15 Benefits of Drinking Water

By Petra Trudell, Managing Editor on Tuesday, April 07, 2015

Water is the healthiest beverage out there and many of us are not drinking enough of it on a daily basis. If you need more motivation, read this post for 15 reasons to drink more water.

The body craves water and for a multitude of reasons. In fact, our bodies are made up of approximately 60 percent water, which needs to be replenished on a daily basis to keep all of the organs hydrated so all the systems of the body function properly.

If you're still more a fan of soda, juice or alcohol than water, we have 15 reasons water will make you feel and look better to motivate you to drink more.

1. Clearer skin.
Water helps flush out bacteria and toxins than can lead to breakouts of acne. It will also keep the body's largest organ properly hydrated -- dehydrated skin looks less plump and is more prone to wrinkles.

2. Faster metabolism.
Drinking water may help increase the body's thermogenesis, or metabolism, to burn more fat throughout the day.

3. More energy.
If you feel tired throughout the day, no matter how much sleep you get, you're probably dehydrated. A glass of cold water can wake you right up and help you be more productive.

4. Proper muscle function.
Without the proper amount of fluids in the body, the muscles don't contract and relax properly, leading to fatigue. Stay hydrated during your workout for better performance.

5. Detoxification.
As mentioned in the first benefit, water assists in the body's natural detoxification process, supporting the work of the kidneys and liver.

6. Weight loss.
Another way water can help you lose weight is by filling you up so you consume less calories. Drink a full glass of water with each meal and snack.

7. Digestive regularity.
Keep the digestive system moving by drinking water with your meals. This will help the body properly break down food and release waste in a timely fashion to prevent constipation.

8. Nutrient absorption.
Going hand in hand with the previous point, water's assistance in the breakdown of food means the body is better able to absorb nutrients for optimal benefit from the foods we consume.

9. Pain reduction.
Pain is another common symptom of dehydration. If you experience frequent headaches or discomfort in your joints or muscles, try upping your water intake.

10. Boost immunity.
Assisting the body in the absorption of nutrients and the flushing out of waste also supports the immune system by providing the nutrients it needs and removing what slows it down.

11. Temperature regulation.
Keeping your body at the ideal 98.6 degrees Fahrenheit is a whole lot easier when you're properly hydrated. Drinking lots of water will also help bring down a high temperature.

12. Reduce cold symptoms.
When you come down with a cold, help you body flush out congestion by drinking water.

13. Support respiratory health.
Along the same lines of the previous point, drinking water will keep the nose and throat moist which can reduce irritation and inflammation.

14. Aid supplements.
If you take supplements, be sure to take them with a full glass of water to easily and comfortably transport them through the body so they can be broken down and the nutrients within absorbed.

15. Hangover prevention.Drinking one glass of water with every alcoholic beverage you consume can help prevent a hangover. If you overdo it and still wake up feeling awful, drinking water will help you feel better, faster.

We carry a wide selection of water bottles to make getting your eight daily glasses easier than ever. Check back tomorrow for more health news and stay well!

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What is Tribulus?

By Rachel Zachar, Contributing Writer on Monday, April 06, 2015

Many athletes and bodybuilders are turning to tribulus to help them achieve their goals. How do you know if it is something you should try? Read on to find out more.

If you're an athlete or someone who's passionate about bodybuilding, chances are you've heard about the supplement tribulus. If you haven't heard about it, you probably will pretty soon. Typically marketed as a testosterone-boosting product that can help you to achieve impressive muscle gains and better sexual function, tribulus is becoming very popular in the realm of health and fitness. If you're wondering what the hype is about this herb, keep reading.

What Tribulus Is

As an herb found in many places around the world--especially in warm areas in southern Europe, Asia, Africa and Australia--Tribulus terrestris is a flowering plant that is used in supplements with the thought that it can increase testosterone, libido and promote big muscle gains. Tribulus can be found as an ingredient in preworkout supplements, sexual health products and other bodybuilding formulas, and it also comes as a product on its own. If the name “tribulus” sounds unfamiliar, you might be more accustomed to hearing its other names, “puncture vine” or “devil's weed.” Some of the main active ingredients in tribulus are saponins, flavonoids and alkaloids. 

Uses for Tribulus

While many people who take tribulus are men who are striving to achieve higher testosterone levels for better athletic performance, there are other reasons that people turn to tribulus. According to WebMD, both men and women have been known to use tribulus to help improve symptoms of angina, circulatory conditions, sexual dysfunction, low libido and infertility. The idea is that tribulus may boost testosterone levels in men and provide benefits for women as well by increasing luteinizing hormone in the anterior pituitary gland. A boost in testosterone in men may contribute to better workout performance, lean muscle growth and increased sexual desire. In women, tribulus may help regulate ovulation, reduce symptoms of menopause, improve fertility and boost libido, according to Men's Fitness.

What Research Says

With insufficient research, it can't be determined that tribulus is effective for the aforementioned athletic purposes. A 2007 study of male rugby players showed that taking tribulus for five weeks did not produce an increase in strength or lean muscle mass. However, several other studies have shown it can be beneficial for certain women's hormonal issues. Though there isn't any evidence suggesting that tribulus can pump up your muscles or give you herculean strength, it may be able to provide benefits for other purposes, like infertility and certain sexual and hormonal issues. 

If You Want to Try Tribulus

Before you try tribulus, you should talk to your doctor to discuss whether it is appropriate for you. If you are pregnant or breastfeeding, you should not take tribulus. Likewise, you shouldn't take it if you have any health condition that is dependent upon hormones, like prostate cancer or breast cancer. Competitive athletes should use caution if taking tribulus, as it may cause a positive drug test due to the increase of urinary testosterone/epitestosterone (T/E). Tribulus can interact with certain medications, so you should talk to your doctor before trying it.

We have tribulus and a variety of other wellness products and supplements at eVitamins. Come back next time for more health news!

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Try Black Currant for Hair, Skin, Nail Benefits

By Rachel Zachar, Contributing Writer on Friday, April 03, 2015

Even though these tiny berries may look delicate, the black currant plant has a lot of power when it comes to improving your health. Keep reading to find out more.

If you've ever been to Europe or certain parts of Asia, there's a good chance you've had a taste of black currant, a fruit that is commonly found there and used in many desserts, juices and other food products. However, black currant has a long history of being used in natural medicine for a variety of health purposes. Black currant oil supplements have been used to help improve autoimmune disorders, certain symptoms of hormonal changes, inflammatory conditions and many other health issues. Other popular uses for black currant include hair, skin and nail benefits. Let's take a closer look at this seemingly innocuous fruit and examine some of the many body benefits it can provide.

What Black Currant Is
As previously mentioned, many parts of Europe and Asia are home to the black currant plant, which bears small black berries. The fruit can be consumed or even used in medicine, along with the plant's leaves and seeds. The oil derived from the black currant seed can be found in capsule form and raw, liquid oil, and the fruit can be used in juice. What makes black currant so special, you may ask? For starters, it's rich in gamma-linolenic acid, or GLA, which is an omega-6 fatty acid that can help reduce inflammation and support your health in many other ways. Additionally, black currant is also loaded with omega-3 fatty acids, and it also packs a powerful punch in terms of its abundant antioxidants. Vitamin C and anthocyanins are two particularly important types of antioxidants in black currant which can promote healthy aging by fighting free radicals and oxidative damage to cells. While a plant, or fruit, might not have been your go-to before when it comes to treating your hair, skin and nail conditions, this natural method may be able to supply some great support.

Hair Benefits
If you're experiencing dry, splitting or thinning hair, you might want to give black currant a try. Taking a capsule form of this supplement can help nourish your hair from the inside out with the help of GLA, promoting softness, strength and healthy growth. Additionally, shampoos with black currant oil extract can help impart moisture and smooth your strands. The fatty acids in black currant can also help fight dry scalp. 

Skin Benefits
The anti-inflammatory properties of black currant can help improve symptoms of psoriasis, like the itchiness and scaly patches of skin that accompany the disease, according to The National Psoriasis Foundation. GLA can help fight the skin condition eczema, an autoimmune disease similar to psoriasis. Black currant also contains alpha-linolenic acid (ALA), an omega-3 fatty acid which can contribute to reducing skin swelling and redness along with acne. The vitamin C content in black currant can also help boost collagen production, which is critical for maintaining skin elasticity and firmness. Taking black currant oil supplements can help you achieve these skin benefits, but applying specified liquid black currant oil products topically may also help moisturize and soothe dry, irritated skin. Sipping on the fruit juice may also help boost your antioxidant support and contribute healthful properties.

Nail Benefits
Thin, brittle nails may also improve with the use of black currant oil supplements. Dr. Weil recommends taking 500 milligrams of a black currant oil supplement twice a day; he also says you should expect to see results in your skin, hair and nails after 6 to 8 weeks of regular use. A tiny bit of liquid black currant oil can also be applied to nail beds to help nourish and strengthen them for shinier, healthier-looking nails overall.

While black currant is natural and intended to help enhance your health, it is not appropriate for everyone. If you are pregnant or breastfeeding, have a bleeding disorder, low blood pressure, or are about to have surgery, you should not use black currant. As always, you should talk to your doctor if you have any questions or concerns about taking supplements. 

We have a great selection of black currant products for you to check out at eVitamins. Thanks for reading, and come back next time for more health news!

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Safe Energy Boosters for Pregnancy Fatigue

By Petra Trudell, Managing Editor on Thursday, April 02, 2015

Fatigue is a common symptom of pregnancy, but safety is key when looking for ways to get more energy. Learn which options are most recommended in this post.

Being pregnant is serious work. You're creating a living, breathing person and, well, that's exhausting. That's why fatigue is among the most common symptoms pregnant women experience throughout their pregnancy. However, most energy-boosting supplements are recommended for pregnant women do to safety concerns for both mother and child.

So, what can you do to keep yourself from feeling sidelined? These strategies are safe for pregnant women and can provide that extra dose of much-needed energy.

Greens
Dark leafy greens like kale and spinach are packed with vitamins and minerals like magnesium that can give you a serious energy boost. Adding them to a smoothie or making a salad are both fantastic options. Now, what about green juice? Pregnant women shouldn't consume unpasteurized juices, which can contain parasites. If you want to make your own, consult your physician first and then make sure your produce and juicer are meticulously cleaned.

Coffee
In the past decade, coffee has been determined to be safe for consumption during pregnancy, but there are some guidelines. Most experts recommend consuming no more than 200 mg of caffeine on a daily basis, which works out to about two 8-oz cups of coffee. Because caffeine may also be present in tea and foods like chocolate, it's always best to err on the side of caution.

Exercise
Daily exercise will not only boost your energy but help you stay healthy during your pregnancy. As a rule, you should be able to continue the same sort of exercise you were doing regularly before becoming pregnant -- be it running, pilates, etc. -- as long as your doctor gives you the OK. Just avoid increasing intensity and be sure to listen to your body.

Drinking Water
There's no better beverage in the world than water and a cold glass can wake you right up. Drink plenty of water right when you get up in the morning to keep the body properly hydrated all day. Dehydration can make you feel tired, after all. Squeeze some fresh lemon juice in there for an added tart kick and vitamin C.

Protein
A diet rich in protein will help fill you up and keep you energized throughout the day. Protein also provides amino acids which assist in the baby's development while keeping your own muscles healthy and lean as well. You can get protein from both plant and animal sources like beans, nuts, lentils and lean meats.

Complex Carbohydrates
Choosing the right kinds of carbohydrates during pregnancy can make a world of difference. The best kinds are those found in whole foods like fruits, vegetables and grains. These foods will give your body the fuel it needs so you can keep to your regular schedule as long as possible.

Iron
A common symptom of iron deficiency is fatigue and pregnant women need more iron than non-pregnant women. While adequate iron should be found in your prenatal vitamin, your doctor can determine through a blood test if you need more. You can get additional iron through foods like red meat and dark leafy green vegetables as well as with supplements.

Stress Reduction
Lastly, doing your best to keep stress at bay can have an immense impact on your energy levels. Factor in some time for yourself each day, whether it be meditation, a bubble bath or yoga and decompress. This will help you sleep better through the night, as well.

Be sure to clear any changes in your diet and/or routine with your physician while pregant to ensure safety and the proper development of your baby. You can find prenatal vitamins, baby food and more at eVitamins to keep both mom and baby happy and healthy.

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Get Walking for Better Health

By Rachel Zachar, Contributing Writer on Wednesday, April 01, 2015

Walking is a simple exercise that can provide myriad benefits for your overall wellness. Read on to find out more.

Today marks National Walking Day, an event created by the National Heart Association to remind everyone the importance of getting on your feet for at least 30 minutes, for the sake of your heart and overall wellness. While we all know the importance of being active, there are now more reasons than ever for you to get walking today and every day. If the weather still isn't springlike in your neck of the woods, hopping on a treadmill can even provide you with some of the same benefits you can receive from taking a brisk stroll outdoors.

Health Benefits of Walking

Besides helping to stabilize a healthy weight and fight obesity, walking can provide a variety of other positive effects. Here are some of the great ways that walking can improve your health:

1. It can boost your mood and improve symptoms of depression. 
Exercising is a known mood booster, but a new study suggests that group walking, in particular, may help reduce the risk of depression or improve depressive symptoms. 

2. It can delay mental decline and reduce your risk of dementia.
A study referenced by Harvard Health Publications demonstrated that people who exercised by walking or other physical activities had a lower risk for developing Alzheimer's disease. 

3. It can lower your risk of having a stroke. 
Women who walked briskly for two or more hours a week showed a 30 percent risk reduction in having any kind of stroke, according to research referenced by WebMD. 

4. It can help fortify your bones.
The Arthritis Foundation demonstrates that walking can promote healthy joint lubrication, which reduces stiffness and pain. In addition, going for a stroll can reduce your risk of incurring a hip fracture and osteoporosis. 

5. It can reduce your risk of developing diabetes, high blood pressure and heart disease.
Brisk walking may be just as effective as running is at reducing your risk of these conditions, according to a study published in the American Heart Association's journal Arteriosclerosis, Thrombosis and Vascular Biology.

How to Mix Up Your Everyday Walking Routine 

Since following the same routine every day can get a bit tedious, you may be wondering if there is anything you can do to add some variety to the mix the next time you lace up your sneakers. In addition to trying a new route, there are several other ways that you can enhance your typical walking experience.

• Try using small dumbbells or strapping on attachable weights to up the intensity a bit and further promote toning.
• If you normally walk alone, invite a friend along so you can both enjoy the social and physical benefits.
• Use a stopwatch and challenge yourself to race walk to a set point in a certain amount of time.
• Increase your incline by walking up a hill, or try out rugged terrain.
• Plug in your headphones and listen to an exciting audio book or new music as you stroll down a nature trail.
• Stop at regular intervals to add some squats, jumping jacks and lunges.

While walking may seem almost too simple of an exercise, the benefits it can provide for your health are numerous. Incorporating regular walks into your lifestyle can improve many aspects of your health and promote overall longevity. Check out our selection of healthy living essentials at eVitamins, and come back next time for more health news!

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5 Natural Ways to Soothe a Sore Throat

By Rachel Zachar, Contributing Writer on Wednesday, April 29, 2015

When you have a sore throat, it may seem like nothing will help ease the pain. Fortunately, there are some natural methods of soothing throat pain. Keep reading to find out more.

Having a sore throat is no fun, especially when it interferes with many aspects of your everyday life, like eating, swallowing, sleeping, talking and more. While you might automatically think that when you get a sore throat, you're going to be out of commission for awhile (and this might be true), there are several natural ways you can help relieve sore throat pain. 

1. Slippery Elm Lozenges
Lozenges, particularly with natural soothing support like slippery elm or other cooling ingredients, can provide comfort for throat soreness that just won't go away. According to the University of Maryland Medical Center, the ingredient mucilage is found in slippery elm, which gains gelatin-like properties when it gets mixed with water. This makes it soothing to the throat as it coats it with a protective barrier. 

2. Turmeric and Water
Gargling with a mixture of water and turmeric powder may be able to provide relief from a sore throat. Within turmeric lies the active ingredient curcumin, which can provide antioxidant protection and fight free radical damage. Turmeric may also be able to reduce inflammation, which can be a contributing factor to throat pain. With its bitter, peppery flavor, a turmeric gargle may be able to help improve sore throat and provide other health benefits.  

3. Manuka Honey
Due to its wound-healing and antiviral properties, taking a spoonful of manuka honey on its own or mixing it with water may be able to help improve a sore throat. The sticky texture helps to coat the throat and make it less painful. According to WebMD,  the many health benefits of manuka honey likely stem from its hydrogen peroxide and methylgloxal content, both of which may be able to fight bacteria and promote a healthier throat. Manuka honey should not be given to children under one year old.

4. Licorice Root
Licorice root may be able to provide soothing benefits for your sore throat as it acts as a coating substance. According to Dr. Oz, it can help get rid of mucus in your throat and nose and may also be able to improve coughs. Several drops of liquid licorice root can be mixed with water and ingested for sore throat support. If you decide to use a licorice root product, make sure you choose one that is deglycrrhizinated, as it does not contain the active ingredient which may cause serious side effects.

5. Marshmallow Tea
The root of the marshmallow herb can be ground up and used in tea to produce a calming beverage that can help reduce irritation and inflammation in mucous membranes, like your throat. Additionally, store-bought puffy marshmallows may surprisingly be able to offer benefits as well for sore throat. The thought is that perhaps the gelatin-like composition of marshmallows is able to form a film over the throat to make it less irritated. Before using marshmallow root, you should talk to your doctor to make sure that it won't interfere with the absorption of any medications you may be taking.

Sore throats can pop up any time, and they can be terribly painful. If you've been to the doctor to rule out strep throat or any other infections, the aforementioned natural methods of relieving a sore throat may be useful. Pick up some of these products at eVitamins to help you start feeling healthier today!

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The Best Grains to Keep in Your Pantry

By Petra Trudell, Managing Editor on Thursday, April 23, 2015

Whole grains provide protein, fiber and a wealth of other nutrients. Learn which make the best pantry staples.

One of the best changes you can make to your diet is the elimination of white flour in favor of whole grains. These superfoods offer more nutrition and will help you stay alert and full until your next meal. They're a smart way to fuel the body and also manage your weight.

Benefits of Whole Grains
White rice and white flour are high in carbohydrates that are converted to sugars within the body. While they produce a burst of energy, they can also cause the blood sugar to drop just as quickly, resulting in that tired feeling you may get shortly after eating them. These types of carbohydrates are also more readily stored in the body as fat. 

Whole grains, on the other hand, provide sustainable energy due to their fiber, protein and complex carbohydrates that feed the muscles and keep blood sugar levels stable. This means you're less likely to feel hungry between meals and will eat less during them, making whole grains a valuable tool for weight loss and weight management. They're also more heart healthy and support the digestive system for regularity.

The Best Whole Grains to Keep On Hand
Whole grains are worth stocking up on because of their long shelf life and versatility. Having a variety at your disposal can help you create a variety of dishes so you won't get bored. These eight whole grains are rich in nutrients and flavor:

• Amaranth -- Amaranthus spp., or amaranth, is also abundant in the amino acid lysine, which can help lower cholesterol and support weight management.
• Quinoa -- Chenopodium quinoa, also referred to as quinoa, is rich in minerals like zinc, calcium and manganese as well as a ton of protein for strong muscles and a healthy heart.
• Bulgur -- Triticum ssp., or bulgur, has an amazing 26 g of fiber per serving to keep you full and energized while also supporting the heart, particularly blood pressure and cholesterol.
• Brown Rice -- Oryza sativa, or brown rice, is a great source of vitamin B6, which supports cognitive health.
• Buckwheat -- Fagopyrum esculentum, also known as buckwheat, is known for its rutin content, which assists the actions of vitamin C within the body for greater antioxidant benefits.
• Freekeh -- Also spelled frikeh, freekeh contains plenty of minerals like iron, calcium and zinc for healthy immune and circulatory systems.
• Millet -- Panicum milliaceum, also referred to as millet, is a wonderful source of the mineral magnesium, which supports strong bones and teeth as well as the central nervous system.
• Teff -- Eragrostis tef, or teff, provides 10 g of protein per serving for lean muscle mass as well as calcium for strong bones.

Serving Suggestions
All of the grains mentioned above are versatile and can be used to create both side dishes and main courses. They can be either steamed or boiled to achieve the desired texture and then mixed with both sweet and savory ingredients. Using stock to cook them will add a richer flavor. Add these grains to a cold salad for a more satisfying lunch or toss with fresh herbs and top with a protein of your choice for a heartier meal. Lastly, try swapping out your usual oatmeal for one of these grains for a breakfast that will keep you feeling full until lunch.

Shop for whole grains and more to create healthy meals and eVitamins and we'll be back tomorrow with more health news and tips.

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Promote Healthy Cholesterol with Plant Sterols

By Rachel Zachar, Contributing Writer on Friday, April 24, 2015

Found in many whole foods and supplements, plant sterols can provide essential support for maintaining healthy cholesterol. Read on to find out more.

Cholesterol is necessary for proper body function and overall great health, but having too much of it can pose a problem. Our bodies produce cholesterol, but it is also found in the foods we consume as well. When it comes to reducing LDL—or “bad”—cholesterol, there are natural substances called plant sterols which may be able to provide some benefits.

What are plant sterols?
Plant sterols are molecules that are natural components of plants, and they can provide a variety of positive effects which may help enhance your health. Plant sterols also go by the name of phytosterols, and they are found in many different kinds of foods, including fruit, vegetables, legumes and more; additionally, it's possible to boost your intake of these nutrients through supplemental form. Many people use plant sterols to help lower cholesterol and provide support for fighting cardiovascular disease and preventing strokes. Some of the most common types of phytosterols found in foods are campesterol, sitosterol, anthrasterol and stigmasterol. 

How do they work?
Since they possess a structure that is similar to that of cholesterol, plant sterols work to prevent your gut from absorbing cholesterol. When you consume foods that are rich with sterols or take a supplement, the sterols bind to cholesterol receptors in your digestive tract, preventing your body from absorbing the cholesterol and instead passing it out through your stool, according to Dr. Oz. Since your body is excreting a significant amount of cholesterol through bodily waste without being absorbed, this means that the amount of cholesterol in your blood will become lower, specifically LDL cholesterol. Plant sterols do not have a significant impact on HDL cholesterol, or the "good" kind. 

Where can you find them?
Plant sterols can be found naturally in a myriad of whole, fresh foods like asparagus, vegetable oil, nuts, flaxseed, legumes and wheat germ, to name a few. In addition, foods and beverages like margarine, orange juice and certain cereals are sometimes fortified with these sterols. According to the Mayo Clinic, you may be able to reduce your LDL cholesterol by over 10 percent if you consume at least 2 grams of plant sterols per day. To get a natural boost of these nutrients, try eating some of the foods mentioned above or taking a plant sterol supplement that can also promote healthier cholesterol.

If you are thinking about taking plant sterols, you should talk to your doctor to be sure they are appropriate for you. Many plant sterol supplements are derived from soy or pine products, so you should avoid sterols if you have an allergy to any of these ingredients. Plant sterol supplements also come formulated without the use of these ingredients, so it's best to do some research to find the best supplement for you. Children should not take plant sterols, and those who have asthma should be cautious when them as well, as they can exacerbate breathing issues if derived from soy. It's important to remember that plant sterols are most effective at improving cholesterol when used in conjunction with a healthy diet and regular exercise. 

At eVitamins we have plant sterol supplements and many more healthy living products to help you achieve optimum wellness. Come back next time for more health news!

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How to Prevent Emotional Eating

By Rachel Zachar, Contributing Writer on Monday, April 27, 2015

You know those times when you reach for your favorite comfort food, but you are not even hungry? Instances like this are examples of emotional eating. Read on to find out more about how to control the problem.

If you're like most people,  you've probably experienced this situation a time or two: after a rough day, you head home to  scoop yourself a big bowl of ice cream to make yourself feel better. Emotional eating is something that can affect everyone from time to time, sometimes only happening sporadically or being a constant part of everyday life. Many factors can play a part in the reason why you may be eating emotionally, and they can range from hormonal changes to stress to pure boredom. It's important to talk to your doctor if you are having any struggles with emotional eating to make sure there is not a medical cause. Otherwise, there are some changes you can make to naturally conquer your cravings and prevent yourself from eating when it's unnecessary.

What Emotional Eating Is
Simply put, emotional eating is when your body is not experiencing physical hunger, but some other factor which prompts you to eat anyway; oftentimes, what you choose to indulge your nonexistent hunger in is food which is not so healthy, like ice cream, cookies, chips or other caloric snacks mostly devoid of nutrients. If you find these bouts of emotional eating happening only once in a while—say, around your menstrual cycle or when you are bored after work one night--and you're conscious of the reason behind why you're reaching for that bag of chips, emotional eating is typically not something to get super stressed out about. However, if you notice yourself gaining weight and mindlessly munching on unhealthy snacks a large portion of the day, you likely have reason for concern.

Finding Out Triggers
Many factors can act as a trigger for your emotional eating, including stress, boredom, depression, hormonal imbalances and the simple biological feeling of satisfaction that occurs after eating something tasty. If you think there may be an underlying medical cause, it's critical you talk to your doctor first. If you believe your unhealthy eating habits may be related to an external lifestyle factor, or something like stress, there are methods you can utilize for regaining your self control and fighting back against emotional eating.

Ways to Control the Problem Naturally
When trying to come up with ways to combat your unhealthy eating habit, it's important to first identify your triggers so you can come up with a corresponding solution. Here are some natural remedies to utilize when attempting to fight controllable causes of emotional eating (not medical ones which should be addressed by your doctor). 

Stress
If you find yourself scooping a massive bowl of ice cream--complete with a drizzling of chocolate syrup and sprinkles on top—whenever you have a presentation at work or a stressful school project to work on, for example, it's essential to find an alternative, productive way to deal with your stress. When you're stressed out, your body is bombarded with the stress hormone cortisol, which can contribute to that feeling that makes you want to reach for sugary or salty snacks, as Susan Albers-Bowling, PsyD, tells Everyday Health. Meditation and deep breathing are two exercises which can be beneficial for helping you to relax and unwind without relying on food for comfort.

Boredom
The key to fighting that urge to eat when you're bored is to divert your thoughts and actions immediately. Try doing something which requires expending a good amount of physical or mental energy, like going for a walk or calling up a friend to engage in some distracting, meaningful conversation.

Biology
Sometimes the impulse to reach for food when you're not even hungry can be attributed to a biological cause. When you consume your favorite snack, it's common for a rush of dopamine to hit the reward center in your brain, encouraging you to keep eating for that feel-good high. When fighting a physiological factor like this, it's a good idea to swap out any bad snacks that you know you'll probably reach for and instead have a supply of healthy snacks on standby, like carrots, a bowl of fresh berries or some celery and almond butter. Eating several small, healthy meals throughout the day can also help promote better eating habits. Additionally, being tired and having little energy can prompt you to reach for food to start feeling better, so it's essential to get enough sleep in order to refresh your body and mind and successfully control compulsive emotional eating.

Saffron extract and black tea are two other options which may help improve your emotional eating. A 2010 studyshowed that taking a saffron extract supplement was able to reduce the instances of uncontrollable snacking between meals. Saffron extract may work by increasing serotonin levels in the body, which can benefit those who struggle with emotional eating due to depression or anxiety. Additionally, Dr. Susan Albers-Bowling recommends sipping on black tea when the urge to eat strikes, as a study in the journal Psychopharmacology found that participants who drank black tea exhibited a 47 percent reduction of cortisol in their bodies, which contributes to hunger cravings. 

When trying to fight emotional or stress eating, the most important part is figuring out why you're doing it. Once you know the reason, you'll have a better understanding about how to solve the problem. At eVitamins, we have plenty of supplements and products that can help promote wellness and give you the support to lead a healthier life. Check us out today, and come back next time for more health news!

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How to Get More Magnesium in Your Diet

By Petra Trudell, Managing Editor on Tuesday, April 28, 2015

Magnesium is an essential mineral that supports the entire body. Add these foods to your diet to get more magnesium on a daily basis.

Magnesium is a workhorse of a mineral that does more for your body than you probably know of. In fact, there is a good chance how you feel right now, whether you're full of energy or struggling to stay awake, is due to your magnesium intake.

Why Do We Need Magnesium?
Of all the minerals in the body, magnesium takes up the fourth largest percentage, with about 50 percent of it stored within our bones. Magnesium plays a part in more than 300 different biochemical reactions, according to the National Institutes of Health (NIH), which makes it an essential component of a healthy diet. The benefits of magnesium include:

• Strong bones and teeth with a lower chance of fracture and breakage
• A resilient immune system
• Optimal muscle contraction and relaxation
• Proper heart rhythm and blood pressure
• Blood sugar stabilization
• Adequate energy production
• A calm central nervous system for better sleep
• Digestive regularity

The most common symptoms of magnesium deficiency are fatigue and weakness as well as loss of appetite and digestive discomfort. So, how do you make sure you're getting enough?

Magnesium-rich Foods
The recommended daily intake of magnesium is 400 to 420 mg for an adult man and 310 to 320 mg for an adult woman. As with all nutrients, the most best way to make sure you're getting the recommended daily allowance is through your diet. These 10 foods provide a delicious boost to your magnesium intake:

1. Bananas: 8% per serving
2. Spinach: 6% per serving
3. Kale: 7% per serving
4. Brown Rice: 21% per serving
5. Quinoa: 83% per serving
6. Avocados: 10% per serving
7. Brazil Nuts: 125% per serving
8. Halibut: 11% per serving
9. Black Beans: 73% per serving
10. Soybeans: 130% per serving

Magnesium Supplements 101
If you're in need of additional magnesium, which your doctor can inform you of, a supplement may be your answer, especially as you age. Magnesium supplements are sold on their own in various strengths and also commonly paired with calcium and/or vitamin D for optimal absorption and benefit. You can find pills as well as powder and liquid magnesium supplements. We recommend taking your magnesium supplement at night to get the calming and digestive benefits this mineral can provide. Do be sure to check with your doctor first before taking a magnesium supplement if you're currently taking medication or if you're pregnant or breastfeeding.

If you've noticed you're feeling more tired lately, a lack of magnesium may be to blame. Try this changes and see how different you feel. Stay well!

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