Even though people have been using apple cider vinegar (ACV) for centuries, in 2020, sales skyrocketed. Apple cider vinegar hit #5 on the list of top-selling herbal supplement ingredients in the mainstream market. Fans say it can cure nearly everything that ails you, from weight gain and digestive issues to skin woes and lowering blood sugar levels.

Some people consume their daily dose of ACV in capsules and gummies, while others drink it straight (despite its sour kick and strong smell). With further studies needed to support its uses as an alternative therapy, you may be wondering, what’s all the hype? And is ACV worth it?

This article looks at the potential benefits, side effects, and how to use apple cider vinegar.

What is Apple Cider Vinegar?

Apple cider vinegar (ACV) is a type of vinegar made by fermenting sugar from apples. The fermentation process turns them into acetic acid, the main ingredient in vinegar.

ACV’s main health benefits may be due to the amount of antioxidant polyphenols (or plant chemicals) it contains due to the fermentation process. But, it’s also rich in probiotics, which may benefit the digestive system and gut microbiome.

Apple cider vinegar contains an insignificant amount of calories per serving, almost no fat, carbohydrates, or protein, and no fiber. So, potential health benefits aside, it’s a great way to add flavor to your foods without adding calories or extra salt.

The Health Benefits of Apple Cider Vinegar

Apple cider vinegar benefits range from being an antibacterial disinfectant to curing many bodily ailments. We’ve listed below the top 3 reasons people turn to ACV and the credibility of its claims.

Aiding weight loss
As mentioned above, ACV is very friendly to any diet as it has no carbs, fat, protein, or fiber (and very few calories).

One randomized, clinical trial showed that ACV might help with weight loss. The participants drank 1 tablespoon of ACV with lunch and dinner, and they also ate a diet that was 250 calories less than their daily estimated requirements.

The people in the ACV group lost an average of 8.8 lbs over 12 weeks. While the participants who did not receive ACV only lost 5 lbs over the 12 week study period. The researchers also found that ACV decreased cholesterol levels.

Reducing cholesterol

High cholesterol is nothing to play with as it can increase your risk of a heart attack and stroke. Some evidence suggests that taking apple cider vinegar could help lower both total cholesterol and triglycerides for some people.

In the 12-week study, researchers found that participants who took ACV not only lost more weight than those who took a placebo, but they had lower triglycerides and total cholesterol.

They also had significantly raised levels of high-density lipoprotein (HDL) cholesterol. Doctors sometimes refer to HDL cholesterol as “good cholesterol” because it can help lower the risk of heart problems.

Lowering blood sugar levels

High blood sugar levels can lead to a number of health problems. Some small studies suggest that consuming apple cider vinegar may help improve blood sugar control.

A review of several small clinical trials found that people who consumed apple cider vinegar for 8 to 12 weeks experienced small reductions in their blood sugar levels.

Please keep in mind that ACV won’t cure diabetes, and it shouldn’t take the place of any medications for diabetes.

The Bottom Line on Apple Cider Vinegar

Apple cider vinegar has been linked to certain health benefits, but we still need more research and evidence to support these claims.

Like any vitamin or supplement, ACV may have benefits, but it won’t replace a healthy lifestyle, so don’t give up your gym membership and remember healthy eating habits are key for your physical AND mental well-being!

Overall, ACV is generally safe when consumed in moderation – no more than 1 to 2 tablespoons daily. But, as with everything, there are potential downsides to taking ACV, including:

• Tooth enamel erosion
• Esophageal burns
• Gastrointestinal distress and acid reflux
• Worsened chronic kidney disease

The safest way to consume apple cider vinegar is to use it in small amounts in food and dressings.

You can also try mixing 1 teaspoon of vinegar with at least 8 ounces, or a glass, of water. Take it no more than twice a day. If you find the taste unpleasant, you may want to dilute it further.

Apple cider vinegar may interact with some medications, and we always recommend having a discussion with your doctor about anything you take, even if it’s something as natural as vinegar.

 

If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.

Do you leak a little urine when you sneeze, laugh, or cough? Don’t worry, you’re in good company.

Pelvic floor dysfunction is common and can happen to anyone. In fact, it’s estimated that about 1 in 4 women experience pelvic floor disorders, and that number doubles by the time women are over 80 years old! 

Men, on the other hand, are less affected (only about 16% of men may suffer from pelvic floor dysfunction), but it can still happen to them too.

The good news? There are quick, at-home ways you can strengthen your pelvic floor and find relief from pain or discomfort. 

Of course, we always believe consulting with your gynecologist (or speaking with a pelvic floor therapist) is a good place to start. However, go ahead and keep reading to learn more about pelvic floor dysfunction and how you can strengthen yours in only 10 minutes a day!

What is the Pelvic Floor?

The pelvic floor is a group of muscles and connective tissues located between the pubic bone and tailbone. In all people, the pelvic floor supports and stabilizes the pelvic organs, which include the bladder, urethra, intestines, and rectum. In women, the pelvic floor also consists of the uterus, cervix, and vagina.

What Does Your Pelvic Floor Do?

The pelvic floor is composed of several muscles that work together to support your bladder, urethra, rectum, anus, prostate, uterus, cervix, vagina, and intestines. It has many important jobs, including:

• Squeezing and relaxing so you can control when you pee, poop or pass gas
• Helping with blood flow and vaginal contractions during sex and orgasm
• Supporting vaginal delivery during childbirth
• Helping you get an erection and ejaculate during sex
• Stabilizing your hips and trunk
• As you can imagine, the strength and flexibility of your pelvic floor can affect not only your health but also your quality of life.

What is Pelvic Floor Dysfunction (and is it common)?

Pelvic floor dysfunction (PFD) is a broad term that describes any condition that affects the muscles and nerves of the pelvic floor. 

Pelvic floor dysfunction can occur with pregnancy, vaginal delivery, menopause, surgery, repeated heavy lifting, prolonged sitting, chronic coughing, constipation or diarrhea, excessive weight gain, or other conditions that create pressure on the abdomen.

The most common symptoms are:

• Frequent urination
• Constipation
• Leaking stool or urine (incontinence)
• Painful urination
• Painful intercourse
• Feeling pain in your lower back with no other cause.
• Feeling ongoing pain in your pelvic region, genitals or rectum — with or without a bowel movement.
• Prolapse (sagging) of the uterus or vagina
• Rectal prolapse (sagging) for men

Benefits of Strengthening Your Pelvic Floor

Like any other muscle in your body, when your pelvic floor muscles are strong, they’ll be able to better support your pelvic floor organs. Plus, researchers have found that improved pelvic floor function improves quality of life. 

Here are some of the many benefits to strengthening your pelvic floor:

• Improved bladder control
• Reduced lower back pain
• Improved sexual function
• Increased core stability
• Improved posture
• Prevent prolapse as you age
• Reduced risk of stress incontinence (when urine leaks out when you cough, sneeze or laugh) or overactive bladder (the need to go to the toilet frequently)
• Better muscle tone in your bottom, hips, and thighs

Exercises You Can Do to Strengthen Your Pelvic Floor in 10 Minutes Per Day

If you’re like most women, you’ve probably heard of Kegel exercises. You perform them by lifting and holding and then relaxing your pelvic floor muscles.

You can activate your pelvic floor anytime, anywhere. You don’t need equipment or a gym membership. But, the exercises can take a little time to learn properly, so we recommend setting aside some time each day in the privacy of your home to practice your pelvic floor exercises.

Kegels are safe, but we do recommend talking with your doctor if you’re having trouble doing these exercises, aren’t seeing results, or feel any discomfort. 

Also, it’s important to know that Kegels aren’t for everyone. If your muscles are already tight, then these exercises can do more harm than good. Please speak with your gynecologist or a pelvic floor therapist for evaluation and treatment.

This quick, 10-minute routine includes three different sets of exercises to help you strengthen your pelvic floor:

Basic Kegels
Position yourself comfortably, whether sitting or standing and be sure to maintain the normal inward curve of your lower spine. Identify and then activate your pelvic floor muscles with a lift and squeeze motion. Do 10 repetitions. Breathe normally and completely relax your pelvic muscles between each set.

Bridge
The bridge exercise is great for your glutes, but can also help you strengthen your pelvic floor muscles. Lie on the floor with your back flat against the ground and your knees bent at a 90-degree angle. Your feet should be flat on the floor and place your arms at your side, palms facing down. Pushing through your heels, raise your hips off the ground by squeezing your glutes, pelvic, floor, and hamstrings. Pause for a few seconds and return to the starting position. Do 10 repetitions. 

Bird Dog
Get on your hands and knees, positioning your wrists under your shoulders and your knees under your hips. Ensure your back is as straight as possible. Brace your core muscles and draw your shoulder blades back down toward your hips.

At the same time, straighten and lift your left leg and right arm, keeping the rest of your body in a neutral position. Hold for a few seconds.

Lower your arm and leg back down to their original position. Repeat the move with the opposite extremities. Do 10 repetitions per leg.

 

Worried about your pelvic floor? If you feel you are suffering from PFD symptoms reach out to your gynecologist. This is becoming a common need and many gynecological practices have  Pelvic Floor Therapists in their offices for you to schedule with. We believe this type of education helps you get back to living fully again!

You may recognize Presley from your recent visits to Exceed. Her cheerful and knowledgeable presence has brightened up patient visits since she joined us as a Registered Nurse in August of 2021.

Presley is most looking forward to educating patients about many of the lesser-known health benefits of hormone therapy.

Prior to her time with EHS, Presley worked extensively in urologic nursing and also has experience in intensive care and post-intensive care units. Traveling nursing is another part of her medical practice history.

Presley studied nursing at Northeast Mississippi Community College and graduated in 2015. She received her B.S in Nursing in 2021 and recently earned her Master’s in Nursing, both from Walden University. She completed her Nurse Practitioner and full-practice licensing as of March 2022.

When she’s not at work, Presley can be found spending time with her dog, Grayton, enjoying time with her family, or working out.