Of course, it would be alarming to find something as serious as asbestos in makeup, but makeup for kids?! YIKES!

If you can find such a harmful ingredient in products made for kids, it makes you wonder what else might be lurking in seemingly harmless products.

We’ve got the scoop to help you avoid this known carcinogen at all costs.

What Is Asbestos?? And Why Is It So Bad?

There is no safe limit of asbestos. Any exposure is dangerous.

Asbestos is a mineral found in rock deposits, but it can cause severe health problems (like lung cancer and mesothelioma) when asbestos particles are inhaled. The World Health Organization states that there is no safe exposure level, which means any exposure is bad.

In fact, asbestos is so toxic that if any is detected during a home renovation, special teams must come in hazmat suits to remove the asbestos before any work can continue. But, as noted above, it turns out asbestos isn’t just in construction materials.

Why Is There Asbestos in Makeup?

If asbestos is really that dangerous (spoiler: it is!), you may wonder why are so many recent reports have found asbestos in makeup—something that we put directly on our skin?!

It all boils down to cosmetic-grade talc…

Asbestos isn’t intentionally added to makeup, but cosmetic grade talc is. Talc is added to makeup, especially eye shadow, to prevent caking and achieve a smoother consistency.

Unfortunately, talc is often contaminated with traces of asbestos. And this leads to asbestos in makeup containing talc. This is even more of a risk with cheap, counterfeit products imported from China where regulations aren’t as stringent.

The Most Toxic Makeup to Avoid

Makeup is applied to your biggest organ (your skin!), so it’s a good idea to make sure your makeup is as clean as possible. But in a world where this problem is so prevalent, how can you make sure there’s no asbestos in your makeup?

Choose makeup that doesn’t include the following ingredients:

• Talc powder
• Parabens
• Phthalates
• Formaldehyde and formaldehyde-releasers (such as propylene glycol)
• Retinal palmitate
• Coal tar
• Petrol by-products
• Artificial colors and artificial fragrances
• Oxybenzone
• Mineral oil
• Sulfates

And shop smarter

Be wary of makeup kits made in China, where regulations aren’t as stringent and counterfeit products is a major problem that can lead to increased levels of asbestos in makeup. Remember: If the price seems too good to be true, it probably is. If makeup is super cheap, that’s a red flag—high-quality ingredients are not cheap.

So, What Are Safer Alternatives?

Thankfully, you don’t need to abandon your love of red lips and a smoky eye to make healthier choices. Today, there are plenty of safer alternatives. Here’s how to weed through the noise:

Stick with clean beauty brands

Before my Mama Natural days, I loved conventional makeup like Lancome, Clinique, and MAC. And, truthfully, I had a hard time finding anything cleaner to serve as a suitable replacement… until I discovered Beautycounter.

It’s the first more “natural” makeup I’ve used that feels like luxury and actually works. The lipsticks have a true stain, the overnight peels make my skin noticeably clearer, and the tinted moisturizer does wonders for that coveted dewy glow.

Plus, it’s ideal for busy mamas. They have over 150 products that I know are as safe as possible. There’s no research to do—just select what I want and wait for it to arrive on my doorstep.

Tips for buying safer cosmetics

There are also a few shopping habits you should adopt to ensure you’re getting the cleanest products, from soap and shampoo to blush and eyeshadow.

When shopping, always:

• Buy your makeup directly from the website or from verified sellers on Amazon (no third parties)
• Always check ingredient lists (there’s an app for that!)
• Cross-reference products with the EWG database to check ratings

An alternative approach to cosmetics

Of course, if you want uber-pure makeup, you can also make your own cosmetics. For example, with coconut oil and beeswax, you can make your own lip gloss. Here are a few other ideas:

• Face powder: Mix arrowroot powder with just enough cocoa powder to reach your desired shade.
• Eye shadow: Start with 1/4 teaspoon of arrowroot powder. Then color with beet root powder, cocoa powder, spirulina, or even activated charcoal.
• Mascara: Combine one capsule of activated charcoal with 3/4 teaspoon beeswax, 1/2 teaspoon coconut oil, 1/2 teaspoon shea butter, and 2 teaspoon aloe vera gel. Add to empty mascara jar.
• Super quick lip gloss: Coconut oil! Easy peasy!

The Bottom Line About Asbestos in Makeup

From toy makeup to your own cosmetics, asbestos has a way of sneaking into the least suspecting places. The good news is that with a little detective work (AKA reading labels) and some substitutions, you can continue to find makeup without asbestos.

If you’re in doubt about the quality of your makeup, it’s best to take a pass on it. Remember there is no safe level of asbestos in makeup, so it’s best to put safety first.

What About You?

Have you made the leap to all-natural beauty products? What’s in your makeup bag?

The post Asbestos in Makeup: The Scary About So Many Cosmetics appeared first on Mama Natural.

What is Grounding?

This trending therapeutic practice, also called earthing, occurs when we do activities in which our skin comes into contact with the ground and our bodies become electrically connected to the earth through the earth’s surface electrons.

Though it all may sound a bit woo-woo, the reality is most of humanity has been practicing earthing for the majority of their lives—some without ever even realizing it! So while the conscious practice of grounding is a buzzy activity right now, it’s really not new at all.

In fact, the practice is deeply rooted in physics, and—despite limited formal research—there are plenty of proven ways grounding can positively affect our bodies and our moods. Because of this, we can expect to see much more research on this topic in the near future.

Benefits of Grounding

The good news is that the research that does exist on earthing is largely positive. Here’s a look at what we know about grounding so far:

It helps you sleep better

In one study, grounding therapy helped participants sleep longer and have fewer sleep disturbances. In the same study, participants also reported decreased levels of overall fatigue and improved mood after just four weeks of treatment with grounding mats.

It helps relieve stress

According to the results of another small study, just one hour of grounding therapy was significantly more effective and improving participants’ moods than relaxation alone.

It helps ease pain and promotes healing

Another study found that individuals who wore grounding patches after exercise reported lower levels of pain due to muscle damage. This suggests that grounding can not only help with pain, but can actually help our bodies heal itself.

It improves immune response

In one study that examined the effect of grounding on the classic immune response, researchers confirmed an association between earthing and positive immune response.

It improves heart health

Another study found that hypertensive individuals with a long history of self-administered grounding therapy had lower blood pressure levels. It was so effective that the researchers of the study call earthing a “safe blood pressure-reducing therapy warranting further research.”

Why Grounding Works

The Earth possesses a limitless and continuously renewed supply of electrons that make the surface of the planet electrically conductive (except in limited ultra-dry areas like deserts). And—guess what—humans are also electrically charged beings. It only makes sense that the latest research on earthing suggests that these two forces sync to help create a more stable internal biological environment, helping our entire system function more efficiently.

The problem? Modern lifestyle inherently separates humans from such contact with the Earth. Think about it: Instead of walking barefoot or using traditional leather-soled shoes, we wear thick rubber-soled shoes. Instead of sleeping on the earth in huts or log cabins, we are in high rises or elevated houses. Instead of forging all day, walking the earth, we sit in office buildings or cars.

Mounting research suggests this growing disconnect may be a major contributor to physiological dysfunction and unwellness. In fact, researchers call it an “overlooked environmental factor on health,” suggesting the practice of grounding is something important for modern society.

How to Practice Grounding

It’s easy to practice grounding—you just have to physically connect yourself (your feet, hands, or entire body) to the earth. Here are some common ways to do so:

Walk barefoot

It doesn’t matter where you go for your barefoot stroll—the grass, sand, or dirt. The important thing is to allow your skin to touch the natural ground. (If you know there are buried electrical lines in your front yard, chose a park or forest preserve instead.)

Lay on the ground

Again, it doesn’t matter where you lay down, as long as it’s on natural ground (grass, dirt, sand, etc.). You can ground during a picnic if you use a thin cotton or natural fiber blanket. If it’s winter, think snow angels!

Go swimming

Some say water is just as effective. This means swimming in the ocean, standing in a riverbed, taking a dip in a hot spring, or wading in a lake or a pond would also work. (Sorry—bathtubs and pools don’t count.)

Too Cold to Ground?

There are plenty of good options if the weather is less than ideal:

Go forest bathing

If it’s a little too cold to dig your toes into the dirt, but not so cold you can’t be outside, try forest bathing instead.  This practice has many benefits, including improved mood, reduced inflammation, decreased risk of heart attack and obesity, clearer skin, and better sleep (a great reason to bring your kids along!).

Wear grounding shoes

There are some shoes that have copper plugs on the soles that actually help you ground to the earth on a near constant basis—no matter how cold it is. Some popular examples include Earth Runners and Pluggz. You can also find tons of options on Amazon.

Try indoor options

For many people in the Northern hemisphere, there are many times of the year where it’s simply not as easy to practice grounding. (Can you imagine walking barefoot through snow and sleet—brrr!) Though outdoor methods of earthing are superior, luckily there are some great, modern ways to practice earthing indoors.

If you like to shop on Amazon, take a look at these options:

• mats
• sheets
• socks
• patches
• body bands

But, if you’re really serious about grounding, check out this website—it’s the best and most thorough resource I’ve found thus far, plus the products are very high quality.

Note: While there is no inherent danger of grounding outside (provided you are in a safe location), it’s important to follow all directions on indoor options to prevent risk of electrocution.

How Often to Ground

Though we lack formal studies on exact duration, experts say you don’t have to commit a full hour to this—just 20 minutes a day is a good benchmark for full effect.

And don’t beat yourself if you miss a day. Be realistic about what works for you, and know that no matter how often you ground, there are likely lasting benefits. In studies on forest bathing, researchers found that the positive effects lasted for more than a week after the forest excursion.

Looking for More Resources on Grounding?

Because earthing is so popular today, there are a growing number of resources that can really help you tune into the practice. Some of my favorites include:

• Earthing: The Most Important Health Discovery Ever! by Clinton Ober
• The Earthing Movie—a documentary you can stream on YouTube
• This podcast by Ben Greenfield Fitness

The Bottom Line on Grounding

There’s still much research to be done. But emerging evidence shows just how powerful contact with the Earth can be. It’s exciting to think that just being one with nature could vastly improve overall health and mood, and I can’t wait to see how daily grounding therapy may affect my own body!

How About You?

Do you practice grounding regularly? Have you noticed any positive effects? Share with us in the comments below!

The post Grounding (aka Earthing): 5 Reasons to Try This Ancient Practice appeared first on Mama Natural.

Watch the video – Preeclampsia: Symptoms, Risk Factors, and Natural Treatments

Further, because mom is consumed caring for her newborn, symptoms of one of the most common complications can go unnoticed. Here’s what you need to know about postpartum preeclampsia:

What is Postpartum Preeclampsia?

Postpartum Preeclampsia (PPE) is a rare but serious condition that occurs after childbirth. It causes high blood pressure and protein in the urine.

Postpartum preeclampsia typically occurs within 48 hours of giving birth, but can develop up to 6 weeks postpartum (called late postpartum preeclampsia).

Much like preeclampsia during pregnancy, PPE can cause complications beyond high blood pressure, including:

• Postpartum eclampsia: Preeclampsia is the condition leading up to eclampsia. Eclampsia can cause seizures, which can have severe negative effects on the vital organs, including the brain, eyes, liver, and kidneys.
• Pulmonary edema: This is a condition where excess liquid collects in the lungs. This is a serious and life-threatening condition.
• Stroke: A stroke is another serious concern and is considered a medical emergency. A stroke can deprive the brain of vital oxygen and food, potentially causing life-long issues or death.
• Thromboembolism: Another medical emergency, thromboembolism occurs when there is an obstruction of a blood vessel by a blood clot that has become dislodged from another part of the body.
• HELLP syndrome: This condition is also a serious concern and can be life-threatening. It is a disorder of the liver and blood that can cause low red blood cell count and can lead to anemia.

Postpartum preeclampsia is clearly nothing to mess around with. If you’re at a higher risk for postpartum preeclampsia, it’s important to know what to look for and to check in with your doctor regularly.

What Causes Postpartum Preeclampsia?

Like preeclampsia during pregnancy, the causes of postpartum preeclampsia are not well understood and anyone can develop it.

However, doctors believe there are some common risk factors, including:

• High blood pressure during pregnancy or chronic high blood pressure
• Obesity
• Multiples
• Diabetes
• Family history
• Being younger than 20 or older than 40
• Some research suggests impaired thyroid function is linked to preeclampsia
• And finally, African American women

Black women are particularly at risk and have nearly a 1.5X higher risk of developing postpartum preeclampsia than non-Hispanic white women.

Postpartum Preeclampsia and Race

According to this study, women of color also have lower instances of remaining normotensive during pregnancy (adjusted odds ratio (AOR)=0.85, 95% CI 0.78–0.93). Black women have higher odds of mild preeclampsia, severe preeclampsia and superimposed preeclampsia.

So what’s a mama to do?

The most important thing you can do is ensure you get the care you deserve. You might even consider hiring a black postpartum doula to support you during your fourth trimester. Other steps you can take include:

• Educating yourself and knowing the warning signs of postpartum preeclampsia
• Practicing good self-care
• Advocating for yourself and demanding care if you think something seems off

Shalon Irving, a Lieutenant Commander and CDC epidemiologist, died from complications of postpartum preeclampsia. She knew something was wrong, she knew the risk factors, and yet she still didn’t receive the care she needed. Now, her mother, advocates for all women of color to make the fourth trimester one filled with intentional care for all mamas. If you’re getting ready to enter the fourth trimester, create your own postpartum care plan.

Postpartum Preeclampsia Symptoms

The symptoms of postpartum preeclampsia are similar to symptoms of preeclampsia during pregnancy:

• Headaches
• Swelling, especially in feet and hands
• Changes in vision
• Upper abdominal pain
• Chest tightness and pain
• Excessive sweating
• Decreased urination
• Excess urine in protein
• High blood pressure*

* Do not dismiss a slightly elevated blood pressure as postpartum preeclampsia can start out with readings like this and then escalate quickly.

Also, it’s important to note that not every woman who experiences this condition will have any—or all—of these symptoms. And when you’re already distracted by caring for your new baby and healing from childbirth (no small order!), you may not recognize these symptoms or you might brush them off as a normal part of postpartum recovery.

Because of this, it’s vital to be aware of the symptoms and have a great medical team that you trust. The bottom line is knowing what to look out for can help you be a better advocate for yourself. 

How is Postpartum Preeclampsia Diagnosed?

If you’re having any of the above symptoms, or think you might be, call your doctor right away. Your doctor will check a few things, including:

• Blood pressure
• Platelet count via a simple blood test
• Urine for protein (Urinalysis)

In severe cases (like if you’ve had a seizure), your doctor may recommend a brain scan or other tests based on your individual needs.

Postpartum Preeclampsia Treatment

When postpartum preeclampsia is diagnosed it’s important to get treated right away. Left untreated, postpartum preeclampsia can cause seizures, stroke, and other serious complications.

All hospitals, birth centers, and home practitioners should have a postpartum preeclampsia toolkit that would look something like this toolkit created by California Maternal Quality Care Collaborative (CMQCC). This toolkit includes a number of medications (including intravenous magnesium) that are recommended for treating preeclampsia.

Your midwife may also pack some natural treatments like the ones listed below:

• Magnesium (oral or topical)
• Calcium
• Vitamin B
• Folic acid (methylated form)
• Vitamin C
• Lycopene
• Vitamin E
• Vitamin D
• Coenzyme Q10
• Low dose aspirin

Your practitioner may also recommend blood pressure medication, anti-seizure medication, or blood thinner, depending on the severity of your condition. Always check with your midwife or doctor before taking any supplements.

Does Postpartum Preeclampsia Go Away?

Postpartum preeclampsia is a very serious condition, but luckily, with proper (and timely!) treatment, postpartum preeclampsia recovery is likely. And just because you have preeclampsia once, doesn’t mean you will have it with subsequent pregnancies.

How to Prevent Postpartum Preeclampsia

There is some evidence that lifestyle and other self-care strategies can help prevent the onset of preeclampsia. According to the review, women who were more knowledgable about ways to care for their body through nutrition, lifestyle choices, stress reduction, exercise, etc. were less likely to have preeclampsia (or more likely to manage it well). Here are some more specific self-care strategies that may help you:

• Exercise: With doctor’s approval, aim for at least 30 minutes of exercise a day—but don’t overdo it; even a short walk counts.
• Sleep: Whether it’s during pregnancy or after birth, sleep is key for maintaining optimal health. If you’re not sleeping well, it may be a sign that something is off in the body. Interestingly, a 2016 study found that lower levels of melatonin were linked to preeclampsia. Try drinking tart cherry juice at night to support melatonin production. It contains the highest levels of naturally occurring melatonin. Getting natural morning light and avoiding too much artificial light at night can also help boost melatonin levels.
• Relax: Stress is one of the biggest factors in derailing health. Among other harmful physiological effects, stress can cause elevated blood pressure—a risk factor for preeclampsia. Meditating, getting help with baby, journaling, or anything else that reduces your stress levels can help.
• Diet: A healthy diet is important at all times, but is especially important during pregnancy and postpartum. Some research suggests that preeclampsia is a symptom of poor nutrition. Try the Brewer’s diet, which is focused on high protein and proper nutrition—it is meant to support healthy blood volume and prevent high blood pressure.

How a Postpartum Care Plan Can Help, Too

The statistics about maternal healthcare in the postpartum period are staggeringly grim—particularly n countries like the United States. Based on this information, it’s clear that most women aren’t getting the care they need during the crucial fourth trimester.

But a postpartum care plan can help you do everything possible to make sure your body and mind stay healthy following childbirth.

The post Postpartum Preeclampsia: The Facts About This Scary Condition appeared first on Mama Natural.

In this article, we’ll cover:

First Thing’s First: Do You Need a Special Baby Detergent?

Ironically, two items—laundry detergent and fabric softeners—that are designed purely to clean are actually two of the most toxic items in our homes. (source) Yikes!

Conventional detergents contain a compound called dioxane—a known endocrine disrupter that may even cause cancer. (source) Because babies have such sensitive skin and delicate immune systems that are especially vulnerable, this is a “perfect storm” scenario that can lead to allergic reactions and skin issues, like eczema.

Think of it this way: Your baby doesn’t need a special “baby-only” detergent—your whole family needs a natural one.

What About Dreft Baby Detergent?

For years, Dreft has been the most widely recommended baby detergent, but it is not the best choice. In fact, Dreft received an “F” grade from the Environmental Working Group.

Wondering why this seemingly innocent detergent scored so poorly?

• Sodium borate, which is linked to respiratory and endocrine distress (source)
• Ethylene oxide, which is linked to cancer and developmental delays (source)
  
• Artificial fragrance, which is linked to allergies, asthma, and respiratory issues (source)
• 1-4 dioxane, which is linked to organ problems, skin irritations, and cancer (source)

Other popular choices, like All baby detergent, didn’t fare too well either; they received a D rating.

Best Baby Detergent

So what is the best baby detergent? Is there a good baby detergent? Conventional brands may be out, but there are still plenty of options to keep your baby’s clothes fresh and clean:

Molly’s Suds

Molly’s Suds – The Best Baby Detergent (Plus, How to Make Your Own) post by Mama Natural

This soap is listed as eco-responsible and derived from plant-based ingredients. Even better, it’s available in liquid or powder form.

• For the powdered form: Use 1-2 tablespoons. Place the detergent into the washer drum.
• For the liquid version: Add one capful of detergent into the drum of your washer. Can also be used to spot-treat and pre-treat.

Better Life Unscented

Better Life Unscented – The Best Baby Detergent (Plus, How to Make Your Own) post by Mama Natural

This is a liquid detergent, and like Molly’s Suds, it’s plant-based. It’s also super concentrated—4x!

• For a normal load: Pour one ounce (half a cap) into the drum of your washer.
• For a heavy or extra dirty load: Pour two ounces (one cap) into the drum of your washer.

Seventh Generation Concentrated Laundry Detergent

– The Best Baby Detergent (Plus, How to Make Your Own) post by Mama Natural

This triple enzyme formula is tough on stains, but free from chemicals and fragrances that can irritate skin. It can also be used as a pretreatment for particularly tough spots, like tomato sauce and grass stains.

Charlie’s Soap Laundry Powder

Charlie’s Soap Laundry Powder – The Best Baby Detergent (Plus, How to Make Your Own) post by Mama Natural

This non-toxic laundry powder (just four ingredients!) is a favorite amongst cloth-diapering parents, because it’s extra gentle on sensitive skin.

• For a normal load: Put 2/3 tablespoon of powder into the washing machine (not the dispenser).
• For a heavy or extra dirty load: Pour one tablespoon into the washer.

Nellie’s All-Natural Laundry Soda

Nellie’s All-Natural Laundry Soda – The Best Baby Detergent (Plus, How to Make Your Own) post by Mama Natural

This laundry detergent is a more eco-friendly choice (uses less water!) and is gentle on skin.

• For a normal load: Use one tablespoon of powder for each regular-sized load.

DIY baby detergent

Using liquid soap

Pure Castile soap – The Best Baby Detergent (Plus, How to Make Your Own) post by Mama Natural

If you use Castile soap, remember that it is concentrated. To use Castile soap for laundry, mix one cup of your chosen Castile soap into a one-gallon container filled with warm water. Add 3/4 cup aluminum-free baking soda and 1/4 cup sea salt. Use 1 cup of this mixture per load at first, but you may find that you need less depending on the size and soil level of your laundry load.

Another option: As per the Dr. Bronner site, you can put 1/3 to 1/2 cup (or 1/6 to 1/4 cup for HE washers) of Castile soap directly into your washing machine’s soap dispenser followed by 1/2 cup of white vinegar during the rinse cycle.

Using bar soap

Dr Bronners Bar Soap – The Best Baby Detergent (Plus, How to Make Your Own) post by Mama Natural

You can also make your own liquid laundry soap using the bar version of Dr. Bronner’s Castile soap.

DIY baby detergent ingredients:

• 1 bar of your favorite Dr. Bronner soap
• 1/4 cup of white vinegar
• 1 tablespoon of organic glycerin
• 3 cups of water for boiling
• 1 gallon of water for making the detergent
• 30 drops of your favorite essential oil

How to make DIY baby detergent:

1. Grate the bar of soap using a cheese grater or your food processor.
2. Melt the bar into 3 cups of boiling water. Let this mixture cool completely.
3. Using a 1-gallon container, add the remaining ingredients: vinegar, glycerin, and essential oils.
4. Add the cooled soap mixture to your gallon container.
5. Fill up the remaining space with warm water.
6. Let the detergent sit for 24 hours before using.
7. Shake before each use.
8. Use 1 cup per load.

Are Fabric Softeners and Dryer Sheets Safe?

It’s part of our DNA to love things that smell good. And fabric softeners and dryer sheets do that, plus make clothes feel softer. But the bottom line is that conventional fabric softeners and dryer sheets are not safe. These products are some of the most toxic items you can have in your home. Studies link them to asthma, eczema, allergies, and even cancer and central nervous system disorders.

Luckily, there are plenty of safe alternatives:

1. Use dryer wool balls to reduce static cling and wrinkling

Dryer balls make clothes so soft and help eliminate wrinkles. Check these out:

• Extra Large Dryer Balls by Wantell
• Babyganics Wool Dryer Balls
• SmartSheep Extra Large Dryer Balls

There’s no need to wash dryer balls, but keep in mind, you should replace the balls after about 1,000 loads of laundry—still way cheaper than using dryer sheets.

2. Use essential oils for scented fabric

And for that great scent, you can use essential oils (not fragrance oils!) to scent your clothes:

1. Fabric softener: Combine 1 gallon of white vinegar and 30 drops of your favorite essential oil. Mix well and deposit 1 cup in your washing machine’s fabric softener slot per load.
2. Scented detergent: Add your favorite oil to your liquid laundry detergent.  Start with 30 drops per gallon of detergent.
3. Scented dryer balls. Add a few drops of oil to each ball. Use the low heat setting if you opt for this method.

Of course, you can play around with the number of drops to fit your preferences. You can use single oils or you can mix-and-match oils to create your own personalized laundry scent. The following oils are popular for that fresh, clean scent:

• Lavender (to buy)
• Tea Tree (to buy)
• Citrus oils, like lemon and orange (to buy)
• Cedarwood (to buy)
• Cinnamon (to buy)

Tip: Check your warranty information on your washer and dryer before using white vinegar or essential oils. For more information on getting started with essential oils, check out this post.

Remember…

Baby detergent (and regular detergent for that matter) aren’t the only household items that should be green. It is important to keep all of your cleaning products and cosmetics safe, too. In fact, these are two more great projects to tackle while you’ve got those nesting vibes!

The post Best Baby Detergent List (Plus, How to Make Your Own) appeared first on Mama Natural.

But I don’t need to tell you how important exercise is. Study after study shows that people who get consistent exercise are happier, healthier, and even live longer.

So what’s a busy mama to do?

Stream a killer workout, of course. But since there’s a lot out there, I want to help you filter out the noise. Enter: Suzanne Bowen Fitness.

What is Suzanne Bowen Fitness?

Suzanne Bowen Fitness Homepage

Suzanne Bowen Fitness is a streaming platform for full-body online workouts that specialize in cardio and barre. Through these workouts, participants can expect to improve in three core areas: strength, cardio, and flexibility.

Meet the instructor: Suzanne Bowen

Suzanne Bowen has 16 years of experience teaching fitness classes and was one of the first people on the barre scene—one of the fastest growing fitness trends. And though she’s been teaching barre long before it was a fad, Bowen completes regular training to stay current, including extensive training with posture and prenatal specialists.

Suzanne’s accomplishments include:

• Creating BarreAmped, an internationally taught barre technique that was recognized as one of the best by Fitness Magazine and Natural Health Magazine
• Producing numerous top-selling fitness DVDs, as well as hundreds of online streaming barre and cardio classes

Suzanne Bowen Fitness Review

Here’s what I love the most about this streaming workout service:

Convenience

This is number one for me. As a working mom of three kids, finding time to go to the gym sometimes feels harder than the actual workout.

Because of this, convenience is key. Having access to a workout I can do between editing articles, naps, and chorus rehearsal is pretty much the only way I’m going to maintain a regular exercise regimen.

And on top of that, workouts are totally manageable in terms of length. The majority of the workouts I do on the platform range from just 15 to 45 minutes!

Accessibility

This goes hand-in-hand with convenience. I can do Suzanne Bowen Fitness workouts right from the comfort of my living room via a whole host of devices, including:

• Laptop (desktop computers also work, but the portability of a laptop can’t be beat—and not just for workouts!)
• iPhone or iPad
• Apple TV
• Android phones and tablets

And I don’t need any special equipment. Sure, some of the workouts require weights or other simple equipment that’s easy to get, but I prefer to filter by workouts that don’t use any equipment. My mindset is the less fuss, the better.

Skill level

I love the fact that these workouts can truly suit anyone. Whether you’ve never worked out before, you’re hitting the refresh button post-baby, or you are something of a fitness guru, Suzanne has a streaming workout for you.

Though the filtering can be a little bit wonky at times (I was searching beginner and somehow an advanced class snuck in there!), I love the fact that this feature exists. It makes it so much easier to find videos that are well-suited to my experience level.

In addition to skill level, you can also filter videos by workout type, equipment, goal, duration, target area, and more.

Customized programs

Suzanne has also created customized programs for a variety of different skill levels and interests. One of my favorites post baby number three is this “Back to the Barre” workout series. It’s a 28-day plan for beginner barre students that serves as an introduction (or, in my case, reintroduction) to barre workouts.

It’s super convenient (again, a big thumbs up for this!), because all I have to do is log on each day and complete the video waiting for me—no time wasted searching for just the right thing.

Alternatively, you can create your own custom workout plans. There’s an entire section dedicated to helping you search Suzanne’s vast library of streaming workouts to save them in your own workout sequence.

You can choose to make these public or private, and you can even browse and join in on other public custom workouts by other members of the community.

Variety

Suzanne Bowen’s streaming workouts are divided into six categories:

• Active stretch
• Barre
• Bounce
• Cardio Interval
• Mat/Floor
• and Relaxed Stretch

Though I tend to gravitate towards the barre workouts, I love that you can mix things up based on your mood. If I’m just not feeling up to a tough workout, I’ll filter by workout type and choose a relaxed or active stretch instead.

By doing this, I feel like I’m still hitting my fitness goals, but not pushing myself so hard I’ll burn out.

What Other People Say

I’m not the only one who has seen success with Suzanne’s program. She has helped so many people achieve their fitness goals. Here’s what they had to say:

“In six weeks, I have lost 5.6 inches! The majority of my weight loss has been seen in my glutes, arms, and neck. I probably would have lost more inches if I have initially measured more body parts, but I think that 5.6 inches is a really big accomplishment!” — Sara R. 

“I love the fact that even though my body is not where I want it to be yet, I’ve started to love it. I feel strong!” — Amy L. 

“A workout for people who hate working out.” — Janie W.

“What SBF means to me is I can Still Be Fit!! I can maintain my weight, healthy lifestyle, get good, effective workouts without the expense of going to the studio.” — Amy A.

How Much Does Suzanne Bowen Fitness Streaming Cost?

Suzanne Bowen Fitness offers three membership options: monthly, six months, and yearly. (Note: You can also purchase a three-month membership as a gift.)

All memberships—regardless of length—get the same benefits:

• A wide range of workout plans
• Seasonal challenges
• Over 350 streaming videos
• A custom workout builder tool
• And access to an exclusive online community

Suzanne Bowen Fitness Discount Code

The post Suzanne Bowen Fitness Review: THE Most Convenient Exercise Program appeared first on Mama Natural.

Conventional shoes have often made our feet weak — and sometimes deformed!

Enter minimalist shoes. Minimalist shoes allow our feet to walk as if they were barefoot, or closer to our “natural” state.

Read on to discover why you’d want to wear minimalist shoes, plus which minimalist shoes are good options to choose from.

Minimalist shoes: How did we get here?

Two forces in the world increased the interest in minimalist shoes.

1. In running circles, people like ultramarathon runner Golden Harper cut off the heels of their trainers to create “zero drop shoes,” where the heel is at the same height as the ball of the foot. This allows your foot to behave just like it would when it’s barefoot.
   • In studies, runners who wore zero drop shoes increased their foot muscle size and had stronger feet. (source)
2. Meanwhile, in the paleo and primal worlds, thought leaders urged people to return to natural movement patterns and ancestral lifestyle habits. Advocates recommended spending time barefoot to help restore posture and strength.
   • Specifically, biomechanist Katy Bowman (Instagram name: nutritiousmovement) popularized the importance of wearing minimalist shoes.

The Problem with Modern Footwear

The human foot contains 28 bones, 30 joints, and more than 100 muscles, tendons and ligaments. All of this anatomy works together to allow us to stand, walk, run, and move in our environment.

According to natural movement experts, the modern shoe is “toxic,” and doesn’t support your entire foot. This can lead to issues like plantar fasciitis, achilles tendonitis, bunions, hammer toes, bone spurs, etc. Problems with many conventional shoes include:

• Too narrow of a toe box. This can cause hammer toes, bunions, and overlapping toes. It also restricts proper movement.
• An elevated heel. This unnatural slope can weaken the foot and lead to problems like plantar fasciitis, achilles tendonitis and excess pronation.
• Lack of ankle support. Shoes like flip flops or slides cause your toes to “grip” the shoe to keep it on, creating all sorts of structural issues for your feet (and the rest of your body).
• Too stiff of shoe. Many modern shoes are similar to casts in that they don’t allow the muscles in your foot to move, adapt, and be part of your movement. This leads to weak feet, balance issues, and lack of endurance.

As you can see, our feet can literally form to the type of shoes we wear, so we want to be sure we are wearing proper footwear.

Examine your infant’s foot and you’ll see that their toes are more separated and they use their feet often to “grip” and engage with the ground as they walk. This type of movement is best for our foot health, and we want to find shoes that help us do this.

Now for the fun part…

Let’s shop for shoes! I start with the most “normal” looking shoes and then move toward the most minimalists for the purist.

After doing lots of digging online, I found a decent number of “traditional” shoes that meet most, if not all, of the criteria for minimalist shoes.

Can Minimalist Shoes Actually Look Good?

Let’s be honest. Some of the minimalist shoes on the market look like they’re made from (organic and upcycled) cardboard and string.

But Mama ain’t playing that.

In the following shoe selections, I picked a variety of styles that fit within the minimalist shoes spectrum. Whether you’re a fashionista or hard-core purist, you’ll find something you like on this list!

Minimalist Sandals

Things to Help You Sleep: 5 Daily Habits to Live By

Turns out that you set yourself up for a good night’s sleep well before bedtime—in fact, it starts when you wake up. Here are some things to help you sleep that you can incorporate into your daily routine:

1. Wake at the same time each day

Your sleep cycles are governed by your body’s circadian rhythm, and you can set it by waking up at the same time every morning. Increasing your exposure to morning sunlight also helps communicate to your body that it’s time to be awake. (source, source)

2. Get plenty of sunlight

In one study, people who worked near windows received 173 percent more natural white light exposure during the day and slept an average of 46 minutes more per night compared to people who worked in windowless offices. Why? More exposure to sunlight is linked to higher levels of serotonin, a neurotransmitter that helps the body produce melatonin, the hormone that helps regulate sleep.

3. Make time to exercise

According to studies, physical activity increases the amount of time you spend in deep sleep. The catch? Though it doesn’t need to be vigorous exercise—walking will do—you need to get at least 150 minutes of exercise a week. That breaks down to just over 21 minutes per day.

4. Limit caffeine intake

Studies suggest caffeine makes it harder to fall sleep, reduces total sleep time, and interferes with quality sleep. It makes sense, considering caffeine is a powerful stimulant. Limit caffeine intake after noon, and if you have frequent trouble sleeping, consider eliminating it altogether.

5. Avoid blue light

Blue light—the light emitted by our phones, computers, and other tech devices—is a known sleep inhibitor. In one study, participants who were exposed to blue light before bed experienced a slower release of melatonin, increased body temperature, and higher stress levels. Consider using blue-light blocking glasses, use dimming apps for your smartphone, or—better yet—make it a habit to put down your phone at night.

Things to Help You Sleep: 15 Bedtime Habits to Live By

Once the sun goes down, here are some tips for better sleep.

6. Install blackout shades

Though natural light can help during the day, there’s evidence that nighttime light disrupts sleep/wake cycles. Make your bedroom a sanctuary that’s optimized for sleep by install blackout shades to block light and stimulate your brain’s production of melatonin.

7. Set the temperature appropriately

Set your thermometer at 60 to 67 degrees, the ideal temperature for better sleep. (source) If your bedroom is too hot or too cold, you are more likely to wake up, which can impact the quality of REM sleep. Controlling the room temperature can also help reduce the risk of SIDS, if you roomshare.

Pro tip: Putting a portable thermostat on your nightstand makes it easier to monitor the room’s temperature.

8. Use a white noise machine

Studies tying white noise to better sleep are limited, but one study did find that patients in a hospital who used white noise in their rooms slept more and had better quality sleep than those who didn’t. Experts say white noise is soothing (for babies too!), because the sound is consistent throughout all hearable frequencies, which helps block out ambient noise that may wake you up at night (a garbage truck or a dog barking, for example). Try this white noise machine.

9. Use color therapy

According to color therapy, the color blue is associated with feelings of calm and can help reduce blood pressure and heart rate, leading to a better night’s sleep.

Not a huge fan of blue? Just be sure to avoid colors like purple and red, which are strong, passionate colors that don’t encourage rest.

10. Leave electronics out of the bedroom

And turn off your Wi-Fi. Electronics emit both blue light and EMFs (even when not in use) that can disturb your sleep. If you must keep your phone in the bedroom, consider putting it on airplane mode, or at the very least, using the dimming function to reduce blue light.

11. Take a warm bath

Several studies suggest a warm bath prepares your body and mind for sleep. According to one study, a bath before bed can even decrease depressive symptoms and help sufferers sleep better. For best results, take the bath about 90 minutes before you plan on going to bed—this gives your body ample time to cool off. For added relaxation properties add Epsom salt, which contains magnesium that helps relax muscles, and some lavender essential oil.

12. Try aromatherapy

Aromatherapists believe some essential oils, like lavender, help people relax and fall asleep, and medical studies support those beliefs. Other essential oils known to be sleep aids include cedarwood, marjoram, roman chamomile, and geranium oil. Each of these has slightly different properties, but can all help you fall asleep. Use a diffuser in your bedroom before bedtime, so that the scent lingers in the air.

13. Dim the lights

Decrease your exposure to blue light at least an hour before bedtime. As noted above, blue light impacts melatonin levels, which is bad for sleep. Blue light also boosts attention, mood, and reaction times, which is great during the day, but not so much at night.

Make it a habit to turn off your screens at least an hour before bedtime, but also consider wearing blue-light blocking glasses during the day.

14. Drink tart cherry juice

Tart cherry juice contains naturally occurring melatonin. By now you’ve probably figured out that melatonin is HUGE for good sleep. I used it with my son, Griffin, to help him sleep better, but it works for adults, too. Breastfeeding mamas can also drink tart cherry juice to pass some of the benefits on to restless newborns.

15. Eat smarter

Those dinner rolls don’t just taste great, they can help put you to sleep. Certain foods, like carbs and turkey, contain an amino acid called tryptophan, which causes sleepiness. Because proteins are the building blocks of tryptophan, pair carbs and protein for best results.

16. Avoid alcohol

There’s plenty of evidence that alcohol causes night sweats, exacerbates insomnia, and reduces REM sleep. It’s also a diuretic, which may further disrupt sleep, since you may have to wake up to use the bathroom more frequently.

17. Try an eye mask and ear plugs

There is some evidence that eye masks and ear plugs encourage deeper, better sleep. In one study, patients who used these sleep accessories experienced more REM time, shorter REM latency, less arousal, and elevated melatonin levels.

18. Use a nose expander

Nose expanders may not be the most attractive thing you’ve ever worn to bed, but if you suffer from snoring or sleep apnea, studies say they help. These devices dilate your nostrils to open airways and allow you to take in more air, which helps you sleep more soundly.

19. Meditate

According to studies, meditation does more than boost your mood and reduce anxiety levels—it also helps you sleep better. Try a guided meditation (try the app Head Space) or simply sit in silence for five minutes before bedtime. You can also try techniques to reduce stress.

20. Try breathing exercises

Do you hold your breath when you’re scared or anxious? According to studies, breathing sessions calm your nervous system and help you release all those worries, relax your chest, neck and jaw, and get better sleep. Try the buteyko breathing exercise, which resets abnormal breathing patterns (hyperventilation or rapid breathing, for example) to a normal rate of eight to 12 breaths per minute.

Things to Help You Sleep If You’re Really Having Trouble

No matter how hard you try, you may still find yourself wide awake, staring at the ceiling, at 1 a.m. In that case, it might be time to dig a little deeper. If you’re really struggling, consider these sleep strategies:

21. Try acupuncture

Acupuncture is used to treat stress, pain, and headaches, all of which can contribute to a poor night’s sleep and even insomnia. When done to help you sleep, the needles are placed to activate your parasympathetic system. This part of your nervous system encourages your body to digest and rest.

22. Try supplements

There are a number of supplements that can help you get a good night’s sleep. Not all have been thoroughly studied, so experiment with a few options to find what works best for you.

• Magnesium is a mineral that regulates both neurotransmitters and melatonin. It calms your nervous system and helps with depression and anxiety, two culprits of poor sleep. If your magnesium levels are low it can lead to disturbed sleep and insomnia, so try taking a daily supplement and eating magnesium-rich foods.
• Calm Forte relieves stress and helps you sleep better. These homeopathic pills are non-addictive and made up of a mix of minerals and botanicals.
• Ashwagandha root is an herbal remedy that’s proven to reduce stress and balance the nervous system, helping to promote sleep. Try capsules or add powder to your favorite smoothie.
• Reishi mushroom. Although research is limited, this mushroom is thought to be an adaptogen that can help the body relax by breaking down cortisol, the stress hormone. Try this hot cocoa mix.
• Valerian root. Though more research is needed, scientists say there’s evidence that this root has sedative properties that improve sleep quality. Just note that it needs to build up in the body—to see results, try it for at least two weeks. (source)

What About Melatonin?

As mentioned, melatonin regulates your body’s overall circadian rhythm. For this reason, many companies market melatonin supplements as a “natural” sleep aid. Though studies are divided, some experts warn that it could decrease the body’s own production. Plus, in some cases, melatonin supplements can cause unwanted side effects, like drowsiness, headache, dizziness, or nausea.

If All Else Fails, Talk to Your Doctor

If you’re still having trouble sleeping, it’s a good idea to talk to your doctor. They can help rule out any underlying sleep conditions you may have that’s preventing you from getting a good night’s sleep.

How About You?

Have you ever had sleep issues? Did you try any of these sleep tips? What worked for you?

The post Natural Things to Help You Sleep Better Every Night appeared first on Mama Natural.

In this post, we’ll cover:

• Factors that contribute to a weakened immune system
• How to boost your immune system naturally
• Plus. the best foods and vitamins to support your immune system

What Causes a Weakened Immune System?

If you’re wondering how to boost your immune system, the first step is to learn what causes a weakened immune system in the first place. This is especially important, because once you pinpoint the underlying cause, you can make necessarily lifestyle changes.

Below are the most common causes of a weakened immune system:

• Lack of sleep: When you don’t receive enough sleep, your body goes into “stress mode,” and as a result, immune function dips. (source). Need sleep tips? Check out this post.
• Not enough exercise: In addition to providing feel-good endorphins, exercise can also support immune function. (source). Too busy to workout? Check out this easy routine you can do on the go.
• Poor diet: Eating too much sugar can actually weaken your immune system. Both natural and artificial sugars can limit your body’s ability to fight off potential threats. (source) Need help kicking the sugar habit? Check out this post with 6 tips.
• Water quality and quantity: Drinking contaminated water can suppress your immune health—this is especially true in children. (source) Check out your water quality here.
• Stress: Stress affects your physical and mental health, and too much stress can take a toll on your immune system. Find easy ways to reduce stress levels here.
• Vitamin D deficiency: Low levels of vitamin D are linked to more frequent illnesses, increased autoimmune diseases, and longer duration of illnesses. (source) Sunshine is the best way to get this vitamin but if you need to supplement, be sure to use a vitamin D/vitamin K combo to keep your body’s minerals balanced.
• Pregnancy: In order to protect the baby from mama’s immune system, the body naturally weakens a pregnant mother’s immune system during pregnancy. (source) This is a great reason to keep on supporting your immune system during pregnancy!
• Autoimmune disease: This is a less common reason for a weakened immune system, but can be a contributing factor. Work with your doctor to find holistic ways to treat your autoimmune disease.

Signs of a Weak Immune System

You may need to boost your immune system if you experience any of the following:

• Chronic fatigue
• Recurrent colds/infections that are longer in duration
• Wounds that are slow to heal (even just a small cut that doesn’t heal quickly)
• Excessive allergies
• Dry itchy skin/eczema
• Chronic dry nose/eyes
• Digestive problems, including diarrhea, cramping, constipation

How to Boost Your Immune System Naturally

Not sure how to boost your immune system? There are so many great, all-natural home remedies. Read on to learn about my favorites:

1. Hydrate

Staying hydrating and drinking water helps boost your immune system by making sure your body gets enough oxygen. (source) It also helps your kidneys flush out toxins.

Experts suggest that you aim for at least eight 8-ounce glasses of water each day. Women who are pregnant, nursing, or exercising a lot need even more water. Check out this post to learn more about how much water you need to drink and the benefits you’ll get from staying adequately hydrated.

In addition to water, you can receive hydration from other sources including:

• Herbal tea
• Bone broth
• Fruits and vegetables (and juicing)
• Fruit or herb infused water

Interestingly, water doesn’t always have to be consumed to be beneficial. Studies show that talking a cold shower can increase the disease-fighting white blood cells in the body, leading to fewer sick days.

2. Eat ginger

Ginger supports the immune system, thanks its high antioxidant content. (source) You can find ginger either in powdered form in the spice aisle or in root form in the produce section. Ginger is also a key ingredient in Fire Cider.

Not sure how to boost you immune system with ginger? Try:

• Adding it to tea
• Grating it into soup
• Grating it onto fish
• Adding it to baked goods

To make a tasty tea:

1. Grate 1 teaspoon of fresh ginger into a cup of boiling water
2. Add 1 teaspoon of raw honey
3. Add 1 slice of an organic lemon
4. Enjoy!

3. Get enough vitamin D

Insufficient vitamin D intake has been linked to poor immune system function, so if you’re interested in how to boost your immune system, its important to make sure you get enough of this vitamin each day. (source)

Foods rich in vitamin D include:

• Egg yolks
• Salmon
• Mushrooms
• Sardines

You can also find vitamin D in cod liver oil.

4. Try ginseng

Like ginger, ginseng is also a root. Ginseng helps to support the immune system by supporting each the different types of cells of your immune system. (source) Supplements do exist, but it’s easy to use this root in your everyday cooking.

Not sure how to boost you immune system with ginseng? Try:

• Grating dried ginseng root into a cup of boiling water and steep as a tea
• Adding dried ginseng root into soup broth

5. Take probiotics

Fun fact: 70-80 percent of your body’s immune system resides in your gut! So it only makes sense to support healthy gut function to kickstart your immune system into gear.

Take probiotic supplements, or eat probiotic-rich foods like kombucha, kimchi, and homemade sauerkraut. Most probiotics are even safe for babies. 

6. Eat turmeric

Turmeric is well-known for its anti-inflammatory properties, but it can also help support healthy immune function. (source) Turmeric is often taken as a supplement in America, but turmeric (in the form of golden milk) is actually used around the world to support healthy immune function. In fact, turmeric milk is like the “Grandma’s chicken noodle soup” of the Eastern hemisphere.

Not sure how to boost you immune system with turmeric? Read this post to find a delicious and easy golden milk latte recipe.

7. Eat garlic

Garlic is another well-known immune booster, but you don’t have to eat garlic bread all year long.  There are actually many tasty was to incorporate more garlic into your diet.

Not sure how to boost you immune system with garlic? Try:

• Smashing a clove and mixing in a little raw honey
• Roasting a whole bulb: Slice off the top, drizzle with olive oil or coconut oil, then roast until soft
• Eating pesto, tzatziki, or homemade hummus

8. Take vitamin C

Vitamin C is one of the most popular immune boosters out there. A study from the University of Helsinki found that a dose of 6-8 grams per day help to shortened the duration and severity of the cold. (source)

However, guzzling orange juice or taking a mega dose of vitamin C in one sitting isn’t going to help much. That’s because vitamin C is water soluble, which means your body will just eliminate the excess. Most mamas find that dividing your daily dose throughout the day helps to avoid losing this vitamin through your urine.

Not sure how to boost you immune system with vitamin C?

• Skip the artificially flavored vitamin C packaged packets and find vitamin C sourced from real plants.
• Try camu camu powder—it’s the highest food-based form of vitamin C, with 50 times the vitamin C of oranges.
• Eat vitamin C-rich foods, like oranges, strawberries, kiwis, and spinach.

9. Get plenty of zinc

While zinc is likely to be included in most multivitamins or prenatal vitamins, you can still boost your immune system by choosing zinc-rich foods. Oysters are the number one source of zinc. One 3-ounce servings contains a whopping 493 percent of your daily recommended value! (source)

Other sources include:

• 3 ounces of beef chuck (47 percent DV)
• 1 ounce of cashews (11 percent DV)
• 1 serving of oatmeal (7 percent DV)

You can also find zinc in a supplement form. 

10. Eat mushrooms

Perhaps you’ve seen the explosion in mushroom-related products? There’s even mushroom coffee! There’s a good reason for this. Mushrooms are really quite good for you, and they can even support a healthy immune system. That’s because mushrooms contain a compound called beta-glucans that improve your immune system by activating killer cell function. (source)

All that means is that mushrooms contain a special compound that encourage your killer cells to their job and eliminate invading cells. Pretty cool! Time to add reishi and shiitake mushrooms to your shopping list.

11. Get your beta-glucans

So you want the benefits of beta-glucans, but you’re not into mushrooms? No problem! You can find beta-glucans in plenty of foods besides mushrooms.

Not sure how to boost you immune system with beta glucans? Try:

• Nutritional yeast or yeast supplement
• Seaweed
• Oats
• Barley

You can also get the ultimate beta glucan supplement here.

12. Get exercise

Exercise is another wonderful way to support your immune system.

A 2017 study revealed that the body needs only 20 minutes of exercise before the immune system starts to reap the rewards.

And the even better news? There are dozens of ways to incorporate more exercise into your life.

Not sure how to boost you immune system with exercise? Try:

• Going on a family walk after dinner
• Incorporating pregnancy -safe exercises into your daily routine
• Walking your dog an extra block or two
• Doing gentle at-home exercises

13. Get plenty of rest

Because lack of sleep can compromise your immune system, it’s important to prioritize your sleep. Between the sleep struggles of pregnancy and the chaos of raising a family, getting enough sleep isn’t always easy.

Try:

• Resisting the temptation to binge-watch shows late at night
• Putting down your cell phone after dark to decrease blue light exposure
• Setting a “bedtime” reminder on your phone
• Creating your own relaxing bedtime routine with herbal tea or a lavender-essence bedtime bath

But how much sleep do you really need? According to the American Sleep Foundation, adults need at least seven to nine hours.  (source)

Supercharge Your Immune System

While the above are great daily habits to boost your immune system, the following remedies aren’t intended to be used daily, because the are immune stimulants. They’re better suited for when you feel a cold coming on, or are entering cold and flu season.

What’s an immune stimulant?

Immune stimulants are substances (both chemical and natural) that stimulate, or encourage, the immune system to react.

Instead of strengthening the immune system over time, immune stimulants signal the immune system to act. So when immune stimulants—like elderberry or astragalus root—are taken regularly, they can actually overstimulate your immune system.

Though they are effective remedies, save the below for when you feel like your immune system needs an immediate boost.

1. Try elderberry

Elderberry syrup is extremely popular in naturally-minded community. Many mamas find that elderberry helps to support the immune system during times when extra support is needed, like when one member of your family is already sick.

The studies support the anecdotal stories, too. In fact, even when up against the flu, elderberry syrup shortens the duration of the illness. (source)

While you can make your own syrup, you can also find elderberry in pre-made formulas, which is perfect if you don’t have a lot of extra time.

Try:

• Immune-boosting gummies
• Elderberry syrup

Tip: Many elderberry recipes contain honey, so avoid giving those to babies under one year.

2. Take astragalus root

Astragalus root is the dried root of the astragalus plant. Being native to China, this root has been used in Chinese medicine for hundreds of years. And studies support this: One study found that astragalus root enhances the body’s immune response, may even help prevent viral infections. 

Not sure how to boost you immune system with astragalus root? Make a tincture with the dried root or take it in capsule form.

3. Take echinacea

You’ve probably seen echinacea in garden stores. It grows as a beautiful purple flower. But this little flower packs a powerful punch, and is great if you need to kick your immune system into gear. In fact, a 2017 study showed that Echinacea purpurea was effective in helping the body fight against the flu virus.

While you could dry some echinacea flowers and make your own tea, you can save yourself the trouble and purchase a tea blend that already contains echinacea.

4. Try homeopathic remedies

If you’re starting to feel the onset of a cold, or trying to prevent yourself from catching whatever everyone else in the family already has, there are some homeopathic remedies that can help stimulate your immune system. Though the following may help, it’s important to talk to your healthcare provider about what’s best for you—specific remedies depend on your symptoms. 

• Oscillococcinum: Though studies are limited, there is evidence that this homeopathic remedy reduces the duration of influenza, as well as symptoms like fatigue, headache, body aches, chills, and fever.
• Cold calm:  This homeopathic remedy is said to relieve symptoms such as sneezing, runny nose, nasal congestion, and minor sore throat.
• Other homeopathic remedies include: Aconite (influenza/cold and congestion), Arsenicum (digestive issues), Baptisia (influenza, common cold, and sore throat), Belladonna (cough, cold, and fever), Bryonia (stomach and intestinal discomfort), Eupatorium-perfoliatum (influenza, fever, cough, diarrhea), Gelsemium (influenza, colds, fever, diarrhea), Nux-vomica (digestive issues, headache), Rhus-toxicodendron (influenza, digestive issues, fever).

How About You?

Have you tried any of these remedies for boosting your immune system? Which ones work for you?

The post How to Boost Your Immune System Naturally appeared first on Mama Natural.

In a word, yes.

Here’s everything you need to understand your fertility while breastfeeding, including:

Can You Get Pregnant While Breastfeeding?

Even though it’s not as likely, you most certainly can get pregnant while breastfeeding.

• In most cases, breastfeeding women are not fertile (not ovulating) for approximately six weeks immediately following birth.
• In some cases, breastfeeding further delays fertility because it often suppresses ovulation.

How? When you’re breastfeeding, your body produces prolactin to help make milk. This hormone suppresses hormones, like estrogen and progesterone, that facilitate ovulation. The more you breastfeed, the more prolactin you produce and the less likely you are to become pregnant.

Can You Get Pregnant While Breastfeeding When Using LAM?

LAM stands for ‘Lactational Amenorrhea Method,’ a temporary amount of time after birth when the body does not menstruate.

LAM is a temporary contraceptive method that relies on exclusive breastfeeding (no pumping, no formula).

Most breastfeeding moms experience lactational amenorrhea for at least the first few months of exclusive breastfeeding. Though not as common, some moms experience LAM for well over a year. It’s different for everyone, based on how their bodies function.

How Effective is LAM?

LAM can be a highly effective form of birth control if understood and used correctly, though even with perfect understanding and use, it is not a 100 percent method.

Studies show LAM is 98 to 99.5 percent effective when used properly. There are three conditions that must be met for this method to work:

• You must be exclusively breastfeeding your baby. This means no formula and you must put baby to breast at least every 4 hours during the day and at least every six hours at night.
• Your baby must be under 6 months of age.
• You must not have resumed your menstrual cycle yet.

If any of these conditions change (return of period, formula feeding) or your baby is older than 6 months, you can assume that LAM is no longer a reasonable or effective method of birth control for you.

But there’s a catch…

The problem with LAM is, other studies suggest many women don’t know enough, if anything, about LAM to rely on it as an effective form of contraception.

When Do You Get Your Period After Giving Birth?

Some women get their period as soon as eight weeks after birth, while others may not get their period for a year or longer.

It’s difficult to know when the body is gearing up for the return of its menstrual cycle, and a woman may ovulate before the obvious return of her period. Because of this, you can get pregnant while breastfeeding even if you haven’t had your period yet.  

To learn more about your period after pregnancy, check out this post.

Signs You’re Ovulating Even If You Don’t Have Your Period Back

• For most women, menstrual blood will be the first indicator their fertility is creeping back, followed by ovulation.
• For others, ovulation will occur before the the tell-tale sign of bleeding.

When the latter happens, women who aren’t using any other method of birth control may conceive before they even know they’re fertile.

Here are a few clues to help you tune into signs of ovulation:

• Spikes in body temperature, also called basal body temperature
• Increase in cervical mucus
• Cramping in lower pelvic area
• Increase in libido
• Bloating
• Sensitive breasts

Click here for more signs of ovulation

Note: When your period does come back while you are breastfeeding, it might not look or feel the same way it did before you were pregnant.

It may be:

• lighter or heavier
• more brown, pink or yellow-hued
• longer or shorter
• different in regularity (it may come every 28 days or randomly)

Over time your menstrual cycle should return to your normal pattern, but in the meantime, you may still be fertile.

If You’re Not Ready for Another Baby…

If you’re asking can you get pregnant while breastfeeding because you or your partner aren’t ready for another baby, think about what form of birth control is right for you. Here’s an article about natural birth control options for you to consider.

If You Want to Try for No. 2

On the other hand, if you’re asking can you get pregnant while breastfeeding because you want to conceive again, be sure to give your body time to fully recover from childbirth.

Experts suggest waiting at least 1 year, preferably 2 before trying again.

If you’re ready for number two, you can take the following steps:

• Increase baby’s solid intake. Try increasing baby’s solids intake if he or she is enjoying food and older than 6 to 8 months. This will decrease the demand for milk, which affects hormone output and puts you one step closer to fertility.
• Encourage baby to sleep through the night. It also helps to have a child who is sleeping all night, as you will need to rest when pregnant.
• Optimize your diet and lifestyle for fertility. You can also follow some of the lifestyle and diet recommendations in this post to balance hormones and boost your fertility.
• Start taking prenatal vitamins (if you aren’t already). Your body has spent a long time nourishing another life. Start taking prenatal vitamins as soon as possible to ensure you have enough folate and other nutrients to support a healthy pregnancy.
• Prepare for a higher likelihood of having twins. Women who become pregnant while breastfeeding another child are far more likely to have twins.

The post Can You Get Pregnant While Breastfeeding? The Truth May Surprise You! appeared first on Mama Natural.