Healthy Living, Simplified

For Smokers Trying to Quit, Vaping May Work Better Than Patches or Gum

You Should Know: Vaping has a pretty bad health reputation — understandably. But a new Cochrane review suggests there’s one place where nicotine vapes may have an edge: helping people quit smoking. Researchers analyzed 80 randomized controlled trials involving nearly 30,000 smokers and found that nicotine e-cigarettes helped more people quit than traditional nicotine replacement therapy, such as patches and gum. Going Deeper: The difference wasn’t enormous, but it was meaningful. The results, in absolute terms, showed that roughly four additional people out of every 100 could quit smoking with nicotine e-cigarettes compared with patches or gum. That doesn’t make vaping “healthy,” though. The review looked at whether people stopped smoking, not whether they eventually stopped vaping or broke their nicotine dependence. And while no serious short-term harms emerged in the review, researchers say we still need larger, longer studies to understand vaping’s long-term effects. Takeaway: For someone who already smokes, switching completely to nicotine vaping may be a more effective quit strategy than patches or gum, and possibly less harmful than continuing to smoke. But vaping still exposes the body to potentially harmful substances. Bottom Line: Vaping isn’t harmless, but for smokers trying to quit, it could be a […]

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.

a woman contemplates health halo foods, which sometimes aren't as healthy as they sound

The ‘Health Halo’: Foods That Aren’t as Good for You as They Look

What to Eat After Intermittent Fasting

Wondering what to eat after intermittent fasting? Your first meal can help maintain steady energy or leave you feeling sluggish. Learn how to break a fast with balanced, easy-to-digest foods, including protein, fiber, healthy fats, and complex carbs.

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

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.

The Knees-Over-Toes Debate: What’s the Right Way to Squat?

You Should Know: Remember being told never to let your knees travel past your toes when jumping or squatting? Some fitness influencers are challenging that advice. The “knees over toes” approach popularized by influencers like Ben Patrick emphasizes training through deeper ranges of motion to build stronger, more resilient knees. Going Deeper: There’s some science behind the hype, but it’s not quite as simple as: knees over toes = bulletproof knees. Some research has found that 10 weeks of full-depth squatting produced greater strength and functional improvements than partial squats, without increasing pain. A deeper squat isn’t automatically better for everyone, though. Allowing the knees to move farther forward can increase forces at the kneecap joint. That doesn’t make the movement dangerous, but it does mean that load, depth, training history, and individual anatomy preclude blanket recommendations, one way or the other. Takeaway: As with all things in fitness, there’s no universally “perfect” squat. Anatomical differences and individual history make the “best” squat different for everyone. Bottom Line: Your knees aren’t made of glass. Gradually training them through ranges of motion you can control builds strength and protects your joints.

Working on Healing Your Inner Child? Try This Simple Tool

Move It, Move On: Exercise can’t undo difficult experiences from childhood, but new research suggests staying physically active may help the brain adapt to their long-term effects. A June 2026 study looked at adults with histories of adverse childhood experiences — stressful or traumatic events occurring before age 18 — and found that higher lifetime physical activity was associated with healthier patterns of connectivity in brain regions involved in stress and emotional regulation. How to Do It: The researchers looked at overall lifetime activity rather than prescribing a specific workout, so the practical takeaway is to build movement you can stick with into your routine. Think brisk walking, running, cycling, swimming, strength training, or recreational sports — whatever helps you stay consistently active over time. The Benefits: Among less-active participants, greater childhood adversity was linked with weaker connectivity in several brain networks. That pattern was different among more-active adults, suggesting exercise could be one modifiable factor that supports resilience. The study was small and observational, so it doesn’t prove exercise causes these brain changes — but it offers another good reason to keep moving.

Romantasy Is Coming to the Gym

The Trend: Bladeborn fitness classes. Odyssey-inspired workout programs. Daggers as dumbbells. These are just a few examples of the “romantasy” (romantic fantasy) workout trend. That’s right: getting giddy over your favorite trope is no longer reserved for book club. At places like Boston’s Fit for Fiction, you can work on your fitness and nerd simultaneously. What People Are Saying: Pawtucket, Rhode Island-based certified personal trainer Laurel Mulherin says her romantasy fitness classes are designed for people who might be intimidated by a regular gym, or feel like they don’t fit in at one. It’s a way to “get some people to the gym who also love these books and love these characters,” Mulherin told The Valley Breeze. An Independent reporter tried a free YouTube class and says she got swept up in the fantasy narrative — and discovered that the whimsical 2.6-pound weighted daggers can quickly torch your arms. And at Swordplay in L.A., nearly 200 members regularly attend sword-based fitness classes. What to Know: As always, the best workout is the one you actually want to do. If pretending to be a dragon-slaying heroine gets you moving, we call that a win.

Could ‘Poop Pills’ Fix Peanut Allergies?

Allergy Treatment Gets Weird: Could the key to treating peanut allergies be hiding in your gut? Early research suggests that “poop pills” — capsules containing fecal microbes from healthy donors — may help some people with severe peanut allergies tolerate more of the legume without experiencing reactions. The Study: In a small trial published in Science Translational Medicine, researchers gave 15 adults with peanut allergies an oral fecal microbiota transplant (FMT). The trial was conducted in two parts. First, 10 participants were given FMT from donors with healthy gut microbiomes. They consumed a total of 36 capsules over one or two days. Four months after treatment, three participants showed greater tolerance to peanut protein. In the second part, five participants were given antibiotics before undergoing FMT. Of those five, three demonstrated increased peanut tolerance following the treatment. The treatment appeared to increase the number of certain immune-regulating cells. Takeaway: The gut microbiome is tied to nearly every body system in some way, so experts say it isn’t surprising that it may play a role in allergies, too. Keep In Mind: This was a tiny, phase I study. The participant pool consisted of just 15 individuals, and less than half responded […]

a woman watching the clock during her eating window, symbolizing the daily routine behind why I stopped intermittent fasting

Why I Stopped Intermittent Fasting Consistently

Intermittent fasting helped me lose 35 pounds and keep it off, until trail training left me hungry, tired, and reconsidering the tradeoff. Here's why I stopped fasting daily, what I do instead, and what the research actually says about IF's benefits and limits.

Your Early Childhood Diet May Shape Your Health Decades Later

Sugar Rush: Although you probably don’t remember a single meal from your first two years of life, a new nutrition study from the U.K. suggests your body might. Here’s the background: Sugar intake in Britain nearly doubled overnight when sugar rationing ended there in September 1953. Consequently, babies born only months apart grew up with very different sugar exposure in early life. So researchers used that fact to study what early sugar exposure does to a body decades later. The Study: Researchers relied on health records from more than 64,000 people born in Britain between 1951 and 1956. Longer exposure to sugar rationing tracked with lower rates of several cancers decades later, including 69% lower rates of liver cancer and 36% lower rates of breast cancer, plus longer telomeres (a sign of slower biological aging) equal to about 2.2 fewer years of cellular aging. The Takeaway: People who grew up under sugar rationing still consumed less sugar in their fifties, decades after rationing ended. So researchers suspect whatever you eat in early childhood likely affects your taste buds in adulthood. Keep in Mind: This is an observational study drawn from a unique moment in history. It shows a connection, not […]

a woman on a couch eating a burger and fries, examples of the worst foods for gut health

The 8 Worst Foods for Gut Health & What the Science Says

Some of the worst foods for gut health are hiding in your everyday diet. Here's what to limit, why it matters, and simple swaps that support a healthier microbiome.

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.

Using Cannabis for Stress Relief? Study Says It Might Backfire

Cannabis-Cortisol Connection: Frequent cannabis use may be linked to changes in the body’s natural stress response, according to new research from Oregon State University. The study found that people who frequently used cannabis had higher levels of cortisol — the hormone involved in regulating stress — when they first woke up than people who didn’t use cannabis. The Study: Researchers focused on the cortisol awakening response (CAR), a normal surge in cortisol that occurs shortly after waking and helps prepare the body for the demands of the day. Interestingly, the size of that cortisol increase was similar between cannabis users and nonusers. The difference was that frequent users started the morning with more cortisol already circulating in their bodies, and then still experienced the increase. Takeaway: Frequent cannabis use could disrupt the body’s natural stress response. Stress is also one of the most common reasons people report using cannabis, raising the possibility of a feedback loop in which cannabis use and stress regulation influence each other. Keep in Mind: The study does not prove that cannabis causes elevated cortisol, nor that elevated cortisol causes people to use cannabis. More long-term research is needed to understand the relationship. However, the findings […]

Why You Shouldn’t Make Your Bed First Thing

You Should Know: Making your bed may give you a sense of accomplishment and order to start the day, but there’s a case for leaving it unmade for a little while. Overnight, your body releases moisture through sweat and breathing (as much as 700 mL!), and immediately covering that damp bedding can create a warmer, more humid environment where dust mites thrive. Experts suggest pulling back the covers and letting your bed air out for 30 to 60 minutes before making it. Going Deeper: The gross-out factor may be bigger than the actual health threat. Dust mites are microscopic creatures found in many homes, and their droppings and body fragments can trigger allergies and asthma, but they don’t generally make healthy people sick. The bigger concern is for people who are sensitive to them, like those with severe allergies. Keeping indoor humidity below 50%, washing bedding weekly, and using allergen-proof mattress and pillow covers can help reduce exposure. Takeaway: You don’t have to choose between a tidy bedroom and a healthier sleep environment. Simply make your bed later — after you’ve showered, had coffee, or have otherwise given your bedding some time to breathe. Bottom Line: Making your bed isn’t […]

How to Get a Good Night’s Sleep on Hot Summer Nights

It’s a Hot One: The summer of 2026 is on track to be one of the hottest summers on record, per the NOAA. Most of the U.S. has a heat index forecast for August of at least 80 degrees Fahrenheit. Some parts of the U.S. are expected to fall into “extreme caution” and “danger” zones. If you live in an area where air conditioning isn’t the norm (hi, SoCal) you may have noticed that it’s hard to sleep in this heat. We’ve got a few tricks to help. How to Sleep Well in the Heat: Invest in sun-blocking drapes and keep them drawn in the afternoon to prevent your home from warming up too much before bedtime. Use fabrics like bamboo or linen for bedding — same for pajamas (we really like this brand). Consider stashing your pillowcase in the freezer for 15-20 minutes before bed (yes, it works!). And if you find yourself getting frustrated, don’t lie in bed and suffer. Try reading, coloring, or another low-stim activity until you feel sleepy again. The Benefits: Sleep deprivation, even a mild case, can lead to brain fog, low mood, irritability, memory problems, weakened immunity, and more. When you sleep well, […]

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 […]

Mindfulness

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.

Mindfulness

Doomscrolling at Work Could Cost You More Than Time

Mindfulness

Could Rice Water Help Your Hair Grow?

The Trend: Rinsing your hair in rice water is a practice that dates back thousands of years, but it’s recently experienced a resurgence on social media. Fans of the technique claim it’s an inexpensive, all-natural DIY treatment to promote hair growth and make tresses stronger and shinier. It sounds great, but does it actually work? What People Are Saying: Making rice water is straightforward: Soak a cup of rice in water for about two hours, and then strain and save the leftover liquid to use as a rinse after washing. Rice contains B vitamins, minerals, amino acids, and phenols — all good for the hair. The starch in rice water can also coat and smooth the hair cuticle and reflect light to make it look glossier. Some dermatologists caution that starch can also draw moisture from the hair, leaving it brittle and prone to breakage — especially if people do rice-water rinses too often. What to Know: Any benefits are likely superficial, as there’s no scientific evidence validating that rice water can make hair grow. Eating nutrient-rich foods and seeing a dermatologist to address any hair issues are more surefire ways to get healthy locks.

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.

Should You Stop Spraying Perfume on Your Neck?

How To Stop Feeding Your Stress

Feed The Beast: You know the feeling: you’re hard at work with a deadline hanging over your head. Then, almost without thinking, you end up in the kitchen or at the vending machine. In these situations, it can feel easiest to grab whatever’s in a wrapper or package. It’s probably no surprise, then, that a new study from India concluded that those who regularly ate more ultra-processed foods reported higher stress than those who ate fewer. How to Avoid : We could all benefit from keeping easy and nourishing snacks within reach. So keep grab-and-go options like nuts, fruit, or yogurt visible so they’re just as convenient as packaged snacks. And if you’re reaching for food out of overwhelm rather than hunger, a short walk or a few slow, deep breaths could be more beneficial. The Benefits: Prioritizing healthy snacks (especially those that pair protein with fiber) will help you feel fuller longer and provide steadier energy, so you’re less likely to hit a wall later. And the next time a nourishing option isn’t within easy reach, you won’t be relying on willpower alone to resist it.

Why Women Are Embracing a “Hot Divorcée Summer”

The Trend: Maybe you remember the social media trends “hot girl summer” and “brat summer” from a few years ago. But have you heard about “hot divorcee summer“? Newly single women are now posting about their split as an opportunity for self-reinvention and maybe even a glow-up (complete with big hats and bold lipstick) instead of a tragedy. Writer Samantha Leach coined the phrase in 2021 after noticing divorced celebrities thriving in public, but it resurfaced this year after comedian Tatty Macleod posted a video about it. What People Are Saying: Supporters say the trend helps women going through divorce feel less alone while simultaneously dismantling the stigma that has traditionally been associated with it. Plus, it aligns with changing societal attitudes, as new data shows over a third of people actually feel relief after divorce. That said, critics are quick to point out that a wide-brimmed hat won’t fix the emotional and financial strain that often comes with starting over. What to Know: This trend isn’t exactly brand new, as post-divorce reinvention has always been a thing. However, many women are now narrating it publicly, and turning what used to be a private transition into something communal and even […]

What Is “Intrinsic Capacity”? The New Way to Track Healthy Aging