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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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Is a lack of sleep causing your food cravings?

by Natalie, BSN

Have you ever noticed that after a night of tossing and turning, you’re reaching for the cookies and chips the next day? For many of us, poor sleep leaves us craving food – especially sugar and fat. Why does this happen, and what can you do about it? Let’s look at the connection between sleep and hunger, and go over some tips to help you rest and avoid those pesky munchies.  

Is there a link between sleep and cravings? 

It’s not your imagination. There is a link, and the longer sleep deprivation lasts, the more intense cravings can get.1 When you’re not getting enough sleep, your body tries to get energy from quick and easy sources like sweets and other high-carb foods. These may give you a short-term fix by briefly raising blood sugar, but they don’t fuel your body for long, so the cravings keep coming back throughout the day.2 

Making matters worse, poor sleep can also cause an imbalance in hormones like ghrelin (which increases appetite) and leptin (which decreases appetite). When these are thrown off, it can increase your food cravings and make it harder to know when you’re full.3 

How can I change my diet to reduce food cravings? 

Eating balanced meals that include complex carbohydrates, healthy fats and protein can help keep your energy levels stable throughout the day. In appropriate portions, these three food types will give you the calories you need to curb hunger, while fats and protein—which are slower to digest—will help you stay fuller longer. For example, a dinner of fish, salad and whole grain rice, or snacking on whole wheat bread and nut butter could be great options.  

How can I improve my sleep to reduce food cravings? 

Of course, getting a good night’s sleep is also really important to keeping your cravings under control. Here are some ways that may help you catch those precious Z’s: 

1) Make your bed 

Making your bed in the morning might be more important than you think. Studies have found a connection between a clean sleep environment and better sleep quality (3,9). It may be hard to believe, but that cluttered room and messy bed may be getting in the way of a good night’s rest. (3,10) 

2) Drink coffee early 

Everyone responds to caffeine differently, but even if you’re able to nod off after a late cup of Joe, you may not be getting deep, restful sleep. Even moderate amounts of caffeine within 6 hours of bedtime can contribute to this problem11. It’s best to get your caffeine early in the day to make sure it’s out of your system by the time you hit the hay!  

3) Power down the electronics 

High energy blue light can inhibit melatonin production and increase your stress hormone production, which can negatively affect sleep quality 12. Turning off your electronics about an hour before bed can help you power down too. 

4) Mindful movement 

Mindful movements such as tai chi, qi gong and yoga can promote restful sleep, according to a number of studies 13. This type of movement helps relieve stress, relax your muscles and tire your body out at the end of your day. Other options include going for a walk, gardening, cleaning and riding your bike.  

5) Keep a cool bedroom 

Studies have found that bedroom temperature can affect sleep quality even more than noise 14. If you’re too warm, it can be harder to fall asleep. Try turning down your bedroom thermostat a little and see if you notice a difference! 

6) Create your bedtime routine 

Habits help us stay consistent with our behaviors after we lose motivation 15. Creating a simple 3-step bedtime routine could help your body recognize that it is time to go to sleep. This routine could be as simple as a face mask, a couple of relaxing stretches and reading a few pages of a book. 

7) Try taking natural sleep supplements  

Alongside healthy habits, certain supplements may also help you rest better at night: 

  • Melatonin is a natural hormone that your body produces at night and reduces during the day. It helps regulate your internal clock , telling your body when it’s time for bed. All kinds of things can disrupt your melatonin cycle, including the blue light from your phone or traveling across time zones. If you’re having trouble unwinding at night, a melatonin supplement may help get your body back on track.*4
  • Herbal Rest includes three ingredients that work together to help you get shuteye: Magnesium helps relax tense muscles and calm your mind before bed. L-theanine, an amino acid found in tea, may affect the levels of serotonin and dopamine to improve mood, sleep and stress.5 And hops flower extract is a traditional remedy used to promote relaxation and sleep.6 The combination of these ingredients can help your body settle down from the day for a better night’s rest.*
  • If you’re not a fan of melatonin but need a little extra help easing a busy mind before bed, the Good Night supplement may be worth trying. It includes valerian root extract that increases the release of your neurotransmitter GABA, which helps quiet and calm your central nervous system.7 It also has sleep-inducing lavender oil and passionflower extract for an added sense of peace and calm.*8 

 

About Natalie 

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 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. Surabhi BhutaniJames D HowardRachel ReynoldsPhyllis C ZeeJay GottfriedThorsten Kahnt (2019) Olfactory connectivity mediates sleep-dependent food choices in humans eLife 8:e
  2. Yang CL, Schnepp J, Tucker RM. Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity. Nutrients. 2019;11(3):663. Published 2019 Mar 19. doi:10.3390/nu11030663
  3. Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain. Nat Commun. 2013;4:2259. doi:10.1038/ncomms3259
  4. Melatonin and sleep. Sleep Foundation. https://www.sleepfoundation.org/melatonin#:~:text=Evidence%20from%20small%20research%20studies,to%20a%20misaligned%20circadian%20rhythm.
  5. Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8. PMID: 18296328.
  6. Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Juánez The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm. Acta Physiol Hung. 2012 Jun;99(2):133-9. doi: 10.1556/APhysiol.99.2012.2.6. PMID: 22849837.
  7. Roh, D., Jung, J. H., Yoon, K. H., Lee, C. H., Kang, L. Y., Lee, S.-K., … Kim, D. H. (2019). Valerian extract alters functional brain connectivity: A randomized double-blind placebo-controlled trial. Phytotherapy Research. doi:10.1002/ptr.6286 
  8. Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother 2011 Aug;25(8):1153-9. doi: 10.1002/ptr.3400. Epub 2011 Feb 3. PMID: 21294203.
  9. Saxbe DE, Repetti R. No place like home: home tours correlate with daily patterns of mood and cortisol. Pers Soc Psychol Bull. 2010 Jan; 36 (1) : 71-81.
  10. Lee KA, Gay CL. Can modifications to the bedroom environment improve the sleep of new parents? Two randomized controlled trials. Res Nurs 2011 Feb; 34 (1):7-19.
  11. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep take 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013 Nov 15; 9(11): 1195-200.
  12. Zhi-Chun Zhao, Ying Z, Gang T, Juan L. Research progress about the effects and prevention of blue light on eyes. Int J Ophthalmol. 2018; 11 (12): 1999-2003.
  13. Wang F, Eun-Kyong Lee O, Feng F, Vitiello MV, Wang W, Benson H5, Ficchoione GL, Denninger JW. The effects of meditative movement on sleep quality: A systematic review. Sleep Med Rev. 2016 Dec; 30:43-52.
  14. Libert JP, Bach V, Johnson LC, Ehrhart J, Wittersheim G, Keller D. Relative and combined effects of heat and noise exposure on sleep in humans. Sleep. 1991 Feb; 14 (1): 24-31.
  15. Gardner B, Lally P, Wardle J. Making health habitual: the psychology of ‘habit-formation’ and general practice. Br J Gen Pract. 2012 Dec; 62(605): 664-666.

 

 

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What type of magnesium is right for you?

by Mackenzie, BSN

Feeling stressed, fatigued, moody or even backed up? Magnesium might be what you need! It’s a mineral that plays a vital role in processes throughout your body, supporting your muscles, bones, heart and other organs. But despite its importance, many people don’t get enough through their diet.1 Magnesium supplements can be a great way to help fill in the gap, but with so many different types out there, it can be hard to know which might be right for you.

Here are 8 kinds of magnesium—and the different ways they may be able help!

1) Magnesium glycinate: to ease your mind & body

You’ve probably heard of magnesium glycinate; it’s one of the most popular magnesium supplements. This combination of magnesium and glycine, an amino acid, is known to be easily absorbed by your body without upsetting your digestion. It helps promote muscle relaxation and soothe tension, and may help relieve mild mood changes that come with PMS. Need a restful night’s sleep? Magnesium glycinate may help by relaxing your muscles and mind!2

2) Magnesium Citrate: to help you stay regular

Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it’s well-absorbed in your digestive tract. This form—magnesium bound to citric acid—is often used by doctors as a way to clean your stool ahead of surgery or colonoscopies. If you’re getting constipated from time to time, this one may provide some relief—but make sure you check with your healthcare provider first; it can work like a laxative in high doses!3,4

3) Magnesium Lactate: to get your levels up

If you’re low in magnesium, your doctor may recommend magnesium lactate. It’s easy on your digestive system and is usually better tolerated in large doses than other forms.3,4 For this reason, it’s often used to correct magnesium deficiencies. You’ll also find this type in some common fortified foods (think breakfast cereals, dairy products and bread).

4) Magnesium Malate: for mood and energy

Magnesium malate is a compound of magnesium and malic acid found naturally in fruits. If you’re feeling tired, this may be your ticket – it’s thought to help improve mood and energy while having a calming effect.3,4

5) Magnesium Sulfate: for muscle soreness and cramps

Ever used Epsom salt? Then you’ve used magnesium sulfate! If you’re an athlete or tend to get sore muscles, soaking in a warm bath with this compound may give you some relief.3 While there isn’t enough research to prove that your skin actually absorbs magnesium in the bath, some medical professionals still swear by it as a way to help relax your muscles.

6) Magnesium Chloride: for all-around support

If you’re looking for a multi-purpose magnesium supplement, magnesium chloride might be the way to go. It’s an easily absorbed magnesium used to relieve mild heartburn, occasional constipation or muscle cramps.4,5 You can find magnesium chloride in a range of forms like oral supplements, bath salts, lotions/creams and oils.

7) Magnesium Taurate: for heart health

Magnesium plays a key role in supporting your heart. Like all muscles in your body, your heart depends on interactions with calcium and magnesium to contract and relax. Magnesium taurate includes the amino acid taurine, which also promotes heart health. Though more research is needed, this may be the best form to support your ticker.6

8) Magnesium Oxide: for mild heartburn and indigestion

Ever heard of milk of magnesia? This is its fancier scientific name. When combined with water, magnesium oxide turns into magnesium hydroxide, a compound that’s commonly used to pull fluid into the intestines and get things moving—and to reduce feelings of heartburn, indigestion and sour stomach.4

Read next: 8 foods high in magnesium from a nutritionist

About Mackenzie:
Mackenzie is a Nutritionist with a Bachelor of Science in Food, Nutrition, and Dietetics from Illinois State University. Her passion is to help educate others on how to live healthier lives one supplement at a time. 

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. Office of dietary supplements – magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  2. Razak MA, Begum PS, Viswanath B, Rajagopal S. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxid Med Cell Longev. 2017;2017:1716701. doi: 10.1155/2017/1716701. Epub 2017 Mar 1. Erratum in: Oxid Med Cell Longev. 2022 Feb 23;2022:9857645. PMID: 28337245; PMCID: PMC5350494.
  3. Miller K. 9 Different Types of Magnesium, Plus What They’re Used For. Mbghealth, 2021.
  4. Ates M, Kizildag S, Yuksel O, et al. Dose-dependent absorption profile of different magnesium compounds. Biol Trace Elem Res. 2019;192(2):244-251.
  5. Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017 Nov;13(4):260-278. doi: 10.2174/1573401313666170427162740. PMID: 29123461; PMCID: PMC5652077.
  6. Abebe W, Mozaffari MS. Role of taurine in the vasculature: an overview of experimental and human studies. Am J Cardiovasc Dis. 2011;1(3):293-311. Epub 2011 Sep 10. PMID: 22254206; PMCID: PMC3253515.
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What is melatonin? An intro from a nutritionist

by Briana, BSN

One sheep, two sheep, three sheep…sound familiar? Some people are lucky enough to fall asleep as soon as their head hits the pillow, but for others, getting quality sleep can be a real challenge. And if you struggle with sleep, you may have considered trying melatonin – but what exactly is it? And how does it help?  

Let’s find out! 

What is melatonin? 

Melatonin is a naturally occurring hormone that your body produces mainly in the pineal gland, right in the center of your brain. It’s known as your sleep hormone because it plays an important role in your body’s circadian rhythm—your natural sleep-wake cycle—helping nudge your body into sleep mode.1    

How does melatonin help? 

Melatonin is often referred to as the ‘hormone of darkness’ because it’s secreted at night. During the day, sunlight deactivates your pineal gland, causing melatonin levels to drop and making you feel energized. In the evening, your pineal gland comes back online, once again making and releasing melatonin, causing levels to slowly rise and making you feel tired. Your melatonin generally peaks in the middle of the night—when you should be sound asleep—and then gradually falls after that.2 

If you find yourself tossing and turning some nights, supplementing with melatonin may help by promoting restful sleep and restoring a healthy sleep schedule. But understand that it works more like a dimmer than an on/off switch; it won’t put you out immediately, but rather tells your body it’s time to get ready for bed. It’s thought to be especially helpful if you travel often and experience jet lag or work night shifts.3  

PRO TIP: Take melatonin at least an hour before settling into bed. This gives your body the time it needs to digest and absorb the supplement, ensuring it’s at the right level in the wee hours of the night! 

Is melatonin safe? 

Melatonin supplements are generally considered safe, as long as you take it in small doses (0.5-3mg) for a short period of time.4 Taking it long-term or at too high a dose may make you dependent and potentially override your body’s natural melatonin production. If you’ve found melatonin helpful for sleep, it’s best to take a break after a month or so. 

Does melatonin have benefits other than sleep? 

This might surprise you: Besides its ability to help regulate your body’s internal clock, melatonin is also a potent antioxidant that fights harmful free radicals and promotes a healthy inflammatory response. This can be good for your immune system and even your eye health!2,5  

Is melatonin found in food? 

We usually think about melatonin as a supplement, but it can also be found in your pantry! Some good food sources include: Tart cherries, goji berries, eggs, milk, nuts and fish.3 These won’t necessarily make you sleepy, but they can help support your body’s melatonin production. 

 

About Briana 

Briana is a Nutritionist with a degree in Nutritional Sciences from Mansfield University of Pennsylvania. She has a passion for educating others about the importance of Nutrition, and the power of a progressive relationship with diet and wellness.  

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. Reiter RJ, Tan DX, Galano A. Melatonin: exceeding expectations. Physiology. 2014;29(5):325-333.https://journals.physiology.org/doi/full/10.1152/physiol.00011.2014?view=long&pmid=25180262
  2. Pandi-Perumal SR, Srinivasan V, Maestroni GJM, Cardinali DP, Poeggeler B, Hardeland R. Melatonin.: Nature’s most versatile biological signal? FEBS Journal. 2006;273(13):2813-2838. https://febs.onlinelibrary.wiley.com/doi/full/10.1111/j.1742-4658.2006.05322.x
  3. Melatonin: what you need to know. NCCIH. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
  4. Hack LM, Lockley SW, Arendt J, Skene DJ. The effects of low-dose 0.5-mg melatonin on the free-running circadian rhythms of blind subjects. J Biol Rhythms. 2003 Oct;18(5):420-9. doi: 10.1177/0748730403256796. PMID: 14582858.
  5. Contributors WE. Foods high in melatonin. WebMD. https://www.webmd.com/diet/foods-high-in-melatonin
  6. Li L, Gang X, Wang J, Gong X. Role of melatonin in respiratory diseases (Review). Experimental and Therapeutic Medicine. 2022;23(4):1-9. https://www.spandidos-publications.com/10.3892/etm.2022.11197
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