The leaves have fallen and colder temperatures and longer nights are here. People associate winter with cozy blankets and hibernation, so it’s only natural to think that sleep is much easier. While this may be the case for some people, many people struggle to get sufficient and quality sleep. If you are one of those people, this article may help you find more zzz’s this winter.

The extended darkness can throw off your circadian rhythm, which can disrupt sleep schedule. Lack of sleep or poor sleep can make you feel sluggish, which can cause stress, overeating, and mood swings. Additionally, people who live in darker areas may develop seasonal affective disorder (SAD), a condition that can negatively impact sleep and mood. 

Although there may not be a magic remedy to help you fall asleep instantaneously, you can improve sleep with a few simple tips. You have the power to fight the elements that may make sleep more difficult. Continue reading to learn how you can improve sleep this winter. 

Use A Humidifier

Your sleeping environment can dictate how well you sleep. Many people can experience trouble breathing because of indoor heating. The heat increases dryness in the home and it can cause dry mouth, making it difficult to breathe properly while sleeping. This is especially dangerous for people with sleep apnea or asthma. A small humidifier in your room may be the key to unlock sound nights of sleep this winter. 

Don’t Wind Down Too Early

Obviously, the degree of darkening during the winter depends on where you live. Some places in the United States may only experience eight hours of daylight per day, while western and southern states may get a couple extra hours of daylight. Reduced daylight means that your body can’t rely on regular cues from light and darkness, thus leading to a circadian shift. More darkness can affect melatonin production, especially if you spend more time indoors. Because it gets darker earlier, it’s easier to wind down earlier. Instead, stick to your regular sleep habits because you may fall asleep too early and wake up in the middle of the night if you wind down too early. Keep your circadian rhythm in sync with its usual schedule to avoid under- or over-sleeping. 

Watch Out For Overeating

How does this affect your sleep? Well, winter can cause people to eat more and exercise less. The colder weather causes people to crave heartier, larger, and heavier meals. A large meal may make you feel tired, but overeating (and the weight gain that may ensue) isn’t great for sleep quality. Additionally, eating a large meal too close to bedtime can increase the risk of heartburn or gastrointestinal issues, which can disturb sleep. 

Keep Exercising

Exercise is beneficial for quality, nightly rest, no matter what time of year it is. Staying physically active can also reduce symptoms of SAD, which can impact sleep. Timing your exercise during winter is of the utmost importance because the time at which you exercise can increase the benefits. A short workout in the morning can help energize the body. Additionally, working out before dinner can prevent you from crawling into bed right after dinner. Basically, exercise can help keep your biological clock alert and keep you awake at the right times. 

Warm Up Before Sleep

The last thing you want to do is get into bed with the shivers. You don’t need to crank the heater, but it may help to warm up the body in some cozy pajamas or a blanket before getting into bed. Layering up can help you trap body heat, keeping you toasty warm and comfortable. Flannel pajamas, long-johns, fleece clothing, hoodies, and socks can increase your core temperature. You can also drink hot tea or hot water with lemon before bed to help warm up the body. Just make sure that your warm beverage is caffeine-free, otherwise you will have difficulty falling asleep.

Get Light In The Morning

You can sleep better when the body produces more melatonin, but more daylight is necessary for this to happen. Generally, melatonin gets secreted about an hour and a half to two hours before you go to sleep. Since the winter morning light is not as bright, daytime melatonin production may be suppressed. The typical big highs and lows of melatonin don’t happen during the winter, causing feelings of sluggishness or fatigue during the day or poor sleep at night. To counteract the season, go outdoors in the morning to get some sun exposure, provided that’s possible. If it’s too cold to sit outside and the sun is out, sit by the window for the first couple hours to increase more melatonin secretion later at night. 

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To address this straight out of the gate, building arm strength does not mean that you have to look like Arnold Schwarzenegger in his prime. You do not need to do 2,500 bicep curls and 4,000 tricep extensions. There are many yoga poses that work to tone your arms using your own bodyweight. 

There are many yoga poses that can help you build arm strength, but we are only covering five of them in this article. They are great introductory poses for strength training. Once you build up stamina and more strength, you can practice poses that are a little more advanced. Get creative and incorporate some of these static poses into your workout routines. Not only do they target your arm muscles, but they also activate your core. Be strong and carry on!

Plank Pose

This is one of the most classic arm-strengthening poses out there. Plank pose activates most muscle groups, from your head to your toes. Keep your core tight and back straight as you practice this pose. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Spread your fingers and press your palms firmly into the ground or yoga mat. Step your feet back and tuck your toes, engaging your lower abdomen and glutes as you do this. 
• Lengthen the spine and imagine a straight line from your head to your heels. Hold for five deep breaths and then release. You can repeat this pose again after resting for one minute. 

Bear Pose

Similar to plank pose, bear pose activates most of your major muscle groups to keep you stationary. Don’t let your hips sag and keep your back straight by engaging your chest and shoulder muscles. To do bear pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Press your palms firmly into the ground and tuck your toes. Engage your core as you lift your knees off the ground, just enough to hover them above the floor. 
• Root your hands and toes into the ground while lengthening your spine. Hold for five deep breaths and then rest. 

One-Legged Plank Pose

We aren’t getting to handstands yet, people. You have to harness the power of your core in combination with your arms before you start inverting yourself. To do the one-legged plank pose:

• Begin in a plank position (refer to the first yoga pose description).
• Once you are in plank position, elevate your left leg up so that it is in line or slightly higher than your head. Do not twist your body; rather, keep your hips square to the ground and press firmly into the ground for support. 
• Actively press against the floor to lift your chest away from it. Hold for five deep breaths before you switch sides. 

Side Plank

Get ready for the most intense pose in this article. The side plank targets single arm strength and is a classic gym exercise that also targets the obliques. It is a solid strengthening position with the full load of the body supported by one arm. To do the pose:

• Begin in a side plank pose as described above. Start on your right side and place your hand on the ground directly under your shoulder. Stack your left leg on top of your right and hold a firm position. 
• If you need a little extra support, feel free to lower your right knee to the floor. You can also stagger your legs so that your left foot is in front of your right foot on the ground. 
• Press firmly into your right hand and reach your left hand up toward the sky. Rotate your torso to the left and direct your gaze toward your fingertips. 
• Lift your hips away from the floor and hold for five deep breaths. Rest and switch sides. 

One-Legged Downward Dog

For the final pose in the sequence, you have another one-legged pose. You probably know of downward dog, but this pose is a notch above in regards to difficulty. It makes a little more work for your arm muscles, as you have to support more weight. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Walk your hands forward one palm’s length  and tuck your toes under. Lift your knees off the floor, tipping your pelvis forward slightly to stretch your sit bones toward the sky. 
• Straighten your legs as much as you comfortably can while keeping both your feet planted on the ground. Drop your shoulders and widen your back as you press your hands firmly into the ground. 
• Shift your weight to your right side and float your left leg up toward the sky. Keep your hips square and don’t rotate to one side. 
• Evenly distribute your weight between both hands and hold for five deep breaths. Bring your left leg down, rest for five breaths, and then repeat on the other side.

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Going to the gym is not feasible for everyone. Busy schedules, after school activities, work functions and more can get in the way of gym time. As we’ve said time and time again, you do not need a gym to exercise. There are many at-home movements, many of which don’t require weights, that can help build strength, endurance, and stability. Fitness experts refer to a lot of these exercises as primal movements.

What Are Primal Movement Workouts?

Great for the joints because they encourage blood flow throughout the body, primal movements aim to help the body tackle everyday activities. They are natural patterns that have been a part of human mobility for many years. Primal movements work to improve posture, strength, mobility, balance, and overall fitness. They allow your body to move with less effort and tension. 

Primal movements are not only fundamental, but also natural to the human body. Exercise physiologists suggest that they may reverse the negative effects on the body that happen from modern lives. These movements may help correct poor posture that results from sedentary lifestyle.

Most Common Primal Movements

• Push movements: These revolve around the upper body and involve pushing weight away from your core. Alternatively, you push your core away from a stationary object, such as a bench or the ground. Push movements work your chest, shoulders, triceps, and forearms. 
• Pull movements: Similar to push movements, pull movements revolve around the upper body, only they involve pulling a weight toward your core. You can also support your body weight by pulling your core toward a stationary object, such as a bar. Pull movements work your back, biceps, forearms, and traps. 
• Lunge: Lunge movements require you to take a step forward or backward with one leg, while keeping the other leg stationary. These movements focus on one leg at a time and aim to strengthen the glutes, hamstrings, quads, and calves. 
• Squat: In a squat, you bend your hips, knees, and ankles in order to lower your butt toward the ground. The goal is to keep your back straight and chest up for proper form. Squats work to strengthen your quads, hamstrings, glutes, and calves, while also improving lower body strength and balance. 
• Rotation/Twist: Rotation or twist movements involve twisting or rotating the body from side to side. These movements activate core muscles, targeting the abs and obliques, in addition to parts of the legs. 
• Hinge: Hinge movements require bending and revolve around the core muscles, especially those in the back. These movements also require you to activate your upper legs, including your glutes and hamstrings. During hinge movements, you maintain a steady upper body as you hinge at the waist to bring your upper body toward the ground. 
• Gait: Gait movements involve pulling, twisting, and lunging in order to make the body run, walk, or jog. A gait movement is classified by putting one foot in front of the other and moving the body backward and forward. 

What Are The Benefits Of Primal Movement Workouts?

As you probably know, there are mental and physical benefits to working out, especially as you get older. Practicing primal movements integrate the entire body, which helps condition your joints and muscle groups to work together. These movements can help enhance overall body integration, which ultimately improves athletic performance and reduces the risk of injury. When your major muscle groups consistently work together, the body can become more synchronized. 

Primal movements are suitable for all fitness levels because you can adapt the movements to accommodate your level of fitness. For example, you can do knee push-ups instead of regular push-ups. These movements do not require equipment, making them a cost-effective option for people who don’t want to pay for a gym membership. Finally, primal movement training can help reduce inflammation throughout the body. Strengthening the muscles around the joints can reduce joint pain and preserve the joint in the long run.

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Is there anything better than a good night’s sleep? You wake up in a good mood and when you sit up and get out of bed, it’s as though your body thanks you for that rest. Contrast to the mornings when you wake up after a minimal amount of sleep. You don’t feel like yourself and you usually see dark circles under your eyes. You feel sluggish and would give anything for a few more hours of sleep. 

Growing evidence indicates that sleep is necessary for maintaining long-term health. The body can typically handle a few nights with minimal sleep, but it is not sustainable over time. There will be a price you pay if you continually get insufficient sleep, according to health experts. In this article, we’ll detail some of the health problems linked to sleep deprivation.

Type 2 Diabetes

People who experience minimal sleep or poor quality sleep tend to have poorer blood sugar control, especially in people with diabetes. Additionally, sleep deprivation can increase the risk of developing type 2 diabetes, according to some studies. In a group of middle-aged Caucasians, researchers observed a strong connection between poor sleep quality and metabolic syndrome, fasting blood duster levels, insulin levels, and insulin resistance, a precursor for type 2 diabetes. 

Kidney Issues

Unfortunately, the link between insufficient sleep and kidney health has not been as firmly established as the link between poor sleep and other health conditions. Researchers note that people with chronic kidney disease tend to have sleep disorders, including restless leg syndrome and insomnia related to their condition. Some evidence shows that poor sleep quality may increase the risk of developing chronic kidney disease. Researchers believe that the link could be related to disruptions to the circadian rhythm. 

Depression And Anxiety

According to research, people who have chronic insomnia have a higher rate of depression and anxiety. An estimated 40% of people with insomnia have clinical depression. The relationship between your mood and sleep is complex and bidirectional. That means that depression or anxiety can negatively impact sleep and lack of sleep can negatively affect your mood. Sleep experts consider insomnia to be an independent risk factor for developing mental health disorders, such as depression. You may need to address your sleep problems and anxiety or depression separately in order to improve your overall health. 

A Less Healthy Gut

The gut microbiome is a complex system of trillions of microorganisms found in the gastrointestinal (GI) tract. Experts believe that the more diverse the microbiome, the better a person’s overall health is. Some studies suggest that altered sleep patterns, such as those consistent with night shift workers, may impact gut health. One study used Mendelian randomization, a method that looks at genetic variation to study the effects of different health variables. This study found that sleep issues may alter the abundance of bacteria in the gut. 

Hypertension, Stroke, And Heart Disease

According to the American Heart Association (AHA), the smallest changes in sleep have been linked to heart issues. After the clocks change in March, there are 24% more heart attacks for the first three to four days. When the clocks “fall back” in November, the AHA estimates a 21% reduction in heart attacks because people gain an hour of sleep. Sleeping for five hours or less per night on a regular basis has been associated with a two to three times greater risk of coronary artery buildup. That decreases the flow of blood to your heart, so sleep deprivation may increase the risk of coronary artery disease. 

Reduced Immune Function

Sleep experts suggest that insufficient sleep or poor sleep quality can harm immune function. Evidence shows that poor sleep increases your susceptibility to various infections and illnesses. Studies show that people who sleep less than seven hours per night are three times more likely to develop the common cold compared with people who get eight hours or more of sleep per night. 

Additional research states that insufficient sleep can make it more difficult for the body to produce disease-fighting antibodies, specifically after receiving flu, hepatitis A, and hepatitis B vaccines. Participants who only slept four hours per night in the days before and following vaccination developed lower levels of antibodies compared to those who had great sleep. 

Weight Gain

Unfortunately, there is a strong connection between sleep issues and being overweight or having obesity. Failure to get enough sleep every night can cause a hormonal imbalance, and these are the hormones that regulate appetite. Ghrelin makes you feel hungry and leptin helps you feel full. Leptin levels tend to rise during sleep, so the theory is that insufficient sleep causes a decrease in those levels. That makes you feel hungrier, which leads to unnecessary eating. Additionally, sleep disturbances of any kind can increase the production of ghrelin, which increases appetite. Studies suggest that insufficient sleep can make people burn 100 more calories per day. While that sounds wonderful, the extra wake time increases how much people eat or drink by more than 250 calories per day. Over time, that can cause people to gain weight.

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There are people who just seem to live in the gym. Perhaps that person is your sister or brother, or a friend you love a lot. Maybe they visit health food stores and cannot stop talking about recovery methods or healing modalities. They usually wear athletic attire and carefully watch what they eat. If that sounds like someone you know, then this holiday gift guide is going to come in handy!

’Tis the season to show that wellness enthusiast just how much you’ve been listening to their excitement for sound baths and stretch therapy. Perhaps your friend or family member is looking to embark on a new wellness journey, improve their inner self, or get more involved in different fitness worlds. Whatever the case, we hope you find inspiration from the following list. 

Dry Brush

We are starting out on the relatively inexpensive side of gifting. A dry brush will likely cost somewhere between $10 and $20, but the benefits are worth it. Dry brushing may help the body eliminate toxins and promote relaxation. The lymphatic system requires stimulation to prevent it from clogging. Dry brushing works to open up the pores and help the body release toxins through sweat, which reduces the amount of toxins that flow through the lymphatic system. 

Hiking Shoes

Now, a pair of hiking shoes can be on the pricier side, but think of them as an investment. Maybe save this gift for someone you really love and care about! All jokes aside, a great pair of hiking shoes or boots can save people from ankle injuries, knee pain, and general foot soreness. Shoes that have Vibram soles are excellent!

A Gym Bag

A good gym bag is something that any athletic enthusiast will enjoy. Consider a compact gym bag with lots of pockets, or a larger one if the person you know carries lots of equipment and clothes. Ideally, choose one that has a shoulder strap and one that can easily fit in a locker. 

Crystal Ear Seed Kit

Some people love acupuncture and want to get treatment, but they don’t always have the time for it. A crystal ear seed kit can give people similar benefits to acupuncture from the comfort of their own home. The ear seeds stimulate pressure points in the ear, which is a form of acupressure and auriculotherapy. Traditional Chinese Medicine (TCM) reports that energy travels along meridian lines, many of which run through the ears. 

Massage Gift Card

Who doesn’t love a free massage? That is especially true if the person you purchase the massage for is pushing it in the gym eight days a week. Treat that special someone to a lovely full-body massage. If possible, make it so they can choose between Swedish, deep tissue, relaxing, sports, or other types of massage if they are all the same price. Alternatively, gift someone a facial or other skin care treatment service, such as a body wrap, peel, or body scrub. 

Massage Gun

Everyone can benefit from owning a massage gun. It used to be that they cost upwards of $300, but now there are so many at various price points. There are standard massage guns, mini massage guns (which are great for travel), and percussive massage balls. All of these massage devices can help loosen up fascia, which reduces stiffness and may help improve range of motion. 

Essential Oil Diffuser

This is a classic gift for wellness and non-wellness enthusiasts alike. There are so many diffusers available, so you do not need to spend all your money on a specific one you saw on Instagram. They all pretty much do the same thing: diffuser essential oil aroma into a space. You want to pay attention to the essential oils you purchase, though, as many are not 100% pure. Pure essential oils are the best!

Singing Bowl

This gift is for anyone who has expressed interest in sound baths or meditation. A singing bowl is perfect for at-home meditation because the tones can aid with anxiety and stress reduction. Different bowls have different tones when you hit them, and you can search which frequencies benefit what. 

Unique Fitness Experience

Be it bungee aerobics, Pilates, spin class, Zumba, or rage therapy, a unique fitness experience is a great gift for wellness enthusiasts. It gives them the opportunity to try something out without having to purchase a membership. If they like the class they try, they can always purchase more classes or get a membership to the facility!

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The use of castor oil dates back to Ancient Egypt, where it was used as fuel and for medicinal purposes. Despite its historical use, many people are discovering castor oil for the first time. Some people include it in various folk and alternative medicine applications, while others use it to help encourage healthier hair and skin. 

What Is Castor Oil?

Castor oil comes from the castor seed, which is native to India. Today, the majority of castor oil is produced in India, where it is still used as a laxative and in skin and hair care products. According to the FDA, castor oil is safe for treating constipation, but researchers are still investigating other potential health benefits. As of now, researchers attribute many of castor oil’s purported health benefits to ricinoleic acid. Reportedly, Cleopatra used castor oil to brighten the whites of her eyes, but you shouldn’t put it in your eyes.

Does Castor Oil Induce Labor?

Occasionally, castor oil is used internally to induce labor, but available research doubts its efficacy. Taking castor oil internally can cause intense diarrhea, so the idea is that it can also stimulate uterine contractions. Some people choose to experiment with castor oil to induce labor, but it may come with some side effects. That is why a lot of people prefer the external use of castor oil, so they don’t have to deal with diarrhea.

What Are Castor Oil Packs

Basically, the idea is that you pour castor oil on a piece of cloth and apply it to the skin for at least one hour with a heat source. The idea behind this is that it stimulates lymph and nerve function. Unlike other detox methods, the use of castor oil heat packs is not said to have any negative side effects. Many anecdotal accounts report that castor oil packs help improve sleep, enhance energy levels, and clear skin symptoms. 

Even if you use castor oil for external use, you may want to consult a doctor or naturopath to ensure that it is a safe remedy for you. Do not use castor oil packs if you are pregnant or struggling with a medical condition. Additionally, perform a small patch test with castor oil on a small part of your arm before using it on a larger area of the body. Wait 24 hours to see if you have a skin reaction. When you determine that it is acceptable for you to use, you can place the castor oil pack in certain places for the following benefits:

• Place castor oil packs directly on sore muscles or joints to help reduce inflammation. As a quick note, these packs are not a substitute for medical care; rather, they may help accelerate the healing of minor injuries or soreness. 
• Try to place castor oil packs on the lower abdomen to help reduce menstrual pain and difficulties. 
• Apply a castor oil pack to the right side of the abdomen or the whole abdomen to help support digestive and liver function. Some gallbladder specialists recommend castor oil packs for holistic treatment. 

What Does A Castor Oil Pack Do?

Essentially, a castor oil pack works to harness the anti-inflammatory and lymph stimulating benefits of castor oil for safe external use. What that means is that they aid liver detoxification, support uterine and ovarian health, and improve lymphatic circulation. Unfortunately, there are no conclusive studies involving the use of castor oil packs externally. A long history of traditional use in many cultures, however, does speak to the efficacy of castor oil packs. Some evidence does indicate that castor oil packs may have a suppressive effect on tumors and a positive effect on arthritis. 

How To Do A Castor Oil Pack

You can do a castor oil pack simply at home. When you apply them, you must be still for at least one hour. That is typically a hard task to accomplish! They can also be a bit messy, but if you prepare them properly then it will be just fine. There are also castor oil kits for sale if you do not want to purchase the following items. 

What You’ll Need:

• High-quality castor oil
• Unbleached and dye-free wool or cotton flannel (you can use up to 30 times)
• Hot water bottle or heating pad
• Glass container with lid
• Old clothes, towels, or sheets because castor oil stains
• Patience

How To Use A Castor Oil Pack

• Begin by cutting a large piece of cotton flannel and fold it into thirds to make three layers. If your original piece is 20 inches by 10 inches, it will be seven inches by 10 inches when you fold it. 
• Thoroughly soak (without completely saturating) the flannel in castor oil. The easiest way to do this is by folding the flannel and placing it into a quart-size mason jar. Add the castor oil to the jar one tablespoon at a time, every 20 minutes or so. You can screw on the lid and shake the jar between adding more oil. 
• Carefully remove and unfold the soaked cloth. Lie flat on an old towel or sheet and place the cloth on the desired body part. 
• Cover the area with the wrap or cotton flannel and place a heating pad or hot water bottle on top of it. Lie flat and elevate your feet, relaxing for 30 to 60 minutes. 
• After the desired time, remove the pack and return the flannel to the glass jar. Store in the fridge for later use. 
• Use a natural soap to remove any leftover castor oil on the skin. Relax and rest.

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Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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Do you care about the food you put into your body? We hope you do! If you truly care about the effect food has on your physique and physical performance, then you most likely have your macros figured out. By macros, we are referring to the macronutrients: protein, carbohydrates, and fats. What about your micros (micronutrients), though? Vitamins and minerals are necessary for overall health and quality of life. They also work to optimize your energy levels and enhance exercise performance. 

Consuming micronutrient-rich fruits and vegetables can benefit the body in more ways than you think. The great thing about fall is that you can enjoy a variety of fruits and vegetables that contain a wide variety of micronutrients. In fact, diversifying your intake of micronutrients can help boost exercise performance. Start incorporating the following three fall produce items into your diet and feel the difference. 

Winter Squash

Yes, it is still fall and not winter yet. Don’t let the name fool you because winter squash come into season during early fall. These squash varieties are rich in potassium, fiber, magnesium, vitamin A, and vitamin C. The most interesting micronutrient, in terms of winter squash, is pectin. Pectin is a form of soluble fiber, which helps to regulate blood glucose levels, which are already in a healthy range. By regulating these levels, pectin may help you sustain energy for a lot longer. You’ll be able to squash any mid-workout fatigue if you include a little butternut in your diet. 

Pro tip: Save the seeds when you clean your squash out before you prepare it. Much like pumpkin, you can roast squash seeds, so long as they are large and plump. You don’t want to burn them during cooking, either! Rinse and dry them before roasting them in an oven with some olive oil and sea salt for about 15 minutes at 300 degrees Fahrenheit. 

Beets

Although beets are not the most attractive produce item, they pack a serious nutritional punch. Beets are naturally rich in potassium, fiber, folate, vitamin C, and nitrites, which help to lower blood pressure. Potassium is also a key electrolyte that is essential for muscle contractions and nerve signaling. Beets have a natural ability to enhance the delivery of oxygen and other nutrients to working muscles. That’s why it beats out others in terms of boosting exercise performance. The dietary nitrites have a positive impact on oxygen demand while you are engaging in physical activity. 

One study found that consuming 16 ounces of beetroot juice per day significantly decreased oxygen demand during moderate-intensity activity. Additionally, researchers noted that the participants who consumed beetroot juice experienced an overall reduction in oxygen cost. Chugging 16 ounces of beetroot juice per day is not for everyone, though. Through other studies, researchers determined that eight ounces of beetroot juice per day can elicit exercise benefits. 

Pumpkin

There is no individual nutrient in a pumpkin that will magically boost your exercise performance. That said, this glorious orange gourd is beneficial for your gains. Don’t skip on the impressive amount of fiber, B-vitamins, vitamin A, and selenium. After you scoop out your pumpkin seeds to roast, you can use the pumpkin meet in myriad ways. You can make homemade pumpkin puree, which you can use in many recipes, or roast the pumpkin or even turn it into pumpkin hummus. Pie pumpkins tend to be on the sweeter (and smaller) side, just in case you don’t want to grab a huge pumpkin.

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The flu, much like a wildfire, spreads very easily. All it needs is a little bit of wind, right? According to a 2023 study that involved the 2021 to 2022 flu season, you had a 50% chance of contracting the virus. If you or someone you know is sick, then, how long does the contagious period last? Although this is a difficult question to answer precisely, health experts have several guidelines that may help stop the spread. 

How Does The Flu Spread?

The flu is a viral respiratory illness that primarily spreads via close contact with an infected person. Infected flu patients expel germ-filled droplets when they cough, sneeze, or talk. When those droplets land in the mouth or nose of another person, that person is at risk of becoming infected. The droplets can also land on surfaces, such as doorknobs, TV remotes, or keyboards, which a healthy person can touch and then touch their mouth, eyes, or nose, thereby causing infection. 

You cannot always avoid these droplets when you are around someone with the flu. You can, however, take cautionary measures to prevent the spread of the virus. The Centers for Disease Control and Prevention (CDC) recommends the following tips to avoid spreading the flu:

• Cover your coughs and sneezes with a tissue and then throw that tissues away
• Clean and disinfect surfaces that may be contaminated (especially high-touch surfaces)
• Avoid close contact with sick people, and limit contact with others when you are sick
• Stay home for at least 24 hours after your fever subsides
• Avoid touching your nose, eyes, and mouth as much as possible
• Wash your hands regularly with soap and water. Use an alcohol-based hand sanitizer when you don’t have access to soap and water

How Long Does The Flu Last?

Infected with the flu? Well, it can last a few days or a couple weeks. More often than not, people who decided to get a flu shot will get over infection quicker than people who did not get vaccinated. Flu symptoms, such as body aches, fever, or chills, typically come on quickly and subside slowly. According to health experts, the average time between exposure to the virus and the appearance of symptoms is two days. 

Statistically, days two through four are the worst, regarding severity of symptoms. You will know that you are nearing the end of your flu when your fever is down and you no longer feel body aches. At that point, the virus is controlled, but coughing, runny nose, and fatigue can stick around for a little while after that. You may even experience some flu dizziness that can last for a couple days or weeks, depending on the cause. 

How Long Is The Flu Contagious?

Typically, you are most contagious during the first three days of sickness, according to the CDC. That said, you are likely contagious for a day before the onset of symptoms and several more once they subside. That means an infected person can spread the flu one day before they experience symptoms. You can spread it and not know it, especially if you did not know that the person you encountered was infected with the flu.

You are the most contagious when your symptoms peak, which is days two through four. It’s possible that you can continue to spread the virus until symptoms go away completely, though. Basically, you are no longer contagious once your symptoms are gone entirely. You can expedite your recovery through various alternative remedies or over-the-counter (OTC) flu medications. Just keep in mind that those OTCs that only lower fever will not help you get over your sickness faster or make you less contagious. They only make you more comfortable and able to deal with symptoms.

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The American Migraine Foundation states that many illnesses can cause migraines. A near 90% of people with chronic migraines have a chronic health condition. Sleep disorders, irritable bowel syndrome (IBS), depression, anxiety, and others are somehow related to migraines. If migraines result from a specific health condition, you must treat that health condition in order for the migraine, which results from said health condition, to go away. 

If your anxiety and depression is accompanied by a migraine, each condition may have an effect on the other. You must treat anxiety and depression in order to get rid of the migraine. The treatment of anxiety or depression may improve migraine symptoms, but it may not make migraines go away for good. Understanding how you can regain control of your overall health can help you both manage a chronic health condition and migraine frequency. Below, you’ll find separate health issues that commonly cause migraines. 

Depression And Anxiety

Mental health disorders, such as anxiety, depression, or bipolar disorder, tend to go hand in hand with migraines. Neurologists suggest that the health conditions that have the biggest overlap among all migraine patients are depression and anxiety. Treating those conditions may help you deal with the severity and frequency of migraines.

Sleep Disorders

If you have a rough night, or a couple nights, of sleep, you may experience brain fog, headache, or migraine. A recent review found that insomnia is the most common sleep disorder among people with migraine. However, restless leg syndrome, obstructive sleep apnea, and circadian rhythm disorders can cause migraines as well. Additionally, snoring and other sleep disturbances can also increase the risk of migraines.

Fibromyalgia

This article has established that several chronic disorders are linked to migraine development. Fibromyalgia, in particular, was found to affect between 22% and 40% of people with migraine. Fibromyalgia is a chronic pain condition that involves diffused muscle pain and tenderness at certain trigger points in the body. One analysis found that people experiencing migraine were 57% more likely to have migraine than people without migraine. 

Irritable Bowel Syndrome (IBS)

IBS is a functional disorder of the gastrointestinal tract. Symptoms include abdominal pain or discomfort, and the condition shares similar risk factors with migraine. Both IBS and migraine are more likely to affect women and to start before the age of 50. Various studies indicate that there is an elevated incidence of migraine or headache in people with IBS. People with migraines also have an increased risk of migraine. 

How To Take Control

If you experience symptoms of another chronic health condition in addition to migraine pain, take steps to address the health condition. This approach will help reduce migraine symptoms. You may need to speak with your healthcare professional to develop a plan of attack, or make simple lifestyle changes to reduce the severity or burden of your condition. Continue reading to learn several steps that may improve lifestyle and reduce migraine pain.

Follow A Consistent Lifestyle

Migraine brains don’t enjoy changes in daily routine or behaviors. Consistency is key because that repetition ensures your brain that everything is completely fine. Eat meals at the same time, go to bed and wake up at the same time, and exercise regularly. The brain will know what to expect in regards to eating, waking up, sleeping, and exercising when you have a consistent schedule.

Receive A Correct Diagnosis

Make sure that you get an accurate diagnosis if you have anxiety, depression, IBS, fibromyalgia, or sleep disorder that accompanies migraine headaches. Your healthcare professional will be able to discuss your health history, do a physical exam, and order lab tests or scans that may be necessary to determine a diagnosis. 

Maintain A Regular Sleep Schedule

For the health of your circadian rhythm, sleep experts recommend going to bed and waking up at the same time each day. Doing so can improve several aspects of your health, including reducing the risk of migraine symptoms. Migraines are very sensitive to change, be it weather, sleep cycle, or sickness. Keep consistent and you can avoid migraine problems. 

Avoid Potential Dietary Triggers

Not everyone has a migraine food trigger, but a lot of people do. Do your migraine symptoms worsen after you eat a certain type of food? If you notice a pattern, then avoid common food triggers to avoid migraines. Health experts advise migraine patients to minimize the intake of caffeine and sugar, in addition to processed foods, chemicals like MSG, and nitrites. 

After taking in all of that information, there is one thing left for us to tell you: make sure to live your life to the fullest. Take a holistic approach to manage migraines, instead of putting a microscope to every little thing that may worsen symptoms. Sure, you can take precautions, but make sure to live your life!

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