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6 best supplements for eye health, according to a nutritionist 

by Kendall, DTR, BSN

If you’re like me, you put your eyes through the wringer on a daily basis. You park them in front of screens, you expose them to UV light, you irritate them with contacts, you might even smoke or skip that salad a little too often. These bad habits may not seem like a big deal now, but over time they can take a toll on your eye health. And when you’re older, jeepers creepers will you ever miss those peepers.  

You can lend your eyes a helping hand by adopting healthier habits—curbing screen time, wearing sunglasses, caring for your contacts, feasting on fish and colorful veggies, seeing an eye doctor on the reg—but you can also help them out with a smart supplement regimen. Here are our top picks to help you focus on your eye health.  

1. Vitamin A 

When you think about nourishing your eyes, vitamin A is probably the first nutrient that comes to mind—and for good reasons! This vitamin superstar helps your retina make the pigments it needs to detect the full spectrum, allowing you to see in low light.1 It also plays an incredibly important role in keeping your cornea and other parts of your eye hydrated. Vitamin A is only found in animal products like meat, eggs and milk, but to the vegans out there, don’t stress! Your body can make vitamin A from certain plant-based carotenoids.3 And you can always take a supplement. 

2. Carotenoids 

Wait, caro-what? Good question. Carotenoids are a group of antioxidants—including beta-carotene, lutein and zeaxanthin—that give dark leafy greens and red, orange and yellow fruits and veggies their color. These compounds support your eyes by fending off free radicals, natural substances that can damage cells when they start to build up. This is especially important if you spend long hours in front of a screen, since all that blue light can stress your eyes, causing those nasty free radicals to accumulate.2 What’s more, lutein and zeaxanthin are actually found in your retina, where they help block out blue light to keep your eyes healthy. So next time you make a salad, toss in a few colorful eye-friendly veggies like carrots, bell peppers, kale or spinach!  

3. Zinc 

Zinc is a trace mineral that has gained celebrity status in recent years for its immunity benefits. What might be surprising, though, is that it plays a major role in your eye health as well. Your eyes actually contain high levels of zinc, mostly in and around your retina, where it helps to reduce age-related damage. Zinc also plays a vital role in transporting vitamin A from your liver to your retina to make melanin, a pigment that lessens the effects of blue light.4 If you’re looking to add more zinc into your diet, you can find it in chicken, beans, nuts and whole grains. 

4. Omega-3s  

Omega-3s are essential fatty acids that are most often linked to heart health. What’s less well known is that they also support the blood vessels in your eyes—and may have a direct impact on the tiny meibomian glands on the edge of your eyelid that make your eye’s moisture-trapping oil film.5  Since your body can’t produce omega-3s, you need to get them from your diet. Two weekly servings of cold water fatty fish like salmon or mackerel should cover you. Or, if you’re not a seafood fan, you can take a supplement. 

5. Vitamin C 

Vitamin C is incredibly important to your sight. It’s a powerful antioxidant that helps counteract damaging free radical activity in your eyes. It’s also key to building the protein collagen, a major component of the sclera and cornea that make up the outer layer of your eyeball. You can get high amounts of vitamin C from bell peppers, strawberries and citrus. 

6. Vitamin E 

Vitamin E is a fat-soluble vitamin with powerful antioxidant properties that’s believed to prevent damage from free radicals and the breakdown of fatty acids in your retina. Rich sources of vitamin E include almonds, sunflower seeds, peanut butter, spinach and beets. 

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. McLaren DS. Vitamin A deficiency disorders. J Indian Med Assoc. 1999;97(8):320-323 
  2. Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013;5(4):1169-1185. Published 2013 Apr 9. doi:10.3390/nu5041169 
  3. Eggersdorfer M, Wyss A. Carotenoids in human nutrition and health. Arch Biochem Biophys. 2018;652:18-26. doi:10.1016/j.abb.2018.06.001 
  4. Zhang AC, Singh S, Craig JP, Downie LE. Omega-3 Fatty Acids and Eye Health: Opinions and Self-Reported Practice Behaviors of Optometrists in Australia and New Zealand. Nutrients. 2020 Apr 22;12(4):1179. doi: 10.3390/nu12041179. PMID: 32331489; PMCID: PMC7230711.  
  5. Grahn BH, Paterson PG, Gottschall-Pass KT, Zhang Z. Zinc and the eye. J Am Coll Nutr. 2001 Apr;20(2 Suppl):106-18. doi: 10.1080/07315724.2001.10719022. PMID: 11349933. 
  6. Meek KM. Corneal collagen-its role in maintaining corneal shape and transparency. Biophys Rev. 2009 Jul;1(2):83-93. doi: 10.1007/s12551-009-0011-x. Epub 2009 Jun 6. PMID: 28509987; PMCID: PMC5425665. 
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6 surprising health benefits of mushrooms  

by Agnes, BHSN

There are lots of reasons to love mushrooms. They’re great sautéed in stir fry, cooked in risotto, stuffed with cheese or scattered on your favorite pizza. But these little fun guys offer benefits well beyond flavor. Many of the scrumptious species out there may also help your health. Here are just a few of the ways.  

1. Mushrooms are rich in vitamin D 

You’ve likely heard it before: Spend 10-30 minutes a day in the sun to get your dose of vitamin D, an important nutrient that plays a vital role in your bone health, immunity, cell growth, mood and more. What you might not know is that mushrooms work the same way!  

When they’re out catching rays, they also produce vitamin D. This is because they contain ergosterol, a natural compound that converts to vitamin D21 when exposed to UV-B. Amazingly, this even works after they’ve been picked; you can actually increase the vitamin D in your store-bought mushrooms by simply drying them in the sun—an effect that can last for more than a year!  

Thanks to this mechanism, mushrooms are one of the richest non-animal sources of vitamin D you can get. A half-cup of raw mushrooms—without added sunlight—will bring about 46% of your recommended daily intake to the table. 

2. Mushrooms are packed with powerful antioxidants 

When you think about high-antioxidant foods, you probably imagine colorful fruits and vegetables—not white and brown fungi. But mushrooms are actually packed with antioxidants. The two they have the most of—ergothioneine and glutathione—do a great job offsetting damage caused by free radicals, natural substances that can harm your body when they start to build up in your cells.2 Varieties like porcini, shiitake, oyster or maitake have the highest amounts of these helpful compounds, but really you’ll benefit from any mushroom you add to your meals.3 

3. Mushrooms may help your immune system 

Along with their high antioxidant properties, mushrooms are rich in micronutrients like selenium, zinc and vitamin B6, natural compounds that play a vital role in strengthening your immunity. Some species–including lion’s mane, shiitake, reishi and cordyceps—come with an added bonus: They contain a special fiber called beta-glucans that helps your body fight harmful bacteria and viruses.4 

4. Mushrooms help your gut 

Your body is inhabited by trillions of bacteria known as your microbiota, most of which camp out in your gut starting at birth. Your good microbiota—called probiotics—do all kinds of beneficial things. They help you stay regular, break down food, make vitamins, keep your immune system healthy and even impact your mood. As you age, the choices you make around your diet, medications, environment and lifestyle can alter your microbiota—sometimes in harmful ways. One way to counter these effects is with prebiotics, nutrients that feed your probiotics, the good guys in your gut. Mushrooms are a great source of prebiotics so pile them on your pizza to keep your gut in good order! 

5. Mushrooms may support heart health 

Another reason to celebrate mushrooms: they promote a healthy heart! Mushrooms are low in calories, cholesterol-free and contain almost no fat. They’re also low in sodium but high in potassium, which helps with normal blood pressure and heart health. So next time you’re cooking a stir fry or mushroom risotto, add an extra handful or two of these fungi. You’re doing both your heart and your palate a favor! 

6. Mushrooms may help your brain 

Find you forget where you put your car keys these days? As you age, your brain ages too, so processing information and multitasking can be more of a challenge. Mushrooms may just be able to lend a hand. This is because they’re rich in B vitamins that help your body produce neurotransmitters, chemicals that carry messages between your brain and body. For this reason, eating mushrooms at least twice a week can have a positive effect on your brain and nerve health.6 They’re not just good for your body; they’re also good for your mind. 

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 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. Cardwell G, BornmanJ, James A, Black L. A review of mushrooms as a potential source of dietary vitamin D. Nutrients. 2018;10(10):1498. doi:10.3390/nu10101498 
  2. BorodinaI, Kenny LC, McCarthy CM, et al. The biology of ergothioneine, an antioxidant nutraceutical. Nutrition Research Reviews. 2020;33(2):190-217. doi:10.1017/s0954422419000301 
  3. KalarasMD, Richie JP, CalcagnottoA, BeelmanRB. Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chem. 2017;233:429-433. doi:10.1016/j.foodchem.2017.04.109. 
  4. CerlettiC, Esposito S, IacovielloL. Edible Mushrooms and Beta-Glucans: Impact on Human Health. Nutrients. 2021;13(7):2195. doi:10.3390/nu13072195 
  5. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032. 
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5 best nutrients for building muscle  

by Allie, MSN

Putting in long hours at the gym and still not seeing those gains in the mirror? Your diet could be to blame. When it comes to getting in shape, eating the right foods can be as important as the workout itself. There are several key nutrients that are essential for building muscle, and we’ve put together a list of the 5 most important. Hint: body builders need to eat broccoli too!    

1) Protein 

It’s no secret that your body needs protein to make muscle. But some sources may be more beneficial than others. Remember, proteins are made up of chains of amino acids (your 8th grade science teacher is beaming right now) and the exact combination depends on the source: The protein in whey contains different amino acids from the protein in spinach, say. To build muscle, you need sources that have essential amino acids—the ones your body can’t make on its own. Bottom line when it comes to muscling up—choose complete proteins that have all essential amino acids. Eggs, fish, soy, and lean meats are all great options.  

2) Omega-3 

Healthy fats like omega-3 probably aren’t the first thing that come to mind when you imagine a body builders’ diet. But they play an important role in muscle repair—which is key for muscle growth. Omega-3’s help keep your muscle cells healthy by balancing inflammation, and since exercise increases short-term inflammation, getting those omega-3’s can be beneficial for those gains. When you’re not busy pumping iron, try adding eggs, fish, chia seeds, olive oil or avocados to your diet.  

3) Vitamin D 

If supplements could wear capes, vitamin D would definitely be donning one. This superhero nutrient acts like a hormone. Among other functions, it tells your body to make muscle fibers. Not surprisingly, low levels of vitamin D may impact your muscle growth and lead to poor athletic performance—and as many as 42% of people aren’t getting enough. To keep your vitamin D in the healthy range, aim to get out in the sun at least 15 minutes a day or add a vitamin D supplement to your routine. 

4) Vitamin C  

Like vitamin D, vitamin C is needed to make muscle fibers—specifically collagen, the protein that keeps your joints flexible. Low levels are associated with lower muscle mass in adults, so if you’re blowing off your daily veggies, you may want to reconsider. Bell peppers, carrots, broccoli, spinach and potatoes are all great sources of vitamin C.  

5) Magnesium 

Another shameless plug fruits and vegetables? Don’t mind if we do! Magnesium is essentially a fitness guru, helping your cells to take up oxygen and keeping your heart and biceps pumping. It’s also one of the electrolytes that we lose through sweating. So if you’re a heavy sweater, make an extra effort to get enough magnesium in your diet. While we still don’t know if supplementing with extra magnesium helps increase your fitness, we do know that getting enough is key to a good workout. Pile your plate with avocado, black beans, spinach, pumpkin seeds and almonds.   

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 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. Jordan D. Philpott, Oliver C. Witard & Stuart D.R. Galloway (2019) Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance, Research in Sports Medicine, 27:2, 219-237, DOI: 10.1080/15438627.2018.1550401 
  2. Książek A, Zagrodna A, Słowińska-Lisowska M. Vitamin D, Skeletal Muscle Function and Athletic Performance in Athletes—A Narrative Review. Nutrients. 2019; 11(8):1800. https://doi.org/10.3390/nu11081800 
  3. Parva NR, Tadepalli S, Singh P, Qian A, Joshi R, Kandala H, Nookala VK, Cheriyath P. Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012). Cureus. 2018 Jun 5;10(6):e2741. doi: 10.7759/cureus.2741. PMID: 30087817; PMCID: PMC6075634. 
  4. Lucy N Lewis, Richard P G Hayhoe, Angela A Mulligan, Robert N Luben, Kay-Tee Khaw, Ailsa A Welch. Lower Dietary and Circulating Vitamin C in Middle- and Older-Aged Men and Women Are Associated with Lower Estimated Skeletal Muscle Mass. The Journal of Nutrition, 2020; DOI: 10.1093/jn/nxaa221 
  5. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017; 9(9):946. https://doi.org/10.3390/nu9090946 

 

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4 foods for your skin this summer

by Holly, RDN, LD

There’s so many great things that come with summer – longer days, more time outdoors and sunny vacays. But the reality is, the hot weather, humidity and extra hours in the sun can take a toll on your skin. And while the most important step in your skincare is to apply your sunscreen every day, adding some skin-loving foods may also help to lessen the seasonal side effects summer can have on your skin.  

1. Dark Chocolate/Cocoa 

Need a reason to eat dark chocolate? How about three? This sweet but bitter treat helps your skin stay hydrated, smooth and less irritated for that sun-kissed glow.1 And it’s all thanks to dark chocolate’s high antioxidant content. Antioxidants help knock out free radicals that can age and damage your skin when they build up in large amounts. So go ahead, toss some cocoa powder into your favorite smoothie or snack on a square of the dark stuff. You and your skin will be better for it!   

2. Tomatoes 

Beyond being delicious, tomatoes are full of vitamins and antioxidants, making it a great choice when it comes to skin health! They’re an excellent source of vitamin C, which aids in the synthesis of collagen – a protein that helps maintain your skin’s strength and elasticity. Prolonged sun exposure can break down collagen and lead to premature wrinkles and fine lines. Another reason tomatoes should be your go to? They’re rich in lycopene – a powerful antioxidant that helps fight those pesky skin damaging free radicals for healthy summer skin.2  

3. Spinach 

Spinach might be a well-known superfood, but it’s also the best kept secret to healthy skin! Spinach is loaded with vitamin A – a vitamin and antioxidant that helps your body regenerate new skin cells, but also keeps your skin barrier strong and skin hydrated. Fending off premature wrinkles and fine lines is as easy as tossing some spinach into your favorite summer salad.1 

4. Avocado 

If you haven’t jumped on the avocado with everything trend, what are you waiting for?  Avocadoes are full of nutrients like essential fatty acids to help your skin lock in moisture.3 And within a single bite of avocado toast, you’ll get skin supporting antioxidants like lutein, zeaxanthin, vitamin C and vitamin E to help ward off sun damage from free radical formation.  Avocado face masks anyone? 

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 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. Michalak M, Pierzak M, Kręcisz B, Suliga Bioactive Compounds for Skin Health: A Review. Nutrients. 2021;13(1):203. doi:10.3390/nu13010203 
  2. Bhowmik, Debjit & Kumar, K & Paswan, Shravan & Srivastava, Shweta.  Tomato-A Natural Medicine and Its Health Benefits INTRODUCTION: J. Pharm. Phytophar. 2012. 
  3. Rosenblat G, Meretski S, Segal J et al. Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells. Arch Dermatol Res. 2010;303(4):239-246. doi:10.1007/s00403-010-1088-6 
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Best supplements for exercise recovery, according to a nutritionist 

by Sonya, BSN

Let’s face it, exercising is hard! Whether you strength train, engage in cardio or challenge your flexibility with yoga, the best reward you can give your body after a tough workout is time to rest and recover. Exercise recovery is your body’s time to recharge – it’s a vital part of training to restore energy, replenish fluids and repair muscles to set you up for bigger gains next time around. So, what can you do to make sure you’re getting the most out of your recovery? Along with drinking plenty of fluids and getting a good night’s rest, you can take certain supplements. Here are 5 that we recommend. 

1. Ashwagandha  

While exercise has obvious benefits, it also puts stress on your body—and without proper recovery, it can increase cortisol, your main stress hormone. If your cortisol levels stay elevated, it can prolong the recovery phase and increase your risk of injury.1 Ashwagandha, an ancient root that’s long been used to manage stress, may help with this issue by keeping your cortisol under control, supporting your recovery—especially when you’re feeling physically tense after a tough workout.2,3  

2. Astaxanthin 

Inflammation and free radicals (substances that can damage your cells in high concentration) naturally occur after exercise, contributing to muscle growth, but too much inflammation can be hard on your body.4 Astaxanthin, an antioxidant that gives salmon and shrimp their distinctive pink color, may help protect cells from free radicals and promote a healthy inflammatory response, helping to repair your tissues after an intense session.5 

3. Phytoplankton 

Phytoplankton is a microalgae powerhouse packed with antioxidants, minerals, vitamins, amino acids and enzymes – including Superoxide Dismutase (SOD). SOD is an antioxidant enzyme that occurs naturally in your body, helping to protect your cells from free radicals after exercise.6,7 

4. Water & electrolytes 

Staying hydrated is always essential, but it’s especially important with exercise. When you sweat, you lose water and electrolytes, minerals that play a vital role in your body. If you’re not rehydrating during recovery, you’re not going to perform your best next time you’re at the gym.8 In fact, low levels can lead to nasty health effects like muscle cramps, dizziness and even irregular heartbeat.9 If you’re doing serious, sweaty workout sessions, take care to replenish your electrolytes. Fruit smoothies, coconut water and sports hydration packs are all good options.  

5. L-theanine 

Whether you’re an athlete, a fitness enthusiast or just starting to run your first mile, your body needs sleep. Regular shuteye is vital to recovery because it allows your body to rest and recharge the energy it spent during the day. If your eyes are shutting in the middle of your workout, you won’t perform your best and you may increase your risk of injury. L-Theanine is an amino acid with powerful antioxidant properties that protects cells from exercise-related free radical damage,11 and may also reduce sleep latency, the time it takes you to fall asleep.12  

To learn about the 5 best nutrients to support your muscles, watch:

About Sonya 

Sonya has a bachelor’s degree in Foods and Nutrition from San Diego State University. Before Persona, Sonya worked as a personal nutritionist and health educator where she coached hundreds of clients to empower them with knowledge about their own health status, as well as coach them to create healthy and sustainable lifestyle habits. 

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. Perna FM, McDowell SL. Role of psychological stress in cortisol recovery from exhaustive exercise among elite athletes. 1995;2(1):13-26.doi: 10.1207/s15327558ijbm0201_2. PMID: 16250786. 
  2. Lopresti AL, Smith SJ, et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somifera) extract: A randomized double-bling, placebo-controlled study. 2016 Sept;98(37):e17186. doi 10.1097/MD.0000000000017186. PMID 31517876. 
  3. Wankhede S, Langade D, et all. Examining the effects of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. 2015 Nov; 12:43. doi: 10.1186/s12970-015-0104-9. PMID 26609282. 
  4. Costamagna D, Costelli P, et al. Role of Inflammation in Muscle Homeostasis Myogenesis. 2015 Oct; 2015:805172. doi: 10.1155/2015/805172. PMID: 26508819
  5. Brown DR, Gough LA, Deb SK, Sparks SA, McNaughton LR. Astaxanthin in exercise metabolism, performance and recovery: a review. Front Nutr. 2018;0.
  6. Sharp M, Sahin K, et all. Phytoplankton Supplementation Lowers Muscle Damage and Sustains Performance across Repeated Exercise Bouts in Humans and Improves Antioxidant Capacity in a Mechanistic Animal. 2020 Jul; 12(7)L1900. DOI: 10.3390/nu12071990. PMID: 32635494. 
  7. Sharp M, Sahin K. Marine Phytoplankton Improves Exercise Recover in Humans and Activated Repair Mechanisms in Rats. 2021 Nov;42(12):1070-1082. doi: 10.1055/a-1320-1061. PMID: 33352600 
  8. Maughan RJ, Meyer NL. Hydration during intense exercise training. 2013;76:25-37. doi: 10.1159/000350225. PMID: 23899752 
  9. Zorbas YG, Kakurin VJ, et al. Fluid and salt supplementation effects on body hydration and electrolyte homeostasis during bed rest and ambulation. 2002 Jun;50(12):765-74. doi: 10.1016/s0094-5765(02)00012-7. PMID: 12053941 
  10. Paiva L, Lima E, Motta M, Marcone M, Baptista J. Variability of antioxidant properties, catechins, caffeine, L-theanine and other amino acids in different plant parts of Azorean Camellia sinensis. Curr Res Food Sci. 2020 Aug 15;3:227-234. doi: 10.1016/j.crfs.2020.07.004. PMID: 33426532; PMCID: PMC7782930. 
  11. Vitale KC, Owens R, et all. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. 2019; 40(08): 535-543. DOI: 10.1055/a-0905-3103
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5 supplements to take on every trip  

by Allie, MSN

Whether you’re jet setting or just taking a long weekend getaway; straying from your normal routine can leave your body in a funk. Airplane germs, travel stress, new foods, lack of sleep and alcohol can all leave you feeling a bit, well… meh. Don’t let the travel dread keep you from stamping that passport.  We’ve packed up our top 5 supplements to help you stay fresh and well rested all vacay long. Here are the top supplements to keep you healthy while traveling: 

1)   Vitamin C  for immunity

Vitamin C is key to a healthy immune system. It helps your cells fend off those pesky free radicals that weaken your body’s defenses and tend to increase during times of stress. Support your immune system before you travel by eating vitamin C rich foods like strawberries, bell peppers and spinach. Supplement with vitamin C to help fill in any gaps in your diet.  

2)   Ashwagandha to feel calm

Keep calm and take your ashwagandha. This adaptogenic herb should be your go-to when you’re facing added stress, like during travel.  It can help keep your stress hormones in check so you can stay resilient and conquer negative effects like fatigue and feelings of restlessness.  

3)   Digestive enzymes to keep your gut at ease

Nothing brings you back to reality quicker than tummy troubles on vacation. Knock out that vacation bloat and keep things ‘moving along nicely’ by adding some digestive enzymes to your routine. They can keep your digestive system at ease by helping your body break down fats, proteins and carbohydrates.  

4)   Melatonin for your sleep-wake cycle

If you find yourself in a new time zone or cozying up on an air mattress all week, you may need a little extra help getting those zzz’s. Melatonin might be your ticket to a solid night sleep. Your body naturally produces melatonin to cue those sleep-wake cycles that can be thrown off during vacation. Supplementing with melatonin can help keep your sleep cycle on track.  

5)   Beauty wake for a youthful glow

Whether you’re hitting 10,000 steps a day touring your favorite city or going to and from the beach bar, your skin is likely craving a little extra TLC. A supplement that contains collagen and hyaluronic acid, like Beauty Wake, can keep your skin healthy and hydrated from within. Collagen is your first defense against fine lines and wrinkles, helping to replace the collagen broken down by stress and sun exposure. Hyaluronic acid hydrates collagen molecules, giving your skin a youthful glow.  

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 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. 

 

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Nutrients to eat before and after exercise, according to a Dietitian 

by Holly, RDN, LD

Whether you’re training for a marathon or just starting to lift weights at the gym, giving your body the right nutrients before and after exercise is just as important as the exercise itself. So let’s chat about what to eat—and when—to get the most from your workouts.   

Why the right nutrients are important before a workout    

It might not seem like what you eat before your workout has an impact on how well you’ll do during your session, but it does! Choosing the right foods can make all the difference by enabling your body to use its energy efficiently. Eat the wrong thing and you might run out of gas halfway through—or feel sluggish throughout your session, as your body diverts energy from your muscles to your digestion. Finding the right nutrients is key to pushing yourself harder and reaching those personal records.  

Carbohydrates to feed your workout 

So what does that mean when it comes to pre-workout snacks? Simply put: carbs. Yup, carbs aren’t the bad guys they’re made out to be! They’re your body’s primary fuel source1, coming in two varieties: simple and complex. Simple carbs provide almost immediate fuel to your muscles, because they’re easily digested and absorbed, giving your cells the burst of energy they need to make the most of your time at the gym. These include rice cakes, rice, cereal, fruits like banana and bread. If you don’t have much time before your workout and need a quick snack, these should be your go-to about 30-60 minutes before you start exercising.1,2  

Your other option—complex carbs—are higher in fiber, which slows down digestion and keeps you feeling full longer. If you’re not on a tight schedule or you’re able to plan your meals ahead of time, complex carbs like sweet potato, oats, beans and whole grain pasta are a great option. But take care around timing: It’s best to eat these 2-3 hours before your workout to give your body time to digest.  

Why the right nutrients are important post-workout 

While getting the right nutrients before exercise is important, giving your body the right nutrients after is just as critical. Post-workout, your body enters its recovery phase, when it repairs muscles and restores the energy you drained when you were exercising. Giving your body carbs and protein at this point plays a key role in this process.3  

Refueling with carbs 

After your workout, your body will use carbs to replenish your glycogen stores (your energy reserve), and the amount will vary with the type and intensity of the exercise. With endurance workouts like running, biking or swimming, you’ll use a lot more of your glycogen stores—and will need more carbs to restore them—than if you do something less energy intensive like lifting weights.  

Your post carb needs will vary with your size, the exercise and length of activity, but a general range of recommendation is: Aim to get about 1.1 to 1.5 grams of carbs per kilogram of body weight to refill your glycogen stores after a workout. Someone who weighs 150 pounds, for example, would need about 75-102 grams of carbs post workout.4  

Refueling with protein 

Post-exercise, getting enough protein is also key, as it helps to build, repair and strengthen your muscles during recovery, while helping to minimize muscle loss. As a rule of thumb, aim for about 0.2-0.5 grams of protein per kilogram of body weight (0.2-0.5g/kg). So if you weigh 150 pounds, you would need about 14-34 grams of protein after your workout.4 This amount does vary somewhat depending on the person, the type of exercise and the duration of the workout, but for most people most of the time, this range is about right.  

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 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. Rothschild JA, Kilding AE, Plews DJ. What should I eat before exercise? pre-exercise nutrition and the response to endurance exercise: Current prospective and Future Directions. Nutrients. 2020;12(11):3473. doi:10.3390/nu12113473 
  2. Kerksick C, Harvey T, Stout J, et al. Erratum to: International Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the International Society of Sports Nutrition. 2008;5(1). doi:10.1186/1550-2783-5-18     
  3. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American Journal of Physiology-Endocrinology and Metabolism. 2007;292(1). doi:10.1152/ajpendo.00166.2006 
  4. Poole C, Wilborn C, Taylor L, Kerksick C. The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis. J Sports Sci Med. 2010 Sep 1;9(3):354-63. PMID: 24149627; PMCID: PMC3761704. 
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5 easy snacks for building muscle

by Allie, MSN

You’re tired, you’re sweaty, you just finished up a killer workout and: You. Are. HUNGRY! So, what should you eat? We’ve put together our top five dietitian-approved muscle boosting snacks. They’re packed with protein and healthy fats to target muscle growth and repair. Next time those post-workout hangries hit, head to the kitchen and whip up one of these recipes—no flexing required.  

1) Avo toast & Jammy eggs  

Top some crispy whole grain toast with an oozy fried egg and a smattering of avocado. Finish with a sprinkle of salt and pepper. Is it breakfast? Lunch? A snack? We don’t care because it’s delicious! And good for you too.   

Why it’s our go-to: Healthy fats from the avocado and egg help support muscle repair. Eggs also contain leucine—an amino acid that is essential for muscle growth. 

2) Greek Yogurt Tzatziki & Carrot sticks 

Scoop some whole milk Greek yogurt into a bowl. Add: grated cucumber, chopped dill, garlic, lemon juice, salt and pepper. Serve it up with some carrot sticks and try to hold back those first-bite tears of joy. There’s no crying in cooking. 

Why it’s our go-to: Greek yogurt is an excellent source of high-quality protein. You can opt for lower fat here, but we find the whole milk version tastier and more filling. 

3) Peanut butter pretzel clusters 

Lightly crush some pretzels and spread them on a sheet tray. Drizzle with natural peanut butter and melted chocolate and pop the tray in the freezer. With a little planning, these sweet and salty bites will be your new favorite treat!  

Why it’s our go-to: Both peanut butter and dark chocolate are great sources of magnesium—a mineral that can help your body use energy more efficiently.  

4) Tuna salad lettuce cups 

Mix up your favorite canned tuna with some salad dressing and scoop it into romaine or butter lettuce leaves. Top with almonds for an added crunch. You can’t go wrong!  

Why it’s our go-to: Tuna is a lean source of protein and contains iron and vitamin D, two nutrients that are key to muscle growth. 

5) Black bean salsa  

Add canned black beans, chopped tomatoes, bell pepper, corn and cilantro to a bowl. Dress with lime, salt, pepper, and hot sauce. This is a quick, no-fuss snack that will keep in the fridge for up to 5 days.  

Why it’s our go-to: Black beans contain iron and high-quality protein. Bell pepper and tomatoes are a great source of vitamin C, which is needed to form the collagen proteins that help your joints and tissues function.  

 

About Allie 

Allie has a master’s in nutrition science from Framingham State University. Before landing at Persona, she worked as a Health Educator and Personal Trainer where she coached hundreds of people to lead healthier lives through food and movement. 

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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Short on time? 5 ways to maximize your workout

by Allie, MSN

Is a busy schedule getting in the way of your fitness goals? We get it. Between long hours at the office, prepping meals, cleaning and taking care of little ones, time is precious! But don’t throw in the sweat towel just yet. With a little bit of know-how, you can get in a productive sweat sesh in very little time. Try out these tips and tricks to help you get those gains and be home in time for dinner.  

1) Turn up the intensity  

You’ve probably heard of HIIT (high intensity interval training). It’s a favorite of spin coaches and Orange Theory instructors alike—and for good reason. It turns out that short bursts of high intensity exercise are a really good way to improve your fitness—fast! In fact, HIIT-style workouts improve fitness better than moderate intensity exercise, according to research. So, when you only have 15-20 minutes to spare, they should be your go-to. How do you do it? For best results, try 4-6 reps of 30 second sprints, leaving ample time to recover in between sets.  

2) Mind your movements  

When your gym time is limited, you’re going to want to choose your exercises wisely. Stick with exercises that hit multiple muscle groups in the same movement (these are called compound exercises). Some of the best go-to’s are squats, deadlifts, and bench press. In the same vein, avoid exercises like bicep curls, triceps or leg extensions, since they only target one muscle group (these are called isolation exercises). Want even more bang for your buck? Take those compound exercises and add an explosive movement (like a squat jump). This does double duty by not only building strength but also improving your cardiovascular health.  

3) K.I.S.S (Keep it simple, silly!)  

Mixing up your exercise routine is a great way to keep things fun, but when time is tight, keep it simple and stick to what you know. Choose a few familiar exercises and keep things interesting by upping your weight, doing an extra set, or speeding things up. Adding challenge in this way—called progressive overload—is the key to getting stronger and making the most out of a short workout. So ditch the #fitspo sessions, stick with what you know, and add a bit of challenge without overthinking it.  

4) Rest up  

If there’s one thing that can make or break your workout, it’s recovery! Hitting the gym when you’re tired or sore is probably going to leave you slogging through your workout. Show up to your session rested and ready to go by getting enough sleep, staying well hydrated and fueling up in between workouts. Don’t be afraid to take an extra rest day when you need it. Remember, those muscle gains happen while you’re sitting on the couch watching Netflix, not while you’re in the gym. So go ahead, tell Netflix ‘you’re still watching’.  

5) Power up with Phytoplankton 

Phytoplankton is chock full of antioxidants—specifically one called Superoxide dismutase (SOD)—which is as cool as it sounds! SOD is a type of antioxidant that is found throughout your tissues. Its job is to protect you from free radical damage which is naturally occurring after exercise. Try adding Oceanix to your routine for better recovery and stronger workouts.   

 

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 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. D. Wen, T. Utesch, J. Wu, et al. Effects of different protocols of high intensity interval training for VO2max improvements in adults: a meta-analysis of randomised controlled trials. J Sci Med Sport, 22 (2019), pp. 941-947 http://doi:10.1016/j.jsams.2019.01.013 
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Why do supplements take so long to work?

by Gina, BSN

Have you ever reached for a supplement in a moment of desperation in hopes that it would be a quick fix? Whether you’re looking for help with sleep, energy, bloating or another issue, I’m sure you’ve felt the need for results…fast! But as with any nutritional program, supplements take time—as much as 90 days—to reach full effect. Here’s why. 

1) It takes time for nutrients to build up 

Nutrient stores take time to build up in your body, especially if you’re low or deficient, and that means delayed results. If your doctor says you’re low on iron, for example—and you’re feeling tired as a side effect—you may only notice a change in energy once your levels are within a healthy range. That could take several months. So if you don’t feel different right away, don’t worry. Your supplements are hard at work behind the scenes!  

2) Some supplements are slower than others 

Some supplements may be quicker to take effect than others. Sleep supplements for instance are usually fast-acting; you might be getting your best sleep within the first two weeks. But even if those Z’s are still elusive, don’t feel discouraged! It can take different amounts of time for different people.  

3) Monster doses don’t work 

Contrary to popular belief, taking supplements in higher doses won’t always help fill gaps quicker. Your body actually absorbs nutrients more efficiently in small but consistent amounts, since most of a large dose will just leave your body as waste. It’s a little like drinking water: Guzzling 10 glasses in the morning won’t quench your thirst for the entire day; you need to keep it up to prevent dehydration. 

4) Your supplements are part of a team 

Supplements are meant to complement your diet – not replace it. If you’re taking supplements regularly, but your diet consists mostly of processed foods without any fruits and vegetables, it’s going to take a lot longer to notice any changes. A well-balanced diet also allows your gut to thrive, which helps with supplement absorption and faster results!  

5) Consistency is hard 

Despite all that supplements bring to the table, they aren’t miracle pills (unfortunately). They only work if you take them consistently—ideally at the same time every day. This is especially true of water-soluble vitamins like vitamin B and C that aren’t stored in your body and so have to be replaced regularly. Missing a dose here and there isn’t a problem, but if you get too far off track, you may find it takes a long time to feel a difference—if at all.  

If you’re struggling to remember to take your supplements every day, don’t fret! We’ve got you covered. Here’s a few things you can try. 

  • Stack it on other habits: Aim to take your supplements with an activity you do every day, like brushing your teeth or making your bed. Even better, put your supplements right where you do that activity, to act as a reminder. As a skin-care freak, I put mine by my dresser, and I’m proud to say I haven’t missed a dose since (okay maybe once or twice, but we’re all human!).
  • Set a reminder: Try using a scheduling app or your phone’s alarm to remind you to take your daily vitamins. This is especially helpful when you’re just starting your program and trying to make it a routine!
  • Carry your vitamins in your bag: Mornings are busy for many of us, so sometimes we just don’t think about vitamins until we’ve already left the house. If this is your issue, try keeping a few daily packs in your bag, so you have them wherever you go.
  • Write a Note: Just like leaving yourself some positive affirmations on your mirror, leave a note on your toothbrush, fridge door, TV remote, water purifier or anywhere prominently seen! 
  • Take this step with your bestie: Sharing this experience with someone will not only motivate you but help keep you right on track!

  

About Gina 

Gina is a Registered Associate Nutritionist (ANutr) and holds a Bachelor of Science degree in Human Nutrition from London. She believes nutrition is all about choosing to respect yourself & your body by making smart yet enjoyable choices everyday. 

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.    
 

 

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