Women’s Health Month – Clean Juice

Might is Ladies’s Well being Month, a time devoted to elevating consciousness in regards to the significance and uniqueness of girls’s wellbeing. Ladies should really feel important, energized, and joyful of their on a regular basis life, and that begins with schooling, empowerment, and prioritizing self-care. Ladies’s well being is commonly complicated and influenced by components like hormonal fluctuations, reproductive well being, and different situations that disproportionately have an effect on ladies. On prime of those organic components, social determinants like stress, work-life stability, and entry to healthcare play an enormous position in shaping well being outcomes for girls.

Right here at Clear Juice, we’re advocates for girls’s well being. There are such a lot of totally different areas of girls’s well being that want additional care and a spotlight, and the most effective options for long-term wellbeing is using the facility of diet and stress-management!

A complete meals weight loss plan, wealthy in fruits, greens, complete grains, legumes, lean proteins, nuts, and seeds, has been proven to lower irritation, promote blood sugar regulation, enhance digestion, and handle weight (1). A complete meals weight loss plan could assist ladies meet the really useful dietary consumption of micronutrients and macronutrients for optimum diet, nonetheless, there are dozens of explicit nutritional vitamins and minerals which can be extremely essential for various areas of girls’s well being.

Our Fav Clear Juice Picks for Ladies’s Well being Month!

• The Chocolate One (add protein): Almond butter, almond milk, banana, cocoa, cinnamon, maple syrup, protein
• The Youthful One: Almond milk, banana, blueberries, coconut oil, dates, vanilla
• The Leisure One: Almond milk, banana, blueberries, avocado, honey, collagen
• The Power One: Beet, apple, orange, celery, carrot, ginger
• The Glow One: Spinach, kale, apple, cucumber
• The Protein Toast: Onerous boiled egg, mashed avocado, crimson pepper, additional virgin olive oil

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Hormones play a strong position in ladies’s well being (2). Ladies’s hormones peak, rise, and fall over the course of the complete month, whereas males’s hormones peak, rise, and fall in the middle of in the future. Vitamin is important for girls’s hormone well being no matter what cycle of life they’re in. Selenium, magnesium, B nutritional vitamins, omega 3s, vitamin D, iron, and zinc are only a few of the vitamins wanted for wholesome hormone manufacturing (3,4,5,6). Selenium and zinc are essential for thyroid well being and balancing estrogen (4). The thyroid is a major a part of metabolic operate and power ranges, and zinc promotes a wholesome immune response (4). Meals wealthy in selenium are brazil nuts, eggs, and sunflower seeds. Zinc wealthy meals embody pumpkin seeds, crimson meat, chickpeas, and oysters. Magnesium could assist the physique to control cortisol, the stress hormone, assist progesterone manufacturing, and alleviate PMS (3,5). Extra cortisol within the physique could decelerate the thyroid and cut back magnesium ranges resulting in decreased progesterone ranges; one of many main causes of painful and aggravating PMS signs (7). Magnesium could be present in high quality darkish chocolate, leafy greens, bananas, avocados, nuts, seeds, and legumes. B nutritional vitamins, particularly B12, folate, and B6 assist estrogen metabolism, progesterone manufacturing, cognitive operate, temper swings, and power ranges (5,6). Meat, poultry, and eggs are ample in B nutritional vitamins, in addition to salmon, leafy greens, avocados, lentils, and complete grains. Omega 3s are present in wholesome fat corresponding to avocados, nuts, seeds, and olive oil. These meals are anti-inflammatory and should assist alleviate cramps and assist hormone receptor sensitivity and hormone manufacturing (1). Vitamin D improves temper, power, and estrogen regulation, and iron is extremely essential for menstruating ladies (5,6). Vitamin D can solely be present in small quantities in meals, so it’s essential to get every day sunshine!

Hormones have an effect on each system of the physique together with psychological well being, and metabolism. Some ladies who wrestle with weight reduction could have an underlying hormone difficulty corresponding to insulin resistance, extra estrogen, or low progesterone (8). For a girl to enhance her metabolism, hormone well being, and really feel her greatest by way of all levels of life, diet, as soon as once more, takes heart stage. Balancing blood sugar ranges and addressing any insulin resistance is essential for a wholesome metabolism (2). follow is to eat balanced and nutritious meals with acceptable ratios of protein, carbohydrates, fat, and fiber. An anti-inflammatory complete meals meal plan can also be useful, as irritation can enhance stress hormones, inflicting the physique to carry onto pointless weight (1,7). Sure dietary compounds corresponding to catechins and caffeine can enhance metabolic fee. These compounds are mostly present in inexperienced tea, and particularly in matcha (9). At all times keep in mind to drink caffeine with a meal and keep away from an empty abdomen to forestall spikes in blood sugar and cortisol. Along with weight loss plan, bodily exercise and stress administration are central to ladies’s metabolism and hormone well being (7,8). Low affect train like yoga, pilates, energy coaching, and brisk strolling are wonderful types of motion for girls to extend muscle mass and decrease cortisol. Excessive depth workout routines, if executed too intensively and excessively, can lower muscle mass, enhance cortisol, and disrupt hormonal stability (8). Bear in mind, the extra muscle mass now we have, the upper our metabolic fee!

As of late, our society is caught in a cycle of hustle tradition – ladies, as a result of cyclic nature of our hormones, are scientifically extra affected by stress and the calls for of every day life. This implies ladies want extra time to decompress, de-stress, and partake in self-care. In terms of managing stress and making self-care a part of every day routine, it’s essential to decide on practices that can reset the nervous system in addition to the thoughts to enhance general well being. You could really feel good unwinding with a glass of wine and your favourite TV present on the finish of the night time, however sadly, it might not be the perfect to your nervous system. Practices like meditation, sound baths, yoga nidra, nature walks, grounding, breath work, journaling, and studying with a scorching cup of natural tea can have substantial optimistic results in your bodily and psychological well being (7). It might really feel troublesome to carve out time for self-care however keep in mind this: you are accountable for prioritizing your self, and once you really feel your greatest, you profit everybody round you. How are you going to present up to your pals, household, or job if you end up operating on an empty tank? Research present that continual stress is the primary explanation for continual irritation, illness, digestive issues, and hormonal imbalances (7). One of the best factor about stress administration? It’s free! You are able to do it at residence, within the automobile, at your desk, even exterior! All you want is your self and not less than 5 to10 minutes a couple of instances a day.

Vitamin additionally performs a key position in enhancing ladies’s pure magnificence from the within out!  Consuming a weight loss plan wealthy in antioxidants, like vitamin C, present in citrus, strawberries, and cruciferous greens, and vitamin E from eggs, nuts, seeds, and leafy greens, helps defend the pores and skin from harm, will increase collagen manufacturing, and promotes a wholesome, radiant glow (10). Omega-3 fatty acids present in meals like salmon, nuts, seeds, avocados, and olive oil assist maintain pores and skin supple and cut back irritation that may result in zits or redness (10). Protein helps sturdy, shiny hair and wholesome nail development by offering important constructing blocks like keratin. Zinc, iron, and biotin are important vitamins for decreasing hair thinning and selling thicker, fuller strands (11). Collagen supporting meals like bone broth, berries, and citrus fruits assist cut back the looks of high quality strains and assist pores and skin firmness (10). Total, nourishing your physique with the fitting meals can improve your magnificence naturally, making you are feeling pretty much as good as you look. Meals isn’t just drugs – it’s a every day journey to the spa!

Right here at Clear Juice, we design our menu with well being and wellness in thoughts. All of our smoothies comprise complicated carbs, omega 3s, fiber, and the choice so as to add protein. We even supply a number of adaptogens important to ladies’s well being like maca and turmeric. Our juices use complete meals elements like spinach, chia seeds, berries, and plant-based proteins that are designed to nourish and assist the physique and thoughts. Our juices and smoothies are 100% USDA licensed natural and our dedication to those clear, pesticide-free elements additionally reduces publicity to endocrine-disrupting chemical substances. In the end, Clear Juice makes it simple for busy ladies to prioritize their well being with out sacrificing style or comfort. We’re proud to be a spot the place all ladies can are available in and refuel their our bodies, minds, and unwind.

Cheers to all of the superb and highly effective ladies on the market!

Disclaimer: The knowledge and above statements haven’t been evaluated by the FDA. These merchandise are usually not meant to diagnose, deal with, remedy or forestall any illness. Additional, the above data is on no account meant to suggest the self-management of well being issues or wellness, as medical recommendation or as an alternative choice to skilled medical recommendation, prognosis or remedy. Clear Juice just isn’t claiming that its merchandise will alleviate, deal with, heal or remedy any well being drawback, situation, illness or symptom. We advise prospects to all the time seek the advice of with their physician or different certified healthcare supplier concerning any questions that they might have a few medical situation or earlier than making any modifications to their weight loss plan or way of life together with a cleanse

SOURCES

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3. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Standing and Stress: The Vicious Circle Idea Revisited. Vitamins. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.
4. Shulhai AM, Rotondo R, Petraroli M, Patianna V, Predieri B, Iughetti L, Esposito S, Avenue ME. The Function of Vitamin on Thyroid Operate. Vitamins. 2024 Jul 31;16(15):2496. doi: 10.3390/nu16152496. PMID: 39125376; PMCID: PMC11314468.
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6. Chocano-Bedoya PO, Manson JE, Hankinson SE, Willett WC, Johnson SR, Chasan-Taber L, Ronnenberg AG, Bigelow C, Bertone-Johnson ER. Dietary B vitamin consumption and incident premenstrual syndrome. Am J Clin Nutr. 2011 Might;93(5):1080-6. doi: 10.3945/ajcn.110.009530. Epub 2011 Feb 23. PMID: 21346091; PMCID: PMC3076657.
7. Rogerson O, Wilding S, Prudenzi A, O’Connor DB. Effectiveness of stress administration interventions to alter cortisol ranges: a scientific overview and meta-analysis. Psychoneuroendocrinology. 2024 Jan;159:106415. doi: 10.1016/j.psyneuen.2023.106415. Epub 2023 Oct 11. PMID: 37879237.
8. Athar F, Karmani M, Templeman NM. Metabolic hormones are integral regulators of feminine reproductive well being and performance. Biosci Rep. 2024 Jan 31;44(1):BSR20231916. doi: 10.1042/BSR20231916. PMID: 38131197; PMCID: PMC10830447.
9. Hodgson AB, Randell RK, Jeukendrup AE. The impact of inexperienced tea extract on fats oxidation at relaxation and through train: proof of efficacy and proposed mechanisms. Adv Nutr. 2013 Mar 1;4(2):129-40. doi: 10.3945/an.112.003269. PMID: 23493529; PMCID: PMC3649093.
10. Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the hyperlink between diet and pores and skin ageing. Dermatoendocrinol. 2012 Jul 1;4(3):298-307. doi: 10.4161/derm.22876. PMID: 23467449; PMCID: PMC3583891.
11. Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Function of Nutritional vitamins and Minerals in Hair Loss: A Evaluation. Dermatol Ther (Heidelb). 2019 Mar;9(1):51-70. doi: 10.1007/s13555-018-0278-6. Epub 2018 Dec 13. PMID: 30547302; PMCID: PMC6380979.