8 Bone Health Tips for a Stronger Skeleton

You probably don’t give bone health tips much attention, but where would you be without them? Your internal frame is vital to moving you through space and allowing you to do all the activities you love.  However, your bones can lose strength over time, leaving you prone to fractures that take a long time to heal. You can also develop osteoporosis, a condition in which bones become more brittle over time as new growth fails to keep up with a loss. You could find yourself struggling to stand with a crooked spine and “losing” height as you age.  Furthermore, bone problems contribute to chronic pain, which robs far too much joy from life. What can you do to protect yourself? Here are eight bone health tips for a stronger skeleton. 1. Understand Your Unique Risks Your first stop on the journey to better bone health entails mindfulness. Evaluating your unique risk factors is only half of this bone health tip. The other is recognizing which ones you can control and taking proactive steps to ensure a stronger skeleton. Risk factors for bone loss include the following:  Diet: Certain calcium and vitamin D nutrients are essential to bone health. Others also play roles, such as collagen, phosphorus and vitamin K.  Activity Level: You need to use your bones or risk loss. Weight-bearing exercises that get you on your feet or actively work against resistance build skeletal strength.  Body Weight: Excess weight puts pressure on your bones, but that’s not the only risk. It also affects hormonal levels, which have a direct effect on your skeletal health.  Smoking: Smoking affects your body’s ability to absorb calcium, leading to weaker bones.  Alcohol: Excessive alcohol use weakens bone density and mechanical properties.  Medications: Certain medications can influence bone density, particularly those impacting hormonal levels.  Genetics: Osteoporosis tends to run in families, suggesting a hereditary basis for certain risks.  You can’t do anything about your genes. However, most other risk factors for bone loss remain firmly within your control. Here’s how you can use that knowledge to protect against osteoporosis and fractures.  2. Adjust Your Diet  One of the best bone health tips is to eat a healthy diet. This news probably doesn’t surprise you — it’s an effective method of preventing and treating many chronic diseases. That means your total health benefits. However, let’s take a closer look at the classes of nutrients you need more of to nurture your skeleton.  Calcium Unsurprisingly, calcium is vital to bone health. You probably know dairy products are among your best nutrient sources. Your body does absorb nutrients better through food, but milk products aren’t your only options. You can also find plant-based sources of this mineral, like the following: Broccoli Spinach Nuts and nut milk Beans and lentils Some whole grains Seaweed Vitamin D Your body can’t convert calcium into a usable form without the help of vitamin D. Your body can manufacture this nutrient from the sun, depending on where you live. However, folks above 37 degrees latitude, like much of the United States, should consider a supplement, as your body can’t make enough from the available light, especially in winter.  You typically find this nutrient in foods of animal origin, like fatty fish. However, you can also find foods fortified with it, although vegans and vegetarians are another risk group that should consider supplementation.  Other Nutrients  In addition to calcium and vitamin D, the following nutrients are essential for bone health:  Protein Magnesium Phosphorus Fluoride Potassium The best way to ensure you get a healthy amount of each nutrient is to eat a healthy, whole-food diet rich in plant-based materials. Nuts and seeds, for example, are excellent magnesium sources, and most vegetables contain oodles of potassium.  3. Consider Supplementation You know about vitamin D supplementation, but what about calcium? This nutrient is tricky, and supplements aren’t for everyone. For example, some people already have too much calcium in their blood, a condition called hypercalcemia. Adding more could cause complications like intestinal polyps.  However, the following people should consider supplementation. Please talk to your doctor first:  Vegans Those with lactose intolerance Post-menopausal women  Those on high-protein, high-sodium diets: Pay attention, keto fans. Although you need protein for healthy bones, too much of that or salt can cause your body to excrete more calcium. Those on long-term corticosteroid treatments: These medications reduce your body’s ability to absorb calcium. Those with bowel or inflammatory diseases: These can hinder absorption.  4. Do Weight-Bearing Exercises What are weight-bearing exercises? They involve your feet, with your skeleton supporting your movement. Examples include walking, low-impact aerobics, kickboxing and dance. However, cycling and swimming don’t count — even in pool walking, the water supports too much of your weight to build bone density.  How much do you need? The World Health Organization recommends moderate activity 30 to 60 minutes per day, so strive for at least a half-hour daily. Please try to be consistent and avoid the “weekend warrior” syndrome, which can increase your risk of injury.  5. Strength-Train  Weight-bearing exercises help your spine but leave some upper-body bones out of the equation. Furthermore, people with conditions such as arthritis might find resistance training with bands and machines more comfortable than walking on a treadmill for a half-hour. Please try to squeeze in at least two to three days of resistance training, more if health conditions make other weight-bearing exercises painful.  6. Prevent Falls  Falls are perhaps the top cause of fractures among older adults, and 60% of such accidents take place at home. Your first order of business in fall prevention is to get to work at cleaning up the clutter. Ensure you have adequate space between furnishings, especially if you or someone you love uses assistive devices for mobility.  Furthermore, get plenty of light in your space — otherwise, you could trip over things you can’t see. If you struggle with mobility, consider adding grab bars in places like bathrooms, where falls are more likely to occur.  7. Get Tested  How do you know if you have a bone density issue lurking inside your body? The miracle of technology, baby. Talk to your doctor about having a DEXA scan, a special x-ray that evaluates your bone health risks. Many doctors recommend them for women beginning in menopause and men starting at age 65.  8. Take Medication If Prescribed  Your final bone health tip depends on the results of your DEXA scan. Your doctor may recommend medication to prevent further loss. These include the following prescriptions:  Alendronate  Ibandronate Risedronate Zoledronic acid Denosumab Teriparatide Abaloparatide Romosozumab Additionally, your doctor may recommend hormonal treatments, particularly in post-menopausal women. Replacing your estrogen can help maintain bone strength.  Bone Health Tips You might not pay much attention to your skeleton. However, it would help if you had it to help you move through life.  Follow these eight bone health tips to preserve your frame as you age. You’ll enjoy a healthier, pain-free and active experience as you grow older. 

Could you have high-functioning depression — without you or anyone you love knowing it? Sadly, the answer is yes. Roughly 8.7% of all adults experience at least one episode of depression yearly, and many live with dysthymia. What's that? It's now called persistent depressive disorder and it affects how they think and feel about themselves.  However, these individuals are often such high achievers that no one around them notices the problem. Furthermore, they may push their persistent blues aside. After all, we live in a society plagued by positivity and rugged individualism — they're likely to be told to "just cheer up," their life isn't that bad and they should be happy for what they have if they reach out. As a result, they hide their suffering behind an outwardly smiling mask.   However, their struggles are very real and dysthymia can sap the joy out of life like a vampire. How do you know if you or someone you love is affected? Here are eight signs of high-functioning depression.  1. Fatigue Is "I'm just a little tired," your go-to response when someone asks you if you've been feeling down or under the weather? If you never seem to regain that spring you once had in your step, it could be a sign of high-functioning depression.  Please keep in mind that many disorders have similar symptoms. Constant fatigue can also be a sign of the following conditions, so please consider booking an appointment with your doctor for an evaluation if you have the means.  Chronic infection or inflammation: You could have an unhealed infection or an autoimmune disorder.  Chronic fatigue syndrome: Researchers remain puzzled by this illness, but many believe it results from viral infection.  Diabetes: Over 80 million Americans live with diabetes or prediabetes.  Fibromyalgia: This mysterious illness also involves widespread pain. Hypothyroidism: If your thyroid is sluggish, you feel fatigued. This condition occurs most often in women, although men can also have it.  However, high-functioning depression may be the underlying cause. Seeing your physician allows them to prescribe medications that may help. It often takes considerable time to find the right treatment, and the sooner you begin, the sooner you'll find the right intervention.  2. Appearing Outwardly Happy  Perhaps the most frustrating sign of high-functioning depression is that people with dysthymia often appear outwardly happy. Much of this phenomenon is a product of culture, especially in women. Society places a high value on cheerful and compliant females, doing what someone asks of them without complaint.  Toxic positivity also plays a crucial role in masking high-functioning depression. While there are decided health benefits to looking on life's bright side, the "cheer up" directive becomes poisonous when it invalidates your life experience, pretending a bad situation is okay when there's nothing alright about it.  Again, the issue isn't the individual — it's society. People today face more hardships than generations before. Already, millennials have a lower standard of living than their parents, and it doesn't look like the tide is turning for Gen Z. Nevertheless, self-help gurus everywhere blame the issue on individual mindset, making many with high-functioning depression believe the problem is with them when the cause is a toxic environment.  3. In Pursuit of Perfection No matter how hard the challenge, people with high-functioning depression often tackle it, anyway. Furthermore, they tend to demand more of themselves than they ever would of others, insisting on perfection and internalizing the message that any failures are their fault and theirs alone.  It's fabulous to take personal accountability for mistakes. However, these individuals take perfectionism to such extremes it can paralyze them. For example, they may procrastinate until the very last minute so that they psychologically have an "excuse" for not doing their best.  People with high-functioning depression often suffer from imposter syndrome, believing they aren't worthy of any success. They even assign reasons such as luck to their triumphs when their hard work led to gold. 4. Loss of Interest in Fun  As much as people with high-functioning depression may work hard, they skip out on the "play hard" part of that equation. Many people with this disorder find it impossible to relax and get into the spirit of things, even when they do take a break. They may micromanage every day they take off, using it for things like house cleaning and DIY projects instead of kicking back with a novel or enjoying a relaxing evening with friends and family.  While there's nothing wrong with tidying or fixing up the homestead, rest is equally vital. Chronic stress or the pressure to always be "on" can upset the balance of multiple neurotransmitters, reinforcing the dysthymic state.  5. Appetite and Sleep Changes  Appetite and sleep changes may be the signs of high-functioning depression that are easiest for family and loved ones to recognize. Pay attention if someone in your life exhibits the following symptoms: Eating too little: It's no big deal to miss the occasional meal. However, people with high-functioning depression might literally "forget" to eat as their condition impacts memory. Furthermore, they may simply lack the energy to make anything, so overwhelmed are they with maintaining their positive image.  Eating too much: Conversely, some people with high-functioning depression may attempt to self-medicate with foods. The problem is that many high-carbohydrate comfort meals that temporarily boost serotonin and dopamine levels also lead to weight gain. This dynamic can create a vicious cycle where the person overindulges, then feels guilty for doing so. The negative feelings invariably lead to another binge.  Sleeping too little: Some people with high-functioning depression skip out on sleep, remaining restless during the night as they get up to take care of "just one more thing" and end up burning the midnight oil.  Sleeping too much: Though less common, some people with high-functioning depression may sleep too much. For example, an overachieving student might go right to bed after school and study, leaving no time for socializing or relaxing. 6. Difficulty With Focus  As hard as many people with high-functioning depression push themselves, they could still find themselves struggling at work. That's because their condition taxes their mental reserves, making it difficult to concentrate.  As a result, they may make careless mistakes. Instead of taking these "oops" moments as a time to reflect and step back, they create a vicious cycle by berating themselves for their failure. This dynamic fuels their perfectionistic tendencies — they're convinced if they just try a little harder, they won't repeat the error.  7. Irritability  People with high-functioning depression may never look like the stereotypical morose "patient" who spends all day in bed. Instead, their inner emotional turmoil often erupts as irritability. They may lose their cool over the slightest infraction or give off an edgy, unapproachable vibe.  Often, this irritability stems from the comorbid anxiety such individuals often feel daily. Convinced that everything could fall apart at any moment, they insist on keeping tight reins on schedules and deadlines to the exclusion of being human. For example, they might blow up at their child for leaving an unwashed plate in their room instead of realizing that Junior likely forgot it.  8. Feeling Sad and Hopeless  Underneath their outward demeanor, people with high-functioning depression have a deep core sense of sadness and hopelessness that never lifts. Despite their efforts or progress, they remain convinced that nothing they do genuinely makes a difference. They believe they will always feel like they do, ascribing their condition to "just the way things are" instead of seeking help.  Sadly, some individuals may reach their breaking point. If you're having recurrent thoughts of self-harm or suicide, please seek help. The National Suicide Prevention Hotline is free and can put you in touch with resources that may help. All you have to do is call or text 988 from your phone. The old 1-800-273-8255 number remains in service, but some prefer texting to talking.  Above all, please understand that it isn't normal to feel this way. Please seek healthy outlets that can help you restore balance. These include the following interventions: Cognitive-Behavioral Therapy: This modality emphasizes reframing negative thoughts in a more realistic light.  Medications Mindfulness training  Yoga  Healthy hobbies like gardening  Signs of High-Functioning Depression The world may never know if you or someone you love has high-functioning depression. However, that doesn't make the pain less real.  Watch for the above signs of high-functioning depression in yourself and those you love. You can recover and feel like your old self again with the right treatment.

How’s your overall health knowledge? You don’t have to be a doctor or nurse to maintain positive well-being and know some excellent health tips. A little savvy benefits everyone. It’s much easier to prevent severe illness than treat it, particularly in a society where doing so costs such a pretty penny it bankrupts countless people each year.  Furthermore, a little know-how could help you save a life. Learning how to perform CPR and basic first aid provides emergency treatment before first responders arrive.  Unfortunately, American schools don’t emphasize caring for and feeding human animals. What should you add to your repertoire? Here are six health tips everyone should know and master.  1. How to Perform CPR Knowing how to perform CPR can save a life and potentially prevent permanent disability, making it a health tip everyone should know. Without circulation, your brain cells begin to die within one minute and suffer extensive damage after only three. At five, death becomes imminent. Few first responders could reach the scene that quickly.  Investing in a class is best — many workplaces offer them, so see if yours is one. If not, please memorize the following steps so that you’re prepared for a cardiac emergency: Check the scene: Never put yourself in danger, which could present more problems for first responders. Ensure there are no downed power lines or other hazards. Use PPE if at all possible.  Check for responsiveness: Use shout-tap-shout, “Are you okay,” tap on the shoulder, “Are you okay?”  Call 911: Or command someone to do it for you. If the latter, point to a specific person and say, “You, call 911.” Otherwise, people may stand around wasting time waiting for another to act.  Roll the person on their back: You will need a firm surface, so a bed isn’t appropriate. If working with a bed-bound patient, you may need to slide a board beneath them.  Give 30 chest compressions: Remove or cut bras and clothing. Find the midline of their sternum by locating the tip of their breastbone and moving up about one hand space between their nipples. Press the heel of your palm there and place the other hand on top, interlacing your fingers. Submerge their chest approximately two inches, allowing it to return to normal between compressions but maintaining 100 to 120 compressions per minute. Keep your elbows stiff and press using your torso. You may crack ribs — please do not panic.  Give two breaths: Use two fingers under their chin and your palm on their forehead to tilt their forehead back, opening their airway. Breathe for one second at a time, letting it escape before giving the next.  Repeat your 30 compressions to two breaths pattern until first responders arrive. Use an AED if available.  If you have someone with you, you may wish to switch off to prevent fatigue. Giving CPR is tiring, but your results can be lifesaving.  2. How to Treat Minor Wounds  Accidents happen — that’s why they’re called “accidents.” Your first business order is to get into the habit of carrying a first aid kit with you. Your second is to master its use in minor emergencies.  You can clean most wounds with running water. Afterward, apply a triple antibiotic ointment and cover them with gauze or bandages. Redress wounds after they get dirty or at least once every 24 hours until they begin to heal. Most bruises require no treatment, although applying ice can minimize swelling. It’s also wise to learn how to sling a broken limb if you get injured somewhere deep in the country and travel for help.  3. How to Intervene If Someone’s Choking  The Heimlich maneuver is another must to master. Like CPR, it can save a life, making it yet another health tip we should all know. Your technique may vary depending on the size of the person you’re with — or if you need to perform the maneuver on yourself. Here are pointers for each situation you might encounter:  For most adults: Stand behind the individual with one leg braced between theirs for support, the other back at an angle. Tip the person forward slightly. Make a fist with one hand, placing it just above their navel but below their breastbone. As you “hug’ them, squeeze up and inward with a swift upward thrust. Repeat five times. Have someone call 911 or call between sets if you need more than one. For children: Use the same technique with less force.  For infants: Lie the baby face down along your forearm. Thump them five times in the middle of the back. Flip them over and try chest compressions if the first technique fails.  For yourself or obese individuals: You might not be able to wrap your arms around someone whose waist circumference doesn’t allow it, or you could find yourself choking when alone. If so, locate a hard, fixed object like a chair pushed against a wall backward. Place your fist above your navel (or instruct them to do so), put the other hand on top and perform thrusts using the stationary item for force.  4. How to Stop a Panic Attack  Rates of anxiety disorders have soared since the pandemic, so health tips come in handy. Unfortunately, many people don’t get the mental health care they need, especially in America, thanks to the for-profit system.  Panic attacks can disrupt your entire day and lead to maladaptive thoughts and behaviors that worsen a bad situation. It’s vital to know how to reclaim control. Fortunately, it’s free. Remember the folks that advocated breathing into a paper bag? It turns out they were onto something, although this practice won’t work for everyone.  What does is breath regulation. Your breathing patterns and autonomic nervous system share a link, meaning one affects the other. Typically, panic makes your breathing rapid and shallow. Consciously slowing the breath, particularly elongating the exhales, activates the parasympathetic side — the half that tells you to rest and relax. Try the following patterns the next time you feel your self-control slipping: 5-5 breathing: Inhale for a count of five and exhale for the same count, focusing on the numbers instead of your racing thoughts.  2-to-1 breathing: In this pattern, you elongate your exhales twice as long as your inhales.  Boxed breathing: This technique popularized by the Navy SEALS involves inhaling for four, holding your breath for a 4-count, then exhaling for four and remaining empty for four.  5. How to Recognize and Respond to Emotional Triggers  Be honest — did you ever catch yourself overreacting to something minor? Chances are your behaviors weren’t driven as much by present circumstances as the mental schema you built up around similar events in the past. A trigger prompts a return of negative mental health symptoms by spurring an exaggerated emotional reaction, making you feel like you’re experiencing past trauma all over again.  The problem is that you may not recognize your triggers, which are some of the most essential health tips. For example, the whiff of a passing stranger’s cologne could remind you of an abusive relationship, making you anxious, edgy and snappy the rest of the day without you realizing what made your mood go south.  Your cure? Mindfulness is one of the most important health tips. Spending some time in quiet, meditative practices like yoga, gardening, mindful walking or meditation allows your brain “rest time” to explore and process your emotions with a spirit of gentle curiosity — not the urgency you feel to take immediate action in the heat of the moment. Ask yourself, “What was I doing/thinking/feeling right before I started to feel out of control? What did I perceive in my immediate environment?” Do so without judgment, treating your inquiry as a simple fact-finding mission.  Once you recognize your triggers, imagine more positive ways to respond. Spend time visualizing yourself taking the preferred action that serves you instead of a maladaptive one that hurts other people’s feelings or leaves you in a precarious position.  For example, you get triggered when your boss puts too much work on your plate right before you leave for a much-needed vacation. You grow furious, thinking of all the times your parents overburdened you with chores. Instead of barely restraining the urge to sock your employer and coping by getting drunk after work, you schedule a meeting for a calm time when you can reasonably discuss expectations and the need for work-life balance to maintain productivity. 6. How to Practice Self-Care  Please — banish the notion that self-care means lazing about a pricey spa with an umbrella drink from your mindset. Practicing it is one of the most critical health tips everyone should know. Just ask the World Health Organization, which defines it as anything that helps maintain and promote positive health while helping you manage the existing disease.  What does self-care entail, then? It encompasses many things but should always include the following: Eating right: You should focus on whole, plant-based foods, eliminating or reducing over-processed junk. It would help if you also took the time to discover sensitivities that hugely impact your health. Avoid unhealthy fats and espouse a diet similar to the Mediterranean plan, which emphasizes lots of veggies and fruits, whole (not processed) grains, and lean proteins like fish.  Exercise: According to the World Health Organization, adults need moderate to vigorous physical activity for 30 to 60 minutes daily. Find something you love enough to stick with it for the long term.  Sleep: Most adults need between seven and nine hours nightly. Keep your circadian rhythms on track by sticking to a schedule, even on weekends and make your bedroom conducive to sleep by banning unnecessary lights and electronic devices.  Hygiene: You should wash your hands before and after eating, after taking out the trash, playing with animals, using the restroom or cleaning up someone else’s waste. Keep sanitizer handy — and, hey, a mask isn’t bad in times of high infectious disease risk.  Health Tips Everyone Should Know  Many adults reach the age of 18 without knowing the basics of the human animal. However, everyone should know basic health tips to prevent disease and treat emergencies when necessary.  Pay attention to the six health tips above that everyone should know. You’ll enjoy enhanced well-being and possibly a longer life.

Yoga and meditation might be ancient practices — but they’re finding increased popularity today. The number of people engaging in meditation for beginners grew by over 68% between 2010 and 2021 alone.  There are lots of good reasons why. These practices help you calm the chaos of the outside world and tune into your inner self. They are the ultimate in mindfulness, and many therapists recommend them for use in trauma healing and reclaiming a sense of agency over your body after assault or abuse.  However, walking into a hardcore Ashtanga class on your first attempt will have you fleeing in horror, questioning if you stumbled into a Cirque de Soliel audition. What should you do if you’re new? Here are eight tips on yoga and meditation for beginners to help start your practice.  1. Learn to Listen to Your Body  As simple as this yoga and meditation for beginners tip may sound, it’s a lot trickier than you think. For example, many people with PTSD and CPTSD have trained themselves to dissociate from their physical sensations as a matter of survival — but these practices no longer serve them.  For your first class or two, choose something slow and gentle that lets you get in tune with how it feels to move your body through space. This ability, called proprioception, helps you build balance and coordination, especially if brain or other injuries leave you feeling a bit wobbly, like a baby deer taking their first steps.  Above all, talk to your guide before class and know you have the absolute right to quit or refuse any pose that makes you uncomfortable. Many newbies push themselves to the point of injury to keep up with others in the class. Be patient — your flexibility will improve with time and you’ll get much farther if you don’t spend time sidelined by damaged tendons.  2. Try, Try Again  There are as many unique yoga styles as there are instructors, although most adhere to one of the eight most popular methods. No two classes are the same, even with the same guide.  Therefore, if the first class you take isn’t to your liking, try again. Most studios offer several free passes before demanding membership fees — take advantage to find your yoga home. Ask yourself the following questions to find the right fit: Get mindful: What was it that you didn’t like about the class? Was it too fast? Too slow? Did the instructor talk too much or physically adjust you in a way that made you uncomfortable? Was the room too crowded or incense distracting? Ask yourself if these are issues a talk with your guide could fix or if you should look elsewhere.  What is your goal? Some people come to yoga for a vigorous workout. Others prefer to still their minds while moving very gently. Those who want the former might gravitate to energetic vinyasa while the latter set likes yin — although perhaps you want a studio that offers both.  3. Invest in the Right Tools  The beauty part of yoga and meditation for broke folks is that you don’t need any equipment. You can even get by without a mat — some practitioners combine “earthing” or “grounding” with their practice, doing their asanas barefoot on the earth.  However, the right tools make classes more comfortable for beginners. Blocks can help you reach into poses like triangles, while straps assist you in deepening your hold. Blankets and pillows can make a restorative class even yummier, and a zafu makes it more comfortable to sit in meditation.  4. Get a Bit Creative  Once you practice for a while, it’s easy to fall into a yoga rut. You do essentially the same routine day after day until you get tired of it and neglect your practice. Before you know it, you feel stiff and unwell again.  Instead, beat boredom by mixing up your classes a bit. You can find aerial yoga, yoga on a paddleboard or classes with cats or goats to make the experience unique and different.  5. Start Slow and Short  What about meditation? Perhaps the best tip for beginners is to start small. For example, it can seem intimidating to sit in mindfulness meditation if you have a past trauma history — the silence invites rumination. Instead, keep your sessions as short as two minutes, which can feel like an eternity if you haven’t listened to the stillness for a while.  The same goes for your yoga sessions. Are you severely out of shape and too intimidated to try a class? YouTube is a glorious resource, with some instructors offering classes as brief as ten minutes. Why not test the waters and gain some proficiency before seeking a studio?  6. Pencil It In  People today have busier schedules than ever. However, you won’t get the most out of your practice if you don’t prioritize it.  Therefore, pencil your sessions into your weekly planner. Include it as part of your necessary self-care time, activities that the World Health Organization defines as those that promote positive health and help you manage the existing disease.  7. Habit-Link  Forming new habits is hard. You might have the best intentions of making yoga and meditation a part of your daily routine — but you forget. It’s okay. You’re human.  However, you might remember your sessions if you link them to another habit. For example, a great yoga and meditation tip for beginners is to incorporate your practice as part of your evening wind-down for sleep. What should you do?  Dock your electronics: Keeping them out of the bedroom is the best practice for better sleep.  Manage your evening grooming: Wash your face, brush your teeth and hair and apply creams and ointments. Settle in for yoga and meditation: Perform 15 minutes of gentle yoga — you can do some routines right on your mattress — followed by a few minutes of meditation. You’ll marvel at how much easier it is to sink into slumber.  8. Take Your Practice Outdoors  Finally, taking your practice outdoors is a great yoga and meditation tip for beginners and advanced practitioners alike. It’s much easier to cultivate a calm and introspective mindset when your ears hear birds chirping instead of muscle-bound giants on the gym floor elsewhere tossing weights around and grunting.  You might go so far as to install a little meditation garden. Why not? You’ll beautify your property, if only a corner of your urban apartment balcony and enjoy a quiet retreat where you can hear yourself think.  Yoga and Meditation for Beginners  Yoga and meditation are more popular than ever. These practices have the power to heal, making them an affordable part of healthy self-care for many.  However, it can seem intimidating to get started. Heed these eight yoga and meditation tips for beginners and you’ll be well on your way to a healthier lifestyle.

If you enjoy snickerdoodles, gingerbread men and a sprinkle of cinnamon on your morning oats, you might just be in luck. This tasty brownish-orange spice could drastically improve your health.  Researchers still have a long road ahead in testing the health benefits of cinnamon, but what they’ve turned up so far is quite promising. Experiments with rats and in test tubes show a large variety of uses for this common spice.  Improves Insulin Sensitivity Cinnamon might be a game changer for people with insulin-resistant conditions like type 2 diabetes and polycystic ovarian syndrome (PCOS). Insulin is a hormone that carries sugar from your blood to your cells to use as energy. Resistance to the hormone translates to less sugar entering the cells and more remaining in your bloodstream. One of the fantastic health benefits of cinnamon is it can function similarly to insulin, helping to carry sugar out of your blood and into the cells where it belongs. In addition to acting like insulin, cinnamon can also help naturally increase your body’s sensitivity to insulin.    Steadies Blood Sugar Another possible benefit of cinnamon is its effect on the pancreas. Your pancreas releases digestive enzymes when you eat to break down your food. Cinnamon may interfere with those enzymes, slowing them down and releasing sugar into your bloodstream over an extended period. This may be vital in helping people with blood sugar control issues stabilize their levels by avoiding spikes.  Aids in Digestion Many digestion issues stem from poor gut health caused by disturbances or imbalances in your gut’s microbiome, a system of around 50 trillion bacteria. The ideal scenario is to have more good bacteria than bad in your gut, which keeps you healthy and aids digestion.  Cinnamon is one of a few spices that function as a prebiotic, feeding your gut’s healthy bacteria. The nourished bacteria help your body prepare to break down food faster and eliminate waste more efficiently. You’ll deal with less constipation and stomach upset. Reduces Cholesterol Levels High cholesterol is a common problem in the U.S., and if not managed properly, it can lead to heart disease and sometimes death. Studies are beginning to show a link between cinnamon supplementation and improved cholesterol levels. Along with stabilizing blood sugar, this spice can lower triglycerides, total cholesterol and bad cholesterol (LDL). Lowering all these markers would significantly impact your heart health, reducing your risk of disease.  Diminishes Risk of Cancer Cancer research with cinnamon is still in the early stages. However, test tube experiments and studies on rats found cinnamon had an anti-cancer and anti-tumor effect. A compound within the spice, called cinnamaldehyde, may be able to kill off cancer cells, especially in the colon. It may also have the ability to inhibit cancer from taking root in the first place. Research still has a long way to go, including human studies to determine if the effects are the same and find the proper dosage.  Lessens the Chances of Alzheimer’s Cinnamon may prove to be a key component of Alzheimer’s treatment and prevent some of the brain’s natural degeneration. An extract in the spice has been shown to block the buildup of proteins responsible for Alzheimer’s disease.  Like cancer research, scientists still have a lot of ground to cover before officially recommending it. Many studies needed an unsafe amount of cinnamon to achieve the desired result. While this may seem like a promising avenue, researchers must first work out all the kinks.  Kills Bacteria and Viruses Some other great health benefits of cinnamon are its antimicrobial properties — it kills bacteria, viruses, mold, mildew and other microorganisms. Because of these perks, many companies have begun using the extract in disinfectant cleaners. You could even make some of your own if you enjoy making your products. It’s a great chemical-free way to clean your home.  Reap the Health Benefits of Cinnamon  Researchers are still unsure of the usage and dosage recommendations you need to enjoy the health benefits of cinnamon. Your current options include OTC supplements, essential oils, cleaners and as a spice in your favorite foods. Many claim they see the benefits of using cinnamon this way, but only time and more evidence will tell if they’re placebos or the real deal. 

“Chakra-balancing” might sound like new-age mysticism. However, like many ancient practices, it has its roots in solving human problems. Could a chakra meditation for beginners be the answer you seek?  Your chakras align with specific energy centers or nerve bundles in your body. These information superhighways carry information from your brain to various organs and peripheral tissues. When one becomes blocked, you can experience unpleasant physical and mental symptoms.  What can you do if you feel this problem plagues you, but you have no experience? Here is a chakra meditation for beginners focusing on each area to restore your body and mind to balance.  1. Root Chakra  Your root chakra lies at the base of your spine. You can think of this chakra like the roots of a tree, responsible for holding the rest upright and delivering nutrients and information to the rest of your body. This idea isn’t hocus pocus anymore — scientists have learned that your gut microbiome sends signals to your brain that influence mood and behavior. It also manufactures serotonin, a neurotransmitter you might know about if you ever had a depression diagnosis.  Symptoms of a blocked root chakra include the following: Nervousness and anxiety  Irritability  Feeling empty and disconnected Lack of energy and passion  If you think your root chakra is blocked, try the following meditation for beginners to restore energy flow:  Sit comfortably. It helps to have a zafu or another cushion. It’s advisable to keep your base on the ground, although those with severe back pain can lie down if it’s more comfortable.  Breathe deeply into your belly: Use your count as a focal point. Inhale deeply for a 5-count and exhale the same length, concentrating on the rise and fall of your stomach.  Visualize yourself at peace: You might imagine yourself sitting by a roaring fire on a snowy day or relaxing on a beach hammock in midsummer. The crucial part is to create a mental scene free of stress, anxiety and irritability. Relax and breathe. You might repeat the words “cozy” and “safe” with each inhale and exhale.  2. Sacral Chakra  Your sacral chakra is located just below your belly button, often represented by an amber or orange color. Here’s the seat of your sexuality, and it isn’t surprising that blockages in this area result in a lost libido and troubles with intimate relationships.  Fortunately, you can unblock your sacral area with the following chakra meditation for beginners. As always, start by getting comfortable — you may be seated with your spine straight or lying back with it supported for this exercise. It may help to put your feet in supta baddha konasana or a reclined tailor pose with the soles pressed together and knees out, forming a diamond shape.  Focus on your breath: Breathe deeply into your belly. As you do, try to generate a sensation of warmth and heat in your lower abdomen and reproductive organs. Can you feel them tingle as you draw your awareness there?  Perform a loving-kindness meditation: Draw to mind someone who you hold dear and imagine yourself sending love energy to them from this region. It might help to visualize an amber light reaching from just below your navel to theirs.  3. Solar Plexus Chakra  Your solar plexus chakra lies above your belly button, embodied by the fire element and governing much of your passion. Signs of blockage include the following: Digestive troubles  Liver troubles Anger issues  Problems trusting others  To unblock this area, try the following solar plexus or Manipura chakra meditation for beginners:  Lie down: Your job is to dispel fire energy, so let yourself fully relax on your back. Breathe deeply into your belly, focusing on allowing it to expand and contract. It may help to cross your hands over your abdomen to feel it rise and fall.  Visualize: Imagine you have a volcano in your belly. With each inhale, bathe it in cooling white light — you might even picture yourself dousing the magma with ice cubes or snow. With each exhale, open your mouth and sigh out all that anger and negativity.  Tune in: Pay attention to your physiological reactions. You might notice tension or tightness in your low or mid-back, for example. If so, continue breathing and visualizing until the sensation fades.  4. Heart Chakra  Your heart chakra, unsurprisingly, holds your sense of love and compassion for yourself and others. When it becomes blocked, you may isolate yourself, experience social anxiety, feel jealous or hold grudges against loved ones or fear intimacy.  Fortunately, it isn’t challenging to unblock your heart chakra. Your best bet is a guided loving-kindness meditation where you focus on spreading compassion and kindness first to loved ones, then those you don’t know well and, finally, to yourself.  5. Throat Chakra Your throat chakra governs speech and self-expression. When it becomes blocked, you may hesitate to act with authenticity. Some people hide away and isolate themselves, while others use rash language that hurts others — and themselves when the repercussions come home to roost.  Unblocking your throat chakra is a snap with this meditation for beginners. You might also find yoga poses like camel useful for opening this area.  Start by sitting straight and tall in lotus or hero’s pose. Tilt your chin forward slightly as you repeat the following affirmations: I communicate confidently and respectfully.  I let loving-kindness temper my words and speech.  I set clear boundaries and am unafraid to express my limits.  I listen as often and carefully as I speak.  6. Third Eye Chakra  Your third eye chakra is your seat of intuition and creativity. It lies just above the bridge of your nose and is represented by the color indigo.  Blockages in this area can manifest in the following ways: Troubles with concentration and focus Frequent headaches  Visual disturbances Sleep disturbances Close-mindedness To unblock your third eye chakra, try a different meditation approach. Begin in child’s pose, kneeling on the ground with your knees wide, your torso extended between them and your arms reaching forward.  Rest your head on the yoga mat. Gently roll your forehead side to side while letting your mind take a flight of fancy. Doing so activates this area, helping you become more imaginative, creative and focused.  7. Crown Chakra Your crown chakra aligns you with the divine. It’s your center of interconnectedness with all living things. Blockages make you feel disconnected, lonely and depressed, and physically, you may become wobbly and off-balance as you struggle with coordination.  Perhaps the best chakra meditation for beginners to unblock your crown doesn’t involve sitting on a pillow at all. Instead, it focuses on restoring your connection with the world. Try one of these activities:  Garden: Working with growing things can reconnect you with the life cycle.  Play with children or pets: Both remind you to set aside the to-do list and simply be.  Volunteer: There’s no better way to restore your sense that you can make a positive difference in your world while increasing your feelings of interconnectedness with your fellow humans.  Chakra Meditation for Beginners  Your chakras align with energy centers in your body. When one becomes blocked, you develop unpleasant physical and emotional symptoms.  Fortunately, you can correct the problem with these chakra meditations for beginners. While they shouldn’t substitute for medical care, you’ll find that you can often take charge of your health and well-being in this natural, holistic way.

Many people reach adulthood without a comprehensive health education. Unfortunately, the first time many learn about their health is when something goes wrong, leading them to seek professional help.  However, you can stave off many emergency visits — and save a small fortune — by practicing preventative care. The right habits are better than an apple a day for nurturing your total well-being.  What should you learn before departing for college or adult life? Here are five basic health tips to know before age 18.  1. Why and How to Brush Your Teeth Far too many college students are guilty of studying into the wee hours and tumbling into bed with dirty chompers. However, doing so creates more than unsightly stains on your incisors. It can also increase your risk of disease.  For example, researchers have found an association between the bacteria that causes gingivitis and Alzheimer's disease. Failing to brush, especially along the gumline, lets this germ enter your bloodstream, where it travels to your brain. It also swings by your heart for a visit, where it increases your risk of coronary heart disease by hardening your arteries.  What are the top oral care tips you should know before age 18? Add the following to your routine: Brush at least twice daily: You should brush once in the morning and again at night. You might also prefer brushing after heavy meals featuring creamy or chocolatey sauces or a hefty dose of garlic or onion.  Make one brush the full deal: Ideally, your evening routine should include a total floss, brush and rinse with a fluoride mouthwash to kill maximum germs before you turn in for the night.  Get along the gumline: Hold your brush at a 45-degree angle to your gums.  Please floss: Roughly a third of people do, meaning the majority take unnecessary health risks. If you can't stand sharp thread, opt for a tape version or, better yet, a water flosser.  2. How to Prepare Healthy Meals  If you live on pizza, ramen and the occasional store-bought convenience meal in college, you're not meeting your nutritional needs. Worse, you could be harming your health. Why?  Many pre-packaged meals contain unhealthy sodium levels. A single can of soup might have your full day's RDA of sodium in one serving. Too much salt increases blood pressure and heart disease risk.  Furthermore, many such foods are laden with white flour and unhealthy fats. White flour is problematic because it spikes blood sugar, leading to a precipitous drop. Then, you get hungry again, inspiring overeating and upping your Type 2 diabetes risk. Additionally, the alloxan produced during manufacturing destroys your pancreas, further increasing disease risk.  Although the FDA banned trans fats because of the health risks, they still lurk in some foods. Look for "partially hydrogenated oil" on labels to identify these cardiovascular health nightmares.  Now that you know what to avoid, what should you eat? It's simple to prepare healthy meals if you stick to these guidelines: Stick to whole foods: You get the most nutritional punch for your dollar in foods close to their natural forms.  Use the clock trick: Look at your plate as a clock at each meal, filling a half hour with veggies and fruit, leaving 15 minutes each for lean protein and starch.  Get your prep on: If you stop for fast food because of your busy schedule, two hours once a week can make a huge difference in your health. Use it to prep grab-and-go freezer favorites that nourish you during the week.  Shop your farmers market: The price of groceries has increased everywhere, but you can still find bargains on the freshest organic produce at your local farmers market.  3. How to Identify and Manage Your Emotions  Part of total health includes caring for your psyche. Mental health often goes overlooked, especially in America, where less than half of adults get the care they need to treat their conditions.  Maintaining your mental health means learning to identify your emotions before letting them drive your behavior. It's equally vital to know how to manage them in a way that serves you, not add more problems to your plate.  Children often learn unhealthy ways of coping with overwhelming emotions in dysfunctional family systems. For example, suppose you had a narcissistic parent who bullied people into getting their way. In that case, you may emulate their behavior under stress, even if doing so leads to undesirable consequences like job loss or social ostracism. Your first and foremost responsibility as an adult is to learn how to handle and express frustration and anger without hurting others.  Furthermore, you might not be reacting to present events as much as past triggers. Pay attention when something makes you overreact — reflect on what you saw, felt or heard right before you started to lose control. A whiff of a cologne that reminds you of an abusive parent might make you react furiously to a present-day comment that you'd otherwise brush off with ease.  Mindfulness is your friend, especially if you can't afford a therapist. Spend time each day reflecting on your behavior. What did you handle as you wanted, and what could you improve? If you behaved badly, what occurred that led you to seek an ineffective coping strategy?  Please be gentle with yourself — after all, you're relearning what it is to be human. Don't beat yourself up. However, do visualize yourself behaving differently in the future to instill a new pattern. When you feel yourself getting out of control, hit pause. Reflect and breathe deeply for a minute or even sleep on how to proceed before acting.  4. The Components of Fitness and How Often to Exercise  Many people never learn the importance of physical fitness in school. Although the World Health Organization recommends that those 5 through 17 get at least an hour of exercise each day, many districts have cut gym classes to focus more on standardized test preparation. As a result, entire generations reach adulthood, never understanding that moving your body is as vital as feeding it for maintaining health. Fitness consists of three primary components: Cardiovascular fitness: This aspect increases your heart and lung capacity. It entails movement like running, biking, walking and hiking. Anything that elevates your heart rate and leaves you panting qualifies.  Resistance training: Many people achieve this facet by lifting weights. However, resistance bands and bodyweight exercises can also qualify — think squats, pushups and pull-ups.  Flexibility: This component involves stretching. Experts recommend dynamic stretching as you warm up for an activity and static stretches to cool down. Taking a yoga class on a rest day is a glorious idea.  Ideally, you should get roughly 30 to 60 minutes of movement each day to meet the minimum requirements. You should resistance train at least two or three times to see muscle gains and maintain strength. Stretch after every workout or whenever it feels good — it helps relax you and ease stress.  5. When to Seek Medical Care  To go to the doctor or not to go — that is the existential question facing countless sick Americans. Unfortunately, far too many people base their choice on their economic situation, not their physical needs.  First, it's best to have an annual physical and dental examination. These visits can introduce you to preventative care and catch minor problems before they become serious — and expensive — issues. If you're one of the many Americans without coverage, look for clinics that offer sliding-scale fees.  Furthermore, you should seek prompt attention if you experience any of the following:  Choking or difficulty breathing  Loss of consciousness or change in mental state Heart attack symptoms: Chest pain, pressure or tightness in the chest, neck or jaw, shortness of breath and sudden lightheadedness or dizziness.  Head or spinal injuries Stroke symptoms: Sudden numbness, confusion, speech problems, trouble walking, vision changes, facial droop.  Suicidal thoughts Finally, you should seek treatment for any symptoms lasting longer than two weeks or if you have chronic health conditions that require routine monitoring to safeguard your health.  Basic Health Tips to Know Before Adulthood It's okay to reach adulthood without knowing how to sew on a lost button. However, ignorance of basic preventative care knowledge can impact your overall health.  Ensure you or your children understand these five basic health tips to know before age 18. You'll be ready to face the grownup world armed with the information you need to maintain a positive well-being. 

Dementia is a thief, robbing far too many older adults of the joy of their sunset years. It also creates burdens and heartbreak for caregivers, who must watch beloved family members struggle to remember who they are.  Prevention is paramount. However, many people don’t know what to do to preserve their brain health as they age. What are some activities to engage in and what should you avoid? Here are six brain health tips to prevent dementia.  1. Put on Your Boogie Shoes Exercise is one of the best things you can do to nurture. It keeps your blood flowing, bathing your neurons in life-giving nutrients and oxygen. Although physical activity benefits you by increasing blood flow and reducing inflammation, only one has proven dementia prevention perks.  What is it? Dance. A study published in the New England Journal of Medicine compared the effect of various physical and mental activities on preventing dementia. The study spanned 21 years, examining those 75 and older. The results: Bicycling, swimming and playing golf: No impact on dementia risk. Reading: 35% reduced chance of dementia.Crossword puzzles: 47% lower chance of dementia. Dancing: A whopping 76% decrease in dementia risk.  What makes this movement so beneficial? Researchers believe the magic occurs because of neuroplasticity. Physical activity bathes your brain in what it needs, creating an optimal environment for positive change. Challenging yourself to follow the steps simultaneously encourages new neuronal connections.  2. Nourish Your Neurons  Your body replaces cells all the time, including those in your brain. To create healthy new neurons, you need the right combination of nutrients to nourish them.  What are some of the best brain foods to consume? You can make your life easier by +remembering the following three rules.  Get Plenty of Magnesium, Selenium and Zinc These minerals play crucial roles in nurturing a healthy brain. They encourage healthy levels of neurotransmitters to improve mood and cognitive functioning. Deficiencies can cause issues like depression — some people with this disorder made a rapid recovery from supplementation alone.  Where can you find them in foods? Nuts are your best bet unless you have an allergy. They’re plant-based and full of healthy oils to complement these minerals. For example, a single Brazil nut contains your complete RDA of selenium.  You can also find these minerals in meat and seafood. What can you do if you follow a vegan diet and have a nut allergy? Spinach, quinoa and avocado help, although you may wish to consider supplementation.  Consume More Omega-3s Omega-3 fatty acids are the good type of fats that your heart needs. They also show various neuroprotective effects, a fancy way of saying they keep your brain healthy.  What foods should you eat more of? Fatty fish and shellfish are your best options. However, you can also find these substances in some nuts and flax and chia seeds if you follow a vegan lifestyle.  Make Friends at Your Farmer’s Market The third key set of nutrients to nourish your brain and prevent dementia are antioxidants. These vitamins and phytonutrients are crucial in facilitating numerous bodily functions, and you find them in fresh fruits and vegetables.  Your farmers market is your best bet for affordable and organic produce. It’s richer in nutrients because it comes from nearby — meaning it has less time to lose vital nutrients.  Fortunately, Mother Nature included a handy color code to help you get the variety you need. Various plant hues correspond to different nutrient profiles, so strive to eat a rainbow, pairing at least three colors at every meal.  3. Exercise Those Brain Cells  Remember how reading and crossword puzzles have a beneficial effect on your brain health? You can’t dance all the time — spend your quieter downtime engaged in activities that light up your mind. Puzzles like Sudoku and strategy games also keep your cognitive skills sharp.  What’s another way to train your brain while mastering a crucial skill? Why not learn a second language? Research indicates that bilingual people reduce their chances of developing early dementia symptoms, and there’s a world of fun apps out there to help you dust off that high school French.  4. Minimize Inflammation   Inflammation plays a role in nearly every chronic disease, including dementia. The activities above help minimize it, but you can do more by avoiding habits that spur it.  The work once again starts with your diet. Please keep foods high in unhealthy fats, white, all-purpose flour and ultra-processed meals laden with sugar, salt and additives to a minimum if you can’t bring yourself to give them up completely. All these substances increase inflammation and can do a number on your intestinal microbiome — and those beneficial bacteria send messages to your brain.  Furthermore, please avoid smoking and alcohol. While an occasional drink won’t hurt you, the trouble is that few people stop with only one. Tobacco is a nightmare, causing plaque to form in your arteries, robbing your brain and heart of blood and oxygen. A recent review of 37 research studies showed that smokers are 30% more likely to develop dementia and run a 40% higher risk of Alzheimer’s.  5. Keep a Busy Social Calendar  Loneliness is dangerous for older adults, increasing the chances of all-cause mortality. It also increases your dementia risk by 50%, so maintain a busy social calendar.  What can you do if you don’t have much of a circle? Are there old friends and relatives who might welcome a chance to reconnect? If not, why not get more involved in the community? Many areas now have community garden projects where you can connect with others while nourishing yourself and your family. Many local libraries offer free courses in computers and other subjects that give you a chance to mix and mingle while honing those brain cells.  6. Take Care of Your Teeth You might be among many Americans who neglect dental care because of the high cost. While that’s understandable, please consider seeking a facility that offers sliding-scale fees and at least get an annual cleaning.  Why? Scientists have associated the bacteria responsible for gum disease with Alzheimer’s. This stuff thrives on plaque, the sticky coating your teeth accumulate over time, especially around the gumline where it can readily enter the bloodstream. Fortunately, treating gum disease early can slow progression — so get those pearlies professionally polished.  Brain Health Tips  Dementia robs too much joy from people’s sunset years. Fortunately, you can take steps to protect your brain.  Follow the above brain health tips for preventing dementia. You’ll enjoy more out of life now — and later. 

Heart disease remains the number one killer of men and women, and high blood pressure contributes to heart attacks and strokes. This rule applies across ethnic, gender and socioeconomic lines — it’s the leading risk of death for men and women of any race.  However, nearly half of all American adults live with hypertension. Globally, around 30% of people do. The high rates here often involve lifestyle factors, such as dietary intake, stress and activity levels. Fortunately, that means non-medical interventions can lower your numbers and risk. What can you do if you’re one of the many living with this condition and concerned with their chances of disease? Here are six heart health tips for people with high blood pressure.  1. Get a Grip on Stress  Could your ticket to solving heart disease lie in your brain? This organ does govern every other in your body, and recent research out of Australia suggests the answer may be yes. When you experience stress, your body’s alarm system kicks into gear, ramping up adrenaline and cortisol production that boosts your heart rate and pressure. Normally, it decreases when the threat passes.  However, the prolonged, inescapable stress — like the kind that comes from struggling to pay the bills every month — can cause your brain’s wiring to remain in the on position. The constant increase in pulse and pressure increases your risk of cardiovascular disease.  The answer? You have to mitigate stress, which can sound more easily said than done. However, adjusting your mindset and habits is necessary for your survival.  What can you do? Here are some free strategies you can implement for free to keep your stress hormones in check: Move it, move it: Exercise is one of the best stress remedies because it lets your body do what it’s designed for in times of crisis — fight or flight. Your brain doesn’t know if you’re fleeing a bear or running on a treadmill. Your cortisol levels still decrease after you finish your 30-minute sweat session.  Breathe: Stress makes your breathing rapid and shallow. Intentional deep breathing activates the parasympathetic side of your nervous system, the half that tells you to relax.  Take a breather: Do you feel like you live for everyone else? Maybe you can’t afford a vacation, but you can budget 30 minutes a day to do something you love, like practicing yoga, cooking healthy meals or engaging in another hobby that makes you smile and forget about outside pressures for a while.  2. Get Sodium Savvy  Salt is one of the biggest culprits behind high blood pressure, and far too many Americans eat a high-sodium diet. This stuff pulls water into your veins, increasing the load on your heart.  The problem is, skipping the shaker might not be enough. Why? Many pre-packaged convenience foods contain excessive levels of salt to enhance flavor. Check out the label on a can of soup sometime — many have half or more of your RDA in a single serving.  Plus, the guidelines of 2,300 milligrams a day established by the FDA already exceed what the American Heart Association recommends for people with existing high blood pressure. They suggest individuals with this condition limit their intake to no more than 1,500 milligrams daily.  The bottom line? Learn to read labels. Furthermore, toss your salt shaker or experiment with one of the lower sodium/potassium seasoning blends.  3. Get Wise About Heart Healthy Fats  Although the FDA banned trans fats in 2015, these oils may linger in some convenience items still on shelves, thanks to preservatives. Also, remember that some products may contain up to half a gram per serving. You should check labels for the words “partially hydrogenated oil” to determine if a product still contains trace amounts.  However, you do need fat in your diet — and some are healthier than others. For example, olive oil has an outstanding reputation for being heart-healthy, thanks to the high content of monounsaturated fatty acids that reduce your risk of disease.  Omega-3 fatty acids are likewise critical for heart and brain health. They help lower triglyceride levels and prevent plaque formation, which hardens your arteries. You can find them in the following foods: Fatty fish Chia seeds  Flax seeds Oysters Shellfish Walnuts Finally, you should avoid the saturated fats found in animal meats. What about coconut oil? Although it is high in saturated fat, it also helps raise your HDL or “good” cholesterol. Many doctors advise using it sparingly.  4. Get Friendly With Your Local Farmer’s Market Why is it wise to shop at your local farmers market? For one, you can find fresh, organic produce for far less than many grocery stores. However, that’s not the only benefit you’ll get from a diet rich in the leafy green and colorful stuff.  Vegetables contain high potassium levels, which helps decrease blood pressure. Getting more of this mineral in your body helps counteract the effects of the occasional high-sodium meal. Why not dress your salads in flavorful, heart-healthy olive oil dressings or even salsa to eliminate the need for the salt shaker to add flavor?  Getting more colorful fruits and vegetables in your life also increases your antioxidant intake. Why does that matter? These substances help fight the damaging effects of free radicals that can harm every tissue in your body, including the cardiac. They also ensure sufficient intake of the vitamins and minerals you need to maintain optimal health. 5. Banish the Bottle and Butts  You might have heard that a glass of red wine is good for your heart. While moderate consumption has some benefits, the problem is that most people don’t stop at one drink. Once you cross that threshold, you start to damage your cardiovascular system.  Why? Even a single drink temporarily increases your blood pressure, although the effects quickly wear off. However, repeated binge drinking — more than four drinks in two hours — can result in long-term increases.  Smoking has no health benefits — even one is too many. These products contain chemicals that can damage your heart and blood vessels and cause artery-clogging clots. Such a blockage can lead to a heart attack and death.  Get in Touch With Your Doctor  Some people follow the above advice and still struggle with high blood pressure. If you suspect you fall into this category, please talk with your doctor.  Your doctor can prescribe medications to help you manage your numbers. There are several categories of remedies, and they can help locate the one that will work best for you, including:  Diuretics Beta-blockers ACE inhibitors Angiotensin II receptor blockers Calcium channel blockers Alpha-blockers Alpha-2 receptor agonists Central agonists Peripheral adrenergic inhibitors Vasodilators   Your doctor may also decide a combination approach is best. You may need to try more than one medication to find your perfect fit.  Heart Healthy Tips  If you have hypertension, you run a higher risk of the leading cause of death. Fortunately, you can mitigate your chances of developing a fatal disease.  Implement these six heart health tips for people with high blood pressure into your life. If your holistic self-help interventions fail, talk to your doctor.

Your gut microbiome is responsible in many ways for your health and well-being. An unhealthy gut can lead to a weakened immune system, fatigue, brain fog, bathroom problems and difficulty losing weight, just to name a handful. However, supporting your health could be as simple as adding gut-healthy foods to your diet.  You want to aim for a stable balance between good and bad bacteria in your gut. Foods like probiotics and prebiotics will support the good bacteria and help them do their job fighting and warding off the bad. Aim to eat at least one of these gut-healthy foods every day.    1. Yogurt Yogurt is one of the most well-known of a family of foods considered probiotics. Probiotics are full of good bacteria. Regularly eating these foods can help replenish your store of good bacteria and bring balance to your gut.   While yogurt is the most common option for most people, not everyone’s system agrees with dairy. If you tend to get gas or experience other digestive trouble after eating cow’s milk products, try yogurt made from other sources like coconut or almond. Other popular probiotic options include kombucha, sauerkraut and tempeh.  2. Asparagus Asparagus is a powerhouse. Its high fiber content feeds good gut bacteria, helping them to do its job. It also helps to solidify your stool to make regular bowel movements easier. Asparagus is also full of antioxidants and minerals that may help lower blood pressure, fight inflammation and prevent certain cancers.  3. Bananas There’s a reason doctors often recommend bananas as an important food after a bout of diarrhea or vomiting. They contain high amounts of potassium and electrolytes, which replenish bacteria in your gut. Bananas are also full of fiber, though you want to eat them when they’re just barely ripe — they lose fiber content as they ripen. 4. Whole Grains Whole grains are a simple source of fiber. The acid created when your good gut bacteria break it down feeds your cells and fights off harmful bacteria. Whole grains are such a broad group that you should have no trouble finding something you like. Try options like quinoa, couscous, brown rice and whole grain breads.  5. Beans and Legumes As with whole grains, beans and legumes reach your large intestine intact. Your good gut bacteria break them down in a process called fermentation, which causes the gas you may experience when eating these for dinner. Despite your social embarrassment, these are one of the best gut-healthy foods you can eat.  Foods to Avoid While everyone’s gut microbiomes are a bit different and foods don’t affect people universally, some food groups are generally considered harmful to gut health.  1. Red Meat A compound in red meat called carnitine causes a reaction with your gut bacteria to create something entirely new and potentially dangerous, leading to plaque build-up in your arteries. Try to lower your consumption of red meats and focus instead on lean meats or non-animal proteins.  2. Alcohol One or two drinks aren’t a big deal, but drinking in excess can lead to inflammation in your gut. Ultimately, you’ll disrupt the balance of your microbiome and could develop leaky gut syndrome, where bacteria leaks into your bloodstream.  3. Processed Foods Processing foods typically removes essential nutrients, depriving your gut bacteria of what it needs. Whole foods, in their most natural state, will yield the healthiest gut microbiome.  Adding Gut Healthy Food Can Boost Your Health Choose gut-healthy foods from this list or similar options from the same food groups to drastically improve your immune system and digestive health. Good nutritional choices can also impact your mood since 90% of your serotonin receptors are located in your gut.  Overall, the best thing you can do for your gut health is to consume foods in their most natural state. Choose a variety of colors to maximize the array of vitamins and minerals. Also, add probiotic or fermented foods, like yogurt, where you can and eat plenty of fiber each day.