Quitting Coffee and Energy Drinks? Here’s What to Expect From Caffeine Withdrawal

You're not alone if you’ve ever relied on coffee to get through the morning or cracked open an energy drink for a late-night push. Caffeine is the most widely consumed stimulant in the world, and for many people, it feels like fuel for daily life. But when you decide to cut back — whether for better sleep, less anxiety or just to see how your body feels without it — the shift can be bumpy.  Headaches, fatigue and irritability are all part of caffeine withdrawal. The good news is that these symptoms are temporary, and with the right strategies, you can manage them and even come out feeling more balanced and energized.   What Are the Symptoms of Caffeine Withdrawal? Typical withdrawal symptoms include headache, tiredness or drowsiness, low mood, irritability, poor concentration, nausea or even vomiting. Studies have shown symptoms vary among individuals, but about a third of people experience headache, fatigue or drowsiness when cutting coffee. Some reported nervousness, anxiety and mood problems when intake dropped. Headaches are a prominent symptom. While caffeine may actually relieve headaches and migraines, it can also increase frequency and severity when you take excessive amounts or suddenly stop taking it altogether. Scientists have found that since it is a diuretic, it narrows blood vessels. Without it, the veins and arteries expand, allowing adenosine — part of the body’s energy transfer process — to build up and cause a throbbing headache.        Why Caffeine Withdrawal Happens Caffeine blocks adenosine receptors to reduce drowsiness and enhance focus and mood through dopamine and other neurotransmitters. Over time, your body adapts by creating more adenosine receptors, raising tolerance. When intake stops suddenly, the increased receptor activity triggers fatigue, headache and low mood.  A 2025 study confirms caffeine improves morning mood in habitual users, likely by easing withdrawal symptoms. Without it, adenosine overwhelms, slows brain signals and triggers sleepiness, while increased blood flow causes headache pain. Anxiety may also spike in sensitive individuals, and overstimulation can worsen jitters and nervousness. How Much Caffeine Is Helpful and What Is Harmful? Moderate amounts of coffee can be part of a healthy diet — but high intake poses a risk. Medical guidance by the FDA sets health limits to about 400 mg daily, four standard coffees, for most adults. However, sensitive groups should aim for lower doses, such as during pregnancy or if you have diabetes. Exceeding this amount may increase anxiety, disrupt sleep and raise heart rate.  Just One More Cup — How Long Symptoms Last If you’re wondering how long after your last cup of Joe you can expect symptoms to start, the average is 12 hours after the last “hit,” and it can last for about nine days before your body’s chemistry returns to normal. Symptoms should start improving after about five days, depending on the caffeine exposure level your daily intake provides. Most people have no more physical symptoms after two weeks, but the mental desire for a fix may linger much longer.  When You Need Medical Help Since caffeine is a mind-altering substance, much like cocaine or amphetamines, it may be especially challenging to quit if you’re a heavy consumer. In some cases, medical intervention is needed. If cutting back a cup a day is too much for you to manage and you experience headaches that no amount of sleep alleviates, mood shifts that mess with your day or if you have heart conditions, you should seek rehabilitation help.  Strategies for Cutting Back Without the Crash As with any addiction, cold turkey is a concept best left for Thanksgiving and not as part of your wellness routine. Quitting should be gradual to minimize the symptom severity and ensure you continue functioning. Cut back by about 25 mg per day and use counseling to support you through the process. This tapering process has the least disruptions to your day and ensures you can still function.  Drink loads of water and avoid other caffeine-rich beverages like energy drinks when quitting coffee. Even black tea may contain caffeine, which can make quitting extra challenging. Instead, hydrate with fruit juice or water and follow a curfew where you don’t consume caffeinated drinks after 2 p.m. to ensure you sleep better. Eat nutrient-rich meals and focus on your breathing when anxiety hits.  Reaching for Caffeine Alternatives Try some low-caffeine alternatives once you’ve reduced your habit. If you want energy, many better options exist than a cup of coffee or an energy drink. You can try these: Decaf coffee or low-caffeine teas like green or white tea Herbal teas like peppermint or chamomile  Water with a splash of fruit or herbs Movement to produce natural energy Sunlight and protein in the morning for increased energy Doctor Daniel Amen discusses the benefits of quitting caffeine and why alternative energy stimulants are better.  https://www.youtube.com/watch?v=NQBwX4sbJEE&t=1s Hidden Caffeine Culprits to Avoid You might be surprised to discover that caffeine is also present in other sources, and your daily intake could be much higher than you think. You’ll find it in: Chocolate and hot cocoa Decaf coffee where small amounts remain Black, green or oolong tea Energy bars, supplements and certain over-the-counter pain relievers or analgesics  I Quit Coffee, What Can I Expect? The first few days without caffeine can feel rough, but the payoff is worth it. Many people notice better sleep within a week, since caffeine no longer interferes with deep rest. Energy becomes steadier throughout the day, instead of spiking and crashing. Digestive discomfort like heartburn or urgency improves, and anxiety may ease for those who are sensitive to stimulants. Your skin will benefit from better hydration, as caffeine dries out the skin.  Over time, your natural focus sharpens, and your mood stabilizes. Cutting back doesn’t mean quitting forever — it simply helps you reset your body and enjoy your cuppa Joe more healthily. Changing caffeine-rich drinks for natural caffeine can give you the benefit of antioxidants in healthier drinks like matcha and teas, which can help your body fight cravings and recover better. FAQ Is Caffeine Addictive?  It causes dependence, not addiction. Tolerance can trigger more consumption, while withdrawal symptoms can occur when you cut back.   Will Quitting Caffeine Make Me Less Anxious or Help Me Sleep Better?  Cutting back can improve sleep onset and quality, especially when you stop consumption before 2 p.m. Does Caffeine Withdrawal Mean I Should Never Drink It Again?  Not necessarily. Many find balance by using moderation or periodically resetting their intake, without giving it up permanently.  The Last Cup Caffeine withdrawal can feel uncomfortable, but it’s temporary and manageable. With kindness and planning, you can ease the shift, support your body and emerge with steadier energy and better sleep. Whether you reintroduce an occasional cup of Joe or sip black tea, you can find a more beneficial rhythm without becoming a slave. Take periodic breaks, building body awareness. 

Delivering micronutrients into the bloodstream transdermally — or through the skin — is efficient. Although the transdermal patches don’t satisfy the U.S. FDA’s definition for dietary supplements, they may deliver micronutrients better than pills. However, do vitamin patches work? How effective are they? Do they have any side effects? The B+M team takes a deep dive into the novel world of transdermal vitamin patches to explore the valid cases for and against them. How Do Transdermal Vitamin and Mineral Patches Work? Vitamin and mineral patches use transdermal technology — a method of administering substances through the skin’s layers into the bloodstream. The stratum corneum, the outermost layer of the skin, absorbs vitamins or minerals, allowing them to enter the capillaries. Eventually, the substances reach systemic circulation, a segment of the cardiovascular system that carries oxygen-rich blood from the heart’s left ventricle to the rest of the body. Capillaries deliver oxygen and nutrients to tissues and organs, ensuring all body cells receive what they need to function properly. Usually, orally taken vitamins and minerals pass through the gastrointestinal tract and the liver before reaching the bloodstream. Transdermally absorbed micronutrients take a different route and bypass these organs. What Are the Benefits of Transdermal Patches? Many people gravitate to transdermal mineral and vitamin patches for various reasons. These benefits appeal to individuals who seek alternatives to pills. Avoiding the First-Pass Effect The first-pass effect is when an active substance’s concentration decreases after being metabolized in the liver before reaching systemic circulation. It affects the bioavailability of vitamins and minerals, causing the body to absorb and use only smaller amounts. Oral supplements tend to have higher doses of active ingredients to compensate for those the body would digest before reaching the bloodstream. Transdermal vitamin and mineral patches are not subject to metabolism because they circumvent the gastrointestinal tract and liver. Penetrating the skin enables micronutrients to reach the bloodstream more efficiently. Transdermal delivery leads to high bioavailability of substances, allowing better absorption and utilization by the body. Delivering Nutrients Steadily Transdermal patches steadily deliver vitamins and minerals into the bloodstream using passive diffusion — the movement of particles across a membrane from a place of higher concentration to one of lower concentration without any external energy input. This mechanism allows mineral and vitamin patches to release substances onto the skin in a sustained, controlled manner. Substance properties, patch design and skin characteristics affect the rate of diffusion. Increasing Micronutrient Absorption Postsurgery Patients who undergo maladaptive bariatric surgery and experience nutrient malabsorption may benefit from transdermal patches. This procedure alters digestive processes, often leading to long-term deficiencies in vitamins D, E, A, K and B12. Nutritional deficiencies may hinder postsurgery healing, creating a vicious cycle. Vitamin and mineral patches may support dietary management, helping achieve health goals more quickly. Helping People With Swallowing Difficulties Swallowing disorders affect about 20 million people in the United States. They can result in slight discomfort, malnutrition and dehydration. Receiving vitamins and minerals transdermally may prevent nutritional deficiencies and avert complications due to swallowing problems. Patches are supplements at best, so it’s important to address the underlying condition behind swallowing disorders. Managing Complicated Dosing Schedules Transdermal patches can help busy individuals stay healthy. Although consistency is more important than exact timing when it comes to dietary supplements, people with hectic lifestyles can struggle to take oral supplements correctly. Some may forget and take too many pills, while others may skip some doses because getting water is occasionally inconvenient. Ingesting vitamins and minerals through the skin can simplify micronutrient intake. Patch administration requires minimal effort. Avoiding the first-pass effect helps prevent underdosing, and releasing active substances in a controlled way can reduce the risk of overdosing. Discontinuing the delivery of nutrients is straightforward, as you can gently peel it off anytime you want. Providing a Noninvasive, Less Intrusive Alternative Some people dislike the idea of swallowing pills. People with an aversion to swallowing dietary supplements may prefer transdermal patches instead. For individuals who experience anxiety when swallowing pills, transdermal patches may offer a less stressful way to alleviate nutritional deficiencies. However, anxiety is a separate matter. Seek medical assistance to deal with this mental health condition, as it could stem from chronic mouth breathing, a malfunctioning lower esophageal sphincter or something else. Do Vitamin and Mineral Patches Work? Vitamin and mineral patches offer a potential solution to nutritional deficiencies, but their effectiveness remains underexplored. Some studies have evaluated how well these transdermal patches deliver micronutrients compared with pills. One of them was a small 2019 study on gastric bypass patients. The researchers evaluated 44 subjects — 17 used transdermal multivitamin patches and 27 took oral supplements for 12 months. All of them were at least one year postsurgery. Blood work results revealed that more multivitamin patch users had at least one deficiency than those in the pill group, 82.35% versus 40.74%. Transdermal patch wearers had lower serum concentrations of various vitamins and minerals, and 81% were deficient in vitamin D. Moreover, a 2020 study explored the efficacy of transdermal iron patches versus oral supplements on 28 endurance-trained runners with suboptimal iron stores. The first group, consisted of six males and eight females, took oral iron supplements for eight weeks, with 98.7% compliance. The second, composed of three males and 11 females, applied iron patches for the same period, with 99.5% compliance. The researchers found that pills boosted the iron levels of athletes, especially among males, whereas patches had no meaningful impact on iron deficiency. It’s worth noting that one participant from the pill group withdrew from the study due to debilitating gastrointestinal side effects. Six other complaints of adverse effects of oral supplements included nausea, cramps and constipation. Meanwhile, no patch users reported any serious side effects. These studies suggest limited effectiveness of transdermal patches. However, the body of research covering them is limited and inconclusive. Some transdermal patches may work better than others. Products with fat-soluble vitamins have a higher chance of absorption through the skin, which lacks specific proteins to absorb water-soluble ones, such as B complex vitamins, efficiently. In theory, vitamin C-rich foods may aid iron absorption through patches. These two nutrients work well together, which is why many experts recommend pairing oatmeal with strawberries or spinach salad with tomatoes. Are Transdermal Vitamin and Mineral Patches Safe? Adhesive patches may cause skin irritation, although the risk may be minor. A 2022 study found that applying transdermal vitamin D patches for eight weeks was safe. The participants who experienced slight skin problems wore larger patches, suggesting that the irritation was due to patch size, not adhesive.  Transdermal Vitamin and Mineral Patches Need More Research While current evidence doesn't definitively prove the efficacy of transdermal patches, further research is needed to fully understand their potential benefits and risks. Consult your health care provider to determine if these patches may suit your individual needs and to manage your expectations.

Health and fitness are more than just buzzwords, as people have eagerly taken accountability for their physical well-being. To achieve this, they’ve optimized their nutrition with plenty of lean meats, fresh produce and other wholesome foods. But it begs the question: How much protein is too much protein?  Consumers are regularly bombarded with advertisements for shakes, powders, bars and supplements. Occasionally, a high-protein diet fad circulates, promising more energy, muscle mass and curbed cravings. Although increasing your intake has proven benefits, there are some drawbacks.  The Protein Craze First, there was the Atkins Diet, then the paleo and keto craze. This type of diet culture has been around for a long time. Yet, consumers seem to be talking about meat and plant-based sources more than ever before. According to one report, user searches for “high protein” reached a five-year high in 2023, with a 32% increase in online discussions year over year since. Much of this interest is driven by cleaner eating and a lower carbohydrate and fat intake. There is also an endless array of options at supermarkets and restaurants, as companies capitalize on the trend with powders, bars and delectable menu offerings. Sales of high-protein products rose by 21.6% from 2021 to 2022.  This nutrient isn’t bad for you, though. In fact, people experience greater satiety, body composition and performance from eating more of it. There is also a greater awareness of the health advantages, as the medical community has dispelled myths around animal-based sources. The problem lies in overeating it. How Much Protein Should You Eat in One Day? The amount of meat and plant-based protein you consume depends on several factors, such as your body weight, age and whether you are pregnant or breastfeeding. Experts say the recommended daily allowance is 0.8 grams — 10% to 35% of daily calories — for those 18 and over.  About three-quarters of Americans meet or exceed the suggested amount. However, 90% do not eat enough seafood, while over half do not meet this amount of nuts, seeds and soy products.  What Happens When You Eat Too Much Protein — Or Too Little? When you eat too much meat, several things can happen to your body. For instance, you may not get enough fiber, which can cause constipation. Conversely, some people experience diahrrea after supplementing with dairy products and processed foods. Despite what popular diet culture tells you, excessive intake could cause you to gain weight instead of lose it. One study even showed that eating foods like meat, eggs and plant-based sources during the first year of your life results in a higher body mass index, higher fat mass and a greater risk of obesity later in life.  Animal sources also contain the amino acid leucine, which may cause plaque buildup and artery blockages after accumulating in the vascular system. This leads to arteries hardening — a major risk factor for a heart attack or stroke. Of course, the most alarming outcome of overconsumption of red meat is cancer. Studies show an increased prevalence of gastrointestinal, colorectal and breast cancer due to the presence of heme iron, which stimulates oxidative stress, resulting in tumors. What Are Good Protein Sources for a Healthy Diet? If you’re wondering how much protein is too much protein for your health, others could be questioning how to increase their intake. Although supplements can compensate for a lack of nutrients, it is best to get more nutrients from whole foods. Beans, legumes, egg whites, fish, lean meats, nuts and seeds, and dairy products are the most nutritious sources for a well-balanced diet. Soy products like tofu are also excellent sources for plant-based dieters.  Avoid eating animal protein and processed foods high in saturated fat, including fatty cuts of beef, pork and lamb, ground beef, deli meats and duck. These products can increase your risk of cardiovascular disease and diabetes.  It’s About Balance, Not Excess Protein is an essential component of your daily diet. However, it does not supersede other wholesome foods containing fiber and carbohydrates. Striking a balance between protein intake, grains, produce and dairy products is crucial for optimal health. Likewise, listening to your body better indicates what it needs, whether cutting back on how much you consume or increasing the amount.  Frequently Asked Questions When Should You Consume Protein? Consider eating protein earlier in the day, especially if you work out. Starting your morning with a protein shake, cottage cheese, Greek yogurt, or eggs will support muscle recovery and growth by giving you a steady source of amino acids. It is also more satiating, making you feel fuller for longer.  How Do You Handle Meat Safely? It is crucial to handle meat carefully to avoid the spread of harmful bacteria, such as Salmonella, E. coli and Campylobacter. You should wash your hands for 20 seconds with warm, soapy water before, during and after preparing meat. Also, thoroughly clean countertops, dishes and cutting boards that came into contact with it. To keep you and others safe, avoid cross-contamination with other foods, ensure meat is cooked to the appropriate minimum internal temperature and properly store it in the refrigerator.  Should You Eat More Protein If You’re Active? Generally, athletes and those who work out require more nutrients than someone who lives a sedentary lifestyle. On average, endurance athletes, such as runners, need 1.6 grams of protein per kilogram of body weight to rebuild and repair muscles.  Is It OK to Eat the Same Food Daily? Eating the same food daily is fine as long as it is nutrient-dense and not overly saturated with fat. White meat chicken that is baked or grilled is a good option. In many cases, eating the same food daily takes the guesswork out of eating healthier, helps you count calories more easily and saves you time deciding what to eat.  However, your gut microbiome needs variety for healthy digestion. Likewise, you might get bored eating or miss out on essential nutrients.

Calorie counting can be a powerful tool for managing weight and improving your health, but only if done correctly. Whether you’re trying to lose, gain or maintain weight, understanding how to track your intake effectively and healthily is key.  What You Should Do Done mindfully, calorie counting can help you spot patterns, make smarter food choices and stay aligned with your health goals. The key is to approach it with flexibility, accuracy and a focus on real nourishment.  Know Your Why Before you log your first calorie, you need to know why you’re doing this. Are you trying to lose weight? Gain weight? Put on muscle? Improve your awareness around food? Knowing your motivation will help you stay consistent and avoid getting discouraged.  Calculate Your Daily Needs Accurately Your daily calorie needs depend on various factors, such as age, gender, height, weight and activity level. Use a reputable calorie calculator that takes this information into account. The more detailed your input, the more accurate your suggested daily calorie goal will be. Reassess every few months or when your routine or weight changes significantly.  Use a Reputable App or Journal Digital apps like MyFitnessPal, Cronometer or Fat Secret can make logging easy and accurate. They also allow you to track macronutrients and vitamins, not just calories. If you prefer analog, a simple notebook works too, just make sure you’re consistent with portions and measurements.  Learn to Estimate Portion Sizes Weighing and measuring your food is ideal when you’re starting out, but it’s not always realistic. Train your eye to recognize standard portions — like what 3 oz. of chicken or one cup of rice actually looks like. This skill makes dining out and eating on the go less stressful. It’s also best to weigh your food in the beginning for the most accurate measurement. For example, the average banana contains about 89 calories, but this will vary widely depending on the weight of the banana. Use a kitchen scale to avoid consuming more than you realize.   Prioritize Nutrient-Dense Foods When you're tracking, quality matters as much as quantity. Choose whole, unprocessed foods rich in vitamins, minerals and fiber. Think of leafy greens, lean proteins, legumes, whole grains, fruits, nuts and seeds.  Make Room for Foods You Love Yes, even pizza or dessert. When you restrict too much, you’re more likely to binge later. Learn how to incorporate your favorite foods mindfully, so you can enjoy them while sticking to your goals.  Stay Hydrated and Listen to Your Hunger Cues Sometimes what feels like hunger is actually thirst or fatigue. Drinking enough water and checking in with how you feel can help you avoid unnecessary snacking or over-restricting. Adjust as You Go Your calorie needs aren't static. They’ll change based on weight, activity level, age and goals. Check in regularly and make adjustments as needed. If your progress stalls, your body might need fewer or more calories than when you started. Give Yourself Grace You will go over your calorie limit some days. You’ll forget to log a meal or snack and that’s normal. The goal isn’t perfection — it’s consistency. One off day won’t undo your progress. What matters most is what you do most of the time. What You Should Not Do  Calorie counting can easily go from helpful to harmful if you’re not careful. Avoid these common pitfalls to keep your mindset healthy and your results sustainable.  Obsess Over Every Single Calorie Yes, calories matter. But obsessing over exact numbers can lead to anxiety and an unhealthy relationship with food. A 100-calorie pack of cookies and 100 calories of almonds have different impacts on your body. Try to focus on the nutritional value of your food, not just the calories. Focus on the big picture — overall nutrition and how you feel, not just numbers. Forget About Hidden Calories The splash of cream in your coffee? The oil you used to saute your veggies? The tiny bites off someone else’s plate? They all count. It’s easy to overlook these sneaky calories, but they add up fast. Be mindful.  Eat Too Little Drastically slashing your calorie intake might show fast results, but it’s not sustainable and it can slow down your metabolism, make you feel exhausted and lead to nutrient deficiencies. Always aim to eat enough to fuel your body, even if your goal is weight loss.   Rely on Exercise to “Earn” Food Food is fuel, not a reward or something you have to “burn off.” Yes, physical activity increases your caloric needs, but tying your food intake to how much you’ve exercised can lead to guilt and overcompensation. Keep the two separate for a healthier mindset.  Compare Your Numbers to Someone Else’s  Your best friend might thrive on 2,200 calories while you feel better on 1,800. Everyone has different metabolisms, goals, body types and routines. Stick to what works for you and avoid comparison traps.  Panic When You Eat Out You won’t always know the exact calorie content of your meal and that’s OK. Make educated guesses, enjoy your food and move on. One meal won’t derail your entire week. Let the Scale Be Your Only Measure Calorie counting should support your overall wellness, not control it. Pay attention to how your clothes fit, your energy levels, your digestion and your mood. The scale is just one piece of a much larger puzzle.  Ignore Your Body’s Feedback If you’re always hungry, tired or thinking about food 24/7, something’s off. No app knows your body better than you do — listen to it.  Let It Take Over Your Life If calorie counting starts making you feel anxious, guilty or obsessive, it might be time to take a break. Health is about more than just numbers. Your mental well-being matters just as much as your physical health.  Who Should Count Calories? Calorie counting isn’t for everyone, but it can be helpful for certain people. You might benefit from tracking if: You’re trying to lose or gain weight in a structured way. You’re an athlete or fitness enthusiast who needs to fuel for performance.  You’re managing a condition like diabetes or PCOS and need to monitor intake.  You’re new to nutrition and want to learn what’s really in your food.  However, if you have a history of disordered eating, calorie counting may do more harm than good. In that case, working with a registered dietitian or intuitive coach can be a healthier approach.  Balance Matters More Than Precision Calorie counting should support your life, not control it. You’re not aiming for perfection. You’re learning, experimenting and building habits that last. Some days will be spot-on and others won’t, but that’s all part of the process. 

Matcha is an acquired taste. For many enthusiasts, that distinct grassy, umami flavor is a sign of freshness and quality, creating a unique experience. However, many people find the noticeable grass-like flavor unappealing. Whether you’re new to matcha or like an approachable flavor, discover the best matcha powder on Amazon that strikes the right balance. 1. Jade Leaf Ceremonial Grade Matcha Image source: Amazon This matcha tea, sourced from Uji and Kagoshima, features smooth, sweet and crisp flavors, making it the best matcha powder for lattes. Even if you like sweeter matcha drinks, you’ll love the rich flavor it provides. It can be enjoyed on its own, mixed with milk, added to smoothies or incorporated into baking sessions. 2. Tsujiri Matcha Milk Image source: Amazon If you’re looking for the best matcha powder on Amazon that’s perfect for beginners, Tsujiri Matcha Milk is a solid pick. It’s sweet, sourced from Uji, Kyoto, and cheap — less than $10. It packs an antioxidant punch that can support your health goals. Simply mix it with water and you’re ready to go. However, if you prefer a creamier texture, add desired milk. 3. Ippodo Tea – Hatsu Matcha Image source: Amazon Search for the best matcha powder on Amazon online, and you’ll see Ippodo Tea Co.’s in almost every list, and rightfully so. Despite its steep price, you get what you pay for — light-bodied with a short aftertaste. No bitterness, just 100% smoothness. 4. Naoki Matcha Superior Ceremonial Blend Image source: Amazon Naoki Matcha is pretty vocal about their no-grass and bitter-free flavors. It provides umami, roasty, mellow and sweet flavors. It’s the only powder you’ll need for that refined balance of natural sweetness and earthiness.  5. Rishi Tea Sweet Matcha Image source: Amazon Rishi’s sweet matcha is another beginner-friendly matcha. It’s reasonably priced, whisks well and is comparable in quality to more expensive ceremonial matcha powders. It’s mellow with the right amount of sweetness — no added sweetener required. 6. Morning Made Original Sweetened Matcha Powder Image source: Amazon This Uji-sourced matcha powder strikes the perfect balance between earthiness and sweetness. It contains powerful catechins that can help boost your metabolism and weight loss efforts. The natural caffeine can energize you for hours, which is ideal if you’re looking for a coffee alternative. 7. Encha Latte Grade Matcha Powder Image source: Amazon People who don’t appreciate grassy but don’t mind a hint of bitterness would love this product. It’s one of the best matcha powders to use for your homemade lattes. Many customers love how it blends well with plant-based milks and how it transformed non-tea enthusiasts into matcha lovers. 8. GOLDE Pure Matcha Ceremonial Grade Image source: Amazon When talking about ceremonial grade matcha, many people expect a prominent grassy taste. Yet, this one from GOLDE doesn’t have that. It provides a smooth and mellow flavor, making it ideal for drinking on its own or with a natural sweetener. The best part? It’s also great for baking. Talk about a versatile powder. 9. Matcharl Kyoto Uji Matcha Image source: Amazon No matcha tools yet? No problem. This velvety smooth matcha powder is for you. It’s easy to mix, has a balanced umami and natural sweetness and minimal bitterness — perfect for at-home matcha lattes. Many people interested in getting into matcha loved this. Shop for the Best Matcha Powders on Amazon Matcha lattes and other kitchen creations don’t have to taste grassy. Try out these powders and see which one suits your taste best!

Mangosteen (Garcinia mangostana) is a tropical fruit, native to the rainforests of Southeast Asia. With its purple skin and juicy, flower-shaped, segmented fruit, it has a distinctive tangy-sweet taste. Think of a cross between peach, strawberry and vanilla. And no, it’s not related to the mango.  Traditional medicine has made good use of Mangosteen fruit, extract and tree bark for centuries to treat everything from dysentery to UTIs — but does this Queen of Fruit really have any health properties? And how do you eat this weird-looking thing? Let’s find out. Is Mangosteen a Superfruit? Yes, mangosteen is considered a superfruit because it is highly nutritious. It is rich in vitamins, minerals and fiber and also packed with age-defying antioxidants and other phytonutrients. What sets mangosteen apart from other superfruits, however, is the high concentration of xanthones.  Xanthones are biologically active chemical compounds that offer many health benefits. As antioxidants, they help control free radicals that damage cells, and they are also have anti-inflammatory, anti-cancer, and neuroprotective qualities. Xanthones are mostly found in fungi and lichen, but mangosteen has the highest concentration of xanthones in any food.   What Is Mangosteen Fruit Good For? Because of its intense nutrition profile — and all those xanthones — Mangosteen has a number of health benefits and is currently being studied to potentially unearth even more. Here are just some of the good things we know mangosteen can help with. 1. Anti-Inflammatory Properties Chronic inflammation can damage healthy cells and, over the long term, contribute to serious health problems such as arthritis, diabetes, cancer and heart disease. Research suggests that mangosteen’s anti-inflammatory properties could help to calm the body’s inflammation response, potentially protecting against these conditions.  2. Anti-cancer Properties Research has shown that mangosteen extract slows the growth of cervical cancer cells and it has also shown anti-cancer promise in several other laboratory and animal studies, including those looking into breast cancer and digestive cancers. It is important to note that this research is in its early stages, but it does appear that mangosteen is a natural cytotoxic agent that holds strong potential in this critical field.  3. Weight Loss Research into mangosteen for weight loss has shown promise that this delicious fruit could also help with maintaining a healthy weight due to the anti-obesity properties of xanthones. However, more research is needed in this area. 4. Blood Sugar Control As any diabetic knows, the battle to keep blood sugar in check is real. The good news is that there is pretty solid evidence that mangosteen does have therapeutic potential against diabetes and its complications. Studies show that the fruit can lower blood glucose levels and insulin resistance.   5. Immune System Benefits Your complex immune system needs many things to thrive, but mangosteen, with its potent antibacterial properties, seems to help combat harmful bacteria. Your gut health is vital for a strong immune system, and mangosteen’s high fiber content is beneficial for your digestive system, so it’s potentially a double boost for your immune health. 6. Brain Health Neurodegenerative diseases such as Alzheimer’s Disease and Parkinson’s are generally very challenging to treat and there is as yet no known cure for most such conditions. However, a recent study found that alpha-mangostin, a compound largely found in the fruit’s skin, had effects comparable to the drug memantine, used for treating moderate and severe dementia. Mangosteen is thought to work by reducing oxidative stress-induced cell death in neurons. This is a highly significant finding, with more research sure to follow.  7. Gum Disease In a recent study, mangosteen extract showed promise in reducing plaque and gingivitis and perhaps also in healing periodontitis. This is believed to be due to the fruit's anti-inflammatory and anti-bacterial properties. Watch out for a mangosteen mouthwash coming soon to a store near you. How Do You Prepare Mangosteen? Mangosteen is really easy to prepare. First, select your fruit. Look for one that has smooth, deep purple skin. It should feel slightly soft to the touch but not squishy, and it will feel a little heavy for its size. Avoid any that are too hard to the touch or leaking sap. To prep the mangosteen, twist off the stem, if it is still attached, and use your thumbs in that hole to pry the skin off. Alternatively, use a serrated knife to cut shallowly around the fruit, not too deep, until you have created an opening for your fingers. The skin will easily pull off. Inside, you’ll see a soft, white, flower-shaped fruit with one “petal” or segment larger than the others. You can eat all of these fruit segments, but the largest one may contain a seed, which you can just discard.  What Is the Best Way to Eat Mangosteen? Mangosteen is delicious eaten raw, just like any other fruit. You can eat it just as it is, or you could pair it with other tropical fruits like pineapple and papaya for a sun-drenched tropical fruit salad.  You can also use mangosteen in salads, where its sweetness goes beautifully with leafy salad greens.  Alternatively, whizz it up into a delicious health-giving smoothie drink. It’s especially delicious with a coconut milk base and some banana.   Does Mangosteen Have Any Side Effects? Mangosteen has no side effects as such and is safe to consume in normal, moderate amounts.  However, you may want to avoid mangosteen if you are pregnant or breastfeeding, as there is insufficient evidence that it is safe for consumption at these times. There is some evidence that mangosteen may inhibit blood clotting, so you should also avoid this fruit if you have a blood disorder. For this reason, you should also not eat mangosteen if you take anti-coagulant or antiplatelet medication. Finally, mangosteen may interact with donepezil (Aricept), so do not eat it or use mangosteen supplements if you take this drug.  Why Should You Try Mangosteen? With so many potential health benefits plus a unique and delicious flavor profile, mangosteen is good for you in so many ways — this is definitely a superfruit that should be on your radar. Give the Queen of Fruits a try and see what you think!

Many young people track their protein intake with smoothies, creative meals and specialized snacks. The trend is all over the internet, which might partially explain why people forget about fiber. Learning about why it’s important and how the nutrient can improve your health might encourage you to refine your diet. Are Young People Getting Enough Fiber? The Cancer Research Institute recently published findings that one in five adults diagnosed with colon cancer is now under 55 years old. While there are many reasons colon cancer can develop, a lack of fiber may contribute. The nutrient provides many health-boosting benefits you can enjoy today if your diet doesn’t have a strong fiber foundation. There’s no need to sign up for culinary classes either. Fiber is widely available in many budget-friendly foods. Health Benefits of Fiber You might find it easier to make long-term changes to your diet once you know how each nutrient serves you. Uncover what fiber does for your health to get excited about eating more of it. 1. It Feeds Your Microbiome Fiber is a prebiotic, so it supports good bacteria in your gut by feeding it. Maintaining those colonies helps your body break food down. You’ll absorb more nutrients in your meals and snacks if your gut is up to the job. You may even feel more comfortable after eating if your digestive system isn’t straining to break food down like it may have been in recent years. 2. It Regulates Your Blood Pressure You might not think fiber has anything to do with blood pressure, but that’s untrue. When it feeds your microbiome, your body gets the nutrients it needs to relax your blood vessels. Research shows that eating fiber consistently lowers blood pressure long-term through this natural effect. 3. It Reduces Your Colon Cancer Risk When fiber enters your digestive system, it mixes with your stool and absorbs water. The liquid turns your waste into a solid mass that passes easily through your colon. When that happens consistently, Christina Fasulo, RDN, CNSC, says it limits your carcinogen exposure by reducing its contact with your colon lining. Eating more fiber won’t eliminate your cancer risk, but it could help you avoid an early diagnosis. 4. It Makes You Feel Full If you always deal with cravings, you might need help feeling full. Fiber can solve that problem. When it reaches your stomach, its water-absorbing abilities expand your stomach and trigger additional hormone production. Those hormones promote a sense of fullness by telling the brain you’re satisfied. You could gain better portion control with more fiber in your meals. 5. It Prevents Blood Sugar Spikes Fiber from whole foods and high-fiber products can improve insulin sensitivity and reduce how often your blood sugar spikes. High blood sugar makes your kidneys work harder and can lead to diabetes. You’ll keep yourself healthy by being aware of how much fiber you eat daily and adding more when needed. 6. It Balances Cholesterol Levels Cholesterol builds up when you don’t have enough lipoproteins to move it through your blood vessels. Eating additional sources of soluble fiber aids serum lipid management so your body can take care of cholesterol before it poses a health concern. Refining your diet with fiber-filled groceries may prevent or manage heart conditions better. How Much Fiber Should You Eat? Experts recommend that adults eat 25 to 30 grams of fiber daily to support their health. You don't need to worry if you aren’t consuming anywhere close to that much fiber. Making minor dietary adjustments can make your daily intake reach those numbers and support your well-being. What Are the Disadvantages of Eating Fiber? Some people experience the disadvantages of fiber if they don’t integrate it into their diet slowly. The nutrient can cause gastrointestinal pain or flatulence for people with sensitive stomachs. Try increasing your fiber intake slowly over many days. Once your digestive system gets used to encountering and breaking it down, you can enjoy more fibrous foods without discomfort. Creative Ways to Improve Your Diet You don’t need to pay a nutritionist to show you how to eat fiber more consistently. Consider using a few trusted strategies to bulk your diet with the gut-supporting nutrient. Enjoy More Carbs One medium potato has five grams of fiber, so consider eating more of the budget-friendly veggie. Regular and sweet potatoes are both full of fiber. You could enjoy them baked, mashed or roasted. Oats are another natural source of carb-based fiber. You’ll get 12 grams of the nutrient in 100 grams of steel-cut oats. Make them for breakfast, meal prep them on weeknights or bake them into muffins to enjoy more of the organic grain. Make Greener Dishes When in doubt, visit the produce section of your grocery store and grab something green. Dark green foods are often high in fiber. Broccoli has 1.82 grams in every cup, and Brussels sprouts add 4.8 grams of fiber to your diet for every 100 grams you cook. Roast, fry or shred the green veggies to easily incorporate them in casseroles, sheet pan meals and more. Experiment With Fruit If you consider yourself someone with a sweet tooth, you might feel relieved to hear that fiber is in numerous fruits. The National Cancer Institute points out that it’s available in foods like strawberries, blackberries, apples and apricots. You can dine on them while they’re fresh, bake them into desserts or blend them into smoothies. They’ll retain their nutritional value no matter how you prefer to eat fruit. Start Eating Healthier Today You don’t have to feel like eating more fiber is a struggle. Explore the various foods it comes in to have fun making new recipes. You’ll improve your health and potentially reduce your risk of colon cancer by trying to reach the recommended fiber intake for the average adult. Talk with your doctor if you have any questions or feel you might benefit from more or less than the recommended guidelines.

Having a C-section is no small thing — it’s major surgery. As you start to heal and care for your baby, your body is quietly rebuilding tissue, replenishing blood loss, balancing hormones and managing pain. The best diet foods after a cesarean can either help that process or slow it down.This guide breaks down which foods to avoid after a cesarean, what to eat instead and why these choices matter for your recovery, digestion, energy levels and even milk supply. Quick Reference Foods to Avoid vs What to Eat InsteadWhy Nutrition Matters After a CesareanFoods to Avoid After a C-SectionBest Foods for Post-C-Section HealingWhen to Reintroduce Restricted FoodsMore Food to Avoid After Cesarean Questions Quick Reference Foods to Avoid vs What to Eat Instead As a baby mamma, you don’t have all day to figure out the food to avoid after cesarean delivery so your abdomen can heal. You’ve just had a serious procedure that cut through several layers of abdominal and uterine tissue, so this quick list is your go-to reference and reminder of what to eat, what to avoid and why. Avoid These FoodsEat These InsteadWhy It MattersBroccoli, beans, cabbageZucchini, carrots, spinachGas-forming foods can increase bloating and abdominal pressure on the incision.Fried food, creamy saucesBaked chicken, steamed vegFatty foods slow digestion and worsen constipation after surgery.Candy, pastries, sodaBerries, honey oatmealSugar increases inflammation and delays wound healing.Spicy curry, hot saucesGarlic, ginger, basilSpices irritate the gut lining and can worsen reflux and bloating.Coffee, energy drinksDecaf tea, infused waterCaffeine dehydrates you and interferes with sleep, which are both crucial for healing.Alcohol — wine, beer, spiritsSmoothies, mocktailsAlcohol impairs liver function and collagen production needed for scar repair.Whole grains, raw applesWhite rice, bananasToo much fiber too early can overload a sluggish post-op digestive system. Why Nutrition Matters After a Cesarean Let’s break down the foods you should avoid first and why. A balanced post-op diet does more than fill you up — it directly affects: How fast your incision heals Whether you struggle with gas or constipation Your breast milk production Energy levels during those tough early weeks Immunity while your body is vulnerable Foods to Avoid After a C-Section While you may be craving chocolate and spicy salsa, some foods will set back your healing process and cause discomfort. Here are the “big bad seven” to avoid: 1. Gas-Inducing Vegetables Cruciferous vegetables like broccoli, cauliflower, cabbage, beans and onions ferment in the colon due to their complex carbohydrates, such as indigestible raffinose and oligosaccharides. They are also loaded with bioactive sulfurous chemicals that are generally healthy and cancer-preventing. Still, these also increase digestive gas, so avoid eating them until your doctor gives the all-clear. Digestive gas increases intra-abdominal pressure, which can put a painful strain on your still-healing incision and the layers of tissue that doctors cut during the C-section, slowing down your c-section recovery time. 2. Fried and Fatty Foods Fatty meals — french fries, fried chicken, doughnuts, heavy cream-based sauces — delay gastric emptying and overstimulate bile production, which can overwhelm your recovering gut. These can lead to nausea, cramping or severe constipation, which is already a common post-surgery challenge. 3. High-Sugar Foods Candy, pastries, soft drinks and sweetened cereals contain refined sugar, which raises blood sugar, suppresses the immune response, and increases inflammation markers. These slow wound healing and increase your risk of infection or fatigue. 4. Spicy Dishes Spicy foods like hot curries, chili and extra-spicy salsas can increase gastric acid and irritate healing gut tissue. They can trigger reflux and digestive distress, both of which feel worse when your abs are sore, especially with the 3-4 inch surgical cut through the abdominal wall where doctors removed your baby. 5. Caffeine Coffee, energy drinks and certain teas are also a no-go. Caffeine acts as a diuretic and stimulant, reducing hydration and sleep quality because it raises cortisol levels, leaving you more stressed. Your body needs deep rest and cellular hydration to repair correctly. Caffeine works against both. 6. Alcohol Alcohol isn’t healthy during pregnancy, and wine, beer or spirits can impair liver detox, slow down collagen production and dehydrate tissue. At 14 grams of pure alcohol per drink, it can delay healing and affect medications or antibiotics you may be on. It’s also passed into the breast milk and to your nursing baby. 7. Too Much Fiber Too Soon Raw apples, whole grain breads, legumes and seeds are excellent fiber sources, but these can also trigger diarrhea and bloat because of increased gut fermentation, which can produce gas and leave you feeling bloated and tired.  Your digestive system is sluggish after surgery, so avoid overloading with fiber too early and focus on a gradual return to regular bowel movements. Best Foods for Post C-Section Healing Your healing body thrives on nutrient-dense calories, easy-to-digest ingredients, anti-inflammatory foods, fluids and electrolytes. Here’s what to add to your plate — and why it works.  1. Iron-Rich Foods Beef, liver, spinach, lentils and fortified cereals are staples. You may lose a lot of blood during the procedure — iron helps replenish red blood cells. Iron also improves energy and reduces your risk of postpartum anemia. 2. High-Protein Options Protein rebuilds tissue and supports muscle recovery. Eggs, tofu, Greek yogurt, fish and chicken are excellent protein sources. Amino acids are essential for producing breast milk and antibodies when breastfeeding. Edamame beans are ideal protein sources, providing 20% of your daily requirements, and are perfect for plant-based diets. They can produce some gas, but you can reduce this by soaking them or parboiling them before eating.  3. Low-Fiber Carbs White rice, mashed potatoes, soft bread and bananas give you energy without stressing your gut. They’re loaded with digestion-friendly resistant starch, which is comforting, bland and less likely to cause reflux. 4. Healthy Fats Avocados, nuts, olive oil and nut butter are good fats that reduce inflammation and support hormone production. They help with long-term mood balance and milk quality. 5. Vitamin C-Rich Foods Oranges, kiwi, strawberries and bell peppers are rich in vitamin C, and these are essential for collagen synthesis and wound healing. It also helps with iron absorption, giving you a double benefit. 6. Hydrating Fluids Your body needs more fluids for healing and milk production than the standard eight glasses daily. Water, coconut water, broths and herbal teas are great for helping you stay hydrated, prevent constipation and boost energy. When to Reintroduce Restricted Foods After about 4 to 6 weeks, most people can slowly reintroduce gas-producing veggies, whole grains and spices — especially if your digestion has returned to normal. Add one food at a time in small amounts to track how your body responds. More Food to Avoid After Cesarean Questions What Food Is Not Good After a C-Section? Gas-forming vegetables, fried foods, excess sugar, caffeine and spicy dishes can slow healing and cause digestive discomfort. What Foods Should I Avoid Immediately After a C-Section? Avoid high-fiber raw foods, alcohol, caffeine and anything greasy or spicy for at least a few weeks while your digestive system stabilizes. What Foods Are Good for C-Section Recovery? Iron-rich foods, protein, healthy fats and vitamin C support tissue repair, blood replenishment and immune function. How Long Does It Take for a C-Section to Heal Internally? Internal healing usually takes 6–8 weeks, though full recovery can vary. Your diet supports faster healing during this time. What Should I Eat After a C-Section to Increase Breast Milk? Oats, leafy greens, flaxseeds, fenugreek, protein and fluids can help support your baby's milk supply while nourishing you. Nourish Like a Boss Mamma The weeks after a cesarean are tender, tiring and transformative. Choosing the right foods won’t fix everything, but it can seriously support your recovery and comfort. Listen to your body, focus on foods that fuel healing and don’t stress about perfection. You just grew a human and had surgery. You’ve got healing to do — and a tiny human to cuddle.

There are so many ways to start the day, but rice for breakfast might be the best one. It’s easily available and simple, especially when you already have a handy rice cooker at home. Plus, it’s relatively easy to digest and provides plenty of energy due to its carbohydrate content. You can also cook it in many ways.  Which Rice is Best for Breakfast? Whole-grain rice, like brown rice, is an ideal breakfast option. It contains bran and germ to provide a more nutrient-dense meal, leaving you full and nourished throughout the day. However, you can also explore other options like white rice if that’s what’s available to you.  There was also some evidence that brown rice helped reduce body weight, though it did not significantly affect blood sugar control in pre-diabetic or type-2 diabetic people. Further research is necessary to confirm its effectiveness. That said, it’s worth including in your weight loss journey.  Who Even Eats Rice for Breakfast? There are many people who eat rice for breakfast, but it’s typically recognized as a staple in Asian cuisine. In fact, China consumes more rice than any other country, eating 145 million metric tons of it from 2024 to 2025. In terms of lifestyle, athletes and bodybuilders are big fans of white rice. The food group is rich in carbohydrates and fulfills the macronutrient count needed to fulfill extreme training without exhaustion. If you want to work on your physical health, it’s certainly worth looking up.   Best Asian Recipes with Rice There are many Asian breakfast cuisines that love incorporating rice, so you have plenty of options when you want to start having rice for breakfast. Here are the 10 tastiest ones: 1. Bibimbap Bibimbap is a popular dish that people often get when introduced to Korean cuisine. The direct translation is mixed rice with meat and assorted vegetables. Spinach, bean sprouts, mushrooms and carrots are the typical vegetables added into the recipe, but you can explore more additions like seaweed and onions.  2. Oyakadon Japanese chicken and egg rice bowl or oyakodon is another breakfast staple to try out. It has quite a flavorful broth that starts with dashi and soy sauce before incorporating sake and sugar. From there, you can slice and simmer chicken breast or thighs into the mix. Top it onto a bed of freshly cooked rice with an egg.  3. Tapsilog Tapsilog is made of meat, fried rice and egg. Filipino tapa is traditionally beef that’s cured with different spices and dried or smoked, but you can explore other options like corned beef or fish. One of the most unique ingredients in its marinade is calamansi juice, which adds a tanginess and tenderizes the meat. You can substitute with other citrus fruit juices.  4. Roast Eggplant If you want a simple introduction to having rice for breakfast, roasted eggplant is pretty easy to whip up. When grilled, these vegetables are rich in fiber and water while being low in starch. Pair this with a tahini and turmeric sauce that is nutty, earthy, and aromatic all at once. Some also garnish it with fresh cilantro and mint leaves.  5. Khao Pad Krapow Khao Pad Krapow is a popular must-try dish from Thai cuisine. What sets it apart from other dishes is the addition of basil leaves and the extra kick from chilies. Plus, unlike pad kra pao that’s just stir-fried meat and basil, this dish tosses the meat with leftover rice together, making it easier to make in just one pot.  6. Miso Salmon Create a delicious Japanese miso salmon rice bowl to start your morning off right. Marinate the fish first in soy sauce and miso, along with sesame oil and ginger, before frying. Run some cucumbers on a mandolin to get perfectly sliced circles, which will add a crunchy addition to the savory breakfast meal.  7. Tuna Onigiri Want an easy breakfast to take with you on the way out the door? Onigiri is a great travel food because it is handheld. These tuna mayo onigiri, especially, are so enjoyable because they are so simple to make. You can use an onigiri mold to get the iconic triangular shape right, or try your hand at a plastic wrap.  8. Edamame Fried Rice Edamame is a delicious soybean that can add a nice texture to your fried rice. Plus, it can account for 20% of your daily protein intake without a single ounce of meat. For the best results, get some leftover brown rice and add some julienned carrots into the mix. Pair with a protein of your choice, like egg or meat.  9. Congee Chinese congee or rice porridge is versatile— you can top it with sausage, bacon, and other kinds of protein. It mainly utilizes long-grain white rice, but you can use whatever’s available. Either way, it goes into this flavorful broth filled with chicken or vegetable stock. Sliced ginger makes it even more flavorful.  10. Poha Poha is a traditional Indian breakfast that’s absolutely flavorful. The word translates to flattened rice and it can also be topped with just about anything. Some do eat it as is, though, as the onion, spices, herbs, lemon juice and peanuts already give it a distinctive taste. However, you can also do yogurt and vegetable salad on the side.   How to Make Rice Breakfasts Healthier Rice for breakfast can already be quite healthy. However, there are a few key steps that you can take to ensure that it’s even more nutritious and geared for weight loss. Try these out: Portion right: One cup of rice per meal is enough to help you feel full during breakfast time. You can still cook multiple portions so that you have leftovers to experiment with for the next few mornings.  Sprinkle in extras: To lessen the carb count and increase the nutrition, add a variety of grains and other foods to your rice. For instance, you can add quinoa, corn, lentils, and mushrooms along with your seasonings of choice.  Add a healthy side dish: Similar to some of the recipes on this list, you can add a healthy side dish to balance out the rice’s heaviness. Think coleslaw, cucumber salad or slices of avocado.  Enjoy Rice Breakfast Meals Rice for breakfast is an underrated way to kick-start your morning and fill up your stomach. Make sure you try out your favorite recipes and add them to your rotation. Share photos with us on our social media accounts and happy cooking!

The food we eat can affect our mental health. A plant-based diet can be effective in alleviating feelings of stress, anxiety and depression. Discover what causes us to feel anxious and how plants can play a role in reducing anxiety and sustaining our mental well-being. What Is Anxiety and What Causes It? Although the root cause of anxiety is undefined, our stress levels, genetics, brain chemistry and the surrounding environment can all contribute to feeling anxious. We all endure stressful periods, and how we cope depends on how the above factors contribute to our stress. Higher levels of stress may be due to an anxiety disorder, which affects around 4% of the global population.  Anxiety disorders occur in several types. Three common ones include: Generalized anxiety disorders: Anxiety can develop when you worry about family, money, health and work. We all go through stress concerning these everyday issues, but if that stress becomes excessive and part of your daily life, a diagnosable generalized anxiety disorder could be at play.  Phobias: Phobias can occur following harrowing experiences. However, they don’t always appear to explicitly connect to something in our lives. Common phobias involve a fear of spiders, flying, socializing and being in crowded places.  Panic disorders: Irrational, intense fear can lead to panic attacks, where we can experience shortness of breath, heart palpitations or similar symptoms. These symptoms occur suddenly — often without warning — and may require treatment or methods like the 5-4-3-2-1 technique to allow them to subside. Panic attacks are primary indicators of panic disorder.  Why Eating More Plants May Ease Anxiety Symptoms Plant-based diets focus on eating fruits, vegetables, nuts, whole grains, seeds, legumes and oils. We can still eat meat and dairy products when following plant-based eating regimens, but the diet involves eating more and more often from healthy plant sources.  As we age, our bodies change. Healthy eating can mean being more independent and active. Consuming more plants can positively impact several parts of our bodies, providing our brains with healthy hormones and neurotransmitters to reduce anxiety symptoms.   1. Plants Can Regulate Your Microbiome Nutrition can reduce our risk of anxiety and affect our emotional well-being. Broccoli, carrots, green beans and leafy greens like spinach are among the top anxiety-reducing foods, but there are many more. These specific plants are high in fiber and known as prebiotics, which feed the probiotics and other good bacteria in our stomachs. Our stomachs’ microbiomes have millions of beneficial bacteria that produce vitamins, including vitamin B1, calcium, riboflavin, copper and neurotransmitters like serotonin. Serotonin generation is the target of many antidepressants and is the “feel-good” hormone that assists in regulating our sleep, pain tolerance, appetite and moods.  When we consume healthy plant-based food, our serotonin levels increase, positively impacting our body and brain function. Eating more plants can regulate our intestinal microbiota and reduce anxiety. 2. Healthy Eating Can Fight Inflammation Research shows that increased inflammation can lead to cognitive challenges and adversely affect the brain’s hippocampus and amygdala regions. Many of us are unaware of how constantly eating processed food can contribute to higher inflammation and brain health challenges. In contrast, eating healthy foods like nuts may reduce your risk of stroke and heart disease by fighting inflammation.   Eating healthy also reduces hippocampus region malfunction, which is responsible for our stress management through dopamine production. This portion of our brains plays a large part in managing potential anxiety. The functionality of the amygdala region is also essential as it regulates adrenaline. Anxiety triggers the release of adrenaline, so without the amygdala’s proper functioning, an anxiety disorder could result more easily. 3. Eating Plants Can Improve Nervous System Function Our brains, spinal cords and peripheral nerves make up our nervous systems. This complex system relies on the body’s nutrients for the proteins that maintain existing nerve fibers and create new ones.  These proteins require complex carbohydrates, minerals, amino acids and fatty acids to develop and maintain the health of our nervous networks. The successful message transfer through this nervous system network to the brain is vital for reducing the risk of anxiety, depression and other mental health conditions.    Eating more of the correct plants will improve the functionality of your body’s nervous system and can help ease anxious feelings. Omega-3 fatty acids are common in fish. However, they are also found in plant sources like flax, chia and hemp seeds. Walnuts, some healthy plant oils and algae-based supplements contribute to healthy omega-3 fatty acids. We get healthy complex carbs from fruits, legumes, starchy vegetables and whole-grain products. Amino acids come from natural proteins in many grains, nuts, seeds, legumes and soy products. Eat More Plants for a Healthier Mind and Body One of our primary aims in life is to stay healthy. Our physical well-being is imperative, but neglecting our mental health includes allowing conditions like anxiety to take control. Eating more plants and finding a healthy dietary balance to accompany a productive balance in lifestyle means we can alleviate overwhelming symptoms of stress and anxiety.