How to Start Pilates as a Beginner at Home

Anyone can become a fitness enthusiast without leaving the house. All you need is a good video and some supplies. If you’re curious about how to start Pilates as a beginner at home, follow some simple steps to achieve your fitness dreams. Find Inspirational Videos Pilates is a low-impact exercise that reduces a person’s stress, but only if you follow along with videos you enjoy. Instructors post videos on YouTube so people can work out in their living rooms, even beginners. Browse a few of the most popular Pilates instructors on the platform to see the differences in their teaching styles. You might prefer someone who is more upbeat and talks through the workout, like Cassie from Blogilates. https://www.youtube.com/watch?v=I6xCb7s5CE4&list=PLSCcAGyv98ie5R5vAS7n9GvjVwd7MxEnn&index=3 You could also be someone who prefers a quieter workout video with gentle encouragement, like ones from Move With Nicole. Watch a few minutes of both to gauge your preferences. https://www.youtube.com/watch?v=ezke0GlKeM4 Experimenting with different kinds of Pilates videos is always a good idea. If you don’t enjoy one that focuses on your abs, you may feel fulfilled after a video focusing on your arms. Changing your targeted muscle group throughout the week will also help you achieve full-body toning. Get the Necessary Gear Even though you could press play on a Pilates video right now, you’ll need some supplies to get the most out of your workout. If you don’t have them at home, the gear is easily accessible online. Yoga Mat Yoga mats are great for doing downward dog, but they’re also important during Pilates. You’ll want the extra cushioning under your hip bones and wrists while completing various exercises. Get one from a company known for making well-made products that don’t flake or crack with continued use. $39.99 from Amazon Water Bottle If you’ve ever previewed a Pilates video, you might assume that the moves are too small to make you break a sweat. Many people think that until they actually do the workout. Make sure you have a water bottle nearby so you can stay hydrated before, during and after your exercises.  Experts recommend that women drink 11.5 cups per day, while men should drink 15.5 cups every 24 hours. You may reach that goal more easily by adding some low-impact exercises to your daily routine with Pilates videos. $16.66 from Amazon Stabilizing Socks When you start sweating during your workout, your feet may lose traction on your yoga mat. Keep yourself in place with grippy socks. If they’re the right size for your foot and don’t cut off circulation, you’ll have an easier time maintaining poses and supporting yourself while doing moves like crunches.  $9.99 from Amazon How to Do Pilates Once you have all the supplies you need and a great video in mind, it’s time for your first workout. Prepare to start Pilates as a beginner at home with some simple steps. 1. Complete a Stretch Routine Many workout instructors add warm up stretches to their videos, but make sure you do them even if the video doesn’t. Stretching helps you maintain a range of motion for exercises. Without it, you’re at a higher risk of injuries during workouts. Even five minutes of stretching will prepare your body for Pilates workouts. 2. Give Yourself Time Some Pilates videos last 15 to 30 minutes. If you’re working out between piles of laundry, dirty dishes or other household chores that need your attention, you might feel tempted to only do part of your video and get back to your to-do list. Try to focus on the task at hand. Spending 15 to 30 minutes on your health will help you handle household chores with less effort over time. The dirty dishes and unfolded laundry will still be there when your video ends. 3. Take Breaks as Needed People who are new to Pilates sometimes feel surprised at how intense a beginner’s routine can feel. If your muscles are shaking or you feel uncomfortable, take breaks even when the instructor is still finishing a set. Your body may need you to take a few deep breaths, so ease your heart rate before doing more intense moves. Pausing for a few seconds to breathe might feel like a bad thing, but you’re still helping your body. Oxygen supports the increased metabolic activity of your muscles while they’re working. You’ll give your muscles exactly what they need to conquer the rest of your workout if you listen and take breaks as needed. 4. Hydrate Throughout Your Workout Sweating releases extra water while you exercise. Even if you don’t feel super thirsty, remember to hydrate during your Pilates routine. The instructor might also pause and recommend when you should drink from your nearby water bottle. Try not to skip the reminders, or your muscles may not have enough hydration to benefit from your hard work. 5. Celebrate Your Accomplishments Remember to cheer yourself on when your video ends. Your instructor isn’t there to give you an actual high five, so you have to be your own cheerleader. Congratulating yourself for your hard work could be the encouragement you need to press play on another video after a day or two. You’ll build self-esteem and feel more accomplished if you recognize your hard work with positive affirmations. 6. Cool Down With Stretches Stretching is also important after you work out. Your muscles may feel a little sore, so give them some gentle stretching to prevent them from becoming too tight. You may be more comfortable the next day and not feel as much of the post-workout soreness that sometimes prevents people from pressing play on another Pilates video. Start Doing Pilates at Home If you have all the supplies you need and an instructor-led video that you love, you can become a Pilates pro in no time. Choose a day where you have 15 to 30 minutes of free time and add your workout to that timeslot. You could fall in love with the new form of exercise and discover why so many people choose Pilates over treadmills or stair machines.

A truly effective hair care routine goes beyond shampoos, conditioners and styling products. While what you apply to your hair absolutely matters, holistic hair care involves recognizing that your hair is an extension of your overall well-being. Here’s how to blend modern hair science with gentle practices, allowing space for both trusted products and natural alternatives. The Four Pillars of a Healthy Hair Care Routine Stress levels, nutrition, sleep quality, hormonal balance and even mindset can all play a role in how your hair looks, feels and grows. That’s why approaching your hair care as part of your overall wellness gets the most beautiful results. There are four pillars — cleansing, conditioning, nourishing and protecting — that work together in this holistic approach. Pillar 1 — Mindful Cleansing Healthy hair starts at the scalp. Your scalp is living skin, complete with oil glands, hair follicles and a delicate microbiome that can easily be disrupted by harsh products or overwashing. Mindful hair cleansing prioritizes keeping the scalp clean and balanced, without stripping away the natural oils that protect and nourish your hair.  When choosing a regular shampoo, look for gentle, sulfate-free formulas that cleanse without excessive foam. Sulfates are effective cleaners, but they can be too harsh for regular use, especially for dry, curly or color-treated hair, or if you have sensitive skin. For an occasional clarifying shampoo, however, sulfates are an effective ingredient, and you might also want to use sulfate shampoo if your hair is particularly oily. Many women also enjoy exploring natural alternatives, such as rye flour, soap nuts or clay-based washes. These can be surprisingly effective when used correctly, although there may be a short adjustment period before you feel the full benefit.  When washing your hair: Focus the shampoo on your scalp, not the lengths. Use your fingertips — not nails — to massage gently in circular motions. Take your time, because this boosts circulation and helps stimulate hair follicles. As for the common question of how often you should wash your hair, that’s a personal judgment. Some hair types thrive with washing every day, while others do better with once a week. If your scalp feels calm and not overly itchy, greasy or tight, you are probably OK to leave it another day. Pillar 2 — Intentional Conditioning Conditioner plays a vital role in any hair care routine. Its primary job is to smooth the hair cuticle, reduce friction and protect against moisture loss and mechanical damage. Intentional conditioning involves using the right product and method tailored to your hair’s specific needs. After washing, apply conditioner mainly to the mid-lengths and ends, where hair is older and more prone to dryness. Avoid heavy application near the roots, as this can weigh your hair down and contribute to buildup. Natural alternatives can complement or replace traditional conditioners. An apple cider vinegar rinse — one tablespoon of vinegar diluted in one cup of water — helps restore the scalp’s natural pH and adds shine. Aloe vera gel provides lightweight hydration and soothing benefits, making it an ideal choice for sensitive scalps. Let your conditioner sit for at least a minute before rinsing. This small pause allows nourishing ingredients to bond with the hair shaft, sealing in softness and manageability over time. Pillar 3 — Deep Nourishment While regular conditioning maintains hair, deep nourishment is what helps it truly thrive. Weekly or biweekly hair masks can replenish moisture, strengthen strands and repair damage.  DIY hair masks are also easy to use and make. Simple ingredients from your kitchen can be very effective when matched to your hair’s needs: Avocado for deep moisture and fatty acids Honey for hydration and shine Coconut oil for protein protection and softness Yogurt for scalp health and general strengthening Whether homemade or bought, apply your mask to damp hair, cover with a towel or shower cap and leave for 20-40 minutes before rinsing thoroughly.  Pillar 4 — Gentle Protection   Protection is often the missing link in a hair care routine. Even the healthiest and best looked-after hair will suffer if it’s handled roughly or exposed to repeated stress.  Start with how you detangle. Always use a wide-toothed comb or detangling brush and begin at the ends, working slowly upward. Hair is most vulnerable when wet, so patience prevents unnecessary breakage. Whenever possible, let your hair air dry. Heat styling can weaken the hair’s protein structure over time, even with the use of heat protectants. When using heat, employ the lowest effective temperature and avoid repeated passes over the same section. From a holistic perspective, ensure that you get enough sleep and manage your stress levels if you want to truly protect your hair. A disrupted circadian rhythm can impair hair growth, while cortisol released during chronic stress also disrupts the growth cycle.  Nutrition is also an important factor in protecting your hair from the inside out, so meal times can be a part of your hair care routine. If you want to eat your way to healthier hair, key foods include: Oily fish Berries Eggs Nuts and seeds Avocados Leafy greens Interestingly, these foods are also linked to improved health outcomes in many other ways — underlining the holistic viewpoint that the body truly functions as a whole organism.  Customizing Your Hair Care Routine for Your Hair Type Different types of hair have different needs.  Advice for Long Hair Long hair requires extra care because the ends are older and more fragile. Regular trims — every eight to 12 weeks — help prevent split ends from traveling up the hair shaft. Gentle detangling, protective styles and consistent deep conditioning are essential to maintaining length without sacrificing health. At night, wear your hair in a loose braid or bun to avoid tangling. Advice for Oily or Greasy Hair Excess oil production can be a side effect of hormonal fluctuations, high-glycemic foods, poor sleep or stress, so managing it effectively may require a broader look at your health.  If you simply have naturally oily hair, however, wash your hair less. Yes, that sounds counterintuitive, but washing too often can make it worse. Dry shampoos, in the meantime, are fine. When selecting products, look for ingredients like tea tree oil, which can help balance sebum production.  Advice for Curly Hair Curly hair thrives on moisture. Because natural oils travel less easily down curved strands, your hair may be more prone to dryness. Avoiding sulfates and heavy silicones can make a significant difference. The popular Curly Girl Method works for some — this involves soaking your washed hair in water with lots of conditioner and “plopping” it on your head in curls to dry naturally.  Adapting Your Hair Care Routine to the Seasons Summer brings sun exposure, chlorine and saltwater, all of which can dry and weaken hair. Wearing a hat gives simple but effective protection. After swimming, rinse your hair promptly and use a gentle clarifying wash occasionally to remove buildup. Cold air and indoor heating strip moisture from hair during winter. Increase the frequency of deep conditioning treatments and consider richer masks. To combat static, warm a single drop of oil between your palms and lightly smooth it over your hair. Embracing Your Journey to Beautiful Hair The perfect hair care routine isn’t about rules. It’s about listening to your hair and understanding how your overall health fits into the picture of healthy, shiny locks. By choosing a holistic approach, your hair care becomes intentional and nourishing — and that way, beautiful hair follows naturally. 

Eating healthy and tasting food while staying on a budget is feasible. However, it may be challenging, depending on your budget and time. If you have limited time in the kitchen, consider ordering takeout or relying on meal delivery services. Is HelloFresh worth it if you’re trying to maintain a healthy lifestyle? Here’s a complete breakdown.  Breaking Down the HelloFresh Cost Per Month The monthly cost of HelloFresh depends on the quantity of food you order. Customers must order at least two meals per week, as it’s the website’s minimum requirement. The maximum is four servings per recipe and six meals weekly, which is enough to feed a family for almost a week. The scalability is terrific, as you can adjust based on your schedule.  HelloFresh meal kits vary in price, so you can order budget-friendly options from the non-premium section. These dishes may include beef and green bean bowls or pork and pepper enchiladas. Conversely, you can pay for premium ingredients like steak and shrimp. Some meals are ready to cook in the kitchen, whereas others are even quicker in the microwave.  Experimenting With the HelloFresh Cost Per Month Ordering two meals for two people yields a total of four servings. You can expect to pay around $65 for the box, as it charges $10.99 for shipping. Overall, that’s around $16 per meal for the smallest kit. However, increasing your order decreases the cost per dish. For example, The Kitchn ordered three meals at $13.49 per serving, totaling $82.93.  Imagine you get the minimum order from HelloFresh, paying $65 per week. That’s approximately $260 per month for 16 servings or $3,280 per year. This cost will cover most of the meal — that said, you must consider the other ingredients. HelloFresh assumes you already have the basics, such as seasonings and oil, on hand. Factor these prices into your budget if your pantry is empty.  Comparing the Cost of HelloFresh to Homemade Meals and Takeout HelloFresh may be worth it compared to eating at restaurants. The cost depends on where you’re eating, as the cost can differ significantly. Experts estimate that the average American household spends approximately $3,228 annually, or around $269 per month. The price is comparable to dining at restaurants, which may appeal to people with less time.  While HelloFresh seems economical, it’s still more expensive than a meal containing ingredients from the grocery store. For instance, a RealPlans analysis compared the cost of chicken enchiladas and hamburgers. In each instance, the homemade meal was cheaper than the meal kit and restaurant delivery. You can control the costs and ingredients, although you must commit time to cooking.  Is HelloFresh Worth It for Your Budget? Determining the value of HelloFresh depends on your household size and daily itinerary. If you have long workdays, you may have limited time or energy. Working 10 hours, shopping at the grocery store and preparing a meal can be a significant challenge. Having the food at home ready to cook or microwave makes life easier. It’s also healthier than constantly ordering takeout.  HelloFresh is worth it for someone who’s learning to cook. Grocery shopping and finding recipes can be intimidating, so meal kit services solve the conundrum for you. You get preportioned ingredients, thus reducing questions about how much to use per dish. It also saves you from buying whole jars if you only need small portions of rarely used items.  Smaller households tend to get the most value from HelloFresh and other meal kit services. One or two people may need help using all the fresh ingredients before they spoil. If you buy a week’s worth of groceries, the fruits and vegetables could spoil by the last days. Smaller portions for two people help you avoid eating the same meal for days on end.  Considerations Before Using HelloFresh HelloFresh has transformed modern kitchens by making homemade meals more accessible to everyday people. It’s convenient and a potential catalyst for a healthy diet. Should you start using it? Here are a few key considerations to keep in mind.   1. Budget First, consider your budget and the cost of HelloFresh per month. It’s nuanced, so be conscious of this calculation. Examine your monthly expenses and determine how much you have for the delivery service. Be mindful of the costs on a per-serving basis, as they’re typically higher due to shipping. However, you can save some dollars by reducing food waste.  2. Dietary Needs If you have dietary restrictions, a meal kit service can be more complicated. For instance, vegan diets require plant-based proteins, even dairy products. HelloFresh offers dedicated sections for your preferences, including gluten-free meals. However, the food may be contaminated due to cross-contamination from shared kitchen spaces. Therefore, some individuals prefer to source their own ingredients for safety reasons.  3. Serving Size If you’re cooking at home, you can make as much as you want. However, HelloFresh sends predetermined portions for each meal. Two servings are enough to feed two people, depending on the recipe. You may find the dishes to be smaller than what you’d like. It all depends on your perspective! Some customers add ingredients they already have at home.  4. Food Storage  HelloFresh operates like a Toyota manufacturing plant. The ingredients arrive just in time for assembly, so you should cook them promptly. Most meals last between two and five days, depending on the purchase. Conversely, buying food from the grocery store offers more control. You can purchase frozen proteins and vegetables to extend their shelf life.  5. Time Commitments How long do you want to spend in the kitchen making meals? HelloFresh dishes take 20-30 minutes to prepare, depending on the recipe. However, you must add more time and be realistic about the process. For instance, you’ll need to do prep work by chopping and peeling vegetables. Then, there are extra considerations for cleaning afterward.  6. Picky Eaters HelloFresh offers a vast selection of meal options, spanning various meats and vegetables. However, you must consider what your household will actually eat. If your family members are picky, it may be challenging to justify the subscription fee. Instead, consider tailoring your shopping to their preferences by visiting the grocery store.  Determining the Value of Meal Kit Services A healthy lifestyle begins with mindful eating and the use of nutritious ingredients. If you’re trying to eat better, you may be intimidated by the amount of grocery shopping and cooking. HelloFresh can make life easier by removing obstacles and offering more structure. However, its monthly costs necessitate a thorough budget review and careful consideration. Ask yourself what’s best for your wallet and your sanity. 

Homemade face masks offer an easy and accessible way to enhance skin health using familiar ingredients. Since you can make these masks using whole foods, they fit seamlessly into a wellness-oriented lifestyle. They encourage you to take a moment for yourself and transform skincare into a cherished ritual. Most importantly, they help you maintain awareness of what you apply to your skin. Why Bother With DIY? Natural face masks provide nourishment to the skin with straightforward, plant-based ingredients that are both recognizable and trustworthy. They serve as a great alternative to commercial beauty products, which frequently include harsh additives and unnecessary chemicals.  For instance, you can use ingredients such as honey, yogurt and avocado to moisturize your skin. In addition to their skincare advantages, homemade masks save you money, require simple preparation and allow you to customize them for various skin types. You can adjust each recipe according to your skin’s specific needs while maintaining complete control over the ingredients. The process of making them can also be quite grounding, transforming skincare into a small, mindful ritual. They are economical, utilizing everyday kitchen staples and are more environmentally friendly as they eliminate the need for single-use packaging. These masks offer a straightforward method to care for your skin while being gentler on the planet. Experts valued the Beauty Facial Mask market at USD 8,032.87 million in 2025. They project that it will grow at a CAGR of 5.78% from 2025 to 2034. Homemade Face Masks for Dry Skin Dry skin benefits most from masks that focus on replenishing moisture, reinforcing the skin barrier and restoring long-lasting comfort. 1. Avocado and Honey Face Mask This mask focuses on restoring comfort by combining healthy fats with natural hydration support. Ingredients: 1 ripe avocado 1 tablespoon honey Avocado provides lipids that help reinforce the skin barrier, while honey attracts moisture and helps the skin retain it. After mashing the avocado and mixing in the honey, apply the blend evenly while avoiding the eye area. Once left on for 15 to 20 minutes, rinsing with lukewarm water reveals skin that feels softer and more balanced. 2. Smoothing and Soothing Mask When dry skin also feels rough, gentle exfoliation can help improve texture. This mask combines cooling and soothing ingredients with mild exfoliation. Ingredients: 1/2 seedless cucumber 1/4 cup milk 1 tablespoon Manuka honey 1 tablespoon brown sugar Cucumber calms the skin and supports hydration, while honey helps maintain a balanced moisture level. Brown sugar removes dead skin cells without harsh abrasion. After blending the cucumber and mixing in the remaining ingredients, apply the mask using small circular motions. Let it sit for 10 minutes before rinsing and finishing with toner and moisturizer. Homemade Face Masks for Acne Acne-prone skin responds best to masks that calm inflammation, balance bacteria and cleanse pores without stripping the skin's natural oils. 1. Oatmeal and Honey Mask This mask addresses both concerns while remaining gentle. Ingredients: 1 tablespoon ground oatmeal 1 tablespoon plain or Greek yogurt 1 to 2 teaspoons raw honey Yogurt introduces natural probiotics that help balance skin bacteria, while oatmeal soothes irritation and itchiness. Honey provides antibacterial support and helps prevent dryness. Once mixed into a smooth paste, apply the mask using gentle circular motions. After 15 to 20 minutes, rinsing with cool water helps soothe the skin. 2. Acne-Fighting Pomegranate Peel Scrub Pomegranate peel contains antioxidants and compounds that support the healing of acne. Ingredients: 2 teaspoons pomegranate peel powder Rosewater Once dried and ground into a powder, it becomes a powerful spot treatment. Mixing the powder with rosewater creates a soothing paste. Applied directly to blemishes, this treatment supports inflammation control and bacterial balance. Leaving it on for 5 to 10 minutes is sufficient. You can repeat this process once or twice weekly as needed. Homemade Face Masks for Oily Skin Oily skin needs masks that absorb excess sebum, refine pores and restore balance without triggering dehydration. 1. Activated Charcoal Mask Oily skin results from excess sebum production and clogged pores. Activated charcoal works by drawing oil and impurities from deep within the skin. Bentonite clay enhances this effect by absorbing excess shine. Ingredients: 1 tablespoon bentonite clay 1 tablespoon activated charcoal 2 tablespoons water Rosehip or grapeseed oil is optional After mixing the ingredients into a smooth paste, you can add a few drops of oil to achieve a balanced consistency. Apply evenly, focusing on areas prone to oil. Rinse after 10 to 15 minutes to reveal a cleaner finish. 2. Tomato and Oatmeal Mask This homemade face mask helps calm inflammation while managing excess oil. It is ideal for oily or congestion-prone skin. Tomatoes are rich in lycopene, a powerful antioxidant known for its anti-inflammatory properties. And oatmeal gently exfoliates and helps absorb surface oil without irritating the skin. Ingredients: 1 ripe tomato, mashed 1 tablespoon oatmeal Mash the tomato until smooth, then mix in the oatmeal to form an even paste. Apply the mask evenly to clean skin, avoiding the eye area. Leave it on for 15 to 20 minutes, then rinse with warm water and pat the skin dry. Homemade Face Masks for Glowing Skin Glow-focused masks aim to brighten the complexion, improve texture and enhance natural radiance through gentle nourishment. 1. Carrot, Yogurt and Honey Face Mask A glowing complexion reflects hydration and nourishment. This mask combines ingredients that brighten and soften the skin. Plus, yogurt and honey are excellent sources of AHA, which can help address acne problems and exfoliate the skin. Ingredients: 1 teaspoon carrot juice 1 tablespoon plain yogurt 1 teaspoon honey Carrot juice provides beta-carotene, while yogurt improves moisture levels. Honey supports smoothness and comfort. After mixing into a smooth paste, apply evenly and leave on for 15 minutes. Rinsing with lukewarm water reveals immediate radiance. 2. Blemish-Fighting Milk Mask This mask blends antibacterial and exfoliating benefits.  Ingredients: 2 tablespoons raw honey 2 tablespoons nutmeg 2 teaspoons milk Honey helps reduce acne-causing bacteria, while nutmeg gently exfoliates the skin. Milk softens the skin and improves texture. After combining the ingredients into a thin paste, apply evenly and wait 15 minutes. Rinse with warm water and follow with a gentle moisturizer. Ultimately, skin serves as more than a physical barrier — it is essential for overall health, emotional wellness, and social connections. Simple Rituals for Healthy Skin Homemade face masks encourage consistency through simplicity. They support skin health without overwhelming routines. Because they rely on whole ingredients, they fit easily into wellness-focused habits. Small rituals practiced often bring lasting results. Listening to your skin helps guide each choice. Over time, care rooted in intention creates visible balance.

TL;DR: Exploring fun winter hobbies with your partner could make you feel more fulfilled, especially if you find a seasonal activity that indulges both of your interests. The arrival of cold weather sends many scurrying for their couches and comforters. However, with a little ingenuity, the chilly season is actually the best time of the year. Things get even better when you do new, exciting activities with your partner. Try one of these 10 fun winter hobbies for couples, and the first robin of spring will appear before you know it: Cross-Country Skiing Hot Yoga Building Snowmen Couples Figure Skating Snowshoeing Camping Astronomy Cooking Ballroom Dancing Decorating a Gingerbread House Try These 10 Fun Winter Hobbies for Couples More Winter Hobbies for Couples Questions 1. Cross-Country Skiing  When it comes to torching unwanted pounds, you can’t do much better than cross-country skiing. It’s widely accepted as the best cardiovascular exercise known in exercise physiology.  Bid adieu to all that silly advice about getting in shape for spring and summer. If you tackle this winter workout with your beau, you’ll look sleek and toned under your parka. Plus, it makes a great bonding opportunity, resulting in stronger relationships. 2. Hot Yoga  Yes, you can get all hot and sweaty long after September — and outside of the sheets to boot. Hot yoga can help you detox and feel like you need a cold shower in January. As its name suggests, this modern twist to the ancient practice entails practicing poses inside high room temperatures.  Like any form of physical activity, it invites you to stay active and have fun. Instructors won’t expect you to do well at first, and that’s completely normal. Hot yoga is an inclusive practice, allowing you to modify any pose that makes you uncomfortable. 3. Building Snowmen  Building a snowman is one of the best winter hobbies for couples who are competitive. Create a challenge to see whether you or your partner can invent the most original sculpture. Think of ways to elevate the classic snowman look and test your creativity. Alternatively, join forces and create a masterpiece the neighborhood kids will marvel at. 4. Couples Figure Skating  You don’t have to have the skills of Tai Babilonia and Randy Gardner to enjoy a day on the ice together. You can have fun even if you do nothing more than hold each other up.  However, if you have the means, why not invest in some lessons? Maybe you won’t master a triple salchow, but you’ll have a blast.  5. Snowshoeing  If you and your beau want to show off toned gams in your shorts this spring, take up snowshoeing this winter. This sport works your quads and hamstrings like a few other activities.  This suggestion works best if you live in the upper Midwest or another region with significant accumulation. It takes a little while to get the knack, but once you do, the entire pristine white wilderness is yours and your partner’s.  6. Camping   If you read this suggestion and wondered if the writer wasn’t right in the head, hear me out, please. Camping in wintertime offers some of the best cuddling opportunities ever. Plus, it might be the best season of all for the pastime if you live somewhere like Miami or Phoenix.  If you have an enclosed pickup truck, you can throw an air mattress in the back of your cab to stay off the cold ground. Bring plenty of wood for campfires and marshmallows for s’mores and bundle up for a night under the stars.  Remember that winter camping isn’t the best time to dress to impress. Wear multiple layers of clothing — base layers, mid-laters, puffer jackets and shell jackets to keep your body regulated amidst the cold weather. Pack a hot water bottle and place it at your groin to keep your body warm. More importantly, choose the right campsite that’s not miserably cold. A good setting should have plenty of sturdy trees and shades. 7. Astronomy  If it seems like the night sky is even more heavenly in winter, you aren’t imagining things. There are two reasons why you can see more stars in winter.  Warm weather traps more particles in the atmosphere’s inner layer, obscuring your view in the summer months. Plus, this time of year, the northern hemisphere points toward deep space, not the sun. You can spend the evening stargazing and identifying constellations or creating a new one named for the two of you.  8. Cooking  Do you and your mate have a full schedule of entertaining lined up for the winter holidays? Even if you don’t, you might want to throw a celebration to show off your new cooking skills after taking some classes together. You can finally master how to make a perfect roux for that gumbo.  This idea would be fabulous if you and your partner came from diverse ethnic backgrounds. Why not learn to prepare the authentic cuisines of each other’s origins? You could combine your recipes and invent a new fusion dish that would wow your family and friends. 9. Ballroom Dancing  When was the last time you and your sweetie tripped the lights fantastic? If you stopped dancing once the club scene started wearing on you — or the pandemic interrupted your date nights — why not try ballroom dancing?  This fun fitness style teaches you to anticipate your partner’s moves, helping you move harmoniously. Your coordination on the dance floor could spill over into daily life, making you an even stronger team.  10. Decorating a Gingerbread House Making and decorating gingerbread houses can be fun for adults, too. It’s a way to showcase your creativity while staying cozy indoors. This activity is ideal if you have kids to join the fun. Spend an afternoon baking and putting up a gingerbread house together.  You can do this every weekend and schedule a weekly competition where you and your partner compete with one another. Have your friends and family judge and taste your masterpieces to see who wins. Try These 10 Fun Winter Hobbies for Couples  The snowy season doesn’t need to mean hibernating indoors in front of your television, binge-watching Netflix shows. This time could easily be an era of fun exploration if you and your partner choose it to be. Try these 10 fun winter hobbies for couples and make the cold months the best ones of the year.  More Winter Hobbies for Couples Questions What Is a Good Hobby for Couples? A good hobby for couples is any activity they both enjoy equally. If one person loves working out, but the other hates the gym, the shared activity could become a source of resentment. Talking with your partner about your shared interests is the best way to find a hobby you’ll both love. What Is the Least Expensive Hobby? The least expensive hobby is anything that uses minimal to no equipment. Walking, doing body weight exercises and bird watching are excellent examples. You could also explore hobbies that require supplies, but fit comfortably in your budget. The least expensive option will depend on your income and spending flexibility. What Is the Five Hobbies Rule? The five hobbies rule suggests people feel more fulfilled when they have at least five types of hobbies. They should each do one of the following — keep you active, help you learn, express your creativity, push your personal growth and make money. Your winter couples hobby could be more enjoyable if you find one that fits a category that your individual hobbies aren’t fulfilling. What Is the 2-2-2 Rule for Couples? The 2-2-2 rule for couples is a general guideline that says you should have a date night every two weeks, a weekend trip every two months and a long vacation every two years. The goal is using that time to prioritize your relationship. Affording time away isn’t easy for everyone. If following the 2-2-2 rule isn’t possible for you right now, sharing a fun winter hobby could help you find more time together without breaking the bank.  Original Publish Date 09/24/2021 — Updated 01/06/2025

The best treadmills for home use empower you to work out regardless of weather conditions and the temperature outside. This consistent access to breaking a sweat makes exercise easy and can improve your health without going to the gym. However, many home treadmills can be costly. Although lower-priced treadmills lack many bells and whistles, they still get the job done. Here are the five best treadmills for home under $500. 1. Exerpeutic Magnetic Resistance Manual Treadmill For just over $200, this manual treadmill offers homeowners a wider range of options. The belt measures 16-by-45 inches and can bear a weight of 325 pounds. This treadmill is a good fit for tall people whose stride length exceeds the male average of 62 inches and those more interested in running than walking.  Despite its larger capacity, this model is still foldable and only measures 29-by-50 inches when fully extended. It stands at a height of 50 inches and offers users a small LCD screen with information on speed, distance and time. The machine is adjustable to three levels of incline. Manual treadmills require more effort to get moving, but you don’t have to plug them in to run. This model uses magnetic tension and can adjust to eight different levels of resistance. It’s easy to assemble, quiet, and only weighs 73 pounds. Buy on Amazon 2. XTERRA Fitness Folding Treadmill If you really want a home gym, invest in a slightly better machine. This XTERRA treadmill costs just over $300 and is a bestseller on Amazon. It has over 2,000 5-star reviews from happy customers.  This model’s running track measures 16 by 50 inches and can bear up to 250 pounds. It’s sturdier, weighing in at 108 pounds. This machine’s speed ranges from 0.5 to 10 mph, fast enough to accommodate walking and running for average users.  This manual model has a footprint of 28.75 by 63.4 inches and is easily folded up when not in use. Its LCD screen keeps you updated on speed and time. This model also comes with 12 preset buttons and three incline settings. Buy on Amazon 3. Goplus 2-in-1 Underdesk Folding Treadmill This next option for best treadmill for home under $500 has two working functions — you can use it completely flat or set it up with a handrail. It’s easy to tuck out of sight under a couch or bed when not in use. It’s a staple of active workstations — being mobile using your standing desk may improve cognitive skills like reasoning and can lower your risks of many chronic diseases. This model comes in seven colors, ranging from bright red and blue to neutrals like black and gray. It weighs about 75 pounds and can go at a speed of up to 7.5 mph. The running belt measures 16-by-40 inches and can carry a weight of up to 265 pounds. When extended, this treadmill measures 27-by-52 inches and has a height of 5 inches. A Bluetooth feature allows you to connect to a digital device and play music while you work out. The motor is quiet, and a small LCD screen displays running data. You control the treadmill’s speed with a small hand-held remote. This treadmill is electronic and needs a 20-amp electrical outlet to run.  Buy on Amazon 4. RHYTHM FUN 2-in-1 Home Office Treadmill This affordable machine functions as a traditional treadmill and an underdesk walking pad. It has a five-layer, nonslip 41.7-by-15.7-inch pad, providing you with a wide running area for comfort and safety. RHYTHM FUN uses a 2.5-horsepower motor that can reach a maximum speed of 6.7 mph and can handle up to 300 pounds. You can switch speed modes and slow it down to 3.8 mph to work out quietly while working on your standing desk. A remote lets you adjust the speed as you please. If you connect this home office treadmill to the Ypoofit app via Bluetooth, you can join course training, run with others and track your exercise data. Alternatively, you can use its phone holder to watch videos or chat with friends while working out. These options can help you overcome reduced motivation, lack of sensory stimulation and other psychological challenges of treadmill running. The RHYTHM FUN 2-in-1 home office treadmill requires no assembly. You can use it immediately out of the box and fold it up when you’re done. Its space-saving design makes storage a breeze. Buy on Amazon 5. SYTIRY Smart Incline Treadmill This powerful treadmill for home arguably has the best feature set in the under $500 category. It has a 3.25-horsepower motor with adjustable speeds, ranging from 0.5 mph to 9 mph. This machine has a maximum weight capacity of 265 pounds, which is perfect for users of different fitness levels. It operates at 45 decibels or lower, helping you achieve a runner’s high without disturbing your loved ones and neighbors. Regarding the running surface, this SYTIRY treadmill’s running belt is 43.3 inches long and 15.7 inches wide. It can go from flat to inclined, making it perfect for the treadmill strut to improve your balance and endurance while listening to 30 minutes of your favorite Taylor Swift tunes. Adjusting the incline from 0% to 9% enables you to simulate various types of terrain. For example, working out on an inclined surface simulates running hills, which is helpful for developing good form and introducing more resistance to your leg muscles. A seven-layer absorbing belt minimizes your workout’s impact on your knees and ankles for joint protection. This machine has a highly responsive 10-inch high-definition touch screen with Wi-Fi connectivity. It lets you stream YouTube and share your fitness milestones on social media. Its built-in fitness app allows you to tailor your training plan for your needs. You can choose from 36 preset workout programs optimized for different areas of fitness, including weight loss, endurance and cardiovascular health. This SYTIRY product has a one-year parts warranty. If something breaks, call the customer service team for free replacement components. Buy on Amazon Run With Ease on the Best Treadmill for Home Use Under $500 Use this guide to find the best treadmills for home under $500 that suit your needs. Working out daily shouldn’t have to cost you $3,000 or more. Thankfully, there are many treadmills available that can help you stay healthy without taking up too much space in your home or breaking the bank. Updated on January 6, 2026

Maintaining an exercise routine while living with polycystic ovary syndrome (PCOS) can be difficult. Even if you’re not dealing with intense symptoms, you may not feel up for any strenuous gym trips during the rest of the month. Learning how to make a workout for PCOS could help you become more active with a sustainable routine. How PCOS Affects Exercise Routines PCOS can change how you exercise in numerous ways. The condition causes many side effects that complicate your daily routine, so give yourself some grace when flare-ups happen. You Could Become Fatigued Easily Overcoming ovarian cysts and dealing with intensified periods is exhausting. You’re also already likely dealing with depression, anxiety and other mental health conditions intensified by PCOS. If you add a challenging gym regimen to the mix, you may feel too exhausted even to start a workout. Your Blood Pressure Might Spike Often Dips and spikes in your blood pressure can cause a roller coaster of feelings. You might get dizzy, lightheaded or struggle to breathe. While you can stick with foods that reduce inflammation to manage your health, PCOS can still complicate your blood pressure when you least expect it. If you’re feeling lightheaded or nauseous, you might not be able to start the workouts you want to do. You May Experience Intense Cramps PCOS increases your risk of developing multiple conditions such as endometriosis and irritable bowel syndrome. Those can cause discomfort even when you don’t have any active cysts. You should never exercise when you’re dealing with any kind of pain. Aftereffects, like physical aches, may also types the kinds of movements you feel up to doing when the pain subsides. Steps to Make Your Own PCOS Workout Creating an exercise routine while living with PCOS doesn’t have to feel impossible. Follow some simple steps to design the right regimen for your body. 1. Understand Your Most Frequent Symptoms Reflect on what you experience every month. Which PCOS symptoms recur between your periods? If you mostly deal with cramping during a specific part of your menstrual cycle, you’ll know to ease your workout intensity during those days or plan for rest periods. 2. Create a Sustainable Routine Once you know how your body feels throughout the month, you can make a sustainable workout plan that doesn’t put any extra strain on your body. Try easing into exercising by only doing it a few days a week. You can also change the intensity of your workouts, so your hardest exercises only happen once a week. 3. Try Alternating HIIT Exercises Changing your workout movements is essential if you have PCOS. Explore things you might not have tried before, like high-intensity interval training (HIIT) workouts. Creating a HIIT workout for PCOS can improve the inflammatory and cardiovascular effects that cause numerous symptoms. The most important thing is to avoid straining your body. If you alternate your exercise intensity and how you move — like swapping HIIT routines for walking or running sometimes — you’ll add more flexibility into your schedule to accommodate your body’s needs. 4. Make a Backup Plan Some PCOS flare-ups are uncomfortable but not debilitating. When your body needs to take it easy, consider if you’d feel comfortable walking or doing yoga in your living room. Having low-impact backup plans for your exercise routine will help you remain active while your body does what it needs to manage your health.  5. Avoid Straining Yourself You could create the best PCOS workout for your body and still feel frustrated sometimes. Try not to push yourself too hard. If you want to do HIIT workouts with dumbbells but feel more comfortable with body weight exercises, do what’s best for yourself. Straining your muscles could intensify your stress and potentially cause injuries that prevent you from remaining active.  Worst Exercises for PCOS There are no specific exercises you should avoid if you have PCOS, but there are some guidelines you can follow to create a personalized routine. Try not to overexert yourself and exacerbate the inflammation already present in your body. You can also stick with strategies such as: Minimizing stressful movements that spike cortisol levels, since elevated cortisol is a common PCOS symptom Avoiding endurance workouts that intensify your fatigue Refraining from long exercises with minimal to no water breaks because hydration is essential for maintaining your blood pressure Try keeping an exercise journal as you explore new workouts. You’ll know which are the worst exercises for PCOS when you reflect on any specific movements that made your body more uncomfortable than others. Make a Workout Routine That Works for You Crafting an excellent workout for PCOS takes time. Diversify your movements, plan for rest days and listen to your body. You’ll gradually make a regimen that helps you achieve your physical fitness goals without straining your health. FAQs How Often Should I Work Out With PCOS? There’s no official guideline for how often you should work out with PCOS. The average adult needs at least 150 minutes of moderate activity weekly, so try aiming for that. You can also build up to it if fatigue is one of your most common symptoms. What Is the Best Exercise for PCOS Weight Loss? The best exercise for PCOS weight loss is any diversified movement that doesn’t feel too exhausting. Switch between body weight, dumbbell and cardio movements to nurture your physical health without exhausting your muscles. Is HIIT Bad for PCOS? HIIT isn’t bad for PCOS if it’s one part of your routine. Listen to your body as you go through HIIT movements. If they feel too intense and cause muscle strain, you can always try a low-impact workout to keep moving without potentially harming your body.  Can I Do Squats With PCOS? You can do squats with PCOS if you pay attention to your energy and endurance levels. They’re an excellent strength training tool that complements HIIT routines. Try not to start squat reps if you’re feeling dizzy or dehydrated. What Is the Fastest Way to Lose Weight With PCOS? The fastest way to lose weight with PCOS is to exercise, eat a healthy diet and avoid straining your body. If your muscles push through intense workouts with minimal recovery time, you won’t see the progress you want because your body will conserve energy to heal itself.

When I started using tampons in middle school, my friends joked about how our bodies would absorb them and they’d get lost forever. While that’s not a possibility, tampons can definitely linger longer than we intend to use them. I panic when I can’t remember if I took my tampon out, so maybe you do too. The routine experience inspired me to check out what actually happens to a retained tampon and our other options. How Tampons Work Tampons are absorbent fiber sticks that typically feature cotton, rayon or a combination of both. The U.S. Food and Drug Administration (FDA) regulates them as medical devices because they’re single-use products that go inside our bodies. When we insert a tampon, it starts absorbing menstrual blood. I appreciate not having to deal with constant leakage, especially when my heavy flow nights threaten my sheets and mattress. Unfortunately, that absorption is the primary reason why forgetting a tampon can become such a big deal. What Happens If You Can’t Remember If You Took It Out? If you can’t remember whether you took out your tampon or not, feel for the string or bulky cotton in your vaginal canal. Experts with the U.S. Centers for Disease Control and Prevention (CDC) recommend only leaving tampons in for a maximum of 4-8 hours because the longer your tampon remains in your body, the more bacteria it can absorb. Bacteria thrive where it’s dark and warm, which accurately describes the vaginal canal. If your tampon lingers overnight or longer, the bacterial growth can lead to numerous adverse side effects that could require hospitalization. Potential Health Effects of a Forgotten Tampon You never know how much bacteria will be on a used tampon before removal. When I can’t remember if I took my tampon out, I remind myself that nothing is a sure outcome. There are multiple side effects of forgotten tampons, like: Fever Pelvic pain Unusual vaginal discharge Foul vaginal odor Toxic shock syndrome The most important thing is to listen to your body. We’re already dealing with intense emotional swings and symptoms like cramping, so that might not be easy to do. However, we all know our bodies best. I know which symptoms I experience every month and which are more unusual. If I notice that I have a fever or discharge that smells different, I’ll know immediately that something’s wrong. What Is Toxic Shock Syndrome? Toxic shock syndrome (TSS) is a rare result of bacterial infections that affects almost anyone. You can develop it if you have an open wound after surgery or forget a tampon in your vaginal canal. Check the tampon box in your bathroom, and you’ll find a little pamphlet that explains TSS risks in more detail. The condition causes things like fever, vomiting, seizures and other side effects that lead to death.  Although you don’t want any of the other forgotten tampon symptoms, you definitely don’t want toxic shock syndrome. Figuring out how to manage your tampon use more effectively is crucial. I try to set reminders in a to-do app that I love, but I also have friends who set timers on their phones. Some also leave sticky notes in their bathroom with the time they last put a tampon in. Trying different time management resources will help you reduce the chance of forgetting a tampon again. Easy and Comfortable Tampon Alternatives I used tampons for so long that I got tired of them. You don’t have to watch the clock constantly for an entire week every month. There are other options out there for managing your menstrual flow that could be worth exploring. 1. Flex Reusable Period Disc Flex manufactures reusable period discs with medical-grade silicone. They don’t disrupt your vaginal pH levels and don’t include things like Bisphenol A (BPA) or phthalates. You can use the disc for up to 12 hours, even on heavy flow days. Your disc will self-empty when you pee and only requires a mild soap in between uses. You might also appreciate that a Flex disc lasts for years, which could save you tons of money on tampons. $34.95 from Amazon 2. Saalt Soft Menstrual Cup Menstrual cups are different from discs. Cups have a deeper shape and a flexible stem for potentially easier removal. They also last up to 12 hours per use, so you can insert it, wear your cup all day and clean it before bed. A Saalt cup holds the same amount of menstrual blood as two to four tampons, depending on the cup size you choose. See if you prefer the longer cup shape to a flatter disc to find a medical-grade silicone option that can last all day or night. $28.99 from Amazon 3. Hanes Women’s Period Briefs Inserting something into your vaginal canal during your period can cause extra cramping. If you’re tired of any insertion tools, try Hanes period briefs. The bulk-free underpants are stain- and odor-resistant. They’re also one of the many pairs that include a powerful multi-layer design to absorb any period flow discreetly. The washable and reusable briefs are also available with flexible spending accounts (FSAs), health savings accounts (HSAs) and health reimbursement accounts (HRAs), so nothing should hold you back from the spandex comfort of period underwear. $21.99 from Amazon 4. Reusable Cloth Menstrual Pads You can easily find tampon relief with reusable menstrual pads. The cloth liners are long without being bulky. They snap shut underneath your favorite underpants, so they remain in place while absorbing blood with the pad’s bamboo and charcoal fiber layers. Throw them in the washing machine to stay clean and reduce how much you’re spending on tampons every month. $8.72 from Amazon Don’t Worry about Forgetting Your Tampon Again I hate the anxiety that floods my body when I can’t remember if I took my tampon out. You shouldn’t feel like you’re risking your health to manage your menstrual flow. Explore options like timers and to-do app reminders before considering tampon alternatives. Trying something new changed my monthly routine and my mental health. You deserve the same peace of mind. FAQs Do Tampons Have Health Risks? Tampons do have health risks because they absorb bacteria in addition to bodily fluids. If you leave a tampon in too long, the bacterial growth can lead to infections and death. They may also include chemicals from pesticides and metals, depending on the manufacturer’s agricultural practices. Would I Be Able to Tell if I Left a Tampon In? You may be able to tell if you left a tampon in, depending on the placement. If you inserted it too close to the entrance of your vaginal canal, you may feel it getting bigger during heavy flow days. Proper tampon insertion prevents you from feeling it at all, so you may not feel it if you left your tampon in the right place within your canal. How Long Can a Tampon Be in Before Toxic Shock? Tampons can be in your vaginal canal for no more than eight hours before toxic shock risks rise. Although there’s no guarantee that your tampon has the specific bacterial strain that causes TSS, it could develop with overnight wear or longer. Change your tampons according to the manufacturer’s recommendations on the packaging to practice good hygiene and protect your health.

Walking into a hospital already takes enough out of you. A well-packed hospital bag won’t fix the nerves or the waiting, but it can make the experience calmer, cleaner and a lot more comfortable. Whether you’re getting ready for birth, heading in for a scheduled surgery or preparing for a loved one’s emergency, the right essentials can turn a stressful stay into something manageable.  Packing isn’t about “being extra.” It’s about having the basics that help you rest, keep you refreshed and support privacy while making long hours pass a little easier.  Why a Well-Packed Hospital Bag Matters Hospitals provide care, not comfort. Most rooms are cold, bright and noisy. The linens are scratchy, and the toiletries are usually basic. Charging ports are far from bed, and once you’re admitted, you can’t exactly run home for a phone charger or the right socks. With an average hospital stay of 5.2 days in the U.S., isn’t it time you prepared and made the experience more comfortable and convenient? A smart bag makes the stay easier by covering five core needs: Comfort: Think of warm layers, soft socks, your own pillow if you experience neck strain from sleeping awkwardly and a comfy hoodie. Sleep: Use eye masks and earplugs to block out the next patient’s snoring. Some hospitals have noise levels exceeding 60 dB, equivalent to the sound of a crying baby or a vacuum cleaner. Hygiene: Take your daily products to use, instead of generic hyper-antibacterial hospital supplies, to make you feel more human. Privacy: Pack loose clothing such as a robe. Health: Tote your medication lists, necessary paperwork, insurance details and more to speed up admissions.  When you pack, consider the version of yourself that’s tired, uncomfortable and wants everything in reach.  Image source: Unsplash Different Types of Hospital Bags and What to Pack Hospital stays aren’t one-size-fits-all. What you pack depends on why you’re going, how long you expect to stay and who the bag is for. 1. Pregnancy or Delivery Bags Birth is unpredictable, so your hospital bag should cover labor, recovery and the trip home, and it should be ready a few weeks before the baby is scheduled to arrive. You’ll pack the usual personal items plus postpartum needs, comfort-focused clothing and anything that makes the room feel more private.  2. Overnight or Short-Term Stay Packs For planned procedures or quick observations, focus on toiletries, sleep items and basics like chargers and loose clothing. One night in hospital can still feel long, so your bag should keep you clean, connected and as rested as possible.  3. Emergency-Ready Bags An emergency bag lives in your closet or car and holds documents, medications, easy clothing, phone chargers and the simplest possible hygiene items. This type of bag is especially vital if you or a loved one has a medical condition, such as epilepsy, that may prompt an unexpected hospital stay. It’s not the full kit, but rather the “grab and go” version. 4. Children’s Bags Kids need comfort more than anything. Soft pajamas, a favorite stuffed animal, small toys and familiar toiletries help the room feel less intimidating. Add extra clothing and wipes, as spills are inevitable.  5. Men’s and Women’s Prep Packs Most items overlap, but differences usually come down to the toiletries, undergarments and preferred comfort items. Men often pack lighter but still need slippers, chargers, deodorant and something to pass the time. Women sometimes want extra hair care, period products and modest sleepwear. Image source: Unsplash What to Pack for a Hospital Bag for Birth Birth bags need a little more planning because the stay is longer and recovery is harder on the body. Think comfort first: Clothing to BringComfortable pajamasMultiple sets of loose-fitting tops and bottoms are best.Lightweight robeA comfy robe improves privacy and modesty while breastfeeding.Eye maskHelps you sleep through bright hallways and late-night calls in shared rooms.UndergarmentsSocks, underwear and suitable frocks are a win.SlippersInvest in a thick-soled pair with a rubber grip to prevent slipping on cold hospital floors.Going home outfitAn outfit that won’t rub against an incision from a C-section or other bruising is vital.Personal Care ItemsHair careShampoo, brush and soft hair ties to keep your tresses organized.Current medicationsA list of prescription medications and any supplements you take, along with a supply as needed, is vital in ensuring your continued health.Hygiene productsTravel-size body wash, soap, skin care and deodorant will keep you more comfortable.Oral careYour toothbrush, toothpaste, floss and any other dental products you use to keep you feeling minty fresh.Feminine hygiene productsConsider intimate wipes, period products, liners and even toilet paper if you’re sensitive about what you use when wiping. Electronics and EntertainmentCellphone and chargerOpt for an extra-long charger cable to ensure you can easily reach and use your phone while it’s plugged in, regardless of the wall outlet's location. Americans are online for more than seven hours a day, and being disconnected during a hospital stay can worsen anxiety.Earbuds and headphonesWhile most hospitals sell inexpensive headphones, a comfortable noise-canceling set can help you block out distractions. Books, e-reader, tablet or magazinesYou’ll spend quite a bit of time simply waiting, so take healthy entertainment and enrichment activities along.Essential DocumentsGovernment-issued IDOr a certified copy of your original if you’re scared of losing the original.Insurance cardA laminated card with the most important numbers is a good addition to your bag. How Do You Pack a Hospital Overnight Bag? Packing an overnight hospital bag is all about simplicity. You want things that support sleep, hygiene and movement. Start with these basics: One set of pajamas One outfit to wear home Underwear and socks  Toiletries you’d use in a regular nighttime routine  A phone charger Something light to read or watch  ID and insurance card Then consider your comfort zone: Will the room be cold? Add a hoodie. Are you a light sleeper? Pack earplugs and a mask. Will you feel exposed in a gown? Add a robe and loose joggers. Do you get bored easily? Add a book or puzzle app. Will the hospital power outlets be standard? A universal adaptor can help.  Are you worried about losing stuff? Add an AirTag to track valuable items, such as your tablet or your child's favorite teddy bear. A good rule is that if it keeps you clean, helps you sleep or makes you feel more human, bring it.  The Carer Case Even if you’re not the one undergoing the procedure or medical need, you may find that having the right things with you can make the endless wait much more tolerable. So take a care package for your own “waiting room” needs. Consider the following: Change for vending machines  A refillable water bottle A few packs of your favorite candy or hard sweets  An additional hoodie or small fleece blanket — hospitals are cold Your phone and charger with additional Wi-Fi access if necessary An e-reader or tablet  List of people to contact with updates or in case of an emergency A copy of your loved one’s medical documents for extra forms Headphones and a podcast or music A good book, to help you read more than the average book per year  Hygiene wipes and hand lotion Compression socks if you’re prone to poor circulation Create a Bag That Helps You Feel Prepared You don’t know how long the stay will feel, but you can control what you have with you. The goal isn’t a perfect bag. It’s a thoughtful one that keeps you steady, clean and comfortable while medical teams do their work. 

Nutritional psychiatry is an emerging field that explores the connection between what we eat and how we feel, mentally and emotionally. It is not a replacement for therapy or traditional mental health treatment, but it is a powerful tool for self-help.  How Does Nutritional Psychiatry Work? Just as your diet impacts your physical health, it also has a profound effect on brain function, mood regulation and cognitive clarity. By understanding the interactions between food and the brain, nutritional psychiatrists are able to make dietary recommendations to improve mental and emotional well-being.  There are three key reasons why food is inextricably linked to mental health: 1. Your Gut is Connected to Your Brain The gut and brain have a complex pathway of interaction. It works via the vagus nerve and hormones and molecules released by the gut into the bloodstream. Additionally, neurons are not only found in your brain — there are 100 million neurons lining your gut, giving it the nickname of “the second brain”.  Although this gut-brain axis has been known for decades, the implications of it are still being explored. New discoveries are emerging all the time. For instance, until recently, the brain fog and cognitive impairments of long COVID were poorly understood, as the virus does not breach the blood-brain barrier. In 2023, scientists discovered that post-viral inflammation in the gut was inhibiting the gut’s ability to produce serotonin. This key chemical messenger affects both happiness and cognition. Low serotonin levels hampered vagus nerve communication with the brain. The study found that this directly disrupted memory and learning. What seemed to be a brain problem in fact originated in the gut and was disrupted by the virus’s effects on the digestive system.   2. Food Can Cause — or Fight — Chronic Inflammation Certain foods can either provoke or calm inflammation — and chronic inflammation is firmly linked to numerous serious physical and mental health issues. A recent study found that the typical high-fat, high-sugar Western diet, which is known to cause inflammation, increases the risk of developing major depressive disorder — proving that what you eat can directly impact your mood and your long-term emotional wellness.  3. Critical Neurotransmitters Come From Your Food The building blocks for important “feel-good” chemical messengers, like serotonin and dopamine, come from your diet. If you don’t eat enough of the relevant types of food, your body will not be able to synthesize enough of these messengers.  Many foods fit the bill for producing these complex neurotransmitters — and it’s not all vegetables! For example, chocolate contains the amino acid tryptophan, which the body uses to produce serotonin. It also contains phenylethylamine, a brain chemical linked to feelings of love.  Key Nutrients for a Healthier, Happier Mind Having understood why and how food impacts the brain, the next step is to know which foods have a positive effect. An overall balanced diet is the most important thing, but within that, some types of nutrients stand out.  NutrientHow It Helps the BrainSourcesOmega-3 Fatty AcidsIt is the most abundant fatty acid in the brain, and is vital for brain cell structure and for reducing inflammation. Fatty fish, such as salmon and mackerel, walnuts, flaxseeds, chia seedsB-VitaminsImportant for energy production and the synthesis of neurotransmitters. Deficiency is linked to low mood, especially in vitamins B12, folate (B9) and B6. Leafy greens, eggs, legumes, lean meatMagnesiumRegulates the production of cortisol — the stress hormone and modulates the body’s stress responses. Leafy greens, legumes, nuts, seeds, whole grainsZincElevates levels of brain-derived neurotrophic factor, which regulates emotions. Deficiency has been linked to anxiety and depression. Shellfish, meat, poultry, legumes, pumpkin seeds, eggs, dairy productsPrebiotics and ProbioticsFoods rich in these, such as fermented foods, have been shown to reduce inflammation. Some probiotic bacteria produce serotonin directly in the gut, while others increase the availability of tryptophan. Yogurt, kefir, kimchi, garlic, onions, bananas, oats Nutritional Psychiatry for Hormonal and Stress Balance A good diet can support stable blood sugar and help with hormonal balance — crucial for mood regulation during the menstrual cycle and perimenopause. Proteins and healthy fats are important for hormone balance. A Mediterranean-style diet is especially good for managing healthy estrogen levels and lowering the cancer risk associated with high estrogen.  Nutrient-dense foods can also help to manage stress and energy levels. For example, foods that help reduce cortisol can make you feel more relaxed. Sustained energy release from these foods also helps the body cope better with stress, preventing the crash that comes from processed foods and sugar.  How to Use Nutritional Psychiatry to Start Eating for Mental Wellness Eating for mental health benefits doesn’t have to be complex. You will have noticed that many of the recommendations are similar to what is recommended for overall heart and brain health. Some easy ways to get started include: Increase your plant-based intake: Plant-based foods regulate intestinal microbiota, thereby soothing the gut-brain axis, reducing anxiety and improving mood. Focus on whole foods: A diet rich in fruits, vegetables, whole grains and legumes is a good goal. It’s a process, not perfection — perhaps begin by introducing one new vegetable a week. Build a brain-boosting plate: A simple visual model for a balanced meal is half a plate of veggies, a quarter plate of lean protein, a quarter plate of fiber-rich carbs and a healthy fat. Make smart swaps: Commit to making one new swap a week. For example, substitute a sugary soda for sparkling water with fruit, or choose a handful of nuts instead of a processed snack. Eat mindfully: By paying attention to your food and how it makes you feel, you can start to identify your own personal food-mood connections. Eat Your Way to Holistic Wellness Nutritional psychiatry can be a powerful ally in your wellness toolkit. If you live with a mental health condition, it cannot replace your doctor’s prescribed treatment or medication. However, it can help you feel better, faster. By making food choices with the gut-brain axis in mind, you can improve your mood, sharpen your cognition and reach a better emotional equilibrium. It all starts with your next meal — are you ready?