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Black Don’t Crack (and 4 Other Black Skin Care Myths You Shouldn’t Believe)
My grandmother's dresser held a collection of creams, sprays, and serums that were as mysterious as they were out of my reach. Like the porcelain knick-knacks she displayed around the living room, I knew not to risk touching a single one. All I knew was that her skin was smooth and supple, and foundation was not in her repertoire. "Black don't crack," my mother would say. Twenty-four years later, that notion started falling apart for me.
Myth No. 1: Black Don't Crack
Well, sort of. "Black may not crack, but it sure does fold!" says dermatologist Dornechia Carter, M.D. The melanin in our skin provides a natural, built-in sun protection factor, and our oilier skin type provides even more protection against the signs of aging. That doesn't mean, however, that our skin isn't susceptible to the damaging elements—and it also doesn't mean our skin won't need a little TLC.
Maintenance is key. "When asked for a great basic regimen, I recommend three things: sunscreen, moisturizer, and vitamin A-based cream, such as one containing retinol or adapalene," Carter says. "Antioxidants such as vitamin C or vitamin E also help." Now it makes a lot more sense that grandma owed her perfect complexion not only to genes, but the diverse bottles and jars of skin care products on her dresser as well.
Myth No. 2: We Don't Need No Stinkin' Sunscreen!
Oh, but we do, sis. "The biggest misconceptions that I hear regarding Black skin surround our relationship with the sun," Carter says. "That we cannot get sunburned. That we are not susceptible to skin cancers. This is simply not true." In fact, when Black people do get skin cancer, we are more likely to die from it.
Sunscreen also protects against the sagging skin, loss of volume, and laugh lines associated with aging. "While darker skin tones do filter out more ultraviolet rays than a lighter complexion, rays and free radicals still damage and burn the skin," says aesthetician Nicole Toni.
The damage caused by UV exposure will also make your skin age more rapidly. Because hyperpigmentation is more common and often more severe on darker skin, this hardworking skin care essential is especially important to reduce uneven skin tone and texture.
Myth No. 3: Natural Is Better
The natural hair movement has moved many Black women away from chemical hair straighteners, which can cause hair breakage and loss as well as scalp conditions. Along the same lines, we tend to reach for products with promises of natural oils and plant-based ingredients. Natural, however, isn't always better.
"I often tell people poison ivy is natural, so just because it is natural doesn't necessarily mean it's better," Carter says. Lime juice, for example, is an acid that is touted as beneficial for brightening the skin. But homemade remedies and products with lime juice, when combined with sun exposure, can cause a severe, painful, blistering rash."
What's more surprising is that the use of "organic" labels on skin care products is not regulated in the United States. Vetting all skin care products by reading and understanding the label ingredients is a better strategy than relying on the natural or organic phrases on the front of the package.
Myth No. 4: Oily Skin Doesn't Need Moisturizer
Putting moisturizer on oily skin is like bringing sand to the beach, right? Actually, forgoing moisturizer on oily skin is complicating the existing problem. People with oily skin tend to favor products that strip the oils from the skin, Carter says.
"I don't recommend this at all. When your skin is overly dried out from product, it responds by producing the only thing it can in a short period of time: more oil." To prevent this vicious cycle, use a light moisturizer to keep excess oil at bay without drying out the skin's necessary oils. Although shea butter and coconut oil are all the rage in the Black skin care community, Carter says these oils tend to sit on top of the skin rather than soaking in and truly moisturizing.
Myth No. 5: Skin Care Professionals? I Got This!
"My skin is good, so I don't need to use any cleansers or product. I just use hot water."
Aesthetician Nicole Toni has heard these exact words from several of her Black clients, but we really need cleansers to wash away the impurities our skin collects from the environment daily, she says.
"You wouldn't go to a person who lacks proper credentials to fix your car or your plumbing," Carter says. "Your visage is key to making a strong and clear first impression, and so each person should treat it with care."
Kelly Glass is a writer living in college-town Illinois with her husband, ambitious toddler son, and neurodiverse teenage son. Her interests focus on the intersections of race, parenting, health, and culture. Follow her on Twitter @kellygwriter.
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Is Running Every Day Even Safe?
Whether you're a seasoned marathoner or a slow-and-go non-competitor, that euphoric runner's high is so easy to get hooked on—all you have to do is lace up your sneaks and put one foot in front of the other. Chasing those endorphins is exactly why some pavement-pounders and treadmill-trotters run on the daily.
But while it's clear that running has many health benefits—spanning from boosted mood to improved cardiovascular mortality—is running every single day actually safe?
Let's talk about streaking.
No, not that kind: In the running world, the term "streaking" refers to the increasingly popular practice of logging at least one mile every day. The goal isn't necessarily speed or distance so much as consistency. At face value, the trend seems like a motivating way to build a good-for-you habit. But according to experts, running every day can be a fast track to burnout, overtraining, and injury.
"Streaking challenges are often geared toward beginners who don't usually run often," says Vinnie Miliano, a trainer at Mile High Run Club in New York City. "Increasing your running volume that quickly can lead to overtraining injuries like stress fractures and shin splints." Miliano says long-time runners will often challenge themselves to streak too. "But even for seasoned athletes, streaking isn't ideal, especially if they're running long distances every day—they're not giving themselves enough time to properly recover between sessions."
"As a general rule, your muscles need 24 to 48 hours to recover from a workout," explains Robin Berzin, M.D., founder and CEO of Parsley Health. "Now, if you're going on a run two days in a row, you might be fine. But running multiple days in a row doesn't give your muscles enough time to repair and can put you at risk for overtraining."
And there's science to back this up.
Researchers from Denmark set out to discover what too much running might do to the heart and found that long-term excessive exercise may be associated with coronary artery calcification, diastolic dysfunction, and large artery wall stiffening. In people terms: They found that overtraining is bad for your heart.
"As a cardiologist, my instinct is to steer people toward exercise as opposed to away from it," says Kunal Karmali, M.D., a cardiologist at Northwestern Medicine Delnor Hospital. "But we do have some extreme runners who come in, and we end up suggesting more intentional marathon training plans that mix in many different distances and rest days to help prevent overtraining syndrome."
Another study had a group of recreational cyclists and triathletes overload their regular training volume by 150 percent for three weeks, while a control group continued their normal routine.
Scientists found that the athletes who had increased their training volume had a high level of resting sympathetic nervous system activity, which is generally considered unhealthy because it indicates increased heart rate and increased blood pressure. And while this study wasn't done specifically on runners, Berzin says that it does indicate that overtraining can counteract other positive benefits of moderate exercise and actually become harmful.
The common theme here? Too much is… just too much.
"Too much volume and intensity are unsafe," Berzin says. Karmali adds that if you're experiencing chest pains or pressure, those are two big signs that your run-volume is affecting your heart. But there are other signs of over-running too, like insomnia, lowered immunity, decreased exercise performance, and frequent pain in muscles and joints, says Berzin, who notes that overtraining syndrome has been career-ending for famous runners like marathoner Alberto Salazar and ultrarunner Ryan Hall.
That's why the American Council on Exercise recommends you run for 20-30 minutes three days a week and take rest days—or cross-training days—for the rest of the week.
Is it possible to streak safely?
Maybe. One study found that running just five to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks, strokes, and other common diseases. But (and it's a biiig *but*) other research shows that these heart-healthy perks top out at four and a half hours a week and that you only need to run at a moderate pace (as in a ten-minute mile).
Another study found that when a group of 51 healthy adolescents ran for 30 minutes at a moderate-intensity pace every morning for three weeks, their sleep, mood, and alertness during the day tested better than a control group of non-runners. However, other research suggests you may be able to experience these same perks for other, lower-impact activities like walking or yoga.
"Running a ten-minute mile every day probably isn't bad for you, but it's also probably not getting you to your fitness and health goals," Berzin says. "Plus, if you're only running, you lose out on some of the major health perks of other types of exercise."
Runners are a special breed of people—they thrive on pushing their limits and are notorious for putting their training before all else (sorry, bae). So for those who can't be sidelined by the risks of streaking, your training plan should include two days a week of slow, short runs. To that same point, if you're going to run every day, recovery needs to become your jam. And if you don't feel your best, take a rest day! You only get one body—make sure you're giving it the love it deserves.
Gabrielle Kassel is an an athleisure-wearing, adaptogen-taking, left-swiping, CrossFitting, New York based writer with a knack for thinking about wellness-as-lifestyle. In her free time, she can be found reading self-help books, bench-pressing, or practicing hygge. Follow her on Instagram.
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The One Thing I Swore I'd Never Try That Finally Helped My Anxiety
If you would have told 15-year-old me that I’d try marijuana one day, I would’ve laughed at you (... and to be honest, if you’d told 10-days-ago me that I’d be writing about it for the entire world to see, I would’ve called you insane). In the very conservative small town I come from, drug use is… frowned upon, to say the least.
I remember middle-school health classes that spent far more hours discussing the horrors of illicit substances than learning about the human body, reproductive organs, or safe sex. And marijuana? Marijuana was somehow the worst imaginable—more so than ecstasy or LSD—because it was a "gateway drug."
So I spent years being uncomfortable, even in casual conversations, about marijuana use. I didn’t want to be around it. Although I swore that I wouldn’t judge anyone for choosing to use it, I was kind of freaked out by it. But recently, I traveled to a state where marijuana is legal, and I decided that I wanted to try it for myself.
So, why did I change my mind? Well, I’ve spent the last four years dealing with crippling anxiety and panic disorder.
Over the course of the last year, I’ve heard more and more stories about people with similar issues turning to legal marijuana to ease their anxiety. Earlier this year, I spent months confined to my house in my worst case of borderline-agoraphobia to date, and the tension in my shoulders had been so omnipresent that I could honestly barely feel it anymore.
Anxiety tore my life to pieces, but after trying everything (with varying degrees of success), I wanted to breathe. You name it, I’ve done it: mindfulness, yoga, cutting caffeine, trying various antidepressants, anti-anxiety medication, herbal supplements, weightlifting, therapy, tapping… the list goes on. And, while I’d found some relief during different periods of my life—mostly thanks to weightlifting—I was exhausted.
When I walked into my first dispensary, I felt like an absolute fraud.
The man checking IDs at the door welcomed me with a laugh, saying, "We love getting people from a dark state"—the term for a state that hasn’t yet legalized marijuana. Inside, I was surprised to find it bright, cheerful—nothing like I expected (a smoky, dimly lit back room with a Humphrey Bogart character lifting an eyebrow in the corner? I’m not sure), and the person behind the counter helped explain different options available.
I opted for a watermelon-kiwi flavored gummy infused with a moderate dose, paid (after a second ID check), and left. Nervous, impatient, and entirely unsure of whether or not I would actually go through with it, I popped the gummy into my mouth in the backseat of the car and set a timer for when the man at the dispensary said it should kick in.
Honestly, I didn’t think anything would happen. I’d tried to smoke marijuana the day before with no success, and I ended up camping out with my laptop to get some work done once we got back. When my timer finally went off, I still hadn’t felt like anything had changed.
But then, I didn’t feel out of control—I felt light.
The tension in my shoulders melted, the stress I’ve been carrying around for years disappeared, and the anxiety I’d been feeling all morning simply washed away. It wasn’t anything to write home about, and I didn’t feel like the partier, the stoner, or whatever other perceptions I’d held about marijuana use in my head.
That night, I got the best night of sleep I’ve had in ages, and I woke up feeling refreshed and, well, good. Unlike alcohol, which also has the ability to "take the edge off," I didn’t feel groggy, and I realized that my behavior during was far tamer than I’d ever experienced while drinking, even with a light one-to-two drink buzz. That edible made me feel happy, relaxed, and just… OK.
It wasn’t until months later, while hiking with my husband, that I realized my marijuana experiment turned into a greater understanding of the whole "legalization" debate. I’d always held the belief that marijuana was dangerous, that it was a gateway drug that would lead to further drug use and had the power to destroy lives. But thinking about it, I realized that the only reason marijuana is a gateway drug is because we make it one.
Think about it this way: If you’d been told your entire life that a substance was bad for you, that it’s dangerous, and you finally try it, only to discover the opposite—what would you think about every other so-called dangerous substance? Maybe something like, "Well, if a little bit of weed wasn’t that bad, then maybe trying bath salts will be fine." (Note: It won’t be.)
More and more research shows that cannabis has the potential to offer many health benefits, including the treatment of anxiety, chronic pain, epilepsy, and more.
And while marijuana is not without its adverse effects, a recent study concluded that alcohol and nicotine (both legal substances) are both higher risk than cannabis.
I know that I’m not an expert, but I’ve come to acknowledge that a public health approach, like the one being taken in Canada, offers a much stronger potential to moderate overall drug use through regulation and restriction—the way we do alcohol and tobacco—as opposed to criminalization. (I mean, we all know how well Prohibition worked.) And, more importantly, the racial implications of the war on drugs hold more weight than I could even begin to fully understand or cover.
When it comes down to it, I’ve realized that the legalization of marijuana isn’t as terrifying as some people in my youth made it out to be (and some people are still making it out to be). It’s past time for these conversations to happen, and—if we want to protect younger generations and reduce overall drug use—we have to start examining our preconceived notions about marijuana use and whether or not those are grounded in reality. Mine certainly weren’t, and now I can see that there’s a bigger picture here that needs to be addressed.
Jandra Sutton is an author, historian, and public speaker. She lives in Nashville with her husband and their two dogs, and Pluto is still a planet in her heart. You can follow her on Twitter and Instagram.
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The Kinda-Freaky Ingredient That May Make You Rethink Your Tampon Choice
If you're on the internet too often (guilty), you're probably aware that there's an ongoing conversation about tampon ingredient transparency. The discussion of what exactly is in your tampons has developed over the years, but it all started with a 2013 report revealing that ingredients like dioxides, furans, unidentified fragrance chemicals, and pesticide residues may be used in the manufacturing of some tampons and pads.
None of that sounds exactly warm and fuzzy, but what makes it extra concerning to a lot of folks is that the FDA has regulations around menstrual products that many advocates consider far too loose. The situation is certainly murky, but is it actually worth stressing over? Here's what you need to know.
How are tampons regulated?
Tampons are classified by the FDA as "medical devices," which means that companies aren't legally required to divulge the ingredients in the tampons they sell. Tampons are typically made of cotton, rayon, or polyester, but beyond that, consumers aren't always privy to info about which materials go into the manufacturing process. This lack of required transparency is at the center of many people's concerns about the issue.
While ingredient lists are voluntary, the FDA does suggest that tampon manufacturers include some basic details about what the product is made of, which is why you'll see lots of tampon boxes including phrases like "may contain" followed by a nebulous list of chemicals.
That said, tampons are subject to an FDA review "to determine whether they are substantially equivalent to, including as safe and effective as, a legally marketed tampon."
Which ingredients in tampons have people worried?
A handful of ingredients are on advocates' radars, but few have caused more discussion than dioxins. These persistent organic pollutants are thought to be left behind as a byproduct of the bleaching or purifying process during tampon manufacturing.
Research on whether dioxins in tampons might be harmful is somewhat conflicting. A study that directly focused on the effect dioxins in tampons and diapers has on humans found that the concentration was too low to be worth worrying over. Humans have a daily limit of how many dioxins is "too many" to be exposed to, and this study reported that the trace amounts in a tampon are so low that they hardly make a blip. (In fact, the study noted that we're exposed to many dioxins via the foods we eat.)
On the other hand, research on nonhuman primates has found a connection between dioxin exposure and endometriosis. This link hasn't yet been found in humans, but it's still worth keeping in mind.
How concerned do we need to be?
Some experts have argued that while the concentration of dioxins in a single tampon may be inconsequential, the scale looks different when you consider just how many thousands of tampons a menstruating person uses throughout their life—basically, that exposure can add up. At this point, it's tough to say if that's a genuine risk, but it's something to consider.
Up until the 90s, the tampon manufacturing process involved bleaching the materials used in tampons with chlorine gas. That was halted in an attempt to reduce dioxin risks (clearly, we've been worried about them for quite a while now). These days, big tampon brands claim to use chlorine-free bleaching processes instead.
The jury is still out, but based on where the research stands right now, remaining cautiously aware is the important thing. There's no need to panic or throw all your tampons in the trash. That said, it's worth paying close attention to any new research as it develops.
Just as with household cleaning products, the clothes we buy, and the foods we eat, concern about ingredients is all relative. There are so many chemicals involved in the making of our products and our food, and most of them are not linked to health issues by any evidence. (Of course, that can always change in the future, so it's important to keep an eye on research.)
What are the alternatives?
At the end of the day, it's up to you to do a gut check on how comfortable you are with what you're buying. If the murkiness surrounding major tampon brands makes you uneasy, there are plenty of organic tampons on the market you can opt for instead. (LOLA, Cora, and Seventh Generation are a few organic brands to use as a jumping-off point).
There are also menstrual discs, like FLEX, and cups, like Saalt, Lena, and Lunette, which are great alternatives since they vastly reduce your (already very small) risk of contracting toxic shock syndrome.
However, there's also a real learning curve using these, so it's a good idea to have a backup method for the first couple of cycles, like panty liners or a pair of Thinx period underwear (which can also just be your method, especially if your cycle is pretty light or you're getting toward the end of your cycle).
In an ideal world, we'd have a lot more transparency about what goes into tampons. But until that day comes, the best we can do is stay aware and continue to put pressure on tampon brands to be more forthcoming. In the meantime, there's no need to panic: Go forth, find a menstrual product that works for you, and don't lose any sleep over it.
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This No-Bake Pumpkin Spice Fudge Tastes Like Jumping in a Pile of Leaves
Every Monday on our Instagram stories, we share a super-easy, seven-ingredient-or-less recipe. Follow us for a new episode each week!
'Tis the season for all things fall. We can't wait to jump into a pile of leaves and celebrate. One thing we're not thrilled about? All the sugar and processed ingredients in our favorite pumpkin spice foods.
So we set out to find a treat that tastes like fall and also feels good in our bodies. What did we find? This bomb pumpkin spice freezer fudge. It's a no-bake recipe and has only six ingredients, so you could probably whip it up right now.
Share a photo of your own fudge on Instagram and tag us @greatist.
Pumpkin Spice Freezer Fudge
Recipe by: The Healthy Maven
Makes: 16 pieces
Ready in: 1 hour
INGREDIENTS
1/4 cup coconut oil, room temperature (not melted)
1/4 cup maple syrup
1/2 cup pumpkin purée
1 teaspoon pumpkin spice
1 cup almond butter (the drippier, the better)
1/4 cup dark chocolate, melted (optional)
DIRECTIONS
1. In a large bowl, mix together coconut oil and maple syrup until blended.
2. Add pumpkin purée, pumpkin spice, and almond butter. Mix until combined.
3. Cover a 9-by-9-inch baking pan with parchment paper and pour mixture into pan, spreading evenly.
4. Freeze for at least one hour and cut into 16 squares. Drizzle with melted chocolate if desired.
5. Serve immediately or store in freezer.
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You Can Stop Stress Acne (Even If You Can't Totally Stop Stress)
For many of us, a quick news catch-up and glance at the number of unread emails on our phone have our stress levels climbing at 7:05 a.m. By the time we get through our commute and into work, our anxiety levels are only creeping higher and higher. So if the trials of modern life are taking their toll not only on your psyche but also on your skin, you're not alone.
We checked in with dermatologists for their advice on how to get a handle on breakouts—so the stress can stop showing up on your face, at least.
Why does stress acne happen, anyway?
If you've ever experienced a breakout after a performance review or the night before a Bumble date, you can thank your trusty ol' hormones for that.
"While stress does not directly cause acne, it can exacerbate it, and if you are already acne-prone, stress can make your acne worse," says Michele Green, M.D., a dermatologist in New York City. "Acne is an inflammatory disease that can be exacerbated by hormones released during stress, which increase inflammation."
To break it down further, your skin basically goes into "defense mode" at the first sign of stress. Hormones, including cortisol and adrenal androgens, plus neuropeptides, are released to protect you. Unfortunately, this also triggers and inflames the sebaceous glands—yep, the oily ones, which can cause a flare-up of skin conditions (including acne) as a result.
Green says you can usually tell if you're experiencing stress breakouts because they will be accompanied by redness, itching, and an increased number of blackheads and whiteheads. And even if your acne is usually under control, Green still sees them in patients who are going through an anxiety-filled time.
"I see a lot of stress breakouts," she says. "In adult patients, if they are going through a difficult time at home or work, this can cause their once-controlled acne to flare." And final exams tend to cause them in students.
The good news is that even though the underlying cause is because you're stressed AF at work, the treatment is similar to that for other acne breakouts.
How to get rid of stress acne
Your first stop is your local drugstore: Pick up some topical spot treatments, says Robin Evans, M.D., a dermatologist in Connecticut. "Topical benzoyl peroxide or salicylic acid, which are both over-the-counter, can be directly applied as a spot treatment to individual lesions or over the general affected area if it doesn't cause too much dryness or irritation for you."
If you're experiencing a painful stress cyst, she also recommends a holding a warm or cold compress over the area to reduce pain and redness.
Plain old ice can also do a surprising amount for stress acne—consider making ice cubes from green tea, which has been shown in some clinical trials to help reduce sebum production, for a double-whammy, super-cheap DIY treatment.
Other damage control options can include alpha hydroxy acid solution, such as beauty editor-favorite Paula's Choice, and applying a hydrocolloid patch like Mighty Patch to especially tough spots.
Making sure you're staying hydrated and consider switching to a low-glycemic diet, which can help too.
If this happens a lot, switch up your skin care routine.
Make sure you're using a pH-balanced cleanser, like EltaMD Foaming Facial Cleanser, and a moisturizer that doesn't clog your skin's pores, like Cerave Ultra Light SPF 30 in the morning and Cerave PM at night. Applying one of the gentler vitamin C serums, like Mad Hippie, after you wash but before you apply your moisturizer is also a great idea for fighting acne (and can help with plenty of other skin concerns too).
And if this is a really regular occurrence, Green also recommends seeing your dermatologist for a more serious treatment regimen. "The sooner you act to get an appointment with your dermatologist, the better, because it will prevent or minimize acne scarring," she says. "Your dermatologist can prescribe medication to control and regulate hormones."
Your derm can also book you for treatments such as chemical peels and microdermabrasion that can help clear up acne, and microneedling to help reduce acne-caused scars.
Stop stress acne before it starts by learning a few solid ways to manage stress.
While you can't just stop engaging in stressful situations (unless you go off the grid and get a cabin in the woods somewhere, which… no), there's no denying that stress is bad for your body. And while you may not be able to take time (or money) out for a full spa day, Evans says you should perform some self-care every once in a while—doctor's orders.
"Find the method that works best for you, whether that's yoga, meditation, a walk, a talk with a friend, a therapist, or modification of stressors in the workplace." And when your schedule is too packed for any of that—remember that just taking a deep breath goes a long way.
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What Are Medicinal Mushrooms—and Should You Be Eating Them?
Before I moved to Asheville, North Carolina (the wellness mecca of the South), I had never even heard of medicinal mushrooms, let alone tried them. Soon after my move, however, foraging for mushrooms and herbs became part of my regular routine. So much so that in 2014, I went to work for an herbal supplements company, where one of my projects was researching the burgeoning market for medicinal mushrooms.
Fascinatingly, if you compare DNA, mushrooms are actually closer to humans than they are plants. And we love to snack on them—we eat about three pounds of mushrooms annually (up 20 percent from 2000). In adaptogenic drinks and supplements, mushrooms were a top trend in the natural products industry this year.
Millennials (and modern science) are catching on to what herbalists and traditional healers have known for millennia: Mushrooms are medicinal.
Mushrooms generally do one of two things, health-wise: They help with stress and/or the immune system. Even the button mushrooms in your regular grocery store have some medicinal benefits, and plenty of less common varieties are loaded with nutritional and health benefits—with the studies to confirm it. (One of the leading mycologists, Christopher Hobbs, Ph.D., published a comprehensive review of medicinal mushrooms in 2017 that cited 122 clinical research studies).
"They are excellent for immune system-supportive and antioxidant properties," says Erica Steele, N.D., a functional medicine practitioner. "Many of them have potent antiviral and antitumor properties, while some support metabolic and inflammatory conditions such as hypertension and cholesterol."
When Mary Bove, N.D., a naturopath and herbalist based in New Hampshire, began practicing more than 40 years ago, medicinal herbs were not found on grocery store shelves, and few species of mushrooms were readily available, either. And as we've collectively started to rediscover the value of holistic and natural healing practices, we've also taken a renewed interest in mushrooms.
This fungal renaissance has perfect timing. "Mushrooms are effective and poignant for our current time and needs," Bove says. Basically, we're sick and we're stressed, and we're sick of being stressed, so our neuroendocrine systems are breaking down. According to the most recent Stress in America survey, nearly two-thirds of us think this is the lowest point in history that we can remember—and we're worried about our health and health care too. (The real kicker? Stress interferes with immune function, so we're creating a vicious cycle.)
Clinical herbalist and nutritionist Sandi Ford thinks mushrooms are the perfect food to help counteract the stress of our busy modern lives, which can be very taxing on the immune system. "I consider them a food for an anti-cancer lifestyle," says Ford, who practices in northern California. "Mushrooms are strengthening to our immune systems."
Let's look at how mushrooms support our health and take a dive into the most popular medicinal varieties, plus what they've been shown to do for us in clinical trials.
How Mushrooms Help Your Immune System
All mushrooms contain a type of complex carb called beta-glucans that stimulates your immune system and helps suppress tumor growth. Mushrooms play both sides of the field in your immune system: On defense, mushrooms like cordyceps and turkey tail directly fight viruses and bacteria. These are called "immune stimulants."
On the offense, mushrooms (including reishi and shiitake) help nourish and even strengthen your immune system and its parts, like bone marrow or white blood cells. These mushrooms are called "immune tonics."
How Mushrooms Help You Manage Stress
You likely know some herbs (like ashwagandha, tulsi, and maca) that are adaptogens, helping the body adapt to both environmental and psychological stresses. But mushrooms (including cordyceps and reishi) can also be adaptogens. This category of herbs supports the nervous, endocrine, and immune systems, and they support the adrenals, which are in charge of stress management. Ford explains that this class of herbs "helps rebuild and strengthen an empty tank" when you've run out of energy.
Steele says that adaptogens meet you where you are. "If the person is too manic or frantic, it will help ground them, and vice versa—if the person is sluggish, tired, or fatigued, they can help stabilize the body. I view them as a strong stabilizer in our hectic, sometimes unpredictable world."
Things to Know Before You Start Making Mushrooms Lattes
I'm no mycologist, but I have spent the last few years studying and cooking with medicinal mushrooms. In fact, I wrote the book (or a book, rather) on these 'shrooms. (Cooking with Healing Mushrooms, my first solo cookbook, came out in July!) There are a few things you need to know before you start getting creative in the kitchen with your mushrooms:
- Never eat them raw. Yeah, you might enjoy a sliced baby bella in your salad, but tbh, it's not great for you—although no, it's not going to kill you. The thing is, mushrooms contain an anti-nutrient called agaritine, which cooking helps reduce. And the cell walls of mushrooms are mostly chitin (the same material as shrimp shells), which is not digestible raw, but cooking mushrooms breaks down the cell walls, unlocking their nutritional properties. Some mushrooms (like morels) are toxic if eaten raw, and others (like shiitake) can give you a rash or a bellyache. (An Instagrammer's cookbook was actually recalled over recipes that included raw morels!)
- Know which ones need to be extracted. In my book, I call mushrooms either tough or tender. Any edible mushroom that's soft enough to slice and sauté is tender—that includes shiitake, maitake, and buttons. Hard mushrooms like chaga, reishi, and turkey tail need to be extracted using water and/or alcohol, then made into capsules, tinctures (alcohol-based liquids), or powders. Extracts can be added to lattes and the like, but raw mushrooms (even dried ones) need to be cooked.
- Mushrooms aren't magic. No herb, mushroom, or supplement is a cure-all. Don't expect major changes to happen overnight, and as with any wellness or health regimen, you still have to put in the work. If you're taking cordyceps for stress but making no effort to reduce or manage what you're experiencing, you can't expect your stress to simply disappear. As with herbs, supplements, or pharmaceuticals, you need to do your part to deal with the root cause of your issues, not simply treat the symptoms.
The Beginner's Guide to Medicinal Mushrooms
Here's a quick breakdown of some of the common types of mushrooms, and what to do with them:
Chaga
Used for: antioxidant protection and immune health
Flavor and texture: bitter and must be extracted; pleasant with spices, like chai
The basics: With a long history of use in Eastern Europe, chaga is considered a tonic (it helps your overall wellness/immune health) and has strong antioxidant properties.
"Chaga is used to ward off the common cold, support the skin and hair, and lower inflammation within the body typically caused by stress," Steele says. "It also is a powerful antitumor agent."
How to use it: Add the extract to chai, broth, coffee or smoothies.
Cordyceps
Used for: adaptogen (energy, stamina, and endurance), immune health
Flavor and texture: tender and pleasant when fresh; mild when dried; usually extracted due to rarity
The basics: Used in China for stamina and energy for generations, cordyceps is now popular with athletes. It's an adaptogen that has a laundry list of traditional and modern uses—including fighting fatigue and boosting immune health.
"Cordyceps increases energy," Steele says.
How to use it: Add dried cordyceps to soups and broths; use the extract in smoothies, sports drinks, or energy bars.
Lion's Mane
Used for: brain health, including memory and cognition
Flavor and texture: like a cross between chicken and fish in both flavor and texture; mild and chewy, with a sweet scent
The basics: This mushroom actually looks like a lion's mane—it's white and shaggy. Lion's mane boosts memory and cognition (and may even improve mild cognitive impairment) and is considered to be a nootropic, or a cognitive enhancer. It's another one that's gaining favor among athletes.
How to use it: Slice and saute fresh lion's mane as you would chicken or fish; add the extract to smoothies, coffee, or your morning oatmeal.
Maitake
Used for: immune health, blood sugar levels
Flavor and texture: rich, meaty yet delicate texture; very juicy; woodsy
The basics: Maitake (aka "hen of the woods") is known to boost the immune system and influence blood sugar levels. "Maitake is one I like to eat as much of as I can," Ford says.
How to use it: Sear over high heat, then braise; as an extract, add to smoothies, coffee, or tea.
Reishi
Used for: stress, sleep, immune health, lungs
Flavor and texture: bitterness is a sign of potency; must be extracted or made into tea
The basics: Also called the mushroom of immortality, reishi has been used for 4,000 years in China and Japan. It has traditionally been used as an adaptogen, to balance and support the endocrine system, and to promote healthy sleep. Modern research backs up its use for cancer, diabetes, and more.
How to use it: Use in chocolate truffles, coffee, smoothies or warm milk.
Shiitake
Used for: immune health, antioxidant support, healthy skin and liver
Flavor and texture: savory, rich, meaty, plentiful umami; dense and chewy, especially when broiled
The basics: Perhaps the best-known medicinal mushroom due to its long-term use as food, shiitake is used to boost the immune system for ailments ranging from sniffles to tumors.
"Shiitake is a strong antitumor and antiviral as well as a potent immune-supporting agent," Steele says.
How to use it: Simmer dried shiitakes in soups and stews; saute fresh ones; use extracts in smoothies and other drinks.
Turkey Tail
Used for: immune support, liver protection
Flavor and texture: bitter and earthy; must be extracted
The basics: Turkey tail is an extensively researched mushroom; it's actually used with standard cancer treatments in Japan. Turkey tail has traditionally been used for cholesterol, liver health, and immune health. "Turkey tail helps aid digestion and is an immune system supporter for infections," Steele says. Ford uses it for acute infections, boosting deep immunity, and to protect the liver.
How to use it: Simmer fresh or dried mushrooms in teas or broths or add extracts to smoothies and other drinks.
Stepfanie Romine is an ACE-certified health coach, fitness nutrition specialist, and registered yoga teacher based in the mountains near Asheville, N.C. She has co-authored several books about healthy living, including The No Meat Athlete Cookbook. Her first solo cookbook, Cooking with Healing Mushrooms, is out now. Find her at The Flexible Kitchen or connect with her via Instagram, Twitter or Facebook.
Some copy adapted from Cooking With Healing Mushrooms: 150 Delicious Adaptogen-Rich Recipes that Boost Immunity, Reduce Inflammation and Promote Whole Body Health (Ulysses Press, July 2018) by Stepfanie Romine.
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7 Tips That Will Make Running in the Rain Suck Less
There are two types of people in this world: those who love running and those who would literally rather do any other form of exercise. Add a downpour to the mix, and I think we can pretty much all agree that the proper response to running is lol no thanks. Waterlogged clothes, soggy shoes, and chafing (oh, the chafing) don't make for the most enjoyable 5k.
However, in some places (*cough* this writer's home state of Oregon *cough*), you'd rarely ever get to run outside if rain were the mitigating factor in your workout routine. Besides, there's only so much time you can spend inside running on a treadmill before you want to throw a dumbbell at the TV screens inexplicably playing The Great British Baking Show (seriously, who needs a reminder that cupcakes exist when you're trying to be healthy?). So we chatted up the experts to get their best tips on how to run in the rain—without it totally sucking.
Some of them even described it as fun.
"Running in the rain is a different experience—it's something new, and the variety alone makes it more exciting," Aaron Forrest, a Boston Marathon finisher and certified coach at Gixo, says. "It's nothing to be afraid of, and with a little preparedness, you might even look forward to the raindrops."
Plus, there's an awesome benefit to running in the rain: It keeps you cool. "I actually ran faster in the crazy rain/wind storm this year compared to last year's marathon, likely because my heart rate was lower throughout the workout because the heart has to work harder in hot temperatures," Forrest explains. "Sure, you need a little more mental toughness, and it feels hardcore—but who doesn't want to feel a little more hardcore?"
Accurate. Ready to get hardcore with your runs? Here's how you can turn a run in the rain into something you'll actually enjoy.
1. Embrace the fact that you're going to get wet.
Wrap your head around it: You're not commuting to your office with an umbrella and rain boots, so yeah, you're going to get wet if you go for a run outside when it's raining. "I run in the rain quite often," says Shaun Bohnsack, director of product for the Nature's Gym category at Merrell.
"Living in Michigan, we have great fall weather and that leads to some fun rainy—sometimes snowy—runs. If I'm going out for a short run on the trail and it's not too cold, a lot of times I will just embrace the rain. Run in a long-sleeve, lightweight shirt, shorts, and shoes that drain well."
Paul Ronto, content director at RunRepeat, says that, contrary to what you might think, you should skip the rain jacket on your run. "When you head out for a run in the rain, you are going to get wet— own it. All a rain jacket is going to do is help you overheat, and odds are, you'll be carrying it or tying it around your waist before the end of your run," he says. "Instead, layer correctly to ensure you are warm enough but not trapping in heat."
2. Never wear cotton.
Srsly tho. Cotton absorbs water, which means that when you get wet—which you will—your cotton clothes will hang onto all that water and create a generally soggy experience. "Anyone who's ever gotten wet in cotton knows that it doesn't feel good," says Gillian Goerzen, personal trainer and health coach who lives on the "Wet Coast.”
"Not only will it be more prone to chafe because the wet, cold fabric sticks to your skin—you'll be more likely to chill. It sounds funny, but technical wool is actually fantastic because it doesn't feel cold and soggy when wet." Ronto adds that materials like merino wool or polyester have thermal properties (even when soaked), making them a warmer, all-around better fabric choice for running in the rain. We especially love this shirt from Smartwool for cooler rainy fall runs.
"As the saying goes, there's no bad weather, only bad gear," adds Mirna Valerio, ultra-runner and Merrell ambassador. "If you have the right gear, you and rain can be friends."
3. Put on a baseball cap.
This tip seems like a no-brainer, but it's especially important to put a lid on your head if you wear contacts. "I'm a contact lens wearer, and there is pretty much nothing worse than rain in the eyes and irritated contacts," Goerzen says.
"Hats rock in the rain—contact lenses or not," Ronto says. "Although it won't keep your head dry, it will keep some of the rain out of your eyes, making it easier to see."
4. The right socks will save your life.
Those cotton ankle socks you bought in a 12-pack off of Amazon were a great bargain, but they are absolutely not coming on your run in the rain. It's time to bust out your heavy-duty socks because if your feet ain't happy… well, you know the saying. "Good socks are worth the investment!" Goerzen says. She's partial to wool running socks (like these or these) and says that the no-cotton tip above is especially important when it comes to socks. (Say socks again. Socks!)
5. You don't always need waterproof shoes.
Waterproof shoes seem like an obvious choice for a rain run, but Goerzen says that's not always the case. "If you're a roadrunner, a waterproof shoe can go a long way in keeping your feet dry," she says. "But if you're a trail runner, I'd personally recommend skipping the waterproof shoes. You'll more than likely come upon giant puddles you can't always avoid, or small creeks. Consider that once the water is in, it needs a route out."
Bohnsack runs in the Agility Synthesis Flex. "I find that the tighter mesh handles mud and wet really well. Though it's not waterproof, it works to keep debris out," he says.
6. Get thee some Vaseline.
Chafing is the most unfair thing that can happen when you're out being a total badass running in the rain. Congrats, you motivated yourself to work out in the rain: Your reward is raw, burning flesh!
"Think about adding some Vaseline to areas like where your socks end on your ankles, under your armpits, and on your bra straps. Nothing ends a run quicker than hot spots and raw skin," Ronto says. You can also pick up an anti-friction stick like Megababe Thigh Rescue for $14, which protects skin from chafing with a blend of aloe, vitamin E, and grapeseed oil.
7. Change up your mindset.
Instead of being all Ugh, rain, try to be like, Hey rain isn't ideal, but guess what? My body is capable of cool things, and I'm not the Wicked Witch of the West so some sky water isn't going to melt me.
You're being active in less than perfect conditions, and that makes you that much stronger. "Your focus should be on your run, how you feel, and the results," says Andrew Nuñez, LA-based Barry's Bootcamp and running coach. "See the rain as a tool and focus on how it can help you during your run—it can cool you down as you clock in the pace you're striving for. Think of it as another minor obstacle to get stronger!"
Allie Flinn is an LA-based beauty, fitness, and wellness writer. She's passionate about working out, neutral colors, young adult novels, and her rescue dogs. Follow her fitness journey on Instagram @allieflinn.
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Healthy Living - Hunger Management While On Vacation
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