Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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Summertime…and the weight loss is not so easy, especially if you have been struggling with weight for a while. The dream is to look “summertime fine” or “bikini ready,” but that is not easily achievable for everyone. The reality is that summer is hot, which can make you less motivated to exercise. It is also a time to attend picnics, barbecues, pool parties, and more, all of which provide unhealthy snacks, drinks, entrees, and desserts. 

There are many factors that make it difficult to lose weight during summer. We aim to detail three primary reasons that may be inhibiting your weight loss efforts. These issues do not get in everyone’s way, but they can be big obstacles for those struggling to get rid of some extra pounds. 

Changes In Routine

Whether the kids are out of school or you are taking time off work for vacations, summer is a common season to experience a change in routine. Seasonal schedule changes and other deviations from your regular day-to-day can hinder weight loss efforts. Summer camp drop-offs, errands, work, and more can force you to put exercise and healthy eating on the back burner. 

If you find yourself in a situation such as this, take a moment to reflect on your schedule. Try to identify areas during which you can prioritize your health. Dropping the kids off in the morning when you would typically be exercising? Consider taking a walk on your lunch break. Don’t have time to go grocery shopping or plan your meals? Try to order groceries online or enroll in a meal prep service. 

More Opportunities To Indulge

Cookouts, al fresco dining, and vacations are all events or experiences that make food a focal point. Making s’mores at the campfire, going for ice cream after dinner, or grilling hot dogs and burgers by the lake are just a few examples of summertime indulgences. All of these foods and food experiences make it a little harder to lose weight. 

If you want to stay on track and maintain weight loss efforts throughout summer, try your best to enjoy balanced meals, enjoy dessert in moderation, and limit your alcohol intake. If you happen to be at a cookout, scan the food options and think about how you want to build your plate. Walking up to the full spread and piling it on is the first mistake that leads to overeating. Ideally, pick one protein, limit your carbs, and select vegetables for the remainder of the plate. For dessert, choose a small piece of the one you want to enjoy the most. Really savor that flavor and be present in your enjoyment of that treat. 

Weather Changes

It can be very discouraging to go outside when the weather is hot and humid or dry and desert-like. Perhaps smoke from wildfires (depending on their occurrence and your location) or extreme humidity can make spending time outside near impossible. In these situations, you may want to swap your regular workout or exercise routine for lazy, sedentary activities inside where the air conditioning is blowing strong. 

Additionally, it’s possible to experience physical and hormonal changes during warmer weather. These changes can cause fluid retention, which can lead to modest weight gain and bloating. Very hot weather may even slow down your metabolism! 

Although all of these factors make it difficult to lose weight, it is not impossible to lose weight during the summer. You can counteract all of these roadblocks! Instead of exercising outside, attend a fitness class inside an air-conditioned studio. If you have central air conditioning at home, consider doing a workout in your living room. There are many online videos and apps that make working out anywhere possible. Lastly, remember to stay hydrated, even if you are retaining a little more fluid. It’s very common for people to remain in a state of dehydration during the warmer months. 

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Balance helps anchor physical mobility, protect against injuries, and prevent falls. Having good balance reduces strain on the body and helps you maintain good posture. By practicing exercises on a regular basis, you can stay more active and independent, which helps you thrive at any stage in your life. Proper balance also helps coordinate your muscles and joints, which is essential for fall prevention and pain reduction. 

Simple balance exercises can help you strengthen key muscle groups that support stability and coordination. You can perform these exercises at home in a matter of minutes, so you don’t have to dedicate a large portion of your time to doing them at a gym. Do the following exercises several times per week to help improve your balance. 

Heel-to-Toe Walk

Get ready for a movement to challenge your stability as your center of gravity shifts. Heel-to-toe walking, or tandem walking, works to enhance dynamic balance and coordination, two things that help you walk with confidence. To perform the exercise:

• Begin by standing tall with your arms relaxed at your sides. 
• Place your right foot directly in front of your left, ensuring your right heel touches the toes on your left foot. 
• Continue walking forward in a straight line following this pattern for about 10-20 steps. Turn around and repeat three times in each direction. 

Heel Raises

By increasing strength in your calves and ankles, you can help maintain steadiness while you walk, climb stairs, or change direction during movement. To do heel raises:

• Stand up straight and hold onto a countertop or sturdy chair for support if you need to. 
• Press off your heels and rise up onto the balls of your feet, holding for one or two seconds before lowering your heels back to the floor with control. 
• Perform three sets of 10 reps. 

Single-Leg Stand

Standing on one leg may seem easy enough, but it challenges nearly every part of your balance system. The single-leg stand targets the muscles in your hips, core, ankles, and feet. It also works to improve body awareness and where it is in space. As you become stronger, you can reduce the amount of support you use, or close your eyes for a harder challenge. To do the exercise:

• Begin by standing up straight with your feet hip-distance apart. You can hold onto a stable surface if needed. 
• Slowly lift your right foot a few inches off the floor, bending your knee in the process. You can also raise your right arm above your head. 
• Hold this position for 10 to 60 seconds, and then repeat on the opposite side. Complete three sets on each leg.

Marching In Place

This exercise builds off the previous one. When you march in place, you challenge your single-leg stability, while simultaneously strengthening your core, hip flexors, and postural muscles, all things that are essential for balance. To march in place:

• Stand up straight with your feet hip-distance apart, holding onto a countertop or sturdy chair for support. 
• Lift your right knee up toward your chest, stopping once it is level with your hips. Slowly lower it back down and repeat on the other side. 
• Continue alternating for about 20-30 seconds, performing three sets in total. 

Sit-to-Stand

Standing up from a seated position is something that you do throughout the day. Practicing this exercise, especially as an older adult, can help strengthen your glutes, quads, and core muscles, all of which support balance and mobility. To perform the exercise:

• Sit at the front edge of a sturdy chair (one without wheels) and place your feet flat on the floor. You can hold onto a stable surface in front of you if needed.
• As you lean your upper body forward slightly, engage your glutes and quads and press up through your heels to stand up. 
• Slowly lower yourself back to the seated position and complete a total of three sets of 10 reps.

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Health is wealth, as they say, and that couldn’t be more accurate. The best way to enjoy summer is to stay healthy by establishing habits that work to enhance your lifestyle. These habits range from improving sleep to including seasonal foods in your diet. In order to make these changes habitual, you have to stick with them and make them a part of your regular routine. Feel your best by establishing a routine you know you can stick to. Do that and you’ll be well on your way to a healthier summer. 

Find A Way To Move A Little 

For some people, exercise is something they love to do. They could live in the gym, provided that was a possibility! For others, exercise is the bane of their existence. They know it will benefit them, but the thought of doing any sort of movement is exhausting and laborious. In order to make exercise a habit, you have to determine your fitness goals and find a routine that helps you reach that goal. Going to the gym and working out on your own might not be what you need. You may need a group fitness class, such as Zumba, Pilates, yoga, or spin, with a motivating instructor that helps you get you excited about working out. 

Get Some Natural Vitamin D

Sure, you can take a vitamin D supplement, but summer is the best season to get some vitamin D the old-fashioned way. Spend a few minutes of your day absorbing a little sunshine. Depending on your skin tone, you may only need five to 15 minutes of sun per day for the body to make the vitamin D you’ll need for the rest of the day. Plus, there is no better cure for a bad mood than heading outside, especially if you can be in nature. The fresh air and natural setting helps reset your mood and reduce stress. 

Don’t Forget To Hydrate

As the heat rises, so does your risk of dehydration. Don’t fall behind on your water intake, especially if the sun is blazing! If you feel thirsty, you’re already in a state of partial dehydration. Carry a reusable water bottle (preferably one that is insulated to keep the water cold in the heat) with you at all times. Abide by the hydration rule that states to drink half your body weight in ounces of water throughout the day. If you weigh 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water per day. If you exercise or sweat excessively in the heat, you will need to increase your water intake from that amount. 

Establish Good Sleeping Habits

When your sleep hygiene is on point, you have essentially laid the foundation for a healthier, happier version of yourself. Most adults require eight to 10 hours of sleep every night to function optimally. Stress, poor diet, lack of exercise, and excessive screen time can interfere with healthy sleep. Before you even think about going to bed, do your best to steer clear of screens, calm the mind, and avoid eating or snacking a couple hours before bed. The one- or two-hour period before bedtime should be intended for ultimate relaxation. Engage in meditation, stretching, breathing exercises, or gentle yoga to help calm the mind and body. 

Enjoy Seasonal Produce

Want to enjoy the best produce? Make sure to shop locally and seasonally because summer invites an array of beautiful fruits and vegetables. Enjoy everything from freshly picked melons and green peppers to summer squash stone fruit varieties. By visiting a farmer’s market, you can ask the vendors how to use produce that may be unfamiliar to you. Additionally, buying directly from the farmers means that your produce is as fresh and nutrient-dense as can be. 

Establish A Solid Morning Routine

You can wake up in the morning and thrive, believe it or not. You don’t have to dunk your face in a bowl of ice water at four in the morning to do that, though. A morning routine can look like a cup of tea with a journal or a smoothie to go along with your guided meditation. You can also lace up your sneakers and hit the pavement for a morning run or conquer an at-home workout. Whatever you decide to do, make the routine consistent and you will likely have more energy and focus to check off daily tasks. Do your best to wake up at the same time every day to remain consistent and to make the most of your day!

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There is no one-size-fits-all recommendation for weight loss. Everyone is different, so different approaches work for some, while other methods work better for others. One thing is for sure: you do not need to overhaul your entire lifestyle to lose weight. Big shifts, such as strict diets, can be difficult to maintain, especially when life gets busy or your motivation starts to decline. 

Microhabits can come to your aid in this situation. They are small, manageable actions that require minimal effort, but they create meaningful change when you repeat them consistently over time. Instead of relying on pure willpower, you repeat these microhabits to help you build momentum and make healthier choices. Small shifts in your daily routine can completely reshape your weight loss journey, making it more sustainable and realistic. Experiment with the following microhabits to support your weight loss goals. 

Drink Water Before Your Meals

According to research from 2022, drinking one to two cups of water 30 minutes before you eat a meal can reduce your daily caloric intake by about 170 calories. Since a calorie deficit is necessary for weight loss, this habit can make a difference. One reason this works is because water increases feelings of fullness before you eat. That makes you less likely to overeat, and you also eat less without feeling restricted. Some dietitians believe that this habit can help curb intense hunger and reduce the likelihood of reaching for high-calorie foods. 

Pause Before You Snack

We have all gone to the fridge or pantry and opened the door to see what caught our eye. Before you reach for a snack just to snack out of boredom, take a pause and check in with yourself. A brief pause of 10 to 20 seconds can help you make a more intentional choice. The choice could be to eat an apple instead of a bag of chips, or it could be to wait to eat until you feel hungry. You can also make sure that you have a small treat planned for each day, and that may help you feel less restricted and be smarter with your food choices.

Begin Your Day With Protein

A lot of people rely on a bagel with cream cheese or buttered toast and fruit to start their day. A simple shift to focus on protein-rich foods for breakfast can influence the rest of your day. Protein works to keep you full for longer and stabilize blood sugar, which can help curb mid-morning cravings. The goal with this micro habit is to help you feel more satisfied and less likely to reach for less-nourishing foods. You can eat:

• A smoothie with protein powder
• Oatmeal with nut butter
• Greek yogurt with nuts and berries
• Chia pudding

Focus On Adding, Not Subtracting

Rather than focusing on things you cannot eat, try to add things that are beneficial to your meals. A subtle shift like that can reframe your thinking. “What can’t I eat?” changes to “what can I include?” Over time, that will naturally cause you to weed out those unhealthy options without the mental exhaustion that comes with restrictive eating. Small additions can include:

• Healthy fats (avocados, olive oil)
• Lean protein (wild caught fish or free-range poultry)
• A serving of vegetables
• Nuts and seeds

Incorporate Movement Where You Can

You don’t always have to complete a structured workout to say that you “moved” during the day. You can choose the stairs instead of the elevator or park farther away to walk to where you need to go. Small bursts of activity increase your daily movement, which plays a big role in energy balance. It can also support your weight loss efforts over time. You can also get creative with your movement. For example, you can do squats, jumping jacks, push-ups, or leg lifts during commercials while you watch TV. Perhaps you engage in some light hip mobility for a few minutes every hour at your job. The main thing to remember is to get the blood flowing and break free from the sedentary lifestyle. 

Walk For 10 Minutes After Eating

Research from 2025 found that walking immediately after a meal can help reduce post-meal glucose spikes and lower blood sugar. In fact, a short 10-minute walk was more effective at doing that than a longer walk a while after a meal. The more stable your blood sugar, the more you can regulate appetite and reduce energy crashes. Walking does not have to be something new that you add to your schedule; rather you can walk to the store, run a nearby errand, or do manual chores. Be flexible and keep it brief, which makes it more realistic to your schedule.

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Overhead presses, lateral raises, and rows are just some of the simple exercises that can help build stability in your shoulders. By engaging in regular resistance training for your shoulders, specifically your deltoids, you can help remain functionally fit. Your deltoids are the rounded muscles that cover your shoulder joint. Spending time strengthening your deltoids can not only help you develop shoulder strength and mass, but also increase stability, which reduces the risk of injury. 

Lateral Raise

Overlooking the medial deltoids is easy to do, as traditional “push” and “pull” lifts target anterior and posterior deltoids. Lateral raises can help round out your shoulder workout by engaging the middle deltoids that work to stabilize the shoulder. To do this exercise:

• Grab a set of dumbbells and stand with your feet hip-distance apart and arms by your sides. Your palms should face inward. 
• Stabilize your core and raise your arms to about shoulder height, maintaining a slight bend in your elbows. Make sure the weight is not too heavy that it causes you pain in the shoulder joints. 
• Pause for a second at the top and lower your arms slowly. Complete three sets of 10 reps. 

Front Raise Pull-Apart

This exercise calls for a resistance band and is a two-part shoulder exercise that engages all three heads of the deltoid: the posterior, anterior, and medial. Here’s how you do it:

• Grab a large resistance band of your desired tension and loop it under the arches of your feet, which should be hip-distance apart. 
• Stand up straight and hold the other end of the resistance band with your hands about shoulder-width apart. 
• Keep your core engaged as you lift your hands to shoulder height, keeping your arms straight. It’s totally fine if you bend your elbows a little. 
• From this position, keep your arms straight as you pull the band apart and bring your arms slightly out to the sides. Pause for a second and then draw your arms inward and lower them to the starting position. Complete three sets of 10 reps. 

Overhead Press

According to research, the overhead press activates the anterior and medial deltoid more than other popular shoulder exercises. You have the freedom to use a barbell or dumbbells, but using a barbell can help you lift heavier loads with more stability. To do the exercise:

• Stand up straight with your feet hip-distance apart. You can be seated on a shoulder press bench with a barbell, seated under a Smith machine, or holding two dumbbells in front of each shoulder. Your elbows should be out to the sides. 
• Keep your core engaged and spine straight as you press the dumbbells or bar overhead to straighten your arms. 
• Pause for a second before lowering the weight to the starting position. Complete three sets of 10 reps. 

Face Pull

This is another exercise that calls for a resistance band, but you can also do this with a cable machine at the gym. The banded face pull works to enhance stability and strength, especially in the posterior deltoids. To do the exercise:

• Secure your resistance band to a pole or stationary object and ensure that it is eye level. 
• Grab the other end of the resistance band with your hands, ensuring they are shoulder-width apart. Keep your arms straight and step back until there is tension on the band.
• Keep your core engaged and pull the band back toward your face, squeezing your shoulder blades together. 
• Hold for a second and then return to the starting position. Complete three sets of 10 reps. 

Bent-Over Row

Engage your upper body, core, and your shoulders with the bent-over row exercise. Leaning forward requires strength and stability in your core and lower back, while the rowing motion activates your upper- and mid-back, shoulder, and arm muscles. To do the exercise:

• Grab a pair of dumbbells and hold them by your sides as you stand with your feet hip-distance apart. Face your palms toward your body. 
• Hinge at the hips, pushing your butt back and lowering your chest so that your torso is at a 45-degree angle. 
• Drop your arms down toward the floor and then pull the dumbbells toward you, keeping your elbows close to your body.
• Pause and then slowly lower the dumbbells back down. Complete three sets of 10 reps.

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Should you elevate your feet and relax during pregnancy? Absolutely, but physical activity is integral for your health and your baby’s health. Rock climbing and other high-intensity workouts may not be in your future, but light-to-moderate-intensity exercises are highly beneficial. 

One of the best forms of exercise to practice while pregnant is yoga. Prenatal yoga, especially, is customizable and can support the body as it grows. Certain poses can even help prepare the body for labor, delivery, and postpartum. As you practice yoga throughput your pregnancy, you’ll notice that certain poses you could do in the first trimester are not possible during the third trimester. That said, there are modifiable positions for every stage of pregnancy, and they can benefit you in the following ways:

• Relieve symptoms and discomfort, such as joint pain, fatigue, and headaches. 
• Create a calmer mental state
• Optimize the position of your baby before labor
• Maintain strength and flexibility during pregnancy
• Learn breathing tools to aid with difficult moments, especially labor

First Trimester Yoga Poses

The body goes through a lot during the first trimester of pregnancy. You may not see that baby bump for a while, but the body does quite a bit to start developing the fetus. Yoga poses, especially hip-opening poses can make you feel good. You can also engage in your normal yoga routine, so long as you feel okay doing them. Yoga is about listening to your body, so tap into that mindset and be gentle with yourself. Here are a couple poses to try during the first trimester.

Ankle To Knee Pose

Sit down in a cross-legged position on the floor or yoga mat. Place your left ankle on your right knee, keeping the left shin parallel to the floor. Breathe in for a count of three and elongate your spine. Exhale for three counts and continue this breathing sequence two to three times before switching sides. You should feel a stretch in the hip joint. You can also place a bolster under your buttocks for extra cushion. 

Pigeon Pose

Begin in Downward Dog position and make sure to widen your back and stick your tailbone to the sky. Bring your right leg forward and step into a low lunge position. Let your shin fall to the mat, so that your knee is under your right shoulder. Extend your left leg behind you and let the top of your left foot rest on the mat. Remain in this position, or lower your upper body down so that you rest your forearms on the mat. That will yield a deeper stretch. Hold for 30 seconds before switching sides. 

Second Trimester Yoga Poses

Some women find that they have more energy in the second trimester. If you had morning sickness or fatigue in the first trimester, you may find that those symptoms fade away during the second trimester. Dynamic prenatal yoga poses can be highly beneficial during this stage, as they can increase stamina, strength, and stability in the legs, hips, and glutes. As always, listen to your body and practice the poses accordingly. Also, use tools, such as blankets or bolsters, to support yourself as your belly grows.

Reclined Bound Angle Pose

Sit up straight on your butt with your legs extended out in front of you. Bend your knees and allow them to fall to the sides, drawing the heels of your feet into your groin area. Grab your feet and touch your soles together. You can remain here in this traditional Bound Angle pose. For more relaxation, place a yoga block or folded blanket under each knee and lay down on the mat. Allow your arms to fall to the sides and remain in this position for 30 to 60 seconds.

Dynamic Squats

Stand up straight with your feet hip-distance apart and arms by your sides. Place a yoga block horizontally between your upper and inner thighs. Squeeze your glutes and inner thighs to make sure the block doesn’t fall. As you do this, bend your knees to lower into a squat, but not a deep squat. Think Chair pose, or something around that level of deepness. Keep the block steady, actively pressing the mat apart between your feet. Hold for a second before returning to the starting position. Continue squatting for 30 seconds. 

Third Trimester Yoga Poses

During the third trimester, you want to take it easy, as you are preparing your body for labor and delivery. Restorative yoga poses can help alleviate circulation changes, weight gain, and dehydration. Plus, these relaxing poses give your neck, shoulders, back, calves, and feet a little more love and care. Hip openers are also beneficial in the third trimester. 

Knees Together Feet Apart

Kneel down on your shins and place a blanket under them for added support. You can also place a yoga bolster between your calves and buttocks if necessary. Bring your knees together and spread your feet apart. Set yoga blocks up on either side of you for support. Keep your back straight and remain here, rocking side to side to deepen the stretch.

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Most people have a love-hate relationship with cardiovascular exercise. On the one hand, they know that it benefits overall health, but on the other hand they do not want to do it because it isn’t as “enjoyable” as other exercises. When people think about it, they think of how long they can run, how quickly their heart rate returns to normal, and whether they can keep up in a high intensity interval class. It’s not often that people associate cardiovascular exercise with mental health. 

Cardiorespiratory fitness is often captured via a person’s VO2 max, which indicates how efficiently the body delivers and uses oxygen. This process does not just power workouts; rather, it touches nearly every system that plays a role in keeping you mentally sharp and emotionally stable. 

Rather than treating exercise as something that helps you maintain physical appearance, researchers are focusing on a new area of interest. Could the way the body handles oxygen have something to do with how the brain functions in the future?

Cardiovascular Fitness And Long-Term Brain Health

In order to explore this idea, researchers gathered data from 27 large cohort studies, which included more than four million people of different age groups and backgrounds. These were not short-term experiments. Researchers observed participants over time, tracking baseline cardiorespiratory fitness levels and then looked at who developed conditions like dementia, depression, or other mental health disorders. 

Study authors used standardized methods to measure cardiorespiratory fitness, often tied to VO2 max. That is the maximum rate of oxygen the body can take in, transport, and utilize during exercise. Following this, participants were grouped into lower and higher fitness categories, creating a clear way to compare outcomes over time. 

The scale of this analysis makes this information very useful. Researchers did not rely on a single study population; rather, it layered multiple datasets together to help smooth out individual variability. That gave researchers a clearer sense of patterns that varied across different groups. It also allowed researchers to to look at dose-response relationships, meaning how subtle changes in fitness could relate to changes in risk of developing mental health conditions. 

Higher Fitness Levels Linked To Lower Risk

What researchers found most compelling was how consistently fitness tracked with mental health outcomes. They noticed that people with higher cardiorespiratory fitness had a 36% lower risk of developing depression, and a 39% lower risk of dementia compared to participants with lower fitness levels. 

What is even more surprising is how little movement it took to reveal a difference. A small bump in fitness resulted in a lower risk of both dementia and depression. Participants did not have to go from walking around the neighborhood to running marathons. It was as simple as nudging up a person’s current baseline just a touch, and continuing to build on that endurance over time. 

A person does not need peak performance to influence long-term brain health. Small, incremental movements count and add up over time. There are several reasons that that makes sense from a biological standpoint. Better cardiorespiratory fitness supports efficient blood flow to the brain, which translates to more consistent oxygen and nutrient delivery. It also leads to lower inflammatory markers and improves how the body regulates stress hormones, such as cortisol. Those things shape brain structure and overall function, especially those tied to memory and emotional regulation. 

The Takeaway

Keep a few things in perspective regarding this research. Although it shows a strong association, it did not guarantee results. Lower fitness does not cause dementia or depression on its own, and higher fitness does not make someone immune to those conditions. Both mental health and neurodegenerative conditions are influenced by lifestyle patterns, environment, genetics, and other things that surpass exercise. 

You do not have to go all out in the gym every day; rather, it is more important to maintain regular exercise. Walking more often, adding in more intervals in your workout regimen, or slowly building endurance over time are the factors that contribute to change.

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What does it mean to maintain a healthy lifestyle? There are proven habits that can help you optimize your physical and mental well-being. Getting enough sleep, reducing your sugar intake, exercising regularly, keeping a balanced diet, and maintaining a healthy weight are just a few recommendations to maintain a healthy lifestyle. Read on to learn about some of the top ways to do this. 

Eat A Balanced Diet

This seems to be a recommendation for everything, right? Well, the foods you consume have a big impact on your health, both in a positive and negative way. The human body requires a variety of foods for energy, which means eating a balanced diet. You should eat a variety of colorful fruits and vegetables, whole grains, nuts, seeds, lean protein, legumes, and healthy fats to obtain as many nutrients as possible. A registered dietitian can help develop a plan for you that benefits your health, should you need professional assistance. 

Stay Hydrated

People love to diversify their beverages, but a lot of people do enjoy water as one of them. As a general recommendation for your daily water intake, health experts recommend the 8×8 rule. That involves drinking eight eight-ounce glasses of water per day, but that isn’t sufficient for everyone, and does not account for physical activity. A better guide is to drink half your body weight in ounces of water per day. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. Staying properly hydrated can help:

• Boost energy levels
• Support weight management
• Improve digestion
• Help prevent kidney stones
• Improve brain performance 
• Help reduce joint pain

Reduce Sedentary Behavior

In present day society, sitting is all too common, and for many hours per day no less. Prolonged sitting and sedentary behavior can increase the risk of type 2 diabetes, obesity, and certain types of cancer. Regular exercise does not completely cancel out hours and hours of sitting, though. Ideally, you should break up sitting with short stints of movement, even if it means walking around the office for a few minutes. When you do exercise, aim to get at least 30 minutes of moderate-intense aerobic activity per day. 

Get Quality Sleep

Sleep experts recommend people get at least seven to eight hours of quality sleep per night. During sleep, the body completes a number of essential tasks, such as repairing muscle tissue, restoring energy, maintaining bodily functions, and processing new memories and information in the brain. If you do not get enough sleep, you can experience irritability, difficulty focusing, and mood swings. If you experience chronic sleep deprivation, you may increase your risk of cardiovascular disease, depression, and diabetes. 

Avoid Smoking

This seems like a no-brainer, but smoking is a very common habit and addiction that can damage your lung tissue, heart health, and more. Quitting smoking is one of the best things you can do for your health, no matter your age or how long you’ve smoked. In fact, studies show that quitting smoking can add up to 10 years to your life expectancy. Need help quitting? Try our Smoke-Less Formula, which contains natural herbs that assist the body’s circulatory, respiratory, and hepatic systems. 

Maintain A Healthy Weight

When you keep your weight in a moderate range, you can protect yourself from conditions like:

• High cholesterol
• Heart disease
• Obesity
• High blood pressure
• Type 2 diabetes
• Stroke

You can determine if you have a moderate weight by determining your body mass index (BMI) and waist circumference. A doctor will also consider other factors, such as ethnicity, body composition, age, and health history when giving information about the right weight range for you. Weight isn’t just about the number on the scale because everyone is different. 

Limit Your Intake Of Sugar And Processed Foods

It is best to limit your intake of sugar and processed foods, such as packaged and frozen meals. These types of foods tend to have excess amounts of sodium, calories, unhealthy fats, and added sugars. Additionally, watch out for sodas, sugary juices, candy, sweetened cereals, and packaged cookies and chips. Rather than throwing out all of this food at once, start slow by swapping out some processed meals and snacks for whole foods. It is easier to begin by swapping one to two options per week for healthier options.

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A stroke is a medical emergency and a life-altering event. Chances are that you probably know someone who has been affected by one, the most common of which is an ischemic stroke. This type of stroke occurs when the blood supply to part of the brain is either reduced or blocked. That prevents the delivery of oxygen and nutrients to brain tissue. As a result, brain cells begin to die in minutes. Another type of stroke is a hemorrhagic stroke, which happens when a blood vessel in the brain leaks or bursts, causing bleeding in the brain. Blood increases pressure on brain cells, causing damage. 

That was a lot of information to begin an article, but there is some light at the end of that seemingly dark tunnel. Nearly 80% of strokes are preventable, and cardiologists suggest several things you can do to reduce the risk of stroke. Stroke risk is something that builds over time through various factors like lifestyle habits, blood pressure, and underlying health conditions. Consider the following four things to help reduce your risk of stroke. 

Control Your Cholesterol

If you have higher levels of “bad” low-density lipoprotein (LDL) cholesterol, you have a higher risk of fatty deposits building up in your arteries. Plaque narrows the arteries that lead to the brain, which can lead to a blood clot that causes an ischemic stroke. By lowering LDL cholesterol levels, you can help slow or reverse plaque buildup in the arteries. Ideally, keep your LDL below 100 mg/dL. For those at higher risk or who have previously had a stroke, new guidelines suggest keeping LDL levels below 70 mg/dL. 

Simple lifestyle changes can help you keep cholesterol levels down. Eating a heart-healthy diet, limiting your sodium intake, and focusing on healthy fats are great first steps. Avoid ultra-processed foods at all costs! Additionally, watch out for condiments and dressings, which can contain trans and saturated fats, excess sodium, and preservatives. Cut back on full-fat dairy and meat, as those are two sources of saturated fats, which contribute to high levels of LDL cholesterol.

Eat A Heart-Healthy Diet

According to dietitians, the Mediterranean diet has proven to significantly reduce the risk of stroke. This diet emphasizes the consumption of fruits, vegetables, whole grains, healthy fats (olive oil, nuts, and seeds), and lean proteins, especially fish and poultry. It also calls for you to limit your intake of sugar, processed foods, and red meat. One study followed women who adhered to the Mediterranean diet for over two decades. The results indicated that those who followed it more closely had a 25% lower risk of stroke. 

The Dietary Approaches to Stop Hypertension (DASH) diet is also a heart-healthy eating pattern. It emphasizes potassium-rich foods and a lower intake of high-sodium foods. According to one study, those who followed the DASH diet significantly reduced systolic blood pressure by up to 4.6 mmHg, and diastolic blood pressure by up to 1.1. mmHg. Another study found that individuals with high risk of heart disease who followed either the Mediterranean diet or DASH diet had a lower risk of total stroke or ischemic stroke. 

Manage Your Blood Pressure

Hypertension, or high blood pressure, is the single most important and controllable risk factor for stroke. High blood pressure weakens and damages arteries throughout the body, which increases the likelihood of them rupturing or becoming clogged. You could aim for a target blood pressure of less than 130/80 mmHg to reduce your risk of stroke and other cardiovascular events, such as heart attack. 

Even though high blood pressure is something you can easily control, only 1 in 4 adults with hypertension has it under control. You can easily manage blood pressure through lifestyle changes. Regular exercises, following a low-sodium diet, proper sleep, and stress management techniques can help lower blood pressure. Know your numbers and check your blood pressure at home. Click here to learn how to properly check your blood pressure. 

Exercise Regularly

Movement is one of the easiest, most accessible, and free things you can do to lower your risk of stroke. Physical activity encourages blood vessel health by lowering blood pressure and raising high-density lipoprotein (HDL) or “good” cholesterol. It also helps you maintain a healthy weight and control blood sugar, all of which are essential to lowering your risk of stroke. According to research, people who are active have a 34% lower risk of hemorrhagic stroke and 21% lower risk of ischemic stroke. Ideally, aim to get 30 minutes of moderate-intense aerobic activity per day, which equates to 150 minutes of total exercise per week.

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