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Winter wellness: 5 supplements from a dietitian 

by Hayley, MS, RDN, LD

There are so many great things that come with winter – cozy sweaters, hot cocoa and holiday gatherings. But as you make changes to your outfits, drinks and activities, ever wonder if your nutritional needs change with the season? Simply put: yes. And to help you stay feeling your best this season, here’s 5 supplements to add to your winter wellness routine.  

1. Vitamin D 

You’ve heard it before: step outside for 15 minutes a day to get your daily dose of vitamin D. But the sun’s rays get weaker during the colder seasons, so even on the sunniest of winter days, your body has trouble converting UVB rays into vitamin D.1 Maintaining your status year-round is not only essential for the formation and maintenance of normal bones, but for a healthy mood as well.  Vitamin D promotes normal levels of serotonin, your mood balancing hormone.2 Shorter daylight and colder weather can leave you feeling a little blah this season, so it’s best to get your vitamin D levels checked by your doctor; if your levels are below par, a Vitamin D supplement is the perfect addition to your sweater-weather survival kit.*  

2. Ashwagandha 

If the thought of family gatherings, hosting football Sunday and impending holiday to-dos has you feeling more stressed than feeling warm and cozy- you may want to consider taking an adaptogen like Ashwagandha. This ancient super root helps regulate your stress response by keeping your cortisol levels, aka the stress hormone, in check. By keeping your cortisol levels under control, ashwagandha may help stave off exhaustion—giving you a little more time to resolve the thing that’s stressing you out.3 This can be especially beneficial if the start of winter makes you want to hibernate until the spring!*   

3. Elderberry 

The common cold and flu may just be the one thing we can all do without this season. Fortunately, there are ways to naturally support your body’s defense system. Along with quality sleep, exercise and diet, certain supplements may also lend a helping hand.  

Elderberries are rich in anthocyanins, a compound with antioxidant properties (and the thing that gives them their vibrant blue hue). Anthocyanins help support the health of your cells by fending off free radicals, naturally occurring substances that can damage your body if they build up. While supplements aren’t going to give your immune system any superpowers, the protective nature of elderberries may help support your defenses when you’re under stress.4 * 

4. Collagen 

Cooler weather means cozying up with hot cocoa, fuzzy sweaters and throws, but the dry, crisp air can lead to a loss of moisture within your skin, leading to a dull and flaky complexion.5 Thankfully, you’re not left completely powerless against the colder season. Collagen, the main structural protein in our connective tissues helps lock in moisture and combat those dry skin woes. Since collagen production declines with age (hello fine lines and wrinkles), supplementing may help support a more youthful complexion giving you a welcomed summer glow all year round.*     

5. Omega 3 

Important year-round, omega-3 is an essential fatty acid, meaning we can’t naturally produce it so we need to get it through diet. It’s found in seafood like salmon and haddock as well as nuts and seeds. Since omega-3 is a fat it’s calorically dense and helps supply your body with energy to perform certain functions and helps cushion your cells. You also need it to maintain the health of your heart, brain, eyes, and skin. If you’re one of the two thirds of American’s who don’t eat enough of it- consider filling in the gaps with a supplement.*    

Bottom Line 

Shifting your diet and establishing new routines can seem daunting at first, but your winter wellness this season doesn’t have to be hard. Whether your goal is to improve your mood or lower stress, supplements may help cover any health gaps and prevent greater gaps from occurring.  

For ideas on holiday recipes this season, read 3-dietitian approved healthy holiday treats.

About Author  

Hayley is a Licensed Registered Dietitian Nutritionist (RDN) with a Bachelor of Science in Dietetics from Florida State University and a Master of Science in Dietetics from the University of Rhode Island. Hayley is dedicated to empowering individuals to achieve their nutritional goals through evidence-based practices.   

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

   

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

References:

  1. Murphy RA, Devarshi PP, Ekimura S, et al. Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012. BMJ Open 2021;11:e043301. doi: 10.1136/bmjopen-2020-043301   
  2. Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2020 Jul 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/ 
  3. Huiberts LM, Smolders KCHJ. Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway. Sleep Med Rev. 2021 Feb;55:101379. doi: 10.1016/j.smrv.2020.101379. Epub 2020 Sep 9. PMID: 32987320. 
  4.  Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future Sci OA. 2015;1(3):FSO23. Published 2015 Nov 1. doi:10.4155/fso.15.21 
  5. Patrick RP, Ames BN. Vitamin D and the omega‐3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB j. 2015;29(6):2207-2222. 
  6. Tiralongo E, Wee SS, Lea RA. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. 2016 Mar 24;8(4):182. doi: 10.3390/nu8040182. PMID: 27023596; PMCID: PMC4848651. 
  7. Winter weather and your skin | the skin institute. 
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Digestion 101: everything you need to know from a nutritionist 

by Agnes, BHSN

Ever wonder what happens in your body after you scarf down that bagel and cream cheese? Or perhaps you’re seeking answers to an even bigger mystery… how can corn leave your digestive tract perfectly intact?  Understanding your digestive system is the first step to keeping it in great shape (hey- an amazing microbiome is something to brag about).  

Here we cover the basics of digestion and share our top tips on how to keep your digestion healthy.  

How digestion works

Let’s magic school bus our way into the digestive tract, which starts in your mouth where enzymes break down your food. Not only does chewing achieve the obvious result of breaking your food into smaller pieces, but it also signals your stomach to start producing acid.  

Once your food is swallowed, your stomach has the important job of extracting nutrients from your food and getting it ready to be absorbed in the small intestines. As you age, your body tends to produce less stomach acid, which can actually make it harder to absorb certain nutrients, like B12 and calcium citrate. What does that mean? You may need to up your intake or seek out a supplement to help fill the gaps. 

But back to our magic school bus ride… After the stomach, food bits, now called chyme (yum!) head into the small intestine. This is where the majority of your nutrients get absorbed with the help of enzymes from the pancreas and small intestines.  

Finally, what’s left of your food moves into the large intestines where it’s packaged as waste. Your stool doesn’t just contain undigested foods, it also contains fluids, old cells from the gut lining, and digestive waste products (like cholesterol!). Healthy stools should be soft yet formed and easy to pass.  

How to keep your digestive tract healthy 

1. Drink plenty of water 

Does going #2 sometimes feel like a workout? Staying hydrated doesn’t just help soften your stools so they’re easier to pass, but water can also promote a balance of probiotics, good bacteria that live in your gut. One large study found that differences in water intake can lead to differences in gut microbiota composition.1  

2. Get into a routine 

Sticking to a schedule isn’t just good for your sanity- it can also help keep your gut healthy. Your circadian rhythm influences your digestion, sleep, mood and if your circadian rhythm is thrown off, say by changes in your sleep patterns, it may disrupt your digestion and even put you at greater risk for constipation.2  

To promote regularity and digestive health make sure you’re sticking to regular mealtimes and a sleep schedule. Even going to the bathroom at the same time each day (like 15-20 minutes after your first meal) can help cue your body to go #2.    

3. Fill up on fiber  

Want your insides to thrive? Look no further than fiber, a type of indigestible carbohydrate that does everything from fueling healthy gut bacteria to easing constipation. Foods like oatmeal, popcorn, seeds, nuts, fruits and vegetables are great sources of fiber and adding fiber-rich foods can promote regularity and help defend against constipation, according to some research.3  

4. Eat your fruits and veggies 

For real though. Eat your fruits and vegetables. They’re not only a great source of fiber, to help with constipation (which roughly 16% of us suffer from), but they’re also full of flavonoids. These are compounds found in plants that influence your intestinal immune function and support a balanced inflammatory response.4 

5. Get moving

You don’t have to be a fitness freak to reap the benefits of exercise. Even light to moderate movement can help keep your stools moving and relieve constipation. Plus, regular exercise has been linked to a healthier microbiome. 5 So whether you like walking outside or dancing in a class, find an activity you enjoy and can stick with for a long-term. Our new motto: move your body, move your bowels.  

6. Go easy on the alcohol 

Not to be a party pooper…but alcohol, especially chronic consumption, promotes intestinal hyperpermeability- aka leaky gut. Excessive alcohol is also linked to an imbalance in the microbiome, which may have consequences for your overall health. 6,7 But, as they say: everything in moderation. That’s one drink a day for women and 2 for men. Pour one out for your gut!  

7. Limit processed and fast food 

Sure, there are lots of reasons to avoid processed and fast foods so you can go ahead and add keeping your microbiome healthy to the list. In a study with 1,425 people in the Netherlands, researchers said that those who consumed a diet high in processed and animal-derived fatty foods had greater levels of destructive bacteria that produce toxins that harm the gut. 7 Opt for cooking at home when you can.  

8. Consider a supplement 

If you’re looking to up your gut health, certain supplements can help you out like a probiotic, digestive enzymes or garlic.  

Check out our top 7 supplements for gut health!  

About Agnes  

Agnes is an accredited nutritionist by SNDA (Singapore Nutrition & Dietetics Association). Prior to Persona, she worked in community settings, providing training and managing events. She loves working with people and is passionate about changing people’s lives through nutrition.  

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

   

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

   

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

   

References:

  1. Vanhaecke T, Bretin O, Poirel M, Tap J. Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US and UK Populations. J Nutr. 2022;152(1):171-182. doi:10.1093/jn/nxab312 
  2. Voigt RM, Forsyth CB, Keshavarzian A. Circadian rhythms: a regulator of gastrointestinal health and dysfunction. Expert Rev Gastroenterol Hepatol. 2019;13(5):411-424. 
  3. Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. 2012;18(48):7378-7383. doi:10.3748/wjg.v18.i48.7378 doi:10.1080/17474124.2019.1595588 
  4. Pei R, Liu X, Bolling B. Flavonoids and gut health. Curr Opin Biotechnol. 2020;61:153-159. doi:10.1016/j.copbio.2019.12.018 
  5. Gubert C, Kong G, Renoir T, Hannan AJ. Exercise, diet, and stress as modulators of gut microbiota: Implications for neurodegenerative diseases. Neurobiol Dis. 2020;134:104621. doi:10.1016/j.nbd.2019.104621  
  6. Engen PA, Green SJ, Voigt RM, Forsyth CB, Keshavarzian A. The Gastrointestinal Microbiome: Alcohol Effects on the Composition of Intestinal Microbiota. Alcohol Res. 2015;37(2):223-236. 
  7. Bolte LA, Vich Vila A, Imhann F, et al. Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome. Gut. 2021;70(7):1287-1298. doi:10.1136/gutjnl-2020-322670 

 

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Probiotics vs. digestive enzymes

by Kendall, DTR, BSN

Whether you’re suffering from occasional tummy turmoil (hello gas and bloating) or looking to become a gut health queen (or king), probiotics and digestive enzymes can both lend their support. But just because these two supplements target your gut, doesn’t mean they’re interchangeable. You may find that just one or both is right for you. Here are the details to help you decide:  

Probiotics 

You’ve probably heard about probiotics by now- tiny bacteria that live in your gut and do things like aid your digestion, immune health, mood, sleep, skin health and more. So, why is everyone suddenly talking about these tiny but mighty bacteria? Scientists have recently found a link between a healthy gut microbiome (that means your gut is lined with lot of different species of probiotics) and overall health. That means if you’re looking for a way to up your health game, probiotics can lend their support.  

They may also be particularly helpful if you’re someone who experiences occasional gas, bloating, or constipation. But before you go adding these beneficial bacteria to your shopping cart- do some research to find out what strain might right for you (Pssst…one of our dietitians did the research for you). Some strains may work better for you than others, depending on where you’re looking to get support (I.e. digestion, mood, vaginal health or all of the above).  

Our expert tip: when taking probiotic supplements, it’s best to combine it with a balanced, nutritious diet so the good bacteria can stay happy and thrive to provide all their good benefits to support your health. 

Digestive Enzymes 

Put simply: digestive enzymes help your body digest food. They are non-living proteins that aid in breaking down important nutrients like carbohydrates, proteins and fats so your body is able to absorb all these vital nutrients (Ahem… if you’re going to eat all that kale, your body better make sure it’s going to cash in on the health benefits).  Digestive enzymes naturally occur in your body and are secreted primarily in your digestive tract, including your mouth, stomach, pancreas and small intestine.  

There are 3 main types of digestive enzymes, each playing a distinctive role in breaking down food: 

  • Amylase: breaks down carbohydrates into simple sugars 
  • Protease: breaks down protein into amino acids 
  • Lipase: breaks down lipids (fats) into fatty acids 

While digestive enzymes are crucial to health, sometimes your body is unable produce enough of these enzymes to break down and absorb all the essential nutrients in your food, which can lead to a list of annoying post-meal feelings like bloating, gas, indigestion, stagnant food in your stomach, and irregularity. What’s more, if your body is unable to break down and absorb nutrients for a prolonged period of time, there’s a greater risk of not getting enough and becoming low in some essential vitamins and minerals.2  

Which one might be better for you? 

In short: it depends. Both probiotics and digestive enzymes support your gut in different ways. And while often interchanged, they each play a different role.  

Probiotics promote a healthy gut environment and digestive enzymes improve the process of digestion, potentially enhancing the absorption of certain nutrients and easing some digestive struggles.  

Benefits of probiotics 

  • Overall digestive health* 
  • Gas* 
  • Bloating* 
  • Mood*  
  • Vaginal health support* 
  • Skin health support* 
  • Immune health support* 
  • Irregularity (going too often or too little)* 

Benefits of digestive enzymes: 

  • Gas* 
  • Bloating* 
  • Indigestion* 
  • Slow digestion* 
  • Irregularity (feeling backed up frequently)* 

One last major difference between probiotics and digestive enzymes: While digestive enzymes are generally fast-acting and need to be taken after a full meal, probiotics take time to repopulate your microbiome so you need to take them consistently before you can get the full effect. Probiotics can be taken with or without food.  

How else can you support gut health? Read Dietary fiber: why it is so essential? 

 About Kendall:  

Kendall has a B.S. in Human Nutrition and Foods from West Virginia University and is registered as a Dietetic Technician with the Commission on Dietetic Registration. Prior to working with Persona Nutrition, she worked in the NICU at a hospital as a DTR.  Her goal is to share her knowledge of health and nutrition and to inspire others to be the best version of themselves.  

Do you have questions on how you may benefit from supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.       

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Marotta A, Sarno E, Del Casale A, et al. Effects of Probiotics on Cognitive Reactivity, Mood, and Sleep Quality. Front Psychiatry. 2019;10:164. Published 2019 Mar 27. doi:10.3389/fpsyt.2019.00164 
  2. Patricia JJ, Dhamoon AS. Physiology, Digestion. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. 
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7 important nutrients when breastfeeding

by Laura, BSND

Pumping and nursing for your little one is both an amazing and exhausting journey. But all the effort that goes into making sure your baby is getting the right nutrition might have you forgetting about your own health and diet. Your body takes from its own nutrient stores to make that liquid gold for your little one – so a healthy diet is a must!  

Here, we’ve rounded up the 7 most important nutrients for breastfeeding and chestfeeding parents.   

But first, why it’s important to get the right nutrients 

There’s a reason breast milk is referred to as liquid gold and natures perfect food. It’s packed full of carbohydrates, fats, protein, vitamins, minerals & antibodies – exactly what your growing baby needs to thrive! But all those nutrients that go into breastmilk need to come from somewhere. Your body drains your own nutrient stores in order to keep churning out that precious milk. So, if your diet is lacking, you may end up depleting your body of key nutrients and feeling tired and sluggish as a result. Getting the right nutrients is key to keeping your body feeling strong. 

1. B-Vitamins 

B-vitamins are a group of essential vitamins that play a vital role in your energy, brain health, nervous system, mood, red blood cells, metabolism and so much more.  It’s no wonder they are a key component of breast milk! So, make sure you’re restoring your stores (you need the energy!).1  Foods rich in B6 and B9 include beans, salmon, whole grains and dark leafy greens. Vitamin B12 is mostly found in animal-based foods like meat, dairy and eggs, so if you’re vegan or don’t consume these regularly, a B12 supplement is a good option.2   

2. Calcium 

You’ve heard it before: Calcium is crucial for your bones. But what you may not know is that you actually lose about 3-5% of your bone mass after giving birth and during lactation.3 Most people do replenish their calcium stores within a few months after weaning, but it’s incredibly important to ensure you’re getting enough from your diet or through supplements to keep your bones healthy and strong. If you’re younger than 25 years old, it’s even more critical because the calcium stores in your bones are still increasing!4  If dairy isn’t your thing, try adding soybeans, leafy greens, figs or chia seeds to your diet.  

3. Iodine 

Ever wonder why some salts are iodized? Hint: it’s not to give your baked potato some extra flavor! Iodine doesn’t occur naturally in your body and must be obtained by diet, so some foods are fortified with this essential mineral to help reach your daily needs. Iodine plays a vital role in the production of your thyroid hormones which regulate your metabolism and are essential for your baby’s brain development.5 Your daily iodine needs nearly double when breastfeeding. No need to get too salty about it though. Roughly 1 teaspoon of iodized salt can cover your daily needs, so just make sure to regularly salt your food. Dairy, eggs, and seaweed are also great sources.  

4. Iron  

Iron keeps your heart, lungs and muscles going strong by transporting oxygen throughout your body. While your iron needs increase during pregnancy, it’s common for iron needs to actually decrease when breastfeeding, mostly due to lactational amenorrhea- the loss of periods due to the hormone associated with breastfeeding.6 What’s more- although iron is essential for your baby’s health, adding more iron to your diet doesn’t increase the amount in your breastmilk. What does this mean for you? Getting enough iron in your diet can be as easy as eating dark meat chicken or steak 3-4 times per week. Eating vegetarian? Try adding some lentils or beans to your weekly repertoire.  

5. Omega-3s 

Omega-3s are an essential fatty acid that’s important for growth, development, mood and your overall health. It can’t be produced naturally from your body, so it needs to come from food or supplements. DHA is a type of omega-3 that plays an incredibly important role in brain health and nerve development. It’s believed that your levels of DHA have a direct impact on your breastmilk, so babies who receive higher levels of DHA through breastmilk may have increased neurodevelopment and better vision.7 Cold water fatty fish are rich sources of DHA, but if you’re not eating seafood twice a week, a high-quality supplement can help cover your needs.  

6. Vitamin D 

If you live north of the equator, you might have heard your vitamin D is low. This isn’t shocking because very few natural foods contain vitamin D, so it’s extremely difficult to reach optimal levels from diet alone. Yes, stepping out in the sun 10-30 minutes a day helps, but depending on where you live, this can be a challenge too.8 So, it’s only natural that your supply of breast milk has low levels as well. Vitamin D plays a vital role in both your baby’s and your immune system, bone health, mood and more – so it’s important to regularly check levels and take a supplement if needed. But if your vitamin D levels are within the normal range, it’s most likely the vitamin in your breastmilk is adequate for your growing baby too.9 

7. Zinc 

Zinc has been in the spotlight recently because of the role it plays in keeping your immune system strong. But it’s also essential for cell growth and repair. It’s incredibly important for development during times of rapid growth like pregnancy, childhood and adolescence, but about 17.3% of people worldwide aren’t getting enough.10 And breastfeeding can zap the zinc stores of the nursing parent, so it’s crucial to make sure you’re getting enough for your own health.11 Zinc is found naturally in eggs, meat and fish – it’s also included in many prenatal supplements.  

Besides calcium, learn about 6 other nutrients to support bone health.

About Laura 

Laura is a nutritionist and an International Board Certified Lactation Consultant with a Bachelor of Science in Dietetics from Ball State University and a Master of Science in Health Sciences with a public health concentration from Indiana State University.  She is a competitive distance runner who loves to support individuals in achieving their goals.  

Do you have questions on how you may benefit from supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.     

References:

  1. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Lactation. Washington (DC): National Academies Press (US); 1991. 9, Meeting Maternal Nutrient Needs During Lactation. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235579/ 
  2. Centers for Disease Control and Prevention. (2021, August 26). Vitamin B12. Centers for Disease Control and Prevention. Retrieved July 20, 2022, from https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/vitamin-b12.html#:~:text=Vitamin%20B12%20is%20transferred%20through,will%20receive%20enough%20vitamin%20B12.  
  3. U.S. Department of Health and Human Services. (n.d.). Pregnancy, breastfeeding and Bone Health. National Institutes of Health. Retrieved July 20, 2022, from https://www.bones.nih.gov/health-info/bone/bone-health/pregnancy  
  4. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Lactation. Washington (DC): National Academies Press (US); 1991. 9, Meeting Maternal Nutrient Needs During Lactation. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235579/ 
  5. Centers for Disease Control and Prevention. (2021, September 2). Iodine. Centers for Disease Control and Prevention. Retrieved July 20, 2022, from https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/iodine.html  
  6. Ares Segura, S., Arena Ansótegui, J., & Marta Díaz-Gómez, N. (2016). The importance of maternal nutrition during breastfeeding: Do breastfeeding mothers need nutritional supplements? Anales de Pediatría (English Edition), 84(6), 347.e1–347.e7. doi:10.1016/j.anpede.2015.07.035 
  7. Juber, B.A., Jackson, K.H., Johnson, K.B. et al. Breast milk DHA levels may increase after informing women: a community-based cohort study from South Dakota USA. Int Breastfeed J 12, 7 (2016). https://doi.org/10.1186/s13006-016-0099-0 
  8. Vitamin D, your baby, and you. La Leche League International. (2020, August 6). Retrieved July 20, 2022, from https://www.llli.org/breastfeeding-info/vitamin-d/  
  9. Hollis BW, Wagner CL, Howard CR, Ebeling M, Shary JR, Smith PG, Taylor SN, Morella K, Lawrence RA, Hulsey TC. Maternal Versus Infant Vitamin D Supplementation During Lactation: A Randomized Controlled Trial. Pediatrics. 2015 Oct;136(4):625-34. doi: 10.1542/peds.2015-1669. Erratum in: Pediatrics. 2019 Jul;144(1): PMID: 26416936; PMCID: PMC4586731. 
  10. CDC. Micronutrient facts. Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/ 
  11. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements – zinc. NIH Office of Dietary Supplements. Retrieved July 26, 2022, from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/  
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A full guide to probiotics from a dietitian 

by Holly, RDN, LD

If you’ve ever struggled with post-meal gassiness, needed to change to stretchy pants, or your gut just felt a bit off, you’ve probably thought about adding probiotics to your routine. But with all the different strains, dosages and … wait, do I need to keep these in my refrigerator? Your search can quickly start to feel a bit overwhelming. Well, fear not!  

We’re here to help you find your perfect match. Here’s a guide with everything you need to know about probiotics:  

First, why do you need a probiotic? 

First things first, ask yourself: what are your health goals? Better digestion, skin health, sleep or immune health? Different probiotic strains support different areas of your health, so it’s important to start by identifying the health concern you’re looking to address and then you can start narrowing down your probiotic by strain. Still feeling overwhelmed? Don’t worry—we got you!  

Some common probiotic strains and species: 

  • Bifidobacterium animalis: If you’re struggling with regularity and need some help unclogging those bowels (yeah, there are probably nicer ways to say that) try a probiotic with this strain. This species is best known to help with occasional diarrhea, constipation (no more sending memes from the toilet!) and other types of common digestive woes. Plus, it also plays an important role in supporting the immune system and preventing infections within the GI tract.1  
  • Bifidobacterium breve: A glam squad that lives in your gut? Sign us up! Beauty and skin health starts from within, and this species promotes better hydration and elasticity in your skin. And similar to B. animalis, Breve can also provide digestive relief by aiding with the breakdown of food, specifically fiber, making it easier to digest.2 
  • Bifidobacterium longum: When life gets tough, it’s time to look inward—to your gut that is. Stress can impact all parts of life, including digestion and sleep so addressing it is essential. The longum species not only helps improve gut health, but also plays a vital role in aiding your body’s stress response for better zZz’s.3 
  • Lactobacillus acidophilus: If you’re a lover of fermented foods like yogurt, kombucha, or kefir, then you likely have some of this strain taking up residence in your belly. And good on you, because it doesn’t just promote healthy digestion but also helps support everyday wellness.4  And if kombucha isn’t your favorite, don’t worry. Lactobascillus acidophilus isn’t just found in foods, it’s also naturally found in your mouth and GI tract.  
  • Lactobacillus reuteri: Yes, you can have it all! Well, at least you can come close to it with this strain of probiotic. It delivers great all-around support. Its benefits extend to your immune system, skin health, and digestive health.5 
  • Lactobacillus rhamnosus: Also living naturally in your gut, this helps reduce the risk for some GI infections, helps with occasional diarrhea and plays an important role in vaginal health. Some fermented foods contain L. Rhamnosus including some yogurts, kefir and certain cheeses.6 

Other (less common) types of probiotics: 

  • Saccharomyces boulardii (S. boulardii ): is a nonpathogenic yeast used to support the GI tract and promote regularity. 
  • Soil-Based Probiotics (Bacillus strains): are bacteria naturally found in the earth (soil). These are great for supporting the immune system, diversifying the microbiome and promoting GI health. 

Let’s talk CFUs 

Why does everyone keep talking about CFUs? Is that like an NFT or something? Not quite. It’s the unit we use to measure the dose of a probiotic. Here are the deets:  

CFU stands for colony forming units, which is the measure of alive and active microorganisms that are in the supplement. And probiotic doses can range from 5-100 billion CFUs. While we’re often told the higher the CFU, the better or more potent the probiotic – this isn’t always the case.  

What’s matters most is to check the probiotic you’re getting guarantees the potency (CFU amount) from the time of manufacturing to the time you take it.  

Pay close attention to the label as the manufacturer usually mentions something similar to “Formulated to contain 20 billion CFUs and delivers a minimum of 10 billion CFUs through best buy date” meaning it could contain anywhere from 10-20 billion CFUs depending on when you take it. 

Storing your Probiotics 

Listen, we know about all the houseplants you’ve killed, but keeping your probiotics alive is your shot at redemption. Trust us- it’s easy!   

There are a few factors that affect their survival rate, including the moisture content, temperature and pH of their environment. So, storing your probiotics properly is vital. Also, the type of strain and species of probiotics you’re taking also makes a difference. Some probiotics are shelf-stable and do not need to be refrigerated, while others do.  

But back to the easy part: most manufacturers provide care, we mean storage instructions for your new gut friends right on the packaging, so read those labels!  

Pro tip: store it in its original packaging, this often best ensures it’ll last until the expiration date. 

Do Probiotics Expire? 

In short: Yes. Like everything else you eat, always look for the manufacturing date or expiration date. After this date, the potency on the bottle can no longer be guaranteed and you’re probably not getting all the benefits. Generally, probiotics are often good for two years from the manufacturing date but check with the manufacturer if that information is unclear. 

Things to remember:  

  • Consider the reason why you are looking for a probiotic 
  • Look into the type of strains and species that most support your needs 
  • Check for the CFUs, expiration/best buy date and storage instructions 

What are some lifestyle tips to lessen post-meal gas? Read 8 tips to help reduce gas and bloating.

About Holly:

Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly’s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Jungersen M, Wind A, Johansen E, Christensen J, Stuer-Lauridsen B, Eskesen D. The science behind the probiotic strain bifidobacterium animalis subsp. lactis BB-12®. Microorganisms. 2014;2(2):92-110. doi:10.3390/microorganisms2020092 
  2. Natividad JM, Hayes CL, Motta J-P, et al. Differential induction of antimicrobial REGIII by the intestinal microbiota and Bifidobacterium breve NCC2950. Applied and Environmental Microbiology. 2013;79(24):7745-7754. doi:10.1128/aem.02470-13 
  3. Wong CB, Odamaki T, Xiao J-zhong. Beneficial effects of Bifidobacterium longum subsp. longum BB536 on human health: Modulation of gut microbiome as the principal action. Journal of Functional Foods. 2019;54:506-519. doi:10.1016/j.jff.2019.02.002 
  4. Homayouni A, Bastani P, Ziyadi S, et al. Effects of probiotics on the recurrence of bacterial vaginosis. Journal of Lower Genital Tract Disease. 2014;18(1):79-86. doi:10.1097/lgt.0b013e31829156ec 
  5. Mu Q, Tavella VJ, Luo XM. Role of lactobacillus reuteri in human health and diseases. Frontiers in Microbiology. 2018;9. doi:10.3389/fmicb.2018.00757 
  6. Segers ME, Lebeer S. Towards a better understanding of lactobacillus rhamnosus GG – host interactions. Microbial Cell Factories. 2014;13(Suppl 1). doi:10.1186/1475-2859-13-s1-s7 
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3 dietitian-approved healthy holiday treats 

by Holly, RDN, LD

With all the traveling, holiday soirées and family dinners, staying healthy during the season of joy and cheer can be hard. Luckily, with the right recipe, it’s possible to stay on track while enjoying your favorite holiday sweets. These 3 healthy recipes are nutrient-packed, tasty and made with just a few simple ingredients that’s friendly to almost any meal plan. 

Be sure to give these recipes a save so you can whip them up for your next holiday party– you’ll be sure to impress! 

1. Date Brownies 

While these brownies are just as decadent and rich as your everyday brownie, they contain an added boost of antioxidants, fiber and healthy fats. 

Dates replace sugar in this recipe for a sweet kick and added dose of healthy fiber. Fiber helps keep your blood sugar steady so that you feel satisfied long after eating. It also helps you stay regular- a bonus during the holiday season when your diet may be lacking in fruits and vegetables.  

Cacao powder gives these brownies their rich chocolate flavor and is full of polyphenols, which has a host of health benefits like supporting healthy levels of inflammation and helping maintain healthy cholesterol levels. Cacao also contains a high amount of magnesium. A much-needed mineral that aids in many of your body’s functions, including regulating your nervous system and helping you stay calm.1 

Ingredients 

  • 1/2 cup walnuts 
  • 1/2 cup dates 
  • ½ cup cacao powder 
  • 1/4 cup almond milk/milk of choice 
  • 2 tbsp maple syrup 
  • Pinch of salt 

Frosting: 

  • ¼ Cup Cashew butter 
  • 4 tsp Pure Maple Syrup 
  • 2 Tbs Cacao Powder 
  • 2 Tbsp Water 
  • ¼ Cup Sprinkles 

Directions: 

  1. In a food processor combine the walnuts and dates together and pulse until finely chopped, until a dough starts to form. Next add in the cacao powder, syrup, almond milk, and salt to the food processor and continue to pulse until there are no more chunks and the dough is smooth.  
  1. Once the dough is formed, place it in a brownie pan (8×8 baking pan) and press down firmly. 
  1. Place in the fridge while you mix the frosting together. Once the frosting is mixed, smooth over the brownies and top with sprinkles. Let the brownies set in the fridge for 1-2 hrs., cut and serve! 

2. Sweet and Salty Turtle Bites 

Do not be fooled by this seemingly indulgent sweet and salty combo- these turtle bites are rich in healthy fats.  

Peanuts and pecans provide a hearty dose of monounsaturated fatty acids which are essential fats your body uses to support the structure of your cells and maintain healthy cholesterol levels. In fact, monounsaturated fats have been linked to lower levels of LDL cholesterol (a.k.a bad cholesterol) in your blood and a lower the risk of heart disease and stroke.2    

Ingredients 

  • 2 Cups Pretzels 

Caramel sauce 

  • 1/2 cup maple syrup 
  • ¼ cup creamy peanut butter  
  • 2 tbsp coconut oil 
  • 1 tsp vanilla extract 
  • 1/8 tsp of salt if your peanut butter has none 

Chocolate sauce 

  • 1 cup Chocolate 
  • 1 tsp coconut oil 
  • 1/3 cup chopped pecans 

Directions:  

  1. Line a large baking sheet with parchment paper. Place pretzels flat on the sheet leaving some space between them.  
  1. Next, add the caramel ingredients to a small saucepan and melt together on low heat. Let it cool for 5 minutes and then add a spoonful of the caramel sauce to each pretzel. 
  1. Then melt together the chocolate and coconut oil like you did for the caramel sauce. Add the melted chocolate on top of the caramel and sprinkle the chopped pecans on top of the melted chocolate.  
  1. Place in the fridge for 30 minutes to let cool and then enjoy! 

3. Gingerbread Blondies 

It wouldn’t be a holiday without gingerbread! The spices that make up the classic gingerbread cookies aren’t just for flavor, they provide some amazing health benefits as well! 

Ginger is not only good for spreading holiday cheer, but it also helps relieve nausea and stimulates digestion, which can help ease bloating and constipation after meals. Ginger also has anti-inflammatory qualities that have been linked to heart health.3  

Cinnamon also has anti-inflammatory qualities that have been linked to healthy levels of cholesterol, blood pressure, and triglycerides.4 Cinnamon is also known to help keep blood sugar levels balanced.5 

Ingredients 

  • 1 cup all-purpose flour use gluten-free, if needed 
  • 1/2 tsp baking soda 
  • 1/4 tsp salt 
  • 1/2 tsp ginger 
  • 1 tsp cinnamon 
  • ½ tsp all spice 
  • 1 egg 
  • 1/4 cup cashew butter  
  • 1/4 cup sugar 
  • 6 Tbsp brown sugar 
  • 1 Tbsp of molasses 
  • 1 tsp vanilla extract 
  • 1/2 cup white chocolate chips 

Directions:  

  1. Preheat the oven to 350F and line an 8×8 baking pan with some parchment paper and set aside.  
  1. In a mixing bowl combine flour, baking soda, salt, ginger, all spice, and cinnamon together and set aside.  
  1. In another bowl, beat together the egg, cashew butter, sugar and brown sugar, molasses, and vanilla extract.  
  1. Add this mixture to the flour mixture and stir well. Add in the white chocolate chips and stir until combined. 
  1. Add batter to the baking pan and bake in the oven for 25-30 minutes or until a toothpick inserted comes out clean. Let it cool and enjoy! 

View more of Holly’s healthy recipes. 

About Holly 

Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly’s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Andújar, I., Recio, M. C., Giner, R. M., & Ríos, J. L. (2012). Cocoa polyphenols and their potential benefits for human health. Oxidative Medicine and Cellular Longevity, 2012, 1–23. https://doi.org/10.1155/2012/906252   Cacao 
  2. Gillingham, L. G., Harris‐Janz, S., & Jones, P. J. (2011). Dietary monounsaturated fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Lipids, 46(3), 209–228. https://doi.org/10.1007/s11745-010-3524-y  Fats 
  3. Fakhri, S., Patra, J. K., Das, S. K., Das, G., Majnooni, M. B., & Farzaei, M. H. (2021). Ginger and heart health: From mechanisms to therapeutics. Current Molecular Pharmacology, 14(6), 943–959. https://doi.org/10.2174/1874467213666201209105005 
  4. Akilen, R., Tsiami, A., Devendra, D., & Robinson, N. (2010). Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic type 2 diabetic patients in the UK: A randomized, placebo-controlled, double-blind clinical trial. Diabetic Medicine, 27(10), 1159–1167. https://doi.org/10.1111/j.1464-5491.2010.03079.x 
  5. Kirkham, S., Akilen, R., Sharma, S., & Tsiami, A. (2009). The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes, Obesity and Metabolism, 11(12), 1100–1113. https://doi.org/10.1111/j.1463-1326.2009.01094.x 
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Best supplement for you based on your Zodiac sign 

by Allie, MSN

There’s no better time to start planning for the new year than when those first fall leaves begin to drop. And if you’re like us – you might look towards your astrological forecast for some goal setting inspiration. As both wellness experts and astrology lovers – we had to wonder what zodiac signs could tell us about our health goals and vitamin needs. So, we did some research and had some fun (mostly fun) to bring you supplements that might pair well with your zodiac sign.   

  

*Note: Though you may get inspired by the supplement that we’ve matched to your zodiac sign, we don’t recommend looking to the stars for health advice. You can check out our evidence-based assessment to find a supplement program that’s right for your unique needs. As always- supplements aren’t intended to cure or treat any disease. Check in with your healthcare practitioner before starting a supplement routine.   

  

Aries

(March 21 – April 19)  

Bold and passionate – as an Aries, you know how to get things done but sometimes bumps in the road can send these sensitive rams spinning. Enter: a wellness routine that helps you tap into your chill side.   

CBD: Keep yourself balanced with CBD. Pair it with some daily meditation for a newfound sense of Zen.   

Turmeric: Fitness freak or not- a competitive drive can take a toll on your body. Turmeric’s antioxidant properties soothe your cells and support your recovery post workout or post 9-5.   

  

Taurus  

(April 20 – May 20)  

Stubborn? Yes. Indulgent? Most definitely. These tell-tale Taurus traits can leave even the most health savvy bulls a bit run down- both physically and emotionally.   

Probiotic: Consider a good probiotic to help your microbiome flourish and keep your digestion and emotions at ease in the face of stress.   

Ashwagandha: Find your chill side with ashwagandha – an adaptogen that helps ease your body into recovery mode.   

  

Gemini

(May 21 – June 21)  

At the center of every social circle, you’ll find a Gemini. You’re everyone’s bubbly bestie and need a health regimen that keeps you glowing from the inside out.    

Collagen: Collagen is the perfect pairing for your life-of-the party lifestyle. Radiate confidence knowing your hair, skin and joints have back-up.    

Omega-3: Soirees aren’t your only pursuit. Sometimes you just need to geek out on your latest obsession. Omega-3 is a practical brain sharpener which speaks to your inner nerd and quick wit.     

  

Cancer  

(June 22 – July 22)  

As sensitive caregivers, Cancers have big hearts and big feels. You’re an empath who needs a wellness routine that helps recharge your sensitive soul.       

Fermented ginseng: Next time you’re in your feelings, consider cozying up with a weighted blanket and some fermented ginseng. This adaptogenic herb helps put your best mood forward.    

Magnesium: All those bottled-up emotions aren’t doing you any good. Magnesium’s calming properties target your most tense areas to help you unwind.       

  

Leo  

(July 23 – August 22)  

Living large is not something a Leo takes lightly. As a Leo, you dominate in all aspects of life so when it comes to your health – we know you’re already set in your habits. But perhaps you would be willing to entertain a light suggestion…?  

Milk Thistle: A lavish lifestyle can be hard on your body at times. Milk thistle helps support healthy liver function, your body’s primary detoxifier.     

Spirulina: Keep your body and ambitious spirit aligned with Spirulina. This green alga provides well rounded support thanks to its antioxidant powers.      

  

Virgo  

(August 23 – September 22)  

A Virgos superpower? Never losing your car keys. This detail-oriented earth sign has a system for everything. And if that system fails? No worries. You’re a good problem solver too. A Virgo’s self-care should be as practical as you are.   

Multivitamin: Nothing more practical than a good multivitamin. Even if you’re a total type A, you might not have the perfect diet. Fill in the gaps with a high quality multi.   

Fermented ginseng: Your brain is the sexiest thing about you. And that’s not a bad thing. Keep it sharp with fermented ginseng which may help support memory in an aging brain.    

  

Libra  

(September 23 – October 23)  

As a Libra, you surround yourself in luxury – and as a classy socialite, you know how to look the part too. While Libras are pulled towards material things, you may need a gentle reminder that it’s what’s on the inside that counts.   

Collagen: Good skin care starts from within. Maintain your youthful glow with the help of collagen which helps lock in moisture for strong, supple skin.   

Borage: More than just a gorgeous blue flower, borage might hold more practical powers. It’s known for helping you maintain a healthy mood.   

  

Scorpio  

(October 24 – November 21)  

Fierce and relentless. Scorpios possess a rock-solid inner confidence that pushes you to pursue your passions head on and all in. This ‘workaholic’ nature makes even the most well-disciplined Scorpio prone to skipping meals and leaving self-care by the wayside.   

Multivitamin: A good multivitamin can be your friend on days when life gets in the way of healthy eating.   

Hair skin & Nails: A skin supplement that includes collagen and hyaluronic acid can help preserve your glow when stressful days threaten to dampen it.   

  

Sagittarius  

(November 22 – December 21)  

Who’s more fun than a Sagittarius? But even the most resilient adventurers/party goers need to stop and recharge. The Sagittarius needs a wellness practice that’s focused on restoring the body.   

MSM: After a long day out and about, MSM is just the thing you need – it helps ease sore muscles.   

Boswellia: Keep your joints happy with the support of Boswellia. Adventures shouldn’t stop just because you’re getting older.   

  

Capricorn  

(December 22 – January 19)  

6 A.M treadmill jaunts and a daily green juice is routine for the disciplined Capricorn. But this busy body attitude needs a little help winding down at the end of the day.   

Melatonin: Melatonin can help quiet the mind and ease you into sleep mode. Remember, relaxing is productive too.    

Green tea: You’ll find that green tea is the perfect match for your go-go-go personality. It offers a bump of caffeine along with stress easing compounds—a welcomed combo for your ambitious earth sign.    

  

Aquarius  

(January 20 – February 18)  

Who is going to save our precious planet from certain doom? An Aquarius. You’re a humanitarian who’s a dreamer and a thinker, so your wellness habit should support your big analytical brain too.    

Phosphatidylserine: This compound in naturally occurring in your brain cells and can help with brain fog (as if you’ve ever been caught with your head in the clouds…).   

Daily Probiotic: If you’re going to save the world (counting on you) you’re going to need a rock-solid digestive system.  If you’re not keen on ‘buch, which can help your microbiome flourish, a daily probiotic can step in to help get your digestion in order.   

  

Pisces  

(February 19 – March 20)  

As a Pisces, you walk around with the weight of the world on your shoulders. Your empathy and compassion can sometimes leave you wallowing – a good self-care routine should help you cope with your feels.    

Peppermint: The mind and digestive system are connected. Ever get an upset tummy when you’re feeling emotional? Peppermint to the rescue.  

Vitamin D: Also known as the “sunshine” vitamin. Vitamin D is needed to keep your mood in order. If your creative pursuits are keeping you inside- a vitamin D supplement can help fill the gaps.    

  

  

About Allie     

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.        

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

  

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

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4 tips to relieve constipation 

by Natalie, BSN

Ugh. We all know what it’s like to be backed up – your pants feel snug, it’s uncomfortable, frustrating and sometimes even painful. Sure, the toilet can be a great place to catch up on your social feeds (or send off an email) but going number 2 shouldn’t be a time-consuming task. If you’re dealing with occasional constipation and looking for ways to have better bowel movements (BMs) – here’s 4 we recommend.   

1. Eat enough fiber 

One of the best ways to aid in easier, smoother and regular BMs is to up your fiber intake. Surprised? Probably not. Fiber-rich foods help add bulk and soften your stool, making it easier to pass.1 If you’re not familiar – there’s 2 types of fiber: soluble and insoluble. While most foods have both in different proportions, insoluble fiber is generally the most effective in alleviating constipation by increasing the water content in your stool.  

As important as fiber is, only about 5 percent of Americans are reaching their daily recommendations. Men should aim for 35 grams a day and women should aim for 25 grams.   

Start your day off with a bowl of bran cereal with berries or grab a handful of almonds and peanuts to help keep things moving. 

2. Stay Hydrated 

Ever sit down after a long day and realize you haven’t had a sip of water? Not drinking enough water can make it harder to pass those poos. Drinking fluids, especially water, can help keep your stools soft and easier to pass.2  

Water impacts every cell in your body, including those in your intestines. When you’re not giving your body enough, it pulls water from your stool, causing it to harden, and making it difficult to pass through.  

If drinking water is a struggle for you, try carrying a reusable water bottle or adding sugar-free flavoring to your drink. These simple changes will make you more likely to stay hydrated. You can also eat your water by adding high water-content foods such as berries, melon and celery to your diet to help with hydration.  

3. Stay Active 

Whether you’re an avid gym goer or just enjoy walking outside – moving can help, well… get things moving. Light or moderate exercise can keep your stools soft and easy to pass by reducing the amount of water your gut absorbs from your stool.3 

Plus, activities that cause your heart rate to rise are not only good for your heart, but they also help with muscle contractions in your intestines, helping your BMs to move through quicker.  

Remember: exercise doesn’t have to be hardcore; find something that you enjoy and works well with your schedule like walking, biking or joining a yoga class.  

4. Try probiotics 

By now, you’re probably familiar with probiotics. They’re beneficial microorganisms that promote a healthy microbiome to support a list of health benefits. If you’ve recently been feeling backed up more than usual, try adding probiotic-rich foods to help rebalance your gut microbiome and promote regularity.  

Probiotic foods include:  

  • yogurt 
  • kefir 
  • kombucha 
  • kimchi 
  • miso  
  • sauerkraut  

Takeaway: 

Constipation is an uncomfortable situation most of us have experienced. As frustrating as it can be, there are simple things you can do to keep things moving easily. Getting enough fiber, staying hydrated, and staying active are just a few of the ways to keep your digestive system on the track.  

Interested in learning about 8 tips to help reduce gas and bloating? 

About Author 

Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017 Feb;117(2):251-264. doi: 10.1016/j.jand.2016.09.021. Epub 2016 Nov 15. PMID: 27863994.
  2. Arnaud MJ. Mild dehydration: a risk factor of constipation?.Eur J Clin Nutr. 2003;57 Suppl 2:S88-S95. doi:10.1038/sj.ejcn.1601907 
  3. Tantawy SA, Kamel DM, Abdelbasset WK, Elgohary HM. Effects of a proposed physical activity and diet control to manage constipation in middle-aged obese women. Diabetes Metab Syndr Obes. 2017;10:513-519. Published 2017 Dec 14. doi:10.2147/DMSO.S140250
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5 benefits of psyllium husk 

by Gabby, MA, BSN

You’ve heard it a million times before: fiber is good for your health. And whether you’re feeling a little backed up or simply trying to up your wellness this season, adding psyllium husk (a source of soluble fiber) to your diet can help you take charge of your health.   

Read up on the benefits and how to add it to your diet. 

First, what is psyllium husk? 

Psyllium husk is a soluble fiber derived from the seeds of Plantago ovata, a shrub-like plant grown mainly in India. It’s lauded as a great source of fiber, offering about 7 grams per tablespoon. Psyllium husk is nondigestible, so many of its benefits come from resisting absorption in the small intestine. And because of its water solubility, when consumed, it absorbs liquid, swells and is easily digested by your gut bacteria, offering an array of health benefits.  

1. Supports heart health 

Heart disease is one of the most common causes of death in the United States, so taking care of your ticker is a must. Soluble fibers like psyllium support your heart by helping to lower total blood cholesterol (a fat-like substance that your liver creates to make cells, vitamins and hormones) levels. How? 

Put simply: Psyllium attaches itself to cholesterol and bile salts in your digestive tract and carries them out as waste. To replenish the lost bile salts, your liver uses the cholesterol that’s stored in your body. This means there is less cholesterol building up in your bloodstream. In fact, one study showed that psyllium husk lowered LDL cholesterol by a modest level of 6.7 percent. 

2. Helps you stay regular 

With many of us not reaching our daily fiber goals, staying regular can be a struggle. Due to its high fiber content, psyllium husk can help keep your bowels moving and grooving by absorbing liquid in your intestines, creating softer stools.  

Pro tip: make sure you drink plenty of water if you’re adding psyllium husk to your routine.  

3. Supports a healthy weight  

Whether you’re aiming to shed a few pounds or simply trying to minimize sugar cravings, psyllium husk can be a wonderful sidekick. Soluble fiber slows down digestion to buffer potential blood sugar spikes that make you reach for those high-sugar snacks. Plus, it aids with feeling fuller longer, which helps with portion control and maintaining a healthy weight. 

4. Promotes a healthy gut microbiome 

It’s no surprise that fiber-rich foods encourage a healthy gut. Your gut contains trillions of microorganisms that influence the absorption of nutrients, aids in digestion, hormones, mood and much more. But when it’s imbalanced – containing more of the bad than good bacteria, it can lead to a slew of annoying symptoms. Psyllium husk helps maintain a healthy bacterial balance in your gut. It’s a type of prebiotic, meaning it helps nourish and promote the growth of healthy, beneficial microorganisms. 

5. Supports immunity 

Psyllium husk probably isn’t your typical go-to when you start to come down with a cold, but it may actually help support a healthy immune system. A healthy microbiome is also essential for healthy immune function – your microbiome is responsible for helping your body fend off harmful bacteria, fight infection, and promote healthy tissue and cell growth. After all, about 70 percent of your immune system lives in your gut. 

How much psyllium husk should you take? 

Combined with a healthy, fiber-rich diet – psyllium husk can help reach your daily fiber goals. Common doses for psyllium husk range between 5-10 grams. And remember, more isn’t always better, taking too much can cause discomfort and reverse the benefits.  

Men should aim for 30-38 grams of fiber per day and women 21-25 grams, according to the American Heart Association.  

How to add psyllium husk into your diet 

Psyllium husk is offered in a variety of forms, including as a powder, capsule, liquid and more. Psyllium fiber powders can be mixed with water or added as an ingredient to recipes like cookies, breads or pasta.  

Pro Tip: If you’re just starting to up your fiber intake, to avoid feeling extra gassy or bloated, it’s best to start with a smaller dose and then gradually increase to the daily recommended amounts. 

For more fiber-rich foods, watch: https://youtu.be/-dmruaJMpTs 

About Gabby    

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

References:

  1. Anderson JW, Davidson MH, Blonde L, et al. Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia. Am J Clin Nutr. 2000;71(6):1433-1438. doi:10.1093/ajcn/71.6.1433 
  2. Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153 Suppl 1(Suppl 1):3-6. doi:10.1111/j.1365-2249.2008.03713.x 
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What’s the difference between soluble vs. insoluble fiber? 

by Shirley, BSN

Why is everyone telling you to eat more fiber? This indigestible carbohydrate helps support your heart, digestion and can help you stay at a healthy weight. But despite all its perks- one google search of fiber might leave you feeling a little overwhelmed. What are the different types of fiber and how much should you add to your diet?  

We’ll be answering all your fiber questions here. 

What are dietary fibers? 

If you’re a fiber newb- fear not. We’ll get you up to speed. It’s an indigestible carbohydrate, meaning humans actually lack the enzymes needed to break it down! But just because we can’t break it down, doesn’t mean fiber isn’t useful.   

Diets high in fiber have been linked to: 

  • lower risk of heart disease  
  • a healthy weight  
  • lower risk of colon disease  
  • better gut health  
  • regular bowel movements  

How much fiber do you need to eat to score the benefits?  

Roughly 25 g/day for women and 38 g/day for men. That’s some oatmeal for breakfast, a handful of popcorn for snack, and some whole wheat pasta and broccoli for dinner. Easy peasy right? Yet only 5% of people eat the recommended daily amount.  

Soluble Fiber vs Insoluble Fiber: what’s the difference?  

Soluble fiber dissolves in water, so it forms a gel-like substance once it makes its way into your intestines (slime from ghostbusters comes to mind).  It’s not as spooky as it sounds though. This gooey substance helps slow down your digestion so that you can feel fuller longer.  

Slower digestion can also benefit your heart! The slower your digestion, the more cholesterol ends up in your waste. That means you’ll have less of those harmful plaques building up in your arteries. If you are at risk for heart issues- try adding some fiber to your diet. It could potentially lower your risk of heart disease by 30%, according to one larger study.   

Soluble fiber food sources:  

  • oatmeal 
  • broccoli 
  • beans 
  • sweet potatoes 
  • citrus fruit 

Insoluble fiber does not dissolve in water. Once it reaches your colon, it attracts water. This can be a good thing if you experience occasional constipation. Water can help soften your stools, which will save you from overexerting yourself on the toilet. Not only does it lead to less straining, but insoluble fiber also supports the health of your colon- potentially lowering your risk for colorectal diseases.  

Food sources high in insoluble fiber 

  • wheat bran 
  • whole wheat  
  • nuts 
  • cauliflower 
  • fruits w/ skin  

Takeaway 

Most foods contain a combination of soluble and insoluble fiber, so the best thing to do is eat more plants and whole grains! And if you’re one of the 95% of people that needs to up their fiber intake- start slowly. Too much fiber at once can lead to gas, bloating and other tummy troubles.  

Shirley Zheng, BSN

Shirley is a Nutritionist with a Bachelor’s in Human Food & Nutrition with an emphasis in Sports Nutrition. To Shirley, there is nothing more gratifying than assisting someone in meeting both their health and personal goals while making everlasting connections. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Turner, N. D., & Lupton, J. R. (2011, March 3). Dietary fiber. OUP Academic. doi:10.3945/an.110.000281. PMID: 22332044 PMCID: PMC3065764 
  2. Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009, April 1). Health benefits of dietary fiber. OUP Academic. doi: i:10.1111/j.1753-4887.2009.00189.x. PMID: 19335713 
  3. Quagliani, D., Fel-Gunderson, P. (n.d.). Closing America’s Fiber Intake Gap: Communication Strategies from a food and Fiber Summit. American journal of lifestyle medicine. doi: 10.1177/1559827615588079. PMCID: PMC6124841PMID: 302023 
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