Healthy Living, Simplified

Can Zinc Help You Get Over a Cold Faster?

You Should Know: With cold and flu season in full swing already, you’re likely thinking about ways to get well quickly or — even better — prevent yourself from getting sick in the first place. Zinc is a common supplement people turn to at this time of year, but does the mineral actually work to shorten your symptoms? Going Deeper: The research on zinc is mixed, making it an unreliable remedy. Some older studies found taking a zinc lozenge effectively reduced cold symptoms, while others found it didn’t. When it has worked, zinc hasn’t produced wildly significant results. Plus, side effects from zinc are common: nausea, diarrhea, and a gross or metallic taste in your mouth. Takeaway: Zinc cannot prevent you from getting sick, nor is a reliable method for reducing symptoms. Viruses, like the common cold or the flu, need to run their course, but there are plenty of over-the-counter remedies to help you feel less miserable, including pain relievers, fever reducers, cough medicine, and decongestants. Bottom Line: If you’re popping the mineral to prevent catching a cold or the flu, you’re probably going to be disappointed. Research has found it’s also not guaranteed to shorten the duration of […]

Supplements

Not All Screen Time Is Created Equal

Through The Looking Glass: There aren’t many parenting rules that feel as settled as “less screen time is better” for kids (and adults too, really). But a new review from the University of Georgia suggests that time spent in front of the screen tells only part of the story. What kids watch, and who’s watching it with them, may matter just as much. The Study: Researchers pored over 30 studies on kids ages 0 to 8 from low-income U.S. families, a group that tends to log more screen time. What they watched made a huge difference. Prosocial shows like “Daniel Tiger” were tied to stronger social skills, and violent programs were linked to more aggression. Age also mattered, since heavier use in infants and toddlers was linked to weaker language skills. The researchers also flagged co-viewing as a promising strategy. That can be as simple as watching alongside a kid and chatting afterward about what they saw. The Takeaway: We can all stand to reduce our time in front of screens. But the conventional wisdom that all screen time is bad may not be entirely accurate. Keep in Mind: Most of these studies focused on TV, so they don’t fully […]

a doctor reviewing stage liver cancer chart, part of foods for liver health research on diet and disease prevention

The Best Foods for Liver Health, Backed by Research

Woman eating a bowl of leafy greens and edamame, a high protein vegetables meal

11 High-Protein Vegetables, Ranked by Grams Per Serving

Vegetables aren't typically protein powerhouses, but a few stand out. Here are 11 high protein vegetables ranked by grams per serving, with simple prep tips for each.

Loofah bacteria can build up in natural sponges like this one, shown here beside a bar of soap and woven bath accessories.

Your Loofah May Actually Be a Breeding Ground for Bacteria — Here’s What to Know

Loofahs can trap bacteria and dead skin in their damp shower environment. Here's how to clean, store, and replace yours to keep your skin healthy.

Fitness

Nutrition

Sleep

Is Yoga Becoming a Competitive Sport?

The Trend: Historically, Yoga is about reflection, self-awareness, and letting go. Now, some are turning it into a spectator sport — and others are not happy about it. In June, India hosted the inaugural World Yogasana Championship, where athletes from 79 countries performed judged routines showcasing strength, flexibility, balance, and stillness. Competitors earn points for posture, technique, and difficulty, with music and elaborate costumes adding to the spectacle. India is pushing to bring yogasana to the 2036 Olympics. What People Are Saying: The president of Yogasana Bharat, whose vision brought the World Championship to fruition, is quick to point out that asanas (physical postures) are only one part of the overarching Yoga practice. The intent isn’t to take away from the other “limbs,” like meditation and enlightenment — but to bring greater awareness to the sport aspect of asanas. Supporters say competition can motivate athletes, build community, and introduce younger generations to Yoga. Critics argue that the concept clashes with yoga’s emphasis on humility, non-attachment and self-awareness. As one yoga teacher told The Guardian, competition can undermine the idea that yoga isn’t about comparison. What to Know: Competitive Yogasana focuses on physical postures, not the full breadth of Yoga’s spiritual […]

How to Become a Better Runner

Runner’s High: Do you want to love running, but find yourself breathing like this camel every time you jog a few strides? Good news: That’s fixable! You, too, can become a better runner with the right tips and tricks. How to Do It: Start slower than you think you should, and don’t jump right in: complete a proper warmup to get blood flowing and loosen up your joints. Alternate jogging with walking, and build your distance and pace gradually. Find a running buddy or join a local group to make showing up more fun (and harder to bail on). And don’t skip strength training: Squats, lunges, and calf raises can build the muscles that help power your stride and minimize risk of injury. The Benefits: Running comes with a seemingly endless list of mental and physical benefits. For one, the elusive runner’s high feels like magic. Regular running also builds cardiovascular fitness and endurance. Strength training can improve running economy and performance, while gradually increasing your workload helps you avoid doing too much too soon. You might not fall in love with every mile, but you can make the next one feel a little easier.

Smiling older couple walking outdoors in a sunny park, showing how regular exercise can lower risk of death, heart disease, and dementia

The Case for Exercise: Lower Your Risk of Death, Heart Disease, and Dementia

You don’t need hours in the gym to see real health benefits. Research shows that about 90 minutes of resistance training and 30 minutes of cardio each week, roughly 1% of your week, can lower your risk of early death, heart disease, and dementia.

Can Cycling Really Damage Your Fertility?

You Should Know: It’s common for cyclists to wonder if all those hours in the saddle could affect their chances of having kids. Given how uncomfortable those saddles are, it’s not an unreasonable question to ask. There’s some science to back it up, too. A 2011 study of about 2,200 men at fertility clinics linked riding five-plus hours a week to lower sperm counts and less-active sperm. But does that mean cyclists are risking their fertility by riding? Going Deeper: Fertility doctors generally aren’t too concerned about cycling, apparently. Men typically produce far more sperm than conception requires, so recreational riding is unlikely to meaningfully affect fertility. Intense, prolonged cycling may lower sperm count a little, particularly in men who already have low sperm count, though the evidence remains limited. For women, only elite-level training combined with inadequate energy intake raises a flag, since very low body fat can disrupt menstrual cycles and ovulation. Takeaway: Recreational riders can keep on pedaling, worry-free. But hardcore riders who are trying to conceive may want to discuss their concerns with a doctor. They can opt for a cut-out saddle and stand up on the pedals periodically to ease pressure (though these adjustments haven’t […]

Supplements You Shouldn’t Take With Your Coffee

Your morning cup can affect how well certain supplements absorb. Here’s what the research says about taking supplements with coffee, which ones to space out (hint: iron), and which ones you don’t need to worry about.

a woman eating a leafy green salad, one of the foods that lower blood pressure, beside fresh fruit

Foods That Lower Blood Pressure, Backed by Research

The best foods that lower blood pressure are rich in potassium, like leafy greens, beets, beans, berries, and fatty fish. Here’s what the research shows about the DASH diet and how to make it a habit that lasts.

A hand adds a teaspoon of pumpkin spice to a mixing bowl of pumpkin purée and milk, the start of o

Pumpkin Spice and Apple: Healthy Fall Desserts Worth Making

Pumpkin and apple add flavor, fiber, and a little real nutrition to dessert. Here are six healthy fall desserts worth making, from muffins to apple crisp.

a smiling woman at a table eating easy healthy breakfast ideas: a fried egg, toast with greens, and a yellow mug of coffee.

Easy Healthy Breakfast Ideas for Busy Mornings

Mornings don’t need to be complicated. Here are eight easy healthy breakfast ideas built on protein and fiber, most ready in five minutes or less.

a woman resting peacefully in bed at night beside a bedside lamp and mug, with a crescent moon in the window, showing a calm bedtime routine for how to get more deep sleep

How to Get More Deep Sleep, According to Sleep Science

Wondering how to get more deep sleep? Here’s what sleep science says about slow-wave sleep: why it matters, what disrupts it, and the simple habits that help. These include regular exercise, smarter caffeine timing, and a cool, dark, quiet bedroom. You’ll also see why you may not need to worry about your tracker’s deep sleep numbers.

Here’s How Your Dreams Can Help You Solve Problems

Let Your Mind Wander: Stuck on a problem you can’t seem to crack? Your sleeping brain might offer a fresh perspective. Dream incubation — the practice of focusing on a question before bed in hopes it shows up in your dreams — isn’t a guaranteed route to an epiphany, but it’s a low-stakes (and arguably fun) way to explore your situation. How to Do It: For NPR, Health & Science Correspondent Allison Aubrey outlines a simple approach to giving your dreams a nudge. Before bed, choose a specific problem you’re wrestling with, and ask yourself a good question about it (avoiding yes-or-no questions). Spend a few minutes reflecting on it: picture the problem, write it down, or repeat it to yourself as you settle in. Keep a notebook nearby. When you wake up, jot down any dreams, images, feelings, or ideas you remember before they fade. Later, revisit your notes with a curious mind. A dream may not hand you an answer, but it could spark a new angle. The Benefits: Research into dreaming and problem-solving suggests sleep may help us make unexpected connections, but dream incubation is far from settled science. Any insight should be viewed as inspiration, not […]

Can’t Fall Asleep? This Nut May Help

A new study found that adults with poor sleep who ate about 50 almonds a day reported fewer sleep disturbances and had higher melatonin levels. Here’s what to know before you start snacking.

How to Find the Ideal Amount of Sleep for You (It May Not Be 8 Hours)

Sleepy Head: At this point, eight hours is practically synonymous with a good night’s sleep, so constantly falling short can feel like a personal failure. But new research suggests that the standard recommendation isn’t right for everyone. A year-long study of 462 adults found that a personal sleep threshold more accurately predicted how people felt the next day. Finding your sweet spot starts with figuring out your own normal, and it might not be the typical 8 hours. How to Do It: For a couple of weeks, track when you fall asleep and wake up, either by wearing a wearable or a simple log using pen and paper. Also take note of your mood and how you feel. Then find the amount of sleep you get most often (not the number you “should” be getting), and notice how your mood and focus feel the next day. That feedback reveals more than the number on your sleep tracker, and logging your headspace allows you to see patterns develop over time. The Benefits: It’s no secret that good sleep — in both quantity and quality — makes a world of difference in how we feel. But it’s about more than that. Prolonged […]

Mindfulness

Beauty

Personal Growth

Women Experience More Pain Than Men, Global Study Finds

Pain Gap: Pain is the biggest contributor to disability worldwide, but it’s very difficult to measure. There’s no objective biomarker for pain, so it’s entirely self-reported and subjective. But a new study of pain data from more than six million people worldwide found that women consistently experience pain more than men. The Study: Researchers “harmonized” self-reported pain data from 902 studies of more than six million people aged 5 to over 100 from 118 countries to determine how pain was distributed globally and across the lifespan. Women’s self-reported pain was higher than men’s at every bodily site that was studied. Women’s pain also rose steeply before age 55, during prime career and reproductive years. The Takeaway: The gender pain gap is real. Research has shown women experience more pain and that their pain is more likely to be dismissed, underdiagnosed, and undertreated — especially in Black women. Experts say being proactive about pain management can help women, but that the medical community also must address its own bias and gaps in education. Keep in Mind: Pain metrics varied across the included studies, but experts say these limitations don’t affect the overall pattern of pain that emerged.

Mindfulness

This Simple Mindfulness Trick May Soften Self-Criticism

Your Own Worst Critic: That little voice inside your head that replays every awkward interaction and keeps score of your mistakes can be exhausting. Eventually, those harsh judgments can start to feel like who you really are. However, there’s hope for those of us who are harsh self-critics. A new study tracking the mindfulness of 194 university students for six to eight months suggests a simple mindfulness trick might loosen the grip of what researchers call self-stigma (internalizing negative thoughts about yourself). How To Do It: Next time you start criticizing yourself, stop and instead turn your attention to your breath. There’s no need to change how you’re breathing; the point is just to notice it. Then try naming the harsh thought, so “I messed up” becomes “I’m having the thought that I messed up.” Once you see it as just a thought — not a fact — it’s a lot easier to question whether it’s even true. The Benefits: Students who scored higher on mindfulness had less self-stigma and fewer depressive symptoms months later. They also reported greater well-being, and lower self-stigma helped explain why. Small habits, like paying attention to your breath and naming your thoughts, may help quiet […]

Mindfulness

Want a Mood Boost? Feed the Birds

Mindfulness

The Long-Overdue SPF Upgrade Is Finally Here

The Trend: For years, sunscreen devotees have toted home formulas from Europe and Asia, chasing lightweight textures and invisible finishes that have seemed impossible to find in the U.S. Now, the American sunscreen aisle is finally catching up. In June, the FDA approved bemotrizinol (BEMT), the first new active sunscreen ingredient added to the U.S. lineup since the 1990s. The first formulas featuring it are hitting shelves now — just in time for winter. What People Are Saying: Long popular in Europe and Asia, bemotrizinol absorbs both UVA rays, which contribute to skin aging and skin cancer risk, and UVB rays, which cause sunburn. It’s also photostable, meaning it holds up well in sunlight, and can help formulators create lightweight sunscreens without the chalky white cast that turns some people off. Its relatively low skin absorption and decades of international use add to its selling points. What to Know: Why the wait? The FDA regulates sunscreen as a drug, making approval of new UV filters a lengthy process. This is in contrast to some other countries, which classify sunscreen as a cosmetic. Also, bemotrizinol expands manufacturers’ options, but it isn’t a miracle ingredient: a formula’s overall protection and feel depend […]

The Double-Cleansing Shower Trend, Explained

The Trend: Taking a shower may seem pretty straightforward, but if you’re washing only once, proponents of “double cleansing” would like a word. The practice is blowing up on #ShowerTok, with fans claiming they smell better and feel more clean and hygienic. Retailers are also getting in on the game, offering double-cleansing product bundles. But some dermatologists think double cleansing may do more harm than good. What People Are Saying: The term “double cleansing” isn’t new, but it was previously reserved for the face and the hair. It makes some sense when it comes to those. The face, in particular, is often laden with makeup, sunscreens, and serums, which can block pores. In that regimen, you start with an oil cleanser to dissolve the products, followed by a water-based cleanser. What to Know: The rest of the skin needs its natural protective layer of oil and lipids to stay healthy. Stripping it away by overcleaning can make skin dry, irritated, and itchy — especially in the colder months when the air is more dry. Dermatologists say a single round of washing, plus once-weekly exfoliation, is sufficient, except when you’re extra-grimy or sweaty.

a woman gently touching her cheek, showing how collagen supplements may support skin health.

What Does Collagen Do? The Science Behind the Buzzy Protein

How Might Retirement Affect Your Health?

You Should Know: The percentage of Americans age 65 and older has doubled in the past 50 years, and the average life expectancy is higher than it’s ever been at 79. Living longer also probably means spending more years in retirement. While the prospect of having more time to travel, explore hobbies, and rest might sound like a dream come true, leaving the workforce can pose challenges — and opportunities — to our health. Going Deeper: Retiring means stepping out of the rhythm of the workplace — one that might have provided regular social interaction, cognitive labor, and even physical activity. These, along with a healthy diet and stress management, are the core pillars of longevity. Some research suggests retirement can have a negative impact on cognitive function: A 2026 working paper found that adults who retired before 65 experienced faster cognitive decline. Early retirement is also linked with a higher risk of mortality. Takeaway: But there’s also one particularly potent perk of retirement: less stress. Retirees who get regular exercise, eat healthy foods, feel like members of a community, and stay socially and mentally engaged are more likely to stay sharp and healthy. Bottom Line: Prioritizing both physical and […]

Can Going Outside With Wet Hair Really Make You Sick?

You Should Know: There’s no shortage of health-related old wives’ tales, like that swimming right after eating will cause cramps or swallowed gum takes seven years to digest. As cold and flu season commences, here’s another one you may have heard growing up: Going outside in the cold with wet hair will make you catch a cold or pneumonia. Is it true? Going Deeper: The origin of this myth involves Louis Pasteur and some chickens. Pasteur was researching anthrax and found when he lowered the body temperatures of chickens, they contracted anthrax and died, but when he warmed them, they survived. The experiments were later replicated in humans by other researchers. Ultimately, the experiments showed how body temperature can influence how humans and animals fight infections, but this got misinterpreted as cold temperatures causing illnesses. Takeaway: Cold weather creates better conditions for viruses and other pathogens to survive, but it’s the germs that make us sick, not the cold or wet hair. We catch respiratory viruses through contact with bodily fluids from sneezing, coughing, and touching contaminated surfaces. Bottom Line: Wet hair in cold weather might make us feel cold and could even freeze our locks, but it won’t make […]

Vaping Is Growing Among People Who Never Smoked