In 2020, 2002’s miracle drug is not only used for wrinkles… (and people aren’t afraid to admit getting it!)

Smart phones. Electric cars. Botox. Twenty years ago (remember Y2k?) none of these items were exactly mainstream yet.

Out of them, only one hasn’t really changed much since its inception—and that’s Botox, an injectable, skin-improving drug that can only be administered by a licensed medical professional. What has changed since Botox debuted in 2002 is its range of uses as well as the stigma it carries.

For those unfamiliar with the lingo, Botox differs from filler, which is also used to improve the look of the skin. Botox freezes the muscle to reduce the look of wrinkles, while filler does what its name implies, fills out wrinkles and creates smoother skin.

When it comes to Botox, most patients are looking to erase wrinkles, but according to Craig Petry, M.D., owner of Wyndhurst Medical Aesthetics, it only temporarily binds the neuromuscular junction so the nerve cannot cause a contraction of the muscle. Botox generally lasts about four months and wears off as the muscle regains its function. Dermal filler can last between six months and two years.

Dr. Petry says one of the most important things to consider when it comes to injectables is that experience matters. “Any medical professional with a license can order Botox and, because of such, we often have to correct errors in injection,” he explains. Dr. Petry also has a master’s level training in Botox and fillers. “Be sure that your injector knows facial anatomy and has experience with thousands and thousands of patients because every patient is different and needs Botox in slightly different areas and amounts. A skilled injector is worth the price.”

With all the hype surrounding Botox and dermal filler, Dr. Petry is pleased to see training improve for injectors. Instead of just correcting a fine line, there is now more of an emphasis on fixing the underlying problem. “We see more of filling the cheeks to work against gravity and atrophy whereas before injectors would see lines around the mouth and think, ‘let’s just fill these lines.’ But now training emphasizes that the injectors work up and out with cheeks and then down and in,” he explained.

Fillers can be used in the lips, and small amounts of Botox can correct a lip flip or “gummy smile,” Dr. Petry says, adding that he has also used Botox to correct some minor facial asymmetries such as one brow being higher than the other.

Botox is not just cosmetic but could be therapeutic in some cases. Some people who suffer from chronic migraines are turning to Botox for relief. Botox is injected around pain fibers that are involved in headaches; it blocks the release of chemicals involved in pain transmission. According to the American Migraine Foundation, Botox is only FDA-approved for those with chronic migraines (more than 15 per month).

Botox also could be an option to consider for excessive sweating. In the face, the drug cuts down on the output of the sebaceous gland so people are less oily and sweaty. It is used in the hands and armpits to reduce sweating from a condition called hyperhidrosis.

According to a review in the June issue of Current Sports Medicine Reports, there also is growing evidence that Botox can be an effective treatment for certain sports injuries and chronic pain conditions.

In terms of cosmetic Botox, Dr. Petry says the risks are minimal, but bleeding and bruising are the most common side effects. “In all the years and hundreds of thousands of units of Botox that I’ve injected, I’ve never seen an allergic reaction, infection or any adverse events,” he said. “It is probably one of the safest cosmetic procedures ever invented.”

Another major change in the Botox world—the drug isn’t nearly as taboo as it once was. While the industry is still dominated by women, more and more men are interested in the benefits of Botox. According to the 2018 Plastic Surgery Statistics Report, about half a million men try Botox every year.

Botox Parties are the latest trend. Wyndhurst Medical Aesthetics offers discounted group rates for 8-10 people in their office, meaning you would not be keeping your Botox injection a secret but instead sharing the experience with a few friends. Lynchburg native and life purpose coach Kessley McCormick says when she was beginning her own research on injectables, not many people were talking about it.

Once she began to receive Botox from Dr. Petry, McCormick says she talked about her experience with anyone who was interested, describing the process as liberating and a major confidence boost. “This wasn’t just about vanity,” she said. “This was about doing something for myself no matter what anyone else thought.”

It’s Easier Than It Seems

Somewhere in my house, my scale is shoved in a box, hidden away from the rest of the world. And as the holiday season looms closer and closer, it’s not coming back any time soon.

If you’re like me, then COVID-19 has not been great for your fitness routine. At the beginning of 2020, I found myself in the gym at least three times a week, hammering out long workouts. Now the only thing I use my workout clothes for is napping.

It hasn’t made me too confident heading into Thanksgiving and Christmas. If I’m struggling to be active now, then how will I ever stay active during the busiest time of year? Especially when I know my jeans are looking pretty tight (and not in a good way).

But according to Lauren Morris, owner and personal trainer at New London Athletics, even the smallest of habits can help jump start a return to the fitness world.

“Exercise looks different for everyone,” Morris said. “But being active even 10 to 15 minutes a day can make a difference. Sometimes, that looks like taking the dog for a walk or parking further away from the entrance of the store. Getting 10,000 steps in a day is a good place to begin.”

High-tech accessories like an Apple Watch or a FitBit can encourage getting those extra steps in and are a great way to keep track of your movement. According to Morris, the true key is being more active more days than none. “[The pandemic] easily changed things for a lot of us, so you’re not alone,” she said. “You can start slow and ease your way back into being active.”

Thanks to my Apple Watch, implementing small habits during the week has been helpful. I added the step counter to my phone to make sure I’m hitting those 10,000 steps each day, even when I don’t close my activity rings.

But what about my ultimate weakness? Holiday sweets. Usually during Thanksgiving and Christmas, you can find cookies and pies stuffed into our fridge.

Morris said good nutrition is all about balance, especially when it comes to food-centered events during the holidays.

“Everything in moderation,” Morris said. “The average person can gain five to seven pounds during the holiday season. But you still want to be able to enjoy yourself and you should. It doesn’t mean that you need to avoid foods you love.”

Switching out a mixed drink or a soda for a sparkling water can be a great way to save calories for the things that matter, Morris said. You can also avoid the extra calories by swapping some ingredients for healthier alternatives, such as apple sauce as a butter substitute, coconut milk instead of heavy cream, or wheat flour versus white flour.

“And don’t keep those extra treats on the counter,” she adds. “Throw them away after a few days or send them home with someone if you need to.”

For those who do want to get back into working out before New Year’s Resolutions hit but are nervous to go back into a gym mid-pandemic (like me), Morris said there are plenty of resources out there.

“Start by looking at beginner workouts on Pinterest or look into virtual classes or training at a boutique gym in town,” she said. “For a smaller gym like ours, our clients have plenty of space to work out, but we’ve also been holding outdoor classes or meeting with clients online.”

Also, Morris says remember to build in some rest time between workout days.

“Your body needs time recover and to rebuild,” she said. And though social media can be a great place to find workouts or follow fitness influencers, remember that everything isn’t always what it seems.

“Trainers have busy lives too,” she said. “I love working out, but I don’t have time to always work out four or five times a week. Sometimes, I record my workouts all on the weekend and switch out outfits. Don’t be discouraged by what you see.” That’s always the kicker, but after talking with Morris, the holiday season in a COVID-19 world doesn’t seem too overwhelming.

(Just as long as I can get a sugar cookie or two in there.)

If you’re feeling under the weather or are looking for a healing anti-inflammatory soup, you’ll love this recipe! It’s packed with garlic, which is anti-inflammatory, full of antioxidants and vitamins, and it acts like a natural antibiotic.

Turmeric is a powerful antioxidant best known for fighting inflammation. According to Anya Guy, a Mayo Clinic dietitian, “Turmeric has natural anti-inflammatory compounds called curcuminoids, and these curcuminoids have been associated with a positive effect on various diseases.” Onions are rich in antioxidants, in particular quercetin, which is a powerful anti-inflammatory compound that helps your body fight free radical damage. Onions also support your digestion because they are rich in inulin, a prebiotic-like fiber.

Gluten Free | Paleo | Anti-Inflammatory | Low Histamine | Low Oxilates

Ingredients:

1 lb of ground grass-fed beef
(or shredded hormone/antibiotic-free chicken)
8 cups of bone broth
1-2 cups each of chopped carrots and celery
1 large onion, chopped
2 cloves of garlic, diced
1 tbsp Herbs de Provence
1/2 tbsp salt
1/2 tsp white pepper
1/2 tbsp onion powder
1 tbsp garlic powder
1 tbsp basil
1/2 tsp sage
1/2 tsp turmeric

Directions:
If you’re adding protein, sear the beef until brown and add all ingredients to a soup pot or crockpot. I prefer to put all the ingredients in a crockpot for 6-10 hours on low for a richer flavor.

This recipe can also be done in an Instant Pot on the soup setting on high for about 10 minutes or in a stockpot on the stove for 15-20 minutes.

April Likins lives in Forest and is an Institute for Integrative Nutrition- and Duke Integrative Medicine-trained health coach. Learn more at aprillikins.com.

Why many are turning to elderberries as a way to avoid the doctor’s office

What if someone told you that to build up your immune system, prevent sickness, reduce length of sick days, and possibly even help with chronic or autoimmune diseases… all you had to do was take a daily dose of syrup? After this year, your answer would likely be a quick, resounding YES.

Maybe you have heard of elderberry products before but aren’t quite sure what the hype is all about. They are made from the fruits produced by the black elderberry shrub (officially called Sambucus nigra)—the berries are loaded with vitamin A, vitamin C, potassium, zinc and antioxidants.

Morgan Powell turned to elderberries in 2016 after her three young children always seemed to be sick. While researching herbs and natural remedies, she learned about elderberries and decided to whip up a batch of syrup for her family to try. In a matter of weeks, she noticed a significant improvement in her children’s health and wellbeing. “My husband and I thought it would be great to spread the word and help other families build their own immune systems and keep their children healthy, and the idea to create a small business out of it came naturally,” she explained.

Powell started her Central Virginia–based business, The Enchanted Elderberry, in the fall of 2018. She sells elderberry-infused syrup, vinegar, gummies and loose teas at the Bedford and Forest farmers’ markets. Powell says she grows her own fruit but sometimes has to order from Croatia when her supply is limited. The berries are generally harvested in the fall.

Elderberry syrup isn’t just a natural remedy with no credible support. Powell shared that before she spread the word, she wanted to know that elderberries were not only a safe option but also had the science to back them up. “What elderberry does on a molecular level is attach to a virus, preventing it from entering or replicating in a cell inside,” she explained.

Many of the benefits of the elderberry can be attributed to the antioxidant anthocyanin.

While scientific studies on the effects of the berries have only been conducted on a small scale, the National Institutes of Health believes they have anti-diabetic, anti-cancer, anti-inflammatory, antimicrobial, and anti-obesity effects. More reasons to consider adding this small, dark purple berry into your daily routine include aid to the upper respiratory system, ease of joint and muscle pain, and blood vessel support.

Ready to stock up? When purchasing your elderberry products, always consider the source and make sure you are buying a credible product. Also, never eat elderberries raw as this can cause nausea and dizziness; side effects are not experienced when consuming the product in any cooked form.

Finally, the most important piece of advice, doses and concentration can vary, so always check with a physician or pediatrician before adding elderberry into your diet. Powell says most children take one teaspoon a day while adults may take two, even three if fighting an illness.

According to Powell, her results are measurable. Her children have not been to the doctor in over three years for a virus since taking elderberry syrup year-round. “Since starting this entrepreneurship, we’ve been humbled at the amount of people we have helped live healthier lives,” she said. “Elderberry can be a great addition to your daily routine.”

The Enchanted Elderberry is available at the Bedford and Forest farmers’ markets. Elderberry products can also be found locally at Health Nut Nutrition (Wyndhurst) and Nature’s Outlet (Graves Mill Shopping Center).

Meet local yoga enthusiast Leslie Davis
Photography by LaShonda Delivuk, Eye for Ebony

Lynchburg Living Editor Shelley Basinger: Leslie, you have become very well-known both locally and on social media for your passion for yoga. When did you first develop an interest for it?
Leslie Davis: In 2008, Lynchburg Parks and Recreation held a course at James River Yoga. I did it and I loved it. From there, I just kept taking classes and became a teacher five years later. Yoga just took me over. One of my teachers in North Carolina told me to go see Cyndi Lee in Lynchburg, at Yoga Goodness, and I met her and just fell in love.

SB: What set her style apart?
LD: She was a dancer and her movements felt natural to me. The Vinyasa (or flow). That’s what I practice the most now, Vinyasa. I love the flow in and out of poses, to make it feel like a dance move.

SB: One very common message you seem to have when posting on social media is about breaking the stereotypes about yoga.
LD: Yes! My goal is to put it out there that you don’t have to be a certain size to do yoga. “Yoga Barbie” is what that stereotypical person is called on Instagram. I think everybody gets stuck on what is culturally normal. Sort of, “This is what you should be doing,” instead of thinking outside the box and being your own person. I feel like nowadays people are still scared to be their own person. Do what you love!

SB: There have been some ups and downs in your career journey over the past couple of years.
LD: When Cyndi Lee, my mentor, stepped down from Yoga Goodness in March of 2019, I took over. I learned so much during that time and had so much fun. But unfortunately, due to the ongoing pandemic, I made the difficult decision to close the doors to the studio in July. I miss all the faces of our community.

SB: But you really made your mark while teaching there with lots of unique classes.
LD: My Voluptuous Ladies classes were always very popular. I also started Trap Yoga. It’s more yoga and dance and is a fun way to get people in to the class who thought they would never do yoga. And I started my Black Queens class as a way to diversify. I also teach donation-based Black Lives Matter and prenatal yoga classes.

SB: Even though Yoga Goodness has closed, you are still remaining a fixture in the local yoga community.
LD: Absolutely. I will continue to teach classes via Zoom. This fall, I still plan on teaching Yoga in the Park. The class is every Saturday in the month of September at 8:30 a.m.

SB: Finally, what best piece of advice would you give to someone who hasn’t tried yoga due to any insecurities?
LD: Don’t let fear get in the way of you living your life to the fullest. If you apply the practices of yoga, it can change your life physically and mentally.

Connect with Leslie on Instagram: @yoga_by_leslie_davis

How boot camp workouts work—and why women seem to love them the most

When you first walk into Burn Boot Camp Lynchburg, you’ll notice it isn’t your typical “gym.” There are no treadmills or bulky weight machines in sight. The soft, carpeted floating floor is sectioned off into zones and alongside the walls are a variety of hand weights and lots of bright blue equipment: Burn Bars, ladders, and ropes, to name a few.

No two workouts are the same—but members always know one thing for sure: they are in for a heart-pumping 45 minutes.

“Our whole mindset is to keep moving,” said Tasha McConnell, head coach. “Once you step on the floor, you’re not supposed to stop moving.”

She isn’t exaggerating—when I took a class to fully “research” the topic, I found myself gasping for breath within minutes and shaking from muscle fatigue by the end. But I never stopped moving because the chorus of encouragement from other participants gave me the strength I needed to finish my workout with a smile on my sweaty, exhausted face.

Boot camp–style group fitness classes are becoming a popular form of exercise, especially among women, because of the personalized environment, fat-burning benefit, and natural camaraderie. Workouts vary from gym to gym, but generally they are a type of high-intensity interval training (HIIT), which builds strength, endurance, and agility, according to the Mayo Clinic.

Burn Boot Camp Lynchburg’s workouts are sometimes formatted as intervals or sometimes dictated by one’s own pace. Members get a mix of strength training, metabolic conditioning, speed and agility, and core conditioning each week.

Fit Body Boot Camp, located just down the road in Forest, also follows a HIIT model, with sessions lasting 30 minutes. Head Coach Brenda Brady says that by offering a single type of workout, a boot camp, they attract members who are seeking similar things, resulting in a tight-knit community.

“It’s more than just fitness,” Brady said. “Some people come here for stress relief, some are here for fitness, some are here for the camaraderie with other people. There are so many reasons that people work out, and I think they’re finding that they get what they need when they come here.”

While any workout can be personalized, boot camp–style workouts can be modified to make exercises easier or more challenging without compromising the benefits of certain movements.

“We always have a basic exercise [and then] there’s always going to be a modifier to make it easier, and there’s always going to be something we can give the athlete to make the exercise harder, so we can hit everybody’s level and keep them challenged where they are in their fitness journey,” said Brady.

Another big focus of boot camp gyms is removing as many obstacles as possible.

“We have people who have never had a gym experience ever, and we also offer free childcare,” McConnell said. “We’re just trying to take those hard challenges out of it. That way they can focus on those 45 minutes and really focus on themselves.”

Additionally, two of Burn Boot Camp’s daily camps are for women only. This helps foster a comfortable environment where women can focus on their personal wellness journey and build relationships with and empower, rather than compete with, other women.

“We try not to be competitive,” McConnell said. “We want a focus that is very you-versus-you. … We are very judgment free, but [we] also push their limits at the same time.”

While the relationships between members are apparent, Burn Boot Camp member Holly Howard says she enjoys the environment because she feels like she receives a more personalized experience.

“I’ve actually met a lot of people through [Burn], and … people are motivating. I’ve done a lot of regular gyms, and you don’t get that same thing unless you’re going with a friend,” Howard said. “The trainers that have been here know everybody’s name, so that’s really motivating. … They come and push you to do more.”

McConnell emphasized that there is nothing wrong with traditional gyms, but boot camp gyms offer a unique and motivating atmosphere that keeps people on track to meet
their goals.

“Anybody can get a good workout anywhere. You can go to Planet Fitness and get a good workout, you can work out at home,” McConnell explained. “But it’s that difference of, are you going to work as hard by yourself or in a setting … with people surrounding you who have like-minded goals?”

As the COVID-19 pandemic took hold of the country, some of our daily routines started to change. Instead of washing our hands after a visit to the restroom or before preparing food, we were scrubbing them down in between almost every task. Face masks were recommended, then required in Virginia—and we all scrambled to either find a box of disposable ones or make our own cloth coverings.

We started protecting ourselves from germs—without possibly realizing the toll all of these precautions can take on the body’s largest organ: our skin. We asked Jason Givan, MD, a dermatologist at Ridgeview Dermatology, to address some of the most common pandemic-related skin complaints.

Face Mask Irritation
Wearing a mask across your face, either for a quick trip to the grocery store or even a full work day, can lead to different problems for different people. “Some people may experience extra dryness or irritation under a mask from friction,” says Dr. Givan. “Others who are more acne prone may find themselves with more breakouts than usual.”

To address dryness, Dr. Givan recommends moisturizing with a gentle emollient to soothe the skin. For acne breakouts, washing with an acne wash can help.

Healthcare workers are particularly prone to skin problems connected to face masks. A National Institutes of Health (NIH) study found that more than one-third of healthcare workers complained of acne, facial itching and even dermatitis from wearing an N95 mask.

Dr. Givan added that healthcare or other frontline workers may even develop sores on their noses or behind their ears if their masks don’t fit properly. If these issues are a problem for any mask wearer, he suggests looking for a mask that ties behind the head instead of one that loops behind the ears.

In terms of the whether you should choose a cloth or disposable mask, Dr. Givan says how the mask fits is still the most important factor. Also keep in mind where you will be wearing your mask.

“A mask worn is a warm/hot and dusty environment will need to be cleaned more frequently than a mask worn in a cool and relatively clean environment,” he says.

Dryness from Frequent Handwashing
According to the NIH, two thirds of healthcare workers wash their hands more than 10 times a day. Due to the drying nature of hand soaps and hand sanitizers, repeatedly lathering up can lead to irritation. “Both can disrupt the skin barrier leading to dryness and in some cases inflammation with rash,” says Dr. Givan.

He recommends using a non-soap cleanser, such as Cetaphil or CeraVe, which can be gentler on the skin. Also, try alternating between washing your hands and using hand sanitizer. But most importantly, don’t forget to moisturize.

“Generally, thick moisturizing ointments or creams can be helpful in repairing the skin, especially when applied frequently and liberally,” he explains. “When significant inflammation or rash are present, patients may need to use topical steroid medication or see a dermatologist.”

Stress Breakouts or Flare Ups
When our bodies go into a state of panic, our skin usually lets the world know. “The mind and the body, especially the skin, are certainly tightly connected to one another and the interactions between them are incredibly complex,” Dr. Givan says. “Stress induces the body to release elevated amounts of cortisol and other hormones that can trigger downstream effects on the skin and other body systems.”

It’s not uncommon for common skin conditions— such as psoriasis, acne, and eczema—to worsen during times of stress, he says. The best advice for anyone experiencing a flare up is to stay in touch with your dermatologist to determine the right course of action. “There are many great treatment options available for skin condition flares,” says Dr. Givan. “I’d encourage someone in that situation to schedule an appointment so that we
can help.”

Dr. Givan also says while COVID-19 can cause some skin issues, such as toe inflammation or bumpy/blotchy rashes, these are still less common than other symptoms of the virus. So if you are experiencing skin-related issues, odds are you need to overhaul your hygiene habits and that should help reduce or eliminate any discomfort.

This year—as we focus on the health/safety of ourselves, our families and our communities more than ever before—there is no better time to celebrate the men and women who are working behind the scenes in the healthcare industry. These “Healthcare Heroes” can be found in a variety of roles but all have one thing in common: a true heart for service to others.

In our second annual Healthcare Heroes campaign, we chose eight individuals (doctors, MD and DO, are excluded). Each was either nominated or recommended to us by someone who has seen their impact firsthand.

We also want to note we recognize there are so many Healthcare Heroes who did not make this list. Space in a printed magazine is limited, but we salute everyone in the healthcare industry who sacrifices so much to improve the well-being of our community.

Disc golf is a refreshing, challenging activity for all fitness levels

Photos by D.W. Moore

One of the fastest growing sports in the Lynchburg area isn’t played on a court or field. It’s free and you can play it on your lunch break. If you haven’t tried disc golf yet, you might want to give it a shot. “I think there’s something for all ages when it comes to disc golf,” says Trevor Freitas, Athletics and Aquatics Supervisor with Lynchburg Parks and Recreation.

How to Play
Disc golf is a lot like regular golf, played on a nine-hole or 18-hole course. Except instead of using clubs and balls, you use discs (heavier and smaller Frisbees). The goal is to get your discs from the tee to the basket in as few throws as possible. You can throw the disc any way you want: overhand, underhand, sidearm—or anything else you can come up with. It usually takes about an hour to play an 18-hole round.

Like golf, you will have to navigate around obstacles: trees, tough hills, even ponds and creeks. Finding your way around the course is fairly intuitive, but if you are unsure where to go look at the diagram located at each hole: there’s an arrow that shows you where to go next.

The game is free to play, but you have to provide your own discs. Freitas recommends getting at least a “driver” disc and a “putter” disc. You would use a driver for longer distance shots and a putter around the baskets. Locally, he says Play It Again Sports is a great place for beginners to buy inexpensive discs. Make sure you bring a good pair of walking shoes as well.

Where to Go
Lynchburg Parks and Recreation runs two 18-hole courses, at Peaks View Park and Sandusky Park. The course at Peaks View offers two sets of baskets on each hole, to suit people of different skill levels. Freitas describes the Peaks View course as being moderate in difficulty, and Sandusky as moderate to high. Both courses feature holes in the woods, so you will have to navigate around some trees.

One great thing about disc golf is that you can play it year-round. The parks are open from dawn to dusk every day. Freitas says he’s seen plenty of people out playing in January and February on nice days.

A sign at the newer Sandusky course offers thanks to the Peaks and Creeks Disc Golf Club and the Liberty University Disc Golf Team for putting in countless volunteer hours to make that course a reality. LU Disc Golf Coach Steve Bowman helped design the course as well.

There are also disc golf courses located at LU, the University of Lynchburg and Randolph College that are open to the public.

Why It’s Exercise
You might not think of disc golf as a great way to exercise, but you will get more health benefits than you realize.

“You’re doing something to take your mind off the actual exercise part of it,” says Freitas.

Playing a round means about an hour to 90 minutes of fresh air—and it also gets you moving. You’d be surprised how many steps you will clock in 18 holes, going up and down hills.
Freitas says you should expect to burn about 200 calories just from walking around the course.

Some people take it to the next level. “I’ve seen people out there that are looking for more of a cardio workout.

They’ll pick up their disc, throw it, they’ll run or jog to where the disc landed,” says Freitas. “There are people who go out of their way to make it a workout. But most people walk it.

It’s very low impact on the joints.”

Learn more about the Peaks View and Sandusky Park disc golf courses at www.lynchburgparksandrec.com.

As probiotics surge in popularity, we asked Angie Chapman—sales associate at Nature’s Outlet in Forest—to answer a few top questions.

Lynchburg Living Editor Shelley Basinger: Angie, first off—what exactly are probiotics?
Angie Chapman: Probiotics are what you call healthy gut bacteria. It’s also used to describe the supplementation of good gut bacteria.

SB: How can they help you?
AC: Your gut is what really runs the body, so having a healthy gut biome can affect how your body and mind works, how you react to stimuli, how your body heals and its immune system. You want to make sure all the little bacteria are in balance for your body’s needs.

SB: How do we develop bad gut health?
AC: Existing good gut biome can be damaged by many things including: overdoing sweets, alcohol and tobacco, certain medications and some artificial sweeteners.

SB: There are different strains of bacteria in various probiotics. Why is that?
AC: Certain strains have been proven ideal for men while others work best for women. Some target lung health and others focus on bacteria to help with mood.

SB: In what forms can you take probiotics?
AC: Probiotic supplements typically come in capsules, though some come in powders and liquids. They are also naturally occurring in fermented and aged foods such as sauerkraut and certain cheeses and meats.

SB: Should you take them on a certain schedule?
AC: We typically recommend that you take your probiotics with a high fiber meal. For some, this is breakfast—for others, it will be dinner. The reason for this is that the fiber acts as food for the bacteria and can keep it healthy while it reaches the gut. The best results will come from personal experimentation with what timing works for you.

SB: What are some misconceptions about probiotics?
AC: That they aren’t important! Probiotics are a huge factor in total body health due to how interconnected your gut is with the rest of your body. Your immune system has its headquarters in your gut, and especially now, we have to keep it in tip top shape. There is a misconception that there is a one-size-fits-all probiotic. Every body, a physical body, is different! What works for some won’t work for others.

SB: Why have probiotics become more popular in recent years?
AC: Right now, there are a lot of big names talking about them and a lot more science exploring it. The more the science brings to light and defines how bacteria helps the human body, the more people will be asking why they hadn’t paid more attention to their gut biome before.

SB: What should a person know before starting to take probiotics?
AC: A few things: First, there may be an adjustment period for any probiotic supplementation. This means for a couple days you may feel some discomfort, usually gas. This is bad bacteria dying off in your gut and it will typically subside in a few days.

Second, prebiotics could boost the activity of your healthy gut biome. There are fiber- and bacteria-based prebiotic options.

The bacteria-based ones are effective for really getting rid of those overgrown strains that are causing troubles, priming your gut for the good bacteria you’re supplementing with.

Third, you may not see a difference. We’ve had people start a probiotic regimen and say they don’t notice anything different. That is what we call “maintenance.” You’re better able to maintain an existing healthy gut biome. It’s common in people who don’t have any existing issues linked to an imbalanced gut biome.
Finally, you may not find your perfect probiotic for a while! Try different products to find what really works for you.