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5 nutritionist-approved recipes worth trying

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Scarlett Murray
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5 nutritionist-approved recipes worth trying

It’s fair to say that over the past couple of years, gut health has gone mainstream – and we’ve all become, well, rather obsessed with talking about what goes on in our intestines. Over on TikTok videos hashtagged #GutTok have over 200 million views; on Instagram, recipes said to bolster your gut microbiome abound.

Yet, according to a national YouGov study published earlier this year, which was commissioned on behalf of MOJI and surveyed 2,000 UK adults, 74% of Brits admit to neglecting this specific part of their anatomy. So while one in two of us understand that eating enough fibre and plant-based foods are key for gut health, less than 14% are actually eating the recommended amount of plants each week (that’s 30 different plants, including herbs, spices, nuts and seeds, as well as fruit and veg, if you didn’t know).

Harley Street registered nutritionist Clarissa Lenherr is a gut health specialist who’s on a mission to empower everyone to take control of their own gut health. From hosting specialist gut health retreats to offering personalised nutrition programmes, Lenherr’s philosophy is based on the belief that health really does begin from within. ‘The gut is at the centre of our health,’ she says. ‘What happens in our gut, pretty much impacts every part of our body.’

Evangelical she might sound but research backs up her belief. A growing body of science supports the idea that gut affects everything from your immune system to your metabolism. ‘A well-balanced gut microbiome is not only essential for digestion and nutrient absorption but also plays a vital role in supporting our immune system, mental wellness, skin and can even impact our weight,’ she says.

gut friendly recipes

Clarissa Lenherr

My gut-friendly approach

The foundations of a gut-friendly diet, Lenherr explains, include a ‘high intake of fibre, found in whole grains, fruits, vegetables, pulses, and nuts. Live fermented foods which contain live bacterial cultures, that play a vital role in gut health and can be introduced through foods like yoghurt, kefir, kimchi, and sauerkraut.’

‘Prebiotic fibres are non-digestible fibres that nourish beneficial gut bacteria, which can be found in garlic, onions, asparagus, bananas, and even dark chocolate.’

And diversity is key, she adds. ‘Our gut bacteria thrive on having variety in fibres and nutrients – I like to think of this as getting plenty of colour on your plate and reaching for different plant foods each day.’

My go-to recipes for gut health

All of the recipes below focus on whole food sources with an emphasis on making plants the star of the show (showing they can be delicious). ‘I like to take recipes and gut-health them up by swapping traditional low-fibre ingredients for prebiotic sources, high-fibre swaps and fermented foods,’ she says.

gut friendly recipe

Clarissa Lenherr

Pink kefir smoothie

‘This nutritious, colourful and creamy raspberry kefir smoothie is filled with gut-loving live bacteria and is a quick, easy and nutritious breakfast or snack that will satisfy your gut bugs and taste buds,’ says Lenherr. ‘We’ve added cacao nibs on top as adding something crunchy and bitter to a smoothie can help stimulate your digestion.’

Ingredients:

  • 80ml of plain kefir or coconut kefir if dairy-free
  • 30g of frozen strawberries
  • 30g of frozen raspberries
  • 1 tbsp almond butter
  • 115ml of plenish cashew milk depending on how thick you like it
  • 20g oats
  • 1 tbsp cacao nibs
  • Optional: 30g scoop of hemp protein powder

Method:

  • Add all ingredients apart from cacao nibs to the blender
  • Blend well
  • Serve and enjoy

Gut health benefits:

‘Kefir is a fermented dairy product that is rich in probiotics, which are live beneficial bacteria that can positively influence the composition and activity of the gut microbiome,’ she says. ‘Live bacteria help maintain a balanced and healthy gut flora, which is crucial for proper digestion and overall gut health. Combined with the fibre-rich berries, this smoothie is packed with gut-loving probiotics, protein and fibre to keep you and your gut bugs satisfied.’

Plant-based buddha bowl

‘Buddha bowls are a great way to pack in diversity, different flavours, crunch and a nutritious delicious dressing,’ says Lenherr.

Ingredients:

  • 1 cupped hand of brown rice
  • 1 cupped hand of chopped cabbage
  • 6 chopped tomatoes
  • 1 cupped hand of greens of choice
  • ¼ of an avocado chopped into cubes
  • Tempeh
  • 1 tbsp tamari
  • 1 tsp coconut oil

Dressing ingredients:

  • 1 tbsp tahini
  • 1 tsp mustard
  • 1 tsp balsamic vinegar
  • A pinch of sea salt

Method:

  • Pan-fry the tempeh in coconut oil and tamari for 5 minutes till crispy
  • Assemble your bowl by placing the veggies and tempeh around the edge and the brown rice in the centre
  • Add all the dressing ingredients to a separate bowl, whisk and drizzle over the buddha bowl
  • Top with a teaspoon of mixed seeds if you fancy a crunch

Gut health benefits:

‘A Buddha bowl is a fantastic way to get in lots of diversity and gut-loving fibre. Firstly, tempeh is a fermented soybean product that contains beneficial live bacteria which may help maintain a healthy balance of gut bacteria,’ she says. ‘Brown rice is a source of insoluble fibre, promoting regular bowel movements. Using tahini for the dressing here can aid in the absorption of fat-soluble vitamins, due to the dose of healthy fats.’

gut friendly recipes

Clarissa Lenherr

Rainbow rolls with satay dip

‘These rainbow rolls are super nutritious, packed with fibre, versatile and easier to make than you think,’ says Lenherr. ‘You can use whatever veggies and herbs you have lying around, and the dip is key here – totally delicious.’

Ingredients:

  • Any veggies you want to chop into sticks, I like using:
  • Carrot sticks
  • Cucumber sticks
  • Courgette sticks
  • Crunchy sliced cabbage
  • Sliced peppers
  • Sliced celery
  • Sliced avocado
  • 1 handful of fresh mint
  • Rice paper wraps

Peanut satay:

  • 3 tbsp of peanut butter
  • 1 tsp soya sauce
  • 1 tbsp lime juice
  • ½ tbsp sesame oil
  • ⅓ tsp garlic powder

Method:

  • Mix all the dip ingredients together and add a little water to thin out to a desired consistency
  • For the rice paper rolls, follow the instructions for the wraps (in warm water)
  • Fill the bottom part of the paper with your chopped veggies and herbs. Fold over and roll. Then half way up the paper, fold in the edges (like you’re wrapping a present!)
  • Continue to roll, repeat and enjoy.

Gut health benefits:

‘These veggie-packed rolls are an excellent source of fibre, which is essential for gut health. Fibre helps regulate bowel movements, promotes a feeling of fullness, and provides nourishment to our beneficial gut bacteria,’ she explains.

‘Rice paper rolls are also gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease. The colour of foods can often indicate the presence of various phytochemicals, including polyphenols. Polyphenols serve as prebiotics, which helps feed our good gut bacteria whilst helping to inhibit the growth of bad bacteria in the gut. Different coloured foods provide us with different types and amounts of polyphenols, and it has been shown that a diverse diet with a variety of colours works best to promote a healthy gut.’

gut friendly recipes

Clarissa Lenherr

Crispy paprika butter beans

‘These beans combine the rich, smokey notes of paprika with creamy protein-packed butter beans to create a delicious and nutritious snack,’ says Lenherr.

Ingredients:

  • 1 400g can of butter beans
  • 1 tsp of smoked paprika
  • 1 tsp garlic powder
  • 1 tsp chilli salt
  • 1-2 tbsp of olive oil

Method:

  • Rinse the butter beans very well in water and pop them into a bowl
  • Add all the spices and olive oil, mix well until the beans are coated
  • Pop into the air fryer for 15 minutes at 180 C or cook in the oven for 20 minutes at 180 C. Make sure to flip the beans halfway through cooking
  • Take out and enjoy hot or cold

Gut health benefits:

‘The fibre in butter beans acts as a prebiotic, meaning it provides nourishment for bacteria in the gut,’ she says. ‘Butter beans also contain a type of carbohydrate called resistant starch which resists digestion in the small intestine and reaches the colon intact, where it can be fermented by gut bacteria. This fermentation process produces short-chain fatty acids, which are known to have numerous positive effects on the gut-brain axis.’

gut friendly recipe

Clarissa Lenherr

Low fodmap tahini cookies

‘These cookies are full of healthy fats, plant protein and natural sweetness. To keep each cookie low FODMAP, maple syrup is used instead of honey, dairy-free dark chocolate, and tahini instead of butter,’ says Lenherr.

Ingredients:

  • 1 egg
  • 120g maple syrup
  • 60g of runny tahini
  • 1 tsp vanilla extract
  • 120g of ground almonds
  • 1/4 tsp baking powder
  • 1/4 tsp bicarbonate of soda
  • 1/4 tsp of salt
  • 60g of dark chocolate chips

Method:

(Makes 8 Large cookies, or 11 small)

  • Preheat your oven to 180C and line a baking tray with baking paper
  • In a large bowl mix the egg, maple syrup, tahini and vanilla extract until smooth
  • Add in each of the dry ingredients – ground almonds, baking powder, bicarbonate of soda and salt and mix well. Then pour in the chocolate chips and mix
  • Using a large tablespoon, pour the dough onto the prepared baking paper, until you have made small cookie sizes (you can have them small or large – up to you!). Spread them evenly as they grow during the baking process.
  • Bake for 10 minutes until golden. Take them out and let them cool for 10 minutes
  • Top with sesame seeds, an extra drizzle of dark chocolate and some sea salt

Gut health benefits:

‘Tahini is a great source of copper, iron and calcium which can be missed on many diets, particularly if following the low FODMAP diet,’ she says. ‘Often when following a low FODMAP diet, dairy is removed, so opting for plant-based sources of calcium is important.

‘FODMAPS are fermentable, poorly absorbed, short-chain carbohydrates found in lots of different foods, and for some sensitive individuals, eating fodmap-containing foods may trigger gut symptoms such as bloating, gas, stomach pain, diarrhoea and constipation.

‘The prebiotic compounds from FODMAPS are poorly absorbed in our small intestines, therefore they are passed through undigested into the colon, where they are rapidly fermented by colonic bacteria. This process is totally natural, however, if you are prone to IBS-type symptoms, the gas produced from the FODMAPs you’re consuming could result in gut issues. Avoiding FODMAPs can be helpful when it comes to gut health, but it is not a long-term solution. I advise you to always work with a gut health specialist if your symptoms are impacting your daily life.’

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Meet Leslie Fhima From ‘The Golden Bachelor’: Age, Job, Family

By
Scarlett Murray
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Meet Leslie Fhima From ‘The Golden Bachelor’: Age, Job, Family

*SPOILER ALERT! Major spoilers for the first season of The Golden Bachelor below.*

The Golden Bachelor is a revolutionary new franchise in the Bachelor Nation universe and it feels like just about everyone is eager to see what’s in the cards for this silver-haired crew. At 73, Bachelor Gerry Turner is looking for love again after losing his wife, and it’s nearly impossible not to want to know if his quest is successful.

Gerry is introduced during a sweet montage in the premiere episode, and it’s clear that he has a lot going for him. He has two daughters and two granddaughters, and he’s all about being active and spending time outdoors. During that first episode, he also gets to meet the 22 contestants vying for his heart.

Naturally, people want to know everything about the women, all of whom are over 60 years old. In the mix is Leslie Fhima, who has one of the most iconic entrances of all time, complete with a granny costume and a black lacy lingerie ‘fit.

So, who is Leslie Fhima and how far does she get with the Golden Bachelor star Gerry Turner this season? Reality Steve has already helped fans out in the spoilers department, and he has a finger on the pulse of what happens down the road. Here’s what you need to know about Leslie going into the debut season of The Golden Bachelor.

Where is Leslie from?

Leslie is from Minneapolis, Minnesota, according to her Golden Bachelor bio. Gerry is from Indiana which isn’t exactly next door, but they’re not, like, on opposite coasts. And both states are in the midwest, so maybe that’s something these two can bond over during the new season.

Did Leslie actually date Prince?

Apparently, she did! Leslie claims (very casually) during her intro with Gerry that she dated Prince, and that he even wrote a song about her. Her son, Eli, confirmed this info in an interview with the StarTribune.

He said she dated the singer in her teens and early 20s, before breaking up with him to tour with the Ice Follies, a figure skating group.

“Not only did she date Prince,” Eli said, “but she broke up with Prince.”

What does she do for work?

Leslie has been a personal trainer for over two decades, and is also a former professional figure skater. Her bio says that she “is passionate about helping others live their best lives.”

Speaking of which…Leslie has run 10 marathons (not a typo) and is “looking for her running buddy for life.” Are you ready, Gerry? This woman means business!

Leslie also owns a bar company for dogs called PowerBark, which she launched about 14 years ago. “As a personal trainer, I’d often take my dog Sadie with me all day. She would miss her meals until we got home later,” Leslie wrote on LinkedIn. “I was eating a protein bar one day when I thought ‘why can’t there be something like this for dogs!’​ I decided to forge ahead and develop PowerBark.”

Plus, when she’s not working (or working out), it looks like Leslie is super into dancing. She posts a lot of professional-looking dance photos on her Instagram. Case in point:

So, if you were keeping track, Leslie is a fitness guru, a professional athlete, and an entrepreneur. I’m not sure there’s anything she *can’t* do.

Also worth noting: Her ex-husband, David Fhima, was a big name in the food industry, and her son, Eli, has now taken over as director of operations for his dad’s restaurants.

How old is Leslie?

Leslie is 64 years old, making her nearly a decade younger than Gerry.

Does Leslie have any children?

Yes! Leslie has three adult children, per her bio. She’s also a “glama” to three grandkids and, it’s worth noting, she has a fur baby—a mini Aussiedoodle named Billie. It should come as no surprise that Leslie is into things like family 5ks, and other fun athletic endeavors.

“We swim together in the summer, we have dance parties,” Leslie told the StarTribune in 2020. Sign me up for Grandma Leslie Day Camp!

In fact, her kids also played a role in her Golden Bach application. Eli told the StarTribune that he and his mom used to watch The Bachelor together when he was in middle school, so when the casting call went out for the older version of the show, she was game!

How far does Leslie get on the Golden Bachelor?

You’re going to keep your eye on this one because, drum roll please… Leslie actually makes it all the way to hometowns, according to Reality Steve (she filmed her date with Gerry on August 21). And apparently, Gerry liked what he saw, because Leslie makes it to the final two, along with fellow contestant Theresa Nist. As of right now, it’s not clear which woman Gerry ultimately chose to spend his life with, but Reality Steve is keeping a close watch on the situation.

“Each woman is meeting Gerry’s family this week in Costa Rica, and that’s where potential overnight dates may happen,” Reality Steve reported. “The final rose ceremony films tomorrow.”

Stay tuned for more details on Leslie’s verdict when Reality Steve figures out what Gerry’s decision is.

Does she have an Instagram?

Surprisingly, yes! While several contestants aren’t on Instagram, Leslie does have an account, and it’s public. Her pics largely feature Leslie doing outdoorsy things with friends and family.

Evidence A:

Evidence B:

Oh, and grandkids are in the mix, too:

For what it’s worth, this contestant is all up on her social media, because she also has a LinkedIn and a Facebook account. I guess that decade of difference in age really did make all the difference.

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For more details on Leslie, you can catch her arrival on the newest (and first!) season of the Golden Bachelor, which drops new episodes every Thursday on ABC.

Headshot of Korin Miller

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

Joan MacDonald On Becoming A Fitness Influencer In Her 70s

By
Scarlett Murray
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Joan MacDonald On Becoming A Fitness Influencer In Her 70s

portrait of joan macdonald

Caleb & Gladys | Gigi C romper, gigicbikinis.com; Jimmy Choo sneakers, jimmychoo.com; UNOde50 earrings, unode50.com/us; Erin Fader Jewelry bracelet, erinfaderjewelry.com

Back in February 2018, a video of a woman with soft white curls doing a 200-pound hip thrust went viral. In the clip, she grimaces through the lift, and the caption reads, “I think I’m doing a lot of things wrong but they keep telling me I’m on the right track,” referring to the trainers spotting her. Nearly 123,000 views and over 700 comments after it went up, it quickly became clear that the woman’s feat touched something in onlookers everywhere.

The woman was Joan MacDonald. She was 71 at the time. She’d begun exercising barely a year earlier.

Fans and followers flooded her account, which her daughter, Michelle, created for fun to share her mom’s fitness journey and help hold her accountable. Four years later, the Canada native now boasts 1.8 million Instagram followers, has authored the memoir/self-help book Flex Your Age: Defy Stereotypes and Reclaim Empowerment, leads workout challenges and poses in her sports bra in magazines, and can max out a 175-pound deadlift on a loaded barbell. Her bio now reads: “It is my mission to inspire and uplift as many people as I can.”

Follow @trainwithjoan to see more of her strength-training feats.

Prior to her fast-and-furious influencer status, Joan moved through life like many others in their 70s: lethargic and on medications for high blood pressure, cholesterol, and acid reflux. She went bowling from time to time. She had many falls. “I wasn’t in shape, that’s for sure,” says Joan, who also had a knee replacement in 2014.

portrait of joan macdonald

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Fitness was a part of her world, but only tangentially. For years, she watched Michelle-—who coaches clients on nutrition and competition prep via her platform, The Wonder Women—compete in figure competitions. But it took a moment of “shock therapy” from Michelle, and Joan watching her own mom struggle to catch her breath going up and down stairs, for Joan to pick up a weight or touch a machine.

It was December 2016. “Michelle just told me point-blank, ‘You don’t have to get old like everyone else does,’” Joan says.

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Her daughter, who resides in Tulum with her husband, was honest about the reality that she would not be able to visit much with her mother (who splits her time between Ontario, Canada, and San Miguel de Allende, Mexico—both far from Tulum) if Joan went into a nursing home. “I saw it with my own mom,” Joan says, voice cracking, of watching her parent become sick and require caretaking at the end of life.

A slow, painful closing chapter didn’t interest Joan. In fact, it terrified her. So she told Michelle, “Okay, we’re going to try it,” finally committing to change.

She began by printing out PDFs of workouts that Michelle, who is a certified strength and conditioning specialist, created for her, eventually purchasing an iPad to stream YouTube workout videos. “My acid reflux was horrible. I was choking all the time. I felt just awful,” Joan says. “I could have stopped right then, but I didn’t. I wanted something better.”

By October 2018, she was off her medications. She joined a local gym. Other patrons began to comment on her sculpted back, her strength, her skills.

“I think a lot of people don’t want to start because they’re afraid they’re going to be under the microscope,” she says of those who may fear the gym or an unfamiliar activity. “But, truly, everyone is too worried about their own agenda.”

As she approaches 80, Joan is the strongest she’s ever been and receives a daily influx of testimonials from admirers, “a lot of whom follow me for their parents,” she says.

“You can’t compare yourself to somebody else. You’re unique.”

One follower reached out to let Joan know that she inspired her to get her mom, who has Alzheimer’s, into a nursing home that offered protein-packed meals and quality caretakers who encouraged movement throughout the day. At the end of the year, the follower wrote Joan a letter updating her on mom’s progress. “She could turn a doorknob. She could walk two blocks. She was getting stronger.”

joan macdonald

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Caleb & Gladys

Joan’s visibility online is something she views as a net positive. She doesn’t really bother consuming and comparing what more stereotypical (read: younger) fitness influencers are doing in the space. “You can’t compare yourself to somebody else. You’re unique. As long as you’re putting your all in, it doesn’t matter what anyone else is doing.”

Thinking back to being on-set for the Women’s Health cover photo shoot earlier this year—with a crew of fitness professionals mostly 40-ish years her junior—she says plainly, “We all seemed to think the same thing: Fitness changed us,” she says. “We go at it in different ways, but the goal is still the same—put the power back into the people. Let them take control of their lives.”

Meet the Rest of WH’s Forces of Fitness

Photographed by Caleb & Gladys. Styling: Kristen Saladino. Hair: Ty Shearn. Makeup: Rebecca Alexander at See Management using Danessa Myricks Beauty. Manicure: Nori for Chanel Le Vernis.

Headshot of Jacqueline Andriakos

Jacqueline Andriakos is the Executive Health & Fitness Director at Women’s Health, where she oversees all health and fitness content across WomensHealthMag.com and the print magazine. She has more than five years of experience writing and editing in the wellness space and has contributed to national publications including TIME, Self.com, Health, Real Simple, and People. Jacqueline is also certified in personal training by the National Academy of Sports Medicine (NASM). 

Meet 6 Women Changing The Fitness Industry For The Better

By
Scarlett Murray
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Meet 6 Women Changing The Fitness Industry For The Better

At its core, movement is universal. Whether weights light your fire, dance feeds your soul, or a run outside provides mental clarity, sweat is the great equalizer that can transcend the differences that set people apart.

But while some pros act as if it’s easy to throw on some shoes and get going, the barrier to entry can feel like an unscalable mountain—especially if you’ve never seen anyone like yourself reach that proverbial summit before.

In theory, social media makes connecting to like-minded fitness enthusiasts simple. There are tons of opportunities to inspire, motivate, and delight—but also to exclude. That’s why following folks who share lived experiences can make a difference. “Representation allows you to dream beyond what you thought possible,” says Kensa Gunter, PsyD, CMPC, a clinical and sport psychologist and the director of the NBA and WNBA’s Mind Health program. “It gives you hope and confidence and creates a sense of belonging.”

Representation isn’t the only way the fitness space is evolving. It’s no longer just about, say, lifting more or running faster, but also strengthening mental, emotional, and spiritual wellness—or “feeling better as a whole person,” says Cedric X. Bryant, PhD, president and chief science officer at the American Council on Exercise.

Indeed, there’s recently been a shift in people’s “why” when it comes to exercising: Stress relief and mental health are now the top two reasons people sweat, according to a report from Mindbody, a workout scheduling platform. “Now we think, What does it mean to be fit in multiple areas of my life?” Gunter says. “If you see people who hold different identities walking journeys similar to yours, it expands your idea of what fitness and community looks like.”

These six women know firsthand that fitness is about more than fitting in. It’s about moving in a way that fills your cup, sharing your truth, and being yourself. As Bryant says, “all individuals deserve to participate in physical activity and experience its benefits”—they just may need a bit of inspo first. We hope you’ll see a piece of yourself in these stars and challenge your definition of fitness. “Belonging happens because a community is created that allows people to bring their full selves to the table,” says Gunter. Time to pull up a seat.

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Curious how you can curate a social feed that lights you up instead of dulling your shine? Try these tips from sport psychologist Kensa Gunter, PsyD.

Look for legit credentials.

Not everyone needs to be a full-fledged expert, but turn your spidey senses on before you take fitness, nutrition, or mental health advice from a follow in your feed. Look for “science-backed, research-backed experience,” Gunter says. Make sure they’re “qualified to be providing the information that they’re providing.”

Do a quick vibe check.

How does their content make you feel? Motivated, inspired, positive? Gunter says that’s a good sign! On the other hand, “if you find yourself comparing or criticizing or judging or having negative feelings as a result of engaging with someone’s content, that’s a sign that that’s not going to be most beneficial for you.”

Compare notes with your inner circle.

See who your friends are following and take suggestions from folks whose opinions you trust. “We are all in this together, whether it’s a fitness journey or just trying to navigate this thing called life,” she says. “Using our community can be a helpful way to sort through the social media waters.”

Make sure you feel safe.

This may be the most important must-do on this list, Gunter emphasizes. Accounts you follow should embrace a welcoming, inclusive environment that respects differences and doesn’t play into any words or concepts that may be triggering for you in the fitness space. Focus on feeling “emotionally and psychologically safe” in terms of how this information is presented.

Unfollow liberally.

Trust your gut and clear someone from your feed whose content is not serving you—yes, even if your bestie swears that person is the best in the biz. “It really is trial and error,” Gunter says.

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Headshot of Jacqueline Andriakos

Jacqueline Andriakos is the Executive Health & Fitness Director at Women’s Health, where she oversees all health and fitness content across WomensHealthMag.com and the print magazine. She has more than five years of experience writing and editing in the wellness space and has contributed to national publications including TIME, Self.com, Health, Real Simple, and People. Jacqueline is also certified in personal training by the National Academy of Sports Medicine (NASM). 

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Amanda Lucci is the deputy editor of content strategy at Women’s Health and a NASM-certified personal trainer. She has more than 10 years of experience writing, editing, and managing social media strategy for national and international publications.

What Are Reps? How To Use Them For Results, According To Trainers

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Scarlett Murray
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What Are Reps? How To Use Them For Results, According To Trainers

Look, if you’re at all curious about weight lifting and strength training exercises, you’ve probably heard the word “reps” at some point. You may have even used the abbreviation yourself but still not know what reps are exactly.

Reps is short for the word “repetitions,” meaning the number of times you carry out an action. “When reading your workout, reps are how many times you will do the listed exercise,” says Ashley Rios, CPT, CEO of Fitness by Ashley. There’s a lot more to using reps properly in the context of an exercise program, though.

Meet the experts: Ashley Rios, CPT, is the CEO of Fitness by Ashley in New York. Jacqueline Kasen, CPT, is a Miami-based coach, master trainer, and senior director of group fitness at Anatomy.

For example, if a workout plan says to complete three by 10 reps (sometimes written as 3 x 10), you perform the movement ten times, then rest, Rios explains. You’ll repeat that pattern again twice more until you’ve completed three rounds, AKA, sets. Are you following? Great. Overall: “The purpose of reps and sets is to guide and create consistency in your training,” says Jacqueline Kasen, CPT, senior director of group fitness at Anatomy.

If that piqued your interest in reps, sets, and how to implement them into your routine as a beginner, read on for everything you need to know, according to expert trainers.

What’s a rep and what’s a set?

As mentioned, a rep is just the shortened version of the word repetition. “Reps refer to the number of times you perform a certain exercise or movement within a workout set,” Kasen explains. The number of repetitions serves as a guideline for how many times you should perform the exercise, creating structure in your training, Kasen says. Sets, on the other hand, refer to a grouping of exercises.

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“Coaches follow a structured approach when organizing a workout that includes reps and sets,” Kasen says. For example, a fitness coach might assess your health history, exercise equipment preferences, endurance, strength, mobility, limitations, and more. Then, they use that intel to determine the sets and reps that are best for you.

And note this: Most workouts will use the reps and sets format to explain the routine. Think: weightlifting, strength training, circuit training, bodyweight exercises, HIIT workouts, and more, Kasen says. However, there are a couple instances when reps don’t apply: If you’re performing a workout for time or you’re taking an exercise class where you follow an instructor, you won’t need to think about reps much, Rios notes.

Why should I use reps and sets?

In addition to bringing order to your workout, there are a bunch of benefits that come with using reps and sets during your sweats.

  • Tracking your progress: “By using sets and reps, it gives you data so you can track your progress over a period of time,” Kasen says. By observing how difficult or easy a set of reps and sets become as time passes, you learn where you’re currently at and how your fitness transforms on your way to hitting your goals, she notes.
  • Efficient workouts: Reps and sets provide a simple format for your regular exercises, and they also “allow for time management and structure so you can be more efficient with your workouts,” Kasen says. AKA, no more walking around the gym contemplating what to do next—reps and sets make things simple and straightforward.
  • Trying progressive overloads: Sets and reps provide a framework for progressive overload, which means gradually increasing the difficulty of workouts over time—a practice that’s essential for muscle growth, increasing strength, and providing clear targets for goal setting, Kasen says.

How many reps should I do?

The exact answer varies because the number of reps you should do is determined by your fitness goals, training experience, exercise type, and your overall personal preference, explains Kasen. It’s important to note that when you lift heavier, the reps will likely be lower. And when you lift lighter weights? Yep, the reps will be higher since you’ll need to lift for longer to feel your muscles working and bump up your muscular endurance.

  • For strength: 1 to 6 reps of heavy weight
  • For power: 1 to 3 reps using a heavier weight
  • For endurance: 12 to 20 reps of moderate weight

How To Get Started With Reps And Sets

It might feel a little overwhelming to implement reps and sets on your own. (You’ve got this, trust!) To get started, think about your health and exercise goals, Kasen says. For example: Do you want to build strength, muscle, power, endurance, or something different? Once you determine this, you can pick a workout program that will help you reach those goals.

If your MO is general health and wellness, Kasen suggests starting with this simple plan:

  • Week one: 12 to 15 reps
  • Week two: 10 to 12 reps
  • Week three: 8 to 10 reps
  • Week four: lighten your loads and focus on recovery

Finally, if you’re just starting out with a fitness routine, “it’s best to work out with someone who is more advanced than you, ideally a personal trainer,” Rios says. At the very least, head to the gym with someone who can spot you as you lift. (Like your workout buddy!)

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Freelance Writer

Madeline Howard is a writer, editor, and creative based in Brooklyn. Her work has been published in Esquire, Nylon, Cosmopolitan, and other publications. Among other things, she was formerly an editor at Women’s Health. Subscribe to her newsletter ‘hey howie’ at madelinehoward.substack.com.  

Science Supports Home & Herbal Remedies Despite Doubters

By
Scarlett Murray
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0
Science Supports Home & Herbal Remedies Despite Doubters

A surprising number of people hate home & herbal remedies. We have lost count of the number of visitors to this website who complain bitterly that such treatments lack credibility and are unproven. We have also been accused of promoting scams and hoaxes, despite the fact that most home remedies are inexpensive and can be created in the kitchen.

Many health care providers have been taught that herbs and kitchen table wisdom are relics of a bygone era. We beg to disagree. We firmly believe that there is room for both modern meds AND treatments that have withstood the test of time.

Evidence vs Experience: A False Dichotomy!

It is certainly true that there is no company or funding agency willing to spend tens of millions of dollars to carry out randomized controlled trials on remedies that can’t be patented. There is, however, a surprising amount of data demonstrating that both herbs and home remedies have a scientific basis for healing many common ailments.

Let’s get one thing absolutely straight from the get go: We love well-conducted randomized, controlled clinical trials. We also appreciate experience. It is not an either-or proposition.

Many modern medicines were derived from nature and/or because someone was alert and observant. One of the greatest drug discoveries of all time occurred in just this manner.

A Short History of Penicillin:

Jump into my time machine and set the clock to September 3, 1928. Dr. Alexander Fleming took a vacation. Before departing, however, he left a Petri dish growing with Staph bacteria. Upon his return, he discovered mold had restricted the growth of the bacteria in one area.

Dr. Fleming discovered that this “mold juice” could kill a variety of bacteria including streptococcus, diphtheria and meningococcus. You know the end of the story, right? Dr. Fleming’s discovery ultimately led to the development of penicillin.

Did Penicillin Work in Patients?

But the story does not end there. The first antibiotic had to be tested in humans. In those days, infected wounds were often lethal. They led to sepsis, which could not be reversed.

One of the first patients to receive penicillin was a 43-year-old British policeman. Albert Alexander was injured during a bombing raid in 1941. The wound became infected, and he became extremely ill.

Dr. Charles Fletcher injected him with the first crude extract of penicillin on February 12, 1941. Within 24 hours, Mr. Alexander had dramatically improved. He received the only available penicillin for four days and demonstrated a remarkable recovery. But then the penicillin ran out. Within a month, he relapsed and died.

Penicillin and Venereal Disease:

Clinical “trials” of penicillin happened in military hospitals in north Africa between 1942 and 1943. When the antibiotic was administered to injured soldiers, many recovered from what once would have been fatal infections.

Physicians knew the historical course of such wounds and could tell quickly that penicillin was having an important impact.

There was also a serendipitous discovery: 

“Although he [Dr. Howard Florey] intended that penicillin be used to treat the seriously wounded, there were large numbers of venereal disease cases, against which penicillin was particularly effective, and from a military point of view being able to cure gonorrhea in 48 hours was a breakthrough.”

None of the penicillin advances occurred as a result of randomized controlled trials. The greatest drug discovery in modern medicine resulted from observation and experience!

Modern Medicines Originating from Home & Herbal Remedies:

We love science and randomized controlled trials (RCTs) when scientists do them properly. Many health professionals would be surprised to learn how many medications originally evolved from simple observation, though.

Aspirin:

The history of aspirin is a classic example. Willow bark was used for over 3,500 years dating back to ancient Egypt. Healers learned through trial and error that something in willow bark could ease pain and lower a fever.

Although there were no RCTs in those days, people knew that something in willow bark could ease inflammation. In fact, the father of modern medicine, Hippocrates, apparently told women to chew willow bark to calm the pain of labor during childbirth.

It wasn’t until 1828 that a scientist refined the active ingredient in willow bark and called it Salicin. Dr. Felix Hoffman eventually created acetylsalicylic acid (aspirin) in 1897 based on the salicylate compound found in willow bark.

Digoxin:

Historians also trace the use of cardiac glycosides back to ancient Egypt. It wasn’t until the 18th century, though, that the English physician William Withering learned about foxglove from colleagues and/or botanists and herbalists.

He went on to employ compounds from the foxglove plant (Digitalis purpurea) to treat “dropsy.” This was the old name for edema and was a prominent feature of congestive heart failure.

Common Foxglove flowers, many beautiful purple with white Common Foxglove flowers blooming in the garden

The drug digoxin (Lanoxin) was approved by the FDA in 1954 to treat heart failure and chronic atrial fibrillation. It was one of the key heart medications of the 20th century.

Common Sense and Experience When Utilizing Home & Herbal Remedies:

Sometimes all it takes is old-fashioned common sense to tell if something works. A perfect example is a home remedy that nuns and school teachers have employed for many decades: they applied cold keys to the back of the neck.

Either your nose is bleeding or it’s not. Your eyes will reveal if the remedy worked. No RCT is necessary. Here are a couple of stories that illustrate that point:

One reader offered this memory:

“I attended Catholic school and when anyone had a nosebleed, the nun would hold something cold against the back of the neck–ice, cold water on a paper towel, keys or a crucifix.”

A woman born in Belgium shared this:

“When I was a little girl I had many nosebleeds. My mother was always grabbing the big key from the front door and putting it on my back to stop the bleeding right away.”

Tammy says it’s the cold that works the magic:

“Anything cold will work. I’ve had success using ice packs, keys or a large metal kitchen serving spoon. Stops my nosebleeds within a couple of minutes. I get best results when the cold object lies against my back between my shoulder blades, or slightly lower.”

So Many Home & Herbal Remedies Are Observable:

Nosebleeds are just one example of the power of observation. You can read about black pepper to stop bleeding at this link.  The individuals are convinced that black pepper saved their lives.

One word of caution, though. The FDA has reported that many spices imported into the US are contaminated with all sorts of unpleasant stuff. According to an NPR interview with a spice buyer for McCormick & Company, all their spices are steam sterilized.

Home & Herbal Remedies: Just Monitor the Pain:

Have you ever burned yourself in the kitchen? Who hasn’t? Pain is an immediate consequence.

Here is just one of many stories about the use of soy sauce for kitchen burns:

“I listened to your public radio show and heard a man call in recommending soy sauce for burns. “How weird is that?” I thought. But then, as I took a loaf of bread out of the oven, the inner edge of my thumb and the fleshy pad underneath hit the metal rim of the pan. I expected a painful burn. Since I had nothing else at hand, I decided to try the soy sauce remedy.

“The pain eased up in less than a minute, the soreness did not materialize and even the redness went away! It may be weird, but it certainly did work!”

Do you need an RCT to tell you if soy sauce works to ease pain? Some health care providers might convince themselves that this is purely a placebo reaction. But we have received so many similar messages that we are convinced it works!

Yellow Mustard for Heartburn:

Some home remedies seem counterintuitive. For example, if you have indigestion, swallowing a spoonful or two of yellow mustard might be the last thing you would feel like doing. Nonetheless, readers have told us over the years that mustard can serve as an effective heartburn remedy. One reader even used mustard to get off prescription acid-suppressing drugs.

yellow mustard squeezing out of a bottle

Here is his story:

“For years, I was on powerful acid reflux drugs to help me with the pain of heartburn that seemed to get worse daily. I read that mustard might help, so I tried it.

“I’m happy to report I’m now completely off prescription drugs! The mustard remedy worked! In the beginning, I doubted that anything so simple would be useful, but I want to thank you for writing about this.

“Immediately after reading mustard could help, I walked over to my fridge, grabbed the mustard and swallowed two heaping tablespoons, followed by a swig of water. Now, I am fortunate I do love mustard, but I have to tell you it was getting a little old after my fourth bottle within three to four months. But oddly, it didn’t even dawn on me that each week I was using less and less mustard. So right about the time I was starting to gag at the sight of mustard, I actually stopped needing it daily!

Experimentation Did the Trick:

“I experimented a lot. If I knew I might have a spicy meal, I’d take mustard. Before, my heartburn was brutal at night, especially when I laid down. Two ‘doses’ of mustard before bed changed that. Within seven months, my heartburn is all but cured. Now I only take mustard once or twice a week, when I think I might have an extra spicy meal.

“Honestly, I don’t know why this remedy works but I’m living proof. If you have suffered for years with heartburn and want to get off the meds, give this a try. Don’t give up right away. It took me about four bottles to get away from that horrible acidic feeling in my throat. I also just tried to eat better all the way around.

“I was so traumatized by heartburn that when I did eat a spicy meal in the past, I just sat there waiting for the pain. I remember guzzling bottles of Mylanta or Pepto-Bismol on top of my regular meds. Nothing worked until I stumbled across the mustard remedy.”

The Science Behind Home & Herbal Remedies:

We now have a hypothesis how this mysterious remedy may work. A randomized controlled trial published in BMJ Evidence-Based Medicine (Sept. 11, 2023) demonstrates that curcumin is as effective as omeprazole (Prilosec) for easing heartburn symptoms.

Curcumin is the component of the spice turmeric that makes it yellow. Turmeric is a key ingredient in yellow mustard. Consequently, the power of curcumin to calm digestive upset might well explain why mustard can be helpful.

The authors of the study even offer an explanation for how curcumin may work. Apparently, transient receptor potential (TRP) channels are critical for the perception of intestinal pain. Curcumin activates TRPV1 channels to “reverse intestinal hypersensitivity.”

You can read more about this research at this link.

It is unlikely that the FDA will be approving yellow mustard to treat indigestion any time soon. Nonetheless, this simple and inexpensive approach could offer relief to people who prefer to follow the axiom, “Let food be your medicine.”

Final Words about Home & Herbal Remedies:

We would love to hear from you. Have you used a home or herbal remedy that worked? Please share it in the comment section below. If you would like to read more about such approaches, you may find that our book, The People’s Pharmacy Quick & Handy Home Remedies of real value.  It is available from our bookstore at this link.

7 Home Remedies for UTIs (Urinary Tract Infections)

By
Scarlett Murray
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0
7 Home Remedies for UTIs (Urinary Tract Infections)

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From staying hydrated to taking cranberry supplements, there are a handful of home remedies to try if you’re looking to ward off UTIs.

Urinary tract infections (UTIs) are very common. A 2022 analysis found that more than 404.6 million people had UTIs worldwide in 2019.

UTIs happen when bacteria, usually from the skin or rectum, enter the urethra. You can get an infection along any part of the urinary tract, but bladder infections are the most common.

Though UTIs can affect anyone, people assigned female at birth are more prone to them. That’s because the female urethra, the tube that carries urine out of the bladder, is shorter than the male urethra.

The shorter distance makes it easier for bacteria to reach the bladder. The proximity of the urethra to the vagina and rectum, which are sources of bacteria, also plays a role.

Other risk factors for UTIs include:

  • history of UTIs
  • sexual activity
  • poor hygiene
  • age, with children and older adults more prone to UTIs
  • pregnancy
  • changes to vaginal bacteria, which spermicides and menopause can cause
  • structural problems in the urinary tract, such as an enlarged prostate
  • having a catheter in place
  • certain medical conditions, such as diabetes

Bacteria cause almost 95% of UTIs, but fungi can also cause infection.

Though antibiotics typically treat UTIs, there are several natural ways to help manage infections and reduce the risk of recurrence.

This article reviews six home remedies you can use to treat UTIs.

Dehydration is linked to an increased risk of UTIs.

This is because regular urination can help flush bacteria from the urinary tract to prevent infection. When you’re dehydrated, you aren’t urinating as often, which can create a breeding ground for bacteria.

A 2019 study examined nursing home residents and administered a drinking schedule to participants to increase their fluid intake. Following the schedule decreased UTIs requiring antibiotics by 58%.

In a 2020 randomized control trial, 140 premenopausal participants prone to UTIs took part in a 12-month study to test if a higher fluid intake would decrease their risk of recurrent cystitis and, in turn, their risk of developing a UTI. Researchers found that an increase in fluid intake led to a decrease in UTI frequency.

To stay hydrated and meet your fluid needs, it’s best to drink water throughout the day and always when you’re thirsty.

Benefits of drinking more fluids for UTI

Drinking plenty of liquids can decrease your risk of UTIs by making you pee more, which helps remove bacteria from your urinary tract.

Some evidence suggests that increasing your vitamin C intake could protect against UTIs.

Vitamin C is thought to work by increasing the acidity of urine, killing off the bacteria that cause infection.

A small 2020 randomized placebo study involving 19 people who had undergone a kidney transplant found that the amount of bacteria in urine was significantly lower in people who received intravenous vitamin C group than the placebo group.

A 2016 study with 42 participants showed that combining vitamin C with two other popular natural UTI remedies — cranberries and the probiotic Lactobacillus rhamnosus — could be an effective treatment for recurrent UTIs.

Despite these studies, more research is needed to prove vitamin C’s effectiveness in reducing UTI risk. Plus, there are conflicting views on whether vitamin C can really change the acidity of your urine enough to kill off bacteria.

If you need help getting enough vitamin C, you can try products like vitamin C gummies, sprays, or oral tablets.

However, it’s still recommended to eat foods rich in vitamin C. Fruits and vegetables are especially high in vitamin C and are a good way to increase your intake. Red peppers, oranges, grapefruit, and kiwifruit all contain the full recommended daily amount of vitamin C in just one serving.

Finally, keep in mind that if you’re already meeting your vitamin C needs through diet alone, it’s unclear whether taking additional vitamin C through supplements is beneficial.

Nordic Naturals Vitamin C Gummies

One serving of these tangerine-flavored gummies by Nordic Naturals contains 250 milligrams (mg) of vitamin C to support daily immunity. This certified-vegan option is a simple way to supplement vitamin C from dietary sources.

Plus, all Nordic Naturals supplements are third-party tested to ensure purity and potency with certificates of analysis (COAs) easily accessible online.

Garden of Life Vitamin C Spray

This citrusy spray provides a liquid boost of vitamin C support. You can choose a Stevia-sweetened version or a tangier taste without any sweetener.

Five sprays on your tongue amount to one serving, which delivers 60 mg of vitamin C to your immune system. The spray bottle format means you can adjust the dosage to your needs.

Benefits of vitamin C for UTI

Increasing vitamin C intake may decrease your risk of UTIs by making your urine more acidic, thus killing infection-causing bacteria.

Drinking unsweetened cranberry juice is one of the most well-known natural remedies for UTIs. If drinking unsweetened cranberry juice isn’t your thing, you can also take it in capsule form.

Some experts believe cranberries have properties that might prevent bacteria from adhering to the urinary tract, which helps with UTI prevention.

In a study published in 2022, participants with a history of recurring uncomplicated UTIs reported a reduction in infections after taking a cranberry supplement for 6 months prior.

Additionally, a 2021 review of 23 studies found that cranberry supplements (including juices, tablets, and capsules) significantly reduced the likelihood of UTIs.

However, researchers noted there were several limitations of the studies reviewed. They recommend larger, more high quality studies to confirm the potential role of cranberry supplements in preventing UTIs.

Also keep in mind that while some research supports the use of cranberry supplements in the prevention of UTIs, whether they actually work as a treatment for an active UTI is less cut and dry.

Finally, it’s worth noting any possible benefits of this home remedy only apply to unsweetened cranberry juice (or cranberry capsules), rather than sweetened juice varieties. Cranberry juice with added sugars won’t help treat an active UTI.

Spring Valley Cranberry Extract Capsule

Each serving of these capsules contains 500 mg of organic cranberry extract. Some reviewers who reported frequent UTIs say they’ve had success taking this supplement as a daily preventive measure.

Benefits of cranberries for UTI

Some studies suggest that cranberries could help reduce your risk of UTIs by preventing bacteria from adhering to your urinary tract.

Probiotics are beneficial microorganisms that are consumed through food or supplements. They can promote a healthy balance of bacteria in your gut.

Probiotics are available in supplement form or can be found in fermented foods, such as kefir, kimchi, kombucha, and probiotic yogurt.

Consuming probiotics has been linked to many things, from improved digestive health to enhanced immune function.

Some studies have shown that certain probiotics may reduce the risk of UTIs. These studies have involved the use of oral and vaginally administered probiotics as well as different probiotic strains.

Antibiotics, the main line of defense against UTIs, can cause disturbances in levels of gut bacteria. Probiotics may be beneficial in restoring gut bacteria after antibiotic treatment.

Studies have shown that probiotics can increase levels of good gut bacteria and reduce side effects associated with antibiotic use.

Still, keep in mind that probiotics may not be appropriate for everyone. Always talk with a healthcare professional about whether probiotics are right for you and which strains to take.

Bio-Kult Pro-Cyan Probiotic

Bio-Kult Pro-Cyan is specifically formulated to support urinary tract health and includes cranberry extract and two targeted probiotic strains: Lactobacillus acidophilus and Lactobacillus plantarum.

Research suggests that both strains have antimicrobial properties that may help block the growth of bacteria that can cause UTIs. Additionally, some studies have found that Lactobacillus acidophilus may promote overall vaginal health and protect against bacterial vaginosis.

Benefits of probiotics for UTI

Probiotics could help prevent UTIs and are beneficial for restoring gut bacteria after antibiotic treatment.

Preventing UTIs starts with practicing a few good bathroom and hygiene habits.

First, it’s important not to hold your urine for too long. This can lead to a buildup of bacteria, resulting in infection.

Peeing after sex has long been linked to a reduced risk of UTIs by preventing the spread of bacteria and is recommended by health authorities, including Planned Parenthood.

Additionally, those who are prone to UTIs should avoid using spermicide, as it has been linked to an increase in UTIs.

Finally, when using the toilet — especially if you have a female urethra — make sure you wipe front to back. Wiping from back to front can cause bacteria to spread to the urinary tract and is associated with an increased risk of UTIs.

One way to stop or prevent any bacteria from spreading amongst genitalia is by using Always Feminine Wipes.

Always Feminine Wipes

Easily resealable and compact enough to keep on your person, these wipes are lightly scented to ensure you feel fresh and clean throughout the day. These are good for convenient access throughout your day.

Benefits of healthy hygiene for UTI

Urinating frequently and after sexual intercourse can reduce the risk of UTI. Careful wiping when you use the toilet may also help decrease the risk of UTI.

Research shows garlic and garlic extract to have antimicrobial properties, so they may be able to block the growth of bacteria to prevent UTIs.

While not many studies have specialized in the effects of garlic in treating UTIs, one 2014 study found that the combination of garlic oil and parsley in pills could have a synergistic effect on bacterial growth and proliferation.

A 2022 study found that rats with an induced UTI caused by E. coli bacteria saw significant improvement in their infection when given garlic.

While cooking garlic alters its properties and may make its health benefits decrease, most people can safely consume raw garlic as part of a healthy diet. However, people with GERD, people who take blood thinners, and people who have an irritable digestive tract might want to avoid eating garlic in its uncooked form.

If you don’t like or can’t eat raw garlic but are interested in seeing if it could help ward off your next UTI, you might consider a garlic supplement.

Nature’s Bounty Garlic Extract

Nature’s Bounty’s 1,000-mg garlic extract formula is primarily designed to support heart and cardiovascular health. However, it may also have immune-boosting properties, which could contribute to preventing recurring UTIs. Some consider it a way of helping reduce bacterial growth in the body as a whole.

Benefits of garlic for UTI

Garlic hasn’t been strongly linked to treating or preventing UTIs, but it does have documented antimicrobial and immune-supporting properties.

Consuming raw garlic or taking garlic supplements could have the added benefit of targeting certain bacterial strains that may be causing your UTIs to keep coming back.

D-mannose is a type of sugar that is found in cranberries and other fruit. Similar to other home remedies on our list, it may be able to prevent harmful bacteria from adhering to your urinary tract.

Some studies suggest it’s effective in treating UTIs and preventing recurrence. At least three studies have shown D-mannose is effective not only as a UTI deterrent but also as a treatment for an active UTI.

Research into how well D-mannose works to help people with recurrent UTIs is still early, but the results so far have been promising.

You can add D-mannose to your diet by upping your intake of blueberries, cranberries, apples, peaches, and oranges. Broccoli and green beans are an additional source of D-mannose.

You can also consider adding a D-mannose supplement to your regimen.

Perelel Urinary Tract Support Powder

  • Price: $$
  • What it’s good for: people with recurrent UTIs who are interested in trying a D-mannose-containing supplement

In addition to D-mannose, Perelel Urinary Tract Support Powder contains hibiscus powder and nettle leaf, which are anecdotally known as home remedies for recurrent UTIs.

According to the company, this powder is designed to be taken daily by stirring the contents into a glass of water.

You can read more about Perelel in our comprehensive review.

Here are some ways you can manage UTI symptoms that may also help prevent a recurrence:

  • Stay well hydrated.
  • Avoid or limit foods and drinks that can irritate the bladder, such as coffee, soft drinks, and citrus.
  • Avoid holding in your pee for too long.
  • Apply a heating pad or hot water bottle to minimize bladder discomfort.
  • Ask your doctor about prescription or OTC pain medication.
  • Take all your antibiotics as prescribed by your healthcare professional.

It’s important to talk with a doctor if you have symptoms of a UTI. While natural remedies may help, a healthcare professional can diagnose a UTI and prescribe antibiotics to treat the infection.

Left untreated, UTIs risk severe complications, including spreading to your kidneys. Don’t ignore symptoms of a severe infection.

Get in touch with a healthcare professional if you experience any of the following:

  • a fever over 103°F (39.4°C)
  • shaking
  • chills
  • nausea
  • vomiting
  • blood in your urine

Will a UTI go away on its own?

In about 20% of cases, UTIs resolve without treatment.

How do you treat a UTI without going to the doctor?

If you keep yourself well-hydrated, your UTI infection might resolve on its own. That said, this isn’t true in all cases. Your UTI treatment will vary according to what’s causing the infection.

Certain UTIs, especially chronic and recurring ones, will need antibiotic treatment as opposed to simple home remedies. This means you will need to see a doctor for treatment.

If you’re prescribed antibiotics to treat a UTI, a healthcare professional may choose an antibiotic that’s specific to the type of bacteria that’s triggering your infection.

What relieves UTI fast?

Fast relief of a UTI might not be possible. OTC products like AZO contain active ingredients that have antibacterial properties. In the case of AZO, the active ingredient is a compound called methenamine. In combination with an anti-inflammatory compound, these products are meant to help your body kill harmful bacteria.

That said, for powerful bacterial infections, the active ingredients in OTC products just might not be enough. Also, most of these products are advertised as a protection against UTIs, not necessarily a treatment for current, active infections. For proper treatment, you would need to see a doctor to get the right medication.

How can I make a UTI go away faster at home?

Sometimes, you can get rid of a UTI naturally by resting, drinking lots of water, taking dietary supplements, and giving the infection some time to heal. UTIs can sometimes resolve naturally without the use of antibiotics.

However, there are certain situations where “wait and see” just isn’t an acceptable approach. Untreated UTIs can cause potentially life-threatening complications, including sepsis.

What are signs that your UTI is healing?

UTIs typically clear up within 7-10 days of starting treatment. You should start to notice a gradual improvement in your pain and other symptoms.

If you don’t notice any improvement within this time frame or your symptoms are getting worse, talk with your doctor.

UTIs are a common and frustrating problem, particularly if they keep recurring.

Home remedies and OTC products can help prevent UTIs, but they can’t always completely eliminate the bacteria causing your infection. If you’re trying home remedies but still have symptoms, talk with a healthcare professional to avoid any complications.

Staying hydrated, practicing health-promoting habits, and supplementing your diet with some UTI-fighting ingredients are good ways to lower your risk of these infections in the future.

Read this article in Spanish.

Home Remedies to Relieve Gas and Reduce Bloating

By
Scarlett Murray
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0
Home Remedies to Relieve Gas and Reduce Bloating

Although everyone experiences gas, some people are troubled by it more than others. At times, excessive gas can become uncomfortable or even painful. But simple changes to your diet can provide gas relief and also aid digestion. In addition to over-the-counter gas relief products, items commonly found in the kitchen may double as gas relievers.

Herbs for Gas Relief

A number of herbs with so-called carminative properties may help ease gas and prevent bloating, according to Angela Lemond, RDN, a dietitian and nutritionist based in Texas and a spokesperson for the Academy of Nutrition and Dietetics. She explains that a carminative is a substance that aids in the expulsion of gas.

Ginger is often considered a carminative for its gastrointestinal effects. A systemic review published in January 2020 in the journal Nutrients found that out of studies that analyzed ginger’s effect on different gastric functions, 85 percent reported ginger as a digestive enhancer. As it relates to gas relief, faster digestion allows gases to move more quickly out of your small intestine to relieve discomfort and bloating.

Additionally, a systemic review published in January 2019 in Food Science & Nutrition found that ginger was an important dietary agent in helping prevent dyspepsia (upper abdominal pain), flatulence, and bloating.

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