Many factors affect the health and appearance of your skin and hair. Big ones are UV light, chemicals like smoke and air pollution, and how you take care of your skin and hair. But these are outside factors.
A lot also depends on your genes, the normal aging process, and the way you live your life (“beauty sleep” is a real thing). And so does what you eat. These are the things you eat and the nutrients you take.
What foods will make your skin glow and your hair stay healthy? Let's jump right in!
The best vitamins and supplements for skin care
Using hydrating creams and serums on your hair and skin can make you look great, but they only work on the surface. Vitamins for skin care, when taken orally, provide your body with the necessary nutrients to enhance your appearance from the inside out.
Ceramides
Ceramides are healthy oils that help your skin keep its wetness, which is important for keeping your skin soft and looking young. Ceramides are also a big part of your skin's barrier, which helps keep the cells on the surface together. But as we age, our ceramide levels naturally drop. This makes it harder to keep our skin smooth and healthy. Using a ceramide product, which maintains skin hydration and promotes healthy ceramide levels, can enhance the appearance and feel of your skin.
Collagen
Do you want to have healthy, beautiful skin that is free from wrinkles? The collagen in your food may be hard to absorb because its molecules are so big. However, collagen is important for healthy, smooth skin. Your body can more easily utilize smaller pieces of hydrolyzed collagen, known as collagen peptides. Studies have shown that it helps make collagen and elastin. In fact, a study of women aged 35 to 55 showed that taking hydrolyzed collagen every day for eight weeks made their skin much more stretchy.
Vitamin C
Your skin keeps you safe from the weather. But all of those attempts to keep people safe cost something. To keep your skin healthy, vitamin C can help keep its structure and function in excellent shape. It can also keep your skin looking smooth and beautiful and protect you from toxic stress in the environment. This vitamin C formula will keep your face in great shape because it helps your body make collagen and protects your cells. It has a mix of rosemary, olive leaf, lemon verbena, and Japanese sophora that can help your skin look younger and smoother. It also has highly concentrated rice ceramides that help your skin keep its moisture.
Vegan Collagen
Are you a vegetarian? Are you a vegan? Are you just trying to eat fewer foods that come from animals? You can be beautiful and eat plants at the same time. Support healthy skin and lessen the look of wrinkles with a vegan collagen replacement that helps your body make its own collagen. This vegan skincare formula has the same amino acid profile as type I collagen, which is the most common type of collagen found in skin. Clinical settings have tested vitamin C, gotu kola, and ginseng root extracts in this formula. Studies have shown that it promotes healthy collagen density and skin hydration and lessens the look of wrinkles and fine lines.
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What Is Kombucha?
Kombucha is a fermented tea beverage that has grown in popularity. Fermentation happens when microbes such as yeast and bacteria break down carbohydrates into simpler molecules. Beer, wine, bread, kimchi, yogurt, and, of course, kombucha are all produced using this method.
You can buy it in a bottle in a variety of flavors at most grocery shops or create your own at home. Aside from its wonderfully acidic flavor, kombucha has health advantages and is high in bacteria and antioxidants.
Kombucha is manufactured from a symbiotic culture of bacteria and yeast (SCOBY), which is also known as the "mother" and is similar to the "mother" found in vinegar. The SCOBY is added to brewed black or green tea with sugar, fermentation occurs, and kombucha tea is created! While homemade kombucha isn't often carbonated, many store-bought versions are for a fizzy soda pop-like feel.
Kombucha was first used for its medicinal benefits in Northeast China circa 200 B.C. Kombucha gained popularity and expanded throughout Russia, Eastern Europe, and Germany before arriving in the United States in the early twenty-first century. Kombucha is now available at practically every grocery shop!
5 Kombucha Health Benefits
The health advantages of kombucha are mostly attributable to fermentation, which results in a probiotic-rich beverage. Kombucha's health advantages originate from the fact that it is a tea-based beverage. While kombucha may be brewed with any caffeinated tea, including white, black, oolong, or green tea, research indicates that green tea kombucha provides the most advantages.
The evidence-based health advantages of consuming kombucha are listed below.
1. High in Probiotics
Kombucha, like many fermented foods, is high in probiotics.1 Probiotics are bacteria and yeasts that, when taken, provide health advantages. Consuming probiotic-rich foods like kombucha, kimchi, sauerkraut, and sourdough might help promote microbial diversity in your gut and general gut health. Gut health is important because it affects immune health; in fact, 70 to 80% of immune cells dwell in the gut. A healthy stomach also promotes regular bowel movements, digestion, cognitive function, and immunological health.
2. High in antioxidants
Green tea kombucha is high in antioxidant molecules known as polyphenols, which are prevalent in green tea. Green tea use may help minimize the risk of chronic illness. Green tea may also improve cognitive function, assist in controlling blood sugar levels, and aid in fat burning.
3. Promotes Heart Health
Green tea beverages, such as kombucha, have been demonstrated to reduce the risk of heart disease. Researchers believe this is due to green tea's antioxidant components.
4. Aids in the reduction of blood sugar levels
Green tea has also been demonstrated to help regulate blood sugar levels. However, because some kombuchas include a lot of sugar, read the nutrition label and pick a kombucha that has no sugar added after fermentation.
5. Helps with Metabolic Function
Green tea includes epigallocatechin-3-gallate (EGCG). EGCG is a potent antioxidant that combats free radical damage. EGCG also has anti-inflammatory effects and may aid in the suppression of pro-inflammatory substances in the body.
Post-traumatic stress disorder (PTSD) is more than just bad memories—it’s a mental health condition that develops after a traumatic event. It can feel like your mind is stuck in a loop, replaying distressing moments through intrusive thoughts, flashbacks, nightmares, and overwhelming anxiety. You may find yourself avoiding certain places, people, or situations that remind you of what happened.
I won’t lie—PTSD can make everyday life exhausting. It affects focus, motivation, and even how productive you are. Imagine trying to work, study, or even have a normal conversation while battling flashbacks, panic attacks, or emotional numbness. It’s like your brain is constantly running in the background, draining your energy.
Common PTSD Symptoms
PTSD symptoms don’t just disappear over time. Without treatment, they can get worse and start affecting work, relationships, and daily routines. Symptoms typically fall into four categories:
Reliving the Trauma—Flashbacks, nightmares, and intrusive thoughts that make it feel like the event is happening all over again.
Avoidance—Steering clear of people, places, or situations that bring back painful memories.
Hyperarousal & Reactivity—Feeling constantly on edge, irritable, having trouble sleeping, or reacting aggressively.
Negative Thoughts & Mood Changes—Guilt, self-blame, emotional numbness, or feeling detached from loved ones.
In children, PTSD can show up as developmental delays, trouble with speech or motor skills, and even regression in toilet training.
What Causes PTSD?
There isn’t a single cause, but PTSD usually develops after:
- Traumatic life events include assault, abuse, accidents, war, natural disasters, or the sudden death of a loved one.
- Serious medical conditions—chronic illness or a life-threatening diagnosis.
- Genetic & lifestyle factors: A family history of anxiety or depression, substance abuse, or previous trauma can increase the risk.
Grapes are one of those fruits I could eat all the time. Seriously, I have them every month, and sometimes I even wake up in the middle of the night and snack on them. Both red and green? Yeah, I’m not picky—I love them both.
Now, let’s talk about grapes. They’re actually berries (who knew, right?) and grow on vines from the Vitis plant. You can eat them fresh or turn them into wine, jam, juice, jelly, or even vinegar. The seeds? Those get used for oil and extracts. And if you dry them, you get raisins, currants, or sultanas. Basically, grapes are versatile little things.
Nutrition Facts (because why not?)
Calories: 62 per cup (92 g)
Carbs: 16g (92% of those calories)
Protein: 0.6g
Fat: 0.3g
Vitamin C: 6% of your daily needs
Vitamin B-6: 5%
Want to burn off those 62 calories? You’d need to:
🏃 Run for 5 minutes at 6mph
🚶 Walk for 16 minutes at 3mph
🚴 Bike for 8 minutes at 10mph
Carbs: 16g (92% of those calories)
Protein: 0.6g
Fat: 0.3g
Vitamin C: 6% of your daily needs
Vitamin B-6: 5%
Want to burn off those 62 calories? You’d need to:
🏃 Run for 5 minutes at 6mph
🚶 Walk for 16 minutes at 3mph
🚴 Bike for 8 minutes at 10mph
Health Benefits of Grapes (AKA why grapes are awesome)
- Good for your heart – The potassium in grapes helps balance sodium levels, which is great for blood pressure. Plus, resveratrol (found in the skin of red and purple grapes) helps lower bad cholesterol (LDL) and boost good cholesterol (HDL).
- Diabetes-friendly – Even though grapes are sweet, they have a low glycemic index and can actually help improve insulin sensitivity.
- Eye health – Packed with antioxidants like lutein and zeaxanthin, grapes help protect your eyes from sun damage and conditions like glaucoma and cataracts.
- Anti-inflammatory & full of antioxidants – Resveratrol fights inflammation and might even help prevent certain chronic diseases.
As much as I love grapes, eating too many can cause bloating or diarrhea (yeah, not fun). If you have kidney issues, watch your potassium intake. And if you have diabetes, moderation is key because of the natural sugars.
How much should you eat?
A good serving size is about one cup (or 10-15 grapes) per day. Fresh is best, but if you’re drinking grape juice, go for the whole fruit kind with no added sugar.
Oh, and if you’re worried about pesticides, organic might be the way to go. Grapes tend to be high on the pesticide list, even after washing.
So yeah, grapes are delicious, packed with nutrients, and actually pretty good for you. Now, excuse me while I go grab another handful. 😋
What is fluoride?
Fluoride is a naturally occurring mineral found in many foods and all drinking water. The level of fluoride in water varies by geography.
What are the benefits of fluoride?
Fluoride can improve dental health by strengthening the tooth enamel, making it more resistant to decay. It also decreases the acid produced by the germs on your teeth.
Children who receive fluoride while their teeth are developing have shallower grooves, allowing plaque to be removed more easily. Plaque is a thin, sticky layer of bacteria that regularly grows on your teeth.
Water fluoridation has been studied for more than 60 years, and it has been shown to prevent decay by 40 to 60 percent.
Where can I get fluoride?
Fluoride is naturally present in many foods and water sources, and it is also added to some drinking water. The most effective dose is 0.7 to 1.2 parts fluoride per million parts water (0.7ppm to 1.2ppm).
All water includes fluoride. Your local water supply can tell you how much fluoride is present in your drinking water.
Is there sufficient fluoride in my water supply?
Possibly. However, natural fluoride levels are insufficient in some areas to improve tooth health. Many locations add fluoride to their water. Your water supplier will be able to inform you if the water you supply contains fluoride. The amount of fluoride in the water varies based on where you live.
Fluoride is also found in various foods and beverages, including fish and tea. Some countries add fluoride to table salt and milk instead of drinking water. One cup of tea can provide 0.3 to 0.5 milligrams of fluoride, and if you drink it with milk, your teeth will benefit from the calcium. To further lower the risk of tooth decay, drink tea without added sugar.
What about fluoridated toothpaste?
Most toothpastes now include fluoride, and this is how most people get their fluoride. Fluoride toothpaste is quite effective at preventing tooth decay. The amount of fluoride in toothpaste is usually sufficient to prevent decay.
Fluoride toothpaste provides additional protection when the water supply contains fluoride.
For toddlers under three, toothpaste should contain at least 1000 ppm of fluoride. After three years old, they should use toothpaste containing 1350ppm to 1500ppm.
Parents should oversee their children's brushing and limit their use of fluoride toothpaste to a pea-sized spread until they are about 7 years old.
Spit after brushing and don't rinse with water to keep the fluoride on your teeth longer.
How can I know if I have foul breath?
Many minor signs can indicate that you have poor breath. Have you observed folks moving away from you as you start talking? Do they turn their cheeks when you kiss them goodbye?
If you suspect you have bad breath, there is a simple test you may take. Simply lick the inside of your wrist and sniff; if the smell is terrible, your breath is probably bad as well.
Or, ask a very good friend to be completely honest with you; be sure they are a true friend.
What causes foul breath?
Bad breath is a frequent condition that can have a variety of causes. Persistent foul breath is typically caused by the odorous gases produced by the bacteria that coat your teeth, gums, and tongue. Bits of food that become lodged between the teeth and on the tongue can decay and can occasionally emit an unpleasant odor. Strong foods such as garlic, coffee, and onions might exacerbate the condition. As a result, proper and consistent tooth brushing is important. This will help keep your breath fresh.
Plaque, a term for germs on our teeth and gums, also causes gum disease and tooth decay. One of the warning indications of gum disease is persistent poor breath or taste in your mouth. Again, your dental professional will be able to detect and correct the issue at your regular check-ups. The earlier the problems are identified, the more effective the treatment will be.
What else can cause foul breath?
Certain medical conditions might also produce bad breath. 'Dry mouth' (xerostomia) is a condition in which the mouth produces less saliva. This causes bacteria to build up in your mouth, resulting in foul breath. Dry mouth can be caused by some medications, salivary gland disorders, or breathing through your mouth rather than your nose. Older persons may generate less saliva, resulting in additional issues.
If you have dry mouth, your dental team may be able to recommend or prescribe an artificial saliva solution. Alternatively, they may be able to recommend alternate solutions to the problem.
Can other medical issues lead to bad breath?
Infections of the throat, nose, or lungs, as well as sinusitis, bronchitis, diabetes, and liver or kidney disorders, can all create foul breath. If your dentist determines that your mouth is healthy, you may be directed to your family doctor or a specialist to investigate the reason for your bad breath.
Can smoking lead to foul breath?
Yes. Tobacco use generates a distinct form of foul breath. The only solution in this situation is to stop smoking. Smoking not only fouls your breath, but it also causes discoloration, loss of taste, and gum irritation. People who smoke are more prone to acquire gum disease, as well as oral cancer, lung cancer, and heart disease. Ask your dentist, pharmacist, or healthcare professional for assistance in quitting smoking. If you quit smoking but still have poor breath, consult your dentist or doctor for guidance.
How can my dentist assist?
If you have terrible breath, you should establish a regular oral hygiene routine. Regular check-ups will allow your dentist to look for any areas where plaque has accumulated between your teeth. Your dental experts will be able to clean any areas that are tough to access. They will also demonstrate how to clean your teeth, gums, and potential missing tongue.
An important micronutrient that helps keep your body healthy is vitamin C, which is also known as ascorbic acid. We'll talk about some facts and myths about this important vitamin below.
What does vitamin C do in the body?
Vitamin C is a necessary vitamin that supports a variety of bodily activities. Vitamin C is important for the production of collagen, a protein required for the health of the skin, tendons, ligaments, and blood vessels, as well as the healing of wounds and the formation of scar tissue. The vitamin also contributes to strong bones, cartilage, and teeth. Additionally, it increases the body's ability to absorb iron from plant-based diets.
Vitamin C helps to boost the immune system. Vitamin C, a potent antioxidant, neutralizes free radicals, which are unstable chemicals that can damage cells and lead to aging, cancer, and heart disease. The vitamin also has a role in the production of neurotransmitters, which allow nerve cells to communicate.
How much of C do you really need?
Since our bodies can't make vitamin C, we need to get it from our food or pills.Getting them from organic food is always a healthier and better source.
How much vitamin C you need every day varies by age, gender, and stage of life.
It depends on your health or how you live your life if you need more or less vitamin C.
Recommended Daily Allowances (RDAs) for Vitamin C:
- Men (19+ years): 90 mg
- Women (19+ years): 75 mg
- Pregnant Women: 85 mg
- Breastfeeding Women: 120 mg
- Smokers: Require an additional 35 mg daily compared to non-smokers.
Source: National Institutes of Health Office of Dietary Supplements
Must read: 12 vegetables you must eat every day.Too much vitamin C can be bad for you.
Vitamin C is safe for most people. As a result, taking more than 2,000 milligrams (mg) per day can lead to unpleasant side effects because the body can't take that much. Problems that happen a lot include diarrhea, feeling sick, and stomach cramps.
High amounts of vitamin C may sometimes cause kidney stones, especially in people who already have problems with their kidneys. Too much vitamin C supplementation during pregnancy can change how much vitamin C a baby has after birth. People who already have certain health problems, like iron overload disorder or inherited hemochromatosis, should also be careful about getting too much vitamin C.
Can vitamin C keep you from getting colds or make them last less time?
In the 1970s, a lot of people believed that vitamin C could keep you from getting colds. However, most studies have since disproved this idea. Regularly taking vitamin C doesn't seem to lower the risk of getting a cold, but there is some evidence that it might shorten the length of the cold or make its symptoms less severe.
Most people don't need to take high-dose supplements to keep their immune systems healthy. They can just eat a balanced meal that includes enough vitamin C.
The holiday season has arrived, bringing with it a multitude of concerns for those balancing work and holiday preparations. Many are feeling the pressure of achieving their year-end goals, yet it is essential to prioritize health amidst these stresses.
We all face stress in our lives, including traffic, monthly bills, health worries, and relationship issues. Persistent worry, due to the inextricable link between the mind and body, can negatively affect health and contribute to a variety of illnesses.
While you cannot eliminate all kinds of stress, you can learn how to manage stress and develop resilience—the ability to recover from adversity.
Some people seem to enjoy better and healthier lives because they are inherently upbeat and cheerful. These people frequently transform obstacles and possible setbacks into chances and achievements. This way of thinking is consistent with the idea of "antifragility," which is the capacity to flourish and become more resilient in the face of adversity and stress. According to this perspective, stress is a necessary part of life, and developing antifragility enables people to leverage their strengths to overcome obstacles.
While you cannot eliminate all kinds of stress, you can learn how to manage stress and develop resilience—the ability to recover from adversity.
Some people seem to enjoy better and healthier lives because they are inherently upbeat and cheerful. These people frequently transform obstacles and possible setbacks into chances and achievements. This way of thinking is consistent with the idea of "antifragility," which is the capacity to flourish and become more resilient in the face of adversity and stress. According to this perspective, stress is a necessary part of life, and developing antifragility enables people to leverage their strengths to overcome obstacles.
A cup of cantaloupe contains about 400 mg of potassium.
Question. I have high blood pressure, and a friend suggested I take a potassium supplement. Is that a good idea? If so, how much should I take?
Answer. That’s an excellent question, and it’s one that many people ask for good reason—potassium can be a bit complicated. The short answer is no; you shouldn’t take potassium supplements unless your doctor specifically prescribes them. Here’s why:
First off, it’s better to get your potassium from food rather than supplements. Many fruits and vegetables are high in potassium, including spinach, sweet potatoes, cantaloupe, bananas, and avocados. Diets rich in potassium can help manage blood pressure and are linked to a reduced risk of stroke. These diets are also typically lower in sodium and packed with other beneficial nutrients, which may contribute to improved blood pressure.
Now, it can get a little confusing. Many blood pressure medications, especially a common class known as diuretics, can affect your potassium levels. Some diuretics lower potassium levels, while others can increase them. Additionally, certain ACE inhibitors, like lisinopril (Prinvil, Zestril) or ramipril (Altace), may also raise potassium levels. Common pain relievers such as ibuprofen (Advil, Motrin) and naproxen (Aleve) can have a similar effect.
Raisins, dates, figs, and other dried fruits might not be as appealing as fresh fruits, but these little sweet bites can help you meet your goal of eating at least two servings of fruit a day.
One major benefit is their long shelf life, which means you won’t have to worry about them going bad. They’re also lightweight and make for easy snacks, especially when paired with nuts. A classic duo is raisins and peanuts, while dried apricots with almonds make another delicious combination.
Keep in mind that dried fruits are energy-dense and higher in calories, so it’s important not to overindulge— a serving size is just a quarter-cup. However, they also pack in a lot of nutrients along with those calories. Most dried fruits are excellent sources of potassium and fiber, and they’re rich in antioxidants, vitamins, and minerals. Just be aware that some dried fruits may have added sugar, so always check the label to avoid unnecessary empty calories.
Dried fruits are also great mixed into oatmeal, baked into muffins, or added to salads and grain-based dishes.
In case of an emergency, you need to have medicines, tools, health paperwork, and plans on hand.
If you live near the coast, you need to start getting ready for storms early. Storms can come on quickly, giving you little time to plan where to stay safe or what to bring with you in case you need to leave. In the chaos, people often forget essential health care items like medicines or medical gear.
Dr. Scott Goldberg, the medical director of emergency preparedness at Brigham and Women's Hospital and a longtime member of a FEMA task force that aids areas damaged by hurricanes, notes that people may bring their diabetes medication but forget to bring their blood sugar monitor or their hearing aids.
This storm season, learn what to expect and how to ensure that your health care kit is the most important item in it.
What will the storm season be like in 2024?
The hurricane predictions for this year make it even more important to start getting ready right away.
For the 2024 hurricane season, which runs until November 30, forecasters with the National Weather Service of the National Oceanic and Atmospheric Administration expect more storms than usual.
There could be 17 to 25 storms with winds of 39 mph or higher, including 8 to 13 hurricanes. Four to seven of these could be major hurricanes with winds of 111 mph or higher.
What types of plans should you create?
Preparing for the possibility of major storms is a significant task. Before the storm's fierce winds and heavy rains even start, you need to get hurricane supplies, figure out how to keep your home safe, and plan your escape route (especially if you live in a flood zone). For information on where to stay, call the disaster management office in your city or county.
For medical reasons, you may need help getting out of the area or at a shelter. Check to see if your county or city has a special needs list like this one in Florida. If you sign up, first responders will be able to call you when there are storms and take you to a special shelter with medical staff, hospital cots, and maybe even oxygen tanks.
What should you bring?
A shelter provides a secure location to endure a storm, complete with food, water, and restrooms, but you must carry all necessary items. It is essential to bring enough medical supplies and medical tools.
"It's easy to just grab the prescription drugs from your cabinet, but what if you only have enough for two days?" You might have to wait a while to get another one. "For every prescription, we suggest at least 14 or 30 days' worth," says Dr. Goldberg. "Talk to your doctor about the possibility of getting an extra refill to keep on standby for your go bag."
For many people, adopting a healthy diet often feels like a series of sacrifices: skipping appetizers, cutting back on carbs and saturated fats, or giving up desserts altogether. But what if there was something you enjoy that’s actually good for you? And no, I’m not referring to chocolate (which, in moderation, can be quite beneficial!).
This time, it's nuts that are getting attention. Previous studies have shown that higher nut consumption is linked to improved heart health and lower rates of cardiovascular disease. For instance, several trials have associated eating nuts with lower blood pressure and cholesterol levels. Plus, nuts are a key component of the Mediterranean diet, known for its heart-healthy benefits.
Health Benefits of Walnuts
A 2018 study highlights walnuts as an especially beneficial option. This isn’t the first time researchers have arrived at this conclusion. A prior analysis involving 365 participants across 13 trials found that diets rich in walnuts resulted in lower total and LDL ("bad") cholesterol compared to other diets. Since then, further studies with larger participant groups and longer follow-ups have been published.
The latest analysis reviewed data from 26 studies, involving over 1,000 participants. Those who included walnuts in their diet showed:
- Lower total cholesterol (about 7 mg/dL, or a 3% reduction)
- Lower LDL cholesterol (about 5.5 mg/dL, a 4% reduction)
- Lower triglycerides (around 4.7 mg/dL, a 5.5% reduction)
- Lower apoprotein B (a protein linked to heart disease) by nearly 4 mg/dL
Although these reductions in blood lipids were modest, larger improvements (like a 12 mg/dL decrease in total cholesterol) were noted when compared to a typical U.S. or Western diet, which tends to be high in red meats, fatty dairy, and sugary foods.
Many people worry that a diet high in fats, such as those from nuts, might lead to weight gain, but fortunately, participants on the walnut-rich diet did not experience any weight gain.
Moreover, newer studies have also pointed to the health benefits of walnuts, including improved blood lipids and potential brain health protection.
What Makes Walnuts So Healthy?
While the findings are intriguing, they raise the question of whether walnuts are uniquely beneficial. It could be the type of oils in walnuts that contribute to their cardiovascular advantages. Walnuts are rich in polyunsaturated fatty acids, which are healthier than saturated fats. They also contain alpha-linolenic and linoleic acids, which may have anti-inflammatory properties that promote healthy blood vessels and positively impact blood lipids.
It's important to note that not all nuts are created equal. Many nuts, such as almonds and cashews, are high in monounsaturated fats, along with polyunsaturated fats. While these are healthier fat options compared to saturated and trans fats, walnuts' unique combination of fats and polyunsaturated fatty acids may offer specific benefits for heart health.
Smartwatches and rings can track various health metrics, like physical activity, sleep, heart rate, and even your heart's electrical activity. However, the FDA cautions against using these devices to monitor blood sugar levels if they claim to do so without any skin penetration. The FDA has not evaluated the safety or effectiveness of these devices, and relying on them could lead to inaccurate blood sugar readings. This poses a significant risk for those with diabetes, who need to regularly check their blood sugar levels — typically through a finger prick test or a continuous glucose monitor (CGM) that uses tiny sensors that penetrate the skin and send data to a smartphone app. It's important to note that the FDA's warning pertains specifically to smart rings and watches that promise needle-free monitoring, not to CGMs. If you're concerned about the accuracy of your blood sugar monitor, it’s best to consult your doctor or pharmacist about whether it’s an FDA-approved, reliable device.
Reclaiming a better nighttime sleep can significantly enhance your health, but it requires patience and effort to adjust your habits. If you often find yourself awake until the early hours and sleeping in, or if you feel more creative and productive in the afternoon or evening, you may be a night owl—quite different from a morning lark, who rises with the sun and sleeps early.
For a long time, experts believed there weren't significant health differences between night owls and morning larks as long as you get the recommended seven to nine hours of sleep. However, new insights suggest it might be beneficial to reconsider your sleep patterns.
Risks of Being a Night Owl
Recent studies indicate that being a night owl can increase the likelihood of developing various health issues. For instance, research found that individuals who identified as night owls had a significantly higher risk of developing diabetes compared to those who are morning larks. Night owls also tend to have a higher chance of being overweight and may engage in unhealthy behaviors, such as excessive drinking, smoking, poor eating habits, and insufficient sleep. Even when accounting for these lifestyle factors, the risk of diabetes remained elevated among night owls.
Moreover, another study indicated that going to bed later than 10 p.m. is linked to a higher risk of obesity, particularly among those who sleep fewer hours compared to morning larks.
Consequences of Inadequate Sleep
Night owls typically experience less sleep than morning larks, adding to their health risks. Sleep is crucial for the brain to eliminate toxins and consolidate memories. Insufficient, low-quality sleep can lead to poor focus, increased risk of accidents, weakened immunity, and various diseases, including diabetes, heart disease, and depression.
Embracing Nighttime Sleep
Humans are naturally wired to sleep best during the dark hours. Getting quality sleep in the dark maximizes the restorative benefits of sleep. If you're a night owl and stay up late, you're likely not taking full advantage of this natural sleep cycle.
Strategies for Success
To successfully shift your sleep schedule, adopt good sleep hygiene practices:
- Exercise regularly but avoid intense workouts close to bedtime.
- Steer clear of alcohol and spicy foods in the evening.
- Establish a relaxing bedtime routine: dim the lights, turn off screens, and engage in calming activities like reading.
- Create a comfortable sleep environment: sleep in a cool, dark room with cozy bedding.
Here’s what the latest research suggests. Intermittent fasting, which involves following a strict eating schedule to aid weight loss, is becoming increasingly popular. But does it really work?
Recent studies indicate that intermittent fasting might offer similar or even slightly better benefits for weight loss compared to traditional calorie-restriction diets. One of its key advantages is its simplicity, which can make it easier to stick to than other weight-loss plans.
Timing Your Eating
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
Mushrooms are valued for their ability to enhance savory dishes with a rich, brothy flavor known as umami, and they’re packed with vitamins, minerals, and antioxidants. Not only do they taste great, but they’re also healthy. Until recently, though, you might not have thought about adding them to your coffee.
Now, mushroom coffee is gaining popularity, with enthusiasts claiming it offers various health benefits, such as improved sleep, increased energy, better focus, enhanced immunity, and reduced inflammation.
Let’s explore whether the health claims surrounding mushroom coffee are valid.
Now, mushroom coffee is gaining popularity, with enthusiasts claiming it offers various health benefits, such as improved sleep, increased energy, better focus, enhanced immunity, and reduced inflammation.
Let’s explore whether the health claims surrounding mushroom coffee are valid.
What is mushroom coffee?
Mushroom coffee is typically made using medicinal mushrooms, not the typical ones you find at the grocery store. Common varieties in mushroom coffee blends include chaga, lion's mane, reishi, cordyceps, king trumpet, and turkey tail, all selected for their potential health benefits. By the time these mushrooms are harvested, dried, and processed, their presence is often subtle, especially when mixed with coffee beans, cacao, or tea blends like matcha or chai. Most people describe the taste as "nutty" or "earthy," or they might not notice any flavor at all.
What are the potential health benefits of mushroom coffee?
The concept behind mushroom coffee is straightforward: to tap into the health advantages of medicinal mushrooms in a convenient and (hopefully) tasty coffee drink.
Many mushroom coffee brands highlight the use of mushrooms in traditional medicine, tracing back thousands of years to Chinese and Ayurvedic practices. They claim benefits like improved mental and physical performance, enhanced immunity, and better sleep. Some even suggest that mushroom coffee could aid in weight loss by boosting metabolism and fat burning.
However, there’s a lack of research on medicinal mushrooms specifically involving humans. While studies on cells or animals do show promising health benefits from consuming medicinal mushrooms, it’s unclear if the same effects apply to humans.
So, is mushroom coffee worth trying?
Possibly. Mushrooms come with various health benefits. A recent review published in the journal Molecules suggests that the medicinal mushrooms commonly found in many coffee blends can boost immunity and may help regulate metabolism. Their high antioxidant content might also contribute to slowing down the aging process.
That said, there’s still a shortage of well-structured clinical trials on humans. Plus, none of the existing research directly involves mushroom coffee, so it’s uncertain whether any health benefits survive the processing and blending of mushrooms into coffee drinks.
In the end, swapping your regular cup of coffee for mushroom coffee might not be harmful, especially if you're okay with paying a little more. However, you might get more benefits by enjoying a side of shiitake mushrooms with your morning eggs and coffee. They’re low in calories and fat, high in fiber, and tasty to boot!
It’s super easy to brush off the signs that you might need some help with anxiety or depression. Often, the signs aren’t glaringly obvious. We might notice small shifts in our mood or behavior but attribute them to getting older—like when your muscles feel a bit weaker or your mind isn’t as sharp as it used to be.
Sometimes we think, “Of course I’m worried; I have heart issues,” or “Of course I feel down; I’m not as important as I once was.” But here’s the thing: feeling sad (like, really sad) or anxious doesn’t have to be just part of aging. Acknowledging and addressing these feelings can really help you feel better and make the most of life.
Symptoms to Look Out For
Recognizing anxiety and depression often means taking a moment to reflect honestly on how you’re feeling and behaving. Here are some signs to consider:
Signs of Depression and Anxiety
Apathy. Have you noticed that the things you used to love don’t excite you anymore? Does life feel a bit empty? These can be telltale signs of depression.
Feeling Helpless or Hopeless. Do you often think that there’s not much you or anyone else can do to improve your situation? If you feel stuck in this mindset, it could point to depression.
Changes in Habits. Are your eating or sleeping patterns all over the place? Whether you’re eating too much, not enough, or reaching for that extra drink more often than usual, these changes can be signs of depression.
Persistent Fatigue. Sure, it’s normal to feel wiped out after a long day, but if you’re feeling tired all the time, it could be linked to anxiety or depression. Sometimes, it might even be due to a medical issue like an underactive thyroid.
Difficulty Focusing or Making Decisions. If you find it hard to make choices because you’re constantly worrying about making the wrong one, or if you struggle to pay attention, that could be a sign of anxiety or depression.
Mood Swings. If you’re feeling irritable or finding it hard to control your emotions, frequent mood swings could indicate something deeper going on.
Unending Worry. Are you stuck in a cycle of worrying about everything instead of enjoying the moment? This kind of constant worry might be tied to an anxiety disorder.
Wanting to Be Alone. Enjoying some time alone to read or meditate is one thing, but if you’re isolating yourself because interacting with others feels too draining, that could be a sign of depression.
Recognizing anxiety and depression often means taking a moment to reflect honestly on how you’re feeling and behaving. Here are some signs to consider:
Signs of Depression and Anxiety
Apathy. Have you noticed that the things you used to love don’t excite you anymore? Does life feel a bit empty? These can be telltale signs of depression.
Feeling Helpless or Hopeless. Do you often think that there’s not much you or anyone else can do to improve your situation? If you feel stuck in this mindset, it could point to depression.
Changes in Habits. Are your eating or sleeping patterns all over the place? Whether you’re eating too much, not enough, or reaching for that extra drink more often than usual, these changes can be signs of depression.
Persistent Fatigue. Sure, it’s normal to feel wiped out after a long day, but if you’re feeling tired all the time, it could be linked to anxiety or depression. Sometimes, it might even be due to a medical issue like an underactive thyroid.
Difficulty Focusing or Making Decisions. If you find it hard to make choices because you’re constantly worrying about making the wrong one, or if you struggle to pay attention, that could be a sign of anxiety or depression.
Mood Swings. If you’re feeling irritable or finding it hard to control your emotions, frequent mood swings could indicate something deeper going on.
Unending Worry. Are you stuck in a cycle of worrying about everything instead of enjoying the moment? This kind of constant worry might be tied to an anxiety disorder.
Wanting to Be Alone. Enjoying some time alone to read or meditate is one thing, but if you’re isolating yourself because interacting with others feels too draining, that could be a sign of depression.
What You Should Do
Experiencing one or more of these symptoms doesn’t automatically mean you have anxiety or depression. But if you find yourself feeling overwhelmed or less joyful in life, it might be time to reach out for help.
Start by talking to family and friends. Share your feelings with those who you know will be understanding and supportive. If you feel hesitant about opening up to loved ones, consider scheduling an appointment with your doctor.
When anxiety hits, it often brings along some not-so-fun physical symptoms like headaches, an upset stomach, or feeling breathless. If you've been dealing with these issues, it’s worth considering that your emotions might be the real culprits, not just some random bug.
A big player in this is your autonomic nervous system. It’s the part of your body that takes care of things without you even thinking about it—like your heart rate, breathing, and digestion. It kicks into gear when you feel threatened, triggering your fight-or-flight response, which is your body’s way of helping you either defend yourself or get out of a tricky situation.
But when stress or anxiety hits, this system can go into overdrive, leading to all those annoying physical symptoms. Doctors often see patients who have real discomfort but no clear medical reason for it. In our fast-paced world, many of us might start experiencing these symptoms without realizing that anxiety is at play. This can create a nasty cycle: stress leads to physical symptoms, and then worrying about those symptoms makes everything worse. The more you fixate on what you’re feeling, the more intense those feelings can get. It can be overwhelming, leaving you stuck in a loop of anxiety and discomfort.
This might not happen over night, but parents can help preschoolers sleep in their own beds. This might not happen over night, but parents can help preschoolers sleep in their own beds.
Step one: Understand the process
Children always want to sleep with their parents. This is because they feel loved and protected while also enjoying a snuggle. Most parents need privacy, but make sure you are emotionally ready before starting the sleep-ahead process.
If during this process you notice that the child becomes more irritable than usual, you should see a doctor.
The sleeping space has to be appealing. Nothing can replace you. A relaxed room makes it easier for the child to sleep. Decorate the room. Let the room represent the child's personality. Example: If the child likes angels or a particular character, let the wall paper be an artwork with their favorite character.
Add details that suit the child: if the child likes a bright room, use light curtains, but if they like a dark room, use light-blocking curtains. While the child is adjusting to the change, use white noise to help them sleep better. Avoid TV, iPad, or devices in the bedroom. These devices change their sleep patterns.
Create a consistent bedtime schedule. Avoid letting the child stay up late.
A consistent and calming bedtime routine is important. To help lower the energy level, give them a bath and snuggle with them while reading a bedtime story. This helps them wind down and end the day with you being the last face they see before they sleep off.
If your child finds it difficult to go to bed, you can sit in the room. Try to gradually shorten the time you are in the room.
If the child gets out of bed, take them back to bed. The child might not like it, but you need to not give in. Take them back to their room.
Let the child know you appreciate the progress. You can use a reward system, but be careful not to overdo it in order not to pass the right message.
If nothing is working and you notice the child getting really upset, it is advisable to talk to your doctor.
Photo by Artem Podrez
Step one: Understand the process
Children always want to sleep with their parents. This is because they feel loved and protected while also enjoying a snuggle. Most parents need privacy, but make sure you are emotionally ready before starting the sleep-ahead process.
If during this process you notice that the child becomes more irritable than usual, you should see a doctor.
Step two: Changing habits
When you change where your child sleeps, it also means you are changing the child's habit. Here are some tips to help the child change the habit to start sleeping alone:
When you change where your child sleeps, it also means you are changing the child's habit. Here are some tips to help the child change the habit to start sleeping alone:
The sleeping space has to be appealing. Nothing can replace you. A relaxed room makes it easier for the child to sleep. Decorate the room. Let the room represent the child's personality. Example: If the child likes angels or a particular character, let the wall paper be an artwork with their favorite character.
Add details that suit the child: if the child likes a bright room, use light curtains, but if they like a dark room, use light-blocking curtains. While the child is adjusting to the change, use white noise to help them sleep better. Avoid TV, iPad, or devices in the bedroom. These devices change their sleep patterns.
Create a consistent bedtime schedule. Avoid letting the child stay up late.
A consistent and calming bedtime routine is important. To help lower the energy level, give them a bath and snuggle with them while reading a bedtime story. This helps them wind down and end the day with you being the last face they see before they sleep off.
If your child finds it difficult to go to bed, you can sit in the room. Try to gradually shorten the time you are in the room.
If the child gets out of bed, take them back to bed. The child might not like it, but you need to not give in. Take them back to their room.
Let the child know you appreciate the progress. You can use a reward system, but be careful not to overdo it in order not to pass the right message.
If nothing is working and you notice the child getting really upset, it is advisable to talk to your doctor.
There’s no secret about it: staying fit is essential to maintaining good health. In today's fast-paced world, many people struggle to find time for themselves, leading to health challenges that can feel overwhelming. Various fitness pathways are being promoted, and while some offer quick results, many are unsafe or unsustainable. It’s important to be cautious—looking fit is not the same as being healthy.
Health statistics show a worrying trend: more people are experiencing serious health issues than ever before. Many in their 40s are starting to feel like they’re older. We cannot let this happen. Now is the time to take charge of your health. While it may be tempting to stay lazy or come up with excuses, remember this: if you want to enjoy your later years, you need to invest in your health now. And the good news is—it’s never too late to start.
Imagine transforming your overall health in just 12 weeks. You might be asking yourself, "Is this really possible?" The answer is yes, and Candour offers a proven fitness program to help make it happen.
With the holiday season just around the corner, now is the perfect time to commit to a healthier, happier you. Imagine starting the new year feeling confident, energized, and in the best shape of your life. While most people think the "new year" begins on January 1st, a fresh start can happen any day you decide to make a change.
What is the Candour 12-Week Program About?
This 12-week program is a personalized, one-to-one personal training sessions and online coaching plan designed specifically for individuals over 40 years of age who are ready to reclaim their health, fitness, and confidence.
Why Focus on People Over 40?As we age, maintaining fitness and healthy habits becomes more challenging. Our bodies change, energy levels fluctuate, and finding time to focus on health can feel impossible. This program is tailored for those who may have lost sight of their fitness goals but are ready for a lasting, meaningful transformation.
What Sets "12 Weeks to a Better You" Apart?
This isn’t just another workout plan—it’s a comprehensive wellness journey that blends fitness, nutrition, and habit-building for long-term success.
Here’s what makes it unique:
- Tailored to Your Life: Every fitness routine, nutrition plan, and habit-building strategy is customized to meet your personal goals and fit seamlessly into your daily routine.
- Real Human Support: The expert coaches at Candour guide you through every step, providing real-time feedback, encouragement, and motivation. Plus, there’s a dedicated Candour Facebook group where you can connect with like-minded individuals on the same journey. This supportive community helps keep you motivated and accountable, ensuring you stay on track.
- Convenience of Online Coaching: With Candour’s easy-to-use app, you can complete your workouts anytime, anywhere, making it a flexible option for even the busiest schedules.
- A Proven, Holistic Approach: This program isn’t just about losing weight or toning muscles. It’s about transforming your body, mind, and lifestyle. By the end, you’ll have healthier habits, more energy, and a renewed outlook on life.
How the Program Works
Over the course of 12 weeks, you’ll follow a program designed to progressively build better habits, increase your fitness, and improve your overall well-being. Here’s what you can expect:
Personalized Fitness Routines: Each workout is crafted to address your specific needs. Whether you’re aiming to improve strength, flexibility, or endurance, the program offers a customized plan just for you.
Nutrition Guidance: Say goodbye to confusing advice and diet trends. With so many misleading fitness videos on social media, it’s easy to get lost. Candour simplifies nutrition with realistic, sustainable meal plans tailored to your goals and lifestyle.
Habit Coaching: Real, lasting change doesn’t happen overnight. Week by week, the program focuses on helping you build better habits so that by the end of the 12 weeks, you’ve made life changes that stick for the long term.
Ask yourself:
- Do you struggle with low energy and constant fatigue?
- Have you tried other fitness programs but found it hard to stick with them?
- Do you want a personalized approach that fits into your busy life?
- Are you ready for a real, lasting transformation—not just a temporary fix?
If any of these resonate, this program could be the right fit.
Why This Program WorksThe success of "12 Weeks to a Better You" lies in its ability to meet you where you are, regardless of your current fitness level or lifestyle. Here’s what you’ll get:
- Expert Coaching: With years of experience, the trainers know exactly how to guide you toward success.
- Ongoing Support: Your coach will be with you every step of the way, helping you overcome challenges and celebrate your victories.
- Results That Last: The focus on habit-building ensures that the changes you make will stick long after the program ends.
This is your opportunity to start a fitness journey that goes beyond just looking good—it’s about feeling good inside and out. Imagine a future where you feel confident, strong, and energized every day. That future starts now.
Sign up for Candour’s 12-week program and take the first step toward becoming the best version of yourself. Don’t wait for change to happen—create it!
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