In this article, we’ll explore ten effective and accessible natural remedies for relieving muscle soreness. From time-tested remedies like Epsom salt baths to emerging favorites like tart cherry juice, each remedy offers its unique blend of benefits to soothe sore muscles and support overall recovery. Whether you’re a seasoned athlete, a weekend warrior, or simply someone looking to ease the discomfort of daily activities, these remedies provide valuable options for enhancing your post-workout or post-activity recovery routine.

Join us as we delve into the science behind these natural remedies, discover how they work to alleviate muscle soreness, and learn practical tips for incorporating them into your daily routine. With these remedies at your disposal, you can bid farewell to muscle soreness and embrace the joy of movement with renewed vitality and comfort. Let’s embark on the journey to a happier, healthier, and pain-free you!

Epsom Salt Bath

Soaking in a warm bath with Epsom salts can help relax muscles and alleviate soreness. Epsom salts contain magnesium sulfate, which can be absorbed through the skin and aid in muscle relaxation and recovery.

Along with magnesium absorption, epsom salt baths have the ability to reduce inflammation, improve circulation, and reduce stress. Better circulation promotes the delivery of oxygen and nutrients to muscle tissues, while also aiding in the removal of waste products and toxins that accumulate during exercise. Enhanced circulation can facilitate the healing process and alleviate muscle soreness more quickly.

The warm water combined with the magnesium in Epsom salt can help promote feelings of relaxation and reduce stress levels. Lowering stress and tension can indirectly alleviate muscle soreness by promoting overall relaxation and well-being.

Herbal Supplements

Turmeric

The active ingredient in turmeric, called curcumin, has anti-inflammatory properties that can help reduce muscle inflammation and soreness by inhibiting inflammatory enzymes and molecules. 

By decreasing inflammation, turmeric can help alleviate muscle soreness caused by exercise-induced inflammation and promote faster recovery. Additionally, turmeric has antioxidant properties that can neutralize harmful free radicals generated during exercise, further supporting muscle health and recovery.

Ginger

Ginger contains bioactive compounds called gingerols and shogaols, which also possess anti-inflammatory and antioxidant properties. Like turmeric, ginger can help reduce inflammation in the body, which contributes to muscle soreness after exercise. 

It has been shown to inhibit inflammatory pathways and decrease levels of pro-inflammatory cytokines, helping to alleviate muscle pain and discomfort. Ginger may improve blood circulation and muscle recovery by increasing blood flow to the muscles., which in turn, facilitates in the delivery of oxygen and nutrients needed for repair and recovery. 

Magnesium

Magnesium is an essential mineral involved in muscle function and relaxation. Low levels of magnesium may contribute to muscle cramps and soreness. Taking a magnesium supplement or incorporating magnesium-rich foods like nuts, seeds, and leafy greens into your diet can help alleviate muscle soreness.

It is involved in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. Normal magnesium levels are the backbone for efficient energy metabolism in muscle cells, ensuring enough energy needed for contraction, relaxation, and repair processes. 

Arnica

Arnica is a plant-based remedy commonly used for treating bruises, sprains, and muscle soreness. It contains compounds, such as helenalin and flavonoids, which aid in anti-inflammatory properties. Applying arnica gel or cream topically to the affected area may help reduce inflammation and relieve pain. 

It can reduce bruising by promoting circulation and reducing inflammation by supporting the body’s natural healing mechanisms. Arnica can provide relief from muscle aches and discomfort by inhibiting pain receptors.

Tart Cherry Juice

Tart cherry juice is rich in antioxidants, including vitamin C and polyphenols. This helps in combating oxidative stress in the body. Oxidative stress may contribute to muscle damage and soreness during and after exercise.Cherry juice helps protect muscles from oxidative stress. 

Tart cherry juice, also, contains melatonin, a hormone that regulates sleep-wake cycles. Good sleep quality and duration is essential for muscle recovery and overall well-being. Cherry juice is also beneficial for joint health. It can reduce stiffness and joint pain, making it a valuable commodity for those with arthritis or other inflammatory conditions.

Peppermint Oil

Peppermint oil contains menthol, which can produce a cooling sensation. This aids in providing immediate relief through numbing the area. Menthol acts as a muscle relaxant, which helps alleviate tension and tightness in sore muscles. 

It can improve blood flow through the facilitation of oxygen and nutrients deliverance needed for repair and recovery. Peppermint oil can decrease inflammation which allows for a faster recovery. 

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that can be absorbed quickly by the body and used as a source of energy. Massaging coconut oil into sore muscles may help improve circulation and reduce inflammation. 

It can aid in moisture retention because it contains fatty acids, such as lauric acid. This helps prevent dryness of the skin and provides a soothing and lubricating effect. 

Heat Therapy

Applying heat to sore muscles can help increase blood flow, relax tense muscles, and alleviate soreness. When heat is applied to sore muscles, it can cause blood vessels to dilate, allowing more oxygen and nutrients to reach the affected area. That increase of blood flow, in turn, helps flush out metabolic waste products, such as lactic acid. 

Heat essentially “thaws” a “frozen” muscle and allows it to relax, therefore reducing muscle soreness and improving flexibility. Using a heating pad, warm compress, or taking a warm bath can provide relief from muscle discomfort. Various heating methods at home will help reduce pain and provide immediate relief. 

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to tight or sore muscles. This versatile tool can enhance overall performance, allowing a more pain-free day. Foam rolling can help release tension, improve flexibility, and reduce muscle soreness after exercise.

It can help break up adhesions and scar tissue that results from muscle overuse, injury, or poor posture. By targeting areas of muscle tensions and trigger points, a foam roller can alleviate muscle stiffness and soreness. 

Protein-Rich Foods

Consuming protein-rich foods post-workout can aid in muscle recovery and reduce soreness. Protein provides the building blocks necessary for muscle repair and growth.These foods that are low in carbohydrates and high in quality protein can help regulate blood sugar levels. Stable blood sugar levels support optimal muscle repair and can reduce soreness after an exercise. 

It is important to consume protein after an exercise as it will help maximize muscle protein synthesis, which aids in a faster recovery and, therefore, reducing muscle soreness. Include sources of lean protein such as chicken, salmon, eggs, tofu, greek yogurt, quinoa, cottage cheese, and lentils in your post-workout meals. Protein bars and protein shakes are also a great source of protein and work great as a snack and/or meal replacer. 

These remedies offer holistic approaches to muscle soreness relief, addressing both the physical discomfort and underlying factors contributing to muscle fatigue and tension. Whether you prefer topical treatments like arnica gel and peppermint oil or dietary supplements such as magnesium and turmeric, finding the right combination of remedies for your body can support overall muscle health and enhance your fitness journey.

It’s essential to listen to your body, stay hydrated, and prioritize rest and recovery to optimize the benefits of these natural remedies. While these remedies can provide relief for mild to moderate muscle soreness, it’s important to consult with a healthcare professional if you experience severe or persistent pain, especially if it interferes with your daily activities or exercise routine.

These natural remedies can be effective for relieving muscle soreness and promoting recovery after exercise or physical activity. However, it’s essential to consult with a healthcare professional before trying any new remedies, especially if you have any underlying health conditions or concerns.

Inspired by ‘blue zones’: 7 daily habits to live a longer, healthier life – NPR

‘I Spent 36 Hours At A Longevity Summit. Here’s What I Learned About Life…And Death’- Women’s Health Mag

The 7 Keys to Living Longer and Healthier- New York Times

Study: Humans Will Break the Longevity Record- Men’s Health Magazine

Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life – Harvard Gazette

Humans Could Live up to 150 Years, New Research Suggests – Scientific American

Want to Live Longer? Science Says to Do These 5 Things – Time Magazine

3 Ways to Take Care of Your Mental Health as You Get Older – Self

5 Legit Ways to Slow Down Your Body’s Aging Process – Shape

8 healthy habits that may add 24 years to your lifespan – Medical News Today

Preparing foods differently

Vegetables can be fresh, boiled, steamed, roasted, air-fried, mashed, pickled, stir-fried, and more. The list goes on! Try different seasonings such as adding garlic, onions, ginger, or sauces. You can mix healthy ingredients into their favorite dishes like pasta and pizza to help children become accustomed to new flavors. Mixing up mealtime with different dishes provides a more well-rounded diet and also allows children to try new foods routinely.

Reward Positive Eating Habits

Children love rewards, and parents can use this to their advantage to encourage healthy eating. Rewarding children for eating healthy foods, such as vegetables and fruits, can be a great way to encourage better eating habits. Rewards can come in the form of praise, stickers, or even a small treat. It is important to ensure that the rewards are not too unhealthy, such as sugary snacks or candy, as this can lead to poor eating habits. Rewards can also be used to encourage variety in their diet. By rewarding children for trying new foods, they will be more open to trying different meals and flavors. This can help to expand their palates and help them to enjoy a balanced diet.

Plating foods differently

The appearance of foods can make a difference. Try putting their meal on a different plate or organizing their food in different orientations like coins or strips. Younger children may find comfort in exploring new foods through play, such as squashing, smelling, or stacking. 

Provide Structure

Children can struggle with structure and consistency. Providing structure and a routine around meal times can help children to develop better eating habits. Establishing regular meal times and providing healthy snacks in between can help children to understand when they are supposed to eat and what is considered a healthy snack.Parents should also limit distractions during meal times. Watching television, playing video games, or using phones can take away from the focus on eating. Creating a pleasant and quiet atmosphere can encourage children to be more mindful of their meals and focus on their food.

Role modeling of healthy eating habits and choices

Children are always watching and learning from their parents, so it is important for parents to model healthy eating habits. Children are more likely to eat healthy foods if they see their parents eating them as well. This can also help to show children that healthy foods can be enjoyable. Parents should also be mindful of their own snacking habits. Eating unhealthy snacks in front of children can send the message that those types of food are acceptable. Instead, parents should opt for healthier snacks, such as fruits and vegetables, when they are in the presence of their children. Avoid punishing or bribing your child to eat healthier which can backfire and develop a skewed value system in foods. Instead, if you show your personal enjoyment in eating healthy foods, your child will be more willing to try them. Instead of banning junk foods outright, educate your child about moderation and the importance of nutrition.

Make Eating Fun

Making eating fun can be a great way to encourage children to eat healthy foods. This can be done by letting children help to prepare meals, allowing them to choose which fruits and vegetables they want to eat, or presenting their food in creative ways. Doing this can make meal times more enjoyable, and children are more likely to eat their food if they played a role in its preparation. Parents can also use this as an opportunity to teach their children about nutrition. Explaining the benefits of different food groups and how they contribute to their health can help to encourage children to eat healthier.

Involve Children in Grocery Shopping

Inviting children to help with grocery shopping can be a great way to promote healthy eating. This can be done by allowing children to pick out their own fruits and vegetables, or by discussing the nutritional value of different foods. Doing this can help children to understand why healthy foods are important and give them an active role in their diet. Parents should also be mindful of the food they are buying for their children. Opting for healthy snacks and meals instead of processed and sugary foods can help to encourage better eating habits. It can also be beneficial to read nutrition labels when grocery shopping to ensure that the food being bought is healthy.

Involve your child in the meal preparation 

Cooking with your child is a fun bonding activity! A child who is involved in selecting and preparing their foods will enjoy eating more. Allowing your child to pick what they would like to eat from a list of healthy options encourages healthy decision-making. Take the time to teach them about each food. Fostering a love for healthy food starts with fostering a healthy relationship with your child.

Offer Variety

Offering children a variety of foods can help to encourage healthy eating. This can be done by providing a variety of fruits and vegetables, as well as different proteins and grains. By introducing children to different flavors and textures, they are more likely to find foods that they enjoy and be more willing to try new things. You should also keep in mind that children may need to try a food multiple times before they learn to like it. It can be helpful to serve a food multiple times, or in different ways, before giving up on it.

Don’t give up

Repetition is key! Most children will resolve their behavior over time as they are exposed to a wider range of foods through increasing social interactions, independence, and autonomy.

Practice patience

We get it! Picky eaters are challenging. Just remember that young children are learning something new every day. Childhood is a precious time and needs to be nurtured. Picky eating is a common stage of development. Forcing new foods onto a child is counterproductive and can actually increase the likelihood of picky eating. It is important for parents to facilitate healthy eating practices in a healthy, happy manner to prevent more serious eating disorders from developing in their children.

Healthy eating habits are important for children to develop, and parents can use these seven feeding practices to promote healthy eating in their children. By rewarding positive eating habits, providing structure, making eating fun, modeling healthy habits, involving children in grocery shopping, offering variety, and avoiding pressure, parents can help their children to develop positive long-term eating habits. Remember, children do not understand the importance of eating healthily which is why it is imperative for parents and caregivers to encourage children to follow nutritious dietary guidelines. When fussy eating is causing nutrition deficit or excessive problems, it is best to bring the child to the pediatrician to diagnose and alleviate the symptoms.

Increased blood circulation

Studies have proved that vibrations increase blood flow to the legs and make the heart healthier overall. A better blood circulation also means a faster tissue healing, so it is constantly recommended by physiotherapists. 

Boosted muscular strength

In case you didn’t know, lifting isn’t the only thing that will get you to increase your muscle strength. Vibration therapy helps too. Your muscles contract 30 to 50 times per second when you stand on a vibration plate, which strengthens and increases the muscle’s tissue. It also improves balance, mobility and flexibility.

Improved athletic performance

Athletes tend to add vibration therapy to their regular training sessions. It helps them get stronger, decrease soreness and prevent muscle injuries. 

Disruption of pain signals

As previously mentioned, physiotherapists recommend using vibration plates, not only to heal their patients’ injuries, but also to decrease the amount of pain they are in. The vibrations that go through the body, send signals to the brain so that it can cause a sense of comfort and alleviate soreness. It has been found that it helps patients with arthritis and osteoporosis. 

Adds something different to your exercise routine

Vibration plates are very helpful during warmups, cool-downs and HIIT exercises (try it with pushups, planks or squats). It helps increase the intensity of regular exercises, which ends up making your workout shorter or helps you gain more benefits in the same amount of time.

They are safe for mostly everyone

It doesn’t matter how old you are, whether you’re in your teens or in your 70s, vibration plates are safe to use. The only people that should be careful are those with specific problems such as a history of seizures, implants like pacemakers, thrombosis or pregnant women (because the vibration may have negative effects on the development of the baby).

Reduces cellulite

Vibrations cause muscle contraction which increases the flow of lymphatic fluid. This helps the body get rid of toxins and cellulite. It is also recommended to include some type of cardio or HIIT workout in order to see better results. 

Raises your metabolism

Vibrations help you body exercise, and exercise raises your metabolism. The stronger you get, the more energy you use. This will cause your body to burn calories and fat faster, which will result in a faster metabolism.

Makes you happier

Vibration therapy helps with hormone release. It’ll get your body to produce more serotonin, the hormone that makes you happy, and less cortisol, the one that makes you feel stressed and anxious. 

Increases energy levels

This is a direct result of better circulation. A higher blood flow means more oxygen flowing through your body and a lower blood pressure, which will make you feel more energized.

In this article, we’ll explore the top healthier pasta alternatives that will leave you feeling satisfied without sacrificing nutrition.

Zucchini Noodles (Zoodles)

Zucchini noodles, or “zoodles,” have become a popular low-carb alternative to traditional pasta. Made by spiralizing fresh zucchini into noodle-like strands, zoodles are naturally gluten-free, low in calories, and high in nutrients like vitamin C and potassium. They are an excellent option for anyone following a low-carb or keto diet, and they add a refreshing, light taste to any dish.

• Health Benefits: Low in calories and carbs, high in water content, rich in vitamins.
• Best Served With: Light sauces like pesto, marinara, or olive oil with garlic and herbs.

Spaghetti Squash

Spaghetti squash is another fantastic vegetable-based pasta alternative. When cooked, the flesh of the squash easily shreds into spaghetti-like strands. Not only is it lower in calories and carbs than regular pasta, but it’s also rich in fiber, vitamins A and C, and other antioxidants that promote overall health.

• Health Benefits: High in fiber, low in carbs, and a great source of beta-carotene.
• Best Served With: Heavier sauces like Bolognese or Alfredo to complement its mild flavor.

Chickpea Pasta

Chickpea pasta has become a favorite among those looking for more plant-based protein in their meals. Made from ground chickpeas, this pasta alternative is gluten-free, higher in protein and fiber, and lower in carbs than traditional pasta. It’s perfect for anyone who wants to add more nutrients to their diet without compromising taste.

• Health Benefits: High in plant-based protein and fiber, gluten-free, helps with digestion.
• Best Served With: Mediterranean-inspired dishes like roasted vegetables, olives, and olive oil-based sauces.

Lentil Pasta

Lentil pasta, made from red or green lentils, is another excellent option for those seeking a gluten-free, high-protein, and fiber-rich alternative. With a similar texture to traditional pasta, lentil pasta is packed with vitamins, minerals, and antioxidants that support heart health and muscle recovery.

• Health Benefits: High in protein and iron, rich in fiber, and supports heart health.
• Best Served With: Tomato-based sauces, or creamy avocado and lemon for a fresh twist.

Quinoa Pasta

Quinoa pasta is a popular choice for those with gluten sensitivities and is rich in protein, fiber, and essential amino acids. Quinoa is known for its impressive nutrient profile, making quinoa pasta a great option for maintaining steady energy levels throughout the day. It’s also a good source of magnesium, which supports muscle and nerve function.

• Health Benefits: High in protein and fiber, gluten-free, packed with essential amino acids.
• Best Served With: Light sauces or as a base for nutrient-rich salads with vegetables and olive oil.

Brown Rice Pasta

Brown rice pasta is a healthier, whole-grain alternative to white pasta. It’s naturally gluten-free and retains more nutrients than traditional pasta, including fiber, manganese, and selenium. The higher fiber content helps keep you full longer and supports a healthy digestive system.

• Health Benefits: Whole-grain, gluten-free, high in fiber, and helps regulate blood sugar levels.
• Best Served With: Simple olive oil and garlic or robust tomato-based sauces.

Black Bean Pasta

Black bean pasta is a relatively new alternative that’s high in plant-based protein and fiber. Made solely from black beans, it’s packed with nutrients like iron, magnesium, and calcium, and has a unique, slightly nutty flavor. It’s great for those looking to reduce their carb intake while increasing protein.

• Health Benefits: High in protein, rich in fiber, and supports bone and heart health.
• Best Served With: Asian-inspired dishes like stir-fries, or spicy tomato sauces

Shirataki Noodles

Shirataki noodles, also known as “miracle noodles,” are made from the konjac yam and are famous for being extremely low in calories and carbs. These noodles are almost entirely water and fiber, which helps with digestion and promotes a feeling of fullness. They have a neutral flavor and can absorb any sauce or seasoning you pair them with.

• Health Benefits: Virtually zero calories and carbs, helps with weight management and digestion.
• Best Served With: Heavier sauces, like a peanut sauce or a rich marinara, to soak up the flavor.

Soba Noodles

Soba noodles, made from buckwheat flour, are a traditional Japanese noodle that offers a nutty flavor and firm texture. Despite their name, buckwheat is not related to wheat and is naturally gluten-free. Soba noodles are packed with nutrients, including protein, fiber, and magnesium.

• Health Benefits: Gluten-free, high in protein, and rich in antioxidants that reduce inflammation.
• Best Served With: Cold in salads, or hot in soups and stir-fries.

Edamame Pasta

Edamame pasta, made from edamame beans, is another high-protein, gluten-free alternative. It’s packed with fiber, vitamins, and minerals like iron and calcium. Edamame pasta also boasts a slightly chewy texture, making it a satisfying alternative to traditional pasta.

• Health Benefits: High in protein and fiber, supports bone health, and gluten-free.
• Best Served With: Light sauces like lemon and garlic, or a creamy avocado sauce for added nutrients.

Whether you’re looking for a low-carb option, a protein-packed alternative, or simply a new way to enjoy your favorite pasta dishes, these healthier pasta alternatives provide endless possibilities. Not only do they offer more nutritional benefits than traditional pasta, but they also cater to a wide range of dietary preferences, making it easy to switch things up while staying healthy.

Try incorporating these pasta alternatives into your meals and discover the tasty, nutritious benefits they offer!

Binge eating disorder, characterized by episodes of consuming abnormally large amounts of food while feeling unable to stop eating, has risen in prevalence within this environment of overconsumption. Binge eating often stems from a desire for control over external factors when internal feelings of lack of control persist. While some view overeating as a habit that can be quit overnight, in reality, it normally requires intentional behavior changes and persistence over time.

Many people struggle firsthand with binge eating and its negative effects. Based on our research into evidence-based strategies, we have compiled the following tips aimed at helping curb overeating and regaining a healthier relationship with food.

Portion Control

Portion control is key to avoiding overconsumption and overeating. The old MyPlate diagram taught us the proper proportions of food groups to fill our plates for a balanced diet. Studies show that controlling portion sizes is one of the most effective strategies for weight management and reducing caloric intake.

Tools for portion control (like this Tupperware) can help retrain your perception of appropriate serving sizes. Using pre-measured containers for foods like rice, pasta, and cereal can help you stick to the correct proportion without relying on guesswork. A kitchen scale allows you to precisely measure main dish and snack items by weight, giving you a more accurate view of calories and nutrients based on food labels.

In one randomized trial, participants who used pre-portioned containers and a measuring scale for 16 weeks lost significantly more weight compared to a control group, demonstrating the effectiveness of these portion control tools. Participants also reported less difficulty resisting unhealthy foods and greater control over their eating habits. Precise measurement and pre-portioning of meals and snacks, through tools like containers and scales, represent a simple yet effective tactic for achieving and maintaining portion control.

Avoid skipping meals

Skipping meals, rather than helping with weight loss, may actually increase the likelihood of overeating and hamper weight management efforts. Several studies have found that not eating regularly throughout the day can disrupt hunger hormones, boosting ghrelin levels and dampening satiety signals that help regulate appetite. Research shows that those who skip meals tend to overcompensate by consuming more calories at subsequent meals or through increased snacking.

In addition, meals provide essential fuel and nutrition to sustain energy levels and productivity. When you skip meals regularly, blood sugar levels drop, leaving you feeling fatigued and prone to cravings. However, creating a meal schedule and sticking to it can help structure your day and potentially improve time management and focus.

Making time for regular meals can also motivate you to stick to an eating plan and develop healthier habits overall. In one study, participants who ate breakfast every day for 12 weeks lost more weight and experienced fewer cravings compared to a control group. In summary, regularly spacing meals – not skipping them – is key to stable energy levels, better appetite regulation and a structured lifestyle that supports weight management goals.

Water is your friend

Boredom is a common trigger for mindless overeating and snacking. Drinking water can provide an alternative to eating out of boredom, curbing unnecessary calorie intake. Sipping water can satisfy the oral fixation that drives mindless eating, providing a similar physical sensation without the calories. Additionally, water can help create a sense of fullness by occupying space in the stomach. One study found that drinking two cups of water before meals reduced calorie intake at the meal by 13%.

Staying hydrated also has weight loss benefits beyond displacing calories from snacks. Adequate water intake can boost metabolism and aid fat burning – helping to support weight management goals. For every pound of body weight lost, your body loses about 2.7 cups of water. Drinking enough water helps compensate for this fluid loss. Keeping a reusable water bottle handy – your “emotional support water bottle” – can remind you to drink more frequently throughout the day, curbing boredom eating and helping you achieve your daily water intake goals.

Everything In Moderation

Maintaining balance is important for healthy eating habits and avoiding pitfalls like restriction or overcompensation. Periodically indulging in “unhealthy” foods can actually help build a more sustainable relationship with food overall. Studies show that overly restrictive diets often lead to cravings, binge eating, and eventual diet failure. Meanwhile, allowing for occasional enjoyment of favorite foods can improve diet adherence and quality of life. Rather than labeling foods as “good” or “bad,” a balanced approach recognizes that all foods can fit into a healthy diet – in moderation.

Being able to choose a cheeseburger on occasion, while mostly eating plant-based dishes, can help you avoid an all-or-nothing mindset that is difficult to maintain. Research suggests that periodic splurges may actually reduce interest in indulgent foods on non-splurge days, leading to stable calorie intake overall. The key is balancing more health-conscious choices with small treats in a sustainable way. Instead of a strict diet, aim for flexible guidelines that allow for enjoyment of all types of foods while supporting health goals. A balanced relationship with food, that makes room for both chicken pesto and cheeseburgers, is likely to be more successful over the long term.

Listen to your body

Listen to your body’s hunger cues and satisfy reasonable cravings in order to avoid unhealthy patterns of restriction and overeating. When you ignore genuine hunger, your body may overcompensate at later meals by prompting you to consume excessively large portions. Research shows that dieting tends to backfire by stimulating overeating and affecting hormones that regulate appetite and metabolism. When calorie intake is significantly restricted, levels of the hunger hormone ghrelin may rise while levels of the fullness hormone leptin fall – prompting the body to defend a higher body weight set point.

Instead, regularly spacing snacks and meals throughout the day based on hunger and fullness cues can help stabilize blood sugar, optimize hormone function and regulate energy intake. In one randomized trial, participants who avoided dieting and ate in response to hunger lost more weight over two years compared to those who count calories.

So if you feel hungry between planned meals, listening to those hunger signals by eating a proportioned snack can help satisfy cravings before they escalate. A intuitive eating approach focused on internal cues, not external rules, tends to promote a healthier relationship with food over time.

Slow Eating

Slowing down your eating pace and fully savoring each bite of food can help you feel fuller sooner and avoid overeating. When you rush through meals, you may consume more calories before your brain has time to register fullness signals from your gut. Studies have found that eating at a slow pace allows for better awareness of satiety cues, leading to reduced intake at that meal and over time. In one study, participants who ate yogurt slowly for 15 minutes consumed 22% fewer calories compared to those eating at a fast pace. Other research shows slow eaters have a lower risk of obesity and better control of appetite hormones.

Simple tricks like putting your fork down between bites can help enforce a slower eating speed. This also forces you to chew your food thoroughly to aid digestion and extract maximum nutrition and flavor from each mouthful. By fully concentrating on and savoring your meal, you allow your brain enough time to recognize feelings of fullness, helping prevent overeating and uncomfortable overstuffed feelings.

Do not watch TV while eating

Avoiding screens while eating can help prevent mindless overeating. When you watch TV, scroll social media or use your phone during meals, you tend to eat more quickly and consume more calories without realizing it. Studies show that television viewing in particular is linked to higher BMI, obesity and unhealthy snacking behaviors. Being fully present during meals, without distractions, allows you to eat at a slower pace and tune in to your body’s fullness signals. When your attention is divided, you lose awareness of how fast you’re eating and how much food you’ve consumed.

Instead of multitasking with technology while eating, try creating a screen-free zone at mealtimes. Take a break from devices and fill that time with other activities like making a to-do list, planning your next workout, journaling or simply reflecting on your day. These actions can boost mindfulness and counter the negative effects of constant screen use. By focusing fully on your food, the experience of eating, and how your body feels while dining, you give yourself a better chance of stopping at the point of fullness – not overfullness. Putting away the distractions can be a key step in regaining control over your eating habits.

Eat More Fiber

Fiber plays an important role in curbing overeating and maintaining a healthy weight. Studies show that high-fiber diets are associated with lower body weight, BMI and risk of obesity. Fiber promotes satiety by slowing stomach emptying and digestion. It forms a gel in the stomach that traps water and expands, creating a fuller feeling that lasts longer and reduces subsequent calorie intake. Fiber also interacts with gut hormones that regulate appetite, suppressing ghrelin and boosting PYY and GLP-1, which promote feelings of fullness.

In addition, fiber plays an important role in gastrointestinal health by feeding the beneficial bacteria in your gut and easing transit time. A healthy digestive system and microbiome are linked to lower inflammation and better metabolic regulation. Aiming for at least 25-30 grams of fiber daily from sources like vegetables, fruits, legumes and whole grains can help optimize weight management and overall health. If you need help finding foods that are heavy in fiber check out our teams list of 10 Fibers To Include In Your Diet.

Exercise

Exercise can be an effective strategy for curbing mindless overeating driven by boredom. Physical activity gives you an alternative outlet for your energy and focus, reducing the temptation to seek stimulation through food. Studies show that regular exercise is associated with less excessive and emotional eating. Exercise may impact eating habits in multiple ways, like improving body image and self-efficacy, as well as regulating appetite hormones that influence hunger and satiety.

When you engage in physical activity, you gain a sense of control and mastery that can counter feelings of helplessness that sometimes drive overeating. Reaching fitness goals gives you a replacement source of meaning and purpose, diverting mental energy away from food. Even on challenging days, lacing up your sneakers and getting moving can be cathartic. The mood-enhancing effects of exercise release feel-good hormones that can improve your outlook and decrease stress-driven eating.

So next time you feel the urge to snack out of boredom, consider putting on your workout shoes instead. Exercise not only curbs cravings in the moment but nurtures a healthier mind-body connection that supports weight management over the long run.

Sleep the full 8 hours

Maintaining a regular sleep schedule of at least 7 to 8 hours per night can help prevent nighttime overeating driven by boredom or sleeplessness. Insufficient sleep is linked to changes in hunger hormones and appetite-regulating areas of the brain that may increase susceptibility to overeating. Try developing healthy sleep hygiene habits like avoiding electronics at least 30 minutes before bed since the blue light they emit can disrupt your circadian rhythm and disrupt sleep. Having a bedtime routine like reading or drinking a cup of caffeine-free tea can prepare your mind and body for sleep.

Going to bed and waking up at consistent times, even on weekends, can help stabilize your circadian rhythm and optimize the quality and duration of your sleep. In one study, each additional hour of sleep was associated with a decrease in caloric intake the following day, indicating the benefits of adequate rest.

Overall, better sleep hygiene and a regular sleep schedule focused on getting 7 to 8 hours per night can support weight loss efforts by reducing nighttime snacking, stabilizing appetite hormones and optimizing energy levels during the day. Prioritizing sleep may be one of the most effective lifestyle changes you can make to help prevent boredom-driven overeating and improve your health overall.

To help Americans stay on track with their New Year’s resolutions, Samir Becic, Houston’s official Fitness Czar, aims to inspire individuals to kick off 2025 with a healthier and more active lifestyle with these 12 tips. Samir’s distinguished career in health and wellness has earned him recognition as one of the nation’s leading fitness experts. Recently, he was awarded the Hero Award from the President’s Council on Sports, Fitness & Nutrition (PCSFN) and a Presidential Lifetime Achievement Award for his decades-long volunteer service in Houston. These accolades underscore his relentless dedication to improving public health and fostering community well-being.

“It’s not just about starting strong on January 1st,” says Becic. “It’s about creating sustainable habits that transform your life. I’m here to guide Texans through practical tips and a positive mindset to help them succeed in their fitness journey.”

Here are our Top 12 Tips to making them happen once and for all in 2025:

Start Slow… it’s a marathon, not a sprint

Change can be daunting, especially when it involves your body. To avoid feeling overwhelmed, start slow and work up to your goals. Start with walking more, taking the stairs, and easing into a workout routine. Doing too much, too fast, can lead to a rapid burnout- taking it slow ensures you stick to your health goals, step by step.

Be Realistic- you can’t undo years of bad habits in a week.

The surest way to fail on achieving your goal is to make your goal unattainable. For instance, vowing to NEVER eat your favorite food again is not realistic and can lead to bingeing when you inevitably eat it. Instead, strive for a goal that is attainable, such as only having it once a week or a month. Similarly, promising yourself to workout 7 days a week is not only unhealthy (everybody needs some rest!) but not realistic for anyone who works and has a family. Instead, opt for working out at least 4 times a week, it gives you some flexibility and is a doable goal!

Drink more water!

Two-thirds of the human body is made of water. Every cell in our body requires water to function, survive, and thrive.  This is why it is so important to consume at least 8 glasses into our system a day (better yet- 3 L is what we recommend)! Most of the time, when you think you’re hungry, you’re actually just dehydrated- so before you snack, drink a big glass of water, wait 20 minutes, and oftentimes, your hunger will disappear. Not only that, but water will help your body detox. When you first start losing weight, the toxins held within the fat cells will release into your body, and you might not feel great- this is totally normal, drink a lot of water to help your body naturally detox.

Celebrate the small successes- they matter!

This new healthy journey will certainly come with ups and downs. When you attain a milestone in your goal, celebrate it! Treat yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your vow to eat better, for example, reward yourself with a movie with a friend or some new workout shoes.

Find an accountability partner.

There are days when your alarm rings and you won’t feel like it. You know what will get you out of bed? Knowing someone is waiting for you at the gym, at the class, or a the park. People who workout with a friend are X times more likely to show up. And since over 50% of people have getting fit as a resolution, it should be easy to find a workout buddy!

Pick ONE resolution at a time

Ever heard the term “Jack of all Trades but Master of None”? Focus your attention and energy on one specific goal- in this case, your health– rather than attempting to tackle them all in January. Taking on too much change all at once can be intimidating! It can be particularly challenging as well because establishing new behavioral patterns takes time. The American Psychological Association notes that focusing on just one behavior at a time is more likely to lead to long-term success. Plus, focusing your efforts on one specific goal makes keeping a resolution much more achievable. 

Love Yourself!

This is probably the most important tip! Congratulate yourself every step of the way on this healthy lifestyle journey and don’t wait to call yourself a champ until you’ve completed your big marathon or lost every unwanted pound. As we mentioned before, health changes are gradual, and you should love yourself along each step of the way. It’s natural to take better care of beings we love, so if we all practiced a little more self-love we would be kinder to ourselves, it’s all about mindset!

REST- so you don’t get injured

Your new lifestyle will come with some inevitable soreness (it’s a good thing, your body is changing!) The best way to avoid an injury that could set your goals back is to rest, take some days off AND make sure you’re getting enough sleep at night. One-third of American adults report sleeping less than 6 hours per night, a 15% increase over levels 15 years ago. In addition, a study compared people in an office setting, it found that volunteers who pulled an all-nighter suffered steep decreases in the “appetitive evaluation regions” in their brains. They weren’t just hungry. They experienced “a significant increase in the desire for weight-gain-promoting, high-calorie foods following sleep deprivation,” concluded researchers Stephanie Greer, Andrea Goldstein and Walker.

Be Patient and Consistent

One way to get through tough moments is to make yourself accountable through a written or verbal promise to people you don’t want to let down. Then remember that you’re in this for the long haul and be patient. It didn’t take one year to put on all the weight or get sedentary- so realize that it will take several months to see tangible change and maintain it.

Researchers from University College London examined the new habits of 96 people over the space of 12 weeks, and found that the average time it takes for a new habit to stick is actually 66 days; furthermore, individual times varied from 18 to a whopping 254 days. 

This means that if you want to develop a new behavior, it will take at least two months, and you shouldn’t get frustrated if three weeks in you’re still finding that it takes a concerted efforted to do your new routine – trust that you are well on your way to creating a new healthy habit!

Be prepared for some weight gain, at first…

The pounds won’t hang around if you keep working it out and eating right! Here’s why… The most likely reason the numbers on your scale went up is inflammation. When you work out, it causes little tears in your muscle fibers called microtrauma (it’s also why you feel sore). When you incur injury, including microtrauma, your body releases inflammatory mediators in your body to protect itself.

The fluid required for inflammatory response is often called “water weight” — and that might show up on your scale. But don’t worry, it’s temporary and once your body is used to working out regularly, it will happen less often!

Prioritizing Mental Health

Prioritizing mental health is essential for overall well-being. Dr. Caroline Leaf, a renowned neuroscientist, emphasizes the power of our thought life: “As a neuroscientist, I have been able to study the inner workings of the mind and brain, and body—our psychoneurobiology—and this has given me a deep understanding of how powerful our thought life is, and that how we think literally transforms structures in our brains and bodies! Mind quite literally drives everything. From our mental experiences to our heartbeat to the ways cells divide every second.” Research supports this, showing that positive thinking can improve mental health and even physical health outcomes. A study by Johns Hopkins Medicine found that people with a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years.

Addressing Loneliness

Loneliness is a widespread challenge that can significantly impact our health. Dr. Vivek Murthy, U.S. Surgeon General, and author of “Together: The Healing Power of Human Connection in a Sometimes Lonely World,” has been pivotal in highlighting the significant health risks associated with loneliness. He often discussed the importance of social connections: “If you’re experiencing loneliness, you’re not the only one. It’s a widespread challenge. Investing in social connection can help us be healthier, happier, and more fulfilled.” Resea has shown that loneliness can increase the risk of premature death by 26%, and social isolation can increase it by 29%. Building and maintaining social connections can help mitigate these risks and improve overall well-being.

Practice Sign Language
Has your toddler ever cried and you didn’t know what was wrong? Said every parent ever! Before they can speak, toddlers mainly convey their needs and wants through crying. To understand your child more, sign language has been shown to improve your child’s communication abilities from as early as 6 months of age. By reducing the tantrums due to communication barriers, you and your child can reach a happier, healthier relationship earlier on. Sign language increases cognitive functions and social interactions while reducing negative social behaviors. Here are a few words to start teaching your toddler: hungry, drink, milk, more, done, play, and sleep.

Play with Water
Teaching your child the essential skill of swimming early can prevent future anxieties later on with swimming. Swimming lessons have been shown to improve academic performance. Whether it be at the beach, pool, or bathtub, your child can play with the proper tools! Beyond swimming, water play can enhance sensory experiences, hand-eye coordination, and motor skills.

Talk
Speaking to toddlers in an engaged and supportive tone has been proven to enhance their speech acquisition abilities. When compared to educational videos or words from nearby television or radio, directly engaging with your toddler has a more substantial impact. Regular conversation helps with vocabulary development, social skills, and emotional bonding.

Read Books
Reading books is a great way to bond with your toddler and help them learn new things. Choose books about healthy habits, such as eating fruits and vegetables or brushing their teeth. Reading aloud stimulates language development and cognitive skills. Studies show that children who are read to regularly develop a love for reading and have better literacy outcomes.

Finish an Obstacle Course
Would your child win on America’s Ninja Warrior? If not, it’s time to train them! Making a makeshift obstacle course can not only be fun but having your toddler maneuver through the track allows them to improve their gross motor skills. Use pillows, furniture, and other home goods to create a safe course for your child. Obstacle courses enhance physical strength, coordination, and problem-solving skills.

Draw
Your toddler’s drawings may not seem like much to others, but to your toddler, it is a physical manifestation of their ideas and consequential actions. Learning about colors and drawing is also a window into your child’s mind, providing insight into their thoughts and feelings. Creative activities develop their creativity, fine motor skills, and cognitive abilities.

Sing Songs
Singing songs is a fun way to teach toddlers about healthy habits and create positive associations. Try making up your own jingle or find some catchy tunes online. Singing improves language skills, memory, and emotional regulation. Research shows that musical activities can enhance social bonding and emotional well-being in young children.

Dance
Grooving out with your toddler is a fun way to improve their gross motor skills while tiring them out. Turn on your favorite tunes and jam out together! Dancing helps with physical coordination, rhythm, and self-expression. It’s also a great way to release energy and boost mood, as studies indicate that dancing can improve mental health and physical fitness.

Play Outside
The fresh air, sunlight, and exploration are reasons enough for a toddler to spend time outside. Let them roam and enjoy freedom while obtaining essential Vitamin D and physical activity. For more activities, bring a ball or props to play on the soft grass. Outdoor play promotes physical health, reduces stress, and enhances creativity. Research suggests that time spent in nature can improve cognitive function and emotional well-being in children.

Walk Around the Neighborhood
If your toddler can walk, ditch the stroller and allow your toddler to walk around the neighborhood next time. You can ask them to point out familiar words or answer their questions. This provides an invaluable experience to view the outside world and learn at their own pace. Let them stop and smell the roses or point out bugs and critters. Walking promotes physical fitness, observational skills, and environmental awareness. Studies show that regular physical activity, such as walking, is crucial for developing healthy habits and improving overall health.

1. Keep regular hours. Going to bed and getting up at roughly the same time every day will programme your body to sleep better. Choose a time when you’re most likely to feel sleepy.

2. Create a restful sleeping environment. Your bedroom should be kept for rest and sleep. Keep it as quiet and dark as possible. It should be neither too hot nor too cold. Temperature, lighting and noise should be controlled so that the bedroom environment helps you to fall (and stay) asleep.

3. Make sure that your bed is comfortable. It’s difficult to get restful sleep on a mattress that’s too soft or too hard, or a bed that’s too small or old. If you have a pet that sleeps in the room with you, consider moving it somewhere else if it often makes noise in the night.

4. Exercise regularly! Moderate exercise on a regular basis, such as swimming or walking, can help to relieve some of the tension built up over the day. But don’t do vigorous exercise too close to bedtime as it may keep you awake.

5. Less caffeine- Cut down on stimulants such as caffeine in tea or coffee, especially in the evening. They interfere with the process of falling asleep, and they prevent deep sleep. The effects of caffeine can last a long time (up to 24 hours) so the chances of it affecting sleep are significant. Have a warm, milky drink or herbal tea instead.

6. Don’t over-indulge! Too much food or alcohol, especially late at night, can interrupt your sleep patterns. Alcohol may help you to fall asleep initially, but it will disrupt your sleep later on in the night.

7. Don’t smoke, it’s bad for sleep. Smokers take longer to fall asleep, they wake up more frequently, and they often have a more disrupted sleep.

8. Try to relax before going to bed. Have a warm bath, listen to quiet music or do some gentle yoga to relax the mind and body. Your doctor may be able to recommend a helpful relaxation CD.

9. Write away your worries. Deal with worries or a heavy workload by making lists of things to be tackled the next day. If you tend to lie in bed thinking about tomorrow’s tasks, set aside time before bedtime to review the day and make plans for the next day. The goal is to avoid doing these things when you’re in bed, trying to sleep.

10. Don’t worry in bed. If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again, then return to bed.

Showers

Regular showers can help rid your body of any foreign bacteria that can be contributing to the creation of acne, especially if you’re sweating a lot. A buildup of dirt, oil, and bacteria can cause a breakout- so make sure you’re hopping into the shower to help clear pores.

Exfoliation

Exfoliation is an important part of a skincare routine that you shouldn’t skip. Yes, our skin sheds dead skin cells in its own process, but when shedding, the skin can cling on and not completely fall off. The extra skin can cause a blockage which in turn, will cause acne. Using a gentle exfoliator about twice a week is a good way to make sure you’re letting your pores breathe healthily.

Soaps that target acne

There are great over-the-counter body washes that contain ingredients such as salicylic acid that helps dry out any active pimples. Using a soap targeted to fighting acne is a great way to reduce it. Everytime you hop in the shower, simply wash the affected areas with the cleanser.

Clothing

After working out or running around all day, your clothes can get pretty dirty from outside factors and your body sweat. As soon as you can, get into some fresh clothes as dirty clothes can cause your body to break out. Similarly, make sure your clothes aren’t too tight if you have existing acne, as it can cause irritation and increase the redness.

Sheets

How often are you changing your bedsheets? Overnight, we tend to sweat. Some may do more than others, but in the end, we all do it. Along with sweating, we’re also shedding our dead skin cells, letting our oils seep into the bed, and just getting the bed dirty. Not changing your sheets allows for things like this to accumulate and cause further acne. The sleep foundation recommends changing your sheets at least once a week to make sure we’re getting into clean beds to rest up (we also wrote about the health benefits of it here)! 

Lotions

Non-comedogenic lotions, or non-clogging lotions are a good way to moisturize your skin without causing clogs in your pores that can further lead to acne. If possible, fragrance free non-comedogenic lotions will be your best bet to reduce the possibility of irritation.

Spot Treatment

There are many options for over-the-counter spot treatments that you apply over problem areas that help minimize the size of acne. While there are special formulas made by dermatologists, there are also homemade remedies that you can use such as tea tree oil to treat problem areas.

Hydration

Make sure you are always staying hydrated! Drinking water allows your body to rid itself of toxins, moisturizes the skin, allows it to remain supple, and gets collagen working. We wrote a really popular article about all the wonderful health benefits of drinking 3 Liters of water a day, so start a new habit today!

Diet

Eating an unhealthy diet can affect our bodies tremendously. In fact, a study showed that foods that have a high glycemic index (GI) raise your blood sugar and cause acne flare-ups. Make sure your diet is balanced with vegetables, fruits, whole grains, and protein.

Hair

If you have long hair that lays on your back or sits on your forehead, this can be causing acne. The oils on your hair sit on the area and add oil and dirt to the skin which, in turn, causes acne. In addition, when washing your hair, make sure when washing your hair, you get all residual shampoo and conditioner off your body when rinsing. The leftover soaps can cause clogged pores due to their ingredients.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Keeps you physically active: Riding and other activities that require you to be outdoors in all kinds of weather will certainly keep you moving. Cleaning stalls, grooming, feeding, raking hay, pushing wheelbarrows – all of these barn chores actively burn calories and build muscle.
• It builds self confidence: While horse riding is an independent sport, it’s actually a partnership in which the owner is a teacher and leader who works with the horse. Nothing builds self confidence better than “leadership training.” When you tell a 1,000-pound animal to move in a certain direction, and then to follow you, it’s a feeling of accomplishment that you successfully taught it to do that. And when the horse does not comply, you are responsible for administering the proper discipline. That’s a form of empowerment that’s only found working with large animals.
• Reduces stress: Recent studies have shown that even limited interaction with animals may provide a decrease in blood pressure and in the hormones associated with stress reactions. Physical exercise is a scientifically recognized mediator of stress and it is clear that equine activities may provide exercise, again highlighting the potential for equine activities to reduce stress.

• Keeps you socially active: Taking riding lessons helps you meet many friends with similar interests. Most horse people will attest to meeting their best, life-long friends at the barn. These peers will have the same passion and devotion to horses. That connection creates a stronger bond just in itself.
• Helps disabled individuals stay active: When supervised by certified instructors, riders with disabilities may have the chance to safely perform physical activities with the horse as a tool. Early research is showing that riding a horse may provide physical benefits for people with disabilities. At the same time, interacting with horses may provide mental benefits, as well.
• Engages the creative side of your brain: Training a horse brings up daily challenges that will force you to think creatively about how to train it and how to solve a particular problem. If something worked in the last lesson, but it’s not working now, how else can you solve this issue? Being faced with such situations helps you engage your creativity to solve problems and find what works best.
• Builds character: Character building is a natural part of horse ownership, teaching responsibility, punctuality, sportsmanship, frugality, patience, commitment, confidence and self-esteem.
• It promotes a union with nature: Being outside and enjoying the fresh air can do wonders for your mental and physical health. Plus, the dose of vitamin D you get from being in the sunshine is essential for your body.
• Maintains bone mass: All of the weight-bearing exercise that you do, including hauling barn equipment and carrying saddles, helps maintain bone mass, which important as you age.
• Improves digestion: Riding a horse at a walking pace stimulates the internal organs just as walking on foot does. This aids in liver function and digestion.

Click to read our article on the HEALTH BENEFITS OF HORSEBACK RIDING

Social and Mental Benefits of Horse Ownership

Life Tips We Can Learn From Horses

To see more of our Top 10 lists, click here.

• Start the day with a high-protein breakfast. High-protein foods fill you up, preserve your lean muscle tissue, and add fewer net calories to your diet, when compared to fats and carbohydrates. Try eggs, Greek yogurt, lean meat or cottage cheese.

• Use breathing exercises to help tighten those stomach muscles. Breathe in air as strong as you can and tuck your stomach at the same time as much as you can. Hold it for a few seconds and then slowly let it out. Don’t let it out so fast that your belly flops out. This is not good. Try to breathe like this whenever you think about it, about 50-60 times a day is ideal.

• Swimming is one of the best exercises for cardio fitness and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.

• Dance, dance, dance. There is nothing like some good music to lift your energy levels and get you moving. Turn on your favorite tunes and boogie away.

• If you have a job where you are sat down most of the day, make sure you stand up and stretch every half hour or so. Many of today’s jobs are in front of a computer where you will tend to hunch up and create neck and shoulder strain.

• Don’t follow the crowd. Find an exercise routine that suits you and your lifestyle. If you love the outdoors try running rather than joining the gym where you will be shut in. You need to find something you enjoy to keep your motivation high.

• If you are feeling particularly tired and your body tells you it has had enough, stop and take a break. If you continue to push yourself when you are exhausted you will only end up with an injury or become ill.

• Find yourself an exercise buddy. This could be a friend who wants to keep in shape or a work colleague who wants someone to partner up with after work for a walk or jog. By joining someone else you will feel responsible towards them and will be less likely to find an excuse not to exercise each day.

• Check your weight when you start exercising, but don’t use it as a guide to how much you are losing. By volume, muscle weighs more than fat so the pounds on the scales may not drop as quickly as you would like. Also your weight will fluctuate throughout the day dependent on your level of activity and what foods you have been eating.

• Don’t push yourself too much when you first start exercising or you may end up with injuries. Your bones, joints and ligaments have been in rest mode for a while and are not prepared for the force you are about to put on them. Build up slowly and steadily.

Read more of our Top 10 Articles

Follow us on twitter and facebook and visit www.healthfitnessrevolution.org!

• Water:  ALWAYS the #1 Option because it is what keeps us alive.  Water is an important part of digestion, necessary for the absorption of vitamins C and B, detoxifies the body, and is an essential component of blood.

• Wheatgrass Juice: Contains protein, which is used in muscle creation and repair, and fiber, which is important for a healthy digestion. Wheatgrass also contains significant levels of a wide variety of vitamins, minerals and amino acids, including vitamin A, B-12, C, E, K, calcium, potassium, folic acid and riboflavin.

• Fresh Vegetable Juice: Easy way to drink a salad and include several different types of veggies, which are rich in the vitamins and minerals that keep you healthy, into your diet. Juicing reduces inflammation, regulates the bowels, cleanses the body, and can even accelerate your metabolism.

• Coconut Water: A great alternative to sports drinks, coconut water has natural electrolytes to replenish your supply after a long workout.  In addition, coconut water is high in Magnesium.

  

• Lemon Juice: Lemon juice is full of vitamin C which is great for your immune system.  It also aids in digestion and cleanses the liver.  Mix with water for a refreshing summer drink.

• Pomegranate Juice:  Research shows this juice with antioxidants may help prevent inflammation, heart disease, lung cancer and prostate cancer. Always check the ingredient list to make sure you are drinking pure juice, many bottles are diluted with other less healthy juices or sweetened with unhealthy sugar.

• Beet Juice: Helps lower blood pressure and increase stamina.  Studies have found that participants that consume beetroot juice before a workout exercise 16% longer!

• Green Tea:  Unsweetened green tea is a healthy option. It speeds up your metabolism, helps protect against UVB ray damage, promotes healthy teeth and gums, and reduces inflammation.

  

• Kefir: Not only packed with healthy probiotics for your digestive system (and immune system), this fermented yogurt drink is full of calcium, magnesium, protein, and vitamin B12.

  

• Ginger Tea: Ginger is great for your digestive system, as is warm water. Ginger root helps alleviate nausea, motion sickness, and contains anti-inflammatory compounds that can help with arthritis.

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

Follow us on twitter and facebook and visit www.healthfitnessrevolution.org!

Governors who invest in their own well-being set a powerful example for their constituents, showing that a commitment to health can fuel the energy and clarity needed to lead effectively. Their dedication to physical and mental fitness can inspire others to embrace healthier lifestyles, fostering a broader culture of wellness across their communities. When a governor champions fitness, it resonates widely, motivating others to follow suit and catalyzing positive health changes in society.

In politics, it’s easy to focus on policies and rhetoric, but what about the physical fitness of our leaders? Imagine a governor who could outrun or outlift the average citizen! A healthy body often complements a healthy mind, making a governor’s fitness an often-overlooked aspect of their ability to lead. Given their influence over public health policy, governors have a unique role in shaping the health culture of their states—and it’s inspiring to see those who lead by example.

This year, we honor U.S. governors who champion health and fitness, both in their personal lives and through the policies they advocate. Our list, meticulously researched under the guidance of HFR founder Samir Becic, highlights the top 10 fittest governors in the country. This selection process involved extensive research, data analysis, and industry insight to identify the governors who exemplify what it means to be fit leaders.

“Governors are like mini-presidents, often wielding more political and financial power than many heads of state around the world,” says Samir Becic. “I urge you to use this powerful position to inspire Americans to lead the world in health and fitness, just as they do in so many other areas.”

We are at the forefront of fitness in politics, and our previous lists of the fittest politicians have generated buzz in some of the nation’s leading media outlets. Our research and insights have been featured in major outlets like The New York Times, LA Times, Houston Chronicle, Refinery29, The Washington Post, and many others, reaching diverse audiences nationwide. Politico dubbed our list of the Top 10 Fittest Senators 2016 their “List du Jour,” and they recently also praised our Top 20 Fittest Mayors in America 2020 list. 

Here are the Fittest U.S. Governors 2024, in alphabetical order:

Greg Abbott (TX)

Greg Abbott is an American politician that represents Texas as the governor. He has been serving this role since January 2015. His conservative values are reflected through issues such as gun rights, education, women’s rights, abortion, and immigration.

Greg Abbott has been a crucial part in fitness for not only his community, but also his own personal journey. When he was rendered partially paralyzed in 1984 due to an accident, he had to relearn how to take care of himself. He has spent time advocating for health throughout his career and puts an important emphasis on the concept that all challenges can be overcome.

Why is Greg Abbott one of the fittest governors?

• He is into football culture and often goes to support local colleges.
• Active in his community.
• Has a large appreciation for baseball.
• Has been involved in recognizing “National Champion Schools” which advocate for physical education and activity of students.
• Made HFR’s top 10 fittest governors of 2016, 2017, and 2020.
• Enjoys hunting.
• He was a member of his high school track team in Duncanville.

Doug Burgum (ND)

Doug Burgum is a fitness enthusiast who is often seen running and participating in outdoor activities. He is the governor of North Dakota and he has a heavy importance on the health outcomes of communities. He often preaches about combining fitness, mental health and well-being to complete the perfect balance. His platform has focused a lot of their energy onto economic development, workforce issues, and technology initiatives. He represents the Republican party.

Why is Doug Burgum one of the fittest governors?

• North Dakota was chosen for the National Foundation Of Governors Fitness Councils (NFGFC) for the Don’t Quit campaign, which is shared by Fitness icon Jake “Body by Jake” Steinfeld that helps the health and well-being of North Dakota’s children by getting them interested in fitness and good nutrition.
• He rides horses.
• He enjoys hunting.
• Has personal experiences that help motivate him to stay healthy. 
• He enjoys playing pick up basketball games. He even got hurt playing over a year ago, but reminded everyone injuries happen but we need to keep showing up.

Spencer Cox (UT)

Spencer Cox represents the Republican party in Utah as the governor He has been in this position since 2021, and before his time in this governor role, he has practiced law and public service. Representing a very right wing state, it is understandable that his main platforms revolve around fiscal conservativism, economic development, reformation of education, and more, however he is known to be a very moderate Republican.

Spencer Cox is known for being not just an advocate of physical fitness, but also mental well-being. Cox has been a dominant figure in the governor field to represent individuals who are fitness conscious.

Why is Spencer Cox one of the fittest governors?

• Enjoys engaging in activities such as running, cycling, and skiing.
• His social media often includes posts that encourage Utahns to be healthy and get outside.
• Advocated for policies to promote access to outdoor recreation, including increasing investment in state parks and public lands.
• Enjoys horseback riding.
• Helps his community with labor tasks, such as structuring new railroads.

Ron DeSantis (FL)

Ron DeSantis is the Republican governor of Florida. In his community, he typically takes a very conservative standpoint on key aspects, including education, public health, economy, gun rights, and social issues. Ron DeSantis has always been quite a large advocate for prioritizing fitness as he has shown a commitment to personal well-being and discipline that is very similar to his leadership approach.

Why is Ron DeSantis one of the fittest governors?

• Has a baseball background.
• He was captain of his college baseball team at Yale and when he was selected his coach in 2001 stated “being voted by your peers says a lot of what they think of you.” This emphasized his early leadership skill and foothold in fitness.
• Often uses his experiences in athletics in his speeches to connect and convey messages.
• Military background: Iraq veteran. He was a Navy lawyer who advised a SEAL commander.
• Engages in running and working out.
• DeSantis’ Dunedin Little League team made it to the Little League World Series in 1991.

Mike Dunleavy (AK)

Mike Dunleavy is a representative of the Republican party and is currently the governor of Alaska. Through his journey in politics, he has prioritized fiscal responsibility, which surrounds things like resource development, therefore, there is a huge emphasis to prioritize oil and gas initiatives.

A big part of Alaskan culture is being active outside in outdoor activities. Fishing is a much bigger activity in Alaska. Then it probably isn’t a lot of other places in the United States. 

Why is Mike Dunleavy one of the fittest governors?

• He partakes in snowmachining and camping.
• Joined the National Foundation for Governor’s Fitness Council “Don’t Quit” campaign.
• Has been particularly involved in healthcare bills.
• Enjoys outdoor activities, including fishing and hiking. 

Maura Healey (MA)

Maura Healey is a member of the Democratic Party and she is currently governor of Massachusetts. She has taken a large stance on LGBTQ rights and equality within the state, as she is the first openly gay individual to hold office in the state.

She has received national recognition for her ideas and executions on things, such as consumer protection, environmental

issues and civil rights.

She has a love for basketball and it is showcased all throughout her Instagram. It is always exciting to see people of power have their niche interests as well!

Why is Maura Healey one of the fittest governors?

• Places emphasis on addressing healthcare disparities.
• Understands and promotes mental health advocation.
• She is interested in cooking healthy foods.
• Walks for pride.
• Enjoys playing basketball and supports University of Massachusetts.
• Promotes health and fitness initiatives.

Brian Kemp (GA)

Brian Kemp is the governor of Georgia and his beliefs align him with the Republican party, pushing him to emphasize things such as job creation, and public safety.

He has promoted an importance of fitness and healthcare throughout his career. A big goal of his is to create new opportunities for Georgia citizens to make positive changes and choices in their lifestyles.

Why is Brian Kemp one of the fittest governors?

• Enjoy outdoor activities, such as hunting and fishing.
• Involved in his community.
• Enjoys football and got to be a part of the Georgia Tech and Georgia State football game coin toss.
• Helps out on occasion with labor jobs.
• Regularly participates in running and fitness events.
• Has fought to improve healthcare access and affordability.

Tina Kotek (OR)

Tina Kotek is a member of the Democratic Party and she represents Oregon as the governor. Before she was governor, she served as a speaker of the house of representatives and through her career she has addressed the importance of changing the narrative around climate change and public safety. When it comes to physical health, she has often been very outspoken about maintaining overall well-being, and being understanding of the demands of life.

Why is Tina Kotek one of the fittest governors?

• She has placed an emphasis on mental health by supporting her fellow citizens of LGBTQ stances.
• Placed an importance of the military.
• Marches for pride events.
• Enjoys the outdoors.
• Partners with clean up teams such as Sullivan Gulch to accomplish better environments.

Gavin Newsom (CA)

Gavin Newsom is the governor of California and he represents the Democratic Party. With this, he is not only a representative of good fitness and health, but he is also an advocate for the community to do the same. He has promoted physical fitness and mental well-being, which has helped construct a healthier and more resilient California.

Why is Gavin Newsom one of the fittest governors?

• He is listed amongst multiple sources praising his fitness, as he has made The 25 Fittest Men in Politics, Fittest American Politicians, Top 100 Fittest Politicians, and more. 
• Promotes healthy habits being taught to children early for learned behaviors.
• He regularly enjoys running.
• He partakes in cycling.
• Goal to help better community outcomes in health related realms.
• Gets involved in sports and voting interactions.
• Newsom was a shooting guard in basketball and an outfielder in baseball in his high school years.
• He was a left-handed pitcher for Santa Clara, and an injury took him out of the sport.

Kristi Noem (SD)

Kristi Noem is a representative of the Republican party in South Dakota. Her priorities as a governor have represented things such as education reform, healthcare, and economic growth. Through her platform, she has often shared her own fitness regimens, highlighting a promotion of physical health.

Why is Kristi Noem one of the fittest governors?

• She enjoys outdoor living and frequently hunts. 
• Backs freedom works which emphasizes the laborious importance of the working class.
• Takes part in the labor of her community by building a relationship with the national guard.
• Participated in the Buffalo Round Up! Making her a skilled horseback rider.
• Made the Top Fittest Governors in 2020, Top 10% Fittest Congress Members, and Top 100 Fittest Politicians.
• Noem participated in basketball, track, volleyball and cheerleading before her political career.

Jared Polis (CO)

Jared Polis is the governor of Colorado and he has been in office since January of 2019. He represents the Democratic party and focuses a lot on issues that reflect topics such as LGBTQ rights, energy sources, education, and healthcare.

Jared is known for his very active lifestyle in his political career. He emphasizes the importance of fitness, health, and well-being. He also has a strong standpoint on promoting messages of maintaining and uplifting good mental health.

Why is Jared Polis one of the fittest governors?

• Strives for community growth and involvement in fitness.
• Pushed for Colorado to reach new heights of accomplishing stats of a fittest month.
• Pushed for gyms and swimming pools to reopen after the COVID-19 pandemic.
• Enjoys walking his dog.
• Likes to fish with his family.
• Stays active by attending and supporting the Denver Broncos.
• Has excitement around attending and supporting PAC-12 football.

Tim Walz (MN)

Tim Walz is a name that has been so incredibly prominent in politics as of lately. He recently just ran for Vice President alongside Kamala Harris. As he returns to Minnesota, he regains his role as governor where he will continue to represent the Democratic Party. Tim Walz has made a huge political career by emphasizing huge focuses on service of the military veterans and huge commitments to health reform and educational growth.

Walz has a military background, as he has served in the US Army National Guard for over 24 years and was even deployed to Bosnia and Iraq. Aside from his political career, Walz made a name for himself as a high school teacher and a football coach in Mankato Minnesota.

Why is Tim Walz one of the fittest governors?

• Did a tiktok with Kate Mackz running through central park. She has made a platform interviewing people on runs.
• Joined the national guard.
• Believes running is the “best stress reliever you can find.”
• High school and football coach.
• Enjoys hunting.
• Provided free school meals to all students in Minnesota.
• Ran the Rochester Marathon.

There are many examples where the US federal regulatory agencies have sold out to industry at the expense of your health. About 90% of the money Americans spend on food is spent on processed foods, which is far too high a statistic.  If you want to avoid these questionable foods and other potentially harmful ingredients permitted in the US food supply, then ditching processed foods entirely is your best option.

Next, you’ll want to swap out your regular meat sources to organic, grass-fed/pasture-raised versions of beef and poultry. The same goes for dairy products and animal by-products such as eggs.  Swapping your processed-food diet for one that focuses on fresh whole foods is a necessity if you value your health.

• Farm-Raised Salmon
  • Why it’s Banned: Wild salmon naturally gets its bright pinkish-red color from natural carotenoids in their diet. Farmed salmon, on the other hand, are raised on a wholly unnatural diet of grains (including genetically engineered varieties), plus a concoction of antibiotics and other drugs and chemicals not shown to be safe for humans.  This diet leaves the fish with unappetizing grayish flesh so to compensate, they’re fed synthetic astaxanthin made from petrochemicals, which has not been approved for human consumption and has well known toxicities- which might even cause damage to eyesight.
  • What to Buy Instead:  Avoid Atlantic salmon, often salmon labeled “Atlantic Salmon” currently comes from fish farms. The two designations you want to look for are: “Alaskan salmon,” and “sockeye salmon,” as Alaskan sockeye is not allowed to be farmed. It is important for you to know that the vast majority of all salmon sold in restaurants is farm raised.
  • Where it’s Banned:  Australia and New Zealand

• Ractopamine-Tainted Meat
  • Why it’s Banned:  The beta agonist drug ractopamine (a repartitioning agent that increases protein synthesis) was recruited for livestock use when researchers found that the drug, used in asthma, made mice more muscular because it reduces the overall fat content of the meat. Ractopamine is currently used in about 45% of US pigs, 30% of ration-fed cattle, and an unknown percentage of turkeys are pumped full of this drug in the days leading up to slaughter- 20% of ractopamine makes it to store shelves.  Since 1998, more than 1,700 people have been “poisoned” from eating pigs fed the drug, and ractopamine is banned from use in food animals in no less than 160 different countries due to its harmful health effects!
  • What to Buy Instead:  Buy free-range, no antibiotic, grass fed meats.
  • Where it’s Banned:  160 countries across Europe, Russia, mainland China and Republic of China (Taiwan).  Effective February 11, 2013, Russia issued a ban on US meat imports, slated to last until the US agrees to certify that the meat is ractopamine-free. At present, the US does not even test for the presence of this drug in meats sold.

• Flame Retardant Drinks
  • Why it’s Banned:  If you live in the US and drink Mountain Dew and some other citrus-flavored sodas and sports drinks, then you are also getting a dose of a synthetic chemical called brominated vegetable oil(BVO), which was originally patented by chemical companies as a flame retardant.  BVO has been shown to bioaccumulate in human tissue and breast milk, and animal studies have found it causes reproductive and behavioral problems in large doses. Bromine is a central nervous system depressant, and a common endocrine disruptor.
  • What to Buy Instead:  Stay away from sodas in general, and opt for natural options like iced tea, coconut water, and even natural juices.
  • Where it’s Banned: Europe and Japan

• Many Genetically Engineered Foods
  • Why it’s Banned: Many different researches now show that animals fed genetically engineered foods, such as corn and soy, suffer a wide range of maladies, including intestinal damage, multiple-organ damage, massive tumors, birth defects, premature death, and near complete sterility by the third generation of offspring. Unfortunately, the gigantic human lab experiment is only about 10 years old, so we are likely decades away from tabulating the human casualties.
  • What to Buy Instead:  Non-GMO varieties of foods- organic.
  • Where it’s Banned:  The European Union

• Processed Foods Containing Artificial Food Colors and Dyes
  • Why it’s Banned:  More than 3,000 food additives — preservatives, flavorings, colors and other ingredients — are added to US foods, including infant foods and foods targeted to young children.  There is research showing toxicity and hazardous health effects, especially with how it affects children’s behavior.
  • What to Buy Instead:  Read labels.  If you don’t know what an ingredient is, don’t eat the food.
  • Where it’s Banned: Norway and Austria. In 2009, the British government advised companies to stop using food dyes by the end of that year. The European Union also requires a warning notice on most foods containing dyes.  Interestingly, In countries where these food colors and dyes are banned, food companies like Kraft employ natural colorants instead, such as paprika extract, beetroot, and annatto. This proves that there are safer alternatives that companies CHOOSE not to use.

• Arsenic-Laced Chicken
  • Why it’s Banned:  Arsenic-based drugs are approved for use in animal feed in the US because they make animals grow quicker and make the meat appear pinker (i.e. “fresher”).  The problem is, arsenic also contaminates manure where it can eventually migrate into drinking water and may also be causing heightened arsenic levels in US rice.
  • What to Buy Instead:  Free-range, grain fed, organic meat
  • Where it’s Banned:  The European Union

• Bread with Potassium Bromate
  • Why it’s Banned:  You might not be aware of this, but nearly every time you eat bread in a restaurant or consume a hamburger or hotdog bun you are consuming bromide, as it is commonly used in flours. The use of potassium bromate as an additive to commercial breads and baked goods has been a huge contributor to bromide overload in Western cultures.  Studies have linked potassium bromate to kidney and nervous system damage, thyroid problems, gastrointestinal discomfort, and cancer.
  • What to Buy Instead: Check bread ingredients and avoid those with potassium bromate.
  • Where it’s Banned:  Canada, China, and the European Union

• Olean and Olestra
  • Why it’s Banned:  Olestra, aka Olean, created by Procter & Gamble, is a calorie- and cholesterol-free fat substitute used in fat-free snacks like chips and French fries.  Not only did a 2011 study from Purdue University conclude rats fed potato chips made with Olean gained weight, there have been several reports of adverse intestinal reactions to the fake fat including diarrhea, cramps and leaky bowels. And because it interferes with the absorption of fat soluble vitamins such as A, D, E and K, the FDA requires these vitamins be added to any product made with Olean or olestra.
  • What to Buy Instead:  Buy as natural of foods as possible. Always read the ingredients list, if you don’t know what the ingredient is, then don’t eat it!
  • Where it’s Banned: U.K. and Canada

•  Preservatives BHA and BHT
  • Why it’s Banned:  BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are commonly used preservatives that can be found in breakfast cereal, nut mixes, chewing gum, butter spread, meat, dehydrated potatoes, and beer, just to name a few. BHA is known to cause cancer in rats, and may be a cancer-causing agent in humans as well.
  • What do Buy Instead:  Always read the ingredients list.
  • Where it’s Banned:  The UK doesn’t allow BHA in infant foods. BHA and BHT are also banned in parts of the European Union and Japan.

• Milk and Dairy Products Laced with rBGH
  • Why it’s Banned:  Recombinant bovine growth hormone (rBGH) is the largest selling dairy animal drug in America. RBGH is a synthetic version of natural bovine somatotropin (BST), a hormone produced in cows’ pituitary glands. It’s injected into cows to increase milk production, but it is banned in at least 30 other nations because of its dangers to human health, which include an increased risk for colorectal, prostate, and breast cancer by promoting conversion of normal tissue cells into cancerous ones. Non-organic dairy farms frequently have rBGH-injected cows that suffer at least 16 different adverse health conditions, including very high rates of mastitis that contaminate milk with pus and antibiotics.
  • What to Buy Instead:  Always choose dairy products that come from hormone-free, free range, grain fed cows.
  • Where it’s Banned:  Australia, New Zealand, Israel, EU and Canada

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• Add more fat burners to your diet: Limit your intake of fresh fruits to red grapes, blueberries, blackberries, raspberries, strawberries, and cherries. Not only are these fruits low in carbohydrates, but they also break down fat so it can be eliminated faster from your body. An even better fat burning combination is berries with low-fat Greek yogurt.
• Get your caffeine fix from green tea or black tea: These both specifically burn belly fat, and with lemon, work even faster. Read our article about Green tea here.

• Take your exercise outdoors: If you have lost a lot of weight on the treadmill or in aerobic classes and it isn’t working anymore, it might be because your body has gotten used to the intensity of the exercise and is no longer burning fat as efficiently. Our first instinct is usually to increase the intensity of the workout, but your body may still resist. The best approach is to change your exercise venue and intensity. Take a long walk or jog outside, try rock-climbing, cycling, or even surfing!
• Use interval training: Vary the intensity throughout your workout to improve your body and metabolism!
• Add spices to your meals: They boost fat burning hormones and rev your metabolism up 20-25%! Read our article about spices here.

  

• Drink A LOT of water: It will keep your metabolism going even when you’re resting. In a University of Utah study, participants who downed eight to 12 glasses of water a day burned more calories at rest than those who drank four. Try putting five rubber bands around your wrist every morning. That’s how many 16-ounce bottles of water you should drink during the day to boost your metabolism and burn more calories.
• Eat a protein filled snack after your workout: exercisers who drank a 250-calorie shake with 24 grams of protein after strength training lost about four pounds more fat and created one and a half pounds more lean muscle in six months than those who didn’t drink the shake. You can also have a banana with peanut butter if shakes aren’t your thing.

  

• Do some yoga! Yoga gets you in burn mode. In one study, participants who zen’d their way through a 50-minute yoga session saw a drop in their levels of the stress hormone cortisol, which can inhibit fat burning.

  

• Fidget: People who drum their fingers or bounce their knees burn at least 500 calories a day. That adds up to losing 1 lb a week.
• Eat more greens: Spinach, kale, and Swiss chard are natural appetite suppressors, while broccoli, cabbage, and Brussels sprouts release the toxins that store fat.

Essential Macro-minerals

• Calcium: Calcium is widely found in dairy products, with kale and broccoli being excellent non-dairy sources. Calcium is the most abundant mineral in the body, serving many functions such as muscle contraction, nerve impulse transmission, intracellular signaling, and many more. Calcium deficiency is most common in poor populations and can contribute to issues such as hypertensive disorder of pregnancy, high blood pressure, and osteoporosis. Adults should aim for 1000-1300mg of calcium per day. 

• Phosphorous: Dairy products, meats, fish, nuts, and many other foods represent excellent sources of phosphorus. In humans, phosphorus plays a critical role in functions such as enzyme activation and pH regulation. Due to the wide availability of this mineral across many foods, phosphorus deficiency is extremely rare. Adults are recommended to intake around 700mg of phosphorus per day.

• Magnesium: Magnesium is commonly found in green leafy vegetables, nuts, seeds, and whole grains. This mineral plays a role in important functions such as energy production, bone development, and muscle/nerve function. Magnesium deficiency has been linked to many issues such as cardiovascular, metabolic, and respiratory diseases along with many other disorders. The recommended daily intake for adults is 420mg, an important number to meet to help prevent future health issues. Magnesium is an important mineral to improve overall health. 

• Sodium: Sodium is widely found across many foods and many diets around the world. It plays a huge role in controlling blood pressure/volume as well as muscle and nerve functionality. Sodium deficiency is not as common as excess dietary sodium, which is closely connected to issues with blood pressure and cardiovascular function. It’s recommended for adults to consume around 2,300mg of sodium a day, much lower than the 3,400mg Americans consume on average each day. 

• Sulfur: Meat, poultry, and legumes are a few foods that are great sources of sulfur. Sulfur is essential for many of your body’s metabolic pathways and contributes to important processes such as protein synthesis and gene expression. Not getting enough sulfur in your diet can lead to higher risk of obesity and heart disease and can exacerbate disorders such as acne, arthritis, and even depression. There is no current recommended daily intake for sulfur, although recent studies have suggested that older populations may not be receiving sufficient amounts. 

Trace Minerals

Trace minerals, the second of the two classes of minerals, are those needed in small amounts.

• Iron: Iron is widely present in many foods, with lean meat and seafood among the best sources. It serves an important role in physical growth, neurological development, cell functioning, and some hormone synthesis. Because iron is a critical component of hemoglobin, iron deficiency most commonly leads to anemia, a lack of blood. The recommended daily intake for adults is 8mg, a number easy to meet with fortified grains such as breakfast cereals. 

• Fluoride: Brewed tea typically has higher concentrations of fluoride than other foods or drinks, although most of the fluoride people consume comes from fluoridated water. Fluoride plays an essential role in combating tooth decay and stimulating new bone formation. Too much fluoride consistently, however, can lead to issues with dental and skeletal formation. It’s recommended that adults get 4mg of this mineral each day to improve overall health. 

• Manganese: Manganese is an important mineral found in many foods such as whole grains, oysters, nuts, and soybeans. This mineral is involved in amino acid, cholesterol, glucose, and carbohydrate metabolism. Excessive amounts of manganese, however, have serious health implications such as neurological degeneration. For healthy adults, up to 11mg of manganese is likely safe each day. 

• Copper: The best sources of copper include shellfish, nuts, whole grains, and wheat bran cereals. Copper is an important part of many of your body’s regulatory processes and immune functioning. Copper deficiency can lead to disorders such as anemia or neutropenia (a low white blood cell count). Healthy adults should get 900mcg of copper mineral each day to improve overall health. 

Zinc: Oysters, red meat, and poultry represent the most common sources of zinc in the American diet. Zinc plays an important role in cellular metabolism as well as enzyme activity. Zinc deficiency is easily treated, but can lead to weakened immune systems and an inflammatory response. The recommended daily intake for adults is 11mg of zinc each day. 

Although true mineral deficiency is rare in developed countries, many people don’t meet their recommended daily allowance for certain minerals. Pregnant and breastfeeding women need more minerals than normal and should monitor their intake to prevent health problems for both themselves and their children. Mineral deficiency may not be a severe health concern alone, but it may easily contribute to more serious disorders such as anemia and heart disease. It’s important to eat a well-balanced diet in o should easily meet your daily mineral needs!

However, if you have struggled with a bad back for a long period of time, you may be completely terrified of the idea of exercise. You don’t want to injure your back further but you also cannot remain immobile because that’s one of the worst things you can do for your back- as it will increase stiffness and decrease mobility. 

The good news is that working out with a bad back does not have to be scary, and it can actually be super beneficial for your back AND overall health. Once cleared by your doctor to begin exercise after a back injury or back pain, check out our top 10 fitness tips for individuals who suffer from chronic back pain:

• Do resistance training: According to a study published in 2014, exercise is a very important strategy for managing back pain. The researchers found that resistance training was the most effective form of exercise for people with a bad back. However, the length of time and repetitions completely depends on the individual so be sure to consult with a professional before beginning intensive strength training.

• Try gentle yoga: Yoga is ideal for maintaining back strength and flexibility. However, it is also easy to injure yourself during yoga if you are not careful.  According to The Harvard Medical School, yoga can be helpful for strengthening muscles that support the spine, and yoga breathing techniques can help relieve back pain. Nonetheless, if you do not properly lengthen into an exercise and move too fast, you significantly increase your risk of injury. To protect your back, avoid twisting and extending at the same time, use props for additional support when needed, and stop if a move ever feels too uncomfortable.

• Focus on core stabilization exercises: In 2017, researchers conducted a study that compared core stabilization exercises with routine physical therapy exercises as a treatment for chronic back pain. The researchers found that the core stabilization exercises were more effective in reducing lower back pain than routine physical therapy. Thus, if you struggle with a bad back, try doing core exercises on a stability ball to help decrease back pain.

• Go for a walk: Walking is a great, low-impact form of cardio that has many benefits for individuals of all ages and with various health concerns. According to Veritas Health, walking strengthens the muscles that support your spine, increases the blood flow to your back, flushes out toxins, and increases flexibility in your lower back. This can overall help increase the function of your lower back and increase the strength of your back, helping to control chronic back pain.

• Avoid sit-ups and crunches: According to the Harvard Medical School, sit-ups and crunches are hard on your back because they push your curved spine into the floor and work your hip flexor muscles. When your hip flexors are too tight, they tug on the lower spine and can cause back strain. Instead of sit-ups and crunches, opt for exercises that strengthen the back and use multiple muscles, such as the plank.

• Don’t neglect areas surrounding your back, such as your hips: The hip joints and thoracic spine (which runs from the base of the neck to the abdomen) are very important in maintaining back health. These joints surround the back area, and according to the American Council on Exercise, if the hips and/or thoracic spine are not properly flexible and mobile, then the low back will have to absorb more stress than it should have to withstand. So, it is important to focus on strengthening and stabilizing the back’s surrounding areas to improve overall back health and manage chronic back pain.

• Don’t be too afraid of re-injuring your back: One of the most common concerns about exercising with a bad back is injury. Of course, you should always use caution when working out and you should not push your limits. Nonetheless, research shows that exercise is safe for people with back pain, and it does not increase the risk of future back injuries. Thus, don’t let fear stand in your way of reaching your fitness goals!

• Try recreational swimming, specifically the backstroke and breaststroke: An article from New York Times explains that backstroke and breaststroke are two of the safest swim strokes for those with back pain. Many people find that swimming helps alleviate back pain, and swimming is a good way to get in cardio because it is low-impact on the joints. 

• Wear proper footwear: Back pain and your shoes are closely related so if you suffer from chronic back pain, it is important to always wear the proper shoes for exercise. According to an article by chiropractor Michael Piccirillo, shoes that don’t fit well can negatively impact your back health. Thus, be sure to choose athletic shoes (preferably shoes made for running) that are well-cushioned and have ample arch support. 

• Know your limits: While it is very important to remain active even with a bad back, you must also acknowledge that you may not be able to do the same exercises as people without chronic back pain. Exercise has many benefits for back pain, such as alleviating stiffness and increasing mobility, but if something feels too painful or uncomfortable, stop immediately. Additionally, if you experience intense pain for longer than 15 minutes, be sure to contact your doctor. It’s so important to always listen to your body!

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

Houston’s Most Scenic Trails

Staying active is one of the key ingredients to living a long healthy life. In general, a person should aim to exercise for at least thirty minutes a day, whether going to the gym, to a workout class or simply doing a workout from the comfort of their home. The most popular form of exercise is walking and running, which can be done at any time and anywhere throughout the day. To be considered an active individual, a person must take more than 10,000 steps per day, and what better way to do that than to go to one of the many scenic running trails in Houston, Texas? 

Memorial Park

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• Memorial Park: Many may not know that this popular running trail is actually named The Seymour Lieberman Exer-Trail, and features tennis courts, a swimming pool, a fitness center, playing fields, and more! One single lap around this trail is equivalent to 2.88 miles! A fantastic option for joggers and walkers alike! 

Buffalo Bayou Park

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• Buffalo Bayou Park: This 160-acre, 10-foot wide trail allows walkers, runners, and cyclists to share a path at all hours of the day! The trail is even popular amongst skateboarders as well! The Buffalo Bayou Park is also animal friendly, so you are more than welcome to bring your furry friend with you to get your daily steps in. Some even say Buffalo Bayou Park is “the crown jewel of Houston.” 

Rice University Loop

• Rice University Loop: This 3-mile trail is great for individuals who like solitude while getting their work out. This beautiful trail takes, on average, fifty-two minutes to complete and, because of the beautiful Oak trees, is also one of the shadiest trails in town! That way, you can stay cool and relaxed as you get in your daily dose of exercise. 

Hermann Park

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• Hermann Park: This Park is in the middle of Houston! Central to many attractions Houston has to offer, like the Houston Zoo, Japanese and McGovern Centennial Gardens, and more. This 445-acre Park features the two-mile Marvin Taylor Jogging Trail. Amongst the trail, you will get beautiful views of the golf course, lakes, and bridges, with trees that date back over a century!

Buffalo Bend Nature Park

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• Buffalo Bend Nature Park: The Yolanda Black Navarro Buffalo Bend Nature Park is ten acres of recreation and wildlife conservation. What used to be a construction fill is now a gorgeous park that homes three wetland ponds, hike and biking trails, and beautiful plants and nature! 

Terry Hershey Park

• Terry Hershey Park: Terry Hershey Park is over ten miles of walking, hiking, and biking trails. This trial provides routes from Barker Dam to Texas Beltway 8 and even the Sam Houston Tollway! If you want to do more than just walking, running, or hiking, the Park also has a playground, areas to picnic, exercise stations, and a butterfly garden! 

Gavelston Island

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• Galveston Island: Who doesn’t love a good beach view? Galveston Island has ten miles of beaches, ocean views, and “the nation’s largest continuous sidewalk.” Galveston Island has a temperature climate that allows visitors all year round with outdoor activities like fishing, golfing, biking, jogging, and more! There is a limitless amount of activities to do that will keep you active and entertained for hours, and a great place to spend time with family or simply enjoy your own company. 

George Bush Park

• George Bush Park: Named after the 41st president of the United States, George Bush Park is a major attraction to many Houston residents. With almost 7,800 acres worth of activities, this nature reserve has everything from jogging trails, biking trails, playgrounds, two soccer fields, a shooting range, and more, with beautiful views of the forest, ponds, and bayous!

George Mitchell Nature Preserve

• George Mitchell Nature Preserve: Located in The Woodlands, this nature reserve is almost 1,700 acres and 220 miles of biking, hiking, and running trails. The George Mitchell Nature Preserve has 150 parks throughout the ”Township”. With wildlife everywhere and beautiful plants lining the trails, this preserve is as picturesque as it gets. 

Paul Carr Jogging Trail

•  Paul Carr Jogging Trail: In the middle of Heights Boulevard homes, the Paul Carr Jogging Trail. This trail is known for its awe-worthy monuments and sculptures and the beautiful architecture of the houses that are among the trails that make you want to go on Zillow the second you get home. The two-mile trail is fantastic for keeping your children entertained and getting in your steps. 

Brays Bayou Greenway

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• Brays Bayou Greenway: This thirty-one-mile Bayou is great for biking and jogging trails! Easily accessible through Hermann Park and the University of Houston campus. Brays Bayou Greenway is great for getting your steps in and is also connected to other trails that you may also like as well! 

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

Best Houston Dog Parks

Just like us humans, dogs need exercise too. One great way to get our pets moving is by going to dog parks where they can smell, run, and play with other dogs. Here in Houston, there are many great places to take your pet to give them the joy they deserve. This allows you to not only spend quality time with them but help you get moving as well. Which is what HFR is all about!

This is why we enjoy dog parks; not only does it promote better health for both pets and humans. It also encourages more social interaction with one another. A win-win situation!

Houston, the 4th largest city in the US, has many attractions and places to enjoy. HFR has curated a list of the top 10 dog parks in the Houston area for you to enjoy with your favorite pet. We picked the dog parks with the highest ratings and good places for pets to run around and play. 

Danny Jackson Family Bark Park

One of the most highly rated dog parks in Houston has a green space section to unleash your pets. It is divided into two sections; one for large dogs and the other for small dogs. In addition, it has a pool of water so your pet can cool down on hot summer days. In addition, it has many shaded seating areas so you can sit and relax while your dog has fun. 

• 4828 1/2 Loop Central Dr, Houston, TX 77081
• Opens 5am-10pm Mon-Sun
• It is around 15 minutes from downtown

Johnny Steele Dog Park

Features include a pond, shade structures, dog washing areas, benches, and drinking fountains complete with spigots for dogs. 

• 2929 Allen Pkwy, Houston, TX 77019
• Opens 7am-8pm Mnn-Sun
• About 10 from downtown

Millie Bush Dog Park

This is a big 10+ acre dog park for your pet to run around. In addition, it has two ponds and even a washing area to get the mud of our furry friend. Some even rated the cleanliness of the public restroom as being well-maintained. 

• 16101 Westheimer Pkwy, Houston, TX 77082
• Opens 7am-7:30pm Mon-Sun 
• About 30 minutes from downtown

Congress Bill Archer Park

This dog park is about 17 acres and has 2 sections for small and big dogs. The big dog section is approximately 14 acres, while the small dog section is 3. There are shade trees and showers to clean your pet. This park has 238 parking spaces.

• 3201 Hwy 6 North, Houston, TX 77084
• Opens 7am-8:30pm Mon-Sun
• Around 25 minutes from downtown

Alexander Deussen Dog Park

It is a fully fenced dog area with sections for big and small dogs. It includes benches, water fountains, and agility courses for dogs to run around and enjoy. 

• 12303 Sonnier St, Houston, TX 77044
• Opens 8:30am-8:30pm Mon, 11:30am-8:30pm Wed, and 7am-8:30pm Tue, Thur, Fri, Sat, and Sun
• About 30 minutes from downtown

Tom Bass Regional Park & Dog Park

The dog park includes a walking trail, separate areas for large and small dogs, waste stations, and a water fountain. People enjoy spending time there with their pets and enjoying the scenery. 

• 3452 Fellows Rd Houston, TX
• Opens from 7am-9pm Mon-Sun
• About 20 minutes from downtown

Discovery Green Dog Run

After 13 years of being open, this park is a perfect spot for those who live downtown. Although not a big park, it has all the amenities, including on and off-leash sections, big and small sections, and restrooms. 

• 1500 McKinney St Houston, TX 77010
• Opens 6am-11pm Mon-Sun
• Already in downtown

Nassau Bay Dog Park

A smaller park compared to others, this is a medium-sized park known to have a quiet atmosphere so you can enjoy a peaceful time with your pet and still have fun. To ensure the safety of others, bring your pet’s rabies vaccination certificate.

• 18900 Upper Bay Rd, Houston, TX 77058
• Opens 7am-11pm
• About 35 minutes from downtown

TC Jester Dog Park

Since 2009 this dog park has been a great spot to take your pet and enjoy some time in nature. With a large and small dog section, it can be a great spot to enjoy a beautiful day. There are dog wash areas, drinking fountains, and shaded seats so you can rest. 

• 4201 T C Jester Blvd, Houston, TX 77018
• Opens 6am-8pm Mon-Sun
• About 15 minutes from downtown

Maxey Park and Run Dog Park

This dog park is excellent for bringing your kids and pets to have fun. They have a large area, even for the small dog section. There are shaded benches for you to enjoy. In addition, you will find drinking fountains for dogs and humans. 

• 601 Maxey Road, Houston, Texas 77013
• Open 6:30am-8:30pm Mon-Sat and 7am-9pm Sun
• About 16 minutes from downtown

• Create the right work environment: Find a comfortable and relaxing place to do school or work assignments. For example, you should do the tasks in a place other than your bedroom, like a designated office, a coffee shop, or the library.  According to a study, the participants used daily reminders, assistants, and support from employers or coworkers to mitigate workplace challenges.

• Take one step at a time: Break up large tasks into smaller ones. Smaller tasks will help the person be less intimidated about the workload. Doing one thing at a time will also help create momentum to move on to the next assignment. The next step would be to write the smaller steps down and check them off the list once completed. This will create a feeling of accomplishment and determination to finish the tasks.
• Don’t multi-task: The idea that multitasking will help accomplish more things at once is a myth, especially when getting things done at a specific time. Some activities can be done well and efficiently, like cooking and watching TV, but other activities that require more focus will suffer while the individual is multitasking. A study proved this idea in which children with ADHD were assessed and concluded that there was a specific deficit in generating helpful strategies for task completion. This means that time management is a big issue when it comes to completing tasks simultaneously. Like mentioned in the previous point, to complete things more efficiently, breaking tasks up can be more effective. 

• Build-in Breaks: Since individuals with ADHD/ADD have difficulty maintaining mental effort for an extended time, it is helpful to plan breaks while studying and working schedules. A study explained that breaks were used to refocus their thinking, refresh the mental energy needed for task completion, and serve as a motivator.  A popular method is the Pomodoro Technique, which includes working in 25 minute increments, with 5 minute breaks in between. 
• Have a set routine: By building a routine, it lays the foundation for time management skills. A study was done to illustrate different strategies that help individuals with ADHD and described that habits and routines reduced cognitive load and improved efficiency and/or the accuracy of task performance. 
• Make lists: Write a to-do list every day of the many different tasks you must complete for that day. List the order from highest to lowest priority. This idea was demonstrated in a study where a participant says “As far as my homework, I usually do what’s due first and… if the task is like a really hard task, I’ll put that first also. So, the most important class, get that work done first” and this demonstrates the idea of placing tasks in order from high priority to low priority. 

• Stop for a moment and move: Individuals with ADHD have many thoughts and ideas swirling around in their heads throughout the day. Therefore, it is essential to establish a habit where they take a moment to reflect on their thoughts by either sitting down, taking deep breaths, or going for a walk. This habit is a way for these individuals to try and calm down. A study explained this as the reframing strategy where the process involved learning how to reframe challenging or frustrating experiences, such as not accomplishing a task or not managing one’s time and expected by themselves and others. The reframing strategy began with (1) self-evaluation, which then aided participants in (2) reframing their learning disabilities (LD) and ADHD challenges for both themselves and for others. The reframing strategy was used by participants as a means of protecting their minds against the internalization of negative self-thoughts or perceived disappointment from others. 

• Use a planner: It’s hard to remember everything that you have to do during the day. Writing things down and having a hard copy of what needs to be done is a great way to keep someone on track. A study had shown that a planning system was necessary for helping participants manage schedules, goals, tasks, and expectations in both the immediate and distant future.
• Have a set sleep schedule: Like having a routine for everything else, having a set sleep schedule will do great for individuals with ADHD to stay on track and be productive. A clinical study involving adolescents with ADHD established that children with good sleep hygiene which include environmental (cool temperature, low noise, and ambient light levels), scheduling (a regular bedtime, sleep-wake schedule), sleep practice (a bedtime routine, no television viewing at bedtime), and physiologic (exercise, the timing of meals, limited caffeine use) factors which promote optimal sleep. These studies suggest that this was adequate to treat sleep initiation problems in children with ADHD.
• Don’t overbook or overschedule: Even though it is a great thing to have a schedule, taking on too many tasks could lead to a significant amount of stress, making the plan counterproductive. Therefore, breaking the high and low priority tasks day by day or knowing when your body (or mind) is tired can help you maintain a stable and efficient schedule. 

• Exposure to the outdoors – The nature of playing golf on courses as large as 200 acres requires players to be outdoors. Basking in nature provides us many health benefits for our mind and body. Studies have shown that constant exposure green areas relaxes the body, reduces stress and can aid in alleviating anxiety. Furthermore, exposure to sunlight allows the body to soak up vitamin D from the sun, promoting bone growth in youth and reducing the risk of depression, heart disease and certain cancers

• Fosters relationships – Golf is a very socially enjoyable sport. It can be a great way to keep in touch with friends, provide opportunities to meet new people and help connect a community. Since golf is a game of that is not as highly intense or competitive as soccer or basketball, there is plenty of down time and silence for interacting with fellow golfers. Studies have even shown that a great number of business deals are closed on the golf course!

• Strengthens the bladder – This one is a bit surprising but it certainly deserves noting. Those frequent visits to your friendly course beer-cart girl can give your bladder a run for time. The longer you learn to hold it, the more you strengthen the capacity of your bladder. And, as noted by some women golfers, it’s also an effective way to strengthen leg muscles, especially in the quadriceps. Those crouching maneuvers used by those who can’t “hold it” are a unique way of doing leg exercises.

• Burns calories – Covering 30 to 200 acres means a lot of walking! Skipping out on the golf cart and walking the average course can cover a distance between five to seven kilometers. If you opt to carry your own clubs, you’ll burn even more calories, too! With all the walking, carrying and swinging involved, golfers can burn up to 1000 calories in a single game.

• Keeps your heart rate up – Playing golf can lead to quite a bit of exercise for your heart. As is the case with burning calories, the walking, carrying and swinging will increase your heart rate, keeping it pumping and increasing blood flow. Naturally, this will lower your risks for heart diseases and decrease levels of “bad” cholesterol.

• Good for your brain – As your heart rate increase, so will blood flow to the brain, which can stimulate and improve nerve cell connections. This can delay mental illnesses such as dementia. While competing against others, golfers will also compete with themselves for personal best scores. This type of challenging boosts confidence and self-esteem, while the mental alacrity involved in tallying scores, improving strategy and fostering hand-eye coordination will keep the brain active in logical functions.

• Improves vision – It requires pretty good vision to zoom in on that round, little white ball that may be yards away. Golfers learn to hone in on small targets from long distances and even when the ball is on the tee, prior to their swing, golfers are presented with the opportunity to evaluate the keenness of their vision while improving hand-eye coordination.

• Low-risk injury sport – Golf is a leisurely sport and, compared to other sports, the overall risk of injury is low because it is not a contact sport. Though golf is primarily a sport of strategy, coordination and accuracy, there is some physical activity involved given the walking, swinging and pivoting. Golf is a low-risk injury sport but still provides just enough physical activity to keep the muscles engaged,

• Better sleep – Since you are getting quite a bit of exercise, your tired body will thank you at night when it’s time for some long deserved rest. Golfers will fall asleep faster and sleep more profoundly, and are able to remain in a deep sleep for longer periods of time due to the amount of energy expended. Deeper sleep is necessary for your body to regenerate cell and repair any muscles and tissues.

• Reduces stress – Golf helps to alleviate stress. Being in an outdoor area where you can interact with others who share your interests is a great way to forget any troubles. The pleasure of walking in an open and natural environment and spending time with friends places golfers in a good mood. This is because playing a round of golf can release endorphins – natural, mood-enhancing chemicals within our brains, making you happier and relaxed.

Read more of our Top 10 Articles

Exercises for reducing joint strain

• Brisk walking

It’s like walking but a little more pep in your step! Brisk walking is slightly faster than the average pace and it burns more calories too. This exercise stimulates the cardiovascular system while reducing excess strain on joints and lower extremities. 

• Stationary cycling

As pregnancy progresses it is easy to lose balance and coordination, which is why stationary cycling is safer than actually riding a bike. Stationary cycling strengthens the leg muscles and engages your body with minimal strain to the joints. 

• Ellipticals

Elliptical workouts are a great low impact option for burning calories and engaging the heart. The elliptical machine tones both the upper and lower body with low risks for injury, talk about killing 2 birds with one stone!

• Swimming 

Swimming is one of the lowest impact exercises for pregnant women due to the buoyant property of water, while submerged you feel lighter than if you were on land. Submerging yourself in water can even lower blood pressure, and depending on the workout it is possible to lose anywhere from 300-500 calories per hour! We also have an article on the Reasons to Swim During Pregnancy check it out!

• Low-impact aerobics

Aerobic exercise strengthens the cardiovascular system which is comprised of the heart, lungs and blood vessels. Low impact exercises are particularly important for pregnant women because they minimize the stress on your joints. Without any jumping, kicking, or leaping in this exercise reduces the risk of injury and back pain. 

Preparing for labor

• Squats 

Squats are an anaerobic exercise that strengthen the lower leg muscles. Incorporating squats into your daily workout schedule can be beneficial for you, your baby, and the delivery process. Squatting during labor and delivery can open the pelvis, which can help with the baby’s birth. 

• Pilates 

Pilates is a safe low-impact exercise for pregnant women. During pregnancy and as the baby grows the mother’s balance is displaced, luckily the objective of pilates is to create balance and an effective mind-body connection.

• Pelvic tilts

Pelvic tilts are an essential exercise during pregnancy, the goal of pelvic tilts is to increase and keep mobility in the lower back, hip, and pelvis. This exercise also helps stretch the mid-lower back area which in return can alleviate pain and stress associated with the third trimester. 

• Yoga

Yoga is a low impact exercise that increases flexibility, balance, and strengthens the lower extremities. A specific type of yoga called Prenatal Yoga is solely dedicated to pregnant women, with the goal of strengthening and increasing flexibility. It can also help them develop effective breathing and relaxation techniques for labor and delivery. 

• Tai Chi

The objective of Tai Chi is to increase Qi, or life energy, in the body and to promote total harmony with the inner and outer body. Tai Chi is a low impact exercise that has the ability to strengthen the body and mind. This great exercise also promotes healthy habits and improves breathing which is all essential during labor and delivery. It also reduces prenatal depression anxiety and sleep disturbances!

Saponins

Saponins are beans or legumes. This can include chickpeas, green peas, kidney beans, lentils, and more. A study was done to test the effects of saponins on free radicals of rats. After performing the study, it was found that antioxidant activity was increased with the presence of saponins. 

Allyl Sulfides

Allyl Sulfides, better known as foods such as onions, garlic, leeks, and chives. While an antioxidant that protects you from free radicals, allyl sulfides also protect your brain by keeping your gut healthy as well! The antioxidant properties, however, are found in ‘diallyl sulfides’. These also have anti-inflammatory properties.

Lignans

Lignans are found in seeds. Flaxseeds, sunflower seeds, pumpkin seeds, poppy seeds, and more. Thanks to the antioxidant metabolic processes these go through, lignans are great ways to protect yourself from free radicals. Lignans also protect you from developing cancer! Enterolactone is the substance found in the gut due to the bacteria formed from the lignans that work as an antioxidant.

Phytic Acid

Phytic acids are whole grains and legumes. This is wheat, oats, rice, black beans, pinto beans, and more. Phytic acids are great, natural antioxidants through its metabolic processes. Its iron compound suppresses iron-catalyzed oxidative reactions which, in turn, deem it to be an antioxidant.  Not only that, but they help fight against colon cancer!

Carotenoids

Carotenoids are those foods that are naturally pigmented orange, red or yellow. The colors carotenoids produce are formally known as lycopene (red), lutein (yellow), and zeaxanthin (orange). Carotenoid foods include tomatoes, carrots, watermelon, and more. Carotenoids are great sources of antioxidants, especially with photooxidative processes.

Curcumin

Curcumin is a yellow pigment from a plant. Found in things such as turmeric, we can label these as antioxidants. Not only are they antioxidants, but they also hold anti-inflammatory properties as well! Protecting against oxidative damage on membranes, we can also find curcumin a great way to fight against carcinogens.

Indoles

Indoles can be found in a ton of different household vegetables. These include broccoli, cauliflower, cabbage, and more. Derivatives of the indoles are what have been found to hold antioxidative properties. Not only are they antioxidants, but also cytoprotective (the ability to protect against gastric mucosal injury).

Glutathione

These are what we know as green and leafy vegetables. Not only those but also garlic, asparagus, watermelon, and more. Glutathione works best in the liver to fight off free radicals and work as an antioxidant. This is because glutathione synthesis works alongside hepatocytes (liver cells).

Isoflavones

Isoflavones are like legumes. High in soy, you can find these in soy milk, soy beans, soy nuts, and more. These are great sources of antioxidants and other health benefits. A study was done in order to test the effectiveness of the antioxidant with promising results of enhanced antioxidative action.

Flavonoids

Flavonoids are popular antioxidants. Based on their colors anthocyanins (purples/pinks), resveratrol (blues), and quercetin (reds), each of these holds antioxidative properties. These can be found in grapes, blueberries, raspberries, strawberries, and more. In a study, it was found that not only are they antioxidants, but also work as antimicrobials, photoreceptors, antiallergics, and antivirals.

• Swimming: Swimming is an absolutely awesome sport for your heart. It is also is a low-stress activity. It keeps you at healthy body weight, improves lung capacity, and builds muscles, all in addition to burning calories. Best of all, you can swi at any time of year at an indoor pool.

• Tennis: One hour of tennis burns 600 calories, putting it on par with jogging and cycling as one of the best aerobic activities. All the little sprints, pivots, slams, and serves in tennis also channel your strength and require you to exert energy in short but powerful bursts.

• Rowing: HFR has reported the near-endless health benefits of rowing, which range from effective weight loss, a low risk of injury, and increased muscle strength. Rowing can be done inside on a rowing machine, or, after some rowing practice, out in the great outdoors.

• Squash: Forbes has named squash the #1 healthiest sport in the world many years in a row. It burns calories, increases aerobic fitness, boosts flexibility, develops strength and power, and improves hand-eye coordination.

• Basketball: Not only is basketball an incredibly tiring game to play, but it strengthens your health on many levels. Our research shows that it increases spatial awareness, fosters decision-making capabilities, reduces stress, helps immensely with coordination, and develops confidence. For each hour of competitive basketball, a 165-pound person can expect to burn around 600 calories, while a 250-pound person can burn up to 900 calories.

• Cycling: The typical season for cycling takes place during May and June where millions of events and races take place every year globally. You don’t need to be trying to win the Maillot Jaune to get into this great sport. Cycling classes are fun and available everywhere. Cycling is a low-impact way to burn serious calories, but it also makes you happier and makes your brain stronger. Dr. Aurthur Kramer said of cycling: “Our research finds that after only three months, people who exercised had the brain volume of those three years younger.”

• Cross-Country Skiing: Nordic skiing burns more calories than any other form of exercise or sport — up to 1,122 calories per hour for vigorous mountaineering! Skiers are also about 40 percent fitter than physically fit individuals, suggesting that the full-body workout provided by cross-country skiing is uniquely effective.

• Running: Running is not just a young person’s sport: those who run regularly are less likely to experience bone and muscle loss as they age at the same pace as those who do not run regularly or at all. The bones grow and become stronger by responding to physical demands. It is also great for mental and overall physiological health. Running causes a release of endorphins to produce the famed “runner’s high.”

• Volleyball: Serve’s up! Volleyball makes our list for healthiest sports because it increases metabolic rate, builds agility, strengthens coordination, and boosts mood, Oh, and it also burns plenty of calories. Harvard Medical School reports a person can burn between 90 to 133 calories during a half-hour game of non-competitive, non-beach volleyball, depending on a person’s weight, while a competitive gym game of volleyball burns between 120 to 178 calories.

• Gymnastics: Gymnastics requires athletes to be flexible, strong, and in great shape. Each time a gymnast steps into the gym they are called on to use all of their mental and physical facilities to win the competition. That’s because participation in gymnastics does not only offer physical gains; it is beneficial for improving concentration and mental focus. Gymnastics allows children the chance to think for themselves, to stimulate their imaginations and to solve problems safely.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

“Each of the talented and devoted women and mothers on our list made health and fitness a priority in their lives- year round, even while rehearsing for a big screen role. This is precisely why they deserve to be mentioned as ambassadors of healthy lifestyle”! says HFR founder Samir Becic

To create the list, we used a combination of interviews, internet, library, industry literature, and HFR founder Samir Becic’s knowledge of over 33 years in athletics coupled with his recognition as “4x Number 1 Fitness Trainer in the World.” We have been emphasizing the connection between health and public figures since 2013, and we are pleased to rank these women who lead by example in making the world a healthier place.

Here are the Top 10 Fittest Celebrity moms in alphabetical order:

Jessica Alba 

Fitness Routine:

• With the help of her personal trainer, Ramona Braganza, Jessica is able to stay fit and healthy.
• She alternates her workouts to make sure she can exercise about 5 days a week in between her work and family schedule. 
• Jessica and her trainer, Ramona, tend to have a variety of strength training and cardio exercises during the week. 
• One of her favorite exercise circuits is the “321 Training Method”, which is a combination of cardio and strength training. 
• On her TikTok, Jessica can be seen performing cycling circuits, followed by weight training and core exercises. 
• She makes sure to include her fitness progress and exercises on her Instagram under her highlight reel titled “Fitness”, and her TikTok playlist titled “Wellness”. 

Nutrition:

• Jessica makes sure she eats healthily and drinks a lot of water to maintain her physique.
• Along with not drinking alcohol, she stands by coconut water as her go-to drink.
• Her diet consists of whole foods, protein, fresh fruits and vegetables, and healthy fats.
• She likes to start her day with a hearty, healthy, and delicious smoothie. This allows her to get in an adequate amount of protein without feeling too weighed down in the morning.

Mental Health Practices:

• Jessica recognizes both the physical and mental benefits of exercise. 
• She likes to exercise in order to reduce stress, especially since she is busy with her family and brand The Honest Company. 
• On her rest days, Jessica makes sure to take care of her mind and body by doing epsom salt baths, journaling, reading, nature walking, and meditating.
• She believes in practicing actions that “reset” the body. One way is shaking the entire body to shake off energy. This activate the parasympathetic nervous system. Another action is the “inner SMILE meditation”. This releases all tension overtime and helps practice calmness in a stressful environment.

Hilary Duff

Fitness Routine:

• Hilary likes to start off her day with an early morning workout by going to a HIIT pilates class that is heated therefore she detoxes and burns more calories. 
• When she isn’t doing pilates she likes to weight lift and do strength training, she says she doesn’t lift heavily but enough to keep her body tone and healthy. 
• She also likes keeping her family active by doing activities such as swimming, hiking, jumping on the trampoline, etc.

Nutrition:

• Hilary likes to prepare prep portioned meals so that her food for the week is already prepared. 
• These meals consist of steak, chicken, rice, veggies, etc.
• She also likes to have green juices and smoothies for breakfast or throughout the day. 
• Duff has said that she found her happiest and healthiest body through the help of Erik Young, “The Flexible Dieting Coach”. She does not believe in restriction when eating, but simply counting macros of certain foods.

Mental Health Practices:

• Besides the gym, Hilary says that making time for self care helps ease her mind and relax. 
• Her favorite forms of self care are taking bubble baths, hydrating and relaxing.
• Rather than a wake-up call from her kids, Hilary prioritizes herself by waking up at 6:15 AM through soothing sounds and ambient lights of her Hatch alarm clock.
• She uses many techniques throughout the day to destress. One of her favorite ways is to take Olly’s Goodbye Stress gummies to hit reset for the rest of the day. She advocates in finding little things throughout the day to boost your mood and bring calmness to your mind.

Kylie Jenner

Fitness Routine:

• After giving birth to her first child Stormie, Kylie says that she gained 40 pounds from the pregnancy and began to focus on the gym. 
• Kylie’s workouts consist of cardio, weight training, and outdoor activities such as hiking. 
• She begins a workout with 15 minutes of cardio as a warm up followed by lifting weights such as lunges, squats, dumbbell bicep curls, etc and lastly cools down with walking. 

Nutrition:

• Kylie follows a balanced diet that is sectioned into portions, her typical snacks/meals consist of celery juices, eggs, chicken, tacos, fish and vegetables. 
• She also avoids/cuts down on alcohol consumption to no more than one wine a week, this helps with weight loss. 
• As a new mother she also recommends breastfeeding as this helps with postpartum weight loss. 

Mental Health Practices:

• Kylie aims to get at least 7 hours of sleep a night to help reduce any stress.
• Kylie also recommends that learning how to embrace yourself and your body daily helps with mental health and confidence. 
• After her pregnancies, Jenner went through severe “baby blues”, also known as postpartum depression. Thus, she advocates on practicing not putting pressure on oneself, both mentally and physicallly, to bounce back.

Angelina Jolie

Fitness:

• Demonstrating the significance of consistency in building strength and stamina, Angelina Jolie adheres to a fitness routine that consists of two-hour workouts five days a week. Her regimen kicks off with morning yoga, followed by a range of diverse activities throughout the day.
• Tailoring her workouts to align with her movie roles, Angelina Jolie adjusts her routines accordingly, integrating combat training for ‘Salt’ and emphasizing flexibility for ‘Maleficent’. During her preparation for ‘Tomb Raider’, she collaborated with trainer Gunnar Peterson, prioritizing variety to prevent monotony and achieve desired results. Her exercise routines encompass a diverse mix of activities.
• Angelina Jolie’s customized workout, designed by her personal trainer, incorporates a circuit training regimen comprising a blend of strength and cardio exercises, followed by aerobic activities.
• It has been observed that she executes 2-3 sets of approximately 10-15 repetitions for about 10 exercises during each daily circuit workout, utilizing light dumbbells weighing 5-10 pounds to target various muscle groups.
• Jolie’s high-intensity interval training (HIIT) usually spans 30-45 minutes, while her cardio sessions entail spending around 15 minutes on 2-3 distinct cardio machines.

Nutrition:

• She prioritizes the consumption of unprocessed, nutrient-dense foods that are clean. Her diet is abundant in antioxidants, omega-3 fatty acids, fiber, and various essential nutrients. This is complemented by the inclusion of healthy fats and complex carbohydrates.
• Angelina Jolie maintains proper hydration by consuming ample lemon water. She refrains from the use of cigarettes and steers clear of empty-calorie junk foods. Additionally, she limits her intake of alcohol to weekends only. Her dietary choices involve avoiding gluten, sugar, salt, and other harmful foods that can contribute to water retention in the body.
• She generally consumes 4-6 small meals throughout the day, practices mindful eating by taking her time, and consciously avoids overeating to prevent bloating.

Mental Health Practices:

• Jolie participates in a gratitude exercise, contemplating appreciation and positive affirmations to establish a positive tone. She dedicates time to planning and organization, delineating tasks and priorities to ensure a day that is focused and productive.
• Dealing with depression, anxiety, and stress for most her life, Jolie found that spending time with her kids and practicing a healthy lifestyle helped her tremendously.
• Angelina finds working with “Atelier Jolie”, her fashion line, a creative and therapeutic escape.

Khloe Kardashian

Fitness Routine:

• Khloe Kardashian loves to exercise, and she typically does about 5 workouts per week with her physical trainer Joël Bouraïma.
• She likes to start off her workouts with some form of cardio or complex movement to get her body warmed up for her workout.
• Khloe’s workout routine consists of high energy exercises and weight training. 
• On her weight training days, she does a variation of squats, lunges, and step ups. 
• On Wednesdays, Khloe likes to focus on cardio or pilates in order to build endurance and get her heart rate up. 
• Khloe’s upper body workouts can be filled with push-ups, tricep dips, or any variation of the push-up.

Nutrition:

• Khloe’s diet consists of whole foods that help her stay fueled for her intense workouts.
• She likes to get an adequate amount of protein after her workouts in order to keep her muscles.
• Khloe typically eats two eggs, oatmeal, and fresh fruit after a hard workout.
• She also has cut back tremendously on her soda intake, but she does not deprive herself of a treat every now and then. 

Mental Health Practices:

• Khloe is very busy as a mom of 2 and a TV personality, so her rest days are very important to her. 
• She struggles with a bit of anxiety now and then, so she takes natural Beta Blockers in order to help.
• Khloe likes to also take breaks from social media and focus on being a mom to her two children to help with the anxiety she faces.
• She finds that working out is the best way for her to cope with stress. Setting “small, realistic goals” in the gym celebrating and rewarding herself for achieving them keeps her focused and strong physically and mentally.

Lucy Liu

Fitness Routine:

• Lucy participates in SoulCycle, and she often participates in a 20-minute class at home. 
• She also likes to couple her spin classes with an arm workout that generally lasts 10 minutes. 
• Lucy also likes to go for runs or walks with her dog for other forms of cardio.
• She also enjoys doing pilates with her trainer Jared Kaplan.

Nutrition:

• Lucy follows a plant based diet. This entails eating a lot of vegetables, fruits, and other sources of protein. 
• She did however switch to a “vegetarianism” diet, which allows her to incorporate eggs and dairy back into her diet. 
• She does like to stick to a plant focused diet because it allows her to avoid bloating, and it also allows her to stay fueled and energized throughout the day. 

Mental Health Practices:

• Lucy relies heavily on meditation to support her physical and mental health. 
• She meditates daily in order to keep her mind strong.
• Lucy also likes to make sure she stays in tune with her “internal rhythm” by allowing her body to give her cues of tiredness and many other things, as opposed to her mind. 
• She also takes the time to prioritize her health and family over her job, and Lucy takes the time to really develop relationships with her son and family. 

Blake Lively 

Fitness Routine:

• Blake has worked out with a personal trainer Don Saladino for the past 13 years and still is continuing her workout journey. 
• She begins with a warm up and stretches for 10-15 minutes.
• The remainder of her workout is weight training and cardio after. 
• For weightlifting she does multiple workouts to split squats, kettlebell deadlifts, reverse pulling, etc.  

Nutrition:

• Blake has a well balanced diet set which helps improve her gym body and gains.
• Her diet consists of eating lots of proteins, fruits, vegetables, and slow burning starches. 
• Blake also insists that as long as you eat healthy she does not recommend counting calories. 
• Along with not drinking alcohol, Lively advocates for hydration.

Mental Health Practices:

• Blake enjoys working out to get her mind off of any stress or anxiety.
• Lively lives by the 80/20 rule. This means that she eats clean 80% of the time and leaves 20% for indulgences. She feels like this method has helped her mental health grow stronger and made it easier to be disciplined.
• Blake likes to emphasize the importance of self-awareness for herself and her family. This practice gives her a different perspective on life, making her and her family more grateful of everyday life.

Brittany Mahomes

Fitness Routine:

• Britney began focusing on her fitness journey during her recent pregnancy.
• Aside from playing soccer she is now a personal trainer who focuses on weight lifting in the gym.
• She does workouts such as barbell hip thrust, lunges, squats, reverse leg raises etc.

Nutrition:

• Brittany likes to eat nourishing foods. 
• Both of her children have food allergies, so she tends to make and eat allergen free foods. 
• She enjoys eating rice bowls with chicken for protein. She also adds vegetables to the bowls.
• Brittany also enjoys foods like chicken kabobs and salads with tuna, veggies, and fruit. 
• An alternative way Brittany likes to get in her protein is by drinking OWYN’s protein shakes. 

Mental Health Practices:

• Brittany has been a very prominent figure in the public, especially since her husband Patrick Mahomes is a well known quarterback. She often struggles with the lack of privacy in the public and anxiety, and a way she copes is by having a large support system of family and friends to keep her grounded.
• In the world where social media has become a judge and jury, it can be easy for someone to listen to internet trolls. Therefore, Mahomes practices stepping away from social media to protect her peace.
• She also opens up about struggling with anxiety and other mental health issues. On her social media, she opened up about her coping mechanisms, and the biggest one is therapy. 

Serena Williams 

Fitness Routine:

• Serena’s workout routine aims to work on different parts of the body, she works on arms, core, legs, and lots of cardio. 
• When doing her weighted workouts she does 3×12 reps and progressively ups the weight.
• Playing tennis most importantly helps her get enough cardio needed and also helps tone her body.

Nutrition:

• Serena follows a vegan diet therefore her meals usually consist of fruits, vegetables, salads, brown rice, etc. 
• She also drinks green juices and protein shakes to help detox her body and stay on top of her gym gains. 
• Williams always makes sure to stay hydrated, drinking at least a gallon of water a day.
• Her daily eating habits include eating a hearty breakfast, along with supplements to stay energized throughout the day. Next, she indulges in a late morning snack which consists of a cheese-less vegetable sandwich. Lunch soon follows with salads of different variations and lemon juice. The penultimate meal consists of a grilled chicken with a healthy beverage. Lastly, a light and easy-to-digest dinner involves brown rice, salad, and lots of fresh cooked vegetables.

Mental Health Practices:

• Serena says that setting boundaries for herself helps her get what needs to be completed and also allows her to get enough rest, she says that once she prioritizes her main goals and finishes them she is able to rest with no stress. 
• Williams emphasizes the importance on putting herself first, “especially mentally” by having moments where she “shuts down”.
• A 27-year long professional career can take a toll on one’s physical and mental health. As Serena is seen as someone who consistently displays mental toughness, she continues to practice resiliency to grow through adversity.

Reese Witherspoon

Fitness Routine:

• Reese enjoys working out, but she really likes to be outdoors. 
• She likes to hike, walk, and run outside with her family for some adventurous cardio. 
• Reese starts off her workout routine with 30 minutes of cardio. 
• Her workouts start as early as 7:30 a.m., and she goes at least six days a week. 
• Her personal trainer George likes to incorporate weight training in her routine, and she even hikes with weights sometimes.
• One of her favorite forms of exercise is yoga, and she makes sure to add in stretching and foam rolling to prevent any injuries.

Nutrition:

• Reese likes to eat a lot of vegetables, and she enjoys putting them in her smoothies as well.
• Her favorite smoothie is a green smoothie, made with apples, pears, lemon juice, spinach, and romaine lettuce. 
• She makes sure to incorporate protein like fish and chicken in her diet, as well as whole grains to balance out her lunch or dinner. 
• Reese doesn’t limit herself to big meals, but opts for small, healthy meals and snacks to get her through the day.

Mental Health Practices:

• She is a very busy mom and book club starter, so she has to find time for herself when she can.
• In order to help her relax or have better results when working out, she likes to workout with her friends and family.
• Reese tends to worry, so she likes to destress with little pep talks and tricks to get her mind off of what is bothering her. 
• She really likes to take time to herself for self care by reading her favorite books alone in her room.

Maca Powder

Maca is made up of set of compounds called macamides that improve circulation allowing more nutrients and oxygen to be delivered to your muscles. Macamides can even balance hormone levels in women.

Turmeric

Turmeric contains bioactive compounds called curcumin that contain antioxidant properties that reduce the risk of chronic disease. It is also fantastic to spice up any dish.

Hemp Seeds

Hemp Seeds offer a generous serving of amino acids, and protein. They also provide an excellent source of Omega-3 fatty acids and antioxidants and can be used for vegetarian, vegan, raw, paleo, keto, and gluten-free diets.

Chlorella

Chlorella can contain up to 70% dry weight protein. It also one of few plant sources of vitamin B-12 and contains a generous serving of iron to prevent iron deficiency anemia.

Cacoa Nibs

Cacao is a powerful antioxidant and superfood with an amazing taste. This nutrient can be added to a variety of meals, snacks, and desserts to satisfy any sugar craving.

Goji Berries

These superfood berries are packed with Goji various antioxidants including, carotenoids, lycopene, lutein, polysaccharides, and phenolics.

Flax Seeds

Flax Seed consumption can increase your fiber intake by adding it to your cereal, pancakes, muffins, and yogurt. It is filled with essential fatty acids allowing you to stay full for longer.

Ginger

This nutrient contains antioxidants that can help reduce cell damage over time and inflammation. Ginger can also be used to reduce symptoms of nausea and help ease an upset stomach.

Spirulina

Spirulina is one of the most potent superfoods made from freshwater algae. One tablespoon has four grams of protein, iron for energy, potent antioxidant beta-carotene, and anti-inflammatory phycocyanin protein.

Chia Seeds

These seeds are naturally gluten-free and a great source of fiber and protein. Not to mention, they can last in your pantry for up to 5 years. Chia seeds provide antioxidants and up to 30% of your magnesium intake.

Dandelion Root

Dandelion root is a superfood that has long been used in Chinese Medicine to treat stomach and liver conditions. Today its properties contain to aid in the treatment of acne, eczema, high cholesterol, heartburn, gastrointestinal disorders, and diabetes by regulating blood sugar and water retention in men and women.

Benefits of Low-Impact Exercises for Joint Health

Low-impact exercises come with a range of benefits that go beyond simple joint relief:

• Strengthen Muscles: Strong muscles support joints, reducing strain and alleviating pain.
• Enhance Flexibility: Improved flexibility can help reduce joint stiffness, increasing the range of motion.
• Boost Circulation: Low-impact exercises promote better blood flow, which can help reduce inflammation in the joints.
• Improve Balance: Activities like Tai Chi and yoga can improve balance, reducing the risk of falls and injuries.

Tips for Exercising Safely with Joint Pain

• Listen to Your Body: Pay attention to any pain or discomfort, and modify exercises as needed. If something feels painful, stop immediately.
• Warm Up and Cool Down: A proper warm-up and cool-down routine can help prevent stiffness and reduce the risk of injury.
• Start Slow: Begin with short sessions and gradually increase the intensity or duration as your body adapts.
• Focus on Consistency: Regular movement is key to joint health, so aim for consistency over intensity.
• Consult a Professional: If you’re unsure where to start, consider consulting a physical therapist or fitness instructor specializing in joint-friendly exercise.

Swimming

Swimming is one of the best low-impact exercises for joint health. The buoyancy of water reduces stress on the joints, allowing you to move freely without impact. Swimming improves cardiovascular endurance, strengthens muscles, and enhances flexibility. For an added benefit, try water aerobics, which provides resistance to help build muscle around joints without added stress.

Tip: Many community pools offer water aerobics classes specifically for older adults, making it a social and enjoyable way to stay active.

Cycling or Stationary Biking

Cycling, whether on a stationary bike or outdoors, is a joint-friendly exercise that helps strengthen leg muscles, particularly around the knees. It’s great for cardiovascular health and improving range of motion in the hips and knees. Stationary biking allows you to adjust resistance, making it easy to start slow and gradually build up.

Tip: If you have balance concerns, a recumbent bike provides extra stability and can help reduce back strain.

Walking

Walking is a gentle, low-impact way to get moving that requires no equipment beyond supportive footwear. It strengthens leg muscles, improves cardiovascular health, and helps keep joints flexible. Walking on softer surfaces like grass or dirt trails can reduce impact even further, making it a great option for older adults with joint pain.

Tip: Start with short walks, gradually increasing your duration and pace as you feel comfortable.

Yoga

Yoga emphasizes gentle stretching and mindful movement, making it an ideal choice for older adults looking to protect their joints while building strength. Yoga improves balance, flexibility, and muscle tone, helping to stabilize joints and reduce pain. Many studios offer “gentle” or “senior” classes that are tailored to accommodate all levels of flexibility and strength.

Tip: If mobility is a concern, look for chair yoga classes, which offer joint-friendly stretches and exercises while seated.

Pilates

Pilates is a low-impact exercise focusing on core strength, alignment, and balance. This gentle form of exercise uses slow, controlled movements to engage muscles around the joints, offering support and stability. Pilates can improve posture, reduce joint strain, and enhance flexibility, making it a valuable addition to any exercise routine for joint health.

Tip: Beginners may want to start with a mat-based Pilates class or even a class that uses props, such as resistance bands, to modify movements.

Tai Chi

Tai Chi, an ancient Chinese practice, involves slow, deliberate movements that are gentle on the joints. Known as “meditation in motion,” Tai Chi improves balance, flexibility, and muscle strength. This exercise is especially helpful for older adults, as it can also enhance coordination and reduce the risk of falls.

Tip: Tai Chi classes are widely available in community centers and are a great way to stay active and meet others with similar goals.

Resistance Band Exercises

Resistance bands offer a low-impact way to build strength without straining the joints. They provide gentle resistance, allowing for controlled movement that can strengthen muscles surrounding the joints. Exercises like bicep curls, shoulder presses, and leg raises with resistance bands can support joint stability and improve mobility.

Tip: Start with a light resistance band and gradually increase the tension as your strength improves.

Elliptical Training

Elliptical machines provide a cardio workout without the jarring impact on joints often experienced during activities like jogging. The smooth, gliding motion of the elliptical strengthens leg muscles while promoting heart health and endurance. Many elliptical machines also offer handle grips for a full-body workout, engaging arms and shoulders.

Tip: Adjust the resistance and incline to a comfortable level and focus on maintaining a steady, gentle pace.

Seated Exercises

For older adults who experience significant joint pain, seated exercises can be a comfortable way to build strength and flexibility. Seated leg lifts, arm raises, and knee extensions are effective for improving joint mobility without putting pressure on sensitive joints. These exercises can be done with or without light weights, depending on comfort levels.

Tip: Adding ankle weights or small hand weights can increase the intensity as strength builds.

Standing Leg Lifts

Standing leg lifts target the muscles around the hips and knees, which are essential for joint stability. This exercise can help reduce joint pain by strengthening supporting muscles, making everyday activities like walking and climbing stairs easier. Use a chair or wall for support if needed, and perform slow, controlled lifts to avoid putting excess strain on the joints.

How to Perform:

• Stand next to a chair or wall for balance.
• Lift one leg to the side, keeping it straight and controlled.
• Lower the leg back down, then repeat on the other side.

Tip: Aim for 10-15 repetitions per leg and avoid swinging the leg to prevent unnecessary strain on the hips.

Low-impact exercises are excellent choices for older adults looking to improve joint health, reduce pain, and enhance mobility. Activities like swimming, Tai Chi, and resistance band exercises provide gentle, effective ways to strengthen the body without straining sensitive joints. By incorporating these exercises into your routine, you can improve flexibility, reduce joint discomfort, and boost your overall quality of life. Start slow, stay consistent, and enjoy the benefits of better joint health!

• Heart Disease: Exercise helps lower many cardiovascular risk factors, including lowering blood pressure, weight, and raising high-density lipoprotein or “good cholesterol”. Read our article about a healthy lifestyle’s impact on heart disease here. 

• Type 2 Diabetes: In a study posted in the Diabetes Care journal, both 150 minutes of physical activity each week and weight loss of 5-7%, was found to reduce the progression of impaired glucose tolerance to type 2 diabetes by 58%.

• Osteoporosis  Exercise reduces osteoporosis because it reduces the rate of bone loss, which significantly lowers the chance of fractures. Weight-bearing exercises should be used when trying to prevent or alleviate osteoporosis because moving against gravity strengthens bones. Also, exercises focused on improving balance prove to be beneficial since they lower the likelihood of falling and injury.

• Certain Cancers: According to a study by the National Cancer Institute, certain cancers such as esophageal, lung, kidney, colon, bladder, breast cancer, etc. were associated with a 7% lower risk for active people than in sedentary individuals. Read our article about the link between fat and cancer here. 

• Obesity:  Obesity is a pressing issue in our country today, with an annual report in 2019 finding that 30% of the population is obese, and it is only set to increase. Physical activity can return a person back to a healthy body weight by increasing total energy expenditure as well as metabolic rate.

• High blood Pressure: High blood pressure is lowered through physical activity simply by the fact that exercise makes the heart stronger, which allows it to pump blood with less effort. Since there is less effort, or force, on the arteries, there is a decrease in blood pressure. Read our article about foods that reduce blood pressure here. 

• Arthritis: Physical activity can alleviate pain associated with arthritis because it increases a person’s flexibility, joint mobility, and strength. These advantages improve joint pain and inflammation, both characteristics of arthritis. Often, physical activity is a preferred treatment option for those suffering from the condition. 

• Asthma: Usually, physical activity is thought to be avoided or limited in individuals with asthma, but it can actually reduce symptoms! Exercise increases lung capacity, promotes blood flow to the lungs and heart, and decreases airway inflammation, all of which make asthma interfere less with daily activities. 

• Depression: Exercise is known to release endorphins; however, it also releases growth factors, which cause nerve cells to grow and make new connections. Growth, especially in the hippocampus, reduces the risk of depression, as it is observed that this region is smaller in those with depression. For more information, read our article about exercise and depression here. 

• Dementia: Regular physical activity has been shown to reduce the risk of dementia by 30% according to the combination of 11 separate studies by the Alzheimer’s Society. This is due to exercise notably improving cognitive function and memory. 

There are a thousand different brightly colored powders that promise to give you all the energy you need. But pre-workouts aren’t regulated and can have some sketchy ingredients in them. Don’t worry, though, there are many natural ways to get enough energy to perform at max. These quick solutions will give you enough energy to last you through your workout, without requiring you to surrender more than 5 minutes of sleep time to prepare.

Coffee

Get back to basics with one of the simplest, healthiest, and most effective energy drinks on the planet. A cup of black coffee 30 minutes before your workout will deliver enough caffeine to stay focused and motivated through your routine. Make your own iced coffee if you want something quicker to drink.

Matcha

Matcha is another quick and natural source of caffeine that will make you get out of bed and to the gym. In addition the caffeine, it is full of the amino acid L-theanine. L-theanine increases alpha brain waves, which relieve stress and promote relaxation. You don’t even need to boil water for matcha, you can just mix the powder with cold water if you are pressed for time.

Banana

Want to go to the gym before you eat breakfast, but don’t want to deal with a grumbling stomach? A banana is an ideal pre-workout snack. At 100 calories, it is enough to fill you up for an hour and delivers enough energy to push through. Bananas also help keep blood sugar levels stable during strenuous exercise.

Avocado Toast

With avocado toast, you really can have it all. Well, all of the macronutrients you need to get going for a workout. Avocado toast takes about 3 minutes to make and has a serving of fruit, healthy fat, protein, and carbs. Talk about the total package.

70% Dark Chocolate Bar 

Dark chocolate might be too little rich first thing in the morning, but it totally works to give you a boost before an afternoon workout. Cocoa acts like a stimulant, as it contains caffeine and theobromine, two natural sources of energy. The antioxidants in dark chocolate also cause the arteries to relax and improve blood flow. So maybe those who are coo-coo for cacao might even want to eat a bit before their morning workout!

Hardboiled egg

What is highly filling, has 6 grams of protein, Vitamin D, Omega 3 Fatty Acids, and is smaller than your car key? A hardboiled egg! Make a batch of these bad boys before you go to bed and have a ready-to-go snack that will help keep you full during cardio without taking up too much room in your stomach.

Ginger Tea

Spice up your pre-workout with ginger tea or kombucha. Ginger increases bile secretion and stimulates the activity of pancreatic lipase. These two reactions cause an increase in metabolism and facilitate energy expenditure, making this a perfect pairing with one of the quick snacks to get your workout going.

Lemon Water

The reason most of us feel so tired and groggy when we wake up is because we are dehydrated. Think about it: if you went 8 hours without water during the day you’d be dying of thirst! Same is true when you wake up. Drink a couple of glasses of water to revitalize yourself before you go to the gym. Make it lemon water for even more energizing and mood enhancing effects.

Coconut Water

If you love the taste of coconut, then coconut water is another viable option to get you properly hydrated for your morning workout. Coconut water contains potassium, which will prevent muscle cramps and keep you from getting dehydrated. It also has electrolytes that work in the same way as a sports drink (but without the extra sugar).

B12 Vitamins

Look at the ingredient label on any pre-workout and you will find a bunch of B Vitamins wedged in between chemicals and artificial sweeteners. Why not keep the good stuff and ditch the bad? B Vitamins, especially B12, are essential for breaking glucose found in food into ATP. Vitamin B supplements aren’t necessary if you eat a balanced diet, but can be helpful if you are still working out the kinks in your nutritional regiment.

At the end of the day (or the beginning, in this case), a cup of coffee, a couple hardboiled eggs, and a B12 vitamin will be more than enough to get you motivated and energized for your morning workout.

CDC Safety Tips

Try to keep the smoke outside 

It’s good to have a room that is completely closed off from any air coming from outside. The CDC recommends that that specific room also has an air cleaner or filter to keep the air clear of smoke. There are even tutorials on do-it-yourself box fan filters for in instances where someone does not have one!

Reduce the amount of smoke you are being exposed to

The CDC recommends wearing a respirator to filter out any smoke that is being breathed in. They also state to make sure that your air conditioning system has the right filters to catch any fine smoke particles; if you do not, make sure the air conditioning system is recirculating the air already inside, or close intake damper meant for outdoors.

Stay alert and keep track of the fires around your area

Keep track of the news and any update alerts pertaining to the wildfires like Emergency Alert System (EAS) and National Oceanic and Atmospheric Administration (NOAA) Weather radio. Any news can help you prepare better for emergencies.

Be attentive to any health symptoms

It’s important to keep yourself and anyone with you safe if they have asthma, pregnancy, chronic obstructive pulmonary disease, and heart disease. The smoke can make their conditions worse and put them more at risk.

Be prepared for power outages

Power outages can occur long-term, especially if the fires are large. In this case, try to prevent carbon monoxide poisoning, always have emergency food around, safe drinking water, and make sure everyone is away from any power line hazards.

Have an evacuation plan

If your area is prone to have any type of wildfires or natural disasters, always have a disaster plan and practice it. This preparation method can help everyone around you know what to do in the occurrence of a disaster and help them move quickly. Not only that, but the more prepared everyone is, the fewer risks everyone has to take. 

American Red Cross Safety Tips

Do not add-on to indoor pollution

Indoor pollution counts as candles, fireplaces, and gas stoves. You wanna make sure the air your breathing is as filtered as possible to decrease your health and safety risks, since outdoors already has smoke.

Know your pets and animals can get affected as well

Pets can suffer from health problems from the smoke just as people can. It is also best to keep them in one room, so if there is a need to evacuate, it will be easier to take them and quickly evacuate.

What to do if you are trapped outdoors

If you are trapped outdoors, look for shelter in an area that is cleared or around a bed of rocks. Cover your body with soil, lying flat and facing down. To avoid damaging your lungs and inhaling smoke, breathe the air that is closest to the ground.

Do not return home until it is safe

It is important to get the “okay” from officials before returning home. When it is safe to do so, inspect the roof of your home and extinguish any sparks and embers that were left from the wildfires. Even after time has passed, it is recommended to recheck for smoke and sparks around the home and anything that can cause fires. Remember to check the attics.

Packed with antioxidants. Antioxidants are important for the overall feeling of well being. Elderberries contain the most effective antioxidants compared to many other antioxidant sources, so these little berries definitely pack a punch.

Packed with vitamins. In 100 grams of berries, there is 60% of your recommended daily vitamin C intake. 

Boosts immune system function. The high vitamin C content aids in strengthening your immune system, so make sure to stock up during flu season.

May help with headaches. Some herbalists believe that elderberries are good for natural headache and fever relief. 

Good for prenatal health. Women that are pregnant, or planning on it in the near future should consider adding elderberries to their diet because they have a high folate content. Folate is extremely important for those experience rapid growth and/or increased energy requirements, both of which are true for pregnant women. Folate is important because it is a key nutrient needed in order for your body to produce new DNA (or RNA). 

Can be used to treat acne. A study found that elderberries contain a high amount of flavonoids helps to treat acne and other skin conditions, especially those caused by free radicals. 

Contain anti-viral properties. The anti-viral properties of elderberries allow them to be an effective remedy against colds and influenza. They have been said to reduce the discomfort of symptoms associated with influenza. It can even lessen the duration of colds and influenza.

Packed with fiber. The large amount of fiber in elderberries is helpful in preventing and treating constipation. 

Reduced cholesterol and cardiovascular disease risks. The high level of fiber that is found in the elderberries has been found to reduce the levels of circulating cholesterol, which is a huge predetermining factor in cardiovascular disease in a study by Phytotherapy Research.

Reduces blood pressure. The same study by the Phytotherapy Research group also found that elderberries can relax the arterial pressure causing blood pressure to be lowered. 

Before we give you the list, we want to preface it with the fact that being active throughout the day and working out will aid your sleeping patterns. Also, we would like to explain that tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It plays a vital role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep. It is also what makes you sleepy after Thanksgiving turkey!

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Edamame: one cup of soybeans has over 122% of your daily of tryptophan.  Edamame is also the healthiest and freshest way to eat soy.

• Halibut: is a fish that is rich in B6, a natural sleep aid. B6 can also help relieve leg cramps because it induces the production of serotonin.

• Miso: the amino acids in miso (fermented soybeans) boost the body’s production of melatonin, which is a natural sleep inducer.

• Flax Seeds: when it’s sadness or worry that is keeping you up at night, sprinkle a couple tablespoons of flax seeds on your meal at night, its high in omega 3 fatty acids, which affect the brain as natural mood lifters.

• Oatmeal: a rich source of melatonin, which natural causes sleepiness, coupled with the warmth, leads to a goods nights rest!

• Warm Milk: not just a myth! The calcium in the milk helps the brain absorb the tryptophan also found in milk. Plus, psychologically, most of us remember this as a childhood bedtime drink.

• Greek Yogurt: the protein in greek yogurt stabilizes your blood sugar and suppresses your appetite during the night. The calcium aids in stress reduction, which allows you to calm down and recover from your day- leading to a better night’s rest.

• Hard Boiled Egg: the protein in the egg will keep you full all night because the digestion of protein is long and slow.

• Almonds: a good source of magnesium, which helps the muscles in your body to slow down and relax. As soon as your muscles relax, so does your brain- which means sleep! Almonds also contain a protein which stabilizes blood sugar, leading to more restful sleep.

• Chamomile Tea: this tea has been used for centuries as a natural sleep-aid because of its widely known soothing effects on anxiety.

The two key nutrients when it comes to healthy bones are: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.

• Yogurt: This is probably the only time we will recommend regular yogurt over Greek yogurt, because it contains more Calcium and Vitamin D- 30% of Calcium’s daily recommended value and 40% of Vitamin D’s daily recommended value.
• Milk: Adults up to age 50 need 1,000 milligrams per day. Beginning at age 51, women need 1,200 milligrams every day, and when men hit 71, they need to hit that mark, too. The pop star of calcium sources is undoubtedly milk. A single 8-ounce cup of milk, whether skim, low-fat, or whole, has 300 milligrams of calcium.
• Sardines: These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Eating 3 ounces of canned sardines delivers a little more calcium than a cup of milk. They are great on salads!
• Salmon: Salmon is full of heart-healthy omega-3 fatty acids, but a 3-ounce piece of this pink fleshed fish contains more than 100% of your vitamin D. So eat up for your heart and your bones. Fish oil supplements have also been shown to reduce bone loss in women and may help prevent osteoporosis.
• Collard Greens: This southern cooking favorite is a leafy green that’s packed with calcium. One cup of cooked collards contains more than 25% of your daily calcium or about 200 milligrams.

• Cheese: This one should be enjoyed in moderation… Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium.
• Spinach: This veggie is a great option if you don’t eat dairy products, because  one cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.
• Tuna: this fatty fish is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. 
• Tofu: Half a cup of calcium-enriched tofu contains over 400 milligrams of calcium. Soy milk is usually fortified with 300 milligrams of calcium per cup. Soy has other bone-building benefits, too. New research suggests plant-based chemicals called isoflavones strengthen bone.

• Nuts:Peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.

Fitness expert Samir Becic highlights the importance of setting a positive example of nutrition and fitness, especially in the face of America’s persistently rising rates of childhood obesity and type 2 diabetes. “Having good role models is part of the solution to ending the epidemic,” he emphasizes. The men on this list deserve recognition for showcasing their dedication to fitness and nutrition. By continuing to discuss these topics in interviews and promoting a healthy lifestyle on social media, they contribute to the well-being of American youth. Congratulations to all the gentlemen on this list—keep being outstanding role models for your fans!

In collaboration with Samir Becic, HFR has meticulously ranked the fittest male singers by analyzing a wide range of factors. Through interviews, research, and Samir’s two decades of experience in the field, this list celebrates artists who exemplify fitness as a way of life. Their commitment to personal growth serves as an inspiration that extends far beyond their music, leaving a lasting impact on those who look up to them.

For the first time since we started our rankings a decade ago, we have incorporated a vital component: mental health. Recognizing its significant influence on overall well-being, we have taken into account the mental health aspect while crafting this prestigious list. Particularly noteworthy is the fact that 1 in 5 Americans suffers from mental health illness, making it imperative to address this crucial aspect of health.

Here’s our list of the fittest male singers of 2024 in alphabetical order:

Justin Bieber 

Fitness:

• Bieber exercises five days out of the week for nearly 45 minutes each time.
• He typically does a three-day split: back and tris one day, chest and bis another, and finally legs and shoulders. They target their abs every other workout.
• If Bieber works his back and triceps on a specific day, a combination for their workout may be wide-grip pull ups with a lying triceps extension, wide-grip rows with a cable pushdown, and a dumbbell row with a pushup. They usually do 3 to 4 sets of 8 to 12 reps for each exercise which amounts to around 9 to 12 sets per muscle group per workout, and he says they change exercises about every two to three weeks.

Nutrition:

• Justin is always up for a hefty, all-around morning meal. If he has a gig that night, he needs to get going on the go-juice. His breakfast injects eggs, an avocado, bacon and a slice of gluten-free bread. His avocado is in slices, not mashed or whipped into a guac.
• Although he could splurge on a gluten-free spaghetti sauce, Justin’s real-life lunch is avocado toast.
• One of Justin’s favorite meals is sushi. Justin usually orders a mixture of sushi rolls and sashimi. He once ordered sushi rolls, avocado rolls, and different types of sashimi: salmon, white fish, and tuna. Justin even likes cooked fish. He orders salmon when eating at a restaurant.

Mental Health:

• One thing that appears to be of benefit to Justin Bieber’s mental health is a stress-management technique by the name of “Havening”. It’s used by Justin Bieber’s health coach. She says, “Havening is a psycho sensory technique that actually elevates the feel-good chemicals in your brain on demand. How Justin does this is he rubs his head and his face, but everyone has their own way of self-soothing.”

Jason Derulo

Fitness:

• To maintain his packed routine of rehearsals and shows, the vocalist informed Insider that it’s vital to stay in shape, so he does a combination of cardio and weight-training exercises, including exercises that target his core.
• According to Derulo, his go-to moves for carved abs and an iron core are L-sit pull-ups, weighted sit-ups, and seated rows.
• Even on tour, Derulo aims to get to the gym 5 to 6 days a week. He usually goes for an hour in the morning and 45 minutes in the evening.

Nutrition:

• As far as what he consumes, Derulo said he consumes anywhere from 2,100 to 3,300 calories daily and keeps to a “structured eating plan,” which contains nutritious complete meals such as eggs, meat, and vegetables.
• Derulo also intermittent fasts, skipping breakfast, and having two meals a day.
• Derulo tries to eat a good amount of protein and regularly drinks Treo which tastes great, keeps him hydrated, and limits his sugar intake. 
• Derulo is a co-owner and ambassador for Treo flavored birch waters.
• Jason stocks his fridge in a way so he can’t really mess up his regimen.
• First Derulo will have bone broth with veggies and legumes, and then later he will have grilled salmon or chicken and veggies.
• Starting in 2020, Derulo made famous his “Milli Meals:” excessive dishes and desserts he would cook up and reveal on TikTok anytime his fan count rose a million.
• Jason believes everything can be enjoyed in moderation. His diet sticks to healthy whole foods, he doesn’t like to schedule cheat meals or cheat days. If something calls to him, he’ll just eat it.

Mental Health Practices: 

• In 2012, Derulo broke his neck in an accident during tour rehearsals. He said that could have easily ended his whole career but instead he utilized that recovery time to just work his butt off and ended up making his most successful album.
• Derulo was born into his hive and works with his brother and about four or five of his cousins. One is his tour manager, one is his road manager, one is his stylist, one is his assistant, and one is his co-writer. He explains that it is really rewarding getting to work with his family.

Sam Hunt

Fitness:

• He grew up in an active environment and continues to do so. 
• Prior to his singing days, Hunt played football in high school and eventually as quarterback at the University of Alabama when he entered college. 
• He works out at home and prefers getting active with his friends. 
• He shares, “I’d play football if it was easier to run up a game of football, but it’s a whole lot easier to find a basketball game at a YMCA.”
• Sam Hunt competes in fitness races and also teaches fitness classes to help others reach their goals through personal training. 

Nutrition:

• He is on a diet called the carnivore diet. 
• He often checks his cholesterol levels.
• Sam actually uses some special muscle supplements which give his body a boost.
• Sam Hunt’s favorite food is steak so he eats it pretty often to get his protein intake. 

Mental Health Practices: 

• Being a musician was not part of his initial career plans, but it found its way to his life. He states that “picking up a guitar brought a lot of balance into my life.” 
• Sam Hunts explains that he loves to spend time with his family whenever he can because they bring so much peace and happiness to his life. 
• After Hunt was found guilty of his DUI charge back in 2021, he has cut back majorly from drinking .

Nick Jonas

Fitness: 

• His trainer, Gregg Miele, reveals that Jonas does intense circuit-training – from varied pull ups to overhead presses that all tackle different muscle groups- followed by cardio.
• He consults his doctor throughout his health journey. 
• He has been trying Hot Yoga with his wife and cardio as additional training methods.
• His workout routine consists of Monday and Fridays are push days. Tuesdays and Saturdays are pull dyas, Wednesday and Sundays are leg days while Thursdays are dedicated to cardio or just a simple off day. 

Nutrition: 

• In terms of diet, he consumes lean protein and limits carb intake.
• Recently, Jonas increased the number of calories he consumes, concentrating on protein, which entails eating an omelet, vegetables, fruit, cashew cheese, and turkey for breakfast; later he opts for more lean protein and vegetables.
• Breakfast: 1 egg and 3 egg whites with sauteed spinach and mushrooms. In addition, ½ cups of oatmeal and 1 tablespoon of coconut oil. 
• Lunch: A turkey sandwich which includes 4 ounces sliced turkey, 2 slices of bread, spinach, tomato, mustard, and 2 slices of cheese.
• Afternoon snack: 1 ounce of almonds and 1 cup of baby carrots.
• Dinner: 4 punches of buffalo burger, 1 cup of sweet potatoes, and a side salad with 2 tablespoons of vinaigrette.

Mental Health Practices: 

• Despite initial concerns after being diagnosed with type I diabetes at age 13, Jonas does not let his condition dictate his life. 
• Over the past decade, he has redefined his career and health by being an active role model in the community. 
• Jonas recently launched Beyond Type I, a non-profit organization, that informs new diabetics about the disease and guides them through appropriate lifestyle accommodations. 
• When it comes to personal initiatives, he is very aware of his condition and stays in shape to excel at what he enjoys doing -singing and performing.

Adam Levine

Fitness:

• Levine makes time to workout about 6 days a week no matter what. 
• He approaches exercise in a dynamic way by keeping things fresh and engaging. 
• One of his trainers, Harley Pasternak, reveals that Levine gets bored easily so they often change up the circuit training design and make sure it’s doable even when he’s on tour or does not have access to the gym.
• Additionally, he does yoga to complement his strength training.
• Mondays, Levine focuses on Yoga and strength training. 
• On Tuesdays, Adam does Pilates.
• On Wednesdays Adam does a cardio sculpt.
• Strength training is designated to Thursdays.
• Adam then repeats Yoga and strength training on Fridays.  
• Saturday and Sundays are his stretch and rest days. 

Nutrition:

• Adam is a self-proclaimed half vegan.
• He focuses on eating clean and healthy. 
• He avoids dairy and focuses on staying hydrated throughout the day.
• For breakfast, Adam typically eats egg whites with spinach and greek yogurt along with a cup of coffee.
• For lunch, Levine eats salmon with vegetables and sweet potatoes.
• For dinner, he typically enjoys a whole wheat pasta with vegetables, 
• Adam also takes supplements such as superfood shakes and melatonin to help him sleep. 

Mental Health Practices:

• Levine thinks he’s checked into inpatient and outpatient psychiatric facilities “probably 15 times,” and he admitted that his troubles had taken their toll on his family.
• With a group of caring people around him that includes his college professors, mental health professionals, and his family, particularly Hannah, whom he calls his biggest supporter, Levine has a solid support system.
• Adam explains he feels very lucky to have found yoga. The experience with it is so unique and so personal to each and every individual that he has been sort of hesitant to share what it is to him. This time around, though, he thought he’d put it out there to whoever’s listening.

Bruno Mars

Fitness:

• Bruno’s workout mostly consists of dance moves and a dancing routine for an hour or 2 maybe. He loves to dance so much and he really even has shown his love to dance workouts like Zumba for fitness on his many Twitter’s posts.
• Bruno Mars has a love for abs workout, core workout, too, and often posted in his social media account that he likes to do it too. So he too trains for abs in his daily workout routine.
• Mars likes to lift and train his body four to five days a week. 

Nutrition:

• Bruno Mars’ diet plan includes the consumption of protein, carbs, low-fats, good fats, and other essential nutrients.
• To stay healthy and hydrated, he drinks a lot of water when the sun is out.
• For breakfast Bruno eats either oatmeal with toast or an egg omelet along with bacon and juice.
• Lunch consists of a chicken breast, rice and vegetables.
• Dinner is typically beef steak, salad, vegetables and rice.’
• Snacks consist of almonds, juice and fruits. 

Mental Health Practices:

• Maintaining a balanced diet, getting enough sleep, and avoiding excessive use of substances like alcohol or drugs has contributed to Mars mental well-being.
• Practices like mindfulness and meditation helped Bruno manage stress and promote overall well-being.
• Many people, including Bruno Mars, find benefit in talking to mental health professionals to address and manage their emotions, stress, and other challenges.
• Engaging in creative activities, whether it’s through music is very therapeutic for Bruno Mars

Shawn Mendes

Fitness:

• Mendes focuses most of his workouts on cardio.
• He’s been incorporating cardio into his routine with interval training for either the treadmill, biking, or water rowing. He keeps his pace from 50% to 75%, and he never goes below 50% even when he is tired.
• Mendes goes to the gym in the morning five times a week.
• On Mondays, he focuses on legs and cardio.
• Tuesdays are dedicated to chest and cardio.
• Wednesdays are for back and cardio.
• Thursdays he does shoulders and cardio.
• Fridays are focused on arms and cardio. 

Nutrition:

• Since Mendes is very active, he gets away with eating carbs such as cereal and chocolate chip cookies.
• Mendes enjoys balanced meals such as eggs, chicken, fish, and vegetables.
• His snacks often include fruits and nuts. 
• Mendes typically drinks at least a gallon of water every day. 
• For breakfast he enjoys an omelet, oatmeal and juice.
• For lunch he eats steak, potatoes, and an avocado.
• For dinner, he eats almonds, fish and quinoa.
• Mendes also takes supplements such as multivitamin, liquid minerals, and protein shakes. 

Mental Health Practices: 

• When things become “overwhelming” for Mendes, he shared that he takes the time to recuperate and go into nature, two things that alter his life when he’s having horrible anxiety.
• Mendes retracted himself from his Wonder tour last summer, only one week in, to take care of his mental health.
• Mendes has been in ample therapy, utilized others as his support and set personal limits.

Harry Styles

Fitness:

• Cardiovascular exercises and strength training make up a large part of Harry’s workouts to give him energy and stamina for his many concerts.
• Harry executes two such workouts per session such as a lower-body and upper-body workout breakdown. The routine usually remains two workouts, but it’s changed periodically so Harry doesn’t know what’s coming and his body doesn’t become complacent and challenged.
• To work out his upper-body, he does sets of three for 10 to 15 repetitions, resting 30 seconds between sets. He does different exercises each workout. For example, he does two chest exercises, a back exercise, and two bicep exercises one day and works out with free weights and machines on a different day.
• His lower-body fitness routine consists of three sets, 10-15 reps, and 30 second rests, chosen from exercises such as:  lat pulldown, one-Arm dumbbell rows, cable rows, and bent over row.
• Harry exercises five to six days a week most of the time.
• While he loves hitting the gym for indoor workouts, he’s explained that it’s important for him to also get outdoors and take advantage of nature, to support his healthy lifestyle. 
• Harry has always been an active promoter of meditation and yoga as a form of relieving stress and adding calm to your life.

Nutrition:

• Styles has taken on a vegetarian diet and once in a while, goes as far as six-day liquid cleanses.
• It seems his diet has been a focus for years, and he likes to experiment and see what works.
• He reported drinking black coffee with coconut oil and butter in it. The drink was high in fat, so he wasn’t hungry.

Mental Health Practices: 

• Harry Styles prioritizes mental health and well-being through daily meditation, therapy, and mindfulness techniques.
• Self-care is critical for him both physically and mentally, particularly while on tour, and he takes this very seriously. This includes getting sufficient sleep and also getting IV injections of nutrients
• For overall well-being, he includes into his daily routine exercise, relaxation, and a primarily plant-based diet.

Justin Timberlake

Fitness: 

• In a 2011 Playboy interview, Timberlake shares that if given the choice, he’d choose to be more toned than muscular. A review of his physique over the years demonstrates that he is a testament of this preference. 
• He stays active by hitting the gym and dancing, which is his long-time passion since his early singing days. 
• Going outdoors to snowboard and/or play basketball are only some of the few things he enjoys doing. 
• As the husband of Jessica Biel, who we ranked as one of America’s fittest actresses, they are usually photographed spending time exercising together. They utilize the outdoors by going on jogs and bringing their dogs along on hikes. 
• While he doesn’t workout every single day, Timberlake aims to complete 5 exercise days throughout the week.

Nutrition: 

• He diets accordingly, but never to the extreme. 
• One of the things he’s omitted from his diet is high-carb beer, which provides unnecessary calories. 
• On being successful in terms of health and career, Timberlake says, “I’ve done well, but the reason is pretty simple: I’ve worked my a** off. Anything I’ve done well has taken many, many hours of preparation.” His dedication and perseverance have certainly paid off.

Mental Health Practices:

• Fortunately, despite facing challenges with his OCD and ADD, Timberlake claims that he nonetheless loves performing for his fans. So while he must deal with it, he does not let it prevent him from living.
• Timberlake has used his platform to spread awareness of OCD and ADD disorders to spread light on the situation and showcasing the strength of the human spirit.
• Music and laughter have always helped Justin cope with his disabilities.
• His family has always supported and encouraged Justin throughout his life which has helped him throughout his mental health journey.

Usher 

Fitness:

• He stretches for 10 minutes before and after every workout 
• Usher enjoys endurance cardio such as biking and swimming. 
• He uses a combination of Pilates, yoga, and massage to prepare his body for his dance moves.
• For speed and agility, he practices boxing and break dancing; for strength and endurance, he lifts weights and goes running.
• He developed a pattern in which he alternated between running, swimming, and cycling, the treasured “three per day,” and included a fourth portion, sparring with boxers such as Leonard at the boxing club.

Nutrition:

• Usher maintains his diet by having 5-6 portioned meals per day and indulging in moderation. 
• The five to six small meals Usher used to eat a day often included fish, blueberries and pistachios.
• Usher banished carbs by adopting Dr. Gundry’s “Matrix” diet, which demands a very careful and specific eating routine.
• Usher hired Chef Shay to prepare and cook his meals throughout the day.

Mental Health Practices: 

• ​​Usher elevates his devotion to mental health by bookending his weeks with his therapist, and maintaining a daily meditation practice.
• Consistently repeating affirmations in front of a mirror boots Usher’s confidence before he takes the stage. Repeating affirmations to yourself in front of a mirror is a simple way to ward off imposter syndrome, says Dora Kamau, a mindfulness and meditation teacher at Headspace. The practice involves “looking at the evidence, looking at the impact” you’ve made, and telling yourself that you’re in the position you’re in for a reason.
• Usher makes exercising a priority and eats a healthy diet and puts in his time with his partner of four years and his four children as motivation.

We all enjoy indulging sometimes, but when we are aiming at living healthy lifestyles, fatty and high caloric foods should be kept at a minimum. This is why Health Fitness Revolution found healthy alternatives that taste just as good as their unhealthy counterparts! Here are 10 Simple and Healthy Food Substitutes to use in your cooking:

•  Greek Yogurt Instead of Sour Cream: Almost any recipe that calls for sour cream can be made with Greek yogurt instead. Sour cream adds a shot of saturated fat to otherwise heart-healthy meals. To cut out that excess fat without sacrificing taste or texture, swap the sour cream with no-fat Greek yogurt—one of the world’s healthiest foods.

• Popcorn Instead of Chips: Popcorn has 93% less saturated fat than chips and more than three times the fiber.

• Quinoa Instead of Rice: Quinoa is a South American seed that serves as a tasty and healthful stand-in for rice or couscous. One cup of cooked quinoa has 15% fewer carbohydrates and 60% more protein than a comparable amount of brown rice; because it also has 25% more fiber, it can help lower blood cholesterol.

• Coconut water Instead of Energy Drinks: Coconut water has 65% less sugar, has potassium, magnesium, and natural electrolytes!

• Ground Turkey Instead of Ground Beef: Red meat is a source of both saturated fat and dietary cholesterol — two of the main sources of blood cholesterol. Ground turkey contains half the saturated fat of 85% lean ground beef, and it can be substituted easily for beef in most recipes.

• Olive Oil Spread Instead of Butter: One tablespoon of butter contains more than 7 grams of saturated fat—that’s more than a third of the recommended daily value.  Vegetable fat is healthier for the body in general.

• Vinegar and Lemon Juice Instead of Salad Dressing: As everyone knows by now, drenching a salad in high-fat salad dressing is like smoking cigarettes while jogging: It totally defeats the purpose. A low-fat alternative for lower cholesterol is drizzling your salad with balsamic vinegar and lemon juice.

• Edamame and Nuts Instead of Cheese and Crackers:  as a snack, skip the crackers and cheese, which are sky-high in saturated fat. Instead, put out some almonds, which have been shown to lower LDL, and edamame, the boiled baby soybeans that are low in saturated fat and one cup contains about 25 grams of soy protein.

• Red Wine Instead of Cocktails: Switch to red wine; it has about a tenth of the carbohydrates of a margarita, and you’ll also get antioxidants such as flavonoids that are believed to lower LDL and boost HDL. Given the risks of alcohol, however, the American Heart Association recommends that you limit your daily intake to two glasses (for men) or one glass (for women).

• Walnuts Instead of Croutons:  Carbohydrates can cause high levels of bad cholesterol. For a healthier salad, replace your carbo-laden croutons with walnuts, which are high in polyunsaturated fat — which lowers bad cholesterol and boosts good cholesterol.
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The Fit Men Movement Podcast

The Fit Men Movement Podcast is a great resource for men who are looking to improve their health and fitness. Hosted by Kevin Torres and Luis Diaz, this podcast covers a range of topics related to men’s health, including nutrition, exercise, and personal development. Kevin and Luis are both experienced fitness professionals and bring a wealth of knowledge and expertise to each episode. They provide practical tips and advice for men looking to live a healthier and more fulfilling life, making this podcast a must-listen for anyone looking to improve their overall well-being.

The Model Health Show

The Model Health Show is a popular podcast hosted by Shawn Stevenson, a bestselling author and health expert. The show covers a wide range of topics related to health and wellness, including nutrition, fitness, sleep, stress management, and more. Shawn shares insights from his own experience and interviews with top experts in the field to provide practical and actionable advice for listeners. The show is known for its engaging and informative content, as well as its focus on evidence-based research and strategies for improving overall health and well-being.

The Art of Manliness

The Art of Manliness podcast is a popular show that aims to help men become better versions of themselves. Hosted by Brett McKay, the podcast covers a wide range of topics, including health and wellness, fitness, personal development, and relationships. The show’s focus on masculinity makes it a valuable resource for men who are looking to improve their physical and mental health, as well as their overall well-being. With expert guests and engaging discussions, The Art of Manliness offers actionable tips and advice that can help men lead more fulfilling and healthy lives.

The Tim Ferriss Show

The Tim Ferriss Show is a popular podcast hosted by Tim Ferriss, an entrepreneur, author, and investor. The show features interviews with successful individuals from various fields, including health and wellness experts. In each episode, Ferriss delves deep into the guest’s personal and professional life, exploring their habits, routines, and strategies for success. The podcast covers a range of topics related to health and wellness, including nutrition, fitness, and mental health. Ferriss also shares his own personal experiences and insights, making the show a valuable resource for men looking to improve their health and overall wellbeing.

The Joe Rogan Experience

The Joe Rogan Experience is one of the most popular podcasts in the world, with millions of listeners tuning in to hear Joe Rogan’s conversations with guests from a variety of industries. While the show covers many topics, it often delves into health and wellness, fitness, and nutrition. Joe Rogan is known for his commitment to personal fitness and often discusses his own workout routines, as well as interviewing guests who are experts in these areas. Whether you’re looking for tips on how to improve your own fitness, or just want to hear interesting conversations on health-related topics, The Joe Rogan Experience is a must-listen podcast for men interested in wellness.

The Fit Dad Nation Podcast 

The Fit Dad Nation Podcast, hosted by Steve Roy, is an excellent resource for fathers who want to prioritize their health and fitness. Roy covers a range of topics, from nutrition and exercise to mindset and motivation, providing practical tips and advice for busy dads. The podcast also features interviews with experts in the field of health and wellness, as well as inspiring stories from other dads who have successfully transformed their health and fitness. If you’re a dad who wants to lead by example and live a healthy, active lifestyle, the Fit Dad Nation Podcast is a must-listen.

Mind Pump: Raw Fitness Truth

Mind Pump: Raw Fitness Truth is a popular podcast hosted by Sal Di Stefano, Adam Schafer, and Justin Andrews, who are all experienced personal trainers and fitness experts. The podcast covers a wide range of topics related to fitness, nutrition, and wellness, including strength training, fat loss, muscle building, and more. The hosts are known for their no-nonsense approach and evidence-based advice, making this podcast a valuable resource for men looking to improve their health and fitness. The podcast also features interviews with other experts in the fitness industry, providing listeners with a diverse range of perspectives and insights.

The Men’s Health Podcast

The Men’s Health Podcast is a go-to resource for men seeking guidance on all aspects of health and wellness. With hosts that include Men’s Health editors and experts, the podcast covers a broad range of topics such as fitness, nutrition, mental health, and relationships. The show features interviews with top athletes, celebrities, and experts in their respective fields, providing listeners with valuable insights and actionable advice. Whether you are looking to build muscle, lose weight, or improve your overall well-being, The Men’s Health Podcast has something to offer.

The Strong Coach Podcast

The Strong Coach Podcast, hosted by Mike Bledsoe, is a great resource for fitness professionals looking to build successful coaching businesses while prioritizing their own health and wellness. Bledsoe is a former gym owner and coach who now helps other coaches build their businesses through his coaching program, The Strong Coach. The podcast covers a range of topics related to coaching, including mindset, business strategy, and personal development, as well as health and wellness topics such as nutrition and fitness. Listeners can learn from Bledsoe’s experience and insights as well as his interviews with other successful coaches and entrepreneurs.

The Good Dad Project

The Good Dad Project is a podcast that aims to help fathers become the best version of themselves, both for themselves and their families. Hosted by Larry Hagner, this podcast covers a variety of topics related to fatherhood, including health and wellness. Hagner interviews a range of experts, authors, and influencers to provide practical tips and strategies for fathers looking to improve their physical and mental health. The podcast also covers other aspects of fatherhood, such as building strong relationships with children and partners and developing a positive mindset.

Circadian Rythym

Our circadian rhythm controls the sleep-wake cycle that dictates our daily routine. Research suggests that reducing blue light exposure at night can improve sleep quality. Blue light, which emits from electronic screens, signals the brain to stay awake by suppressing the sleep-inducing hormone melatonin. Wearing blue light-blocking glasses and activating night shift mode on devices before bed can help lower blue light exposure. When minimizing blue light at night, the body is better able to produce melatonin, which makes you feel sleepy and ready for sleep.

Melatonin Suppression

As previously stated, blue light disrupts our body’s melatonin production. At first, it may not seem like an issue, but this disruption can affect other body parts. For example, the inhibition of melatonin has been linked to a decrease in insulin production which may cause different diseases, including diabetes or heart problems.

Sleep

Sleeping is an essential aspect of living a healthy life. In addition, sleeping is our natural way of recovering from the mental exhaustion we have had throughout the day. A fully functioning brain means our body can do everything to the most optimal level. Research indicates that people who lower their blue light exposure at night can fall asleep faster since their bodies produce more melatonin. In addition, people notice they feel more alert and in a better mood than those who are sleep deprived.  

Diabetes

This may sound odd at first. How does blue light cause diabetes? Although there is no direct correlation between blue light causing diabetes by itself. The starting point that leads to diabetes may come from exposure to blue light at night. Since blue light affects the melatonin our body produces, it can alter our circadian rhythm. With an altered circadian rhythm, our bodies also alter the release of insulin from pancreatic beta cells. This change in our body may produce insulin resistance and appetite obesity. Ultimately, this leads to diabetes in individuals exposed to blue light at night. 

Eye Strain

As we stare at our bright screens at night, we may notice that our eyes start to hurt or feel uncomfortable. This is due to the contrast of brightness of your screen to the dark environment around you. According to the American Academy of Ophthalmology, turning on night mode on our devices reduces the amount of blue light exposure. It helps our eyes adjust to the lighting better. In simpler terms, your eyes don’t have to work hard to see better. 

Sleep Disorders

Blue light itself is not bad for our bodies. But when it comes to our sleeping patterns, it is something we should always keep in mind. As previously mentioned, blue light can be good for improving alertness and mood during the day. But this effect can be harmful during the nighttime. Sometimes, it can cause sleep deprivation; if this problem persists over days, it can have many issues during the day. For example, if you cannot get adequate sleep, you may not be able to stay awake during your work time or while driving. As a result, you will be more prone to sleep during the day, which will alter your circadian rhythm even more. 

Retina Damage

Our eyes are not good at blocking blue light, which is why its effects on our circadian rhythm can be severe. But that is not the only thing. The proximity of our eyes to our devices can also lead to damage to the retina over some time. This worsens vision as you age, unlike other types of cells in different animals. Human retina cells cannot regenerate, meaning once they are damaged, they cannot repair. 

Obesity

Like diabetes, obesity is another consequence of exposure to blue light at night that is indirectly caused. Your body metabolism may be altered, which affects your appetite. Circadian ZirkLight showed that people who slept at night without light had a lower BMI than those exposed to light at night. If you want to maintain a healthy weight, you may want to keep in mind the light your screens expose you to at night. 

Migraines

When the circadian rhythm first gets disrupted, you may experience headaches that may lead to migraines. Migraines are caused by abnormal brain activity temporarily affecting nerve cells. Since blue light tells our brain to stay awake, the brain is not used to the change in its routine, which is why migraine is expected when the circadian rhythm is disrupted. 

Baggy Eyes 

If you have ever woken up with baggy eyes, you know it makes you not feel your best. This alone can lower your self-confidence and self-esteem, which is unsuitable for being productive in school or work. In addition, this may lead to a dependency on caffeinated drinks, which may cause other health problems. 

To prevent any of these outcomes from occurring. Keeping watch of the blue light exposure is essential. Try turning off the device a couple of hours before bed. If that is not possible, wear a pair of blue light-blocking glasses and turn on night mode on your devices. In addition, during the day, do the exact opposite. Expose yourself to blue light to allow your body to restore to the normal circadian rhythm.

Here are Samir Becic’s and Health Fitness Revolution‘s Top 10 Foods for Healthy Skin:

• Dark Chocolate:  Cocoa hydrates your skin, making it firmer and more supple. We recommend 70% cocoa dark chocolate as it contains high levels of flavonols, a potent type of antioxidant. A couple of squares a day should be enough to improve luminosity. Also, if applied topically, the caffeine in chocolate may temporarily reduce skin puffiness!  To read more health benefits of dark chocolate, read our article here.

• Berries:  Berries have a very high antioxidant content. In a study recently published in the Journal of Agricultural and Food Chemistry, berries weighed in with the highest “total antioxidant capacity” of any food. The benefits of these foods for healthy skin are plentiful.
• Greek Yogurt:  It contains about twice as much protein as regular yogurt, and the protein you get from eating dairy helps skin become firmer, so it’s more resistant to lines.
• Kidney Beans:  Are known to zap zits!  They’re high in zinc, and studies indicate a correlation between blemishes and low zinc levels.
• Soy (beans, and milk):  Soy contains minerals and proteins that have been shown to reduce hyperpigmentation.  Drinking soy milk in your latte and eating edamame can even out skin tone.
• Steel-cut oats:  Steel-cut oatmeal is less processed than other varieties, so it retains more vitamins. Also, it takes longer to break down in your body, which helps keep your blood sugar stable. This is important because studies found that spiked blood sugar elevates your body’s level of androgens, hormones that can contribute to wrinkles.  Oats are also great for healing the body.

• Pomegranate:  They’re packed with polyphenol antioxidants which fight free radicals and regulate skin’s blood flow, giving it rosiness. Applied topically, they can reduce lines and moisturize.
• Sunflower Seeds:  Eat a handful daily because they are loaded with vitamin E, which keeps your skin supple by protecting its top layers from the sun. Apply topically to heels and lips to stay moisturized.

• Walnuts and Flax Seeds:  Walnuts contain omega-3 essential fatty acids, which can improve skin’s elasticity. The nuts are also loaded with copper, a mineral that boosts collagen production. To read more health benefits of Omega-3 fatty acids, read our article here.
• Peppers (red, green, and yellow!): Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes. Also, studies found that carotenoids, the antioxidants in yellow and orange veggies, can decrease skin’s sensitivity to the sun.

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• Optimal Nutrition for Your Baby: Breast milk provides all the necessary nutrients, antibodies, and enzymes that are vital for the healthy growth and development of infants. Scientific research has consistently demonstrated that babies who are breastfed have a lower likelihood of encountering infections, allergies, and long-term illnesses. One extensive study conducted across 59 countries and involving over 25,000 mother-baby pairs revealed that exclusive breastfeeding for a duration of 6 months resulted in fewer hospital visits due to respiratory and gastrointestinal infections, in comparison to those who received a combination of breastfeeding and formula feeding.
• Faster Postpartum Recovery: Faster Recovery After Birth: Nursing is very helpful for recovering more quickly after having a baby. The hormone oxytocin released while breastfeeding helps decrease bleeding after birth and get the uterus back to its normal size. Studies show that exclusively nursing can do this in around 3 months, whereas a mix of nursing and bottle or just bottles takes about 6 months. Beyond that, breastfeeding also helps with weight loss by burning extra calories and making it easier to lose stubborn fat put on during pregnancy. One study found that moms who only nursed for 6 months lost more body fat and kept less tummy fat compared to those who just bottle fed.

• Reduced Risk of Breast and Ovarian Cancer: Breastfeeding has been linked to a lower risk of breast and ovarian cancers in mothers. One analysis of over 60 studies found that women who had ever breastfed had a lower risk of breast cancer compared to those who had never breastfed. A comprehensive meta-analysis found that each additional year of breastfeeding is associated with a 4.3% reduction in the risk of breast cancer. The protective effect was even greater for women who began breastfeeding before their first full-term pregnancy, with a 7.4% reduction for each year of breastfeeding. This supports the hypothesis that the differentiation of breast tissue during lactation provides protection against carcinogenesis.
• Enhanced Bonding and Emotional Well-being: The act of breastfeeding promotes skin-to-skin contact, which releases hormones like prolactin and oxytocin, fostering a strong emotional bond between mother and baby. Research shows that oxytocin levels are higher in breastfeeding mothers compared to formula-feeding mothers, correlating with more responsive maternal behaviors. These hormones induce feelings of relaxation, reduce stress, and contribute to overall maternal well-being. One study found lower rates of postpartum depression in breastfeeding mothers versus formula-feeding mothers at 3 months postpartum, suggesting the psychological benefits of breastfeeding.

• Calorie Burning and Weight Loss: Breastfeeding requires energy, and this leads to calorie burning. Research suggests that breastfeeding burns extra calories in the range of 500-700 calories/day depending on demand from the infant. This additional calorie expenditure aids in postpartum weight loss. One study found that women who breastfed exclusively for 6 months lost more weight than women who formula fed by 6 months postpartum. However, it is important to maintain a balanced diet that meets the nutritional needs of both mother and baby in order to support lactation. Consumption of an additional 500 calories per day has been shown to support the production of breastmilk.
• Protection Against Postpartum Depression: Mothers who breastfeed are less likely to experience postpartum depression. One study published in the Journal of Obstetric, Gynecologic, and Neonatal Nursing found that breastfeeding mothers had significantly lower Edinburgh Postnatal Depression Scores at 4 weeks and 8 weeks postpartum compared to mothers who did not breastfeed. A meta-analysis of data from 12 countries also found an inverse association between levels of breastfeeding and postpartum depressive symptoms. The protective impact of breastfeeding may result from increased levels of oxytocin and prolactin associated with lactation that buffer stress responses.
• Reduced Risk of Type 2 Diabetes: Breastfeeding has been associated with a lower risk of developing type 2 diabetes in mothers. A large prospective study involving over 12,000 women found a clear dose-dependent relationship between duration of breastfeeding and risk of developing type 2 diabetes later in life. Women who breastfed for a total duration of 12 months or more over their lifetime had a 15-20% lower risk of adult-onset diabetes compared to women who never breastfed or breastfed for less time. The protective effect of breastfeeding may result from weight control benefits leading to less fat accumulation in the abdomen and liver.

• (Possible) Natural Contraceptive Effect: Exclusive breastfeeding, known as the Lactational Amenorrhea Method (LAM), can act as a natural form of contraception when practiced correctly. A study following over 500 lactating women found that with exclusive breastfeeding (no supplements or solids) and periods have not returned, the 6-month cumulative pregnancy rate was only 1.4%. The hormones prolactin and oxytocin released during breastfeeding stimulate the hypothalamus to suppress ovulation. LAM meets the criteria of breastfeeding on demand day and night, without supplements of any type (no water, food or formula), and the baby’s period of amenorrhea must be less than 6 months postpartum. When these conditions are met, breastfeeding can suppress ovulation and delay the return of fertility effectively. However, we always recommend you discuss family planning with your doctor or healthcare provider.

• Stronger Bones and Lower Risk of Osteoporosis: Breastfeeding has long-term benefits for maternal bone health. Although breastfeeding requires calcium, studies have shown that breastfeeding mothers have a higher peak bone mass compared to formula feeding mothers. A longitudinal study following over 500 women found that those who had a longer lifetime duration of breastfeeding had higher bone mineral density of the hip nearly 15 years after weaning. This higher peak bone mass achieved during reproductive years appears to offer lifelong protection against osteoporosis. Another study found that women with a history of lactation had a 24% lower risk of hip fracture and a 17% lower risk of other non-vertebral fractures compared to women who never breastfed.
• Improved Cardiovascular Health: Mothers who breastfeed have a lower risk of developing cardiovascular diseases later in life. A large study that adjusted for major risk factors found a clear dose-response relationship between duration of lifetime breastfeeding and risk of cardiovascular disease, with up to 12 months of breastfeeding associated with a 12% reduction in risk. This study published in the Journal of the American Heart Association found that women who breastfed for a longer duration had multivariably-adjusted lower odds of hypertension, diabetes, and high cholesterol levels later in life compared to shorter duration/never breastfeeding. The protective effect of breastfeeding may be due to its positive effect on glucose metabolism and suppression of inflammation.

Breastfeeding offers an array of health benefits for both mother and baby. From providing optimal nutrition to reducing the risk of chronic diseases, breastfeeding is a powerful tool for promoting well-being. Additionally, the calorie burning aspect of breastfeeding can contribute to postpartum weight loss. Remember, every breastfeeding journey is unique, and it’s important to consult with healthcare professionals for personalized guidance and support. Embrace the incredible power of breastfeeding and enjoy the beautiful bond it creates between you and your little one!

• Popout puzzles: If you like using your hands, consider buying a 3-D wooden puzzle or interlocked puzzle. Just as with a jigsaw puzzle, 3-D puzzles help to increase your thought processes as well as mental speed in general

• Learn a new language: This is an awesome way to keep your brain juices flowing. Some of the benefits of learning a second language include: gaining concentration, becoming better at problem-solving, and getting better at active listening.
• Explore a new part of your city: This could mean anything from going to a new outdoor park or hiking trail, to going to see a new exhibition at a museum. New information stimulates the human brain and what better way to do that than placing one’s self in a completely new physical setting.
• Try your hand at a new recipe: This can be a delicious way to workout your brain. Cooking uses all five of your senses: touch, smell, hearing, taste, and sight. With so many recipes online you can make something new that’s sweet and simple, or savory and complex.

• Try your hand at needlework: Crocheting, knitting, and the like are all great ways to improve your brain function. You could make yourself or a loved one a nice scarf, hat, or blanket.

• Mindful meditation: Lastly, take five to ten minutes out of your day, everyday, to meditate. Meditation has a wonderful mental as well as physical effects on the brain.
• Card games: While playing a game of cards mainly uses short term memory, there are studies that show that it also improves long term memory.

Heart Rate begins to Drop

From the time of your first drag on a cigarette to the last, one of the immediate physiological effects is an increase in heart rate. The heart needs oxygen-rich blood to function properly. When you smoke, the bloodstream becomes flooded with carbon monoxide. When this happens the heart needs to beat faster to receive that oxygen-rich blood. When you stop, your heart rate begins to drop. 

Reduce Risk of Stroke 

A stroke, at any age, can be extremely harmful and even fatal to an individual. A myriad of chemicals including, but not limited to, formaldehyde, arsenic, and cyanide are found in cigarettes. Allowing these chemicals into your body alters and damages all types of cells in your body. These changes the chemicals do to the body’s cells is what increases your chances of stroke. After smoking, you reduce your risk. 

Carbon Monoxide Levels Begin to Drop 

Cigarettes raise levels of carbon monoxide in the bloodstream. When you stop smoking and your heart rate begins to drop, the levels of carbon monoxide drop as well. As soon as you stop smoking the levels begin to regulate. 

Blood Circulation Improves 

With a reduced heart rate, your heart is able to receive and disperse more oxygen-rich blood throughout the body. With all of the carbon monoxide leaving the bloodstream as well it provides the opportunity for your blood to circulate properly with less effort. 

Reduce your Risk of Heart Attack

A heart attack can be fatal. Not only is it a major health episode, but the long-lasting effects of a damaged heart can affect the heart’s ability to pump blood, and keep a stable rhythm and can even lead to other disorders in the body. When you quit smoking you reduce your chances of a heart attack. That alone seems like the perfect reason to quit. 

Save Money

The average cost of a pack of cigarettes is around $6. While $6 a day might not seem like a major dent, with a habit of a pack a day that can cost you about $42 a week and $2,184 a year. In the long run you are not only sparing your body from the effects of smoking but you are also giving your wallet a break. 

Airways begin to Heal 

Your lungs contain cilia, little hair-like structures, on the outside of the cells to help transport bacteria and mucus to the back of the throat where they are swallowed. When you smoke the cilia is damaged and your ability to clear mucus becomes impaired. Quitting smoking allows the cilia to regrow and improve your airways. 

Oxygen Levels Improve

With the carbon monoxide levels diminishing as you quit smoking, your oxygen levels begin to improve. 

Improved Taste and Smell 

All of the chemicals found in cigarettes cause so much damage to your body. One of the most prominent effects is the nerve damage done to the mouth and nose. When you quit smoking the nerve damage begins to repair itself resulting in an improved sense of taste and smell. 

Lung Function Improves 

When the quality of oxygen and cilia improves, your lung function improves as well. Not only does your breathing improve, your lung capacity follows suit. This leads to a better quality of life, the ability to increase your exercise capacity and not become fatigued as quickly.

Apples

Apples are packed with something called ‘polyphenols’, a plant-based compound that helps with infections, inflammation, and cardiovascular diseases. The National Foundation for Cancer Research has found that apples are found to help prevent certain types of cancer including lung, bowel, mouth, digestive, and breast tumors. The presence of vitamin C and its antioxidants help build a strong immune system and fight cancerous cell growth.

Quinoa

Quinoa is a great choice of whole grain that isn’t over-processed like white rice. Quinoa even contains the phenolic substances quercetin, genistein, and kaempferol which help reduce the reproduction of cells. This means, that if there are cancer cells present, the rate of proliferation is lessened.

Tofu

Made from soy, tofu contains a component called ‘isoflavones’. These are phytoestrogens, a compound that is similar to the female hormone estrogen. The American Cancer Society states that soy-rich foods can even help reduce the chance of breast cancer, especially in Asian women.

Walnuts

Research has found that the consumption of nuts has reduced the risk of cancer, especially walnuts. This is due to the substance ‘pedunculagin’, which the body then metabolizes to become ‘urolithins’. These bind to estrogen receptors that in turn, reduce the risk of breast cancer. In a study done on mice, the ones that received walnuts and walnut oil had more cancer-suppressing genes than those who didn’t.

Skim milk

While many people speculate that dairy can cause cancer, there is no conclusive evidence about it. However, MD Anderson suggests opting for milk that are lower in saturated fat to help reduce the chance of developing cancer. The Cancer Council states that there is a probability that skim milk can decrease the chance of bowel and bladder cancer, but more research is still needed.

Virgin olive oil

Vegetable oils are going to be better health options as opposed to other cooking oils such as butter. A study done at Hunter College found that extra-virgin olive oil killed cancer cells while not harming normal cells. This can be due to the fact that some olive oils are full of oleocanthal, the phenolic compound found within virgin olive oil.

Berries

MD Anderson states that any colorful fruit or vegetable is an easy way to get your body healthy and fight off the possibility of cancer. Frozen and canned berries are just as good as fresh! Since berries of all kinds are full of vitamins, minerals, and antioxidants, they are great ways to get your body healthy. A study found that blackberries contained anthocyanin, a substance that reduced the chance of colon cancer. Another study found that blueberries reduced the chance of breast cancer tumors due to its anti-inflammatory components.

Fish

Fish, especially those high in fats such as salmon are rich in omega-3 fatty acids, vitamin B, and potassium. MD Anderson suggests that lean animal protein is a great way to fight off the risk of cancer. A study found that those who had diets high in fish had a 53% lower risk for colorectal cancer. Those who ingested fish oil had a lower risk of prostate cancer. Even fish oil supplements 4 times a week were found to be 63% less likely to develop colon cancer. 

Carrots

Carrots are jam-packed with essential nutrients our bodies need to perform at its best. Vitamin K, A, and its antioxidants help our bodies work healthily. Beta-carotene, the substance that gives carrots their orange tinge, was found to reduce the risk of breast and prostate cancer. There was even a reduction by 26% found of developing stomach cancer thanks to carrot consumption!

Edamame

Being a legume that is high in fiber, edamame can help reduce the risk of cancer. In fact, those who had a healthy amount of fiber in their diets were 20% less likely to develop breast cancer. An analysis of studies found that the consumption of legumes reduced the risk of colorectal cancer.

• Reduces stress and anxiety: Owning a cat can be soothing and release calming chemicals in the body that decrease stress and anxiety levels. A short and sweet petting session is often enough to relax owners and reduce stress and anxiety.
• Decreases risk of stroke: Studies show that cat owners are less likely to be at risk for having a stroke than any other pet owner. Scientists speculate this is also because of a cat’s lower-maintenance ownership.
• Therapeutic benefits: Having a cat can release oxytocin in your body, the hormone known for inducing feelings of love and trust. People going through difficult times of grief or mourning report that talking to their pet helps work out their feelings since it is easier to talk to an animal than another human sometimes. In addition, a study found that children with autism were more likely to be less anxious and calm while petting a cat.
• Boosts immunity: Exposure to pet dander and fur in the house results in increased resistance to allergens, decreasing the risk for allergies and asthma.
• Lowers blood pressure: Cat owners are known to have lower blood pressure than non-cat owners due to the calming presence cats provide. One study was conducted with a room full of cat owners where the owners would speak aloud, which naturally elevated blood pressure levels. But when the owners were observed speaking with their cats, their blood pressure remained constant.
• Decreases risk of heart disease and heart attacks: A study conducted by the University of Minnesota’s Stroke Institute in Minneapolis has shown that those who do not own cats are 30-40% more likely to die of heart attacks than their cat-owning counterparts.
• Lowers triglycerides and cholesterol levels: High triglyceride and cholesterol levels contribute to heart disease and are symptomatic of type 2 diabetes as well as strokes, liver and kidney disease. Naturally, reductions in these levels lead to a decreased risk in these diseases.
• Increase sociability: Cat ownership provides a natural conversation starter and can enhance the owner’s ability to socialize. One study revealed that women were more attracted to men who owned cats because cat ownership often suggests sensitivity and intelligence.
• Provide companionship: Owning a cat reduces feelings of loneliness. Though cats might be known for their independence, the bond between a cat and its owner reinforces companionship. A Swiss study conducted in 2003 revealed that owning a cat is similar to having a romantic partner.
• Reduces your carbon footprint: A 2009 study found that over its lifetime, the resources needed to feed a dog make the same eco-footprint as that of a Hummer. Meanwhile, cats are more likely to eat fish than corn or beef flavored products, therefore only have the approximate carbon footprint of a Volkswagen Golf.

If you have a cat or plan on getting your own friendly companion, here are a few items you might want to take a look at on Amazon. Just click on the images below to see more.

Not a cat person? Check out our top 10 health benefits of owning a dog here!

Ficus Lyrata

• Controls humidity
• Purifies air
• Eliminates various chemical compounds and dust
• Prevents health problems such as coughs, colds and sore throats

Spathiphyllum

• NASA finds it to be one of the top plants for cleaning air
• Breaks down toxic gasses to purify the air

Dracaena

• Has 40 different varieties and sizes (adapts to any house or apartment)
• Removes benzene chemicals from the air (which can be found in paint, plastics and many cleaning products)
• It removes several chemicals linked to respiratory problems, anemia, marrow disease, kidney disease…

ZZ Plant

• It absorbs light from minimum sources
• It is very resistant to bugs and plant diseases

Hedera Ivy

• Easy to grow
• Survives low light and temperatures
• Reduces the amount of mold in the air
• Was used in the past to reduce swelling, prevent intoxication and as a natural anesthetic
• Can be taken orally to relieve arthritis, rheumatism, and swelling of the joints

Bromeliads

• Drought resistant and tolerant to low light, meaning it’s easy to maintain
• Improves air quality (especially during the night)

Succulents

• Requires little maintenance
• Improve humidity
• Constantly cleans the air while producing oxygen

Sansevieria

• One of the most oxygen producing houseplants
• Removes allergens
• Releases moisture in the air

Orchids

• Purifies air and absorbs carbon dioxide
• Help you relax and relieve stress
• Increases healing

Calathea

• Removes chemical vapours from the air.
• Has a high transpiration rate which improves air quality.

Take care of your scalp: Scalp care is essential for healthy hair. According to a clinical study published in the Journal of the American Academy of Dermatology, proper scalp care can reduce hair loss and promote hair growth. The scalp needs extra attention to stay healthy and nourish your hair follicles. Avoid harsh shampoos and chemical treatments that strip your scalp’s natural oils.

Opt for gentle, sulfate-free shampoos and conditioners made for sensitive scalps. A 2018 study found that men and women who used mild shampoos at room temperature and avoided rubber shower caps experienced significantly less hair shedding and hair loss symptoms over 3 months compared to a control group.

Massage your scalp regularly while washing or brushing your hair to stimulate blood circulation. This can bring more nutrients to your hair follicles and trigger hair growth. A 2017 study showed that women who underwent daily scalp massage for 4 months experienced a noticeably thicker and fuller mane of hair with new hair growth visible at the front hairline.

Use a wide-toothed comb instead of a brush to avoid damaging strands and scalp tissue. Avoid tight hairstyles like ponytails and buns that can pull at hair roots. Consider using clip-in hair extensions instead to reduce scalp tension. With proper care and maintenance, your scalp can remain in an optimal condition to nurture your natural hair.

Use a hair growth treatment: Research shows hair growth products like minoxidil and finasteride can be effective solutions for balding. In one 5-year clinical study of finasteride, 65% of men experienced an increase in scalp hair growth or stabilization of hair loss. Another 12-month study of minoxidil found it significantly increased hair density and thickness in men with androgenetic alopecia (male pattern hair loss).

These clinical trials demonstrate that with consistent use, hair growth treatments can:

• Slow down or halt ongoing hair loss
• Promote regrowth of existing hair follicles
• Thicken remaining hair strands

Eat a healthy diet: Your hair relies on a steady supply of vitamins and minerals to grow and thrive. A study published in the British Journal of Nutrition found that nutrients like:

• Vitamin A – supports hair follicle function

• B vitamins – regulate hair growth cycles

• Vitamin C – aids collagen production for hair strength

• Zinc and Selenium – reduce hair loss

• Protein – builds amino acids that hair is composed of

Focus your meals around foods rich in these nutrients:

• Leafy greens like kale, spinach and Swiss chard – high in vitamins A, C and K

• Nuts like almonds and walnuts – packed with vitamin E, zinc and protein

• Fatty fish like salmon and sardines – full of B vitamins and omega-3s

Rather than crash diets or junk food, aim for a balanced plate with:

• Plenty of fruits and vegetables
• Lean protein at each meal
• Healthy fats like olive oil and avocado
• Whole grains

The right nutrients delivered through a varied, wholesome diet can give your hair the building blocks it needs to grow stronger, longer and with more body and volume. Start adding more nutrient-dense meals into your weekly routine to feed your hair and help stop balding in its tracks.

Avoid tight hairstyles: Protect against traction alopecia with looser hairstyles.

Tight hairstyles like braids, buns and ponytails may cause traction alopecia, a form of hair loss. A study published in the International Journal of Trichology found that constant pulling from tight hairstyles can:

• Restrict blood flow to hair follicles, reducing nutrients they need to grow

• Damage hair follicles through excessive traction over time

• Lead to inflammation and scarring of hair follicles, making regrowth difficult

The study found that traction alopecia most commonly affects:

• People who frequently wear cornrows, braids or dreadlocs

• Athletes who wear tight ponytails or buns

• People with pre-existing conditions like lupus that make hair more prone to damage

To prevent traction alopecia:

• Go periods without styling your hair to “rest” follicles

• Avoid styles that require heavy back-combing or tight buns

• Use hair accessories made of soft fabrics that won’t pull on hair

• Be extra gentle when detangling and brushing your hair

Looser hairstyles are worth adopting to avoid the permanent hair loss that traction alopecia can cause. With simple changes to your styling routine, you could protect your hair and scalp health for years to come.

Reduce stress: Stressed out about balding? Relieve stress for healthier hair. Excessive stress is scientifically proven to play a role in hair loss. A study at Yale University found that stress activates hormones like cortisol that can:

• Inhibit hair growth by slowing the hair cycle

• Damage hair follicles

• Increase your risk of telogen effluvium, a form of temporary hair shedding

The researchers recommend these techniques for reducing stress:

• Exercise – as little as 10 minutes of walking or yoga can lower cortisol

• Meditation – practicing mindfulness for 20 minutes daily over months showed decreased stress hormone levels in a study

• Talk therapy – speaking with a therapist or friend can alleviate feelings of anxiety and worry

• Adequate sleep – aim for 7-9 hours per night to give your body and hair time to recover

Even simple lifestyle changes like:

• Limiting caffeine

• Avoiding excessive alcohol
• Practicing deep breathing exercises

Can make a difference in lowering your stress levels and hormones that cause hair loss. The next time you notice stress taking a toll on your body or mood, try one of these de-stressing techniques. With consistent practice to manage stress day-to-day, you may find that over time your hair shows less stress and more health.

Quit smoking: Quit smoking for healthier hair. Multiple studies show that smoking restricts blood flow to hair follicles, depriving them of nutrients needed for growth.

A study published in Plastic and Reconstructive Surgery found that smoking:

• Constricts blood vessels in the scalp, reducing oxygen supply to hair follicles by up to 40%

• Increases levels of DHT, a hormone linked to hair loss

• Damages DNA in hair follicle cells, inhibiting hair cycle processes

Within a few weeks to months of quitting smoking:

• Blood flow to the scalp improves

• DHT levels begin to decrease

• Hair follicles repair DNA damage

Giving your hair follicles the nutrients and hormones they need to grow healthy hair again.

By quitting smoking you’ll also:

• Lower your risk of heart disease and cancer
• Improve lung function
• Increase life expectancy
• Gain more energy

The health benefits – for you and your hair – are too significant to ignore. If you’re a smoker concerned about hair loss, consider making quitting your next health goal. Scientists agree – kicking the habit could be exactly what your scalp and hair follicles need most to return to growth.

Get enough sleep: Prioritize sleep for healthy hair growth. Inadequate sleep deregulates hormones that control your hair’s growth cycle, which can lead to shedding and hair loss.

A study published in SLEEP found that sleeping less than 7 hours per night:

• Increases cortisol levels, a stress hormone that inhibits hair growth and causes telogen effluvium

• Reduces growth hormone secretions needed for hair follicle cell regeneration

• Disrupts the body’s circadian rhythm, which controls the hair growth cycle

The researchers recommend aiming for 7-9 hours of sleep per night to:

• Keep cortisol levels in check
• Optimize growth hormone production
• Regulate your circadian rhythm for healthy hair cycling

Beyond the benefits for your hair, getting enough sleep also:

• Improves concentration and cognitive function
• Strengthens your immune system
• Regulates metabolism
• Boosts mood

The next time late-night TV or your phone tempts you to cut sleep short, think of the damage you could be causing your hair. Make getting enough nightly shut-eye a non-negotiable part of your hair care routine. Consistent, high-quality sleep may be the easiest – and most effective – change you can make to support healthy hair growth. Read more about the health benefits of sleep. 

Protect your hair from the sun: Shield your scalp from UV damage for healthier hair. Too much exposure to the sun’s UV rays can damage your hair and scalp over time, contributing to hair thinning and loss. A 2018 study published in the Journal of Cosmetic Dermatology found that UV radiation:

• Penetrates the scalp, damaging DNA in hair follicle cells

• Impairs blood flow to follicles, reducing nutrients needed for growth

• Causes inflammation that inhibits hair cycling and promotes premature follicles entering telogen phase

The study recommends the following to protect your scalp from UV damage:

• Apply a sunscreen labeled “UV protectant for hair and scalp” with SPF 30 or higher before going outdoors

• Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays

• Wear a hat with a wide brim to shade your scalp

• Seek shade when UV rays are most intense between 10 am – 2 pm

While it’s important to get Vitamin D from modest sun exposure, too much UV radiation from the sun can gradually contribute to hair thinning and loss over time.

Making simple adjustments to your outdoor routine – like wearing a hat, applying scalp sunscreen and seeking shade – can help safeguard your hair and scalp health for years to come.

Avoid harsh hair treatments: Go gentle on hair treatments to promote health. Hair products with strong chemicals can cause hair damage that leads to hair thinning and loss over time.

A study published in Endocrine Reviews found that harsh hair treatments like:

• Perms and relaxers – contain chemicals that raise hair’s pH, swelling the hair shaft and making it more prone to breakage

• Hair dyes – the ammonia in dyes can damage hair cuticle layers and disrupt disulfide bonds that give hair strength

• Heat styling tools – using hot tools frequently leads to serious thermal damage and split ends

The researchers recommend:

• Limiting chemical treatments to no more than once every 3-6 months

• Rinsing hair thoroughly after treatments to remove residual chemicals

• Using heat protectant sprays and limiting heat styling

• Choosing mild, sulfate-free shampoos and conditioners to soothe scalp and hair

Over time, prioritizing gentle hair care may:

• Lessen hair breakage
• Promote hair elasticity
• Reduce inflammation that contributes to hair loss

The next time you’re tempted by a drastic hair change or treatment, consider more natural options to pamper your locks instead. Preventing hair damage through gentle cleansing and styling techniques could provide the care your hair needs most to stay strong and grow.

Consider looking into hair transplant therapy: Consider hair restoration surgery to significantly improve hair loss. For people with advanced hair loss or thin spots, hair transplants are a proven solution that can restore a natural-looking full head of hair. A 10-year follow-up study published in the Journal of Plastic Surgery and Hand Surgery found that:

• Hair transplants using follicular unit extraction (FUE) achieved growth rates of 95% at 10 years post-surgery

• Patient satisfaction remained extremely high, with 97% saying they would recommend the procedure

• Successfully transplanted hairs continued to grow and behave like naturally occuring hair

Advances in techniques like FUE mean:

• Speedier recovery times

• Less visible scarring at the donor and recipient sites

• Minimal discomfort

• Long-lasting and natural-looking results

While hair transplant surgery requires an initial investment, the benefits can be life-changing:

• Significantly improved self-esteem and confidence

• Relief from emotional distress caused by hair loss

• The opportunity to wear your hair however you like again

If you’ve tried topical solutions, medications and lifestyle changes with no success, discuss hair restoration surgery with a reputable physician trained in the latest techniques. Permanent results in the form of a full head of natural-looking hair could be just one procedure away.

Balding and hair loss can be a challenging experience for men, but there are ways to slow down or prevent it. By taking care of your scalp, eating a healthy diet, reducing stress, and avoiding harsh treatments, you can promote healthy hair growth. If you’re experiencing severe hair loss, a hair transplant may be an option to consider. Remember to consult with your doctor before trying any new hair loss treatments. Read more about tips for preventing hair loss. 

Peanuts:

Peanuts rank number one on this list because they are the highest in protein and minerals including magnesium, copper, potassium, niacin, and vitamin E. Magnesium is significant because it stimulates bone growth and lowers blood pressure. Ingesting foods containing copper keeps nerves healthy and helps in the production of red blood cells. Peanuts also provide energy and promote heart health since they are rich in amino acids and contain a lot of protein per serving. Including peanuts into your diet regularly may lower your chances of having a stroke since they reduce susceptibility to vascular damage by increasing production of the vasodilator hormone, nitric oxide. Click on the picture to see them on Amazon!

Almonds:

Almonds are high in protein (containing 6 grams of protein per 1 oz serving), dietary fiber, calcium, and riboflavin, which are beneficial in the production of blood. Almonds contain a lot of healthy fatty acids that are a good source of antioxidants and help protect your body from oxidative stress. Almonds are also high in vitamin E, which helps protect your cell membranes from damage. The daily recommended intake for magnesium is 310-420 mg, and two ounces of almonds provides half of that amount with 150 mg.

Cashews:

Cashews are high in antioxidants, vitamins E, K, B6, and minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, a mineral that works with vitamin E to protect cell membranes from oxidative damage.

They contain 23% of the recommended amount of magnesium which can relieve migraines, increase cognitive ability, and also prevent cardiovascular diseases such as heart disorders and heart attacks. You can click the link to see cashews on Amazon!

Brazil Nuts:

Brazil nuts are gluten free and can be found in abundance in the Amazon forest. The Brazil nut tree grows best in non-flooding areas in the moist lowland of Bolivia, Brazil, Colombia, Venezuela, and Ecuador. A 1 oz serving provides 14 grams of protein, and they are a rich source of essential nutrients such as selenium, copper, and thiamine..

Pistachios:

Eating pistachios can help regulate diabetes, hydrate your skin, decrease LDL cholesterol, and increase iron absorption. Pistachios are also high in copper, fiber, vitamin B6, and antioxidants. The fat content in pistachios is the lowest compared to other tree nuts, but they contain the highest amount of phosphorus when compared to cashews and almonds. Pistachios also contain the highest amount of potassium out of other tree nuts.

Walnuts:

One serving of walnuts (¼ of a cup) is full of omega-3 fats! They are high in potassium, calcium, and magnesium which are all great for those suffering of anemia, who may be lacking iron in their diets. Regular addition of walnuts to your diet will improve heart health, provide antioxidant, and anti-inflammatory benefits. Consuming walnuts will also protect against metabolic syndrome and may decrease the risk of excessive blood clotting. See more walnuts on Amazon by clicking the picture.

Pine Nuts:

Consuming pine nuts regularly will boost your energy and can also suppress appetite. Pine nuts can reduce risk of getting heart disease and are also high in protein and minerals such as magnesium and iron. Research has suggested that incorporating pine nuts into your diet will contribute to healthy vision.

Palm Nuts:

Palm nuts have a high nutritional value and contain many essential minerals like zinc, B vitamins, phosphorus, and healthy mono-unsaturated fats. Palm nuts provide a great amount of folate, vitamin E, and potassium, which are good for lowering blood pressure while maintaining proper fluid balance and muscle function.

Macadamia Nuts:

Macadamia nuts are a good source of minerals and are rich in protein, antioxidants, dietary fiber, and contain no cholesterol. They are native to East Coast rainforests in Eastern Australia and can also be found in tropical or subtropical regions like the Hawaiian Islands and Middle Americas. Macadamia nuts are a hefty source of monounsaturated fatty acids, and can also maintain fat content levels present in blood, thus offering protection from strokes and coronary artery disease. Check out these macadamia nuts on Amazon by clicking on the picture!

Pecans:

The health benefits of pecans include being a good source of unsaturated fat, and harboring vitamins and minerals such as vitamins A, B, and E. Regular addition of pecans to your diet can also lower cholesterol and provide a great source of energy, folate, niacin, and carotene B, which is a precursor of vitamin A. Including pecan nuts in your diet helps decrease total cholesterol as well as LDL cholesterol, and also increases HDL which is considered “good” cholesterol.

But wait, what if I told you that seaweed is actually a type of algae?

Sea moss is a type of seaweed, specifically known as Irish moss or red algae. Sea moss is commonly yielded to extract carrageenan which is a frequent ingredient used in baking. The main purpose of sea moss in cooking is as a thickening agent, examples include thickening soup and stew and milk products like ice cream. However, sea moss can also be found raw in the form of pills, gels, gummies, and powders and provide a plethora of health benefits. Different cultures have been eating raw sea moss for years now but the sudden popularity behind it can be credited to celebrities and health communities advertising it on different social media platforms. Check out the crazy good health benefits below!

Healthy Clear Skin:

One of the most popular benefits of sea moss is its effect on the skin. Sea moss is rich in vitamins A, B, C, D, E, and K which are all crucial components of an effective skincare regimen. Skincare professionals have discovered throughout time that sea moss reduces skin irritation, hydrates skin and encourages a natural glow, heals damaged skin, and can prevent breakouts. In addition, due to its high sulfur content, sea moss has antibacterial qualities that support healthy skin microbiota. The secret to controlling your acne may be sea moss, especially if you reside in a large city, an area with a lot of pollutants, or if your skin is particularly prone to breakouts.

Serves as a Cleanse or Detox

Because sea moss is a natural diuretic, it aids in eliminating excess water from the body, which lessens the amount of toxins present. This can also assist in clearing dangerous bacteria from the kidneys and urinary system which can prevent various urinary tract infections. Due to the flavonoid and chlorophyll content of sea moss, it is also said to help in blood purification or cleansing. Lastly, the antioxidants found in sea moss can assist the body fight off harmful radicals that can lead to cellular damage.

Promotes Weight Loss:

Sea moss has a lot to offer.

It’s packed with fiber, which helps you feel fuller faster and eat less. It also contains alginate, a substance that helps block your body from absorbing fat cells. And it’s even been shown to help with weight loss by reducing your appetite!

Promotes Good Gut Health:

The ocean is full of surprises, and sea moss is one of them.

Sea moss contains alginate, which helps improve gut health by adhering to toxins and harmful bacteria in the gut and preventing them from being absorbed by your body. It also aids in promoting good gut flora, which prevents constipation.

Sea moss is a strong source of fiber, which helps restore your good bacteria! Balancing out the bacteria in your stomach is a crucial part of your wellness because gut health is linked to overall health.

Rids the Body of Excess Mucus

Sea moss is a classified demulcent which refers to a substance that relieves irritation or inflammation. Demulcent is often talked about in reference to soothing the mucus membrane. Omega 3, chlorophyll, and potassium chloride are components of sea moss that are known to help dissolve mucus. They can relieve bronchial discomfort by working as natural decongestants. Maintaining a healthy quantity of mucus in your body will keep your immune system secure and functioning at its best.

Boosts Immune System:

Vitamins A, C, and E, which are known to strengthen immunity, are abundant in sea moss. In addition sea moss is also rich in iron and antioxidants which positively contributes to good immune health. Furthermore sea moss also has anti-inflammatory aspects that can help lower the risk of infection.

Promotes Heart Health

Sea moss contains a variety of minerals like magnesium and potassium that play a key role in controlling blood pressure and maintaining a healthy heart. As mentioned before, sea moss is rich in fiber which is great in managing blood sugar, lowering cholesterol levels, and overall reducing the chance of developing heart disease. Sea moss may also help prevent diabetes.

Increases Energy

The vitamins and minerals found in sea moss mentioned are also great for boosting energy. Sea moss also has anti-inflammatory components that help lessen the likelihood of fatigue or weariness. It’s possible that low iron levels are the cause of your constant exhaustion or low energy because iron aids in the production of red blood cells, which are responsible for carrying oxygen from the lungs to your cells. Iron, which is found in sea moss, is a fantastic way to support your energy levels and prevent lethargy. 

Great Source of Iodine

Since human bodies do not naturally produce iodine, which keeps the thyroid gland operating properly, you have to get your intake via diet. Luckily sea moss is abundant in iodine! Iodine is also necessary for fertility and brain development. However, iodine is an example of a beneficial thing that can become harmful if there is too much of it so it is important to regulate your intake. 

Build Muscle and Workout Recovery

When people exercise, muscles develop little microtears. Amino acids can assist with muscle healing. Taurine, an amino acid that aids in muscle growth, is abundant in sea moss. Additionally, sea moss is also a good source of protein, which is necessary for muscle development and repair. Lastly, sea moss has anti-inflammatory components that may help lessen the chances of muscular discomfort or aching and speed up recovery following exercise.

Reduced risk of heart disease

In John Hopkins Medicine, it was stated that consuming alcohol can lead to high blood pressure, heart failure or stroke, and there is even a condition called cardiomyopathy, where you can make your heart weaker by literally drinking it away. But of course, the complications can be increased if you aren’t eating enough nutrients and regularly exercising. To reduce the risk of attaining heart diseases, Top 10 Tips for Healthy Heart offers positive lifestyle habits that include limiting alcohol usage, having a healthy eating plan, and maintaining physical activity. 

Reduced risk of cancer

Alcohol is a carcinogen. The CDC (Center for Disease Control and Prevention) states that any type of alcohol, and regardless of the amount consumed, can increase your chances of getting cancer in your esophagus, mouth, and for females, their breasts. Alcohol becomes an acetaldehyde when we consume it, which is a chemical that damages our DNA. When our DNA is damaged, it stops the cells from repairing any damages. Make sure to include antioxidants into your diet, like vitamins A, C, E, as they are linked to aiding in the prevention of cancer and can help repair cell damage.

Prolonged life

CNN stated more than 350 grams of alcohol per week can shorten a person’s lifespan by 4 to 5 years, 200 to 350 grams per week can shorten it by 1 to 2 years, and that drinking as little as 100 grams per week (7 drinks) can shorten someone’s life by 6 months. For us to live long and healthy lives, we need to maintain healthy lifestyles. To do so, eating foods rich in vitamins and nutrients, staying hydrated, engaging in regular physical activity, and limiting alcohol consumption can help elongate our lives.

Weight loss

Alcohol induces cravings and slows down your metabolism. This will increase the amount of food you consume and pack on extra calories. Not only that, but your liver starts to use alcohol as a  source of energy and all the extra energy that did not get burned becomes stored as fat. Instead of drinking alcohol, you can try and sub in kombucha, which contains acetic acid to reduce hunger, bloating, and stopping your body from turning good into fat. Kombucha also boosts your energy levels and reduces inflammation, especially after heavily or binge drinking alcohol.

Better memory

In Alcohol Rehab Guide, it’s been explained that alcohol decelerates signals being sent from neuron to neuron. The hippocampus part of your brain becomes damaged, causing short-term memory loss and the loss of brain cells. As this continues, permanent damage to your brain can occur, which may make it complicated to retain new memories. If you’ve been drinking a lot and you think some damage has been done to your brain, here are some ways to improve your brain health. Some of these ways include working out, which stimulates growth factors that help your brain cells survive and stay healthy, and exploring, which stimulate your brain with new information. 

Hydration

Compared to other liquids, alcohol flushes fluids from your body at a quicker rate. This is what causes dehydration and leads to hangovers, which have symptoms of weakness, vomiting, mood disturbances, and more. Not only that, but your muscles can become stiff or cramped, and your kidneys and liver can become damaged. Always keep hydrated and drink plenty of water. This article, Flushed Away: The Urinary System, explains the basic anatomy of the urinary system, elaborates on why alcohol makes you go to the restroom more frequently, and how drinking water can help.

Improved skin

Since the alcohol dehydrates your body, hormone levels and oxidative stress change, which can cause acne. Also, as stated in Insider, “It dehydrates the skin and will cause your wrinkles and pores to be more visible.” Inflammation can even occur, making your skin look puffy and swollen! To let our skin heal, coconut oil and egg yolk are some examples of some food that balance out hormones and decrease oxidative stress to give us back that healthy, glowing skin.

Increased quality of sleep

According to the Sleep Foundation, alcohol can hinder your circadian rhythm, which is what helps us time our sleep and how we wake up. When your circadian rhythm is impaired, your REM sleep can be affected too, making it complicated for your body to get any rest and relaxation. Try eating some oatmeal or drinking chamomile tea to help you sleep due to alcohol. Oatmeal is rich in melatonin and chamomile tea reduces anxiety, which is often caused or enhanced by consuming alcohol.

Better mental health

Consuming alcohol can contribute to mood disturbances like anxiety, depression, and aggression. This is because it causes an imbalance in our brain’s chemicals. When we consume alcohol, more dopamine and serotonin are released, but as we continue to keep drinking, a dysregulation occurs, making the negative feelings feel way worse when we are sober. A few ways to improve your mental health after drinking alcohol are talking to someone, working out, and self care. Talking to someone can help you release stress, working out can help increase your energy, which can also boost your mood, and doing some self-care can help you with getting to know yourself better and giving yourself what you need to be happy.

Overall better physical health

Cutting down on alcohol can improve your immune system. One way is that it can improve your oral health, making you less prone to oral complications like gum diseases and oral cancer. Another way is, since alcohol actually weakens your immune system, you can be better protected from colds, flus, viruses, and infections.

Compared to the small amount of benefits one alcoholic drink a day can give people, there are far too many negative side effects that outweigh it. Even a small amount of alcohol can cause short-term negative effects that can later become long-term negative complications. The damage goes to your brain, your heart, your physical health, and your mental health, making it hard to live a longer and healthy life. Of course, not everyone can quit drinking alcohol right away, but cutting it down little by little and adopting a few healthy lifestyles is just enough to help improve anyone’s health!

• It’s a trusted form of therapy: Ancient Egyptians would use it as therapy dating clear back to 1,550 B.C., as well as Chinese and Middle Eastern cultures. There’s endless research on the practice, so being able to trust it is a big plus!

• There are different methods: There are different ways to do cupping, called either wet or dry (like that cappuccino from Starbucks). If you decide to do wet cupping, it will be more of a mild suction on your body. Dry will consist of using heat to warm the cups to tug the skin upwards.

• Helps reduce pain: If you’re looking for a natural way to reduce joint and muscle pain, cupping is your answer. Cupping has been proven to significantly reduce pain in lower back issues, comparing it to typical treatments like painkiller medication.

• Relax: Instead of getting a massage to relax with minimal benefits, give cupping a try! Cupping can help alleviate physical complaints and sedates the central nervous system, putting you in a mode of utter relaxation. Not only can it relax you, but it can help protect you against anxiety and depression.

• Improves Digestion: If you suffer from irregularity or irritable bowel syndrome, this method may be worth looking into. Since cupping is a stress reliever, this can also lead to a healthy digestive system, since most digestive issues are caused by high amounts of stress.

• Kick that cold in the butt: There’s nothing worse than having a cold and taking endless over the counter medicine that doesn’t work. Before you reach for that NyQuil, try cupping instead. Cupping helps improve immune function by moving blood and lymphatic fluid throughout the body, which will help you get over those allergies or an annoying cough.

• Have a healthier complexion: Cupping can help eliminate skin inflammation, causing breakouts from acne or eczema to ease up. To help treat your problem, suction is applied to the affected area, and “nicking” the skin in the process to remove the breakout.

• Anti-aging: Not only does cupping help you feel better, it helps fight off wrinkles and mature skin. Make sure to use products after your treatment, like lotions and essential oils to absorb into your skin and feed it all the nutrients it needs. Even if you’re not worried about aging skin now, your future self will thank you for it!

• Treat your overworked hands: Carpal tunnel syndrome is a painful condition you acquire when you put too much pressure on them. If you feel numbness or pain in your hands, the suction of the cups could help relieve the discomfort. After the treatment, your hands should feel relieved of pain and weakness.

• Get energized: Forget that cup of coffee in the morning, try cupping! It can be used to improve your energy flow because the bruises caused by the procedure are thought to be the negative energy elements coming to the surface and exiting the body. A detox doesn’t sound like a bad idea to us!

Cupping is a technique you don’t hear about every day. It’s an ancient form of alternative medicine that uses cups as suction on select parts of your body to reduce pain, inflammation in muscles, and to relax. The thought of cups attached to your body may sound confusing and scary, but don’t worry, because it’s only for a few minutes with minimal pain! Here are the top 10 reasons why you need cupping therapy in your life.

• It’s a trusted form of therapy: Cupping is a practice as old as time. Ancient Egyptians as well as Chinese and Middle Eastern cultures would use it as therapy dating back to 1,550 B.C. Fortunately because of this there is endless research on the cuppin making it more trustworthy. 
• There are different methods: There are different ways to do cupping called either wet or dry. Wet cupping focuses more on a mild suction all across your body. Dry cupping consists of using heat to warm up said cups to tug the skin upwards. 
• Helps reduce pain: Furthermore if looking for a natural way to reduce joint and muscle pain, cupping is a great option. Cupping has been proven to significantly reduce pain in the lower back. Cupping can  be compared to typical treatments like ibuprofen and tylenol; in turn classifying it as a form of painkillers. 
• Relax: Rather than booking a massage to relax, try cupping instead and maximize on the same benefits. In addition, cupping can help alleviate physical complaints and sedates the central nervous system. This puts one’s body into a state of utter relaxation. However it does not stop there, not only can cupping relax you but it helps protect and fight against anxiety and depression.

• Improves Digestion: If you suffer from any sort of a sensitive stomach or irritable bowel syndrome, this method may be worth looking into. Digestion issues are not only caused by high amounts of stress but can also make matters significantly worse. Being as cupping is a form of stress reliever, it is a great option to consider made worse with stress.
• Kick that cold in the butt: There’s nothing worse than having a cold and taking endless over the counter medicine that doesn’t work. Before spending more money on the same medication, try cupping instead. Cupping improves immune function by moving blood and lymphatic fluid throughout the body. As a result this will help you get over those allergies or an annoying cough.
• Have a healthier complexion: Cupping can help eliminate skin inflammation, causing breakouts from acne or eczema to ease down. To treat such a problem, suction is directly applied to the affected area. This method “nicks” the skin in the process to remove the breakout.
• Anti-aging: In addition to making you feel better, cupping also fights off wrinkles and maturing skin. There are certain products that are required after treatment such as lotions and essential oils. These items absorb into your skin and feed it all the nutrients needed. Although you may not be worried about aging skin now, your future self will thank you for it!
• Treat your overworked hands: Carpal tunnel syndrome is a painful condition you acquire when you put too much pressure on your hands. When feeling numbness or pain in your hands, the suction of the cups help relieve the discomfort. After the treatment, your hands should feel much better, relieved of all pain and weakness.
• Get energized: Instead of that cup of coffee in the morning, try cupping! Cupping is a great way to improve energy flow. Because the bruises caused by the procedure are thought to be the negative energy elements, by coming to the surface they are exiting the body. A detox sounds like a great idea to us!

Reduces cholesterol: In one animal study wheatgrass has shown to reduce blood cholesterol in rats. This means that it’s highly likely that including wheatgrass in your diet can reduce your levels of cholesterol in your bloodstream.

May help slow down the aging process: Due to the high chlorophyll content which contains high amounts of superoxide dismustase and enzymes that break down superoxide radicals, the symptoms and physical changes of aging are reduced.

Aids in blood sugar regulation: Wheatgrass has been shown to significantly reduce blood sugar levels in the bloodstream in a study conducted on rats because of its incredibly high amount of chlorophyll.

Alleviates inflammation: In a study published in the Inflammation Journal chlorophyll has been shown to inhibit the inflammatory response.

Help promotes weight loss: Due to its high thylakoid content wheatgrass aids in weight loss and hunger management. Healthline wrote about the ways that wheatgrass can help promote weight loss in more detail.

Easy to incorporate in your diet: Wheatgrass is versatile and easy to incorporate into your diet because it comes in many different forms. You can purchase wheatgrass in its juice, powdered, or natural form so you can keep it on hand and use however is most convenient for you.

Can be used to treat constipation or other digestive issues: The high level of magnesium in wheatgrass can naturally treat these issues.

Wheatgrass is a nutritionally complete food: Wheatgrass contains the full spectrum of vitamins and minerals that are necessary for good health.

High in nutrients and antioxidants: On top of being nutritionally complete, wheatgrass also contains a large amount of nutrients and antioxidants, which helps to make you feel better.

Wheatgrass is a great natural remedy to have on hand: It has been reported that juiced wheatgrass can help treat sinus infections, colds, neutralize toxins in the body, purifies the liver, and has antimicrobial properties.

Many cultures have adopted hair oiling into their own practice, such as the Egyptians and the Black community.  Since black hair usually tends to have kinky or thick curls, the hair dries out quicker, hence the practice of hair oil into their routines.

To apply hair oil, it is suggested that you do not put the oil directly onto the shaft of your hair. Instead, you should section your hair into 4 sections, and massage the oil directly into your scalp and roots. After finishing that, then rub the leftover oil into the shaft of your hair. It is also suggested to leave the oil in for at least 30 minutes, but leaving it overnight is the best option, then washing it out the following morning.

Besides learning the history of hair oiling, what benefits does hair oiling have on your hair? Read below to find out:

1. Hydrates Scalp

As humans go through day-to-day life, such as going outside regularly and getting exposed to the outdoors, our hair and scalp lose hydration, which over time leads to dry hair and excess hair fall.  

Oiling at least twice a week will lead to your scalp becoming healthier and your hair less likely to excessively fall out.

2. Improves Hair Growth

Hair growth is important to a lot of people. In this case, using the massaging method we mentioned in the intro, the massaging of the oil helps to increase the circulation of your blood to the scalp and helps bring more nutrients to the roots, resulting in the hair growing faster. 

3. Prevents Frizz

When you oil your hair, the type of oil matters. Using an oil that is rich in fatty acids and vitamin E is known to create a barrier on the hair’s shaft. That barrier prevents the hair from losing moisture, which prevents humidity from entering the hair shaft, thus preventing frizz. 

4. Prevents Dandruff

There’s nothing more annoying than finding those cute little dandruff flakes on your clothes. Luckily, there are plenty of simple home remedies that anyone can use. As you’ve read this article, you can guess that hair oiling is one of those hair dandruff remedies. 

   With dandruff being caused by an imbalance of sebum in the scalp, hair oiling can help make dandruff less severe. By massaging the scalp and adding the oil, the sebum levels will get better and cause less dandruff.

5. Protects hair from Hygral Fatigue

Hygral Fatigue is damage done to your hair strands caused by the repeated swelling and unswelling of the hair. With excessive swelling and unswelling, excessive moisture may penetrate the inner cortex of the strand, leading to frizziness, dullness, and brittleness. 

With oiling, the oil has two preventative measures. The first one, oil is hydrophobic, meaning it doesn’t like oil to be near it and therefore will not let water sit near it. This prevents too much oil to be absorbed into the hair, thus preventing that damage. Second, the oil “fills in” the hair where there are abnormalities, thus not allowing there to be direct entryways into the inner cortex.  

6. Protects hair from UV rays

With prolonged exposure to the sun, which gives off Ultraviolet Rays, the outside layer, called the cuticle, can get damaged. This damage can lead to dry hair, brittle strands, broken/split ends, and thinning of the hair. 

Hair oiling helps with this by adding a protective layer on the outside of the hair, thus not letting those UV rays penetrate the hair.

*Calorie estimates are based on one hour of activity for a 150-lb. person.

Scuba Diving/Snorkeling

476 calories scuba diving, 340 calories snorkeling. Discover what’s at the bottom of the ocean while increasing your maximal oxygen intake. Hawaii, Australia, Belize and Mexico are popular options, but Florida Keys and the Barrier Islands in North Carolina are also two local spots worth seeing.

Surfing

204 calories. Between using your core for balance and paddling along the ocean, surfing provides a great upper and lower body workout while releasing endorphins. Hit the waves in Pipeline, Oahu or Honolua Bay in Hawaii, or check out Surfrider Beach in Malibu, California. To read more about the health benefits of surfing, read our article here.

Hiking and Backpacking

477 calories. Not only does backpacking provide an amazing view, but connects you to nature and the great outdoors. Your legs will feel the burn, but these trails are worth it! Visit the Pacific Coast Trail, Appalachians, Yosemite, or The Grand Canyon if you haven’t already been.

Rock Climbing

750 calories ascending a rock and 545 calories rappelling. Climbing incorporates every muscle in your body, while offering a challenge that will test your mental capacity as you scale cliffs. Kentucky boasts some of the nation’s best caves, which also leads to enormous climbing opportunity. Visit Red River Gorge to experience the climb yourself.

Camping

102 calories. From pitching a tent to gathering wood, the calories add up! Earn your s’mores by adding in a hike around the campsite or a few outdoor family games. Whether you want to go big at a national park such as Olympic in Washington, Acadia in Main, or sick to a local forest, the outdoors offer a connection to nature and endless possibility.

City Biking

545 calories at a moderate pace. There is no better way to get a tour of the city than a bike ride, we even wrote an article about why you should take a bike tour instead of a bus tour! This is an activity for the whole family that will burn calories and save you money. Pedal faster to gain more of a cardio workout. Rent bikes in NYC’s Central Park or ride through some of the most bike-friendly cities such as Minneapolis, Portland, and Boulder.

Mountain Biking

580 calories. Increase the calorie burn and the view with mountain biking! Exhilarating and challenging, biking through mountains will work more than just your cardiovascular endurance as your legs work to pedal you up the cliffs. Head to the northwest for Mckenzie River Trail in Oregon, Moab in Utah or Crested Butte in Colorado.

Yoga Retreat

170 calories for one hour of Hatha. Proven to improve balance, flexibility, strength, and mindfulness, yoga is one of the best injury-preventative forms of exercise. Rejuvenate yourself by escaping on a retreat and getting in touch with yourself. While California and New York feature several yoga retreats, the Kripalu Center in Massachusetts hosts year-round workshops amongst a tranquil atmosphere in the Berkshire Mountains.

Deep Sea Fishing

250-400 calories. Who knew fishing could burn so many calories! Going deep sea is a strenuous and strengthening exercise, especially when reeling in fish. While you can find a spot to fish at nearly any part of the coast, The Southern California Bight, Cape Hatteras off the coast of North Carolina, and Puget Sound in Washington are a few popular destinations to catch fish in the deep sea.

Winter Sports

Skiing/snowboarding/cross country skiing/ice skating – whether downhill or cross country skiing, the average person burns anywhere from 350 to 950 calories per hour! Snowboarding: 428 calories. Ice skating: 500 calories. Not only do these sports strengthen muscles, but they are some of the top sports to build endurance and expose you to the fresh winter air. Park City Utah, Squaw Valley California, and Vail Colorado boast some of the best slopes for skiing and snowboarding. Skate at Rockefeller, Sun Valley Idaho or your nation’s capital at the National Gallery of Art Sculpture Garden Ice Rink in DC.

If you can’t do a full active vacation, here are some activities to incorporate into a weekend getaway or your own at-home version:

• Jogging along the beach – 600-700 cal, 6mph. (30% more calories in the sand than on the road!)
• Golfing – 307 cal
• Beach volleyball – 571 cal
• Hiking – 409 cal
• Water skiing – 409 cal
• Horseback riding – 285 cal
• Ziplining – 300 cal
• White water rafting – 300 cal
• Kayaking – 341 cal
• Swimming – 409 cal, leisurely; 477 cal, freestyle

Avoid sharing utensils and drinks

One important way to prevent the spread of mononucleosis, commonly known as mono, is to avoid sharing utensils and drinks with others. Mono is primarily transmitted through saliva, so sharing items that come into contact with saliva can increase the risk of infection. By refraining from sharing eating utensils, cups, or bottles, you can significantly reduce the chances of transferring the virus from an infected person to others. It is especially important to practice this preventive measure in close-contact situations or when someone is known to have mono. By taking this simple step, you can contribute to the prevention of mono and help protect yourself and others from this viral infection.

Practice good hand hygiene

Practicing good hand hygiene is an essential measure in preventing the spread of mono. Regularly washing your hands with soap and water, particularly before eating or touching your face, helps remove any potential viruses from your hands. If soap and water are not readily available, using hand sanitizer with at least 60% alcohol content can be an effective alternative. By diligently practicing good hand hygiene, you can reduce the risk of coming into contact with the virus and prevent its transmission to others. Remember, clean hands are a simple yet powerful way to protect yourself and maintain good overall hygiene.

Cover your mouth and nose

Covering your mouth and nose when coughing or sneezing is crucial in preventing the spread of mono. By using a tissue or your elbow to cover your mouth and nose, you can help contain the droplets that may carry the virus and minimize its transmission to others. This simple yet effective measure significantly reduces the risk of spreading mono through respiratory droplets. Remember to dispose of used tissues properly and wash your hands afterward to maintain good hygiene. By adopting this practice, you contribute to creating a healthier environment and protecting yourself and those around you from contracting mono.

Avoid close contact with infected individuals

To prevent the transmission of mono, it is crucial to avoid close contact with infected individuals. Since mono is primarily spread through saliva, refraining from activities that involve direct saliva exchange, such as kissing or sharing personal items like utensils, cups, or lip balm, can greatly reduce the risk of contracting the virus. It’s important to be aware that individuals with mono remain contagious for a certain period, even after symptoms start to improve. By maintaining a safe distance and minimizing close contact, you can protect yourself and reduce the likelihood of mono spreading among friends, family, or within your community.

Maintain a strong immune system

Maintaining a strong immune system is essential in preventing mono and other viral infections. Adequate sleep, typically 7-8 hours per night, supports immune function and helps the body fight off infections. A balanced diet, abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides essential nutrients that support immune health. Regular exercise boosts the immune system by increasing circulation and promoting the production of immune cells. Additionally, managing stress effectively through relaxation techniques, exercise, or engaging in activities that bring joy and relaxation can also strengthen the immune system. By prioritizing these lifestyle factors, you can enhance your body’s natural defense mechanisms and reduce the risk of contracting mono.

Boost your vitamin C intake

Boosting your vitamin C intake is a key strategy in preventing mono and bolstering your immune system. Vitamin C is a powerful antioxidant that helps protect cells from damage and supports immune function. Citrus fruits like oranges, lemons, and grapefruits are excellent sources of vitamin C. Berries, such as strawberries, blueberries, and raspberries, are also packed with this immune-boosting vitamin. Additionally, include foods like bell peppers, which contain high levels of vitamin C, and leafy greens like spinach and kale in your diet. These nutritious foods not only provide a rich source of vitamin C but also offer a variety of other vitamins, minerals, and antioxidants that contribute to overall health. By incorporating these vitamin C-rich foods into your daily meals, you can strengthen your immune system and reduce the risk of mono.

Practice safe sex

Practicing safe sex is an essential measure to prevent the transmission of mono, which can be spread through sexual contact. Using condoms consistently and correctly can provide a barrier against the virus and reduce the risk of infection. It is crucial to have open and honest communication with your partner about sexual health and any potential risks. Discussing your sexual history, getting tested for sexually transmitted infections (STIs), and sharing the results can help ensure a safe and healthy sexual relationship. By prioritizing safe sex practices, you can minimize the risk of contracting mono and other sexually transmitted infections while promoting overall sexual well-being. Remember, prevention is always better than cure when it comes to maintaining your health.

Avoid sharing personal items

To prevent the transmission of mono, it is crucial to avoid sharing personal items that can harbor the virus. Items such as toothbrushes, razors, or towels can potentially carry infectious particles and contribute to the spread of the virus from one person to another. It’s important to remember that mono can be present in saliva and other bodily fluids, which can contaminate these personal items. By refraining from sharing these items with others, you can significantly reduce the risk of transmitting the virus and protect both yourself and those around you. It is always best to use and maintain your own personal hygiene items to ensure a hygienic and healthy environment for everyone.

Stay hydrated

Staying hydrated is an essential aspect of maintaining good health and preventing various illnesses, including mono. Adequate hydration helps support the body’s immune system, which plays a crucial role in defending against viral infections. By drinking plenty of fluids, such as water, herbal tea, or clear soups, you can keep your body properly hydrated. Hydration promotes the production of saliva, which contains enzymes that help combat harmful bacteria and viruses in the mouth. Additionally, staying hydrated ensures the optimal functioning of bodily systems, including the lymphatic system, which is responsible for filtering out toxins and waste products. By prioritizing hydration, you can support your body’s natural defense mechanisms and reduce the risk of contracting mono or other infections. Remember to listen to your body’s thirst signals and drink fluids regularly throughout the day.

Stay informed and educated

Staying informed and educated about mono is a key step in preventing its transmission. Stay updated on the latest information provided by reputable health organizations and professionals. This includes understanding the symptoms, modes of transmission, and prevention strategies associated with mono. By being aware of the risks and how the virus spreads, you can take proactive measures to protect yourself and others. Stay informed about any outbreaks or increased cases in your community or surrounding areas. Additionally, educate yourself about the importance of vaccination, especially if you are at higher risk or in close contact with individuals who have mono. By staying informed and educated, you can make well-informed decisions and actively participate in preventing the spread of mono.

• A great form of anaerobic exercise: The short bursts of sprinting involved in a game of dodgeball can improve cardiovascular health by lowering blood pressure and pulse, improving circulation and burning calories. In this manner, dodgeball can constitute a form of interval training, with players running for brief periods of time.

• Increases agility and balance: Players running across a court don’t just run, they also have to dodge balls. This can improve agility as players adjust their bodies at a rapid pace. It can also help players improve their balance.

• Improves strength training: A standard dodgeball court is 30 feet across, and players must throw large balls a moderate distance to successfully hit members of the other team. This requires strength in the shoulders, back, abs and arms, and repeatedly throwing the ball can help build muscle endurance.

• Improves hand-eye coordination: Both ball dodgers and ball throwers have to have good hand-eye coordination. To successfully hit other players, throwers need to coordinate their throws not only with the other players’ current location but also with their anticipated location when the ball lands.

• Promotes weight loss: The object of the game is to avoid getting hit so you can stay on the floor and help your team. The longer you stay “alive,” the more calories you’ll burn. According to HealthStatus.com, a 155-pound person will burn 186 calories during 30 minutes of playing dodgeball.

• Improves flexibility: When trying to dodge the ball, you are constantly twisting and turning, bending up and down and jumping around. Over time, your flexibility improves, which can also carry over into daily activities as well.

• Stress reliever: You can feel a bad day slip away bit by bit with every throw. Also, it’s fun! Laughter is the best stress reliever, so get on the court, have fun and laugh out loud.
  

• Develops fast reflexes: Dodging a flying ball coming straight at you takes some really fast reflex skills. Working on your reflexive skills can be beneficial while practicing other sports as well.

• Builds teamwork: Working with your team to take down the opponents is a great way to not only learn and work with others but also gain leadership skills.

• Fun and uplifting: Dodgeball is also a fun way to meet new people or just enjoy a day of fun with friends and family. Adult leagues in your city can help you grow your social and professional network while staying active.

To see more of our Top 10 lists, click here.

Kidney Screening
Kidney disease can crop up in the form of these 10 symptoms. To better understand the health of your kidney, you should visit your doctor and ask for a blood test or urine test. From these tests, your kidney’s efficiency can be measured by its glomerular filtration rate (GFR) and its albumin content, a type of protein that is filtered by your kidney. If you have any risk factors for kidney disease, such as high blood pressure, diabetes, or obesity, it is important to get regular testing from your doctor. Early detection and treatment can help prevent the progression of kidney disease. After testing, you and your doctor can work together to reach a healthy kidney state.

Maintain a Blood Pressure below 140/90
High blood pressure is the second leading cause of kidney failure in the United States. High blood pressure can damage and weaken blood vessels throughout the body, including those in the kidneys. Without adequate blood flow to the kidneys, they cannot properly remove all the built-up wastes and fluids from your body. Meanwhile, a dysfunctioning kidney also leads to higher blood pressure leading to a harmful cycle of increasing blood pressure and kidney damage.
Blood pressure-lowering drugs have been shown to prevent or delay the onset of kidney disease in patients with diabetes

Eat a Healthy Diet. A healthy diet is one that is low in sodium, potassium, and phosphorus. It is also important to eat plenty of fruits, vegetables, and whole grains. These foods can help to keep your kidneys healthy and functioning properly.
Limit Salt, potassium, and phosphorus intake. These three nutrients can accumulate at dangerously high levels in people with kidney diseases. aiming for a teaspoon of table salt per day. We know, only a TEASPOON of salt? It takes some creative seasonings, but your meals can turn out more delicious with a variety of spices and herbs to replace salt!
Limit eating at restaurants or ordering takeout which are usually generous with their salt.
Look for low-sodium or salt-free when eating pre-packaged foods.

Too much protein can lead to overworking of the kidney known as glomerular hyperfiltration. For those with pre-existing kidney health problems, a high-protein diet could make their conditions worse.

Exercise Regularly
Exercise helps to keep your blood pressure and blood sugar levels in check, both of which are important for kidney health. Aim for at least 30 minutes of moderate-intensity exercise daily. An easy way to get started is by walking, swimming, biking, and yoga.

Maintain a Healthy Blood Sugar
According to the CDC, type 1 and type 2 diabetes are known risk factors for kidney diseases with approximately 1 in every 3 adults with diabetes having chronic kidney disease. Diabetes is the leading cause of kidney failure in the United States. High blood glucose can damage the blood vessels in your kidneys. If you are diabetic or pre-disposed to diabetes, staying on top of your prescribed medications, blood glucose range, and nutrition will help prevent the risk of kidney disease.

Maintain a Healthy Weight

Obesity is a major risk factor for kidney disease. Maintaining a healthy weight is crucial for good kidney health. Being overweight or obese can put a strain on your kidneys and increase your risk of developing kidney disease. Losing weight can help lower your blood pressure, reduce your risk of diabetes, and improve your overall health, which in turn can help protect your kidneys.

In addition to maintaining a healthy weight, there are other steps you can take to promote kidney health. These include staying hydrated by drinking plenty of water, avoiding excessive alcohol consumption, quitting smoking, and managing chronic conditions such as diabetes and high blood pressure. Regular exercise can also help keep your kidneys healthy by improving blood flow and reducing the risk of obesity and other health problems.

Remember, it’s never too late to start taking care of your kidneys. By making simple lifestyle changes and working closely with your healthcare provider, you can help protect your kidneys and reduce your risk of kidney disease.

Avoid Smoking

Smoking is a major risk factor for kidney disease. It damages the blood vessels in the kidneys, which can lead to reduced blood flow and oxygenation to the kidneys, as well as inflammation and scarring of the kidney tissue. Smoking also increases the risk of other chronic conditions, such as high blood pressure and diabetes, which are major risk factors for kidney disease.

If you smoke, quitting is the best thing you can do for your overall health, including your kidney health. Quitting smoking can help slow down the progression of kidney disease and reduce the risk of kidney failure. In fact, studies have shown that quitting smoking can reduce the risk of kidney failure by up to 30%.

Drink Plenty of Fluids
Drinking plenty of fluids is essential for maintaining healthy kidneys and preventing kidney stones. When you don’t drink enough fluids, urine becomes concentrated and can form crystals, which can lead to the formation of kidney stones. Drinking enough water and other fluids helps to flush out these crystals and prevent kidney stone formation.

In addition to water, some juices have been shown to reduce the risk of kidney stone formation. Apple, grapefruit, and orange juice have been found to contain compounds that can help prevent the formation of kidney stones. These juices contain citrate, which can bind to calcium and prevent it from forming crystals in the urine. Drinking these juices in moderation can be a tasty way to help prevent kidney stones.

However, it’s important to note that some juices, such as those high in sugar or artificial sweeteners, can actually increase the risk of kidney stone formation. It’s best to talk to your healthcare provider about the best fluids to drink for your kidney health, as well as any dietary changes you should make to reduce your risk of kidney stones.

Don’t Hold It In
A habit of holding in urine and UTIs can lead to kidney infections and kidney stones. Urine contains high levels of calcium oxalate and uric acid, two key culprits of kidney stone formation.

Avoid Non-steroidal Anti-Inflammatory Drugs (NSAIDs)
Non-steroidal anti-inflammatory drugs work by inhibiting prostaglandins and cyclooxygenase (COX) enzymes. However, these two inflammation and pain sensation molecules are also involved in kidney functions. NSAIDs can reduce blood flow to the kidneys and lead to kidney damage.
OTC pain medicines like ibuprofen, aspirin, and naproxen have been associated with a higher risk of kidney and heart problems. In a 2021 study, the prevalence of ibuprofen usage among children increased the risk of acute kidney injury in hospitals.
certain antibiotics
Natural alternatives to NSAIDs for pain relief and anti-inflammation include taking ginger and curcumin supplements and essential oils like lavender and rosemary. which provides the benefits of NSAIDs without harmful side effects.

After all, we’re based here! But we also love our city because it’s got a ton of things going for it—one of which is Samir Becic. It’s been almost 4 years since HFR founder Samir Becic was named “Fitness Czar” for the City of Houston! What better way to celebrate the anniversary than with a series of healthy living recommendations for Houstonians?

Mayor Sylvester Turner proclaimed Samir with the official title on November 1st, 2018 following 16 years of Samir’s dedicated service (starting with Mayor Lee Brown in 2002) to make the city a healthier and fitter place to live. In honor of our founder and his tireless work to make the city a healthier place to live for the past 20 years (as a volunteer and 4 years as “Fitness Czar”), we’ve decided to share some of our favorite healthy Houston recommendations- to see all of our top picks, click here.

Houston Run Clubs

New to Houston and looking for some activities that will help you explore the Houston area or make new friends? Or do you simply want to connect with fellow Houstonians while staying active? If the answer to these questions is a resounding yes, join these 10 running groups in Houston, Texas! 

ZFT Run Club

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The Zone Fitness Training is open to all levels and free for members! Zone Fitness Training is committed to improving the lives of their members by combining physical and social activities. Founded on Juneteenth in 2017, the ZFT running club commemorates the emancipation of enslaved people and celebrates African American Culture! This diversifying club is determined to uplift the Houston community through running and fitness and be a beacon of happy, healthy, and more fulfilled life for the Black community. They also have a sister club in Dallas with an “Inspire, Instruct, and Improve” slogan, and both clubs believe that running can and should be enjoyed by all. 

BON Running Club

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Open for all levels and free to join, BON Running Club holds weekly runs of 5km and ends their runs at their favorite bars for socializing and winding down. Members shared that their favorite feature of the BON Running Club is how relaxed, fun, and focused on fitness it is! BON Running Club raises awareness and money for organizations like Undies for Everyone, Girls on the Run Greater Houston, Muscular Dystrophy Association, and more! 

West End Running Club

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Very similar to the Bon Running Club, the West End Running Club is open to all levels and free to join, meeting on Tuesdays and Wednesdays. Like the BON Running Club, West End hosts weekly runs that begin and end at their favorite bars. The West End Running Club allows members to determine their run pace and offers a 2-6 mile course. Both BON and West End Running Club require little commitment but have a meaning and positive impact on the community and the lives of its members. West End Running Club also supports Achilles International Organization. 

Njord Running

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Njord Running Club is a fantastic option for those who want to have an impact on their community and the planet! Free to members and open to all levels, Njord Running Club was founded by competitive runners who felt a calling to empower and encourage a community. They host two runs a week on Wednesdays and Saturdays and have encouraging comments from their members saying that this running club is open to all but especially those who are “passionate runners and seek a more invigorating experience.” 

Runner’s High Club

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Runners High Club is open to beginners and advanced runners! While they do have a membership fee of $75 for half marathon training and $95 for marathon training, too many, it is well worth it because of the detailed training plans and paced group runs that help their members achieve their running goals! They meet every Tuesday, Thursday, and Saturday and encourage those whose primary goal is improving their running abilities! This running club is great for beginners or people who are low in motivation and looking for a slow introduction into running and one day want to reach a specific goal. However, this running club will have you running six days a week! Three days by yourself and three with a group that runs the same pace as you. This club is about inspiring, uplifting, and helping its members stay on track to help you meet your goals!

Bayou City Road Runners

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This club is for beginners and has a membership fee of $30 per year. They meet at Rice University on Wednesdays and Memorial Park on Sundays and are a great social club! You don’t have to be an avid runner to join, and you don’t even have to run if you don’t feel like it! They encourage the idea of running. They also believe that a good run needs an even better feast at the end, going for pretzels after running on Wednesdays and a post-run breakfast on Sundays. They even have award banquets and Christmas Parties! Even though this club is popular for beginners, those at a more advanced level and want to feel part of a community are more than welcome to join!

Houston Harriers

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This run club has been thriving since 1975 and is for all levels ranging from intermediate to advanced. They have a $25 annual membership fee and meet twice a week on Mondays and Saturdays. This run club is known for their excellent coaching and is dedicated to athletic development through healthy competition. Their main goal is to bring attention to competitive running in Houston and focus on training and the development of athletes. This club is praised for their dedication to running but also for allowing its members to choose their “own adventures” by letting them choose their pace, the routes they take, and for how long. 

In Flight Running

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This run club is open for all abilities and levels! The In Flight Running Club allows its members to learn about the sport of running “from the ground up” and help discover their personal best! They offer professional coaching, support and have running groups! Even if you aren’t training for a race, the In-Flight Run club welcomes those who want to improve their running, start a running maintenance schedule, get in shape, lose weight, or meet new running friends! Although they are open to all running paces, they encourage those who can run a continuous 3 miles before joining. As a member of In Flight Running club, you are provided with an online training schedule, easily accessible training and race schedule from your smartphone, daily emails that update you on your running schedule, and more! They have three season passes ranging in price from $165-$525. 

Houston Area Road Runners Association

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This association is a volunteer, nonprofit organization of runners who are dedicated to providing support and advocating for the running community in Southeast Texas. Founded in 1993, this association promotes running “as a competitive sport and a healthful exercise in the greater Houston area.” This association offers a voice on problems that affect runners in the Houston area, and they also have club activities and competitions that are beneficial to club members and the Houston running society. Membership is open to all, regardless of age or running level, and the membership pricing can range from $17 to $32. They even have a membership for students! 

Heights Running Club

Heights Running Club is a great network for runners and walkers. They aim to help motivate members to reach their goals while maintaining a fun environment. Formed in January 2012, this club’s purpose is to “unite the large community of runners and walkers in Houston Heights.” They are open to all levels and abilities and meet once a week! This club is free to join and run local races with the Heights team! They change up the running distances, do tempo runs, run on the track, and do hill workouts at Spotts Park! They are also kid-friendly! 

Planning to minimise the weight gain this Christmas? Get your strategies in place to cope with festive temptation and have a happy, healthy Christmas. Try these  tips from HFR led by fitness expert and HaperCollins author of the book ReSYNC Your Life Samir Becic.

1. Plan ahead: Eating out later on? Plan a day of smaller meals beforehand and avoid between-meal treats. 

2. Chocolate boxes: Never have more than one box of chocolates open at a time, and keep unopened boxes out of sight. They won’t go bad: stagger them over the next few months if necessary. 

3. At the Christmas buffet: Do not hover by the buffet table. Make your selection then step away from the table. Think about what you’re putting on your plate – make it one portion and do not make repeat visits. Choose a smaller dessert-sized plate, and avoid the high saturated fat offerings like sausages and quiche; instead load up on fruit, skinless chicken and vegetable crudités. 

4. At work: If everyone brings in Christmas goodies to share, make your contribution festive fruits, and EAT THEM instead of the high-calorie communal chocolate and mince pies.

5. At the supermarket: Make a shopping list and stick to it. Avoid the aisles of temptation and make your Christmas snacks plain popcorn, pretzels, and vegetable crudités with a low fat dip. 

6. The bird: Turkey is a great source of protein and a low fat meat. Most of the fat that is present in a cooked turkey will be found in the skin. So don’t eat the skin.

7. Perfect portions. Even on Christmas Day, when turkey, stuffing, mashed potatoes and ham are begging to be eaten, make sure vegetables take up one third of the space on your dinner plate. If you’re in charge of cooking, steam veg where possible or use only a small amount of water. Brussels sprouts, peas and carrots can all be served unbuttered. Use the veg water for gravy and any leftover vegetables in a delicious soup to help fill you up and keep down the calorie count in the days after Christmas.

8. Healthy options: Want to keep the calories down even further? Try dry roasting potatoes on a non-stick baking sheet or use an oil spray instead of smothering them in butter fat. You can also make gravy using vegetable stock instead of meat juices, accompanied by a fruit-based stuffing; make mashed potatoes from low fat milk. 

9. Bottoms down: Who doesn’t drink more at Christmas? At the very least, steer clear of sweet cocktails and creamy liqueurs. Have a glass of water after every alcoholic drink to keep down the calorie count – it also has the benefit of leaving you with a clearer head the next morning. 

10. Pie wise: The pie slice contains around 450 calories and that’s before you’ve added cream or brandy butter. Take a smaller slice and eat it slowly to really enjoy it.

Instagram:

Martha McKittrick RD, PCOS Expert 

Martha McKittrick is a dietician and certified nutritionist who has over 20 years of experience with PCOS nutrition. She mixes humorous posts with educational, informative posts such as supplements, food ideas, grocery hauls, and science backed up facts as well. She is very committed to supporting women struggling with their PCOS to achieve their goals. 

View this profile on Instagram

PCOS | Insulin Resistance | Weight Loss | Nutrition & Lifestyle (@the.pcos.dietitian) • Instagram photos and videos

Courtney Minors, RD, PCOS Specialist 

Courtney Minors is a dietician and PCOS expert. Having PCOS herself, Courtney believes in reversing symptoms with a healthy lifestyle and balanced nutrition. She helps women to have better hormone health through different wellness strategies, diet, and exercise. She also has her own PCOS program to help women with their journey! 

View this profile on Instagram

Courtney Minors | PCOS | Nutrition | Insulin Resistance (@pcos.nutritionist.courtney) • Instagram photos and videos

TikTok:

Cory Ruth, MS, RDN

Cory Ruth, better known as “thewomensdietician” on Tikok and other platforms, is a dietician, women’s health expert, and also has PCOS herself. Her content focuses on women’s nutrition emphasizing the importance of balanced eating and hormone health. Her content is engaging, yet educational. This makes it easy to appreciate and informative for women. 

@thewomensdietitian

Drew Baird

Drew Baird is an educational content creator who offers information and advice on PCOS. He uses current and past scientific studies to provide accurate information to his followers. His content is fun and relatable and covers things such as diet and nutrition, hormone balancing, and how to manage PCOS symptoms. 

@thepcosmentor

X:

PCOS Challenge – National Polycystic Ovary Syndrome Association 

PCOS Challenge is the leading non profit organization that raises awareness about PCOS. They share support and resources to over 60,000 women struggling with PCOS. They host events, are active on the radio and TV, and even offer health screenings. As well as providing support, their mission is to advocate for increased funding and research specifically for PCOS. 

Today is #WorldPCOSDay!

Many women remain undiagnosed and unaware of #PCOS. Let's change that.

Educate yourself, spread the word, and support those affected. Knowledge is power!https://t.co/WqLEJhyD5uhttps://t.co/JqEu9iu0X1#PCOSAwarenessMonth pic.twitter.com/BMNKT5vU4Q

— PCOS Challenge (@pcoschallenge) September 1, 2024

Jessie Inchauspé  – Glucose Goddess 

Jessie Inchauspé is a French biochemist and author of two New York Times bestseller books “Glucose Revolution”, and “Goddess Method”. She is known for sharing educational, scientifically backed up facts and tips. These tips include managing glucose levels through nutrition. She particularly focuses on balancing blood sugar for metabolic health, which in turn is helpful for women with insulin resistance due to their PCOS. 

The BEST way to start a meal?
Veggies & Vinegar baby
if you have a salad,
make sure to add vinegar to the dressing – that way you get two benefits in one: the fiber from the veggies, PLUS the acetic acid from the vinegar.
Your veggie starter can be any veggie (salad or… pic.twitter.com/QKAuliVNmC

— Jessie Inchauspe (@glucosegoddesss) June 25, 2024

Facebook:

PCOS Diva Page

The PCOS Diva Page on Facebook provides women with PCOS a community full of support and resources. They offer advice on symptom management, nutrition, and lifestyle changes. Women share personal stories, tips, and insight as to what works and doesn’t work for them. This is a great resource that creates a supportive community for women with PCOS! 

PCOS Awareness Association

The PCOS Awareness Association is a worldwide non-profit organization that is dedicated to advocacy of Polycystic Ovarian Syndrome. Their page aims to raise awareness and provide support and important tips for women with PCOS. This community encourages women to have discussions, connect with others, and to learn about others’ experiences as well as sharing their own. 

Youtube:

Tallene Hacatoryan, RD  

Tallene Hacatoryan is a dietician and PCOS expert, who also has PCOS. Her channel focuses on symptoms and weight management through lifestyle and diet changes, specifically gluten and dairy free. Her videos are engaging and educational which makes it simple to understand. She offers advice and support, and also has her own program as well! 

Tam Woods 

Tam Woods is a best-selling author, clinical nutritionist, and fertility educator! Her channel is centered around educational videos. Her videos consist of healthy pregnancy advice, recipes, and natural solutions for hormone imbalances. 

Exercise

Just by working out, you are able to boost your brain health, mental health, and physical health- that’s an awesome combo of self-care right there! Exercising can help your brain learn faster, improve your memory, and help with your cognitive ability. As for your mental health, it’s a stress reliever and can reduce depression and anxiety. On top of these, you’ll look good and feel good!

Fresh air

Especially being in the middle of a pandemic, we can often feel suffocated, whether it’s from being indoors all day or just needing some space. Going out for some fresh air can help clear your lungs, lower your blood pressure and heart rate, can give you more energy, increase focus, and can help you get that sense of peace you might not get from being indoors.

Gratitude

Having gratitude is linked to having better sleep, better heart health, and strengthening relationships. All of these contribute to a healthier immune system, which is one less thing for you to stress about. Along with that, we are still in the middle of a pandemic, making the holidays a little lonelier for some of us, but with having some gratitude, you’re able to think about all the things you are grateful for and think positively, which increases your mood and makes you feel happy!

Skincare

The air outside is dry and freezing, causing our skin to be dry, which often leads to insecurities. Make sure you’re keeping your skin moisturized, i.e, body lotion, lip balm, and most of importantly- water! Don’t forget to protect your skin with SPF and if you need to, treat yourself to a professional facial. This can help you feel beautiful and refreshed!

Hygiene

Did you know that personal hygiene can affect your self-esteem and mental health? Poor hygiene is typically associated with being unmotivated and feeling sluggish, which is often found in those who have poor mental health. Take care of yourself and make sure to set time aside to showering, brushing your teeth, washing your hands, and taking off any makeup. Doing so can prevent any diseases you can get from not doing so and making you look good, thus making you feel good.

Adequate sleep

Lack of sleep can make us moody, forgetful, and unfocused! And guess what? The risk of you attaining chronic diseases increases, the less sleep you get. It’s even more important now that it’s cold and we all just want some rest. Set an alarm on when to go to bed and sleep for at least 7 hours. This will reduce all the symptoms listed as well as decrease your dark circles and make you feel less lazy. It will even help you feel more relaxed and give you energy throughout the day.

Healthy diet

A healthy diet is an important aspect of self-care. But it’s not about losing weight, it’s about the nutritional content you are putting into your body. Make sure to include the recommended amount and types of vitamins and nutrients to keep your body healthily functioning throughout the day. A well-balanced diet and even taking vitamin supplements are able to promote your overall health and keep you feeling healthy. During holiday dinners, you can opt-in for healthier ways to make the food, for example, using left-over vegetable water for the gravy.

Volunteering

This self-care activity not only builds your self-esteem but can give you a sense of purpose. Volunteering is a way to give back to the community, it’s especially needed during the holiday season, and it also gives back to you. In this way, you are able to build new relationships, find happiness, and learn new skills, which enhances your brain activity. Volunteering can also help you re-evaluate yourself in how you care for yourself and how you are compassionate towards others, often encouraging self-love and caring for others.

Listening to music and dancing

Need to blow off some steam or de-stress? Listen to music and dance it off! Sometimes all we need is to move around how we want and when we want, to relieve some stress, and let ourselves go for a bit. You’re getting fit, you’re unloading unwanted feelings, and you get to do it listening to something you like. You can even dance to holiday music.

Focusing on you

Remember that your feelings matter and you should pay attention to them. Often we stress about things or other people and it makes us feel unmotivated or unhappy. If holiday shopping or going out feels too stressful and doesn’t make you feel right, you don’t need to do it, focus on you. Sit back, relax, and focus on self-care!

Recycle wrapping paper and gift boxes

One of the 3 R’s to reduce waste, recycling wrapping paper, and gift boxes! Recycling wrapping paper and gift boxes can save trees, money, and energy. For one, you can reuse new ones you get and old ones already stored in your home or you can throw them in the recycling bin. Recycling wrapping paper and gift boxes in the bin will reduce the amount of landfills we have and carbon emissions released into the atmosphere. One ton of paper is equivalent to 17 trees (which take in up to 250 pounds of CO2 emitted).

LED holiday lights

Or solar-powered lights with a timer that turns off automatically, so you don’t forget! These lights last longer and are more energy-efficient than your traditional holiday lights. LED lights are proven to save up to 75% of energy (saving money) and they last 25 times longer. Not only that, but they are safer to use as they don’t overheat as much as traditional holiday lights and the same lights could still be used for the next 40 holidays!

Gift an experience

Due to the COVID pandemic, our experiences are limited. But it doesn’t have to stop us from doing things, as long as we stay safe, social distance, and plan ahead. There are so many ideas that can be gifted that don’t need to be thrown in the trash like gift cards, gift certificates, future concerts, or maybe even a gym membership to a place that requires social distancing! 

Reusable bags

Going Christmas shopping? Instead of the store giving you plastic to carry your items in, opt in for buying a reusable bag or bringing your own! Plastic is harmful to the environment as well as to us and animals. They contain chemicals that are absorbed by our bodies and especially the environment, where they can be sink into our groundwater! Not only that, but plastic can be ingested, injure and poison marine life.

Gift used or thrifted items

Also, part of the 3 Rs, reusing! There are many like-new or brand-new items you can find thrifting! And if anything, a lot of people love vintage items, especially if you score on a rare one. Stores like Goodwill or Texas Thrift offer a variety of them, but there are also online stores that sell secondhand items like Poshmark, Craigslist or eBay. In this way, waste is decreased and the demand for manufactured items decreases, which means less money and less energy for companies to emit!

DIY 

“Do it yourself”- it’s more heartfelt, you know what’s going in, and you can buy it in bulk, making it less expensive! There are so many creative ideas, especially ones to promote health and safety. One DIY idea is a COVID safety kit, like medicine, thermometers, vitamins, and masks! Another one to promote health can be a workout kit, where resistance bands, jump ropes, sweat towels, mats, and more are included!

Invest in an actual tree

Investing in an actual tree saves you from buying an artificial one that’s traveled thousands of miles, emitting carbon emissions, and made with harmful chemicals since they are made from plastic and dyes. Cutting down a real tree may sound bad, but they are grown specifically for holiday festivities. Buying a real tree keeps local tree growers’ businesses going and they are also recyclable and compostable, meaning they can go back into the earth to make new life!

Organic and locally grown food

An eco-friendly way to have a holiday dinner, this is a way you can reduce you and your family’s carbon foot-prints. Buying produce close to home, instead of one that travels thousands of miles away uses less energy and releases fewer carbon emissions. Not only that, but most local farmers grow produce and meat that are sustainable, and by buying from them you are supporting small/ local businesses, especially if they have been hit hard by the pandemic.

Reusable dishes and utensils

Reduce your carbon footprint and landfill waste by using your regular, at-home glass, ceramic, or reusable dishes and utensils. You will be saving yourself the trouble of filling up your trash with plastic that will later be thrown in the landfill and make its way to harming marine life and the environment.

Going for a walk

Instead of going for a drive, which also contributes to pollution, try going for a walk. You can enjoy a breath of fresh air and get some exercise after that hearty, holiday meal. The best part is, you do not have to do it alone and the Christmas lights are out, so you can spend time with your family, admire the lights, and support sustainability!

• Put fall colors in your diet: Don’t just dress the part of fall, eat it too! Put some orange, yellow, brown and green in your diet too to ensure you’re getting all of the essential vitamins and nutrients to have the energy to do all your Thanksgiving activities! Pumpkins, squash, and carrots are packed with vitamins A and C, also full of antioxidants.
• Rake the leaves: Raking the leaves doesn’t have to be a chore. Make a game out of it; whoever can rake the most leaves into the biggest pile gets to jump in everyone else’s (and make them re-rake them again). Don’t forget that raking leaves can burn around 235 calories!
• Turkey Day run: Several cities around the nation have what they call a “Turkey Run”, where the community gathers together to run (or walk) a 5k, which is equivalent to a little over 3 miles. Participating in one of these events would give a great start to your day and get your exercise in before you chow down on Thanksgiving dinner.
• “Spring” cleaning: If you’re having guests over for dinner, you better get to cleaning! You don’t need to wait until spring to deep clean the living room, now is the perfect opportunity before the family comes over. Assign each person in your family to a room, where they’ll be burning around 170 calories (you can burn 200 if you get on your hands and knees and scrub the kitchen floor!).
• Go Christmas shopping: People don’t realize how much of a workout shopping is until they look down at their fitness tracker and see they’ve walked 3 miles just around the mall! Not only that but pushing around a heavy shopping cart full of presents can be your cardio for the day. Bring the family and takes laps around the mall, and get a different scenery outside of the gym.
• TV commercial challenge: With the holidays comes obnoxious and annoying commercials you’re going to see on repeat for the next month, so make the most out of them and challenge your family to a fitness face-off! Every time you see that one Best Buy commercial that drives you up a wall, do 10 push ups to take your mind off it. That Walmart commercial that you always switch the channel when it comes on? Do 10 lunges across the living room. Your body will thank you for it!
• Give thanks: Nothing improves your mental health more than realizing all the things you have to be grateful for. Sit together with your family and write out a list of 5 things you are thankful for, and share them with each other. The warm aroma of positivity around you will improve your mental, spiritual, and even physical health.
• Cook for a neighbor: Spread awareness of the importance of healthy eating by bringing treats to others! Bake up a yummy apple cider glazed chicken and bring it over to the neighbor you don’t very well. You never know what someone is going through, and something simple as a homemade healthy treat is all they may need!
• Go to a weekend getaway in the mountains: Research has proven that being in the mountains has a multitude of health benefits, like having more energy and better respiratory and cardiovascular health. Get out of town and go visit the mountains and have the vacation of a lifetime, while taking care of yourself!
• Check out local events: The holidays are one of the most actives time of the year, with so many different activities and things to do that are family friendly. Check out your local newspaper or community calendar to see all the events going on in town. Go walk around with the family and look at Christmas lights, or just hang out outside enjoying the crisp fall air!

Protecting Cardiovascular Health

Oral bacteria from gum disease can enter the bloodstream, contributing to inflammation and the buildup of fatty deposits in blood vessels, which may lead to atherosclerosis (hardening of the arteries). According to Harvard Health, this increases the risk of heart attacks, strokes, and high blood pressure. By managing dental health, you support a healthy heart and lower the chances of cardiovascular diseases, which are the leading cause of death globally.

Managing Blood Sugar Levels and Diabetes

There’s a strong two-way link between diabetes and gum disease. Infections in the gums can raise blood sugar levels, complicating diabetes management. Conversely, diabetes can make gum disease more likely and severe. By keeping the gums healthy, individuals with diabetes may experience improved blood sugar control and a reduced risk of diabetes-related complications.

Reducing Respiratory Infections

When bacteria from gum infections are inhaled, they can affect lung health, leading to respiratory diseases such as pneumonia, bronchitis, and COPD. This risk is particularly significant for older adults, those with chronic respiratory conditions, and people with compromised immune systems. Regular dental hygiene can decrease the chances of oral bacteria traveling to the lungs, contributing to a healthier respiratory system.

Supporting Kidney Health

There is a link between chronic gum inflammation and kidney disease. Inflammatory responses triggered by gum disease can strain the kidneys and potentially worsen chronic kidney conditions. By reducing inflammation through proper dental care, people can lower the risk of overworking the kidneys, helping to preserve kidney function over time, according to the National Kidney Foundation.

Promoting Brain Health and Reducing Cognitive Decline

Research published by the National Library of Medicine shows a potential link between gum disease and cognitive disorders like Alzheimer’s. Inflammatory responses and bacteria from gum disease may reach the brain, leading to chronic inflammation that contributes to neurodegenerative diseases. Prioritizing oral health can reduce the risk of bacteria and inflammation affecting cognitive function, potentially playing a role in preserving memory and brain health with age.

Improving Pregnancy Outcomes

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes.

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing the risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes1. A study published in Frontiers in Oral Health highlights that treating gingivitis during pregnancy can reduce the risk of preterm birth by approximately 50% and improve birth weights. Additionally, the American Dental Association emphasizes the importance of oral health care during pregnancy to prevent adverse outcomes.

Strengthening Immune System Resilience

When the mouth harbors large amounts of harmful bacteria, it places continuous demand on the immune system, triggering chronic low-grade inflammation. This can lead to immune system fatigue, reducing its ability to fight infections effectively and increasing vulnerability to autoimmune disorders. By keeping the mouth healthy and minimizing inflammation, you’re aiding the immune system to function at its best across the body. Research published in Frontiers in Oral Health highlights that microbial imbalance and sustained inflammation are involved in disease progression, and the adverse interaction triggered by a host immune response to microorganisms can lead to both oral and systemic diseases.

Balancing Gut Health and Reducing Digestive Issues

Your digestive system starts in your mouth, and poor oral health can lead to an imbalance in the body’s bacterial environment. Chronic gum disease and bacterial buildup in the mouth can impact gut health, leading to issues such as acid reflux, intestinal infections, and even inflammatory bowel disease (IBD). By reducing harmful bacteria through oral hygiene, you support a healthier, more balanced gut microbiome.

Alleviating Chronic Pain and Improving Mental Health

Persistent oral issues, such as gum disease or untreated tooth decay, can lead to chronic pain that significantly impacts mental health and overall quality of life. This discomfort often contributes to heightened stress, anxiety, and even depression. Research has shown that individuals suffering from chronic dental pain are more likely to experience mental health challenges. By addressing oral health problems, it is possible to alleviate pain, reduce stress, and enhance both emotional and psychological well-being.

Furthermore, the interconnectedness of oral health and mental health highlights the importance of a holistic approach to healthcare. Maintaining good oral hygiene practices and seeking timely dental care can prevent these issues and contribute to a better quality of life. Studies have demonstrated that individuals who prioritize their oral health often report improved mood, better sleep, and higher overall life satisfaction.

Lowering Cancer Risks

Certain oral infections and chronic gum disease have been linked to an increased risk of cancers, particularly oral and throat cancers. Tobacco and alcohol use further increase this risk, especially when combined with poor oral hygiene. Research from Harvard’s T.H. Chan School of Public Health found that gum disease was linked to an increased chance of suffering from stomach and esophageal cancer. Maintaining good dental health helps reduce these risks, supporting longevity and overall health.

Your dental health is a crucial factor in achieving optimal overall health. Far from being limited to your teeth and gums, oral hygiene affects the body in numerous ways, from cardiovascular and cognitive health to respiratory and immune system functioning. By understanding these connections and prioritizing dental care, you protect yourself from a range of health issues, both short-term and long-term. Regular brushing, flossing, and dental visits go beyond creating a radiant smile—they foster a healthier, stronger, and more resilient body.

Our team at Health Fitness Revolution has researched the top 10 best supplements for liver health that can be found on Amazon. These supplements contain a range of potent antioxidants, herbs, and amino acids that can help to improve liver function and protect against liver damage.

Nature’s Bounty Milk Thistle

Nature’s Bounty Milk Thistle is a popular supplement on Amazon that is known for its liver-supporting benefits. It is a highly-rated supplement that contains 250mg of milk thistle extract per capsule. Milk thistle, also known as Silybum marianum, has been used for centuries as a natural remedy for liver ailments. The active compound in milk thistle, silymarin, is a powerful antioxidant that can help to protect liver cells from damage caused by toxins and oxidative stress. Silymarin works by inhibiting the production of free radicals and promoting the regeneration of liver cells. The liver plays a critical role in detoxifying the body, and taking supplements like Nature’s Bounty Milk Thistle can help to support liver function and protect against liver damage. 

Jarrow Formulas N-A-C Sustain

Jarrow Formulas N-A-C Sustain is a popular supplement on Amazon that can provide support for liver health. It contains 600mg of N-Acetyl Cysteine (NAC) per tablet, which is a powerful antioxidant that can help to protect liver cells from damage caused by free radicals. NAC is also a precursor to glutathione, which is a key antioxidant in the liver that helps to detoxify harmful substances in the body. By increasing glutathione levels, NAC can support liver function and help to reduce inflammation in the liver. Additionally, NAC has been shown to have a beneficial effect on the respiratory system, making it a versatile supplement that can benefit multiple aspects of health. 

NOW Supplements Vitamin E 

NOW Supplements Vitamin E is a popular supplement on Amazon that can provide support for liver health. Vitamin E is a powerful antioxidant that can help to protect the liver from damage caused by oxidative stress. NOW Supplements Vitamin E is a highly-rated supplement that contains 400 IU of vitamin E per softgel, which is a potent dose that can provide significant benefits. In addition to its antioxidant properties, vitamin E has been shown to improve liver function in people with liver disease by reducing inflammation and promoting the regeneration of liver cells. Vitamin E also plays a critical role in maintaining healthy skin, eyes, and immune function, making it a versatile supplement that can benefit multiple aspects of health. 

Solgar Vitamin C

Solgar Vitamin C is a popular supplement on Amazon that can provide support for liver health. Vitamin C is a powerful antioxidant that can help to protect the liver from damage caused by free radicals. Solgar Vitamin C is a highly-rated supplement that contains 1000mg of vitamin C per tablet, which is a potent dose that can provide significant benefits. In addition to its antioxidant properties, vitamin C has been shown to improve liver function by reducing inflammation and promoting the regeneration of liver cells. It may also help to reduce the risk of liver disease and improve the effectiveness of certain medications used to treat liver conditions. Vitamin C is also important for maintaining healthy skin, bones, and immune function, making it a versatile supplement that can benefit multiple aspects of health.

Nature’s Answer Turmeric

Nature’s Answer Turmeric is a popular supplement on Amazon that can provide support for liver health. Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Nature’s Answer Turmeric is a highly-rated supplement that contains 500mg of turmeric extract per capsule, which is a potent dose that can provide significant benefits. In addition to its anti-inflammatory and antioxidant properties, curcumin has been shown to protect the liver from damage and improve liver function. It can help to reduce inflammation in the liver and promote the regeneration of liver cells. Turmeric is also used to support overall health and wellness, with potential benefits including improved brain function and reduced risk of heart disease.

Nature’s Way Dandelion Root

Nature’s Way Dandelion Root is a popular supplement on Amazon that can provide support for liver health. Dandelion root is a natural diuretic that can help to improve liver function by increasing bile production and flow. Nature’s Way Dandelion Root is a highly-rated supplement that contains 525mg of dandelion root per capsule, which is a potent dose that can provide significant benefits. Dandelion root has been shown to help detoxify the liver by increasing the production and flow of bile, which helps to remove toxins from the body. It may also help to reduce inflammation in the liver and improve overall liver function. In addition to its benefits for liver health, dandelion root is also used to support digestive health, boost immunity, and promote healthy skin.

Doctor’s Best Betaine HCl

Doctor’s Best Betaine HCl is a popular supplement on Amazon that can provide support for liver health. Betaine is a naturally occurring compound found in beets and spinach that has been shown to help improve liver function and reduce the risk of liver disease. Doctor’s Best Betaine HCl is a highly-rated supplement that contains 650mg of Betaine HCl per capsule, which is a potent dose that can provide significant benefits. Betaine HCl can help to improve digestion by promoting the production of stomach acid, which aids in the breakdown of food and the absorption of nutrients. It may also help to support liver health by reducing inflammation and promoting the regeneration of liver cells. In addition to its benefits for liver health, Betaine HCl is also used to support cardiovascular health and enhance athletic performance. 

Himalaya LiverCare/Liv.52

Himalaya LiverCare/Liv.52 is a highly-rated herbal supplement on Amazon that has been used for over 60 years to support liver health. It contains a blend of herbs such as caper bush, chicory, and black nightshade that have been shown to support liver function. The caper bush helps to protect the liver from damage caused by toxins and free radicals, while chicory promotes the production of bile and helps to detoxify the liver. Black nightshade is also known for its hepatoprotective effects and helps to reduce inflammation in the liver. Himalaya LiverCare/Liv.52 is a comprehensive supplement that can help to support liver health by promoting the regeneration of liver cells, reducing inflammation, and improving liver function. It is also used to support digestive health and enhance immunity. 

Zhou Nutrition Liver Cleanse

Zhou Nutrition Liver Cleanse is a popular supplement on Amazon that can provide support for liver health. It contains a blend of herbs and antioxidants such as milk thistle, artichoke, and turmeric that have been shown to support liver function and protect against liver damage. Milk thistle contains silymarin, a compound that can help to protect liver cells from damage caused by toxins and oxidative stress. Artichoke promotes the production of bile and helps to detoxify the liver, while turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. Zhou Nutrition Liver Cleanse is a comprehensive supplement that can help to improve liver function, reduce inflammation, and promote the regeneration of liver cells. It is also used to support digestive health and enhance immunity. 

BioSchwartz Advanced Liver Support

BioSchwartz Advanced Liver Support is a powerful supplement that can provide comprehensive support for liver health. It contains a blend of herbs, antioxidants, and amino acids such as milk thistle, dandelion root, artichoke, and N-acetyl cysteine (NAC) that have been shown to support liver function and protect against liver damage. Milk thistle contains silymarin, a potent antioxidant that can help to protect liver cells from damage caused by toxins and oxidative stress. Dandelion root acts as a natural diuretic that helps to increase bile production and flow, while artichoke promotes the production of bile and helps to detoxify the liver. NAC is a powerful antioxidant that can help to protect liver cells from damage caused by free radicals. Additionally, BioSchwartz Advanced Liver Support contains amino acids such as L-methionine and L-taurine that are essential for liver function and support the detoxification process. This supplement is also third-party tested for purity and potency, ensuring that you are getting a high-quality product.

Higher Blood Pressure

Prolonged isolation can affect a lot in your body and one of the big things that it can do is it can lead to higher blood pressure levels. Lots of factors play a hand, including staying inside, not being active, eating, poorly and more. Due to the circumstances of being confined within the walls of your own home, blood pressure levels can be negatively affected. Isolation makes it incredibly easy for everyone to fall off of their routines and normalcies.

The stress and anxiety that can arise due to being alone can cause our cortisol levels to skyrocket. When cortisol levels start to rise it essentially means that those fight or flight hormones such as adrenaline are on overtime. This can cause a domino effect of health problems, leading to obesity, excessive production of glucose and more.

Sleep Disturbances

Extended periods of isolation can disrupt daily routines, leading to decreased physical activity and an inability to recognize exhaustion. This can negatively impact sleep schedules and habits.

Sleep is crucial for regulatory functions in the human body. According to the American Psychological Association (APA), sleep disturbances can lead to impaired cognitive function, increased susceptibility to illness, irritability, and more. A study published in Sleep and Biological Rhythms found that loneliness and social isolation are linked to worse sleep quality, specifically lower sleep efficiency. Additionally, the National Sleep Foundation highlights that chronic sleep deprivation increases the risk of health problems like high blood pressure, cardiovascular disease, diabetes, depression, and obesity.

Ensuring proper bodily function starts with good sleep. Trust and listen to your body’s circadian rhythm.

Weight Gain

Weight gain is a common response to prolonged isolation, often accompanied by emotional battles. The lack of physical activity and motivation to maintain healthy habits can lead to significant weight gain. Studies have shown that social isolation and loneliness can lead to unhealthy eating patterns and reduced physical activity, contributing to obesity. The American Psychological Association (APA) reported that 42% of U.S. adults experienced undesired weight gain during the COVID-19 pandemic, with an average gain of 29 pounds. This weight gain is associated with increased risks of chronic diseases such as diabetes and heart disease.

Weakened Immune Function

When an individual experiences prolonged isolation, their immune system can weaken almost immediately due to lack of exposure to external stimuli. Normally, going out in public exposes us to various germs, helping our bodies build defenses against them. Without this exposure, the immune system doesn’t get the practice it needs to fight off bacteria and viruses. As a result, when isolated individuals eventually come into contact with illnesses, they may experience more severe symptoms and a greater threat to their health.

Studies have shown that social isolation can alter immune system cells, making individuals more susceptible to illness. Research published in the Proceedings of the National Academy of Sciences found that loneliness can lead to increased inflammation and a weaker immune response.

Heightened Anxiety and Stress

Stress can be triggered by various factors, but isolation plays a significant role in exacerbating anxiety responses. The lack of social support, negative thought patterns, fear of judgment, disruption of routine, and cognitive decline all contribute to heightened stress levels1. According to a study by Julianne Holt-Lunstad, PhD, social isolation and loneliness can increase health risks as much as smoking 15 cigarettes a day or having an alcohol use disorder. Additionally, social isolation has been linked to cognitive decline, which further impacts mental health. When mental health deteriorates, physical health often follows suit. The interconnectedness of mental and physical health means that deficits in one area can lead to declines in the other.

Increased Loneliness

Isolation and loneliness are closely linked, both representing a disconnection from the outside world. These feelings can diminish many positive aspects of daily life, leading to a sense of loneliness and a lack of meaningful relationships. According to the National Institute on Aging, social isolation and loneliness are associated with higher risks of various health problems, including heart disease, cognitive decline, and premature death. Addressing feelings of loneliness is crucial for maintaining both mental and physical well-being.

Difficulty Maintaining Social Skills

Human interactions are crucial, and social skills become more natural and manageable with regular practice. For instance, giving a presentation at work or school is less daunting if it’s a frequent task. However, prolonged isolation can disrupt this practice, making such tasks more challenging due to increased nerves and unfamiliarity.

Diminished social skills can significantly impact various aspects of life, including increased rates of depression and feelings of isolation. According to the American Psychological Association (APA), social connections are essential for mental well-being, and a lack of these connections can lead to mental health issues. A study published in Psychiatry Research found that social support was associated with a reduced risk of depression and better sleep quality during periods of isolation. Maintaining social skills is vital for overall mental and physical health.

Negative Self Perception

When human interaction is removed, social validation in daily life diminishes, leading to a lack of feedback and affirmation that humans need to feel worthy of their decisions and choices. This can result in negative self-perception, characterized by increased rumination—overthinking and dwelling on negative thoughts or past failures. Isolation reduces opportunities for success and accomplishment, causing individuals to feel stagnated and inferior.

Studies have shown that social isolation can lead to heightened rumination and negative self-perception. According to research published in Behavior Research and Therapy, rumination can heighten vulnerability to anxiety, depression, insomnia, and impulsive behaviors. Additionally, a study by the American Psychological Association (APA) found that social connections are essential for mental well-being, and a lack of these connections can lead to mental health issues1.

Hormonal Imbalances

Prolonged isolation can lead to significant stress, struggles, and loneliness, resulting in hormonal imbalances. These imbalances can disrupt the body’s normal functioning, leading to various health issues. Maintaining social connections with peers and family members is crucial for keeping the body healthy and functioning optimally. Research has shown that social isolation can affect the hypothalamic-pituitary-adrenal (HPA) axis, leading to increased levels of stress hormones like cortisol. Additionally, a study published in Psychoneuroendocrinology found that social isolation is associated with elevated inflammatory markers and altered immune responses, which can further impact overall health.

Decreased Academic Performance

Prolonged isolation poses significant challenges to academic performance. Classroom management and instructional tactics have been forever changed, leading to students becoming disconnected from the learning environment. Effective learning should involve interaction with peers and in-person lessons, rather than computer screens and segregation. According to a study published in Educational Researcher, in-person learning facilitates better engagement, understanding, and retention of material. Additionally, research by the American Psychological Association (APA) indicates that peer interaction is crucial for cognitive and social development, which are essential for academic success.

Whatever factor someone experiences related to isolation, is almost destined to decrease academic performance and lesson knowledge intake.

• Digestive Health: Glycoglycerolipids are the primary fat-related molecules found in plants and are a healthy nutrient that is abundant in spinach. Glycoglycerolipids protect the digestive tract lining from inflammation-related damage. Spinach is also high in fiber, which helps break down food and keeps your digestive system moving.

• Blood Circulation: Spinach has an absolutely astounding 987% of your vitamin K DRI, which promotes healthy blood and circulation. Vitamin K is also useful for protein modification and plays an important role in protecting bones from osteoporosis.

• Improves Vision: One cup of spinach is all you need to get a full day’s requirement of vitamin A. That’s good news for your tired eyes. Beta-carotene is the form of Vitamin A found in plants like spinach and it fosters cell growth and good vision. The phytochemicals in spinach also help prevent macular degeneration and cataracts.

• Prevents Cancer: Spinach contains over a dozen different flavonoid compounds that have anti-inflammatory properties and anti-cancer causing components. Spinach extract has been used to successfully slow division of human stomach cancer cells and reduces the risk of skin cancers. Inflammation is a factor in all diseases, so spinach’s anti-inflammatory properties are a win across the board.

• Rich in Iron: Although the amount of iron in spinach can be exaggerated, the plant still contains a decent amount of the mineral. That’s why vegetarians and anemics are encouraged to eat lots of spinach for healthy blood and proper red blood cell production.

• Energizing: This leafy green is rich in magnesium and potassium, two nutrients that combine to produce energy and regulate nerve and muscle function. Keep a small salad of spinach with feta cheese, sunflower seeds and fruit in the fridge to help you get through the afternoon without feeling tired.