Heartburn Sucks—and These 11 Foods Make It Way Worse

The acidic taste in your throat. The fiery feeling in your chest. The chronic cough and difficulty swallowing. If you’re part of the 40 percent of Americans who suffer from regular heartburn, you know it feels pretty terrible.

The good (or bad) news is that about 95 percent of sufferers can trace their symptoms back to a particular food, meaning, with a little detective work, you can figure out what to eat and what to avoid. We’ve gone ahead and done some of the grunt work for you. Try to build a burn-free meal by avoiding these common foods that cause heartburn.

Foods That Cause Heartburn

1. Onions

Ah yes, we know that painful, stinky onion burp from hell all too well. Onions, while nutritious, contain a fermentable fiber called fructooligosaccharides, which may relax the lower esophageal sphincter and increase reflux.

One study compared people's symptoms after consuming a burger with raw onions compared to one without and found that the onion-eaters had significantly more heartburn. Can’t imagine a burger without onions? We hear you. Just make sure to cook them well to break down those tough-on-the-gut fibers.

2. Booze

Yah, you saw that one coming. Much the same way a stiff drink relaxes you enough to help you kill it on the dancefloor, alcohol also relaxes that sphincter, triggering heartburn in the process.

While findings in this area are controversial and varied, many studies have found that drinking in excess may increase the risk of reflux, especially since excessive alcohol intake can directly damage the esophageal and gastric mucosal lining. It’s not surprising, then, that in a survey of heartburn sufferers, as many as 67 percent of respondents felt that booze was to blame. Guess it’s time to volunteer to be the DD!

3. Peppermint

Wait, wha? Isn’t peppermint a cooling herb? Peppermint is thought to reduce lower esophageal sphincter tension, which makes it easier for stomach acids to creep up. One study found that eight percent of heartburn patients reported complaints after consuming peppermint, and a large systematic review reported heartburn as one of the major side effects of peppermint consumption. Maybe stick to chamomile next time.

4. Chocolate

I know you didn’t want to see this on the list. Here’s the deal. Chocolate contains both caffeine and theobromine, both of which can cause the lower esophageal sphincter to relax and allow stomach acid to escape. One study also found that in comparison to a simple sugar solution, chocolate significantly increased heartburn symptoms within just an hour of indulging. Vanilla macaroons are in your future.

5. Salty Snacks

The research on salt and reflux is not really working in our favor. One study found that people who ate salted foods three times or more each week increased their risk of heartburn by up to 50 percent!

Another study found that risk of acid reflux increased as much as 70 percent in people who added salt to their food, suggesting that we could really stand to take the salt shaker off the table. Our suggestion? Skip the sodium and flavor your meals liberally with fresh herbs and spices instead.

6. Fatty Meats

Keto dieters, take note! Fat stimulates the release of the hormone cholecystokinin (CCK), which has been shown to relax the lower esophageal sphincter and cause reflux. It can also delay gastric emptying as fat is digested and absorbed slower than other foods, increasing the likelihood that stomach acids get up in our business.

One study looked at a wide range of dietary considerations and found that cholesterol, saturated animal fats, as well as fat, in general, were some of the most likely perceived culprits of reflux symptoms. Try working in a few extra meatless meals each week and choosing leaner cuts of meat, whenever possible.

7. Full-Fat Dairy

Like the richer cuts of meat, whole milk products (including cream, butter, and our beloved cheese) have become a notorious cause of heartburn. Interestingly, low-fat dairy doesn’t seem to have the same effect, so reach for non-fat or low-fat options if you find it bothers you.

8. Coffee

That morning joe doesn’t usually play so nicely with heartburn sufferers. While coffee may help perk you up, it actually may do the opposite to our esophageal functions, relaxing the lower esophageal sphincter and increasing the risk of reflux.

One report found that about one-quarter of heartburn sufferers found coffee caused them pain. Interestingly, the role in caffeine specifically in this association is largely unclear. While one study found a significant decline in heartburn symptoms with decaffeination, they also found that just adding caffeine to water didn’t cause the ill effects, signaling that there are likely other factors, like acidity, at play.

If you’re trying to wean yourself off, try choosing a low-acidity coffee while going half-caf, slowly shifting the caffeinated: decaf ratio until you’re fully coffee-free.

9. Bubbly Bevvies

Carbonated sodas are not only a common source of caffeine, but they also play a role in reflux by reducing lower esophageal pressure. The result? Lots of burning belches. Classy, we know. One study found that carbonated soda consumptions were one of the worst culprits of heartburn during sleep, and no one likes to be woken up by that! Try cutting back on your soda habit (for more reasons than one) and choosing flat water instead of bubbly.

10. Tomatoes

Bad news for our Italian-food-loving friends. With almost 70 percent of heartburn sufferers citing tomatoes or tomato juice as the cause, it’s not surprising that these antioxidant-rich babies made the list.

While tomato juice is notoriously acidic, one study found that patients experienced reflux symptoms even when the pH of the drink was adjusted to neutral. In other words, there are likely other components of tomato juice that cause the pain. Sad about missing pasta and pizza night? Go for a white pizza and olive oil-based pasta, or whip up a “red sauce” using bell peppers instead.

11. Citrus Juice

It’s starting to look like water might be the only safe drinking choice, right? Anyone who is prone to heartburn and reflux knows how easily a glass of freshly squeezed OJ can ruin an otherwise lovely Sunday brunch.

And is it really a huge surprise? With natural acidity, orange and grapefruit juices are among some of the biggest heartburn offenders, with 67 percent of one survey’s participants citing them as a literal pain. Another study found grapefruit juice to have the worst effect out of all other drinks and juices. If you love your citrus, try watering it down and adding a single shot to a tall glass of water.

Foods That Relieve Heartburn Symptoms

1. Gum

OK, technically not a food (so please, do not swallow a wad), but it seems that gum chewers may be onto something when it comes to heartburn prevention. Research has shown that chewing sugar-free bicarbonate gum can help increase saliva production and clear the esophagus of painful acids. We recommend keeping a pack handy in case any of the offending foods mentioned make it onto your plate (or you just can't give up your morning cup of joe).

2. Whole-Grain Bread

Yay! Another great reason to eat more carbs! It seems that unlike fatty meats and dairy, high-fiber foods may have a protective role in reducing the risk of reflux. One study found that participants who ate higher fiber bread were twice as likely to relieve their heartburn symptoms than those who ate lower fiber bread.

While the exact rationale for this association is largely unknown, it’s believed that fiber reduces nitrites in the stomach that otherwise play a role in relaxing the lower esophageal sphincter. Here’s a little dietitian tip to help you get your 25-37 grams per day of fiber: When choosing a bread, look for one with at least 4 grams of fiber per serving.

3. Fruits and Vegetables

You know you don’t need another reason to get your fruit and veggie fix, but hey, here it goes. In addition to providing a healthy dose of that reflux-reducing fiber, produce also is rich in vitamins A, C, and E, which have a protective effect against reflux thanks to their antioxidant properties. Just be sure to avoid any of the higher acid veggies like oranges, lemons, citrus, and tomatoes.

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Is Cold Yoga a Joke Because Someone Ran Out of Ideas?

There's something absolutely magical about the blissful feeling you get after a yoga class. Equal parts calm and accomplishment, it sets the tone for a productive day (or closes one out).

While the ancient Indian practice has recently undergone some, ahem, quirky stylistic adaptations (see: goat yoga, naked yoga, drunk yoga), the benefits ranging from improving your cardiovascular health and easing lower-back pain to improving your self-esteem remain the same.

The latest variation to enter the scene? Cold yoga. Cue Brrrn, a New York City boutique studio that offers a chilly class they call "Flow," set in a 60-degree studio.

Before you say "WTH will they come up with next?" let's peek at the science behind cooler sweat sessions.

When you're cold, your body has to use more energy and work harder to maintain your core body temperature (shivering indeed burns calories). Cool environments could help better your sleep quality and can help your alertness—if you've ever tried to sleep without air conditioning in July, you know this is true. Some studies have suggested that exposure to colder temperatures be used as an alternative strategy for exercise, while others go so far as to claim that a lack of cold exposure is a contributing cause of obesity.

Being too cold, however, can do more harm than good. Research shows that although shivering requires energy, it can also impair skilled performance. But for the average person, if you're generating heat by moving your body, Brrrn's studio won't set your teeth to chattering. The class offerings vary in temperature—the coldest being for their strength-training class and the "warmest" at 60 degrees.

"Heat gets in the way of your workout performance," says Brrrn co-founder Johnny Adamic. "In cooler temperatures—anywhere from 40 to 64 degrees—your perceived rate of exertion is lower, which means you can work out harder and sustain your maximal best performance for longer."

In contrast, in ambient or hot environments, your perceived rate of exertion is higher (especially in hot yoga). This means that your body thinks it's working harder than it really is—in fact, a recent study found that Bikram yoga might not be as beneficial as it's hyped up to be. So what happens when the measure of success isn't how much you sweat, but how you feel once you tackle the mat? I went into Brrrn to find out.

First things first: The room is definitely chilly.

Usually, my go-to yoga ensemble is next-to-nothing—a sports bra and spandex shorts. This time around, I was dressed for success, wearing an Under Armour long-sleeve and full tights. I didn't think that 60 degrees would feel that brisk, but… yeah, it does.

The 50-minute class started off like most others in the category—a child's pose quickly turned into a vinyasa flow. Unlike other, more traditional options, no mats were used (the floor itself is made of a firm padding).

Before I knew it, the instructor was offering up modifications and advanced movements for attendees who've taken the studio's Flow class before, including extra push-ups during chaturanga. Toward the end of the class, we got into deeper stretches like pigeon and lizard. And of course, the whole thing culminated in savasana … and a side of heat.

"We do like heat, but just at the end of class in savasana," says Jimmy T. Martin, co-founder of Brrrn. "We turn on the infrared light in savasana because heat triggers the parasympathetic nervous system, which activates our rest-and-digest physiologies. We essentially view heat as dessert, so it feels like a reward when we're lying still."

So, should you try it?

For what it's worth, I'll be going back. My triceps were on the sore side the following afternoon from those extra push-ups, and I liked that my hair was still in tip-top shape for the rest of the day. And while the lack of mats threw me off a tad, that definitely didn't change the effectiveness of the workout.

If you're concerned about safety, don't stress: Unless you're working at your absolute max, your muscles really perform the same way in the cold. In any temperature, dynamic stretching and light cardio (think: butt kicks, lunges, jumping jacks) are the best way to get your muscles warm and ready for action.

So sure, maybe we're running out of ways to make yoga fresh and entertaining for the people who aren't satisfied with a more traditional class. But if the workout is legit and you feel good after, then why not mix it up? I think cold yoga may be here to stay—and at the very least, it's a new trend worth trying out.

Emily Abbate is a freelance writer, certified fitness trainer, and host of the podcast Hurdle. Follow her on Instagram.

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Meet The Woman Who's Showing Us That Scars Are Beautiful

Michelle Elman underwent 15 surgeries before the age of 20 due to a brain tumor, a punctured intestine, an obstructed bowel, a brain cyst, and a condition called hydrocephalus. After noticing the lack of representation for people with scars online, the UK-based body confidence coach decided to address the issue head-on in 2015, when she shared a photo of herself rocking a two-piece swimsuit on Instagram.

Part of Elman's caption read: About a month ago, I finally faced up to wearing a bikini and although I love my body thoroughly and have for many years—this was one of the most difficult things I have ever done, yet once it was on, it was one of the most liberating feelings to know that I wasn't letting two pieces of material stop me from being comfortable in my own body. My belief is that no one should have to feel ashamed of their body, whether you have stretch marks or a C-section scar so... THIS summer, let's stand up and be proud of our scars and what they represent—a story!

Racking up thousands of likes on Instagram, the photo went viral—fast forward to 2018 and Elman is now the author of a thought-provoking memoir, titled Am I Ugly?, which details her decades-long journey to body positivity as it relates to overcoming multiple life-threatening health issues and how that takes a toll on one's self-image.

I spoke with Michelle Elman about Am I Ugly?, inspiring strangers to love themselves, dealing with internet trolls, and more:

What's your view toward the body-positivity movement as a whole? Do you like where it's going, or is there room for improvement?

I still strongly believe in body positivity, and I believe the criticism around lack of inclusivity is going to make it stronger in the long run. I think we need to protect our movement and make sure it stands up for the people it was always intended for.

EDITOR'S PICK

What do you want people to understand about body positivity?

I want people to realize that body positivity and body confidence are different and separate things. Body positivity is a political movement created to fight the oppression of people who live in marginalized bodies and end the stigma they face on a daily basis. Body confidence is your personal journey and relationship with your body. You can be body positive without being body confident, and you can be body confident without being body positive.

How do you handle negative comments on social media?

I am practically immune to comments about my appearance because I don't base my worth on my looks, but it's the comments about my character or personality that tend to affect me. On a good day, I don't care at all, but on a bad day, every word hurts like it's being said by my best friend, so I make sure to recognize that it has nothing to do with the comment, and it has much more to do with what is going on in my life at that moment.

When you first launched your platform, were you surprised by the overwhelming amount of positive feedback you received from strangers?

I've been running my account for four years, so it has been quite gradual. In the beginning, when I spoke about scars in particular, the feedback was rarely ever positive. At the time, a lot of people believe scars should not be seen and that it wasn't "necessary" to be discussed, and I am proud to be part of the shift in attitudes toward scars.

Tell me about Am I Ugly. What motivated you to write this?

Am I Ugly? is my memoir, the story of me going through 15 surgeries and the impact it had on my body confidence. I believe illness is an important aspect of body positivity that isn't discussed enough and my book really shines a light on that.

For people without illness, it gives them perspective and makes them realize the health that they take for granted every day. It focuses on setting the foundation of respecting and appreciating your body. What motivated me to sit down and write it was when I was in a hospital bed at 19, I was convinced I was going to die, and I was obsessed about leaving something permanent in this world. All I had done with my life so far was study, and I wanted my life to count for more—so I started writing.

Follow Michelle Elman on Instagram @scarrednotscared and @bodypositivememes.

Princess Gabbara is a multimedia journalist and storyteller. Follow her on Twitter and Instagram @PrincessGabbara. Visit her website at princessgabbara.com.

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What Is Split Training (and Is It Better Than Full-Body Training?)

If you've ever been in the gym and watched someone Instagram themselves on the squat rack, they're most likely using #legday. And while you might roll your eyes (especially if they're hogging the rack), this type of training—mega-popular in body-building—has a name: split training.

No, we're not talking about the work you have to do to achieve a Simone Biles-style split. "Split training is a strength training methodology that harkens back to Arnold Schwarzenegger's hay day," says Grayson Wickham, DPT, CSCS, and founder of Movement Vault. "It's when your workouts throughout the week are broken up by muscle groups or body part."

The purported benefits of honing in on individual muscle groups include anything from increased muscle mass to amped-up calorie burn. But what's so special about this type of training? And is it better than full-body training? We asked the experts to find out.

How does split training work?

Split body training looks at your workout from a weeklong or month-long viewpoint. Each day of exercise is usually broken up into a "primary focus" (like legs, back, shoulders, chest) and "secondary focus" (like abs, triceps, and biceps).

"To maximize training, you need to systematically break up what areas of the body you want to focus on each day to avoid over-training or injury," Wickham says. If you don't give your muscles enough of a break (about 48 to 72 hours to repair and grow back stronger), you aren't giving them enough time to properly recover. "Split training—when done right—does just that," Wickham says.

Should you be doing this?

Asphalt Green master trainer Art Koharian, CSCS, says it's best for athletes who have time to work out five to six times a week because it takes time to execute and plan. "I wouldn't recommend it for beginners or even intermediate or recreational exercisers because they will simply not be able to put in the work to reap the benefits of split body training," Koharian says.

If you categorize yourself as an "avid exerciser," "athlete," or "bodybuilder," this type of training program might be for you. Regardless of whether you're a gym newbie or a longtime lifter, a certified trainer can help you create a program with your needs and goals in mind.

Uh, so what would that actually look like?

Tone House training manager Zack Daley, CPT, shares his split training schedule with us below:

Day 1: Chest and Triceps Examples: chest press, incline chest press, chest flies, triceps extensions, triceps pull-downs.

Day 2: Back and Biceps Examples: pull-ups, rows, bent-over rows, rear delt flies, biceps curls.

Day 3: Legs and Abs Examples: squats, lunges, deadlifts, hanging leg raises, cable crunches.

Day 4: Shoulders and Triceps Examples: Shoulder press, lateral and front delt raises, skull crushers.

Day 5: Biceps and Triceps Examples: biceps curls, hammer curls, triceps dips, triceps kickbacks.

As you can see, Daley's program prioritizes upper body, but depending on your goals, yours might prioritize legs. That's why—beginner or advanced— if you're going to train this way, your program should be in alignment with your fitness goals, says Katherine (KG) Gundling, CF-L1 trainer at ‪ICE NYC.‬ "Split training requires a lot of smart planning and programming by an expert."

Can't we just do it all?

"Full-body training is when you train the whole body—legs, arm, chest, core—at some point during the same workout," Koharian says. Usually, boot camps and HIIT classes are full-body. If you taste-test all of the gym-machines during your workout, that's also considered full-body. There is no single, universally agreed upon full-body workout, which is great for people seeking variety and customization in their routines.

Founding Mirror trainer Gerren Liles, CPT, likes to think of full-body training as "functional training." That's because most full-body routines incorporate a strength, endurance, mobility, and agility component, which work together to create a well-rounded athlete. "Full-body training is more transferable to real-life experiences than split training for most people," Liles says.

EDITOR'S PICK

The catch? If you're able to actually walk (as opposed to, ya know, crawl) into the gym for a full-body workout seven days a week (or even five or six days), you're likely doing it wrong.

"Full-body training hits on all the muscles in your body and adequately stresses and works them to promote cardio-gains and muscle growth," Koharian says. Translation: If you do a full-body workout two days in a row, you're probably working out the exact same muscle groups as the day before. And the blunt truth is, you're not recovering properly.

So what's better? It's a debate that's been going on for years.

While there are some people who will defend one side over the other with an almost-feverish devotion, most trainers recognize that both training styles can be part of a well-rounded, healthy workout routine.

That's why the real question isn't which is better overall, but which works best for you right now given your time, goals, and current fitness level. The following four guidelines can help you decide which training method is better for you:

If You're New to Exercising: Full-Body

"Typically a full-body is routine the best way to start to develop overall balance, body awareness, and fitness, while split training is a way to build on that foundation," Gundling says.

For #Gains: Split

"If your goal is to gain muscle, choose split training. It is an effective way to target and shape muscles to build a specific physique," Liles says. However, if your goal is simply to improve your overall health markers or you're just transitioning to strength-training work, full-body train instead.

If You're Short on Time: Full-Body

If you don't have a ton of time, full-body wins. "Split training is a great option for anyone who knows they can consistently work out for a decent bit of time five days a week. If you can only work out two or three days a week or are limited by time, full-body is a better use of your time," says certified professional athlete strength and conditioning coach, Manning Sumner. All you have to do is commit to a quick HIIT workout (like this one), without worrying about reps or rest between sets.

If You're Injured: Split

Yes, you could work around an injury in a full-body class with the help of an instructor, but it may take a little finagling. If you're coming back from injury or have what Sumner calls a "lagging body part," split train. "A split training program can help you train around an injury or train one particularly weak muscle group," he says.

Gabrielle Kassel is an athleisure-wearing, adaptogen-taking, left-swiping, CrossFitting, New York-based writer with a knack for thinking about wellness as a 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 Secret to Consuming Apple Cider Vinegar When You Can't Stand the Taste

By now, we’ve all heard the laundry list of potential health benefits that come with consuming apple cider vinegar (ACV): lower blood sugar, lower cholesterol, weight loss, clear skin, energy boosts, lower risk of heart disease, better digestion, and oh, the list goes on.

Here’s the problem: We’re not all drinking it because the taste is tough. Thanks to the strong vinegar smell and acidity, the healthy fermented vinegar ends up sitting in our pantry, untouched. Here's the good news: There are ways to bypass ACV’s natural taste and smell. If you're wondering how to use apple cider vinegar in your everyday life, these tips can help.

1. Coat Your Greens in Homemade Dressing

It's not rocket science. It's just a matter of making a couple changes to your home-cooking regimen. Ariane Resnick, CNC, says the easiest way to consume ACV is to swap out any vinegar in a salad dressing with ACV. “If you really don’t like the taste, pair it with a stronger flavor like balsamic and use half the amount for each,” she says. “A heavily flavored oil, such as extra virgin olive oil, will also help mask the cider vinegar taste.”

Pegah Jalali, MS, RD, agrees: “I recommend making a vinaigrette with extra virgin olive oil, ACV, and mustard.” Now you can get your greens and your ACV at the same time. Win-win.

2. Make an ACV Mocktail

We like this one because ACV really does make a mocktail taste more celebratory (a.k.a. like there's alcohol in it). And you won’t even realize you’re drinking it when you put it in a healthy mocktail form. Experiment with your mocktail of choice by combining fresh fruit, herbs, and a little seltzer water.

Jalali likes to dress up her ACV by adding a tablespoon or two to seltzer water, muddled strawberries, basil, and ice for a refreshing mocktail. The taste gives you the vibe of drinking a delicious cocktail at the bar, but this one is good for you.

3. Don't Shrug Off Shrubs

For centuries, vinegar-based syrups, also known as shrubs, have been used in mixed drinks. And you can use them to get your dose of ACV (not just to sweeten a cocktail). Resnick explains how to make your own: “The standard recipe for a shrub is 1:1:1, meaning 2 cups of chopped fruit, 2 cups of sugar, and 2 cups of vinegar. Combine all the ingredients in a jar and let it hang out for a couple of days, stirring or shaking occasionally. After two days, strain out the fruit, which will be broken down and mushy, and you'll be left with a syrup.”

The syrup works well in cocktails and desserts and is used most simply “by adding a splash to a glass of sparkling water for a grown-up take on soda,” Resnick says.

Worried about all that sugar? We say try to scale back on and use honey instead. It won’t be as sweet, but combined with the fruit, we think you’ll make out just fine. Also, you're only consuming a couple tablespoons max at one time, so don't worry that you're taking in a cup of honey in one sitting.

4. Vinegarize Smoothies

OK, we made up that word, but you know what we mean. Just as you hide the taste of kale and spinach in your smoothies, you can also mask ACV. Add a tablespoon of ACV to your favorite smoothie ingredients and blend away. Bananas and apples are great for masking the ACV taste, and spices like cinnamon and pumpkin pie spice work great for whipping up a fall-inspired smoothie.

5. Go Gut-Healthy With Sauerkraut

Crunchy, tart sauerkraut is a food that works really well with ACV. All you have to do is slice up half a head of cabbage into thin strips and add it into a large bowl with 5 teaspoons of coarse-grained salt. Work the salt into the cabbage with your hands for about 10 minutes, or until the cabbage becomes soft and moisture is being released. Mix in other seasonings like caraway seeds, red chili flakes, or yellow mustard seeds (whatever you fancy).

Tightly pack the cabbage into mason jars, leaving some room at the top for something to weigh it down. Pour in any leftover liquid from the bowl and one to two teaspoons of ACV into each jar.

Weigh down cabbage with a clean stone (or whatever you have on hand that will keep the cabbage submerged in the liquid—marbles, extra cabbage leaves, plastic bag filled with water, etc.—and place a cheesecloth over the top and secure tightly. Over the next few days, press down cabbage as the liquid begins to release. Skim off any residue that forms.

Ferment for about a week, tasting cabbage after three days. Once the cabbage reaches your preferred taste, remove the stone and place in a container in the fridge. Sauerkraut can be refrigerated for up to two months.

6. DIY Pickles

Skip the store-bought jars because Resnick says that ACV is a natural match for making pickles at home. It makes sense since they already have that vinegar taste. A quick method for pickling is called “quick pickling” or “refrigerator pickles” and doesn’t involve canning.

Mix water, ACV, one to two teaspoons of salt, and a pinch of sugar in a mason jar to your taste preference. Add in vegetables like cucumbers, bell peppers, onion, carrots, and radishes and soak at least overnight. These quick-pickled veggies last about a week in the fridge.

7. Buy Store-Bought Flavored ACV

Many companies are creating pre-made, flavored ACV drinking vinegars and beverages to help consumers get the health benefits of ACV without the sour taste. Giusto Sapore makes “Appleganic” ACV drinking vinegars in flavors like “Delight” with cinnamon and turmeric and “Fiery” with turmeric, ginger, and chili.

Bragg makes ACV beverages in flavors like limeade, ginger spice, and Concord grape-acai. Homemade options are great and all, but we like this option for convenience.

Tips for Consuming Apple Cider Vinegar

Now that you know you can get ACV into your diet more often, let's make sure you're making the most of this new habit.

Save the shots for the bar.

ACV isn’t one of the foods you should take straight out of a shot glass. You should always dilute your ACV when drinking it. It’s extremely acidic and drinking it straight may burn the tissues in your mouth and throat, and could also erode the enamel on your teeth. A 10-to-1 (water to ACV) ratio is best, or 1 tablespoon of ACV to one glass of water. Rinse your mouth with water or eat after consuming, and wait at least 30 minutes before you brush your teeth.

Look for “mother” strands.

The mother is what gives you the health benefits from ACV and also what gives ACV its murkiness. The mother strand contains probiotics, which may help your digestive and immune systems run smoothly, and enzymes, which are essential for breaking down food into nutrients.

Don’t heat ACV.

Sautéing or boiling your ACV in food will kill the beneficial bacteria so it totally defeats the purpose. It's best to take your ACV in the ways suggested above.

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5 Ways to Get Thicker Hair Naturally

There are a lot of DIY remedies on the internet, and they range from the totally genius to the, um, totally weird. We definitely get it—when it comes to getting results, we're always willing to give home remedies a try, which is why we decided to cut the BS and dive into what works and what doesn't when it comes to DIY hair remedies and how to thicken hair naturally.

EDITOR'S PICK

More men and women experience hair loss and thinning hair than you might expect. It can be genetic, but hair loss can actually be caused by stress (yay) or nutritional deficiencies too.

It can be hard to tell what will actually give your locks a little extra "oomph," but turning to natural remedies to boost your hair's thickness is a great, cost-effective idea in theory. But there's one major question that we have to address: Is it even possible to make your hair thicker?

Can you get thicker hair?

It turns out that the trick to thicker hair is stimulating and supporting natural hair growth. While it might not suddenly ramp up the volume to an 11 overnight, making sure your hair follicles are healthy (and growing) is a great way to improve your hair's thickness, says Michele Green, M.D., of RealSelf. But it's important to note that hair loss can be caused by multiple issues, so what works for one person might not work for you.

So, do natural remedies to stimulate hair growth actually work?

As it turns out, some natural hair growth tips actually do work.

"Poor hair growth is usually the result of poor nutrition, poor circulation to the scalp, and hormonal imbalances like menopause or excess DHT," says Bryan Tran, D.O., and co-founder of DrFormulas. And, thankfully, we can address some of these issues without complicated solutions or trips to specialists.

1. Try biotin.

Biotin is probably the most popular hair growth remedy, and it definitely can work. Research behind this popular treatment is actually limited, and although many hair, skin, and nail supplements for hair growth and thickness tout the benefits of biotin, unless you're actually deficient in biotin, it might not do wonders for your hair.

"Biotin is a vitamin cofactor used in biochemical reactions vital to each cell," Tran says. "Biotin deficiency causes hair loss as well as skin irritation around the eyes, nose, and mouth. Severe cases can have neurological symptoms as well."

You might see biotin listed as an additive in shampoos and conditioners, but Tran warns consumers not to buy into the hype: Biotin works best orally, he says, and—because it's a water-soluble vitamin—any excess is flushed from the body in your urine.

2. Keep your hair healthy and hydrated.

Castor oil is a great natural remedy to give your hair a gentle sheen. Try using it as a deep conditioning mask, massaging the castor oil into your hair and roots then covering it for an hour or two. After that, you'll want to shampoo and condition your hair because too much oil can risk leaving your hair limp and greasy.

Green recommends indulging a little bit. Massage your scalp and consider mixing up your own DIY hair mask using bananas and grapeseed oil. You can then apply the mixture directly to your hair.

"The grapeseed oil contains fatty acids that make the hair thicker—also bananas are rich in B vitamins and potassium, which protects the hair shaft and prevents split ends," Green says. "This combination stimulates the blood flow in the scalp and protects the hair shaft, resulting in longer, thicker, healthier hair."

Coconut oil, argan oil, and jojoba oils are also great for hair oil treatments, according to Tran. Jojoba even mimics natural human sebum oil, so it definitely helps promote healthy hair by keeping it from getting too dry and brittle.

3. Give green tea a shot.

Green tea has been shown to be so good for you in so many ways, including potentially reducing the risk of cancer and type-2 diabetes. Green tea may also have an anti-androgen effect, which can help reduce the risk of baldness. We definitely need more studies on this one, but looks like it might help and can't hurt!

4. Get a scalp massage.

Look, this is a really small study, but it says that scalp massage can make your hair thicker. And worst case scenario, it feels really, really good, right?

5. Test out the inversion method.

Another popular remedy is the inversion method for hair growth, which—if you've seen it on YouTube—claims to help your hair grow an inch in just one week (which is a lot, considering hair grows at an average 0.5 inches per month).

"The inversion method involves inverting the head upside-down at a comfortable angle and massaging the scalp with warm oil," Tran says. "One clinically proven drug for male and female hair loss is Minoxidil, which dilates the blood vessels to the scalp." This means that, yes, it's possible that supporting blood flow to the scalp by the inversion method may cause hair growth (although this hasn't been proven).

The important thing when trying these natural remedies for stimulating hair growth is that you're addressing the underlying problem. If you have a health issue causing hair loss, even the most popular hair growth remedy might not do anything to boost your hair's thickness. However, that doesn't mean you're completely out of luck.

If you aren't getting results from these natural remedies, you can also style your hair to make it look thicker.

You might not be able to plump up your hair shaft permanently to boost fine or thin hair, but there are hair treatments that plump up the hair shaft until they're shampooed out, explains Sarah Moscato-Goodpaster, co-owner of Witch Hazel Salon in Indianapolis.

"Creating the illusion of thicker, fuller hair always starts with the products pre-styling," Moscato-Goodpaster says. "I like to use a fiber-based prep product paired with a root lifter of some kind. Once the hair is prepped, I always blow dry the hair in the opposite direction from where it would fall naturally. This will cause lift at the root."

Another option and hair stylist go-to? Turn down the heat!

"Over-drying deflates the hair and not only makes it harder to style but also causes frizz and damage," Moscato-Goodpaster says. "When using a curling iron, I also encourage clients to turn down the heat to create a fluffier wave and start curling from the top and work their way down. This will give the hair a more voluminous, modern finish."

When it comes down to it, the secret to thicker hair is actually *healthier* hair. While you may not be able to swap the actual strands for something thicker or curlier, you can prevent any future damage (or even reverse existing damage). Plus, taking the time to boost your hair health totally counts as self-care, so it's a double win for us.

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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What Is Ghee, Exactly?

Ghee is one of those food trends that's been popping up on my radar lately. Yes, it finds its way onto every Paleo and Whole30 shopping list (and I've dabbled in both), but now ghee is more than just a butter replacement when butter is off-limits. It's a staple in my pantry.

I add it to bulletproof coffee, fry my eggs in ghee, slather it on my sweet potatoes (highly recommend), and even apply it to the ends of my hair after a long day in the sun. But even though the taste won me over, I still didn’t really know anything about it—aside from the fact that it’s a supposedly high-quality butter substitute.

It was time to get butter acquainted (see what I did there?).

What Is Ghee?

I can’t believe it’s not butter! Just kidding, it is butter—clarified butter to be exact. Come again? For those who haven’t heard of the schmancy-sounding spread, let me explain. Ghee (or clarified butter) is butter that has been cooked to remove milk solids and water.

Think pure butterfat (#nomnomnom)—or rather, milk fat. And because the milk has been removed, this sturdy stuff doesn’t require refrigeration and stays fresh for months. (Fun fact: Ghee was actually created in an attempt to keep butter from melting during scorching summers.)

Though it’s been used in India and other Asian countries for thousands of years—as holistic medicine and even for beauty—ghee didn’t take off in the U.S. until somewhat recently. Because it’s so high in fat—it’s all fat—it wasn’t particularly popular when low-fat diets were all the rage.

But when butter got a makeover—or rather, when its reputation did—and it was no longer seen as an enemy of the plate, people started to warm up to it. In particular, when grass-fed butter hit the scene and started invading our cups of coffee.

Now, ghee is available at most health food stores in jars large and small, but people are also making it at home. Whipping up your own ghee simply requires boiling grass-fed butter. The butter will go through various stages as it melts—from bubbly to foamy to slightly clumpy—and then it’s cooled, strained, and left until it becomes firm. Simple as that, delicious as can be.

Why Do People Use It?

One of the main reasons people turn to ghee—at least in America—is because it’s believed to be the purest (and most superior) form of butter. And because milk solids are removed, ghee is also said to be better for those with dairy sensitivities (note: It's not vegan).

But as with many wellness trends, the list of supposed benefits is longer than Rapunzel’s golden locks. Ghee eaters believe that it may help with improving digestion, supporting weight loss, increasing immunity and sex drive, stimulating hair growth, improving memory, treating hangovers, calming fevers, having anti-inflammatory and detoxing properties, helping heal wounds and strengthen bones, and even fighting cancer.

But let’s not forget that ghee is fat, and with fat often comes rigorous debate. Though many have changed their tune when it comes to fat, high-fat diets and their impact on health can still be polarizing. From increased risk of gastrointestinal diseases to increased risk for development of dementia to reduced testosterone to butter-induced comas—just kidding on the last one, but sometimes it is hard to stop eating—the supposed side effects are nearly as long.

Oof. Why is it never simple?

Ghee Benefits, According to Science

Fortunately for ghee, the amount of science backing up ghee’s health claims has me pretty buttered up. Here’s what the pros have to say:

• Fat-tastic: Because of the high concentration of conjugated linoleic acid (a fatty acid), ghee may help increase fat loss. These fatty acids may also help prevent cancer and reduce inflammation. Take note that these claims haven't been proven in humans yet (only rats).
• The gang’s all here: It’s high in vitamins K, A, and E, which support everything from strong bones to healthy skin to increased immunity to disease prevention to infinity and beyond (pretty much).
• Tasty, tasty (as said by Fergalicious): Also high in butyrate, a short-chain fatty acid, ghee may improve digestion, fight inflammation, treat constipation, and alleviate symptoms of some intestinal diseases.
• Breast friends: In one study, rats that were fed ghee had lower levels of breast cancer markers than those that were fed soybean oil.
• Rub it in, rub it in: Mixed with honey, it can help treat infected wounds.

As it turns out, it’s pretty darn healthy to cook with too. Because it has a higher smoke point than olive and coconut oil (and even regular butter), ghee is great for cooking foods at a high heat. And it is, in fact, better for those sensitive to lactose.

The Takeaway

If you’re a fan of butter, fat, and flavor, then you'll agree ghee is pretty awesome. But as with many high-fat foods, it’s important to eat in moderation, and I highly recommend easing into it before unleashing the fatty floodgates.

High-fat diets aren’t right for everyone, and daily ghee may not be right for you. Start with a teaspoon in your coffee, put a pat in your pan before scrambling eggs, or eat a little spoonful to help the medicine go down.

It’s also important to check yourself—or rather, to check the ingredients if you’re opting for store-bought. Ghee can sometimes be made from vegetable oil—as opposed to grass-fed butter—which often contains high amounts of trans fats (the ones that aren’t so healthy). When it comes to ghee, you want to get to the good stuff. And if you aren’t sure, make it yourself. (It’s honestly pretty fun.)

Now gheedy up and get yourself some.

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Edible Essential Oils Are a Thing—Here’s What They Can Do for You

These days pretty much everyone is touting the benefits of essential oils, from curing migraines to helping fight cancer. Essential oils are an ancient practice experiencing a major modern revival, and it's easy to understand why: While the efficacy of some essential oils is largely unstudied, others have been shown to provide some serious health benefits in solid, peer-reviewed studies. We know lavender oil can improve your sleep quality and reduce anxiety, for instance. But are there more benefits to essential oils than just dabbing them on your wrist or putting a few drops in a diffuser?

EDITOR'S PICK

Enter edible essential oils. While some essential oils should absolutely never be consumed internally, others may have a whole host of health benefits when ingested.

What are the benefits of edible essential oils?

Essential oils can be great for your health, and the benefits vary based on the properties of the essential oil themselves (which makes sense, given that different plants tend to do… different things. Just think of the difference between aspirin and opium!). Studies show that some essential oils can help reduce inflammation, prevent the spread of germs, and even potentially fight off drug-resistant bacterial infections.

"According to the Food and Drug Administration of America, there are dozens of essential oils that are Generally Recognized As Safe for Human Consumption," explains Lindsey Elmore, PharmD, BCPS. "These essential oils are included in everything from chewing gum to soda, candies, and more."

From soothing the digestive system to increasing immunity, there are a lot of claims about ingesting essential oils that can be difficult to swim through. And while essential oils might not be a miracle cure, they can certainly boost your health and sense of well-being.

How can you tell which are "food-grade" essential oils?

"While the essential oils labeled for ingestion and topical application are generally the exact same essential oil, the labeling is certainly more than a marketing ploy," Elmore says. "The FDA bans the labeling of a substance for simultaneous use as both a cosmetic and a dietary supplement. Therefore an essential oil cannot be labeled for use topically, aromatically, and for consumption as a dietary supplement. The FDA also governs how you can talk about essential oils based on how they are labeled."

This means that you should definitely do your research before using an essential oil. Not all topical essential oils are safe for internal use and vice versa. And despite claims that essential oils are safe for internal consumption, there's no official system for telling which essential oils are safest.

"There is no official essential oil grading system or regulatory body that provides a 'therapeutic' vs. 'food grade' rating," explains Nada Milosavljevic, M.D., founder of Sage Tonic. "What can be delegated to foods is GRAS (Generally Recognized As Safe) for human consumption."

Just because there are nutrition facts on a bottle doesn't make it safe for consumption either. According to the National Association of Holistic Aromatherapy, these so-called "therapeutic essential oils" aren't necessarily better than others because—more often than not—the labeling is simply a marketing tactic. For example, doTERRA markets its essential oils as "Certified Pure Therapeutic Grade," but the certification is simply a process the company invented and registered as a trademark. Does that mean doTERRA's essential oils are more or less safer than its competitors, like Young Living? Nope, but it does mean that—when it comes to essential oils—there's a lot more than meets the eye.

What are some common edible essential oils and how do you use them?

Not all essential oils are safe to ingest, but common edible essential oils can be taken in three ways—in food, in a capsule, or by direct consumption. "To protect the body from damage, use small amounts of essential oils that are specifically labeled for ingestion," Elmore says. It's also important to dilute them with a carrier oil like olive oil—pure essential oils are almost always too strong to ingest directly.

If you're looking to start using edible essential oils, Elmore recommends cooking with them. She says to begin with those you recognize as foods, like lemon, lime, basil, thyme, and cinnamon. "Essential oils can be used as food flavoring for both sweet and savory foods," Elmore says. For example, you can add peppermint essential oil to a brownie or put lavender in lemonade. And oregano and thyme can be used in a marinade for vegetables or fish.

"If you have never used them in a recipe, you may consider dipping a toothpick in the essential oil and swirling into the solution at the end of the cooking process or immediately prior to baking," she says. "A little goes a long way, and one drop too many can easily ruin a recipe."

And be sure to test them—"especially 'hot' oils like lemongrass, cinnamon, or clove," Elmore says. "If ever an essential oil is too hot on your tongue, be sure to add fatty oil such as coconut, almond, olive, etc. Water will make the hot sensation worse and should not be used."

Oregano Essential Oil

Oregano essential oil touts several benefits and is shown to possess antibacterial and antiviral properties. Even better? In early studies, oregano proved to be effective even against certain drug-resistant fungal infections.

However it's important to note that many of these studies were done in vitro, meaning the tests took place under a microscope, not on human subjects. And while that doesn't mean oregano isn't beneficial, it does mean that those benefits are largely untested on people.

Lemon Essential Oil

Lemon is another popular essential oil that can be ingested. It has antibacterial properties, and some studies suggest that it could be developed as a potential preventative or therapeutic treatment for various oral diseases.

"Oils like lemon, cinnamon, peppermint, and orange can be used in cooking or added (in moderation) to various recipes, fruit drink blends, and teas," Milosavljevic says. "Typically that is using a drop or two."

But remember that different methods of using essential oils can impact the body in different ways, so always be careful: While it might be OK to put 5 or 6 drops of lemon essential oil in a diffuser, you wouldn't want to use the same amount in your water bottle.

Peppermint Essential Oil

Peppermint essential oil is super versatile and can be used both topically (with caution) and internally. Studies show it can improve athletic performance after a single oral dose, and it's also great for digestion.

"Peppermint essential oil can be used to soothe the gastrointestinal system after a meal," Elmore explains. "The smooth muscle-relaxant and analgesic properties also extend to the lower GI tract, and therefore we can market peppermint essential oil labeled for ingestion as a daily dietary supplement that supports gastrointestinal comfort."

Are there any safety concerns with essential oils?

One of the common misconceptions with essential oils is that because they are natural, they're also safe. This is a dangerous line of thinking that can lead to some serious problems, especially since not all essential oils are safe to ingest (or use topically).

The FDA warns that many plants contain materials that can be toxic and irritating and can potentially cause allergic reactions. It explains that while certain oils—like cumin or some citrus oils—are generally safe for consumption, applying them to the skin can actually be dangerous.

"An ingredient's source does not determine its safety," the FDA reminds consumers. "For example, many plants, whether or not they are organically grown, contain substances that may be toxic or allergenic."

The FDA does have a list of essential oils and natural extracts that are generally recognized as safe for human consumption, but you should still proceed with caution.

"There is a lot of bad press online about the dangers of consuming essential oils, and really this comes down to the dose," Elmore says. "Essential oils are very concentrated extracts of plant materials, and overconsumption is discouraged. Based on my research, I strongly discourage anyone from ingesting more than 1 mL of any essential oil at a given time, and encourage much smaller doses, such as 1 to 2 drops."

As with all things, make sure you do your research before you try something new. While essential oils might offer a lot of benefits, there's also a lot of misinformation online, and unknown allergic reactions are more commonplace than you might think.

"Each person's physiology is unique," Milosavljevic adds. "What might be appropriate for one EO user might be a dangerous treatment for someone else."

If you have any questions, ask your doctor for guidance. Edible essential oils might offer some worthwhile benefits, but they can also be incredibly dangerous. Always be careful with what you put in your body, even if it's natural.

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