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Digestion Vitamin 101

5 min read

Benefits of the Digestive Balance Blend from a dietitian 

three herbal teas in a row

What ruins an amazing, delicious meal? Gut issues. It’s a feeling no one welcomes and we can all live without: gas, bloating and indigestion to name a few. While these symptoms aren’t always avoidable, there’s small shifts we can make to our day-to-day ritual to ease them and ensure our gut is staying healthy. A balanced diet, lifestyle and adding Persona’s Digestive Balance Blend with dietitian-approved supplements can help support your gut.* 

Why Digestive Health Matters 

Your gut is a thriving ecosystem: it homes trillions and trillions of microorganisms like bacteria – both good and bad that together make up your gut microbiome. And the nature of it can have a powerful effect not only on digestion, but your overall health.  

The gut is intricately linked to other processes in your body, like your immune system, heart, sleep, skin, hormones – and even your mood!1,2 A balanced gut, meaning a healthy ratio of good to bad bacteria allows these processes to work at its best.

But as you may expect, this ratio can be thrown off by a list of factors, including diet, stress or your environment. Left unchecked, you’ll not only experience obvious symptoms of bloating, gas or irregular bowel movements, but it can also trigger a response that weakens your gut lining. This can make you more susceptible to mood shifts, fatigue, poor immunity and more.3 

What is the Digestive Balance Blend? 

Whether you’re looking for natural ways to reclaim your gut health or just want to maintain its wellness, the Digestive Balance Blend can help. It includes 4 supplements that help soothe and promote a healthy gut microbiome.*  

Daily Probiotic 

The key to good gut health is to keep the microbes that live in your gut happy. Adding a probiotic to your daily ritual helps introduce new, living microorganisms that partner with the *already* good guys living in your gut to ensure the gut flora remains at a well-balanced ratio.  

Probiotics paired with a roughage-rich diet works best – the non-digestible fiber aka prebiotics feeds the good bacteria you have. This gives them the opportunity to thrive and helps stimulate their growth. 

Peppermint Plus 

Peppermint is your post-meal ally. While it’s most often touted for its ability to freshen breath, ingesting it as a supplement or tea offers another benefit: it supports your digestive tract. In fact, peppermint has long been used as a carminative (helps expel internal gas and reduces toots) in herbal remedies because of its potent oils, specifically menthol.*  

Menthol is the active oil in peppermint that helps reduce gut spasms that cause discomfort and encourages the gut to relax.4* When your gut is relaxed it’s able to digest food better, reducing symptoms of gas, bloating or indigestion after meals. 

Aloe Plus 

You’re probably already familiar with all the benefits that aloe offers for your skin after spending too many hours in the hot sun (…always wear SPF!). Think: helps soothe, cool and hydrate.  

But one of its lesser known benefits: aloe helps your gut too.* This succulent plant promotes a healthy inflammatory response and fends off free radicals – harmful substances that can damage cells when their numbers get too high.5* Plus, aloe contains Fructooligosaccharides or FOS for short, a type of prebiotic fiber that helps maintain the good bacteria and promotes regularity – it helps keep things moving along and out*…if you catch our drift. 

Ginger Extract 

This super root has a reputable history to support gut health – whether settling an upset tummy or aiding with nausea, ginger is well-praised for its series of gut-friendly benefits.* The most notable element is its natural oil: gingerol, which not only gives the root its spicy flavor, but aids with gastrointestinal motility, meaning the rate your body digests food.* Slow motility can lead to bloating, gas and affect your body’s ability break down your meal and absorb nutrients.  

Pro Tip: Take ginger before your meal to obtain all the benefits.  

Takeaway 

Digestion is an incredibly complicated process – beginning in your mouth and ending in your rectum….and impacts many processes in your body along the way. Paired with a healthy diet and lifestyle, the Digestive Balance Blend can give your gut the tools it needs to perform at its best to influence not only your gut, but your overall health!* 

What about digestive enzymes? Read probiotics vs. digestive enzymes

About Hayley   

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

Interested in supplements, but not sure where to start? Reach out to one of our experts, or take our free nutrition assessment, to learn exactly what nutrients would work best for your diet and lifestyle. 

*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. Zhang YJ, Li S, Gan RY, Zhou T, Xu DP, Li HB. Impacts of gut bacteria on human health and diseases. Int J Mol Sci. 2015 Apr 2;16(4):7493-519. 
  2. Terry N, Margolis KG. Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance. Handb Exp Pharmacol. 2017;239:319-342. 
  3. Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019 Aug;28:105-110.   
  4. Cash BD, Epstein MS, Shah SM. A Novel Delivery System of Peppermint Oil Is an Effective Therapy for Irritable Bowel Syndrome Symptoms. Dig Dis Sci. 2016;61(2):560-571. 
  5. Foster M, Hunter D, Samman S. Evaluation of the Nutritional and Metabolic Effects of Aloe vera. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 3. 
  6. Sabater-Molina M, Larqué E, Torrella F, Zamora S. Dietary fructooligosaccharides and potential benefits on health. J Physiol Biochem. 2009 Sep;65(3):315-28 

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Sleep Your wellness journey

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4 tips for a night routine to help you unwind 

woman reading a book in bed with her dog

Have you ever spent over an hour trying to fall asleep? Counting down the time with every passing minute until that dreadful alarm wakes you? Maybe you counted sheep forward then backward, but nothing helped. If quality shuteye is a constant struggle, creating an unwinding routine at night might help. A consistent night routine is one of the best self-care practices we can do to help prep us for bed. Here’s 4 tips to help you get started. 

First, why is a night routine important? 

When you’re awake – your mind and body speeds through the day at 500 miles per hour. You move from one task to the next with minimal breaks to get all your to-dos done. So, it’s not surprising that your body may need time to slow down. A night routine involves the practice of setting aside time (about 60-90 mins) for your body and mind to unwind, relax and prep for peaceful slumber.  

1. Dim the lights and refrain from using electronic devices 

Your classic bedtime routine might include: brushing your teeth, washing your face and then scrolling through reels in bed. And while this might be your time to catch up on recent trends, it might be affecting your sleep…not in a good way. Exposure to blue light at night can suppress the production of melatonin, a sleep hormone your body makes.1 What’s more, both light and darkness affect your circadian rhythm (sleep-wake cycle) which help carry out essential processes in your body. Staying away from screens at least 30 minutes before bed can help your body to relax and promote better zZz’s. 

2. Bedtime stories are not just for kids 

If you loved bedtime stories as a kid – try adding stories to your nightly ritual. Bedtime stories help distract your mind from the countless thoughts and worries of your busy day.  

You can try listening to a podcast or give audiobooks a go! If you’re a reader, books work well too – but resort to old-school habits with a hardcover and actual paper. E-readers may be convenient, but the light can affect your circadian rhythm and make you less alert in the morning.2  

3. Enjoy your favorite tunes, and better yet, sing like no one’s listening! 

“Music washed away from the soul the dust of everyday life.” – Berthold Auerbach 

I know I’m not the only one who feels better (and lighter) after belting out the lyrics to the songs I love most. Creating a playlist that helps calm you after a long and tiring day will not only help lighten your mood but listening to music before bed can positively impact sleep quality, sleep efficiency and energy too.3  

4. A warm shower works wonders 

Want another reason to soak under the water for a tad bit longer? Whether it be a bath or a shower, warming your palms and feet helps set the tone for your body that it’s time for bed. Not only does it feel like you’re washing away the day’s stress, but the warmth of the water promotes the dilation of blood vessels in the skin, which can induce a feeling of calm and sleepiness.4 The caveat: for some, a hot shower can be relaxing while for others it can be energizing, so you’ll need to find a temp that works best for you. 

Takeaway 

In a perfect world, we’d all fall asleep as soon as our head hits the pillow. But most of us need time to relax and prepare for bed. Small shifts in your night routine can help your body to unwind for a better night’s rest. Your night routine should include activities that you enjoy but are also relaxing. 

For more relaxing techniques, read How does yoga relieve stress?

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

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

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

References:

  1. Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. Endocrinology. 2010;152(2):742-742. doi:10.1210/endo.152.2.zee742  
  2. Chang A-M, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting ereaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences. 2014;112(4):1232-1237. doi:10.1073/pnas.1418490112  
  3. Lai H-L, Good M. Music improves sleep quality in older adults. Journal of Advanced Nursing. 2006;53(1):134-144. doi:10.1111/j.1365-2648.2006.03693.x  
  4. Harding EC, Franks NP, Wisden W. Sleep and Thermoregulation. Current Opinion in Physiology. 2020;15:7-13. doi:10.1016/j.cophys.2019.11.008  

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Digestion Your wellness journey

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A guide to good gut health from a nutritionist

produce spread out on the counter

Whether it’s the post-meal bloat or feeling backed-up, tummy troubles can *really* wreck your day. Your gut is a lot more than just a place for breaking down food – in fact, good health isn’t possible without a well-running digestive system. By looking after your gut, you’re also looking after your mood, brain, immune, heart, skin health and more.  Here’s 9 ways to keep it in tip-top shape.  

First, why is gut health important? 

Your gut is linked to all kinds of different functions in your body. So when your gut is off, it’s not only your belly that takes the brunt of issues. Think of your gut microbiome as a “gut garden” that hosts trillions of microorganisms like bacteria, fungi and even viruses that influence digestion and other parts of your health. Some of these microorganisms are beneficial and good, while others are bad and can poorly impact your health. Ensuring you have a healthy ratio of the good and bad can influence your overall wellness.  

1. Eat fermented foods 

One way to encourage good gut health is to add fermented foods into your diet. The good bacteria that naturally live in your gut are also found in foods like: yogurt, kimchi, kombucha, sauerkraut and miso. Adding these foods regularly into your diet can boost the number of these beneficial bacteria and strengthen your gut microbiome.  

2. Consider a probiotic  

If fermented foods aren’t your favorite – try a daily probiotic instead. Probiotic supplements contain beneficial, living microorganisms like the ones in your gut and in fermented foods. Probiotics can help rebalance and reshape your microbiome. There’s different strains of probiotics that offer different benefits to your health – some support your gut intestinal barrier and skin health1, some mood and stress2, while others promote immune health.* So it’s best to identify what areas of support you need when starting a new probiotic supplement. (Here’s a full guide on probiotics from our dietitian.)  

3. Focus on fiber  

Fiber is an indigestible type of carbohydrate, meaning your body can’t fully break it down. It’s naturally found in fruits, vegetables, nuts, seeds, beans and grains. So while filling half your plate with greens might not be the best part of your meal, it does help protect the mucus layer in your digestive tract and adds bulk to help keep things moving along.3  

Plus, fiber is often referred to as prebiotics – it ferments in your digestive tract and feeds the probiotics (good bacteria) to stimulate their growth to promote a healthy digestive tract and supports your body to absorb certain nutrients according to a study!4  

4. Up the fruits and veggies  

Fruits and veggies are not only naturally high in good-for-you-gut fiber, but they also contain substances called polyphenols, which give them their vibrant color and taste. A reason kale or berries are seen as superfoods – the brighter their color, the more polyphenols they offer. Polyphenols increase the presence of several strains of good bacteria to support the overall health of your gut5. So while iceberg lettuce might have a milder taste – next time try mixing half your salad with some spinach or kale for the gut-boosting benefits. 

5. Moderate your (red) meat intake  

Sorry to all the enthusiastic carnivores, this one’s directed at you. In addition to lacking fiber and those gut-loving polyphenols, red meat can be high in saturated fat, which is tough on your gut and your heart. Too much red meat can reduce good bacteria that aid in metabolism, while increasing bad bacteria that have harmful effects on health6. Not just that, but a diet too high in red meat may also be linked to higher rates of intestinal inflammation7. But that doesn’t mean you can’t enjoy your favorite cut of steak – just eat it in moderation and balance it with other healthy options.  

6. Limit alcohol   

It’s not just your liver that takes a hit from those happy hour drinks. Alcohol is absorbed in your small intestine, and while a drink here and there isn’t bad for most, too many drinks can affect the integrity of the protective mucus layer in your gut8. This not only disrupts the balance of good and bad bacteria in your digestive tract but can also lead to inflammation and poor absorption of vital nutrients. It’s best to limit to one-drink a day for women and two for men. 

7. Cut down on sugar  

You’re probably already aware of some of the effects too much refined sugar can have on your body. What’s surprising is that too much sugar can also cause an imbalance of gut bacteria. Sugar feeds and promotes harmful microbes, increasing bad bacteria and reducing good bacteria. This imbalance of microbes may lead to inflammation and affect the lining of your intestine9 leading to a list of annoying symptoms. Think: poor mood, energy, skin and hormone health. Like everything else, eating a piece of cake or candy once in awhile won’t harm your gut – but it’s better to opt for natural sweet foods like fruit to satisfy those cravings. 

8. Manage stress 

Stress impacts all parts of your body, including your gut. When times are tough, your body releases stress hormones, like cortisol. If left unchecked, cortisol can disrupt your gut microbiome, which can lead to a slew of unwanted symptoms like poor mood, brain fog, compromised immune health and more.  Although you may not be able to control all the curveballs life throws your way, it’s best to find ways to help cope and manage stress. Walking outside, journaling, reading a book or meditating are all good methods to help with calming and relaxation.   

9. Be mindful of your antibiotic use 

Antibiotics are a lifesaving advancement in modern medicine that completely changed how bacterial infections are treated, but they’re not free of caveats. You’re probably familiar with these drawbacks if you’ve ever had to make a frantic run to the restroom after being treated for an infection! This is because antibiotics work by killing harmful bacteria, but in the process, they also get rid of good bacteria.10 If you do have to do a round of antibiotics, it’s best to discuss with your healthcare provider if starting probiotic supplementation is a good option to help negate some of the negative effects.  

What are other ways to support gut health? Read 8 tips to help reduce bloating and gas 

About Laura 

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

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

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

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

References:

  1. Kim SK, Guevarra RB, Kim YT, et al. Role of Probiotics in Human Gut Microbiome-Associated Diseases. J Microbiol Biotechnol. 2019;29(9):1335-1340. doi:10.4014/jmb.1906.06064  
  2. Kim CS, Cha L, Sim M, et al. Probiotic Supplementation Improves Cognitive Function and Mood with Changes in Gut Microbiota in Community-Dwelling Older Adults: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. J Gerontol A Biol Sci Med Sci. 2021;76(1):32-40. doi:10.1093/gerona/glaa090  
  3. Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012  
  4. Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients. 2013; 5(4):1417-1435. https://doi.org/10.3390/nu5041417  
  5. Marchesi JR, Adams DH, Fava F, et al. The gut microbiota and host health: a new clinical frontier. Gut. 2016;65(2):330-339. doi:10.1136/gutjnl-2015-309990  
  6. Jandhyala SM, Talukdar R, Subramanyam C, Vuyyuru H, Sasikala M, Nageshwar Reddy D. Role of the normal gut microbiota. World J Gastroenterol. 2015;21(29):8787-8803. doi:10.3748/wjg.v21.i29.8787  
  7. Bolte LA, Vich Vila A, Imhann F, et al. Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome. Gut. 2021;70(7):1287-1298. doi:10.1136/gutjnl-2020-322670  
  8. Bishehsari F, Magno E, Swanson G, et al. Alcohol and Gut-Derived Inflammation. Alcohol Res. 2017;38(2):163-171.  
  9. Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020; 12(5):1348. https://doi.org/10.3390/nu12051348  
  10. Ramirez J, Guarner F, Bustos Fernandez L, Maruy A, Sdepanian VL, Cohen H. Antibiotics as Major Disruptors of Gut Microbiota. Front Cell Infect Microbiol. 2020;10:572912. Published 2020 Nov 24. doi:10.3389/fcimb.2020.572912  

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Exercise and stress: 4 tips to work it out from a dietitian 

woman doing a push up on a mat

Feeling stressed? You’re not alone. More than half of Americans struggle with some level of stress every day.1 And while the cause of stress isn’t always the same, there is one thing we can all do to help manage it: exercise. Working out not only helps boost your overall wellness, but it helps your brain produce endorphins, a type of hormone that reduces stress and promotes the feeling of pleasure.2 

Follow these tips to learn how to start exercising regularly to manage your stress.  

Tip #1: Set SMART goals

When it comes to starting a new workout routine, it’s easy to be all-or-nothing. We imagine ourselves needing to spend hours at the gym to work out every muscle in our body. If we can’t do that – we don’t do it at all. The American Heart Association recommends 150 minutes of moderate to intense exercise or 75 minutes of vigorous exercise each week.3 Even that can be intimidating, but you don’t have to jump in blindly. A better option: approach your goals strategically to make long-lasting changes.  

Set SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound goals. 4  

In other words, create smaller, reasonable goals that are well-defined and relevant to your main goal, and make sure you can track progress to know when you’ve reached the finish line.

For example, a not-so-smart goal would be, “I will exercise more in the new year,” while a SMART goal would be, “I will go on a 30-minute brisk walk after work 4 times a week for the next month.” Use the SMART goal method to help start making small shifts in your day-to-day routine to help manage stress. 

Tip #2: Do what you love 

Despite how many times your BFF tries to convince you to tag along her AM jog and that you’ll feel great the rest of the day – if you loathe every minute and step of that run, it’s not going to last. You don’t have to run (unless if you like it!) or do exercises that make you feel stressed out just thinking about them. You have options! Find activities YOU have fun with and enjoy doing. If you’re not sure what you enjoy yet, here’s some ideas to help get you started: 

  • Join your local gym and try out different group classes  
  • Connect with a trainer and give weightlifting a shot 
  • If you prefer working out at home, you can access thousands of videos online and strength train or do aerobic exercises with little to no equipment 
  • Walking is also a simple and effective activity that you can do just about anywhere, anytime 

No matter what form of exercise you choose, make sure it’s something you look forward to and it’ll become a stress-reducing habit in no time. 

Tip #3: Change your mindset

Too often we connect exercise to just tipping the scale, but it has so many other benefits beyond that. It improves your heart, immunity, gut and joint health to name a few. While dropping a belt size can be a motivating factor, but if that’s your *only* reason for working out, it can easily feel like a chore and add to stress.

Plus, the lifestyle often won’t last long. It’ll feel like something you have to do instead of something you get to do to feel good and stay healthy. Reach your goals by building a positive relationship with exercise and focus on long-term health benefits like building muscle and bone strength, reducing disease risk, and of course, managing your stress.   

Tip #4: Fuel your body correctly 

As you make changes to your activity level, you might need to alter your diet too. It’s important to ensure you’re fueling your body not with just enough food but also the right nutrients. The last thing you want is to run out of energy mid-set. The type of fuel needed will depend on the type of exercise you’re doing, but in general, it’s important to get enough protein, carbs, healthy fats and water.  

In short: Choose nourishing foods to fuel your workouts, support recovery from the physical stress caused by exercise, and your overall daily stress levels.5,6  

If you want some additional nutrient support to aid your workouts, read 5 best supplements for exercise recovery. 

About Tannaz 

Tannaz is a Registered Dietitian (RD) with a Bachelor of Science in Nutritional Science and Dietetics from San Jose State University. She is experienced in providing nutrition care to individuals and communities of various backgrounds and is passionate about using evidence-based science to make nutrition accessible and sustainable for everyone. 

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

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

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

References:

  1. Boyd, D. (2022, March 30). Daily Life. The American Institute of Stress. https://www.stress.org/daily-life 
  2. Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003 
  3. American Heart Association Recommendations for Physical Activity in Adults and Kids. (2022, July 28). www.heart.org. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults 
  4. Bovend’Eerdt, T. J., Botell, R. E., & Wade, D. T. (2009). Writing SMART rehabilitation goals and achieving goal attainment scaling: a practical guide. Clinical Rehabilitation, 23(4), 352–361. https://doi.org/10.1177/0269215508101741 
  5. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006 
  6. Food and mood: how do diet and nutrition affect mental wellbeing? (2020). BMJ, m4269. https://doi.org/10.1136/bmj.m4269 

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4 tips to manage stress-related weight gain 

someone standing on a scale

Whether you’re slogging through long days at work, worried about making ends meet, or getting frustrated at stop-and-go traffic, stress is a feeling that we all know *too* well.  And when we feel stress more often than not, most of us start to feel its unpleasant effects, like weight gain. There are a series of reasons why we gain a few extra pounds when we’re under pressure, but that doesn’t mean we need to go up a jean size whenever life feels a bit much (but hey- it happens!). There are small changes we can make to our day-to-day routine to help us stay in shape. Keep reading to learn how to minimize the effects of stress-related weight gain. 

1. Maintain healthy cortisol levels 

If you’re not familiar with cortisol, here’s the gist: it’s your body’s main stress hormone and it plays a major role in orchestrating your body’s main functions, like eating.  When you’re stressed, cortisol tells your body that it’s time to fuel up. Ever notice that when your stress increases, so does your appetite for ultra-sugary processed foods like chips, cookies, or ice cream? No shame in the stress munchies! But while these foods give a short boost in energy, they wont fill you up and the energy is short-lived… a reason you keep going for more. What makes matters worse, cortisol triggers your body’s metabolism to slow down so energy can be used elsewhere (to fight whatever threat is ahead of you).1  

Expert tip: To help reduce cravings and snacking, eat enough protein and healthy fats to keep you fuller longer. Adding adaptogens like ashwagandha, CBD or fermented ginseng to your daily routine can also lend a hand to help keep your cortisol in check. 

2. Make movement a priority 

It’s no secret that regular exercise helps prevent unwanted weight gain. Not only does it help manage cortisol levels, promote better sleep and boost your basal metabolic rate2 (the number of calories you burn at rest), but it also helps your body to be more resilient to everyday stressors according to one study.3 What does that mean? When you’re lifting weights at the gym or jogging outside, these workouts imitate the effects of stress, like your fight-or-flight response and helps your body to practice coping through it to minimize its negative effects.  

If lifting weights or running isn’t your thing – don’t worry! You don’t have to do an intense workout to reap the benefits. Simple activities that you’ll stick to for a while are best. Not sure where to start? Try taking a walk during your lunch break, following a yoga video at home, or joining a fitness class – these are all great ways to get started. 

3. Practice mindful eating 

Ever sit down to eat while watching your favorite show or scrolling through IG reels, only to realize you’ve finished your meal without noticing? Decompressing with some screen time during your meal isn’t necessarily a bad habit, but if you can’t remember if you actually chewed your food or inhaled it – or even what you ate, it’s a sign you may be out of tune with your hunger and fullness cues. This can lead to overeating and weight gain.  

Instead of zoning out to your phone or the TV, try mindful eating. Eating mindfully means limiting distractions, paying attention to your surroundings and giving your full attention to the food on your plate. Not only can mindful eating aid with portion control and improved eating patterns to help manage weight4, but it also allows you to fully enjoy your meal and every bite…because it’s probably quite delicious!  

4. Get enough sleep 

Whether you’re staying up late trying to meet a deadline or the list of tasks you have waiting in the morning is keeping you up – not getting enough snooze time can add to weight gain. Lack of sleep can elevate cortisol, which can lead to increased appetite. What’s more, skimping out on those zZz’s also causes an imbalance in your appetite hormones ghrelin (signals your body’s hunger cues) and leptin (tells your body its full). When these appetite-regulating hormones are thrown off, it’s easy to overeat since it may be harder to recognize when you’ve had enough. 5  

Expert tip: For a better night’s rest, try keeping your bedroom a bit cooler than usual and unplug from electronics at least an hour before bed.  

What supplements can help with stress and weight gain? Read 5 supplements to help manage stress-related weight gain 

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

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

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

References:

  1. Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2022 Aug 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/ 
  2. Molé PA. Impact of energy intake and exercise on resting metabolic rate. Sports Med. 1990 Aug;10(2):72-87. doi: 10.2165/00007256-199010020-00002. PMID: 2204100. 
  3. Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults. Front Physiol. 2014 May 1;5:161. doi: 10.3389/fphys.2014.00161. PMID: 24822048; PMCID: PMC4013452. 
  4. Daubenmier J, Kristeller J, Hecht FM, Maninger N, Kuwata M, Jhaveri K, Lustig RH, Kemeny M, Karan L, Epel E. Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. J Obes. 2011;2011:651936. doi: 10.1155/2011/651936. Epub 2011 Oct 2. PMID: 21977314; PMCID: PMC3184496. 
  5. 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 

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Stress & Mood Vitamin 101

5 min read

Does fermented ginseng help relieve stress? 

Guy sitting on bench

Let’s start with the obvious- life is stressful. From jam-packed schedules, to never ending to-do lists, we demand a lot from our mind and body every day. Through all the busyness though- many of us forget to devote time to managing our stress. Fortunately, there are easy ways to help keep your body resilient to the demands of life. While tweaking your diet, sleeping and exercising are all great ways to keep stress in-check, adding adaptogens like fermented ginseng may also help your body maintain a healthy level of resilience.*  

Read on to learn how fermented ginseng can help with managing stress. 

First, what is fermented ginseng? 

Ginseng is an adaptogenic root native to Asia and North America. It’s been long used in traditional remedies to promote energy, mood, immunity and more.1 Though there are many different types and species of ginseng, not all are created equal. The most hailed to boost wellness are: Asian (Korean) ginseng aka Panax ginseng and American ginseng aka Panax quinquefolius.  

And while the super root itself offers a series of health benefits; the fermented form of ginseng offers an added bonus! The yeast in fermented ginseng makes it easier for your body to break down and absorb its nutrients – so you’re able to reap the most benefits.  

How does fermented ginseng work when you’re stressed? 

Ginseng is rich in antioxidants to help ward off free radicals (substances that can cause harm when they start to build up) and reduce stress-related symptoms like fatigue, poor mood and brain fog.* While both types of ginseng are beneficial, Asian ginseng is believed to be more stimulating compared to the milder effect of American ginseng by oxygenating your body to boost circulation and support your mood and energy.*  

But what makes Asian and American ginseng the most praised for wellness? Well, the Panax species have a unique compound called ginsenosides. This compound is what gives Panax ginseng its stress easing effects.  

How it works is a little complex. In fact, researchers are still trying to nail down the exact science of it. But here’s what they have so far: it’s believed to help balance the hypothalamic-pituitary-adrenal (HPA) axis in your brain when stressed.2 

It works like this: Your HPA axis controls the production of hormones like cortisol, your main stress hormone. While cortisol is beneficial in healthy amounts (it plays a vital role in the process of learning, memory and mood), an excess amount of cortisol can cause a host of unwanted symptoms like fatigue, poor mood, sugar cravings and more. Ginsenosides are thought to help keep your HPA axis in check to ensure cortisol isn’t being over produced.  

Note: Not all ginsengs have ginsenosides, Siberian ginseng, which is another common species, does not include ginsenosides so won’t provide the same effect.  

Takeaway 

Ginseng offers a myriad of health benefits, especially when you’re feeling weighed down from everyday stressors. Fermented Asian ginseng or Panax ginseng in particular is well absorbed and can best support your body both physically and mentally* due to its unique compound: ginsenosides. 

What activities help relieve stress? Read How does yoga help relieve stress?

About Agnes  

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

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

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

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your healthcare 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. Baeg IH, So SH. The world ginseng market and the ginseng (Korea). J Ginseng Res. 2013;37(1):1-7. doi:10.5142/jgr.2013.37.1 
  2. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant Adaptogens-History and Future Perspectives. Nutrients. 2021;13(8):2861. Published 2021 Aug 20. doi:10.3390/nu13082861 

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Stress & Mood Your wellness journey

5 min read

5 surprising effects of stress 

man appearing stressed holding his eye glasses

Whether stress is something you experience from time to time, or if it may as well be part of your love language (ours is presents), we can all agree that stress is unavoidable. But even though stress is a normal part of all our daily lives, we shouldn’t let it go unchecked. If left unmanaged, stress can take a toll on your physical and emotional wellbeing. Here’s 5 surprising effects of stress and tips on how to manage it. 

1. It can influence eating patterns 

Ever mindlessly snack your way through a full bag of chips or maybe just one piece of cake suddenly turns into 3? Stress eating is a common way to cope with stress. And yeah, it makes sense for your eating patterns to change when you’re stressed out- you may have less time or less energy to devote towards preparing healthy foods. But there’s also a physiological reason you gravitate towards carbohydrate rich bites.  

Stress ramps up your body’s cortisol production. This infamous stress hormone influences a variety of different processes in your body, including your appetite – especially for high sugar and processed foods.1,2   

Though cortisol may be telling your body it needs quick, easy fuel – it’s best to ensure you’re getting a well-rounded diet that includes plenty of fruits, vegetables and protein to help your body function at its best. You know the classic saying: have your cake but eat your broccoli too!  

2. Stress can affect activity levels 

Sure, exercise can be a great way to relieve stress but even the most committed gym goers might find it hard to stick to their routine when their stress levels are at a high. Why?  Because stress sets off our fight or flight response (think: high adrenaline and cortisol levels). If you’re in fight or flight mode for a long period of time, you’re going to feel the effects- cue both mental and physical exhaustion.    

So, what’s the cure for stress induced couch potato syndrome? (Don’t Web MD it. We just made it up) Exercise! Even though it might be the last thing you want to do- adding exercise into your weekly routine helps reduce stress hormones like cortisol and encourages the production of endorphins, your feel-good chemicals released by your brain. Plus, exercise can also promote better sleep at night giving you more energy during the day. So, while getting cozy on the sofa might be more tempting than lifting weights at the gym or going for a walk, moving your body regularly can help you manage stress.3 

One little caveat: If you’re feeling totally tapped, don’t push it.  Dragging through workouts is a sign that you need to give your body some rest. If that’s the case, stick to restorative activities like stretching or yoga.  

3. Stress can affect memory 

Ever drive away with your cup of coffee still sitting on top of your car? Same. And somehow that happens when you needed that cup of coffee the most. When you’re juggling too many tasks, it’s only natural that your focus and train of thought derails. Stretching yourself too thin can lead to exhaustion and impact your memory and ability to focus. You may even feel like you’re lost in a thick cloud of brain fog.4 Everyday tasks like remembering where you parked your car or where you put your wallet can be harder to recall (pssst your wallet might be in your fridge).  A cloudy mind is a sign that your body is begging you to slow down, take a breath, rest and resolve the stressor. 

4. It can worsen skin problems 

To add to your list of worries and annoyances…ever notice that when life feels a bit much, it shows on your skin? Ugh! Why?! 

While everyone gets pimples or blemishes at times, stress can actually trigger acne, according to one small study. And the more stressed the person was, the higher the severity of their acne.5 Though researchers are still trying to figure out why this happens, they think that a change in your stress hormones, oil and grease buildup and diet have something to do with it. 

So even after a long day, don’t skip the skin care. Wash your face and take a deep breath. Managing your stress will help keep those pesky pimples at bay.  

And next time you get a blemish that pops up before a big presentation—just know it’s your body’s way of saying “wow, you’ve been working really hard lately!” 

5. It can reduce libido  

You’ve probably found that when you’re busy, you’re not really in the mood to get busy. There’s a reason for that. Stress can influence your libido. Remember our good friend cortisol? Among the long list of things cortisol impacts, it can also suppress hormones that boost sexual desire. People who experience high or long-term stress tend to have lower levels of arousal, according to one study.6  

And if you’re slurping oysters and munching on chocolate in hopes of boosting your sex drive- the science says: don’t bother. Instead, try managing your stress levels through regular exercise, diet, and rest.   

Is stress impacting sleep too? Read 6 ways to improve your sleep, naturally

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

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

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

References:

  1. Chao AM, Jastreboff AM, White MA, Grilo CM, Sinha R. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring, Md.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/. Published April 2017. Accessed December 6, 2022. https://www.ncbi.nlm.n 
  2. Oliver G, Wardle J. Perceived effects of stress on food choice. Physiol Behav. 1999;66(3):511-515. doi:10.1016/s0031-9384(98)00322-9 
  3. Stults-Kolehmainen MA, Sinha R. The effects of stress on physical activity and exercise. Sports Med.2014;44(1):81-121. doi:10.1007/s40279-013-0090-5 
  4. Jiang C, Rau PLP. Working memory performance impaired after exposure to acute social stress: The evidence comes from ERPs. Neurosci Lett. 2017;658:137-141. doi:10.1016/j.neulet.2017.08.054 
  5. Zari S, Alrahmani D. The association between stress and acne among female medical students in Jeddah, Saudi Arabia. Clin Cosmet Investig Dermatol. 2017;10:503-506. doi:10.2147/ccid.s148499 
  6. Hamilton LD, Meston CM. Chronic stress and sexual function in women. J Sex Med. 2013;10(10):2443-2454. doi:10.1111/jsm.12249 

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Stress & Mood Vitamin 101

5 min read

Benefits of the Stress Formula from a dietitian 

woman appearing stressed in front of computer

Let’s face it: stress is inescapable. Whether it’s a tight deadline at work, managing household chores or balancing finances, stress impacts us all. Luckily, you aren’t left completely powerless to the challenges life throws at you– Persona’s Stress Formula includes dietitian-approved supplements to help support your body when life is well…a little bit much. 

First, what is stress? 

While stress often gets a bad rep, your body’s stress response is a normal and healthy reaction to anything that requires you to take action. Imagine, for example, you’ve come face-to-face with a bear or perhaps you see an incoming call from your boss. Your senses sharpen, your blood pressure rises, your heart rate increases—all these changes are your body’s way of saying run! Super handy for bear encounters. Less handy for dealing with surprise calls from your boss.  

What happens in your body when stressed? 

When stressed, your body shifts to fight or flight mode and releases hormones like adrenaline, norepinephrine and cortisol. This revs your heart rate, blood pressure and slows digestion among other functions to give your body the surge in energy and strength it needs to avoid the threat. (You know that age-old advice for surviving a shark attack? Just punch it in the nose! Yeah, you’re going to need adrenaline to help you with that.) Once the threat is gone, your body returns to its normal processes a.k.a your relaxation response. 

Sounds like everything is under control, right? Not quite.  

More often though, stress isn’t life threatening – it’s rooted in daily tasks and the constant pressures of life. Because we experience persistent daily stressors, some of us don’t go through enough of these lulls or relaxation responses in between stressful events. This near constant state of fight or flight, can lead to a slew of health issues and maybe even some unhealthy coping habits. Think: not enough sleep, poor eating habits, alcohol and more.  

What is the Stress Formula? 

While stress is helpful in short periods, your body’s response system isn’t designed to always be activated for a long period of time. The Stress Formula includes 3 supplements to support your body’s natural processes to manage and cope with everyday stress*: 

Fermented ginseng 

Does stress ever make you feel zapped for energy? Asian ginseng (Panax ginseng) is one of the more stimulating adaptogens (don’t worry- it shouldn’t cause jitters). It’s also rich in antioxidants and has been used in traditional medicine for centuries. When life loses its chill, fermented Asian ginseng is thought to provide a gentle uplifting effect. Researchers think it may support mood and energy by oxygenating your body and promoting energy production in your cells.  

Put simply: when you’re feeling a little run down and exhausted, adding fermented ginseng to your routine can help support your mood* and help ease the everyday effects of stress.*  

Ashwagandha 

This super root has gained popularity in recent years and for good reason. Ashwagandha or Withania somnifera is an adaptogenic root that’s been used in Ayurvedic and indigenous remedies for centuries to help manage stress. When life becomes taxing, your body releases cortisol, which can lead to unwanted symptoms like fatigue, poor mood, brain fog, and sugar cravings. Ashwagandha can help ease some of the effects of stress.* That doesn’t mean you can just pop some ashwagandha and power through your body’s cues though (relaxation can be productive!). Ashwagandha is thought to work by keeping your cortisol levels in check- delaying the period to exhaustion (not preventing it) and giving you more time to resolve the stressors at hand.1  

DHA with vitamin D 

Cortisol not only interferes with your energy and mood, but also nutrient absorption (…because, of course it does!). While this doesn’t mean you should throw your hands up and swap your green breakfast smoothie for pop tarts, it does mean you may need to put in a little more work to get in those essential nutrients.  

Eating a balanced diet with a wide-range of nutrients is essential for supporting your body when stressed. The sunshine vitamin and omega-3s are incredibly important when it comes to managing stress. Why? Because low levels of both nutrients can exacerbate unwanted symptoms of stress.  

Vitamin D plays a vital role in supporting calcium absorption, mood, immunity, brain health and more, but about 42% of Americans aren’t getting enough. And DHA is the main omega-3 fat in your brain and is vital for brain health and critical for your nervous system to function properly to limit symptoms of fatigue and brain fog when stressed.2 

How do they work together? 

There’s no one-size solution to alleviate the effects of stress. But stress-supporting nutrients and adaptogens in the Stress Formula can help with managing both the physical and mental impacts it has on your body. Ashwagandha, Fermented ginseng and DHA w/ D all work together to aid your body’s normal processes and minimize stress-related symptoms.*    

What type of activities help with stress? Read Does yoga help relieve stress?

About Yaquelin

Yaquelin is a Registered Dietitian Nutritionist. Her passion is helping others live healthier and happier lives. She enjoys learning about new supplements, working out and baking sweet treats. 

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

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

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

References:

  1. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. 
  2. Horrocks LA, Yeo YK. Health benefits of docosahexaenoic acid (DHA). Pharmacol Res. 1999;40(3):211-225. doi:10.1006/phrs.1999.0495 

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Fitness Stress & Mood

5 min read

Does yoga help relieve stress?

woman stretching on yoga mat

Whether you’re feeling tense or just wanting to clear your mind when life feels a bit much, one of the best activities you can add to your day-to-day routine is: yoga. If you’ve tried yoga before, you might notice you feel a little more rejuvenated, relaxed and in a better mood after a yoga session. If you’re new to yoga and wondering if it’s right for you, read on to learn how yoga can help manage your stress levels.

What is stress?

When you’re feeling relaxed and cruising through life, your body produces a healthy amount of your stress hormone, cortisol. While cortisol is often viewed in a bad light, it’s actually beneficial in healthy amounts. It’s responsible for helping your body stabilize blood sugar levels, regulate metabolism and even reduce inflammation.

But when times are tough, your body releases an excess amount of cortisol, signaling your body it’s in a state of emergency. While this is good and extremely helpful when you’re actually in a threatening situation, but nowadays, most of our stressors are everyday triggers rooted in work, relationship problems, studies or simply just too much multitasking. And prolonged stress can lead to symptoms like weight gain, high blood pressure, poor sleep, poor mood and the list goes on.1

How does yoga help de-stress?

In short: yoga helps your body relax.

The physical movements and breathing exercises of yoga support your body’s parasympathetic nervous system, a.k.a your counter-stress response. Rather than cueing your body to prep for a threat (like cortisol does), it signals your body to calm and relax.

The type and amount of yoga that’s helpful for each person can vary, but incorporating it into your weekly routine just 3 times a week for about a month can help improve mood, fatigue and stress levels according to a study.2

3 easy poses to try from anywhere

1. Downward-Facing Dog

This pose is known as one of yoga’s staple poses. The easiest way to start is on your belly. Bring your hands right under your shoulders and your feet hip-width apart. Push yourself into a high plank (you can use your knees to assist you with this) and move your hips all the way up and back until your arms and legs are straight. Spread your fingers wide, and make sure your back is straight. If your hamstrings feel tight, a slight bend in your knee can help.

2. Child’s pose

Start on your hands and knees, and spread your knees wide with your big toes touching. Reach your hands out forward with straight arms and send your hips back until they’re resting above your heels. If your hips feel tight, you can keep your legs closer together. Then, allow your forehead to come to the floor and keep your palms spread out facing down. And breathe: Take several rounds of deep inhales and exhales.

3. Crescent Lunge

Start in a lunge and lower your back knee to the ground. Make sure your shin is vertical and your knee is right above your ankle, not out in front. Raise your arms above your head keeping them in line with your ears. Take a few rounds of breath and switch sides.

Takeaway

Including yoga in your routine is a great way to manage stress. You don’t need a fancy mat or a class to practice yoga, with a few simple movements you can relax and breathe to help ease stress. And even if you’re not the most flexible, you can always make small adjustments to each pose to reap all the benefits yoga has to offer.

To learn how a balanced diet can help with stress and mood, read 5 foods to boost mood.

About Angie

Angie is Persona’s Director of Research and Development. She is a Registered Dietitian Nutritionist, passionate about helping others live wholesome, fulfilling and healthy lives. At Persona, she enjoys researching emerging science and developing propriety supplement blends.  

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.       

Sources:

  1. Harvard Health Publishing. Understanding the stress response. Harvard Health. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response. Accessed March 22, 2019.
  2. Malathi, A. and Damodaran, A. Stress due to exams in medical students–role of yoga. Indian J Physiol Pharmacol 1999;43(2):218-224.

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Sleep Vitamin 101

5 min read

Benefits of the Sleep Formula according to a dietitian 

woman sleeping in bed

One sheep, two sheep, three sheep, four sheep…. yep, still can’t fall asleep. Let’s be real – does that ever work for anyone? If you sometimes struggle to fall asleep, Persona’s 4 supplement Sleep Formula is dietitian-approved and can help you say bye-bye to the baa-baas. Read on to learn about all its benefits. 

Ashwagandha 

This adaptogenic super root helps combat one of the most common reasons we struggle with sleep: stress. When your body is under stress, it reacts by producing cortisol – your main stress hormone. If left unchecked, cortisol can lead to fatigue and impact multiple functions in your body, including sleep. Ashwagandha or Withania somnifera has been traditionally used to help your body cope with stress. How? Researchers think it works by prolonging your body’s resilience and delaying exhaustion from the stressor, giving you more time to address your stress and helping you get that much needed shut-eye.1 Put simply: it acts as a speed bump to stress.       

Beauty Sleep 

The most underrated part of your skin care routine? Great sleeping habits. The Sleep Formula includes Beauty Sleep, which is your overnight glam squad. Its beautifying ingredients support healthy hair skin & nails and the added L-theanine promotes a restful sleep.* The amino acid L-theanine is thought to work by increasing GABA, serotonin and dopamine – naturally occurring chemicals your body makes that are involved in your sleep-wake cycle and helps support your overall mood.2 And to ensure you’re getting your beauty rest (literally), fish collagen, sodium hyaluronate and horsetail extract are all ingredients that your skin loves. They promote healthy, hydrated skin.*  

Goodnight 

No surprises here. Goodnight is exactly what you would expect: it supports a good night’s rest.* But it’s especially helpful if your mind tends to get a little busy at night. Key ingredients found in this supplement include: passion flower, lavender and valerian root extract. Passion flower and lavender promote relaxation and calming after a long day to help your body wind down and rest.* Valerian root also helps support a calm mind. It’s thought to work by increasing  circulating levels of GABA, a chemical found in your body known to calm your central nervous system and promote a restful sleep.3 

Herbal Rest 

Herbal rest helps your body relax, physically and mentally.* It contains magnesium, L-theanine and hops flower. Magnesium is a vital mineral involved in over 300 processes in your body, including muscle function. The magnesium in Herbal Rest targets tension to help support relaxed muscles.* L-theanine plays a role in your sleep-wake cycle, while promoting a healthy mood.* Hops flower extract works in a similar way to promote calming and relaxation by reducing the activity of your central nervous system.*4  

How they work together

Ashwagandha, Beauty Sleep, Goodnight and Herbal Rest work great by themselves but when you combine them all you have a sleep support dream team. Ashwagandha helps ease the effects of stress*, Good Night and Herbal Rest help to calm and relax the mind and body* and Beauty Sleep supports healthy hair, skin and nails* while easing you into relaxation mode.* With these four supplements in the Sleep Formula you can forget about counting sheep and go to sleep with ease*.  

What foods can improve your zZz’s? Read Top 7 foods for better sleep.

About Hayley   

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

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

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

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

References:

  1. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. 
  2. Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118. 
  3. Roh D, Jung JH, Yoon KH, Lee CH, Kang LY, Lee SK, Shin K, Kim DH. Valerian extract alters functional brain connectivity: A randomized double-blind placebo-controlled trial. Phytother Res. 2019 Apr;33(4):939-948. doi: 10.1002/ptr.6286. Epub 2019 Jan 10.   
  4. Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Juánez JC. 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. 

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Winter wellness: 5 supplements from a dietitian 

woman holding a cup of coffee

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

1. Vitamin D 

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

2. Ashwagandha 

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

3. Elderberry 

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

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

4. Collagen 

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

5. Omega 3 

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

Bottom Line 

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

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

About Author  

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

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

   

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

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

References:

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

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Digestion 101: everything you need to know from a nutritionist 

two people sharing food off a plate

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

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

How digestion works

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

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

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

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

How to keep your digestive tract healthy 

1. Drink plenty of water 

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

2. Get into a routine 

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

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

3. Fill up on fiber  

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

4. Eat your fruits and veggies 

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

5. Get moving

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

6. Go easy on the alcohol 

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

7. Limit processed and fast food 

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

8. Consider a supplement 

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

Check out our top 7 supplements for gut health!  

About Agnes  

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

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

   

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

   

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

   

References:

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

 

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Probiotics vs. digestive enzymes

sauerkraut topped with green onions on a plate

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

Probiotics 

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

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

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

Digestive Enzymes 

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

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

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

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

Which one might be better for you? 

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

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

Benefits of probiotics 

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

Benefits of digestive enzymes: 

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

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

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

 About Kendall:  

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

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

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

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

References:

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

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7 important nutrients when breastfeeding

baby's feet in mom's hands

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

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

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

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

1. B-Vitamins 

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

2. Calcium 

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

3. Iodine 

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

4. Iron  

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

5. Omega-3s 

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

6. Vitamin D 

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

7. Zinc 

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

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

About Laura 

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

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

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

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

References:

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

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A full guide to probiotics from a dietitian 

a jar of yogurt with fruit and mint

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

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

First, why do you need a probiotic? 

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

Some common probiotic strains and species: 

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

Other (less common) types of probiotics: 

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

Let’s talk CFUs 

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

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

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

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

Storing your Probiotics 

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

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

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

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

Do Probiotics Expire? 

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

Things to remember:  

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

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

About Holly:

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

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

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

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

References:

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

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