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.

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

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

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

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

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

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

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

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

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

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

As a follow-up to our Mood Boosting Foods series, Health Fitness Revolution has put together a list of the best foods that naturally reduce anxiety:

• Chammomile Tea: Has been proven to reduce anxiety. Read our list of healthiest teas.
• Increase your Intake of Omega-3s. They protect against inflammation and have been shown to improve people’s overall mood, ability to cope with stress, and ability to kick substance-abuse habits. The many benefits of Omega-3 are listed in this article we wrote.
• Eat B-complex Vitamins.  The B vitamins are believed to combat anxiety by affecting your brain’s production of neurotransmitters. Natural sources of B Vitamins:
  • B-6: legumes, cereal grains, leafy vegetables
  • B-12: eggs, salmon, cheese
  • Thiamin: seeds, pork, nuts
  • Biotin: peanuts, cauliflower, mushrooms
  • Riboflavin: cottage cheese, liver, yogurt
  • Niacin: mushrooms, meat, wheat
  • Pantothenic Acid: legumes, eggs, yeast
  • Folate: citrus, leafy greens, seeds

• Include Protein in your Breakfast: This makes your breakfast more energizing, which can help combat the effects of anxiety during the day.  Read our article on the importance of eating breakfast here.
• Stay Hydrated! Even mild dehydration can negatively affect your mood. Read our article on drinking more water here.
• Avoid Simple Carbohydrates (like sugary foods) and Eat complex carbohydrates. These are believed to increase the level of serotonin in the brain, which has a calming effect.  Read our article on switching to whole grains here.
• Eat Foods High in Tryptophan beacuse this amino acid can reduce anxiety by promoting better sleep. Examples include cheese, chicken, soy products, eggs, tofu, fish, milk, turkey, nuts, peanuts and peanut butter, pumpkin seeds, and sesame seeds. (Disclaimer: The scientific community is split on whether soy products are good or bad for health, with half of studies praising soy products and the other half disagreeing- we will let you decide for yourself how you feel about them.)
• Try Valerian Root:  It is known to be a natural sedative and sleep aid.

The following should be avoided to reduce anxiety:

• Avoid Caffeine: It can make your anxiety more pronounced by making you feel jittery. Also, the stimulating effect of caffeine can take up to eight hours to wear off and interfere with your ability to rest.
• Cut back on omega-6 fatty acids which are largely found in vegetable oils, can increase inflammation in the brain and have been linked with mood imbalances.
• Avoid alcohol. Despite its immediate calming effect, the process of digesting alcohol can actually make you feel edgy and interfere with your ability to sleep. Read tips on cutting back on alcohol here.

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.

Increased blood circulation

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

Boosted muscular strength

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

Improved athletic performance

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

Disruption of pain signals

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

Adds something different to your exercise routine

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

They are safe for mostly everyone

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

Reduces cellulite

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

Raises your metabolism

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

Makes you happier

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

Increases energy levels

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

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

Zucchini Noodles (Zoodles)

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

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

Spaghetti Squash

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

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

Chickpea Pasta

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

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

Lentil Pasta

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

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

Quinoa Pasta

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

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

Brown Rice Pasta

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

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

Black Bean Pasta

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

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

Shirataki Noodles

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

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

Soba Noodles

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

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

Edamame Pasta

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

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

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

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

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

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

Portion Control

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

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

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

Avoid skipping meals

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

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

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

Water is your friend

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

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

Everything In Moderation

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

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

Listen to your body

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

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

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

Slow Eating

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

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

Do not watch TV while eating

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

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

Eat More Fiber

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

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

Exercise

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

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

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

Sleep the full 8 hours

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

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

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

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

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

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

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

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

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

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

Drink more water!

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

Celebrate the small successes- they matter!

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

Find an accountability partner.

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

Pick ONE resolution at a time

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

Love Yourself!

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

REST- so you don’t get injured

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

Be Patient and Consistent

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

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

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

Be prepared for some weight gain, at first…

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

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

Prioritizing Mental Health

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

Addressing Loneliness

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Showers

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

Exfoliation

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

Soaps that target acne

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

Clothing

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

Sheets

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

Lotions

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

Spot Treatment

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

Hydration

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

Diet

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

Hair

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

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

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

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

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

Social and Mental Benefits of Horse Ownership

Life Tips We Can Learn From Horses

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

• Fish and Omega-3 Rich Foods: About 3% of the hair shaft is made of these fatty acids, but your body can’t make them, so it’s important to get them through your nutrition. Salmon, herring, avocados, flax seed, pumpkin seeds, and walnuts are all great natural sources of Omega-3.

• Chicken and other Protein: Skin, hair, and nails are mostly protein. These proteins – keratin, collagen, and elastin – ward off wrinkles and provide strength and elasticity. Get your skin-boosting protein by including at least one serving of lean meats, chicken, seafood, legumes or eggs, and two serves daily of low-fat dairy products.

• Eggs: Not only are eggs a great source of protein, but they are also loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women.

• Spinach: Loaded with iron, folate, beta carotene, and vitamin C, it helps keep hair follicles healthy and scalp oils circulating. Other dark leafy vegetables such as kale and collard greens also offer the same nutrients.

• Greek Yogurt: Look for low-fat options of Greek yogurt, which are high in protein, and vitamin B5 (pantothenic acid — an ingredient often seen on hair care product labels).

• Blueberries and other Vitamin C Foods: Blueberries are nutrient powerhouses! Vitamin C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little Vitamin C in your diet can lead to hair breakage. Other foods high in Vitamin C are kiwis, sweet potatoes, strawberries, and tomatoes.

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

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

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

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

  

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

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

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

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

  

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

  

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

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

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

Dr. Shemek is such a wealth of knowledge that we split up our exclusive interview with her into two parts: this one focusing on nutrition, and another highlighting the wellness industry.

“Especially now, during the COVID-19 pandemic, we are clearly seeing how a healthy lifestyle is not only recommended but is immensely important to strengthen our immune system. It has been shown that obese and unhealthy individuals have severe symptoms with a much higher death rate. Thank you, Dr. Lori Shemek for your never-ending commitment towards a healthier and fitter America” says HFR founder Samir Becic.

Lori Shemek is well known as a pioneer in creating global awareness of low-level inflammation and how it is the underlying cause of most illness, disease, faster aging, and weight gain. She has been sending out the message about inflammation long before it was a buzzword. Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat but poor health as well.

Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author, and specializes in weight loss resistance. She has helped many people to once and for all…lose weight and feel better fast. Dr. Shemek is an award-winning, bestselling author of How To Fight FATflammation!; The Ketogenic Key; Beginner’s Guide to Intermittent Fasting and Fire-Up Your Fat Burn! The Huffington Post has recognized Dr. Shemek twice as one of the Top 16 Health and Fitness Experts, and as one of the Top 35 Diet and Nutrition Experts. She is frequently featured on national TV shows and radio shows.

View this post on Instagram

A post shared by Dr. Lori Shemek (@drlorishemek)

Here is the exclusive interview:

Samir: Give me three things that you, as an accomplished nutritionist, would suggest to Americans to better their health? 

Dr. Shemek: I think the first thing I would do is have people eliminate sugar and these certain oils that I was talking about earlier with you. So I would eliminate sugar and have them eliminate these very processed industrialized oils such as canola, corn, vegetable, and soy. There is so much research out there showing how harmful they are to cellular health. Our cell membrane is made up of the types of fats that we ingest and these fats are industrial, highly processed, and inflammatory- which means that it’s compromising the whole cell itself. When that happens, we become unhealthy, we’re more vulnerable to cancer, and weight gain, and hunger, and cravings, and the list goes on and on… So those are two things I would do immediately, and then the third thing is to get people to move their bodies because if you don’t move your body it’s south in terms of health. So when you stop the ingestion of sugar, you are optimizing your health just with that alone. You stop those that I mentioned- that’s even more important actually than sugar- and you’re automatically creating a healthier cell. And then, when you move- the body’s designed to move- if you could incorporate just those three things, that will seriously take you far in terms of optimizing your health. 

Samir: What you put in your body is enormously important. Tell me the worst junk foods that you would tell Americans to eliminate?

Dr. Shemek: It’s all bad, it’s all really bad for you. I’m going to go with anything that has sugar in it. I would definitely also say anything deep-fried would be the worst for your body- like french fries, potato chips, fried chicken… those kinds of foods. They’re fried in hot oil, they’re cooked in hot oil, and this oil is creating aldehydes and all sorts of noxious chemicals that actually set off a chain reaction of inflammation in the body immediately. You’re promoting faster aging, heart disease- all the things that we were told promoted heart disease are actually these oils and sugar. When you heat oil, it changes the nature and structure of the fat. That fat becomes a part of your cellular membrane and your health just spirals downward. 

Samir: What is the difference between gluten-free and gluten-friendly? 

Dr. Shemek: They’re both pretty much the same because if it’s gluten-friendly, that means you know you’re ingesting something that isn’t going to set off that inflammatory gluten response. Gluten-free means there’s no gluten at all… but that doesn’t mean that they’re healthy foods. It just means that there isn’t any gluten. 

Samir: There is a lot of confusion with food labels and terms. What are some to look out for?

Dr. Shemek: I think what happens is, a lot of people get confused when they hear the word organic or they see organic on a product, they think it’s healthy, they think “oh it’s okay.” I always say that one of the actions to take, no matter what, is to read the ingredient list. Read the labels because that’s the only way you’re going to lose weight and optimize health. So back to your question, you know gluten-free that’s a buzzword, organic is a buzzword, keto is now a buzzword, and there are so many unhealthy keto products. I was looking at a keto pizza at Whole Doods the other day, I went “oh really,” so I looked and it had 54 grams of carbohydrates in one slice- that is not keto! But because they made it with cauliflower crust, then they can say it’s keto. They actually can’t say that, but they did, and it’s misleading for so many people. It’s also very interesting how for example if people eat bread, they might purchase whole wheat bread thinking that’s a really healthy choice, when in fact, that bread can raise your blood sugar by as much as two tablespoons of sugar. That’s why I say: you have to read the labels! 

Did You Know? Vegetable Oil is Worse Than Sugar.

Many have no idea that oils such as canola, corn, vegetable or soy are making us fat, sick & harming brain health. These oils are highly processed damaging cellular health.

Use olive oil, avocado oil, coconut, butter or ghee. pic.twitter.com/HcZY9NmTlI

— Lori Shemek, PhD (@LoriShemek) January 19, 2021

Samir: What are the best foods for people to improve their skin? To have more vibrant, elastic, younger-looking skin with fewer wrinkles?

Dr. Shemek: There are quite a few things… your skin reflects what’s going on on the inside of your body, so we go back to that sugar again and when you ingest sugar, you’re creating a biochemical reaction called glycation. It’s when sugar and proteins come together and denature the structure of the tissue within our body- not just on our skin causing wrinkles and sagging skin, but the tissue on the inside of the body as well. So it’s really important to stay away from sugar- eliminate it! I used to be addicted to sugar when I was in my 20s and when I stopped, it was one of the best things I ever did. You don’t have to be chained to that horrible ingredient, I used chromium picolinate which is a mineral most people are deficient in, and it really helps you. By the third day, you really don’t crave sugar… hardly at all, so it’s very beneficial. So number one: eliminate sugar. The other one is obviously water because it hydrates and plumps the skin. Those who don’t hydrate enough have older looking skin than those who do. The other thing is eating an antioxidant, polyphenol-rich diet because again we go back to the cell. If the skin cells are happy with all the nutrients they need, they do what they’re supposed to do and you’re gonna have beautiful skin, fewer wrinkles, less sagging. We all get older, but we don’t have to- we can slow aging. But water is always my number one tip that I give people in terms of a healthy lifestyle because water hydrates your body, allows your muscles to perform better, helps take the toxins out of your body, and makes your skin look better. 

Samir: Drinking water is enormously important to human health. Can you please tell us a little bit about how water impacts our digestive system and metabolism? 

Dr. Shemek: We need to stay ahead of dehydration, even mild dehydration. By the time you’re thirsty, you’re already two percent dehydrated. Staying hydrated bumps up weight loss and it boosts your metabolism thirty percent for a couple of hours after you ingest a glass of water- that’s huge! Now imagine if we did that consistently throughout the day, and drank water throughout the day, our metabolism would be optimized. Water helps rid the body of toxins and it brings nutrients to the cell, it also stops hunger and cravings. Mildly dehydrated people have no idea that it’s the reason behind their knee pain, joint pain, and headaches. Next time you feel tired, stop and think about drinking a glass of water… because when we don’t have enough fluid in our system, cellular function slows down and so does our metabolism which leads to weight gain. Dehydration is also why you feel tired, have foggy thinking, and you gain weight. Many athletes have problems with their joints because they don’t drink enough water. A lot of people don’t realize that it actually protects you from illness and disease! People will say “oh our body has a thirst detector and we don’t need to drink water until we’re thirsty” but I beg to differ because they have done studies that show that yes, you do need to drink water to optimize your health unless you want to slug through the day. My grandmother was a perfect example- she hated water, she just would not drink it, she would drink juice right, but she was always mildly dehydrated and not healthy.

Samir: I always tell people if they want nutrition information, they should go to you, Dr. Shemek. You’re one of the leading experts in America when it comes to nutrition. You even have four best-selling books on how to fight inflammation- can you please elaborate on how inflammation affects our health and metabolism?

Dr.Shemek: So quickly…the good kind is called acute inflammation and we need it to heal- even though it feels uncomfortable. It’s swollen, it’s black and blue, it stings, but it’s necessary to stay alive, it’s a repair mechanism and it’s an immune response within the body. The type of inflammation that we now know is the core underlying cause of most illnesses, diseases, faster aging, and weight gain is called silent or chronic inflammation. There is also another type of inflammation that is called fat cell inflammation which I call “Fatflammation” and named my book after. This silent inflammation occurs within the fat cell- although the fat cell is a different entity, it’s our largest endocrine organ. Many people don’t know that the cells in our body emit a trickle of inflammatory molecules and this leads to heart disease, cancer, rheumatoid arthritis, type 2 diabetes, obesity, the list literally goes on and on… If we can keep inflammation low, then we can slow aging, we can stay lean and become leaner, and we can create optimal health and have protection against illness and disease. We’ve seen with COVID, that problems due to underlying health conditions are all inflammation-related, and so that’s why we need to keep it low. We can do that with diet: drinking water keeps inflammation away, supplementation is very effective as well, and exercise promotes an anti-inflammatory response within the body. We have our own endogenous antioxidants that are promoted when we move and that’s why I think movement is so important for people who want to stay healthy! Fat cell inflammation is another silent inflammation and provoked by the type of diet we choose to eat. The highly processed standard American diet with those seed oils and industrially processed oils I was referring to earlier create a compound arachidonic acid that gets stored within the fat cell and this promotes an inflammatory response. The fat cell doesn’t like it being stored there, so it begins to send out a trickle of inflammatory molecules 24/7 and this slows down the metabolism leading to weight gain. That’s why when we choose to eat an anti-inflammatory diet, our life changes: our moods change, our brain health changes, everything changes! 

Increase your intake of omega-3 fats to help build your mitochondrial membranes – crucial for optimal health.

Be sure to include things like salmon, mackerel, sardines, anchovies, chia seeds, flax seeds, hemp seeds, walnuts and egg yolks.#optimalhealth #healthychoices pic.twitter.com/ZI6a0rmiZA

— Lori Shemek, PhD (@LoriShemek) January 21, 2021

Samir: I am familiar with inflammation in the body from when I did my experiment of living six weeks as a morbidly obese person by wearing a 200-lbs iron suit from morning until night.

Dr. Shemk: I remember that was amazing, oh my gosh, I felt that was truly astounding- you ran with the weights, too, didn’t you? 

Samir: I ran seven marathons in 8 weeks with a weighted vest equivalent to 73.5 pounds to motivate obese Americans to be a bit more mobile. But this particular six-week experiment was meant for me to understand obesity. When I was wearing the 200 pounds weighted suit, I was depressed- even though I knew underneath that metal I had muscle with 8% body fat. Just the pressure from the weight on my brain made it hard for me to function in addition to being sore all the time.

Dr. Shemek: Yeah, it does affect you. I had Drew Manning on my show recently, and he purposely gained 70 pounds- he’s done it twice now purposely- just so that he can empathize with people who are obese. Then he loses it to show them it can be done, but during the time he gains all that weight, he says it’s horrible. He actually got divorced this last time because of what he was going through, his personality changed, his inflammatory markers skyrocketed, it’s terrible, but it does happen.

Samir: It definitely affects your brain in such a negative way, that afterward when you come out of it, you feel more empathy towards people that are obese. It’s not like that they’re just lazy… they genuinely don’t have a good quality of life. Your other book is the Beginner’s Guide to Intermittent Fasting– let’s talk about that. 

Dr. Shemek: Yeah so my book the Beginner’s Guide to Intermittent Fasting just takes the reader very quickly on how to do it properly, because if you don’t prepare yourself for not eating, then you’re not going to do it again. It’s one of the healthiest, best tools you can use to optimize your health… the average American is ingesting 300 grams of carbohydrates a day which is a staggering amount of carbohydrates! So when you go from that amount of food to not eating, immediately, that’s not going to work out very well for you. What you do is prepare yourself to do that- the book is really beneficial at quickly helping you do that. Fasting is good because it promotes a couple of things: it gets rid of dead and dying cells that are just hanging around- they refuse to die, and they just hang around causing mischief and inflammation because the other cells think something’s going on and something’s wrong in the body. They’re called senescent cells or zombie cells because they just never go away. Science is now working on getting rid of these senescent cells which they’ve been able to do it with quercetin and a prescription medication effectively- but you don’t want to do that. Quercetin is is a compound from onions that not very bioavailable which is why it doesn’t work as effectively… but with intermittent fasting, you are naturally getting to get rid of all those senescent cells without having to take anything. The other thing that happens is called autophagy, and it cleans out the cells- it’s like cellular housekeeping, so all the old aged parts of the cell, the gunk that’s in there, everything gets used, up picked out, or remodeled into different types of proteins for the cell. Those are two very important components of intermittent fasting… not to mention that you’re creating optimal gut health because the digestive tract is getting to rest, it’s not having to do anything at all except tend to cleaning up cellular health! Brain health is increased- BDNF within the brain is promoted which is very good for memory and all sorts of wonderful things. Weight loss occurs for many people, and there’s research out there that shows that the types of foods you eat aren’t as much an issue with intermittent fasting as it is with other types of diets. If you’re fasting and your diet is not that great, you’re still gonna get the benefits. That being said, I don’t recommend eating unhealthy food, no matter what. 

Samir: One of my personal favorite fasts is when I don’t eat anything for 16 hours and eat for 8. 

Dr. Shemek: That’s the 16-8 protocol for intermittent fasting. I always recommend people start out with just delaying their breakfast an hour… so if you don’t eat during the night, you sleep eight hours, delay your breakfast for another hour, you get nine hours of fasting. Then, when you feel confident with that, you delay it another hour… until you get to 16 hours of not eating. The longer you fast, the more benefits accrue within the cell. Autophagy is really strong the longer you fast. 

Samir: I did it for two months to see if I had any decreased power but it didn’t happen. Actually, my power stayed the same, my strength, strength endurance, and my cardiovascular shape were exactly the same, and I felt more rested and had more energy. Now let’s discuss Fire-Up Your Fat Burn!

Dr. Shemek: That was my first book and all my books are about anti-inflammation. My first book is a very easy read. It touches on inflammation the importance of it because I’ve been trying to get the public to understand how vital and crucial it is for them to keep that inflammation low. When you do that, you optimize your health! It is a quick introduction to inflammation and includes recipes that guide the reader on how to quickly start reducing inflammation. You can start doing it right now by just having a cup of tea- that will begin to reverse inflammation in the body and cellular inflammation. 

4 BIG Benefits of Intermittent Fasting Just 12 Hours:

1. Improved Brain Health
2. Enhanced Detoxification
3. Reduced Inflammation
4. Weight Loss/Management

Example: Dinner at 7pm and Breakfast at 7am = 12 hours of fasting.#intermittentfasting #health #inflammation #weightloss pic.twitter.com/1tnyTRejQN

— Lori Shemek, PhD (@LoriShemek) January 16, 2021

Samir: In the past seven-eight months we are seeing that the most serious complications with contracting COVID-19 are in people who are obese and have an unhealthy lifestyle. What is your message to those millions of Americans who are obese and contract the virus? 

Dr. Shemek: First of all, don’t be depressed about it, don’t be scared, just be careful. Begin to slowly boost and promote immune support for yourself, start eating an anti-inflammatory diet, move your body in any way you can every day… and once you start doing that, you will be reversing inflammation- you’re stabilizing blood sugar, you’re keeping glucose lower, you’re promoting muscle mass. Our muscles are a great depository for glucose, that’s where it’s stored, so the more muscle you have, the healthier you, because chances are your blood sugar is going to be balanced. Once we start exercising, we become insulin sensitive but start small, small choices add up every single day… have that cup of tea, have some berries, eat an anti-inflammatory diet with lots of leafy greens, wild salmon for the omega-3s, and get those polyphenols in. When you ingest omega-3s, you’re stopping that inflammatory response, and the polyphenols and antioxidants from the vegetables are going to repair the tissue damage within the body. 

Samir: What are the three foods you would recommend to people looking to boost their immune systems? 

Dr. Shemek: I know a lot of people don’t like avocado, but if you like avocado, you’re in luck! All you have to do is slice it open add that to your diet- that is an incredibly healthy fat. Remember I said that the cell membrane is made up of the types of fats we ingest, well that’s one of them. And then add some olive oil, it has been shown to be very protective of that cell membrane where our optimal health is. It’s that very tiny thin membrane that determines whether we’re healthy or not. Definitely get your omega-3s in, your antioxidant-rich teas, your polyphenol-rich teas, and coffee is extremely healthy for you. If you’re fasting, coffee and tea boost more autophagy, which again is that cellular house cleaning. Drinking water is anti-inflammatory and in my book I have recipes. My last book, The Ketogenic Key has about 40 pages of super easy recipes that are very low carb. It has a ketogenic diet in there but the point is of the book is ketosis- that is where it’s at in terms of optimizing cellular health as well. When you switch your primary source of fuel from glucose to fat, you’re going to be utilizing ketones that are created in the liver. That’s a clean-burning fuel that has really profound benefits on your health, your weight, your skin, and every aspect of your body. There are other ways to get into ketosis other than the ketogenic diet- there is intermittent fasting, which we just talked about, there is exercise, which we also brought up, and then there’s exogenous ketones or supplementation with ketones. Those will get you into ketosis within half an hour, so if you don’t like the ketogenic diet, the book shows you different ways to do it.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

  

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

  

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

  

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

Essential Macro-minerals

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

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

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

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

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

Trace Minerals

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Houston’s Most Scenic Trails

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

Memorial Park

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

Buffalo Bayou Park

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

Rice University Loop

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

Hermann Park

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

Buffalo Bend Nature Park

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

Terry Hershey Park

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

Gavelston Island

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

George Bush Park

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

George Mitchell Nature Preserve

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

Paul Carr Jogging Trail

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

Brays Bayou Greenway

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

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

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

Best Houston Dog Parks

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

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

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

Danny Jackson Family Bark Park

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

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

Johnny Steele Dog Park

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

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

Millie Bush Dog Park

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

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

Congress Bill Archer Park

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

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

Alexander Deussen Dog Park

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

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

Tom Bass Regional Park & Dog Park

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

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

Discovery Green Dog Run

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

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

Nassau Bay Dog Park

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

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

TC Jester Dog Park

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

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

Maxey Park and Run Dog Park

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

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

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

Here are some ideas of at-home exercises you can do. Whether you have three hours to kill, or only 30 minutes to move your body, these different exercises will come in handy.

Yoga

You don’t need much space or equipment for this one. The only thing you really need to practice yoga is comfortable clothing and a mat. It is a good exercise that allows you to adapt the moves to your level of expertise. We have several articles related to the different types of yoga and its benefits to help you find the one that’s perfect for you.

Pilates

You can find different pilates classes and most gyms, but you can also practice it at home. It helps improve your flexibility, increase muscle strength, tone your whole body, and much more. If you want to make it more interesting you can always add some things:

Stability Ball

Not only are they cheap, but you can also use them in many different exercises. Stability balls help you burn more calories because they add more movement, relieve back pain, tone core muscles, and improve balance.

HIIT

Short for High-Intensity Interval Training, HIIT has become extremely popular in the past couple of years thanks to its versatility and benefits. You can have different HIIT routines for different days of the weeks that target several areas of the body. You can also practice it at the gym – if you like to include fancier equipment in your routine – or even at home, where you can make it more interesting by adding some simple and inexpensive things:

• Jump Rope

Not only is it super inexpensive, but jumping rope helps you burn more calories than running does. You can burn as many as 20 calories per minute, and up to 300 in just 15 minutes! It also helps improve your coordination, cardiovascular health and breathing efficiency.

Trampoline

If you have a backyard with enough space, go and get an actual trampoline, but know there are other options if you don’t! There are 38-inch trampolines that are perfect for at-home exercises. Trampoline jumping improves lymphatic flow on the body, strengthens your immune system, reduces cellulite, and increases oxygen circulation.

Spin Bike

Yes, we know biking is supposed to be done outside, but there are other options. People are starting to invest in stationary bikes to keep them at home, and they still get the same benefits. It might seem expensive at first but put it into perspective. You could either spend $500-$1000 (once) on a bike, or $60 a month (every month, non-stop) on a gym membership. You’ll end up spending less if you invest in the bike.

Companies like Echelon offer you different models and prices so that you can find the perfect one for your home.

Walking

This might seem like an obvious one, but so many people tend to forget they can walk anywhere, anytime. If you live in a house with a backyard, go outside and take a couple of laps. If you don’t, walk to the end of your street and come back (and then do it again). You’ll stay active, get in contact with nature and get some fresh air. The benefits are endless.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Read more of our Top 10 Articles

Exercises for reducing joint strain

• Brisk walking

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

• Stationary cycling

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

• Ellipticals

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

• Swimming 

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

• Low-impact aerobics

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

Preparing for labor

• Squats 

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

• Pilates 

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

• Pelvic tilts

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

• Yoga

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

• Tai Chi

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

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.

Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Andy Yarborough: An invitation to play basketball in India. I was there about 3 weeks, playing against India’s national team, junior national teams, and universities. We also put on clinics for lower, middle, and high schools. I had amazing experiences while there. I also witnessed suffering like I had not seen as a young man growing up in Mississippi. A burning question haunted me: “What does it mean to worship God even when we suffer?” I almost dropped out of college because I struggled to re-integrate into American culture. Psychology seemed to be the best option, particularly regarding a soul care that integrated spiritual formation…an integration that did not run away from suffering but towards it with compassion. The goal I realized is to move through suffering but not stay there. So the work I do is both trauma-informed and growth-oriented. We do not just heal from…we heal towards. And the rest is now a part of my journey…

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Andy Yarborough: This process cannot start with behavioral solutions. Cultivating a culture of well-being (and all that comes with it) requires that well-being be integrated as a core value, not an aspirational one. Patrick Lencioni talks about the difference here. If a value is not core, you will not be willing to sacrifice for it. Fostering well-being collectively means we must see it as a core value and be willing to sacrifice for it as we integrate it into family culture, vocational culture, etc.  From the core value of well-being, we can work as a culture to collectively acknowledge, integrate, and practice the behavioral skills that foster it. 

Health Fitness Revolution: How has your specialized training enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Andy Yarborough: My training helps me nuance people’s experiences and ask the right kinds of questions. Training does not give me all of the answers but having “right” answers is not the point. My training helps me ask the right questions. Educated curiosity and partnership with those whom I guide help foster a thorough understanding of the person’s struggles and strengths. Health and transformation are rooted in this process. 

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Andy Yarborough: I am most excited about the integration of the whole person (bio-psycho-socio-spiritual elements) into the psychotherapeutic process. In fact, I believe that psychiatry (especially positive psychiatry), neurology, affective neuroscience, psychology and counseling (especially trauma-informed approaches), neuropsychology, functional and lifestyle medicine, nutrition, exercise science, skills from therapy services like MNRI, and spiritual formation will form an integrated advanced post-graduate degree or certification. My practice, The Well Clinic, is already moving in this direction. We are implementing many of these into our practice and partnering with like-minded organizations to provide these services in areas our expertise is lacking. 

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Andy Yarborough: My most influential books (and authors) tend to connect soul care and spiritual formation, whether it is directly or indirectly. A few of them include:

• Reaching Out by Henri Nouwen
• Spiritual Disciplines Handbook by Adele Ahlberg Calhoun
• Anything by Dr. Curt Thompson
• Internal Family Systems Therapy (2^nd Ed.) by Richard Schwartz and Martha Sweezy
• The Body Keeps The Score by Bessel Van der Kolk
• The Strength Switch by Lea Waters
• Positive Psychotherapy by Tayyab Rashid and Martin Seligman

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Andy Yarborough: As noted earlier, I highly value the interplay. Attending to this is crucial for proper diagnosis and treatment. To illustrate, I did an initial intake with a client who presented with “bipolar disorder.” A psychiatrist had seen her, noted the lability of her mood, diagnosed her with Bipolar I Disorder, and medicated her accordingly. When I asked about her family medical history, she denied anything significant. Her mood lability seemed atypical for a bipolar diagnosis, so I requested she have blood work drawn to rule out any underlying medical conditions. Turns out, she had untreated hypothyroidism. When she told her mother, her mother stated, “Oh baby, your grandmother had that too…in fact, they took her thyroid out.” My client did not have bipolar disorder; she had hypothyroidism. The mood swings were real. She needed to address them, and therapy helped build those skills. But she needed medical treatment first and foremost. So…I agree…the interplay is crucial. And at risk of belaboring the point, trauma wreaks havoc on the body. In those who have experienced abuse, for example, we see increased systemic inflammation, an increased prevalence of autoimmune diseases, blood pressure issues, and on and on. Paying attention to the whole person is crucial. 

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Andy Yarborough: Yes. Mental health, mental illness, and mental fitness are related but different. Mental health encompasses the well-being of our mind, will, and emotions, affecting how we think, feel, and act. Mental health also helps determine how we handle stress, relate to others, and make choices. Mental illness refers to a wide range of mental health conditions—disorders that affect your mood, thinking, and behavior. Examples include depression, anxiety disorders, schizophrenia, eating disorders, and addictive behaviors. Mental fitness involves having a positive state of well-being and functioning, much like physical fitness relates to physical health. It includes the capacity to maintain and enhance one’s mental health through various practices.

So, an individual can struggle with anxiety or depression, especially if the symptoms have a biologically-based etiology, and at the same time have strong mental fitness connected to resilience, grit, gratitude, and so on. We see this in athletes, for example. An athlete can perform well under pressure due to mental fitness but struggle with bipolar disorder (for example) as a part of life. 

This brings up an interesting point to consider. I believe that soul health is less about the absence of a struggle and more about our authority over it. If anxiety is present, I lean into the anxiety, learn from it, and operate from courage rather than fear. The anxiety may still be present, but my authority over it fosters resilience, grit, agency, and hope…all related to mental health and mental fitness. 

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Andy Yarborough: I needed some time (and help) to think through this. I do believe that the future of AI in mental health treatment and management holds promise, especially in how we understand, diagnose, and treat mental health conditions. A few, big picture areas (and this is far from exhaustive) include:

• Early detection and diagnosis.
  • I think AI’s capacity to analyze large datasets will give us an edge on detecting early warning signs of mental illness and mental health. 
• Tailored intervention and treatment plans.
  • Considering a person’s personality traits, genetic factors, and sociocultural factors, AI can help generate plans that are specific to individuals and family systems. 
• Therapeutic support
  • AI can provide helpful information and direction for individuals dealing with mental health issues, especially related to empirically supported, workbook-based interventions (e.g., cognitive-behavioral interventions for specific struggles). Additionally, I use AI to help with tailored client interventions that I may not have considered. By typing in symptoms and my current ideas for a treatment plan, AI helps generate treatment considerations, acting much like a clinical executive assistant for support. 
• Monitoring and maintenance
  • AI-integrated wearables can help monitor neurophysiological correlates to mental health. For example, a watch can help monitor heart rates to assess the efficacy of deep breathing skills. 
• Accessibility and reach
  • I do a good bit of cross-cultural and international work. AI has the potential to help with real-time language interpretation. Additionally, AI can likely help with scalable solutions to mental health needs in underserved areas, giving people access to mental health services who are typically disconnected from them. 
• Obviously, with all of this, ethical considerations and challenges need to be considered. Monitoring is needed to be sure correct, evidenced based information is provided. Algorithms need to be as bias free as possible, and human oversight needs to be integrated into the process. 
• And yes…I used AI to help me answer this question…

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Andy Yarborough: As a disclaimer, my answer here is a fairly broad generalization. Older generations tend to ignore mental health as a legitimate variable impacting our lives. Again, this is likely mediated by both geography and socio-cultural factors, along with exposure to mental health concerns. My generation (I am almost 45 years old), tends to be aware that mental health is a concern but often does not know how to address the issues. Younger generations are open to addressing mental health, talking about it often. Many young adults post mental health issues on-line for everyone to see. The issue with younger generations is a preoccupation with mental illness with a lack of skills to actually engage mental health and fitness. Younger generations live in chronic anxiety, talking about mental health, but not knowing how to get authority over it. The threads running through each generation that transform these issues from mental illness to growth and mental fitness are intentionality, authority, and the courage to put our hands in the soil of our own souls. We must understand the concept of mental health while having the courage to face ourselves and move with vision towards a life of well-being. 

Health Fitness Revolution: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health? 

Dr. Andy Yarborough: From a positive perspective, technology has provided access to information and resources never really experienced in previous generations. This includes access to mental health resources. Additionally, young adults enjoy a greater level of real-time communication in social support networks. With this however, young adults experience an increased sense of anxiety, depression, social pressure, and cyberbullying. Additionally, face-to-face interactions have decreased, a desperately needed skill and experience to combat the growing epidemic of loneliness. Sleep disruption in young adults due to technology has negatively impacted mental health, and the addictive nature of certain online activities is sabotaging young adults. 

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Andy Yarborough: I live according to a clearly stated mission and vision. My mission: Guiding people into hope, wellness, and life. Each one of these words means something to me. According to Dr. Mark Rutland, vision is mission extended into the future. If I accomplish my mission, the brokenness in people’s lives is healed, people move towards wholistic health, and each person is engaged in a purpose bigger than themselves. So, my vision for humanity by 2050 is that each person and family system is whole, healthier, and engaged in a mission that positively impacts their communities.  

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Andy Yarborough: When considering the assertion of “public health concern,” one must think about the physical, psychological, and socio-cultural implications on the individual and on society. I agree with Dr. Murthy’s assertion. Loneliness is linked to negative physical health (including increased risk of cardiovascular disease, hypertension, weakened immune functioning, and higher mortality rates); negative mental health (including increases in anxiety, depression, and cognitive decline); negative social health (decreased social support and community engagement); and behavioral consequences (substance abuse, overeating, and a decline in self-care). While several factors play a role in fostering loneliness, I think several solutions exist. The first is personal responsibility. The reality: loneliness is yours…it is mine. No one can “take away our loneliness” if we are not willing to let it go and connect. But the community can play a role as well. By having public health initiatives, engaging healthcare integration methodologies like screening, tapping into technological solutions like social media and on-line based video conferencing, and encouraging community based organizations like churches, communities can give individuals the knowledge and opportunities to connect. 

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?”

Dr. Andy Yarborough: A therapist named Bob Hamp said something that has stuck with me for years. “What you seek first organizes the rest of your life.” We can’t foster mental health if we are focused on overcoming mental illness. With this in mind, consider the following:

1. Build sustainable rhythms of health in four core areas: spiritual formation, soul care, physical health, and relational health. I know this is broad but if you look up ideas to foster each, pick one that is a sustainable next step for you. What is more important than outcomes here is consistency. 
2. Learn how to self-lead. Richard Schwartz developed a form of therapy called Internal Family Systems Therapy (IFS). He observes that we all have parts, and ideally, these parts are led by our Core Self. When we learn how to lead these parts well, we get authority over our soul. Keep in mind: our authority over unwanted experiences is more important than the absence of those unwanted experiences in our lives. 
3. Foster curiosity and connection. As you get curious about your own life and experiences, you get curious about the life and experiences of others. This fosters empathy and compassion, helping us connect with those around us in an authentic way. Two great resources: Henri Nouwen’s Reaching Out and Cavanaugh James’ Read the Room. 

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!

Dr. Langer believes that our thoughts and perceptions are not mere byproducts of our experiences but are powerful forces that shape our physical health, intellectual vitality, and overall well-being. With an eye for the unnoticed and an unyielding belief in the power of reframing our perspectives, she has shown that mindfulness is more than a practice—it is a transformative force. Her insights reveal that by engaging with the world with fresh eyes and an open mind, we can wield remarkable influence over our health outcomes. One of her notable experiments involved a group of men who, after adopting a mindful approach to their thoughts and activities, exhibited dramatic positive changes in cognitive and physical tests. These changes included improvements in strength, flexibility, gait, posture, hearing, vision, and even intelligence test performance.

From enhancing vision to accelerating wound healing, and even alleviating symptoms of chronic illnesses, Dr. Langer’s research illustrates the profound impact of mindfulness on various facets of health. Moreover, she warns of the negative consequences that pessimistic health narratives can have on our bodies, underscoring the critical role our mental state plays in our journey toward wellness.

Houston’s Official Fitness Czar, Samir Becic, had an hour and half interview with Dr. Langer which we will publish in two parts. “Dr. Langer is one of the most extraordinary people I have ever had the privilege of interviewing. Her mental acuity is on another level! During my interview with her, it was clear why she became the first female tenured professor in psychology at Harvard, one of the best universities in the world.”

As we delve into the first half of her most memorable quotes from her interview with our founder, Samir Becic, we invite readers to explore the empowering message of Dr. Langer’s work: that our health is not solely in the hands of fate, but also in the power of our thoughts.

Small steps make big changes: “The way I see the people in this world is here’s the metal railing, and they keep fighting against it, and they can’t get anywhere. And the reason the metaphor works is because all of my work suggests all they need to do is move a slight bit over to achieve all the things that people want. They don’t need to invest years and money to make great changes. Most of it can be done with very small changes and changes that are completely consistent with what you’d want to do anyway.”

Meditation is not mindfulness: “People often, when they think of mindfulness, think of meditation. Meditation is not mindfulness. Meditation is a practice you undergo to achieve post-meditative mindfulness. Mindfulness, as I study it, is very different, not better or worse, just different. It’s not a practice. It’s a way of being that is very much in the present. You don’t take yourself out of the present to meditate for 20 minutes, twice a day. Once you recognize, if you were to recognize, there are two ways to become mindful.

One: that’s probably harder for people, to get you to where you want to go faster, is to accept the power of uncertainty, and recognize that everything is always changing. Everything looks different from different perspectives. So you can’t know. So once you know that you don’t know, then you naturally tune in. 

The other way is so simple that it defies belief: All you need to do is notice new things about the things you think you know, and then, you see, you don’t know them. So you go home, and you notice three new things about your spouse. And all of a sudden, the relationship will feel reborn.

So when you notice new things and you see that you don’t know, then you’re starting to learn about the inherent uncertainty and everything right now, this act of simply noticing those things is startling. When you look at the results, people become happier, healthier, they live longer, they’re more charismatic, the better leaders, memory and attention are improved, they’re seen as more authentic, it just goes on and on.”

Mental health is tied to general health: “I don’t think that we should be talking about mental health. We should just be talking about health, a healthy satisfying life. And that the way to achieve this healthy, satisfying life is essentially to put aside all of the institutional mindlessness that has led us to the place that we’re at right now.”

Our education system needs an overhaul: “Schools need to be changed. You know, our schools are probably the biggest culprits for producing mindlessness. Everything is always changing.

Everything looks different from different perspectives. So all of the absolute facts we’re given are simply wrong, some of the time. Schools in general start off with an assumption that there’s a particular body of work in whatever field that people need to know. That’s an assumption that needs to be questioned. And that the way to teach them is to fill them with “facts”. Now the facts that we’re taught are perspective free, context free.”

Question everything: “A story that I tell, and it’s in the book: I’m at a horse event and a man asked me, can I watch his horse because he’s going to give his horse a hot dog. And I laughed to myself because I’m a straight A student- horses are herbivorous, they don’t eat meat. He came back with the hot dog and the horse ate it. And that’s when I realized that everything I know could be wrong, which to me was very exciting because it opened up all sorts of possibilities. Now, most of what we know is derived from science, but what people don’t realize is that research, whether medical or in any discipline, research only gives you probabilities. Research findings are “it’s likely that,” and these are reported as absolute facts. So it’s not “most horses, under many circumstances, tend not to eat meat,”  it’s “horses don’t eat meat.”

And so, because of our single-minded view of the world, our mindlessness leads us to be very evaluative of other people, because if somebody else sees the world from a different perspective, that clearly feels wrong.”

Being more mindful could make the world a happier place: “Let me tell you this one statement. It’s a very big statement. I believe that all of the ills in the world, whether personal, interpersonal, professional, or global, are the result, the indirect or direct result of mindlessness. We start every place at the same time at all levels of education. We teach people mindfully rather than mindlessly, as they are currently taught. There’s some interpersonal learning that we should be given as children, which we’re not. Something that’s very important to me is a realization that behavior makes sense from the actor’s perspective, or else the actor wouldn’t do it. Nobody wakes up in the morning and says, today, I’m going to be obnoxious, aggressive, and forgetful. So when they are that way, what’s going on? And it turns out that for every single negative behavior description, there’s an equally strong, but oppositely balanced alternative. Now, if you are mindful, you know, that, uh, there are many explanations for why somebody does something. So I can’t stand you because you’re so impulsive. Well, that’s because you’re spontaneous. You don’t have any patience for me because I’m so inconsistent. That’s because I’m flexible, and so on. So when we recognize this, we end up with a happier world. So if you’re living in this happier world where people aren’t denigrating you, mental health is going to [improve].”

Building a better future for our children: “Stress is rampant across the globe and not so interestingly, maybe obviously, stress is psychological. Events don’t cause stress. What causes stress are the views you take of the event. The more mindful you are, the more potential ways of understanding any situation are for you. And, parents are stressed, the kids feel that stress.

It affects their physical health, certainly their mental health. People are acting as if there are no choices that any of us have, right now we have a world of winners and losers and everybody wants to be on the winning team. The world needs to go from being (each individual culture) from being vertical, where I, at the world’s leading university, sit near the top to horizontal. I thought some of this might happen with COVID when, all of a sudden you didn’t give a damn about, the architect living next door to you. You cared about the driver who is going to deliver food to you. But it didn’t last. At least for a moment, people saw that people that they  might have denigrated in some sense were now important for them. 

We all hire for today and not tomorrow: “If we paid attention, we wouldn’t keep trying to fit a square peg into a round hole. We’d find out what the square peg can do better than anybody else. You know, when you’re hiring people, you’re always hiring for yesterday and people don’t realize that because tomorrow will be different. We don’t know in what ways, and because we don’t know in what ways, that should give us greater latitude than the people that we hire. We’re hiring people who could do the jobs that are not going to be important in the future.”

GLP-1 (glucagon-like peptide-1) agonists mimic the action of the naturally occurring hormone GLP-1, helping to regulate blood sugar levels and promote weight loss by stimulating insulin release, reducing sugar production in the liver, and slowing stomach emptying.

These drugs have become increasingly popular due to their effectiveness. For example, Ozempic and Wegovy help manage blood sugar levels and contribute to significant weight loss. Rybelsus, an oral version, offers similar benefits. Mounjaro, a dual GLP-1 and GIP receptor agonist, enhances these effects, while Zepbound targets specific receptors involved in appetite regulation.

Their popularity is driven by the growing prevalence of type 2 diabetes and obesity, highlighting the importance of ongoing research and development in metabolic health. Here are the 5 currently on the market:

Ozempic: Ozempic^® (semaglutide) injection 0.5 mg, 1 mg, or 2 mg is an injectable prescription medicine used:

• along with diet and exercise to improve blood sugar (glucose) in adults with type 2 diabetes
• to reduce the risk of major cardiovascular events such as heart attack, stroke, or death in adults with type 2 diabetes with known heart disease

Wegovy: WEGOVY^® (semaglutide) injection 2.4 mg is an injectable prescription medicine used with a reduced calorie diet and increased physical activity:

• that may help adults and children aged 12 years and older with obesity, or some adults with overweight who also have weight-related medical problems, to help them lose excess body weight and keep the weight off.
• to reduce the risk of major cardiovascular events such as death, heart attack, or stroke in adults with known heart disease and with either obesity or overweight.

Rybelsus: RYBELSUS^® (semaglutide) tablets 7 mg or 14 mg is a prescription medicine used along with diet and exercise to improve blood sugar (glucose) in adults with type 2 diabetes.

Mounjaro: Mounjaro is a dual GLP-1 and GIP receptor agonist used for type 2 diabetes management, with weight loss as a secondary benefit. It is an injectable prescription medicine that is used along with diet and exercise to improve blood sugar (glucose) in adults with type 2 diabetes mellitus.

Zepbound: A newer medication designed specifically for weight loss, with promising results in clinical trials. Zepbound is an injectable prescription medicine that may help adults with obesity, or some adults with overweight who also have weight-related medical problems, to lose excess body weight and keep the weight off. Zepbound should be used with a reduced-calorie diet and increased physical activity.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Jessica Alba 

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Hilary Duff

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Kylie Jenner

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Angelina Jolie

Fitness:

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

Nutrition:

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

Mental Health Practices:

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

Khloe Kardashian

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Lucy Liu

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Blake Lively 

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Brittany Mahomes

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Serena Williams 

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Reese Witherspoon

Fitness Routine:

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

Nutrition:

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

Mental Health Practices:

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

Maca Powder

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

Turmeric

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

Hemp Seeds

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

Chlorella

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

Cacoa Nibs

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

Goji Berries

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

Flax Seeds

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

Ginger

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

Spirulina

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

Chia Seeds

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

Dandelion Root

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

Benefits of Low-Impact Exercises for Joint Health

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

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

Tips for Exercising Safely with Joint Pain

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

Swimming

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

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

Cycling or Stationary Biking

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

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

Walking

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

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

Yoga

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

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

Pilates

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

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

Tai Chi

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

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

Resistance Band Exercises

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

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

Elliptical Training

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

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

Seated Exercises

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

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

Standing Leg Lifts

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

How to Perform:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Coffee

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

Matcha

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

Banana

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

Avocado Toast

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

70% Dark Chocolate Bar 

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

Hardboiled egg

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

Ginger Tea

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

Lemon Water

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

Coconut Water

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

B12 Vitamins

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

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

CDC Safety Tips

Try to keep the smoke outside 

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

Reduce the amount of smoke you are being exposed to

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

Stay alert and keep track of the fires around your area

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

Be attentive to any health symptoms

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

Be prepared for power outages

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

Have an evacuation plan

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

American Red Cross Safety Tips

Do not add-on to indoor pollution

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

Know your pets and animals can get affected as well

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

What to do if you are trapped outdoors

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

Do not return home until it is safe

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

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. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

We did some research and found a few breathing exercises that you might want to try. Try these deep breathing exercises at home or on your free time!

Bellows Breath (The Stimulating Breath)

Bellows breath is a breathing exercise practiced in yoga techniques that focuses on raising vital energy and helps increase alertness. It is a noisy exercise that produces rapid movement of the diaphragm and if done properly, should heighten your sense of awareness. Try this when you feel a lack of energy for a boost. If done properly, you should feel rejuvenated.

• Rapidly inhale and exhale while keeping your mouth closed.
• Make sure your breaths are short, equal breaths.
• Practice 3 in-and-out breath cycles per second and breathe normally after every cycle.
• If it’s your first try, do not try to exceed 15 seconds. You can increase your time each time you practice the stimulating breath.
• As you practice, try to work up to reach a full minute.

The Relaxing (4-7-8) Breath Exercise

You can do this exercise anywhere and in any position, but it is best to do it sitting with your back straight. Through the entirety of the exercise, have the tip of your tongue placed against the tissue behind your upper front teeth. Slightly purse your lips if needed. For this exercise you will silently inhale through your nose and audibly breathe out through your mouth while keeping your tongue in place the whole time. This exercise will help ease any internal stress or tension when something upsetting has happened or to help you sleep.

• With your mouth closed, inhale silently through your nose while counting to four.
• Hold your breath for 7 counts.
• While making a whoosh sound, exhale out of your mouth for 8 counts.
• This whole process is one breath.
• Repeat the cycle 3 more times.

Breath Counting Exercise

This technique is typically used in the practice of Zen. Sitting in a comfortable position with your spine straight and head slightly tilted forward, take a couple deep breaths before letting it come naturally without any force of influence. Do not count higher than “five” for this exercise and only count once you have exhaled. Try to practice this for 10 minutes.

• Count “one” as you exhale.
• Exhale again, and count “two.”
• Repeat this up until you reach “five.”
• Then begin a new cycle again counting “one” when you exhale.

Morning Breathing

You can practice this exercise when you wake up in the morning to help relieve any muscle stiffness and to clear blocked off breathing passages and throughout the day to alleviate back tension.

• In a standing position, let your arms dangle by your side close to the floor while bending forward from your waist with knees slightly bent.
• While slowly and deeply inhaling, slowly roll up until you have returned to a standing position. Your head should be the last part of your body to come back up.
• Hold your breath for a few seconds in this position.
• Slowly exhale as you return to the original position, bending forward at the waist.
• Repeat these steps as necessary.

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Heart Rate begins to Drop

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

Reduce Risk of Stroke 

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

Carbon Monoxide Levels Begin to Drop 

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

Blood Circulation Improves 

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

Reduce your Risk of Heart Attack

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

Save Money

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

Airways begin to Heal 

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

Oxygen Levels Improve

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

Improved Taste and Smell 

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

Lung Function Improves 

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

Apples

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

Quinoa

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

Tofu

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

Walnuts

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

Skim milk

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

Virgin olive oil

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

Berries

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

Fish

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

Carrots

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

Edamame

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

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

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

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

Ficus Lyrata

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

Spathiphyllum

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

Dracaena

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

ZZ Plant

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

Hedera Ivy

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

Bromeliads

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

Succulents

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

Sansevieria

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

Orchids

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

Calathea

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

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

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

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

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

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

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

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

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

• Vitamin A – supports hair follicle function

• B vitamins – regulate hair growth cycles

• Vitamin C – aids collagen production for hair strength

• Zinc and Selenium – reduce hair loss

• Protein – builds amino acids that hair is composed of

Focus your meals around foods rich in these nutrients:

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

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

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

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

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

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

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

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

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

• Damage hair follicles through excessive traction over time

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

The study found that traction alopecia most commonly affects:

• People who frequently wear cornrows, braids or dreadlocs

• Athletes who wear tight ponytails or buns

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

To prevent traction alopecia:

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

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

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

• Be extra gentle when detangling and brushing your hair

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

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

• Inhibit hair growth by slowing the hair cycle

• Damage hair follicles

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

The researchers recommend these techniques for reducing stress:

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

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

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

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

Even simple lifestyle changes like:

• Limiting caffeine

• Avoiding excessive alcohol
• Practicing deep breathing exercises

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

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

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

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

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

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

Within a few weeks to months of quitting smoking:

• Blood flow to the scalp improves

• DHT levels begin to decrease

• Hair follicles repair DNA damage

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

By quitting smoking you’ll also:

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

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

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

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

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

• Reduces growth hormone secretions needed for hair follicle cell regeneration

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

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

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

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

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

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

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

• Penetrates the scalp, damaging DNA in hair follicle cells

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The researchers recommend:

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

• Rinsing hair thoroughly after treatments to remove residual chemicals

• Using heat protectant sprays and limiting heat styling

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

Over time, prioritizing gentle hair care may:

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

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

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

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

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

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

Advances in techniques like FUE mean:

• Speedier recovery times

• Less visible scarring at the donor and recipient sites

• Minimal discomfort

• Long-lasting and natural-looking results

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

• Significantly improved self-esteem and confidence

• Relief from emotional distress caused by hair loss

• The opportunity to wear your hair however you like again

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

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

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.

Peanuts:

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

Almonds:

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

Cashews:

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

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

Brazil Nuts:

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

Pistachios:

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

Walnuts:

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

Pine Nuts:

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

Palm Nuts:

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

Macadamia Nuts:

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

Pecans:

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

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

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

Healthy Clear Skin:

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

Serves as a Cleanse or Detox

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

Promotes Weight Loss:

Sea moss has a lot to offer.

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

Promotes Good Gut Health:

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

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

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

Rids the Body of Excess Mucus

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

Boosts Immune System:

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

Promotes Heart Health

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

Increases Energy

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

Great Source of Iodine

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

Build Muscle and Workout Recovery

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

Reduced risk of heart disease

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

Reduced risk of cancer

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

Prolonged life

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