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.

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.

At Health Fitness Revolution, our mission is to empower people to make healthier lifestyle choices and raise awareness about the issues that impact well-being. Highlighting these films is part of that mission, as they bring to light the severe consequences of substance abuse while educating and inspiring viewers to prioritize their physical, mental, and emotional health. By addressing the harsh realities of addiction, we aim to encourage healthy alternatives and foster a stronger, more informed society.

If you or a loved one is struggling with addiction, know that help is available. Resources like the Substance Abuse and Mental Health Services Administration (SAMHSA) helpline (1-800-662-HELP) offer free, confidential support 24/7.

Requiem for a Dream (2000)

Darren Aranofsky’s masterpiece based on the novel by the same name by Hubert Selby Jr. is by all means not an easy watch. The horrifying and dark imagery of addiction and insanity that is portrayed makes this a one-time-only watch for most viewers. The plot follows four different but connected plotlines all evolving around some sort of drug abuse. Sara is caught up in amphetamines and slowly driven into madness in order to get thinner to fit in a red dress, her son Harry the heroin addict who is desperate for money, Harry’s friend Tyrone who is caught up in drug deals and mafia shootouts, and Marion, Harry’s girlfriend with a cocaine addiction that leads her to prostitution for money.

The dark, scary, and devastating visuals and scenarios ensure to cover all aspects of drug abuse and actually give the audience a taste of the everyday lives of addicts while criticizing on the prevalence of drug use and it’s accessibility in America, specially regarding prescribed weight-loss drugs. Ellen’s Burstyn’s breathtaking performance as Sarah who is desperate to lose weight and is being driven insane is both horrifying and sympathetic as it’s the real and actual portrayal of many lives in America.

IMDB Score: 8.3/10

Trainspotting (1996)

Considered one of the greatest movies of the 90’s, Trainspotting follows a  group of four friends in Edinburgh as they navigate the highs and lows of addiction, poverty and friendship. The comical and humorous tone and at the same time brutally honest and dark themes make up for a great contrast in the movie exploration as it dives deep into the consequences of their tragic lives in the depressing setting of low-income Scotland.

Familiar to the Basketball Diaries, the movie follows the pattern of following a group of people entangled in each other’s lives and addictions, rather than focus on the personal experience. It also highlights the impact of drugs on the brain, as it follows stories of overdose, withdrawal, and despair and showcases the depths that the addicts will follow for a quick release, aka “shooting up”, remarking the infamous “toilet” scene.

IMDB Score: 8.1/10

Beautiful Boy (2018)

This rollercoaster of a movie explores the relationship between a father and son amidst the son’s heroin addiction and the father’s constant attempts of helping him get sober. The movie is the true story of father and son David and Nic Sheff based on their memoirs Beautiful Boy: A Father’s Journey Through His Son’s Meth Addiction and his son’s Tweak: Growing Up on Methamphetamines. 

The main plot line follows the father and son through their journey as they try to get Nic sober. But it quickly shifts as the plot gets darker when Nic refuses to sober up. This is a different movie in the genre in the sense that in addition to exploring the dark visuals and hyper realistic scenes of “shooting up”, this story also focuses on the reality of rehabilitation and falling off the wagon. Instead of victim blaming, the story focuses on the addict as someone sick who is in desperate need of help but can’t see it and will only truly accept help when they are ready. The movie explores this horrific truth that families of addicts go through on a daily basis and both Steve Carell and Timothée Chalamet portray the struggles of the addict and the pain their closest people go through because of them in a painful but realistic manner.

IMDB Score: 7.4/10

The Basketball Diaries (1995)

This biographical sport thriller adopted from the book of the same name by Jim Carroll, follows the story of Jim played by a young Leonardo DiCaprio living his life as a high school basketball star with an artistic passion in a lower income area of Manhattan. The pressure of high school basketball and the death of his best friend from leukemia along with a mischievous circle of friends leads Jim to start using heroin, and soon after, he finds himself homeless, estranged, and trying to survive in the streets of New York.

The movie specifically focuses on the prevalence of drug use among young adults and the gateways that lead to them entering this path but also, it showcases the social and cultural aspects that sometimes are impactful in the prevalence of drug use. For example, it showcased how easier access to drugs is and how it’s normal using them among young adults in low-income neighborhoods or lower SES, or how having a negative group of friends can lure someone into using hard drugs and impact their lives forever. 

IMDB Score: 7.3/10

The Dirt (2019)

A hard-watch for music fans, the movie is based on the autobiography The Dirt: Confessions of the World’s Most Notorious Rock Band, a collaborative work between the members of Rock group Mötley Crüe. The film follows the story of each member of the band from their early start in the early 80’s, quickly becoming one the most successful rock bands across the world, which gets them into a lot of trouble. In pop culture, rock bands using and abusing alcohol and drugs have been depicted as normal, but Motley Crue took it to another level. The movie showcases the absolute trainwreck this group’s members were in the sense of alcohol consumption, hard drug-use, and public disturbances.

Interestingly enough, most of the band members are depicted as good people in general who are passionate about their music but also are blind to not see the effects of everything that they’re going through and putting everyone through. This movie also looks at the drug culture in Hollywood celebrities and the music industry in the 80’s with cameos of characters such as Ozzy Osbourne, legendary rock star. This portrayal dives into the real events that shaped America’ understanding of Rock n’ Roll and Rock musicians and how negatively it impacted the drug culture in the country.

IMDB Score: 7/10

• 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. 

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.

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.

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.

• Exposure to Natural Light: Seasonal depression can be especially challenging during the final season for students. This disorder can reduce the ability to focus and or have the motivation to study during a crucial academic time. Research shows that light exposure can majorly benefit in mitigating symptoms of seasonal depression. Exposure to bright lights increases energy levels and improves the mood. Studying near the windows, taking breaks to go outside to walk or exercise or using light therapy and trying to light the indoor rooms are beneficial steps students could take to increase their productivity.

• Physical Activity: Physical activity has been shown to reduce symptoms of depression. Aerobic exercise particularly has a major effect on mood changes and can be as effective as antidepressant treatments. Thirty minutes of daily exercise such as yoga or light jogging can provide physical and mental stability and release endorphins, which are natural mood elevators.

• Sleep Schedule: Disrupted sleep schedule patterns can exacerbate seasonal depression and contribute negatively to academic performance. Individuals who suffer from seasonal depression experience altered melatonin production and sleep disturbances. A consistent sleep-wake cycle can help regulate mood and energy. 

• Balanced Diet: A balanced diet plays a significant role in many disorders, and seasonal depression is not an exception. Omega-3, carbohydrates and especially vitamin D are particularly beneficial for individuals suffering from seasonal depression. A balanced diet that consists of appropriate whole grains, lean proteins, fruits and vegetables, and fatty fish like salmon could have a positive effect on reducing depression symptoms and preparing for finals.

Stress-Management Methods: Students suffer a greater deal of stress during the finals season which increases the seasonal depression symptoms. Mindfulness practices such as meditation, deep breathing, or progressive muscle relaxation have been shown to reduce stress and depressive symptoms and help prepare for finals seasons. It is recommended to dedicate 10-15 minutes of daily yoga or meditation practices to increase mindfulness.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

• Monitoring Blood Glucose Levels: Effectively managing blood glucose levels can significantly reduce the risk of complications associated with diabetes. Self-monitoring of blood glucose is crucial for individuals with Type 2 diabetes, especially for those on insulin therapy. Blood glucose meters are valuable tools that allow patients to track their glucose levels and understand fluctuations, enabling them to respond appropriately with proper medications and dietary adjustments.

Studies have shown that continuous glucose monitoring (CGM) can lead to improved self-management behaviors and better glycemic control. According to research published in the journal MDPI, CGM use has been associated with reductions in HbA1c levels and hypoglycemic events in diabetic patients. The American Diabetes Association (ADA) also emphasizes the importance of blood glucose monitoring in diabetes management, highlighting the accuracy and reliability of modern glucose meters.

• Maintaining a Balanced Diet: Managing a healthy, balanced diet is a critical element in controlling blood sugar levels. Foods with a low Glycemic index (GI) digest more slowly, helping to prevent sudden spikes in glucose levels, which is beneficial for managing both Type 1 and Type 2 diabetes. Low-GI foods are typically rich in fiber, whole grains, and lean proteins such as tofu or chicken. Research has shown that low-GI diets can improve glycemic control and reduce the risk of cardiovascular complications in individuals with diabetes. A systematic review and meta-analysis published in BMJ found that low-GI dietary patterns result in lower postprandial glycemic excursions and improved long-term glycemic control and cardiometabolic risk factors. Another study published in JAMA Internal Medicine highlighted the benefits of incorporating legumes into a low-GI diet, which improved glycemic control and cardiovascular risk factors in Type 2 diabetes patients.

• Regular Physical Activity: Engaging in regular exercise increases insulin sensitivity in the body, allowing cells to use glucose more effectively. During physical activity, the body requires more energy, and sugar is the primary source of fuel2. Improved insulin sensitivity means that the body can better manage blood sugar levels. Activities such as walking, swimming, hiking, and cycling have been shown to reduce blood sugar levels and aid in long-term glucose management.
• Studies consistently demonstrate a strong association between physical activity levels and insulin sensitivity. A study published in MDPI found that regular exercise interventions significantly improve glycemic control, highlighting exercise as a recommended therapeutic strategy for reducing insulin resistance. Another study published in Frontiers in Physiology showed that physical activity improves insulin sensitivity in both normal and insulin-resistant individuals, suggesting that exercise is beneficial for treating diabetes mellitus.

• Proper Medication: Adhering to prescribed medication is crucial for effective diabetes control. Consistent use of medications, such as insulin or oral antidiabetic drugs, makes managing both Type 1 and Type 2 diabetes easier. Lack of adherence significantly increases the risk of hospitalization and other complications.
• Studies have shown that good medication adherence is associated with reduced risk of all-cause mortality and hospitalization in people with Type 2 diabetes. A retrospective study conducted in the USA found that individuals who did not adhere to their oral antidiabetic medications were twice as likely to be hospitalized for diabetes-related issues compared to those who adhered to their treatment. Another study published in Diabetes Care highlighted that adherence to diabetes medications is linked to better glycemic control and fewer hospital visits.

• Weight Management: Effective insulin treatment and glucose control in individuals with Type 2 diabetes are closely linked to weight management. Even a modest weight loss of 5-10% can significantly improve blood sugar levels and reduce the risk of obesity-related complications. The American Diabetes Association (ADA) emphasizes that modest weight loss can improve glycemic control and reduce the need for glucose-lowering medications. A study published in Diabetes Care highlighted that weight loss achieved through lifestyle modifications, such as dietary changes and increased physical activity, can lead to sustained improvements in blood glucose levels and overall health. Another study in the journal JAMA Internal Medicine found that weight loss interventions, including behavioral therapy and pharmacotherapy, can lead to significant reductions in HbA1c levels and improved cardiovascular outcomes.

• Stress Levels: Experiencing chronic stress can negatively impact glucose control, as it leads to elevated blood sugar levels due to stress hormones like cortisol. To maintain control over diabetes, it is highly recommended to practice stress-reducing activities such as meditate and yoga. Research has shown that chronic stress can lead to prolonged high levels of cortisol, which in turn can cause insulin resistance and elevated blood sugar levels. A study published in the journal Diabetes Care found that stress management interventions, including mindfulness-based stress reduction (MBSR) and yoga, can significantly improve glycemic control in individuals with diabetes. These mind-body therapies help reduce stress-related hyperglycemia and promote overall well-being.

• Healthy Sleep: Poor sleep quality is often associated with insulin resistance and elevated blood sugar levels. Lack of sufficient sleep can disrupt the body’s ability to use insulin effectively, leading to higher blood sugar levels2. For better glucose management, individuals should aim for 7-9 hours of uninterrupted sleep each night. Research has shown that sleep deprivation can significantly impact insulin sensitivity. A study published in Diabetes Care found that chronic insufficient sleep impairs insulin sensitivity in women, independent of changes in body weight. Another study in JAMA Internal Medicine highlighted that short sleep duration (less than 6 hours per night) is associated with a higher risk of developing insulin resistance and Type 2 diabetes.

• Alcohol Control: Alcohol consumption is not much recommended for individuals with diabetic conditions. Alcohol has unpredictable effects on blood sugar levels and excessive alcohol consumption could lead to hypoglycemia or dangerously high blood sugars. Studies suggest limiting the drinks to one drink per day for men and two for men.
• Alcohol consumption is generally not recommended for individuals with diabetes due to its unpredictable effects on blood sugar levels. Excessive alcohol intake can lead to hypoglycemia (dangerously low blood sugar) or dangerously high blood sugar levels. The American Diabetes Association (ADA) suggests limiting alcohol consumption to one drink per day for women and up to two drinks per day for men. Studies have shown that alcohol can interfere with blood sugar control and reduce the effectiveness of diabetes medications. A study published in Diabetes Care found that alcohol consumption can cause significant fluctuations in blood glucose levels, especially when consumed on an empty stomach. Additionally, alcohol has a high caloric content, which can contribute to weight gain and increased insulin resistance.

• Quit Smoking: Smoking significantly increases the risk of elevated blood sugar levels by raising nicotine levels in the body. Nicotine alters the way your body uses glucose, making cells less responsive to insulin and leading to higher blood sugar levels. Additionally, smoking increases the risk of other chronic illnesses associated with diabetes, such as cardiovascular disease, kidney disease, and vision loss. Research has shown that smokers are 30-40% more likely to develop Type 2 diabetes compared to non-smokers. For those already diagnosed with diabetes, smoking can exacerbate the condition and make it more challenging to manage blood sugar levels. A study published in Diabetes Care found that people with diabetes who smoke often require larger doses of insulin to control their blood glucose levels.

Hydration: Dehydration causes the rise of blood sugar levels by increasing the concentration of Glucose in the bloodstream. Staying adequately hydrated is a key function to balance the regular blood sugars. This hydration should be preferably water, as diabetic individuals should avoid sugary drinks such as energy drinks or sodas since they can cause a spike in the blood sugar levels.

It’s hard to believe that you could have PCOS and not know it. But the symptoms of this condition can be subtle and hard to spot, especially if you don’t know what to look for.

PCOS stands for polycystic ovary syndrome, and it affects all kinds of women, including those who are just getting started in their reproductive lives. It’s also common among women who’ve been using hormonal birth control for a long time (more than 5 years). It is a condition in which the ovaries produce too much androgen (a male sex hormone). The name of the syndrome describes the sac-like cysts that sit on the ovaries of women with PCOS. However, not everyone with PCOS develops cysts.

There are many symptoms that can suggest that you may have PCOS and it is important to get these checked out with your doctor to make sure you are getting the treatment you need. Read more to find out 10 signs that you may have PCOS:

Irregular periods

Have you been wondering why your period just isn’t normal?

One of the most common symptoms that can point towards having PCOS is period irregularity. This means you may not even have a period or have your periods spaced out at irregular intervals. When on your period, it might be very heavy or very light. You may even have spotting between periods.

If this sounds like you, it’s time to talk to your doctor about getting tested for PCOS!

Infertility

If you’re having trouble conceiving and want to know if PCOS may be the cause, it’s important to understand what this condition is and how it affects your body.

As one of the most common causes of infertility, this means it may be due to PCOS. In fact, 1 in 5 women who have difficulty conceiving have PCOS. Due to the release of the male hormone androgens, your ovaries may not release an egg that can allow you to get pregnant.

Because of PCOS, your body may not produce enough progesterone, which is needed to sustain a pregnancy.

Excessive Hair

The presence of excessive hair growth in areas such as the jaw, chest, back, and buttocks is another sign you may be dealing with PCOS. Better known as ‘Hirsutism’, these hairs are dark and coarse like mens (we have the male androgen hormones to thank for that!).

A common misconception about Hirsutism is that it only occurs on a woman’s face or chest area. This is not true. In fact, women with PCOS often develop excess hair growth all over their bodies including the armpits, upper lip and chin area, arms and legs.

If you have been experiencing any of these symptoms above then it may be worth speaking with your doctor to get tested for Polycystic Ovarian Syndrome.

Thinning Hair

While PCOS can cause overgrowth of hair in different areas of the body, it can also cause thinning of the hair on the scalp. This is known as androgenic alopecia.

Androgenic alopecia is caused by increased levels of male hormones like testosterone and dihydrotestosterone (DHT). These hormones are responsible for hair growth on your body.

However, high levels of these hormones result in high production of scalp cells called dermal papillae, which causes the hair follicle to shrink and eventually fall out. This results in thinning of your hair and eventual baldness if left untreated.

Acne

If you notice a sudden change in your skin, it could be a sign that you are dealing with polycystic ovary syndrome (PCOS).

This hormonal imbalance can affect your body in a number of ways, including causing acne on your face, chest, and upper back. The severity of the acne can vary from person to person. The first thing to look out for is an increase in oil production. This can cause acne to appear on the face and chest, as well as clogged pores and blackheads on the upper back. Another sign of this imbalance is dryness; this could be due to low levels of estrogen or high levels of testosterone. The third major symptom is inflammation—this can lead to redness, swelling, or even scarring if left unchecked!

Weight gain

Weight gain is common for those dealing with PCOS, even if there isn’t a change in diet. The truth is that weight gain is one of the most common symptoms of PCOS. Women who are obese are also susceptible to having PCOS with worse symptoms.

If you’re dealing with PCOS, you may be wondering how to manage your weight.

While there are no specific diet recommendations for women who have PCOS, one thing you can do is make sure that you eat a balanced diet and get at least 150 minutes of exercise every week.

If you have PCOS and have been trying to lose weight but aren’t seeing results, it’s possible that your hormones are to blame. Hormonal imbalances can lead to increased hunger and cravings for high-calorie foods, which can make it difficult to lose weight.

Dark Skin Patches

PCOS can cause changes in appearance of skin.  Dark, velvety patches around the arms, neck, and groin area are called acanthosis nigricans. Usually caused by insulin resistance due to PCOS, this can be easily treated.

Some women with PCOS experience acanthosis nigricans (AN), a darkening of the skin that occurs in the folds of the armpits, neck, groin or under the breasts. While AN is not a serious condition, it can be distressing for women who experience it. AN usually appears as velvety brown or black patches that vary in size from less than an inch to several inches across. The dark patches often have a rough texture and may itch or feel rough to the touch.

Acanthosis nigricans most often affects people with type 2 diabetes and pre-diabetes. But women who have polycystic ovary syndrome (PCOS) may also develop it because they tend to have higher levels of insulin and insulin resistance than women without PCOS do.

Skin Tags

You might be surprised to find out that skin tags are a possible symptom, although a less common one. While most of the time this condition is characterized by dark patches of skin and facial hair, it’s not uncommon for people with PCOS to develop skin tags too.

These little flaps of extra skin usually appear anywhere on the body—including on the neck or face—and can be removed relatively easily. If they’re causing discomfort or aren’t something you want to look at every day, talk to your dermatologist about getting them removed.

Pelvic Pain

You’re not imagining it, and you’re not alone.

Pelvic pain is a common symptom of polycystic ovarian syndrome (PCOS).

The cysts that form with PCOS can cause pelvic pain, described an ache or sharp pain in the lower abdomen. It’s a symptom that many women with PCOS experience, and it can be really hard to treat—but it’s also one of the easiest symptoms to treat once you know what you’re dealing with.

If you’re experiencing pelvic pain, talk to your doctor. If they don’t seem to be able to help or know what’s going on, get a second opinion—and if they still don’t have any answers for you, keep looking until someone does!

Mood Disorders

Women with PCOS are three times more likely to experience depression and anxiety than their counterparts. This is not just a statistic, it’s a reality that can have a huge impact on your life.

Women with PCOS deal with symptoms like irregular periods, infertility, and unwanted facial hair. But did you know that they also have an increased chance of developing mood-related disorders like depression, anxiety, even eating disorders?

The numbers speak for themselves: ¼ of women who deal with PCOS often have mood-related disorders. And this isn’t just a statistic—it’s real life! This can include depression, anxiety, even eating disorders, and more. A study done in 2016 showed that women with PCOS were three times more likely to experience depression and anxiety than their counterparts.

According to a 2021 survey by the American Psychological Association, 79% of employees report work-related stress impacting them in the last month. A staggering 44% report physical fatigue, 32% report emotional exhaustion, and 26% report decreased motivation or interest in their work. These statistics illustrate how widespread the burnout problem has become.

Burnout significantly impacts both well-being and productivity. People experiencing burnout often struggle with chronic fatigue, difficulty focusing, lack of motivation, physical symptoms, emotional outbursts, cynicism and social withdrawal. At work, this results in missed deadlines, poor performance, job dissatisfaction and high turnover. For students, it leads to poor academic outcomes and lack of interest in learning.

While the causes of burnout are complex, prolonged stress is a leading contributor. Other factors like lack of control over work or school demands, lack of social support, work-life imbalance and high workload can also increase the risk of burnout. The good news is there are steps that can be taken to prevent and address burnout.

Here are HFR’s 10 signs you may be experiencing burnout:

1. Lack of Motivation: One of the most common signs of burnout is a lack of motivation. If you find yourself struggling to get out of bed in the morning or feeling unmotivated to complete tasks at work, it may be a sign that you are experiencing burnout. This is because burnout can affect your sense of purpose and leave you feeling disillusioned with your work.

Burnout and a lack of motivation are common issues that can impact both students in school and employees in the workplace. Students may find it challenging to focus on schoolwork, leading to poor academic performance and decreased interest in learning. Meanwhile, employees may struggle to find enthusiasm for their work, leading to decreased productivity and job satisfaction. Both situations can be detrimental to overall well-being and may require interventions such as self-care practices or seeking support from a counselor or supervisor.

2. Decreased Productivity: If you find that you are struggling to complete tasks that you were once able to do easily, or if you are making more mistakes than usual, it may be a sign that you are burned out. This is because burnout can affect your ability to focus and concentrate, making it difficult to get things done efficiently.

When an individual is experiencing burnout, they may struggle to complete tasks or projects efficiently, leading to decreased productivity. In school, burnout can lead to missed deadlines, incomplete assignments, and poor grades. In the workplace, burnout can lead to missed deadlines, incomplete projects, and decreased job performance. This can result in a negative cycle where the individual becomes more overwhelmed, leading to further burnout and decreased productivity. Addressing burnout and finding ways to manage stress can be crucial in preventing decreased productivity and maintaining overall well-being.

3. Chronic Fatigue: Chronic fatigue is another common symptom of burnout. If you find that you are constantly tired, even after a full night’s sleep, it may be a sign that you are experiencing burnout. This is because burnout can drain your energy reserves, leaving you feeling exhausted and unable to perform at your best.

When someone experiences burnout, they may feel physically, emotionally, and mentally drained, which can contribute to chronic fatigue. This can make it difficult to focus on daily activities, causing a decrease in productivity and motivation. Chronic fatigue can also lead to physical symptoms such as headaches, muscle pain, and digestive issues. It is essential to address burnout and take steps to manage stress to prevent chronic fatigue and its negative impact on overall health and well-being.

4. Emotional Exhaustion: If you find that you are easily overwhelmed by your emotions or that you are more irritable than usual, it may be a sign that you are burned out. This is because burnout can deplete your emotional reserves, leaving you feeling drained and emotionally exhausted. 

Burnout can also contribute to emotional exhaustion, a state of feeling emotionally drained and unable to cope with day-to-day stressors. When someone experiences burnout, they may feel overwhelmed, frustrated, and powerless, leading to emotional exhaustion. Emotional exhaustion can manifest in a range of symptoms, including irritability, difficulty concentrating, and a feeling of detachment from others. 

This can make it challenging to maintain healthy relationships and cope with stressors, leading to a negative impact on overall mental health. Addressing burnout and taking steps to manage stress can be crucial in preventing emotional exhaustion and promoting emotional well-being.

5. Physical Symptoms: Burnout can also manifest in physical symptoms such as headaches, stomachaches, and muscle tension. If you find that you are experiencing these symptoms frequently, it may be a sign that you are experiencing burnout. This is because burnout can affect your physical health, leaving you feeling tense and achy.

6. Lack of Enjoyment: Burnout can also lead to a lack of enjoyment in activities that you once found pleasurable. If you find that you are no longer enjoying hobbies or activities that you used to love, it may be a sign that you are burned out. This is because burnout can affect your ability to experience pleasure and enjoyment.

This can lead to a lack of motivation and disengagement, making it challenging to complete tasks or projects. In school, this can lead to decreased academic performance and a lack of interest in learning. In the workplace, this can lead to decreased job satisfaction, decreased productivity, and increased turnover rates.

7. Cynicism: If you find that you are becoming more cynical or negative in your thinking, it may be a sign that you are experiencing burnout. This is because burnout can affect your outlook on life and leave you feeling pessimistic.

In a study, cynicism was a significant partial mediator of the emotional exhaustion and professional inefficacy relations with three outcome variables, linking to increased task performance, contextual performance, and prosocial behavior. This is one of the few studies that uses the burnout process model to examine the links between burnout and performance and prosocial behavior.

8. Difficulty Concentrating: If you find that you are easily distracted or that you are having trouble focusing on tasks, it may be a sign that you are experiencing burnout. This is because burnout can affect your cognitive abilities, making it difficult to stay focused and engaged.

This can manifest a range of symptoms, including forgetfulness, distractibility, and a reduced ability to problem-solve. In school, this can lead to poor academic performance and difficulty retaining information. In the workplace, this can lead to missed deadlines and decreased job performance. Addressing burnout and finding ways to manage stress can help improve concentration and focus, leading to improved academic or job performance and overall well-being.

9. Withdrawal: Burnout can also lead to withdrawal from social situations. If you find that you are avoiding social activities or withdrawing from friends and family, it may be a sign that you are burned out.

This is because burnout can affect your desire for social interaction, leaving you feeling isolated and disconnected. When an individual is experiencing burnout, they may feel emotionally and physically drained, leading to a lack of motivation to interact with others. This can manifest in a range of symptoms, including withdrawing from social events, avoiding coworkers or classmates, and a feeling of disconnection from friends and family. This can have a significant impact on mental health, leading to increased feelings of depression and anxiety.

10. Increased Substance Use: Finally, burnout can lead to increased substance use. If you find that you are using alcohol, drugs, or other substances more frequently than usual, it may be a sign that you are experiencing burnout.

This is because burnout can lead to a sense of hopelessness and a desire to escape from your problems. When an individual is experiencing burnout, they may feel emotionally and mentally drained, leading to a lack of motivation to cope with stress in a healthy way. Substance use can provide a temporary escape from feelings of stress and anxiety, leading to a negative cycle where substance use further contributes to burnout. This can have a significant impact on physical and mental health, leading to addiction and other health problems.

Animal crossing: New Horizons: A game where the player starts on a deserted island after purchasing a getaway package from one of the main characters, Tom Nook, where the player can freely live on this island and customize and expand it to your heart’s desire! This is a relaxing game where you can fish, grow your own flowers, craft furnishings or structures to customize your island, and even have cute animal villagers as residents that you can befriend. 

Tetris: A great distraction for easing anxiety, increasing your problem solving skills with this game that flows so easily. Moving different shaped tiles as they descend on the screen to form perfect lines, earn points and hone your focus to distract the anxious mind. 

Stardew valley: Similar to animal crossing, but more 2D! In this one the player has inherited their grandfather’s old farm. Enjoy this relaxing experience as you befriend the townspeople, expand your farm and learn the ways of living in the countryside. 

Unpacking: Enjoy this zen puzzle game where you reminisce about the familiar feeling of pulling your possessions out of boxes to fit them into a new home. Being able to freely place things wherever you would like throughout the space, whether it be a kitchen or a bedroom. Spanning from 21 years, dive into this engaging, relaxing game as you uncover the main character’s story through their unsorted cardboard boxes. 

A little to the left: Another cozy puzzle game to add to the list where you can sort, stack, and organize regular household items into aesthetically pleasing arrangements. Clean up the mess and enjoy the satisfaction of putting things where they belong. 

Minecraft: Like many of the other games listed, minecraft is a very versatile game that you can play however you want to, preferably in peaceful mode where you can build, explore, and adventure as much as you want without the consequence of evil monsters coming after you to take all your stuff. 

Melatonin: This rather relaxing rhythm game merges dreams and reality together. Before each chapter the main character goes to sleep and has corresponding dreams that relate to real life, from combating stress in dreams to dreaming about the future. Stages are accompanied by catchy music where players have to stay in tune with the beat of the song. 

Potion craft: This simulator game that allows you to kick your feet back and step into a medieval fantasy world. Operating a potion store and producing and selling potions of your own craft as you play as an alchemist in the game. You can go as far as making new recipes to attract customers and experiment as much as you want. 

Cozy grove: As the name suggests, this cozy game allows you to step into a haunted, ever-changing island. Playing as a spirit-scout, your job is to soothe local ghosts and help spirits in need. Filled with many memorable characters to befriend and understand, and spirits stories that you will unravel as you play the game. 

The Sims 4: In this game, you are their creator. Unleashing your creative freedom as we invite you to enjoy this relaxing, social-simulation game where you can create as many characters as you want and develop the lives they have, from letting your Sims bond and build connections, having a family, or letting them pursue their dream job.

Adaptogens are plants and herbs that have medicinal properties. They can aid in digestion, fighting stress, and maintaining proper heart health. The concept of adaptogens isn’t new, it actually goes back thousands of years. Many early civilizations used adaptogens as the primary source of medical aid. Even after centuries of advancement in western medicine, many countries in the east still rely on them. Rightfully so.

These adaptogens have powerful properties with little to no ill side effects. Here are the top 10 adaptogens out there and what they’re capable of:

Ginseng

Ginseng is perhaps a name that many are familiar with. Most people may find it in the tea section of their local markets. It’s a strong-tasting root with various properties.

This east Asian favorite has the ability to support the body’s inflammatory response. Helping it fight diabetes, stroke, heart disease, osteoporosis, rheumatoid arthritis, and asthma. It also has neurological effects such as supporting cognitive function, suppressing chronic stress, and improving mental performances.

If the taste of ginseng is too much for you, try enjoying it in a tea or supplement. It’s a super root that brings countless benefits and shouldn’t be passed up.

Ashwagandha

Ashwagandha is another ancient herb that’s been used for centuries. In Indian herbal medicine, it is the most important herb. Its name comes from Sanskrit and means “horse smell”. This is due to the strong odor it gives off.

It’s a small green herb that promotes a calming effect. It’s been known to reduce blood sugars, optimize blood pressure, and support immunity by promoting the production of T3 and T4 cells. 

Additionally, it can help fight stress and anxiety by enhancing adrenal function. Ashwagandha may also improve brain functions like task attention and boosting memory.

It also maintains the body’s hormone levels and is great for those struggling with stress-induced fertility issues like problems conceiving. For men, in particular, it’s said to have a healthy impact on sperm count and testosterone levels. Due to its strong smell and taste, people take it in a supplement form or as an extract.

Maca

The Maca plant isn’t only an adaptogen but also a “superfood”. It’s rich in calcium, fiber, protein, magnesium, and amino acids. It’s found in the Andes mountains of central Peru. 

Maca is a cruciferous vegetable and is harvested from high altitudes for its root. It exists in a range of colors from black to white and is usually dried and consumed as a powder.

Aside from its impressive nutritional value, it also increases libido in both men and women. Along with sexual desire, Maca also improves sperm quality in both infertile and healthy men. It reduces the prostate size in men as well. For women, it’s been proven to alleviate menopausal symptoms and help with women’s issues with bone health.

Maca improves physical performance and is commonly used by athletes. It enhances muscle growth, endurance, and overall strength. As for neurological properties, improves mood, learning, and memory. It also naturally balances hormone levels by boosting the hypothalamus and pituitary gland.

The Maca root has a nutty flavor to it. Some say it’s similar to butterscotch. You can easily incorporate it into your diet. You can add it to your smoothies, oatmeal, and even baked goods.

Rhodiola (Arctic Root)

Rhodiola, also known as the arctic root, is a herb that grows in the mountain ranges of Europe and Asia. People in Russia, Norway, Sweden, and other Scandinavian countries have been using it for centuries.

It’s the perfect herb for increasing stamina and decreasing fatigue and cortisol levels.

It is a natural herb for suppressing stress in various unknown ways. It also has the ability to fight some symptoms of depression. It aids the body’s immune system and alleviates chronic illnesses. Rhodiola also has the ability to cure sexual dysfunction in both men and women. 

The herb can also improve mental stamina along with physical performance. People who took Rhodiola in a study were able to exercise longer than those that took a placebo. In a study of cadets who took Rhodiola, they showed improvements in mental capacity and enhanced memory.

Additionally, Rhodiola may have anti-cancer properties by inhibiting the growth of cancer cells throughout the body. As for blood sugar, it can improve diabetes control. Rhodiola reduces blood sugar levels by increasing the number of glucose-carrying molecules.

Amla

The Indian gooseberry commonly referred to as amla, is a very nutritious fruit. Giving off a greenish color, it’s an odd combination of sour and bitter flavors. It’s a great source of Vitamin C, iron, and calcium.

Amla aids your immune system and helps you fight diseases. It’s been known to have anti-aging properties for a number of reasons. It fights the breakdown of collagen keeping the skin firm, prevents hair loss, and maintains your vision by improving the mitochondrial health of the eyes.

In animal studies, it’s been shown to kill various kinds of cancers. Due to its antioxidant powers, it prevents cancer and tumor growth as well.

For heart health, it reduces blood pressure, normalizes blood fat levels, prevents the formation of clots, and lowers blood sugar levels. According to a Dr. Shalini Minglani, amla makes the blood vessels stronger and thicker.

Although amla may have an unpleasant taste, it is commonly found candied and in jams. It is full of antioxidants and immune boosting compounds, and should definitely be in your daily diet.

Gotu Kola

Gotu Kola is an Asian leafy plant that is known as the “herb of longevity”. It’s found in the wetlands of southeast Asia, it’s commonly consumed as a juice, tea, or a leafy vegetable.

It is believed to have numerous medicinal benefits like treating Alzheimer’s, boosting memory, and improving mood. It’s often used by those that have poor blood circulation in their legs. It promotes blood circulation and prevents varicose veins and chronic venous insufficiency. 

The leafy adaptogen can heal wounds and scars; as well as reduce swelling. It contains healthy amounts of potassium, iron, calcium, and Vitamins A, B2, and C. 

Gotu Kola is often eaten fresh but can be taken as a supplement. Fresh Gotu Kola is used in many Asian dishes and has a sweet and bitter taste, with a grassy scent.

Siberian Ginseng (Eleuthero Root)

Siberian Ginseng, although similar in name, has nothing to do with the American or Chinese ginseng. This adaptogen is found in eastern countries like Russia and China. It is also known by the name eleuthero with the active ingredient being eleutheroside.

It’s supposed to be able to help the body cope with stress and handle physical fatigue. Siberian ginseng was commonly used to combat the cold and flu. It strengthens the immune system and helps fight illness and disease.

Siberian Ginseng also has been noted for its ability to fight herpes. The active ingredients reduce the severity of the symptoms of herpes simplex type 2 virus. A double-blind study showed that it reduced the number of herpes outbreaks.

Additionally, it enhances your overall mental, physical, and sexual abilities. It keeps you mentally alert, improves athletic performance and strength, and supports healthy menstruation in women and testosterone levels in men.

It can be taken in various forms: powder, liquid, capsule, tablet, cut root for tea, etc. Children are not allowed to consume it and you should consult your doctor before using this adaptogen.

Licorice

Used in both eastern and western medicine, licorice is one of the oldest adaptogens. The root has many medicinal properties and is used for numerous ailments. 

Licorice is used as a sweetener in candies and contains more than 300 antimicrobial and antiviral compounds. It is native to western Asia and southern Europe.

It reduces skin inflammation and is great for people suffering from eczema. It fights skin diseases by destroying bacteria infecting the skin. It’s also useful in promoting the accelerated healing of canker sores and various ulcers.

Small studies have concluded that licorice is great for sore throats. They noted that patients that were coming out of surgery were suffering from sore throat. This was caused by the breathing pipe that was inserted during surgery. They found that when the patients gargled licorice solution for 1-15 minutes, it reduced the severity of postoperative sore throat (POST).

Other uses include: fighting colorectal cancer, easing the pain of functional dyspepsia, and alleviating menstrual symptoms (like cramps and hot flashes).

Licorice is probably the tastiest adaptogen with amazing properties. Although it can be conveniently found in every market, you should consult a medical professional first before taking it.

Shilajit

Shilajit, also called mineral pitch, is a blackish-brown resin that comes from the breaking down of plants and minerals. This tar-like substance is found in the layers of rock in the Himalayan, Tibetan, and Altai mountains. It contains an important compound known as fulvic acid.

Fulvic acid acts as an antioxidant and slows the many aspects of aging. It reduces the free radicals and the cellular damage that is done to the body. 

Additionally, it improves brain function and is known to treat Alzheimer’s. Fulvic acid may block tau buildup, a key marker of Alzheimer’s syndrome and other mental ailments.

Shilajit also aids with problems concerning dementia, anemia, fatigue, chronic pain, and eczema. Although there isn’t much of an effect on blood pressure, it does lower cholesterol and triglyceride levels in the blood.

This adaptogen can also be taken to boost male testosterone levels and fertility as well as defend the body against viruses. A research study has noted shilajit’s ability to kill viruses like herpes.

Tulsi

Closely related to culinary basil, Tulsi is a medicinal herb native to India and Southeast Asia. It’s been used for 5000 years and has a peppery flavor and aroma. Also known as “holy basil” it is rich in Vitamin A and C, calcium, zinc, iron, and chlorophyll.

The herb has the potential to reduce the effects of asthma, bronchitis, flu, and other respiratory ailments. It is also taken to relieve anxiety and improve moods.

Tulsi reduces inflammation and helps those suffering from arthritis. Indians use it as an antiseptic for stings and itch, and even utilize it to kill bacteria in their mouth and as a breath freshener. 

This adaptogen reduces blood sugar, blood pressure, and most importantly, reduces stress. For some it can even lower symptoms of depression and lead to better sleep. Tulsi is mainly consumed in the form of teas by either boiling the leaves or using a power extract.

Heat

A study done in 2018 showed the positive effects heat had on cramps and relieving them via heat therapy. You can use a heating pad, patch, or heated towel to place over the affected areas to feel relief. 

Massage

Massage therapy has been found to effectively treat pain. In addition, massage therapy accompanied by essential oils to create aromatherapy has been further proven to ease the pain of things such as cramping. Options for oils to treat pain include lavender, peppermint, rose, and more. Mix these oils with one such as coconut to create a smoother spread between your hands and begin massaging the area.

Hydrate

When dealing with menstrual cramps, they can get so bad to the point of diarrhea and vomiting. When having those symptoms, your body can lose a lot of hydration, so it is important to keep hydrated in order to regain any lost water to keep your body functioning properly and even ease bloating (can cause worse cramping!).

Yoga

Practicing yoga can help ease the pain of cramps through their stretches. In a study done in 2017, it was found that women who participated in yoga saw a decrease in menstrual cramps. Child’s pose, cat-cow, and pigeon pose are great poses to relieve cramping. Not only are you easing pain, but also working on your fitness!

Stimulation

Found in an older study done in 1985 by Dr. Barry Komisaruk, it was found that women who self-stimulate doubled their pain tolerance. Since orgasms are full body, endorphins and oxytocin that are released once orgasm help decrease pain.

Exercise

Aerobic exercise is a great natural way to not only relieve menstrual cramps, but also work on your fitness, as found by a 2018 study. Doing 30 minutes of aerobic exercise 3 days a week for 8 weeks showed a significant reduction in period cramps.

Teas

Herbal teas have been used for thousands of years for a ton of different health benefits. Research has shown that teas such as chamomile significantly reduced menstrual cramps due to their antispasmodic properties. Cinnamon, fennel, ginger and more options all hold similar benefits that will help ease discomfort and pain.

Diet

Certain foods will increase bloat and water retention- both things that can increase pain with menstrual cramps. It’s important to make sure what you’re eating isn’t too fatty or salty, make sure you’re not drinking excess caffeine,alcohol, or carbonated beverages. Make sure you’re eating a balanced diet with plenty of water to keep your body’s natural processes working at their fullest potential.

Baths

Similar to the heating pads/patches, soaking in a hot bath can also relax your body’s tension to calm menstrual cramps. Add some calming salts or just soak in plain hot water to get relaxed and enjoy!

CBD

Cannabidiol, better known as ‘CBD’ has been used to treat things such as chronic pain, epilepsy, anxiety, and more. In a survey done in 2019, women with endometriosis (a uterine disorder) reported the use of CBD oil was an effective treatment for their cramping. This can be especially useful when paired with other ways of management such as exercise/yoga.

But don’t fret! There are natural ways to combat hair loss and promote hair regrowth and strengthening. And who better to guide you through it than HFR? Our team has done the research and discovered 10 natural products that can give you thick, luscious locks!

Rosemary Oil

Rosemary oil is widely used in hair care products due to its numerous benefits for the hair and scalp. It has anti-inflammatory and analgesic properties that help soothe the scalp, relieve dandruff, and reduce itchiness. The oil from rosemary cleanses the hair follicles and scalp, leaving the hair looking and feeling healthy.

The oil helps stimulate blood circulation to the scalp, promoting hair growth. Improved blood flow to the hair follicles ensures that they receive the necessary nutrients and oxygen to grow strong and healthy hair. Rosemary oil is also known to prevent premature graying of hair.

Using rosemary oil for hair is simple and straightforward. Place a few drops of the oil on your hands and massage it into the scalp, focusing on the areas where you have hair loss or thinning. Leave the oil on the scalp for an hour to allow it to penetrate the hair follicles and nourish the hair from within.

After an hour, wash your hair thoroughly with a mild shampoo to remove the oil. You can use rosemary oil for hair twice a week to see visible results.

Coconut Oil

Coconut oil has been a popular ingredient in hair care for centuries. It has been used as a natural remedy to treat various hair problems such as hair loss, split ends, and dryness. The oil contains essential vitamins and minerals that are beneficial for hair. Here are some benefits of using coconut oil for hair:

• Prevents Protein Loss: Coconut oil helps to reduce the loss of protein from damaged hair. The oil penetrates the hair shaft, protecting it from within and preventing further damage.
• Reverses Harsh Effects of Chemicals: Chemicals found in hair products can be harsh and damage the hair. Coconut oil can help reverse the harsh effect and restore the natural health of the hair.
• Contains Essential Nutrients: Coconut oil is a great source of vitamins, essential fatty acids, saturated fats, lauric acid, and antioxidants that are good for hair. These nutrients help to nourish hair and keep it healthy.
• Lauric Acid: Coconut oil’s lauric acid has a low molecular weight and easily penetrates the hair shaft, unlike mineral oil. This helps to strengthen hair and prevent breakage.

If you’re looking to incorporate coconut oil into your hair care routine, here’s a simple trick:

1. Massage Two Tablespoons into Hair: Massage two tablespoons of coconut oil into your hair, starting from the roots to the tips. Make sure to cover all parts of your hair.
2. Leave on for an Hour: Leave the coconut oil on your scalp for an hour. This allows the oil to penetrate your hair and provide maximum benefits.
3. Thoroughly Wash Hair: After an hour, thoroughly wash your hair with shampoo and conditioner. Make sure to remove all traces of the coconut oil.

This trick can be repeated twice a week to keep your hair healthy and nourished.

Ginseng

Ginseng is a potent herb with many health benefits. One of its lesser-known benefits is that it can promote hair growth and improve the overall health of your hair.

• Promotes Hair Growth: Ginseng has a proliferative effect on human hair follicles. This means that it can stimulate the hair follicles to produce new hair growth. It does this by increasing the dermal papilla cells in the hair follicles, which are responsible for hair growth. This makes ginseng an excellent natural remedy for hair loss.
• Strengthens Hair Structure: Ginseng contains antioxidants like polysaccharides that can help improve the hair’s overall structure. These antioxidants can strengthen the hair shaft, making it less prone to breakage and damage. This can lead to healthier-looking hair that is less prone to split ends and breakage.
• Protects Hair from the Elements: Ginseng’s antioxidant properties can also help protect the hair from the elements. Free radicals and environmental stressors can damage the hair, but ginseng can neutralize free radicals and reinforce the hair’s natural defenses. This can help keep your hair healthy and vibrant-looking, even in harsh environmental conditions.

How to Use Ginseng for Hair Growth and Protection

To try this remedy, use ginseng oil. Here’s how:

• Combine 2 tablespoons of ginseng oil with ½ a cup of coconut oil.
• Massage the mixture into your scalp.
• Leave it on your scalp for 30 minutes or overnight.
• Use this method only once a week!

By using ginseng oil regularly, you can help promote hair growth, strengthen your hair’s structure, and protect it from environmental stressors. Plus, it’s a natural remedy that is gentle on your hair and scalp. Try it out and see the difference it can make!

Fish Oil

Fish oil is rich in omega-3 fatty acids that can encourage lush, vibrant hair growth. Fish oil contains docosahexaenoic acid, a potent compound that stimulates hair follicles and induces hair proliferation by awakening dermal papilla cells in the scalp.

This super-nutrient can help transform thin, wispy strands into thick, lustrous locks. For dramatic hair thickening and fuller hair, fish oil pills are an all-natural remedy like no other.

poch by exhibiting a transformative effect on hair follicles, fish oil promotes hair cell regeneration and extends the anagen or “growth” phase of hair, preventing premature hair shed.

For this revolutionary hair thickening treatment, fish oil capsules are considered the gold standard. With their concentrated omega-3 fatty acids, fish oil pills pack a powerful punch, helping to create volume, body and bounce in your hairline once more.

Fish oil – nature’s secret weapon for hair thickness and beauty. For startling, salon-style results at home, make fish oil pills your go-to hair product. thicker, stronger, shinier hair awaits!

Lemon

Lemon juice or lemon oil have both been found to help enhance hair quality and growth. Lemons are an excellent source of vitamin C, citric acid, flavonoids, and iron for the scalp. Lemon oil is shown to promote a healthy scalp free from infections and dandruff as well.

Lemons contain citric acid, which helps maintain hair follicles and the delicate bonds between hair shaft and follicle. By strengthening these connections, citric acid helps reduce excess hair shedding and breakage. It also helps stop hair follicles from becoming loose prematurely, leading to less hair fall.

In addition to bolstering hair attachments, lemon’s vitamin C is essential for collagen production and iron helps carry oxygen to hair roots – both crucial for hair health, growth and preventing deficiency-related hair loss.

Lemon oil is also shown to have natural antifungal and antibacterial properties, helping to eliminate the underlying infections that can contribute to dandruff, irritation and hair problems. It leaves the scalp balanced, hydrated and primed for healthier hair growth.

Lemon is further effective in lifting brassy tones from hair after coloring treatments. Its bright, tangy acidity helps gradually fade brassy highlights in a gentle, all-natural way.

For dramatically lustrous locks, apply the refreshing tonic of fresh lemon juice or lemon oil directly to your scalp and hair. Let its energizing essence soak in for 15 minutes before shampooing for a revitalizing scalp massage, improved circulation and to stimulate hair follicles.

With regular use, you’ll discover thinner hair lines filling in, split ends mending, new hair sprouting where once there was bare scalp and vibrant hair growth throughout. This simple, zesty remedy provides a wonderful blend of benefits for hair thickness, shine, color protection and more.

Apply lemon for transformational hair results and prove the power of nature’s most nourishing tonic, right in your own mirror!

Aloe Vera

Aloe vera has been used for promoting the boost of hair growth for decades. It helps to soothe the scalp and condition the hair.

Aloe vera gel contains fatty acids, amino acids and vitamins A, B12, C, and E – essential nutrients that nourish hair follicles and promote hair health. Vitamin E in particular is a powerful antioxidant that protects hair from damage. Vitamin C helps with collagen production to keep hair strands strong, while B vitamins aid circulation to hair roots.

Fatty acids and amino acids provide the building blocks for hair keratin, helping to strengthen hair and reduce breakage. Aloe vera also has anti-inflammatory properties, helping to calm a irritated scalp and relieve conditions like dandruff that can hamper hair growth.

By soothing the scalp and providing essential hair nutrients, aloe vera helps to stimulate hair follicles and enhance hair thickness over time with regular use. It can help revitalize hair that has been damaged by coloring treatments, heat styling or environmental stress as well.

Try applying pure aloe vera gel directly to your scalp and hair, 3-4 times per week. Gently massage it into your scalp to stimulate hair follicles and then comb through to condition your hair strands. Let it sit for at least 30 minutes or as directed before shampooing as usual.

As an alternative, many shampoos and conditioners now also contain aloe vera. These aloe-infused products can help nourish hair and scalp throughout the wash cycle for convenient hair care.

With aloe vera, you’ll find hair looking shinier, feeling softer and growing fuller. Hair will become easier to detangle and manage, while dandruff and irritations fade away. Aloe is nature’s answer for healthy, lustrous locks – stimulate growth, renew shine and bask in the benefits of voluminous, manageable hair!

Aloe your way to hair bliss and bolster growth, from roots to ends. This soothed and nourished remedy will transform your tresses.

Onion Juice

We know… onion juice? Really? YES! Onions contain an antioxidant enzyme called catalase that can boost hair health and growth.

Catalase helps break down hydrogen peroxide, which damages hair follicles and contributes to hair thinning and premature greying. By neutralizing this peroxide, catalase helps protect follicles, prevent greying and promote thicker, fuller hair.

Onions also contain sulfur, which helps maintain keratin production and hair thickness. Keratin is the main structural component of hair strands and too little keratin can lead to weak, brittle hair that breaks easily. Sulfur combats keratin deficiency and keeps hair strong.

Onions have additionally been shown to have mild antibacterial properties, which help maintain a healthy scalp environment. Antibacterial onions can help prevent conditions like dandruff that lead to inflammation, irritation and further hair loss.

To extract onion juice for hair growth, simply quarter an onion and strain to extract the juice. Apply the juice directly to your scalp and hair, avoiding the roots. Let it sit for 1 hour, allowing it to soak into the scalp and follicles.

After 1 hour, thoroughly shampoo and rinse to remove any onion residue. Repeat this remedy 2-3 times per week for best results.

With regular use of onion juice, you’ll notice hair becoming shinier, softer and easier to manage. Greying slows, hair feels thicker and hair loss is reduced. Premature balding can even be reversed in some cases.

Onion juice provides a potent blend of catalase, sulfur, nutrients and gentle antibacterial action – everything needed for hair health, growth and to halt further hair thinning.

Extract the secrets of hair bliss with onion juice. This pungent remedy is scientifically-proven hair food that will change your tresses for the better. Thicker, shinier, more vibrant hair awaits with the kick of an onion! Onion your way to hair transformations and never lose another hair.

Gooseberry

Amla, also known as Indian gooseberry, provides numerous hair and scalp benefits. This fruit contains high amounts of antioxidants, flavonoids, kaempferol, and gallic acid that nourish hair follicles and promote growth.

Gooseberry has the highest natural content of Vitamin C, which is essential for hair health. Vitamin C acts as an antioxidant, helping to protect hair from damage by neutralizing harmful free radicals. It also helps with collagen production, keeping hair strands strong and supple.

Amla has antifungal and antiviral properties, helping to fight infections that lead to dandruff, scalp irritation and hair loss. By reducing fungal overgrowth and inflammation, amla helps to maintain a healthy scalp environment optimal for hair growth.

The oils within amla also help moisturize the scalp and hair, reducing dryness and breakage. Flavonoids in particular have been shown to stimulate hair follicles, which can help increase hair thickness over time.

To use amla for hair growth, take some amla oil and warm it in your hands. Gently massage the oil into your scalp, avoiding the roots. Leave on for at least 1 hour to allow absorption before shampooing as usual.

Repeat this remedy 2-3 times per week. With regular use, you’ll notice hair becoming shinier, softer and less prone to damage. Hair growth increases while hair fall and greying slow down. Amla can even help regrowth some hair loss for those with male or female pattern baldness.

Amla is an Ayurvedic superfood for hair, boasting a combination of nutrients, antioxidants and compounds that feed hair follicles and generate thicker, healthier locks from within.

Massage your way to hair bliss with amla oil. This ruby-hued elixir will transform dull hair and lackluster growth into vibrant, voluminous tresses. Amla – the hair food with benefits so magical and proven, you’ll wonder why you didn’t discover it sooner. Shine, strengthen and sprout with the power of amla – nature’s hair professional, in your own hands!

Caffeine 

Research shows that caffeine can promote lustrous locks and hair thriving. This wonder ingredient helps extend the anagen or “growth” phase of hair, resulting in longer, thicker hair strands.

Caffeine stimulates scalp circulation through vasodilation, increasing blood flow to hair follicles. Better circulation means oxygen and nutrients are efficiently delivered to follicles, supporting hair health, growth and preventing hair loss.

Caffeine also helps release dopamine, a neurotransmitter that makes you feel good and promotes focus. By reducing stress and keeping you motivated, caffeine helps you stick with a healthy hair care routine so you can achieve your hair goals.

Drinking 2-3 cups of coffee per day has been shown to stimulate hair growth for some. The caffeine is just enough to benefit hair follicles without causing unpleasant side effects. If coffee is too acidic for your scalp or stomach, caffeine pills can provide the same hair-boosting effects in supplement form.

With regular caffeine consumption from coffee, energy drinks or supplements, you’ll notice:

• Hair becoming shinier, softer and more manageable. Caffeine moisturizes and detangles hair for a healthy, polished style.

• Hair growth increases over time. Caffeine’s ability to extend the anagen phase leads to longer, thicker and fuller looking hair.

• Less hair fall. By improving circulation and nourishing follicles, caffeine helps prevent excess hair shedding and breakage.

• Stronger hair strands. Caffeine provides nutrients like iron and protein to produce strong keratin, the main structural component of hair strands.

• Prolonged time between hair trims. Caffeine provides the stimulation to make your hair grow at a faster rate so you don’t have to get trims as frequently.

Caffeinate your way to glossy locks and gain inches in height. This energizing compound is a hair care secret weapon like no other. Stimulate. Hydrate. Proliferate. Thicker, shinier and liberated from split ends—caffeine unleashes hair bliss.

Geranium Oil

Geranium oil is prized for its ability to boost hair health, growth and prevent excessive hair loss. This essential oil contains compounds that stimulate dermal papilla cells, the cells responsible for hair follicle development and hair shaft production.

By awakening dermal papilla cells, geranium oil helps to prolong the anagen or “growth” phase of hair follicles, resulting in longer, stronger and thicker hair strands over time. It also helps stimulate the production of new hair follicles, reducing hair thinning and baldness.

Geranium oil is rich in amino acids, the building blocks of hair keratin. Amino acids provide the nutritional foundation hair strands need to grow long, lustrous and voluminous. When applied directly to the scalp and hair, geranium oil helps nourish strands and follicles with amino acid power, decreasing hair fall and damage.

In addition to its hair-feeding properties, geranium oil offers a gentle antifungal effect. It helps balance the scalp environment by reducing excess malassezia fungus, which can lead to dandruff, irritation and inflammation – conditions that contribute to hair loss and slow growth.

To reap the hair benefits of geranium oil, apply 3-5 tablespoons of pure geranium essential oil massaged into your scalp and hair. Let the oil sit on your scalp and hair for at least 60 minutes to ensure absorption before shampooing as usual.

Repeat this remedy at least once per week. Over time, you’ll notice hair becoming softer, shinier and less prone to tangles. Growth increases while breakage and hair fall decrease. New hair strands start sprouting in patches of thinning hair and hairline edges start to fill out.

Geranium oil delivers amino acids, circulatory stimulation and a balanced scalp environment – everything needed to revive dull hair and generate downright lush locks.

Decrease Risk of Dementia and Alzheimer’s Disease: Treatment for these diseases is very expensive and experimental. There has been a definitive link to adults from the ages of 55-93 years old having a lower risk of Dementia and Alzheimer’s Disease when completing a puzzle every day. A study published in Geriatric Psychiatry shows to have found a 15% improvement in “Spatial Working Memory” in adults who complete puzzles every day over ones that never attempt puzzles of any kind.

Increased Reaction Time: Puzzles, in particular, Rubik’s Cubes enhance one’s ability to recognize patterns and interpret what their next moves must be. The same Geriatric Psychiatry study shows a direct correlation with faster reaction times in adults who regularly do puzzles with an average of an 8 millisecond faster cognitive reaction time. 

Increased Hand-Eye Coordination: When the mind registers what the best next move will be it will only be carried out if the hands are able to keep up with the brain. Learning to solve a Rubik’s cube will increase the connection between your brain and your hands, and once you can solve one fairly easily that is when it is time to train to solve it faster. This must be trained because it is using both sides of your brain at the same time, using the memory and hand-eye at once. 

Increase Attention Span: A study published by Baa Bee explains that to solve a Rubik’s Cube one must memorize multiple algorithms and when to implement those movements. When a child begins on Rubik’s Cubes early it trains their brains to concentrate on a task for an extended period and paves the way for strong memory.

Better Problem Solving: A study in Gale Academic Online including 25 subjects, 10 being Rubik’s Cube experts and the remaining 15 being novices. They tested the subject’s ability to adapt to changing environments. The results showed that the expert cubers had a much shorter observation time and were able to come up with solutions faster than novice cubers. Not only were the expert solvers able to adapt and come up with solutions faster than novices, but they were also able to implement their solutions in a more timely manner.

Increase Long Term and Short Term Memory: There is so much to think about when solving a Rubik’s cube and to be able to solve at speed there cannot be any delay. When first starting out with solving Rubik’s Cubes one will learn 5 algorithms to use throughout the solving. But when one decides they want to solve it as fast as they can they must learn 78 different algorithms and what patterns need those algorithms. The solver must have the ability to remember what patterns link with which movements and as I said before there can not be any delay when one wants to solve the cube as fast as possible. 

IQ Booster: In a MensHealth article about how to improve one’s IQ the #1 suggestion is to attempt puzzles for about 25 minutes per day. According to their findings, the average adult can increase their IQ by about four points by challenging their brain with various types of puzzles every day. This is because puzzles not only require a good memory but they increase what they call your “working memory” which goes further than just remembering, it is remembering and knowing how to implement what you have learned. 

We want to tell you what you may not yet know: It’s because your body is lacking a certain chemical called serotonin. Serotonin is your body’s naturally occurring “feel good” chemical, and when it’s at the level it should be, it makes you feel happier, calmer, and more emotionally stable.

Your brain is a complex organ and the way it functions is incredibly important to your overall health. If your serotonin levels are low, you may experience feelings of depression, anxiety, and even suicidal thoughts. Luckily there are things we can do to boost our serotonin in easy ways such as diet, stress management, and exercise. So without further ado (and in no particular order), here are 10 ways to increase Serotonin from our team!

Pay Attention to your Caffeine Intake 

So we’ve got some news for you.

You might want to sit down for this one because it’s a biggie.

The secret to boosting serotonin levels? CUTTING BACK ON YOUR CAFFEINE INTAKE.

If you’re like most of us, you probably thought the answer was more caffeine or at least a different kind of caffeine. But that’s not the case! The thing is, if you rely heavily on caffeine then it’s more likely that you could go into a caffeine withdrawal, which drains your serotonin levels and makes you feel low mood and depression. So if you notice that your mood has been declining lately, it might be time to decrease your caffeine intake.

Get Enough Sleep

You can be as energetic, perky, and alert as you want to be—and it’s all thanks to a healthy dose of serotonin!

Serotonin is a chemical that helps control your moods, energy levels, and appetite. When your serotonin levels are high, you’re happier and more energetic. But when your serotonin levels are low, it can lead to feelings of depression and fatigue.

And what causes this imbalance? It has been shown that chronic sleep deprivation can lead to low levels of serotonin in the brain. So if you’re not sleeping enough (or at all), those disturbances in your sleep cycle can lead to low serotonin levels—and that makes it hard to feel motivated or energetic enough to do anything worthwhile!

But there’s good news: getting enough sleep every night will help restore those normal levels of serotonin so you can be perky and alert all day long!

Incorporate a Probiotic

We’re going to tell you something that will blow your mind: 95% of the body’s serotonin is produced in the gut.

Wait, WHAT?

It’s true. The serotonin that makes us feel good comes from our gut. So we need to incorporate ways to increase the beneficial bacteria found in our gut, known as probiotics.

You could either do this through supplements or by consuming foods rich in probiotics—like yogurt or kefir or kimchi or sauerkraut. You can also get it from eating fermented foods like kombucha and miso soup, which are also super helpful for your immune system!

Exercise

Exercise is one of the best ways to boost your serotonin, and it’s good for so many other things too! We know that exercise can lift your mood, improve your sleep and reduce stress. It also helps you to lose weight and improves your performance at work.

Exercise releases serotonin, but it also releases endorphins and enkephalins (peptides related to the endorphins, with similar physiological effects.). These chemicals help elevate your mood and make you feel happier.

It’s important not to get stuck in a rut with your exercise routine—find something that you enjoy and stick with it! Aerobic exercise such as walking, running, cycling, or swimming is the best way to boost serotonin levels quickly. The idea is to work up a sweat and raise your heart rate—you’ll feel great afterward! Try to fit in at least 30 minutes of aerobic exercise daily.

Stress Management

The perfect way to manage your stress is by finding a way that works best for you.

It’s easy to get caught up in the busyness of life and forget to take some time for yourself, but it’s important to remember that there are many ways to manage stress.

The most common ways people try to relieve their stress are meditation, mindfulness, and exercise. These activities help us slow down and take time out of our busy schedules to focus on ourselves. This is extremely beneficial in reducing chronic stress levels and increasing serotonin production which helps regulate moods, appetite, sleep patterns, etc.

Chronic stress can impact serotonin production negatively and impair the function of serotonin receptors which can lead to depression or anxiety disorders so it’s important not only that we find a way that works best for us but also that we stick with it!

Daily Sunlight

Getting some sun is one of the easiest things you can do to boost your serotonin levels.

One of the most important benefits of getting some sun is that it helps your body produce vitamin D. Vitamin D is important for many processes in your body, especially the absorption of calcium and phosphorus from food.

Unfortunately, most people don’t get enough sun to produce adequate levels of vitamin D. In fact, 42% of Americans are deficient in this crucial nutrient.

It only takes 10-15 minutes of sunlight a day to produce adequate vitamin D and most people. If you’re prone to sun damage you could also get your vitamin D in with supplements. It’s best to get some sun during the morning when the UV rays are less intense. You don’t want to burn your skin and increase free radical damage.

Eat Nutrient Rich Foods 

There’s no denying it: a happy body is a healthy body. And one of the best ways to keep your body happy is by eating good, nutritious, healthy food.

We’re not just talking about eating chicken noodle soup when you have a cold or grabbing a bite to eat at the end of a long day—we’re talking about eating foods that are specifically designed to boost your serotonin levels and keep you feeling great.

Serotonin is an essential neurotransmitter that controls many critical functions in your body, including mood and sleep (which we’ve mentioned above). When your serotonin levels drop too low, you may experience symptoms like depression, anxiety, and insomnia. Foods that can increase serotonin levels include eggs, cheese, turkey, nuts, salmon, tofu, and pineapple. 

Give and Receive Hugs and Touch

Sometimes, you just need a hug.

We all need hugs sometimes—and luckily, we can boost our serotonin levels by receiving them! When we’re hugged or supported by others, it can help influence the production of serotonin in our bodies. Serotonin helps us feel happy, calm, and confident. When serotonin flows freely, we feel good about ourselves — and the opposite is true when this hormone is absent.

So if you’re having a bad day, give your friends and family some love. It’s good for them too!

Adaptogens

Adaptogens are a group of plants that help your body stay balanced. They can help with the production of chemicals in your body, as well as the way your body reacts to them. Adaptogens are especially good for people who struggle with stress, anxiety, and depression.

Ashwagandha is an adaptogen that has been used for centuries by Ayurvedic healers in India. It helps boost serotonin production and has also been shown to improve focus and memory.

Ginseng is another adaptogen that has been used for thousands of years in China (it’s still considered one of their “five treasures,” along with rice, wheat, tea, and silk). Ginseng increases energy levels by boosting blood flow and decreasing cortisol production—a hormone linked to the stress response.

Try a Massage

A massage is more than just a way to relax and destress. It’s a way to treat your body and mind at the same time. This could possibly be the most fun way to increase your serotonin levels!

Massages have been shown to increase dopamine, oxytocin, and serotonin levels—all of which are important for your mental health. You’re not only treating yourself with a massage; you’re treating your mind as well.

So why wait? Treat yourself today with a massage!

•  Plenty of Sleep: Not getting enough sleep makes people irritable, irrational, and clumsy too. Not only that, but your body won’t get the time it needs to recuperate from the previous day’s events. Your immune system can be compromised if you don’t let your body rest and you are more likely to gain weight, as well. Get plenty of sleep so your brain can learn and absorb as much information as possible, so exam week won’t be so stressful. Here is our article about the best foods to induce sleep in case you’re nervous!

• Eat Healthy: The sooner you start eating healthy, the better. Try to stay away from fast food joints, although these places tend to be a great hang out spot for college students. They aren’t providing you nutritional meals at all.  It’s better for you to eat a healthy meal at home before going out to socialize so you won’t be tempted by unhealthy options.
• Exercise Regularly: Even though you will have a busy schedule, walk around campus and explore whenever you get the chance. Most colleges have a student recreation center that students can use for free, so if you have an hour in between classes, give it a try. Bike places instead of driving, join an intramural sports team- be as active as you can, because you will not only feel better, but also perform better at your classes.

• Stay Organized: It’s much easier to concentrate when things are in their correct place. Being organized will enable you to know where your books and assignments are located. Keeping track of dates will help you to know when exams are going to be, when final projects are due, and which classes are on what days. Keeping organized is also preparation for your career, where you may have deadlines throughout the month that require careful planning.
• Read as Much as Possible: Being in college, you’re always going to have something to read whether you want to or not for your classes. However, we’re referring to reading books, magazines, or articles you actually enjoy, for fun. Reading keeps your  horizons opened and your mind fresh to thinking quickly. It is a great habit to instill into your life, for it will carry on as your blossom into adulthood.

• Listen to Your Body: It’s never too early to start taking care of yourself. Keeping mental notes of how your body feels, whether or not you’re feeling 100 percent, is always a good habit to get into. Being in tune with your body will keep you healthy long term.
• Say Yes! College is the perfect time for self discovery, so say yes to new experiences, meet new people, and push your comfort zone a little- so you can discover how great you can be!
• Stay Optimistic: Having an optimistic outlook on life is going to make you a much happier person. Not only will you physically feel better, but happiness is contagious- you are more likely to attract other optimistic individuals who will be supportive of you and your goals.
• Set Goals that are Achievable: Set goals that are within your reach so that you don’t get discouraged by monumental goals. It is healthiest to have attainable short term goals than have lofty long term goals. Dreaming big is great, but you have to make stepping stones in order to make them a reality!
• Socialize Whenever You Can:  Ask anyone- college is a great time to meet new friends and mingle with new cultures. Getting out and talking to different people is much healthier than it is to sit holed up in your dorm room. Hang with friends every now and then, it’s good for your mental health to interact with other humans!

• Contains carcinogens: Because they are not regulated, many different e-cigarettes contain different types of chemicals including diethylene glycol, which is commonly found in antifreeze. These chemicals are harmful to both adolescents and adults. A study was done on the levels of carcinogens in the vape of e-cigarettes which found that vapor of some e-cigarettes contains traces of the carcinogenic nitrosamines NNN and NNK.

• Increases blood pressure and heart rate: Vaping still contains nicotine which has many different effects on the body. Nicotine is known to have the effects of narrowing the blood vessels which makes the heart beat faster. It is also known to raise your blood pressure and spike your adrenaline, which increases your heart rate and the likelihood of having a heart attack. Studies on this theory determine that the use of e-cigs noth with and without nicotine may result in short-term elevations of both SBP (systolic blood pressure) and DBP (diastolic blood pressure). Federal survey data revealed that compared with nonusers, people who use e-cigarettes have a 71% higher risk of stroke, a 59% higher risk of heart attack, and a 40% higher risk of heart disease.

• Increases risk for strokes: Strokes are known to be one of the leading causes of death among men and women behind cancer, heart, and lung disease and is the leading cause of long-term disability in the USA. A study on the effects of vaping illustrated that after inhalation by healthy nonsmokers of e-cigarette vapor there was an acute change in flow dynamics consistent with endothelial dysfunction and a decrease in hemoglobin saturation suggesting microvascular dysfunction, as well as stiffening of the aorta. This physiological changes determined that alterations in blood vessel function can be associated with stroke. Another study found that patients aged 18 to 44 years who currently smoke combustible cigarette or both e-cigarettes and combustible cigarettes had a triple increased risk for stroke compared with those who did not smoke.

• Increased inflammation: When someone inhales the smoke from a vape/e-cigarette, they inhale all the different harmful chemicals in the vape. These chemicals, some being carcinogenic, have different effects on the body- including inflammation of the lungs. Studies on these effects on the body determined that e-cigarette smoke increases the permeability of the respiratory epithelium and causes mucus overproduction. This pro-inflammatory milieu in the lung leads to consecutive recruitment of immune cells. New research also indicates the liquid vapor chemicals of propylene glycol and vegetable glycerol found in e-cigarettes disrupt the gut barrier as well.

• Causes DNA Damage: The biggest damage from vaping is lung cancer- one of the leading preventable deaths in the world. There are many different chemicals in vaping that induce DNA adducts, which increase oxidative stress in the body. A study on these effects determined that mice exposed to electronic cigarette aerosol have increased levels of DNA lesions and decreased DNA repair activity.

• Lower Immunity: Cigarette smoke exposure increases the body’s susceptibility to influenza and other respiratory infections such as tuberculosis and pneumonia through numerous ill effects on host defense mechanisms. Research on the effects of vaping illustrates that vaping e-cigarettes is associated with decreased expression of a large number of immune-related genes, which are consistent with immune suppression at the level of the nasal mucosa.

• Respiratory Issues: It has been widely reported that individuals who have smoked experience symptoms including acute cough, sore throat, and dry mouth. This specific study illustrated that vaping was associated with increased risk of wheezing and related respiratory symptoms. The fluid in e-cigarettes were associated with the near fatal respiratory failure of a teenage boy who was found to have an exaggerated immune response to one of its chemicals while vaping, according to this report.

• Can cause “popcorn lung”: “Popcorn lung” is another name for bronchiolitis obliterans (BO), a rare condition that results from damage of the lungs’ small airways. BO was originally discovered when popcorn factory workers started getting sick. The chemical that cause it was diacetyl, a food additive used to simulate butter flavor in microwave popcorn. Unfortunately, diacetyl is often added to flavored e-liquid to enhance the taste in e-cigarettes and vapes.

Can cause pneumonia: Unlike traditional pneumonia which is caused by infection, vaping is known to provoke lipoid pneumonia from inhaling oily substances found in e-liquid, which sparks an inflammatory response in the lungs. The fatty acids in the vape liquid fill the alveoli in the lung tissue, causing a chronic cough, shortness of breath, and maybe even coughing up blood. Vaping is known to increase the risk of viral and bacterial pneumonia by compromising the respiratory local immune response.

Can cause anxiety: Peer-reviewed studies have revealed disturbing links between vaping, nicotine, and worsening symptoms of depression and anxiety, as well as higher odds of having a depression diagnosis.  Dependence on nicotine has been linked with impulsivity, mood disorders, anxiety, suicidality, and depression. Nicotine is also known for increasing sensitivity to stress, and alters the coping mechanisms in the brain. 

1. Fear of gaining weight 

The fear of gaining weight is a characteristic sign of Obesophobia, an anxiety disorder that involves an intense fear of gaining weight or getting fat. Over time, one might develop Anorexia Nervosa, characterized by a distorted body image, with an unwarranted fear of being overweight. Individuals who have this fear will constantly view themselves as overweight even if they may be severely underweight. Repeatedly weighing oneself and trying to hide one’s body with loose clothing are also signs of an eating disorder that play into the fear of gaining weight. Anorexia nervosa is not really about food but rather equating self-worth with the thinness of their body and the only way to control that perception is through eating or rather choosing to not eat. 

2. Binging and purging 

Binging and purging can be used together or separately in eating disorders. Bulimia nervosa is characterized by both while binge eating disorder typically only includes binging. Those with bulimia will try to avoid eating in public and often eat in secret so that no one may witness their purging. Sometimes, people with bulimia will also abuse laxatives or weight-loss supplements in order to rid themselves of the food they have ingested. Binge eating disorder is also accompanied by feelings of shame and embarrassment over the inability to stop eating and resist the urge to eat more. One overlooked sign of binging and purging is called Russell’s sign, the name for calluses on the tops of the knuckles from induced vomiting. These calluses develop from repeatedly scraping the knuckles on the incisor teeth from producing the gag reflex. 

3. Obsession with being healthy

In an attempt to strive for health, individuals can actually harm their health. Having an obsession with being healthy can lead to an eating disorder known as orthorexia, an unhealthy focus on eating in a healthy way. Those with orthorexia have a preoccupation with dieting and tracking nutrient intake. Checking the nutrition label or ingredient list, cutting out entire food groups such as carbohydrates, and having an unusually high interest in what others are eating are all signs of orthorexia. Ironically, registered dietitians or nutritionists are the highest risk population for orthorexia because they are constantly exposed to information about diet and health. 

4. Extremely picky eating 

While picky eating is normal in children and some adults, having extreme aversions to a wide variety of foods is not typical. In fact, severely picky eating behaviors can be a sign of the eating disorder known as avoidant restrictive food intake disorder (ARFID) or formerly known as selective eating disorder. This eating disorder is not associated with the fear of weight gain or body image issues like many other eating disorders are. Those with ARFID restrict their food intake so badly that they become deficient in most nutrients and have a significant weight loss from lack of calories. 

5. Saving calories for beverages or alcohol

Recently, a new diagnostic term has been added to the plethora of eating disorders which describes individuals who save their calories for alcohol consumption. This new term is called drunkorexia, a non-medical slang term that refers to restricting food calories to compensate for the calories consumed from drinking alcohol. It is common for other eating disorders to avoid the consumption of high-calorie beverages as these are seen as “empty calories” but drunkorexia works in the opposite manner by inviting the consumption of high-calorie alcohol drinks and instead avoiding all solid food. Drunkorexia is a double-edged sword because not only is it an eating disorder, but it is also a substance abuse disorder. 

6. Cravings things that are not considered foods

People may be concerned or ashamed of craving things that are not considered foods such as hair, dirt, and chalk but this behavior is actually a diagnosable eating disorder known as pica. The urge to eat non-food items can be caused by malnutrition and is the body’s way of trying to correct a nutrient deficiency. While pica is more common in less developed countries, it can still occur anywhere a nutritional deficiency exists. Pregnant women are at a higher risk for developing pica since nutrient deficiencies occur more commonly during pregnancy, especially iron deficiency which is a leading cause of pica. 

7. Chewing and spitting up food

Chewing and spitting up or regurgitating food is a sign of the eating disorder called rumination syndrome. Unlike purging, this form of regurgitation is not associated with feelings of embarrassment, anxiety, or disgust. The spitting up of partially digested food is unintentional and is a reflex malfunction caused by a psychological condition. Breathing exercises and reversing the habit of regurgitation through behavioral therapy are the two ways to recover from rumination syndrome. 

8. Eating large amounts of food only at night 

Night eating syndrome is an eating disorder identifiable by the consumption of large amounts of foods only at night paired with insomnia. People with night eating syndrome feel an undeniable urge to eat after waking up from a restless sleep and they will not be able to go back to bed until food is consumed. Depression and anxiety are also common in people with night eating syndrome and can often heighten symptoms of these conditions. It can be difficult to know if someone is suffering from night eating syndrome since the behaviors occur when everyone is asleep, but looking out for a decreased appetite and fatigue during the day can be a sign of this eating disorder. 

9. Complaints of stomach cramps 

Complaints of stomach cramps or other gastrointestinal-related issues are common signs of an eating disorder. Of course, stomach cramps can be produced by countless circumstances but when this sign occurs in conjunction with other eating disorder behaviors, it may be a cause for concern. Having unusual eating patterns disrupts the body’s normal digestion, so it is typical for GI issues to result. Stomach cramps are not necessarily diagnostic for any single eating disorder so it can be difficult to identify the specific problem. All the fancy labels and categories for eating disorders can be great for people looking to find an answer to their health problems, but for those who lack the strong signs of specific eating disorders, labels can be frustrating. For those who do not fall under a specific eating disorder, do not worry because thousands of people struggle with atypical eating behaviors, and because of this other specified feeding or eating disorders (OSFED) has become a category for those who feel lost. 

10. Excessive exercise 

Exercise is great for health, but like all things, it should only be done in moderation. Excessive exercise is often paired with disordered eating in order to lose weight quickly and achieve an “ideal” body. Many people use exercise as permission to eat and feelings of guilt will emerge if not enough movement is done. Others use exercise as a form of purging in which calories are burned or removed as soon as they are eaten. Those who compulsively exercise may show signs of discomfort with inactivity, injuries, and secretive exercise. Exercising too much can lead to fatigue, muscle weakness, feeling faint or dizzy, and menstrual irregularities all of which are not good for health. 

Eating disorders are serious mental conditions that can take years of conditioning to develop and perhaps, years of treatment to recover. However, eating disorders are treatable and most importantly, preventable, unlike many other psychological disorders. If you are struggling with an eating disorder or know someone who is, you are not alone. Remember that an eating disorder is not anyone’s fault and it can be managed.

1. Helps fight fatigue

One of the most popular self-care practices is establishing a proper sleep routine. It can be easy for life to get in the way of good sleep, staying up late to reach deadlines, or waking up super early for work, but it is important that rejuvenating sleep is attained to maintain a healthy wellbeing. One study showed that by extending the hours of sleep by just 1 hour a day for a week for healthy individuals, major results of reduced fatigue and increased vigor were achieved. To read more about the health benefits of sleep and why a sleep schedule should be incorporated into your self-care routine, click here. 

2. Helps boost motivation

Motivation can be one of the hardest things to attain and one of the easiest things to lose. Self-care can make it easier for you to become motivated and reach your goals because when you feel good about yourself, you believe anything is possible. One study showed that individuals who had a goal-centered, motivated, mindset were more likely to reach the study’s objective of maintaining blood pressure within normal limits by performing the necessary actions to manage it. This study proves that self-care not only boosts motivation but consequently, also boosts health. The chemical messenger and hormone known as dopamine is released in response to motivation, reward, and pleasure. Dopamine further improves health by helping increase mood, sleep, learning, and attention. To read more about how to increase fitness motivation, one of the hardest motivations to reach, click here. 

3. Heals your relationship with yourself

The whole purpose of self-care is to create a healthier relationship with yourself. But what does a healthy relationship with yourself look like? The answer is increased self-esteem. Self-care gives you a confidence promotion in which you learn to take better control of the choices you make and you receive greater fulfillment in the actions you choose to partake in. One study showed a significant relationship between self-care and self-esteem in the elderly population which arguably, is the population that needs self-care the most due to the number of health problems that can result at an older age. Feelings of self-esteem such as pride can help release serotonin which is a chemical messenger in the body responsible for a wide variety of body functions such as digestion, wound healing, sleep, bone health, and sexual health. Some simple ways to begin building self-esteem are to start saying “no” more which helps you learn assertiveness and to recognize what you are good at. 

4. Decreases anxiety and stress

Practicing self-care has been used for decades to help manage symptoms of anxiety, depression and stress. A survey from 10 different countries reported that the most common self-care practices to manage anxiety and depression were taking herbal or dietary supplements, mind-body therapies such as meditation, and some exercises. When we are doing activities that make us calm and feel content, our “happy chemicals” are released from the brain. One of these happy chemicals are called endorphins which are released in response to pleasurable activities such as exercise, massage, and sex. Endorphins have been shown to decrease depression, anxiety, improve self-image, and contribute to weight loss. 

5. Strengthens social connections

By becoming confident in yourself and taking care of your own needs first, you are able to meet the needs of others and strengthen social relationships with family, friends, and coworkers. Oxytocin, the love chemical, is released when we feel love and friendship with others. Low oxytocin levels have been linked to depression and even autism spectrum disorder. Some self-care practices that naturally increase oxytocin levels for improved mood and better health include exercise, massage, music especially when sung in groups and giving hugs or cuddling. So grab a friend or family member, and start practicing self-care together because working with someone you care about might be more beneficial than being alone.

• Try different exercises: When individuals exercise, their breathing becomes faster the air becomes colder and drier which can cause the membrane that lines the lungs to swell. These membranes are sensitive in people with asthma, which could result in wheezing, coughing, shortness of breath, and fatigue. Try different exercises such as swimming- a study suggests “swimming induces less severe bronchoconstriction than other sports. The mechanisms for this protective effect of swimming are not clear, but there is some experimental evidence indicating that it results in part from the high humidity of inspired air at water level, which reduces respiratory heat loss”.

• Don’t Skimp on Warm-ups and Cool-downs: Doing warm-ups before an exercise and cool-down after an exercise will get your lungs acclimated to the air which will reduce the chances of the lungs membranes swelling and causing asthma symptoms. A  study done on school-age children determined that “ Exercise after warm-up was significant in reducing EIA (exercise-induced asthma).”

• Do Short Burst of Exercises: Types of exercises such as football, baseball, gymnastics, and track are known to be easier on the airway than sports requiring more endurance such as soccer, long-distance running, and basketball. Research done on exercise and asthma illustrated “Sports with low risk for the development of asthma and bronchial hyperresponsiveness are the ones in which the physical effort is of short duration and in which high ventilatory levels are not reached.” 

• Avoid exercising outside during cold weather: What often triggers asthma symptoms while exercising is breathing in cold dry air into their lungs which irritates the membrane.  This would be intensified if someone was to exercise in cold weather where the air would be colder and drier. Research conducted on trained adolescent males concluded “results of this study suggest that adolescents (although trained) should avoid high intensity (95% maximal heart rate) exercise in winter (extremely low temperature)”.

• Use Asthma medication as needed: This advice might seem obvious but make sure you’re taking your medication before you exercise to reduce the risk of having symptoms while exercising. According to the AAFA, taking a short-acting beta-2 agonist (such as albuterol) with two inhalations 15 to 20 minutes before exercise can prevent airway spasms for several hours. A study illustrated that “beta2-agonists, both SABA and LABA, are effective and safe in preventing EIA (exercise-induced bronchoconstriction) when administered in a single dose.” 

• Use a face covering in cooler temperatures: This advice is simple and easy to implement. Since a common trigger for exercise-induced asthma is breathing in cold air, covering the nose and mouth creates an environment to retain warm humidified air during exercise. Research on this theory with children was done and the results were “on the control day, the average group forced expiratory volume in 1 s (FEV1) and maximal mid expiratory flow rate (MMEF) decreased from the pre-exercise baseline value to 66% and 47% of baseline, respectively, at six minutes; on the mask day, FEV1 and MMEF were 91% and 82% of the baseline values (increased in all subjects). A simple face mask may be an inexpensive, nonpharmacologic alternative for alleviation of EIA.”

• Cucumber: In television and movies, we see cucumber slices over eyelids in almost every salon scene, but it turns out that there are real scientific benefits to this. Cucumbers contain a high amount of Vitamin C and E, which are known to prevent acne and skin conditions such as psoriasis. Whether eaten or applied on the skin, cucumbers also have soothing nutrients for your skin that will soothe inflamed skin and reduce puffiness. 

• Lemon: While lemon supports weight loss and aids digestion, it is also very beneficial to your skin because when digested, it serves as a natural astringent that tightens sagging skin and lightens blemishes. However, lemon is one food that should not be topically applied to the skin alone because its high acidity will harm your skin’s outer barrier. Lemon is most beneficial in water, within a recipe, or if it’s properties are packaged into a serum. 

• Sweet Potatoes: Most of you have probably heard of all the different retinol creams and serums skincare companies are offering right now, but what if I told you you could be eating it for way less money in its purest form? Sweet potatoes contain a high amount of retinol that will both ward off wrinkles and pesky acne. Sweet potatoes also contain a nutrient known as Beta-carotene, which, when eaten, your body transforms into Vitamin A. These nutrients create a barrier for your skin to prevent discoloration, inflammation, and clogged pores.

• Berries: Whether it be blueberries, blackberries, raspberries, or strawberries, these small berries are bursting with Vitamin C and plenty of antioxidants. When in your body, Vitamin C fights against blotchy skin and dark spots on your skin, as well as improving your brain health and lowering cholesterol. Another skin benefit of berries of all sorts is the reduction of skin wrinkling. These berries control free radicals, or unstable molecules within the body, which are a leading cause of wrinkling and aging, so why wouldn’t you implement these small acne fighters into your diet?

• Quinoa: While quinoa has many health benefits within your body, it greatly helps your skin because of the large amount of fiber within it. On average, one cup of quinoa has 17 to 27 grams of fiber, which will greatly decrease constipation. Quinoa also contains many helpful vitamins within it, such as Vitamin B and E. These tough vitamins work to provide your skin with collagen, repair the pores, and reduce aging. Therefore, eating quinoa regularly will flush unhealthy toxins from your body, which will result in clearer skin, as well as less acne and dark spots. 

• Salmon: Salmon is a great source of many nutrients such as protein, potassium, and more. However, the most important part of salmon for your skin is the omega-3 fatty acids it contains. These omega-3s greatly protect your skin from harmful sun damage, as well as reducing your risk of skin cancer and sunspots on your skin. All you need is salmon in your diet and sunscreen on your skin to lessen your sunburns this summer and benefit your skin overall!

• Nuts: It may not be the first food you think of when it comes to skincare, but nuts of all sorts are some of the best foods you can snack on for healthier skin. No matter how small they are, nuts are packed with antioxidants and vitamins such as copper, zinc, Vitamin A, Vitamin C, and Vitamin E, just to name a few. In many skincare products, Vitamin A and E are used because of the amazing anti-aging properties they contain. Vitamin C is also very beneficial to your immune system, so the healthier your body is, the better your skin will be. Be aware of how many nuts you eat in one sitting because a little goes a long way in this case, and stacking up calories within your body will not benefit you or your skin in any way. 

• Broccoli: Broccoli often has a bad reputation of not being delicious or beneficial to your body in any way, but what if I told you that was wrong. There are many forms you can eat broccoli, some can even make its taste unrecognizable. You may want to consider incorporating more broccoli into your diet because it is packed with dozens of vital nutrients, such as Vitamin A, C, E, and B. These antioxidants, along with many more, have been proven to shed dead skin cells, unclog pores, reduce skin inflammation, and fight off UV radiation.

• Kale: Although there are many leafy greens and vegetables, kale outshines the rest of the cabbage family because of how nutrient-dense it is. Both high in fiber and low in calories, kale also provides nutrients such as calcium, potassium, magnesium, and various vitamins. Working together, the minerals, vitamins, and antioxidants in kale reduce hyperpigmentation, repair acne scars, and produce high amounts of collagen. Much like quinoa, the fiber within kale also aids your skin by getting rid of harsh toxins and unhealthy particles within your body so that your skin will shine! 

• Papaya: Papaya is one food that is both beneficial for your skin’s surface and the inside of your body in many ways. This exotic fruit contains a digestive enzyme known as papain, which fights your acne by exfoliating dead skin cells, fading acne scars, hydrating your skin, and preventing breakouts. From the inside, papaya’s many vitamins and minerals improve the skin’s elasticity and banish fine lines, as well as benefit your other bodily functions. Whether it be in a smoothie, by itself, or in many other forms, papaya is a delicious and easy fruit that you can eat every day!

Official “Fitness Czar” for the City of Houston, 4 x #1 Fitness trainer in America, and HFR founder Samir Becic says: “Taekwondo is one of the best sports to educate young adults not only in martial arts and fitness, but also discipline, focus, and respect. I am glad my son Ares Max Becic is attending the Houston Center for Taekwondo!” Here are the Top 10 Health Benefits of Tae Kwon Do for Kids:

Builds Self-confidence: Due to the goal setting, positive encouragement and respect for values that are part of all Tae kwon do programs, the greatest benefit usually reported by martial arts students is greater self-confidence- which is paramount to young developing minds. Kids become more comfortable in all situations – whether they’re in danger or simply doing a task that takes them beyond their comfort zone — and they will discover they can accomplish anything they set their mind to.

Teaches great morals and values: Martial arts wisdom has it that after consistent practice, one becomes less impulsive and aggressive towards others. This reminds students of the right attitude, frame of mind, and virtues to strive for inside and outside the studio.

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Healthy lifestyle fundamentals: Due to the total-body nature of Taekwondo, kids burn a lot of calories during every class. Instilling a pattern of regular physical activity is a great fundamental for kids to carry on throughout their lives.

Teaches self-control and discipline: Taekwondo teaches self discipline and self control by teaching difficult forms and kicks that require intense focus, training, and devotion in order progress through the various levels. Playing sports require young athletes to be disciplined in tactical, mental and physical aspects. In order to succeed in Tae kwon do they must demonstrate self-restraint, and behave in a controlled and precise manner. Good discipline translates to life situations in order to achieve goals and reach their fullest potential.

Improved cardiovascular health: Research has found that the only real way to improve the status of the cardiovascular system is by participating in activities that stress the heart, such as Taekwondo. Kids will improve their physical endurance as their hearts grow stronger.

Strengthens perseverance: Athletes are often placed in adverse situations, both during competition and practices. During these high-pressure moments, the children learn to persevere through those challenges, and because there are so many of these moments in martial arts, the child will learn to quickly adapt to these situations and take them in stride. Practicing perseverance at a young age with this kind of adversity will lead to better coping skills, and critical thinking and application skills in life when they are met with bigger challenges.

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Teaches focus and stillness: As Bruce Lee pointed out, behind the punches, kicks and knees, a true martial artist learns to sit with himself and see where his weaknesses are. As martial artists, kids will learn what it is to be still, challenged and focused.

Improves reflexes: Research has found that by participating in Tae Kwon Do, kids not only improve their reflexes while performing the activity, but actually experience faster reaction times during all activities of your life. This is very important in a number of daily activities, and a great habit to instill in children.

Healthy Socialization: Sports and teamwork is a skill kids are going use for their entire lives, so it is important to learn the basics early. Taekwondo provides children important lessons in team dynamics. Everyone must work to achieve their goals, and competition allows children to sort through each others strengths and weaknesses to decide what  strategy works best for the them and their friends.

Physical development: Children who participate in sports develop stronger muscles and bones, and the stronger you are, the less likely you will suffer from physical injury. A New Zealand study conducted in 2006 suggested participating in physical exercise before and during the onset of puberty helps reach peak bone mass, enabling them to develop stronger muscles and bones that will be the foundation for future growth.

• Snack, but put those Oreos back!  

As the night goes on and the clock turns to 1 am, when you go to your pantry to snack, skip the Oreos. It is best to snack on healthy foods, or “brain foods” to keep you going and energized. Ditch those fries and eat peanut butter or beef jerky to help improve studying skills. As cliche as it sounds, eating chocolate and candy when stressed might just make you more irritable and craving more of those unhealthy foods.

• Study and burn calories

We all know that studying on your bed or couch is not really studying but a good way to take a nap. While studying at a desk is the best and most common way, there might be a better way to study.  Standing up is a guaranteed way to help you stay awake while studying, studies show. Try getting on the treadmill and walking while studying and knock two birds out with one stone.

• All nighters are not the best

Thinking about pulling an all-nighter? Think again. With each hour that passes and you should be asleep your brain efficiency decreases. This means you’re practically studying and watching your favorite TV show on Netflix. All nighters are better for short term memory when you need it for long-term retention. Short-term memory lasts only for 30 seconds in the brain and then becomes forgotten, and when you pull all-nighters you activate the short term memory only, so it’s best to just get some sleep.

• Water is your best friend

Drink water, and lots of it! Water is highly beneficial for numerous reasons: maintaining bodily fluids, helping control calorie intake (most people are actually dehydrated and not hungry), glowing skin, regular bowel functions, and kidney function. Drinking water and studying has its benefits, research shows that water helps your brain work faster, and concentration is improved.

• Gym. Study. Sleep. Repeat.

Studies show that working out in the morning before getting your day started helps you feel more productive and stay alert while studying. Morning exercise has also been proven to improve focus and mental abilities- much like a cup of coffee. Early mornings in the gym are usually empty and if you want free reign of the machines, try going at 6 am.

• Take a break

Know your limits, and how much you can really endure. When you get to the point when you are just re-reading the same sentence 15 times, it is best to just step back and take a break. Look around, walk outside, anything that gives you a quick break without thinking. Sometimes even switching topics and coming back to it later can give you that extra kick you need to keep studying.

• Coffee can go a long way

If you plan on a long day of studying, it is best to drink your coffee in moderation. Instead of ordering a venti coffee from Starbucks and chugging it in the 30 minutes, try drinking your coffee in moderation. Just like when you eat too much candy and get a sugar crash, it is similar with coffee. Chugging that coffee in the morning will help your caffeine levels soar in the moment, but you will inevitably crash a few hours later. It is also healthier to do it this way, try drinking your coffee in slow, deliberate sips.

• Study in bright light

We all know that studying at night in the dark will never get you past one sentence! When studying in bright light, you can trick your mind and circadian rhythm into thinking that it is still daytime. Studying in poor lighting leads to cortisol levels dropping and feelings of irritability and stress.

• Chew gum

Chewing on something makes it impossible to fall asleep, which also makes you much more alert. So if you feel yourself nodding off mid-sentence, chewing gum will help you stay awake. Studies show that chewing gum while studying will help to later recall certain words, and give you an advantage. Studies also show that the chewing that you are doing gets the blood flowing exactly where it helps to improve memory.

• Warmer is actually better

Studying in a warm environment actually leads people to be more productive and generally happier. It also helps to improve mental performance and overall alertness, whereas studying in cold environments can actually lead to depression. Warm environments can diminish feelings of loneliness, and studies actually show the disease SAD follows the pattern of the winter blues when people are subjected to cold temperatures.

Take Care Of Your Child’s Mental Health

Since physical health is extremely prioritized right now, it can be easy for us all to forget to take care of our own mental health, as well as our children’s. Your child could be anxious about educational aspects such as wearing a mask during school, not being able to see their friends as much, or even leaving the house after such a long time. However, the earlier you teach your children that it is healthy to talk about your emotions, the more beneficial it will be overall. Although it may be difficult, having an open conversation about these worrying topics and reassuring your child will encourage them to not only maintain their personal health, but the health of others around them as well.

Practice Proper Sanitation In and Out of Your House

When promoting preventive practices for COVID-19, one of the best things you as a parent or caregiver can do is to be a good role model for your child. If you wear your mask, wash your hands, and use hand sanitizer, your child is bound to follow. It is also important to inform your child what these actions can do to protect themselves and those around them, such as their fellow classmates, so that they can fully grasp what is happening around them. If you are able, make hand washing and other sanitation measures a family activity so that not only will your child be staying healthy, but so will your entire family!

Participate In Online Learning If Available

After months of spending time inside with your family, I’m sure most of you parents long for a second alone and find it hard to see any benefits of online learning. However, there is a sense of personalization, pacing, and comfort when learning from home. If your child’s school offers online learning, a personalized schedule is completely open for you and your child to make for their individual pace. Whether they are learning from the couch, their desk, or the dinner table, engaging in online learning can be difficult at times, but with breaks, healthy aspects, and more, your child’s education will flourish right from the screen! 

Talk To Your Child About Upcoming Changes In Their Education

Although it is an unprecedented and unknown time for everyone right now, it is important for your child to be informed about what is occurring in the world and how it will impact them personally. Some of the emotions your child may be experiencing may align with your own, so discussing the changes in their education and life overall will not only strengthen your relationship with your child, but keep their mental and physical health strong as well. This conversation you have with your child should be handled with some sort of seriousness, however, no matter what age. If your child can comprehend what their actions and the changes in their future will do for the entire nation, it should be much easier for them to value their own health, as well as those around them.

Ensure That Your Child’s Diet and Daily Routine Is Healthy For Them

No matter how old you are, making a daily routine during your time at home may be the last thing on your list. However, it is in your hands to ensure that your child has educational structure at home since they may not be able to do so themselves. Richard Galllagher, an associate professor within the Department of Child and Adolescent Psychiatry at NYU states that “A free-for-all, loose schedule is nice for snow days or other short breaks, but can lead to boredom and a difficult time getting back into the educational routine if it lasts,”. Dr. Gallagher suggests that a beneficial routine for children of all ages when learning at home is “starting with a morning meeting and schedule list, since this is what most teachers do to start the day. Have a list of the subjects and activities for the day, and create 30- to 45-minute blocks of time to work on the subjects that your child takes.”. In between, make sure your child is both moving around and eating healthy to maintain their physical health as well!

During this time especially, many high school graduates are unsure if they will be able to physically go to their university of choice this fall, which is why these tips are so much more important. The sooner you follow these 10 tips to wellness on campus, the sooner you will create healthy habits that you can carry with you long after graduation. 

Stay Nutritious in the Campus Dining Hall and the Kitchen

Oftentimes, college students are surrounded by a plethora of unhealthy options on campus; however, there is always one place you can find food your body will love just as much as you do, the dining hall! Even if you are stuck at home and eating in your kitchen, here are some helpful steps for self-control while you have all the food at your fingertips.

Know where to look for important nutrition information: Many universities provide a menu or list of the food they offer that day, so you will easily be able to plan out your meals and eat mindfully. 

Leave soon after eating: Although the dining hall is a place where you can congregate and meet with your friends, reduce the time you spend thereafter you finish eating to reduce temptation.  

Portion yourself: Although it is difficult for most, students must eat when they are hungry, and not when they are full. To discover what belongs on your plate every day, MyPlate provides healthy portions full of fruit, veggie, and grain options just for you!

Enjoy dessert (in moderation): This article isn’t going to cause you to avoid sweets, and you don’t have to! However, if you replace your everyday soda with water, or your cookies with strawberries occasionally, this will begin to train your body and mind and create healthy eating habits. Another option is to make or purchase healthier desserts yourself that will taste just as good.

Remember Mental Wellness and Health Matters Too

In high school, many school counselors are there to help you prepare for college; even if you have an outside therapist, it is not likely you will be able to continue with them now that you are going to college. Don’t worry! Many universities, as well as student groups, have plenty of support options for you. 

Before you arrive on campus, look for any mental health services your school provides so that when you need help, you’ll know exactly where to go. Remember, mental and psychological health is just as important as your physical health!

Outline Your Priorities Before You Arrive On Campus

Whether it’s the sports teams, social groups, or prestigious education, you most likely had a reason for choosing the university you did. However, although your social life can sometimes seem to be more important than your homework one night, that is not the case. To stay mentally and educationally stable, you must think about what you want to focus on before you move into your dorm. 

For example, you may research a group you may want to join or plan how you may want to spend your weekends, but prioritizing what you want out of your college experience before is very important so that you are not overwhelmed with different ways to spend your time once you arrive.

Find a Workout You Enjoy!

When many people hear the word “workout”, they often think of a gym filled with dumbbells and machines galore. However, whether you can go to the gym or not, it is important to find a workout that benefits and works for you! Walking around campus does provide some minor physical activity during your day, but you should also look into additional options you can incorporate into your routine when you are not walking from class to class based on what your body needs.

Make Time for Sleep at Night

It is no secret that many college students do not get the suggested 7-9 hours of sleep a night, whether it’s because of late-night studying at the library or the countless parties on campus you want to attend. However, if you really plan your day out before it begins, leaving plenty of time to sleep, the amount of all-nighters you pull is going to decrease as your physical health and happiness increase. 

Although Insomnia Cookies is a well-known student favorite for late nights, there are plenty of healthy foods and methods that will help improve your sleep overall; you can still enjoy the cookies on a less than nightly basis. More sleep contributes to better campus wellness!

Don’t Push Yourself Too Hard

College is known for its new opportunities for many students. However, this can be negative or positive, depending on how you look at it. Most of us know our limits and can feel when we are getting close. First-year college students are almost always overwhelmed with the higher amount of access they have and the peer pressure they face when entering college, causing them to make unhealthy, and sometimes even life-threatening decisions. 

Having a good time in college is always allowed; still, whether it be not sleeping enough because you decided to take too many classes at once or consuming too much of an illegal substance at a party, you must always consider yourself, your health, and your future before making any decisions that affect your campus wellness routine.  

Find Your Niche on Campus

As a student on campus, you don’t want to push yourself past your limits, but you also don’t want to only go through the motions throughout your years there. With a small amount of effort, you will be able to find something that you love to do that will also benefit your future. By finding something useful to keep you busy and happy during your free time, your mental health will not only be positively affected but by keeping yourself out of unwanted trouble, your physical health will thank you as well.

Build a Solid Support System 

Whether you’re on a large campus, a small campus, or at home, having a support system to rely on for educational or mental purposes is very valuable. This could consist of family, new friends, or even professors, but as soon as you make the effort to get involved on campus, you will be able to find a group of people you click with. The best thing you can do is have a close group of individuals who will value your well being and help you whenever you need it. 

Take Occasional Breaks From Technology

These days, it is almost impossible to avoid technology because it impacts nearly every aspect of our lives, especially as a student. You often study, take lecture notes, and communicate with some form of technology; however, the Harvard Graduate School of Education actually suggests picking up a pen and paper instead of your laptop for reasons such as better focus and higher grades. 

A detox from social media and other online platforms can also benefit your mental wellness and physical health by allowing more time for yourself and more sleep! 

Prioritize What You Keep in Your Dorm

In your dorm room or room at home, it can be difficult knowing what to keep and what to throw out. When preparing for your upcoming year at college, you must consider your health and happiness above anything else. Of course, your textbooks and school work will take up a large amount of space, but you should have essential items that will benefit both your physical and mental health as well. Healthy snacks for those 8 am classes and breaks between classes are an important campus wellness hack, just as much as you may need your favorite sketchbook to relieve your stress.

“It is enormously important that during the current crisis we all stay physically active at home- not just for our physical health, but also for our mental balance. It is crucial that our children stay active because staying confined is particularly challenging for them due to their excess energy. With a daily activity plan, we can turn this unorthodox situation into a positive one. Let’s see this as an opportunity, not as a burden. We have more time to stay active and to stay fit so that when this is over, we should all be the fittest we have been in years!” says Health Fitness Revolution founder Samir Becic.

Exercising games with children is more focused on exercise play instead of a traditional workout. Fitness with kids is all about fun and games! We have found 10 fun and easy exercises to do with kids, that the whole family can enjoy!

• Running: Running is the perfect exercise for kids and adults alike! It gets the heart pumping and blood flowing. It is also an exercise that can be paired with numerous games. You can have a relay race with your children, play tag, or even just chase each other around the house. You can change things up by changing the running pattern. Switch to skipping, high-knees, butt kicks, or even running in place with fast feet. Running in place is an option if you live in a small space and don’t have access to a backyard!

• Squat Relay: This is a great exercise that involves quick sprinting, squats, and motivational high-fives! Have each member of the family go to different sides of the room. Whenever you say the word “go!” everyone sprints to the center of the room and does three squats (you can increase based on ability). Between each squat, every family member has to high-five the person across from them. After the squats, everyone sprints back to their side of the room, then repeat!

• Penguin Shuffle: Shuffling is a workout that is both fun and effective. Everyone starts on one wall, then, with hips and knees bent, eyes forward, and your chests lifted, everyone side-shuffles to the other side of the room. Whoever wins gets to decide what exercise game to do next. To make it more difficult or just to switch things up, have everyone hold a pillow (or any item) between their legs and see who can shuffle the quickest without dropping the pillow.

• Musical Creepy Crawlies: Branching off of the classic game of musical chairs, musical creepy crawlies is a fun way to stretch your limbs and get your heart pumping. You can either download a musical chairs player, look one up on YouTube, or assign someone to start and stop the music. While the music is playing, everyone is laying on their backs, wiggling and kicking their arms and legs as fast as they can. When the music stops everyone must jump up. The last person to jump up is out.

• Jumping: Jumping is a great way to build muscle strength, increase exercise endurance, and exercise the heart. Kids love to get their feet up and off the ground. Have a parent be Simon and play a fun game of Simon Says. Start with hopping up and down, then switch to any other type of jumping exercise. Some ideas include jumping jacks, one-foot hops, tuck jumps where you bend your knees while jumping, criss-cross jumps where you cross your legs or feet while jumping, and hurdle jumps where you jump forward and backward or side-to-side jumping over an invisible hurdle.

• Traffic: This is a BOKS version of “Red Light Green Light.” Instead of just running and stopping, this includes other exercises and variations. Choose someone to lead the game and then teach everyone the movement rules. In the beginning, it may be easier to shout the movements along with the traffic call.
  • Red light = Stop Moving
  • Green Light = Run
  • Yellow Light = Side Shuffle
  • Speed Bump = Bunny Hops
  • Carpool = Find a Partner and Run Holding Hands
  • Deer Crossing = Gallop

• Dance: Involve the family in dancercise! Make a playlist of everyone’s favorite song and let each person lead the dancing to their favorite song. You can also just dance together and have fun! Exercising doesn’t have to be a chore and doesn’t have to involve classic workout moves. Taking time to get your body moving and heart pumping is a wonderful way to exercise.

• Play Cards: A fun way to involve games and kids in exercise is by incorporating them all together. Pick your child’s favorite card game (face-cards, uno, or other) and assign each suit, color, or number an exercise. Every time a 3 shows up, everyone has to do 3 jumping jacks or every time a red shows up, everyone has to do 5 burpees. Mix and match with exercises everyone enjoys and everyone can participate in.

• Corners: Divide everyone up so they each have a designate home corner. This can be done with music stopping and playing as with musical chairs or you can have a designated person to say “Go!” at any time. When the music is playing, everyone is running around the room in a circle. When the music stops, everyone runs to their corner and does an exercise until the music starts up again. Let each corner decide what exercise they would like to do to give them ownership over the game.

• Stretch: Take time to work the muscles and help them increase flexibility and range of motion. Stretching also reduces the risk of injury, promotes blood circulation, and reduces muscle soreness. Hold an impromptu yoga class with your family. Lead them in simple yoga exercises and stretches. Remember the importance of breathing. Lead them in breathing exercises as well. This will increase mindfulness and calm down the minds and bodies of your family.

• Stay Active: When children are unable to stay physically active, frustration and boredom soon follow. There are endless ways to help children stay active when unable to travel. You can help set up an obstacle course in the house or in the backyard. You can also break-up the day with small bouts of exercises such as jumping jacks, yoga, running up stairs, or even playing a game of catch.

• Maintain a Schedule: Daily life has changed for all of you, and the best way to adjust to sudden change is by keeping a schedule. Helping children stay regulated with their usual schedule will keep energy levels maintained and frustration at a minimum. 
  1. Sleep: Maintaining a normal sleep schedule helps children to sleep better. Consistency also helps to prep their minds and bodies for bed which leads them to fall asleep quicker.
  2. Meals: Keep the same meal times that your children are used to. If they get hungry between meals, offer them a healthy snack, such as fruits or vegetables, to tide them over. Having a set meal plan helps children get all the nutrients that they need and prevents over-eating, decreasing their risk of obesity.

• Daily Plan: Involve your children in creating a daily plan each morning. Asking them how they want to spend their day will help them feel cared for and listened to. It also prevents monotony, which prevents future boredom and frustration. Keeping your children involved each day will help keep minds clear and lower stress levels.

• Earn Screen Time: It can be easy to rationalize letting children watch TV all day since they are stuck at home. Instead of just letting them sit there for hours on end, have them earn their screen time. Ask your child to do some housework, adjust what you ask them to do based on their ability level. Have teenagers vacuum or young ones to put away the dishes or pick up their toys. This will help your children contribute around the house and develop their levels of independence.

• Give Space: Children need alone time just as much as adults do. Section of spaces in the house that can be dedicated to reading, listening to music, or to just relax. It is important to respect alone time just as much as family time. It is difficult for children and adults alike to go from days filled with independent activities to being forced to infinite family time. Time alone will reduce stress and reduce friction between family members.

• Stay in Touch: It is important for children to feel connected to others outside the home. Setting up times for children to call their friends or use social media to stay connected to their social circle can ease mental stress. Children are used to high social environments and need the accompanying mental stimulation. 

• Keep Learning: Though some schools are switching to online learning systems, there are some that aren’t. Even with online learning, it is important to supplement children’s education with other activities. Help your child keep their mind sharp with fun science kits, sentence making puzzles, or math workbooks. If you are looking where to purchase items like these, or make some at home, Lakeshore Learning is a great place to start.

• Family Council: It is important to make sure you and your children are on the same page. Holding a regular family council will help promote discussion between family members. This is a time to let everyone express their concerns, what challenges they are struggling with, what everyone’s strengths are, and how each person can help one another. Discussing everyone’s concerns and expectations will lower stress levels and help plan each day to support individual needs.

• Virtual Travel: Just because you are unable to leave your home doesn’t mean you can’t travel. Many museums are offering self-guided online tours of their exhibits. Take time to teach your children about art culture and history. Start with The Smithsonian Museum of Natural History and the Guggenheim Museum. If your children want to learn about culture oversees, Google Arts & Culture hosts virtual walk-throughs for numerous international museums.

• Have Fun: Most importantly, don’t stress and have fun. It is a wonderful experience to have more family time. Spend time together playing board games, showing each other your competitive sides. Complete a giant puzzle together to improve team skills. Make art and have a home-made art exhibit, showing off everyone’s talent. Weeks may look different for a while, the best way to get through them is together as a family. 

Overeating and poor nutrition can have negative consequences on how you feel and how your body functions. College can be stressful enough as is, so there is no need to add more stress into your life by making poor nutrition choices. 

According to Harvard Medical School, your gut produces 95% of the neurotransmitter serotonin, which helps regulate your appetite, sleep, mood, and inhibit pain. Thus, what you eat can significantly impact how you feel, both physically and emotionally. 

Harvard further elaborates that studies have shown that those who eat a diet high in fruits, vegetables, unprocessed grains, seafood, and low amounts of lean meat and dairy (the Mediterranean diet) have a 25-35% lower risk of depression than those who consume a typical “Western” diet. Therefore, paying close attention to what you eat can significantly influence how you feel during your college experience.

However, a college meal plan does not mean you have to give up your healthy eating habits! Here are our top five tricks to eating healthy on a college meal plan:

• Scan all your options first: Before you decide what food station you would like to try, make sure that you check out all the options first. This way, you can decide that you want chicken from the Mexican station and salad from the salad bar and skip the rest. If you do not scan all your options first, you may end up with pizza and pasta before you even realize that there is a Mexican and salad station, and this can lead to overeating.

• Stock up on fruits and vegetables to save for later: Oftentimes, college dining halls will offer fruits and vegetables that you can easily take back to the dorm with you. Grabbing a banana, snack pack of carrots, or any other to-go fruit or vegetable is a great way to make sure that you are staying healthy between meals, too! This way, the next time you are spending a long night studying, you will have healthy snack options easily accessible. 

• Skip the sugary drinks: College dining halls almost always have a soft drink station where you can get unlimited soda and juice. Although it may be tempting to get a soft drink with every meal since it is included, these drinks contain a ton of sugar and unhealthy ingredients. We all know that soda is not the best for you, but a recent study examined over 45,000 individuals and found that greater consumption of total, sugar-sweetened, and artificially sweetened soft drinks was associated with a greater risk of all causes of death. Thus, be sure to steer clear of the soft drink machine and stick to water or unsweetened tea and seltzer water.

• Stock up on healthy, dorm-friendly meals: If you are on a meal plan, then you may not want to spend a lot of money outside of the money that you are already spending on-campus food. However, if you have any extra spending money, invest it in your nutrition by stocking up on healthy, dorm-friendly meals. For example, microwavable oatmeal without added sugar is a great staple to keep around for those times when you need a quick and healthy meal without leaving your room. 

• Limit your dessert: This tip may seem self-explanatory but it can often be difficult to resist the temptation to grab a dessert with every meal. Many dining halls have warm cookies and other treats that come with your meal so it can be very hard to say no. Instead of caving and eating dessert with every lunch and dinner, try limiting your dessert to once or twice a week. Sweets are okay in moderation and can be a fun treat to look forward to when it is something you only get every now and then.

According to the Harvard Medical School, choosing a healthy lifestyle is the first line of defense against viruses and other disruptions to the immune system. The immune system helps fight off infection, and you can boost your immune system by not smoking, drinking alcohol in moderation or not at all, eating a diet high in fruits and vegetables, exercising regularly, maintaining a healthy weight, getting adequate sleep, washing your hands often, and minimizing stress. 

Following all of these steps can be difficult in college but with these college Amazon essentials, sustaining a healthy lifestyle will be easy!

Personal Blender

One of the best ways to boost your immune system is by eating plenty of fruits and vegetables. Researchers at the Linus Pauling Institute at Oregon State University found that red grapes and blueberries contain a compound that may be beneficial in boosting immune function. However, it can often be difficult to store fresh fruits and vegetables, like red grapes and blueberries, in a college dorm.

Instead, try stocking up on frozen fruits and vegetables and making them into a smoothie! The Hamilton Beach Personal Blender is an affordable and compact blender, making it perfect for college students. Simply add in your favorite fruits and vegetables, blend it up, and take your smoothie anywhere from class to the library.

Yoga Mat and Resistance Bands

Exercising regularly is an important part of a healthy lifestyle. The Journal of Sport and Health Science published a study in 2019 that analyzed four connections between exercise and the immune system. Although the researchers discovered that high-intensity training can impose unnecessary stress on the body, acute exercise for 60 minutes or less can enhance immune defense activity and metabolic health.

Therefore, it is important to stick to a consistent exercise routine in college. While this may be difficult due to gym closings and limited space inside a dorm room, there are many exercises you can do with just a yoga mat! Try also incorporating resistance bands into your workouts to help build muscle from the comfort of your own dorm or apartment. 

Scale

Although your weight is not always indicative of your health and fitness level, it is important to make sure that you do not put on excessive pounds of fat while in college. In a 2016 study, researchers found that obesity is often linked with a decrease in immune system function. This means that obese individuals may be more susceptible to infections, so it is important to maintain a healthy weight to help protect your body from chronic diseases, viruses, and other negative health outcomes.

To help keep track of your health, try keeping a scale in your room or bathroom. This way, you can make sure that you are not gaining an unhealthy amount of weight when you transition from home-life to college-life. However, do not purchase a scale if you are prone to eating disorders or obsessing over your bodyweight.

Essential Oils Diffuser

Getting enough sleep and managing stress are both important components of a healthy lifestyle and a healthy immune system. Essential oils, such as lavender and eucalyptus, are widely believed to help reduce stress and promote better sleep. In a 2014 study, researchers investigated the effects of inhaling eucalyptus prior to surgery. The results indicated that measures of anxiety were significantly lower in individuals who inhaled eucalyptus versus those who did not.

Thus, it may be beneficial to try inhaling essential oils like eucalyptus throughout the day. If you purchase a diffuser, you can select which essential oil you would like to try, and you can breathe it in while you study, sleep, or do anything else in your room. This can help you manage your stress and get adequate sleep, which will, in turn, boost your immune system.

Reusable Hand Sanitizer Keychain Bottles

In college, students are often on-the-go and may not have access to soap and water at all times. However, it is still extremely important to wash your hands often. The Center for Disease Control and Prevention (CDC) recommends using hand sanitizer that contains at least 60 percent alcohol if soap and water are not available. 

It is a good idea to purchase hand sanitizer bottles that can be attached to your school backpack so that you are never without hand sanitizer! Fill up these reusable containers with your favorite hand sanitizer that has an alcohol content of at least 60 percent, and sanitize your hands often, especially before eating and after coughing or sneezing.

WARM UP PHASE: Day 1-8

Day 1

Distance: 0.50 miles

Pace: Walking

Time: 10 minutes

Day 2

Distance: 0.75 miles

Pace: Walking

Time: 15 minutes

Day 3

Distance: 1 miles

Pace: Walking

Time: 20 minutes

Day 4

Distance: 1.5 miles

Pace: Walking

Time: 25 minutes

Day 5

Distance: 2 miles

Pace: Walking

Time: 30 minutes

Day 6

Distance: 2.5 miles

Pace: Walking

Time: 35 minutes

Day 7

Distance: 3 miles

Pace: Walking

Time: 40 minute

Day 8

Rest

GROWTH STAGE: Day 9-26

Day 9

Distance: 0.25 miles

Pace: Jogging (4.5mph)

Time: 3 minutes 20 seconds

Day 10

Distance: 0.50 miles

Pace: Jogging (4.5 mph)

Time: 6 minutes 40 seconds

Day 11

Distance: 0.75 miles

Pace: Jogging (4.5 mph)

Time: 10 minutes

Day 12

Distance: 1 mile

Pace: Jogging (4.5 mph)

Time: 13 minutes 20 seconds

Day 13

Rest

Day 14

Distance: 0.75 mile

Pace: Jogging (5 mph)

Time: 9 minutes

Day 15

Distance: 1 mile

Pace: Jogging (5 mph)

Time: 12 minutes

Day 16

Distance: 1.25 mile

Pace: Jogging (5 mph)

Time: 15 minutes

Day 17

Distance: 1.5 mile

Pace: Jogging (5 mph)

Time: 18 minutes

Day 18

Distance: 1.75 mile

Pace: Jogging (5 mph)

Time: 21 minutes

Day 19

Distance: 2 miles

Pace: Jogging (5 mph)

Time: 24 minutes

Day 20

Rest

Day 21

Distance: 1.5 miles

Pace: Intense Jogging (5.5 mph)

Time: 16 minutes 30 seconds

Day 22

Distance: 1.75 miles

Pace: Intense Jogging (5.5 mph)

Time: 19 minutes

Day 23

Distance: 2 miles

Pace: Intense Jogging (5.5 mph)

Time: 23 minutes

Day 24

Distance: 2.25 miles

Pace: Intense Jogging (5.5 mph)

Time: 24 minutes 30 seconds

Day 25

Distance: 2.5 miles

Pace: Intense Jogging (5.5 mph)

Time: 27 minutes

Day 26

Rest

GROWTH STAGE: Day 27-30

Day 27

Distance: 2.5 miles

Pace: Running (6 mph)

Time: 25 minutes

Day 28

Distance: 2.75 miles

Pace: Running (6 mph)

Time: 27 minutes 30 seconds

Day 29

Rest

Day 30

Distance: 3 miles

Pace: Intense Jogging (6 mph)

Time: 30 minutes

As stated, repetition is a great way to improve your running technique. However we are all human, and our attention spam can be limited especially when running. Here are top three motivating workout apps to make your run stand out! Some have features to track progression, route your run, or create fun ways to stay in engaged during your workout.

Couch to 5k Running App

For beginners who potentially have never ran before, this is the app for you. The 30 minute guide workouts three times a week will have you off and running in no time. The app promises dedication to these workouts will have you ready for a 5k in only nine weeks. You can also track your time, distance, and get feedback on your runs.

MapMyRun App

Looking to find new routes in your area? You can choose from more than 70 million routes on MapMyRun. Use with Under Armour’s comprehensive tracker that records distance, pace, elevation, and calories burned.

Zombies, Run! App

Struggling to stay motivated while running? This app invites you to listen to missions, music, and if you are chased my zombies, you’ll have to speed up! Turn your morning run into an adventure of a life time. With over 200 missions, you’ll never run out of motivation.

• Just Dance 2019 for PS4

Just Dance 2019 is the newest fitness game in the Just Dance series that began teaching us how to dance to our favorite songs since 2009. Follow the characters on screen and dance to top hits like Havana by Camila Cabello, Mamma Mia by Mayra Veronica, Un Poco Loco from Disney-Pixar’s Coco, and tons more! You’ll be sweating before you know it.

• Sparc for Oculus Rift

Looking for a brand new way to work out? Sparc is an intense dodgeball simulator created in 2017 to get your game on at home. The full body gameplay is very customizable from easy to professional game modes, and single to online multiplayer games. The sky’s the limit with this specialized dodgeball game!

• Beat Saber for Oculus Rift

Do you want more from your regular rhythm games? Interested in something to get you moving and fully immersed like never before? Beat Saber is the game to try. Swing your arms to cut icons with your laser swords, dodge laser walls, and fight your way to the end of the songs for a great workout and satisfying skill development.

• Creed: Rise to Glory for HTC Vive

Boxing is one of the best ways to get fit at home, there are lots of ways to learn and practice and with the HTC Vive, practicing gets a lot more fun. Creed: Rise to Glory gives you lots of boxing options from practicing on punching bags to getting in the ring. Time flies by when you’re giving it your all, not only do you get a full workout but you also get all that satisfaction when your skills pay off in the game.

• Fitness Boxing for Nintendo Switch

Fitness Boxing is one of the most popular ways to keep fit using video games. Watch your personalized character on screen and follow the instructions to warm up your body and learn how to box too! With lots of long combos, don’t expect to rest those arms or legs any time soon!

• ARMS for Nintendo Switch

Arms is a fun game to play if you’re interested in sweating but not a regular full body workout. These boxing matches are colorful and exciting with super stretchy arms that knock out opponents from a distance. Although you’ll be pressing buttons and swinging your arms, it might not look like work but after a few games with your friends or family, you’ll definitely feel your muscles get sore.

• 1-2 Switch for Nintendo Switch

1-2 Switch is filled with mini-games for friends and family that all keep you alert and active. There are lots of short games that get you moving, enough to break a sweat and enjoy it with friends too! Baseball, sword fighting, cow milking, and safecracking are just a few games to try!

• Kinect Sports Rivals for Xbox One

The nearest tennis court may be far away, so why not play in your own living room? Kinect Sports Rivals has a wide variety of games to try like bowling, target shooting, and tennis of course. Keep in shape with this classic game and play with others too!

• Shape Up for Xbox One

Follow your own personal trainer on Shape Up and get your body as fit as you can. Lift weights and do push-ups just like at the gym, but in the comfort of your own home. Complete quests and stay focused because Shape Up will motivate you to play several times a week so you won’t be able to skip out on this workout!

• Zumba Fitness World Party for Xbox One

Get up and dance! Zumba Fitness World Party is a great game to get you up on your feet and follow the moves. Enjoy lots of different movements and styles to fit your skill level and watch your body become fit and more flexible too!

Here are a few reasons why children should engage in before and/or after school programs:

• Improves Academics– When children enjoy an activity, they want to do everything to make sure they can continue doing it. This can be a great advantage to monitoring their academic performances and ensuring they have the proper grades to continue with their program. This way, the programs become a privilege rather than just something to do. (Little, Wimer, & Weiss, 2008)
• Improves Classroom Behavior– Most youths cannot wait to get out of school. They look forward to going to their after-school program to have fun. If youths have something to look forward to after school, then they will make sure they are on their best behavior to make sure they do not miss out. (Huang, Leon, La Torre, Mostafavi, 2008)
• Encourages Physical Activity– A before and/or after school program can get youths active, make them healthier, and happier too. Engaging in physical activity can prevent obesity, excess weight gain, cardiovascular diseases, type II diabetes, and much more. (Centers for Disease, 2010)
• Improves Social Skills– Getting youths involved with before or after school programs can help build their social skills, as it exposes them to different types of peers and personalities. This kind of interaction can also advance their ability to be more open-minded to others around them. (Durlak, Weissberg, & Pachan, 2010)
• Strengthens Family Relationships– Building the family relationship is very important. Engaging your youth in before and after school programs creates a dialogue between the parent and the child. It strengthens parental participation and youth engagement. (Little, P. (n.d.), 2018)

Getting your child involved with either before or after school programs can be a hassle. Transportation, finances and time commitment can sometimes be a limiting factor to whether or not participation is possible. Here are a few ideas that parents can do to not only get their children more involved, but to get themselves involved as well.

• Join the P.T.A- The best way to know more about your child’s academic performance and social engagement is by joining the Parent-Teacher Association. This will show you all the programs that are available for your child, and it can help build relationships with teachers and other parents.
• Talk with P.E. Coaches- If the P.T.A. is not for you, then talk with the physical education coaches from school. Learning about your child’s physical activity performances can help you find programs that your child could benefit from outside of school, as well as monitor their health.

• Build Relationships with Other Parents- Whether you join the P.T.A. or not, it is always great to build relationships with other parents. It will help build friendships for both you and your children, and it can potentially become a time-saving carpooling program.

The 120 children ages 6 to 12 who were observed ate family meals at least three times a week, with the family meals recorded on video for eight days. The video depicted the type of foods, meal length, communication and interaction between parents and children. In the study, three-fourths of children were African-American and half of them were overweight or obese.

The study showed that the children who were not overweight were more likely to have longer family meals and to have their father or stepfather present. The average meal for children who were not overweight last about 18 minutes, and meals for children who were overweight lasted about 13.5 minutes.

The study also showed that families with overweight children ate more meals in the family room, bedrooms or the offices compared to families with healthy children, who ate 80% of their dinners with families in the kitchen. The families that also displayed warmth and nurturing qualities were also less likely to have obese children. The researchers observed that more hostility, inconsistent discipline and permissive parental attitudes were associated with increased likelihood of childhood obesity.

So parents, take time to sit down with your children, talk about their day and create positive connections. You are the major role model in your child’s life, and you can influence them greatly by taking the time out to have a family meal.

Read more on the study here.

• Independence – Away from the safety of their parents, young boys and girls will find their roles within their troupes and learn to become independent. In both programs, boys and girls are given various tasks, and through this activity they gain a sense of independence. They are responsible for their own actions and for doing their part for the troupe. Learning these skills at a young age set a strong foundation for a healthy, happy future in which these boys and girls are able to handle themselves.

• Nature appreciation – With all of the summer camps available for Girl Scouts and all of the camping trips the Boy Scouts take, a boy or girl scout is bound to be exposed to their fair share of the natural world. Out in the mountains or down by the lake, the air is much cleaner. A 2013 study found that exposure to clean air decreases the risk of respiratory health problems. Learning an appreciation for nature through the activities the scouts partake in on camping trips make you more likely to go out into nature more often and therefore reap these respiratory health benefits.
• Physical fitness – Hiking and trekking trips that Boy and Girl Scouts perform help their members to increase their physical fitness and gain an appreciation for moving their bodies. Hiking gets you moving and gets blood pumping through your whole body. Your heart beat rises as you exert yourself, strengthening your heart and increasing blood flow to your muscles.  As you move up the mountain or across the field, your body spends the energy you have fed it in the form of calories. This helps you to maintain a healthy body weight and to become stronger and more agile.
• Mental fitness – Through many of the activities in Boy and Girl scouts, children learn valuable problem solving skills and are able to exercise them. When selling cookies, Girl Scouts may use quick mental math to figure out how much customers owe them. When on hiking trips, Boy Scouts may be required to use nothing but a compass to get back to base camp and have to rely on memory and observational skills. These practices build your mental strength, which will benefit you in all areas of life and reduce the stress you experience in school, work, and personal issues for years to come.

• Psychological health – Among your fellow members, faced with tasks of varying difficulties, as a scout you gain emotional stability in the form of courage, trust, empathy, and self confidence. These elements of psychological health allow you to see yourself and others in a healthy, clear way and allows for you to build fulfilling relationships.
• Support system – Participating in numerous activities and projects with the same troop year after year creates a strong bond between the members. The friends these children make in their scouts troupes will become a lifelong support system for them. Getting to know children that come from different backgrounds or schools (those who didn’t previously know them) allows kids to take on different roles and find themselves in the most honest way possible. In the end, their fellow scouts know them better than anyone else and love them for who they truly are.
• Sparks ambition – Incorporated into many of the activities in the scouts’ programs is a little healthy competition. The children learn their strengths and how to play upon them, and gain a sense of ambition that will help them for years to come. Without ambition, the psyche is unhealthy and individuals may sink into depression and have a decreased sense of self-worth.

• Expands the mind – Befriending and learning about lots of different people exposes you to tons of alternative perspectives that may differ from your own. Learning to get past differences and to accept others’ opinions breaks open the walls of narrow minds and pushes people out of their comfort zones. Younger boys and girls may learn life lessons from older boys and girls that they test out in their own worlds. All of this new information helps scouts to approach the universe in a healthier, less aggressive, more accepting way.
• Conflict resolution – In a group consisting almost entirely of peers, Boy and Girl Scouts must solve problems between one another themselves. Allowing them to grow healthy, and develop understanding  and friendships free of emotional dependency that will support their psychological health for years to come.
• Teamwork – In large groups of boys or girls of similar age acting toward a common goal, whether it be in a sports game or in a community service project, children must learn valuable teamwork skills. Initially, these children may struggle with the release of control that comes with working in groups, but in the end will find that leaning on others can actually be ultimately beneficial. Teamwork can be rather humbling, which contributes to a healthy self image.

Check out more of our top 10 articles here!

Teens And Unsafe Sex

Mean Greens – University of North Texas

Located at the University of North Texas, Mean Greens is the first ever 100% vegan dining hall in the United States. The food options range from custom-made paninis to cashew alfredo pasta, and are packed with vibrant colors and flavor. Mean Greens is one of the few university dining halls to receive an “A” rating from PETA. A vegan diet promotes weight loss and reduces risk of cardiovascular disease.

Tercero- University of California Davis

Located at UC Davis, this dining hall features eight different culinary platforms, broadening students’ palate for cultural dishes. The broad spectrum of flavors offered at this dining hall can satisfy any student’s craving, while also accommodating special dietary requirements. This dining hall offers allergy-free, halal, gluten-free and microbial friendly options such as baked ziti and halal chicken curry.

The District on Green- Ohio University

This food court is located in Ohio University and is famous for offering a variety of nutritious food options. The menu includes reduced-fat rotisserie for meat lovers, four different kinds of hummus for a Mediterranean snack, and real fruit smoothies to satisfy sweet cravings. The diverse options prove that eating healthy can be delicious.

Bon Appetit- St. Olaf College

St. Olaf College of Minnesota gives student a restaurant style experience at this organic and antibiotic free dining hall. All of the produce is locally grown at a student-run farm. Dairy and meat products are also hormone free, sourced from local farms. The farm-to-table mentality not only benefits student health, it also teaches them agricultural skills and supports local businesses.

Rice University

There’s a reason Princeton Review ranked Rice University as #1 on its “Happiest Students” list. The undergraduate, graduate, and public dining options at Rice University have something for everyone. The menus are all so diverse that it was impossible to decide which dining hall was best. The recipes are created by amazing culinary chefs, and include appealing options such as nine-grain tempeh stir fry, lamb gyros with pita bread, and stuffed flounder with spinach.

Bon Apetit- Whitman College

This private liberal arts college is located in Walla Walla, WA, and has a cafe team that prepares every meal from scratch. Every single ingredient is preservative free and made with locally grown produce. The meal options include fun and creative recipes like turmeric-spiced cauliflower couscous and grilled watermelon with cayenne. Whitman College also offers online recipes for their different meal options, providing students with the tools to make these healthy meals at home.

West End Market- Virginia Tech University

Virginia Tech is committed to keeping students healthy with the “You’re Eating Smarter” program, which eliminates trans-fat from its menu to help promote a healthier eating environment for students. West End Market follows the Y.E.S program while also offering top-notch specialty food such as lobster and steak everyday. Their menu also changes on a daily basis, always giving students something new to be excited about.

Moulton Union- Bowdoin College

Bowdoin College, located in Brunswick, Maine, took the #1 spot on Princeton Review’s best college foods list. Moulton Union is relatively small compared to the other dining halls on this list, but the food quality definitely makes up for it. The food offered is wholesome and nutritious, which menu options ranging from vegan zucchini and rosemary soup to java braised beef with a cinnamon and orange glaze.

The Marketplace- Occidental College

Located in Occidental College, this dining hall is committed to the school’s “Real Food Challenge,” which aims to attain most of its food from local and sustainable farms. Everything on the menu is made from scratch, with mostly organic and hormone free ingredients. Students have several delicious made-to-order options such as omelettes, grilled burgers, and stir fry.

The Commons- Kennesaw State University

Kennesaw State University takes the sustainability crown with their 1,200 square foot garden, single stream recycling, and sizeable composting. The university also has its own gristmill, allowing for freshly ground oatmeal and grits. In 2010, KSU incorporated a free-range poultry farm, providing the dining halls with over 200 eggs daily. Another outstanding feature KSU introduced to its farm is a 42-apiary bee colony, which provides organic honey for students.

I’m sorry for the way you grew up, for the way people closest to you hurt your self-esteem. I’m sorry that your mother wanted to control your every move, and your whole family commented on your body weight every chance they got. It’s not your fault. They wanted to control you, you were just looking for a way out. I’m sorry that you felt trapped and that bingeing and purging was the only way out of a hectic life.

“Wow, looks like you’ve lost a lot of weight, are you eating?”

“Looking a little chubby there, you should stop eating so much.”

These are just some of the statements girls around the globe hear over and over again. Comments about their bodies are constantly being thrown around by people they know and by strangers who feel the need to share their opinion. The media tells us what beauty is supposed to look like. They say that if you wear this certain perfume, lose 10 pounds, or put this wrinkle cream on your eyes, THEN you’re more beautiful, that you’ll be your best self. 

Let’s take a look at some of these exacting standards.

Society’s Beauty Standards

• Shiny, long, & strong hair
• Makeup covered face
• Stick thin body
• Soft, hair-free skin
• Acne-free face
• Wrinkle-free body
• Long eyelashes
• Thick lips
• Big boobs
• No cellulite  
• Uplifted Butt
• Flawless

What they don’t say is how real and authentic natural beauty is, that it’s fine if you aren’t a size 0. The media doesn’t stress the importance of self-acceptance, healthy living, and individuality. They tell us to lose weight because we’ll look better and guys will be more attracted to us.

Eating disorders are the result of this pressure. People are either eating or starving themselves to death. Binge eating, Anorexia Nervosa, and Bulimia Nervosa are the top 3 eating disorders.

• It affects 20 million women and 10 million men
• 4 out of 10 people either have struggled with an eating disorder themselves or know someone who has

According to Nationaleatingdisorders.org, 42.1% of 1st-3rd-grade girls want to be thinner, and 81% of 10-year-olds are afraid of being fat. 69% of elementary girls believe the magazine pictures are what beauty is supposed to look like. In other words, we are slowing killing each other.

The rates are on the rise. This is not OK. It’s never OK to body shame. When are we going to realize that something needs to change?

My two cents:

1. It’s not your place to tell me how to live my life.
2. What makes you think I need to look a certain way to please your standard of beautiful?

Let’s make a change

How about we start celebrating and stressing health and positivity at a young age. Let’s celebrate the energy, the glow, the vitality within each and every one of us. Start to encourage activities that promote wellness, that bring out the best in each other. We need to motivate one another and lift each other up instead of making negative remarks about appearances. Once we turn to positivity, we can bring out the beauty within.

To my closest friend,

It kills me to see you hurting. It haunts me to think of you alone, in secret trying to find a deserted bathroom to relieve your full stomach. I ache thinking about how guilty you feel for eating a slice of pizza or enjoying a piece of chocolate. The fear of becoming fat is plastered in your mind with skewed images of perfection.

But from friend to friend, let me tell you something. You’re beautiful exactly the way you are. Your weight DOESN’T define your worth. No matter what people say, you are wonderful, loved, and cherished. The way you FEEL about yourself is more important than the way you look to the outside world. Forget the media, forget the harmful opinions of those around you. Love yourself, start to see yourself for what you truly are- a human who always was and always will be beautiful and perfect just the way she is.

From,

Lauren Macko

You may not know me, but oh I know you. I know the monster you’ve placed inside of us. I see the unrealistic standards you set for our beauty and the underlying demons that accompany it. The eating disorders and radical dieting fads. Lose 10 lbs in 5 days. Look 25 forever. Hounding us. Hurting us.

When we were children, we would look in the mirror and see ourselves how we truly were: human and healthy. But as we grew older, we took more notice of the plastic infused beauties of Hollywood and the willowy and wraith individuals gracing the covers of magazines. Over time we edited it to include perky and big boobs, a rockin’ butt, toned abs, a thigh gap… the list goes on. From all fronts we are now told that this unattainable image is beautiful. But what comes of this?

Women around the world are starving themselves, injecting their bodies with toxic chemicals to match this photo edited and plastic model of the female form. The worst part?

There is no safe zone:

I volunteer at a boys and girls club after classes on Mondays. I will never forget seeing two girls who couldn’t be more than 7 years old comparing the flatness of their stomachs in a dance mirror and then proceeding to laugh and point at a fellow student who wasn’t as skinny, reducing her to tears. That same girl didn’t eat in front of her classmates for the rest of the week. It broke my heart.

I wish I could say that experience was an anomaly, but unfortunately it isn’t. I suffered from debilitating negative body image from the ages of 8 to 17. Some days I would stand in front of a mirror, pulling and prodding at my thighs and stomach, wishing I was stick thin, wishing I was beautiful.

In my high school years, my mom found me crying countless times, after I would try on an old and small pair of jeans, finding them to be too tight. Even though I was athletic and decently slim, I despised my body because I didn’t satisfy the laundry list of “beautiful” qualities. I was never going to be happy, because the idea of beauty that the world surrounded me with, the ideal that I deeply bought into, required a BMI comparable to a malnourished individual and plastic surgery. I still fight this battle on some level.

The worst part? I was beautiful; but it wasn’t in how media defined it and in my mind that meant I could never be.

Is this what you wanted, media? Are you proud of this spiraling despair in adults AND CHILDREN that you’ve manufactured? If so, congratulations. You have officially broken the spirit and positive body image of millions. They say a picture speaks a thousand words, well it’s clear what your pictures say: Unattainable. Unhealthy.  

But it doesn’t have to be this way, not if I can help it. It is more beautiful to be healthy and to nourish your body than to conform to a cosmetically engineered, photoshopped magazine cover. Instead of comparing stomachs, compare the positive things you do for your body.

Be kind to your body, nourish your soul. You’d be amazed what happens when you stop beating yourself up. I know I am.  

Media, you may not know me, but I sure as hell know you and I think it’s time to show you the door.

From,

Claire Foster

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

Nike+ Kinect Training (for Xbox)

Kinect Training is an intense home workout with emphasis on cardio and endurance exercises.  You have a virtual trainer and the option to customize your own workout plans or choose from preset workouts.  The games allows you to track your progress and work on fitness goals such as strength building, toning, or weight loss.  Some workouts include jumping over virtual hurdles and dodgeball and correcting your form is a cinch with your on-screen avatar.  

HYVE ICAROS Machine (for Oculus Rift + Samsung Gear VR)

The ICAROS Machine is like no other–using the Oculus Rift or Samsung Gear virtual reality headsets, it combines exercising with a unique flying experience.  The ICAROS Machine ensures a full body workout because you rest your knees and elbows in cradles and use your whole body as a controller to virtually fly through the different locations.  This works balance, concentration, and reflexes by strengthening the neck, chest, shoulders, abs, and quads.

Beachbody P90X (for Xbox)

Beachbody P90X is a 30 day extreme workout program that features 5 all new custom routines to get you ripped.  This game features explosive moves that work your muscle groups from head to toe. You also have the option for customized routines specifically designed for your fitness goals.  Additionally, the Kinect has built-in technology that will monitor and correct your form as you go.  

Widerun (for Oculus Rift + Samsung Gear VR)

Widerun is a virtual reality bicycle training game using a stationary bicycle and the Oculus Rift (or Samsung Gear VR headsets).  The game allows you to cycle through different maps ranging from locations in American cities to the Swiss Alps.  

Zumba Fitness (for Nintendo Wii + Xbox 360)

Zumba fitness has grown to be one of the most popular group cardio fitness exercises.  Zumba Fitness is a dance-based game where you move to the music with dance styles taken from freestyle, break dance, and Latin ballroom.  You are given the choice to complete 20, 45, and 60-minute sweat-inducing workouts while you move to the music.

Dance Dance Revolution (for Nintendo Wii, Xbox, Playstation, PC)

Dance Dance Revolution is a classic game for anyone that frequented arcades in the 90’s.   With Dance Dance Revolution for home gaming systems, you have the choice use a dance pad or Wii Remote, Nunchucks or Balance Board to execute the full body movements or opt for just upper body movements for each song.  

The Biggest Loser Challenge (for Nintendo Wii)

This game allows you to enter personal information such as age, height, weight, and exercise level in order to create a personalized fitness plan for you based on your goals.  The game will even give you recommended routines, challenges, and nutrition information for each day and also track your progress.  You have the option to complete workouts with the Balance Board, stability ball, resistance bands, or forgo a controller altogether which allows greater focus on the program.  

WIPEOUT – Create & Crash (for Nintendo Wii + Xbox systems)

Wipeout is an interactive obstacle course game that will test your agility, endurance, and balance. It gives you the chance to design and share your own obstacle courses or you can choose from themed obstacle courses such as the “Prehistoric Panic” or “Wipeouts Ahoy” maps. This game allows you to exercise your creativity along with your body to turn your workout into a creatively stimulating experience.

Your Shape (for Xbox 360 with Kinect)

Your Shape gives you the option of personalized workouts tailored to your fitness goals and specific work out level. The game gives you the choice of having a virtual personal trainer, fitness classes, or play gymnasium games and best of all the ability to see yourself onscreen and get instant feedback so you can check your form.  You even have the ability to enter in your personal information and create personalized workout plans based on your needs and fitness goals.

Wii Fit (for Nintendo Wii)

Wii Fit uses the Balance Board with the Wii home video game console to bring you a slightly less intensive, yet still effective exercise experience (exercising regularly using this game can improve your posture and work toward fitness goals).  The Balance Board will read your weight and detect your center of balance, and Wii Fit as over 40 activities you can choose from including strength training, aerobics, yoga, and other balance games.

MISS HOUSTON TEXAS LATINA is the Official City Preliminary Pageant for the state pageant of  MISS TEXAS LATINA, and  MISS US LATINA competition established since 1983 to the International MISS LATIN AMERICA® OF THE WORLD pageant.

The Winner of the MISS HOUSTON TEXAS LATINA will continue on to participate in the State pageant of MISS TEXAS LATINA will continue and represent TEXAS at the national MISS US LATINA.

Alma Alvarez from Jalisco, Mexico, is the current Miss Houston Texas Latina 2015 and Gaby Ayala from Honduras is the current Miss Teen Houston Latina. Alma placed 1st runner up at the 2015 Miss Texas Latina state competition and Gaby Ayala placed 4th runner up at the 2015 Miss Teen Latina. Miss Texas Latina is the first competition established in the state of Texas exclusively for Latinas, and the only one whose winner advances to a national competition.

Miss Houston Texas Latina Pageant Organization is geared to Latina residents of Houston between the ages of 13 and 27, who desire to travel and advance in the world of pageants and the modeling industry, while proudly promoting their Latino heritage.

This Pageant intends to promote the ideas, culture, interests and aspirations of this country’s most powerful emerging market. Today’s young Latina women are leading the way. Their desires for achievement, recognition and the betterment of themselves and their families are shaping the future economy and culture of this country, driving it into the next century.

Samir will be working closely in mentoring the girls weekly along with Houston City Director Natalia Castillo, who was crowned Miss Houston Latina, and Miss Texas Latina in 2014.

When you think of garden, most people think of a special earthy and fertile spot to grow your own crops – from apples to zucchini, depending on your climate and how much time you’re willing to invest in your crops, you can easily have a home-grown meal from garden to grill in a matter of weeks. But for many, buying from the grocer’s may be far more convenient, ridding the necessity of garden and even a yard.

But a new study presented by Annemarie Schalkwijk of the VU University Medical Centre in Amsterdam found that even having a lack of green space can increase the risk of childhood obesity in young children.

The study, presented at the European Association for the Study of Diabetes in Stockholm, analyzed data from 6,647 children from England and determined having no access or a lack of access to green spaces in their neighborhood between the ages of 3 and 5 increased the risk of overweightness or obesity in children by the age of 7.

Though many factors contribute to the onset of obesity in children such as socioeconomic influences and parental influences, the Schlkwijk and her team adjusted for these measures.

They found no garden access for lower educated households with children ages 3-5 increased the risk of overweightness and obesity 7 years by 38%. Additionally, higher educated households living in disadvantaged neighborhoods with the same aged children also have an increased risk of overweightness and obesity by 38%.

The importance of having not just a garden, but at least a yard can be a weighty determinant in the future of health of a child. Yards are not merely patches of grass with bushes and trees that need constant landscaping. Yards, gardens, parks and even empty lots are present to encourage outdoor play and activity. Having access to a yard or outdoor playspace invites children to participate in outdoor activity.

At the very least, moms and dads, you don’t have to scold your hyperactive kids from running through the house when they’ve got an outdoor place to play.

While snacking on a plate full of strawberries, K. Lee Graham spoke with Becic about her strong support of living a healthy lifestyle.

“Miss Teen USA K. Lee is a great ambassador to teens on how important it is to live a healthy lifestyle,” Becic said. “She is very passionate about health and fitness, and one of her goals as Miss Teen USA is to spread the message to the young people of America that good nutrition and regular exercise is key to living a happy, healthy lifestyle.”

Also attending the gala was singer-songwriter Kat DeLuna (pictured below), who also supports a healthy lifestyle.

After seeing what other countries are feeding their children, it’s no wonder the United States has one of the largest and rapidly rising obesity rates in the world.

Steak, carrots, green beans, cheese, and fresh fruit

Pork with mixed veggies, black beans and rice, salad, bread, and baked plantains

Local fish on a bed of arugula, pasta with tomato sauce, caprese salad, baguette, and some grapes

Mashed potatoes with sausage, borscht, cabbage, and syrniki (a dessert pancake)

Pea soup, beet salad, carrot salad, bread, and pannukakku (dessert pancake) with fresh berries

Fish soup, tofu over rice, kimchi, and fresh veggies

Baked chicken over orzo, stuffed grape leaves, tomato and cucumber salad, fresh oranges, and Greek yogurt with pomegranate seeds

Sautéed shrimp over brown rice and vegetables, gazpacho, fresh peppers, bread, and an orange

Fried “popcorn” chicken, mashed potatoes, peas, fruit cup and a chocolate chip cookie

Information gathered from Upworthy.

In Portland, Oregon, a class at Wilson High School teaches students about mindfulness, with the intention of easing the increase in anxiety and depression and preventing violence. During this year-long, 90-minute class, the students practice a mix of yoga, sitting, and walking meditation, visualization techniques, deep breathing, journaling, and non-judgmental listening.

Mindfulness yoga and meditation have been able to show benefits to the emotional, mental, and physical health of an individual. Though this has been the core of Buddhism and Hinduism, it has recently became popular in America. Incorporating such practices has become a movement in corporations like Google and Target, and it has also been proven successful in other school districts as well.

We could all use a dose of these types of activities in order to help us cope with daily stress and anxiety, especially at this time of year when the holidays become chaotic. Try a few meditation and yoga sessions to help you get through a stressful day.

Information gathered from Fox News.

Assistant Professor Matt Bowers found a significant negative relationship between overall creativity and hours spent playing organized sports. He also found a significant positive relationship between overall creativity and hours spent on unstructured sport activities.

The study conducted consisted of 99 students who were in their upper-division undergraduate and graduate students. The students ages ranged from 19 to 33. To determine the link between organized sports and creativity researchers used two instruments to measure the data collected. The instruments used are Abbreviated Torrance Test for Adults (ATTA) and a childhood leisure activities questionnaire. The ATTA test assesses the skills of creativity an individual possesses by their ability to produce unique, relevant ideas and their ability to embellish those ideas with details. The childhood leisure questionnaire documents context-specific sport and leisure participation rates.

The research showed that there is a 14% difference in participants’ overall creativity could be attributed to the amount of time they spent playing an organized sport and informal sports.  Participants in the study who spent about 2,000 hours playing organized sports throughout their young adult life saw a 10-point deduction in their creativity from the mean of 67. The participants who only spend about 1,200 hours playing informal sports saw a 10 point increase in their creativity rather than a 10 point deduction like the children who spent time playing organized sports.

Creativity is important to incorporate as part of a healthy lifestyle because it allows individuals to express their emotions. It is important to be able to express emotion because bottling them up is unhealthy. This article isn’t to say that organized sports is bad but it high-lights the key that you need to allow children to be creative and allow them to express themselves.

Original story published on University of Texas

The researchers, from various universities in the UK, have published the results of their study in the International Journal of Obesity, and they say theirs is the first comprehensive study to look into the association between obesity and academics in teens.

Though the association was less clear in boys, the team says for teenage girls, the link was clear.

According to the Centers for Disease Control and Prevention (CDC), in 2012, over one third of children and adolescents in the US were overweight or obese, which is the result of a “caloric imbalance” and is affected by genetic, behavioral and environmental factors.

Prof. John Reilly, principal investigator and professor at the University of Strathclyde in the UK, says:

“Further work is needed to understand why obesity is negatively related to academic attainment, but it is clear that teenagers, parents and policymakers in education and public health should be aware of the lifelong educational and economic impact of obesity.”

The researchers found a clear link between obesity in teenage girls and lower academic performance.

To conduct their study, the team assessed data from nearly 6,000 children who were part of the Avon Longitudinal Study of Parents and Children (ALSPAC).

This included information on weight status and academic attainment, as determined by national tests at the ages of 11, 13 and 16 years old.

Results show ‘a clear pattern’

Of the adolescents, 71.4% were of a healthy weight (1,935 males, 2,325 females), 13.3% were overweight (372 males, 420 females) and 15.3% were obese (448 males, 466 females).

Overall, the results revealed that girls who were obese at age 11 had lower academic achievement at ages 11, 13 and 16 years, compared with those of a healthy weight.

Additionally, in the core subjects of English, math and science, academic performance was lower by a grade equivalent to a D instead of a C, which the researchers say was the sample’s average.

Fast facts about teen obesity

• In the US, childhood obesity has more than quadrupled in adolescents over the past 30 years.
• Obese youths have a higher risk for bone and joint problems, cardiovascular disease and prediabetes.
• Adolescents who are obese are most likely to be obese adults, putting them at risk for further problems.

Even after taking into account factors that could distort their findings, such as socio-economic status, mental health, IQ and age of onset of the menstrual cycle, the researchers found they did not change the link between obesity and academic achievement.

“There is a clear pattern which shows that girls who are in the obese range are performing more poorly than their counterparts in the healthy weight range throughout their teenage years,” says Dr. Josie Booth, of the University of Dundee.

The team notes that because mental health, IQ and age of onset of the menstrual cycle did not affect the link they found, “further work is required to understand the underlying mechanisms.”

They also say the education system should consider “the wide-reaching detrimental impact of obesity on educational outcomes in this age group.”

Originally published in Medical News Today

In terms of calories burned, playing active active video games is comparable to mild to moderate physical activity like walking or casual bike riding, according to a review in the journal Pediatric Exercise Science.  This means that while it does not take the place of good old-fashioned working out, it is a great supplement to your healthy lifestyle routine.

After doing research, here are Health Fitness Revolution‘s picks for the healthiest video games for you and your kids to enjoy:

Nike + Kinect Training- Xbox 360: Consumer Reports ranked this video game highest of the five games reviewed for its intense, challenging, and well-rounded customized training program that includes a visual trainer in a realistic gym, which you can sync to your Nike+ account (that you can use to track your runs, and gym workouts!). The complaint that most people have, however, is not enough upper body workout.

EA Sports Active 2- Xbox 360, PS3, Wii: This is the closest you can get to a real workout! Equipped with three sensors that connect wirelessly to your console of choice, expect to undergo an exhausting 9-week exercise program. There are numerous exercises in numerous categories – from cardio to upper body. You can create custom workouts out of these exercises to suit your needs. The arm sensor also serves as a heart rate monitor, which tracks how well your hate rate recovers following exercises.

Dance Central- Xbox 360:  The goal is to mimic the on-screen character’s dance moves for high scores while jumping and gyrating to songs from top artists and hot hits. You can master the moves individually and then launch into a dance battle to string them together to the music. The game tracks your calories during your routines and has settings for different intensities. Dancing is a fun way to partake in some cardio and let loose, as we wrote about in our Making Cardio Fun article.

UFC Personal Trainer: The Ultimate Fitness System- Wii: Learn the basic MMA moves from your favorite fighters without all the risks we mentioned in an article here.  Users main complain is that this is a lower-intensity workout than they had hoped for.

Wii Fit Plus- Wii:   Many believe this is the best fitness game for the Wii. It uses a scale-like controller, named the Wii Balance Board, to weigh you and calculate your BMI. Players can customize their routines, allowing them to focus on working out specific parts of their bodies. Wii Fit includes more than 40 types of training activities designed to appeal to anyone from casual gamers to hardcore fitness buffs. The “Plus” version has several new features, including new strength-training exercises, yoga activities and more balance mini-game.

Your Shape: Fitness Evolved- Xbox 360:  This Kinect game will leave you out of breathe! The game talks and walks you through precise movements to improve your cardio and work out your muscles and adjusts the workouts based on your age and fitness level.  Soon, you’ll be following along with the Tai chi and yoga moves of an on-screen instructor, who leads you through the movements and at the end of each routine gives you a score for your performance based on how well you stay in rhythm and mimic her deep knee bends.

Zumba Fitness- PS3, Wii, and Xbox: Zumba Fitness is a dance workout game featuring nine different dance styles, including salsa, hip-hop, and mambo.  For a solid cardio workout ranging between ranging from 20 minutes to an hour.  User did, however complain about lack of warm-up, cool-down, and not enough instructions for beginners.

Here are our tips to promoting water drinking to kids:

• Keep the refrigerator stocked with bottles of water or have water bottles available to fill up with cold water.

• Buy them cool water bottles. Let your kids pick out their own reusable water bottles. If it looks stylish, they will want to carry it around like a fashion accessory.

• Send children to summer camp with a filled water bottle.

• FREEZE IT! Make a water ice pop for summer fun! Add fresh fruit and sit it in a mold (or use a dixie cup and a Popsicle stick) in the freezer.

• Make it a game – Get a chalk board or dry erase board and track EVERYONE in the family’s water intake! The first one to eight cups wins!

• If your child is doing outdoor sports during summer time, have them drink a whole bottle of water 20 minutes before their activity.

• While exercising / playing sports, teach them to drink a few sips of water every 15-20 minutes.

• Teach children to drink water before they are thirsty.

• Juices, fruit punch and sodas can have a lot of added sugar and empty calories – keep these drinks for a special occasion.

• You can try adding some juice to plain soda water or to water to give water a little fruit flavor. A typical serving of fruit juice is ¾ cup. Make sure the label states 100% fruit juice.

• Don’t buy sodas. If they aren’t around the house, kids can’t just grab them when they want – it will keep you from drinking them as well!

• Be a great role model and drink lots of water.  You really are the best example for your child!