Prostate cancer statistics show it is the second leading cancer among men (behind skin cancer). It is most commonly diagnosed in men over age 65, but the risk especially increases past age 50. As with any modern disease, it’s important to understand prostate cancer risk factors, screening guidelines, and lifestyle changes that may help with prevention.

We’ll cover some of the basic facts about prostate cancer risk below.

7 Prostate Cancer Risk Factors All Men Should Know

A cancer risk factor is anything that increases your chance of developing the disease. A risk factor—or even several risk factors—does not mean they will cause cancer. But by understanding our risk factors, we can address problems early and help prevent those we have control over.

Below are the biggest prostate cancer risk factors.

1. Age

Over 80% of prostate cancer diagnoses occur in men who are age 65 or older. Men over age 50 (or by age 40 or 45 if they are high risk) are encouraged to talk to their doctor about screening.

2. Family History

If a man’s father, brother, or son has been diagnosed with prostate cancer, their risk is two to three times higher than average. The risk increases more if other relatives are also diagnosed.

Familial prostate cancer (when prostate cancer runs in a family) can happen due to a combination of lifestyle choices and genes. Prostate cancer running in a family happens about 20% of the time.

It’s rare for prostate cancer to be caused by gene changes passed down through a family, although that could be the case if a man has:

• Three generations of his family (on the same side) diagnosed with prostate cancer
• At least three first-degree relatives who were diagnosed
• Two or more close relatives on the same side diagnosed before age 55

3. Ethnicity

For unknown reasons, African American men are more likely to develop prostate cancer earlier and more aggressively compared with white men. Prostate cancer also happens most frequently in North America and northern Europe, although it is increasing in other populations as they become more sedentary and eat a less nutritious diet.

4. Diet and Lifestyle

Studies that examine connections between cancer and diet have suggested a possible link between prostate cancer and eating choices. Obesity is also linked to prostate cancer and many other cancers.

This is a risk factor that men may be able to control by making smart changes to their diet and lifestyle behaviors.

5. Men with HBOC

Hereditary breast and ovarian cancer (HBOC) syndrome is most commonly discussed in relation to women, as it is linked to the mutations BRCA1 and BRCA2 genes that increase the risk of breast and ovarian cancers. But men can also have HBOC.

Men with HBOC have a greater risk of both breast cancer and an aggressive type of prostate cancer. For this reason, they are encouraged to begin screening at an early age.

6. Being Exposed to Agent Orange

Agent Orange was a tactical herbicide used by the United States military during the Vietnam War. According to a 2013 study by the Portland VA Medical Center and Oregon Health and Science University, veterans exposed to the substance have a higher risk and are more likely to develop the aggressive form of prostate cancer.

Anyone who may have been exposed to Agent Orange should talk to their doctors.

7. Having Genes that May Be Linked to Prostate Cancer

Certain genes may increase the risk of getting prostate cancer, although none are known to directly cause it. Those genes include:

• HPC1
• HPC2
• HPCX
• CAPB
• ATM
• FANCA

It will take time before we can truly use this information for prevention or early detection. Perhaps in the future, we will have better genetic testing for prostate cancer risk.

Can Lifestyle Choices Affect Prostate Health?

Based on the current research, here’s what we know about the link between diet/lifestyle and prostate cancer risk:

• Eating foods that are high in unhealthy fats—especially animal fat—may increase risk.
• Consuming many fruits, vegetables, and beans and legumes may decrease risk.
• The nutrients zinc, calcium, magnesium, pantothenic acid, vitamin E, alanine, and glycine may play important roles in supporting the prostate and its functions.
• Maintaining a balanced lifestyle (such as a healthy weight, staying physically active daily, avoiding excess refined sugars and junk foods, and decreasing stress) may help in reducing overall cancer risk.

Screening may also be important, although it depends on many factors. The digital rectal examination (DRE) and PSA blood test are the two most common screening tests for prostate cancer. The guidelines for screening have changed throughout the years, so it’s best to consult with your doctor based on your personal risk.

Oats are whole grains that contain a type of soluble fiber called beta-glucan, which also helps lower cholesterol. Research has shown consuming beta-glucan from oats might lower total cholesterol by five percent and LDL cholesterol by seven percent.

There are many ways to get oats into your diet. You can enjoy oatmeal or oat-based cereal in the mornings, bake muffins or pancakes with oat flour, add them to smoothies, or have some rolled oats with yogurt and fruit.

3. Barley

Like oats, barley also contains high amounts of beta-glucan soluble fiber. In addition, whole grains overall have been tied to a lower risk of heart disease and stroke. Just make sure you are consuming your grains whole, when the grain is still intact. That way, you’ll be getting the whole plant with all its beneficial vitamins, minerals, and fibers.

Barley can be used in:

• Soups and stews
• Breakfast porridges
• Salads
• Side dishes
• Baked goods (as a flour)

4. Avocados

Avocados are a powerhouse of healthy fats. They’re a great source of both monounsaturated fatty acids (MUFAs) and fiber. Both have been linked to healthier HDL “good” cholesterol and lower LDL cholesterol.

Some people love eating avocados on their own. If that’s not your style, you can enjoy them in salads, on sandwiches, on toast, or in a homemade guacamole recipe.

5. Nuts

Like avocados, nuts are another great source of MUFAs. Tree nuts like almonds, cashews, Brazil nuts and pecans have been shown to improve blood cholesterol.

Walnuts also contain omega-3 fatty acids, which are heart-healthy. A recent study found that adding walnuts to the diet of those with a heart attack history reduced the risk of heart complications.

6. Olive Oil

Using vegetables oils like olive oil instead of fats like shortening, butter, or lard can help lower LDL cholesterol. Try using olive oil in sautés and salad dressings or as a butter substitute.

7. Fatty Fish (and Other Omega-3s)

Omega-3 fatty acids can lower triglycerides (a type of fat) in your bloodstream, helping to protect the heart by reducing blood pressure and decreasing the risk of blood clot development. Fatty fish is a great source of omega-3s.

For these reasons, the American Heart Association recommends eating fish at least two times per week in place of other meats. The best omega-3 fatty fish sources include:

• Tuna
• Salmon
• Herring
• Trout
• Mackerel

If you exclude fish from your diet, plant-based sources of omega-3 include walnuts, chia seeds, and flaxseeds, although the amounts are much smaller. Omega-3 supplements can also help.

8. Fruits

Many fruits contain pectin, which is another soluble fiber that helps lower LDL cholesterol.

Citrus fruits like oranges as well as apples, plums, guavas, and pears are all high in pectin. Softer fruits like strawberries, grapes, and cherries also contain pectin, but in smaller amounts.

9. Soy

Soybeans are legumes, but they get their own category since there are so many ways to eat soy, including as tempeh, tofu, or whole as edamame. Analyses show eating 25 grams of soy protein per day may lower LDL cholesterol by around five to six percent.

10. Vegetables Rich in Soluble Fiber

When looking at cholesterol-lowering foods, we can’t forget the power of vegetables! Besides many having great sources of soluble fiber, vegetables are also rich in antioxidants and other vitamins and minerals your body needs to thrive. Some vegetables like carrots, potatoes, eggplant, and okra are also high in pectin, the cholesterol-lowering fiber.

Adding more vegetables to your diet adds bulk and nutrition without too many added calories. Focus on a good variety of leafy greens and colorful vegetable options.

11. Plant Sterols and Stanols

Sterols and stanols are substances naturally found in plants that help prevent your body from absorbing cholesterol. Sterols and stanols have been added to many food products and are available as supplements. You can find them added to chocolates, orange juices, granola bars, and more.

Although it’s usually best to get substances like this directly from the whole food source, supplementation from other food products can also be helpful in reducing LDL cholesterol. Just make sure any sterol- or stanol-fortified food you choose has a decent nutritional profile.

12. Whey Protein

Research has shown supplementing with whey protein—which is the protein found in dairy products—can lower total cholesterol, LDL cholesterol, and blood pressure. If you can tolerate dairy, you might want to try adding a high-quality whey protein powder to smoothies or baked goods.

13. Fiber Supplements

Ideally, you would get all your soluble fiber from high-fiber foods. However, sometimes supplementation can provide additional fiber to fill in the blanks. Psyllium can be a good fiber supplement to your diet if you need some extra help.

• Cortisol
• Aldosterone
• Adrenaline
• Norepinephrine
• And more

These hormones are necessary to regulate various physiological activities in your body. They help you react to stress, fight inflammation, regulate blood pressure, control metabolism, support your immune system, and so much more.

Excess stress can take a toll on your adrenal glands over time, which can make it harder to handle stress and other daily pressures.

Adrenal Fatigue and Adrenal Insufficiency

Sometimes, adrenal glands can produce too many or too little hormones:

• If the adrenals are not making enough hormones, it’s known as adrenal insufficiency, also known as Addison’s disease. This is rare.
• On the other hand, Cushing syndrome is more common and can occur when the adrenal glands are producing too much cortisol for a long period of time.

Dysfunction of the adrenal glands can create hormonal imbalances that lead to issues like extreme fatigue, low or high blood pressure, nausea, abdominal pain, salt cravings, anxiety, insomnia, and weight loss or weight gain.

Adrenal fatigue is also a popular theory surrounding adrenal health. Naturopathic and alternative medicine experts describe adrenal fatigue as the adrenal glands functioning below their necessary level. This may be caused by long periods of intense stress or illness.

Adrenal fatigue symptom descriptions have included feeling tired all the time, salt and sugar cravings, digestive issues, and more.

How to Care for Your Adrenal Health Through Lifestyle

The most common natural approach to supporting your adrenal health is a well-balanced diet and ingesting the right vitamins and minerals.

Foods to Eat

The adrenal fatigue diet focuses on eating whole foods like:

• Colorful vegetables
• Low-sugar fruits
• Nuts and seeds
• Lean meats, fish, and eggs
• Whole grains
• Beans and legumes
• And healthy fats

You should also stay hydrated throughout the day, look for ways to reduce stress, and move your body more through daily exercise.

Foods to Avoid

What you don’t eat for adrenal health matters, too. Limit or avoid the following as often as you can:

• Unhealthy fats
• Refined sugars and artificial sweeteners
• Processed, packaged foods
• Excess alcohol and caffeine
• Sodas
• Fast foods

Eating regularly and focusing on whole foods will help keep your blood sugar stable, providing you with proper energy throughout each day.

Nutrients for Adrenal Health

The following nutrients are also important for supporting your adrenal glands:

• Folic acid: a B-vitamin necessary for DNA and RNA production and cell turnover.
• Pantothenic acid: crucial for the generation of glucose and synthesis of fatty acids, steroid hormones and more.
• Vitamin B-12: water-soluble vitamin needed for creating DNA and RNA, proper folic acid function, and keeping your blood and nerve cells health.
• Vitamin C: necessary for creating two hormones, norepinephrine and epinephrine, released by the adrenals.

The supplements ashwagandha and Rhodiola are also commonly used to nourish adrenal health.

The Bottom Line

Modern life is stressful, and your adrenal glands support you during times of stress. Ironically, too much stress and strain on your body can make it harder for your adrenals to do their job. Thankfully, you can support them daily by remembering to put you and your health first.

See some more healthy recipes for kids and families here.

You can rotate them on a regular basis and have favorites often. This will reduce decision fatigue for each meal and snack. Plus, it will make grocery shopping simpler.

2. Getting Everyone Involved in Meal Prep

Ask the kids to help out with dinner tonight or prepping their lunches for the next day. Give everyone a role so they can see what goes into the meals—and that preparing them can be fun! Not only will it bring everyone together, it helps teach kids about making healthy meals early in life.

3. Making Exercise Fun and Accessible

Healthy families prioritize exercise because they understand how important it is. That being said, exercise doesn’t have to be a huge daily ordeal. Spending just 20 minutes being active can make a huge difference.

Try going for walks as a family in the evening, playing sports together, or following a group workout video. If the kids enjoy being active, perhaps encourage them to try out for school sports teams they are interested in. If you need more ideas, check out these family fitness tips.

4. Not Going Hungry

When you’re busy, you can sometimes forget to eat regularly. Then, when you do slow down and notice your hunger, you’re tempted to grab (and overeat) the most convenient thing nearby. And usually, that’s fast food or something packaged.

Instead, prioritize quick and regular healthy meals and snacks. Snacking can be particularly helpful for growing kids who need more fuel. Give them plenty of access to healthy options that will give them a steady source of energy each day.

5. Communicating Regularly (Preferably Over Dinner)

Having a healthy family is about emotional health as much as the physical. Encourage time together in the evenings and on weekends as much as possible. If you can, eat dinner together a few nights a week so you can catch up on each other’s days. This could also be playing a game together, reading together, or something else that creates a sacred family time.

6. Making Healthy Habits Routine

It’s easier to create healthy habits when they are set on the calendar. Plus, families can thrive on routines. Schedule a night for the kids to make dinner or for the family to go on a bike ride. Many healthy families are successful because they have built up the same routine each week and month. There’s less to think about and plan because it’s woven into their daily lives.

The Bottom Line

Healthy habits can take time to develop—especially when there are many people involved. Start small and look for little ways to make changes together. Also, be kind to yourselves. Life is busy when you’re a family. Things may never look perfect, but creating semi-routine healthy habits can help everyone improve their health, feel great day-in and day-out, and develop practices they can take with them for many, many years.

Most of us have sedentary jobs and get from place to place in cars, not on foot. This can make it very easy to get through a day with hardly any physical movement. But getting enough exercise is so important for good health. It can reduce your risks of chronic diseases like heart disease and osteoporosis.

Look for ways you can fit more exercise into your day. At least 30 minutes is the recommended amount, but you don’t have to do it all at once. For example, you could do 10-minute increments throughout the day.

Exercise also doesn’t have to be unpleasant. Think of activities you might enjoy, such as walking, biking, hiking, or yoga. Or, try these simple exercises you can do anywhere.

2. Eat More Fruits and Vegetables

Most American women don’t get near enough fruits and vegetables in their daily diets. But fresh produce contains the vitamins, minerals, and fiber you need to support a healthy weight and digestive system. Fruits and veggies are also low in calories and fat without any cholesterol.

If you’re not used to eating many fruits and vegetables, try out a few new ones each week. Search for recipes online that use ones you’re interested in. Often, cooking or preparing them in the right way is key.

3. Focus on Whole Foods

Eat as many natural, organic, whole foods as you can, like:

• Fresh or frozen fruits and vegetables
• Nuts and seeds
• Beans and legumes
• Whole grains
• Fresh meats, fish, and eggs

“Crowd out” any fast foods, sugar, or processed items you currently eat with more of the whole foods above. Again, finding simple but healthy recipes can help a lot.

The more whole foods you can eat, the better your chance of preventing diseases like heart disease, diabetes, and cancer, as well as reducing risk factors like high blood pressure, high cholesterol, and obesity.

Also, make sure you are eating often enough and getting enough healthy calories. Many women actually undereat for fear of gaining weight. However, this slows your metabolism—making it harder to lose weight—and can lead to unhealthy behaviors like binge eating. Worry less about calories and more about eating plenty of healthy, whole foods.

4. Sleep Enough

Just like eating well, getting enough sleep reduces your risk of chronic disease. Plus, it helps you make healthier choices throughout the day. Work up to 7-8 hours of sleep per night.

5. Be Safe in the Sun

Avoid staying in the sun too long without protection or proper sunscreen. Sun exposure increases your risk of skin cancer, even on cloudy or cold days. Women should also monitor any changes in their skin, such as irregular moles or freckles, and talk to their doctor about them.

6. Eat Mindfully

Mindful eating helps you slow down and enjoy each bite of your food. It reduces uncomfortable overeating as well as stressful feelings around food. Slow down with each meal or snack and take time to feel gratitude for your ability to access healthy food.

7. Make Time for Self-Care

Self-care is an often-neglected factor in women’s health. Many women are overworked and over-stressed. Make downtime for yourself a priority. Schedule it into your daily routine, even if it’s for a short time at first.

8. Quit or Avoid Smoking

The impact of smoking on women’s health is great. It increases the risk of heart disease, cancer, reproductive issues, and lung disease. If you currently smoke, take steps to quit.

9. Get Regular Checkups

All women should get these two exams:

1. The women’s wellness exam with a breast screening and Pap test every three years, or every five years if results have been normal and they are over the age of 40.
2. An annual physical with their primary care physician (PCP) that checks blood pressure, height, weight, and screens for cervical cancer.

These exams are critical for making sure all is well and checking anything serious early on. You can see other screening tests for women here.

The Bottom Line

Follow these women’s health tips to nourish your precious body and mind on a long-term basis. As a strong and powerful woman, you deserve to feel the best you can. That starts with caring for yourself each and every day.

Over time, plaque deposits can build up and prevent enough blood from moving through your arteries. Coronary artery disease is where plaque has narrowed or blocked these passageways. It increases the risk of a heart attack or stroke.

That being said, cholesterol itself gets a bad rap. Since your body does need some cholesterol, it’s important to know your numbers and the ratio of “good” to “bad” cholesterol in your system.

How to Know If You Have High Cholesterol

The problem with diagnosing high cholesterol is that it has no symptoms. You must go through a blood test to know for sure. You should have your cholesterol checked every four to six years after age 20, and possibly more frequently depending on family history and health status.

There are two main types of cholesterol:

1. High-density lipoprotein (HDL), which gathers extra cholesterol and transports it back to your liver.
2. Low-density lipoprotein (LDL), which moves cholesterol throughout your body and can build up in your artery walls.

“Lipoprotein” refers to a combination of cholesterol and the proteins that carry it through your blood. HDL is known as “good” cholesterol, while LDL is “bad” cholesterol based on how they act in your body. Your doctor will be looking for higher HDL numbers and lower LDL numbers.

The blood test will measure HDL cholesterol, LDL cholesterol, total cholesterol, and triglycerides, which are a type of fat in your blood. High triglycerides combined with low HDL or high LDL can mean an increased risk of a heart attack.

Understanding Normal Cholesterol Levels

Here’s what to know about the cholesterol numbers for total, HDL, LDL, and triglycerides.

Total cholesterol: an optimal number is less than 200 mg/dL.

LDL cholesterol:

• Optimal: less than 100 mg/dL
• Near optimal or above optimal: 100-129 mg/dL
• Borderline high: 130-159 mg/dL
• High: 160-189 mg/dL
• Very high: 190 mg/dL or above

HDL cholesterol:

• Low (which is a risk factor): less than 40 mg/dL
• Good: 60 mg/dL or higher

Triglycerides:

• Normal: less than 150 mg/dL
• Borderline high: 150-199 mg/dL
• High: 200-499 mg/dL
• Very high: 500 or higher mg/dL

Related: 5 Health Numbers to Know for a Healthy Heart

Can You Lower High Cholesterol?

The two main factors that contribute to high cholesterol are:

1. Genetics/family history and
2. Lifestyle.

It’s important to understand your family history and your related risk factors. However, lifestyle changes are crucial for supporting healthy numbers and avoiding high cholesterol. Here are some things you can do:

• Eat a largely plant-based diet with plenty of vegetables and fruits as well as beans and legumes, healthy fats, and whole grains.
• Limit the number of fried foods, fatty animal foods, fast foods, and refined sugars in your diet.
• Get daily exercise (aim for at least 30 minutes a day and try these simple exercises).
• Stop smoking (or don’t start) and avoid alcohol or drink in moderation.
• Maintain a healthy weight.
• Practice mindfulness and make lifestyle choices that help you manage stress.
• Consider nutrients that support cholesterol metabolism like choline, inositol, lecithin, chromium, niacin, and vitamin B-6 (found in Cholesterol Metabolism Factors™).

The Bottom Line

In most cases, lifestyle can have a significant impact on health numbers like cholesterol. Take care of yourself by getting yours checked and considering ways you can maintain healthy levels.

The percentage of obese kids and teenagers has increased more than three times since the 1970s, according to the Centers for Disease Control (CDC). This is a problem since obesity can have serious health complications. Childhood obesity can make it harder to support our kids' health—now and later in life. The time to start helping them make healthy changes is now.

Childhood Obesity Facts

Facts from the CDC show childhood obesity means a higher risk of:

• Developing chronic health conditions like type 2 diabetes, bone and joint issues, sleep apnea, and asthma.
• Having higher cholesterol and blood pressure than other kids, which are risk factors for heart disease.
• Being bullied, which can increase the chances of low self-esteem, isolation, and depression or anxiety.
• Being obese as an adult, further putting them at risk of chronic diseases and other physical or mental conditions.

Besides diet and physical activity, other factors that can contribute to childhood obesity include genetics, amount of sleep, metabolism, community safety, and childhood events. Genetics cannot be changed, but we can work to improve important other factors in our kids’ lives.

How to Support Kids’ Health at Any Age

Here are some things we can do to help kids develop healthy habits early in life.

Encourage Healthier Eating Choices

Most kids have busy schedules that include school, homework, friend and family time, and after-school activities. The food they eat can either fuel their day or make it harder to get through. A poor diet can not only lead to weight gain but also tiredness, crankiness, low energy, lack of focus, and more.

Help them with healthier choices like:

• Eating a well-balanced breakfast with healthy carbohydrates, protein, and fats, before school.
• Encouraging them to eat slowly and mindfully.
• Finding fruits and vegetables they like and adding those to meals or as snacks. Many kids are notoriously picky but serving more whole foods at home can help develop a taste for healthier options.
• Eating together as a family for dinner.
• Replacing white grains with whole grains, such as sprouted grain bread instead of white bread.
• Limiting sugar in meals, snacks, and sugary drinks. Read ingredient labels and avoid foods with high sugar content.
• Encouraging them to drink water instead of sodas.

You can also invite kids to help you in the kitchen. Let them be part of making a meal so they can get familiar with preparing fresh food.

If you need further help, consider talking with a nutritionist who can help in providing kid-friendly, healthy meals and snack ideas. You can also see more suggestions on our children’s health page.

Encourage More Physical Activity

Getting between 30 and 60 minutes of exercise every day is recommended. Unfortunately, kids have a lot of excuses to stay inactive these days. TV, video games, and smartphones or tablets are fun but very stationary.

You can start going for walks together as a family in the evenings or play physically active games together. Getting kids involved in household chores can also add more activity to their weekend days. Help them find regular physical activities they might enjoy outside of the house too, such as school sports.

Also, consider limiting static activities like TV to two hours per day on weeknights.

Talk to the Child’s School

If your child’s school encourages unhealthy habits on a regular basis, you might talk to the principal or their teacher. Bring some ideas for changes that could encourage better kids' health through more activity or healthier food options.

Ask Your Child About Their Lives

Let your child know they can talk with you openly. Lifestyle changes can be complex for anyone, and there are mental and physical factors involved. Communicate about why you are eating healthier and being more active. Let them ask you questions and be involved in the process.

The Bottom Line

Remember that good kids' health is about finding the right balance. It does not mean giving up everything they love but rather finding healthy foods and activities they can enjoy as much as junk foods and sedentary activities. They will be able to take these habits with them throughout childhood and well into adulthood.

The exact cause of psoriasis isn’t known. But according to the National Psoriasis Foundation, at least 10 percent of the population inherit genes that could lead to the development of psoriasis. These genes may alter how certain immune system cells act.

Only about 2-3 percent of people actually develop the condition, and it’s probably from a combination of genes and triggers.

We do know psoriasis causes faster-than-normal skin cell growth. The extra cells build up on the skin, creating the red and scaly patches. Treatment involves slowing down growth.

Common Psoriasis Symptoms

Psoriasis can look differently per person. Some common signs of the condition include:

• Red skin patches, sometimes covered by thick, scaly patches called plaques.
• Itchy, sore, or burning skin.
• Dry skin that can crack or bleed.
• Pitting or discoloration on the fingernails or toenails.
• Red and scaling on the scalp.
• Achy, swollen joints.

What Triggers Psoriasis?

“Triggers” are factors that make psoriasis symptoms worse, and just like symptoms, triggers can vary from person to person. Some common triggers may be:

• Smoking
• Stress
• Infections like strep throat or respiratory infections
• Skin injuries like scratches or sunburns
• Food allergies, sensitivities, or an unhealthy diet
• Cold temperatures
• Other autoimmune diseases
• Certain medications

You can keep track of triggers by noting what happened or changed right before each psoriasis flare-up. For most people, psoriasis goes through cycles where symptoms go away for a while and come back. Reducing triggers and caring for your immune health may help improve symptoms.

How to Reduce Psoriasis Causes and Symptoms

You can’t alter the genes that contribute to psoriasis, but certain procedures can help control flare-ups. Doctors may prescribe oral, topical, or injected medications for symptom control. Other than medical treatment, the following methods may provide relief.

Light Therapy

Also known as phototherapy, light therapy involves exposure to natural or artificial light. Several sessions per week may help reduce symptoms.

Avoiding Trauma to the Skin

In some people, psoriasis is triggered by injury or trauma to the skin. Taking good care of your skin can help reduce triggers.

Practice sun safety by wearing hats, clothing, and sunscreen to prevent sunburns outside. Protect your skin when working out, playing sports, or doing other activities to reduce cuts or wounds.

Avoiding Infections

Obviously, no one can avoid ever getting sick. However, infections are common psoriasis triggers and good hygiene helps. Reduce your chances of sickness by:

• Washing your hands often.
• Keeping any injuries clean and covered.
• Avoiding eating or drinking after others.
• Boosting your immune system with supplements and a good diet.

Reducing Stress

Stress tends to be a trigger with many autoimmune diseases, including psoriasis. Inflammation has been linked with emotional stress. You may be able to improve symptoms by adding more calm into your life.

Practicing yoga or meditation, doing more things you enjoy, talking with a therapist or friend, exercising more, and finding ways to work less are all good stress-reducing practices.

Eating a Well-Balanced Diet (and Avoiding Triggers)

A healthy lifestyle includes eating well. Plus, being overweight may make psoriasis symptoms worse. Support your body’s healing potential by:

• Eating more whole, high-fiber foods.
• Getting enough healthy carbohydrates, proteins, and fats.
• Avoiding common allergens like gluten, wheat, soy, fish, or dairy if they trigger symptoms.
• Cutting out sugars and processed foods.

The Bottom Line

The above tips can help support your immune system, which is good for everyone but especially important for those with autoimmune conditions like psoriasis. Healthy lifestyle changes may help reduce symptoms while also improving your overall health.

In contrast, superfoods provide many vitamins and minerals, antioxidants, phytochemicals, and fiber to keep your whole system supported. Some even contain functional properties that go above and beyond standard nutrition. Eating superfoods regularly ensures you are getting the nutrition you need to thrive.

Superfoods Don’t Counteract a Poor Diet

Although superfoods can greatly enhance your diet, it’s not enough to eat junk the other 90% of the time. A healthy diet should be made up of mostly nutritionally-dense options like superfoods. That being said, adding a few superfoods into your diet at a time can help slowly crowd out the unhealthy foods.

Top Six Superfoods to Include in a Healthy Diet

And now, here are some of the top superfoods to start eating regularly and promote good health.

1. Whole Fruits and Vegetables

Okay, so this encompasses a lot more than one superfood. The point is that whole, organic plant foods provide a wealth of vitamins and minerals your body needs every day. So, start by adding more of these to your day.

Focus on vegetables like:

• Broccoli
• Kale
• Spinach
• Cabbage
• Beets
• Mushrooms
• Onions
• Sweet potatoes
• Asparagus

And fruits like:

• Berries: blueberries, blackberries, raspberries and strawberries
• Citrus fruits
• Tomatoes
• Pumpkin
• Apricots
• Apples
• Avocados
• Cherries
• Grapefruit

2. Spirulina

Spirulina is a blue-green algae that many people use as a superfood supplement. As far as the benefits of superfoods go, it looks pretty good.

Spirulina provides protein, calcium, magnesium, iron, and other nutrients. It may also contain antioxidant properties and help support the immune system. It’s easy to add spirulina powder to smoothies, vegetable juices, and soups or salads.

3. Fatty Fish

Omega-3s are important for brain health and fighting inflammation in the body. They have also been shown to support a healthy heart and lower cholesterol levels.

Fatty fish like salmon, herring, and trout are good sources of omega-3s, making them popular superfoods. If you are vegetarian, vegan, or just don’t eat fish, you can get omega-3s from:

• Flaxseeds
• Chia seeds
• Walnuts
• Or seaweed or algae

4. Beans and Legumes

Beans and legumes are great plant-based sources of protein and fiber. Research has shown that beans may help reduce heart disease risk. Adding beans to any dish increases the overall nutrition while supporting heart and digestive health.

Start adding beans like garbanzo beans, black beans, kidney beans, or white beans to your meals. Green peas and lentils are also good options.

5. Nuts and Seeds

For further benefits of superfoods, include some nuts and seeds in your daily diet. Although they are calorie-rich, nuts and seeds provide healthy fats, fiber, and protein. Since they contain healthy monounsaturated fats, they may play a part in decreasing heart disease risk.

Enjoy nuts and seeds in:

• Smoothies
• Granola
• Cereal
• Oatmeal
• Salads
• Or simply have a handful as a snack

6. Chlorella

Like spirulina, chlorella is a blue-green algae full of superfood benefits. Chlorella contains a high volume of protein, vitamin C, iron, omega-3s, and other vitamins and minerals. This high concentration of nutrition deems it worthy of superfood status.

Unlike many of the whole foods listed above, chlorella cannot be digested by the human body unless it’s taken as a supplement. You can find it in extract, powder, capsule, and tablet forms.

The Bottom Line

As you can see, most superfoods are commonly found in local grocery stores. If you’re worried about getting enough in your daily diet, taking a trusted supplement like Organic Super Defense Food™ can help support a healthy diet and lifestyle. If you are not sure where to begin, start small by adding a few whole foods into your diet each week and working up from there.

Related: Surprising Things That Can Affect Your Immunity

Help Yourself to (Healthy) Hot Drinks and Soups

Chicken soup is a classic at-home natural remedy for cold. It provides liquids, electrolytes from the broth, and warmth to help break up mucus. The perfect formula for hydration and healing! If you don’t like chicken soup specifically, have a bowl of bone broth or veggie soup instead.

Hot teas are good for the cold, too. Try herbal tea with lemon and honey. The steam and warmth help open your breathing pathways and soothe a sore throat. Honey also has antiviral properties to help your body fight infection.

Blow Your Nose Correctly (and Often)

It’s a simple but effective solution. Blow your nose often to get rid of phlegm that can carry germs. Just make sure you are blowing the right way:

• Using your tissue, cover your nose and apply pressure to close one nostril, leaving the other open
• Blow gently through your nose to release mucus from the open nostril.
• Repeat on the other side of your nose.

Otherwise, blowing your nose too hard or with both nostrils simultaneously can send the mucus into your ears or back down your throat, causing ear aches and not helping you get rid of the junk.

Rev Up the Vitamin C

Contrary to popular belief, vitamin C has not been proven to prevent a cold. However, some studies show it may help shorten the length of a cold. It’s best to be consuming it daily—not just at the start of an illness. Vitamin C is also a crucial vitamin for immune health and function.

There are vitamin C supplements available, but it’s easy to get enough through diet, as well. Fruits and vegetables high in vitamin C include:

• Oranges
• Bell peppers
• Chili peppers
• Broccoli and cauliflower
• Strawberries
• Papaya
• Mango

Utilize the Power of Salt Water

Salt water can help with cold symptoms in two main ways:

1. Relieving a sore throat
2. Releasing nasal congestion

To help a sore throat, gargle half a teaspoon of salt dissolved in a cup of warm water a few times throughout each day. To help get rid of congestion, squirt a mixture of a cup of distilled water and ¼ teaspoon each salt and baking soda into one nostril at a time, letting it drain out. Do this a few times on each side.

Use a Menthol Salve Under Your Nose or on Your Chest

Menthol can help open up breathing passages and soothe a cough. Rub a mentholated salve under your nose or on your chest for some relief. (Just make sure you don’t consume it or put it in your nose!)

Eat Immune-Boosting Foods Daily

What you put in your body on a daily basis can boost your immunity, helping your body recover from colds and other illnesses faster. Focus on eating plenty of fruits and vegetables (especially those containing vitamin A and vitamin C), as well as healthy fats and proteins.

Remember, the best natural remedies for a cold focus on rest, hydration, and replenishment. Take care of your body so it can put up its best defenses against the common cold and anything else life throws your way.

Vitamin B6, also known as pyridoxine, is one of twelve B-vitamins your body needs to make energy and stay well. Specifically, vitamin B6 supports your body’s immune function. It promotes the creation of lymphocytes (white blood cells) and proteins that regulate immune protection. Getting enough vitamin B6 is one of the best ways to boost the immune system daily.

Vitamin B6 is found in many foods, such as fish, chicken, chickpeas and some vegetables, and can also be taken in supplement form.

3. Vitamin C

Many people are familiar with vitamin C as a cold remedy. But most don’t know why it’s important for immune health. Vitamin C supports many cellular functions vital to immune health. A deficiency in vitamin C can lead to decreased resistance against viruses, bacteria and other pathogens.

Many fruits and vegetables contain high amounts of vitamin C, including broccoli, kale, strawberries, oranges and bell peppers. Garlic is also a popular cold remedy that contains both vitamin A and vitamin C. Vitamin C supplements can also be helpful in cold and flu season and during times of high stress and low sleep.

4. Vitamin E

Vitamin E is a primary antioxidant in the cellular membranes of your body. It protects the cells from free radical damage and fights off bacterial and viral invaders. That makes it crucial for boosting and maintaining immune function. Optimal levels of vitamin C along with vitamin E can help enhance vitamin E’s immune-boosting qualities.

Vitamin E is common in dietary supplements for both overall health and immunity. You can also get vitamin E from foods like nuts, seeds, vegetable oils and leafy greens.

5. Echinacea

Echinacea is a plant native to the United States and Canada. People have been using its flowers, stems and leaves for hundreds of years for their medicinal properties.

According to WebMD, some research on echinacea has shown it can increase the number of white blood cells in the body. White blood cells are necessary to fight colds and other types of infection. Some studies have also shown echinacea extracts may support the immune system.

You can take echinacea as a tea, extract, or in supplement form, making it one of the best ways to boost the immune system as a supplement.

6. Zinc

Zinc is an important mineral for many reasons. Found in cells all throughout your body, zinc helps with wound healing, growth during childhood and pregnancy, and supporting your immune system.

Zinc is very common in multivitamins, as well as supplements for colds and immune support. It’s also found naturally in foods like oysters, red meats, seafood, whole grains and nuts.

Quick Immune Response to Boost the Immune System

Michael’s® Quick Immune Response™ formula contains all of the above vitamin and mineral supplements, along with garlic, to help support the body’s natural defenses. Combining high-quality supplementation with healthy lifestyle choices is one of the best ways to help boost the immune system.

Other Ways to Boost the Immune System

You can enhance the effect of immune-supportive supplements by caring for your body and mind, too. Remember to:

• Eat colorful whole foods
• Drink plenty of water
• Get enough sleep
• Exercise regularly
• Avoid or quit smoking
• Think positively, be around good people, and reduce stress
• Make time for relaxation

The Bottom Line

No matter the time of year or season of your life, eating, living and supplementing responsibly is important for immune health. Your body is fighting for you every second of the day. You can help boost its efforts through the right vitamins, minerals and other supportive supplements.

There are eight main B vitamins your body uses and needs to function properly. Many of them directly affect your nervous system, which is why a deficiency can produce symptoms like stress, anxiety, fatigue or trouble focusing.

This is especially true for vitamins B5 and B12:

• Vitamin B12 is crucial for the health of your brain
• and vitamin B5 (also known as pantothenic acid) is vital for converting the food you eat into energy to get through your day.

B-complexes are also common supplements for stress and for promoting relaxation. They contain all the B vitamins in one dose.

Vitamin C

Vitamin C is well-known as a supplement for fighting the common cold, but that’s not all. There is evidence linking Vitamin C to stress reduction.

• In animal studies, vitamin C has helped reduce stress markers.
• And in a 2001 study done on 120 healthy young adults exposed to psychological stress, a sustained-release high dose of vitamin C showed improvements in stress response, as well as blood pressure and levels of cortisol (the “stress hormone”).

Fish Oil

Fish oil is an incredibly popular supplement for mental and emotional health along with addressing inflammation. It provides a good dose of omega-3s, which makes it a healthy brain food supporting a calmer lifestyle.

Although it’s not guaranteed to work for everyone, many people take it for mood regulation and to support the management of depression, anxiety and ADHD. Omega-3s are recommended for just about everyone and can be a great supplement to a relaxation routine.

Melatonin

Melatonin is one of the most popular natural supplements for stress and relaxation. If you struggle with getting to sleep each night, melatonin may help because it’s a natural hormone that helps manage your body’s sleep cycles.

Getting enough sleep can make relaxation and stress management much easier, and melatonin may help you get a good night’s sleep more often.

Ashwagandha

Ashwagandha is known as an adaptogen and a super mushroom. Adaptogens are natural herbs that may help the body adapt to stressful situations.

Ashwagandha is popular in Ayurveda, a traditional system of medicine in Hinduism that many Americans have adopted today. It’s been used to address cortisol levels, blood sugar, stress, anxiety and more.

Magnesium

Your body doesn’t need a lot of magnesium, but if it doesn’t get enough, you can have problems. It plays a huge role in over 300 bodily processes, including:

• Immune system health
• Heart health
• Blood glucose regulation
• The production of hormones that promote happiness and calm
• and muscle and nerve function.

Magnesium has been known to promote relaxation because it supports your adrenal glands that respond to stress. However, it’s best to ask your healthcare professional before supplementing as too much can be harmful.

Turmeric

The active component in turmeric is curcumin, which is also what provides its vibrant orange color. Curcumin may help boost mood by increasing the production of brain chemicals like dopamine, serotonin, and noradrenaline. Mice studies have also shown its helpfulness in combating sleep deprivation.

Like ashwagandha, turmeric is also used in Ayurveda and can be used in capsule or powder form. Turmeric milk, which is warmed milk with turmeric (and sometimes other spices like cinnamon) is a popular drink for relaxation and stress relief.

The Connection Between Adrenals and Stress

Your adrenal glands play a large part in how your body responds to stress. The adrenals make cortisol and other “fight or flight” chemicals when you’re dealing with emotional stress. They are also meant to protect your immune system and adapt to stressful conditions. However, chronic stress can lead to depleted adrenal glands.

The above supportive supplements for stress can help support and replenish the adrenals, promoting less emotional suffering and more relaxation. Our Adrenal Factors Stress Support™ formula combines a number of these common supplements for relaxation, including ashwagandha, turmeric, and B vitamins, in easy-to-take tablets.

Stress is a daily part of life for most people. And while some stress helps us survive, chronic stress can lead to sickness. By employing certain relaxation techniques, we can help combat the stress of life and make it more manageable.

Relaxation techniques are more than watching TV or zoning out on social media, however. Although these activities can be more relaxing than working or worrying about life, they can still leave us physically and mentally tense. Effective relaxation techniques actually tap into the body’s natural “rest and digest” response to promote peace and calm.

6 Best Relaxation Techniques to Reduce Stress

When your body’s relaxation response is triggered, it can lead to:

• Slower heart rate
• Relaxed muscles
• Deeper and slower breaths
• Lower blood pressure
• Improved digestion
• More blood flow to the brain
• Overall, a greater sense of well-being

Below are some of the best exercises to use for activating this response.

1. Deep Breathing

Breathing deeply is a simple act that can have a big impact. Plus, you can practice it just about anywhere—even in a public space.

Here’s how to start:

• Sit comfortably and take an inhale through your nose, breathing from your belly. Put your hand lightly on your stomach and feel it rise as your stomach expands. Imagine the breath traveling from your belly up through your lungs and chest.
• Hold the breath for a beat, then exhale through your mouth. Push the air out as you feel your stomach contract.
• Continue breathing like this for five to ten full breaths.

Deep breathing like this stimulates the vagus nerve, which runs from your head to your digestive system and is affected by emotional stress.

2. Body Scan Meditation

The body scan is a relaxation technique that raises awareness of tense muscles or other physical discomforts. It’s a good practice to use after deep breathing for a few minutes.

Start at your head and slowly work through each part of your body, one at a time. For example, close your eyes and notice the top of your head, then the sides of your head, back of your head, and your forehead. Move down to your throat, neck and shoulders, chest, stomach, and into each part of the lower body until you reach your feet.

As you pause awareness on each part, note any sensations, pain, or tightness there. Don’t try to push it away—just sit in awareness and breath through it.

Once you’ve reached your feet, you might slowly work back up to your head.

3. Mindfulness Meditation

This is perhaps the most common relaxation technique. Mindfulness meditation is about being in the present moment and simply focusing on your breath. Many people have found mindfulness meditation helpful when coping with mental health concerns like depression or anxiety, as well as stress.

• To do mindfulness meditation, sit comfortably and bring your attention to your breath. It’s best to do this in a quiet location where you can avoid interruptions.
• Focus on your breath going in and out. Or, you can choose a physical object to focus on, such as a candle flame.
• When thoughts creep in about the past or future (and they will), gently bring your attention back to the present moment and your breath going in and out.

Mindfulness meditations are powerful relaxation techniques for stress relief because they help you get more comfortable with the present instead of worrying about what you’ve done or what you need to do next.

4. Visualization

Visualization is a technique that involves calming mental images. You imagine yourself in a location that makes you feel calm and relaxed, such as a beach, park, or home of a loved one.

With that place in mind, think about all the sense you feel there. What do you see, hear, feel and smell? Then, focus on your breathing as you visualize your calming spot.

5. Progressive Muscle Relaxation

When you’re stressed, your muscles often tighten. This can be frustrating because it’s hard to mentally calm yourself if your body feels uptight. So, that’s where progressive muscle relaxation comes in.

With this relaxation technique, you focus on each muscle group at a time, tensing up the muscles for about five seconds and then relaxing them for a few seconds. Just like with body scan, start at your head and move all the way down to your toes.

Doing this can help gradually relax muscles and keep you more in tune with your body’s sensations.

6. Yoga Poses

Yoga is a good form of stress relief because it combines mindfulness with physical movement. Plus, doing yoga regularly can help build strength, balance and flexibility.

There are different types of yoga, ranging from the faster-moving power yoga to gentle hatha yoga. In general, slower yoga movements are best for stress relief. But some people prefer power yoga because it feels more like a workout, which can also be helpful in relieving stress.

See more benefits of yoga here.

The Bottom Line

Try to make relaxation techniques a regular part of your daily routine. You can’t avoid stress completely, but you can manage your reaction to it and add more calmness to your life. Start today by using one or more of the techniques above and finding what works best for you.

Deep breathing, meditating and taking time to rest taps into your body’s parasympathetic nervous system, often known as the “rest and digest” system. It slows your heart rate and promotes relaxation in all body systems.

Slowing Down is Good for Productivity

It might seem counterintuitive to talk about slowing down as helpful in getting things done. But you can also be more productive and efficient over time by practicing mindfulness. That's because slowing down helps your mind:

• Reduce anxious thoughts that keep you from thinking clearly
• Better organize and manage your life
• Accomplish things from a place of rest rather than exhaustion

When your mind and body have time to rest, you have more room to feel in control of your life, which can naturally reduce emotional stress levels, even during busy moments.

Relaxation is Beneficial for Relationships, Too

Think about what really matters to you in life. Chances are, it’s not material possessions. Although there’s nothing wrong with working hard, a life full of “busy” can make it hard to connect with the most important things—such as friends and loved ones.

Slowing down and fitting relaxation into your life can allow more time for relationships and precious moments that hold far more depth than money or stuff. In fact, some of the most meaningful memories come from “doing nothing” with the people who matter most.

Try Fitting Slowdown Moments into Your Routine

Slowing down your life can help reduce stress, benefit your health and well-being, and remind you of what’s most important. Think of some ways you can fit more rest and relaxation into your daily life. That could be making time to read, going for walks in nature, mindful eating, getting coffee with a friend, or anything else that can bring you back into the “now” more often.

There are certain substances we all know are linked to cancer, such as tobacco, processed meats, too much sun exposure, radioactive materials, asbestos, obesity, and poor lifestyle choices. But there are other everyday things we don’t think of as increasing cancer risk. Here are some factors to be aware of.

1. Excessive Sugar Intake

Along with contributing to diabetes and weight gain, sustained high levels of sugar increase the risk of various diseases, including cancer.

According to a 2017 Belgian study, genes that are most cancer-causing might be fueled by sugar intake. If existing cancer cells are triggered by sugar, they may quickly grow and multiply, the scientists behind the study say.

(For some tips on cutting out sugar, see this article.)

2. Smoked and Grilled Meats

Most people look forward to grilling outdoors during the summer months, but we should do so with caution. Muscle meats like chicken, beef, pork, and fish contain two compounds that can be dangerous during grilling:

• heterocyclic amines (HCAs) and
• polycyclic aromatic hydrocarbons (PAHs)

Both HCAs and PAHs have been found to alter DNA and possibly increase the risk of cancer. When meats are cooked at high temperatures (especially higher than 300ºF) or for a long period of time, HCAs can form. And if the cooking method creates smoke, such as during pan-frying or grilling over an open flame, PAHs can also form.

3. Salt-cured and Pickled Foods

Foods preserved by salting may be associated with increased risk of throat, stomach, and nasopharyngeal (head and neck) cancers. This includes deli meats, jerky, corned beef, sausages, and anything that has been cured, smoked, pickled, or salted to preserve and enhance flavor.

4. Toxic Chemicals at Work

Certain jobs expose workers to more potentially cancer-causing substances. Those more likely to be around toxic chemicals every day can include:

• nail salon workers
• hairdressers working with hair dyes
• painters
• sawmill workers or anyone else who cuts and shapes wood
• aluminum workers
• miners and construction workers who breathe in silica particles
• farmers and gardeners exposed to glyphosate, also known as the weed-killer Roundup

5. Polluted Air

It’s important to be aware of what we breathe in from our environments. Air containing smog, soot, and particulates has been linked to cancers of the lungs, bladder, and esophagus.

6. BPA Plastic

BPA stands for bisphenol A. It’s an industrial chemical used in some plastics and resins. When a BPA plastic product is used, the chemical can leach out from cracks or scratches. It’s found in products like water bottles, food containers, metal food cans, and more.

Thankfully, many plastics are now being manufactured without BPA and are labeled as such.

7. Night Shifts

This might sound like an odd addition to the “what causes cancer” list but working overnight can take a toll on the body.

Nighttime work is classified as a “probable carcinogen” by the International Agency for Research on Cancer. That’s because working long hours and working overnight for a long period of time can disrupt the body’s natural wake cycles and circadian sleep, which may increase risk.

8. Long-Term Inflammation

Inflammation is the body’s way of fighting off sickness, so it can be very advantageous temporarily. But long-term inflammation—also known as chronic inflammation—from disease, infection, and even obesity can cause DNA damage over time. This may contribute to increased cancer risk.

9. Genetics

Lastly, there’s one more factor to know about what causes cancer: genetics. Although we can, and should, take steps to live healthfully and avoid possible carcinogens, some cancer risk is partially genetic.

Some genetic mutations can get passed down from family members, such as the BRCA1 and BRCA2 mutations that can result in breast cancer. These mutations don’t necessarily mean someone will definitely get cancer, but they’re important to know about if you inherited them.

The Bottom Line

While there’s still a lot to know about what causes cancer, we can use awareness of the current knowledge to cut back on possibly harmful substances. Take some time to think about your diet, lifestyle, work habits, and elements in your environment so you can care for your body as fully as possible.

Whether you work out five days a week or are recently getting back into exercise, sore muscles can happen. You usually experience soreness most when you’ve done something your body isn’t used to. Thankfully, there are ways to help you feel better instead of pushing through the pain. You can also help prevent intense soreness in the future.

Taking time to rest and recover with the muscle soreness recovery tips below will benefit you throughout your health journey.

Light Stretching and Massage

Don’t underestimate the power of stretching your muscles, especially when they are sore after a workout! Some gentle stretching can really help release tightness—but the key word is gentle. Stretch to the point of feeling tightness, but not so much it’s painful.

You can also try using a foam roller (with help from a fitness expert) to massage the muscles or just get a regular massage. This can help break up knots and increase circulation in the sore areas.

Consume Muscle Recovery Foods

What you eat has an impact on all aspects of your health, including muscle soreness recovery. Here are some foods that can help your body build and repair.

Protein

Protein is vital for muscle building and maintenance after exercise. Strength training and intense workouts break down lean muscle, and your body needs protein to build it back up. This makes it one of the most important muscle recovery foods.

Eat something with protein and some carbs right after a workout. The recommended ratio is generally around 4:1 protein to carbs. That could be salmon with sweet potato or beans or grilled chicken with roasted vegetables. Some people like to have a post-workout protein shake.

Having a light protein-focused snack before you go to bed can also help your muscles repair as you sleep overnight.

Omega 3s

Over-exercising, stress, and poor eating habits can all promote inflammation in the body. Omega-3s are helpful as anti-inflammatory foods after exercise and may promote muscle soreness recovery.

You can get omega-3s naturally from salmon, fish oil, chia seeds, walnuts, and flax seeds.

Proteolytic Enzymes

Proteolytic enzymes, also known as proteases, are digestive enzymes found naturally in foods like pineapple, papaya, kefir, and bacteria from kimchi and sauerkraut. You can also get them in supplement form.

Proteolytic enzymes help break down proteins into amino acids and digest those left over from immune system processes and other forms of healing. This may support recovery and protein digestion at any time, including after exercise [1].

Water

It’s so important to replenish fluids in your body during and after exercise. Plus, if you work out while dehydrated it can lead to fatigue and decrease your body’s ability to heal and repair. Drink plenty of water before, during and after exercise, as well as throughout each day.

Rest

Getting enough sleep and rest is vital for any type of recovery—including muscle soreness recovery.

Lack of sleep can have a substantial effect on recovery and exercise performance, so do your best to make time for rest if you have muscle soreness. It’s your body’s way of telling you it needs some extra downtime.

Make Good Choices Before and During Exercise

If you’re reading this when you’re already sore from exercise, you obviously can’t reverse time and follow these tips. However, there are things you can do before the next time you exercise to help prevent too much soreness:

• Have a high-carb, low-fat snack with some protein two to three hours before exercise.
• Do enough warming up through stretching or light cardio (this helps prevent soreness and injury).
• Stay hydrated throughout your workout. If you sweat a lot, you should also replace electrolytes. Foods high in electrolytes like coconut water, leafy greens and other veggies, and bananas are good choices.
• Have some coffee or caffeinated tea before exercising.

Don’t Neglect Muscle Soreness Recovery

Like with any pain in the body, muscle soreness is telling you something. Contrary to popular belief, extremely sore muscles do not always mean a better workout.

On the other hand, mild soreness is often a sign you’re getting stronger—and the longer you perform a type of exercise, the less soreness you’ll typically experience. By following the tips above, you may be able to reduce your soreness in any situation and care for your body before, during and after exercise.

Do you get enough exercise? For most Americans, that answer is a big “no.” Most of us have sedentary jobs, drive a vehicle to and fro, and generally don’t have a lot of obvious opportunities for physical activity throughout the day. But not being active enough is bad for our health—and it’s time to start moving our bodies more.

We can make this manageable through simple exercises. You don’t need to spend hours in the gym or run a marathon to be physically healthy. It’s just about moving more to help your body stay fit and strong.

Functional Fitness Through Simple Exercises

Exercise is more than looking good or losing weight. When you stay active, you can better perform daily activities of life—at any age. This is known as functional fitness. Functional exercises (like the 13 listed below) can also help improve important health numbers like blood pressure, boost mood, and more while also building strength and endurance that you need to move through life.

And the best part? You can do each of these simple exercises in the comfort of your own home, in a hotel room, or pretty much anywhere. For each exercise, try doing two sets of 15 repetitions and work up to more.

Safety Tip: If you have balance issues, use a sturdy chair for better leverage while performing these exercises.

1. Squats

Start with your feet hip-distance apart. Bend your knees as you move your bottom back as if you’re going to sit in a chair. Make sure your knees don’t go past your ankles.

When your knees are bent to at least a 90-degree angle, squeeze your glutes and come back up to standing.

You can go further than 90 degrees, or if you can’t quite go that far, stop where you’re comfortable and work up to it.

2. Lunges

Begin with your feet together. Step your right leg forward into a split stance. Bend your knees until both are at 90 degrees, with your right knee over your right ankle and your left knee touching the floor.

Rise up and bring your right leg back to the starting position. Repeat on the left side. That’s one repetition.

3. Downward Dog

Start on your hands and knees with your wrists below your shoulders (fingers pointing toward) and knees right under your hips. Press into your palms and fingers as you tuck your toes under and straighten your legs, lifting knees off the floor.

Push back into an upside down “V” shape, lifting through your pelvis and pressing the floor away from you with your hands.

4. Supermans

Lie face-down on a mat and extend your arms out in front of you. Lift your arms, legs, and chest off the floor at the same time and hold for two seconds. Exhale at the top of the movement and squeeze your lower back muscles. Slowly, lower everything down.

5. Forearm Planks

Start with knees on the floor and hands directly under your shoulders. Press your knees up and ground your toes into the floor with legs straight, squeezing your glutes. Make sure your neck and spine are in one line and you’re looking down at the floor.

Hold for 10-30 seconds (remembering to breathe), then lower back down. Come to your knees to make the position easier.

6. Side Planks

Start in the forearm plank position with feet together. Rotate onto one side, stacking your legs and balancing on one arm. Repeat on the other side for one repetition.

7. Pushups

Starting in plank position with your hands a little wider than your shoulders and your back straight, bend your elbows and bring your chest towards the floor. Once your nose is almost touching the floor, push up with your arms until they’re straight and you’re back in the starting position.

If this is too hard, you can do the same movement keeping your knees on the floor.

8. Situps

Lying on your back, bend your knees with the soles of your feet on the ground. Interlace your fingers and place them behind your head with shoulders splayed out to the sides.

Without putting pressure on your neck and keeping your spine straight, curl up all the way to your knees, exhaling during the lift and keeping your elbows out. Lower down to the starting position.

9. Glute Bridges

Lie on the floor in the same starting position as a sit up, but bring your heels towards your glutes until your fingertips are almost touching them. Squeeze your glutes as you slowly lift your hips off the ground and there’s a straight line from your hips to your shoulders.

Hold for 10-30 seconds, then slowly return to start.

10. Side Leg Lifts

Lie on your side on a mat with your:

• legs stacked and straight
• lower arm bent to form a 90-degree angle with the top of your mat
• and your upper body propped up by your elbow

Make sure the bottom elbow is right below your shoulder and your shoulder makes a straight line all the way to your feet.

Keeping your legs together, lift them up using your legs and abs muscles, then lower down. Do 10 repetitions, then repeat on the other side of your body.

11. Calf Raises

Stand with feet hip-width part. Rise up onto your toes as you squeeze your calf muscles. Hold for a couple of seconds at the top, then slowly lower down.

12. Jumping Jacks

Start with your feet together and arms at your side. Jump your feet out wide as you raise your arms above your head, then swiftly jump your legs back together as you bring your arms down. That’s one jumping jack—and keep going!

13. Cat and Cow

Start on all fours, hands directly below shoulders and knees below hips. From here, alternate between “cat” and “cow” poses:

• Cow pose: Dip your belly down, arching your back, as your raise your head to look forward while raising your glutes.
• Cat pose: Round your back and shoulders up this time as your head moves down and your glutes contract.

The Bottom Line

Try these simple exercises to add more movement into your day! And after each workout, be sure to recover properly while fueling your body with whole foods and daily rest.

Anxiety and depression disorders are extremely common worldwide. One in 13 people globally suffer with anxiety, and depression makes up 99 percent of mental illnesses.

Exercise has many benefits for those living with depression or anxiety. It can help relieve stress and tension, release mood-enhancing endorphins, and boost overall physical and mental well-being.

Some studies also show that, in some situations, exercise can be as effective as antidepressant medication in treating mild to moderate depression. It may also help prevent the development of depression.

Exercise can also promote more mindfulness, which is incredibly powerful for mental health. As you move, you become aware of your body and your breath going in and out. This can bring you back to the present moment and out of your head.

In addition, many people suffering from mental illness are also at a high risk for chronic diseases like diabetes and heart disease. Exercise may not only help improve mental health but also physical health in the process.

2. Stress Relief from Exercise

Many of us live with daily stress from work, family, and life in general. This can take a toll on our mental well-being over time.

Exercise can help:

• Release tension in your body associated with mental stress. Relieving tension in the body can help bring peace to the mind, and vice versa.
• Stimulate production of norepinephrine and other hormones that boost mood and cognition.
• Promote communication between your body’s sympathetic and central nervous system to help you better handle stress as it comes.

3. Better Focus, Concentration and Memory

The “feel good” hormones your body produces during exercise can also help improve mental acuity and concentration.

Studies have shown that cardiovascular exercise can trigger neurogenesis—the creation of new brain cells. This may help prevent memory loss and other cognitive decline while also boosting brain performance. Those are mental benefits of exercise that remain with you for many years as you age.

4. Deeper Sleep

If you struggle with getting proper sleep, exercise may help. Physical activity can calm the mind and regulate circadian rhythm, promoting more regular and deeper sleep.

Even gentle movement like stretching or yoga in the evening can encourage better sleep.

5. Greater Feelings of Self-Confidence

Getting physical exercise regularly improves endurance, builds lean muscle mass, and keeps your body healthy overall. 

Exercise can naturally promote a better sense of self-worth and confidence in what your own body can do, which may extend into all parts of your mind, body and soul wellness.

The Bottom Line

You can start experiencing the mental benefits of exercise today. Even just a few minutes of activity can make a big difference—and you might begin noticing the benefits immediately. Start small and work up to at least 30 minutes five days a week. Your physical and mental health are worth it.

One in four people globally are not getting enough exercise, according to the World Health Organization (WHO). That’s not just older people; over 80 percent of adolescents aren’t getting enough physical activity. The sedentary lifestyle has become a global epidemic with rising health risks—at any age. It’s time to start taking action.

What is a Sedentary Lifestyle?

A sedentary lifestyle means not getting regular bouts of recommended physical activity. It can also mean being insufficiently active: failing to meet the Physical Activity Guidelines for Americans.

This has become a greater problem through the years as our jobs and leisurely activities (smartphones, computers, watching TV, video games, even traveling in cars, etc.) are mostly done while sitting. It’s a big issue because seven of the ten most common chronic diseases in the country are influenced by how much regular exercise we get—meaning, we can improve our odds simply by getting more physical activity.

Top 7 Risks of Physical Inactivity

Below are the main health risks of a sedentary lifestyle and failing to get enough exercise.

1. Cancer, Heart Disease, Diabetes, and More

The top chronic diseases in America include:

 Heart disease

1. Cancer
2. Diabetes
3. Lung disease
4. Stroke
5. Obesity
6. Alzheimer’s disease
7. Chronic kidney disease
8. Arthritis

Heart disease, cancer, stroke, type 2 diabetes, and obesity especially can be positively influenced by regular exercise. And a sedentary lifestyle has been shown to be a risk factor for them.

2. Unhealthy Blood Pressure and Cholesterol Levels

Lack of physical activity is linked to high cholesterol and blood pressure levels—the top two health numbers to maintain for a healthy heart. (And those include daily exercise.)

3. Obesity

Those who stay active regularly are less likely to be overweight or obese. So, staying active can help combat an increase in weight over time.

 In addition, overweight or obese individuals can greatly reduce disease risks by getting regular movement.

4. Loss of Skeletal Mass

Your skeletal system stores 99 percent of your body’s calcium, which is crucial for bone health and many bodily functions.

When you’re physically inactive, the cells that bring calcium into your bones (known as osteoblasts) slow down and less calcium is moved from your blood to your bones. This can negatively affect the strength and density of your bones, increasing the risk of fractures from decreased skeletal mass.

On the flip side, exercising regularly increases the work of your osteoblasts, which helps maintain the health of your bones.

5. Loss of Muscle

After age 30, you can start losing three to five percent of your muscle mass each decade. Loss of muscle contributes to less mobility, more weakness, and a higher risk of falls and fractures.

Working out can help combat this loss and preserve muscle mass, but a sedentary lifestyle does the opposite. Plus, maintaining lean muscle from activity allows your body to better perform simple movements like lifting and reaching for everyday objects.

6. Falls in Older Adults

As adults get older, their risk of falling and breaking bones increases with the loss of skeletal and muscle mass. Exercise can help reduce this risk and keep daily activities easily doable.

7. Mood Disorders

We’ve established that exercise is good for physical health—but let's not forget the mental health benefits of exercise, too. A sedentary lifestyle may contribute to depression, anxiety, and overall stress. Many of us lead very busy and taxing day-to-day lives with work and home responsibilities.

Exercise can help reduce stress and fatigue while improving concentration and alertness.

Start Changing a Sedentary Lifestyle Today

As you can see, being physically inactive impacts your current and future health in many ways. Thankfully, you can start improving that at any time. 

Adults should be getting at least 30 minutes of moderate intensity exercise five times a week or 75 minutes of vigorous intensity workouts throughout the week. If that seems too daunting at first, start with a little movement at a time: 

• Walk instead of taking the car or bus.
• Take the stairs.
• Get a fitness tracker to count your steps.
• Work with a trainer or have an accountability buddy.
• Go for walks during your lunch break.

The Bottom Line 

Even a little physical movement can put you on track to help reduce the risks of inactivity each year. This is one area of life you can control for your health. Why not start today?

Mindful eating is often the missing piece to a healthy lifestyle. Many of us are so rushed day-to-day that we grab what’s quick and convenient. It’s hard to slow down, especially during meal times. But slower is exactly what most of us need.

4 Mindful Eating Tips to Try Today

If you want to improve your relationship with food and tune into the best foods for you, mindful eating is a life-changing tool. Here are some ways to get started.

1. Identify Emotional vs Physical Needs

Mindfulness is about tuning in to your body. Many people eat in response to strong or difficult emotions. But what if we could learn to sit with those emotions instead of covering them up with food?

Next time you want to eat, try to listen to your body’s signals. Do you have physical symptoms of hunger: growling stomach, hunger pangs, low energy, lightheadedness, etc? Or are you feeling an emotional need to eat because you actually need something else?

2. Connect With Your Food

Humans have become quite disconnected from our food in recent times. This is sad, because understanding where our food comes from can connect us more deeply to our world and one another.

Take a moment to consider everyone and everything involved in the food you are about to eat—whether it’s packaged or prepared by a loved one. Feel gratitude for each step of its creation and quality. This practice can lead to smarter food choices for both our bodies and our environment.

3. Fully Tune In To Eating

Obviously, you can’t always be completely distraction-free when eating. But even a little more mindfulness can turn it into a practice. Fully focusing on your meals can ensure your brain has time to catch up with your stomach.

During your next meal, try to notice the tastes, textures, temperature, and scents of everything on your plate—taking the time to really appreciate what you’re eating. Eating with minimal distraction makes it easier to listen to your body’s signals and actually get satisfaction from your food.

4. Note the Story You’re Telling Yourself

What do you think about certain foods when you eat them? If you eat a cookie and think, “Oh, I’m so bad for eating that cookie. That was an awful decision,” it becomes a feeling of shame for your food choices. This can lead to unhealthy behaviors like binge eating.

In contrast, maybe you don’t eat greens because you tell yourself the story that vegetables are boring and gross. In reality, perhaps you feel this way because your mother forced you to eat vegetables you hated, or you haven’t ever had them prepared in a tasty way.

Notice what you think about certain foods that cause you stress. Is the story absolutely true, or are there ways you can flip the script? Practicing mindful eating can open you up to a greater variety of foods and a more balanced attitude about everything from veggies to brownies. Overall, that makes us far healthier than the restrict-binge-repeat cycle.

The Bottom Line

If you want to get healthier and truly improve your diet, mindful eating is a key factor. Slow down, take some time to notice your internal dialogue, and be open to what mindful eating can teach you about yourself.

Nutrient optimization is a key tip in how to slim down—and stay at a healthy weight. Fresh or frozen vegetables and fruits give you tons of the nutrients your body needs to thrive. Try to incorporate veggies into each meal and eat fruit several times a day.

Combine fruits and veggies with healthy proteins, healthy fats, and whole grains, beans, and legumes for a well-balanced diet.

4. Reduce Refined Sugars and Carbs

Most Americans consume way too many sugars and refined carbs. These come in the form of packaged products, fast foods, and sugary baked goods like muffins and cookies.

Crowd out these foods by eating more whole foods in their place.

5. Choose Non-Caloric Beverages

Avoid sugary sodas, Starbucks drinks, alcohol, or anything else that contributes calories or sugar to your diet. There are plenty of ways to enjoy a beverage without added calories, like:

• Zevia sodas (they are sweetened with stevia!)
• Unsweetened hot or iced teas or coffees
• Water with a squeeze of fresh fruit juice

Remember: water is king! Drinking plenty of water keeps you hydrated, energized, and helps prevent eating when you’re not hungry.

6. Eat Mindfully

Gift yourself the time of slowing down at meal times. Mindful eating helps you tune into hunger, fullness, and any emotions around eating. Plus, it’s good for your digestion!

7. Exercise at Least Three Times a Week

Exercise is a crucial complement to healthy eating and slimming down. It helps burn calories but also boosts your metabolism and can increase fat burning over time.

Try to get at least 30 minutes of moderate exercise per day, including strength training twice a week.

8. Get Enough Sleep

Your body repairs itself during sleep, which is why rest is so crucial for a healthy body and physique. Adjust your schedule to work towards at least seven hours per night.

Related: How to Get Good Sleep Tonight

9. Eat Enough Calories

This might seem counterintuitive, but some of us actually need to eat more to lose! Undereating can slow down your body’s metabolic rate and caloric needs, forcing you to eat less and less to continue losing weight.

Instead, focus on eating high-quality whole foods that leave you satisfied and fuel your body properly.

10. Find Healthier Versions of Your Favorite Foods

Love pizza? Make a healthier pizza at home.

Love Chipotle? Make your own burritos with whole grain tortillas and tons of veggies.

The recipe for “how to slim down” doesn’t need to include bland food. Search the internet for healthy recipes for your favorite cuisine.

11. Practice Positive Self-Talk

Did you know how you speak to yourself can have a big impact on your weight loss goals? If you’re always focused on the negative, you won’t be able to focus on the progress you are making—and treat your body with the respect it deserves now.

Try catching negative thoughts about yourself, then redirect them into something positive about yourself instead.

12. Talk Yourself Through Emotional Eating

Crash diets or “black-and-white” thinking about food can lead to emotional eating and other disordered eating patterns. If you struggle with emotional eating, take some time to breathe deeply and dive into why you’re bingeing or overeating. What do you need right now instead of food?

13. Be Realistic

Healthy weight loss is steady, not extreme.

Instead of focusing on a strict number you want to lose by swimsuit season, make your goal about feeling better and getting tons of nutrient-dense foods in your diet. And make sure any goal weight you set is realistic for the timeframe, your health, and your body.

The Bottom Line

The methods for how to slim down look a little different for everyone. But these tips can help you look and feel your best when it’s time to head to the beach!

The weight loss industry is worth around $70.3 billion, and it just keeps rising. Weight loss companies are great at making you think their diets work. However, studies show dieting actually doesn’t usually work long-term.

Think about it: If these diets worked long-term, everyone would be walking around at their goal weight. Plus, fad diets usually don't teach you about healthy, realistic eating. And most of them promote unnatural eating patterns that can lead to emotional eating or full-on eating disorders.

Instead of approaching weight loss with a diet mindset, focus on lifestyle changes that make you feel good and healthy for a lifetime.

Myth #2: All Calories Are Equal

Understanding calories and where they come from is important for getting healthier and losing weight. But it’s better to emphasize the quality of food over quantity.

Before strictly counting calories, consider the nutrition of each food you eat. Is it a whole food? What amounts of fiber, healthy fats, protein, or “slow burn” carbs does it contain? A diet soda looks better, calorie-wise, than a green smoothie, but which one is healthier?

Myth #3: Weight Loss is All About Willpower

There are many factors involved in weight loss success or failure—and you shouldn’t have to white-knuckle it every time you sit down to eat.

Weight is harder to lose and keep off for some people, and we have to take into account environment, genetics, and changes in metabolism. It’s about making changes that fit your situation and gets you as healthy as possible for your body.

Myth #4: Carbs are Bad

Low-carb (and even no-carb) diets are all the rage right now, and there is evidence that they can help with weight loss. But that doesn’t mean carbohydrates are bad or make you gain weight. In fact, the right types of carbs are very good for most people.

Focus on whole food carbs like whole grains and sweet potatoes instead of refined carbs like sugars, white bread, and pastries.

Myth #5: You Need Products or Shakes to Lose Weight

The diet industry is good at making you think you need certain products to successfully lose weight—but that’s one of the biggest weight loss myths.

Just because a food is marketed as low-carb, low-fat, gluten-free, or sugar-free doesn’t mean it’s healthy or beneficial. Your best resource for long-term weight loss is whole foods you can buy straight from your local grocery store and farmer’s market or grow in your own backyard.

Myth #6: It’s as Simple as “Eat Less, Move More”

You’ve probably heard a version of this saying, but it’s overly simplified and most weight loss experts say it’s not actually helpful. Again, it’s better to focus on quality foods and balance rather than obsessing over portions and calories.

Myth #7: You Must Look Skinny to Be Healthy

The thin ideal is not everyone’s reality. And you don’t have to look a certain way to benefit from a healthy lifestyle or improve your health. Even just a 10 percent weight loss can lead to noticeable changes in someone’s blood sugar control, blood pressure, and more.

Related: 5 Health Numbers to Know for a Healthy Heart

Myth #8: You Have to Give Up All “Bad” Foods to Lose Weight

Allowing yourself to enjoy the foods you love in moderation can actually benefit your weight loss journey. Over-restriction can just lead to binge eating and other unhealthy behaviors, which counteracts your efforts.

Look for ways to make healthier versions of your favorite meals or snacks, and allow yourself a 10 percent window of fun foods amidst the nutritious ones.

Myth #9: The Scale is King

Water weight and other factors can drastically influence the number on the scale, so fluctuation is natural. If you notice an increase or feel like the scale isn’t budging, it doesn’t mean you aren’t making progress. Give it time, try not to weigh yourself more than once a week, and use other benchmarks for progress, such as waist measurements, how you feel, and your energy levels.

Myth #10: You Must Do Intense Workouts to Lose Weight

You don’t need to kill yourself at the gym to lose weight. In fact, what you eat is more important for losing weight than your workout routine.

The key is finding exercise you will continue to do long-term. Think about types of movement you actually enjoy doing—and do more of those.

Don’t let these weight loss myths fool you! If you’re currently trying to lose weight, remember the importance of nutrition, rest, self-care, and a balanced approach to health and weight loss.

Because of social media, the world has expanded and exposed us to different perspectives and a variety of people. Research shows loneliness affects three out of four Americans and may even reduce life expectancy. Being able to connect with others we relate to, around the world, may help us feel less lonely.

That being said, there are some real concerns about the impact of social media on our health and well-being. Here’s what you need to know.

The Negative Impact of Social Media

Being so connected through social media and our phones can alter how we see the world—and ourselves. Several potential physical and mental health consequences related to social media have become apparent in recent years. Here are the most common ones.

1. Comparison and FOMO

Fear of missing out, also known as FOMO, is a common effect of social media. In other words, it can cause us to feel as if we’re missing out on good emotions or experiences that other people have.

Most of us only share the positives of our lives on social media. While this is understandable, it can present a skewed image of life that makes it seem like life should be great all the time.

Of course, we all have trials and tribulations that aren’t shown online. But when social media updates are at the forefront of our days, our brains can develop the narrative that everyone is better off than we are. This can cause stress, anxiety, and even depression over time.

2. Body Image

Platforms like Instagram are full of celebrities and “fitness inspiration” with all the right lighting and angles. It can distort our reality and create an unrealistic standard for beauty and body size. This is an especially concerning effect of social media on teens and other impressionable age groups.

3. Disrupted Sleep

Viewing lit phone screens and scrolling through social media feeds at all hours may negatively affect sleep quality. And sleep is so important for living a healthy life.

See also: Sleep Factors Capsules

4. Social Media Addiction

We know habits like drinking alcohol and smoking can become addictions, but social media too? Yep. For at least some of us, there is some evidence social media may present addiction-like issues.

Social media addiction may keep us from living in the present moment and enjoying the real life (and real relationships!) in front of us. Living online has a negative impact on our mental health. It may even contribute to a sedentary lifestyle if we shun normal social or physical activity for staying home online.

How to Use Social Media Mindfully

If you’re concerned about the impact of social media on your own health, here are some tips:

• Take regular breaks from social media, whether that’s spending days, weeks, or months away or only checking it at certain times during the day.
• Be mindful of how checking social media makes you feel. Ask yourself questions like “does this activity enrich my life?” and “what are my intentions for checking this site?”
• Prioritize real-life relationships. Make more time for getting coffee with a friend, joining a local activity group, or connecting with family.

Social media certainly has its place but, like anything in life, there is a limit. What’s your limit? Find out what’s best for you by using social media mindfully and tuning in to how it affects your mental and physical health on a daily basis.

Withings Health Mate is a good option. It keeps track of your weight, sleep, activity, food intake, and more, plus shows your progress and any trends in your health habits.

If you don’t want all of that or have other areas of health you want to emphasize during vacation, there’s likely an app for that. We’ll include app recommendations that fit the following tips, as well.

2. Do the 7-Minute Workout

The seven-minute workout is a science-based routine containing 12 different bodyweight workouts and interval training.

As you probably guessed from the name, the seven-minute workout can be completed in … seven minutes! And it doesn’t require any equipment (except an optional chair). It’s a great option for when you’re traveling and don’t want to devote a lot of time to exercise.

There’s even an app specifically for the seven-minute workout. It’s called 7 Minute Workout by Wahoo Fitness and guides you through each exercise, complete with text and video descriptions if you need them.

Another good way to get movement in before your day is by stretching for 5-10 minutes in the morning or before bed.

3. Scope Out Healthy Restaurant Options

Restaurants—even fast food places—are getting more savvy about healthy options. Before hitting the road, do some research to find out what eating places along your path have healthier options. This is one of the classic healthy travel tips, and it can make a big difference.

Most restaurants have dietary information available on their websites. Or, you can use an app like BetterPlate to search for a place nearby and see calorie counts and nutritional information for specific dishes.

If you want vegetarian or vegan diet, the HappyCow app is good for that.

4. Do a Walking Tour

Walking tours are a great way to get to know a new city—and they give you a chance to stay active, too!

If you want an app for that, download a travel tour app like GeoTourist. The GPS lets you choose tours in certain cities with guided audio tours.

5. Stay Hydrated

Dehydration can easily leave you sluggish and fatigued—which are the last things you want to feel while on vacation. Add a travel water bottle to your packing list and make sure water is always available for everyone.

Need a reminder to drink enough? Use iHydrate to track your water intake and get reminders about when to drink more.

6. Track Your Sleep

Good sleep is another crucial factor in feeling your best while traveling. Try to get at least seven hours of sleep while on vacation. If you’re driving to your destination, take turns so everyone can get enough rest on the road.

Use the SleepScore app to track when you fall asleep and wake up and tips for improving your sleep. This can be helpful for long distance traveling that leaves you with jetlag, too.

7. Slow Down

Finally, but just as important, in our healthy travel tips: Don’t rush too much.

You’re on vacation to take a break from “normal” life and enjoy yourself. Remember to pause and appreciate the location you’re in, people you’re with, and sights you’re seeing.

The Bottom Line

If you start to feel stressed or anxious from the travel process, stop and breathe deeply for a few minutes. Try to be present and focused on the wonders around you. Prioritize choices that help you feel your best so you can get the most out of your vacation time this year.

To minimize purchasing unnecessary and unhealthy items, make a grocery list ahead of time. Then, don’t buy anything that’s not on the list. (Another tip: don’t grocery shop hungry. You’ll want to buy everything!)

The following tips can help you know what to add to that list.

2. Prioritize High-Nutrient Plant Foods

The simplest of healthy eating tips is this: focus on nutrient-dense, whole foods. These are foods that provide a good amount of vitamins and minerals, fiber, and no added junk:

• Fruits and vegetables
• Beans and legumes
• Nuts and seeds
• Whole grains like brown rice and quinoa

3. Replace Refined Grains with Whole Grains

The USDA recommends we make at least half of our grains whole. That’s a good place to start. Ideally, work to make all your grain foods—like cereals, oatmeal, pastas, rice, and bread—whole grains with minimal extra ingredients.

4. Get Plenty of Good Protein

Protein provides the building blocks of our muscle and tissues. You can get protein from plant foods like black beans, kidney beans, chickpeas, split peas, lentils, tempeh, and nuts and seeds.

The best animal proteins are grass-fed and free range, as factory farmed meat comes with a lot of risk. Choose turkey over chicken and look for lean cuts (better than deli meat). Choose deep sea fish with scales that aren’t farm-raised or fresh water.

5. Have Healthy Fats

Fat used to get a bad rap. But now, we know dietary fat is essential for cell growth, energy, brain health, protecting your organs, and more.

Focus on foods with good monounsaturated and polyunsaturated fats in nuts like walnuts and almonds, seeds like flaxseed, sunflower seeds, and chia seeds, and oils like olive, safflower, and peanut.

6. Get Veggies with Every Meal and Snack

With each meal and snack, look for ways to add vegetables:

• Have a side salad with your meal.
• Add a side or two of steamed veggies, such as broccoli.
• Make a green smoothie with spinach.
• Eat baby carrots or cucumber slices with hummus.
• Heat a bag of frozen vegetables to stir into your pasta or rice dish

And try to eat your greens and veggies first so they aren’t left out if you get full.

7. Make Eating Out a Treat

There’s nothing wrong with eating an occasional meal out with friends or family. But cooking at home is far healthier—and cheaper! Why not make eating out a special thing to enjoy once in a while? Try eating simple, home-cooked meals as much as possible.

8. Slow Down and Be Kind to Yourself

This might seem funny as one of our healthy eating tips, but it’s common to have negative emotions around food and your body. Give yourself the grace to make mistakes while practicing mindful eating and tuning into how foods make you feel.

9. Move a Little More Each Day

Just like healthy eating, being active can help you feel better in your body. And when you feel good, it’s easier to stay inspired to make healthy choices that keep you feeling good.

10. Don’t Drink Your Calories (and Drink Water)

Sodas and other sugary drinks tend to be full of empty calories or artificial ingredients. Get your calories from whole food sources that provide benefits. Try to stick with black coffee, unsweetened tea, and other natural, calorie-free drinks—especially lots of water!

The Bottom Line

Healthy eating doesn’t have to be hard. Start with some simple changes by following a couple of these healthy eating tips at a time. You’ll notice the difference sooner than you think! And if you need extra support, consider trusted supplements to use alongside your healthy eating habits.

• Irritable bowel syndrome
• Chronic constipation, which can result in colon ulcerations, hemorrhoids and bowel obstructions
• Leaky gut
• Heartburn
• Gas, bloating and cramping
• Over time, possibly more serious conditions

But thankfully, gut-healthy choices don’t have to be complicated. Let’s look at some of the best things we can all do to support our digestive systems.

7 Digestive Health Tips for a Good Gut

Here are some ways you can support your daily digestive health and help prevent the risk of gut-related issues—or possibly even improve current problems.

1. Eat a Balanced, High-Fiber Diet

Since what you eat goes through your digestive tract, it makes sense to focus on healthy food choices. Emphasize a diet containing:

• Many raw fruits and vegetables (preferably organically grown)
• Fresh, sprouted whole grains, such as brown rice, millet and quinoa
• Beans and legumes, preferably sprouted
• Nuts and seeds, especially those with omega-3s like flax, chia or walnuts
• Good fats like avocado and salmon
• Grass-fed and free-range meats, if you eat them (but focus on vegetarian foods first)
• Fermented foods like kimchi and sauerkraut
• Probiotic supplements for extra support

Fiber supplements, digestive enzymes, and herbs like marshmallow root, licorice root and slippery elm may also help support your gut health.

You should also consume a combination of insoluble and soluble fiber, which add bulk to your stools and keep them from being too watery, respectively. Veggies, whole grains and wheat bran are good insoluble fiber sources. You can get soluble fiber from legumes, nuts and seeds, and oat bran.

2. Cut Back on Sugar and Processed Foods

A diet high in sugar, saturated fats, and packaged foods with low fiber intake is a recipe for disaster for your digestive system. Try to limit junk foods to 10 percent or less of your diet, and focus on high-nutrient, high-fiber options instead.

3. Maintain a Regular Eating Schedule

Eating your meals and snacks around the same time each day—and eating frequently enough to feel satisfied but not overly full—can help keep your digestive health in good shape.

4. Exercise Often

A regular exercise program can help strengthen your digestive health and prevent issues like constipation. Every day is ideal, but if that’s not doable, aim for several times a week.

5. Drink Plenty of Water

Being hydrated can slow digestion. Plus, drinking enough water is the perfect complement to a high-fiber diet, as fiber pulls water into your colon to make stools easier to pass through.

Build a habit of always carrying water with you to drink throughout the day.

6. Do Things to Reduce Stress

Many people are surprised to learn just how much stress can impact the digestive system. Think about how you can get “butterflies in your stomach” when nervous or a stomach ache when stressed or overwhelmed. It’s all connected!

Practice regular stress relief by making time for things you enjoy, focusing on the positives in life, and speaking kindly to yourself.

Related: Self-Care Ideas for Peace and Calm

7. Quit Smoking (or Don’t Start)

Smoking can mess up your digestive health and lead to issues like heartburn, stomach ulcers and more. If you currently smoke, consider quitting now. And if you aren’t a smoker, make this another reason to never start.

Alcohol and excessive caffeine may also irritate your gut, so use these with care.

The Bottom Line

Your digestive system is a complex, intricate system that serves many functions in your body, but caring for it doesn’t have to be hard. Use the tips above to practice good digestive health. Support your gut, and it will support you back.

High fiber foods can help reduce blood pressure and inflammation in the body. And the soluble fiber found in flaxseed, oatmeal, and beans can help lower bad cholesterol and control blood sugar. All of these actions are good for your heart health.

Also, research shows a high fiber diet may help reduce the risk of many common health conditions, including obesity, diabetes, heart disease and cancer.

How Much Fiber Do You Need Per Day?

Government guidelines say women should get at least 21-25 grams of fiber per day, while men should get at least 30-38 grams per day.

The best way to get more fiber in your diet is through high fiber plant foods like those listed below.

High Fiber Foods List

Here are 33 of the top high fiber foods (and their fiber counts, in grams) to help increase your daily fiber intake.

High Fiber Vegetables

• Green peas, cooked, 1 cup — 9 grams
• Artichoke, cooked, 1 medium — 7 grams
• Broccoli, cooked, 1 cup — 5 grams
• Turnip greens, cooked, 1 cup — 5 grams
• Potato, baked with skin, 1 medium — 4 grams
• Brussels sprouts, cooked, 1 cup — 4 grams
• Cauliflower, raw, chopped, 1 cup — 2 grams
• Carrots, raw, 1 cup — 3.6 grams

High Fiber Fruits

• Avocado, 1 whole — 13 grams
• Raspberries, 1 cup — 8 grams
• Pear, 1 medium — 5.5 grams
• Apple, 1 medium — 4.5 grams
• Blueberries, 1 cup — 4 grams
• Strawberries, 1 cup — 3 grams
• Banana, 1 medium — 3 grams
• Orange, 1 medium — 3 grams

High Fiber Beans and Legumes

Beans and legumes are excellent foods for getting more high fiber foods and plant-based protein in your diet.

You can’t really go wrong with almost any bean or legume, but here are some of the highest fiber choices (all cooked):

• Split peas, 1 cup — 16 grams
• Lentils, 1 cup — 15.5 grams
• Black beans, 1 cup — 15 grams
• Chickpeas, 1 cup — 12.5 grams
• Kidney beans, 1 cup — 11 grams
• Baked beans, 1 cup — 10 grams

High Fiber Nuts and Seeds

Nuts and seeds are good sources of fiber as well as healthy fats.

Here are the fiber counts per ounce, which is about two tablespoons or a small handful:

• Chia seeds — 10 grams
• Flax seeds — 8 grams
• Pumpkin seeds — 5 grams
• Almonds — 4 grams
• Sunflower seeds — 4 grams
• Pistachios — 3 grams

High Fiber Whole Grains

• Whole wheat spaghetti, cooked, 1 cup — 6 grams
• Pearled barley, cooked, 1 cup — 6 grams
• Quinoa, cooked, 1 cup — 5 grams
• Oatmeal, cooked, 1 cup — 5 grams
• Brown rice, cooked, 1 cup — 3.5 grams

Other Good Sources of Fiber

If you need a little more help in the fiber department, certain supplements can be beneficial, too. Psyllium husk and inulin are popular options, as well as Fiber & More, which contains a variety of all-natural fiber sources great for overall bowel movement health and fasting programs.

The Bottom Line

The average American gets about 15 grams of fiber per day, falling very short of the minimum requirements. Don’t be average—eat more fiber from healthy plant foods!

Bonus

Download our convenient high fiber grocery list. No more guesswork. Just print and go!

About 142 million Americans over the age of 40 deal with vision problems, according to a 2016 report by the National Academies of Sciences, Engineering and Medicine (NASEM). Many times, these issues can be addressed or even prevented.

Most of us don’t think too much about our eye health, but it’s incredibly important. Don’t wait until it’s too late to care for your vision. Here are some ways to protect your eyes—at any age—for many years to come.

1. Practice Good Contacts Hygiene

Contacts are a convenient alternative to glasses, and a safe way to correct your vision—if you use them correctly.

The most crucial aspect of contact use is hygiene. Bad cleaning and storing habits can increase the chance of eye infections, which can cause pain at the least and blindness at the worst.

Follow your eye doctor’s instruction carefully for proper storage, cleaning and replacement of contact lenses. And always get your prescription rechecked once a year.

2. Take Regular Breaks from Lit Screens

Most Americans have jobs that keep them in front of a computer screen much of the day. This can lead to digital eye strain, which results from prolonged use of computers, cell phones, tablets and e-readers.

Symptoms can include:

• eyestrain
• headaches
• dry eyes
• blurred vision and other vision problems
• neck and shoulder pain

To avoid digital eye strain during work, follow the 20-20-20 rule recommended by the American Optometric Association and Save Your Vision Month: Every 20 minutes take a 20-second break to look at something 20 feet away.

This rule also applies to younger adults, children, and those who play video games.

3. Wear the Right Sunglasses

The sun and many artificial light sources give off ultraviolet (UV) radiation. Many people know UV rays are bad for your skin, but they’re dangerous for your eyes, too.

The longer your eyes are exposed to this light, the greater your risk of macular degeneration and cataracts. Whenever you’re outside, protect your eyes by wearing sunglasses that have 99 to 100 percent UVA and UVB radiation protection.

4. Wear the Right Type of Eye Protection at Work

Workplace eye injuries are very common. If you work in an industry that presents potential eye hazards like chemicals, radiation, flying particles or bloodborne pathogens, you’ll need proper eyewear to protect your vision.

Depending on your job, you might need a certain type of safety glasses, goggles, helmet or face shields. Speak with your employer to ensure you’re provided the right type of eye protection.

5. Eat Foods with Lutein and Zeaxanthin

Age-related macular degeneration (AMD) and cataracts are the leading causes of blindness and visual impairment in the United States.

Many studies have shown consuming the antioxidants lutein and zeaxanthin, which are also found in our eyes, reduce the risk of chronic eye conditions like cataracts and AMD. They do this by filtering harmful blue light wavelengths to help protect healthy eye cells.

Foods that contain these two nutrients include:

• green leafy vegetables like kale, spinach and collard greens
• carrots
• broccoli
• brussels sprouts
• oranges
• egg yolks

Related: Eat These Best Foods for Eye Health Every Day

6. Get a Yearly Eye Exam

Remember to see an optometrist at least every one to two years for a comprehensive eye exam. Your doctor will check for any vision problems and address any worries or symptoms you might have. This is the best way to prevent long-term conditions from developing or worsening.

The Bottom Line

Don’t neglect your precious eyes! Practice good eye hygiene and computer use, utilize the right eye gear at work, and eat a healthy diet that includes vision-protective nutrients.

• Heart disease
• Diabetes
• Ischemic stroke

What does “moderate” amount mean? That’s up to one drink per day for healthy women and men over age 65 and up to two drinks per day for men age 65 and younger.

However, eating healthy and getting enough exercise have much greater proven health benefits in these areas than alcohol consumption. And any degree of drinking alcohol presents some real concerns.

3. Drinking Alcohol Has Risks

While moderate drinking can offer some benefits, heavy drinking has none—and can actually do a lot of damage instead.

Heavy drinking means:

• More than three drinks per day or seven drink per week for women and for men over age 65
• Greater than four drinks per day or 14 drinks per week for men age 65 and younger

The level of drinking increases your risk of:

• Cancers of the breast, throat, mouth, esophagus, liver, and more
• High blood pressure
• Stroke
• Pancreatitis
• Liver disease
• Heart muscle damage or sudden death in those with cardiovascular disease

Even moderate drinking can increase the risk of some cancers, including esophageal cancer.

Plus, drinking can outweigh any possible benefits completely if you are pregnant or trying to get pregnant, have a strong family history of alcoholism, pancreatic or liver disease, or heart failure. In these situations, you should always consult a medical professional before consuming alcohol.

There’s also a real risk of becoming dependent on alcohol if you start using it as a coping mechanism for life’s worries. In that case, it’s so important to turn to healthier forms of stress management—those without potential to become a life-altering addiction.

So, Is Alcohol Good for You?

Well, alcohol can have some potential health benefits—if consumed in a light to moderate manner. If you already drink lightly to moderately, take care of your body and have no health problems, alcohol can be a part of a healthy lifestyle.

But if you don’t already drink alcohol, there’s no reason to start in an attempt to reap greater health benefits. Any benefits you may get from moderate alcohol consumption can be even greater through just eating a healthy diet and having a more active lifestyle.

Athletes of all ages are at risk of injury. Physical fitness can be so good for your muscles, bones, and overall health, but injury prevention is key to avoid hurting yourself during training.

Whether you’re a professional athlete or just getting back into the gym, you should be cautious of how you train to stay healthy and avoid injuring your body. To help, here are nine athletic injury prevention tips based on advice from athletic training resources.

1. Stretch Often

Stretching improves flexibility and helps prevent injuries during intense exercise. This is why experts stress the importance of stretching to athletes.

Stretching also helps you warm up before exercise, improving blood flow and reducing muscle stiffness that can lead to injuries, as well as cool down afterwards.

2. Ensure You Have Correct Form

Before you do any new exercise, always make sure you understand the correct form.

Poor form will not only make the move less effective, it can actually hurt you – especially during weight training. Squats, lunges and deadlifts are good examples of exercises where form is incredibly important.

Working with a personal trainer or athletic trainer on correct form for common exercises can help you build muscle, improve your endurance, and practice good injury prevention during workouts.

3. Maintain a Proper Workout Balance

Balance is key with athletic training. You should incorporate a mix of:

• aerobic exercises (cardio)
• resistance training, and
• flexibility exercises

If you currently love the benefits of yoga, for example, find some cardio exercises and strength routines you can add to your week. If you’re used to running or using the elliptical for each workout, supplement that cardio with some weight lifting and gentle stretches.

Cardio helps burn calories and keep your heart healthy, lifting is good for your bones and muscle strength, and yoga or other flexibility exercises are good for stress relief, range of motion, and so much more.

A fitness professional can also help you alternate programs and add variety to prevent boredom and work all your muscle groups.

4. Pay Attention to Warning Signs

A big part of injury prevention is recognizing overuse injuries and other signs of harm. Common exercise-related injuries include:

• Muscle strains
• Sprains
• ACL and meniscus tears
• Tendinitis (tendon inflammation)
• Rotator cuff tears

Warming up properly, not overtraining (having rest days), and following the rest of these tips can help prevent these types of injuries – or at least catch them before they get worse.

5. Replace Old Clothes or Equipment

Shoes should always provide good arch support and shock absorption, especially if you are a runner or do any type of excessive training.

If your shoes or other exercise equipment start to get worn down or too loose, you should replace them to prevent injuries during your training.

6. Know Your Limitations

Listening to your body is hugely powerful in injury prevention. As an athlete, it’s normal to want to keep pushing yourself, but you should never work out to the point of pain. And if your exercise involves a lot of repetitive activity, be mindful of overuse injuries.

If something feels wrong, seek the advice of a medical or sports professional right away.

7. Cool Down

Don’t neglect the cool down after your training! Take time afterwards to walk slowly or do at least 5-10 minutes of gentle stretching.

8. Support Your Training with Good Nutrition

Any sports or health professional knows exercise is only half of the equation: what you put in your body matters a lot, too.

Drink plenty of water during and after your workout, and eat nutritious meals that balance healthy fats, proteins and carbs.

9. Make Recovery a Priority

Give your body what it needs to recover in between training. Eat well, get good sleep, do plenty of stretching, and take rest days to avoid overtraining. Athletes should also take time between seasons to recover and prevent injuries.

Don’t underestimate the importance of listening to your body, resting when you need it, and consulting fitness professionals in your training and exercise program. Injury prevention in fitness is key to a healthy, pain-free body at all stages of life!

Those who use fasting for religious reasons find it helpful for connecting more deeply to a higher power and seeking guidance.

And today, many people use intermittent fasting as a tool for weight loss and detoxification.

Types of Intermittent Fasting

Intermittent fasting means only eating within a certain window of time and abstaining from food outside of that window. Instead of fasting for days or longer, which can become dangerous without professional supervision, intermittent fasting is safer and more doable.

There are three main types of intermittent fasting:

1. 16:8 fasting: Eating with an 8-hour window and fasting outside of that window (for 16 hours). For example, only eating between the hours of 12-8pm.
2. Alternate-day fasting: Fasting every other day. Some people will not eat at all during the “fasting” days while others will simply eat fewer calories during those days.
3. 5:2 fasting: Restricting calories to 20-25% of normal intake two days of the week while eating normally the other five days.

Each of these has its uses, but 16:8 fasting is the most common—and easiest for most people to maintain.

Should You Try Fasting?

Fasting for shorter periods of time is likely fine, even good, for healthy adults. In humans, studies have shown intermittent fasting to be very effective and safer than long-term fasting.

However, it’s the same level of effectiveness as any diet—and the key is whether or not you can stick with it over a long period of time.

If you have health problems or take medications, it’s best to consult with your doctor before trying any form of fasting. Fasting is also not advised for those with a history of disordered eating, kids, or women who are breastfeeding or pregnant.

All this being said, your body does still need regular fuel and nutrition from whole foods. Outside of your fasting window, focus on organic fruits and vegetables, whole grains, beans, legumes, lean proteins, and healthy fats when you do eat. Avoid refined grains and sugars as much as you can, and be sure to get enough fiber.

Quality still matters—in fact, it’s extra important if you want to get the most benefits of fasting.

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/23244540
2. https://www.ncbi.nlm.nih.gov/pubmed/17929537
3. https://www.ncbi.nlm.nih.gov/pubmed/24993615
4. https://www.sciencedirect.com/science/article/pii/S1550413118302535

According to Psychology Today, meditation can help decrease stress, anxiety and depression, boost immune function, decrease inflammation, and more. Meditation is one of the best simple yet powerful self-care ideas.

Here’s how to get started with meditation:

• Find a place where you can sit comfortably and quietly for a few minutes—preferably while wearing comfortable clothes.
• Close your eyes or let them gaze gently ahead, right past your nose.
• Rest your hands on your knees or thighs and relax each part of your body.
• As you inhale through your nose, feel your belly, then chest, expand.
• Pause briefly at the top of the breath, then exhale through your mouth as your chest, then belly, empties. Pause at the bottom, then repeat.

2. Challenge Your Negative Thinking

“Automatic negative thoughts,” or ANTs, is a term coined by Dr. Daniel Amen. These negative thoughts happen quickly and sometimes subconsciously, and they can contribute to depression, anxiety, and overall unhappiness.

Next time you are feeling bad emotionally, observe your thinking. What thoughts are going through your head? Chances are, they’re not very nice—and they’re likely at least a little irrational.

Question those thoughts and see how you can flip them to be more positive.

3. Read for an Hour

Reading is good for your brain: It allows you to immerse yourself in a good story or learn something new.

Find a book that interests you (audiobooks count, too) and gift yourself an hour alone to focus on it.

4. Get an Adult Coloring Book

Adult coloring books have become extremely popular in recent years—for good reason! They can be amazing for your mental and emotional health. Go to your nearest bookstore and pick one up tonight!

5. Take a Break from Social Media and Email

The constant stimulation of the Internet can be exhausting and lead us to compare our lives to others’. Give yourself time away from it all for at least an hour—or a whole day or week, if you can.

6. Have a Green Smoothie for Breakfast

Start your day with something wholesome and filling. A good breakfast can do wonders for satiety, focus, and energy throughout the day.

7. Cook a Simple Yet Healthy Dinner

If you enjoy cooking, feel free to choose a more complex dinner and get creative.

But if cooking stresses you out, look for simple recipes that still use healthy ingredients. You’ll reduce your workload for meals while also nourishing your body with good foods.

(To further cover your nutritional bases, consider a high-quality adult multivitamin.)

8. Go for a Drive (or Better Yet, a Walk)

Sometimes you just need to get out of the house. Go for a drive and listen to your favorite music. Or, put on your tennis shoes, grab your headphones, and enjoy music or a podcast while walking around your neighborhood.

9. Rearrange the Furniture in Your Home

Change can be good; it gives your mind a new stimulus. Try moving around some furniture in your living room for a new, fun look.

Or, if you’re overwhelmed by clutter, pick just one small area of a room to clean and ease the burden a little.

10. Choose One Thing to Do Just Because It Makes You Happy

Many of us feel crushed by the obligations of a busy schedule. But self-care ideas begin with finding time for your own enjoyment.

Don’t forget to actually live. Pick something that you enjoy, even if it seems silly, and give yourself permission to do it this week.

11. Choose a Few Self-Love Affirmations for Yourself

Some examples could be:

• “I am worthy.”
• “I love my body and everything it does for me.”
• “I stop negative thoughts in their tracks.”
• “I choose not to take things personally.”
• “I deserve love.”

Say your affirmations out loud to yourself each day. You’ll be surprised how much of an impact they can make.

These are just a few self-care ideas. Personalize your own based on what makes you happy and what you need most. Above all, practice accounting for your needs in love, creativity and nourishment, as you care for everyone else in your life.

• Weight gain
• Focus and concentration
• Productivity
• Mood and mental health
• Stroke and heart disease risk
• Inflammation and immunity
• And more

When you sleep, your body repairs itself and recharges for the next day.

9 Ways to Get Good Sleep (or at Least Better Sleep)

Try these top ten tips for improving your sleep each night.

1. Avoid Caffeine and Other Stimulants Later in the Day

Caffeine can stay in your system for 6-8 hours after you consume it. That means as you’re trying to get to sleep, your body is still trying to process this stimulating substance.

Stop drinking coffee or other caffeinated beverages after 3-4 pm—and maybe even earlier if you’re sensitive to caffeine. If you really want a nice cup of something, stick to herbal tea or decaf coffee.

The same goes for heavy meals, alcohol, and cigarettes (although we recommend quitting those completely). Each of these can disrupt sleep and prevent your body from resting as it’s supposed to.

2. Don’t Take Long Daytime Naps

If you’re already sleeping poorly, long naps during the day are tempting. But they can confuse your body’s internal clock and make nighttime sleep even harder.

Stick with short naps and avoid sleeping longer than 30 minutes during the day—especially in the afternoon.

3. Work on a Regular Sleep Schedule

Our bodies have what’s called a circadian rhythm that tells us when to be asleep (after sunset) and when to wake up (as the sun rises). Inconsistent sleep habits can disrupt your circadian rhythm, especially these days when we have artificial light all around us.

To aid your body’s internal clock:

• Be as consistent as you can with your bedtimes and wake times—even on the weekends.
• Expose yourself to sunlight in the morning.
• Try to avoid bright light in the evenings—including light from smartphones, laptops, TVs, and e-readers, at least two hours before bed. There are some good phone and computer apps that allow you to block blue light on your screen.

4. Start a Bedtime Ritual to Wind Down

Choose a calming ritual before bedtime. This could be reading, praying, writing in a journal, taking a bath, or anything else that takes you away from the day’s worries, anxieties and bright lights (including those from electronics!).

5. Set Up Your Bedroom for Sleep

Take a look at your bedtime environment. See if you can change certain factors to better support good sleep, such as:

• The temperature—good sleeping temperatures are between 60 and 67 degrees Fahrenheit, according to the National Sleep Foundation.
• Noise—remove any disturbing noises (or start using white noise or a fan to block them out).
• Light—try blackout curtains and eye masks and avoiding having the TV on in your room before bed.
• Air quality—perhaps you could use a humidifier if you suffer from allergies or other breathing issues.

6. Get Exercise Every Day

Daily exercise, especially vigorous exercise, can help your body rest better when it’s time to sleep. Try to get at least 30 minutes of moderate-intensity exercise each day.

7. Analyze Your Mattress and Pillows

Is your mattress the right amount of firmness and support? What about your pillows? These factors can affect your sleep, especially if you’ve had both for a long period of time. Consider whether it’s time to replace them for something more comfortable.

8. Keep Anxiety-Provoking Items Out of the Bedroom

Avoid doing any work in your bedroom. Keep any computers or other work materials in another room of the house and try to shut everything down at least a few hours before bed.

9. If You’re Still Having Trouble Sleeping, Dip Deeper

If good sleep still escapes you, it might be time to consider professional help. Speak with a sleep specialist who can work with you to pinpoint other possible sleep factors getting in your way. Focus on building habits every day that support your physical and mental health, so you can feel more at peace and calm when your head hits the pillow.

Oily fish are rich in omega-3 fatty acids, which your body can’t make on its own. Omega-3s have many benefits, including an anti-clotting effect that helps keep blood flowing to your heart. They can also help lower triglycerides, which are a type of blood fats that contribute to heart disease.

Good fatty fish options include:

• Salmon
• Sardines
• Trout
• Mackerel
• Herring
• Tuna

The American Heart Association recommends getting at least two servings of these fish per week. A serving is 3.5 ounces cooked or ¾ cup flaked. For those with heart disease, doctors may recommend even more omega-3s per week.

SHOULD YOU WORRY ABOUT MERCURY IN FISH?

It’s true that some types of fish can contain environmental contaminants like mercury and polychlorinated biphenyls (PCBs). Risks are higher for children and pregnant women, while for most adults the benefits of eating fish outweigh potential risks.

Mercury and other contaminants are typically found most in bigger and more predatory fish like swordfish, shark, tilefish, and king mackerel. If you’re concerned about mercury in fish, avoid these options and stick with fish that are low in mercury like canned light tuna, salmon, shrimp, catfish, and pollock.

2. Walnuts for Plant-Based Omega-3s

If you’re a vegan, vegetarian, or just want a non-meat option for healthy fats, walnuts are a good source of monounsaturated “good” fats like omega-3s. They contain a different type of omega-3 from fish.

Walnuts contain alpha-linolenic acid (ALA), while fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body must convert ALA into EPA or DHA before it can be utilized, which makes ALA a less efficient form of omega-3. However, it is still beneficial.

A serving of walnuts is a small handful.

3. Flaxseeds and Chia Seeds

Both flaxseeds and chia seeds are another plant-based form of omega-3s. Both also contain fiber and protein, and flaxseeds contain phytoestrogens, making them heart-healthy foods.

One to two tablespoons of flaxseeds or chia seeds is a good way to add omega-3 healthy fats to a meal or snack. Just make sure you consume flaxseeds in milled or ground form; otherwise, you may not absorb their benefits at all.

4. Oatmeal for Cholesterol and More

Oatmeal is a delicious breakfast option and a friend of your heart for several reasons:

• For years, oatmeal has been known for lowering LDL “bad” cholesterol, which is an important heart health number to know.
• Recent research has shown oats may also be helpful against type 2 diabetes, high blood pressure, and weight gain.
• Anti-inflammatory properties due to antioxidants in oats have been demonstrated in high amounts from lab tests.

A serving of oatmeal is ½ cup dry oats. For an even healthier heart boost, add some flax seeds or chia seeds to your cooked oatmeal!

5. Broccoli and Other Greens

Broccoli and other leafy green vegetables are packed with fiber and other nutrients and antioxidants like folate, beta-carotene, vitamin C, and vitamin B6.

Some good greens to eat daily include:

• Spinach
• Kale
• Asparagus
• Collard greens
• Arugula
• Romaine lettuce

6. Colorful Veggies

Don’t just stick with the greens! Vegetables in a variety of colors provide important vitamin and minerals that support the health of your heart and whole body. Think in the rainbow: red bell peppers, carrots, sweet potatoes, yellow squash, leafy greens, red cabbage, potatoes, eggplant, and more.

7. Legumes

Beans, lentils, and peas are all good plant-based sources of protein and fiber. Plus, they contain no cholesterol and very little fat, making them superb heart-healthy foods.

If you buy your beans canned, choose no-salt-added (or at least low-sodium) options to reduce the salt content—as excess sodium may increase blood pressure.

A serving of beans is ½ cup cooked.

8. Berries

Berries are small, colorful, and flavorful fruits that pack a healthy punch too! They’re rich in soluble fiber and heart-healthy phytonutrients. Try adding blueberries, raspberries, strawberries, or cranberries to your oatmeal or cereal, or eat them alone as a snack.

A serving of berries is about ¼ cup.

9. Bananas and Other Fruits

Bananas are a good source of potassium, which is an important electrolyte for heart health and has a blood pressure-lowering effect. Oranges are also good sources, and many other fruits contain helpful vitamins and minerals. Like with vegetables, aim for a variety of colors.

10. Low-Fat Dairy

Dairy products are another great source of potassium as well as protein. To reduce your intake of saturated fat from traditional dairy, you can choose low-fat versions. Greek yogurt is a great dairy source with very little fat and no added sugars (as long as you buy it plain and unsweetened).

Bottom line: A variety of fruits and vegetables (emphasis on vegetables), healthy fats, and good protein make up the top heart-healthy foods. Above all, focus on whole foods like these and your cardiovascular health will love you for it.

The internal female reproductive system includes the:

• Vagina: also known as the birth canal.
• Uterus: also known as the womb, which is divided into the cervix (the lower part) and the corpus (the main part of the uterus). The uterus can expand to hold a developing baby when a woman is pregnant.
• Ovaries: small glands on each side of the uterus that make hormones and eggs.
• Fallopian tubes: slender tubes that attach to the upper uterus and act as a tunnel for egg cells. An egg is also fertilized by sperm in the fallopian tubes.

When a female is of reproductive age, she has a monthly cycle (menstruation) that prepares the body for potential pregnancy.

Male Reproductive Health

The male reproductive system includes the:

• Testicles: two oval-shaped organs that make the hormone testosterone and create and store millions of sperm cells.
• Duct system, which includes the epididymis and vas deferens through which the sperm-containing fluid semen travels.
• Accessory glands, which include the prostate gland that makes some parts of semen and the seminal vesicles that provide help lubricate the duct system and protect sperm.
• Penis, which contains the shaft and glans where semen and urine exit the body.

The main purpose of both male and female reproductive systems is to produce and transport either an egg or sperm. Nature’s goal is to create a baby—make another person!

Unfortunately, a number of diseases and conditions can occur in the reproductive system, including:

• developmental disorders
• birth defects
• preterm birth
• low birth weight
• birth defects
• impotency
• fertility issues
• menstrual disorders
• and many more

What Affects Reproductive Health?

According to the National Institute of Environmental Health Sciences, research shows the greatest threat to reproductive health may be exposure to environmental pollutants.

Exposure to chemicals that may interfere with hormonal activity—known as endocrine disruptors—may also be involved in reproductive concerns like pregnancy or fertility issues.

In addition, lead exposure has been linked with reduced fertility in both genders.

Lifestyle factors like the following may also affect fertility and reproductive health^[1]:

• The age a family is started
• Nutrition, exercise and body weight
• Stress, anxiety and depression
• Cigarette smoking, illicit drug use, and alcohol and caffeine consumption
• Obesity or being underweight

How to Support Your Reproductive Health

Reproductive health can vary depending on the individual and circumstances. However, here are some general recommendations:

STAY EDUCATED AND PLAN CAREFULLY

Practicing safe sexual health, tracking monthly cycles, and pre-planning for pregnancies are all ways to stay aware and informed about your reproductive health.

This includes scheduling regular doctor visits and screenings for your sexual health and seeking medical attention for infections or dysfunctions.

GET ENOUGH FOLIC ACID

This B-vitamin is crucial for women of reproductive age, as having enough before and during pregnancy can help reduce the risk of brain and spinal cord birth defects. The Centers for Disease Control and Prevention (CDC) recommends 400 mcg of folic acid per day for all women.

DIET AND EXERCISE

A healthy and well-balanced diet is key in maintaining good overall—including reproductive—health.

For men, eating plenty of fruits and vegetables, as well as carbohydrates, folate, fiber and lycopene, are associated with better semen quality.^[2,3]

In women:

• Replacing carbohydrates with vegetable protein has shown to have a positive effect, while increasing animal protein was correlated with higher chances of infertility.^[4]
• Eating trans fats instead of healthy monounsaturated fats has been shown to increase the risk of infertility.^[5]
• Women who take multivitamins could be less likely to deal with infertility.^[6]
• Women who focused on more monounsaturated fats than trans fats, vegetable protein instead of animal protein, high-fat dairy instead of low-fat dairy, increased multivitamin and iron intake, and a lower glycemic index diet showed higher “fertility diet” scores.^[7]

Maintaining a healthy weight—avoiding being overweight or underweight—may also help support reproductive health.

STRESS RELIEF

Psychological stress may also contribute to fertility issues. So taking steps to reduce emotional stressis good for your reproductive health and well-being as a whole.

The Bottom Line

Making healthy choices that nourish your body are good ways to support your sexual and reproductive health—whether you plan to have children or not. This starts with staying informed, getting checkups, talking with your partner about any concerns, and focusing on a good diet and regular exercise.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3717046/
2. https://www.ncbi.nlm.nih.gov/pubmed/19147135
3. https://www.ncbi.nlm.nih.gov/pubmed/12932871
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3066040/
5. https://www.ncbi.nlm.nih.gov/pubmed/17209201
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2366795/
7. https://www.ncbi.nlm.nih.gov/pubmed/17978119

Women go through many changes during their lifetime; one of the biggest is menopause. Whether you’re not quite menopause age, are going through it right now, or a loved one is menopausal, the information below covers what happens during menopause, including common symptoms and important risk factors to be aware of.

Here are five things to know about menopause changes:

1. Menopause is a Natural Condition

Before we get into what happens during menopause, you should know it’s a normal change that all women go through as they age. Here are some key facts to know:

• Menopause can either refer to the changes a woman experiences just before or just after she stops having a period. When menstruation ceases due to age, it means the end of a woman’s time to reproduce.
• Each woman is born with a certain amount of eggs in her ovaries, which control menstruation and make hormones. During menopause, the ovaries stop releasing an egg each month, ending menstruation.
• When menopause occurs after age 40, it’s considered normal. Some women will go through menopause earlier (known as premature menopause), and it’s usually due to another factor like getting a hysterectomy or ovarian damage from something like chemotherapy.
• The average age for menopause is 51. Most women stop having periods between age 45-55.

2. Menopause Happens in Stages

There are three natural stages to menopause:

1. Perimenopause: When the ovaries slowly start making less estrogen. Usually begins years before menopause. A woman can start having menopause symptoms towards the end of perimenopause as she’s entering menopause.
2. Menopause: When a woman hasn’t had a period for at least a year. The ovaries have ceased releasing eggs. Menopausal symptoms are more extreme during this time (more on those below).
3. Postmenopause: The years after menopause when symptoms subside, and some health risks related to less estrogen increase.

3. Hot Flashes (and Other Symptoms) are Very Common

Although not every woman has the same symptoms of menopause, common ones include:

• Hot flashes (the most frequent symptom that about 75 percent of menopausal women experience): a sudden feeling of warmth that spreads throughout the body
• Night sweats
• Mood swings and irritability
• Skipped or irregular periods
• Headaches
• Depression or fatigue
• Changes in sex drive
• Joint and muscle aches or pains
• Racing heart

4. Loss of Estrogen Increases Some Health Risks

Since menopause involves a loss of the estrogen hormone, it has been associated with an increased risk of some health issues like:

• Osteoporosis due to bone loss
• Heart disease
• Bladder and bowel problems
• More wrinkles (due to less skin elasticity)
• Weaker muscles
• Alzheimer’s disease

5. Some Lifestyle Changes May Help Alleviate Symptoms of Menopause

Although no one can escape menopause, some life adjustments could help manage symptoms. That includes natural lifestyle changes, such as

• Getting regular exercise
• Losing weight, if needed, or maintaining a healthy weight
• Avoiding spicy foods, which can aggravate hot flashes
• Keeping rooms at cooler temperatures to help with hot flashes
• Wearing light cotton and layered clothing
• Keeping your bones healthy by eating foods high in calcium (like dark leafy greens or dairy products), doing weight-bearing exercise, and taking vitamin D.
• Avoiding alcohol and not smoking
• Making time for self-care to relieve emotional stress

Some women may find relief from alternative therapies like acupuncture or herbal remedies.

The Bottom Line

Menopause can be a tough transition for some—but making healthy choices and understanding what happens during menopause can make the process much smoother. With humans living longer than ever before, menopause is simply another step in the beautiful cycle of life. And it’s never too late to care for your precious body!

Sometimes, the thyroid can produce too little of its thyroid hormones (known as hypothyroidism) or too much (hyperthyroidism). The symptoms may be small at first but can become more noticeable over time.

Common symptoms of hypothyroidism (underactive thyroid) include:

• Fatigue and/or depression
• Weight gain
• Dry skin
• Increased cold sensitivity
• Constipation
• Irregular or heavier periods
• Muscle weakness
• Elevated cholesterol
• Slowed heart rate
• Enlarged thyroid gland (also known as goiter)

Common symptoms of hyperthyroidism (overactive thyroid) can include:

• Nervousness, anxiety, and/or mood swings
• Rapid heartbeat
• Lighter or infrequent periods
• Heart palpitations, rapid heart rate, or irregular heartbeats
• Dry skin
• Weight loss
• Trouble getting to or staying asleep

There are various causes for thyroid imbalance, including autoimmune diseases, medications, inflammation, thyroid surgery, and even pregnancy in some women. A doctor can test your thyroid hormone levels and look for signs of thyroid problems.

How to Support Your Thyroid Gland

Since the reasons for thyroid issues can vary so much per person, the best first step is getting your thyroid hormones checked. But there are also specific nutrients (like those found in Thyroid Factors™) that can help support thyroid wellness and T3/T4 production, including:

• Iodine, a major building block of each thyroid hormone. Sea vegetables like kelp, Irish moss, and bladderwrack are especially rich in natural iodine.
• L-tyrosine, also a component of T3 and T4.
• Selenium, which is necessary for T3/T4 conversion. Seaweeds, like those listed for iodine, as well as Brazil nuts are good sources of selenium.
• Manganese, a factor in the making of T4.
• Chromium, a mineral necessary for energy metabolism.

Two of the most common resolutions people make each year are to eat better and to lose weight (closely matched with getting more exercise). For many people, that starts with cutting out sugar—or, at least, reducing many of common sugar sources.

You’ve likely seen the rise in low carb, low sugar diets over the years. While the “perfect diet” looks a little different for everyone, it’s true that too much sugar is bad for our bodies—it can mess with everything from skin health to metabolism and even increase the chances of heart disease and cancer.

If your goal is cutting out sugar more this year, start with these simple tips.

1. Throw Out Processed Sugars in Your Kitchen

Some of these are pretty obvious: desserts like ice cream, cookies and candy bars are full of sugar. But sugar goes by many names, so check the labels of your packaged products.

Common names for sugar include:

• Glucose
• Sucrose
• High fructose corn syrup or corn syrup
• Cane sugar
• Evaporated cane juice
• Agave nectar
• Confectioner’s sugar
• Turbinado sugar

Get rid of anything with sugar as the first ingredient or that lists sugar several times. And the more you can focus on foods that aren’t packaged and/or that don’t contain any listed sugars, the better.

2. Start with Better Alternatives

If you eat a highly processed diet, you’re likely consuming refined sugar in many forms. Instead of going “cold turkey,” start by getting more of your sweetness from better places, especially whole foods. Think sugar alternatives that include:

• Sweet vegetables like sweet potatoes, carrots, onions and squash
• Fruits like blueberries, raspberries, strawberries, kiwis and lemons
• Stevia or monk fruit sweeteners that are natural and contain no sugars
• Sweeteners that also contain some nutrition, like raw honey or blackstrap molasses

Focus on foods, especially whole foods, that provide health benefits along with their sweetness. After a while, you’ll notice your cravings for processed sugars subside and will become more in tune with how they affect you.

3. Eat Enough Healthy Fats and Calories

Sugar is the body’s quickest form of fuel. If you’ve gone too long without eating, or aren’t eating enough healthy foods, your body might crave sugar because it needs more energy—fast!

Instead, we want a steady stream of energy that fuels us and supports our health. That means a balanced diet with healthy fats, proteins, and whole food-based carbs and minimal empty calories.

Make sure you:

• Eat plenty of healthy fats and proteins
• Consume enough calories
• Prioritize whole foods
• Consider vitamins/minerals that support sugar metabolism
• Get enough rest (you might also crave sugar if you’re low on sleep! Make sleep a priority)

Don’t fall into the trap of thinking less calories equals healthier. Eating too little backfires on you and can just cause more sugar cravings. Give your body plenty of fuel from healthy foods when cutting out sugar.

Remember: Progress, Not Perfection When Cutting Out Sugar

Just like with any New Year’s resolution, be kind to yourself. Making changes can be challenging, especially when it involves cutting out sugar from your diet. Focus on the above tips, pay attention to how foods make you feel, and know each step will help you feel better, have more energy, and overall improve your health.

According to the Allergy and Asthma Foundation of America, dust mites could be the most common year-round allergy trigger. Dust mites are tiny bugs commonly found in the carpeting, bedding and furniture of most homes.

Drier Indoor Environments

When the heater is turned up, the home air gets drier. This can lead to dry skin, dry noses and subsequent nosebleeds—which can further irritate winter allergies.

Tips to Fight Winter Allergy Symptoms

Now that we know some common reasons for winter allergies, what can be done about them? While you probably can’t get rid of them completely, you can make some changes to reduce your exposure to triggers. Here are some things to try:

• Clean your house often: Vacuum, dust and keep your living environment clean as often as possible. A vacuum with a HEPA (high-efficiency particulate air) filter can especially help.
• Wash your sheets in hot water: This can kill dust mites and reduce their symptoms. You can also use hypoallergenic pillow and mattress cases to trap the mites.
• Choose an artificial Christmas tree: Real trees are nice, but they can come with mold and irritating chemicals on them. Consider a pretty artificial tree instead.
• Dust off holiday ornaments before hanging them up, and choose plastic or glass over fabric to reduce dust collection.
• Bathe your pets: Once a week is ideal, but not more frequently than that. This will reduce dander. And although it’s hard for most people (since we all know our pets really rule the home), keeping pets out of the bedroom at night can help reduce allergy symptoms.
• Use a humidifier: If dryness in the air is exacerbating winter allergies, a humidifier can help. Just keep in mind that dust mites and mold are particularly prevalent in warm and humid environments, so try to keep your home below 50 perfect humidity.
• Use saline nose rinses: Rinsing can reduce your risk of getting a secondary viral infection from dry or bleeding nasal passages due to allergies.
• Keep food well-sealed: Crumbs and poorly packaged food can attract cockroaches, which leave droppings that contribute to some allergies. Always pack up leftovers and sweep often to reduce stray food crumbs.

Also, be sure to take care of yourself during the winter months so your body can fight for you. Eat well, incorporate vitamins and supplements as needed, exercise, and practice self-care daily for stress relief.

The Bottom Line

If you’ve tried all of the above and still deal with winter allergies, it’s probably not your fault. Exposure to workplaces and other public areas with allergens can also cause symptoms, so you likely can’t avoid them completely until the season is over.

Speak with your doctor if you’re concerned, take care of your body, and keep your environment as clean as you can. And enjoy your winter holidays!

But the biggest reason to shield your skin from UV rays is an important one: Too much exposure can cause skin cancer. According to The Skin Cancer Foundation, more people in the U.S. are diagnosed with it each year than all other cancers combined.

To protect yourself from this scary statistic, be smart with how you spend your time in the sun:

1. Know What a Healthy Sunscreen Is

Just one bad sunburn can double your risk of melanoma skin cancer (the worst kind), so it’s important to protect your skin when you’re outside—even if it’s a cloudy day.

Sunscreen safety tips:

• Use a sunscreen with full UV protection and a sun protection factor (SPF) of at least 15. SPF 30 or 50 is best.
• Use a thick layer on all exposed skin areas, and re-apply if you’re in the sun more than two hours and/or after you’ve been swimming or sweating.
• Use these EWG guidelines to avoid sunscreens with toxic ingredients.

Keep in mind SPF refers to how long the sunscreen will protect your skin. An SPF 15 lasts about 3 hours and 45 minutes while SPF 30 lasts around 7 ½ hours (but this varies depending on your skin color/shade). Above SPF 50, the sunscreen is not any more effective.

2. Avoid High-Sun Times, and Use Shade

The sun is strongest between 10 a.m. to 4 p.m., so try to avoid the sun during these times. And when you are out, make sure there’s easy access to shade, shelter or cover, like a tree or umbrella.

3. Wear a Wide-Brimmed Hat and Sunglasses

Choose a wide-brimmed canvas hat (that goes all the way around) to protect your face, neck and ears. A baseball cap will also work, but you’ll need sunscreen on your neck and ears.

And don’t forget about your precious eyes! Wear sunglasses with 100% UV protection to protect your eye health and the skin around them.

4. Choose the Right Clothing

Darker-colored clothes with tightly woven fabrics are best for protecting your body from the sun’s rays. Loose, long pants and long-sleeved shirts provide the most protection, if you live in an area where they’re not too hot to wear.

5. Check Your Skin for Any Changes

See your doctor if you notice any changes in your skin. Weird moles, red lumps or patches, craters, or open sores are all things to get checked out.

If your skin is fair, pay close attention to places that are usually exposed to the sun, including your head, face, neck and ears. If you have darker skin, the most common skin cancer type is found on places not in the sun, like your feet or legs.

The Bottom Line

Good health means caring for your whole body all year long, and that includes protecting your skin from harmful sun rays. So, use these sun safety tips to stay healthy as you enjoy your time in the sunny weather!

Be sure to drink water whenever you’re thirsty and eat plenty of water-containing fruits and vegetables (and getting enough vitamins and minerals) during the winter months. Hydration is just one facet of a healthy routine, but it can make a big difference for your body, including for your skin.

Although drinking plenty of water isn’t a cure-all for dry skin, it’s still a good practice that keeps you healthy overall. It can also help prevent fatigue that’s more common in the winter months.

Related: How to Keep Your Skin Healthy All Year Long

7. See a Specialist if Needed

If home remedies aren’t working, it might time to see your dermatologist for more in-depth resolutions to what’s going on.

The Bottom Line

Most mild dry skin in winter is helped with healthy tips like these and knowing the warmer months are right around the corner will bring relief!

Winter fatigue and tiredness can hit some of us hard, and there are scientific reasons for it:

• When days are shorter and darker in the winter, our bodies make more of the hormone melatonin. Melatonin regulates our wakefulness and sleep, and an excess amount of it can increase tiredness, fatigue, and even disrupt mood.
• Colder weather and shorter days also decrease opportunities to be outside. This can lower our vitamin D levels, since sunlight is our major source. Vitamin D deficiency can greatly affect how we feel, perform and recover.
• Plus, lack of exercise overall, which is more common in winter for the above reasons, can make us feel sleepier and more fatigued.

How to Combat Winter Fatigue

Now that we know why winter fatigue can hit us during the end and beginning of the year, let’s look at some natural ways to fight the winter slug.

1. Use the Shorter Days to Get More Sleep

Daylight savings in winter can throw sleep off for many of us, making it harder to get the rest we need for energy. But try to use the earlier evenings to your advantage!

Make it easier to get out of bed without the “snooze” button by going to bed earlier. You’ll increase your chance of undisturbed sleep, which is so important for fighting winter fatigue and tiredness and truly resting.

2. Let Daily Sunlight In

It’s harder to get sunlight in the winter, so increase your chances of exposure even when you’re inside:

• In the morning and whenever you’re home, open curtains and blinds to let in natural daylight as much as possible.
• Go for walks during your lunch break or in the morning before work.
• Get outdoors as often as you can, especially on the weekends when there’s often more time for it.

3. Make Time to Breathe and Relax

Shorter days can increase the pressure to get more done in a smaller window of time. The added stress can make you feel more tired, creating a vicious cycle.

Give yourself space to adjust to the new changes, and look for ways to add stress-reducing activities into your life. This could include:

• meditation
• yoga
• mindfulness techniques
• reading a good book
• journaling
• spending time laughing with and enjoying loved ones

4. Move Your Body in the Late Afternoon

Exercise is especially hard when you’re feeling fatigued, but it can actually help you feel more energized!

Try to get some form of physical activity every day (bonus points if it’s something outside). Late afternoon may be best, as it can reduce evening fatigue and improve sleep.

5. Eat More Fruits and Vegetables

Boost your energy and immunity this year by eating plenty of produce in the winter months. Eating well will also help you maintain a healthy weight. Being under- or overweight can affect energy levels and sleep.

Look for healthy winter dinners you can make as a family. Winter soups are great for getting in more veggies, and there are some great winter salads to add as sides to your meals, too.

6. Have a Healthy, Hearty Breakfast

You might not feel like making a cold smoothie in the winter months, so reach for a healthy and filling warm breakfast instead—like oatmeal or porridge! It’ll give you a great starchy and fiber-rich boost first thing in the morning to power through your day.

7. Cut Back on the Sugar

The holidays usually involve an increase in sweets and comfort foods. Enjoy the season, but be mindful of how too much sugar affects you. Sugary foods might give you energy initially, but soon you’ll crash and burn, making the winter fatigue worse.

Related: 5 Ways to Enjoy Holidays Sweets Without Indulging

Combat sugar cravings with wholesome meals and snacks—and use these natural sugar alternatives as much as you can.

The Bottom Line

Winter fatigue is frustrating and can make it hard to keep up with the regular rhythm of life – but don’t fret! It’s natural to feel more tired when there’s less sunlight. Go easy on yourself, focus on healthy habits, and be mindful of when you need a little extra rest and stress relief during this time of year.

According to Atom Alliance, healthcare professionals wash their hands less than 50% of the times they should—which increases the spread of viruses, bacteria and other pathogens. And if healthcare providers are failing to wash their hands enough, just think of how much everyday people are dropping the ball!

This is a problem because we use our hands to touch surfaces, food and other people every day. As a result, many conditions, ranging from minor to severe, are spread through contact because of improper hand washing.

Basically, hand washing is such a simple act, but it’s one of the most crucial ways to prevent infections!

When and How to Practice Good Hand Hygiene

Here’s what you need to know to ensure you and your family follow proper hand washing practices (according to CDC hand washing guidelines) this year.

5 STEPS TO WASH YOUR HANDS

1. Wet your hands under warm or cold clean, running water. (And remember to conserve water by turn off the tap as you add soap!)
2. Lather on soap by rubbing it between your hands. Rub the soap all over your hands—on your palms, back of the hands, and in between fingers and under nails.
3. Scrub your hands for at least 20 seconds. (That’s about the length of singing “happy birthday” twice.)
4. Rinse your hands by turning the water back on and washing the soap away.
5. Dry your hands with a clean towel or by letting them air dry.

How long should you wash your hands, in total? Each hand washing session should last at least 50-60 seconds.

WHEN SHOULD YOU WASH YOUR HANDS?

Washing your hands is important many times throughout the day, including:

• Before eating food and before, during and after preparing food
• After using the bathroom
• After coughing, sneezing or blowing your nose
• Before and after caring for someone who is sick or cleaning up a child
• After touching trash or garbage
• Before and after treating/touching any cuts or wounds
• After touching an animal or handling pet food or treats

If for any reason you don’t have access to clean running water, use whatever soap and water is available. If there is no soap and/or water available at the moment, use a hand sanitizer with at least 60% alcohol until you can get to a place to properly wash your hands.

The Bottom Line

Don’t take hand washing for granted. Along with eating healthy, getting enough exercise, managing stress and taking nutritional supplements, proper hand washing is one of the best ways to be well and help prevent sickness for you and your loved ones this year. Follow the guidelines above and stay healthy this season!

During this time, it’s helpful to remember the power of mindfulness. Overwhelm and busyness, even the good kind, can cause anyone holiday stress and anxiety—and for some people, even depression. So here are some mindfulness techniques you can use to help ground you and keep you present going into the holiday season.

1. Choose Something to Be Grateful for Each Day

Gratitude practices are powerful mindfulness techniques; they can help you remember what matters most.

Each day during the holiday season, find something to be grateful for. It could be certain people in your life, the ability to travel, a roof over your head, a good meal, pretty holiday decorations, or anything else big or small.

Make a mindful effort to focus on things that are good, that you consider blessings in life.

2. Give Yourself Permission to Feel the Emotions

Cut yourself some slack for being human.

If you experience intense feelings or emotions during the holidays, stop and sit with them instead of fighting them. Say out loud or to yourself, “I am feeling _____, and that’s okay.”

Often, recognizing and naming the emotions we feel is the first step to feeling better.

3. Use Your Breath as an Anchor

If anything gets overwhelming, come back to your breath. Pause briefly and take just a few deep inhales and exhales from your belly:

• Stop and close your eyes.
• Inhale through your nose as you feel your belly expand.
• Pause for a moment at the top of the breath, then exhale forcefully through your mouth as you feel your belly contract.
• Repeat three times—or longer, if you wish. Try to focus just on your breath going in and out.

This is one of the best mindfulness techniques for activating your body’s relaxation response and stopping the “fight or flight” reaction anxiety or stress can trigger.

4. Take Time for Self-Care—Even Small Acts

Give yourself time to doing things that are just for you versus deliberately productive. It’s much easier to be mindful and present during the holidays if you feel good.

Small acts of self-care (that are also mindfulness techniques) could be:

• Sleeping in a little or going to bed earlier for a full night’s rest
• Connecting with your body through some movement, such as a walk or yoga poses
• Going for a drive and listening to music to clear your head
• Watching something that makes you laugh
• Sitting and breathing or meditating for a few minutes
• Doing absolutely nothing

Do little things for yourself that keep you feeling happy and healthy—even during busy times.

5. Use the Opportunity to Unplug More

If you take off work for the holidays, use the time as a nice break from being overly connected online—which is good for all of us.

Make a mindful effort to put your phone away, stop checking email, and put social media on the backburner. Try to focus on those physically in front of you, and only use your phone for making calls to those who can’t be there.

6. Slow Down When Shopping, Driving, Cooking, Etc.

It might seem like speeding through your to-do list will help you get done sooner, but it’s not doing your stress levels any favors. Here are some mindfulness techniques for different aspects of the season:

MINDFUL SHOPPING AND TRAVELING

Slow your walking pace a little to notice what’s around you and pay attention to your breathing. Notice the lights, sounds, smells, and air around you. Even as you decide on gifts, try to be in this present moment.

MINDFUL CONVERSATIONS

Holidays are often spent with people you don’t talk to or see often the rest of the year. Use this as an opportunity for mindfulness techniques to be present with others.

See if you can observe and actively listen to what the other person is saying. Try to put yourself in their shoes, even if they seem snippy or in a bad mood (even it’s a moody store clerk, who may have been on her feet and overworked for hours this season).

Interact with an open and mindful heart.

MINDFUL EATING

With each bite, whether it’s a salad or a pumpkin pie, slow down and notice the tastes, textures, temperatures, and smells of what you’re eating. Set an intention to fully enjoy your food—and to notice when you’ve had enough or need more.

Also, put your phone away and just focus on those around you in between bites.

The Bottom Line

As you navigate these mindfulness techniques this holiday, remember this: all we have is this present moment, and it’s precious. Even when holidays are hard or overwhelming, stop and see how you can appreciate the beauty in each present moment while it’s here.

And from all of us at Michael’s Health, we wish you a healthy, happy, mindful holiday season this year!

Clearly, smoking doesn’t do any favors for your chances of living a long and healthy life. So with the Great American Smokeout today, our post is all about the biggest health benefits of quitting smoking (or never starting to smoke).

The Huge Benefits of Quitting Smoking

Smoking affects all parts of your body, including your lungs, heart, brain and teeth. So, it makes sense that quitting smoking can have a very positive impact on your health.

Here’s what happens when you quit smoking.

1. Decreased Risk of Heart Issues

Smoking is the primary cause of heart disease and heart attacks. Here’s why:

• The carbon monoxide in tobacco smoke decreases how much oxygen is in your blood, making your heart work harder than it should.
• Smoking damages your artery linings, contributing to fatty build up that narrows the artery and can cause a stroke or heart attack.
• Nicotine increases your adrenaline, which raises your blood pressure and makes your heart work harder.

So, quitting is the #1 best thing you can do to protect your heart. And it can have almost immediate positive effects on your risk:

• 20 minutes after you stop smoking, your blood pressure and pulse rate can return to normal.
• Within just 24 hours of quitting, your overall risk of heart disease can decline—and heart attack risk drops between two weeks to three months.
• 5-15 years after you stop smoking, your risk of stroke can decrease to same as a non-smoker, and risk of coronary heart disease can equal that of a non-smoker by 15 years.
• Your blood will become thinner and your heart won’t have to work so hard. Plus, it will decrease the amount of fats and cholesterol moving around your blood, slowing any further fatty buildup in your arteries.

2. Better Breathing and a Halt to Lung Damage

Smoking can cause permanent damage and scarring to the fragile air sacs of your lungs. This is known as emphysema, and it’s an incurable disease that causes breathlessness. Quitting as soon as possible can help save you from dealing with this terrible condition for the rest of your life.

But even if you’ve been smoking for many years, the benefits of quitting smoking now can help you breathe better and improve the function of your cilia. The cilia are hair-like structures on your windpipe that keep your airways clear and make it easier to fight off colds and infections.

3. Healthier DNA and Less Cancer Risk

Quitting smoking today is one of the best ways to lower your cancer risk. Plus, quitting can save your DNA from smoking-related damage, and may even help repair damage that’s already done.

By 10 years after quitting:

• Risk of lung cancer is 30-50% (and risk of dying from it is almost half) compared to a continuing smoker [1].
• Esophageal, throat, mouth, and pancreas cancer risks decline.
• Risk of diabetes is very close to that of someone who has never smoked [2].

By 20 years after quitting:

• Pancreatic cancer risk has decreased to same as a never-smoker [3].
• In females, risk of dying from lung disease, cancer, and all smoking-related issues is same as a never-smoker [4].

4. Your Body Can Heal Better

The benefits of quitting smoking also include better blood flow to injuries and healthier white blood cell counts, helping your body heal better and defend against disease.

5. Re-Wired Brain

After about 21 days of quitting, the nicotine receptors in your brain return to normal, literally rewiring your brain to help stop the addiction cycle [5].

Benefits of Quitting Smoking: Better Overall Quality of Life

Quitting smoking is one of the absolute best choices you can make to reduce your risk of many diseases, improve your quality of life, and get as much as you can out of this life.

Are you ready to quit for your health? If you need help, these CDC quitting resources can help.

• Urinary tract infection, or UTI (infection of the bladder and urethra, the tube that carries urine out of the body, and the most common infection in humans)
• Overactive or underactive bladder
• Interstitial cystitis, or IC (chronic condition causing bladder pain and pressure)
• Nocturia (getting up one or more times during the night to urinate)
• Bladder cancer

7 Ways to Support Your Bladder Health

To reduce your risk of bladder issues now or down the road, here are some healthy tips.

1. Use the Bathroom Often

Holding urine in your bladder for too long, especially by ignoring natural urges, can increase your chances of infection. Try to urinate at least every 3-4 hours and use the bathroom when you feel the urge.

2. Give Your Bladder Time to Fully Empty

Rushing urination can lead to your bladder not emptying all the way. This can leave urine in the bladder, contributing to a bladder infection, which is the most common type of UTI.

3. Drink Plenty of Water

Staying hydrated helps ensure you urinate on a healthy, regular basis. Water can assist in flushing bacteria from your urinary tract and help prevent bladder infections.

Shoot for 6-8 glasses (about eight ounces each) of hydrating fluid per day, with at least half of that being water.

4. Eat Plenty of Fiber and Healthy Foods

Constipation can worsen UTI symptoms or bladder pain or discomfort by putting extra pressure on the bladder.

Help prevent constipation by eating plenty of fiber per day (at least 30-38 grams for men; 25 grams for women; and 21 grams for women over 50).

Also, focus on a diet of mostly whole foods (with plenty of fruits and vegetables) and get regular exercise to prevent constipation and support your bladder health.

5. Limit Caffeine, Alcohol and Other Irritants

Caffeine and alcohol can irritate the bladder, even in those without a bladder condition.

If you deal with a bladder infection or other related problem, cutting down on alcohol and caffeine-containing foods and drinks can help. Certain foods have also been known to worsen interstitial cystitis symptoms in some people. Those include:

• Coffee
• Tea
• Soda
• Chocolate
• Citrus fruits
• Tomatoes

Another big irritant to the bladder, and your whole body, is smoking. If you currently smoke, take steps towards quitting.

6. Stay Clean of Bacteria

If bacteria enter the urethra of men or women, it can move into the bladder and cause a bladder infection. Help prevent this by always wiping from front to back after a bowel movement and urinating shortly after sexual activity.

7. Retrain Your Bladder and Strengthen the Muscles

For people who struggle with urinary incontinence or the frequent urge to urinate from overactive bladder, doctors may recommend “training your bladder.” This involves gradually increasing the time between going to the bathroom and usually setting up a urination schedule.

Pelvic exercises can also help with bladder leaking from things like coughing, sneezing, or laughing, which is especially common in women as they get older. These are known as Kegel exercises, and they strengthen the pelvic floor muscles.

To perform Kegels, repeatedly squeeze, hold, then release the muscles you use to urinate to give them a “workout.”

The Bottom Line

These steps can help support your bladder health, whether you deal with bladder-related conditions or not. Think about the importance of your bladder next time you “go,” and remember that this organ needs to stay healthy just like the rest of them!

A good multivitamin can also be a great complement to a healthy skin diet.

2. Don’t Forget Your Omega 3s

Besides fresh fruit and vegetables, foods with omega-3s are also crucial for healthy skin.

Omega-3 fatty acids are anti-inflammatory for the skin and essential to helping it retain proper moisture.

Some ways you can get a regular dose of omega-3s include:

• Having baked fish, like salmon, for dinner
• Snacking on some walnuts
• Eating fresh seaweed
• Sprinkling ground flax seeds on your salad or in your smoothie
• Drizzle flaxseed oil or hemp oil on your meals
• Taking a high-quality fish oil supplement

3. Drink the Right Fluids

Hydration is one of the best skin care tips we can give—and one of the best habits you can keep for your skin! Staying hydrated keeps your skin looking plump, moisturized and clear.

Instead of reaching for coffee first thing, have a big glass of water—and drink more throughout the day. If water bores you, try herbal teas or iced water with a few squeezes of fresh fruit juice.

4. Stress Less

When you’re stressed, your body releases cortisol, the “stress” hormone, which can wreak havoc over the long-term. That includes being hard on your skin, increasing the chance of dry, oily or wrinkled skin and breakouts.

Support your body during stress and keep your skin healthy by making more time for relaxation and mindfulness, such as meditation, yoga, and deep breathing.

5. Sleep More

Yep, sleep is also great for healthy skin! Your whole body needs sleep to repair and rebuild overnight—including your skin. Plus, lack of sleep can make you more susceptible to stress and overwhelm, which we already know isn’t good.

Give your skin the rest it needs by shooting for 7-8 hours of sleep per night.

6. Moisturize Day and Night

When skin is too oily or too dry, it can lead to skin issues like acne. In either case, the right moisturizer matters because it helps keep a healthy oil balance on your skin.

If you have oily skin, look for skin lotions with exfoliant ingredients instead of creams. If you have dry skin, creams are likely best. Apply the right moisturizer in the morning and at night before you go to bed.

7. Be Responsible in the Sun

Sunshine feels great on the skin, but as many of us know, it can also be damaging. Not only can too much sun contribute to wrinkles and other signs of aging, it also increases your risk of skin cancer.

Follow the proper sun safety tips when you’re out in the sun more, especially during summer months. Wear a healthy sunscreen, wide-brimmed hat, and sunglasses when you’re outside or driving.

8. Screen for Skin Cancer Regularly

Skin cancer is one of the most treatable cancers—if you catch it early. Go to your doctor for regular skin screenings, and inspect your skin for anything new or abnormal.

The Bottom Line

A lot of the best skin care tips come down to prevention. Practice good, mindful habits that support healthy skin at any age. You’ll visibly see the difference—and you’ll feel it in your whole body, too!

The theme of National Depression Screening Day for 2018 is “Reach Out,” and encourages everyone to find support for themselves and others, because none of us should ever worry alone.

Reaching out could mean speaking with a doctor, a mental health professional, or a friend, family member, or acquaintance in your personal life whom you trust. It could even be an online or in-person support group of other people who are struggling, too.

It may seem like you’re all alone in how you feel, but there are definitely others who understand and will relate. Take a small step towards spending more time with loving, supportive, positive people.

2. Find Movement that Feels Good

Exercise is powerful for mental health and mood. According to Harvard Health, exercise may even work as well as antidepressants for some people.

When you exercise, here’s what happens:

• Your body releases endorphins, which are “feel good” chemicals.
• It also releases neurotrophics, proteins that help nerve cells grow and make new connections to improve brain function.
• As a result, you can feel better simply by exercising more—because it benefits your brain as well as your body!
• Exercise can also help reduce stress, improve sleep, and boost self-esteem—all influential factors in depression.

Of course, being depressed often makes it difficult to even get started with physical exercise. So, start small—even just 5-10 minutes per day—and focus on movement you can enjoy.

Remember this is one of the long-term lifestyle changes for depression, so the key is finding something you can do daily and sustain or increase over time.

3. Choose Foods with Mood Benefits

Although we often call them “comfort foods,” refined carbohydrates, simple sugars, and foods high in unhealthy fats can exacerbate a low mood more than help it. Healthy whole food choices on the other hand—even small ones—are beneficial lifestyle changes for depression.

Healthy mood foods include:

• Fatty acids, especially omega 3s, found in nuts and seeds, fatty fish, olive oil, and leafy green and colorful vegetables. Fats play a key structural role in your brain; a fourth of your brain fat is made of the essential fatty acid DHA.
• Proteins from foods like meats, dairy products, beans and legumes, and whole grains. Proteins are broken down into amino acids, which make up the neurotransmitters (messengers) of your brain.
• Complex carbohydrates like whole grains, beans and legumes, fruits, and vegetables. Carbohydrates from whole foods provide glucose, your brain’s main energy source, stimulate production of “feel good” neurotransmitters, and help your body more effectively use amino acids.

These foods also provide essential vitamins, minerals, and fiber that support a healthy mood.

4. Practice Calmness and Stillness

Mindfulness practices like meditation, yoga, and deep breathing can help relieve anxiety that many people experience along with depression. Being more mindful can also help improve sleep, which is hard for many of us.

Plus, practicing mindfulness can better connect you with your own mind and body, “tuning” you into possible underlying reasons for low mood or depression.

5. Give Yourself Time for Things You Love

We all feel stress sometimes; it’s a normal part of life. But intense, long-term stress is not healthy and can really take a toll, especially for someone who is depressed.

Doing little things to help reduce stress and making time for play is important. Try to do something today you normally enjoy, just because you like it, such as:

• Reading a book
• Watching your favorite TV show or movie
• Working on a hobby
• Writing
• Listening to music
• Talking with a friend
• Going for a walk in nature

The Bottom Line

Depression can be a very serious and complex disorder, so definitely reach out for help when you need it. At the same time, making healthy lifestyle changes for depression can also support your body and mind when you’re struggling.

Pick one thing above to try. Start small, and give yourself lots of patience and compassion as you find what works best. You might be surprised just how much simple healthy changes can make a difference now and over time.

• Avoid crowds during cold and flu season, and isolate yourself if you get sick.
• Always wash your hands with soap and water to protect yourself from germs and support your immunity.
• Practice good oral hygiene: brush your teeth at least twice a day, morning and night, and visit the dentist for cleanings every six months. An unclean mouth can affect what you breathe in and what gets to your lungs.

4. Do Aerobic Exercise (and Breathing Exercises)

Cardio workouts can help increase your breathing and lung capacity. There are also certain breathing exercises you can do to boost lung function—such as belly breathing and pursed lip breathing—especially if you have a lung disease.

Plus, both exercise and breathing exercises are good for stress relief!

5. Get Regular Checkups

Regular doctor checkups are a good idea for every body part, including your lungs. Lung diseases are sometimes not found until they’ve become serious, so checkups can help. During regular visits, your doctor will listen to your breathing for any issues.

The Bottom Line

We use our lungs every second of every day, so let’s do everything we can to keep them healthy and functional for many, many years. Stay away from smoke as often as you can, get regular exercise, avoid pollutants in the air, and practice prevention by seeing your doctor and avoiding harmful germs. Your healthy lungs will thank you!

Bone and joint conditions are the most common reason for severe chronic pain and physical disability in the world.[1] Hundreds of millions of people are affected by problems related to bone and joint health (also known as musculoskeletal health), and they become more prevalent as we get older.

Bone and joint issues can happen for a variety of reasons, but one thing’s clear: we need to take good care of our bones and joints at every age! So let’s look at some ways we can support these body systems and reduce the burden on them.

What are Bone and Joint Conditions?

The four major conditions related to bone and joint health are^[1]:

1. Low back pain: the most common bone and joint condition that affects almost all of us at some time in life
2. Osteoarthritis: loss of joint cartilage that mostly happens in the knees and hips, causing pain and loss of function
3. Rheumatoid arthritis: inflammation of the joints, usually multiple joints
4. Osteoporosis: deterioration and loss of bone mass, which is a major risk factor for hip, arm, and spine fractures

While these are the most common, it’s possible to have less-severe bone and joint pain that also impacts your life or can get worse later. To reduce pain and increase prevention, two lifestyle changes matter: exercise and nutrition.

Exercises for Bone and Joint Health

When it comes to supporting good musculoskeletal health, regular exercise is crucial. There are specific types of exercise best for bones and joints.

Exercises for Bone Health

Bone, just like muscle, is a living tissue that gets stronger in response to exercise.

For most of us, we have the highest bone mass in our 30s—and then we start to lose it. So regular exercise, especially after age 20, can help reduce bone loss and also maintain strength and coordination to prevent falls and fractures.

The best exercises for bone health are weight-bearing workouts like:

• Weight lifting or bodyweight strength exercises
• Walking or jogging
• Hiking
• Dancing
• Climbing stairs
• Playing tennis

These activities force your body to work against gravity, which helps exercise your bones.

Exercises for Joint Health

If you already live with joint pain or want to reduce future pain or injuries, low-impact aerobic or endurance exercises that don’t pound your joints are usually best. Those include:

• Walking
• Swimming
• Riding a bike
• Strength training
• Yoga
• Using an elliptical machine

Also, be sure to:

• Move often (to prevent stiffness)
• Stretch daily (but not before exercise—only stretch after a workout or quick warm-up when your muscles are warm)
• Include exercises that strengthen your core to prevent falls
• Work on good posture throughout the day—standing and sitting up straight helps protect your joints from your neck all the way to your knees

Not only does exercise support your bones and joints, it helps you maintain a healthy weight. Excess weight can increase pain associated with osteoarthritis, especially in the knees, and back pain, which is associated with obesity.

Foods Good for Bones and Joints

The most affordable form of prevention, along with exercise, is good nutrition. Excess pounds and poor diet can increase pain and disability related to bone and joint health, especially:

• Osteoporosis and bone-related injuries, which are linked to excess alcohol consumption
• Loss of bone density and bone fractures, which are associated with lack of calcium intake

So, a bone- and joint- healthy diet is one that is well-balanced and provides you with enough calcium and vitamin D. It’s also a good idea to avoid foods that aren’t too inflammatory.

Good foods for bone and joint health include:

• Fatty fish like salmon, mackerel, sardines and tuna for omega-3s
• Dairy products (if you aren’t sensitive or allergic to dairy)
• Leafy green vegetables like kale, broccoli, and spinach
• Any array of colorful fruits and vegetables (preferably organic)

If you don’t get enough bone- and joint-healthy nutrients from your diet, talk to your doctor about supplements. Some of the most researched include glucosamine, calcium, vitamin D, and omega-3 fatty acids.

The Bottom Line

Our bones and joints support us every day, and we need them for just about everything. There’s no better time than now to better support your bones and joints—and the tips above can help you start today!

Note: If you do notice a new lump on your breast, see your doctor but don’t panic. 8 out of 10 breast lumps are not cancerous.

2. Clinical Breast Exam

Along with self-exams, a clinical breast exam is often recommended. This is done by your doctor and will look for anything new or unusual in your breasts.

According to WebMD, women age 20 and over should get a clinical breast exam every 1-3 years and every year when they hit age 40. If you have a strong family history of breast cancer, your doctor may recommend them more often.

3. Mammogram Breast Exams

Mammograms are x-ray screening tests that show any small changes your doctor may not be able to feel.

Mammograms are not recommended until you reach the age of 40 and over, since younger women have dense breast tissue that is hard to differentiate.

Women between ages 45-54 are advised to get mammograms every year, and at least every two years at age 55 and over.

Tips to Stay Healthy

A huge part of disease prevention includes healthy daily habits. By keeping your whole body healthy, you can support your breast health, too! So here are some healthy tips for supporting women’s health and breast health every day:

1. Get regular exercise—at least 30 minutes per day.
2. Eat lots of colorful fruits and vegetables to give your body essential vitamins and minerals and antioxidants.
3. Get enough sleep—at least 7-8 hours per night.
4. Don’t overdo it on alcohol: Try to stick to one drink per day or less.
5. Practice mindfulness and give yourself time to relax to reduce emotional stress or work stress.

The Bottom Line

This month, take some extra time to focus on your breast health. Remember that prevention starts with paying attention, letting your doctor know about any changes, and taking care of your body (which includes your breasts!) as well as you can day-to-day.

How will you support your breast health this month?

Cholesterol is a fat that gets a bad rap. We mostly think of it as completely bad, but your body actually needs cholesterol to be healthy. It’s an imbalance of cholesterol that becomes a risk factor for stroke or heart attack.

High density lipoprotein (HDL) cholesterol is considered “good” cholesterol; low density lipoprotein (LDL) is considered “bad” because it contributes to artery blockage.

Total cholesterol equals the reading of good and bad cholesterol.

For adults, healthy cholesterol numbers for heart health are:

• Total cholesterol less than 200 mg/dL
• HDL cholesterol 60 mg/dL or higher
• LDL cholesterol less than 100 mg/dL

Nutrients helpful for proper cholesterol metabolism include:

• Vitamin B6
• Magnesium
• Iodine
• Niacin
• Inositol
• Pantothenic acid

3. Triglycerides

Another type of fat in your blood is your triglycerides. High triglycerides may raise your risk of coronary artery disease.

A good triglyceride number is below 150.

4. Body Mass Index

Maintaining a healthy weight is also important for a healthy ticker, as it can reduce your risk of heart disease. Although there are a variety of factors that go into determining optimal weight, and it can look different for everyone, looking at someone’s body mass index (BMI) can be helpful.

You can figure your BMI with this formula: weight (lb) / [height (in)]² x 703.

A healthy BMI is typically between 18.5 and 24.9.

5. Daily Exercise

Getting regular exercise is great for your heart health! General guidelines recommend most of us get at least 30 minutes of moderate physical activity each day. Aiming for this number gets and keeps your heart (and body) fit and healthy.

Overall, what’s most important is moving more and sitting less throughout the day as much as you can.

Other Heart Health Tips

These are the big factors you can measure with numbers when it comes to your heart health. But remember that these healthy numbers often come naturally from good lifestyle choices. So make sure you’re also:

• Saying NO to smoking (this is one of the best choices you can make for your heart)
• Eating a varied diet with many colorful vegetables and fruits, healthy fats and high-quality proteins
• Limiting alcohol and caffeine
• Reducing stress where you can and making time for things and people you enjoy
• Managing diabetes, if you have it

The Bottom Line

Give your heart the love it deserves by caring for your body and mind to keep your blood pressure, cholesterol, triglycerides, BMI and overall health numbers in good ranges. At every moment, your heart is supporting you in good health—so don’t forget to return the favor!

Probiotics are yeasts and good bacteria found in your body, especially in your gut (aka your digestive system).

There are many types of probiotic bacteria, and each can have different uses. Some of the most well-known include:

• Acidophilus: Supports digestion, assimilation, and elimination of food.
• Lactobacillus: Found in fermented foods like yogurt. Can help those who have trouble digesting milk products or suffering with diarrhea.
• Bifidobacterium: Found in some dairy products and sometimes used for irritable bowel syndrome (IBS) symptoms.
• Saccharomyces boulardii: A yeast in probiotics that may help fight digestive issues like diarrhea.

These bacteria help keep you healthy in several ways.

How Do Probiotics Work to Support Your Body?

While researchers don’t know exactly how probiotics work, we know they support your gut health and keep you healthy by:

1. Maintaining a proper balance of bad and good bacteria, so your body continues working properly
2. Supporting healthy digestion, a healthy weight, and stomach issues like constipation
3. Influencing nerves that control digestion to help move food through your gut
4. Replacing any good bacteria that’s lost in your body, such as from stress or taking antibiotic medications
5. Nourishing the gut for conditions like inflammatory bowel disease, IBS, and diarrhea caused by antibiotics or infection. Some people even use them for skin issues, allergies, and oral, urinary, or reproductive health.

Now that we’ve looked at how probiotics work in the body, here are some ways to add them to your daily life.

Types of Probiotics and Probiotics Foods

You can get probiotics from supplements or from naturally fermented foods.

Probiotic supplements come in capsule, powder, tablet, and even liquid form, but capsules are the most common.

When choosing a probiotic supplement, get as much information as possible. Look on the label or the company website for:

• How many organisms it contains, and a “use-by” date
• The probiotic’s genus, species, and strain
• The recommended dose
• Contact information for the company that distributes the probiotic
• Studies that back up claims for the probiotic

Probiotics foods include:

• Fermented vegetables like sauerkraut, kimchi, and high-quality pickles
• Dairy products like yogurt, kefir, buttermilk, and some soft cheeses (make sure it’s labeled as containing live or active cultures)
• Fermented soy products like tempeh, miso, and natto
• Kombucha, a fermented black or green tea

The Bottom Line

Generally, probiotics are safe for most people to take. But talk with your doctor before starting them to make sure they’re right for you. Probiotics side effects can occur in some people, such as mild gas, bloating, or stomach upset, but those typically subside after a few days.

Good bacteria are important for a healthy gut, healthy body, and overall healthy lifestyle. Probiotics coupled with a healthy diet, regular exercise, and stress management is a great way to support optimal physical and emotional wellness.

It’s also a good idea to avoid charred meats as much as possible. Studies have shown a link between meats cooked at high temperatures and certain cancers, including prostate cancer [*].

Getting some extra sun for vitamin D may also help (but don’t forget to use healthy sunscreen, too). There is also some evidence that vitamin D could reduce the risk of prostate cancer [*].

2. Make Healthy Lifestyle Choices

A healthy diet should always be accompanied by healthy lifestyle habits. That includes:

• Staying well-hydrated as much as possible
• Exercising regularly, preferably at least five days a week
• Not drinking too much alcohol or caffeine, especially close to bedtime
• Not smoking
• Getting enough sleep each night and reducing stress

Maintaining a healthy sex life may also help support a healthy prostate.

3. Talk to Your Doctor About Screening

The recommendations for prostate cancer screening vary depending on your situation. Those at higher risk are usually urged to get screened at age 40, while all other men are encouraged to start screenings at 55.

You’re at higher risk if:

• You have a first-degree relative (father, son or brother) who was diagnosed with prostate cancer early
• You have three or more first-degree relatives or two close relatives on the same side of your family who were diagnosed with prostate cancer
• You’re an African-American man

The Bottom Line

Men can be less likely to get help with health issues, but this is an area to pay attention to. Be mindful of your health, and if you notice anything out of the ordinary, speak with your doctor. Prostate cancer is usually slow-growing, so early prevention and education can be life-saving!

Since there are so many ways to do yoga, it offers something for everyone—whether you want a slow class for stress support or a more athletic-style class to build strength.

Here are some life-changing benefits of yoga for your whole being.

#1 Yoga for Flexibility

Since so much of yoga is holding poses that stretch and lengthen the muscles, it’s amazing for increasing flexibility. Being more flexible helps prevent injury during exercise and also makes everyday movement easier. It’s a great complement to any healthy, active lifestyle.

#2 Yoga for Stress and Mental Health

One of the best things about yoga is how it can help us reduce and manage stress by bringing you back to the present moment. With the incorporation of breathing (and often meditation), yoga helps improve body awareness and brings a deeper sense of calm and balance.

Yoga may also help improve concentration, making it easier to navigate each day with more consciousness.

#3 Yoga for Better Sleep

If you struggle with insomnia or just not getting enough quality sleep, yoga before bed can help calm your system and connect with your body to reduce stressful thoughts.

Try a few restorative yoga poses before bedtime to relax and remind your body (and mind!) it’s time to stop and rest.

#4 Yoga for Weight Loss

General health guidelines typically recommend we get at least 30 minutes of moderate intensity exercise every day. Although some yoga is very gentle, more active yoga types, such as power yoga and ashtanga yoga, get your heart pumping and count as at least moderate exercise.

Any regular exercise routine can help with weight loss and weight management, and that includes yoga. Plus, yoga often incorporates twisting poses, which are great for detoxing and cleansing to support better digestion.

The mind-body aspect of yoga can also help reduce emotional distress that may contribute to emotional eating or the body holding onto excess weight.

#5 Yoga for a Stronger, More Toned Body

In yoga, you’re utilizing your own body weight to shift into each pose and stretch. This helps strengthen and tone your body throughout each practice. At the same time, you’re building your core strength, which is important for everyday movement and better athletic performance.

#6 Yoga for Pain

Having chronic pain can actually alter your brain structure and cognitive function, which is often linked to anxiety and depression. On the flipside, recent research has shown yoga can do the opposite and actually help relieve chronic pain.

#7 Yoga for Everybody

And here’s the truly best thing about yoga: It’s for everyone!

Yoga is all about beginning where you are, and each person can find the type of yoga that fits their needs best. No matter your age, fitness level, or stage of life, you can experience the benefits of yoga in both mind and body. It’s just another helpful tool for staying healthy, happy, and balanced in life!

We’ve talked before about what you can do to possibly increase your chances of living longer. Now, let’s go over some ways you can embrace healthy aging and make positive changes at any time of life.

5 Vibrant Tips for Healthy Aging

We’re living longer than ever these days. According to the Centers for Disease Control (CDC), average life expectancy in the United States is 78.7 years. This means we have more time to enjoy life—but only if we take care of ourselves so we can feel good through our golden years.

Obviously, eating well and getting regular exercise are important for healthy aging. Most people know that, so let’s look at some other less-expected ways to enjoy life as you get older.

#1 Act the Age You Want to Feel

Don’t use your age as an excuse for not doing something you want to do or acting as vivacious as you want to act! Think about the age when you felt your best in life. Picture yourself at that age and let yourself feel that young and lively all over again.

Age is truly just a number—you can feel good no matter what that number is. You may not physically have the same amount of energy, but tapping into the mindset of youthfulness can go a long way.

You can also adopt the attitude and posture of youth:

• Stand up with a straight spine, imagining there’s a string running from your tailbone to the very top of your head.
• Keep your shoulders down and back, your chest out, and core tight.
• Walk confidently with the gait of a healthy person excited about life. Others will feed off that energy!
• Start a daily workout routine or do regular yoga to help maintain strong muscles and good posture with each year.

#2 Practice Positivity Every Day

Positivity keeps us happier and may even help us live longer. As humans, we’re prone to seeing the negative first, so practicing positivity helps us focus on the good.

Make an effort to voice positive statements when you speak with others and within your own self-talk. If you notice yourself complaining out loud or to yourself, catch what you’re saying and shift towards the positive instead.

Over time, you’ll be surprised how much easier it gets to see the good in each situation and have a more positive outlook as a whole.

#3 Be Intentional With Who You’re Around

Typically the longer we’re on this earth, the more we learn which relationships are good for us and which aren’t. Getting older provides us with opportunities to evaluate the people we spend time with.

Are those around you negative and complaining more often than not, or do they support and build you up? Seek people who exude the positivity you want to attract and send out.

Loneliness is also a big health risk, so relationships are really important for healthy aging. If you feel lonely during this time of life, find ways to be around positive people more:

• Join local interests groups, such as a local walking group, to make friends who enjoy things you do.
• Volunteer where you can in your community.
• Be around people of all ages, include young people so you’re around that youthful energy.
• Call people in your life you haven’t spoken to in a while and see if they want to meet up for coffee or have a video chat.

#4 Make Time for Things You Enjoy

Is there something you’ve always wanted to do but never made time for earlier in life? It’s never too late to start now. Whether that’s learning to paint, taking music lessons, enrolling in college classes, or writing a book, start making it happen.

Do things that keep you constantly learning and expressing yourself; fulfillment and growth are so good for longevity and healthy aging.

#5 Get Regular Checkups (Annually)

Lastly, don’t forget about your annual health screening exams. Healthy aging includes prevention. Ideally with a healthy lifestyle, you won’t need to go to the doctor so much, but physicals are important to double check that everything is okay.

The Bottom Line

Aging doesn’t need to mean breaking down, having less energy, or feeling less well. You can support your own healthy aging by focusing on young energy, doing things you love, and surrounding yourself with positive people. Age is just a number, and there’s never a bad time to be healthy and feel good!

One of the most well-known benefits of breastfeeding for mom is extra calorie-burning! Breastfeeding can burn 300-500 extra calories per day, which can make weight loss easier after pregnancy.

But there are other important breastfeeding benefits for the mom, too:

• It releases oxytocin, a hormone that can help the uterus shrink back to its original size after birth.
• It lowers your risk of ovarian and breast cancers, type II diabetes, and may lower your risk of osteoporosis.
• You can also save time and money if you’re not buying (and measuring out) formula or warming or sterilizing bottles in between feedings. You have more time to bond with your baby and stress less about feeding.

Benefits of Breastfeeding for the World

It doesn’t stop at just mom and baby. On a wider scale, encouraging more women to breastfeed can:

• Saves baby lives: Research shows almost 1,000 infant deaths could be prevented per year if 90% of mothers stick with only breastfeeding for six months ^[6].
• Helps the workplace: According to the Office of the Surgeon General, a healthier mother and baby due to breastfeeding means mothers don’t need to miss as much work, lowering employer costs, high insurance claims and increasing peace of mind for families.
• Supports the environment: Less discarded formula and bottle packaging means less plastic and trash. Breast milk needs no packaging!
• Save money: As mentioned above, families can save a lot of money (and time) by not buying formula and extra bottles.

Health organizations, like the American Academy of Pediatrics, support mothers breastfeeding for at least a year or longer to reap the most benefits.

What if Breastfeeding is Difficult?

Experts recommend breastfeeding exclusively if possible, since supplementing with formula during this time may lead your breasts to make less milk. That being said, some women struggle more than others to breastfeed. Here are some tips:

• Even if you can’t breastfeed for the full six months to a year, some breastfeeding is better than none at all.
• Remember, the frequent demand of breastfeeding means self-care is important for you as a mom. Get as much rest as you can, focus on good nutrition, and stay hydrated.
• Stress and being anxious can also affect hormones needed for natural milk release. Try to relax and stay as calm as possible before and during nursing times.
• Reach out to a doctor or nurse, a nursing coach, or friends and family if you need help or support.

As you can see, there are many benefits of breastfeeding for new moms to consider in the first year after birth. It’s a short span of time that may offer numerous health advantages for baby—now and later in life!

Sources:

1. http://pediatrics.aappublications.org/content/129/3/e827.full.pdf+html
2. http://www.ncbi.nlm.nih.gov/pubmed/16076830
3. http://pediatrics.aappublications.org/content/128/1/103
4. http://www.ncbi.nlm.nih.gov/pubmed/16076830
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2939272/
6. https://www.womenshealth.gov/breastfeeding/making-decision-breastfeed#references

Overall, let them know you’re there if they need to talk about anything that happens throughout the year. Use your family activity time to have open discussions with your children while keeping them physically fit.

Also, get to know their teachers. Discuss your child’s strengths, interests, and areas where they might need more help.

The Bottom Line

Use these back to school tips as a reminder that children’s health is greatly important for learning, growth, self-confidence, and a positive experience in school. Addressing any physical or mental health challenges at the start can help set your child up for health and success all year long.

Research shows electronic devices can actually age children’s eyes prematurely:

• A 2014 study published in the Journal of Pediatric Ophthalmology and Strabismus found smartphones might contribute to eye problems in kids. Those can include dry eye issues, such as fatigue, burning, and extra tears[*].
• Another study from 2011 published in Progress in Retinal and Eye Research found kids’ eyes absorb more blue light from screens on electronic devices, such as computers, smartphones, and tablets, than adults [*].
• Eye health problems have been linked to these blue light emissions. Those include excessive eye strain, risk of early retinal damage, and sleep cycle disturbances.

(Plus, modern devices aren’t that great for posture or a good night’s sleep either.)

Children are also still developing the type of self-awareness needed to realize when they need a break from screens. So we can help protect our children’s eye health by monitoring electronics use.

More time on smartphones and iPads and video games means less time being active through physical play. Encourage kids to get outside more and set limits on electronic time.

3. Wear Protective Gear and Clothing – Especially in the Sun

Screens aren’t the only threats to our children’s eye health. Sports- and sun-related injuries can occur. Here are some protective tips:

• If your kids participate in sports or other recreational activities, make sure they wear any necessary protective eyewear. This can help avoid preventable injuries or vision impairment.
• Keep toys age-appropriate, avoiding those with parts that are sharp or stick out.
• When spending time outside, have kids wear sunglasses with 99% or 100% UVA and UVB protection. This helps prevent sun-related eye deterioration or damage. And always teach them not to stare directly at the sun!

4. Focus on Eye-Healthy Nutrition

Children are still developing, so nutrition is optimally important for their whole bodies—including the eyes. Many of the healthiest whole foods contain the best vitamins for eye health. Those include:

BETA CAROTENE AND VITAMIN A

Vitamin A (and its precursor, beta carotene) is well-known as one of the best vitamins for eye health. Most people correlate vitamin A with carrots because they’re known for better eyesight. But carrots also contain a purple pigment called rhodopsin, which helps kids and adults see better in low light.

Other foods with vitamin A include sweet potatoes, spinach, pumpkin, cantaloupe, red peppers, and mango.

VITAMIN C

Vitamin C is an antioxidant that, like vitamin A, may help in the prevention of macular degeneration and cataracts.

You can find vitamin C in many fruits and vegetables, including oranges, grapefruits, strawberries, kiwis, red and green bell peppers, and broccoli.

VITAMIN E

Another important antioxidant for overall health, including eye health, vitamin E is found in:

• nuts and seeds like sunflower seeds and oils, almonds, peanut butter, and hazelnuts
• produce like broccoli, spinach, mangos, kiwi, and tomatoes

ZINC

Zinc is a nutrient and antioxidant that research has shown may help reduce the risk of aging-related macular degeneration and vision loss down the road [*].

Foods high in zinc include:

• seafood like oysters and lobster
• meats like beef and chicken
• and plant foods like baked beans, chickpeas, cashews, oatmeal, almonds, and kidney beans

The Bottom Line

Children’s eye health isn’t the most exciting thing to think about, but that’s no reason to take them for granted! Taking steps to support your children’s health, including their eye health, helps prevent future problems while teaching them good habits as they grow.

Something to throw on the grill, Eggplant! Eggplants are revered for their excellent fiber content, as well as several phytonutrients that play an important role in antioxidant activity.

FRUITS

There are a plethora of fruits to choose from, including many berries. If you’re lucky enough to live in warmer climates, tropical fruit may be easy to access, as well.

Blueberries are relatively low in calories and carbohydrates, and boast a high level of antioxidants. Toss them in a bowl of Greek yogurt for an easy breakfast.

Peaches are quite easy to come by this time of year and they are such a treat. There are several recipes for grilling this juicy fruit, too!

Then there’s THE fruit of summer … WATERMELON! Not only does this quench your thirst after a workout, it’s delicious to include in popsicles and fresh punches all summer long! We also offer a product that contains watermelon seed! Our Water Balance Factors™ supports the body in maintaining fluid balance and is also great for weight management.

HERBS

We can’t leave out the herbs that bring a recipe to life!

Basil has become a summertime staple. Toss in with a simple and refreshing Caprese salad.

Mint is definitely an herb not to pass up! Add it to a smoothie, or mix in with a berry salad and you have a whole new dish. Also, if you’re looking to start slow in growing your own herb garden, start with mint. It loves water, sun, and is truly hardy, so it’s a good beginner’s herb to plant.

Rosemary. This herb can go on almost anything! Sprinkle on some eggs, or on grilled or baked chicken.

RECIPES

How can you incorporate these foods in your daily routine? Let’s explore some recipes.

Berry salad is a colorful idea. Include some of your favorites, like blueberries, strawberries and blackberries. Take care of that sweet tooth all while getting antioxidants, vitamin C and many other nutrients. We found a great recipe that is sure to disappear quickly from the table.

Let’s enjoy both a veggie and fruit with this next recipe. Arugula Salad with Honey-Drizzled Peaches. This salad is fresh and light, perfect for a hot day.

A tasty drink to go along with your meal is Watermelon Punch Bowl. You can even use the leftover rind as the punch bowl! Waste not, want not.

This simple yet flavor-packed Grilled Lemon Rosemary Chicken will have you asking for more. Lemon juice really brings out the chicken flavor while helping to keep it moist as it cooks. Add the rosemary and enjoy!

Some of these in-season goodies are also featured in an article we posted about foods that can help detox your body, perhaps after a vacation.

We would be remiss not to mention a very popular food this year…BEETS! Beets are making their way to the front of the line with all the nutrients they pack. Research suggests that nitrates boost endurance performance in your workout. In one study, cyclists who drank beet juice could pedal hard 15% longer in a time trial to exhaustion.

If you can’t find a recipe you like that contains beets, our Arginine Citrulline with Organic Beet formula supports building new bone and tendon cells.

THE BOTTOM LINE

Now you have some bright summer choices to prep and serve. Enjoy these fresh fruits and veggies, and let us know what other recipes you’ve discovered.

But you don’t need warm weather as an excuse to eat more greens and veggies. Salads are a great idea anytime of year because they’re packed with fiber and important vitamins and minerals (like vitamins A, B, C, and E, calcium, magnesium, and potassium) you need to thrive.

But some salads are better than others. Just because a salad is quick and easy doesn’t mean it’s healthy.

So here are some quick and easy ways to make healthy salads, plus which salads to avoid and how to “upgrade” less-than-healthy ones.

Simple Tips for Making Healthy Salads

Salads can be intimidating, especially if you’re new to eating healthier. But they don’t need to be extravagant! Keep it simple with these tips.

Break it Down into Steps

Use this three-step formula:

1. Choose a base.

Choose a dark leafy green like spinach, kale, or a spring mix. Two to three cups are a good amount, depending on how big you want the salad.

2. Choose three other veggies.

Think colorful, but choose ones you enjoy. That could be yellow bell pepper, onion, and tomatoes. Or carrots, cucumbers, and olives.

Chop these up (you can buy many of them pre-chopped if you’re okay with the higher cost) until you have anywhere from ½ to two cups.

3. Add Protein

Choose a healthy protein to add, such as:

• Meats like chicken, fish, or grass-fed beef (about ½ to one ounce per serving)
• Eggs (1 per serving) or feta cheese (1 ounce per serving)
• Plant-based proteins like black beans, chickpeas, tempeh, or lentils (¼ cup per serving)

You can also top with a handful of nuts or seeds for extra healthy fats and protein.

Add Grains (Optional)

If you want some extra healthy carbs, choose a grain like brown rice, quinoa, barley, or farro. About ½ cup is one serving.

And to top it off, choose a dressing …

Make Your Own Dressing

Most pre-made dressings have between 120-180 calories per two tablespoons, and most of them aren’t made from the healthiest ingredients. Many contain hydrogenated oils and sugars.

Your best bet for dressing healthy salads is to make your own:

• Honey mustard: Equal parts dijon mustard, honey, apple cider vinegar, and olive oil
• Oil and vinegar: equal parts olive oil and vinegar for healthy monounsaturated fats
• Vinaigrette: 3 parts olive oil to 1 part vinegar plus a dash of salt and pepper
• Healthy Ranch from Wholefully
• Tahini: ¼ cup tahini (blended sesame seeds), 3 tablespoons apple cider vinegar, 2 teaspoons honey, and ⅓ cup water

You can also Google your favorite dressing with the word “healthy” and probably find a wholesome recipe version of it!

If you are using a bottled or packaged dressing, try dipping your fork lightly into it before taking each bite instead of pouring over. This will greatly reduce how much you use overall.

Avoid Quick Unhealthy Salads (or Make Your Own Better Version)

Some salads aren’t as healthy as they seem, but a few homemade tweaks can make them much better! Watch out for these salads:

Caesar Salads

The danger in Caesar salads is the dressing. Caesar dressing is high in calories, saturated fats, and often hydrogenated oils and trans fats.

Plus, dressing is often added to a Caesar salad before it’s served so you can’t control the amount.

Make it better: Skip Caesar salads at the restaurant and make your own healthy Caesar dressing recipe at home.

Pasta Salads

As you’d guess, pasta salads are heavy on the … pasta. Which is usually refined, white noodles. These fill you with empty calories and carbs, spiking your blood sugar and crashing your energy soon after.

Make it better: Make a pasta salad at home and choose whole wheat or chickpea flour noodles instead of white. You’ll get more fiber and nutrition.

Taco Salads

The taco shells, hamburger meat, and cheese used in taco salads is usually low-quality and full of unhealthy fats and carbs.

Make it better: Choose ground turkey, lentils, or crumbled tempeh instead, use avocado instead of processed cheese, and use kale chips or nuts and seeds instead of taco shells. The taste will be a little different, but you’ll feel the healthier change!

The Bottom Line

Healthy doesn’t have to be complicated! Stick with simple, healthy salads for a daily dose of veggies you don’t have to think too hard about.

There’s nothing wrong with eating out occasionally, but it can make eating more challenging. These simple guidelines can help you avoid the carb slump, beat the sodium bloat and make eating out healthy.

1. Stick with Simple

Grilled chicken and vegetables, a steamed vegetable platter, or a house salad with grilled salmon are all examples of simple dishes many restaurants offer.

Look for offerings with basic ingredients free of creams, cheesy sauces, or other additions that can be full of sugars, oils and junky things like preservatives. You’ll get more nutrition per calorie and not feel so heavy afterwards.

2. Avoid Fried or Breaded Foods

Fried or breaded options have been rolled in refined flour, submerged in unhealthy oils and seasoned with a lot of salt. On top of that, they often include high-calorie sauces or dressings.

Best to avoid breaded or fried altogether. Instead, look for terms like baked, broiled, steamed, sautéed or grilled instead. Fish is often a good alternative for this.

3. Ask for a Side of Veggies

Most places offer the option to sub a side salad or steamed veggies for fries or chips. Even if they don’t, most will let you swap if you ask. You can also ask for double the veggies.

Some more veggie tips:

• If the salad dressing is creamy, ask for it on the side or for oil and vinegar instead.
• Avoid salads that include crispy meats, deli-style meats, croutons or bacon—all super-processed ingredients.
• Have a side salad before the rest of your meal. Research shows you eat less after—and you’ll get more vegetables.

Most of us don’t get enough daily vegetables, so use this as an easy way to load up!

4. Look for a “Light” Section

A lot of popular chain restaurants offer a “healthy” or “light” section of their menu that displays calories and other nutrition facts on the dishes. This can be helpful for choosing something lighter and more nutritious.

5. Eat Healthy Leading Up to the Meal

Sitting down to a meal really hungry can make anyone want the most decadent option.

Choose wholesome, balanced meals and snacks through the rest of the day so you don’t get overly hungry by mealtime.

If you’re on the road, pack healthy snacks to have around meal times. You’ll feel better and be more excited to make healthy choices.

6. Order Water as Your Drink

Instead of soda or an alcoholic drink, order water or an herbal tea. You’ll stay hydrated, save money (and calories), and it’ll be easier to tune into your body’s fullness signals to avoid eating past comfort.

7. Savor Your Meal

Even if you choose a less-than-healthy option, let yourself enjoy the meal. Eat slowly and mindfully. Pay attention to the tastes, textures and aromas of the meal. Notice when you start to feel full.

Here are a few other tips for making eating out healthy:

• Restaurant portions are notoriously much larger than a true serving size. Maybe ask for a to-go box and add half of the meal to it, then focus on savoring what’s left. Chances are, you won’t miss it.
• Look up the menu online beforehand so you know what your options will be.
• Try to choose restaurants that are known for having healthy options. This will make your decisions easier.
• If there are no easily customizable meals, you can also create a simple meal using a few healthy side dishes or appetizers.

The Bottom Line

Remember, even when eating out healthy, fast food and restaurant meals will always be higher in calories, sugars, sodium and processed foods than eating at home.

Try to increase how often you cook your own meals and make eating out a special time to savor. And since none of us are perfect nutritionally, consider taking a high-quality multivitamin to fill in any gaps.

Some top health concerns men face are heart disease and cancer. When looking at statistics, heart disease is number one on the list. Two symptoms of heart disease include high blood pressure and high LDL cholesterol.

Keeping your blood pressure and cholesterol in check can not only help your arteries pump as they should, it can also help ward off any other minor issues.

CHOLESTEROL

Consider this, Oatmeal! Oatmeal is higher in Beta-glucan, which is a type of glucose that soaks up LDL cholesterol (the bad cholesterol).

Another idea is to keep Omega-3 fats on the menu. Stock up on salmon and other fish. Or if that’s too fishy for you, walnuts, flax seed, and chia seeds are some plant-based options.

BLOOD PRESSURE

When it comes to blood pressure, there’s a lot you can do to prevent your numbers from creeping too high and staying there. First, address your diet. We don’t mean to sound like a broken record, but this truly is the best place to start!

With all the marketing ploys smacking you in the face, it’s hard to resist some of those sugary and processed foods. It’s hard to resist because, let’s face it, they do taste good. But give eating a whole foods diet some time and you’ll soon feel your cravings for the less-than-desirable foods lessen and your hunger for some high quality foods increase.

Grab some fruits and veggies and try to avoid foods that are higher in sugar and sodium. Give some new recipes a try, and let us know what you discover! Learn more about which diet is best for your heart here.

PROSTATE

Unique to the male reproductive system, the prostate is the largest accessory gland of the male reproductive tract. It remains one of the body’s least understood structures. We know it’s essential to a healthy reproductive system, and it’s not something to ignore.

Three issues to watch for are prostatitis (more commonly seen in younger men), benign prostatic hyperplasia (BPH) and prostate cancer.

When it comes to supporting a healthy prostate, one antioxidant to include in your diet is quercitin. Found in leafy greens, tomatoes, berries and broccoli, it has shown strong effects on immunity and inflammation. And we can use all the help we can get when it comes to inflammatory and immune support.

In addition, Zinc is vital for a healthy immune system, which also contributes to the health of your prostate.

THE BOTTOM LINE

With proper nutritional knowledge AND that annual physical, you can be on track to enjoy a healthy life. To learn more about the many important aspects of the body that men need to keep in check to stay healthy, visit our section dedicated to men’s health!

A study from the American Cancer Society has demonstrated the dangers of sitting for too long. It suggests that women who sit for six or more hours per day increase their risk of dying early by 19 percent compared with women who sit less than three hours per day.

Plus, according to the study authors, sitting too much has been linked to:

• Heart disease and higher blood sugar, blood pressure, and triglycerides
• Alzheimer’s and Parkinson’s
• Kidney, lung, and digestive disease
• A higher chance of developing cancers like ovarian, multiple myeloma, and breast
• Poorer mental health, including increased risk of anxiety and depression

Many of us have desk jobs where we sit for prolonged periods of time. We’re also more sedentary in general with the rise of smartphones and computers, video games, Netflix and social media. Experts are even claiming “sitting is the new smoking.”

So, what is the solution?

How to Avoid the Dangers of Sitting Too Much

The short answer is: get more active! And here are some ways to do just that.

1. Get Up Every Hour

If your job requires you to sit down for long periods of time, set breaks for yourself to get up and move around a bit.

Every hour, stand up, stretch, or walk around for at least two minutes.

Even this light activity throughout the day can make a significant difference! Do this as often as you can.

2. Build More Activity Into Your Work Day

Find ways to move more at work, like:

• Taking the stairs instead of the elevator
• Taking a walk during your lunch break instead staying at your desk
• Walking to your coworker’s or boss’s office instead of emailing them
• Setting up walking meetings at your office

Related: 9 Simple Workplace Wellness Ideas for a Healthier Office

3. Get a Standing Desk

Standing desks are a great health investment, and most are easy to set up at any desk!

Being able to stand as much as you want during your work day is a great way to combat the health risks of sitting too much.

4. Find Ways to Be More Active at Home

The warmer months are great for getting outdoors more! Use the sunshine as an excuse to do more things outside, like gardening, taking kids to the park, walking the dog, or running or biking instead of driving.

Don’t let bad weather slow you down either, though! Great indoor activities include yoga and Pilates, indoor swimming or rock climbing, stationary gym equipment, and dance classes.

Also, find little ways to increase your movement throughout the day by:

• Doing active/standing chores while watching TV, such as ironing, folding clothes or sweeping
• Making several trips when putting things away
• Setting a timer on your TV to turn off early, as a reminder to do something more active
• Parking far away at store parking lots so you have to walk more
• Walking around as you talk on the phone

5. Watch What You Snack on as You’re Sitting

Another danger of sitting too much is unhealthy eating behaviors.

Being more sedentary may encourage unhealthy snacking, so be mindful of what you eat while sitting throughout the day. Keep healthy snacks like baby carrots and hummus, apples or bananas, or kale chips nearby instead of processed snack foods.

The Bottom Line

Sitting too much is a health hazard, but it doesn’t have to be! Even though our world is more sedentary overall, we can stay healthy by incorporating as much movement as possible into each day—even a little at a time.

On a personal level for me, chocolate ice cream is one of my comfort foods. Dairy is not necessarily part of my normal diet, but there are times when I give in to the craving. I know that you have your favorites too, and you probably gravitate to them when you feel the need for comfort, acceptance, love and similar energies.

What you may not realize is that there’s an emotional attachment there – and until you understand those attachments, it is going to be very hard to give up those foods. Marketing people understand this. I can remember a supermarket commercial for steaks. It showed cowboys sitting around a campfire cooking steaks. The impression was that the cowboys were macho and if you wanted to be like them, you should eat steak. Fast food chains do the same thing with their marketing tactics. What they are really doing is helping you create an emotional attachment to their product, whether you are aware of it or not.

For instance, have you noticed the photos that adorn the walls of some fast food chains and restaurants? Some are filled with really delicious looking food — super fresh and crisp. Other photos have smiling people eating that delicious-looking food. The message being projected is that if you want to be “happy”, eat their food. Yes, it’s an emotional attachment at work.

On the other side of the equation, there’s the documentary “Super Size Me”. It’s about a guy that eats nothing but fast food for 30 days. Burgers, fries, and soft drinks — that’s it for 30 days. The result: He almost destroyed his liver and ruined his health! So, my friends, educate yourself about food. Look within and try to understand your emotional attachments to the foods and snacks you desire — and see if you can find healthy alternatives. Like the saying goes, “You are what you eat”. What are you now? What do you want to be?

The focus for many of our blog articles has been on summer and how to survive it safely! This week we’re going to cover what you should know about summer hair care.

While most of you plan to get out and either walk the kids through the zoo or attend your HIIT class, you’re likely finding that sweat is causing you to double up on your showers just so you can look presentable.

Over the years, many companies have offered several options to help you and your sweaty hair get through the day. Although they work just fine, these products potentially leave you covered in chemicals that have been proven to mess with your hormones and more.

We did some research so you can have a few options when it comes to attending an event … post-sweat session.

Summer Hair Care Basics

• Avoid Frequent Washing

Here’s great news for all of you busy people. Overwashing your hair has actually been proven to potentially damage it! Yes, you read that right. Shampoo and conditioner can strip your hair of the nutrients it needs, thus keeping you from the shiny, voluptuous hair you want. So, do yourself a favor and only lather up every couple of days. If you can’t handle the oils, keep reading for more ideas on how to cope.

• Blow dryers

Even as we started researching this article, we were sure blow dryers would be part of the problem, but we found some studies that revealed just the opposite! Basically, if you just use your blow dryer on high heat, then yes, you are likely drying out and damaging your hair. However, if you can spend a little time on a strategy to blow dry your hair, it can actually be healthier than letting it air dry. Basically, you’ll want to let your hair dry naturally until it’s about 70% there. Then on the COOL setting (take your finger off the heat!) dry your hair about 6 inches away from your head. Air drying only can take time and can actually put too much weight on the hair follicles. This blow drying technique can cut down on how long it takes your hair to dry. In the end you save some time. Win / Win!!

• Dry Shampoo

Dry shampoo is an invention that, unfortunately, is riddled with toxins, build-up, and aerosols. It does soak up oil, which makes sense, but then it stays put. So, after a while, you are left with dirt, oil, and other build-up just waiting to be absorbed into your scalp. Many options on the market contain less than natural components, as well. With the recent concerns over talcum powder, you’ll want to steer clear of any products that contain this ingredient. Here are some products we found that may be good alternatives.

1. The brand Briogeo is really making a name for itself. Instead of talcum powder, this product uses a form of charcoal.
2. If you have sensitive or allergy prone skin, check out Captain Blankenship’s “Mermaid”. This product also contains aluminum-free baking soda, as well as arrowroot powder.

These are just a couple of cleaner brands for you to look into! Curious about your favorite brand’s “clean” rating? Use EWG’s database search here.

Remember, Michael’s^® Naturopathic Programs also has products to support healthy hair. Check out our Hair, Skin & Nails Complex™. Its formula is high in key antioxidants, which contribute to healthier hair. Another idea is to add one of our targeted multi-vitamins to your daily routine. We have formulas that are specifically created for a male or female, as well as teens and younger. These collections will help get you on the right path before the sweating even begins!

• A family BBQ with healthy foods. Include a volleyball net for pre-post dinner activities.
• A family hike where everyone can participate and there is an emphasis on moving! (Don’t forget the sunscreen!)
• Give Dad tickets to a sporting event or other activity that involves movement (think golf tournaments or tickets to the museum – both involve a lot of walking!)

If a family outing or experience-focused gift isn’t Dad’s cup of tea, here are some other gift ideas to explore.

Healthy-Minded and Practical

Consider borrowing from some of the gift ideas we suggested for Mom:

• A fitness watch to encourage physical activity.
• A new gym bag filled with essentials (a new towel, all natural liquid soap and a natural deodorant).
• A gift certificate for a massage. Men might not book a massage themselves, but a gift card can initiate the appointment.
• A new set of Bluetooth headphones for the gym, a walk or run.

Other ideas can include:

• A new racquet, golf club, fishing pole, yoga mat – something that drives his passions.
• Don’t forget shaving tools! Let Dad pamper himself with silky shave cream and aftershave in his favorite scents. Or grab some beard oils if he doesn’t shave! There are many natural lines to choose from.
• Lastly, include a handwritten note of love and thanks. It’s good for both the heart and the soul.

The Bottom Line

Whatever you do, find that special way of sharing your gratitude and love for the Dad, or Dad figure, in your life this year!

For year round nutritional support, visit our Men’s Health collection.

Staying active can make a huge difference in the later years of life.

Find activities you enjoy that get the heart pumping and help maintain strength, flexibility and balance. Regular physical activity helps seniors with:

• Weight maintenance
• Better sleep patterns
• Reducing stress
• Controlling or preventing illnesses
• Avoiding falls or issues related to weakness

2. Eat Well

Along with exercise, eating nutritious foods can help prevent lifestyle- and aging-related diseases like high blood pressure, heart disease, osteoporosis, type II diabetes, and more.

Eat more of these foods:

• Colorful fruits and vegetables (think of it as eating the rainbow!)
• Beans and legumes like lentils, black beans, or chickpeas
• Whole grains like brown rice, oatmeal, and whole grain sprouted breads
• Healthy fats like nuts or nut butters and seeds
• Lean meats, seafood, and eggs
• Organic dairy products or non-dairy substitutes like almond milk or yogurt (look for options fortified with calcium and vitamin D)

Eat less of these foods:

• White breads, pastas, crackers, or other refined carbohydrates
• Added sugars in foods and drinks like sodas, juices, cookies, and baked goods

Older adults may also need to supplement with or increase their intake of vitamin D and calcium (especially senior women) as well as vitamin B12, fiber, and potassium, according to WebMD.

Plus, physical exercise and a balanced diet can make you feel better about yourself and your health at any age.

3. Get Involved in the Community

Staying socially involved in the community around you is a great way to stay sharp and connect with those in need around you.

Here are some ideas:

• Reach out to local charities. Most local charities are always in need of more help. For example, you could offer to help with hand-written “thank you” notes to donors, feeding or loving on pets at shelters, or helping to hand out food at a soup kitchen.
• Look for volunteer activities. Some organizations will plan events specifically for older adults to give back to the community, such as collecting food or clothing donations, planting flowers or gardens, or reading to children at the local library.
• Contribute to a bake sale. If you enjoy making food for others, cook or bake something to donate.
• Get involved in your church. If your faith is a big part of your life (or you want it to be), speak with those in your church and offer to donate your time.

4. Nurture Your Mental and Spiritual Health

You can experience stress and anxiety at any age. Seniors often deal with health issues, loss of loved ones, and financial concerns more than other ages. But taking care of yourself can help make life more manageable and enjoyable!

Besides eating well, staying active and staying involved, incorporating yoga or meditation into your daily routine can help manage stress while improving mindfulness and positive thinking. Mindfulness makes it easier to accept and cope with changes that occur in the senior years.

See if you can take a local class with friends or family in your age group. In addition, surround yourself with people and things you enjoy. You deserve a full life during this time, and it all starts with caring for you and your needs.

For more Healthy Aging support, we offer a range of products to support older adults in their health journey!

• A fruit or vegetable tray
• Peanut butter and whole grain crackers
• Homemade trail mix with nuts, seeds, unsweetened dried fruit, and optional dark chocolate chips
• Greek yogurts
• Healthy energy or protein bars (Stay away from the glorified candy bar types! Here are some healthy homemade recipes)

2. Order Healthy Breakfasts or Lunches for Everyone

Show appreciation for your team by ordering breakfast or lunch for the office every so often. But instead of donuts or pizza, choose a caterer with healthy options like salads, sandwiches, or wraps.

3. Offer a Weekly Remote Working Day

If your office can swing it, try giving employees a weekday option to work from home. It can help reduce stress while boosting creativity and productivity, which is good for everyone’s mental and emotional health.

4. Have a Monthly Potluck with Healthy Dishes

Encourage everyone to find healthy recipes they like by holding a regular potluck!

Start a signup sheet in the break room for each person to list their name and what they’re bringing. Offer quick and easy healthy recipe suggestions for those who are new to healthy eating or cooking. It’s a great opportunity to share new nutritious meal and snack ideas!

5. Create an Office Challenge

Incentivize the office to jump into healthier living with a fun challenge!

For 30 days, set a goal and offer a reward for those who reach their goal the fastest or offer “points” for completing daily goals. The details will depend on the specific challenge.

Some ideas include:

• Sleep challenge: tracking how many nights they sleep seven hours of more.
• Water challenge: tracking how many days they drink eight glasses of water or more.
• Walking challenge: tracking how many days they walk at least 10,000 steps.
• Workout challenge: tracking how many days they workout for 30 minutes or more.

6. Take a 15-Minute Walk Together!

Get everyone outside by scheduling a quick “walk break” around the block. The benefits of exercise include increased mental focus, boosted mood, energy and creativity, and better sleep—all aspects that can improve work productivity and morale.

Plus, walking together is just a fun way to talk with one another outside of the office setting. Everyone will feel more refreshed and alert after the active break!

7. Create a Weekly Wellness Newsletter

Have someone in the office who loves creating content? Let them start a weekly newsletter highlighting recent information on health, fitness and nutrition to share with the office! Include quick tips for improving health and ways to work together to stay healthy and fit.

8. Start an In-Office Communal Cookbook

Encourage everyone to share recipes and compile them into a physical or digital cookbook for the workplace. Divide it into sections for breakfasts, lunches, dinners, snacks, and desserts so there are plenty of options! And keep it updated as new ideas are shared.

9. Invite a Nutrition or Fitness Expert to Speak

Find local businesses in the health and wellness field and invite them to the workplace to speak on different aspects of health. Look for someone who can lead the office through mindfulness techniques like meditation or stretches they can do at their desk. Maybe they can even help lead you through any of the workplace wellness ideas above!

Making health a priority can be challenging when you have a full-time job. But employees can encourage one another by working together on the common goal of leading healthier lives. And a healthier office means better work output, happier bosses and employees, and an all-around better environment for everyone. So why not start today?

Sometimes people who use a higher SPF think, “I can stay in the sun all day! I’m covered with 100 SPF!” This is definitely not the case. Just because it’s a super high SPF doesn’t mean you are really that much more protected. The FDA has confirmed that a SPF higher than 50 is “inherently misleading” (FDA 2007). Properly applied SPF 50 sunscreen blocks 98 percent of UVB rays. When used correctly, sunscreen with SPF values in the range of 30 to 50 will offer adequate sunburn protection, even for people most sensitive to sunburn.

What other protection is available?

There are some options that don’t even involve sunscreen! Many garments are made with SPF protection. From infant to adulthood, you can find shirts meant to get wet and protect you from the sun. You can also grab a wide brimmed straw hat. Of course, the obvious is limiting your sun exposure. Just be sure to watch your Vitamin D levels if you are steering clear of the rays!

The Bottom Line

For overall summer sunscreen safety you want to:

• Check the ingredients list as you would for any food or supplement product.
• Grab a bottle that is free of Oxybenzone
• Go for a 30-50 SPF

Now, dive into your summer fun!

Drinking tea, especially green tea, is a great compliment to a healthy lifestyle. Substances in teas are even linked to lower risks of disease.

If your mom enjoys a nice warm cup of tea, get her a pretty teapot to add to her home and some high-quality tea leaves to brew.

3. Yoga Clothes and Yoga Mat

According to the American Osteopathic Association, yoga has many benefits for people of all ages, including:

• Better flexibility and reduced risk of injuries
• Increased strength and muscle tone
• Weight loss
• Healthy metabolism
• Stress management and a more positive outlook

Gift mom a nice yoga mat and clothes to use for her downward dog or for just relaxing at home.

4. Yoga or Gym Classes

If Mom’s expressed interest in accountability for her fitness goals, pre-paid gym or yoga classes (or even personal training sessions) can be a great help.

5. Stainless Steel Water Bottle or Rambler

Water bottles like Swell or ramblers or tumblers from Yeti are eco-friendly and functional. Many will keep liquids warm for 12 hours and cold for up to 24 hours! Perfect for the on-the-go mom.

6. Essential Oil Diffuser

Essential oils are used for everything from detox and stress relief to making the home smell amazing. An essential oil diffuser will give mom endless aromatherapy possibilities!

7. Bath Salts or Essential Oils

We can all use a little more calm in our lives, especially moms.

Look for all-natural bath salts or essential oils like lavender, lemongrass, and peppermint mom can use to relax.

8. Stylish and Functional Gym or Travel Bag

For the mom who hits the gym or yoga studio (or wants to start doing so), a high-quality bag is a great gift. For an extra personal touch, choose her favorite color or pattern and get the bag engraved with her name or initials.

BONUS IDEA: Fill it with other items from this list and she’s ready to go!

9. Healthy Cookbook or Magazine

Gift Mom a cookbook with healthy recipes for her favorite cuisine, a subscription to a healthy cooking magazine, or even local healthy cooking classes.

10. Healthy, Homemade Brunch

Many moms spend countless hours cooking for others over the years. Flip roles by cooking her something healthy and delicious.

Choose a recipe she wouldn’t normally make and set the table with an elegant tablecloth, flowers, and maybe even some candles. She’ll love the gesture and be happy for the extra time together!

11. Nespresso Machine

When used in moderation, black coffee may have some health benefits.

If Mom’s a regular coffee drinker, give her something that will let her drink it in style right at home like a Nespresso or other coffee machine.

12. Fitness Watch

Fitness watches are popular with people of all ages. Mom can count her daily steps, monitor specific health goals, and track everything from weight loss to sleep and exercise.

13. Flowers and a Hard-written Card

This one’s a classic, but it never goes out of style. Certain indoor plants and flowers can actually benefit health, and they’re always pretty to look at!

Combine a beautiful bouquet with a personalized letter letting Mom know how much she means to you.

14. Frozen Fruit Soft Serve Machine

Give Mom a healthy sweet treat with “nice cream” made from all-natural fruit!

15. Massage Gift Card

Daily life can put a lot of stress on our body, especially the neck, shoulders, and back. Gifting a massage can relieve any stress or tension, leaving your mom feeling refreshed and renewed.

To further support Mom’s health and wellness journey, Michael’s Health offers a variety of supplements carefully tailored for women’s health. Shop our women’s collection here!

Long-term emotional stress is hard on our adrenal glands. These two glands sit atop each kidney and make hormones that control and regulate blood pressure, burn fat and protein, and react to stressors such as injury and illness.

When the adrenal glands are taxed, it can raise your blood pressure, make it harder for your body to control blood sugar, and negatively affect your immune system.

Unfortunately, it’s hard for your nervous system to know if stress is physical or emotional. So if you’re very emotionally stressed by life, your body might react as if you’re truly facing a life-or-death physical threat—activating your emergency stress system! And the longer you’re in a state of stress, the harder it is for your system to turn it off.

This can upset many systems of your body, including your immune system, digestive system, heart, and brain. It can even increase the frequency by which you age and make your mental health more vulnerable.

Thankfully, we can stop this cycle by taking good care of our emotional health. Here are some things you can do that might help.

#1 Examine How Your Inner Dialogue Relates to Stress

Many emotional stress responses are based on beliefs you hold and daily thoughts. These often result from your upbringing, family or friend dynamics throughout life, or other beliefs you’ve developed based on past experiences.

Breathe deeply and think about something that causes you emotional stress. Now, consider what thoughts you have related to that stressor.

For example, do you feel like you’re never enough? Do you feel pressured to work yourself to the bone or do something you don’t enjoy? Do you feel pulled in a million directions while not having time for yourself?

Write down your observations and briefly meditate or pray on them. And question whether they’re actually true!

Most of the time, these thoughts about ourselves are greatly exaggerated and pretty unkind. Ask yourself, “Would I say what I’m thinking about myself to a dear friend or loved one?”

Spend some time thinking about how you can flip the script to more positive, loving thoughts towards yourself and your situation.

#2 Practice Mindfulness

Meditation and other mindfulness practices can help you experience stress and respond to your thoughts in a healthier, more productive way.

Instead of thinking a thought and immediately letting it cause distress, mindfulness can teach you to recognize thoughts are just thoughts. We can choose how we respond to them.

Try downloading a meditation app on your phone, searching for guided meditations or yoga classes on YouTube, or going to a yoga or meditation class in your local community. You’ll likely be surprised just how much of a difference it can make.

#3 Find Healthy Distractions

While it’s good to express your emotions (especially if you’ve been holding them back), healthy distractions can also prevent negative thoughts from taking over your day-to-day life.

Write down some healthy activities that can get you out of your head and into the present moment. Maybe that’s seeing a feel-good movie, spending time with friends or family, going for a walk or run, learning a new skill or hobby, or cooking a healthy meal at home.

#4 Make Sure You’re Getting the Right Nutrition

Your body works as a whole system—mind and body. Make sure your body is getting nourished along with your mind.

It’s tempting to turn to sugary or rich comfort foods during times of emotional stress, but getting proper nutrition can actually help support a healthier system overall. Don’t let your focus on diet add to your stress; simply think of whole foods as a way to support a more stable physical and emotional state.

Calcium, zinc, and magnesium are especially depleted by emotional stress. A lack of each can impact blood pressure, insulin, and water retention. Nutrient-dense foods like nuts and seeds, beans, leafy greens, and fish are good sources of these.

#5 Talk to Someone

And last but most important: Don’t worry or suffer alone. Talk with someone, whether that’s a close friend or family member, therapist, or life or health coach. They can help you address specific areas of emotional stress impacting you the most. There’s no shame in asking for help when you need it.

The Bottom Line

Even if life feels overwhelming now, know there are always solutions available to reduce stress and help you better navigate this precious life—with your body and mind!

Most Americans don’t get enough exercise, and that includes kids, too. The rise of digital activities like TV, computers, tablets and smartphones, and video games has made it extremely easy to have fun while barely moving a muscle.

Unfortunately, our health has suffered in the process. So what can we do? A good place to start is by finding ways to get the whole family more active. So here are some helpful fitness tips for adults and kids alike to get more exercise!

1. Plan Something Active During Weekends or Vacations

Don’t be afraid to use some of your downtime for active family time. Think riding bikes, taking walks in the park, going swimming, or walking or riding bikes to the playground for a couple of hours. You’ll get active while spending some quality time together!

2. Keep It Simple

Ask your family for simple ideas of how you can all be more active. Some ideas include:

• Parking the car further away in the restaurant or grocery store parking lot
• Taking stairs instead of an elevator or escalator at work, school, or the mall
• Going to the mall just to walk around and window shop
• Walking or biking to the store instead of driving
• Taking the dogs for an extra or longer walk
• Dancing!

You can also simply block off a little chunk of time each day for exercise. Treat it like any other important part of your schedule and before you know it, you’ll turn it into a habit.

3. Go for a Walk Together

Walking is simple and can be done just about anywhere. It’s an easy way to increase your daily exercise and improve your health.

Start a family habit of walking around the neighborhood together in the evenings after dinner or on weekend mornings (and try to go without cell phones, or at least avoid using them on the walk). Use the time to reflect on the day or week and share what’s happening in your lives. It’s a great way to reconnect away from any TV or smartphone screens.

4. Set Technology Boundaries

We can all use less time on our technological devices and more time in the present.

Try setting a boundary for yourself or your family by saying no technology between a certain time period, such as the few hours after dinner, on Sunday mornings, or right after school. Use that time for something active or productive!

5. Get Involved in Sports or the Community

If you have young kids, encourage them to try different sports or activities to find something they like. Adults can get involved in local adult sports teams, fitness classes, or active meetups like running clubs.

Your local community will also likely have activities to offer. Look into events with your local YMCA or parks and recreation department like basketball, swimming, or golf, or join an activity for a good cause like 5Ks, walk-a-thons, or active community service opportunities.

The Bottom Line

Modern life and busy schedules can make it hard to get enough daily exercise, but it’s not impossible. All it takes is a little planning, a little creativity, and making some schedule tweaks.

And when you take on physical fitness as a family or with other people you care about, it becomes a beautiful opportunity to bond with and support one another in better health! Use some of the family fitness tips above to get started today.

1. Avoid being around people who smoke.
2. Wash your hands frequently to prevent germs, colds, and flu
3. Don’t put your child to bed or down for a nap with a bottle.
4. During times when you’re most prone to ear infections (if you’ve already had one), try not to be around other people too much, especially during cold and flu seasons.
5. Keep your ears clean and dry, especially after swimming or bathing. If you feel water in your ear, tip your head to the side to drain it.
6. To completely dry out your ear, you can gently blow a hair dryer on the lowest setting near your ear.
7. Wear pliable ear plugs when swimming to keep water out of your ears.
8. Don’t use bad ear wax cleaning methods on your ears, as they can break the skin and also increase your risk of infections.
9. Consider ear drops to soothe the area (but don’t use if the ear is blocked, ruptured, or contains open cuts—check with your doctor if you aren’t sure).

The Bottom Line

Being mindful of ear infection symptoms and risks can help you identify them early on and get the treatment you need. It’s just one more way to keep your whole body healthy—including your ears!

Dark, leafy green vegetables like spinach, kale, collard greens, broccoli and Brussels sprouts, contain lots of vitamin C, vitamin E and carotenoids called lutein and zeaxanthin.

Lutein and zeaxanthin (which are also in romaine, sweet corn and broccoli) are naturally found in your eyes’ lenses and retinas, and they protect your eyes from ultraviolet rays and other harmful light.

Lutein and zeaxanthin concentrate on the eye’s macula, a yellow spot in the center of the retina. The macula controls your central vision, which we need to see things clearly, read and drive.

Studies have suggested having high levels of both lutein and zeaxanthin in eye tissue is linked to better vision.

Fatty Fish, Nuts and Seeds

The anti-inflammatory and heart-healthy properties of omega-3s are well known, but did you know they can have benefits for your eyes, too?

A diet low in omega-3 fatty acids is a risk factor for dry eyes, a common concern where the tears can’t adequately lubricate the eyes.

Support healthy eyes by eating fatty fish like salmon, herring, tuna, trout, sardines, walnuts, and flax and chia seeds. Taking a high-quality fish oil supplement can also act as a daily source of omega-3s.

Sunflower Seeds and Nuts

Vitamin E contains eight antioxidants known as tocopherols, which help protect fatty acids that make up cell membranes in the body—including those in the retina of the eye.

Sunflower seeds and nuts like peanuts (including peanut butter), almonds and hazelnuts are good sources of vitamin E and good for antioxidant protection of the eyes.

Summer and Winter Squash

Both types of squash contain nutrients that protect against vision loss and other eye concerns.

Summer squash is rich in lutein, zeaxanthin, zinc and vitamin C, all good for healthy eyesight. Winter squash contains the same along with vitamin A and omega-3 fatty acids.

Whole Eggs (Whites and Yolks)

Egg yolks are also rich in lutein and zeaxanthin (it’s what gives them their yellow color!) as well as zinc, which is present in the whole egg and helps your body use the lutein and zeaxanthin.

Sweet Potatoes, Pumpkin and Carrots

These orange-tinted veggies are rich in the carotenoid beta-carotene. Your body converts beta-carotene into vitamin A, which is necessary for your retina to notice light and turn it into electrical signals.

Red Peppers, Strawberries and Oranges

The vitamin C in these fruits make them some of the best foods for eye health. Vitamin C has antioxidant and anti-inflammatory properties that support healthy eyes as they age.

The RDA for vitamin C is 75 mg for women and 90 mg for men. Just ½ cup of raw red pepper has 95 mg, making it a great source. Strawberries and oranges or orange juice are close seconds. Just make sure you eat them raw, as cooking destroys heat-sensitive vitamin C.

Meats, Beans and Legumes

Meats like beef, oysters, turkey, pork, crabs and dark chicken are good sources of zinc, which supports the use of lutein and zeaxanthin for good eye health. Zinc also helps move vitamin A to your retina for production of melanin, a protective pigment.

For vegetarians or vegans, beans, legumes, cashews, almonds, yogurt and cheese are also sources of zinc.

You probably already know physical exercise is a good idea. It burns calories and helps control weight, can improve mood and memory, combat the risk of health concerns like high blood pressure and heart disease, and help you feel better overall throughout your life.

Make your goal 60-90 minutes of moderate activity per day. You can even break it up throughout the day!

It’s not just about your body, though. Try to keep your mind active and challenge, no matter your age. Experts now believe challenging your mind with new things and trying new activities may protect your thinking skills, according to Harvard Health.

Give your brain daily challenges like:

• Brushing your teeth or writing with your non-dominant hand.
• Listening to a new kind of music or taking a new route to work.
• Sitting in a different area of your home or favorite coffee shop.
• Learning a new skill, such as dancing, a sport, a new language, painting, knitting or planting a garden.
• Exploring a new city or going to a new restaurant or museum in your city.
• Volunteering with a local charity.

2. Invest Time in Important Relationships

Research from Dan Buettner on the Blue Zones—areas in the world with the longest-lived cultures—shows strong social relationships are associated with living longer.

Maintaining a rich social life can help prevent isolation and depression, both of which have been linked to cognitive decline later in life.

So, along with exercising your mind daily, nourish it with healthy relationships as much as you can!

Make a point to connect with parents, siblings, relatives or friends more often, or make new friends by getting involved in activities you enjoy.

3. Eat a Largely Plant-Based Diet

First and foremost, focus on plenty of colorful fruits and veggies—at least five servings per day, nine optimally.

If this seems like a lot at first, find creative ways to add them in:

• Add extra veggies to soups, salads, or main or side dishes.
• Add fruit to your cereal or oatmeal.
• Have some carrots, celery or bell pepper strips with hummus.
• Cut up fruit with all-natural peanut butter or unsweetened Greek yogurt.

Make sure you choose healthy options for carbohydrates, proteins and fats, too.

• Carbohydrates: Besides fruit and vegetables, whole grains like whole oats, quinoa, sprouted grain bread, brown rice, barley or bulgur.
• Proteins: Beans and legumes, nuts and seeds, fatty fish, and occasional lean cuts of meat. Avoid overcooked or charred meats, as they can contain carcinogens.
• Fats: Nuts and seeds, healthy oils like olive oil, and fats rich in omega-3 fatty acids like trout, salmon, mackerel, walnuts, and flax and chia seeds.

4. Make Sure You’re Getting Enough of All the Vitamins

Sometimes even a healthy diet can’t provide all the nutrition we need for optimal health and longevity.

Consider taking a daily multivitamin and make sure your nutrient levels are good, especially vitamin D and calcium—as they tend to be low in the average person.

5. Eat Mindfully

Most of us overeat, even if we’re eating healthy foods. This can lead to weight gain and increase your risk of illness.

Practice mindful eating to reduce mindless eating and learn to recognize when you’re full.

6. Take Care of Your Teeth

The health of your teeth might not be first on your mind for living longer, but they may play an important role in longer life expectancy, according to this study published in Periodontol 2000.

Use these Healthy Teeth Tips to keep your pearly whites in tip top shape, and see your dentist regularly.

7. Don’t Smoke

Quitting or not smoking in the first place is a fantastic way to support a longer, healthier life.

Smoking contributes to many diseases, including lung issues, heart disease, stroke and osteoporosis. Even current smokers who quit can drastically reduce their risks, and the earlier the better.

Use these tips to form daily habits that support a healthy body and mind—and to encourage good health for many, many years to come.

Offer a healthier alternative with some squares of dark chocolate (70 percent or higher is best and has the most health benefits). You can even find dark chocolate bars made with dried fruits or nuts in them for an extra crunch.

Dark Chocolate-Dipped Fruits

Buy a couple of extra dark chocolate bars, melt them in the microwave and dip in some fruit like baby orange slices, strawberries, grapes or banana slices.

Leave the dipped fruits on wax paper to harden or freeze them until ready to use. You can even roll the chocolate-dipped fruit in chopped walnuts, almonds or pistachios.

Easter-Shaped Sandwiches

Add a real meal to the mix by making healthy sandwiches cut in the shape of bunnies like this. Complete the package with baby carrots!

Nut Butter Packets

Brands like Justin’s offer snack packs and serving-size packets of peanut butter, almond butter or hazelnut butter—great served with fresh fruit or veggies like baby carrots or celery sticks.

Hard Boiled Eggs (of course!)

Not only are they fun to decorate with natural dyes, but they add a protein-packed option to your basket.

Healthy Easter Dessert Recipes

If you have a little extra time, there are some great healthier Easter dessert recipes you can make.

Ditch the traditional chocolate and candy bars for these! They’re just as tasty but much lower in sugar and higher in nutrition and natural ingredients.

• Healthy Cadbury Creme Eggs
• Healthy Reese’s Peanut Butter Eggs
• Real Food Mounds Bars
• Healthy Almond Joy Bars
• Healthy Butterfingers

Non-Edible Healthy Easter Basket Ideas

There are plenty of non-food-related options too. Try adding these to your healthy Easter baskets:

• Fun flavored lip balms
• Easter-themed (pastel colors) sidewalk chalk
• Chick or rabbit stuffed animals
• Fun kids books
• Gift cards to a favorite store or movie theater
• Themed baskets: Center the basket around a fun theme or activity you can all do together, such as camping, sports, or movie night.

More conscious Easter baskets help support your children’s health while still enjoying this meaningful holiday. Get creative with ideas and have fun!

Calcium is necessary for building strong bones, proper blood clotting, muscle contraction and a regular heart rhythm. Around 99 percent of our body’s calcium is in our bones and teeth, according to the National Osteoporosis Foundation.

Because women have a greater risk of osteoporosis than men, their daily calcium requirement tends to be higher. The RDA (Recommended Dietary Allowances) is:

• 1,000 mg for women below 50
• 1,200 mg for women 51 and up

Most Americans, including women, don’t get enough calcium in their daily diets. Good food sources of calcium include:

• Dairy products like milk, cheese and yogurts
• Foods fortified with calcium (such as non-dairy milks with added calcium)
• Collard greens, kale, broccoli and turnip greens
• Blackstrap molasses
• Tofu or soybeans

Women who don’t or can’t get enough daily calcium from their diet may need to supplement.

2. Vitamin D

To absorb the higher amounts of calcium, women also need vitamin D.

The average requirement for females under 50 is 400-800 IU per day; for females 50 and older, it’s 800-1,000 IU per day. Vitamin D needs can vary per person, so speak with your doctor about the right amount for you.

One of the easiest sources of vitamin D is sunlight! Your body makes and stores vitamin D from exposure to sunlight. But some people living in areas with less sun year round or who work in offices all day may not get enough of this. Plus, our skin can generate less vitamin D over time.

In these cases, we might need additional vitamin D from foods or supplements.

There are only a few great sources of vitamin D, and they include:

• Fatty fish like salmon, tuna, and mackerel
• A few foods fortified with vitamin D like dairy and non-dairy milks

3. Iron

Iron is a key mineral for good health. It is necessary for growth, development, hormone synthesis, oxygen transport and normal cell function.

Females in their childbearing years may need more due to blood loss from menstruation. The same goes for pregnant and breastfeeding women, as their iron stores are accounting for a second growing person!

The RDA for iron is:

• 15 mg for females 14-18 years old
• 18 mg for females 19-50 years old
• 8 mg for females 51+ years old
• 27 mg for pregnant females
• 10 mg for lactating females 18 or younger
• 9 mg for lactating females above 18

Because most people don’t eat enough iron in our diets, iron deficiency anemia is common—and even more so among women whose needs are higher.

Symptoms of anemia include:

• Weakness
• Fatigue
• Pale skin
• Feeling lightheaded, dizzy, or having a headache
• Lack of or poor appetite
• Having cold feet and hands
• Cravings for non-food substances like dirt or ice

Iron-rich foods include:

• Beans, peas and lentils
• Meats like poultry, pork and seafoods
• Leafy green vegetables: spinach, swiss chard, collard greens, turnip greens and kale
• Dried fruits like apricots and raisins

Poor diet, malabsorption of iron, or not being able to eat enough food sources of iron can lead to deficiencies, so supplementation might be needed. Iron is added to many multivitamins for women, and iron-only supplements are available, as well.

We hope you’ll share this information with the special females in your life. Remind them to care for themselves as well as they do those around them every day!

For women-specific nutritional needs and support, see our Women’s Health line of products.

Use a recipe like this one that contains banana, spinach, almond butter, mint, and vanilla for a delicious, fun, and healthy green drink.

3. Cilantro Lime Quinoa

The greenness in this dish comes from cilantro and avocados. And bonus: it that can be eaten hot or cold this season.

Cilantro lime quinoa works great as an appetizer, side dish, or add a healthy protein source to make it into a meal. If you’re not fond of quinoa, rice can be used instead.

4. Kale Chips

Kale chips are very simple yet tasty snacks—and they’re very naturally green!

Preheat your oven to 350 degrees F while you rinse and tear kale leaves into bite size pieces. Spread the pieces into one layer on a baking sheet and drizzle with melted coconut oil or olive oil, sea salt, and any other spices you want.

Bake for about 10-15 minutes, watching closely until the edges are slightly brown and crispy but not burnt.

Enjoy!

5. Baked Avocado Fries

Avocado fries are a great snack for St. Patrick’s Day parties or movie nights. They’re often fried, but you can make them baked for a lower-calorie and -fat (but just as delicious) option.

Serve them with your favorite healthy dipping sauce, such as low-sugar ketchup or tomato sauce, salsa, Greek yogurt ranch dressing, or one of the dips below.

6. Healthy Green Dips

You can’t go wrong with a good dip! Dips are great St. Patrick’s Day food snacks because they’re easy to make and the right ingredients can produce a vibrant green color perfect for this holiday.

Try this Green Goddess Dip with fresh spices, Greek yogurt and feta cheese or this Healthy Leprechaun Dip that uses beans, kale, cashews, and tahini for a nutrient-rich party pleaser.

7. Rainbow Food Salad or Kabobs

Okay, these don’t contain greens, but who wouldn’t want to taste the rainbow with an assortment of fruits in every color?

Use fruits like raspberries or strawberries, oranges, pineapples, kiwi or green apples, blueberries, and grapes to make a full rainbow. Slice them up and put them on skewers or mix together for a fruit salad, and serve.

The Bottom Line

No matter what you’re planning for St. Paddy’s Day, these simple, super healthy snacks are sure to bring some extra luck this year—or they’ll make you feel so good, you’ll go out and make your own luck!

Want to supplement your greens? Try Michael’s® Organic Super Defense Food.

It’s a great season to take a look at what you’re eating and add in some healthy, detoxing foods perfect for springtime. So here are the top five healthy, cleansing foods to help you feel and look your best this year.

1. Green Juices or Smoothies

Eating more foods rich in antioxidants (namely: fruits and vegetables) is a fantastic way to support your body’s natural detoxing capabilities.

Antioxidants are powerful substances that help prevent oxidation in the body. If free radicals aren’t addressed, they can lead to disease and illness.

Supercharge yourself with antioxidants by adding green juices or green smoothies to your routine. You can buy them at your nearest health food store if you’re out and about, or save money by making your own at home with a juicer or blender.

In-season spring fruits and vegetables good for green juices or smoothies include:

• Apricots
• Arugula
• Beets
• Carrots
• Swiss chard
• Cherries
• Dandelion greens
• Kale
• Lemons
• Parsley
• Spinach
• Strawberries

2. Anti-Cancer Vegetables

Dr. Joel Fuhrman, who has written extensively on the most health-promoting foods on the planet, uses the acronym GBOMBS for these top anti-cancer foods:

• Greens like kale, spinach, broccoli, bok choy and brussels sprouts. Eat as many leafy greens as possible, preferably raw but steamed is good, too.
• Beans like black beans, chickpeas, navy beans, lentils or peas.
• Onions and other veggies in the Allium family like garlic, leeks, shallots and chives.
• Mushrooms (just make sure you eat them cooked, as raw mushrooms contain a potentially carcinogenic substance).
• Berries like strawberries, blueberries, raspberries and blackberries.
• Seeds (and nuts) like sesame seeds, flax, chia and hemp seeds, pumpkin seeds, sunflower seeds, walnuts, almonds and pistachios.

Support the spring cleaning of your body by seeing how many of these you can add to your day!

3. Fiber-Rich Foods

Of course, cleansing the intestinal tract starts with the diet: generally, the more fiber, the better.

Foods rich in fiber include:

• All beans and lentils
• Vegetables like broccoli, artichokes and brussel sprouts
• Avocados
• Berries
• Whole grains like oatmeal, bran cereals and whole wheat rices or pastas

4. Herbal Detox Teas

Not only do herbal teas, which contain no tannins or caffeine, help keep you hydrated, they contain herbal and other ingredients that help detox your system. Some great cleansing herbal teas include:

• Ginger
• Lemongrass
• Milk thistle
• Dandelion

Each of these contain properties that help support the liver, which is the true powerhouse detoxifier in your body.

Black and green teas can be good choices too, as they contain antioxidants. For the best green tea, try matcha. It’s more than 100 times richer in epigallocatechin gallate (EGCG)—an antioxidant that has many disease-preventing benefits—than standard green tea, according to a study published in the Journal of Chromatography.

5. Plain Ol’ Water!

And don’t forget about the magic of a simple glass of water. Drinking lots of water helps flush the body and support its detoxing and fat burning processes. Plus, it’s common to feel hungry when you’re actually thirsty—so drinking water regularly can also help you tune into true hunger signals to prevent overeating.

Have a glass as soon as you wake up and drink throughout the day to stay hydrated. For more detox power and to add some flavor, add a squeeze of fresh lemon juice or a couple slices of cucumber.

The Bottom Line

Overall, being mindful of what you eat and focusing on foods rich in nutrition and fiber will make spring cleaning your body a breeze this year.

Get regular exercise: Find time to move before, during, or after work. Try to get 30 minutes or more of activity into your day, even if you break it up into short segments. Exercise helps reduce stress, anxiety and depression, improve blood flow, and release endorphins that make you feel good and focused—and better able to handle what the day throws at you.

Sleep at least seven hours: Eight hours is best. You might have trouble sleeping because of your stress, while at the same time not sleeping enough can cause more stress and overwhelm. Aim to stop the cycle by making rest a priority.

Try going to bed earlier and setting up your environment for better sleep, like dimming the lights in the evening and reading a paperback book instead of using electronics before bed.

Work on Your Work-Life Balance

Our hyper-connected world might make you feel like being available 24/7 is expected, but being “on” at all times isn’t healthy and shouldn’t be expected.

Set work-life boundaries that keep the two separate. Make it a rule to turn off your computer when 5pm rolls around and not check email at home, during dinner, on the weekends, or at 2am on vacation, for example.

This also means giving yourself time and permission to let go, do enjoyable things just because you like them, and recharge.

Shorten Your Daily To-Do List

This one might be hard at first, but see what you can drop from your schedule.

Avoid scheduling things too close together or packing your day full. Make a list of what you want to get done and rank each in order of priority. If something can wait until tomorrow, bump it and focus on the biggest “shoulds.”

This might also involve communicating with your boss or coworkers about your workload. Is there anything you can delegate to someone else? Are you taking on more responsibilities than your job entails? Be open and honest about how the work is impacting you and what you’d need to make things work better.

The Bottom Line

Don’t let work-related stress take over your life. Try these strategies to reduce the impact and support your physical and emotional health throughout your career.

Heart disease is the #1 cause of death in the United States. That’s a scary statistic, but thankfully there’s a lot we can do to protect our tickers—like eating a healthy diet.

But what exactly should we eat? Research has shown a certain way of eating is best for supporting heart health: a mostly plant-based, whole foods diet.

For example, a large study called REGARDS (Reasons for Geographic and Racial Differences in Stroke)—designed to see if there was a connection between the risk of heart failure and diet patterns—found that out of about 15,000 people over 45 years old, those eating a plant-based diet decreased their risk of developing heart failure by 42 percent compared to others who ate less plant-based foods.

Plus, many other studies have shown a connection between nutrient-dense plant-based foods and a reduction in heart disease-related symptoms.

With that in mind, let’s talk about which healthy foods to eat for your heart.

Best Heart-Healthy Diet: Lots of Plants

Keep in mind not all plant-based diets are created equal, and you don’t need to completely veto meat or animal products to benefit. Just make this your focus: less foods high in salt, sugar and unhealthy fats, and lots more plants (especially vegetables and fruits)!

Colorful Vegetables

Think: eating the rainbow.

Dark and/or leafy greens like spinach, kale, broccoli and asparagus, sweet potatoes, red or orange bell peppers, carrots, tomatoes and squash are all great vegetables that can be eaten in abundance.

Fruits

Berries like strawberries, raspberries and blueberries are some of the most nutrient-rich fruits. Other popular options include bananas, apples, oranges, mango and papaya.

If you aren’t used to eating fruits and vegetables, don’t overwhelm yourself. Start small and build up to eating vegetables at every meal.

Healthy Fats

Instead of butter, get most of your fats from:

• avocado
• fish
• nuts and seeds (especially walnuts and flax, chia, and hemp seeds for omega-3s)
• healthy oils like extra virgin olive oil

Whole Grains

See how many daily grains you can replace with a whole grain source, such as having oatmeal instead of boxed cereal, sprouted whole grain bread instead of white bread, and eating grains like quinoa and barley.

Proteins

If you eat meat every day, start by having fish or plant-based proteins, like beans, legumes and lentils, a few times a week.

Hemp seeds, peanut butter and quinoa are also rich sources of protein.

Eat Slowly and Mindfully

Another issue we face in modern times is overconsumption. We’re all moving fast and often eat at the same pace.

Set an intention to slow down and savor your food during meals. Notice the tastes and textures of each bite and truly enjoy it. You might even realize some convenience foods you were eating quickly don’t taste as good when savored!

Move Every Day

Exercise is the other half of a heart-healthy diet. Try to get some kind of movement in everyday, especially if you work at a sedentary job.

Think about types of exercise you like, such as walking, biking, lifting weights or hiking. Make these a regular part of your routine. You’ll not only be supporting your heart—your body and mind will feel better, too.

Identify Emotional Conflict

This is one area that gets overlooked with most health advice. If you want to eat better but still struggle to do so, take some time to think about what’s getting in your way.

If it’s stress, overwhelm, or emotional eating, make time each day for mindfulness—writing in a journal, breathing or meditating, thinking about your dreams and desires, etc. Think about what you truly need in life and how you can find more fulfillment in areas besides food.

The Bottom Line

By eating plenty of nutrient-rich plant foods, we can give our bodies, including our hearts, the nourishment they need to thrive.

February is American Heart Month! And since we’re all about sharing the love through health, here are some passionate ways to care for your heart on the holiday most popular for sharing it, Valentine’s Day.

Cook a Wholesome Meal Together

Going out to eat is a popular date idea, but restaurant meals are high in fats, sugars, sodiums, and other less-than-desirable ingredients not so great for the heart.

Instead of going out, choose a great heart-healthy recipe to cook at home together. Think of a dish you both love and search for a healthier version of it online. You’ll create something delicious together and can turn it into a quiet, romantic candlelit dinner for two.

Plan an Active Date

Love your heart by giving it a workout this Valentine’s Day.

If a movie date or other relaxing activity is planned, schedule something movement-related earlier in the day. Staying fit together helps you bond and boost your endorphins, which is never a bad thing.

Talk a long walk together and talk about the future (or silly things), go for a hike, bike ride, or run, take the dogs for a walk, go to the gym, an indoor rock wall, or take a class together like yoga, cycling, Zumba or crossfit.

You can also make your whole date active:

• Walk around a theme park
• Go to the zoo
• Visit a museum
• Head to a farmer’s market (great place to get produce for that healthy, romantic dinner)
• Go out dancing, or be kids again at the local roller skating rink
• Volunteer at a local organization you both care about

Give a Non-Sweets Gift

A $5 box of chocolates is overrated anyway. Go for a more meaningful gift this year. Some ideas include:

• A heartfelt poem (write it yourself or find one that describes your feelings) or a handwritten note
• Choosing something your valentine loves to do and doing it together, or starting a conversation about a topic they care about
• Handmade gifts like a homemade scavenger hunt, a time capsule of your relationship, a picture frame with the best picture of you together
• A healthy breakfast in bed
• Doing a chore for them they usually handle
• Planning a short getaway for uninterrupted time together

Get creative and think about what you can give that holds a lot of meaning for your valentine and your relationship.

Spend Quality Time Together

Health isn’t all about diet and exercise; personal relationships matter, too. That’s why Valentine’s Day is a great opportunity to spend important time with your partner or other people you love—so make that the priority.

Love Your Heart Year Round

Use this month as a reminder to do things that are heart-smart like check your blood pressure regularly, quit smoking, don’t drink excessively, do exercise you enjoy, and eat heart-healthy foods. The people who love you will want you around for many years to come, and good heart-health is the best place to start.

The Bottom Line

Whether you’re spending Valentine’s Day in a romantic relationship or just with people you love, it’s a perfect yearly reminder to nourish your relationships and protect the metaphorical symbol of love: your heart!

Make your own green smoothies at home! A combination of fresh fruits, greens and healthy fats (like omega-3s) makes a great meal or snack that is packed with nutrition. Greatist.com has a good list of green smoothie ideas here.

Brown Rice

Normally, brown rice would be considered a very healthy food. But findings from Consumer Reports since 2012 show high levels of inorganic arsenic (a carcinogen that can harm your health) in brown and white rice, rice breakfast cereals, and rice cereals for infants.

While this arsenic can get into any plant foods, rice absorbs more of it—especially brown rice, since more of the arsenic is found in the bran.

WHAT TO EAT INSTEAD

Cooking your rice with extra water (with 6:1 to 10:1 water to rice ratio) and draining it afterwards can reduce the inorganic arsenic by 50%, according to the FDA. While you can still eat brown rice, play it safe and don’t make it the main staple of every meal. Try eating more of other healthy grains like:

• Quinoa
• Barley
• Millet
• Amaranth
• Farro
• Bulgur
• Grits/Polenta
• Couscous

Packaged Diet Meals and Snacks

Food manufacturers and diet companies are brilliant at making their products seem like the pinnacle of health, but it’s rarely (if ever) the case.

Whether it’s diet ice cream, meal replacement bars, low-calorie frozen meals, or even reduced fat peanut butter, manufacturers use harmful additives, preservatives, and artificial colors and flavors to make the product low in fat, carbs, or calories but still palatable.

WHAT TO EAT INSTEAD

Avoid these packaged nightmares all together and make your own meals and snacks. Make banana “nice” cream (blended frozen bananas), find quick and healthy meal recipes online, and eat fruit or veggies like carrots and hummus for snacks.

Canned Soups

Soup can be a very healthy meal, but many canned options are loaded with sodium. Excess sodium causes bloating, is hard on the kidneys (especially if you have blood pressure concerns), and can lead to overeating.

Plus, canned soups can contain BPA (more on that below).

WHAT TO EAT INSTEAD

Make your own! It doesn’t have to be hard or time consuming; the web contains some very simple but healthy soup recipes. Just use the term “low sodium soups” and you’ll find pages like this one with healthy options.

If you must get canned soups, look for ones with 300mg or less sodium per serving—the lower the number, the better. Men’s Fitness has some good suggestions here.

Bottled Waters

While you always want to stay hydrated, most plastic water bottles contain bisphenol-A, or BPA, which is a chemical used to harden plastics. Some experts believe BPA can disrupt hormones and cause heart, brain and behavioral problems.

WHAT TO EAT INSTEAD

Some plastic water bottles will say “BPA-free.” Those are better, but avoid plastic completely by purchasing a BPA-free reusable water bottle instead. It will last a long time and you can safely refill and take it anywhere.

The Bottom Line

These are great examples of why the more we focus on whole foods, eat homemade meals, and stay informed about the latest health advice, the better.

Shorter winter days mean less light exposure during waking hours, which may be a major contributor to winter blues. Thankfully, studies have shown exposure to bright light can help:

• Get in touch with as much natural light as you can throughout the day, especially in the middle of the day, when light is the strongest, or on days that are brighter.
• Try a light box. Using one is often recommended for depression and seasonal affective disorder (SAD). The bright light stimulates retina cells and activates the hypothalamus in the brain, helping to restore circadian rhythm back to normal. Consider investing in a light box for your home or office and sitting in front of it for at least 30 minutes or up to two hours each morning.

Be Around Good People

Even if you don’t feel like it in the moment, being around the right people is good for your mental health and can help fight winter blues. Think of little ways to be around people who love you, such as a partner, friend or relative. Go out for coffee and a chat about life, invite them to dinner, or plan a walk in the evening.

You might also connect with people who share your passions or experiences by joining a regular Meetup group, support group, volunteering at a charity you care about, or getting involved at your church.

Even just showing up and being around others for a little while can help.

Snuggle a Pooch

People aren’t the only beings helpful in warding off the blues! Spend some time cuddling with a dog or petting a cat in your life for some pet therapy.

Move Your Body More

Exercise can be a fantastic mood booster and can also improve your health and help you sleep better. It doesn’t have to be anything intense, just find movement you enjoy. Simply getting a walk in during the day can help.

If you struggle with motivation to go alone, find a friend who will walk or go to the gym with you. It can double as your socialization time!

Fill Up on Whole Foods

Carbohydrate cravings tend to be stronger during the colder months and at times when we’re feeling down. This is because carbs boost serotonin in our brains, the “feel-good” chemical that enhances a sense of happiness.

The problem here is that filling up on simple carbohydrates like sugars, white breads and pastas, and other sweets can actually make us feel worse.

Instead, turn your focus to whole food sources of carbs like whole grains, sweet potatoes, green vegetables, and fruits. Set the intention to eat for nourishment of your body and mind, giving you more energy and helping to balance your mood.

Omega-3 fatty acids are also helpful for mood regulation. You can get omega-3s from fatty fish, walnuts, flax seeds, or from a high-quality supplement.

Supplements for Mood Support

Certain supplements can support mood and stress adaptation. Those include:

• Vitamin B12
• Vitamin B6
• 5-HTP
• L-Tyrosine
• DL-Phenylalanine
• L-Theanine
• Folic acid
• Niacin
• Zinc
• Magnesium
• Rhodiola rosea

Speak with your practitioner or a specialist about high-quality supplement options for your needs.

Get Out of Your Head

Winter blues are often accompanied by anxiety and stress, which can make it hard to focus on anything but your worries.

Try yoga or meditation to increase mindfulness and restore a sense of calm and control in your life. Think about activities that give you joy like writing, painting, drawing, listening to music, or knitting that allow you to express yourself and get your emotions out in a creative and therapeutic way.

Cut Yourself Some Slack

If you’re feeling less than your best this time of year, try not to beat yourself up about it; that will only further add to your troubles. The only way to start feeling better is by giving yourself the love and attention to do so.

You deserve the time and space to rest more, feel your emotions, and lean on or confide in others, such as a trusted loved one or health professional, as needed to manage your health and wellness.

Just about everyone understands that we eat too much sugar. Modern packaged foods are full of it, and added sugars take a toll on our weight, sleep, energy levels and overall health. So, cutting back on sugar is one of the best choices you can make to improve your health.

HOW TO GET STARTED NOW

Start by replacing one sugary food or drink item you consume regularly with a sugar-free option:

• If you normally have a can of soda or energy drink, replace it with:
  • A glass of water—either plain or with a slice of citrus fruit or cucumber
  • Unsweetened iced tea, herbal tea or green tea
  • Unsweetened sparkling water
  • Black coffee or coffee with a few splashes of unsweetened dairy or non-dairy milk
• If you normally have a pastry, cookie, or other sugary food for breakfast or a snack, replace it with another convenient whole food option like:
  • Sliced apple and peanut butter
  • Banana and almond butter
  • A Larabar (which is just blended up dried fruits and nuts)
  • Homemade smoothie made with whole fruits and vegetables
  • Overnight oats
  • A handful of nuts or seeds
• If you usually use dressings or sauces with high amounts of sugars, replace them with:
  • Avocado or guacamole
  • Extra virgin olive oil and/or vinegar
  • Sauces made with unsweetened yogurts or blended nuts as the bases (there are tons of recipes online)

See our Sugar Detox article for more tips on replacing sugars in your diet!

#2 Resolution:  Eat More Fruits and Veggies

Increasing your fruit and vegetable intake is a great way to start eating better and improve your nutrition in the new year.

HOW TO GET STARTED NOW

• Have at least one piece of fruit or vegetable with each meal or snack.
• Make this easier on yourself by cutting up fruits and veggies beforehand and storing in baggies or containers where they are easy to see and use.
• Buy healthy dips that have cut up fruits, like nut butters, or with cut up veggies like hummus and guacamole, for easy snacks.

#3 Resolution:  Eat Out Less / Cook More at Home

This is another fantastic resolution for improving your diet. Fast food and restaurant meals are full of added sugars, sodium and unhealthy oils and preservatives. By eating at home more often, you’ll naturally reduce the amount of days you eat out and know exactly what’s going into your meals.

HOW TO GET STARTED NOW

• Start with finding just two simple yet healthy meals you and your family will enjoy. One-pot meals like chilis, soups, rice dishes and healthy pizzas are good calls.
• Look for simple but whole food ingredients so the recipe isn’t overwhelming.
• Double each recipe, write down the ingredients, and grab them from the store.
• Choose one night to make double batches of both recipes and store them in the fridge. You can divide them into one-serving containers for each meal.
• Have those meals for dinner each week, and rotate meals every couple weeks with new simple recipes. Adjust serving sizes and number of recipes as needed for family size.

#4 Resolution:  Eat More Mindfully

Do you rush through most of your meals? We’re often on the go from one day to the next, making it difficult to even taste our food. But fast, distracted eating almost always leads to overeating and feeling unsatisfied, even after a big meal.

More mindful eating helps you slow down, naturally eat less and enjoy your food more.

HOW TO GET STARTED NOW

• The next time you eat or drink anything, engage your senses. What do you notice about the look, taste, smell and texture of the food or drink you’re having?
• Notice how the food makes you feel and try to recognize when you start to feel full. (The food will usually stop tasting as good at this point.)
• If you notice yourself wanting food when you aren’t hungry, pause and think about what you trulywant. Is it sleep, a break from work, a walk? Then, think about how you can fulfill that need in a way that is healthy and loving for yourself.

The Bottom Line

Making any kind of new change requires time, effort, and self-kindness. Many resolutions fail because we feel overwhelmed by a big change and don’t know where to start.

Remember that nothing happens overnight. Be gentle with yourself, start small, and know that any resolution to eat better is a step towards self-improvement that will help you be your best self in the new year.

Humidifiers gently emit water vapor to increase the amount of humidity in the air. They’re great for reducing dryness in cold weather to alleviate allergies, chapped lips, dry skin, and dry, irritated eyes. Try adding one to your home or bedroom when you’re there most, such as at night while you sleep.

Just keep in mind that if you do purchase a humidifier, it needs to be cleaned regularly; otherwise, it can promote mold or bacteria growth and do more harm than good. As always, be sure to use distilled water.

Blow Heat Away from Your Face

It might be tempting to revel in the warmth of your car or home heater, letting it blow the air directly into your face. But this can actually dry up any moisture in your eyes, causing more eye irritation!

Enjoy that heater, but keep it pointed away from your face or on other parts of your body to reduce the chance of making dry eyes and eye irritation worse.

Wear a Hat and Sunglasses

Winter wind and weather blowing into your eyes isn’t doing you any favors. Consider wearing a hat with a brim to protect your eyes from unruly conditions.

Sunglasses during the day are very helpful, too … and bonus: they’ll also protect your eyes from the winter sun!

Take Phone and Computer Breaks

Staring at a computer or phone screen causes us to blink less than we would normally, increasing the chances of dry eyes. According to the The Vision Council, 22.7% of Americans have reported dry eyes from digital eye strain.

We know it’s impossible for most of us to get away from our digital screens completely, especially if we work on the computer for a living. But taking regular time away can help a lot. Try to take quick breaks every 20 minutes to look at something away from your screen and reduce eye strain and dryness.

Get Your Omega-3s

Some research shows higher intake of omega-3 fatty acids, both dietarily and topically, can help in the treatment of dry eye. The effects might not be as immediate as other remedies, but you can’t go wrong with omega-3s, as they are supportive in many other health aspects, too!

Use Natural Eye Drops

Over-the-counter eye drops can help replenish moisture lost from your eyes during cold weather months. Keep a bottle nearby to use throughout the day. If you wear contacts, be sure to remove and rinse them with solution regularly to prevent dry, sticking lenses.

The Bottom Line

In most cases, common dry eye problems resolve once the temperatures even out. But until then, try the approaches above to reduce eye dryness and irritation while you power through the joys of winter this year.