Health experts estimate that there are 40 million adults over the age of 18 that have some sort of anxiety disorder. In fact, anxiety disorders are among the most common mental health conditions in the United States. If you experience mild anxiety that does not require treatment, you may benefit from alternative treatments. With your doctor’s approval, you may use such treatments to enhance traditional treatment, such as anti-anxiety medication or talk therapy. 

The purpose of alternative treatments is to relieve anxiety symptoms and improve overall health without adding unnecessary side effects. While alternative therapies may help reduce anxiety, they may not work instantaneously. You may need to practice them for several weeks to see results. For example, if you are having a severe bout of anxiety, an alternative therapy may not be enough on its own. Continue reading to learn more about alternative treatments that may help reduce anxiety.

Eat A Balanced Diet

According to a 2021 study, following eating patterns that align with dietary recommendations and nutrient requirements may help prevent and treat depression and anxiety. The field of nutritional psychiatry explores the relationship between nutrition, mental health, and mental function. In order to avoid anxiety symptoms, experts suggest that you:

• Eat regular meals, as that can help you avoid low blood sugar, which can produce anxiety symptoms.
• Avoid smoking because nicotine can elevate blood pressure and heart rate, mimicking symptoms of anxiety.
• Eat a well-balanced diet that is rich in fruits, vegetables, nuts, seeds, healthy fats, whole grains, and lean meats. 
• Drink more water to avoid dehydration, as properly hydrated people have a lower risk of stress. 
• Avoid drinking soda to reduce your intake of caffeine and sugar, two ingredients that can contribute to anxiety.
• Avoid foods that are high in sugar because a sugar rush can trigger a panic attack.

Get Plenty Of Sleep

A 2019 study found that sleep can calm and reset an anxious brain. Sleep experts encourage people to get between six to eight hours of quality sleep every night. If you have trouble sleeping, you may benefit from:

• Exposing yourself to bright sunlight early in the morning and reducing blue light exposure in the evening, especially bright screens within an hour or two of bedtime.
• Going to sleep and waking up at the same time every day.
• Getting regular exercise, as physical activity can help burn off energy.
• Taking short naps (15 to 20 minutes) in the early afternoon to avoid sleep troubles at bedtime. 
• Spending more time outside during the day to expose yourself to natural light. 
• Making sure your bedroom is dark, cool, and comfortable.

Avoid Alcohol And Nicotine

People with anxiety often use alcohol and nicotine to relieve symptoms. Unfortunately, that relief is only temporary. Alcohol and nicotine can both worsen symptoms of anxiety and make them occur more frequently. A 2019 study involving teenagers found that the use of alcohol and nicotine increased the risk of mental health conditions. The group that used alcohol and nicotine were in more distress than those who did not. 

Ease Up On The Caffeine

That morning cup of Joe may put a little pep in your step, but having too much caffeine can give you unnecessary jitters. Too much caffeine in your system can decrease your ability to handle anxiety well. According to a 2017 research review, some people can experience anxiety from consuming caffeine in amounts as low as 200 milligrams per day. That equates to about two cups of coffee. Regarding the review, most of the studies involved people under psychiatric treatment, or people with an existing anxiety disorder. 

Practice Relaxation Techniques

Relaxation techniques can be very effective for reducing anxiety. Meditation, yoga, and breathing exercises are just a few techniques that can help you relax the mind and body. Meditation, for example, doesn’t change the world around you; rather, it just changes the way you respond to it. Studies suggest that mediation can help reduce anxiety and improve overall sleep. It changes the brain and body, improving many aspects of physical and mental health. Breathing techniques can be extremely useful, as they can teach you to control your breathing, which can prevent hyperventilating during an anxiety event. 

If your goal is to feel better, consider incorporating these practices into your anxiety treatment plan. They may come in handy when experiencing intense bouts of anxiety.

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Nearly 50% of the American adult population has high blood pressure (hypertension). High blood pressure is defined by a systolic reading of 130 mmHg or greater and a diastolic reading of 80 mmHg or greater. Nearly 45% of adults with uncontrolled high blood pressure have a reading of 140/90 mmHg or higher. That includes nearly 37 million U.S. adults. Additionally, about 34 million adults who should be taking medication (due to hypertension guidelines) may need a prescription or fill a prescription to start taking medication. 

The fact of the matter is that a lot of people have high blood pressure and do not know about it. That is either because they do not go to annual check-ups, or they do not monitor blood pressure at home. At-home blood pressure monitoring is easy to do, but there are many small things that can affect readings. In this article, we cover what you need to know about how to take your blood pressure at home, and how to avoid common mistakes people regularly make.

Common Mistakes

If your blood pressure reading is inaccurate, even by as little as 5 mmHg, you may not be able to effectively manage blood pressure. Essentially, you run the risk of either being prescribed medication you do not need or leaving hypertension untreated. Common mistakes you should avoid include:

• Taking your blood pressure over your clothes
• Taking readings after drinking, smoking, or eating
• Using the wrong size cuff or putting it on incorrectly
• Putting your arm in the wrong position
• Talking during the measurement
• Forgetting to rest and relax before taking blood pressure
• Crossing your legs or having poor posture
• Moving around during the reading
• Taking only one reading
• Failing to empty your bladder before taking a reading

Why Accurate Home Readings Matter

Health experts refer to high blood pressure as the silent killer because it doesn’t cause symptoms. Unless you consistently monitor it, you may not realize your blood pressure is high. Taking your blood pressure at home can help you take steps to keep it under control. The numbers you see may encourage you to exercise regularly, get more sleep, limit alcohol intake, and make smarter, heart-healthy food choices. 

Believe it or not, the readings you take at home are likelier more accurate than when a healthcare provider takes them. That is especially true if you have white coat syndrome, which causes blood pressure to go up each time you step into a doctor’s office or see a healthcare provider. It is usually caused by stress or anxiety during a medical appointment. 

Most people only check their blood pressure once per year at annual check-ups. Tracking it at home can give you a more accurate picture of your heath. The more readings you have, the more likely you are to know what your blood pressure actually is. 

Choosing the Right Monitor And Cuff Size

If you want to have an accurate blood pressure reading, you have to make sure that your monitor and cuff are appropriate for you. Your cuff should fit because if it is too large or too small, the readings will be off. When you select your monitor, look for an automatic, cuff-style, upper arm monitor that fits over the bicep. Finger monitors and wrist cuffs do not yield readings that are as accurate. 

Before you purchase a monitor and cuff, make sure to check the Validated Device Listing. It should be validated in that database. Additionally, pregnant people need to ensure that a device is specifically validated for use during pregnancy. 

Finally, measure your user arm and choose a monitor that comes with the correct cuff size. Once you have your monitor, you should take it to your next appointment with your healthcare provider. They can observe whether you are using it correctly or not, as that will help you get the most accurate readings.

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There is no shortage of stressors in today’s day and age. That includes everything from political news segments and social media clips to environmental pollutants and foods and drinks. As a result, the body’s primary stress hormone, cortisol, has become a hot topic of discussion in the health world. 

Cortisol plays a vital role in helping the body respond to stress, but chronic levels increase the risk of weight gain, high blood pressure, and insulin resistance. You can bring cortisol levels down through stress management techniques, such as deep breathing, meditation, and gentle exercise, but eating the wrong foods can cause cortisol levels to rise. Stay away from the following foods and drinks because they may trigger cortisol release. 

Refined Grains

Refined grains, just like other carbs, can spike blood sugar, which can potentially raise cortisol levels. These grains have been processed to remove fiber, which the body uses to lower cortisol levels, in addition to improving digestion and heart health. Some examples of refined grains include white rice, cereals, white bread, pasta, and pastries. Control the cortisol response with those foods by switching to their whole grain counterparts, which contain fiber.

High-Calorie Meals

Nutritional guidelines are based on a 2,000-calorie per day diet, but people can easily exceed that many calories in a day, especially if they eat out. A small 2023 study found that participants who consumed a 2,000-calorie meal  within 15 minutes showed significant increases in cortisol. Researchers attributed that response to the strain of processing such a large amount of calories in a short period of time. Most people typically do not mimic that scenario, but it does caution people to be more mindful about portion sizes and how quickly they eat. 

Fatty Foods

These foods are popular in the Standard American Diet. We are talking about red meat, fried foods, and full-fat dairy, all of which have been linked to increased cortisol levels. Eating large amounts of these foods may also increase inflammation in the body. Over time, chronic inflammation can interfere with the body’s stress response, leading to cortisol spikes and unnecessary stress. 

Caffeine

This is the most common drug that people are addicted to, and they drink it at all hours of the day. Be it a double shot of espresso in the morning or an energy drink after lunch, caffeine provides you with both a jolt of energy and a cortisol surge. Caffeine blocks receptors for adenosine, the “fatigue molecule in the brain, making you feel more alert. It also triggers the release of excitatory hormones, such as cortisol and adrenaline. A 2025 study on the cortisol response from beverages containing caffeine found that coffee had the most significant impact. It actually increased cortisol by up to 50% above baseline levels. Energy drinks and soda followed with a 30% increase, while tea had the lowest impact of a 20% increase. 

Juice

Natural sugars are not nearly as bad as added sugars, but research suggests that there is a sugar-cortisol response in concentrated amounts of natural sugar. A small study from 2020 found significant cortisol responses to people who drank 200 milliliters (6.8 fluid ounces) of grape juice. A quick note about grape juice: it typically contains a higher percentage of natural sugars compared to other juices. 

Ultra Processed Foods

Chips, deli meat, soda, packaged sweets, and soda fall into the category of ultra-processed foods. These foods tend to contain high levels of added sugar, sodium, additives, and preservatives, which may elevate cortisol levels. Ultra-processed foods can also increase inflammation and spike blood sugar, both of which put stress on the body. Some research indicates that people who eat more ultra-processed foods tend to have higher stress levels. 

Alcohol

Wine, beer, and hard liquor are famous for triggering cortisol production. In fact, studies show that having a single drink per day is enough to increase cortisol levels. That effect is even more pronounced in binge drinking, which is defined by having five drinks for men or four for women within two hours. That is because the liver has to work overtime to break down alcohol, putting stress on the body and triggering the release of cortisol.

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We are a little over a week into 2026 and many people have already begun their Dry January journey, a month of abstaining from alcohol. There are many reasons that draw people to participating in this yearly event. It’s possible that the body is in desperate need of a break after a week of spiked eggnog and celebratory bubbles. It’s also possible that concerns are more serious.

According to research and surveys, alcohol has become more of a problem in society since the COVID-19 pandemic. Drinking to excess, including binge drinking, increased by 21% in the United States during the pandemic. Researchers project that a one-year increase in alcohol consumption will cause 8,000 deaths from alcohol-related liver disease. 

It makes sense that people resorted to alcohol during the pandemic, which was full of uncertainty. Alcohol hits the neurochemical pathways in the brain to release endorphins that make you feel good. Many researchers state that sitting down with an alcoholic beverage provides a temporary sense of ease and comfort, making it a popular go-to for people to unwind. 

Why Do People Do Dry January

January marks the start of a new year, a fresh start to wipe the slate clean. The culture has programmed everyone into thinking that it is a time to break habits that no longer support your health. If you are concerned about your use of alcohol, the New Year may be the fresh start you need. You can join the masses who participate in Dry January, especially if you notice that your drinking habits have increased. Drinking more than seven alcoholic beverages per week can lead to a slew of health issues, so a month-long break may kickstart your efforts into changing up your beverage intake. Come February, you may find that alcohol doesn’t have the same place in your life as it did previously. 

You May Reduce Bloating And Lose Weight

Depending on how much you drank prior to Dry January, you may or may not lose a few pounds this month. Boozy beverages add empty calories to your diet, meaning they don’t fill you up the same way food calories do. Because of that, you can either keep drinking, or you increase your consumption of unhealthy foods, which leads to a caloric surplus. A lot of people also feel bloated as a result of drinking alcoholic beverages, especially from beer. Research states that chronic alcohol use can inflame the gastrointestinal tract, which can wreak havoc on the body. 

You May Sleep Better

A popular reason for drinking alcohol is to help relax the body and fall asleep. The reality is that while alcohol may put you to sleep, the sleep you get after drinking isn’t the best. You often wake up more frequently during the night and cannot get sufficient deep sleep. A small study found that drinking alcohol caused decreased sleep time and sleep efficiency. Dry January may benefit your sleep and energy levels, helping you feel more clear-headed and motivated. With that extra energy, you may have more energy for other activities, such as working out. 

You’ll Save Money

It is very easy to spend too much money when you hit the bars with friends. Shelling out $10 to $16 for a craft cocktail or pour of wine can put a serious dent in your wallet. Even if you don’t go out all the time, buying alcohol from the store several times a week can also add up. When you take a month off, you’ll notice that your bank account doesn’t decrease as rapidly. Realizing that may cause you to change your drinking habits once Dry January comes to a close. 

Your May Enhance Immune Function

A 2015 study found that healthy people who had an episode of binge drinking experienced a reduction in disease-fighting immune cells. Being intoxicated can suppress immune function, which makes you more vulnerable to pathogens. Chronic drinking, on the other hand, can increase your risk of inflammatory reactions throughout the body. Even one night of heavy drinking can impair your body’s ability to fight off infections for 24 hours. All that is to say that abstaining from alcohol may improve your body’s defense against viruses, bacteria, and pathogens. 

You’ll Have A New Relationship With Alcohol

When you hit the pause button on alcohol, you may realize that you don’t have to drink every day, or even at all. Learning that you don’t need alcohol in your life can be a valuable lesson for many people. Maybe you thought you needed alcohol to fall asleep, but you found that you slept better without it. The main thing is to analyze how you feel and assess the pros/cons of Dry January. It is very common that people view alcohol in a different light and have a more positive relationship moving forward. 

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Do you ever feel like the winter just slows you down? You wouldn’t be the first person to answer “yes” to that question. During the winter months, when daylight hours are reduced and temperatures are cold, it is common to feel more tired. Mental health experts estimate that about 5% of people meet the criteria for seasonal affective disorder (SAD). 

What Is Seasonal Affective Disorder (SAD)?

This type of depression is related to changes in seasons. SAD typically begins around the same time every year, if the person has it. Most people with SAD start to feel symptoms in the fall and continue to experience them through the winter months. SAD drains you of energy and can cause moodiness, sluggishness, or general sadness. It is possible to reduce symptoms of SAD via light therapy, which aims to counteract the lack of sunlight during the winter. Although this therapy can help reduce symptoms, so can several diet tips. Learn about specific food choices that may improve symptoms of SAD. 

Reach For Foods Rich In Omega-3s

It is never a bad idea to include more omega-3 fatty acids, or omega-3s, in your diet. They are beneficial for brain health, as they encourage serotonin production. Omega-3s may also aid heart function and inflammation reduction. Some research indicates that omega-3s may reduce symptoms of depression. A meta-analysis from 2019 showed that omega-3 supplementation with at least 60% eicosapentaenoic acid (EPA) at doses of one gram or less helped reduce symptoms of depression. Omega-3 rich foods include walnuts, flax seeds, chia seeds, avocados, fatty fish, and more. 

Embrace Prebiotics

People like to focus on probiotics, which are incredibly beneficial to gut flora, but prebiotics are equally as important for a healthy microbiome. Prebiotics work to feed probiotics, and studies show that they exhibit mood-enhancing effects. Some common prebiotic foods include:

• Leeks
• Apples
• Garlic
• Onions
• Asparagus
• Jerusalem artichokes (sunchokes)
• Flaxseed
• Bananas
• Legumes

Eat More Probiotics

There are trillions of microorganisms that make up the gut microbiome. According to research, this community of microbes has close ties to the brain via a network of nerves that travel through what is known as the gut-brain axis. This can play a large role in your overall mood, or mood disorders like depression. Registered dietitians agree that eating more probiotic-rich foods can help increase the amount of beneficial bacteria in the gut. Not only does this support immune function, but it also influences the production of neurotransmitters and reduces inflammation associated with depression.

Avoid Alcohol

Statistically, spending more time indoors can lead to increased alcohol consumption. It is best to limit your consumption, or completely avoid, alcohol if you want to boost your mood. Alcohol is a depressant that can interfere with gut health, sleep, and the absorptions of micronutrients. All of those things can have an effect on mood, and may lead to other health complications. A 2020 study identified a link between higher levels of alcohol consumption and an increased risk of depression. 

Spice Up With Saffron

If you have a little extra income to spare, you may want to splurge on some saffron, which is one of the most expensive spices. Research suggests that saffron offers mood-enhancing properties. In fact, saffron may have antidepressant effects, helping to alleviate symptoms of mild to moderate depression. Saffron also contains croci and safranal, which are active compounds that may influence serotonin levels in the brain. 

Prioritize Vitamin D

If you want to boost your mood this winter, don’t try to make it through without vitamin D. Sunlight is the primary source of vitamin D for the majority of people, but it can be difficult to get sufficient sunlight exposure in the darker winter months. Meeting your vitamin D needs through food alone can be challenging. You can focus on fortified foods with vitamin D, such as orange juice and almond milk, or fish like salmon and tuna. Vitamin D is also found in certain mushrooms, depending on how they are grown. Lastly, you can take a vitamin D supplement, but you may need to consult your doctor about the right dose.

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For a lot of people, the hype of the holidays can bring a lot of excitement, joy, and lots of nostalgia. For others, the holiday season can bring up past trauma, estranged relationships, and feelings of loneliness. Even if that isn’t the case, the holidays are like an emotional rollercoaster. You go from intense levels of holiday activities to very low energy, which can seem like peace, but the emotional result is often depression.

What Are The Post-Holiday Blues?

According to the National Alliance on Mental Illness (NAMI), the holiday blues are characterized by feelings of anxiety and stress that stem from a variety of reasons. A 2015 survey found that about 64% of people reported that they experienced the post-holiday blues. Financial stress, an inability to make it home for the holidays, and the emotional whirlwind of emotions after the holidays finish can all cause bouts of depression. Plus, seasonal depression is more common than you think, with about 14% of American adults experiencing the winter blues. 

If you are dealing with feelings of stress or depression, please understand that you are not alone. There are many ways to manage your symptoms and get the help you need. The post-holiday blues can affect people who may or may not be dealing with depression already. The following signs are common indicators of post-holiday blues:

• Activities are more difficult than normal
• Difficulty getting out of bed or struggling to make food
• Feeling more tired than usual
• Having trouble concentrating
• Losing interest in things that used to bring you joy

Don’t let the post-holiday blues control your life. Take action and manage your mental health, working through your feelings to start anew. We hope that the following tips help you beat the post-holiday blues. 

Get Out Of The House

Cut the atmosphere of being in a house that doesn’t have any holiday activities or aromas by getting out of your home. Even on a gray or snowy day, step outside to raise your energy levels. If it is really cold where you are, make sure to bundle up so as not to freeze. You can combine your outing by meeting a friend at a local coffee shop. Consider chatting with the cashier at the grocery store, the mail carrier, or even the gas station attendant. Getting out of your house is a great way to interrupt the winter blues. 

Limit Your Alcohol Intake

Drinking and the holidays seem to be quite synonymous, especially during holiday celebrations. The intake of libations tends to continue long after the celebrations come to a close, though. Because alcohol is a depressant, it can only enhance feelings of sadness, especially if you are alone. Drinking to excess can affect your mood and amplify any negative feelings, even if you push them down deep. Avoid alcohol if you can and consider doing something productive, like taking down decorations, getting rid of old clothes, or volunteer at a local shelter to help out those in need.

Talk To Someone Verbally

It’s easy to send a text, direct message, or email, but it means so much more when you communicate verbally. Think about someone that you enjoy being around or care about and call that person on the phone. Rather than complaining about your mood, ask them how they are doing. What was the best part of their holiday weekend, or where did they have the most fun? If you feel that someone may not answer their phone, you can send a text saying that you want to chat for a few minutes. 

Reread Greeting Cards

Greeting cards, or holiday cards, are not as common as they used to be, but people still send them and they can bring a smile to your face. We aren’t going to lie: some greeting cards are bland and boring. For every few bad greeting cards, you get a great one that you hopefully save. When the holidays are over, bust out the greeting cards to reread them and figure out which ones are your favorites. Don’t ruminate in your depression when you can easily brighten your spirits by reading words from a friend, family member, or loved one. 

Slide Out Of The Holidays

If you are going to sit on the couch and watch TV or do another activity, make sure that it is not holiday-related. It may not seem likely, but you can easily go down the rabbit hole of what you just lost. Take care of your mental health by taking your mind off the holidays and directing your gaze toward the new year. There are many things to do to wrap up the year! Consider getting a head start on your health goals, or start cleaning to have a neat and tidy home for New Year’s Day.

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For most people, the holiday season brings relatives, glorious feasts, and the inescapable spending. They also bring fun in the snow (location dependent), hot cocoa and pumpkin spice, and family outings. That all sounds incredible, except for the fact that it usually comes with holiday stress.

On top of the stress that surrounds the holidays, the change in weather and daylight savings tends to induce seasonal affective disorder. That isn’t the case for everyone, but seasonal depression is a very real thing. What do you do to fight the holiday stress, then? Read on to learn about five mindful tips to help manage holiday stress and actually enjoy this season. 

Travel Smart

Do you plan to visit friends and family over the holidays? Holiday travel is quite busy, which is stressful in and of itself. Since you are probably never going to run into the person sitting next to you on the airplane, engage in a little relaxation by pampering yourself. Consider some under eye gel pads to help depute the eyes and provide moisture during travel on a dry plane. Planning ahead is also a great travel tip to reduce stress. Create a packing list and do you packing ahead of time, visualizing the necessities to prevent overpacking. Lastly, pack some hand sanitizer to fight germs and a reusable water bottle to stay hydrated during your flight.

Gift Yourself A Pampering Experience

Don’t simply limit yourself to an under eye gel pad on the airplane and call it day on self-pampering. Treat yourself to a relaxing experience, such as a massage, facial, or day at the spa using their services. If you want to experiment with a new service, try out acupuncture or cupping, as both of these therapies can help you decompress and release toxins. Feeling a bit more daring? Book a fire and ice therapy and alternate between an ice bath and an infrared sauna to help reduce inflammation and boost your mood. 

Plan Ahead

Whether you want to adhere to your diet, stay on top of your work, or keep stress at bay during the holidays, planning ahead is crucial. Maintain a clear calendar with festivities/events you want to attend, but schedule time for self-care as well. Make a list of all the people you want to buy gifts for, or plan out gifts you want to make for specific people. Pick out what outfits you have in your closet that can work with upcoming occasions. Make a mental note when those outfits need to come out, or if you need to bring them on a holiday trip. 

Drink Mindfully

Holidays are synonymous with celebrations and libations. If you drink alcohol and plan to drink during holiday functions, prepare yourself properly. Make sure to imbibe slowly and don’t mix with sugary sodas or juices. Additionally, it’s best to take vitamins C and B to help the body get ahead of recovery. Drink electrolytes the following morning, or even the same night, to aid the breakdown of alcohol. That can help your liver detox as you sleep. 

Reflect On The Year

Take the time at the end of the year to pat yourself on the back. You made it through another year, which is quite an accomplishment. Look back and see all that you did. Write down the things you are most proud of having done, how you grew as a person and the people you want to thank. Next, think of things you want to manifest in the New Year. Set intentions and go forth with fire! Journaling, or making a gratitude journal, at the end of the year is a great practice. It may even help you release whatever’s been stressing you out this season!

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Navigating Thanksgiving can be quite a challenge, especially if you are trying to adhere to a diet or keep your weight in check. Thanksgiving does not have to sabotage your healthy journey or your weight. With a little knowhow, you can enjoy your annual favorites and make it out of Thanksgiving without entering a massive food coma. The only thing that should be stuffed on Thanksgiving is the turkey! In this article we’ll detail some thoughtful tips to help you stay as healthy as possible this Thanksgiving Day.

Eat Breakfast

It is very common for people to avoid eating until the big meal. The thought process is that saving up calories will be a smart play. Nutritionists suggest that eating a small, balanced meal in the morning can give you more control over your appetite. Begin the day with a fruit and vegetable smoothie, cup of chia pudding, bowl of oatmeal (not the packaged stuff), or a cup of overnight oats. Eating a fiber-rich meal with a variety of vitamins and minerals will actually help you control yourself at the Thanksgiving table. 

Lighten It Up

What we mean by this is that you should have some lighter food options at your Thanksgiving table. Whether you are hosting or attending, bring a couple dishes that contain far less fat, sugar, and calories than everything else. Try using salt-free chicken broth to baste the turkey or make the gravy. Experiment with fruit puree instead of oil in baked goods. You can also make a fall-themed roasted vegetable medley, salad, or root vegetable puree in place of mashed potatoes. 

Get Active

There is no need to go hard in the paint, but it is a great idea to move the body before the big meal. You will likely not want to move after, so burn off some energy and calories earlier in the day. Go on a long walk with family, engage in an at-home HIIT workout, or do a family yoga practice. Make fitness a family affair! You can even encourage everyone to go on a post-dinner stroll to help encourage healthier digestion. 

Skip Seconds

It is difficult, but we believe that you have the willpower to resist a second helping of food. Plan your plate accordingly and enjoy the food you selected. Save a little room for a piece of dessert you want and let that be the end of the meal. Choose the best selections at the buffet, not just a little of everything because it’s all there. Nutritionists state that roasted sweet potatoes, thin gravy, plain vegetables, and white turkey meat are your best lower-fat, lower-calorie options. Plus, you can always have another plate the next day when you reheat leftovers. 

Go Easy With Alcohol

It can be easy to overindulge in both food and alcohol, especially if you are watching the games with family and friends. Alcohol, especially beer, can increase your caloric intake quite a bit, and that is something you don’t need on Thanksgiving. Enjoy sparkling water, plain water, or iced or hot teas on thanksgiving to promote healthier digestion. Additionally, avoid sugary sodas to limit sugar and caloric intake. 

Savor Your Food Slowly

Eat slowly this Thanksgiving, savoring every bite of food you put in your mouth. Put your fork down between bites and pay attention to each mouthful. That’s the best way to feel satisfied with your plate of food. Additionally, choose dishes that contain whole grains, vegetables, and broth-based soups this year. 

Focus On Family And Friends

Yes, Thanksgiving revolves around food, but it also is a time to be thankful for the relationships between family and friends. The main event of the day should be socializing with friends and family. Spend quality time with them because you may not see some of them again for a while.

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Halloween has either been canceled, restricted, or modified in recent years as a result of COVID-19. Parties, events, and the classic trick-or-treating are now back in full swing, and people can’t wait to get their spooky on. Whether you visit pumpkin patches or walk home with a giant bucket of candy after trick-or-treating with the kids, you can easily veer off the healthy path. 

Chances are, you aren’t getting apple slices with almond butter in place of chocolate bars and sour candies. And most people just buy candy to have in the house or the office now, so these treats are more accessible than ever. The Halloween aisle at grocery stores is almost too tempting, and it can be hard to resist if you or your child has a sweet tooth. Now, candy shouldn’t be off limits; rather, it should be a treat that you enjoy in a mindful way. Sit down, put the sweet on the plate, and take your time to eat and enjoy it. When you stuff your face with candy, you overload the body with sugar and you don’t really enjoy the eating process. The following tips, however, can help you make this trick-or-treating season a little healthier. 

Not All Sugars Are Created Equal

Added sugars are much different from natural sugars that exist in whole foods. Food manufacturers will add sugars to foods, even the ones that are not particularly sweet. Added sugars help to satisfy your taste buds and keep you coming back for more. Honey, brown or white sugar, and high fructose corn syrup are examples of unnatural sugars in processed foods. Natural sugars occur in whole foods like fruit, and they are beneficial for your health. If you don’t have pre-existing health conditions like diabetes, you don’t have to worry about natural sugars in whole foods. As for added sugars, you should limit your intake to less than 10% of your daily calories. That is the American Heart Association’s recommendation for maintaining a healthy body.

Take A Break From The Sauce

Although trick-or-treating may not be a thing for adults, the Halloween fun doesn’t stop when you reach adolescence. Many adults live for Halloween and the many festivities that are spooky-themed. For many adults, though, Halloween events and parties typically involve a lot of alcoholic beverages. Oftentimes, there is a cauldron of alcoholic punch or Halloween-inspired cocktails that entice you based on looks alone. Excessive drinking can lead to an imbalance of electrolytes, which can cause dehydration and fatigue. Alcohol is also a source of empty calories, so all that drinking contributes to weight gain. Plus, most Halloween-themed cocktails are high in sugar, which can wreck your gut and make hangovers worse. Take a break from the sauce or limit your consumption, making water or sparkling waters your replacement beverages. 

Get Creative With Scary-Themed Healthy Foods

You can gain a lot of inspiration for art projects and recipes on Pinterest, especially for Halloween decor and recipes. There are many snacks and treats that are both spooky and healthy because they are made from whole foods with natural sugars. You can always transform healthy fruits and vegetables in a way that satisfies your sweet tooth. Take some time to whip up your own festive foods for Halloween parties by clicking here. 

Beware Of Overeating Sugar

It’s one of the easiest things to do, especially for children after coming home with a large amount of candy on Halloween. In the interest of health, limit yourself and your children from gorging on candy after trick-or-treating. Beware of getting tricked into a sugar rush! When you eat too many high-sugar foods, you increase the risk of obesity and weight gain, both of which are precursors to insulin resistance and type 2 diabetes. Even if a sugar rush isn’t part of your daily life, one day of unusually high sugar intake can cause a short-term spike in blood sugar and insulin levels. This can lead to increased cravings, mood swings, dips in energy, and acute inflammation. If you or your children struggle with pacing your sugar intake, opt for treats that take longer to eat, for example, lollipops. 

Protect Your Teeth By Avoiding Certain Candies

Sugary snacks are loaded with preservatives, added sugars, and artificial colors and flavors that can ruin your blood sugar levels and your teeth. Eating a lot of candy in one sitting can make your next trip to the dentist more like a horror flick than a regular checkup. Sour candy is one of the major culprits when it comes to tooth decay. The highly acidic nature of these candies makes it easy for them to erode tooth enamel. Try to limit your consumption of gummy candies and sour candies because these can cause serious tooth problems. Plus, they can be very difficult to get out of your teeth, even if you floss and brush thoroughly.

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The link between diet and the risk of developing dementia is not new. Various eating patterns can either reduce or increase a person’s dementia risk. For example, the Mediterranean and MIND diets prioritize foods, such as vegetables, fruits, whole grains, lean proteins, and legumes, that improve cognitive function. On the other side of the equation, there are foods that increase the risk of cognitive decline. 

It should not come as a surprise that sugar is under a white hot light. Research indicates that excess sugar intake can harm both overall health, including brain health. According to the researchers behind this new study, sugar can interact with your genetics and impact long-term brain health. Continue reading to learn about key points of the study. 

About The Study

Researchers asked the following questions for this study:

• Does sugar intake (including added and total sugars) increase the risk of dementia?
• Does a person’s genetic makeup change that relationship?

In order to answer those questions, researchers observed dietary data from over 158,000 people in the UK Biobank, a massive study looking at how genetics, environment, and lifestyle habits influence disease. Researchers also calculated the genetic risk scores for sugar metabolism, dementia risk, and gut bacteria. The reason they examined gut bacteria is because of the role the gut-brain axis plays in disease development. They monitored the number of participants diagnosed with dementia for about 10 years. 

How Does Added Sugar Increase Dementia Risk?

The results of this study were consistent with previous studies: sugar intake increases the risk of dementia. Specifically, a higher intake of free sugars (the sugars added to foods or those found in syrups and fruit juices) was linked to a 43% higher risk of dementia. In fact, even natural sugars found in fruits and dairy products were linked to a minor increased risk of dementia. That said, the presence of fiber and antioxidants in those foods outweighs any potential downsides. 

Through the study, researchers noticed that genetics influence the risk of dementia. Participants who had genes tied to poor sugar metabolism, higher dementia risk, or certain gut flora were more vulnerable to the effects of sugar. Specifically, Oscillospira and Ruminococcaceae UCG-014, two types of gut bacteria, stood out as influential to dementia risk. 

Why Are Added Sugars So Problematic?

Added sugars and free sugars (found in pure sugar sources like honey, syrup, and fruit juices) are quickly and easily absorbed into the bloodstream. Because of that, they spike blood sugar and insulin. Additionally, these foods lack the fiber and nutrients that offer brain protection, which ultimately makes them more harmful over time. 

How To Reduce Your Risk Of Dementia

There are a number of ways to reduce the risk of dementia, such as exercising and taking certain vitamins. In the case of this study, you can protect your cognition by reducing the intake of free and added sugars. Perhaps you opt for plain Greek yogurt instead of sugary, fruit-flavored yogurt. You can replace unhealthy, carbs snacks with whole foods, such as apples and almond butter. Swap out the sugary drinks with unsweetened varieties. Cook your meals at home to control the sodium and sugar content. Other science-backed ways to reduce dementia risk include:

• Stay active: Exercise benefits the heart and the brain! A 2024 study found that being physically active every day, be it walking the dog, gardening, or household chores, can help improve cognitive processing speed, which ultimately keeps the brain sharp.
• Limit alcohol intake: Various studies show that excessive alcohol intake increases the risk of Alzheimer’s disease and dementia. If you currently drink alcoholic beverages, consider reducing the amount and frequency at which you do so. 
• Take a vitamin D supplement: According to one study of over 1,600 older adults, those with a moderate vitamin D deficiency had a 50-70% higher risk of dementia. Supplementing with vitamin D is an effective way to help prevent a deficiency. Consult your healthcare professional to determine the right amount to take. 
• Prioritize your sleep: Quality sleep matters, not just for energy levels, but also for your brain. In fact, it is one of the most powerful ways to maintain cognitive health. Sleep helps support memory retention and reduces brain inflammation.

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