Why You Should Take Vitamin D3 in the Winter

It’s not called the “sunshine vitamin” for nothing. Vitamin D is one of the only vitamins that you don’t get primarily through food. Instead, it’s produced from your skin cells, and then processed by other parts of your body (including the liver).

Sadly, a lot of people are deficient! And they tend to get a lot more deficient in the winter with less sunlight, shorter days, and staying inside more.

If you knew the benefits of vitamin D (and specifically of taking vitamin D3 supplements during the winter), you might think twice about getting enough heading into winter. Here are 3 compelling reasons why you should take vitamin D3 during wintertime.

Vitamin D keeps away the winter blues

Scientists have discovered something else special about vitamin D. Not only is it created by sun exposure, but it also functions just like a hormone— and, in some ways, like a happiness neurotransmitter.

That happy feeling after spending some time in the sun? Yep, turns out it may be thanks to the vitamin D. Studies also show it may be good for dispelling depression, a common struggle for many of us during wintertime, and it is even being considered as an important treatment for major depression disorders.

In short, taking vitamin D3 could help keep away those winter blues.

Vitamin D protects your immune system

There are more than a few reasons why cold and flu season blows up in the winter. One reason is we spend more time indoors, increasing its spread. But the other reason is because we’re more susceptible to it, thanks to a natural dip in winter vitamin D.

To reverse this and keep your immunity strong, vitamin D is one of an important handful of nutrients crucial to reducing your risk of colds, flu, and other viral illnesses. It can’t cure, treat, or 100% prevent viral illnesses, but research does show it can reduce your risk, lessen symptoms, and help you deal with it faster and with a quicker recovery time.

Vitamin D supports a healthy weight

Besides the winter blues and more colds and flus, winter is also that season when some of us get a little soft! Good news: vitamin D3 supplements may help with that, too.

It’s not 100% clear why, but studies have found that people were more likely to lose weight if they took vitamin D3 supplements compared to if they led the same lifestyle but took a placebo. It may have to do with how vitamin D helps boost calcium intake, which can help those who don’t get enough calcium lose weight.

Winter is coming. When it does, a lot of us struggle with the blues, depression, mood changes, weight gain, and getting sick often. But it might be because you’re vitamin D deficient!

Taking vitamin D3 supplements this winter can be a great way to combat this— as well as getting outside and getting some sun exposure on sunny winter days when you can.

5 Ways to Detox After Thanksgiving

The holiday season is a season for rich food. Come the New Year a lot of us have resolutions to get healthier, lose a few pounds, and detox from all those high-fat, sugar-laden, yet delicious goodies you’ve noshed on through Thanksgiving and Christmas.

But why wait until New Year? You can stay ahead on holiday indulgence by doing a gentle, natural detox or cleanse after Thanksgiving. Here are some of the best and safest ways to do this at home.

1. Drink lots of water

Drinking water often is always a safe bet and highly recommended. Health experts recommend 7-8 glasses per day to keep you healthy, and they even recommend drinking room temperature or heated water over cold (it metabolizes better).

Besides keeping you hydrated, water does wonders for detoxing your body. It’s essential for good digestion and naturally cleansing the colon, too. You can even do what is called a “saltwater flush,” which is drinking warmed, lightly salted water twice per day on an empty stomach.

2. Eat plenty of probiotics and fermented foods

Maybe you’ve heard about probiotics, but you never knew what they were. Turns out they’re essential to a healthy gut and naturally help with detoxification and cleansing. Why? Because they’re full of body-friendly bacteria!

You need these microscopic organisms in your digestive tract to do a “self-cleaning” of your gut, as well as to help you digest and absorb nutrients. Without them you’ll experience chronic inflammation, and possibly fatigue, digestive imbalance, and a lot more.

Find them in probiotic supplements, fermented foods (like pickles), yogurt, kefir, and more.

3. Bulk up on fiber

People don’t realize that if you want to keep your gut (and gut bacteria) healthy, you’ll need to feed them!

To really do a proper cleanse requires eating plenty of fiber along with your probiotics to reap the benefits. Vegetables like celery, lettuce, and cucumbers are especially recommended for their fiber content— but also because they have high water content, too.

4. Pack in the prebiotics

You can also take “prebiotics” with your probiotics, which is basically a fancy word for fiber— soluble fiber, to be specific, and usually in supplement form.

You can take all the probiotics you want. But without fiber or prebiotics, they won’t keep your body cleansed and detoxified as they should.

Dr. Tobias Health Tip: Deep Immune Probiotics & Prebiotics contains both for the ultimate digestive aid.

5. Herbal teas and supplements

Along with good hydration, fiber, and probiotics, healing herbs add an extra boost to your natural home cleanse — and for more than a few reasons. These can help with detoxifying in either tea or supplement form.

Herbs like aloe vera, psyllium, licorice root, or slippery elm promote regularity and provide extra fiber in a pinch. Other herbs, such as cayenne or garlic, can be taken to prevent harmful microbes from creating imbalance and toxicity in your gut (often the result of too much junk food and too little healthy plant-based foods).

The body knows how to cleanse and detoxify itself — all you have to do is show it how. Even after a sumptuous celebration like Thanksgiving, with the right lifestyle changes, herbs, foods, and supplements, a natural detox or even a colon cleanse is possible right at home.

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4 Health Benefits of Apple Cider Vinegar

Though apple cider vinegar (ACV) makes for great sour pickles, tangy salad dressings, and even marinades, ACV has some impressive health properties too.

When you look at the research, you might wonder what ACV can’t do. The list of benefits is long, so we’ve highlighted a few:

1. Supports metabolism and weight loss

A tablespoon of ACV per day (about 1,000 mg) in a glass of water, food, or in supplement/gummy form, up to two times per day may support your metabolism, helping it burn fat a little faster.

This study even showed it may help reduce your risk of diabetes. But keep in mind: ACV isn’t a magic bullet! You’ll have to pair your daily dosage of ACV with all the other basics necessary for weight loss, like a clean diet and regular exercise.

Dr. Tobias Health Tip: One Dr. Tobias Apple Cider Vinegar Gummy is the equivalent of two liquid tablespoons of traditional ACV.

2. Aids digestion

If you’re a fan of probiotics, you might be a fan of apple cider vinegar. It’s great for digestion in similar ways…and ACV made with The Mother also contains beneficial bacteria with probiotic properties!

All types of apple cider vinegar contain acetic acid. These alter your digestive enzymes in a good way. It helps you process difficult-to-digest foods like fats, sugars, and the like, while boosting the absorption of vitamins and minerals.


Dr. Tobias Health Tip: Dr. Tobias Apple Cider Vinegar Gummies are made with The Mother for the added health benefits.

3. Can help lower blood sugar levels

Unfiltered apple cider vinegar with The Mother can help lower blood sugar levels. By its very nature, vinegar can regulate healthy blood sugar levels in the body, which is great for those with Type Two Diabetes.

It’s important to note the most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.

4. Supports detox and fights free radicals

Free radicals are pushed away since apple cider vinegar actually harvests them and keeps oxidation stress and damage from taking out important tissues and cell membranes. Unruly free radicals can land you all sorts of problems like arthritis, immune diseases, and even emphysema. ACV helps keep the correct amount of these free radicals to allow health to come to you and stay.

There’s much more to apple cider vinegar than these few benefits. For the wellness enthusiast, ACV is a dream come true: a 100% natural, nutrient-rich health tonic, helping you feel good from the inside out!

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3 Easy & Healthy Pumpkin Recipes

People often associate pumpkins with Halloween and Thanksgiving — from the delicious dishes like pumpkin pie to the decorations. But how did this association come to be? And why is pumpkin so predominant in American culture?

The History of Pumpkin

Pumpkin is native to Mexico and the southern part of the United States. When the colonists arrived in America, the natives were already consuming it. Pumpkins were abundant in the fall and in the wild. Its flavor, versatility, and the scarcity of other foods made the English quickly incorporate it into their diet.

Today, pumpkin has become one of the most versatile products in the kitchen. It’s added to lattes, soups, salads, and a whole range of desserts thanks to its creamy texture.

The Health Benefits of Pumpkin

Besides being delicious, pumpkin is high in fiber and contains very few carbohydrates. It’s also high in potassium, which, combined with a low-sodium diet, has incredible effects in improving hypertension.

The yellow pigment in the pulp of the pumpkin (known as beta-carotene) is considered a Provitamin A. Provitamin A can be converted by the body into retinol. Vitamin A acts as an antioxidant, protects against cancer, and rheumatoid arthritis. It also strengthens the immune system and helps us fight off various infections.

Now that we know the benefits, let’s get cooking!

Pumpkin Pancakes

Servings: 10 small pancakes

Preparation time: 5 minutes

Cooking time: 10 minutes

Ingredients:

• 1 cup flour of choice (oat, coconut or all-purpose)

• 1 cup pumpkin puree

• 1 egg

• ½ cup milk of choice

• 1 tbsp of butter or butter alternative

• 1 tsp of baking powder

• Sweetener to taste

• A pinch of ground cinnamon

• 1 tbsp of oil (for the pan)

Instructions:

  1. Put all the ingredients in the blender glass, except the oil. Beat on high speed for about three minutes until you get a homogeneous mixture.
  2. Turn the stove on to medium heat. Grease the surface of a frying pan with oil.
  3. Pour in about ¼ cup of mixture and cook covered for three minutes. When the pancake has bubbles on its surface, turn it over and cook it on the opposite side for two more minutes. Remove and place on a plate. Repeat this procedure until the mixture is gone.

Pumpkin Soup

Servings: 6

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients:

• 1 kg. of pumpkin

• 1 tbsp olive oil

• ¾ cup onion, diced

• 1 tsp dried thyme (optional)

• 3 cups of chicken broth (fat-free)

• Salt

Instructions:

  1. Cut the pumpkin in two. Extract the seeds. Peel it and cut it into pieces of about 5 cm approx. Place the pieces in a refractory container in the microwave on the “cooking” function for ten minutes until smooth.
  2. In a saucepan over medium heat, add the oil and the chopped onion. Cook it for about three minutes. Add the cooked squash and continue cooking for about 5 more minutes. Then add the broth, dried thyme, and a pinch of salt. Cook over high heat for five more minutes. Turn off and wait a few minutes for it to cool down a bit.
  3. Then, take all the mixture to the blender glass and process until you get a homogeneous mixture. Serve hot garnished with cilantro or sour cream.


Fish Fillet with Pumpkin Puree

Servings: 4

Preparation time: 15 minutes

Cooking time: 20 minutes

Ingredients:

• 4 Mahi-Mahi fillets (or fish of your choice)

• 1 tbsp of lemon juice

• 1 tbsp of oil

• 6 cups pumpkin (peeled and diced)

• 1 medium potato (peeled and diced)

• 1 tbsp of butter or butter alternative

• Salt and pepper to taste

Instructions:

  1. Put the potato and pumpkin cubes in a heat-proof glass bowl and cook in the microwave for about 8 minutes. Remove when fully cooked and slightly dehydrated. Blend them with the butter in a food processor until smooth. Season with a little salt and ground ginger if desired.
  2. Season the fish with lemon, salt, and pepper. Cook on the grill, about 4 minutes on each side.
  3. Serve a bed of puree, place the fish on top and garnish with a mix of lettuce and vinaigrette.

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Four Ways to Fight Germs, Naturally

The new school year has begun! We adore our little ones – but once school starts, you know the drill: they start bringing home all sorts of germs and bugs.

This makes “back to school” time an occasion to keep clean and protect both yourself and your kids. If you’re trying to do this in a simpler and more natural way, you’re in luck. There’s plenty of options!

Here are some of the best natural ways to keep germs at bay, and to protect yourself naturally from germs.

Natural Soaps

When it comes to fighting germs, washing your hands will always be number one. We recommend a natural-based soap like Mrs. Meyer’s Clean Day Lavender Hand Soap. There are plenty of soaps out there made with protective yet natural ingredients.

Some of these ingredients include antimicrobial essential oils, like peppermint, eucalyptus, or lavender. One of the greatest benefits of natural soaps: they’re quite gentle. Perfect for children and adults with sensitive skin.

Natural Hand Sanitizers

When there’s no direct access to water and hand soap, we’d recommend having a hand sanitizer nearby. Just like natural hand soaps, natural hand sanitizers are gentle and often even have skincare benefits – for both little and adult hands alike.

Many contain vegetable glycerin, vitamins, or aloe, all of which are natural ingredients that help soothe, pamper, and cleanse the skin. Germ-killing essential oils and natural alcohols are also added to halt pesky microbes in their tracks. The Honest Beauty Hand Sanitizer Spray (Fragrance-Free) is a great travel-sized option to throw in your bag or car.

Immune-boosting Herbs

Germ-fighting doesn’t just happen topically. A whole world of herbs and supplements can help control the effects of contagions, even after they’ve already taken hold… and when you’re already experiencing symptoms!

These natural remedies do their part by ramping up the immune system in your body, which can help fight the effects germs can have. They increase natural antibodies and T cells to fight infection though they cannot do something like “kill a cold” directly.

Many immune-boosting herbs and supplements are fully natural and gentle on the body, and some are safe even for children. Great supplements for fighting germs include turmeric, reishi mushroom, garlic, and many others, each being antioxidant-rich and nourishing to immunity. Read our blog post, 7 Immune-Boosting Herbs & Supplements, to learn more.

Vitamins and Minerals

Keeping the effects of germs and illnesses away can also be incredibly simple: as simple as cooking and eating healthy to make sure the whole family gets plenty of vitamins and minerals.

A healthy diet full of whole fruits and vegetables can accomplish this, as they do their own part in making sure immune systems are strong. But if you have concerns that your family might not be getting enough, a complex supplement full of all your daily nutrient needs can help. Make sure you opt for a vitamin supplement with vitamin C and vitamin E (like our Immune Daily), the most important vitamins for immunity!

As the new school year arrives, make sure you’re stocked up on the best natural ways to prevent germs at home. Both natural sanitary and health-boosting products are sure to do the trick, though be sure to see a doctor and turn to over-the-counter medicines if and when you or your kids do happen to get sick.

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The Health Benefits of Vitamin D-3

From bone health to brain health, vitamin D is one of our most powerful vitamin allies. 

Vitamin D is aptly called the “sunshine vitamin” as it’s mainly produced in the skin upon exposure to sunlight. Unfortunately, safely getting the necessary amounts of vitamin D can be difficult for many people. Let’s learn more about the benefits of vitamin D and how a supplement can help you get the D-3 your body needs.

What is Vitamin D-3?

Vitamin D is a fat-soluble vitamin with three different compounds: D-1, D-2, and D-3. The D-3 form is particularly beneficial as it helps to increase the availability and accessibility of vitamin D in the blood. Unlike D-2 which is available in plant sources, D-3 is only made through sun exposure, in fatty animal products like egg yolks, butter, and fatty fish, or through a trusted supplement.

Health Benefits of Vitamin D

Vitamin D is necessary for many of the body’s important functions. In fact, vitamin D deficiency is often involved in the development of chronic diseases. Here are a few other reasons we need adequate D-3:

Vitamin D Boosts the Immune System

Prevention is the best medicine, and vitamin D does an excellent job of keeping our immune system fighting. Vitamin D regulates the immune response and helps the body fight harmful free-radicals, inflammation, and pathogens.

Vitamin D Strengthens the Bones

Vitamin D is required for our bodies to absorb bone-building nutrients like calcium and phosphorous. The right amount of vitamin D can help prevent osteoporosis and keep our bones and teeth strong throughout our lifetime.

Vitamin D Supports Mood Balance

Moodiness and malaise are common signs of vitamin D deficiency. Studies now suggest that vitamin D can help to restore our mood balance and fight depression and anxiety.

Vitamin D Supports Weight Loss and Cardiovascular Health

Vitamin D has shown to be helpful for those losing weight by managing appetite and mood-related overeating. Many studies also show that it supports heart health and may reduce risk for cardiovascular disease, especially for those who are overweight.

Do You Need D-3?

Vitamin D deficiency underlies a range of health conditions. The symptoms can develop gradually, so consider taking a vitamin D supplement if you experience these symptoms:

  • Fatigue, tiredness, generally feeling unwell
  • Aches and pains, weakness, difficultly walking or climbing stairs
  • Stress fractures or other bone issues
  • Mood imbalances

Achieve Better Health with Vitamin D-3

Many of us fail to get enough vitamin D to stay healthy through diet and sunshine alone. To learn more about effective D-3 intake and start on the path to better overall health, check out our quality Vitamin D-3 supplement.

Immunity Benefits of Zinc, Vitamin C, Elderberry, and Echinacea

Is your home medicine cabinet stocked up for flu season? Even if flu isn’t quite around the corner, catching one off-guard is never fun— and it’s always smart to stock up in advance.

When it comes to natural flu remedies, there’s more than a few you’ll want at your side when the time comes. More importantly, these aren’t good just for when you’re feeling ill: they boost overall immunity, which can have a long list of other benefits, like better energy, less inflammation, and more besides shortening how long you might have the flu!

Vitamin C

Don’t’ have some type of vitamin C in your cabinet? Then it’s definitely time to grab some. It’s no coincidence that doctors recommend rest, staying hydrated, and taking in plenty of vitamin C.

Vitamin C supplements can be especially helpful to stay on top of a cold, or even just for taking care of your basic daily immunity needs— it’s an essential nutrient, after all. Studies show vitamin C is an antioxidant that the body requires for immune defense, and it can even help kill foreign invaders in the body.

Zinc

You might not hear about zinc as often as other important dietary minerals like iron, calcium, or potassium, for example. But that doesn’t mean it’s any less important, especially where immunity is concerned.

As it turns out, scientists show that a lack of zinc can lead to low immune function. So, if you want to keep that immune system in tip-top shape (especially for fighting inflammation), add some zinc supplements to your home remedies list.

Echinacea

No herb is more popular, well-known, or effective for colds and flu than the beautiful flower, echinacea. Want to know what makes this herbal remedy so adept at flu-fighting? Because it boosts immunity, of course!

Research ties echinacea to so many immune benefits: fighting allergies, inflammation, sore throats, upper respiratory infections, and shortening cold and flu duration. If you don’t have it in your arsenal yet, you’re missing out (plus, it makes a killer combo with vitamin C!).

Elderberry

If you don’t have echinacea handy, elderberry comes as a very close second. Kids of all ages might warm up to this home remedy more because it has a sweet berry taste—and is far less bitter!

In herbal supplement form, just about anyone can enjoy elderberry’s immune powers. Most notable is its ability to strengthen immunity when dealing with colds and flu. Research shows it can help slow down a cold and help with symptoms as you recover, too.

Though each of these natural remedies can help strengthen the immune system in its own unique way, you can do one better: try using them in combination!

Of course, talk to your doctor first about using echinacea or elderberry beforehand, and to see if they’re the best complement to your immune health. For the average person, however, these remedies are nature’s gift to immunity in many ways, and they’re known to be quite gentle and safe.

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7 Amazing Super Greens and their Health Benefits

Superfoods have long been a “thing.” But have you ever heard of super greens? 

It’s easy to guess what they are. If you guessed a superfood that is green, then you guessed right! Like superfoods, super greens are packed full of important nutrients. Of note, super greens have invaluable health benefits, too. 

Read on to learn about some of the best super greens, what they can do, and where you can find them.

Dr Tobias Health Tip: we’ve combined all of these in our brand new Organic Greens Complex formula for the ultimate super greens boost!

Alfalfa

It’s not just for cows! Alfalfa is a powerful super green notably rich in vitamins and minerals, which means it’s great for people, too.

Research shows alfalfa is rich in antioxidants. These can help protect the body in many ways. It also has anti-inflammatory, immune-boosting, and anti-cancer effects. In ancient times, alfalfa was taken to strengthen the bones and nervous system.

Barley Grass

If you’ve already heard of wheatgrass, barley grass is the next big thing. Like the super green alfalfa, it’s also really rich in nutrients— including antioxidants that make it great for boosting immunity and reducing cancer risk.

Barley grass is also rich in amino acids, which are nutrients that are vital to vegan and vegetarian diets. Traditionally, barley grass was used to support detoxification, blood cleansing, and digestive healing.

Broccoli

Is it an ordinary table vegetable? Or the most powerful super green in the world? The right answer: it’s both!

Broccoli is widely researched for so many health benefits that it makes other vegetables pale in comparison. These benefits include improved heart health, improved digestive health, antioxidant benefits, liver-protective benefits, and so much more.

Kale

You’d be hard-pressed to find someone who hasn’t heard of this ultimate super green. It’s not just because kale is popular on grocery store shelves— it’s also because it’s a common supplement ingredient!

This leafy green is incredibly nutritious. Full of vitamins, minerals, amino acids, and antioxidants, research shows kale has strong protective effects against cancer as well.

Oat Grass

Though we all know oatmeal is good for you, its supplement version, oat grass (the younger stage of oats) is teeming with health benefits. Turns out that it has especially good perks for brain health, studies show.

Other health properties it may have: boosting immunity, reducing cancer risk, and fighting chronic inflammation in the body.

Parsley

Never underestimate parsley. It’s not just a flavorful addition to salads, soups, or pasta. It’s also a powerful super green!

As a healing herb too, parsley can help protect the liver, support detoxification, reduce diabetes risk, and even provide relief for and improve female health disorders.

Spinach

When speaking about super greens, no one can leave out spinach! This robust salad green has vitamins, minerals, and nutritive health benefits in spades.

Some of these are supporting a healthier metabolism, reducing inflammation, and fighting free radicals as an antioxidant.

Want to gain the benefits of all these super greens? Find them as whole food ingredients in our new formula Organic Greens Complex!

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7 Immune-Boosting Herbs & Supplements

Most of us know the importance of having a strong immune system. It’s foundational to all aspects of health as it curbs chronic inflammation, fights infection, and keeps us from getting sick.

That being said, it’s important to know how you can give your own immune system a boost. We’ve compiled a list of our top recommendations.

Turmeric

This golden root is one of the world’s most popular immune boosters. Studies show its properties for immunity are hard to beat.

Turmeric may help the body fight viruses like colds and flu, while keeping strep, staph, and even Candida at bay. It may even support the body while dealing with HIV or HPV. It also helps inflammation, such as in arthritis.

Turmeric is often taken in supplement form. That’s why turmeric is a key ingredient in our Immune Daily formula. We have an exclusive turmeric supplement, too.

Garlic

Garlic is just as healthy as a supplement as it is food. It’s come a long way as a folk remedy for coughs, colds, and flu.

Studies today support its use for protecting the body from inflammation, strengthening the immune system, and even combating bacteria, fungi, viruses, and other pathogens that could harm us.

That’s why we’ve included it in our Immune Daily formula.

Reishi Mushroom

You might not find reishi mushroom in your kitchen pantry, like turmeric or garlic. But that doesn’t make it any less a powerful immune healer.

For thousands of years (and still today), reishi has been used to empower the immune system in various ways. Its properties are so strong, it’s even considered useful for supporting the body and reducing the risk of cancer, according to research. Find Reishi Mushroom in our Immune Daily!

Olive Leaf

You’ve probably had olive oil. But have you ever tried olive leaf?

This overlooked part of the olive tree is incredibly antioxidant-rich. And this means it has benefits for the immune system: more specifically, it is known to help balance immune inflammation, and helps support immune-related inflammatory illnesses (like autoimmune conditions).

Psssst: olive leaf is also in our Immune Daily.

Probiotics

Boosting immunity isn’t all about herbs and botanicals. If you want to support your immune system, it’s a good idea to support the gut, too.

Gut microbes can be the “gatekeepers” to the immune system in some ways. One of the best ways to do this: care for your gut through probiotics, according to studies. Prebiotics can be a great primer for both the gut and immunity, too — and we have unique formulas for each.

  1. Dr Tobias Probiotics 30 Billion
  2. Dr Tobias Prebiotics
  3. Dr Tobias Deep Immune Probiotics & Prebiotics
  4. Dr Tobias Probiotics for Women

Multivitamins

Immune health is nothing without the basic vitamins and minerals we need to be healthy.

In fact, many essential nutrients are antioxidants that play a role in naturally keeping our immune systems healthy. These include vitamin C, vitamin A, vitamin E, and others.

Find them together in our Adult Multivitamin (a vegan formula made from 42 whole fruits, vegetables, and plant-based enzymes!).

Finally — getting proper sleep, eating well, exercising, and moderating sugar consumption can all contribute to a stronger immune system.

Women’s Health: Achieving Hormonal Balance

It’s International Women’s Day, so we wanted to celebrate with an educational post on women’s health. Specifically, achieving hormonal balance.

Achieving hormonal balance is a large part of women’s health. Some examples of hormone-related conditions are polycystic ovary syndrome, infertility, irregular menstrual cycles, PMS, decreased libido or sexual function, acne, depression, weight problems, night sweats, and thinning hair/hair loss, among others.

Luckily, there are some simple things you can do to achieve a happy hormonal balance.

Nutrition NOT Dieting

Constant dieting can actually be harmful to overall health. Instead of worrying about guidelines and restrictions, focus on intuitive eating! Try incorporating these foods into your meal plan:

Include Regular Exercise in Your Routine

Exercise has significant effects on multiple hormones including estrogen, cortisol, insulin, testosterone, and human growth hormone.

Due to post-menopausal hormonal changes, women are at an increased risk of developing osteoporosis. Research has shown that resistance training, impact exercise, and plyometric exercise can help to reduce this risk and have positive effects on bone mass.

Include both cardio and resistance/strength-based training in your routine as each stimulates the body and muscles in different ways. Incorporating different forms of exercise will also keep your workouts interesting and sustainable for the long haul!

Gut Health for Great Health!

With the widespread use of oral contraceptives which can alter the gut microbiome and the impact of gut bacteria on estrogen balance, it is important for any woman to support her intestinal health! 

Show your gut some much-needed appreciation by eating prebiotic foods, like whole oats, apples, leeks, onion, and asparagus. Consume probiotic foods that contain live microorganisms, such as yogurt, kefir, miso, sauerkraut, kombucha and other fermented food items. You may wish to add a prebiotic supplement or probiotic supplement to your daily routine to further help balance the intestinal system. And finally, keep a food dairy to pinpoint foods that you may be sensitive to and that you should avoid.

Always Work Towards Unconditional Self-Acceptance

Women are strong and incredible beings regardless of what societal pressures exist to look, act, speak, or dress a certain way. When women take an active role in self-acceptance, troublesome societal ideals can be made insignificant resulting in happier, healthier women. On top of that, accepting imperfections and practicing kindness/compassion towards oneself can help to buffer anxiety and increase psychological wellbeing.

Practicing self-love and acceptance comes in many forms, so participate in a few that make you feel fantastic! Go ahead and take some ‘me time’, write a list of things that you love about yourself, find an inspiring self-love mantra, and most importantly, do the things that make you happy! Self-love isn’t selfish, it’s part of being a healthy, confident woman!

Happy and Healthy International Women’s Day from all of us here at Dr Tobias!