We all know that hydration is important, especially as the weather warms up and we spend more time outside. But when it comes to getting our eight glasses of water a day, there are numerous options, with some claiming to be better than others. But is there any real difference? We took a look at 10 different kinds to see which hold water.

1. Tap
The water that comes out of your kitchen faucet (and bathroom faucets, toilets, garden hose, washing machine, etc.) comes from the local water supply and can be potable. However, when it comes to drinking water, a growing number of people choose alternative sources based on fear of what’s in the local water supply or their own research.1,2

The Environmental Working Group analyzes state water tests and provides reports on local water supply based on ZIP code. However, it’s worth noting that legal limits for water contaminants can be 20 years old and do not necessarily indicate safety.3 Tap water can contain bacteria, pesticides, unhealthy levels of minerals, lead, and other contaminants, including glyphosate.1-4

Many people who don’t want the added plastic waste (as well as the convenience) choose to invest in filtrations systems. These can range from simple and inexpensive activated charcoal water filters, like Brita® filters, to more expensive reverse osmosis filtration systems. 

2. Purified
Purified water takes ground water or the water that comes from your tap and treats it to remove the impurities such as chemicals, bacteria, and other contaminants. There are several ways this is done, including reverse osmosis (see #3 below) and through ion exchange.5 In order to be designated as purified, the treated water must follow EPA regulations for drinking water, meaning that it may have no more than 10 ppm of solids like calcium, sulfate, heavy metals, ammonia, and other substances, and its pH must be in the range of 5–7.5
The downside to purified water is that along with the removal of harmful substances, minerals such as fluoride, which is commonly added to tap water, is removed as well.

3. Reverse osmosis
Reverse osmosis uses ultrathin membranes to filter impurities out of tap water cost-effectively.6 Studies are being done regularly on new materials for these membranes, but it is clear that this system of purification is effective for the removal of numerous microbial contaminants, as well as other organic compounds.6,7
As with other purified water options, reverse osmosis also removes beneficial minerals from the drinking water. In addition, the system must be monitored and cleaned regularly to ensure the membranes are not degraded and are filtering properly.7

4. Distilled
An older type of purified water, distilled water is made by boiling water; the steam is then condensed back into a liquid to remove any impurities. As with other types of purified water, minerals are also removed in the distillation process.8 While it is safe to drink distilled water, it shouldn’t be the only source of drinking water.
That said, distilled water has many useful purposes. Since it is so pure, distilled water is an inexpensive and convenient option for numerous household uses including in steam irons, automobiles, and humidifiers.

5. Spring/glacial
Many bottled waters claim to be bottled at the source, usually a natural spring or glacier. Springs are formed when flowing ground water finds its way to the surface, whether through natural or man-made means.8 Since the sources, means of access, and initial water quality can vary greatly, the resulting bottled water may contain safe mineral levels but may also contain microbes, bacteria, and pollutants.9
Similarly, glacial water quality depends on the source and may contain contaminants above safe levels.10

6. Mineral
A specific kind of spring water, mineral water comes from mineral springs or underground reservoirs that contain at least 250 ppm of minerals and trace elements such as magnesium, calcium, potassium, and sodium, minerals the body can’t make itself.11,12 Mineral water may be treated to remove contaminants or to add carbon dioxide, although some mineral water naturally contains CO2 from its source.11

7. Sparkling
Like mineral water, sparkling water contains carbon dioxide and is often sold as soda water, seltzer water, or club soda. It can be a lower-calorie alternative to soda for those who prefer their water to be fizzy. The carbonation may be added naturally or artificially, and sparkling water may or may not contain minerals, also either naturally or artificially added.13

Be sure to look at labels, since some flavored sparkling waters have added sugars.

8. Alkaline
One of the latest trends in drinking water is alkaline water. Alkaline water gets its name from its pH level, which is higher than normal tap water. On a scale of 14, tap water tends to sit right in the middle, with a pH level ranging from 6.5 to 8.5.14 Alkaline water’s pH level can range from slightly to significantly higher.
In addition, alkaline water contains minerals such as calcium, magnesium, sodium, and potassium. These alkaline minerals give alkaline water antioxidizing properties.15

Alkaline water tends to have a bitter taste and can cause deposits in pipes if the tap water is naturally alkaline.16

You may have read claims that alkaline water is better for you because it helps to neutralize acid in the body. It is said to provide better hydration and reduce gastrointestinal issues. However, while adding antioxidant-rich foods to your diet is healthy, your body has its own ways of keeping a neutral pH level. In fact, moving your levels too far on either end of the pH scale can be unhealthy.17 The stomach’s acidity level is ideal for killing off harmful bacteria; neutralizing it can have adverse effects. Drinking too much alkaline water can cause skin irritations, nausea, and vomiting.18
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A few studies have been done that claimed an alkaline-rich diet may support bone health and healthy blood pressure levels and help increase blood oxygen levels, but the studies were very small, and there is little evidence to support these claims.16 Note that an alkaline-rich diet is not the same as drinking alkaline water. There are components in an “alkaline diet” (such as it being more plant-based) other than pH that may contribute to beneficial effects.

9. Well
Back in the day, many people got their drinking and cooking water from wells. But even though tap water is easily accessible for most of us, approximately 13 million homes still get their drinking water from private wells.19 Well water is ground water accessed by drilling and then brought to the surface through a pump system. As with other ground water sources, well water may contain any number of minerals or impurities, but as well water is not regulated by the EPA, well owners are responsible for testing and treating the water and for assuming any risks.19

10. Vitamin
Some bottled water companies have started selling vitamin-infused water as a “healthier” alternative to plain bottled water. While it is a simple alternative for those who don’t follow a nutritious diet or prefer not to take supplements in pill form, vitamin water can problematic for a couple of different reasons.
To start with (and as a general rule for any flavored beverage), check that label. Some bottled vitamin waters contain added sugar to make it more palatable. In addition, while some contain a small amount of electrolytes that can help replenish what’s lost during exercise, these products tend to contain vitamins people are rarely deficient in.20

All this talk of water may have you feeling thirsty. So when you reach for a glass or bottle, which water will you choose to fill it?

By Melissa Blake, ND
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Withania somnifera (ashwagandha) is an important Ayurvedic herb with a long history of use.1
Also known as “Indian winter cherry” or “Indian ginseng,” this beloved herb was traditionally made into a fine powder then mixed with water, milk, ghee, or honey and consumed to promote youth and longevity.1
As an herb with a wide range of potential benefits, ashwagandha has become a popular adaptogen found in many supplement formulas.

What is an adaptogen?
An adaptogen is a classification given to herbs that have a positive impact on the stress response. In other words, they help you adapt to, or cope with, stress. Ashwagandha is one of the most well-known and best-studied herbal adaptogens.

Studies in animals exposed to environmental stress (cold water) and physical stress (endurance swimming) were better equipped to handle the stress and less likely to experience stress-related consequences when taking ashwagandha.1 They were better able to adapt. Point: ashwagandha.
Being able to swim in cold water for a long time is a type of stress that is less relevant to humans; however, studies in humans have also highlighted ashwagandha’s adaptogenic properties in ways that matter to us. Participants taking ashwagandha root extract for 60 days reported significant reduction in perceived stress and improvements in general health.2 These are important outcomes, because much of our day-to-day stress is related to our perception of it. If we perceive less stress, we have less stress. Ashwagandha scores again.

Studies have also linked ashwagandha with overall lower levels of cortisol.2 Cortisol, often referred to as the “stress hormone,” works best when it is not too high and not too low. High levels of cortisol have been associated with food cravings and an increase in appetite.3

Did you say an increase in appetite?

Hmmm. Stress-eat, anyone?
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Stress eating is an all too frequent way many people cope with high levels of stress, and indulging in too much steamed broccoli is not usually the problem! Stress eating is more often associated with high intake of calorie-rich, nutrient-poor foods (cookies, potato chips, chocolate, you get the picture) and may contribute to weight gain. When you feel stressed, you also feel less like exercising. Can you relate? Double-wham.

A study evaluated the benefits of ashwagandha on various stress-related parameters, including food cravings and body weight. After 8 weeks, there was a significant reduction in perceived stress, improvement in self-reported well-being and happiness, fewer food cravings, and even a reduction in body weight.3 Ashwagandha for the win.

These results are especially important because they highlight how pervasive stress can be. Too much or poorly controlled stress has the potential to wreak havoc on every system in our bodies.2,3 Even short-term stress can negatively influence mood, sleep, and appetite levels.3 Poorly managed stress that occurs over a long period can decrease immune health.4 Improving the body’s ability to cope and reducing some of the negative consequences associated with stress is a pretty big deal.

Ashwagandha has a long history of use. Although animal studies outweigh human trials, evidence suggests this herb as a safe and effective way to support a healthy stress response. Talk to your healthcare provider about how you can include adaptogens such as ashwagandha into your personalized stress resilience plan.

References:

1. Singh N et al. An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda. Afr J Tradit Complement Altern Med. 2011;8(5):208-213.
2. Chandrasekhar K et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262.
3. Choudhary D et al. Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. J Evid Based Complementary Altern Med. 2017;22(1):96-106.
4. Schakel L et al. Effectiveness of stress-reducing interventions on the response to challenges to the immune system: A meta-analytic review. Psychother Psychosom. 2019;88(5):274-286.

by Erik Lundquist, MD

Looking for ways to support healthy immune function? Erik Lundquist, MD shared a variety of options to consider as ways to help support immune health.
Here are some formula recommendations he gives to his patients:

Vitamins:

• Vitamin D3: 4-5,000 IUs per day or as directed by your healthcare practitioner (Dr. Lundquist recommends D3 5000 or D3 10,000 + K; these high-potency formulas provide vitamin D (as D3) for greater absorption*).
• Vitamin C: 1,000 mg per day or as directed by your healthcare practitioner (Ultra Potent-C® 1000). The buffered delivery system in this formula helps prevent the potential upset sometimes associated with high vitamin C intake.*

Probiotics:

• Specifically Saccharomyces Boulardii: (UltraFlora® Acute Care or UltraFlora Spectrum)

Extracts and Amino Acids:

• Andrographis extracts (Andrographis Plus®; note that andrographis should not be taken if pregnant or breastfeeding)  
• Mushroom extracts: 1 tablet per day or as directed by your healthcare practitioner (ImmuCore®)
• Turmeric, ginger, boswellia: 2 capsules once daily or as directed by your healthcare practitioner (Inflavonoid Intensive Care®)
• N-acetyl cysteine (NAC): 750 mg, 2 tablets twice daily or as directed by your healthcare practitioner (GlutaClear®; features a blend of ingredients designed to help support the body’s production of glutathione, a primary antioxidant throughout the body*).

Keeping clean & healthy

Maintaining good hygiene helps keep the immune system healthy. Consider these simple preventative measures that should be followed routinely to ensure good hygiene practices.

1. Wash your hands. Begin by rinsing your hands with clean, running water followed by lathering with soap and scrubbing for at least 20 seconds. Rinse and dry your hands well using a clean towel.1
2. Eat a well-balanced diet, rich in beta-carotene and vitamin C but low in processed carbohydrates and simple sugars.2-4 Do not underestimate the power of a healthy diet loaded with fruits and vegetables to help you remain healthy.
3. Get adequate sleep. Did you know lack of sleep can affect both your mental and physical health?5 Sleep is as vital to our wellbeing as food, water, and air. Make sure to get 7 to 8 hours of sleep each night.
4. Manage stress. Daily meditation, restorative exercise, and strong, healthy relationships can encourage continued healthy immune function.6-8

References:

1. Centers for Disease Control. https://www.cdc.gov/handwashing/why-handwashing.html. Accessed March 25, 2020.
2. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed March 30, 2020.
3. Grun T et al. J Nutr. 2010;140(12):2268S-2285S.
4. Bessesen DH. J Nutr. 2001;131(10):2782S-2786S.
5. National Institutes of Health. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency. Accessed March 25, 2020.
6. Marchand WR. J Psychiatr Pract. 2012;18(4):233-252.
7. Basso JC et al. Brain Plasticity. 2017;2(2):127-152.
8. Giles LC et al. J Epidemiol Community Health. 2002;59(7).

By Molly Knudsen, MS, RDN
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There’s no doubt that antioxidants are good for health. Antioxidants have been in the public spotlight since the 1990s and have only gained attention over the years, basically reaching celebrity status. And that status has not wavered, especially as their role in immune health becomes increasingly known. Antioxidants and antioxidant-rich foods continue to trend and make headlines, most recently in the forms of matcha/green tea drinks, acai bowls, golden milk, or just good ol’ fashioned fresh fruits and vegetables. Antioxidants are here to stay not only because they’re found in delicious foods, but they also play a vital role in health by protecting the body against oxidative stress.1

What is oxidative stress?

Everyone’s heard of oxidative stress, but what exactly does that refer to? Oxidative stress occurs from damage caused by free radicals. Free radicals are unstable molecules that have lost an electron from either normal body processes like metabolism, reactions due to exercise, or from external sources like cigarette smoke, pollutants, or radiation.1
Now electrons don’t like to be alone. They like to be in pairs.
So do free radicals suck it up and leave one of their electrons unpaired?
Nope. They steal an electron from another healthy molecule, turning that molecule into another free radical and, if excessive, wreak havoc in the body and its defense system.
Immune cells are particularly vulnerable to oxidative stress because of the type of fat (polyunsaturated) that they have in their membrane.2 So high amounts of oxidative stress over time can be especially detrimental to immune system.

What are antioxidants?
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Antioxidants are the heroes that can break this cycle. And there’s not just one antioxidant. Antioxidants refer to a whole class of molecules (including certain vitamins, minerals, compounds found in plants, and some compounds formed in the body) that share the same goal of protecting the body and the immune system against oxidative stress.2 But different foods contain different antioxidants, and each antioxidant has its own unique way of supporting that goal.  

6 antioxidants for oxidative stress protection + immune health

1. Vitamin C
Vitamin C is a powerful antioxidant that also contributes to immunity. It works by readily giving up one of its electrons to free radicals, thereby protecting important molecules like proteins, fats, and carbohydrates from damage.3 Vitamin C is a water-soluble vitamin, which means storage in the body is limited, and consistent intake of this nutrient is vital. Research shows that not getting enough vitamin C can impact immunity by weakening the body’s defense system.3 Vitamin C is found in many fruits and vegetables, including strawberries, bell peppers, citrus, kiwi, and broccoli. The benefits of vitamin C’s antioxidant capabilities are more than just internal. Benefits are also seen when a concentrated source of this antioxidant is applied to the skin. For example, topical vitamin C serums are often recommended by dermatologists and estheticians to help protect the skin from sunlight and address hyperpigmentation.4

2. Epigallocatechin 3-gallate (EGCG)​

3. Glutathione
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​Glutathione is a powerful antioxidant that the body actually makes internally from three amino acids (AKA building blocks of protein): cysteine, glutamate, and glycine.6 Not only does this antioxidant protect the body against oxidative stress, it also supports healthy liver detoxification processes.7 Glutathione levels naturally decrease with age, and lower glutathione levels in the body are associated with poorer health.8 Since it takes all three of those amino acids to form glutathione, ensuring that the body has adequate levels of all three is vital. Cysteine is the difficult one. It’s considered the “rate-limiting” step in this equation, since it’s usually the one in short supply, and glutathione can’t be formed without it.6 Cysteine contains sulfur, so foods like unprocessed meat, garlic, and asparagus are great choices to support cysteine levels. Like cysteine, the compound N-acetylcysteine (found in supplements and often labeled NAC) can also be used to support the body’s glutathione levels.6

5. Vitamin E

Vitamin E is a fat-soluble vitamin, meaning it’s best absorbed with fat. It acts as an antioxidant by stopping the production of free radicals from forming when fat is oxidized, or burned.10 Vitamin E is found in nuts and seeds (almonds, sunflower seeds, and hazelnuts) as well as green leafy vegetables. Vitamin E also plays a role in heart, eye, and cognitive health.10 

6. Quercetin
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Quercetin is one of the most well-studied flavonoids, or plant compounds, typically found in onions, kale, broccoli, apples, and tea. Quercetin acts as a free radical-scavenging antioxidant, helps inhibit oxidative stress, and supports a healthy immune response.11

What’s the bottom line?
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​Antioxidants are a crucial part to any healthful diet. They help protect the body from damage caused by oxidative stress and support immune function. There are many more antioxidants that are beneficial to health than those listed here. The best way to ensure that you’re getting enough antioxidants from the diet and supporting the antioxidants the body makes on its own is to consume a diet high in plants like fruits, vegetables, nuts, seeds, and legumes.

References

1. Pizzino G et al. Oxid Med Cell Longev. 2017;2017:8416763. 
2. Knight JA. Ann Clin Lab Sci. 2000;30(2):145-158.
3. Carr AC et al. Nutrients. 2017;9:1211.
4. Al-Niaimi F et al. J Clin Aesthet Dermatol. 2017;10(7):14-17.
5. Forester SC et al. Mol Nutr Food Res. 2011;55(6):844-854.
6. Minich DM et al. Nutrients. 2019;11:2073.
7. Pizzorno J. Integr Med (Encinitas). 2014;13(1):8-12.
8. Glutathione. Webmd.com. https://www.webmd.com/vitamins-and-supplements/glutathione-uses-risks. Accessed August 19, 2020.
9. Hewlings SJ et al. Foods. 2017;6(10):92.
10. Vitamin E fact sheet for health professionals. Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/. Accessed August 25, 2020.
11. D’Andrea G. Fitoterapia. 2015;106:256-271.