The typical Western diet tends to present some challenges to our health and wellness. On one hand, it’s high in the food groups that should be kept in moderation, like red meat, processed foods, and high sugar foods. On the other hand, it’s low in the nutrients that we should get lots of, like fiber, water, certain vitamins and minerals, and essential fatty acids. Consequently, this diet style is associated with some negative outcomes if left unchecked, such as increased risk of heart disease, diabetes, obesity, and certain types of cancer. [1] 

Of all the nutrients that the Western diet tends to lack, omega-3 fatty acids seem to be among the hardest to get, despite their incredible benefits. This type of essential fatty acid is so important due to its impact on heart health, inflammation, skin health, and more. All the while, it can be incredibly challenging to get from our diet. Well, unless you know where to look for it…

While omega-3 fatty acids can be lacking in the Western diet, omega-6 fatty acids are usually found in abundance. While omega-6 fatty acids do have their benefits, they also have their drawbacks on human health as well. Interestingly enough, the most important factor to consider is the proportion of omega-6 fatty acids you eat in relation to omega-3 fatty acids. 

In this blog, I want to help you better understand what exactly the essential fatty acids are, and how they impact our health. I also want to help you identify common sources of these nutrients in the foods you eat, as well as the ideal ratio of omega fatty acids, so you can optimize your diet to support a healthy lifestyle. 

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids, meaning that our body cannot produce these nutrients, and we must get them from our diet or supplements to maintain our stores. There are three main types of omega-3s – eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic (ALA).

They provide us with some incredible benefits, ranging from the health of our eyes, to our brains, to our hearts. Here are some of the most well-established benefits of omega-3s, according to research:

• Consumption of these fats are known to play an important role in heart health. Studies have shown that eating omega-3s is associated with decreased triglycerides, improvement in healthy cholesterol, reduced risk of cardiovascular death, and reduced risk of cardiovascular incidents, like heart attacks. [2-5]
• DHA is an essential component of your eyes, and plays a large role in ocular health. In fact, some studies have found that low intake of omega-3s may cause problems with vision, such as macular degeneration [6-7]
• DHA is also an important component of your brain, especially in the development of the brain. Omega-3s are vital for the development of a fetus, and thus, are often included in prenatal vitamin supplements! [8]
• There have also been studies to suggest that omega-3 fatty acids contribute to decreasing chronic inflammation in the body, as well as anxiety. [9]

You can find EPA and DHA in cold water, fatty fish, such as mackerel, tuna, salmon, herring, and shellfish. You can also find these fatty acids in vegetarian sources, as well. Primarily seaweed, nori, spirulina, and chlorella. ALA is more commonly found in plant-based sources, such as chia seeds, flax seeds, hemp seeds, walnuts, edamame, and kidney beans.

Omega-6 Fatty Acids

Like omega-3 fatty acids, omega-6 fatty acids are essential for our health, and we need to consume them on a regular basis. However, unlike omega-3 fatty acids, omega-6s tend to have some less desirable health effects when eaten in excess. 

Most significantly, researchers believe that they contribute to inflammation in the body. While inflammation can be good for us (it’s our body’s way of protecting us from illness and injury), too much inflammation can have some negative consequences. When inflammation persists, the cells and molecules that responded to the initial trigger can actually harm the body tissues they’re trying to protect. This is why we have to consider the amount of omega-6 fatty acids we eat, especially compared to omega-3 fatty acids (which have the opposite effect). [10]

Our diet is much more rich in omega-6 compared to omega-3. You can find omega-6s in a variety of vegetable oils, such as sunflower, safflower, soy, sesame, and corn oils, as well as in seeds and nuts. 

The Perfect Ratio for Optimized Health

While omega-6 fatty acids don’t seem to have the overwhelming benefits of omega-3s, together, they are essential for human health. In order to prevent the more negative outcomes associated with omega-6s, it’s important to maintain a healthy ratio of omega-3 to -6 intake. 

Currently, the Western diet style averages a ratio of 16:1, omega-6 to omega-3 fatty acids. In comparison, researchers suggest aiming for a ratio closer to 4:1 – i.e. for every 4 mg of omega-6 you consume, you should consume at least 1 mg of omega-3. This ratio would likely improve if the Western diet was richer in consumption of fatty fish, seaweed, algae, seeds, and nuts. However, it can be challenging to maintain consistent intake of these food groups. [11]

The good news is that supplementation is a great way to ensure that you’re getting enough omega-3 fatty acids on a daily basis. One of the more challenging forms of omega-3 to get is DHA, as many individuals may not regularly consume the fish or algae products that are rich in this nutrient. 

This is why I choose to formulate Complete Collagen+ with omega-3 fatty acids, DHA fatty acids in particular! I want to make sure that you’re getting all the power of collagen, with the added benefit of a daily dose of omega-3 fatty acids. EverBella’s collagen contains 400 mg of vegan DHA, and was designed to ensure that the collagen is more readily available for absorption. 

Try it, risk free with our 180-day, money back guarantee!

Citations

1. Tilman, D., Clark, M. Global diets link environmental sustainability and human health. Nature 515, 518–522 (2014). https://doi.org/10.1038/nature13959
2. Stone NJ.Fish consumption, fish oil, lipids, and coronary heart disease. Circulation. 1996; 94:2337–2340. CrossrefMedlineGoogle Scholar
3. Hu FB, Bronner L, Willett WC, Stampfer MJ, Rexrode KM, Albert CM, Hunter D, Manson JE.Fish and omega-3 fatty acid intake and risk of coronary heart disease in women. JAMA. 2002; 287:1815–1821. CrossrefMedlineGoogle Scholar
4. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto miocardico.Lancet. 1999; 354:447–455. CrossrefMedlineGoogle Scholar
5. Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002; 106:2747–2757. LinkGoogle Scholar
6. SanGiovanni, John Paul, and Emily Y Chew. “The role of omega-3 long-chain polyunsaturated fatty acids in health and disease of the retina.” Progress in retinal and eye research vol. 24,1 (2005): 87-138. doi:10.1016/j.preteyeres.2004.06.002
7. Merle, Bénédicte M J et al. “Circulating omega-3 Fatty acids and neovascular age-related macular degeneration.” Investigative ophthalmology & visual science vol. 55,3 2010-9. 28 Mar. 2014, doi:10.1167/iovs.14-13916
8. Coletta, Jaclyn M et al. “Omega-3 Fatty acids and pregnancy.” Reviews in obstetrics & gynecology vol. 3,4 (2010): 163-71.
9. Kiecolt-Glaser, Janice K et al. “Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial.” Brain, behavior, and immunity vol. 25,8 (2011): 1725-34. doi:10.1016/j.bbi.2011.07.229
10. Calder, Philip C. “n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases.” The American journal of clinical nutrition vol. 83,6 Suppl (2006): 1505S-1519S. doi:10.1093/ajcn/83.6.1505S
11. A.P. Simopoulos. Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases. Biomedicine & Pharmacotherapy, Volume 60, Issue 9, 2006, Pages 502-507, ISSN 0753-3322. https://doi.org/10.1016/j.biopha.2006.07.080

As the seasons change, we have to adjust the ways that we care for our skin.

Of course, this may depend on the climate where you live. Where I am, it gets dry, snowy, and cold. I’m not complaining – I actually love it! And in case you’re in the same boat, let me share some tips that I’ve found can drastically help my skin during this colder season!

1. Use A Humidifier 

With the cold, the air can get dry. This has an impact on your skin’s health because it can dry it out. A big way to mitigate this is by investing in a humidifier. These emit a mist that hydrates the room. Place one in places you spend most of your time, especially in the bedroom while you sleep!

2. Lower The Thermostat

Okay, depending on where you live and your sensitivity to cold, this one may seem crazy. But I don’t mean turn the heat off completely or allow yourself to suffer. Just consider reducing the temperature by a few degrees.

The hotter you make things in your home, the dryer it can become. If your house is already dry, this could make things even worse. Find a comfortable temperature and don’t go overboard. Sitting directly in front of the heater may feel nice, but it’s damaging your skin.  

3. Take Mindful Showers

After being outside and having the sharp wind against your body, it feels nice to stand in the heat of the shower until the hot water runs out. But this isn’t a good idea. 

If you’re looking out for your skin, two things that you want to be mindful of when you’re showering are time and temperature. If your skin is turning red, the water is too hot and could be harming your skin.

Aim for a comfortable lukewarm shower for 5-10 minutes. I know, I know. Standing in a hot shower is relaxing – even meditative. But your skin will thank you for this by not drying out.

This goes for washing your hands, too. Avoid using hot water and opt for warm water instead. And if you’re drying with one of those public air dryers, don’t hold your hands underneath them for too long, as this can also dry them out (even though, I admit, some of them can be pretty cool).

4. Use Natural Soaps 

This one is of course applicable all year round, but I wanted to give it a shout-out as you’re likely to be exchanging gifts for Christmas – some of which may lead to new soaps in your bathroom. 

Your skin is unique to you, so even a new natural ingredient may irritate it. So be careful, and consider sticking to your current tried and true soap while your skin is fighting off dryness in these colder months.

If you do end up shopping for or being gifted a new soap, be sure to give the ingredients a thorough read. Look for something that says it’s “fragrance-free”, as products marketed as “scent-free” may still contain fragrances, which is usually code for a heap of chemicals that may harm your skin.

Bonus points if your soap has an added moisturizer! 

5. Modify Other Products For The Season

Similar to the above, it may be best to pay extra attention to any other products you’re using on your skin. 

Take a look at what’s included in your skincare routine. Use products that are cream-based to help keep your skin moist. If you have any products that contain alcohol or fragrances, use them sparingly in order to help your skin retain its natural oils.

And don’t forget about your lips! Few things are worse than having painfully dry lips with no lip balm around. Keep a lip moisturizer handy and apply it regularly.

6. Moisturize Frequently

Speaking of regularly applying a moisturizer, you’re going to want to do this to more than just your lips. 

Chances are, you’re washing your hands a lot. This especially depends on how often you leave the house and your line of work. Constant washing can give our hands quite a beating. Moisturize after every wash and before bed with a cream ointment. 

If your hands are particularly dry or prone to dryness, consider using rubber gloves when you wash the dishes or do other things that can cause your hands to get wet.

You can also apply a moisturizer to your hands before bed and then put gloves on to help seal in the moisture.

7. Apply Sunscreen

Wait a minute. Sunscreen? In the winter?

Yep! Your skin is really sensitive to the sun’s rays. Even though the sun may be weaker in the winter and the sky gray, those rays are still penetrating the clouds and getting through. After all, it’s light outside, isn’t it? 

If you’re going to be spending a lot of time outside during the daytime – no matter the weather – consider applying some sunscreen to any skin that will be exposed, like your face or hands. 

This is even more important if you’re somewhere that is snowy, as the sun reflects off of the smooth white surface of the snow and is exacerbated. 

8. Wear Appropriate Clothing

Let’s face it, those ugly Christmas sweaters – though fun and warm – can sometimes be made with a wooly material that can scratch and irritate the skin.

Be sure to line your skin with a soft undershirt before putting on the warmer stuff. This goes for gloves, socks, and everything! If you prefer wool gloves, line them with something softer, or look for a pair that comes with a lining stitched in already.

Additionally, if you’re out in the snow and your clothes get wet, don’t sit around in them once you get home. Be sure to change those right away. Wet clothes can cause irritated and itchy skin.

9. Eat Right And Stay Hydrated

You already know this one, but it can’t be overstated. A huge factor to your skin’s health comes from the inside out. Be sure to eat a well-balanced diet containing omegas and healthy oils. 

Drink lots of water, too. If the climate is dry, then your body – and skin – needs the water. This is especially true if you think you may be partaking in a few holiday drinks! 

Of course, I would be remiss if I didn’t give recognition to a MAJOR part of my skincare routine – EverBella’s Complete Collagen+.

This delicious caramel-like collagen supplement (which I add to my daily coffee!) helps my skin from the inside out. 

Winter and everything that comes with it works to age your skin, depleting collagen levels. That’s why I’m sure to mitigate that by taking what could be the ONLY absorbable collagen out there.

I’m so confident in Complete Collagen+ that I’ll even give you 180-days to try it. If you don’t think your skin is having a better winter because of it, you can return it hassle-free for a FULL refund!

On top of that, right now it’s up to 25% off!

>>> Click here to save on Complete Collagen+

If you take this over the winter, I’m positive your skin will be better of for it!

Sometimes it can be easy to forget about our lips when thinking about skin health. But the truth is, they only have a few small differences from the skin everywhere else on our body. And some of these differences make them much more vulnerable.

First, our lips don’t have hair follicles. Even if you can’t see them, hair follicles are everywhere on your body except for your lips, palms, and the bottom of your feet.

They have the same amount of layers as our normal skin, however, the protective layer called the stratum corneum is much thinner in your lips. This accounts for their red, pinkish appearance, as the blood vessels beneath are closer to the surface. But this thin layer is also why they’re at a higher risk of damage.

Another reason the lips are more vulnerable is that they don’t contain melanin, the pigment in skin that dictates skin tone and helps protect the skin from UV rays. This leaves them as easy targets for the sun. Have you ever gotten sunburned lips? Ouch!

Finally, our lips don’t have sebaceous glands – glands that help keep the skin moisturized. That means that our lips are on their own. 

Or are they?

If we take care of our lips, we can help keep them looking pink and healthy for all of their days! I’ve come up with a list of some best practices to help keep YOUR lips looking their best. 

Check it out:

1. Exfoliate Your Lips

This can help remove any dry or dead skin from your lips. Plus, it can get the blood flowing to the lips, giving them a nice glow! One way to do this is to apply a good quality lip balm before bed. When you wake up, use a soft and damp washcloth or gentle toothbrush to carefully wipe your lips clean.

2. Use A Homemade Lip Scrub

This is another great way to exfoliate your lips and lock in moisture. Mix two teaspoons of a quality sugar, one teaspoon of honey, and one teaspoon of olive oil (coconut or almond oil work too!) together in a small bowl. Rub the mixture onto your lips for about a minute and then wash it off. Then keep the extra and repeat a few times per week!

3. Stay Hydrated

Sure, this one may seem like a no-brainer, but it can sometimes get forgotten throughout our busy days (guilty). 

Drink at least eight cups of water per day. Your lips can’t moisturize themselves, so they rely on saliva only. But when you get thirsty, your mouth gets dry, and then so do your lips.

You know what, I’m going to go get a glass of water before continuing this list and you should too!

4. Check Your Cosmetics

With nothing but the extra thin layer of protective skin on your lips, you don’t want to be putting anything that could be potentially toxic on them. 

Lip balms that contain shea butter, cocoa butter, and coconut oil can help give your lips a much-needed barrier of protection from heat and chemicals. But other ingredients can dry out your lips or cause damage over time. Make sure to look at the ingredients and expiry dates of the products you’re applying to your lips.

5. Vitamin E

Vitamin E helps boost circulation and can help with the production of new skin cells, making your lips softer and healthier. Add a topical vitamin E ointment to your lips, or you can even just break open a vitamin E capsule and apply the contents directly to your lips!

6. Apply Aloe Vera

Aloe vera has long been known for its ability to heal and soothe cracked or dried lips. You can purchase a packaged aloe vera product or – if you or someone you know has an aloe vera plant at home – crack off a leaf and squeeze it right from the plant itself! 

7. Use A Berry-Based Lip Balm Or Scrub

Berries are loaded with antioxidants, vitamin C, and other compounds that your lips love. Try crushing up a strawberry and adding it to your homemade scrub from above. Just be careful what kind of berries you use – some may stain!

8. Protect Your Lips From The Sun

As I mentioned before, your lips can be very fragile against the sun due to their thin skin layer and lack of melanin. 

Just like with your skin, exposure to the sun will age your lips. If you’re going to be outside – especially on a sunny day – wear a lip balm with an SPF ingredient. And be mindful of how much direct exposure they’re getting. Try and wear a hat that shades your face and lips.

9. Use Plant Dyes

If you’re going to be using products that color your lips, look for ones that use natural coloring like plant dyes. Not only will these not irritate your lips, but things like pomegranates or raspberries can also benefit them! 

10. Limit Exposure To Toxins

There are many things out in the environment that we just can’t avoid, like pollution and second-hand smoke. But due to our lip’s vulnerability, these can impact their health and give them a faded appearance. 

Do your best to avoid interacting with toxic chemicals, especially directly. 

11. Try Peppermint Oil

If your lips feel dry, peppermint oil can offer a fresh, cooling sensation. On top of that, it may boost circulation to the lips! Consider adding some to your homemade lip scrub.

Your Lips And Collagen

Don’t forget about your lips! They’re similar but different from the rest of your skin. If you add even a few of the above tips to your skincare routine, you won’t have to worry about forgetting, because taking care of them will already be part of your day!

Another way to make sure you’re always caring for your lips is to take an absorbable collagen.

Just like the rest of our skin, collagen depletes in the lips as we age, causing them to thin and lose their lush look. 

Don’t let your collagen levels get any lower. 

Try EverBella’s Micelle Liposomal Complete Collagen+ today for up to 25% off!

It’s the number one reason I believe that my lips are softer than ever!

You might think it’s most important to protect your skin from the sun and elements during the hot summer months. However, protecting your skin is important all year round! While it’s true that UV rays are at their strongest in the spring and summer during the mid-day (depending on where you live in the world), this doesn’t mean that you can’t damage your skin during the winter months. 

So, here are six crucial steps that I take every winter to keep my skin protected and looking its best, despite the dryness and cold! 

1. Don’t Skip the Sunscreen

Did you know that you can get sunburned even when it’s cloudy outside? While the sun’s rays might not seem as severe during the winter months, UVA rays are still able to penetrate the clouds and damage your skin. And, if there’s snow on the ground you might even be at higher risk! The bright drifts of snow reflect the sun’s light, which can allow UV rays to hit your skin even if you aren’t expecting it. 

You might not have as much skin available to burn as you bundle up, but it’s important to find a good sunscreen for your face and neck. You’ll want to look for a product that offers at least 30 SPF!

2. Moisturize, moisturize, moisturize

As you probably guessed, moisture is key in the wintertime! And finding good moisturizers and lotions for your skin is crucial. 

Pro Tip: Finding a good face and lip moisturizer with SPF is even better!

While you might think it’s only important to moisturize in the morning and night, you might benefit from even more frequent application, especially if you are prone to dry skin. And, if you find your skin is really struggling, try adding a few drops of jojoba or vitamin E oil to your moisturizer or lotion. I keep a travel sized lotion and chapstick with me at all times. It really helps in the dry winter months, and protects my skin from cracks and damage. 

3. Drink Lots of Water

Did you know that your body is mostly made up of water? A lot of that water is stored in your skin, to keep it plump and elastic. Additionally, water circulates in our bodies to transport important nutrients, regulate our temperature, and clear toxins from our system. We need a lot of water daily to keep our body and skin healthy! 

When you’re dehydrated, water is pulled from your skin to help our internal organs function properly. This can leave it feeling dry, and prone to damage. It is important to stay hydrated to help maintain our skin’s health and appearance. Research has found that improving water intake can be helpful in improving the skin’s appearance, especially for those who are chronically dehydrated. [1] However, skincare expert, Kathleen C. Suozzi, MD, director of aesthetic dermatology at Yale Medicine and assistant professor at Yale School of Medicine in New Haven, Connecticut, notes “Excessive hydration is unlikely to benefit the skin.”

So, aim for about 64 oz of water daily (that’s eight 8 oz glasses of water), to optimally hydrate your body and your skin during the winter months. 

4. Don’t Forget Your Lips!

There is nothing more irritating than chapped lips during the winter time. The skin on your lips is quite thin and delicate, making it more susceptible to breakage and moisture loss. You’ll want to prepare for the winter season by finding a good chapstick that offers both moisture and sun protection. That’s right – your lips can get sunburned too, so you’ll want to protect them from UV rays by choosing a chapstick with SPF!

5. Opt for a Humidifier 

While it’s true that the cold and dry winter air can certainly cause some strain on your skin, it might not be any better inside. Turning up the temperature and staying cozy inside can actually drain your skin of its moisture, without proper humidification!

If you find yourself stuck inside often during the winter months, it might be a good idea to look for an indoor humidifier! Humidifiers will add moisture to the air, which will also help prevent your skin from drying out when the heat is cranked up.

6. Collagen

Collagen is known to play an important role in our skin’s elasticity, hydration, and texture. We need a lot of collagen to keep ourselves looking and feeling our best. And, considering that natural collagen production drops off around age 20, and continues to decrease over time, it’s important for us to continue to optimize our collagen intake as we age. [1] This decrease can be accelerated even more with certain behaviors, like smoking and exposing the skin excessively to UV light. 

Due to this decrease of natural collagen production, there have been many studies to explore the effect of collagen supplementation on improving skin elasticity, hydration, and texture in an aging population. The evidence supports that collagen supplementation is an effective way to increase collagen synthesis and reduce the appearance of aging [2-4]. 

So, for hydrated and glowing skin all year round, I always opt for my daily dose of Complete Collagen+. It does wonders for my skin, and it’s a staple part of my skincare routine all year round! Give it a try, risk-free, for 180 days with our money back guarantee.

Citations

1. “Collagen Synthesis.” Collagen Synthesis – an Overview | ScienceDirect Topics, https://www.sciencedirect.com/topics/engineering/collagen-synthesis. 
2. Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019;11(10):2494. Published 2019 Oct 17. doi:10.3390/nu11102494
3. de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Mar 20. doi: 10.1111/ijd.15518. Epub ahead of print. PMID: 33742704.
4. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID: 30681787.

As a working mom, I feel a little guilty when I take time for relaxation. But you know what they say… You can’t pour from an empty cup! Most of the time I push aside my stress to take care of work and others, but I’ve recently learned that I’ve been doing myself and my health a disservice! 

Did you know that stress actually has negative health effects? An episode here and there isn’t a huge deal, but stress that builds up over time (also known as chronic stress) can wreak havoc on your cardiovascular systems, digestive system, mental health, and even your immunity. That’s because stress elicits a physiological response. Think about it… Your heart may race, your muscles tense, your breath might even get short and shallow. In small moments here and there, these physiological changes help us respond to stress, i.e. it’s the ‘fight or flight’ feeling. But our bodies aren’t built to stay in this fight or flight mode all the time.

However, as short bouts of stress extend into longer instances of chronic stress, the symptoms tend to become more vague and easier to live with. It doesn’t mean you aren’t still under stress, it just means that your body has gotten used to it. 

Symptoms of chronic stress might include:

• Difficulty concentrating 
• Insomnia
• Anxiety
• Irritability
• Depression
• Headaches

So, if you’re feeling that maybe I might be talking about you… Keep reading, because I am going to go through a few relaxation and coping techniques that have helped me in my toughest moments.

Deep Breathing

You might hear “take a deep breath” and roll your eyes, but it’s actually scientifically proven to help your physical and mental strain! [1] This is because focusing the body and mind on slow measured breathing interacts with your parasympathetic nervous system. This directly affects your brain in a positive way, allowing for more emotional control, and slowing down an overstimulated mind. There are many deep breathing techniques, but I absolutely love the ‘square breathing’ method.

Here’s how you can practice square breathing:

• Sit or lie down with your hands on your stomach and close your eyes. 
• Imagine you are drawing a square with your breath. Breathe in deeply through your nose for four counts to draw the first side of the square, making sure to relax your shoulders. Hold the breath in for another four counts to draw the first corner.
• Exhale slowly for at least four counts to draw the next side of the square. Again, hold the breath in to draw the second corner. Continue the whole process until you’ve drawn a full square with your breath. Repeat this process four more times, or for as many times as you think you need.

Head to Toe Muscle Relaxation

I love this technique because it works for a few different reasons. But first, let’s walk through how this exercise works. Sit or lie down in a comfortable position, and close your eyes. You can start anywhere you like, but I like to start in my feet. Begin by scrunching or contracting the muscles in your feet, hold for 5 seconds, then release. Move up your body one muscle group at a time. Next tighten your calf muscles, then your quads, hamstrings, glutes, and so on. For each group, squeeze as hard as you can, then allow the muscles to relax and sink into the surface underneath you.

First, this exercise can pretty easily help you determine where you hold muscle tension. Maybe you get to your shoulders and realize they were already tense before you purposely contracted the muscles. This knowledge may help as you check in on yourself throughout the day. Sometimes I realize I’m fully tense without even realizing it. Knowing where I hold tension allows me to let some of that tension go when I tune in.

This exercise can also be a really useful way to divert your attention when you’re feeling stressed. You get the chance to focus all your energy and attention to one spot in your body at a time. It’s tricky to think of anything else. I use this technique when my mind is racing at night, and need a little guided relaxation.

Visualization Meditation

Sometimes, you need a place to escape to, even when there’s literally nowhere to go. In that case, it can be very helpful to implement a visualization and/or meditation practice. This process can take some practice and discipline, but over time, it can be a great strategy for stress relief. 

There are many visualization techniques that you can use during meditation. Before you get started, you’ll want to find a comfortable seat or place to lie down. Close your eyes, and begin to slow your breath. Here are a few techniques that you can use to practice visualization:

• Color visualization – associate a color with the emotions you’re feeling, and visualize this color as you meditate
• Imagine a goal or finish line you want to reach, and visualize your accomplishment
• Create a visual home base (a happy place, if you will) to visit, like a garden or a cozy room

It can be challenging to practice meditation, but with practice, it can be a great strategy for stress relief. You may also find that there is a particular way that you like to relax that isn’t included on this list. There are so many different methods you can use – exercise, massage therapy, talk or psychotherapy, isolation, reading, and the list goes on and on. Use whatever relaxation technique works best for you!

Citations

1. Zaccaro A, Piarulli A, Laurino M, et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018;12:353. Published 2018 Sep 7. doi:10.3389/fnhum.2018.00353

Many of us can’t imagine a morning routine without caffeine, whether you’re a black coffee drinker or you enjoy a milky cup of English breakfast tea. I know I’m hopeless without my morning coffee! 

However, you may find this dietary stimulant to be a bit temperamental. You might feel a little shaky if you’ve had too much, or if you haven’t eaten anything for breakfast yet. You know you’ll feel a headache coming on when you go without it. And on the off chance that you indulge a little too late in the day, there is no chance you’re sleeping tonight.

With all these side effects of caffeine, you may begin to wonder if it’s really all that healthy for you in the first place. In this blog, I want to break down the pros and cons of caffeine intake, and provide some guidelines on how you can enjoy it responsibly (without the shakes and headaches).

What is caffeine?

Many cultures use caffeine, a plant-based compound, as a natural stimulant. You’ll most commonly find it naturally in coffee and a variety of teas, but you can also find it in products made from the cocoa bean, such as chocolate! There are also a variety of energy drinks, foods, and supplements with added caffeine.

It acts on our central nervous system to induce its energizing effects. And it works quickly. In fact, 99% of the caffeine found in coffee, teas, and other caffeinated foods and beverages is absorbed within 45 minutes of ingestion!

Once it is absorbed into the bloodstream, it is able to exert its effects on the central nervous system. It’s most well known for blocking the action of adenosine, a neurotransmitter in the brain that relaxes the blood vessels. In doing so, it also allows for the secretion of norepinephrine, dopamine, acetylcholine, serotonin, glutamate, and gamma-aminobutyric acid (GABA). This leads to the alert, awake feeling that caffeine intake promotes. [1]

The benefits of caffeine

Aside from that little extra perk to your day, there are many benefits that caffeine can offer. Let’s explore a few of the most significant benefits:

• Boosted metabolism: Caffeine is a stimulant, which has the ability to increase the rate of our metabolism. In fact, one study showed that 300 mg daily could increase energy expenditure and burn up to 79 extra calories per day. [2] It is thought that caffeine may help control weight status, though the effects are relatively small.
• Cardiovascular health: Studies have looked at the impact of coffee intake, and found that it is associated with decreased risk of heart disease and stroke. [3-4] Research has also established the association between decreased risk of stroke, and intake of green tea.
• Brain function: As mentioned previously, caffeine has the ability to block the action of adenosine, which can boost secretion of molecules like dopamine and serotonin. Both of these neurotransmitters are known to play a role in mood, which could be part of the reason why it is thought that caffeine can play a role in our mental health. It has also been thought to improve focus, and has been associated with decreased risk of cognitive diseases, such as Alzheimer’s and Parkinson’s disease. [6-8]

While it definitely has its benefits, there are a few risks associated with excessive intake. Let’s dive deeper into the downsides of caffeine intake, and why you want to be careful about overdoing it on the coffee. 

The risks

If you’ve ever had too much coffee, you’re probably familiar with the effects of having a little bit too much. While there are some serious consequences to be aware of, such as increased blood pressure, many of the negative effects of caffeine are probably ones you’ve experienced yourself at some point. [9] This may include:

• Anxiety
• Increased heart rate
• Difficulty sleeping
• Digestive issues
• Frequent urination
• Energy spikes and crashes 

If you find that your hands are shaking after a few cups of coffee, it might be a good idea to cut back! It’s important to determine how much caffeine is right for you. It’s also important to know that not all caffeinated drinks are created equal. While the caffeine from coffee might cause a larger crash, you might find that the caffeine from a matcha latte offers a smoother come down from the caffeine rush. So, to avoid the risks, how much caffeine should you aim for on a daily basis? Let’s find out.

How much caffeine is safe to consume?

Now, how much caffeine is actually safe for you to consume on a daily basis? Research shows us that for healthy adults, 400 mg per day appears to be a safe amount of caffeine. Those who are pregnant should consume less, and limit intake to about 200 mg per day. Let’s break down the most common sources of caffeine, and their milligrams per serving (usually 8 oz), so you know how to divide up your daily dose of caffeine.

Black coffee: 95 mg

Green tea: 28-29 mg

Black tea: 47 mg

Caffeinated soda: 29-30 mg 

Energy drinks: ranges from 85-300 mg per serving

Chocolate: about 12 mg per oz

So, for the average healthy adult, that’s about 4 cups of coffee OR about 13 cups of green tea, or 33 oz of chocolate! Mix and match as you like, but ultimately, it seems that it’s pretty easy to stay within the daily caffeine recommendations.

I definitely don’t plan on ditching my morning coffee anytime soon, especially now that the weather has gotten colder. And I love to give it a delicious caramel boost with Complete Collagen+! You can give it a try too, risk-free, with our 180 day money back guarantee!

Citations

1. Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/
2. Rudelle, Servane, et al. “Effect of a Thermogenic Beverage on 24-Hour Energy Metabolism in Humans*.” Obesity, vol. 15, no. 2, 2007, pp. 349–355., https://doi.org/10.1038/oby.2007.529. 
3. Jiang-nan Wu, Suzanne C Ho, Chun Zhou, Wen-hua Ling, Wei-qing Chen, Cui-ling Wang, Yu-ming Chen. Coffee consumption and risk of coronary heart diseases: A meta-analysis of 21 prospective cohort studies. International Journal of Cardiology, Volume 137, Issue 3. 2009. Pages 216-225, ISSN 0167-5273. https://doi.org/10.1016/j.ijcard.2008.06.051
4. O’Keefe, James H et al. “Effects of habitual coffee consumption on cardiometabolic disease, cardiovascular health, and all-cause mortality.” Journal of the American College of Cardiology vol. 62,12 (2013): 1043-1051. doi:10.1016/j.jacc.2013.06.035
5. Kokubo, Yoshihiro, et al. “The Impact of Green Tea and Coffee Consumption on the Reduced Risk of Stroke Incidence in Japanese Population.” Stroke, vol. 44, no. 5, 2013, pp. 1369–1374., https://doi.org/10.1161/strokeaha.111.677500. 
6. Heckman, Melanie A., et al. “Caffeine (1, 3, 7-Trimethylxanthine) in Foods: A Comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters.” Journal of Food Science, vol. 75, no. 3, 2010, https://doi.org/10.1111/j.1750-3841.2010.01561.x. 
7. Carman, A.J., Dacks, P.A., Lane, R.F. et al. Current evidence for the use of coffee and caffeine to prevent age-related cognitive decline and Alzheimer’s disease. J Nutr Health Aging 18, 383–392 (2014). https://doi.org/10.1007/s12603-014-0021-7
8. Qi, Hui, and Shixue Li. “Dose-response meta-analysis on coffee, tea and caffeine consumption with risk of Parkinson’s disease.” Geriatrics & gerontology international vol. 14,2 (2014): 430-9. doi:10.1111/ggi.12123
9. Shah, Sachin A et al. “Effects of Single and Multiple Energy Shots on Blood Pressure and Electrocardiographic Parameters.” The American journal of cardiology vol. 117,3 (2016): 465-8. doi:10.1016/j.amjcard.2015.11.017