According to the National Library of Medicine, there are over 2,500 scientific articles published in PubMed on the effects of bentonite clay on bodily functions. Since olden times, humans have used clays, both internally and externally, to maintain overall health. While there are few scientific articles reviewing the beneficial effects of clays on the body, bentonite clay is an available exception. 

What Is Bentonite Clay?

Bentonite clay is one of the most powerful and effective clays for detoxification. It is composed primarily of montmorillonite, giving bentonite clay its remarkable molecular structure. Once you hydrate bentonite clay, it generates a strong electromagnetic charge. That allows the clay to attract and hold onto toxins, heavy metals, and other impurities. Similar to distilled water, bentonite clay has a pulling effect, drawing impurities with it as it passes through the body.

In a face mask, bentonite clay acts as a deep pore treatment, drawing out blackheads and absorbing excess sebum. Both of those actions help to calm inflammation associated with acne. After a bentonite clay mask, the skin feels tighter, cleaner, and purified. 

Bentonite clay may help improve many aspects of your health, from clearing up the skin to improving digestion and liver function. Continue reading to learn how bentonite clay benefits various aspects of your health. 

For The Skin

• Oil absorption: The clay’s absorbent powers help draw out excess oil, helping to reduce shine and make pores appear smaller. 
• Exfoliation: Bentonite clay helps to gently exfoliate the skin, promoting skin cell turnover, improving skin texture, and promoting a healthy glow.
• Detoxification: By absorbing oil and drawing debris from the skin, bentonite clay temporarily reduces the appearance of pores and refines skin texture. 
• Antibacterial: Bentonite clay’s antibacterial properties may be effective for combating acne and preventing certain skin infections. More research is necessary regarding this point, though. 
• Calming and healing: Bentonite clay may soothe irritated skin and reduce the appearance of rashes. It may also provide relief as an insecticide or ingredient in insect repellent. 

For Digestion

• Digestive relief: According to limited studies, bentonite clay may help relieve diarrhea and other minor digestive disorders. That makes bentonite clay a popular ingredient in colon cleaning products. In fact, that is why bentonite clay is in the Dherbs 10-day Colon Cleanse. A study from 2024 found that bentonite clay may help absorb and kill multidrug-resistant E. coli, due to the antibacterial properties. 
• Improved gut health: Bentonite clay’s ability to bind with and remove toxins may promote a more balanced, healthier gut environment. 
• Toxin removal: Bentonite clay binds to toxins in the digestive tract, which may potentially help the body eliminate them. Animal studies suggest that consuming bentonite clay may help detoxify the kidneys and liver, but it’s worth noting that human studies are lacking.

Other Benefits

• Weight loss: Preliminary animal studies suggest that bentonite clay can improve gut microbiota, and separate human data links gut microbiota to supporting weight loss. At this time, there is no direct evidence supporting that bentonite clay causes weight loss.
• Hair care: Bentonite clay is traditionally used to cleanse the scalp and remove buildup in Iran. By encouraging optimal scalp health, bentonite clay may promote hair growth, but there is no direct evidence that supports that claim. 
• Cancer: In laboratory studies, bentonite clay exhibited effects on cancer cells, but no evidence shows that it prevents or treats cancer in humans. For this reason, more research is needed. 
• Dental care: Bentonite clay, similar to activated charcoal, can serve as a natural tooth cleaner and whitener. 

How To Use Bentonite Clay

Bentonite clay is either available in liquid or powder form. You can apply it topically on the skin or consume it by mouth. To use bentonite clay on the skin: 

• Mix the bentonite clay powder with water to form a paste. Make sure not to use a metal bowl or utensil for mixing, or else it will neutralize the clay’s negative charge, making it ineffective for attracting positively charged toxins. 
• Apply the bentonite clay paste to clean, dry skin. Do not apply the clay to sensitive areas, such as the eyes or genitals. 
• Leave the clay on the skin for 10 to 20 minutes and then rinse off with warm water. Pat the skin dry and follow up with a moisturizer to prevent the skin from drying out. 

When consumed orally, bentonite clay draws water into the intestines. That action may help relieve digestive problems, such as bloating or diarrhea. To ingest bentonite clay:

• Mix a half or full teaspoon of food-grade bentonite powder in a glass of filtered water. Stir well to combine. 
• Drink the full glass of bentonite water on an empty stomach. Follow that up with another glass of filtered water. 
• And remember that bentonite clay should be taken with lots of water to avoid intestinal obstruction or constipation.

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Get ready for a bright, lightly sweet, and refreshing juice made from grapefruit, carrots, and ginger root. Grapefruit’s tangy citrus bite is beautifully balanced by the earthy sweetness of carrots. Ginger root provides a subtly spicy kick and a warmth that helps enhance digestion and immune function. This simple combination of ingredients offers valuable nutrients, especially vitamin C, beat-carotene, and anti-inflammatory compounds. All of those nutrients together make this juice invigorating and supportive to overall health and wellness.

Grapefruit provides several key nutrients that are vital to immune function, heart health, metabolism, and liver support. Grapefruit is very rich in vitamin C, which encourages white blood cell production and collagen formation. Regarding heart health, the potassium in grapefruit helps regulate blood pressure, while the flavonoids work to reduce inflammation and enhance blood vessel function. Grapefruit also contains naringenin, which may reduce liver fat, aid detoxification pathways, and improve insulin sensitivity and glucose metabolism.

Carrots, much like grapefruit, work to support immune function, heart health, skin health, and gut health. They are naturally rich in beta-carotene, which converts to vitamin A in the body. Vitamin A is essential for night vision and maintaining healthy mucosal barriers. Finally, ginger contains key antioxidant compounds, including gingerol, shogaol, and zingerone. Researchers believe these compounds inhibit inflammatory pathways, helping to reduce muscle soreness and joint pain. They may also improve insulin sensitivity, improve gut motility, and encourage better circulation.

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We are going to let you in on a little secret: you do not need a gym membership to be physically active. There are multi-joint movements, such as squats and deadlifts, that work multiple muscle groups simultaneously. In fitness, these are known as compound exercises, which help burn fat and build muscle more efficiently. You can do these exercises with weight, or you can use your bodyweight. 

Bodyweight moves are quite versatile and you can do them almost anywhere. Do them in your hotel room on vacation, in a small apartment, or in your living room. Bodyweight compound exercises are also accessible and efficient, working as many muscles as possible in each move. 

Before we detail the following compound exercises, we want to let you know that this is not a workout routine or plan. You probably should not do all of these exercises in one routine. It would be better to choose two or three moves that target your upper body and another two to three that target your lower body. If you really want to get after it, you can do more than that, but start slow and build intensity from there. 

Reverse Lunge With Knee Drive

Get ready to activate your glutes, quads, and core with this compound exercise! Begin by standing up from your feet hip-distance apart. Take a controlled lunge, or large step, back with your left foot. As you lunge back with your left foot, drive your left arm in front of you (almost as if taking a running stride) to help maintain balance. Bend your right knee until your right thigh is parallel to the floor and your left knee is nearly touching the floor. From this position, Engage your right glute and quads to drive up and continue past the starting position to bring your left knee up as high as it will go. That is one rep. Complete a total of reps per side. You can rest for a minute or two between sets if you want to do multiple sets.

Air Squat

An air squat, or bodyweight squat, is a great way to engage your glutes, quads, hamstrings, and calves. Basically, it is a great lower-body exercise. Stand up straight with your feet slightly wider than your shoulders. Keep your feet parallel and turn your toes outward just a little. Bend your knees, sinking your hips back as if to sit down in a chair. Keep your weight back in your heels until you enter a low squat. Drive through your heels, engaging your glutes to return to the starting position. Complete three sets of 10 squats. 

Band-Assisted Pull-Up

For this exercise, you will need a pull-up bar and a resistance band. Secure a large resistance band around a pull-up bar. A band with more resistance will provide more assistance/momentum to pull yourself up. Stand on a stable object and step safely into the resistance band after grabbing the pull-up bar. With a neutral spine, engage your core and back to pull yourself up. The band will provide you with momentum to lift up. Lower down carefully to complete one rep. Complete a total of three sets of eight to 10 reps. 

Burpee

Doesn’t everyone love a good burpee? It’s a full-body exercise that helps to enhance both muscle and cardiovascular strength. Stand up straight and lower down into a crouching squat. Place your hands on the floor and jump your feet back to enter a high plank position. Complete one basic push-up (if you have the strength) before jumping your feet outside your hands to enter a low squat. Drive through your heels, engaging your glutes to explode into a jump, raising your arms overhead in the process. Land with bent knees for a softer landing. Since burpees are challenging, begin with three sets of four to six reps, and you can increase the number of reps per set as you see fit.

Basic Push-Up

Begin in a high plank position with your hands directly under your shoulders and back flat. Square your hips and engage your core to maintain stability. Take a deep breath in and bend your elbows as you exhale, lowering your chest to the ground. Once your shoulders are in line with your elbows, engage your chest and shoulders to push back up to the starting position. If that is too difficult, do this exercise with your knees on the floor. Complete three sets of eight to 10 reps. 

Single-Leg Bridge

Lie flat on your back, bend your knees, and place your feet flat on the ground about six inches or so from your buttocks. Place your arms flat on the ground for stability as you raise your right leg toward the ceiling. Press your left heel into the floor and engage your glutes to lift your pelvis off the ground, maintaining a stiff bridge position with your body. Slowly lower yourself back down to the ground to complete one rep. Complete a total of three sets of 10 reps per side. If the single-leg bridge is too difficult, keep both feet on the floor to do a regular bridge.

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Let’s talk about soup, ba-bay. Let’s talk about how delicious it-can-be. Soup is essentially comfort in a bowl, and the ingredients you include can either enhance comfort or make it slightly refreshing, for example, if you make a chilled gazpacho. Although zucchini is a type of summer squash, it is typically available year round. The great thing about zucchini is that it is low in calories and rich in nutrients, so you get a lot of bang for your bite!

Zucchini is naturally rich in vitamin A, manganese, potassium, folate, copper, magnesium, vitamin C, phosphorus, fiber, thiamine, and vitamin B6. It may also provide small amounts of several B vitamins, calcium, zinc, and iron. Interestingly enough, raw zucchini provides a similar nutritional profile as cooked zucchini, only with less vitamin A and more vitamin C. But zucchini is not the only standout ingredient in this soup. The following ingredients are equally as important:

• Fresh basil: This is an absolute must! Not only is basil aromatic and robust in flavor, but it also helps color this soup a beautiful green hue. You should not substitute it with dried basil!
• Onion and garlic: First of all, you should always add onion and garlic to most meals. They enhance the flavor of the soup, adding a sweet and savory essence to the soup. It’s possible for people to be allergic, so we understand if you cannot eat them, but we do not recommend omitting either of these ingredients, as they provide flavor and valuable phytonutrients.
• Lemon juice: Fresh is best, people! Adding the juice of half a lemon not only brings necessary acid to this soup, but also makes it a bit brighter and more refreshing. Just make sure to add it at the end of the cooking process to prevent it from cooking out.
• Broth: You cannot have this soup without broth, but make sure to get either low-sodium or unsalted vegetable broth. Regular vegetable broth can contain a lot of sodium per serving, so make sure you read the labels!

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Think about how often your yoga mat touches the floor, especially if that floor is in a public yoga studio. Now think about all of the sweat, oils, and bacteria that accumulate on the mat during your yoga session. It’s safe to say that your yoga mat needs to be cleaned regularly, but does that happen? We are not here to judge; rather, we are here to provide a natural cleaner that helps remove all of that dirt and grime. 

What Is A DIY Yoga Mat Cleaner?

Think of this as a general cleaning spray, only without all of the harsh chemicals. This homemade solution contains vinegar or witch hazel, and essential oils, all of which help to remove sweat, germs, dirt, and oils from your yoga mat. That helps make your mat not only cleaner, but wonderfully scented. 

Using a DIY yoga mat cleaner also helps save you money and reduces waste. Not to mention, it gives you control over what touches your skin. Plus, making your own cleaner can feel both rewarding and creative, almost as if crafting your own wellness ritual. Keeping your yoga mat clean can help avoid skin irritation, in addition to the following benefits: 

• Helping prevent breakouts and skin rashes
• Removing odors caused by sweat
• Keeping the yoga mat free of bacteria and germs
• Extending the yoga mat’s life
• Enhancing the overall yoga experience 

Why Use Vinegar?

Vinegar is a staple household ingredient that is highly useful when it comes to cleaning certain items and surfaces. Regarding cleaning, vinegar’s most useful asset is its acidity. It is mild enough not to damage fabrics and surfaces, while being strong enough to get rid of stubborn stains and deposits. It can have a pH as low as 2.2 to 10 times as acidic as the average soft drink. 

One of the advantages of vinegar is that it exhibits antimicrobial activity. Some highly evolved bacteria can survive in acidic environments, but most find it difficult to thrive and replicate in these conditions. According to research, cleaning with vinegar can kill a range of pathogens, including E. coli. It has also proven to be an effective cleaning agent for dentures or a disinfectant for fruits and vegetables. 

What About Witch Hazel?

Yet another medicine cabinet hero! Witch hazel is typically for beauty applications, but it can be a powerful addition to your natural cleaning arsenal. Witch hazel is typically used as an astringent to help clean minor cuts or soothe bug bites. The astringent and antibacterial properties make it a fantastic cleaning agent. It is great for light cleaning tasks, especially when you want to avoid harsh chemicals. 

Not only can witch hazel improve your at-home cleaning game, but it can also help neutralize odors. Just keep in mind that witch hazel is not an approved disinfectant by the Environmental Protection Agency (EPA). You should not rely on witch hazel to eliminate viruses or bacteria; rather, use it as a complementary cleaner for light tasks. 

DIY Yoga Mat Cleaner

Ingredients:

• 1 cup distilled water
• 1/2 cup distilled white vinegar or witch hazel (whichever you prefer)
• 10 drops tea tree oil
• 10 drops lavender essential oil

Instructions:

• Pour the distilled water into a spray bottle and then add the vinegar or witch hazel. 
• Drop in the essential oils and then screw on the top. Shake gently before each use to thoroughly mix up the ingredients. 
• To use, lightly spray on your yoga mat and wipe with a soft cloth.

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Rheumatoid arthritis (RA) is a chronic condition that causes inflammation, swelling, and irritation in the joints. It can also cause problems in other body parts, including the eyes, skin, heart, lungs, and blood vessels. RA occurs when the immune system mistakenly attacks the body’s tissues. 

RA differs from osteoarthritis, a more common condition that causes damage to joints from overuse. People living with RA can experience difficulty with everyday chores, such as opening a refrigerator or cleaning a counter. Sometimes, pain can strike when you least expect it, even with assisted devices that are designed to eliminate pain. 

In order to offer some relief for people with RA, we’ve compiled a list of hacks that are designed to provide relief for RA hand pain. If these hacks do not help your situation, though, you may need to see a specialist or therapist for rehabilitation. 

Try An Apron As A Tool Belt

Doing minor work around the house? Spending a couple hours cleaning? Try using an apron as a tool belt. It can hold a hammer and nails or a spray bottle and paper towels. Place these items in the apron so that you don’t have to fatigue your fingers and wrists. The items will be at the ready in the pockets of the apron. This helps keep your hands pain-free until you are ready to complete the tasks at hand. 

Try Cuticle Scissors For Opening Packages

There are a lot of tiny packets, such as mustard, ketchup, soy sauce, and other condiments, that can be very difficult (and painful) to open. Some people with RA keep a dedicated pair of cuticle scissors on their person for this reason! If you get scissors, make sure to get a pair with a larger, padded grip. 

Use A Potholder While Ironing Clothes

Although an iron isn’t the heaviest of objects, it can be taxing on the wrists with repeated use. It is better to slide the iron as much as possible to avoid lifting it up and putting it back down. What do you do when you have to adjust the item you are ironing? Keep a potholder on the ironing board and slide the iron right onto it until you are ready to slide it back onto the garment. Additionally, consider doing a task like ironing during a time of day when your hands are less likely to hurt.

Use A Kitchen Sponge For Stability

Whipping up a batch of banana bread or pancake batter? It can be very difficult to grip the mixing bowl with one hand while stirring the ingredients with the other. Try placing a damp sponge under the bowl to keep it in place without using your hand to support it. A damp cloth is equally as effective if you do not have a spare sponge. If you have a little extra spending money, consider investing in a stand mixer, which does most of the work for you. 

Stick A Tennis Ball On Your Toothbrush

If you do not have a specially made grip for your toothbrush, no need to fret. You can slice open a tennis ball and insert the handle end inside. That will give you a larger surface area to grip the toothbrush while brushing your teeth. You can also try to wrap the handle in rubber bands to make it easier to grip. The Arthritis Foundation commonly recommends people with RA to buy toothbrushes that come with larger handles. 

Use Headbands To Pull Things Closed

Pulling things with your forearms, instead of your fingers, is much easier on your joints. Wrap headbands with Velcro closures around the refrigerator and oven doors to close them easily. Loop your arm into the headband and pull the door closed when ready. This exact concept applies to any item that you have to grip to close, such as kitchen drawers, a purse zipper, or cabinets below the sink. If there is a handle, you can attach a strap to make it easier to close.

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When you want to be healthy and consume a lot of different fruits and vegetables in one meal, turn to old faithful: the reliable smoothie. You can create beautiful and harmonious flavors by blending different fruits and vegetables together. Sometimes, the smoothie can be sneakily healthy. How is that possible? You add fruits that are packed with antioxidants and vital nutrients to complement the vitamins and minerals in leafy greens.

The smoothie is green because it contains spinach. Like any other leafy green, spinach controls the color of the smoothie. Similarly, beets turn a smoothie red and blueberries turn a smoothie blue. The dark pigments, which are antioxidant compounds that benefit cellular health, in these ingredients are to blame. To blame or to thank? We will let you be the judge of that.

This green smoothie contains bananas, pineapple, and grapefruit. Before you add the banana and pineapple to the blender, you’ll want to peel them and roughly dice them. Scatter them across a baking sheet lined with parchment paper and place in the freezer overnight. Make sure that the fruit pieces are in a single layer to avoid clumping. If you do not want to freeze the fruit, you can use fresh fruit and add ice until the smoothie reaches your desired consistency.

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People who suffer from psoriasis tend to experience more symptoms and flare-ups during fall and winter. In addition to the stress people experience during the holidays, the colder temperatures and reduced daylight hours tend to trigger psoriasis symptoms. In fact, in a survey conducted by the National Psoriasis Foundation (NPF), 4 out of 10 people with psoriasis explained that they experienced more symptoms during the winter.

Psoriasis 101

Psoriasis is a condition that causes irregular immune function and involves a series of different symptoms. It’s best to consult a dermatologist to figure out the necessary steps to manage the condition, but each person deals with it in their own way. Some people only experience minor symptoms, while others develop a series of patches and deal with regular flare-ups. For the most part, though, people with psoriasis can experience a combination of the following symptoms:

• Irritated or sensitive skin
• Inflammation of skin and joints
• Itching, burning, stinging, or painful sensation in affected areas
• Overdevelopment of skin cells (resulting in plaques)
• Joint pain (for people who have psoriatic arthritis)

The colder weather and holiday stress doesn’t mean that you have to suffer through flare-ups and frustrating symptoms. You can help manage symptoms and naturally improve the condition with the following tips. 

Add Moisture To The Air

In addition to the dry air outside, indoor air is often very dry as a result of heating. This can irritate sensitive skin and worsen flaking or itching. According to Mayo Clinic, the humidity in your home should be between 30 and 50 percent. One of the best ways to add more moisture to the air is by using a humidifier. Although it’s an expensive option, it’s best to incorporate a central humidifier to your home’s air-conditioning system. A portable humidifier in the bedroom or living room is the next best option. 

Try Light Therapy

It’s possible to receive a prescription from your health care provider for UV light therapy treatment. This can be beneficial during the winter months because there is less daylight. Exposing the skin to ultraviolet B (UVB) light on a regular basis may be an effective treatment for psoriasis. According to studies, UVB light exists in natural sunlight and it helps to penetrate the skin, slowing down the rapid growth of skin cells. It’s possible that other types of light therapy exist, but they may increase the risk of skin cancer. 

Avoid Wearing Wool

When it’s cold outside, staying warm is of the utmost importance. Naturally, many people opt for wool clothing items because it keeps the body incredibly warm. Wool is also itchy and it can be especially irritating for people with psoriasis or sensitive skin. If you already have symptoms, wearing wool may only increase their severity. If you absolutely have to wear your favorite wool sweater, it’s best to do so over cotton or silk undergarments that don’t allow itchy fibers to irritate the skin. It’s also best to wear breathable clothing because bundling up and overheating may lead to chafed skin that increases the risk of flare-ups.

Take Shorter Showers And Baths

Standing in a steamy shower or soaking in a hot bath is magical when it’s cold outside. Spending a lot of time in hot water, however, can easily dry out the skin. Taking a shower or bath helps you get clean, but it also strips the skin of its natural oils. You can help minimize flare-ups and prevent symptoms by only taking one shower or bath per day. Keep it short as well, only spending five minutes or so in the shower and no more than 15 minutes in a bath. If you do take a bath, it’s best to use lukewarm water and mix Epsom salt in to increase mineral absorption.

Avoid Trigger Foods

During the fall and winter months, it’s easy to abandon dietary rules and eat whatever’s in sight. Unfortunately, many of these temptations are often trigger foods that increase the risk of flare-ups. Common trigger foods include processed foods, gluten, high-fat dairy products, alcohol, and more. You can click here to learn more about trigger foods. Many indulgent holiday spreads tend to have these foods, so do your best to avoid them because consuming trigger foods during cold weather may result in severe symptoms or extreme irritation.

In addition to the above recommendations, resist the urge to scratch because that can worsen symptoms. The last thing you want is to accidentally open a lesion and develop an infection. 

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Unless you avoid all things new (and we wouldn’t blame you if you did), you are probably aware of RFK Jr.’s inverted food pyramid. Federal officials released the 2025-2030 Dietary Guidelines for Americans, emphasizing the importance of protein, whole grains, fruits, and vegetables. Is that a bad thing? It actually urges Americans to limit their intake of added sugars, explaining that “no amount’ is considered part of a healthy diet. 

The new nutrition guidelines also state that no meal should contain more than 10 grams of added sugar. Health officials are targeting highly- or ultra-processed foods and refined carbohydrates. They recommend consumers avoid packaged, prepared, or ready-to-eat foods because they contain excess sodium, added sugars, trans fats, and more. Additionally, health officials encourage Americans to “eat the right amount for you,” basing daily caloric intake on weight, height, age, sex, and level of physical activity. Portion sizes and proper hydration are just as integral to your health as what you eat. 

RFK Jr. states that his inverted pyramid acts as a guideline to help people return to the basics. He wants people to prioritize whole, nutrient-dense foods and reduce the intake of highly processed foods. This sounds great in theory, but there are a few issues with the new guidelines. We will explore what health experts think about the pyramid in this article.

Fear-mongering About Plant-Based Diets

It is no secret that plant-based diets have their health benefits. All you have to do is look at the supporting research. The new guidelines single out vegetarian and vegan diets as risky, exaggerating nutrient gaps without sufficient evidence. Yes, vegan and vegetarian diets have limited food options that contain some vital nutrients. There are fortified foods and supplements that can fill those gaps, though. In fact, supplementing key nutrients, such as vitamin B12, is an inexpensive and safe way to eat. The guidelines also ignore extensive research revealing the substantial health benefits of plant-based eating. If more people were plant-based, the country could save hundreds of billions of dollars in healthcare costs. 

Should You Consume More Full-Fat Dairy?

The new guidelines recommend three servings of full-fat dairy products (with no added sugars) per day. The guidelines state that “dairy is an excellent source of protein, vitamins, minerals, and healthy fats.” Health experts agree that one serving of full-fat dairy per day (about 1 to 1.5 ounces) is sufficient. There is not enough evidence to support the escalation of three servings per day. 

Plus, when you consider that roughly 65-70% of the world’s population is lactose intolerant, increasing dairy intake may not be the best idea. It’s also important to note that multiple servings of full-fat cheese can quickly exceed the recommended limits of daily saturated fat and sodium. Elevating cheese or full-fat dairy as a prominent health guideline may not benefit long-term health. 

Healthy Fats Are Encouraged

Healthy fats are vital for heart health, brain function, hormone production, and inflammation reduction. Additionally, they help the body absorb essential vitamins and keep you full for longer. Encouraging the consumption of healthy fats is not a bad thing, but you have to be careful where you get them. Prioritize foods that contain essential fatty acids, such as olive oil, avocado oil, walnuts, chia seeds, flax seeds, and other food sources. 

There are several contradictions about the consumption of healthy fats within the new guidelines, though. There is a numeric recommendation to limit saturated fat to 10% of your daily caloric intake. On the other hand, the guidelines emphasize meat and full-fat dairy consumption and varied portion sizes, so it is difficult to understand your limits in a real world diet setting. 

Not All Fruits And Vegetables Are Equal

The new guidelines encourage Americans to eat fruits and vegetables throughout the day, focusing on their whole forms. It is no secret that a diet rich in colorful fruits and vegetables can deliver valuable nutrients to the body. The suggestion is three servings of vegetables and two servings of fruit per day. 

While vegetables belong in any healthy diet, starchy vegetables (such as corn and potatoes) should be consumed in moderation. Additionally, fruits contain beneficial nutrients, but they can contain high levels of sugar, which will not benefit those with blood sugar issues. Berries are low-glycemic fruits and may be better than apples or bananas for people watching their blood sugar. 

The Best Advice For A Balanced Diet

Ideally, focus on simple, well-established dietary patterns that are supported by a large body of research. You don’t have to follow guidelines just because a guy said so. We believe it is best to focus on consuming a wide variety of plant-based foods, including fruits, vegetables, nuts, seeds, legumes, and whole grains. Be mindful about your portions, especially if you choose to consume animal-based foods, such as meats and dairy products. Should you choose to consume meat, make sure the beef is grass-fed/grass-finished, your poultry is free range and organic, and your fish is wild caught. Dairy should be organic as well. 

Don’t focus on hitting specific nutrients or rigid targets. Make your goal to build a balanced, flexible diet that you can maintain over time.

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Why are colds, flus, and other respiratory illnesses more common in colder months? People tend to stay indoors, which allows viruses to pass more easily from one person to another. The cold, dry air outside and warm indoor air with poor circulation may weaken the body’s resistance to these viruses.

You may strive to create a germ-free household, but this can prove difficult. That’s why health experts recommend that you set up a disinfecting routine. First, though, you have to understand the difference between cleaning, sanitizing, and disinfecting. The Centers for Disease Control and Prevention defines these terms as follows:

• Cleaning: A process that involves scrubbing a surface with water and soap, which helps remove most, not all, germs and grime from the surface. 
• Sanitizing: A process that uses a diluted bleach solution or sanitizing spray to remove germs from surfaces or objects. Always clean before you sanitize. 
• Disinfecting: A process that uses chemicals or a stronger bleach solution to clear the majority of germs from surfaces or objects. Again, always clean before you disinfect. 

Before you embark on your cleaning journey, identify the most high-touch surfaces in your home. Doorknobs, light switches, countertops, appliance handles, and faucets require frequent cleaning. It’s best to regularly wipe down countertops and other visibly dirty surfaces. 

Wash Linens And Bedding Regularly

Shedding skin cells and sweat is completely natural, whether you are walking around or sleeping. All that grime can build up on soft surfaces in your home, including your pillows, blankets, and bedsheets. Health experts encourage you to change and wash your sheets weekly to prevent bacterial build-up. When you launder your bedding and bed clothes, you can reduce the presence of dust mites or other allergens that can hide in bedding. Get a second or third set of sheets to swap them out more easily. 

Check And Change Your HVAC Filters

If you have a heating, ventilation and air conditioning (HVAC) system in your home, you have to change filters regularly to keep indoor air clean. Some smart thermostats will even remind you to change your filters, which is very helpful. Thicker air filters tend to last longer and trap more allergens or illness-causing particles. Regarding HVAC filters, most companies recommend the following:

• One-inch thick filters: change every 30-60 days. 
• Two-inch thick filters: change every three months.
• Four-inch thick filters: change every six months. 

Manage Humidity Levels

Humidity levels in the home can affect your risk of contracting a virus. According to a study from 2021, moderate humidity levels between 40-60% may reduce the risk of viral transmission. That helps make viruses less likely to survive in the air. Most home thermostats can detect or display indoor humidity levels. If the humidity level drops below 30%, you may want to invest in a humidifier, especially when cold and flu season is around the corner. Additionally, wash your hands and disinfect surfaces more frequently if humidity levels drop.

Declutter Every Night

Some people feel tremendous anxiety if they go to bed without cleaning up their mess. When you wake ups to a tidy room, bathroom, kitchen, and living room, some of that morning stress may not be there. You don’t have to deep clean your house every night, but a minimal cleaning session can go a long way in preparing your mind and body for bed. Put away loose items, wipe down countertops, do all the dishes (or put them in the dishwasher), and don’t leave cosmetics all over the bathroom counter. If all of that seems stressful, consider rounding everything up in a basket and placing that in one spot as a start. 

Revamp Your Entryway

If you walk into your house and don’t remove your shoes, you are tracking dirt and other germs inside. The entryway, be it grand or small, is a place to shed your outside self before fully entering the home. Maybe you toss your jacket somewhere, fling your shoes, and discard your bag aimlessly. A tidy entryway can minimize clutter and help prevent germs from entering the home. Below, you’ll find a few tips to help keep your entryway clean:

• Take off your shoes once you enter your home.
• Use a basket or other receptacle to collect things that don’t belong in the entryway. Empty it regularly.
• Create a designated spot for outdoor footwear, for example, a shoe rack.
• Organize your cleaning supplies, such as disinfectant spray and wipes, and keep them on a nearby shelf near the entryway.
• Install a light to ensure proper lighting in your entryway. This can make it easier to spot dirt or grime when cleaning.

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