Tag: hydration

9 Best Products For Thinning Hair Of 2023, Tried & Tested

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Look, the main component of hair (about 95% of it, in fact) is the protein keratin. And in order for the body to make keratin, you need amino acids (or building blocks of protein). That’s where collagen comes into play: Specifically, collagen supplements that contain proline, an amino acid that promotes hair growth, can help create the protein that makes hair and supports growth.

You can read more about collagen for hair here, but know that our specialized blend is the best of the best. It contains 17.7 grams of grass-fed bovine hydrolyzed collagen peptides, as well as other hair-healthy ingredients like biotin, hyaluronic acid, vitamins C and E, curcumin from turmeric extract and sulforaphane from broccoli seed extract.*

What a tester says:

“Since incorporating it into my diet, my hair is shiny as ever, my skin feels more hydrated and firm, and my nails are strong and not breaking as easily.*” —Maggie Michalczyk, RDN

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Jamie Schneider

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January 28, 2023
What Is A Barrier Cream? How To Use It Correctly + Best Products

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“Similar in formula, they are closely related but not necessarily identical,” says board-certified dermatologist Ava Shamban, M.D., founder of SKINFIVE. So while they do often contain moisturizing properties, you wouldn’t want to use a barrier cream the same way as a moisturizer (more on that later). Sure, some brands will name their fatty acid-rich moisturizers “barrier creams,” but just know that the two aren’t so interchangeable.

“Barrier creams are usually thicker than regular moisturizers and usually form a thin layer on top of the skin instead of melting and disappearing into the skin when applied,” says Rodney. “If you are looking to hydrate dry and itchy skin, you want to use a moisturizer. If you are looking for an added layer of skin protection against wind or harsh weather over already moisturized skin, you can use a barrier cream.”

Think of it this way: Barrier creams don’t exactly hydrate your skin, but they do keep hydration locked inside. Shamban agrees: “They do more than introduce moisture; they have protectants and actives to work on decreasing inflammation, fighting redness, reducing itch, repairing and strengthening intracellular building blocks of the stratum corneum layers,” she says.

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Jamie Schneider

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January 27, 2023
Experts Still Don’t Agree About How Much Water We Need Daily
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Jan. 19, 2023 – Water is the key to human life. It helps cells survive, it lubricates our joints and helps our metabolism, breathing, waste removal, and temperature regulation.

We can’t survive without it for longer than 3 days. And while scientists, doctors, public health authorities, dietitians, and nutritionists can agree on its importance, one critical question remains: How much water should we be drinking?

For years, we’ve heard that it would be best if humans had at least eight 8-ounce glasses of water daily. Recently, two studies, published only months apart, resulted in a barrage of headlines about daily water intake, only furthering confusion.

“Why you don’t need to drink 8 cups of water a day” – The Washington Post, Dec. 6

“8 cups of water a day could be too much” — NPR, Dec. 7

“Drink more water: Staying well-hydrated linked to developing fewer chronic conditions, study says.” – USA Today, Jan. 3

Recommendations to drink eight 8-ounce glasses (or 64 ounces, or 1 liter) have been misinterpreted, says Dale Schoeller, PhD, a professor emeritus of nutritional sciences at the University of Wisconsin-Madison, and co-author of one of the studies fueling the latest questions.
“The scientific recommendation was based on all water intake, water and food, you know – an apple contains so much water; soup, so much water per gram, things like that,” he says. “For the most part, there’s no accurate and precise method of water intake.”

Schoeller is referring to a 1945 study published by the U.S. Food and Nutrition Board that continues to provide fodder for research and arguments. In the decades since, researchers have continued to grapple over useful ways to calculate water needs, which, according to Schoeller’s findings, change regularly, depending on things like age, body size and composition, the amount of energy you put out each day, physical activity, as well as climate and temperature. The total movement of water through the body, or how much water gets into and out of our body daily, is known as water turnover.

“Water turnover is closely related to the concept of water balance,” says Natalia Dmitrieva, PhD, a research scientist in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute in Bethesda, MD, and co-author of the second study that explores hydration levels and their relationship to healthy aging.
“To maintain water balance, our body has to change water output depending on water intake,” she says. “When we don’t drink for a long time (or drink less fluid), the volume of our urine decreases, and it becomes much more concentrated because the kidneys conserve water to match water intake.”

Dmitrieva’s study showed that an important sign of a lack of water balance is an increase in sodium in your blood, which, in turn, appears to promote the risk of chronic conditions and advance the aging process, including dying at a younger age.

Calculate Your Daily Water Needs

Depending who you ask, there is no hard and fast rule for determining how much water to drink every day. Nor do people appear to follow any specific guidance; an unofficial Facebook poll on water intake on my personal page generated answers ranging from ”80 to 96 ounces per day” to “about 6 ounces an hour during the more active part of the day.” Several people said that they had no idea how much they drank.

These responses are hardly surprising. In fact, data demonstrates that fluid intake is often the result of habit or total targets rather than daily need. And as noted, daily needs change on a regular basis, depending on your body’s water turnover rate.

So how should you decide when and how much water to drink every day?

“If we drink low amounts of water, we have an increase in secretion of a hormone called arginine vasopressin from the brain that acts on the kidney to reabsorb as much water as possible; that coincides with an increased perception of thirst. People can use the perception of thirst to help guide them to drink more fluids,” says William Adams, PhD, a hydration expert and an adjunct assistant professor of kinesiology at the University of North Carolina-Greensboro.

Being mindful of what our bodies may be telling us is key, albeit somewhat flawed.

“Our thirst tells us a lot, but by the time we’re thirsty, we’re already 1% to 2% dehydrated, says Melissa Majumdar, a bariatric coordinator at Emory University Hospital Midtown in Atlanta and a national spokesperson for the Academy of Nutrition and Dietetics.

This is a key reason why Jodi Stookey, a nutrition epidemiologist and water and hydration researcher based in San Francisco, suggests that a good rule of thumb is to “err on the side of a little more water than we feel thirsty for, for the day.”

A more reliable sign is urine color. “The darker the urine color, the more concentrated it is,” says Adams. “So, if you wake up in the morning and your urine is super dark (like apple juice color), you probably did a bad job the day before consuming fluids and should make an effort to address it going forward (that day).”

The urine approach is evidence-based and came from research done on athletes in the mid-1990s. The goal? “Aim for a lemonade color,” says Majumdar.

Pacing is also important.

“To drink, you have to pace yourself throughout the day, or you’re inevitably not going to be getting enough,” says Majumdar. “I always tell my patients to have a water bottle with them (or by them on their desk), like it’s a third arm.”

Finally, what should you be drinking?

Stookey says that the best choice is plain clear water if possible.

“When you drink something else – like orange juice or Coca-Cola or milk – it’s more concentrated in the blood, so your own body water has to go into the gut to dilute it in order to absorb those things. Clean water is very different than the other sources,” she says.

Pairing and practice can also help with daily water consumption. So if you are a coffee drinker, perhaps pair a glass of water with it to help build better habits.

And for people who don’t care for plain water, most experts say that carbonated water is a good choice; adding fruit to it adds flavor, helps quench thirst, properly dilutes urine, and points hydration levels in the right direction.

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January 19, 2023
cocokind Ceramide Recovery Balm Beauty Editor Review

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I have combination skin, which means I tend to accrue oil on my chin and around my nose, yet I remain painfully dry everywhere else. My forehead notably appears parched during the chillier months, thanks to the brutal NYC winds and my apartment radiator; I once even mistook my dehydration lines for premature wrinkles. True story!

I love cocokind’s rich yet non-greasy formulas (their Resurrection Polypeptide Cream is also a winner in my book), so I was super excited to test this recovery balm ahead of launch. Rather than applying as an all-over slugging balm, though, I targeted my roughest areas: my forehead, neck, and décolletage. I also applied some balm on my lips, for good measure (because, yes, lip slugging is a thing you should be doing).

Come morning, I was pleasantly surprised to find my skin looking supple and hydrated. It felt so soft, in fact, that I kept running my fingers over it in disbelief. The results are really that good. My forehead lines also looked way smoother—practically nonexistent. I kept the balm on my desk with me during the day, too, to rub over my cuticles and replenish my lips. Remember: This is a multipurpose balm that delivers hydration all-over, and my hands could certainly use the extra love.

Overall, I’d say the term “skin salve” is just right. cocokind’s Ceramide Recovery Balm is a true savior that calms and nourishes your skin without feeling too heavy or greasy. I should note, I’m currently on a trip to the Arizona desert and have made this my go-to moisturizer. And I’m happy to report that I have awoken 100% flake-free. As someone whose skin easily withers up out West, I consider this a true success.

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Jamie Schneider

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January 18, 2023
How To Give Your Body’s Natural Detox System The Daily Support It Deserves

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Alschuler notes that detoxification occurs on many levels throughout the body at all times, so fostering healthy detoxification requires a holistic, multifaceted approach.

“One component is to ensure the proper elimination of waste by supporting bowel regularity by doing activities to generate sweat 1 and remaining hydrated to support urination 2,” she says.

In fact, many of the healthy habits we know to support other areas of our well-being—such as exercising 3, drinking water, and getting good sleep 4—also promote optimal detoxification.

Unsurprisingly, nutrition plays a big role in promoting organ and system function 5 for proper detoxification. Alschuler explains that the liver, for example, is considered one of the most important organs of detoxification and that “detoxification pathways in liver cells require adequate vitamins, minerals, as well as natural antioxidant compounds found in plants.”*

Detoxification pathways are not only important to buffer us against environmental factors, toxins, and stressors but also help us achieve homeostatic antioxidant-versus-oxidant balance (aka redox balance) in the body on a daily basis.

Whether consumed through antioxidant-rich foods or targeted supplements (like mbg’s daily detox+, which features master antioxidant glutathione and synergistic nutrient, botanical, and bioactive ingredients), nourishing our bodies with antioxidants each day helps neutralize free radicals to combat oxidative stress—ultimately promoting positive whole-body benefits.*

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Morgan Chamberlain

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January 15, 2023
What To Eat After A Workout To Build Muscle: Overview + Food List

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There’s a misconception in the nutrition and fitness world that you need to eat meat to build muscle, but this is far from true. You can still build muscle and reap the benefits of strength training if you’re vegetarian or vegan.

While plant protein has less of an anabolic effect 9 than animal protein on average, all plants contain amino acids and are beneficial for muscle growth. Plus, plant protein sources contain other essential nutrients, such as fiber, vitamins, and minerals, that are excellent for overall health and support muscle growth.

“Vegans and vegetarians can meet protein goals by eating plants alone,” says Palinski-Wade. “However, because plants often contain less protein than animal sources, it’s important to balance a vegetarian diet to ensure adequate protein is consumed. Beans, legumes, quinoa, nuts, and seeds can all be great plant-based ways to boost protein.”

As far as leucine in plant versus animal products is concerned, Layman previously gave this example: “In whey protein, leucine is about 12%, so 23 grams of whey protein isolate will trigger it. Whereas in soy protein isolate, it’s about 7.8%, so now you need 33 or 34 grams.” This means that plant-based eaters may need to eat more total protein (and more total calories) to reach that all-important leucine threshold for muscle growth.

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Adam Meyer

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January 12, 2023
Staying Hydrated Could Mean Less Disease, Slower Aging

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By Steven Reinberg

HealthDay Reporter

TUESDAY, Jan. 3, 2023 (HealthDay News) — Could hydration hold the key to longevity?

Maybe, suggests new research that discovered older adults who are properly hydrated may be healthier and live longer than those who aren’t, having less incidence of conditions like heart and lung disease.

“Staying well-hydrated may slow down aging, prevent or delay development of chronic diseases, and therefore prolong disease-free life,” said lead investigator Natalia Dmitrieva, a researcher from the Laboratory of Cardiovascular Regenerative Medicine at the U.S. National Heart, Lung and Blood Institute.

“The best way for people to keep well-hydrated is to be aware of the amount of fluids they drink without engaging in intensive sports activities or [spending] a long time in a hot environment,” Dmitrieva said.

The current recommendations vary from 2 to 3 liters of fluid daily — for women, that’s 6 to 9 cups of fluids like water each day, while men need around 8 to 12 cups, she said.

“Worldwide population surveys estimate that more than 50% of people drink less fluid than recommended and therefore have an opportunity to decrease their risk of developing chronic diseases by increasing water intake to the recommended levels,” Dmitrieva said.

Samantha Heller, a senior clinical nutritionist at NYU Langone Health in New York City, agreed that being well-hydrated is essential for healthy living.

“Our bodies work hard to maintain a healthy fluid balance, which includes keeping serum sodium levels [blood salt levels]) tightly regulated. Triggering thirst is one way the body signals us that we need to consume more water. Drinking too much or too little water can result in serious physiological disturbances in the body’s fluid balance,” she said.

But drinking water isn’t the only way to maintain good hydration, Heller said.

“Hydration requirements can be met through the consumption of certain foods, such as fruits and vegetables, as well as beverages. It’s best to avoid drinking sugar-sweetened beverages and diet drinks,” she said. Opt for water, seltzer, tea and herbal teas like peppermint, chamomile and ginger.

Drink up, yes, but don’t overdo it. Drinking too much water also has a downside, Dmitrieva said.

“Drinking too much water can be dangerous. If the kidney cannot excrete excess water, the sodium content in the blood becomes diluted. This is called hyponatremia and it can be life-threatening,” she said.

There is no need to drink more than 3 liters per day if there is no excessive water loss due to exercise or prolonged heat exposure, Dmitrieva said. “If you drink more than 3 liters per day and still feel thirsty, it could be an indication of a disease condition that results in pathologically increased water losses and requires clinical evaluation.”

For the study, Dmitrieva and her colleagues tracked data over three decades on more than 11,200 adults who took part in the Atherosclerosis Risk in Communities study. Participants were seen over five visits — two in their 50s, and the last between the ages of 70 and 90.

To judge how well-hydrated they were, the researchers looked at levels of salt in the blood, gleaning information on systolic blood pressure, cholesterol and blood sugar. Those markers, in turn, indicated how well the cardiovascular, respiratory, metabolic, renal and immune systems were functioning.

Adults whose salt level was higher than normal were more likely to suffer from chronic conditions and have signs of advanced biological aging, compared with those whose salt levels were in the medium range. Those with high levels of salt were also more likely to die younger.

Specifically, people with high salt levels had 50% higher odds of being biologically older than their chronological age and 21% higher odds of dying early, compared with those whose salt levels were low. High levels of salt were also linked to a 64% increased risk of developing heart failure, stroke, atrial fibrillation and artery disease, as well as lung disease, diabetes and dementia, the researchers found.

This study, however, can’t prove that staying hydrated has all these benefits, only that they seem to be linked, the researchers noted.

“Proper hydration supports the body’s many functions, and over time, taking in enough fluids may slow down aging and support a long, healthy life,” Dmitrieva said.

Heller said it’s important to listen to one’s body and drink when thirsty. “Aging is a natural process,” she added, “but we can slow certain effects of aging by living a healthy lifestyle that includes a balanced, more plant-forward diet, regular exercise, adequate sleep and maintaining appropriate hydration.”

The report was published online Jan. 2 in the journal eBioMedicine.

More information

For more on good hydration, visit Nutrition.Gov.

SOURCES: Natalia Dmitrieva, PhD, researcher, Laboratory of Cardiovascular Regenerative Medicine, U.S. National Heart, Lung, and Blood Institute; Samantha Heller, MS, RD, CDN, senior clinical nutritionist, NYU Langone Health, New York City; eBioMedicine, online, Jan. 2, 2023

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January 3, 2023
Signs You Have A Damaged Skin Barrier + Solutions, From Derms

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Know this: Your gut and skin are directly connected. To put this into perspective, “About 7 to 11% of people with inflammatory bowel disease (IBD), for instance, have psoriasis 3,” board-certified internal medicine doctor Vincent Pedre once told mbg.

“Gut inflammation eventually can become systemic inflammation. And that, along with oxidative stress, blood sugar imbalances, and other problems 4, can all show up on your skin—especially if you are genetically predisposed to these conditions,” he adds.

But what foods are the most triggering? “The simple sugars, when digested, cause rapid insulin spikes that result in the downstream effect of inflammation, which, in turn, leads to skin barrier breakdown,” board-certified dermatologist Rachel Westbay, M.D., FAAD, of Marmur Medical tells mbg.

Even acne, the most common skin condition, can be improved when focusing on gut health. “One study found a probiotic supplement improved acne in 80% of the 300 participants 3. Among their benefits, probiotics can help modulate immunity and inflammation, reducing acne in the process,” Pedre said.

What’s more, one study noted by the American Academy of Dermatology reported that women who drank two or more glasses of skim milk a day were 44% more likely to have breakouts 5.

Another study noted on the AAD demonstrated that a low-glycemic index diet may result in fewer pimples. Not sure which foods are considered high on the glycemic index? Check out this story.

“Lacking nutrients like omega-3 fatty acids can be an issue, as well,” Westbay says. “Derivatives of omega-3 fatty acids are thought to influence the skin barrier by acting as transcription factors that increase the synthesis of filaggrin, an integral protein that brings together other structural proteins in the outermost skin cells to actually form the skin barrier,” she adds.

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Hannah Frye

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December 25, 2022
3 Expert Tips To Avoid Wrinkles & Fine Lines While You Sleep

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You may choose to skip a morning cleanse, especially if your skin runs dry—but a nightly wash is nonnegotiable. “If you only want to [cleanse] once a day, do it at night so you can take all the pollution off before you go to sleep,” board-certified dermatologist Jeanine Downie, M.D., says regarding how often you should wash your face.

You see, pollutants and daily grime build up on your skin as the day goes on, which can contribute to oxidative stress, dull, crepey skin, and fine lines if you don’t cleanse before bed. “Pollution can subject the skin to free radicals, which can contribute to the breakdown of collagen and elastin and lead to aging of the skin, so it’s important to cleanse the skin to avoid these effects,” adds board-certified dermatologist Hadley King, M.D.

And if you wear makeup, that makes it even more important to give your skin a good scrub. Frequently sleeping in your makeup can not only cause clogged pores but even lead to premature skin aging.

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Jamie Schneider

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December 24, 2022