Healthy Living, Simplified

Creatine Has Big Benefits — Even If You Don’t Exercise

Big Benefits: The list of creatine benefits keeps growing longer. It’s well-known for its positive impact on strength, power, and overall athletic performance, but those benefits have historically been associated with resistance training exercise. New research challenges the idea that creatine is only for exercisers, showing that supplementation may actually offer similar benefits even if you don’t work out. The Study: This trial examined whether creatine could help adults preserve muscle, improve fitness, and potentially support cognitive function. Researchers enrolled 73 healthy, sedentary adults ages 45 to 65; 64 completed the 12-week study. Participants either remained inactive or followed an exercise and diet program. Within each group, participants received either creatine monohydrate or a placebo. Those taking creatine consumed 10 grams daily. Supplementation increased lean tissue mass, strength, and muscular endurance, including among those who didn’t exercise. When combined with exercise and weight loss, creatine helped participants lose a greater percentage of body fat. The Takeaway: Creatine supplementation offers health benefits without exercise, but exercising appears to increase its efficacy. Creatine may also help preserve lean mass during periods of weight loss. Keep in Mind: This study focused on middle-aged and older adults, so it’s unclear if the same benefits […]

Your Social Media Feed Could Be Reading Your Mood Before You Do

Caught in a Loop: Apparently, those videos in your feed of someone ranting about their spouse or petty friendship dramas may not be as random as they seem. In a new pilot study, researchers observed young adults’ brain activity as they watched videos pulled from their TikTok and Instagram accounts, then compared the results against each person’s score on a mood questionnaire. People with more depressive symptoms saw fewer positive relationship videos and more negative ones, and their brains responded differently to that personalized content. So researchers think social media feeds may be reflecting and reinforcing a negative outlook, rather than causing it. How to Break Out of the Cycle: If you want to break the cycle, focus on how you_ _feel after scrolling. Then unfollow certain accounts that trigger you to replay recent arguments in your head or prompt you to begin doubting your relationships. Conversely, like or comment on videos that leave you feeling grounded or informed. The Benefits: This kind of intentional engagement encourages your feed to show you content that lifts you up instead of bringing you down. Feeds don’t really transform overnight, but repeated signals will force change in the long term.

Cognitive Health

Fresh market produce including cherries and strawberries, flavanol-rich foods that support heart health

The Fruits and Veggies With the Most Heart-Protective Flavanols

a brain scan highlighting a core brain structure, representing PTSD talk therapy research on trauma-affected neural pathways

Why Talking About Trauma Doesn’t Always Help — and What Brain Scans Reveal

New research using brain scans shows why talk therapy doesn't work for everyone with PTSD. Weakened brain connections may be the reason, and other therapies could help.

Cognitive Health

Green Goddess Chicken Salad

Rotisserie chicken, a blender, and fifteen minutes — this Green Goddess Chicken Salad blends avocado and Greek yogurt into a protein-packed, no-cook dressing with 35g of protein a serving.

Recipes

Fitness

Nutrition

Sleep

Running Might Not Wreck Your Joints, Research Shows

Hit the Pavement: For years, runners have been warned that pounding the pavement could wear down their knees, ankles, and hips. New research suggests that assumption may be too simplistic, and that even people with osteoarthritis can safely run. The Study: Researchers at the University of Essex examined data from 17,661 people with knee or hip osteoarthritis. They found that those who took part in higher-impact activities, including running and tennis, had 36% to 48% lower odds of undergoing a total hip replacement within the next year. Higher-impact exercise was also not associated with a greater likelihood of undergoing a total knee replacement during the following year. The Takeaway: The findings challenge the idea that high-impact exercise is inherently bad for your joints. The study authors said that high-impact exercise “should not be routinely discouraged based on joint replacement risk alone.” If running is something you enjoy and your joints tolerate it, an osteoarthritis diagnosis doesn’t necessarily mean you have to quit. Keep in Mind: This was an observational study, so it can’t prove running prevents joint damage or replacement. People who are able to run may already have healthier joints, especially if they also do regular strength training.

Running Might Not Wreck Your Joints, Research Shows

Lymphatic Workouts Are Trending. But Do They Work?

The Trend: Lymphatic drainage isn’t new in the wellness world, but a new take on it has gotten trendy: lymphatic workouts like “rebounding” and lymphatic walking. The concepts are pretty simple: “Rebounding” involves jumping up and down, while lymphatic walking combines deep breathing with freely swinging your arms as you go. But do these lymphatic exercises really work? What People Are Saying: Lymphatic drainage works by coaxing fluid (called lymph) toward the lymph nodes and away from tissue to reduce swelling and support the immune system — and these workouts claim to help the drainage process along. The lymphatic system relies on muscle contractions (even breathing and digesting) to move lymph. Most people have a well-functioning lymphatic system, but movement and deep belly breathing certainly help keep it chugging along. What to Know: For now, experts don’t know how much effect this type of workout actually has on the lymphatic system, but they are in agreement that more walking — and more movement in general — is good for you.

The ‘Massage Flu’ Myth, Explained

You Should Know: Massages are supposed to feel great, but sometimes people feel pretty terrible afterward — even like they’re coming down with a cold. It’s a phenomenon known as “massage flu.” Some claim it’s caused by the body “releasing toxins,” while others point the finger at lymphatic fluid movement or post-rubdown inflammation. So, why does this actually happen? Going Deeper: “Massage flu” is not an official medical term or diagnosis, nor are people actually sick afterward. Even so, that doesn’t mean they don’t sometimes feel a little off after getting one. Experts say that unwell feeling is most likely due to the body responding to changes to the circulatory, lymphatic, and nervous systems. Takeaway: Following a massage, some people may get a little headache after, or feel more emotional than normal, a little sore, or deeply relaxed. Others might feel like they’re getting a cold or the flu. Dehydration can contribute to this. Drinking lots of water after a massage is super-important because of increased circulation and lymphatic drainage. Bottom Line: Deep-tissue massages tend to trigger flu-like symptoms more than relaxing types, like Swedish massage. Be sure to book massages only with licensed, experienced practitioners.

Five Cups a Day Might Be Too Many for Your Bones

A Bone To Pick: Coffee, now linked to lower risk of heart disease and sharper memory, has had an amazing run in the health headlines recently. But a new study has ended that streak. Researchers in Australia tracked nearly 10,000 women aged 65 and older for a decade, following how their coffee and tea habits affected bone density, and the results weren’t great for Team Coffee. The Study: The team used data from a long-running fracture study. Two to three daily cups of coffee showed no drop in bone density, but more than five cups did; those women had lower bone density than moderate coffee drinkers. Tea drinkers had slightly higher hip bone density, credited to compounds called catechins that may help support bone health. The Takeaway: The American Heart Association recently raised its coffee allmotment to up to five cups a day for your heart. Your bones, however, may have a lower ceiling, so two or three cups may be safer long term. Keep in Mind: Adding milk to your coffee may help offset some of the effect caffeine has on calcium absorption.

a woman eating a bowl of high volume low calorie foods like leafy greens and vegetables

13 High-Volume, Low-Calorie Foods That Fill You Up

High-volume, low-calorie foods — think leafy greens, broth-heavy soups, potatoes, and berries — take up more space in your stomach because they contain more fiber and water, while keeping calories low.

People Who Eat This Diet Are More Likely to Reach 100, Research Shows

A Case for Meat-Eaters: You may have heard people make a case for plant-based eating. It’s true that vegetarians and vegans tend to eat more fiber, a nutrient critically lacking in the diet of most Americans. But new research challenges the idea that a plant-based diet is healthier, showing instead that people who eat an omnivorous diet are more likely to live to 100. The Study: Researchers drew on data from the Chinese Longitudinal Healthy Longevity Survey. The analysis included 1,459 people who lived to at least 100 and 3,744 people who died before reaching that age. Compared with people who ate both plant and animal foods, vegetarians were 19% less likely to reach their 100th birthday. The association was even stronger among vegans, who were 29% less likely to become centenarians. Those who eat some animal foods, like fish and dairy products, didn’t have statistically different lifespans than omnivores. The Takeaway: Including animal foods in your diet, even if it’s just eggs and yogurt, may offer some protective benefits for your health. Keep in Mind: This study isn’t just saying to eat more meat. It emphasizes the importance of protein, from any source, as well as protecting skeletal muscle […]

The Fruits and Veggies With the Most Heart-Protective Flavanols

Getting your daily fruits and veggies isn't the same as getting enough flavanols — the antioxidants linked to major heart health benefits. Here's which produce delivers the most protective punch, and how to work more of it into your routine.

More People Are Ditching Melatonin for Magnesium. But How Does It Help With Sleep?

You Should Know: Melatonin was the go-to sleep aid for a long time, but more people are now reaching for magnesium instead. Magnesium’s surge in popularity is potentially connected to recent research linking melatonin supplements and heart risks. Plus, melatonin can make some people feel groggy and cause vivid dreams or nightmares. Both supplements can help with sleep, but do they affect your body in the same way? Going Deeper: The body needs both magnesium and melatonin to function properly. Melatonin is a hormone that helps to regulate the sleep-wake cycle and induce sleep. It’s produced in the pineal gland, increasing production when it’s dark and decreasing production when it’s light. Magnesium is a mineral that plays a role in hundreds of bodily functions. Takeaway: Magnesium may improve sleep by balancing the effects of excitatory and relaxing neurotransmitters, including GABA, serotonin, and cortisol. It can also calm the nervous system and treat restless leg syndrome. Bottom Line: Experts say magnesium is likely safe for healthy people, but not every type is good for sleep — so choose magnesium glycinate or L-threonate to catch some Z’s. And remember that taking sleep aids too often could mask more serious conditions, such as chronic […]

2 Science-Backed Ways to Recover From a Bad Night of Sleep

Counting Sheep: We all deal with a bout of bad sleep now and then. Functioning properly the next day can feel impossible, as both our brains and our bodies feel sluggish and exhausted. But new research suggests there are two effective ways to help our brains work better the next day (and not one involves downing a pot of coffee). How to Do It: Researchers kept 54 adults awake for 30 hours, and split participants into three groups. After the bout of sleep deprivation, one group took a 90-minute nap, one group cycled for 20 minutes at a moderate to vigorous intensity, and the other group sat on a stationary bike, neither napping nor pedaling. Then, all of the participants were shown several images — three days later, they all took a memory test on those images. The nap and exercise groups both performed better than the no-intervention group, though the neural mechanisms driving this differed between the two groups. The Benefits: Napping and exercising after being sleep-deprived protected memory in different ways. Exercising appeared to help the brain encode new information more efficiently, due to increased attention from physical activity. Napping decreased mental fatigue and sleep pressure before the […]

Could Your Pillow Height Affect Glaucoma? A Small Study Takes a Look

A small 2026 study found that sleeping propped up on two pillows was linked to higher eye pressure than lying flat in people with glaucoma — researchers think jugular vein compression may be the mechanism behind it.

a woman in the shower wonders if it would be better for her to shower in the morning or at night

Should You Shower in the Morning or at Night?

Is it better to shower in the morning or at night? It's an even split among Americans — and both camps have science on their side. Here's what each does for your body.

Mindfulness

Beauty

Personal Growth

How To Use This Neuroscience Principle To Rewire Negative Thoughts

Stinking Thinking: Ever have the experience where one critical comment plays on repeat in your head? Well, your brain’s default mode network (which switches on whenever you’re not focused on anything in particular, like in the shower or lying awake at night) may be to blame. A 2023 study scanned the brains of 53 women while they listened to critical comments and praise. Those at higher risk for depression showed more activity in this network after hearing criticism, but not after hearing praise. Researchers think the brain can be primed to latch onto criticism, but luckily, harnessing your brain’s neuroplasticity can help you break the pattern. How to Do It: There’s a reason why affirmations remain so popular — they really work. So try saying the opposite out loud (something simple like “I handled this before” or “I’m doing fine” works best) next time you find yourself caught in a rumination spiral. Do it enough, and you’ll end up creating new neural pathways inside your brain. The Benefits: Giving yourself positive affirmations basically gives your brain new material to practice instead of the old script. If you repeat it enough, your mind will find evidence to back it up, effectively […]

how to keep your brain sharp includes walking outdoors

The Science-Based Way to Set Goals You’ll Actually Stick With

Setting goals is easy, but achieving them is hard, and talking about them too soon can backfire. The WOOP goal setting method gives you a practical, research-backed framework for turning wishes into action by planning for the obstacles that get in your way.

Doomscrolling at Work Could Cost You More Than Time