Ashwagandha

Ashwagandha is a shrub that has been used for decades to reduce any stress or anxiety. This has been a trending topic on Tiktok, many say that taking Ashwagandha has helped drastically with reducing stress allowing them to get more done with ease.

Fact Or Fiction? FACT

This has been shown to help reduce stress and anxiety within many but it is not recommended to take daily. This should only be taken when needed, if you over consume this may begin to not have an affect on the body.

Bloom Greens

Bloom Greens are greens broken down into a powder consistency that goes into either your daily water, smoothie, etc to help reduce bloating and boost immunity. Creators from all kinds of social media promote Bloom Greens but the suspicion has risen on whether not this brand actually works or if influencers are only promoting because of paid promotions.

Fact Or Fiction? FICTION

The truth behind Bloom Greens is that many customers say they are unable to tell whether it works or not. It is said that Bloom Greens often does not show results but also does not make bloating worse. Bloom does help with boosting immunity such as helping customers get enough greens but medical professionals prefer that we eat whole foods instead and to get the nutrition straight from the source. 

Chlorophyll Water

Many have been adding Chlorophyll to their daily water, it has been believed to help with weight loss, improve your skin, detox the body and more.

Fact Or Fiction? FACT

The theory of weight loss has been varied but many results show that chlorophyll does help with weight loss if consumed correctly for example being consistent. While it is okay to drink this daily, it is recommended that you start off with low doses due to the reason that everyone’s bodies react differently. While chlorophyll has been proven to help with clearing up your skin, research shows that taking the topical form rather than the water will show more improvement. Lastly this has been shown to improve and clear out your gut, so far there are only positive effects behind taking chlorophyll. 

Creatine

Creatine is a compound created using three amino acids. Creatine is used to help the body with speedy recoveries, reduces muscle, bone and tendon cramping, and gives the body energy. Creatine does come with side affects such as long term heart problems so be aware of how much you are consuming, low dosages such as 3-5 grams a day for 18 months is recommended. Taking low dosages over long periods of time is preferred rather than taking high dosages in a short time period.

Fact Or Fiction? FACT

Creatine has been proven to work under the circumstances that one is taking correctly such as maintaining a healthy fitness and nutrition plan along with consuming it. Although this does work for many there are not many benefits for the older age group who uses creatine such as ages 65 and over.

Liquid IV Hydration

Liquid IV’s has been a growing way to get the body the hydration that it needs. Liquid IV is an electrolyte powder which aims to help the body hydrate and make up for any loss of electrolytes.

Fact Or Fiction? FACT

Using Liquid IVs has been shown to help the body with hydration and is recommended to be used when one is feeling ill or dehydrated. As shown on social media this is also a good solution to those who need help curing a hangover, stress and anxiety. Although this does work, it is recommended that you still aim to get hydrated by consuming your daily water rather than relying mainly on Liquid IVs.

Ozempic 

The rise of Ozempic has been very influential on social media recently, this is a medication considered as semaglutide that helps with those diagnosed with diabetes. Ozempic usage has been used mainly by celebrities for many of the wrong reasons such as weight loss but now is starting to make its way into our communities. This is used by injecting the medication into your body weekly, although this does result in rapid weight loss it is heavily enforced that this should be used only for real medical reasons.

Fact Or Fiction? FICTION

While Ozempic does show weight loss results, it is not recommended to be taken for this reason. This medication is strictly used for diabetes only, it has many side effects such as nausea, vomiting, diarrhea, stomach pain and constipation. Taking Ozempic without the need to or without the guidance of health professionals can be very dangerous and damaging to the body. 

Parasite Cleanse 

The Parasite cleanse is supposed to be a form of detoxing by using supplements to help clear the body of any parasites. Many have been trying this at home but it is better to have this recommended and done by a healthcare professional. Those who take part in this cleanse are recommended to leave alone fast foods, gluten, dairy, etc and aim towards healthier options on top of taking the provided antibiotics to help ensure recovery.

Fact Or Fiction? Neutral

Using any commercial parasite cleanses have not been effective on most due to people not actually having any parasite infection to clear while as those who do are more than likely to get results. This has been shown only to help those who are actually infected with parasites, any other usage without diagnosis is just the use of unneeded supplements. 

Sea Moss

Sea moss is rumored to have lots of benefits such as muscle strengthening, clearing the gut, constipation, etc. Sea moss contains chlorophyll and omega 3 fatty acids which helps with detoxing.

Fact Or Fiction? FACT

Many have begun to consume sea moss in hopes of digesting and clearing out the body. Some people mix sea moss into food or either take it by itself. It has been proven that sea moss actually does improve health in certain areas and even can prevent Parkisons disease. Although this is beneficial it is recommended that sea moss is not taken daily.

75 Hard Challenge 

The 75 hard challenge is an intensive lifestyle shift for many people. This consumes tasks such as reading, working out, giving up fast foods and alcohol, etc. Although this challenge consist normal task, many fail to realize how much technology serves as a distraction from every day activities. This challenge helps connect with yourself and others, improve your fitness, health, and mental strength.

Fact Or Fiction? FACT

Although there were many worries that this challenge may be unhealthy, it actually has many benefits that aim to help the body mentally and physically. This challenge consists of working out twice a day for 45 minutes at a time, drinking 4 liters of water a day, sticking to healthy eating, and getting your mind active. This helps create healthy habits for the body and promotes a healthier lifestyle overall such as teaching / training participants to learn self discipline. 

After a Night of Drinking

You are probably highly familiar with the typical hangover that comes with a fun night of drinking, but, have you ever experienced increased feelings of stress and anxiety the morning after? This emotional feeling is so common that it has actually been named, “hangxiety”. Although there is no one reason why this feeling occurs, similarly to why there is no single cause of anxiety, doctors do have some theories! Firstly, according to Joseph Janesz, PhD, LICDC, after someone drinks alcohol, they will later undergo a withdrawal or a detox: it can actually take up to 8 hours to complete this withdrawal period. So, it is extremely common to feel excessively anxious or nervous during this time. 

Another reason could include the dehydration that comes with drinking excess alcohol. Dehydration is actually linked to feelings of fear and anxiety as the lack of water within your body can add stress to the body. Moral of the story, do not forget to drink a ton of water, whether you are drinking alcohol or not!

 Another reason could involve the poor decision-making that may come with drinking alcohol. I am sure many of us have made decisions that we may not normally make when not drinking alcohol. This may include “embarrassing” decisions, opting to overeat, or any other behavior that may be altered from drinking too much. Waking up in the morning and remembering those decisions can easily cause feelings of stress and anxiety. 

Overall, this is not to say you should not enjoy a night out with your friends and have a glass of wine or so. But, do be mindful that alcohol is a very common anxiety trigger. 

Late At Night

Do you ever notice that once it gets dark out, or once it is time to crawl into bed and relax, your mind suddenly races? It is actually extremely common to feel more anxious at night. So, why is this? One very large possibility is that at night you do not have the distractions provided for you during the daytime. Once you are in bed, alone with your thoughts, it is very easy for your anxiety to intensify and your mind to wander.

There is also the added factor of anxiety over not being able to fall asleep. As your melatonin levels increase during the night, the increased anxiousness may disturb your sleep cycle, allowing you to stress about the inability to fall asleep that night and the nights to come. If this is relatable to you, you are not alone! There are plenty of remedies available to ease your stress and anxiety at night, such as meditation, drinking warm tea or milk, putting away your electronics, or reading something light and happy before bed. For those who struggle with evening anxiety, something that may help is watching a tv show that is familiar or a comedy before bed and even writing down a plan for the next day to clear the mind. 

Ultimately, however, it is a very individual process finding what makes you feel safe and comfortable, so play around with calming night routines!

Health Symptoms

Another very common anxiety trigger, that everyone on this planet has probably experienced during COVID-19, is health anxiety. Typically, health anxiety is when someone who is mostly healthy worries that they have symptoms of some kind of sickness. This type of anxiety can certainly vary depending on the person; some people who truly suffer from health anxiety may undergo unnecessary testing or physician care, while others may constantly silently worry that they will develop a disease. Actually, 4-5% of the population suffers from health anxiety, and as we are all still uncertain about COVID-19, the number has probably risen. Especially during this time, it is really important to talk about how common health anxiety is and how to treat it! If this is something that you relate to, it may be helpful to seek help and identify your own triggers. 

Spending Too Much Time Alone

Although it is highly beneficial to get comfortable being by yourself, spending too much time alone can easily cause feelings of worry and anxiousness. According to Dr. Salcedo, an MD, a psychiatrist and the Medical Director of The Ross Center  “if you’re unoccupied, your anxiety has space to grow.” Spending too much time alone can lead to feelings of isolation, which can truly have a negative emotional impact. Further, social interaction is just as important as taking space for yourself, make sure to try to balance the two!

Nothing At All!

This prompt may seem confusing, but many people actually experience feelings of anxiety when doing activities that are extremely normal within their daily life; everything may seem to be absolutely fine, but it is not uncommon to still constantly feel stressed! This may be the most frustrating anxiety trigger, as you cannot determine the specific cause. However, a large reason as to why we experience anxiety is because we do not know our personal triggers, leading us to believe that these feelings stem from no apparent reason. Sometimes our sympathetic nervous system allows our body to have a strong reaction, even when we are not physically in danger. So, our bodies may react before our mind understands what is actually going on. 

There are countless anxiety triggers, and many of them can be individual to you! Anxiety disorders are the most common illness in the U.S and affects 40 million adults annually. So if you ever think you are alone with your feelings of anxiety, you absolutely are not! It is highly beneficial to learn about your own anxiety triggers so you can begin easing your symptoms.

How to Cope With Anxiety

Again, although coping mechanisms for issues of anxiety may be entirely individual, there are certainly helpful tips for the next time you experience an anxiety trigger. 

Try admitting that you are anxious, or experiencing certain uneasy feelings, and tell someone about it! So often we have too much pride to admit to others, and sometimes ourselves that we are struggling. But, this resistance only hurts us in the end. 

Take a walk outside and listen to your favorite music. Walking, in general, can be very soothing, especially if you are around nature. It is important to do whatever feels best for your body and mind doing high-stress scenarios, whether that be listening to music, watching a tv show, drawing, or anything else!

Stop whatever you are doing and go get some fresh air. Often we are so busy with deadlines and tasks that we do our anxiety multiplies. It can be very helpful to step away from anything you are doing and take time to acknowledge your anxiety. Also, getting some fresh air can be extremely calming and give you the chance to breathe.

Virtualize yourself in a calm situation. Sometimes when you feel overwhelmed it can be helpful to take a few deep breaths and imagine yourself peaceful and calm. Whether you picture yourself swimming in the ocean, laughing with friends, or taking a peaceful walk, just remind yourself that you can get to that calming place again. 

Write down your thoughts! Sometimes writing your negative thoughts down will help get them out of your head. It also may be helpful to write a list of things you need or want to do, to help you feel less stressed and more organized.

All in all, anxiety is very individual and can be triggered and relieved in very different ways. If these coping mechanisms do not work for you, there are many other ways to relieve stress and anxiety, you just need to try them out! Something that is entirely random, but works for some people when they feel overwhelmed, is grocery shopping! So, be gentle to yourself and remember that everyone experiences forms of anxiety as well.

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.

You May Be At Risk For Metabolic Syndrome/Obesity

When you eat late at night, you may be at risk for metabolic syndrome or obesity. Late-night eating is associated with either eating high fat or low nutrient food which puts you at risk for this syndrome. These metabolic syndromes may include diabetes or heart disease. Did you know that your eating habits have a strong relationship to obesity? Yes! When you eat too fast or too much, it can cause rapid weight gain. This is because the calories are stored in your body as fat rather than being burned throughout the day. According to experimental research done by experts, women are at higher risk of metabolic syndrome based on their eating habits while in men there is no correlation. When you eat late at night, there is an increase in hunger and a decrease in your leptin levels, which puts you at risk when it comes to obesity. So, when you want to have a midnight snack, think about how this will affect your body in general. A study by researchers at Northwestern University found that eating closer to sleep may lead to weight gain due to higher total daily caloric intake and a greater number of eating occasions.

It Increases Your Blood Sugar Levels

Eating late at night can disrupt your blood sugar levels leading to diabetes. Based on an experiment conducted by professional experts, a late-night dinner may lead to higher blood glucose levels. When you eat at night time and wake up in the morning your blood sugar tend to rise. Our body has a natural circadian rhythm and when you eat late, you can be distorted with your natural rhythm which may lead to diabetes.This could also affect glucose balance and insulin responsiveness. There is a correlation between our eating habits and possibility of getting diabetes. Diabetes occurs when an increase in blood sugar level stems from the body’s failure to produce insulin. For example, a person with diabetes will have more complications because their body is already suffering from handling low blood sugar levels. Now if a diabetic person eats late at night, it can damage their glucose tolerance overnight leading to hyperglycemia. Did you know that one of the common causes of diabetes is an unhealthy eating pattern? Well now you know thanks to the HFR team!

Furthermore, a study published in the journal Diabetes Care found that individuals who consume late-night meals have a higher risk of developing impaired glucose tolerance and type 2 diabetes. This study highlights the importance of maintaining regular eating patterns to support overall metabolic health.

May Affect Digestion

When you lie down to go to sleep after having a late-night snack, you may have problems with digestion. This is because it is quicker for acid in the stomach to come back up into your esophagus, which may lead to heartburn or irritation. According to several studies, you are more likely to burn less calories when you sleep than when you are awake because the process of metabolism is slowed down. The food you consume late at night takes a longer time to digest which can also lead to bloating when you wake up in the morning. A person who continues to eat late at night is at risk for gastrointestinal issues. We may wonder, well it’s just food, how can this happen? This happens because you are putting too much pressure on your digestive system and exposing it to stomach acid which may lead to swelling, burning or damage to the stomach wall and throat. 

A study published in the American Journal of Gastroenterology found that late-night eating can exacerbate symptoms of gastroesophageal reflux disease (GERD), further emphasizing the risks of eating close to bedtime. Another study in the journal Current Opinion in Clinical Nutrition and Metabolic Care highlighted that nighttime eating is associated with metabolic dysregulation and increased risk of obesity and related health issues.

It Can Disturb Your Sleep Pattern

Eating too much or sugary snacks may cause you to wake up frequently overnight. Digestion takes a long process, now imagine eating food with high fat or heavy meals before you sleep. Based on the result of experiments done by experts, it was concluded that food eaten near bedtime has a negative effect on sleep quality. Food with high calories and carbohydrates eaten before bedtime can increase the time it takes to fall asleep. Ideally, eating these meals approximately 4-5 hours before bedtime can decrease the time it takes to fall asleep. This will cause you to avoid restlessness while you are asleep. When you eat right before your bedtime, you are overworking the muscles that digest your food when they should be resting, this then causes your body to reach hence why you frequently wake up during your sleep. If you want a better sleep quality, remember to always avoid that late bedtime snacking. A study published in the British Journal of Nutrition found that eating or drinking less than one hour before bedtime is associated with longer sleep duration but increased wakefulness after sleep onset (WASO), highlighting the importance of avoiding late-night meals for uninterrupted sleep.

It Causes You To Make Unhealthy Food Choices

Late-night cravings cause you to make poor food choices. Most people eat unhealthy foods such as beverages, caffeine, or sugary snacks right before bedtime. Emotional eating is another reason for people making unhealthy food choices at night time. They tend to crave high calorie food to either cope with stress or loneliness. Eating a balanced diet is the way to go! For example eating too much or little protein can cause you to have a low sleep quality. According to research, low-energy food is not harmful to the body and is known to protect your cardio-metabolic health. Eating good quality food may be able to reverse the complications of eating late at night. Food such as fruits and vegetables is known to produce better sleep quality. Whenever you get the urge to eat past your bedtime, make sure to include healthy food options such as fruits or vegetables into your diet! Ideally it is not advisable to eat late at night but it is recommended that a healthy food option is much better rather than a low quality food.

Every live performance is surreal and should be cherished. If you’re looking to have a great time and break a sweat, these are the artists you should see on your next concert adventure.

Chappell Roan

Chappell Roan is a new up and coming artist. Her popularity has exponentially grown throughout just a short period of time. From her sold out concerts to her extremely large crowds at events like Coachella. She has been killing it as an artist in this industry. Not only is Chappell Roan an artist who is inspired by people like Bowie, Kate Bush, Stevie Nicks and the entire drag community, she is a vocal advocate for standing up for what she believes in. She is changing the narrative in Hollywood by teaching everyone that speaking up for yourself is not only brave but a basic right.

Chappell’s concerts are electric. The artist is never standing still when she’s singing, but rather running around in circles and bouncing on her feet through every single song. She has spoken out on her TikTok platform about cardio vocal training, and how it has helped her be the performer that she is today. If you are looking for a fun resurgence of pop music that’ll keep you on your feet, then Chappell Roan is the artist for you.

Song Recommendation That’ll Double As Your Workout Session: HOT TO GO!

Taylor Swift

Taylor Swift is one of the music icons of our lifetime. Swift’s career is on almost a 20 year run with her debut self titled album having come out in the year 2006. Her popularity was large, but has only grown since then making her a top charting Billboard artist time, and time again. Her vulnerability and self written lyricism is empowering and has made her an individual who will stand out in the music industry for generations to come.

As for her concerts, it is clear that she is somebody who values her fans. With her most recent tour, the Eras tour, having 46 songs and running, nearly 3 hours and 15 minutes, Taylor is building endurance like no other artist. With almost every song holding extreme choreography, Taylor, Swift‘s concerts are nothing shy of an extreme workout. No matter how you feel about her music, you must give the legend credit where it is due.

Song Recommendation That’ll Double As Your Workout Session: Down Bad

Florence Welch

If you could conjure up a mythical singing fairy in your mind and make that person come to life, that is Florence Welch. She brings a genre of Gothic folk pop to life that is guaranteed to make you feel like you are running through a field of flowers in a different time period, which is exactly the vibe of her concerts. Welch makes sure every corner of her stage feels her presence, and through this, her concert doubles as a workout.

 She is most known for the song dog days are over, and performs it in a way which brings a sort of cosmic energy to life. Her melodramatic, dark lyrics are intertwined with hypnotic melodies that make her a very unique artist of our generation.

Song Recommendation That’ll Double As Your Workout Session: Dog Days Are Over

Lil Uzi Vert

Lil Uzi Vert brings a fresh vibe to rap music. His energetic moves and fun lyrics ensure both him and his audience a guaranteed sweat post concert. He is an artist who makes sure that his fans are entertained and included. That mosh pit energy is definitely highlighted here.

Song Recommendation That’ll Double As Your Workout Session: Money Longer

Lady Gaga

Lady Gaga is a generational icon. She has been making music since the early 2000s and has remained a legend since then. Her tiny stature and loud personality has made her unique in this industry. Her concerts have a very heavy dance influence engulfed into them. This makes the concert going experience for both her, and her audience quite the workout.

Song Recommendation That’ll Double As Your Workout Session: Monster

Olivia Rodrigo

Olivia Rodrigo started her career in a show called Bizaardvark on Disney Channel. Her starting career allowed her to blossom into adulthood. Shortly after her run on the show, she was offered to star in High School Musical: The Musical: The Series on Disney+. Thich allowed her to showcase her abilities as a singer. With a couple hits coming off of the show like All I Want, she was able to begin to pursue her dreams. Rodrigo’s debut album Sour came out in 2021 and marked the beginning of her new found fame in alternative pop music.

Her music represents a contextualization of what it feels like to be a teenage girl. Her music tells a story, and that is why many fans can relate and feel very understood through her lyricism. Although she has many hits that are very soft-spoken and calm, she is also known for bringing a sort of rage to stage. A big part about experiencing youth is expressing emotions. Olivia Rodrigo captivates this perfectly through her singing career. She is constantly jumping around on the stage and singing simultaneously. This serves to prove her style as a concert that doubles as a workout session. Her fans also are able to get on their feet and experience the same level of emotion that she does making it multi-purpose for excitement and engagement.

Song Recommendation That’ll Double As Your Workout Session: Obsessed

Billie Eilish

Billie Eilish has marketed off of having a very significant and unique sound. She has a very wide range and she can accomplish anything musically. From her song Bad Guy with very catchy, upbeat and playful lyric structures to her song What Was I Made For that was marketed for the Barbie movie that signified the self confusion that comes with being a woman, she truly has a wide range of talent.

Although Billie has a lot of sad, emotional songs, when she puts on a concert, she makes sure her audience is able to feel the raw anger, excitement, and sadness that all goes into building her albums. Whenever a song comes on that has a beat or a more uplifting light tone, Billie is on her feet, jumping up-and-down, while she screams her lungs out. A Billie Eilish concert is guaranteed to leave you fulfilled and exhausted.

Song Recommendation That’ll Double As Your Workout Session: Lunch

Justin Timberlake

A 90’s heartthrob with a generational talent. Justin Timberlake is known for his influence in music and dance. Every concert he puts on, he makes sure to have quite elaborate dance routines incorporated. Whether you know him as a solo artist or from his days in the band NSYNC, he has always brought the energy. 

Timberlakes iconic concerts are guaranteed to bring the heat. With the booming pop music and the well rehearsed routines, this concert will definitely give you a workout. 

Song Recommendation That’ll Double As Your Workout Session: Infinity Sex

BTS

BTS is a Korean pop boy band that performs most of their songs in Korean, but also dabbles in English, Japanese and Spanish. They have built a name for themselves on their incorporations of dance moves with music. 

The level of movement is unmatched at a BTS concert. Both the singers and the audience should be on their feet working up a sweat the entirety of this concert. 

Their intricate choreography and vibrant performances allow them to stand out as performers while also keeping them in fine shape. 

Song Recommendation That’ll Double As Your Workout Session: Dynamite

Beyoncé

Beyoncé Knowles is an American singer, songwriter, and actress known for her powerful voice, dynamic performances, and influential presence in pop culture. She first gained fame as a member of Destiny’s Child, one of the best selling girl groups ever. Regardless of what point of her career Beyoncé was in, she was always bringing the energy to the stage. Beyoncé is also recognized for her groundbreaking performances, such as her iconic Coachella set in 2018, dubbed “Beychella.” Beyond music, she is an advocate for social justice, women’s rights, and racial equality.

Her choreography and electric moves on stage are a way for her to build stamina and endurance. Her concerts are definitely high level cardio.

Song Recommendation That’ll Double As Your Workout Session: Mi Gente

Preparing foods differently

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

Reward Positive Eating Habits

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

Plating foods differently

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

Provide Structure

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

Role modeling of healthy eating habits and choices

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

Make Eating Fun

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

Involve Children in Grocery Shopping

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

Involve your child in the meal preparation 

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

Offer Variety

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

Don’t give up

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

Practice patience

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

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

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

Zucchini Noodles (Zoodles)

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

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

Spaghetti Squash

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

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

Chickpea Pasta

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

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

Lentil Pasta

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

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

Quinoa Pasta

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

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

Brown Rice Pasta

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

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

Black Bean Pasta

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

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

Shirataki Noodles

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

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

Soba Noodles

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

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

Edamame Pasta

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

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

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

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

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

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

Portion Control

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

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

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

Avoid skipping meals

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

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

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

Water is your friend

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

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

Everything In Moderation

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

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

Listen to your body

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

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

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

Slow Eating

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

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

Do not watch TV while eating

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

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

Eat More Fiber

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

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

Exercise

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

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

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

Sleep the full 8 hours

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

Greg Abbott (TX)

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

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

Why is Greg Abbott one of the fittest governors?

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

Doug Burgum (ND)

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

Why is Doug Burgum one of the fittest governors?

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

Spencer Cox (UT)

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

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

Why is Spencer Cox one of the fittest governors?

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

Ron DeSantis (FL)

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

Why is Ron DeSantis one of the fittest governors?

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

Mike Dunleavy (AK)

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

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

Why is Mike Dunleavy one of the fittest governors?

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

Maura Healey (MA)

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

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

issues and civil rights.

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

Why is Maura Healey one of the fittest governors?

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

Brian Kemp (GA)

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

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

Why is Brian Kemp one of the fittest governors?

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

Tina Kotek (OR)

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

Why is Tina Kotek one of the fittest governors?

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

Gavin Newsom (CA)

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

Why is Gavin Newsom one of the fittest governors?

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

Kristi Noem (SD)

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

Why is Kristi Noem one of the fittest governors?

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

Jared Polis (CO)

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

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

Why is Jared Polis one of the fittest governors?

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

Tim Walz (MN)

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

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

Why is Tim Walz one of the fittest governors?

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

Essential Macro-minerals

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

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

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

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

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

Trace Minerals

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

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

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

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

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

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

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

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

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

Houston’s Most Scenic Trails

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

Memorial Park

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

Buffalo Bayou Park

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

Rice University Loop

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

Hermann Park

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

Buffalo Bend Nature Park

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

Terry Hershey Park

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

Gavelston Island

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

George Bush Park

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

George Mitchell Nature Preserve

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

Paul Carr Jogging Trail

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

Brays Bayou Greenway

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

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

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

Best Houston Dog Parks

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

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

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

Danny Jackson Family Bark Park

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

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

Johnny Steele Dog Park

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

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

Millie Bush Dog Park

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

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

Congress Bill Archer Park

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

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

Alexander Deussen Dog Park

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

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

Tom Bass Regional Park & Dog Park

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

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

Discovery Green Dog Run

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

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

Nassau Bay Dog Park

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

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

TC Jester Dog Park

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

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

Maxey Park and Run Dog Park

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

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

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

Weight Management and Play:
Play is a crucial factor in managing and maintaining a healthy weight in children. Engaging in regular physical activity through various forms of play helps children build muscle and maintain a healthy body composition. Active play such as running, jumping, and climbing, promotes cardiovascular fitness. When children are encouraged to participate in energetic activities, they are less likely to engage in sedentary behaviors that contribute to weight gain. Additionally, play that incorporates structured activities like sports or dance helps instill lifelong habits of physical activity, which are essential for preventing obesity and supporting overall health.

Social Skills Development through Play:
Play is fundamental to the development of social skills in children. Through interactive play, children learn essential communication skills, such as sharing, negotiating, and cooperating with others. Group play activities, provide opportunities for children to practice empathy, problem-solving, and conflict resolution. These social interactions help children understand different perspectives and build strong relationships with peers. As children navigate social dynamics during play, they develop the confidence and competence needed to form healthy relationships and thrive in various social settings.

Improving Gross Motor Skills with Play:
Gross motor skills, which involve the use of large muscle groups for activities like running, jumping, and climbing, are significantly enhanced through active play. Engaging in physical play helps children develop coordination, balance, and strength. Regular participation in such activities not only improves physical fitness but also supports overall motor developmental milestones. As children practice and refine these skills through play, they gain greater control over their movements, which positively impacts their performance in other physical activities and contributes to their overall physical health.

Cognitive Development with Play:
Play naturally stimulates a child’s cognitive abilities, allowing them to participate in problem solving and critical thinking as they play. With Imaginative Play, they are able to make the unknown known in their small minds, utilizing their vast imagination to expand the understanding of the world they see. Research reveals that human social cognition stems from the ability to imagine the world in a different perspective. This ultimately allows children to develop the ability to problem-solve and make decisions as well as learning new things, specifically when faced with negative situations, such as conflict on the playground or perhaps parents disciplining their child from running too far from their sight. 

Emotional Development:
Play can be extremely important when it comes to emotional development. When a Child plays, they are most times given the chance to be in their own space, to be in a place where they can freely express themselves. If a child is processing difficult emotions, they will likely be understanding these feelings through play. Doing as much as recreating the scenes to understand and fully process their emotions, and gain a further understanding of why they are feeling the way they do. 

Promotes Independence:
While this does not necessarily mean complete independence, it simply involves the child being able to play in their own space, with the addition of their parents supervising them. Some believe that independent play means that the adult is not present, however that is not the case. Play can promote independence, allowing them to further develop their cognitive skills and experiment and soon learn from their own experiences without any interference from adults. Independent play can build a child’s self-esteem, well-being, and social independence. 

Provokes The Development of Imagination and Creativity:
When children play, it gives them the opportunity to control their experience with their imagination, unleashing their full creative freedom without any limitations. This alone can develop a child’s unique perspective and creative expression, and through play they develop the necessary tools to build their own perspective of the world. Play is naturally an activity that invites children to use their imagination to their heart’s content, from playing with their own toys with the help of their imagination or doing so with other kids and roleplaying their futures.

Language Development through Play:
When children play, especially in groups, it can promote language development. The opportunity allows children to use their words to express their thoughts and feelings, as well as learning the ways of responding to one another. Research reveals that play is extremely effective in promoting speech and language development, the study showing that play can help children develop a larger vocabulary, mostly if the play involved adult-child interactions. 

Saponins

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

Allyl Sulfides

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

Lignans

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

Phytic Acid

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

Carotenoids

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

Curcumin

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

Indoles

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

Glutathione

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

Isoflavones

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

Flavonoids

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

Gardening as a Form of Exercise

Gardening encompasses a variety of physical activities that make it an excellent form of exercise. Whether you’re digging, planting, weeding, or harvesting, these tasks demand movement that engages multiple muscle groups and elevates your heart rate. Here’s how gardening functions as an effective workout:

• Caloric Burn: Depending on the intensity, gardening can burn between 200 to 400 calories per hour. Activities such as shoveling, hoeing, and raking elevate your heart rate, providing a cardiovascular workout that is both enjoyable and productive. This means that, while you’re nurturing plants, you’re also actively supporting your fitness goals.

• Muscle Engagement: Gardening involves a wide range of movements that require the use of various muscle groups. From lifting bags of soil to squatting while planting seeds, these actions enhance strength and coordination, essential components of overall fitness. The dynamic nature of gardening means you’ll be using your arms, legs, and core muscles, providing a comprehensive workout.

• Balance and Coordination: Navigating uneven terrain and reaching for plants cultivates balance and coordination. This dynamic movement engages stabilizing muscles, improving proprioception—the body’s awareness of its position in space. Improved balance not only benefits your gardening efforts but also enhances your performance in other physical activities and reduces the risk of falls.

Boosting Physical Endurance

One of the standout benefits of gardening is its potential to enhance physical endurance. As you regularly engage in gardening activities, your body adapts to the demands, leading to improved stamina. Here’s how gardening promotes endurance:

• Cardiovascular Fitness: The sustained physical effort required for gardening tasks increases your heart rate, which, over time, can improve cardiovascular endurance. A stronger heart pumps blood more efficiently, allowing you to engage in other physical activities with greater ease. Over time, you may find yourself able to perform gardening tasks—and other physical activities—without getting winded.
• Repetitive Motion and Muscular Endurance: The repetitive nature of gardening tasks—like digging, weeding, or pruning—helps build muscular endurance. As you perform these activities regularly, your muscles become more resilient, allowing you to work longer without fatigue. This is especially beneficial for older adults, as it can help maintain muscle function and overall physical capability.
• Increased Activity Levels: Gardening encourages a more active lifestyle. The more you engage in gardening, the more likely you are to seek additional forms of exercise, creating a positive feedback loop that enhances overall physical fitness. You might find that gardening leads you to explore other outdoor activities like hiking or cycling, further enriching your health journey.

The Kinesiology Connection

Kinesiology, the study of human movement, plays a crucial role in understanding the physical benefits of gardening. This field explores how movement affects the body and how it can be optimized for health. Here’s how gardening aligns with kinesiology principles:

• Biomechanics of Movement: Gardening requires various physical movements that can enhance biomechanical efficiency. Proper techniques in lifting, bending, and reaching not only improve performance but also reduce the risk of injury. For instance, using your legs to lift heavy items instead of straining your back can prevent chronic pain and injury.
• Muscle Dynamics: Kinesiology emphasizes the importance of muscle groups and how they work together during movement. Gardening engages multiple muscle systems, including the core, legs, and arms, promoting overall strength and functional fitness. Understanding how these muscle dynamics work allows you to make the most of your gardening efforts while ensuring your body stays healthy and injury-free.
• Functional Training: The movements involved in gardening mimic those we perform in everyday life, making it an excellent form of functional training. This type of training enhances strength, balance, and coordination, making daily tasks easier and more efficient. For example, the squatting and reaching required for gardening can translate to better performance in activities like lifting groceries or playing sports.

Additional Health Benefits

Beyond boosting endurance and fitness, gardening offers a plethora of other physical health benefits:

• Flexibility and Mobility: The varied movements in gardening—reaching, squatting, and stretching—enhance flexibility and joint mobility, which are essential for maintaining an active lifestyle and preventing injuries. Improved flexibility can also contribute to better posture, reducing the risk of discomfort and strain.
• Stress Relief and Mental Health: The act of gardening has been shown to reduce cortisol levels, leading to lower stress and improved mood. This psychological benefit can enhance your motivation to stay active and engaged in physical activities. The calming effects of tending to plants can also provide a mental reset, making it easier to face daily challenges.
• Vitamin D Production: Spending time outdoors while gardening allows for natural sunlight exposure, crucial for vitamin D synthesis. This nutrient is vital for bone health, immune function, and overall well-being. Adequate vitamin D levels have been linked to improved mood and decreased risk of chronic diseases.
• Social Interaction: Gardening can also foster social connections. Whether it’s through community gardens or gardening clubs, engaging with others who share your passion can provide motivation and support. Social interactions can also enhance mental well-being, creating a sense of community and belonging.

Getting Started with Gardening

If you’re looking to reap the physical benefits of gardening, here are some tips to help you get started:

• Start Small: If you’re new to gardening, begin with a small plot or a few potted plants. This allows you to gradually build your skills and stamina without becoming overwhelmed.
• Choose the Right Tools: Invest in ergonomic gardening tools to reduce strain on your body. Tools with comfortable grips can make tasks easier and more enjoyable.
• Incorporate Variety: Mix different gardening tasks into your routine—planting, weeding, and pruning. This variety keeps your workouts engaging and ensures you’re using different muscle groups.
• Set Goals: Set achievable gardening goals to keep you motivated. Whether it’s growing a certain number of vegetables or creating a flower bed, having specific objectives can enhance your experience.

Gardening is more than just a recreational activity; it’s a comprehensive workout that can significantly boost your physical endurance and overall health. By integrating the principles of kinesiology, gardeners can optimize their movements and maximize the benefits of this enriching pastime.

So, whether you have a large backyard or a small container garden, consider harnessing the power of gardening to enhance your fitness levels. Grab your tools, immerse yourself in nature, and cultivate not just plants, but a healthier, more active lifestyle! Gardening is a pathway to physical health that nourishes both body and mind, making it an ideal choice for anyone seeking to improve their well-being. Start your gardening journey today and experience the transformative benefits it can bring to your life!

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

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

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

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

Jessica Alba 

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Hilary Duff

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Kylie Jenner

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Angelina Jolie

Fitness:

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

Nutrition:

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

Mental Health Practices:

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

Khloe Kardashian

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Lucy Liu

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Blake Lively 

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Brittany Mahomes

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Serena Williams 

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Reese Witherspoon

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Maca Powder

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

Turmeric

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

Hemp Seeds

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

Chlorella

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

Cacoa Nibs

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

Goji Berries

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

Flax Seeds

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

Ginger

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

Spirulina

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

Chia Seeds

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

Dandelion Root

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

Benefits of Low-Impact Exercises for Joint Health

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

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

Tips for Exercising Safely with Joint Pain

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

Swimming

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

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

Cycling or Stationary Biking

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

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

Walking

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

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

Yoga

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

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

Pilates

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

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

Tai Chi

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

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

Resistance Band Exercises

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

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

Elliptical Training

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

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

Seated Exercises

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

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

Standing Leg Lifts

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

How to Perform:

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

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

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

CDC Safety Tips

Try to keep the smoke outside 

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

Reduce the amount of smoke you are being exposed to

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

Stay alert and keep track of the fires around your area

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

Be attentive to any health symptoms

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

Be prepared for power outages

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

Have an evacuation plan

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

American Red Cross Safety Tips

Do not add-on to indoor pollution

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

Know your pets and animals can get affected as well

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

What to do if you are trapped outdoors

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

Do not return home until it is safe

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

Jennifer Garner

Where: Locust Grove, Oklahoma

Size: 55 acres

What they do: The actress spends part of her time planting seeds, riding tractors and harvesting pumpkins on her family farm in Oklahoma. She grows things like lettuce, radishes, English peas, new potatoes, beets, green beans, tomatoes, onions and cucumbers and there was room for chickens, cows and pigs, which were the family’s source of meat. There are also blueberries, field peas and rye to enhance soil, native wildflowers, and honey bees buzzing around. According to Once Upon a Farm’s website, the cows Simon, Boaz, Pete, May Apple, Pig Nut and Mistletoe also act as “moo-security.”

Martha Stewart

Where: Westchester County

Size: 153 acres

What they do: Stewart spends a ton of time at her giant estate, which has been turned into a horse farm. She has chickens, all kinds of animals and even notable neighbors at her primary residence, including world-famous designer Ralph Lauren. There are multiple houses on the property, including two guest houses though Stewart lives in the “Winter House.”

Julia Roberts

Where: Taos, New Mexico

Size: 32 acres

What they do: Where she and her husband Daniel Moder tied the knot in July 2002. She and Moder use it as a secondary residence, splitting their time between New Mexico and their home in Malibu, California. The couple and their three kids — Hazel, Phinnaeus and Henry — spend a lot of time there.On her land, she keeps up an incredible organic garden that she uses to help teach her children about food. To Julia, understanding how and where food comes from is an important part of raising a family.

Oprah Winfrey

Where: Maui, Hawaii

Size: 1000 acres

What they do: On Oprah’s farm, there are among more than 100 species of fruits, vegetables, and herbs growing on the farm. They plant diverse crops-like beets, turnips, Swiss chard, radishes, and radicchio-to help ensure healthy soil and a healthy diet. Oprah’s farm is situated at almost 4,000 feet elevation on the side of Haleakala, a dormant volcano, where it gets consistent rainfall and plenty of sun. Despite Hawaii’s lush farming conditions, roughly 90 percent of its food is imported from the mainland. Oprah and Bob, long-time friend and co-investor, hope to help change that. “Whatever our dreams, ideas, or projects, we plant a seed, nurture it—and then reap the fruits of our labors.” —Oprah

Chuck Norris 

Where: Navasota, Texas

Size: 1,000 acres

What they do: The Lone Wolf Ranch contains a natural spring water well, untouched by man, that’s more than 23.000 years old.  The water that is produced from this spring is naturally pure, with high mineral content and minus any biological elements. This entire process acts as a natural filtration system, discarding hard elements to provide clear, clean water with a naturally high PH level and smooth, fresh taste.

Drake

Where: Chappell Hill, Texas

What they do: Drake’s new 313-acre ranch called Dulce Recess Ranch includes several impressive residential and recreational structures. The main home on the property spans over the “Home Camp” area and features an open concept layout with a modern kitchen, wine cellar, movie theater, and more. In addition to the main house, there is a two-bedroom guest house and four-bedroom bunk house for visitors. Separately, there are three smaller two-bedroom cottages and a larger three-bedroom gate house residence. One of the standout amenities is an 11-acre regulation-sized polo field, as Drake breeds polo horses and cattle on the ranch. Supporting the equestrian activities, there are two 10-stall barns within a stabling complex that provides storage and work spaces.

Outside of the housing compounds, Dulce Recess Ranch offers an abundance of amenities for recreation and leisure. These include an indoor-outdoor pool and spa, fully equipped gym and massage studio, skeet shooting range, stocked eight-acre lake and pond, expansive gardens and orchards, and a chicken coop. 

Bill Gates

Where: All over the United States

Size: 260,000 acres+

What they do: Bill Gates, the renowned entrepreneur, philanthropist, and co-founder of Microsoft, owns several properties including a horse ranch in Rancho Santa Fe, California, which he acquired in 2014. Apart from his ranches, Bill Gates has made significant investments in farmland. According to reports, Gates is America’s largest farmland owner with more than 260,000 acres of land. This land stretches over 19 counties in Nebraska towards the West of Wyoming. To put this into perspective, if this was all in one land, this would cover about 25% of Rhode Island. There are also 70,000 acres in north Louisiana, 14,000 acres in Washington, and an additional 6,000 acres in Georgia.

These farmers primarily grow soybeans, rice, corn, and cotton. He actually owns the soil where the potatoes in McDonald’s french fries grow, the carrots from the world’s largest producer and the onions that Americans sauté every night for dinner. 

Serena Williams 

Where: South Florida

Size: 4 acres

What they do: This property features eight bathrooms and seven and a half bathrooms. Serena raises chickens and grows fruits and vegetables at her South Florida farm. She also has a steer and a miniature horse named Daisy. Serena and husband, also, raise chickens and other foods/crops. When asked how she feels about the tennis court on the farm, Serena replied that it reminds her of her training days. “I feel a relief when I look at the court sometimes,” she said. “I feel so happy I don’t have to train for two hours a day.”

Hilarie Burton Morgan and Jeffrey Dean Morgan

Where: Upstate New York

Size: 100 acres

What they do: Michschief farm is located in upstate New York. Hilarie and Jeffrey raised three Highland cattle, five miniature donkeys, two dogs, chickens, ducks, eight alpaca, and their two young children. In fact, Hilarie is now revealing all about living in Hudson Valley’s outdoors in her new memoir The Rural Diaries.The book chronicles all aspects of farm life including chopping wood, making dandelion wine and building chicken coops. Hilarie revealed how they came up with the name of the farm, writing: ‘So many years ago, when we first toured the farm, we stumbled upon a couple of pet headstones on the property. Hand carved. Both creatures named Mischief.

Chris Hemsworth

Where: Byron Bay, Australia

Size: 11 acres

What they do: Hemsworth’s large property is in the midst of major developments. Large stables surrounded by fenced-off riding tracks have been built on the land, most likely for Chris’ wife, Elsa Pataky, who is an avid horse rider. The Hemsworths appear to be in the process of creating a garden oasis, complete with a fountain water feature, outside the stables. The actor carried out extensive renovations on the six-bedroom home, and it now boasts a steam room, gym, media room and games room.There’s also a stunning outdoor living area, play areas for his three young kids and a 50-meter rooftop infinity pool, which overlooks the ocean.

Carrie Underwood

Where: Franklin, Tennessee

Size: 400 acres

What they do: Carrie often shares glimpses of her never-ending land on social media, which is home to her recently built greenhouse where she grows her own fruits and vegetables, a beautiful orchard that has countless trees growing apples and peaches, and a spacious garden shed. Carrie is a strong believer in growing her own produce and she has a variety of fruits and vegetables on her land including mushrooms, zucchinis, squash blossoms, berries, watermelons, and tomatoes. Last year, the mom-of-two admitted she turns to her garden when she needs to experience some calmness in her hectic life. “My garden is one of my happy places,” she captioned a video on Instagram. 

Bella and Gigi Hadid

Where: New Hope, Pennsylvania

Size: 32 acres

What they do: Bella and Gigi Hadid’s farmhouse in Pennsylvania has provided the busy sisters with a blissful escape now that much of the world is under lockdown. The pair left their bustling city lives behind to quarantine at their mother Yolanda’s rural home, which is situated in 32-acres of green space. The sisters’ closest neighbors are now horses, goats and cows, and both girls have been making the most of the prime Instagram opportunities provided by the farm’s four-legged residents. 

Blake Shelton and Gwen Stefani

Where: Tishomingo, Oklahoma

Size: 1,300 acres

What they do: Blake Shelton and Gwen Stefani stay in their quiet and private home, located on their vast ranch property. Even though they came from different backgrounds, this family has embarked on numerous adventures and monumental moments on their ranch. The couple even had their wedding ceremony on the ranch. Blake and Gwen can be seen posting about the corn they grow in the fields. Gwen has also taken up gardening, and she can be seen in her garden with her purple irises. Their family also goes fishing, ride ATVs, and of course get muddy.

Ree Drummond

Where: Osage County, Oklahoma

Size: 433,000 acres

What they do: Ree Drummond, also known as the Pioneer Woman, cooks and lives on the ranch her husband grew up on. This ranch is operated as a cattle ranch, and they even herd bison and horses. The ranch also serves as a home for wild horses and horses who need open land to graze. The ranch also holds about 6,500 calf-cow pairs. The family is one of the largest cattle producers in America. Ree also cooks for her whole family at one of the lodges located on the ranch.

Kanye West

Where: Greybull, Wyoming

Size: 4,524 acres

What they do: Bighorn Mountain Ranch, which comes with a total of seven bedrooms and seven bathrooms, is where West has found peace following his split and where he created his 10th studio album, “Donda,” set to be released at some point in the near future. As it stands, the combined properties now boast a whopping 27 bedrooms and 17 bathrooms.

Arnold Schwarzenneger 

Where: Brentwood Neighborhood of LA, California

Size: 6 acres

What they do: The actor’s collection of animals adds up to something of an at home petting zoo, including a mini donkey named Lulu, a mini horse named Whiskey, and a pig named Schnelly. He also has an equally varied assortment of dogs, including a Yorkie named Noodle and an Alaskan malamute named Dutch.

Clint Eastwood

Where: Carmel, CA

Size: 22 acres

What they do: Clint Eastwood, bought the ranch in 1986, rescuing it from a condominium development. He restored the property in the style of the original buildings. Buildings on the property reflect the architectural period of the 1850s, that includes the restaurant and dance barn and the century old Martin farmhouse and bunkhouse. Mission Ranch is a historic hotel and restaurant in Carmel, Monterey County, California, United States. It is located in the unincorporated Mission Tract south of the incorporated city of Carmel-by-the-Sea, near the Carmel Mission. The property was bought in 1986 by Clint Eastwood, who restored the premises in the style of the original buildings. The hotel has 31 rooms located within ten buildings on the property.

Ian Somerhalder and Nikki Reed

Where: Outside Los Angeles

Size: ~190 acres

What they do: Ian Somerhalder and Nikki Reedhave embraced the simple life on their farm along with their 6 year old daughter and 5 month old son. They also have 18 pets- including cows, mini donkeys and goats. Through the organic and chemical-free produce they grow, they are leading and teaching their kids a sustainable lifestyle. They have taken the culture of biohacking to the next level through sustainable farming. In the documentary “Common Ground” they talk about prioritizing regenerative agriculture-essentially restoring the land better than at the state it was found. 

Jeff Bezos

Size: 400,000 acres

What they do: Jeff Bezos owns the Corn Ranch, a vast property in Van Horn, Texas, originally spanning approximately 165,000 acres. Primarily used as a spaceport for Blue Origin, Bezos’ aerospace company, the ranch features a sub-orbital launch pad and rocket engine test stands. Located in a secluded area, it provides an ideal environment for rocket testing and has brought economic benefits to the local community.

In December 2023, Bezos’s partner, Lauren Sánchez, gave Vogue a helicopter tour of the property, which was estimated to be over 400,000 acres at that time. The feature highlighted notable attractions such as the 10,000 Year Clock, an underground structure symbolizing future thinking, and the Kármán Line Bar, a space-themed bar converted from a ranch building and adorned with space memorabilia. Additionally, the property boasts a two-story primary residence with floor-to-ceiling windows, serving as a gathering place for Bezos and Sanchez’s blended modern family during Thanksgiving celebrations.

Russell Crowe

Where: Nana Glen, Australia

Size: 1.400 acres

What they do: The property, also known as the Wild Guy Station, includes a five-bedroom main home and rental accommodation of one and two-bedroom units. Crowe has over 500 cows roaming his sprawling grounds.He has built a roman-inspired chapel on his land for a wedding, which still stands today. Crowe has nurtured a vast organic garden, embracing the sustainability of regenerative agriculture. Following the 2019 New South Wales bushfires that ripped through the region, Crowe’s mission to help rejuvenate the property was accomplished. The idyllic spread includes a fenced orchard, chicken coop and three train carriages with the potential to convert them into additional accommodation.

Zach Galifianakis

Where: Alleghany County, North Carolina

Size: 60 acres

What they do: Galifianakis’s farm, also known as Farmageddon, lives on his farm in North Carolina. His farm consists of horses and honeybees. Understanding the importance of a honeybee’s job in the environment, Galifianakis incorporates safe honey bee farming. This includes retrieving the honey safely without harming any of the bees. His goal is to utilize the farm as a writer’s retreat for others to come to get away from the busy city life. 

Amanda Seyfried

Where: Catskills, New York

Size: ~20 acres

What they do: Along with her husband and her kids, Amanda lives on a farm in the Catskills. They raise close to 34 animals on the farm. From turtles to donkeys, they embellish the farm life to the utmost extent. Seyfried has also stated that they grow organic produce and crops to teach their kids about the sustainability of farming. They grow cucumber, peppers, lettuce, and so much more! In many interviews and articles, Seyfried has stated that moving onto a more organic lifestyle has provided her with some peace and solidarity that she initially lacked. 

Mark Ruffalo

Where: Callicoon New York

Size: 50 acre

What they do: Mark Ruffalo owns a 50-acre property on the site of a former dairy farm where he now grows strawberries and leases the land out to other farmers for “haying”. He wants to add sheep to his farm and currently sits on the Board of Directors for FarmHearts. His farm is complete with a vegetable garden, carved wooden animal sculptures, a barn, and an eco-friendly guest house. His goal is to create a natural farm for his family and future generations through sustainable farming and organic cropping. 

Plan Ahead:

Before you travel, one crucial task is to arrange your fitness for the trip by quickly searching for facilities. Make sure your choice of accommodation has a fitness center and ask what is provided there. Find out about adjacent fitness centers, parks, or trails that suit your exercise preferences as well. You want to be sure those resources will be available so you can keep moving on your trip. Moreover, make sure to pack lightweight items, such as resistance bands or a jump rope for instance. These small fitness essentials can be put in your luggage without weighing you down and are very helpful for quick and effective workouts indoors or among beautiful landscapes. These steps taken while planning your trip will allow you to have a healthier and more balanced journey.

Bodyweight Exercises:

Frequently, adhering to a consistent fitness regimen while traveling can be quite difficult; nevertheless, the inability to access a fitness center or training materials should not serve as an obstacle. Instead, one can embrace the no equipment needed approach, whereby exercise regimens capitalize on one’s body weight. As an example, squats, lunges, pushups, planks, and burpees—when combined in one’s fitness agenda—can quickly add up to a total body workout that does not require additional tools. Also, including quick workouts into one’s fitness routine while traveling is beneficial. These high-intensity bursts not only are time effective but also demand only the smallest investment of time.This could include energy sprints which can be done in your hotel room or in a neighboring park. Therefore, maintaining fitness while away from home is very possible.

Outdoor Activities:

One engaging part of travel is staying active and immersing yourself in the local environment. “Explore on Foot or Bike” is a fantastic approach to your travel experience. Deciding to walk or bike as you navigate about the region you are visiting encourages you to stay physically fit while providing a unique viewpoint of the area. It is a wonderful way to merge exercise and sightseeing as you leisurely explore the culture, architecture, and ambience of the area. Also look into finding out “Hiking or Running Trails”. Discovering the local trails around you will allow you to get a more planned out physical activity along with taking in the natural beauty. This mix of exercise and exploring benefits your fitness goals as well as your overall travel experience by better connecting you to the destination.

Stay Hydrated and Eat Well:

When you travel, it’s important to keep your own well-being in mind. Part of this involves making careful decisions when it comes to the food and drink you will consume during your time away from home. Bring along some healthy snacks such as fruits, nuts, and granola bars. These nutritious foods can help you avoid some of the not-so-healthy choices you might make because of convenience alone. And, by seeking out healthier options, you will be better able to maintain your energy levels and overall health. Similarly, it’s crucial that you think about your hydration needs as well. Remember, when you fly, dehydration is a challenge you may face. Drinking enough water can help mitigate that challenge as well as help you ease any symptoms of jet lag. Keep a reusable water bottle with you to make access to hydration easier for you to manage. By maintaining adequate hydration, you will find it easier to hit the ground running when you arrive at your destination. You will be able to explore with energy, in short, and do so with peace of mind that the choices you have made about your personal health were truly good ones.

Use Hotel Amenities:

Taking full advantage of the facilities offered by your accommodation can be a major help in keeping active while traveling. If your hotel has a gym, take advantage by venturing into the “Hotel Gym”. Even a short workout can make a big impact on keeping your routine on track. Similarly, if you have the luxury of a pool, be sure that you try a swimming pool workout. Swimming provides a full-body workout that is both cardio and resistance training. Whether you fancy a quick paddle or a more serious swim, the pool will provide a fun and adaptable way to exercise during your vacation. By incorporating these amenities into your routine, you afford yourself the luxury of maintaining your fitness goals but with the support and bonuses of resort or self-catering facilities.

Stretching and Yoga:

Making time for flexibility exercises, such as yoga or stretching, is a key part of maintaining overall well-being while you’re on the go. Adding flexibility exercises to your exercise routine helps to expand your range of motion. Additionally, it helps to ease muscle tightness, offering a refreshing pause from the rigors of traveling. In your hotel room, try simple yoga poses as an effortless way to relax and boost flexibility. A few basic yoga poses, adjustable for tiny spaces, are an effective way to decompress physically and mentally. Whether you execute a fluid sequence or just take time for some breathing and stretching, you can easily work these totally transportable routines into your traveling.

Stay Active Throughout the Day:

Incorporating small but beneficial decisions into your everyday routine adds up for your fitness when you’re on vacation. One habit is to take the stairs whenever possible which propels you to choose a more active route opposed to an elevator. By climbing stairs you activate numerous muscle groups while getting in some cardiovascular health, allowing for an easy form of exercise during your travels. Furthermore, make it a point to walk whenever you can and start browsing the cities you are staying in. Aim to meet a daily step goal to meet for steady movement during your adventure. Whether maneuvering city roads, sightseeing in your hotel, or trad posting through your destinations, walking is a form of fitness and offers a more in-depth opportunity to enjoy your travels site by site. All in all, putting in effort for these minor changes are what make for an active lifestyle, keeping you alert and engaged during your journey.

Consistency is Key:

Traveling and sticking to a solid fitness regimen doesn’t happen by accident. It’s a strategic venture, and scheduling workouts is the cornerstone of the plan. Incorporating workouts in your daily itinerary guarantees they will become a non-negotiable part of your day. If you carve out specific times for exercise, you’re much less likely to neglect your fitness routine or accidentally skip the gym. Additionally, adapting to the environment will address how to be flexible with your workout plans. Since traveling will bring new challenges and a variety of resources, we have to acknowledge that we will not be able to stick to our exact workouts. We have to be ready to adjust based on available facilities, time we have, or unique opportunities we want to take part in at our destination. Being able to adapt will guarantee staying active no matter what, and it’s the only way to ensure sustainability with fitness during travel.

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

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

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

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

Justin Bieber 

Fitness:

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

Nutrition:

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

Mental Health:

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

Jason Derulo

Fitness:

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

Nutrition:

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

Mental Health Practices: 

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

Sam Hunt

Fitness:

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

Nutrition:

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

Mental Health Practices: 

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

Nick Jonas

Fitness: 

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

Nutrition: 

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

Mental Health Practices: 

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

Adam Levine

Fitness:

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

Nutrition:

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

Mental Health Practices:

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

Bruno Mars

Fitness:

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

Nutrition:

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

Mental Health Practices:

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

Shawn Mendes

Fitness:

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

Nutrition:

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

Mental Health Practices: 

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

Harry Styles

Fitness:

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

Nutrition:

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

Mental Health Practices: 

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

Justin Timberlake

Fitness: 

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

Nutrition: 

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

Mental Health Practices:

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

Usher 

Fitness:

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

Nutrition:

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

Mental Health Practices: 

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

The Fit Men Movement Podcast

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

The Model Health Show

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

The Art of Manliness

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

The Tim Ferriss Show

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

The Joe Rogan Experience

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

The Fit Dad Nation Podcast 

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

Mind Pump: Raw Fitness Truth

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

The Men’s Health Podcast

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

The Strong Coach Podcast

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

The Good Dad Project

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

In our sixth edition of the Top 10 Fittest Senators, we celebrate lawmakers who not only maintain exceptional fitness levels but also serve as positive role models through their commitment to health and supportive legislative efforts. To curate this list, we researched all 100 current senators, narrowing the pool through extensive research and interviews, combined with the expertise of HFR founder Samir Becic, a global leader in fitness with over 20 years of experience.

“Senators, I encourage you to inspire others—not only by prioritizing your own health and fitness but by actively promoting a healthier lifestyle for all Americans. Many of you already advocate for wellness, yet with rising obesity rates, it’s clear that we must do more to make our nation—especially our children—healthier and fitter. These senators deserve recognition as wellness ambassadors, setting a powerful example of what it means to lead with vitality and resilience” says Samir Becic.

We are at the forefront of fitness in politics, and our previous lists of the fittest politicians have generated buzz in some of the nation’s leading media outlets. From the New York Times, to the LA Times, to the Houston Chronicle, Refinery29, Washington Post, and so on… Politico dubbed our list of the Top 10 Fittest Senators 2016 their “List du Jour”, they also mentioned our Top 20 Fittest Mayors in America 2020 list. We have also conducted exclusive interviews with Sen. Martin Heinrich (D-NM) and Sen. John Thune (R-SD) on the importance of living a healthy lifestyle.

Healthy Body, Healthy Mind!

Here are the fittest senators 2024, in alphabetical order:

John Barrasso (R-WY)

John Barrasso has been representing Wyoming in the U.S. Senate since 2007. A member of the Republican Party, he currently serves as the chairman of the Senate Republican Conference. Barrasso’s extensive background in both politics and medicine uniquely positions him as a significant figure in healthcare discussions. Before his political career, he was a practicing orthopedic surgeon, which explains his substantial influence in healthcare policy.

In the Senate, Barrasso has been a vocal advocate for healthcare reform, leveraging his medical background to inform his policy positions. His dual expertise in medicine and politics allows him to address complex healthcare issues with a nuanced perspective, making him a respected voice in the Senate.

• Actively involved in the community, engaging with first responders, firefighters, and teachers.
• Enjoys playing and watching football.
• Participated in the Wyoming State Fair parade.
• Advocates for improving public healthcare needs.
• Produced television and radio reports, as well as newspaper articles on health and fitness for over 20 years.
• Served as the Medical Director of Wyoming Health Affairs, focusing on access to preventative medicine across the state.
• Mental Health: “As a doctor, I know firsthand how important it is to recruit and maintain quality mental health professionals. Our bill addresses these issues by giving Medicare patients greater access to mental health services closer to home.”

Cory Booker (D-NJ)

Cory Booker is a politician and attorney currently serving as a U.S. Senator from New Jersey. Representing the Democratic Party, he has been a Senate member since 2013. Booker’s platform is focused on urban development and social justice, making a significant impact on his community.

Booker is passionate about fitness and staying active. He often discusses how exercise helps manage the stresses of public life, emphasizing its importance for mental health claiming that it “helps manage the stresses of public life”. Additionally, his community knows him for his interest in cooking, showcasing his well-rounded approach to a healthy lifestyle.

Booker is known for his motivational speeches, often sharing stories of waking up as early as 4:45 AM to get outside and embrace the day with a hunger for change. He preaches that giving up is the only way to fail and strongly advocates for individuals to believe in themselves and fight for their beliefs3.

• Regularly posts his fitness workouts and vlogs on his Instagram account.
• Played football at Stanford University, where he was a standout athlete.
• Emphasizes that the only obstacle to achieving fitness and health goals is one’s own doubts.
• Actively involved in the community, often participating in local events and initiatives.
• Gave up added sugar and encourages others to join him in this challenge to improve health.
• Advocates for reinventing our food systems to address food insecurity and rising rates of lifestyle diseases.
• Featured in many articles on the Health Fitness Revolution (HFR) page, including the Fittest Senators in America 2020, and has earned himself a fitness profile.
• Promotes mental health by highlighting the importance of exercise in managing stress and maintaining overall well-being.
• Supports initiatives to improve nutrition and end hunger, working on policies to make healthy food more accessible.
• Mental Health: Fights for college athletes mental health. “It is crucial that our college athletes have the mental health resources and care they need to succeed in all aspects of their lives on and off the field. This legislation will provide more access to mental health resources to provide the necessary support our college athletes need for their health and well-being.”

Bill Cassidy (R-LA)

Bill Cassidy, a Republican U.S. Senator since 2015, brings a strong background in medicine to his role. Before entering politics, he worked as a physician and gastroenterologist, a career path that deeply informs his legislative priorities. Given his healthcare origins, it’s no surprise that his platform emphasizes issues like healthcare access, mental health, and substance abuse treatment. This medical expertise influences his approach to creating policies that promote public health and well-being.

• Actively promotes outdoor exercise on his social media platforms.
• Treated uninsured patients as a doctor in Louisiana’s charity hospital system, demonstrating his commitment to accessible healthcare.
• Enjoys playing and watching baseball.
• Advocates for natural farming and is actively working on the next farm bill in Washington, D.C.
• Engages in hands-on outdoor work within his community.
• On mental health: Empathetic towards mental health struggles in the community. “Every single one of us has a family history. A loved one, a friend, someone you know, that has serious mental illness.”
• Co-authored the Mental Health Reform Act, which aims to improve mental health services and expand access to care.
• Led bipartisan efforts to pass the Dr. Lorna Breen Health Care Provider Protection Act, addressing mental health and burnout among healthcare workers.
• Mental Health: Empathetic of mental struggles in the community. “Every single one of us has a family history. A loved one, a friend, someone you know, that has serious mental illness.”

Joni Ernst (R-IA)

Joni Ernst, a Republican Senator first elected in 2014, represents Iowa and made history as the first female combat veteran in the U.S. Senate. Her military background strongly shapes her values and advocacy, especially in areas like agriculture, national security, and veterans’ affairs. Known for her determination and commitment to public service, Ernst continually works to strengthen Iowa’s communities.

Fitness is a significant part of Ernst’s life, something she openly embraces. With her military experience, she understands the critical link between physical fitness, mental resilience, and overall well-being. Ernst actively supports initiatives related to nutrition and fitness, aiming to improve public health and inspire others toward a healthy lifestyle.

• Ernst starts her day with a morning workout to stay energized and focused.
• She regularly participates in spin classes to maintain her fitness.
• Is an avid baseball fan and often participates in community baseball events.
• Highlights physical fitness awareness month: She promotes physical fitness awareness and encourages others to stay active.
• After graduating from Iowa State University, she joined the United States Army reserves and served in the National Guard for 20 years– Ernst’s military service has instilled in her a strong sense of discipline and commitment to health and fitness.
• Likes to go to the shooting range.
• Ernst introduced the Prioritizing Veterans’ Access to Mental Health Care Act to improve mental health services for veterans.
• She has worked on legislation to improve access to telehealth services, especially for rural communities.
• Promotes healthy eating and nutrition: Ernst supports policies that address food insecurity and promote healthy eating habits.
• Mental Health: Teamed up for the mental health of the agricultural communities. “Iowa farmers are the backbone of our agriculture economy, but first and foremost they’re part of a family. We cannot overlook the mental health struggles our men and women in farming face.”

Martin Heinrich (D-NM)

Martin Heinrich, a Democratic U.S. Senator from New Mexico, was recently re-elected due to his steadfast commitment to issues like environmental protection, national security, energy policy, and economic development. These priorities have resonated with his constituents and continue to define his legislative focus.

A strong advocate for healthcare access and affordability, Heinrich champions women’s reproductive rights and freedoms. He is also dedicated to reducing prescription drug costs and expanding healthcare access for all, aiming to create a more equitable healthcare system for New Mexicans and beyond.

• Martin Heinrich’s platform emphasizes not only physical health improvements but also mental health. He has been a strong proponent of mental health care, supporting initiatives like the Bipartisan Safer Communities Act.
• Actively involved in his community, Heinrich often participates in outdoor labor to make a difference. He has worked on projects to protect public lands and promote conservation.
• Heinrich has participated in marathons, showcasing his commitment to physical fitness.
• Big into hunting and fishing, Heinrich enjoys these activities as part of his lifestyle.
• He informs those in his state about the safe mushrooms to pick and eat, promoting safe foraging practices.
• Heinrich enjoys hiking and biking, often engaging in these activities with his family.
• Featured on our “Fittest Senators in America 2020” list , Heinrich was interviewed by us in 2018 about his fitness routine and healthy lifestyle.
• Mental Health: Focuses on health to all. “These investments will help ensure that more mothers and their newborns can access the health care they need closer to home, and more folks can access the mental health care and substance use treatment when and where they need it.”

Mark Kelly (D-AZ)

Mark Kelly has represented Arizona in the U.S. Senate as a Democrat since winning a special election in 2020. In office, he advocates for a range of issues, including healthcare rights, economic development, and advancing aerospace innovation.

Kelly’s background is deeply rooted in public service. As a former Navy pilot and astronaut, he has dedicated much of his life to serving the country. He co-founded the nonprofit organization Gabby Giffords’ Americans for Responsible Solutions, which promotes gun safety reforms, following the tragic shooting of his wife, former Congresswoman Gabby Giffords. This experience intensified his commitment to creating positive change, inspiring his work to build safer, healthier communities across Arizona and the nation.

• Has been on multiple space missions, including STS-108, STS-121, STS-124, and STS-134.
• He is a Navy combat veteran, having flown 39 combat missions during Operation Desert Storm.
• Supports local businesses that promote healthy food.
• Has a background in welding.
• Enjoys baseball and supports the Texas Rangers.
• Referenced in the article “Samir Becic Advocates for Fitness on the National Political Stage at Texas Tribune Fest 2023” on the Health Fitness Revolution page.
• Advocates for mental health awareness and has supported various initiatives to improve mental health services for veterans.
• Promotes physical fitness and has participated in numerous public fitness events.
• Emphasizes the importance of nutrition and healthy eating habits in his public statements and policies.
• Mental Health: “As Arizonans grapple with the social and economic effects of this pandemic, access to mental health care and community resources is more critical than ever. I’m proud to have helped secure this funding, which will go a long way in serving Arizonans who are struggling.”

Markwayne Mullin (R-OK)

Markwayne Mullin, a Republican senator representing Oklahoma since January 2023, brings a unique blend of business and athletic experience to his role. As the owner of Mullin Plumbing, his family business, Mullin champions policies that advocate for smaller government, lower taxes, and pro-business initiatives, shaped by his firsthand experience as an entrepreneur.

Beyond politics, Mullin’s background as a former professional mixed martial arts (MMA) fighter, with a record of 5-0, underscores his commitment to strength and discipline both in and out of office. His athletic achievements include his induction into the Oklahoma Wrestling Hall of Fame in 2016, and he actively coaches his children and community members in wrestling.

Mullin is also passionate about promoting physical fitness and mental health. He has led early morning workouts for members of Congress and outdoor sessions for his community, encouraging physical activity among his constituents.

• He was inducted into the Oklahoma Wrestling Hall of Fame in 2016.
• Coaches his children and others in wrestling.
• Enjoys horseback riding.
• Has lead members of the House of Representatives in early morning workouts.
• Has lead outdoor workouts with community members. Encouraging those he represents on the senate to get active.
• Has been featured on our lists of the Top 20 Politicians of 2020, Fittest Representatives of 2020, and more.
• Supports local sports such as women’s college volleyball.
• Inspires his children, with his son following in his footsteps and attending OU for wrestling.
• Co-sponsored the Increasing Mental Health Options Act of 2023 to improve access to mental health services for older Americans.
• Supports local businesses that promote healthy food options.
• Mullin often engages in horseback riding as part of his active lifestyle.
• Mental Health: On expansion for behavioral health Mullin said “I firmly believe addressing mental health is just as important as any physical ailment, and its necessary patients’ records are treated accordingly. I’m proud to introduce this legislation that will improve the quality of care for patients seeking behavioral health care and substance use treatment.”

Chris Murphy (D-CT)

Chris Murphy, a Democratic U.S. Senator from Connecticut, is known for his strong advocacy in areas like healthcare, foreign policy, and gun control. In response to the tragic rise in mass shootings, Murphy has become a leading voice for responsible gun reform, working to implement policies that enhance public safety.

Murphy is deeply committed to both physical and mental health. He frequently emphasizes the importance of mental health care, pushing for policies that prioritize comprehensive mental health services. Personally, Murphy leads an active lifestyle and often shares his fitness routines, reflecting his belief that physical well-being is a key component of a balanced life. He sees healthcare reform as essential to ensuring public health, advocating for policies that support accessible, high-quality care for all.

• Participated in athletic events, such as the Connecticut Challenge.
• Often rides his bike and enjoys running.
• Gets outside and stays active with his children.
• Actively participates in his community.
• Co-authored the bipartisan Mental Health Reform Act, which was signed into law in 2016 and reauthorized in 2022.
• Fights against loneliness: Leads efforts to address loneliness as a public health issue, introducing legislation to promote social connection.
• Supports the Affordable Care Act and introduced the Choose Medicare Act to allow every American to buy into Medicare.
• Works to combat the opioid epidemic: Secured millions in funding for treatment programs and prevention in Connecticut.
• Promotes healthy eating and nutrition: Supports policies that address food insecurity and promote healthy eating habits.
• Mental Health: Made it his mission to make change. “I have made it my mission in the Senate to improve our nation’s broken mental health system. Too many children and adults in our country do not get the timely, high-quality care they need to live healthy and productive lives.”

Jon Ossoff

Jon Ossoff, a U.S. Senator from Georgia, has represented the Democratic Party since 2020. Prior to his political career, he worked as a filmmaker and investigative journalist, experiences that sharpened his commitment to transparency and accountability. As a senator, Ossoff focuses on issues such as healthcare, voting rights, climate change, and ensuring government accountability. One of his key objectives in office is to expand and improve healthcare access for all.

Ossoff’s love for ultimate frisbee, a sport he grew up playing, remains a source of inspiration for him. He often draws parallels between the teamwork and resilience required in frisbee and the persistence needed in politics, reinforcing his belief in never giving up on important goals.

• Played ultimate frisbee for the men’s U.S. national team.
• Offered a bill that provides a tax credit to grocery stores that open locations in underserved areas to make fresh fruits, vegetables, meat, and dairy more available and accessible.
• Introduced the Fresh Fruit and Vegetable Access for Children and Seniors Act of 2024.
• Advocates for mental health: Delivered $7.2 million in federal resources to Community Health Centers across Georgia to strengthen access to mental health and substance abuse treatment.
• Supports mental health counseling for students: Delivered federal resources to hire more counselors in Georgia schools.
• Promotes physical fitness: Encourages community members to stay active through outdoor workouts and events.
• Supports local sports, including women’s college volleyball.
• Delivered new resources to help renovate the Albany YMCA’s basketball gym and indoor pool, to improve facilities for families.
• Mental Health: “I hear consistently from local leaders, health leaders, and faith leaders across the state about the need for a stronger safety net for mental health as well as investment in substance abuse prevention and treatment.”

Marco Rubio (R-FL)

Marco Rubio, a U.S. Senator from Florida elected in 2010, is a member of the Republican Party and currently chairs the Senate Intelligence Committee. With a substantial background in politics, including experience in the U.S. House of Representatives and as Speaker of the Florida House, Rubio brings a focus on issues such as immigration and foreign policy to his role in the Senate.

His platform also reflects a preference for a conservative economic approach, advocating for policies he believes will encourage economic stability and growth. These priorities guide much of his legislative agenda and his work on behalf of his constituents in Florida.

• He enjoys running.
• Pushed for a bill that would require school children to exercise.
• Acknowledges that public health outcomes, increasingly trending the wrong direction as of late.
• Quoted: “the habits of our public schools instilled in our children, will carry forward for the rest of our lives, and they should be a priority to promote health and wellness.”
• Has made the Fittest Senators of 2020, and the 2016 Fitness Race on HFR.
• Mental Health: Fights for mental health amongst the older crowd. “Seniors across the country are suffering from mental health issues and loneliness. That is why I am introducing the SENIOR Act to support Florida’s seniors by addressing this issue and bringing seniors back into our communities.”

Kyrsten Sinema (I-AZ)

Arizona shines on the list of the top 10 fittest senators, with both Kyrsten Sinema, an Independent, and her fellow Arizona senator Mark Kelly making the cut. Sinema champions a variety of economic issues, with a strong focus on ensuring veterans receive the benefits they’ve earned and on creating quality, well-paying jobs.

An avid fitness enthusiast, Sinema has made a notable impact within the running community and often promotes the importance of physical health. Her dedication to fitness complements her active role outside the Senate as a professor at Arizona State University, where she spends significant time engaging with students and teaching.

• Kyrsten Sinema is an ultra-marathoner who has completed multiple ultra-marathons, showcasing her endurance and commitment to fitness.
• She has qualified for the prestigious Boston Marathon by achieving the necessary qualifying time.
• Sinema is also the first sitting member of Congress to complete an Ironman triathlon.
• She maintains a rigorous fitness routine, waking up at 4 AM to lift weights.
• Known as a fitness fanatic in the Senate community, she is recognized for her dedication to fitness and healthy living.
• Sinema has competed in an amateur marathon in Paris and participated in marathons around the world.
• Her athletic journey began in high school, where she ran cross country.
• In addition to her physical fitness achievements, Sinema is an advocate for mental health. She joined the Senate Mental Health Caucus and co-authored the Bipartisan Safer Communities Act to improve mental health services.
• Sinema supports food security by working to provide additional funding to food banks, ensuring proper nutrition for children and seniors.
• Referenced on multiple articles on HFR including Top 20 Fittest Politicans in America, Fittest United States Representatives, and more.
• Mental Health: “Arizonans struggling with mental health and substance abuse are not alone, and these critical resources will help ensure Arizonans receive the support needed to recover.”

John Thune (R-SD)

John Thune, a U.S. Senator from South Dakota since 2005, has served as a prominent voice in the Senate for nearly two decades. With a background in business administration, Thune brings a unique perspective to his work in government, drawing from both his political and business experiences.

Thune is known for advocating fiscal policies focused on reducing taxes and government spending. He played a key role in the Tax Cuts and Jobs Act of 2017 and has consistently supported initiatives that promote economic growth and fiscal responsibility.

Outside of his legislative work, Thune is committed to physical and mental fitness. He actively maintains a healthy lifestyle, openly sharing his fitness routine and serving as a positive role model for others, both in his personal life and through his leadership.

• Enjoys the outdoors and is an avid hunter.
• Involved in community events, promoting activity by attending his grandchildren’s or college sporting events and helping farmers and ranchers with their labors.
• Received a full ride to Biola University in California for basketball.
• Made our 2016 list of the Top 10 Fittest Senators and our 2020 list of the Top 20 Fittest Senators. 
• Recognized as the fastest man in Congress since 2009 by Runner’s World Magazine.
• Introduced the PHIT (Personal Health Investment Today) Act to help with the prices of healthy living because “cost can be a significant barrier to a healthy lifestyle.”
• Advocates for telehealth: Supports policies that expand telehealth services, especially for rural communities.
• Supports rural health: Works on legislation to support rural hospitals and increase transparency for pharmacy benefit managers.
• Promotes physical activity: Encourages Americans to use pre-tax money in health savings accounts or flexible spending accounts for fitness-related purchases like gym memberships and fitness equipment.
• Was interviewed by us back in 2016.
• Mental Health: “I will continue to propose and support efforts to help strengthen telehealth and expand mental health services for Medicare beneficiaries. South Dakotans, especially those in the most rural parts of our state, must have equal access to these critical services.”

Circadian Rythym

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

Melatonin Suppression

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

Sleep

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

Diabetes

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

Eye Strain

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

Sleep Disorders

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

Retina Damage

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

Obesity

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

Migraines

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

Baggy Eyes 

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

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

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

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

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

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

Heart Rate begins to Drop

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

Reduce Risk of Stroke 

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

Carbon Monoxide Levels Begin to Drop 

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

Blood Circulation Improves 

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

Reduce your Risk of Heart Attack

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

Save Money

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

Airways begin to Heal 

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

Oxygen Levels Improve

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

Improved Taste and Smell 

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

Lung Function Improves 

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

Apples

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

Quinoa

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

Tofu

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

Walnuts

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

Skim milk

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

Virgin olive oil

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

Berries

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

Fish

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

Carrots

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

Edamame

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

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

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

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

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

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

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

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

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

• Vitamin A – supports hair follicle function

• B vitamins – regulate hair growth cycles

• Vitamin C – aids collagen production for hair strength

• Zinc and Selenium – reduce hair loss

• Protein – builds amino acids that hair is composed of

Focus your meals around foods rich in these nutrients:

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

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

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

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

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

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

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

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

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

• Damage hair follicles through excessive traction over time

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

The study found that traction alopecia most commonly affects:

• People who frequently wear cornrows, braids or dreadlocs

• Athletes who wear tight ponytails or buns

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

To prevent traction alopecia:

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

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

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

• Be extra gentle when detangling and brushing your hair

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

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

• Inhibit hair growth by slowing the hair cycle

• Damage hair follicles

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

The researchers recommend these techniques for reducing stress:

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

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

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

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

Even simple lifestyle changes like:

• Limiting caffeine

• Avoiding excessive alcohol
• Practicing deep breathing exercises

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

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

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

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

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

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

Within a few weeks to months of quitting smoking:

• Blood flow to the scalp improves

• DHT levels begin to decrease

• Hair follicles repair DNA damage

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

By quitting smoking you’ll also:

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

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

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

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

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

• Reduces growth hormone secretions needed for hair follicle cell regeneration

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

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

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

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

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

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

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

• Penetrates the scalp, damaging DNA in hair follicle cells

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The researchers recommend:

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

• Rinsing hair thoroughly after treatments to remove residual chemicals

• Using heat protectant sprays and limiting heat styling

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

Over time, prioritizing gentle hair care may:

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

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

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

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

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

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

Advances in techniques like FUE mean:

• Speedier recovery times

• Less visible scarring at the donor and recipient sites

• Minimal discomfort

• Long-lasting and natural-looking results

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

• Significantly improved self-esteem and confidence

• Relief from emotional distress caused by hair loss

• The opportunity to wear your hair however you like again

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

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

Different vitamin forms have differing levels of bioavailability which refers to how much of that particular nutrient is absorbed and utilized in the body. This is important because it allows us to get as much out of our supplements as possible.

Supplements are a great way to fill nutrition gaps that cannot be met through food but it is important to realize that just because a supplement claims to provide a specific amount of a particular nutrient does not mean it will all be absorbed. We have compiled together the ultimate list of the most bioavailable forms of each vitamin to hopefully make it easier for you to pick out the best supplement! This post contains affiliate links.

Fat Soluble Vitamins 

Vitamins A, D, E, and K are all fat soluble vitamins and therefore, can be toxic to the body if they are overconsumed and stored in excess. If a diet is well balanced, then it is unlikely that these vitamins will need to be supplemented. However, if supplementation is desired or needed, it is important to understand which form of the vitamin will be most bioavailable for meeting nutritional needs. To make it easier for you, we have bolded what to look for on the nutrition label when shopping for supplements. 

• Vitamin A – Vitamin A helps maintain healthy skin, good eyesight, and functions in reproductive and immune health. There are two forms of vitamin A: the preformed vitamin A called retinol (or retinyl esters) which is found in animal products and the provitamin A called carotene which is found in foods of plant origin. Preformed vitamin A is the most bioavailable form because it is already in the preferred form that the body likes to absorb whereas carotenoids must undergo an extra conversion step to be absorbed. Look on the supplement nutrition label for preformed vitamin A, retinyl acetate, and retinyl palmitate. 

• Vitamin D – Known as the sunshine vitamin, vitamin D is highly important for strong bones and the immune system. Vitamin D has 2 forms: Vitamin D2 (ergocalciferol) which is present in plants and D3 (cholecalciferol) which can be obtained from animal products or sun exposure. While both forms of vitamin D are absorbed equally in the body, studies have shown that Vitamin D3 is more effective at increasing the vitamin D levels in the blood and may be the preferred form of supplementation. Few foods naturally contain vitamin D and supplementation may be advised, especially if sun exposure is not achieved regularly. Look on the supplement nutrition label for vitamin D3, cholecalciferol. 

• Vitamin E – Vitamin E is an antioxidant that helps boost immunity, widen blood vessels to prevent clotting, and improve brain and heart health. There are eight forms of vitamin E but only one is recognized as being biologically active in the human body which is known as alpha-tocopherol. However, recent evidence suggests that gamma-tocopherol is more effective at increasing the anti-inflammatory properties of vitamin E supplements than simply alpha-tocopherol alone. If vitamin E supplementation is desired, look for a mixed tocopherol supplement that may list alpha and gamma tocopherols on the nutrition label.

• Vitamin K – Vitamin K is required for proper blood clotting and healthy bones. This vitamin has three primary forms: K1 (phylloquinone), K2 (menaquinone), and K3 (dihydrophylloquinone). Of the three forms, MK-7 vitamin K2 has been shown to be the most bioavailable form of vitamin K because it is accessible for a longer period of time in the body’s circulation allowing for increased absorption. The K2 form of vitamin K has been linked to decreased risk of chronic diseases and can be consumed in dairy products, meats, and fermented foods. For supplementation, look on the nutrition label for vitamin K2 and menaquinone-7 or MK-7. 

Water-Soluble Vitamins

Vitamin C and the B vitamins are categorized as water soluble and are readily eliminated from the body. These vitamins must be frequently replenished through diet or supplementation and will rarely accumulate to toxic levels in the body. Check out our list of the most bioavailable forms of each water soluble vitamin!

• Vitamin C – Vitamin C is one of the most popular supplements because of the widespread belief in its immune boosting and anti-aging powers. Vitamin C is most commonly found as ascorbic acid in supplements. Some vitamin C supplements are paired with bioflavonoids, plant chemicals, to mirror the natural makeup of vitamin C in fruits and vegetables and potentially increase the absorption of vitamin C in the body. When choosing a vitamin C supplement look on the nutrition label for a complete C complex of ascorbic acid, bioflavonoids that contain hesperidin and rutin, and rose hips or acerola cherry which provide additional vitamin C and enzymes for better absorption. 

• Vitamin B1 (Thiamin) – Thiamin is known as the “morale vitamin” for its highly important role in producing energy for the body, stimulating the brain, and improving mental attitudes. It should be noted that all B vitamins are more effective when taken together in a B-complex supplement. However, there is an additional form of thiamin that is fat-soluble and more bioavailable known as benfotiamine which is actually transformed into thiamin once ingested into the body. Look on the nutrition label for benfotiamine or a complete B-complex supplement. 

• Vitamin B2 (Riboflavin) – Riboflavin is another extremely important B vitamin for the proper growth and functioning of the cells in the body. Riboflavin, like all other B vitamins, is also best taken in a complete B-complex supplement form and may be labeled as simply riboflavin or riboflavin 5-phosphate on the nutrition label. Although there is no proven bioavailability difference between the two forms, some believe that riboflavin 5-phosphate may be more bioavailable since it is already in the active form that the body needs. 

• Vitamin B3 (Niacin) – Niacin, another B vitamin involved in the growth and production of energy in cells, is specifically known for reducing cholesterol levels. There are three forms of niacin that may be found in supplements: nicotinic acid, nicotinamide (niacinamide), and nicotinamide riboside. Nicotinic acid is known for causing a red flush on the face while nicotinamide does not, and is therefore, the preferred form of supplementation. Nicotinamide riboside has been shown to increase the levels of the essential niacin-containing energy molecule in the body far better than either of the two other niacin forms. If niacin is supplemented alone, then look for nicotinamide riboside on the nutrition label, and if it is supplemented in a complete B-complex vitamin, look for nicotinamide (or niacinamide). 

• Vitamin B5 (Pantothenic Acid) – Panthothenic acid is rarely deficient in America since it is in most foods, but it is part of most complete B-complex supplements as calcium pantothenate as adding the mineral helps with shelf stability. Pantothenic acid is also available in the form of pantethine which has been shown to lower cholesterol while the calcium pantothenate form does not. 

• Vitamin B6 – Vitamin B6 is important for normal brain and immune function and is also unlikely to be deficient in Americans as this vitamin is present in a variety of foods. There are two common supplement forms of vitamin B6: pyridoxine which is present in most complete B-complex supplements and pyridoxal 5-phosphate which is the active form of vitamin B6 in the body. Both forms show similar bioavailability. To prevent deficiency in other B vitamins, make sure B1 and B2 are in equal amounts to B6 in a B-complex supplement. 

• Folate – Folate is a B vitamin that is absolutely essential during pregnancy for normal development of the fetus as well as throughout the lifespan for red blood cell production. Interestingly, the supplemental form of folate known as folic acid, is more bioavailable than the folate present in foods. Folate is considered most bioavailable in the form of 5-methyltetrahydrofolate (5-THF) because it can be absorbed despite metabolic disorders or pH changes in the stomach. 

• Vitamin B12 – Vitamin B12 is one of the most commonly deficient nutrients due to age, diet, and certain medical conditions. There are four vitamin B12 supplement forms but it has been shown that methylcobalamin and adenosylcobalamin work best together as the most bioavailable form of this vitamin. A sublingual tablet in which the vitamin directly enters the bloodstream is recommended as vitamin B12 does not absorb well in the stomach. 

• Biotin – Finally, the last member of the B vitamin family, biotin. Biotin is great for maintaining the health of hair, skin, and nails and because of this, it is often seen in multivitamin supplements. Biotin is simply found in its free form and is 100% absorbed when taken orally. It should be noted that biotin works best when combined with vitamins B2, B6, niacin, and A. 

• Focus on the positive: In today’s world, it’s easy for the negative realities to be the center of your thoughts. Take advantage of 2020 coming to an end, and choose to focus on the positive. This could mean pointing out the positive in a situation, day, week, or month.  

• Identify your areas of negativity: Negative thoughts often stem from particular areas. To increase your positivity, gain a greater awareness of what you feel negative about. This will help you pinpoint where you need to make more of an effort to be positive.  

• Surround yourself with positive people: Whether it be in person or virtually, surrounding yourself with positive people will increase your own positivity. Be conscious of who you spend your time with and how they affect your outlook.

• Practice gratitude: Part of being positive is being grateful for what you do have, rather than focusing on what you don’t. This can be people, moments, or things. Keep a gratitude journal or share your thoughts with others to enhance your self esteem.

• Exercise: Being active increases your level of endorphins, which are natural mood lifters. Getting in some exercise each day will suppress negative thoughts and increase overall positivity.

• Start each day on a positive note: Even if the previous day didn’t go as you hoped, it is important to start your day off on a positive note. This will help you set up your day to be a great one. Do so by stating positive affirmations, journaling, or listening to a positive song or podcast.

• Learn from your failures: Oftentimes, we feel negative about things that did not go as planned. Rather than beating yourself up for your failure, learn and grow from the experience.  

• Listen to music that makes you feel happy: Everyone has a genre, artists or song that brings them joy. Whether you associate music with positive times, or are reminded to think positive while listening, incorporate them into your day. 

• Practice positive self talk: People tend to have negative views of themselves which affect their self esteem. Become aware of any negative views you have about yourself, and practice positive self talk to form a positive outlook on yourself.

• Focus on the present: We often think negatively about past experiences that we cannot change. Rather than focusing on what you cannot control, focus on what you can: the present.

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

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

Healthy Clear Skin:

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

Serves as a Cleanse or Detox

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

Promotes Weight Loss:

Sea moss has a lot to offer.

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

Promotes Good Gut Health:

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

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

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

Rids the Body of Excess Mucus

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

Boosts Immune System:

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

Promotes Heart Health

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

Increases Energy

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

Great Source of Iodine

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

Build Muscle and Workout Recovery

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

Reduced risk of heart disease

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

Reduced risk of cancer

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

Prolonged life

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

Weight loss

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

Better memory

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

Hydration

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

Improved skin

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

Increased quality of sleep

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

Better mental health

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

Overall better physical health

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

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

In this article, we delve into the ten harmful effects of microplastics on human health, examining how these particles enter our daily lives and offering practical tips to minimize exposure. We will explore how microplastics can disrupt our endocrine system, cause inflammation, and even contribute to chronic diseases. Additionally, we will discuss the pathways through which microplastics infiltrate our food chain and everyday products, from bottled water to household dust.

By understanding the dangers posed by microplastics and taking steps to reduce our exposure, we can better protect our health and the environment. Join us as we uncover the hidden threats of microplastics and learn how to safeguard ourselves against this invisible menace.

Reproductive Health Issues

Research published by the Multidisciplinary Digital Publishing Institute indicates that microplastics can disrupt reproductive health. Studies have shown that exposure to these particles may lead to decreased fertility rates and adverse effects on fetal development. Microplastics can carry toxic substances like endocrine disruptors, which interfere with hormone regulation, potentially affecting reproductive functions in both men and women. These endocrine disruptors, such as bisphenol A (BPA) and phthalates, are known to mimic or block natural hormones, leading to hormonal imbalances. Furthermore, microplastics can trigger oxidative stress and inflammation in reproductive tissues, exacerbating reproductive health issues.

Hormonal Imbalance

Microplastics can mimic natural hormones, leading to imbalances that affect various bodily functions. These hormonal disruptions may result in conditions like polycystic ovary syndrome (PCOS), thyroid disorders, and other metabolic issues. The presence of these synthetic compounds in the body can alter hormone signaling, contributing to a myriad of health problems. Additionally, microplastics often carry other harmful chemicals, such as phthalates and bisphenol A (BPA), which are known endocrine disruptors. Long-term exposure to these substances has been linked to reproductive challenges, developmental delays, and an increased risk of hormone-related cancers, such as breast and prostate cancer. These widespread impacts highlight the urgency of addressing microplastic contamination in our environment and daily lives.

Respiratory Issues

Inhalation of microplastics is a growing concern, particularly for individuals living in urban environments with high air pollution. Studies suggest that inhaled microplastics can cause inflammation and respiratory issues, exacerbating conditions like asthma and chronic obstructive pulmonary disease (COPD). The lungs may struggle to clear these particles, leading to long-term respiratory damage. Over time, this accumulation of microplastics can impair lung function, increasing susceptibility to infections and other respiratory complications. Additionally, emerging research indicates that these particles may penetrate deeper into the respiratory tract, potentially entering the bloodstream and contributing to systemic inflammation and cardiovascular issues. This underscores the need for more comprehensive studies and measures to reduce airborne microplastics exposure in densely populated areas.

Gastrointestinal Disturbances

Microplastics are often found in seafood, salt, and even drinking water. Ingesting these particles can lead to gastrointestinal issues, including inflammation, ulcers, and changes in gut microbiota. A disrupted gut microbiome is linked to various health problems, such as obesity, diabetes, and inflammatory bowel diseases. Furthermore, microplastics can act as carriers for harmful pathogens and toxins, introducing additional risks to the digestive system. Once ingested, these particles may also cross the intestinal barrier, potentially entering the bloodstream and causing systemic inflammation. Over time, this can contribute to chronic conditions such as cardiovascular disease and neuroinflammatory disorders. The pervasive presence of microplastics in our food and water supply highlights the urgent need for stricter regulations and innovative solutions to reduce exposure.

Increased Risk of Cancer

While research is still in its early stages, there are concerns that microplastics may carry carcinogenic substances, increasing the risk of cancer. Chronic exposure to these harmful particles may contribute to the development of tumors and other malignancies, particularly in organs that come into contact with them. Microplastics can absorb and transport toxic chemicals, such as heavy metals and persistent organic pollutants (POPs), which are known to have carcinogenic properties. When these particles enter the body, they may create oxidative stress and inflammation, both of which are key factors in cancer development. Additionally, their ability to bioaccumulate in tissues raises concerns about long-term exposure, potentially heightening the risk for cancers of the digestive, respiratory, and reproductive systems. These emerging risks emphasize the need for further investigation and preventative strategies to minimize microplastic exposure.

Immune System Suppression

Microplastics can impact the immune system, making the body more susceptible to infections and diseases. Inflammation caused by these particles can weaken immune responses, leading to an increased risk of autoimmune diseases and other health complications. Research suggests that microplastics may disrupt the function of immune cells by triggering persistent inflammatory responses, which over time can lead to immune fatigue or dysfunction. Additionally, these particles can serve as carriers for harmful bacteria and viruses, further compromising the body’s ability to fend off infections. Chronic exposure to microplastics may also interfere with the body’s natural ability to heal and regenerate, increasing vulnerability to both acute and chronic illnesses. These findings highlight the profound effects microplastics can have on immune health and the need for ongoing research to fully understand their impact.

Neurological Effects

Emerging research indicates that microplastics may have neurotoxic effects. Studies have linked plastic exposure to cognitive decline, memory issues, and other neurological disorders. The potential for microplastics to cross the blood-brain barrier raises concerns about their long-term impact on mental health. Once in the brain, these particles may induce oxidative stress and inflammation, which are associated with conditions such as Alzheimer’s disease, Parkinson’s disease, and other neurodegenerative disorders. Additionally, microplastics can act as vectors for harmful substances like heavy metals and organic pollutants, which are known to exacerbate neurological damage. The interplay between microplastics and the nervous system underscores the need for further research into their effects on brain function, as well as preventative strategies to limit exposure and mitigate risks to mental health.

Endocrine Disruption

Microplastics can act as endocrine disruptors, interfering with hormone signaling and potentially leading to a variety of health issues, including developmental disorders, metabolic syndrome, and increased susceptibility to chronic diseases. These disruptions can have far-reaching effects on overall health and well-being. By mimicking natural hormones, microplastics can disrupt the delicate balance of the endocrine system, leading to abnormal hormone levels that affect growth, reproduction, and metabolism. Studies have shown that exposure to microplastics during critical developmental periods can impair fetal and child development, resulting in long-term consequences such as reduced fertility, abnormal organ development, and cognitive impairments. Furthermore, these hormonal imbalances can contribute to conditions like obesity, diabetes, and cardiovascular diseases, as well as increase the risk of hormone-related cancers. The pervasive presence of microplastics in the environment calls for urgent research and policy actions to protect public health and prevent further harm.

Skin Irritation and Allergies

Direct contact with products containing microplastics, such as cosmetics and personal care items, can lead to skin irritation and allergic reactions. The tiny particles can penetrate the skin, exacerbating conditions like eczema and dermatitis. When these particles enter the skin, they can cause inflammation, leading to redness, swelling, and discomfort. Additionally, microplastics may disrupt the skin’s natural barrier function, making it more susceptible to environmental pollutants and pathogens. The persistent presence of these particles on the skin’s surface can lead to chronic irritation, allergic reactions, and even accelerate the aging process by promoting oxidative stress. Over time, continued exposure to microplastics through topical products may increase the risk of more severe dermatological conditions and long-term skin health issues. The widespread use of microplastics in cosmetics and personal care products emphasizes the need for safer alternatives and better regulation in this industry.

Impact on Overall Well-being

The presence of microplastics in everyday life can contribute to a general feeling of unease and anxiety about health and the environment. The pervasive nature of these pollutants can lead to mental health challenges, affecting overall well-being. As individuals become increasingly aware of the widespread contamination of food, water, air, and consumer products, the constant concern over long-term exposure can result in chronic stress and a sense of powerlessness. This anxiety may manifest in worries about the potential for developing health issues, as well as concerns about the future of the planet. Studies have shown that environmental stressors, such as pollution, can exacerbate symptoms of anxiety, depression, and sleep disturbances. The ongoing presence of microplastics in daily life, coupled with limited knowledge about their long-term impact, can undermine mental health, emphasizing the importance of addressing environmental pollution to promote both physical and psychological well-being.

How Microplastics Enter Our Environment

Microplastics are introduced into our environment through various channels:

• Plastic Waste: Improper disposal of plastic products results in them breaking down into smaller particles, entering soil and waterways.
• Synthetic Fabrics: Washing synthetic clothing releases microfibers into wastewater, which eventually ends up in oceans and rivers.
• Personal Care Products: Many cosmetics and personal care items contain microbeads and other plastic additives that are washed down the drain.
• Food Packaging: Microplastics can leach from food packaging materials into the food itself, contaminating what we eat.

Ways to Avoid Microplastics

Minimizing exposure to microplastics is crucial for maintaining health. Here are some practical tips to help you reduce your risk:

1. Choose Natural Fabrics: Opt for clothing made from natural fibers like cotton, wool, or hemp. This reduces the number of microfibers released during washing.
2. Use a Microfiber Filter: Install a filter in your washing machine to capture microfibers before they enter wastewater systems.
3. Limit Plastic Use: Avoid single-use plastics and opt for reusable alternatives. Bring your own bags, bottles, and containers.
4. Be Mindful of Food Packaging: Choose fresh, unpackaged foods when possible. If you must use packaged items, select brands that prioritize sustainable packaging.
5. Avoid Personal Care Products with Microbeads: Check labels and avoid products containing microbeads or plastic ingredients. Choose eco-friendly alternatives instead.
6. Drink Filtered Water: Use a high-quality water filter to remove potential contaminants, including microplastics, from your drinking water.
7. Support Legislation: Advocate for policies and regulations aimed at reducing plastic pollution and promoting sustainable practices.
8. Educate Yourself and Others: Stay informed about the sources and effects of microplastics, and share this knowledge within your community.

Conclusion

Microplastics are a pervasive environmental threat with serious implications for human health. Understanding the harmful effects they pose, along with proactive measures to minimize exposure, can empower individuals to protect their health and well-being. By making conscious choices in our daily lives, we can work towards a healthier, cleaner future free from the dangers of microplastics.

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

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

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

1. Hydrates Scalp

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

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

2. Improves Hair Growth

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

3. Prevents Frizz

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

4. Prevents Dandruff

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

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

5. Protects hair from Hygral Fatigue

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

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

6. Protects hair from UV rays

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

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

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.

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

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

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

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

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

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

Maintain a Healthy Weight

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

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

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

Avoid Smoking

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

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

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

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

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

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

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

But, even if this year is different, it doesn’t mean that we can’t still have fun! One of the best parts of the holiday season is all of the fun, festive holiday drinks! Even if you’re someone that doesn’t enjoy an alcoholic beverage, a mocktail is still a great way to get yourself into the holiday spirit! While one of the traditional things about the holidays is the high-calorie meals and snacks, one place we can cut the calories but keep the fun is the drinks! We don’t expect you to go without any holiday merriment, but there are things you can do to make it a bit healthier.

Here are 10 really great alcoholic and non-alcoholic drink recipes to wow your family with this holiday season! 

Holiday Moscow Mule

Moscow Mules are an incredibly refreshing and easy drink to make and serve to your guests. It utilizes vodka, spicy ginger beer, and lime juice and is often garnished with lime wedges or mint leaves. While this might sound low-calorie already, the ginger beer is where the majority of the calories stem from. Getting any regular brand of ginger beer can lead to an excessive amount of artificial sweeteners, which in turn can cause the overall calories of the drink to skyrocket. This really great and easy recipe from “Get Healthy U” shows you exactly how to pick out ginger beers with natural sweeteners as well as how to add a cute holiday twist to your Moscow Mules; all while keeping each drink at 129 calories! 

Pear And Sage Sparkler

Many people don’t consider pears when thinking of holiday flavors, however, pears are incredibly popular during the colder months and would make a great addition to any dessert or drink! Much like with this sparkler! This particular recipe can be alcoholic or non-alcoholic and still taste amazing and be a showstopper during your holiday party! A food blogger by the name of “Honest Kitchen” has concocted a recipe for a 178-calorie version of this beverage and it sounds amazing! It’s a great drink for the whole family!

Espresso Martini

You can never go wrong with a coffee-flavored beverage at any party, however, mixing coffee and alcohol is a hard thing to master! But, also making it low-calorie? Well, my interest has peaked! “Picklee” and lifestyle blog has shared their absolute favorite Skinny Espresso Martini recipe and it’s super simple but incredibly delicious as well! Each serving is only 145 calories, but you can definitely lower it by getting alcohol that is low in sugars! 

Cranberry Mojito

Cranberries are definitely the crowned jewel of all the holiday fruits when it comes to drinks! The tart yet sweet taste that bursts on your tongue when you bite into one is a great compliment to any dish that you make! That’s why there’s no surprise that there’s a drink on this list that incorporates cranberries. Mojitos much like Moscow Mules, is a refreshing drink that incorporates white rum, sugar, lime juice, soda water, and mint. And while it is usually a summer drink, it can also be a great and refreshing drink for the holidays as well! This 128-calorie recipe by “Get Healthy U” incorporates a natural sweetener alternative to the sugar that is usually used when making a Mojito. Making this simple switch can drastically lower the calorie content, but still allow you to enjoy that classic Mojito taste that you love and enjoy!

Eggnog

Whether you enjoy a more adult version of this drink, or you enjoy it on it’s own, eggnog makes for one of the most perfect cold weather drinks. There are a few ways to make this drink healthier. One way is to cut out all of the refined sugars from the condensed milk and the heavy cream, and substitute those ingredients for maple syrup. In this recipe by “Super Healthy Kids”, they have done just that! Another option is to do a non-dairy option! By choosing a rich and creamy plant-milk option, you’re able to cut out the other extra refined sugars in the recipe by “A Sweet Pea Chef”! Plus this recipe also substitutes honey for the sugar! It’s a win-win! You still get that rich creamy flavor that you love, without the guilt from all the extra calories! 

Grinch Punch

When you think of a super cute holiday-themed drink, most people don’t automatically think of the Grinch. However, its iconicity over the past decade as one of the most watched holiday films of all time, could lend to its popularity in the drinks department as well! This punch gets its name from the vibrant green color that it gets from the sherbert that is used in it. However, while there are ways to make this drink more adult-friendly, if you’re looking to wow the kids this holiday, this is also a great drink to do so with! Just make sure that you omit the alcohol while making the drink for the kids! This recipe by “Get Healthy U” is only 171 calories (with alcohol) and is extremely easy and fun to make! 

Rosemary Gin Fizz

A gin and fizz is another incredibly classic and easy drink to make that requires little work! It only requires gin and a sparkling water of some sort to make the drink! You can always add any other flavors that you would like to, however, to make this holiday version, vegetarian and wholefoods blog “Cookie+Kate” has made this incredibly easy recipe and incorporated rosemary, lemon juice, and honey for added sweetness. 

Apple Spiced Mimosas

Apple is another classic holiday/colder month fruit and it goes great with any blend of spices such as cinnamon and nutmeg. This mimosa recipe uses apple juice instead of orange juice as a mix for your champagne! It also incorporates sweetener alternatives such as coconut sugar to create a super cute sugar rim for your champagne flutes! 

Kombucha Cosmopolitan

While I’m sure the last thing you were expecting when drinking alcohol was kombucha, it can actually be a great mix for an alcoholic beverage! The natural tang and fizz from the fermentation makes for the perfect mixture for a cosmopolitan. Instead of using a sugary mixer, consider using a flavored kombucha that is already incredibly low in sugar and super high in probiotics! This can be a great drink for soothing the tummy and getting you ready for the big meal that you’re about to have! This recipe by “Get Healthy U” is super easy to make and incorporates some great ingredients that can help you to feel better but still have fun! 

Healthier Hot Chocolate

Finally, for the most iconic holiday drink of the season; a nice steaming cup of hot chocolate. But not just any hot chocolate, a low-calorie version that can be mixed with your favorite choice of alcohol! While the recipe provided by “Get Healthy U” is definitely aimed towards those that want to make the drink more adult friendly, you can easily save the calories and allow for it to be more wholesome and appropriate for the whole family without adding the alcohol! An added plus with this recipe is that it is completely dairy free and utilizes honey as a wholesome sweetener alternative to conventional sugar!

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

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

Houston Run Clubs

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

ZFT Run Club

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

BON Running Club

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

West End Running Club

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

Njord Running

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

Runner’s High Club

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

Bayou City Road Runners

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

Houston Harriers

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

In Flight Running

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

Houston Area Road Runners Association

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

Heights Running Club

Heights Running Club is a great network for runners and walkers. They aim to help motivate members to reach their goals while maintaining a fun environment. Formed in January 2012, this club’s purpose is to “unite the large community of runners and walkers in Houston Heights.” They are open to all levels and abilities and meet once a week! This club is free to join and run local races with the Heights team! They change up the running distances, do tempo runs, run on the track, and do hill workouts at Spotts Park! They are also kid-friendly! 

Instagram:

Martha McKittrick RD, PCOS Expert 

Martha McKittrick is a dietician and certified nutritionist who has over 20 years of experience with PCOS nutrition. She mixes humorous posts with educational, informative posts such as supplements, food ideas, grocery hauls, and science backed up facts as well. She is very committed to supporting women struggling with their PCOS to achieve their goals. 

View this profile on Instagram

PCOS | Insulin Resistance | Weight Loss | Nutrition & Lifestyle (@the.pcos.dietitian) • Instagram photos and videos

Courtney Minors, RD, PCOS Specialist 

Courtney Minors is a dietician and PCOS expert. Having PCOS herself, Courtney believes in reversing symptoms with a healthy lifestyle and balanced nutrition. She helps women to have better hormone health through different wellness strategies, diet, and exercise. She also has her own PCOS program to help women with their journey! 

View this profile on Instagram

Courtney Minors | PCOS | Nutrition | Insulin Resistance (@pcos.nutritionist.courtney) • Instagram photos and videos

TikTok:

Cory Ruth, MS, RDN

Cory Ruth, better known as “thewomensdietician” on Tikok and other platforms, is a dietician, women’s health expert, and also has PCOS herself. Her content focuses on women’s nutrition emphasizing the importance of balanced eating and hormone health. Her content is engaging, yet educational. This makes it easy to appreciate and informative for women. 

@thewomensdietitian

Drew Baird

Drew Baird is an educational content creator who offers information and advice on PCOS. He uses current and past scientific studies to provide accurate information to his followers. His content is fun and relatable and covers things such as diet and nutrition, hormone balancing, and how to manage PCOS symptoms. 

@thepcosmentor

X:

PCOS Challenge – National Polycystic Ovary Syndrome Association 

PCOS Challenge is the leading non profit organization that raises awareness about PCOS. They share support and resources to over 60,000 women struggling with PCOS. They host events, are active on the radio and TV, and even offer health screenings. As well as providing support, their mission is to advocate for increased funding and research specifically for PCOS. 

Today is #WorldPCOSDay!

Many women remain undiagnosed and unaware of #PCOS. Let's change that.

Educate yourself, spread the word, and support those affected. Knowledge is power!https://t.co/WqLEJhyD5uhttps://t.co/JqEu9iu0X1#PCOSAwarenessMonth pic.twitter.com/BMNKT5vU4Q

— PCOS Challenge (@pcoschallenge) September 1, 2024

Jessie Inchauspé  – Glucose Goddess 

Jessie Inchauspé is a French biochemist and author of two New York Times bestseller books “Glucose Revolution”, and “Goddess Method”. She is known for sharing educational, scientifically backed up facts and tips. These tips include managing glucose levels through nutrition. She particularly focuses on balancing blood sugar for metabolic health, which in turn is helpful for women with insulin resistance due to their PCOS. 

The BEST way to start a meal?
Veggies & Vinegar baby
if you have a salad,
make sure to add vinegar to the dressing – that way you get two benefits in one: the fiber from the veggies, PLUS the acetic acid from the vinegar.
Your veggie starter can be any veggie (salad or… pic.twitter.com/QKAuliVNmC

— Jessie Inchauspe (@glucosegoddesss) June 25, 2024

Facebook:

PCOS Diva Page

The PCOS Diva Page on Facebook provides women with PCOS a community full of support and resources. They offer advice on symptom management, nutrition, and lifestyle changes. Women share personal stories, tips, and insight as to what works and doesn’t work for them. This is a great resource that creates a supportive community for women with PCOS! 

PCOS Awareness Association

The PCOS Awareness Association is a worldwide non-profit organization that is dedicated to advocacy of Polycystic Ovarian Syndrome. Their page aims to raise awareness and provide support and important tips for women with PCOS. This community encourages women to have discussions, connect with others, and to learn about others’ experiences as well as sharing their own. 

Youtube:

Tallene Hacatoryan, RD  

Tallene Hacatoryan is a dietician and PCOS expert, who also has PCOS. Her channel focuses on symptoms and weight management through lifestyle and diet changes, specifically gluten and dairy free. Her videos are engaging and educational which makes it simple to understand. She offers advice and support, and also has her own program as well! 

Tam Woods 

Tam Woods is a best-selling author, clinical nutritionist, and fertility educator! Her channel is centered around educational videos. Her videos consist of healthy pregnancy advice, recipes, and natural solutions for hormone imbalances. 

Reduce PMS symptoms: Many women deal with symptoms of PMS during their luteal phase. Symptoms such as increased hunger and cravings, bloating, cramping, mood changes, and more usually occur. Focusing on eating a diet in lean proteins, healthy fats, complex carbs are suggested for this specific phase. Vitamin B6 rich foods in specific also help with alleviating PMS symptoms. Incorporating high-fiber foods and anti-inflammatory foods during this phase can ease bloating, and support mood swings as well. A study published in the Journal of Women’s Health found that dietary changes can significantly reduce PMS symptoms, highlighting the importance of nutrition in managing hormonal fluctuations.

Enhanced workouts: Cycle syncing your workouts can actually provide you with better strength and energy depending on which phase you’re in and what workouts you’re doing!  For example, during the menstrual phase energy levels and strength are usually at their lowest. Resting and low-intensity exercises are best. During the follicular phase, your motivation and energy to workout is rising. This is usually the best time for running and high intensity exercise. The ovulatory phase is when your mood and energy is usually at its best, and you’re feeling strong. This is a great time for exercises such as jogging, hiking, and bike riding. Lastly, during your luteal phase your energy decreases significantly. This is also when PMS symptoms start, which means low-intensity exercises are great. Things like light walks, yoga, or functional training. Research from the American Journal of Physiology supports the idea that tailoring workouts to menstrual phases can optimize performance and recovery.

Better mental well being: Understanding how to treat your body and support it during different phases can be very beneficial for your mental health and empower you. Irritability and lower energy levels usually occur during the menstrual cycle. Depression and feelings of sadness are also common in women during their menstruation. Doing self-care activities such as meditation, relaxing, or watching comforting shows/movies can help get away from those feelings. Not only does cycle syncing help you pay attention to your hormones and cycles, it’s also creating a deep mind-body connection. This can lead to better mental health, happiness, and feeling more balanced. A study in the Journal of Affective Disorders found that women who practiced cycle syncing reported improved mood and reduced symptoms of depression.

Better sense of nutrition: Throughout the different cycles, eating different foods and incorporating more nutrients, minerals, and vitamins can positively affect your nutrition. During the menstrual cycle, foods such as leafy greens, lean meats, berries and bell peppers are great and make a colorful diet. The follicular phase is associated with lean proteins, healthy fats and carbs. Ovulation similarly to the follicular phase focuses on lean proteins, healthy fats and non-starchy veggies. Luteal is concentrated on lean proteins and complex carbs. Eating these foods with intention and listening to your body when doing so is very beneficial for nutrition. Research published in the Journal of Nutrition highlights the importance of tailored nutrition in supporting hormonal health and overall well-being

Fertility: While cycle syncing itself is not a fertility treatment, by understanding the phases and your cycle in general, it can give insight into what’s happening during your cycle and when your fertile window is to help you know when the best time to conceive is. Also, when eating specific types of food during a specific phase, some foods can support fertility and ovulation. For example, omega-3 and fiber rich foods can help with fertility. A study in the American Journal of Clinical Nutrition found that omega-3 fatty acids can improve fertility outcomes, emphasizing the role of diet in reproductive health.

Better digestion: The hormone progesterone is high during the Luteal phase, sometimes causing bloating and slower bowel movements. Taking note of your symptoms and tailoring your diet to this specific phase can help ease the bloating and also help digestion. Eating anti-inflammatory foods such as salmon and lean proteins is great during this phase. Fiber rich foods like sweet potatoes, oats and fruits can also help with digestion and bloating. Research from the Journal of Gastroenterology supports the idea that dietary adjustments can improve digestive health and reduce bloating.

Better overall wellness: When cycle syncing, you’re tailoring and paying attention to your diet, self-care activities, and exercise. This holistic approach not only can help benefit your cycle and hormones, it can also promote a sense of balance in yourself overall. Understanding how your hormones work and how to work with them throughout each phase can help relieve stress about your health. Making these changes for your hormone health can eventually lead to those habits being sustained, which can provide significant and positive lifestyle changes that improve your overall quality of life in the long run. A study in the Journal of Holistic Nursing found that holistic approaches to health, such as cycle syncing, can lead to improved overall wellness and quality of life.

Exercise

Just by working out, you are able to boost your brain health, mental health, and physical health- that’s an awesome combo of self-care right there! Exercising can help your brain learn faster, improve your memory, and help with your cognitive ability. As for your mental health, it’s a stress reliever and can reduce depression and anxiety. On top of these, you’ll look good and feel good!

Fresh air

Especially being in the middle of a pandemic, we can often feel suffocated, whether it’s from being indoors all day or just needing some space. Going out for some fresh air can help clear your lungs, lower your blood pressure and heart rate, can give you more energy, increase focus, and can help you get that sense of peace you might not get from being indoors.

Gratitude

Having gratitude is linked to having better sleep, better heart health, and strengthening relationships. All of these contribute to a healthier immune system, which is one less thing for you to stress about. Along with that, we are still in the middle of a pandemic, making the holidays a little lonelier for some of us, but with having some gratitude, you’re able to think about all the things you are grateful for and think positively, which increases your mood and makes you feel happy!

Skincare

The air outside is dry and freezing, causing our skin to be dry, which often leads to insecurities. Make sure you’re keeping your skin moisturized, i.e, body lotion, lip balm, and most of importantly- water! Don’t forget to protect your skin with SPF and if you need to, treat yourself to a professional facial. This can help you feel beautiful and refreshed!

Hygiene

Did you know that personal hygiene can affect your self-esteem and mental health? Poor hygiene is typically associated with being unmotivated and feeling sluggish, which is often found in those who have poor mental health. Take care of yourself and make sure to set time aside to showering, brushing your teeth, washing your hands, and taking off any makeup. Doing so can prevent any diseases you can get from not doing so and making you look good, thus making you feel good.

Adequate sleep

Lack of sleep can make us moody, forgetful, and unfocused! And guess what? The risk of you attaining chronic diseases increases, the less sleep you get. It’s even more important now that it’s cold and we all just want some rest. Set an alarm on when to go to bed and sleep for at least 7 hours. This will reduce all the symptoms listed as well as decrease your dark circles and make you feel less lazy. It will even help you feel more relaxed and give you energy throughout the day.

Healthy diet

A healthy diet is an important aspect of self-care. But it’s not about losing weight, it’s about the nutritional content you are putting into your body. Make sure to include the recommended amount and types of vitamins and nutrients to keep your body healthily functioning throughout the day. A well-balanced diet and even taking vitamin supplements are able to promote your overall health and keep you feeling healthy. During holiday dinners, you can opt-in for healthier ways to make the food, for example, using left-over vegetable water for the gravy.

Volunteering

This self-care activity not only builds your self-esteem but can give you a sense of purpose. Volunteering is a way to give back to the community, it’s especially needed during the holiday season, and it also gives back to you. In this way, you are able to build new relationships, find happiness, and learn new skills, which enhances your brain activity. Volunteering can also help you re-evaluate yourself in how you care for yourself and how you are compassionate towards others, often encouraging self-love and caring for others.

Listening to music and dancing

Need to blow off some steam or de-stress? Listen to music and dance it off! Sometimes all we need is to move around how we want and when we want, to relieve some stress, and let ourselves go for a bit. You’re getting fit, you’re unloading unwanted feelings, and you get to do it listening to something you like. You can even dance to holiday music.

Focusing on you

Remember that your feelings matter and you should pay attention to them. Often we stress about things or other people and it makes us feel unmotivated or unhappy. If holiday shopping or going out feels too stressful and doesn’t make you feel right, you don’t need to do it, focus on you. Sit back, relax, and focus on self-care!

• Health Benefits: Car dependent cities such as Houston are designed around vehicles with sprawling neighborhoods and very limited pedestrian access. These cities usually have a higher rate of obesity and related diseases because of the reduced opportunities for active transportation and/or limited access to a workout facility. Because they require a vehicle, people living in these cities are linked to increased sedentary behavior and related mental issues such as isolation and depression. On the other hand, walkable cities are characterized by pedestrian-friendly city design with large sidewalks, bridges, public areas, and mixed-use developments. Residents of these cities tend to be affiliated with lower obesity rates and higher physical activity, which leads to reduced risks of cardiovascular diseases.

• Environmental Impact: High vehicle use is affiliated with car-dependent cities, which means more air and noise pollution, specially high-traffic areas and exacerbated use of fossil fuels to gas the vehicles. Urban sprawls and the city infrastructure contributes to loss of habitat and harms the environment in a negative fashion. These cities require more space for parking lots and parking garages, which means most buildings have to consider that and use up a bigger land to accommodate with the needs, and the high number of vehicles require larger roads, extra lanes, and a high-speed freeway system, which all require extra space that is taken from the environment around. Meanwhile , walkable cities are more environmentally sustainable due to lower vehicle emissions and an increase in the use of functioning and reliable public transportation and personal environmentally friendlier options such as bicycles or electric scooters. The reduced need for parking spaces and garages, frees up land for green spaces and public areas, which overall increase the air quality of the region.

• Economic Factors: Building the necessary infrastructure, maintaining the roads, and extra traffic patrol units all lead to extra funds that are diverted from the public domain and services to mend the roads. Car-dependent cities also tend to bring extra financial burden for the residents including car ownerships or rental, fuel,  maintenance fees such as frequent oil changes or accident damages, cost of ride-share and taxi services for residents without a car, and the possibility of parking fees. Walkable cities are usually more economically vibrant, with usually higher property values and increased tax revenue. The reduced need for parking and transportation infrastructure allows these cities to have more freedom into investing funds into public services, public transport, education or healthcare.

• Social Status: car-dependent cities usually leave very little room for social interactions by limiting the social setting. Living in a car-dependent city, most of the time is spent alone in a vehicle behind traffic and looking for parking spaces. The traffic and rush hours also reduce the socializing time and mental capacity of residents after work hours which results in an increased sense of isolation. Due to the lower amount of space, residents’ lives are generally separated and are less engaged in community activity. Accessible public spaces in walkable cities allow for growing social interactions and community engagement. These cities are more lively and vibrant due to more people bustling in the streets and this encourages spontaneous encounters, which increases the cohesion of the community and reduces the sense of isolation.

Urban Design: Functionality is the main focus of car-dependent cities, with designs to increase the smooth flow of traffic and lower the chance of distractions and accidents which result in wider roads and large parking lots. This however, leads to drifting focus from city design and cultural elements, and makes for a more brutalistic and soulless design containing a lot of concrete and stone that usually is not appealing to the general population. Walkable cities prioritize aesthetics and city culture, usually exemplified by tree-lined sidewalks, pedestrian plazas, and accessible parks along with a more detailed architecture on city buildings and monuments. The streets in these cities are designed for safety and visual appeal to encourage pedestrian use over depending on vehicle.

Recycle wrapping paper and gift boxes

One of the 3 R’s to reduce waste, recycling wrapping paper, and gift boxes! Recycling wrapping paper and gift boxes can save trees, money, and energy. For one, you can reuse new ones you get and old ones already stored in your home or you can throw them in the recycling bin. Recycling wrapping paper and gift boxes in the bin will reduce the amount of landfills we have and carbon emissions released into the atmosphere. One ton of paper is equivalent to 17 trees (which take in up to 250 pounds of CO2 emitted).

LED holiday lights

Or solar-powered lights with a timer that turns off automatically, so you don’t forget! These lights last longer and are more energy-efficient than your traditional holiday lights. LED lights are proven to save up to 75% of energy (saving money) and they last 25 times longer. Not only that, but they are safer to use as they don’t overheat as much as traditional holiday lights and the same lights could still be used for the next 40 holidays!

Gift an experience

Due to the COVID pandemic, our experiences are limited. But it doesn’t have to stop us from doing things, as long as we stay safe, social distance, and plan ahead. There are so many ideas that can be gifted that don’t need to be thrown in the trash like gift cards, gift certificates, future concerts, or maybe even a gym membership to a place that requires social distancing! 

Reusable bags

Going Christmas shopping? Instead of the store giving you plastic to carry your items in, opt in for buying a reusable bag or bringing your own! Plastic is harmful to the environment as well as to us and animals. They contain chemicals that are absorbed by our bodies and especially the environment, where they can be sink into our groundwater! Not only that, but plastic can be ingested, injure and poison marine life.

Gift used or thrifted items

Also, part of the 3 Rs, reusing! There are many like-new or brand-new items you can find thrifting! And if anything, a lot of people love vintage items, especially if you score on a rare one. Stores like Goodwill or Texas Thrift offer a variety of them, but there are also online stores that sell secondhand items like Poshmark, Craigslist or eBay. In this way, waste is decreased and the demand for manufactured items decreases, which means less money and less energy for companies to emit!

DIY 

“Do it yourself”- it’s more heartfelt, you know what’s going in, and you can buy it in bulk, making it less expensive! There are so many creative ideas, especially ones to promote health and safety. One DIY idea is a COVID safety kit, like medicine, thermometers, vitamins, and masks! Another one to promote health can be a workout kit, where resistance bands, jump ropes, sweat towels, mats, and more are included!

Invest in an actual tree

Investing in an actual tree saves you from buying an artificial one that’s traveled thousands of miles, emitting carbon emissions, and made with harmful chemicals since they are made from plastic and dyes. Cutting down a real tree may sound bad, but they are grown specifically for holiday festivities. Buying a real tree keeps local tree growers’ businesses going and they are also recyclable and compostable, meaning they can go back into the earth to make new life!

Organic and locally grown food

An eco-friendly way to have a holiday dinner, this is a way you can reduce you and your family’s carbon foot-prints. Buying produce close to home, instead of one that travels thousands of miles away uses less energy and releases fewer carbon emissions. Not only that, but most local farmers grow produce and meat that are sustainable, and by buying from them you are supporting small/ local businesses, especially if they have been hit hard by the pandemic.

Reusable dishes and utensils

Reduce your carbon footprint and landfill waste by using your regular, at-home glass, ceramic, or reusable dishes and utensils. You will be saving yourself the trouble of filling up your trash with plastic that will later be thrown in the landfill and make its way to harming marine life and the environment.

Going for a walk

Instead of going for a drive, which also contributes to pollution, try going for a walk. You can enjoy a breath of fresh air and get some exercise after that hearty, holiday meal. The best part is, you do not have to do it alone and the Christmas lights are out, so you can spend time with your family, admire the lights, and support sustainability!

Organize your study materials:

Organizing your study materials is essential for effective exam preparation. Start by gathering all the resources you’ll need, including class notes, textbooks, handouts, and supplementary materials. Once you have everything together, sort them by subject or topic. This organization makes it easier to locate specific information when you need it. For instance, you can create separate folders or binders for each subject or topic, or use digital tools to categorize your materials. By organizing your study materials in this way, you’ll save time and minimize the stress of searching for information, allowing you to focus more on understanding and mastering the content. A study published by Stanford psychology scholars found that college students who employed strategic approaches to using study resources, including organizing their materials, improved their exam scores by an average of one-third of a letter grade.

Create a study schedule:

Creating a study schedule is a crucial step in effectively preparing for final exams. Start by determining the amount of time you have available before your exams and the subjects or topics you need to cover. Then, allocate specific time slots for studying each subject or topic, ensuring a balanced distribution of study time across all subjects. It’s essential to include breaks in your schedule to prevent burnout and maintain productivity. Breaks allow your brain to rest and recharge, which can ultimately enhance your ability to retain information. Additionally, be realistic when planning your study sessions, taking into account your other commitments and responsibilities. By following a well-structured study schedule, you can manage your time effectively and approach your exam preparation with confidence.

Use active study techniques:

Active study techniques are powerful tools for enhancing learning and retention. Rather than passively reading through your notes, actively engage with the material to deepen your understanding. One effective technique is summarizing key concepts in your own words, which forces you to process the information and articulate it in a way that makes sense to you. Another strategy is teaching the material to someone else, whether it’s a study partner, friend, or even an imaginary audience. Teaching requires you to organize your thoughts coherently and explain complex concepts in simpler terms, reinforcing your understanding in the process. Additionally, practicing with flashcards is an excellent way to reinforce memory retention through repetition and retrieval practice. By incorporating these active study techniques into your routine, you’ll not only improve your comprehension but also develop stronger critical thinking and problem-solving skills, ultimately leading to better performance on your final exams.

Prioritize your studies:

Prioritizing your studies involves identifying the subjects or topics that require the most attention and allocating your study time accordingly. Start by assessing your strengths and weaknesses in each subject or topic, considering factors such as difficulty level, familiarity, and exam weight. Focus more on the subjects or topics where you feel less confident or where you have the most room for improvement. Allocate additional study time to these areas while still dedicating some time to reviewing subjects or topics where you’re already proficient. This balanced approach ensures that you’re addressing areas of weakness while also reinforcing your existing knowledge. By strategically allocating your study time based on your priorities, you can maximize your efficiency and effectiveness in preparing for your final exams.

Practice past exams or sample questions:

Practicing past exams or sample questions is an invaluable strategy for final exam preparation. By engaging with these materials, you familiarize yourself with the format and structure of the exam, as well as the types of questions that may be asked. This familiarity helps reduce test anxiety and allows you to approach the exam with confidence. Moreover, practicing past exams or sample questions enables you to identify any gaps in your knowledge and areas where you may need further review. Additionally, it provides an opportunity to refine your time management skills and develop effective strategies for answering different types of questions, such as multiple-choice, short-answer, or essay questions. Overall, incorporating past exams or sample questions into your study routine enhances your preparedness and increases your chances of success on the final exam.

Stay healthy:

Staying healthy is essential during the demanding period of exam preparation. Prioritizing both your physical and mental well-being can significantly impact your ability to perform well. Adequate sleep is crucial for cognitive function and memory consolidation, so aim for a consistent sleep schedule and ensure you’re getting enough rest each night. Fueling your body with nutritious meals and staying hydrated provides the energy and focus needed for effective studying. Regular exercise not only boosts mood and reduces stress but also enhances cognitive function, so incorporate physical activity into your routine. Equally important is taking breaks to rest and recharge your mind. Stepping away from your study materials periodically can prevent burnout and improve productivity when you return. By maintaining a healthy lifestyle and self-care practices, you’ll be better equipped to tackle your exams with clarity, resilience, and optimal performance.

Stay organized: 

Staying organized is key to maintaining focus and productivity during exam preparation. Start by ensuring your study space is clean, clutter-free, and conducive to learning. Keep all your study materials neatly organized and readily accessible, minimizing the time spent searching for what you need. Additionally, eliminate distractions by creating a quiet environment free from interruptions. Silence your phone or put it on “Do Not Disturb” mode to prevent notifications from breaking your concentration. Consider using productivity tools or apps to manage your tasks and deadlines efficiently. By establishing an organized study space and minimizing distractions, you can optimize your study sessions and maximize your learning outcomes, ultimately leading to better performance on your final exams.

Stay positive and confident: 

Maintaining a positive and confident mindset is crucial for success during exam preparation. Believe in your capabilities and trust in the effort you’ve invested in your studies. Cultivate a positive attitude towards your exams, viewing them as opportunities to demonstrate your knowledge and skills rather than daunting obstacles. Visualize yourself performing well and achieving your goals, reinforcing your confidence and motivation. Remember that setbacks are a natural part of the learning process, and focus on what you’ve accomplished rather than dwelling on any perceived shortcomings. By staying positive and confident, you’ll approach your exams with resilience, determination, and a sense of self-assurance that will ultimately contribute to your success.

1. UTI Prevention

Whether consumed as whole fruits or as juice, cranberries can help reduce the risk of contracting urinary tract infections (UTIs). Cranberries contain proanthocyanidins, which prevent bacteria from adhering to the urinary tract walls, thereby reducing the likelihood of infection. It’s important to note that while cranberry juice can help prevent UTIs, it is not a cure for an existing infection. Consistent consumption of cranberries supports overall urinary tract health, and several studies have demonstrated that cranberries can effectively reduce the incidence of UTIs.

2. Improved Heart Health

Consuming cranberries regularly can significantly protect the heart against various forms of disease. Cranberries contribute to heart health by lowering blood pressure and cholesterol levels. They also help repair any damage to the blood vessel lining by reducing harmful compounds. Cranberries are rich in polyphenols, which have been shown to reduce the risk of cardiovascular diseases. Several studies support the cardiovascular benefits of cranberries, highlighting their role in promoting overall heart health.

3. Help Boost Immune System

Cranberries are rich in vitamins C and E, which play a crucial role in boosting the immune system by increasing the production of white blood cells. These cells are vital for protecting the body against infections and diseases. Consuming cranberries helps promote a healthy gut and prevents persistent illnesses. The compounds found in cranberries are similar to those in other plants that help regulate and strengthen the immune system. Incorporating cranberries into your diet is an excellent way to maintain a robust and healthy immune system.

4. Helps Reduce Inflammation

The phytochemicals in cranberries are effective in lowering inflammation, thereby reducing the risk of chronic diseases such as arthritis. Cranberries also contain antioxidants that help reduce inflammation in the body and support overall health and well-being. Their anti-inflammatory properties play a crucial role in preventing chronic illnesses. For instance, individuals with arthritis may benefit from drinking cranberry juice regularly, as it contains salicylic acid, which can help reduce joint swelling and pain. By incorporating cranberries into your diet, you can harness their powerful anti-inflammatory benefits to promote long-term health.

5. It Promotes Oral Health

Cranberries contain proanthocyanidins, which improve oral health by inhibiting bacterial growth in the mouth. These compounds help reduce plaque buildup, tooth decay, and cavities, while also preventing gum diseases. Studies have shown that cranberries can significantly lower the prevalence of cavities by 95% due to their low sugar content and antibacterial properties. Drinking cranberry juice can enhance dental hygiene and protect your teeth and gums from harmful bacteria. Additionally, cranberry juice can help ease the pain associated with periodontitis—an infection that affects the gums and can potentially damage the jawbone. By incorporating cranberries into your diet, you can support and maintain better oral health.

6. Weight Management

Cranberries are low in calories and high in fiber, making them an excellent addition to your diet for weight management and improved digestion. Their high fiber content provides a sense of fullness, helping to prevent overeating and bad eating habits. Some studies have shown that cranberries can help boost blood sugar control, which is beneficial for weight loss. Furthermore, cranberries can enhance insulin resistance, support weight loss, and reduce the risk of obesity. They are a safe and healthy food option for people with metabolic problems, offering both nutritional benefits and support for overall metabolic health.

7. Enhance Skin Health

Cranberries contain essential vitamins that promote skin health by shielding it from environmental damage. The carotenoids found in cranberries improve skin texture and overall appearance. Additionally, cranberries are a rich source of vitamin C, which is crucial for collagen production, a protein that maintains skin structure and elasticity. Many dermatologists recommend creams high in vitamin C due to its numerous benefits, including enhancing collagen production and brightening dark spots on the skin. Incorporating cranberries into your diet can contribute to healthier, more radiant skin.

8. May help prevent Cancer

The antioxidants in cranberries have been shown to prevent the growth of breast, colon, and pancreatic cancers. These powerful compounds not only inhibit cancer growth but also slow down the proliferation of cancer cells. Proanthocyanidins, a type of antioxidant found in cranberries, have been proven to reduce the risk of stomach cancer by preventing bacteria from adhering to the stomach lining. Several studies indicate that cranberry extracts can decrease cancer cell mass by slowing their growth. So, when you drink a glass of cranberry juice, you’re actively helping to limit the risk of cancer cell growth in your body.

Dyspepsia (Indigestion or upset stomach): Dyspepsia, or functional dyspepsia is a gastrointestinal disorder of the brain gut axis. Stress, dietary changes and anxiety during the illness and through recovery can also contribute to dyspepsia. The symptoms can be stomach pain, bloating, and feeling overly-full. Some may even experience heartburn, acid reflux, and excessive burping. The actual cause of functional dyspepsia is not known, but its effects can linger. According to a study published on GI disorders after covid recovery, 39.5% of patients had new onset GI disorders. 58 of them had functional dyspepsia. 

Irritable Bowel Syndrome (IBS): IBS, also known as irritable bowel syndrome can also develop as a result of having long covid. It can present with symptoms such as abdominal pain, changes in bowel habits, and bloating. After having covid, it can disrupt the gut-brain axis which is responsible for regulating GI function. The disruption of the gut-brain axis and inflammation from covid can trigger IBS symptoms in some individuals. According to research, increased incidence of IBS can be related mainly to deterioration of mental health, especially when having covid. 

Constipation: Research shows that constipation is associated with long covid after the initial infection. In a study of 147 patients without prior GI symptoms, 6.8% of the patients developed new onset of constipation after having covid. Constipation seems to be the most common manifestation in patients with long covid. Covid can cause damage and inflammation to the lining mucosa of the intestine by infecting gastrointestinal cells, this can contribute to constipation and other GI issues. 

Nausea: Nausea is also common with long covid, which can show the prolonged effects of covid on the nervous and GI systems. In a meta-analysis of 43 studies which had 18,246 patients, 6.3% were experiencing nausea and vomiting. For some, the anxiety and stress linked to having covid and dealing with long covid symptoms can intensify the feeling of nausea. There is an established connection between the chronic GI symptoms and mental health symptoms such as anxiety and depression. 

Abdominal Pain: Abdominal pain when dealing with long covid can vary on how it feels, from mild abdominal cramps to persistent and intense abdominal pain. This pain can be due to the disruptions to the gut microbiome when having covid, it can cause notable changes to the gut flora. Chronic inflammation from covid can also cause chronic abdominal pain after the initial infection, this is because the inflammation disrupts the normal bacteria in the gut. This can lead to stimulation of some of the GI systems nerves. 

Bloating: Bloating, another common and uncomfortable issue with long covid can stem from disruptions to the gastrointestinal system. Inflammation from covid can cause the stomach to feel swollen and full. According to research, those who had covid were 54% more likely to experience GI symptoms such as bloating, abdominal pain and more.

Acid Reflux: Acid reflux, also known as gastroesophageal reflux disease (GERD), is also a symptom of long covid. Covid is associated with a severe inflammatory response, which can contribute to symptoms such as acid reflux. A study done on covid-19 and GERD states that GI symptoms are known to occur with 29% of patients six months after recovering from covid. Among the 29% of patients, acid reflux symptoms were reported in 27% of them. New onset GERD symptoms from covid can unfortunately last over a year or can persist long-term. 

Weight loss: Along with other GI symptoms, weight loss is also common in those that suffer from long covid. Weight loss can happen due to muscle loss and fat loss. This usually occurs due to malnutrition, lack of appetite, lack of physical activity,  lingering GI symptoms, and prolonged loss of smell and taste. Significant weight loss can persist after the initial covid infection, short-term and long-term. According to 8% of those that survived covid and are suffering from long covid had experienced persistent weight loss. 

Gut Microbiota Imbalance: Significant changes to the gut microbiota are common in those with long covid. This can be as a result of inflammation from the covid virus. The inflammation can cause ulcerations in the stomach, duodenum, and oesophagus, which in turn also causes GI symptoms as well. Changes in gut bacteria were related to an increase in blood markers of tissue damage and inflammatory cytokines. The changes in gut bacteria can persist even after recovering from covid. According to research, the covid infection reduces the diversity of bacteria in the gut. 

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.

Mr. Dawe’s influence extends far beyond these departments, as he collaborates with colleagues across campus to cultivate a holistic approach to health and well-being. His dedication ensures that the entire university community benefits from a comprehensive and inclusive health strategy. We are privileged to share insights from his extensive experience with Health Fitness Revolution, showcasing his invaluable contributions to the University of Houston.

HFR: How does UH approach supporting student health and wellness, especially in such a diverse city like Houston?
Dawe: The diversity at UH makes the work really interesting because we engage with students, faculty, staff, and external communities from all diverse populations. This diversity is part of what attracted me to the University of Houston. It certainly adds challenges to the role, and to all of our roles, but it also makes the work incredibly rewarding. One way we approach health and wellness is through a framework we’ve recently developed called Be Well, Do Well. For instance, during new student orientation, we talk about the foundation of health and well-being. We emphasize that if students can be well, they’ll do well—not just as students but as individuals for the rest of their lives. This is about setting a foundation that supports personal and academic success. You may have noticed the Cougs Care initiative on campus. It focuses on three levels of care: self-care, each person has their own responsibility to look after themselves; university care, UH has a responsibility to create systems and provide resources to support student wellness; Cougs caring for Cougs, this is possibly the most important component because, as a community, we will never have enough programs to meet everyone’s needs. However, by creating a culture where Cougs care for fellow Cougs, we can collectively address well-being in a more holistic way. A connected, caring community is vital to everyone’s health and well-being, and that’s something we’re actively building. It’s also a key element of the JED Campus strategy we’ve implemented, which focuses on social connection as a cornerstone of mental health.

HFR: What are some of UH’s main priorities regarding student health and well-being?
Dawe: As I mentioned, Be Well, Do Well is a significant priority for UH, and it’s built around the concepts of being, doing, connecting, caring, and learning. This framework guides our programs and services and ties them together to ensure students understand how health and wellness directly impact their success. Our goal is to increase awareness and create connections between existing programs. For example, while UH has had excellent wellness services in place for years, our focus now is on evolving them to better meet the current needs of students. This includes emphasizing why wellness matters—not only to students’ academic performance but also to their long-term goals, like finding meaningful careers and leading fulfilling lives.

HFR: College can be stressful—how is UH helping students manage challenges like mental health, stress, and staying active?
Dawe: Supporting mental health and stress management is a huge part of the Be Well, Do Well framework. When students feel overwhelmed or are in crisis, we provide immediate access to support services. However, our larger goal is to help students avoid reaching that point by addressing issues further upstream. For instance, we encourage students to build social networks through the 500+ student organizations available at UH. These connections serve as support systems that help students navigate ups and downs. Additionally, we offer training programs like QPR (suicide prevention) and Help a Coug, which equip students with skills to support their peers. Beyond social connections, we stress the importance of foundational wellness habits—such as sleep, nutrition, physical activity, and stress management. Research shows these habits are directly linked to brain function and academic performance. For example, we educate students about the difference between staying up all night to study with energy drinks versus getting a full night’s sleep and performing better on exams. Our job is to help students understand the why behind wellness. By connecting health habits to their academic goals, we empower them to make choices that benefit their overall well-being.

HFR: What kinds of programs or services does UH have to support underrepresented or at-risk students?
Dawe: UH has six departments focused on health and well-being: Campus Recreation, Wellness, the Student Health Center, Counseling and Psychological Services (CAPS), the DART Center for Student Accessibility, and Cougars in Recovery. Each department offers specialized programs and services tailored to meet the needs of diverse populations.
Additionally, I work closely with colleagues across campus to ensure that wellness extends beyond specific departments. Supporting underrepresented and at-risk students requires a campus-wide commitment to health and well-being, and that’s something we emphasize in all our initiatives.

HFR: After the student suicides in 2017 and 2023, what changes did UH make to better support mental health on campus? Have you seen any positive changes in students’ well-being since those updates?
Dawe: After these tragedies, UH made significant investments in mental health resources. For example, we became a JED Campus in 2020, joining a nationwide framework focused on mental health and suicide prevention. This initiative brought together over 200 faculty, staff, and students to implement changes based on JED recommendations. In 2023, the campus mobilized even further, forming eight work teams and creating a mental health task force led by the university president. External reviewers also assessed our services, leading to approximately 80 recommendations for improving campus wellness. These changes included hiring more counselors, embedding mental health resources into syllabi, and expanding case management in residential life. While it can be difficult to measure the absence of crises, the increased engagement from students, faculty, and staff has been encouraging. Programs like Cougs Care are helping to establish a culture of well-being, and this cultural shift will continue to grow over time.

HFR: Does UH work with local Houston organizations to expand health and wellness resources for students?
Dawe: Absolutely. UH partners with several local organizations, such as the Harris Center for Mental Health, WellTrack Boost, and Togetherall. These partnerships enable us to provide specialized resources while addressing barriers like transportation and funding.
Additionally, our partnerships allow us to connect students with external expertise, ensuring they have access to the support they need. Being in a large city like Houston offers many opportunities to collaborate and expand our reach.

HFR: Are there any exciting new health or wellness initiatives being planned to tackle emerging challenges?
Dawe: One of the most exciting developments is UH’s work toward becoming a Health Promoting Campus under the Okanagan Charter. This international movement emphasizes creating environments and policies that support well-being, going beyond traditional programs and services For example, we’re incorporating mindfulness spaces into new campus buildings and retrofitting existing ones to foster mental well-being. We’re also exploring AI-powered tools to streamline access to resources, such as integrating chatbots into our Cougs Care website. These initiatives reflect our commitment to innovative and holistic approaches to wellness.

HFR: How does UH ensure its wellness programs reflect the diverse cultural backgrounds of its students?
Dawe: We operate on the principle, “Nothing about us without us.” Students are the best source of insight into their own needs, which is why we actively seek their input through surveys and focus groups. For instance, our well-being survey provides valuable data to help us adapt our programs to meet the needs of diverse populations. At the same time, we stay informed about national trends and creative solutions in higher education. This combination of student input and external research helps us remain responsive to cultural differences and evolving needs.

HFR: Looking ahead, how do you see UH’s wellness programs evolving to meet students’ future needs?
Dawe: UH’s wellness programs will continue to evolve based on student feedback and emerging trends. The Be Well, Do Well framework, along with initiatives like the Health Promoting Campus movement, will remain central to our approach.
By staying connected to national and international networks, we aim to lead in innovative strategies for student wellness. Our goal is to create a campus environment where every student can thrive, now and in the future.