease, arthritis and inflammation. So every morning when I get out of bed I take a minute to stretch my body, get the blood flowing and remind my muscles that I'm in charge!

Here are the 5 Yoga poses that I do every morning to get my body moving! Remember to take full deep breaths, filling your entire diaphragm and abdomen, then slowly push the air out of your lungs, tucking your belly button toward your spine.  Allow your body to stretch and elongate. Remember, stretching should NEVER by painful.  And now the legal suits want me to remind you to "consult a physician or healthcare provider before starting any type of physical activity." :)

1. Standing Back Bend and Side Stretches

2. Forward Fold

3. Tree Pose

4. Cat-Cow

5. Down Dog

Product Review: Free Online Yoga

Welcome to the latest installment of Renew Health Coaching Product Reviews, where we consider books, movies, and other media related to health, food, and personal wellness. Want to suggest something for us to review? Post it in the comments!

It’s not easy to find an accessible, easy-to-follow yoga class – that also happens to be free. Luckily, DoYogaWithMe.com solves many of the concerns people have about starting up a yoga practice. This free online resource offers classes based on level of difficulty, length of class, yoga style, and teacher, right in the comfort of your home. 

Regular yoga practice is proven to do wonders for your body and mind, such as relieve stress and anxiety, balance hormones, and help you tap into your inner self. What we like about DoYogaWithMe.com is that it allows users to customize their classes and experiment with yoga styles to find the right fit for their lifestyle and health goals. A beginner might start with restorative or gentle yoga for a slow-paced, low-impact class, while someone looking for a physical challenge might enjoy a mix of power yoga and advanced level classes.

One of the most important aspects of yoga is proper breath and posture. The site introduces yoga breathing techniques, such as rhythmic breathing, which is excellent for relaxing the nervous system and letting go of emotions. If you are unsure about how to get into a posture, or how to activate specific muscles during the class, the website offers several videos to help walk you through each part of your practice. 

Even if you don’t consider yourself a yogi, there are videos on the site that are relevant for just about anyone. For example, if you tend to get headaches, or neck and shoulder pain, a brief video on head and neck alignment might be a good place to start. Not only do the teachers on the site provide full yoga classes, but they also help explain the anatomy and health benefits of each pose.

All that’s left to do now is get out a mat or blanket, light a candle, and make a cup of hot tea for an in-home yoga studio to enjoy on your own time!

4 Natural Acne Remedies You Can Make At Home!

Acne is a pesky and troublesome skin condition. Whether you are prone to acne or just get the occasional break out, chances are you’ve tried several over-the-counter or prescription treatments.  These medications are full of chemicals that can strip your skin of natural oils, dry out your pores and disrupt your pH balance – not to mention they don’t always work to treat the problem.

Luckily, there are a few natural remedies that can treat acne, and all of them can be cooked up right in your own kitchen! 

Raw honey mask - Using raw honey as a facemask can reduce acne and moisturize your skin. The sugar in honey pulls the moisture out of the air into your skin, and the alpha hydroxy acid helps remove dead skin cells and encourages collagen production.  Simply warm the honey in your hands and apply to your face, letting it sit for 15 minutes before rinsing off. This is a great mask to do a couple of time a week, especially in the colder months, to keep your skin healthy and glowing. 

Castor oil cleanser - Castor oil has a very strong cleansing property, and works well to pull the dirt and oil out of your pores. To use castor oil as a cleanser, mix 3 parts castor oil with 2 parts sunflower oil and massage all over your face. (If you are prone to dry skin, you should increase the sunflower oil.) Place a hot washcloth over your face for 30 seconds to create steam, and then use the cloth to scrub the excess oil from your face. 

Apple cider vinegar toner - It may be starting to sound like apple cider vinegar is natures cure all, but for good reason! It has both antibacterial and antiseptic traits, which is why it works so well as an acne fighting toner. Combine one part apple cider vinegar with four parts water, and dab on your face with a cotton ball. Follow up with your favorite moisturizer or coconut oil. 

Tea tree oil spot treatment – This topical acne treatment is believed to have the same restorative effects as benzoyl peroxide but without the chemicals. Just dab a little bit onto affected area before bed. The acne should be greatly reduced by morning! 

What are some of your favorite acne home remedies?

5 Tips to Stay Social When You Have Food Allergies

More people than ever before are being diagnosed with food allergies, and many are adopting diets that eliminate gluten, dairy, and soy, based on a diagnosed intolerance or personal preference. The dietary restrictions that accompany food allergies and intolerances often require an adjustment period of learning what you can and cannot eat. It can be isolating, but remember – you are not alone! 

If you are among this growing group, you’ve likely felt anxious at some point about attending a social function or dining out at a restaurant. Whatever the reason for avoiding certain ingredients in your meals, it’s important to focus on your primary food, like spending time with friends and family while still nourishing your body at mealtime. 

Here are five tips to help you stay social: 

Offer to bring a dish – If you’re heading to a party hosted by someone else, let them know ahead of time that you’d love to bring a food contribution. The host will likely be relieved to have some help, and you’ll be able to eat without worry. 

Host a get together – In the same light, invite friends and family to your home. If you are cooking and preparing the meal or snacks, you have control over the ingredients, thereby adding an element of ease to your social engagement. You’ll introduce your guests to delicious food, and have the opportunity to shed some light on your allergy or intolerance, if you so choose.  

Do your research – Check out restaurant menus online (or call) ahead of time to ask about allergy-free options. An increasing number of restaurants offer entire gluten-free menus, vegetarian and vegan options, and many dishes can easily be modified for your specific needs. When researching restaurant options, ask if the chef is willing to accommodate someone with food allergies, and tell your server at the beginning of the meal. 

Carry healthy snacks with you – Most people who are on the go pack snacks to balance blood sugar and boost energy. Fresh fruit, vegetables, hummus, or packaged bars with simple, organic ingredients are easy options. Another great idea is to make your own trail mix using ingredients that suit your needs. Add a bit of dark chocolate for a boost of antioxidants! If you’re prepared with a snack, you can tame your hunger in a crunch, and eat a more substantial meal soon after. 

Be honest with your friends and family – Food allergies are common and there’s no reason to be embarrassed or ashamed. Set your mind at ease by being honest with the people in your life. They more they know, the better they can respect your circumstances and honor your needs when it comes time to dine together.

Do you have experience with food allergies? Please share your tips!

3 Common Food Groups that Boost Longevity

Exotic superfoods, such as chia seeds, cacao, coconut oil, or goji berries, are frequently praised by the modern nutrition media. But what about the seemingly normal, healthful foods we - and our grandparents - grew up eating? Don’t they deserve a little credit? You bet they do!

You don’t need hard-to-pronounce herbs from the Amazon to add years to your life, you just need a generous dose of primary food and plenty of antioxidants, which can be found in a number of grocery store standards.

Antioxidants play an important role in maintaining overall health by balancing unstable free radicals and slowing down the aging process. Consuming natural sources of these vital nutrients could play a key role in longevity and vitality, as they stabilize molecules that are weakened by pollution, UV damage, and even the chemical byproducts of life itself. Antioxidant-rich foods also reduce inflammation, maintain skin elasticity (less wrinkles!), and prevent degenerative diseases like cancer and Alzheimer’s disease.

Here are the three common foods that can contribute to a long and healthy life:

Berries contain a high amount of antioxidants called anthocyanins, which give them their bright colors. These substances help reduce oxidative stress and degeneration, improve brain function and eye health, and even prevent DNA damage.

Berries taste great as a healthy snack, dessert, or in a smoothie!

Cruciferous vegetables contain generous amounts of various antioxidants like vitamin C, beta-carotene, and zinc among others. Best known for their role in cancer-prevention, this group includes broccoli, cauliflower, and kale. They also contribute to detoxification, hormonal balance, and bone health.

Cruciferous veggies are best eaten raw in a salad, or blanched, sautéed, or baked.

Beans, in addition to being antioxidant-rich, also contain important nutrients like folic acid, vitamin B6, magnesium, and fiber. These nutrients combine to help maintain a healthy digestive system, regulate blood sugar, and maintain cardiovascular health.

Beans are healthiest when purchased dried, then soaked and cooked at home.

What are your favorite antioxidant-rich recipes?

Is Eating Organic Still Worth It?

The media is buzzing with reports that organic may not be worth the money. Researchers at Stanford University announced that organic fruit and vegetables don’t have more vitamins or minerals than conventionally farmed produce and that there are no significant nutritional advantages to organically farmed meat.

Does that mean that you should trade in organic foods for the cheaper price tag? In most cases, definitely not.

Comparing the nutritional facts of organic vs. conventional products does not get to the heart of the organic question. Even if an organic strawberry isn’t any higher in vitamin C than a non-organic, it is free of pesticides, growth regulators, additives, and other harmful chemicals used in conventional farming.

The Stanford study found that pesticide residue on conventional produce was “almost always” under the allowed safety limits, but many experts argue that no amount of pesticide consumption is safe. Pesticides have been identified as contributing factors to conditions ranging from cancer to obesity to ADHD. Pregnant women are encouraged to eat organic because studies reveal pesticides affect a baby’s IQ in utero, and in 2010, President Obama’s Cancer Panel encouraged all consumers to purchase organic produce.

As far as the benefits of organic meat go, take the example of arsenic-laced chicken. This conventional poultry may contain the same amount of protein as an organic chicken, but it was unnaturally fattened, artificially pigmented and fed Prozac to alleviate its constant distress.

Moreover, organic farming is better for the environment, as it emphasizes renewable resources and sustainable practices that protect waterways, conserve wildlife, promote soil fertility and maintain humane working conditions for fieldhands. Furthermore, organic meat, poultry, eggs and dairy are free of the antibiotics that spawn drug-resistant superbugs, an imminent threat to public health.

As a professor of mine, Dr. David Katz once pointed out, this study demonstrates the misconceptions people have long held towards organics. “Organic does not mean ‘nutritious’ and never did,” says Dr. Katz. “Gummy bears – and sugar, for that matter – may be organic, and add nothing but empty calories to your diet.” That is why comparing nutrition facts – such as vitamin and mineral content or calories – between conventional and organic produce is a misleading method of establishing the benefits of organic.

The organic label has long been misperceived as a general stamp of health. As the profitability of the organic industry has exploded, there has been a proliferation of highly processed and unwholesome – but organic - junk food. This has been largely enabled by the relaxation of USDA “certified organic” standards, which are compromised by Big Ag interests.

So organic cheese puffs aren’t healthy – no surprise there. And perhaps an organic strawberry isn’t any higher in vitamins than a non-organic. But buying organic was never about nutritional content. It is a question of what you want to keep out of your body – namely, pesticides and contaminants – more so than what you want to put in it.

The bottom line? Organic produce and meat is still better for you and the environment. But just because it says “organic” doesn’t mean it is a health food.

5 Simple Ways to Focus on Your Relationships this Holiday Season

Healthy relationships are one of the key primary foods in life. It’s vital to look beyond nourishing our physical body, and focus on that which nourishes our heart and soul. From friendships and marriages to siblings and co-workers, our relationships cultivate a community of companionship and support.

Healthy relationships have the ability to boost longevity, fight depression, and ultimately create an abundant life full of happiness. The health benefits of nourishing relationships are clear: research shows that happily married couples live longer and are less likely to have heart attacks; close friendships are proven to help cancer recovery; people who own pets are less likely to have stress-related diseases. 

Slow down and make some time to share the joy of the season with your loved ones.

Communicate – Whether in person, through an email, over Skype, or a good old-fashioned phone call, reach out to the people you love, even if it’s just to tell them, “I love you!” A little communication goes a long way in nurturing relationships.

Give a gift – ‘Tis the season for giving, and it’s fun to get personal and creative. Give a family member or friend the night off by offering to babysit her kids, or make a batch of seasonalhealthy treats to share with co-workers.

Dine together – Meet at your favorite local restaurant, or invite friends and family over for a homemade meal. To keep preparations stress-free, suggest a potluck dinner and everyone can contribute a dish.

Plan an activity – Visit a museum, meet for a walk, or decorate for the holidays together. If you’re feeling really festive, plan an ornament exchange or a holiday cookie swap with a group of friends.

Practice self-love –Don’t forget about the most important relationship – the one with yourself! Taking care of your own needs, including a spiritual practice and regular exercise, allows you the freedom to love others to the best of your ability.

What’s your favorite way to focus on the people in your life?

What is Leaky Gut? How to Heal Your Digestive System

Leaky gut syndrome is a condition of the digestive system characterized by increased permeability of the intestinal lining, allowing pieces of undigested food and other toxins to enter the bloodstream where they do not belong.

This process activates the immune system in an effort to eliminate the foreign substances from the body, and thereby causes inflammation. The result is a wide range of physical symptoms such as bloating, multiple food sensitivity, headaches, eczema, and chronic fatigue, among others.

Essentially this means that having a leaky gut can seriously impair your overall health, and you could have it without even knowing! It also doesn’t help that it goes mainly undiagnosed by many mainstream medical professionals because they tend to focus on treating the presented symptoms, not the underlying root cause.

A multi-pronged approach is often necessary in order to heal a leaky gut. A balance of a wholesome natural diet, stress-reduction, supplementation, and a generous dose of patience are all required.

The following recommendations will help you begin to regain digestive balance, as you work with a wellness professional to measure your progress:

Eat alkaline foods
Alkaline foods contain natural anti-inflammatory and anti-oxidant compounds, which reduce inflammation, fight free radicals, and aid in the healing process. Not to mention they also play a role in naturally increasing energy and boosting overall health! Such foods include most raw vegetables and fruit, apple cider vinegar, and certain herbs and spices such as ginger.

Consume whole foods that are high in zinc and vitamin D
These nutrients are especially helpful at healing the intestinal lining and can be found in pumpkin seeds, salmon and other fish, garlic, dark chocolate, eggs, shitake and button mushrooms, and of course sunshine! Supplements can also be beneficial if your healthcare professional recommends them.

Reduce stress
It is important to avoid stress as it suppresses the immune system, prevents healing, and could contribute to greater intestinal permeability. Even if you have a busy lifestyle, there are many simple ways to limit the daily stress in life.

Avoid sugar
Sugar and starchy foods contribute to an overgrowth of yeast, which attaches to the intestinal lining to cause inflammation and thwart the healing process. Low glycemic fruits are OK if eaten sparingly and if your condition is not severe. However, you may want to experiment by avoiding fruit completely for 2 weeks, and reintroducing it slowly to see how you react.

Consume probiotics and digestive enzymes
The restoration of proper intestinal flora is essential to regaining digestive health. Probiotics and digestive enzymes help the gut to effectively break down and digest food, thereby reducing the likelihood of entrance into the bloodstream. These are available naturally in raw and fermented foods.

What have you found helpful in treating a delicate digestive system?

5 Natural Beauty Products Found in Your Kitchen

Many of you care about what’s in your food. But what about what is in your cosmetic and personal care products? Skin is your largest organ and can absorb just about anything that is put on it. Luckily, there are many excellent self-care products that are all natural, very affordable, simple to use – and can be found right in your kitchen! Here is a list of our favorite healthy beauty products that will leave you glowing from the inside out:

Coconut OilCoconut oil is a great food that can help with digestion, aid weight loss, and prevent disease. But when applied topically, this multi-tasking oil can do wonders for your skin, too. To use as a moisturizer, warm the oil and rub onto dry skin and scalp – or mix with sugar for a DIY body scrub!

Argan OilTake it up a notch with argan oil, powerful enough to help relieve psoriasis and fix split ends. The most common way to use the oil is by massaging a few drops on your skin or onto the ends of your hair while wet for a leave-in conditioner. Argan oil is also great to customize with other ingredients for specific beauty needs – such as sunflower oil for aging skin or grapeseed oil for acne!

CucumberCucumbers are well known for getting rid of under-eye bags, but they can also double as a cooling toner for your skin. This DIY recipe is great for sensitive skin types and the cucumber will help soothe and tighten the skin. To make the toner, just mix cucumber, witch hazel, and distilled water in a blender and apply with a cotton ball.

KiwiKiwis are packed with ingredients that are amazing for your skin, including vitamin C and alpha hydroxyl fruit acids. This superfood fruit can be made into a facial mask that will leave your skin brighter and glowing. Just mix with yogurt, orange juice, and oil – and apply!

SaltsNatural salts have tremendous healing and beautifying powers, such as reducing skin inflammation, promoting blood circulation, releasing toxins, and exfoliating skin.  One way to use salts is by adding coarsely ground sea salt combined with a few drops of your favorite essential oil in your bath. Soak alongside candles and a hot cup of tea for added relaxation.

What are your favorite all-natural beauty products? 

5 Ways to Healthify Your Morning Routine

Morning is a very special time of day because it sets the pace for how the rest of the day will play out. If you wake up cranky, think negative thoughts, and neglect to nourish your mind and body before you walk out the door, you’ll likely find yourself having an afternoon and evening that is equally out of balance and unfulfilling.

If, however, you begin each day by appreciating the opportunity for a new beginning and nurturing yourself in a few simple ways, you’ll quickly find that your mood, energy, and overall health are greatly improved no matter what challenges the day brings.  

Even if you’d prefer to forego morning rituals in exhange for a little extra shut-eye, most of the following practices can be accomplished in 5 minutes or less and provide immeasurable results for your long-term health and happiness.

Here are 5 ways to healthify your mornings:

1. Drink lemon water. The simple combination of warm water with fresh lemon can boost your immune system, alkalize and kickstart your digestion, improve skin health, and hydrate you. Just make sure to drink the lemon water after you brush your teeth because the citric acid could wear down your tooth enamel if followed by brushing.

2. Stretch. Starting the day with some light stretching or yoga will help keep your body strong, nimble, and energized throughout the day. If you’re not sure how to begin stretching, try some basic sun salutations.

3. Meditate. Whether you have 10, 5, or even 3 minutes to spare in the morning, meditation is a wonderful way to establish a sense of inner peace before your active day begins. Simply sit comfortably, focus on you the Lord, and allow His peace to brush away any thoughts. Daily meditation with God can lower stress, balance the hormones, and quiet the mind.

4. Make fresh juice. Enjoying mother nature’s bounty in a glass is an excellent way to nourish your body with vital nutrients after 8 hours of fasting. If you don’t favor a large filling breakfast first thing in the morning, juicing or making a smoothie is a great way to avoid the blood sugar crash of having no breakfast at all. Prepping your ingredients the night before will save you peeling and chopping time in the morning!

5. Journal. Writing about your personal thoughts can be a nice way to connect with your inner self in the morning, before you connect with others. If you don’t know how to begin, simply open open up a notebook, and begin writing. You can explore your dreams or feelings, or write about what you’re grateful for or all the things God has done in your life.

What is an essential part of your morning ritual?

In a Busy World, The Virtue of Doing Nothing

The daily grind of modern life can be exhausting: working full time, going to appointments, running errands, squeezing in grocery shopping, preparing a nourishing dinner, finding time for the gym… the demands can seem endless. When’s the last time you spent an afternoon doing absolutely nothing?

According to a new book from Dr. Matthew Sleeth, taking time to rest and relax may be one of the best things you can do for your health. In 24/6: A Prescription for a Healthier, Happier Life, Dr. Sleeth emphasizes that for almost 2,000 years, Western culture stopped for 24 hours once a week, every week. “Even when I was a child, you couldn’t buy gasoline, you couldn’t buy milk. The drugstores weren’t open. And so society just had a day where they put it in park. That was Sunday until the last 30 years or so,” he says.

Now, in a culture that celebrates being busy, people are on-the-go nonstop – and it’s taking a toll on our health and happiness. Constant stress is causing a growing epidemic of depression and anxiety, Dr. Sleeth says, and stress hormones such as adrenaline and cortisol are linked to obesity and diabetes.

What’s the solution? Blocking out regular time in your busy schedule to rest and recharge. Though Dr. Sleeth recommends an entire day, taking it easy for just a few hours once a week can make an enormous difference in your life. Even if your Monday is busy and stressful, it can be reassuring to know that you have a relaxing and stress-free Saturday to look forward to. For someone who has a sedentary desk job, that may mean unplugging from your computer and going for hike; for someone who spends a lot of time on their feet, that might mean curling up with a cup of tea and a good book.

Whatever you choose, prioritizing unstructured downtime is a crucial form of primary food that will help you relax, appreciate what’s good in your life, and return to your daily tasks with renewed energy and enthusiasm. As Dr. Sleeth emphasizes, “I have many people that I’ve talked to now that have said that keeping one day of rest a week has been the single best thing they’ve done for their marriage, their family, and their spiritual relationship.”

What is your favorite way to relax and recharge?

5 Foods to Eat for Women's Health

January is Cervical Cancer Awareness Month, a great time to raise awareness and empower all of us to take charge of our health and adopt habits that promote a long, happy life. While there are many preventive measures a woman can take to protect herself against illness and chronic disease, few are as simple – and powerful – as fueling up on a nutrient-rich, whole foods diet.

Here are five foods that support female reproductive health:

Avocados offer powerful free-radical fighting compounds in their oil. They can help fight against free-radical attacks at the cellular level.

Eggplants are a rich source of phenolic compounds, including chlorogenic acid, which has antimutagenic (anti-cancer), antimicrobial, anti-LDL (bad cholesterol) and antiviral properties.

Pears help lower insulin resistance and the risk of type 2 diabetes in women. The fiber in pears also helps bind with bile acids and reduce the risk of certain types of cancers.

White Vegetables have anti-viral, anti-fungal, and anti-inflammatory nutrients that boost the immune system. Examples of white veggies include garlic, onions, cauliflower, and daikon radish.

Omega-3 Fats are important to help fight inflammation. You can get a good dose of Omega-3s from flax seed oil, chia seeds, walnuts, and oily fish such as wild caught salmon, sardines, mackerel, and anchovies.

What are your favorite foods, teas, or supplements to protect your health? 

Teas & Supplements for Women's Health

To raise awareness about the preventive measures a woman can take to protect herself from chronic disease, last week we highlighted 5 foods that support female reproductive health.

While we absorb tons of necessary nutrients from whole foods and well-balanced daily meals, there are a few vitamins and minerals that can be difficult to obtain only from the foods that we eat.Here are some teas and supplements that are known to be beneficial for women’s health. Just make sure to take the right amounts because too much of a good thing can be a bad thing!

Reproductive HealthTry Raspberry Leaf Tea, known as the “women’s tonic” for reproductive health. Anecdotal evidence suggests that the nutrients in the leaves help tone uterine muscles and relieve PMS symptoms, and many women believe that it aids delivery late in pregnancy and can enrich breast milk.

Bone HealthCalcium is crucial for bone health, particularly for women as they age. Women are at much higher risk than men for osteoporosis and broken bones later in life. When taking it as a supplement, it is important to combine with magnesium and vitamin D for proper absorption.

Heart HealthDrink black tea! This super antioxidant beverage is proven to reduce the risk of heart attack, stroke, and blood pressure for women. Not only will your heart be happy, but the tea leaves can double as a beauty product when applied topically, preventing premature aging and puffy eyes. To get the most out of your black tea, make sure to leave in hot water for at least 5 minutes to release its antioxidant properties.

FertilityNew research shows that Omega-3 fatty acids help regulate the menstrual cycle and boost fertility, among many other great health benefits (such as protecting your heart from air pollution!) If you’re not getting enough in you diet, the best way to get the nutrients is from fish oil or vegan Omega-3 capsules.

ImmunityElderberry is most commonly used to fight colds and flu, but it also helps to fight inflammation and strengthen the immune system. Elderberry is most commonly taken as a tea, syrup, or lozenge short-term so that you can get that boost you need – and go on with your busy day!

MoodKnown as the “Sunshine Vitamin,” vitamin D is produced in our bodies when absorbing sunlight or eating certain foods such as fish, eggs, or fortified foods. Women who are deficient in this vitamin tend to feel symptoms of weight gain, moodiness, and depression. Wintertime is an especially hard time to get enough vitamin D. Before taking the supplement, check with your doctor to find out if you are below the optimal level.

Not all supplements fair the same. If you’re looking for a supplement right for you, ConsumerLab.com is a great resource to find out which brands are best.

Which supplements do you take for optimal health?