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"What else should I not do when getting Botox?" "Can I do anything with my diet to help prolong my Botox?" I recently hosted a Botox party at my studio and included a nutrition talk that connected the two topics. It was such a great success and I learned to much preparing for this party!!!! When I sat down and researched what nutrition do people have to look at when they are getting or have Botox, several things came up. Outline What not to do Vasodilators What to do Zinc with Botox Important note Conclusion What not to do To avoid when getting Botox: -Alcohol -Caffeine -Exercise -Rubbing injected area -Blood thinners -Sun exposure First thing I noticed were things to avoid the day of and after getting Botox were vasodilators; the alcohol, caffeine, and exercise. Blood thinners and vasodilators have similar overlapping effects. Blood thinners prevent blood clots creating an improved blood flow, vasodilators dilate the cells which increases blood flow. 2. Vasodilators Vasodilators are things that expand blood vessels. When relating this to Botox, this means it increases the blood flow near the surface of your skin and can cause the small punctures from the needly to continue to bleed and increases the chances of bruising. The platelets in your blood are not activated and the cells are not signaled to stop the bleeding. Now, alcohol, caffeine and the others will not impact the effectiveness of Botox but are specifically talked about in the avoidance category for the healing process and potential bruising. 3. What to do One nutrient stood out during my search and that was ZINC! This sheet was given to customers/clients/members of those who participated in the Botox party at Club Pilates. 4. Zinc with Botox Because zinc helps in wound healing it is said to help in the healing process of the injections and may also prolong the effects of Botox. In 2012, a study showed that patients who took 50mg of zinc with Botox increased their lasting effects by 30%. Link of data provided below. BB Aesthetics talks about how Botox requires the need of zinc to connect with the tissue. Link below. The overall recommendation was to obtain appropriate amount of zinc from food sources. This would be including cereal fortified with zinc, red meats, and nuts into your diet. These are more everyday foods, however a food group that has impressive amount of zinc is seafood, this is just not as common in a daily diet. The seafood options include oysters, crab, shrimp, or lobster. Looking at supplementation, the kind of zinc to look for in the ingredients are zinc gluconate and zinc citrate. This is because the absorption amount of zinc is higher in these kinds. Specifically, zinc gluconate absorption rate was found to be 60.9% and zinc citrate was 61.3% per research. The next absorption rate drops to 49.9% with zinc oxide. Link of data provided below. 5. Important Note Speak with your medical provider before taking zinc supplements. This is a recommendation as there is a toxicity level for zinc. Zinc supplementation should not be taken for prolonged periods of time. 6. Conclusion Think food over supplementation first. When speaking with a dietitian, they can understand your daily intake of zinc with a diet recall or food diary. They can give an individualized recommendation on how to adjust your zinc intake. Video link below of the Botox party! https://youtube.com/shorts/rX75Zl1Rg4U?si=5h4Z8alCvMKUFuuz Thanks to Gorg and Club Pilates for a great day. For more information: Taking Zinc to Make Your Botox or Dysport Last Longer - BB Aesthetic Medical Spa Your Guide to Zinc | Natural Factors USA

"Okay, so how much water should I drink in a day." Outline How much water do I need to drink? How do I know if I'm dehydrated? Why is this important? Can some drinks dehydrate me? Conclusion How much water do I need to drink? There isn't a completely straightforward answer to this as you would think. Overall, the recommendation from the Academy of Nutrition (the government of dietitians as I like to describe it as) is for 8 glasses of water a day. It is based on... age, weight, climate, activity amount, and your health. Let's dive in: Body Size and Weight: One calculation most dietitians use is 1ml per kcal. As an individual weighs more, their calorie needs may increase, creating an increase in water needs. Climate: Climates characterized by high temperatures, low humidity, high altitude, or extreme weather conditions can increase the risk of dehydration and require someone to increase water intake. Activity Level: If you're physically active you'll likely need more water to replace fluids lost from sweat during the exercise. Health Conditions: Certain medical conditions such as kidney disease or diabetes may require adjustments to your fluid intake. Pregnancy or Breastfeeding: Pregnant or breastfeeding individuals typically need more water to support the increased demands of their bodies and the needs of their growing baby or infant. 2. How do I know if I'm dehydrated? Things to look for include: Feeling Thirsty Urine Color: The color of hydration is a pale yellow, while dark yellow or amber-colored urine may indicate dehydration. Chapped Lips Dry Skin You want to pay attention to how your body is telling you you're dehydrated. My biggest factor is when I have dry lips! 3. Why is this important? Staying hydrated is crucial for overall health, as water is essential for various bodily functions, including regulating body temperature, transporting nutrients, removing waste, and lubricating joints. 4. Can some drinks dehydrate me? Some drinks like alcohol, coffee, fruit juice, salty drinks, and sugary drinks may dehydrate you depending on how much you drink. This is where moderation is important. 5. Conclusion Fluid needs are individualized. The easiest base is to have about 8 glasses a day. This fluid goal does not always have to be water but can come from other fluids too. Things like sugar-free drinks, flavored water, sparkling water, herbal teas, or even foods with high water content, such as fruits, vegetables, and soups. I have clients get really creative with this when they struggle to drink water throughout the day. Ask your doctor and dietitian for the proper fluid intake you need to keep you hydrated and healthy.

Outline 1.     What are organic foods? a. Organic foods’ impact on society 2.     Regulation of Organic Foods a. Guidelines b. Standards c. Labeling of organic foods 3.     Fertilizer used for organic and non-organic foods 4.     Pesticides- organic vs non-organic 5.     Bonus: antibiotics with food! 6.     Conclusion 1.     Organic foods The Impact The organic food industry has benefitted from the increase in interest and demand of organic foods due to trends and new preferences. The retail sales have gone from $1 billion to $57.5 billion within 31 years, 1990 to 2021. 2020 alone showed a total of 6% retail sale for organic foods, when 2011 was 4.2%. There can be a stigma around organic vs non-organic as we have seen on social media. Organically grown foods cost ~15-50% more due to the smaller crop yields, increased labor needs, and increased cost to become certified. 2.     Regulation of Organic What is regulated with organic foods? What is behind the meaning of the organic labels on foods? 3.     Fertilizer What is synthetic fertilizer? Synthetic fertilizers are chemically manufactured material that has nutrients for plants. The goal of these is to help growth the plant using phosphorus, potassium, and nitrogen. The government may regulate these by limiting the amount. Organic fertilizers uses animal materials to help the plant and soil. The animal contents may include parts such as the digestive tract of the animal, the manure which is from animal feces and urine, and the compost and digestion remains of the animal. The way organic farms do this is by using an organic fertilizer that feeds that soil, rather than the synthetic ones that feeds the plant. Organic fertilizers affect the plant directly and indirectly, and synthetic fertilizers affect the plant directly. 4.     Pesticides The big debate Media has given conventional foods a bad rap for their use in pesticides claiming that any use of pesticides is harmful. But that’s not really the case. Pesticides by definition, are substances that destroy insects and harmful organisms that could injury plants or animals. Why are pesticides even used in the first place? These aid in decreasing mold growth, increasing crop yield, create a more affordable price of fruits and vegetables for the public, and help prolonging the self-life of food. Organic crops may have some synthetic pesticides due to cross-contamination from wind and ground water, but this amount is lower than conventional crops. The pesticide amount is regulated by the United States Environmental Protection Agency, also known as EPA, the USDA, and the US Food and Drug Administration, also known as the FDA. There is a legal limit of residue allow in food and on the foods (on the foods meaning on the surface of food that can be washed away when cleaning your produce). They describe this amount using verbiage of ‘tolerance’. Of note, companies submit scientific studies for the EPA to review to establish this tolerance. The pesticide will not get approved or will be required to have an action to reduce the risks if the studies suggest children may be harmed. You can find more information on food safety from the United States Government Food Safety website and the Centers for Disease Control and Prevention Food Safety website. For more information on the regulation of pesticides and chemicals in foods and crops: EPA's website. 5.     Bonus: Antibiotics in Food Marketing to facts. Although packaging will promote that their food item does not have antibiotics, it is important to note that all foods have this standard. All animal owners are required to guarantee that the animal products are drug-free before they are used as food. This does not mean all animals are never treated with antibiotics because they get sick just like humans do. They need medicine to become healthy and survive an illness. The bad side of this is that when an animal is treated repeatedly with antibiotics, it can decrease the susceptibility of using the medicine correctly. The bacteria within the animal can create a resistance to the medication and may not be killed by the medication anymore. The fear marking has led to society is that this resistant bacterium can go from the animal to humans which is why ‘you should eat organic’ and the positive that ‘organic food specifically does not have antibiotics. But what happens if an animal has had to be on antibiotics? There are strict rules on how to go about using an animal who has had a previous antibiotic history when using them for future human consumption. This includes implementing a period of time to allow the drug to leave the system of the animal. Products that test positive for antibiotics remains do not enter the food chain. This is done for eggs, animals, and includes milk. Other than the creation process and packaging, the USDA also strictly regulates a testing action. This test is for meat, eggs, poultry, and milk. This really makes sure that there is no antibiotic residue left in the products. Link of the testing process: (https://www.fsis.usda.gov/sites/default/files/media_file/2021-04/10800.1.pdf). Again, remember all foods, organic or not, must be antibiotic free when created, processed, and packages for human consumption. 6.     Conclusion Whether to eat organic or not will simply be up to you, your priorities, and your financial situation. Eating organic does not have significant changes to your nutrition. Resources: https://www.uptodate.com/contents/organic-foods-and-children?source=history_widget For more information: Organic foods: Are they safer? More nutritious? - Mayo Clinic