Healthy Living, Simplified

How Accurate Is Your Fitness Tracker, Really?

You Should Know: Wearables are getting smarter, and Apple’s new Watch Series 12 is being touted for improved heart-rate accuracy. Still, smarter doesn’t necessarily mean exact. Many health metrics on your wrist are still estimates generated by sensors and algorithms, not direct measurements of what’s happening inside your body. Going Deeper: A new study from Florida International University put four popular watches — the Apple Watch Series 8, Garmin Forerunner 955, Samsung Galaxy Watch 5, and Fitbit Sense 2 — to the test against clinical-grade equipment. The watches generally overestimated calories burned during exercise, with typical errors ranging from 15% to 25%. Apple was the most accurate of the bunch, but it still wasn’t exact. More strikingly, accuracy tended to worsen as participants’ body-fat percentage increased. Takeaway: Fitness trackers may not be highly accurate, but that doesn’t mean they’re useless. Outside of physiological metrics like heart rate and calorie burn, metrics like activity and performance data (such as walking or running pace) are helpful, particularly for spotting trends over time. They can also help you stay motivated and find community through app platforms. Bottom Line: Treat your smartwatch as a helpful guide. Its numbers can inform your choices, but they […]

Health Tech

What “Ferritin Face” Can (and Can’t) Tell You About Your Iron

The Trend: Ever heard of “ferritin face?” Well, it’s the internet’s new name for that sallow and tired look (complete with dark circles) that people say signals low iron. It’s spreading on TikTok, in particular, where people credit iron infusions or supplements with changing their skin. It seems to be resonating because iron deficiency is the world’s most common nutritional deficiency, and almost one in three US adults has some form of it. What People Are Saying: Many people posting about ferritin face discuss how doctors initially dismissed their symptoms and blamed them on fatigue or stress. But dermatologists warn that dark circles and pale skin aren’t reliable signs on their own, especially because they’re harder to notice on darker skin tones. What to Know: The sudden rise of ferritin face as a social media trend reflects the fact that iron deficiency often goes undiagnosed. That’s partially because standard blood tests check hemoglobin, which can be normal even when your body’s iron stores are low. A ferritin test measures your body’s stored iron and can detect iron deficiency before anemia develops. So there’s no harm in asking your doctor for a ferritin test if the state of your face has […]

The Best Breads for Steady Blood Sugar

Mixed dried beans and lentils spilling from a glass jar, examples of high protein high fiber foods

5 High-Protein, High-Fiber Foods That Keep You Full

Most people hit their protein goals but fall short on fiber. These five high-protein, high-fiber foods, from lentils to chia seeds, help you close that gap while keeping you fuller for longer.

Woman with tangled wire hair illustrating brain fog as a sign of sleep deprivation

6 Signs Your Brain Isn’t Getting Enough Sleep

Cognitive slip-ups are often the first place short sleep shows up. From blanking on names to losing your train of thought mid-sentence, here are 6 signs of sleep deprivation your brain sends before the rest of you catches up — plus what's actually happening while you sleep, and when it's time to see a doctor.

Cognitive Health

Fitness

Nutrition

Sleep

Why Yoga’s Having a Rough Stretch in Fitness

The Trend: Trends often follow what’s in, but this one is about what’s out: Yoga. Lots of people are still practicing yoga, but it doesn’t quite have the stranglehold on the wellness and fitness worlds as it once had. So what’s the reason for yoga’s decline in popularity? What People Are Saying: Boutique fitness studios were growing leading up to 2020, but the COVID pandemic was not kind to them. Studios rely on consistently full classes to make money, and many yoga studios never recovered after the lockdown. More recently, there’s been a shift toward team sports and “tougher” workouts, including HYROX, marathon and trail running, and strength training. Pilates has also nibbled away at yoga’s market share, with Pilates participation up by about 11% and yoga’s growth staying flat. In fact, fitness booking sites ClassPass and Mindbody both reported that more yoga studios are adding Pilates classes and reducing yoga classes. What to Know: The fitness landscape is always changing, and yoga simply might not be the hottest workout trend of the moment. But the shift away from yoga may also reflect a growing focus on “fitness-maxxing,” and physical optimization, as “the cultural ideal seems to have shifted from […]

Person kneeling outdoors and extending a leg wearing zero-drop toe shoes, incorporating foot strengthening exercises into an outdoor stretching routine

What Foot Training Can Do For Strength and Balance

Foot health plays a bigger role in mobility than most of us realize. Here's how toe spacers and simple strength exercises can help your feet stay strong, stable, and balanced as you age.

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 […]

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.

a woman eating a fresh salad, one of several low calorie lunch ideas

8 Filling Low-Calorie Lunch Ideas That Actually Keep You Full

These filling lunch ideas pair lean protein, fiber, and plenty of volume for meals that satisfy.

Frozen raspberries dusted with ice crystals, an example of how canned and frozen fruits and vegetables lock in nutrients right after harvest

Are Frozen and Canned Fruits and Veggies as Healthy as Fresh?

Think canned and frozen produce can't compete with fresh? The research says otherwise. Here's what to know about nutrition, sodium, and getting the most value out of every serving.

Study Says Hot Drinks Could Triple Your Cancer Risk

Bad News for Cozy Season: A new study from the UK may have you thinking twice about drinking all those pumpkin spice lattes this fall. Researchers identified a clear link between drink temperature and cancer risk, but the findings are specific enough that you can likely hang onto your favorite drink if you stay under a certain threshold. The Study: Researchers tracked nearly 980,000 UK adults for more than 14 years. Participants reported how hot they liked their tea and coffee and how many cups they drank daily. People who preferred their drinks very hot, in comparison to those who preferred them warm, exhibited about triple the risk of oesophageal squamous cell carcinoma, the most common form of esophageal cancer globally. Six or more hot drinks a day was associated with a 71% higher risk of the disease. The Takeaway: Earlier research flagged drinks above about 150°F as probably carcinogenic, which is hotter than most morning coffee. Letting your drink sit a few minutes (or adding a little cold milk or an ice cube) can cool it down without changing your routine too much. Keep in Mind: Esophageal cancer is still quite rare, accounting for about 1% of all cancer […]

a woman eating a salad, representing high protein lunch ideas

High-Protein Lunch Ideas That Pack 25 Grams or More

Eight easy lunches that each deliver 25 grams of protein or more, including meal-prep, no-cook, vegetarian, and meat-based options to keep you full all afternoon.

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

A Flow State Can Boost Focus & Ease Stress. Here’s How to Find Yours

In the Zone: If you’ve ever lost yourself in a project — even lost track of time while doing it— you know how fulfilling a flow state can feel. Writers, artists, and musicians talk about creating in a flow state, but, according to Hungarian-American psychologist (who first introduced the idea) Mihaly Csikszentmihalyi, anyone can enter a flow state. He researched intrinsic motivation by studying how artists immerse themselves in a painting for weeks, months, or longer, later shifting his focus to how athletes, chess players, surgeons, and dancers also get into flow states. Reaching a flow state creates the optimal conditions for creation and productivity. The key is that your actions and your awareness unite, resulting in singular focus and concentration, allowing you to let go of fear and self-doubt. How to Do It: You’re more likely to lose yourself in something you enjoy doing, and it should be something that’s just challenging enough to keep it interesting. Start the work with a specific goal to keep you motivated, and focus on just one thing — multitasking is the opposite of flow. And remember to remove or shut off distractions (like your phone). The Benefits: Beyond productivity, studies have found […]

Mindfulness

Somatic Therapy Is on the Rise. Can It Really Help With Trauma?

The Trend: Nervous system “resets,” TikTok sages, and a “Workout Witch” who teaches movements designed to release “trapped emotions” are bringing somatic practices to the mainstream. The ideas behind somatic therapy aren’t new, but they’ve found new life recently as Americans increasingly seek out care beyond traditional medical institutions. Unlike talk therapy, which focuses on your thinking patterns, behaviors, and experiences, somatic therapy focuses on the body and the physical manifestations of trauma. Workouts like somatic yoga are linked to these principles, using slow movement and focusing on paying attention to physical sensations as they arise. What People Are Saying: Many people were first introduced to somatics from the book The Body Keeps the Score, which explores the idea that trauma is held in the body. Somatic therapy uses a body-first “bottoms up” approach — the goal is to release the emotions from the body, which practitioners say can relieve pain and muscle tension, improve sleep, and generally allow the brain and the body to let go of lingering trauma. What to Know: Somatic therapy hasn’t been as widely researched as other therapy modalities, but it does show promise for helping people with PTSD, anxiety, grief, and depression. Finding an […]

Mindfulness

How To Use This Neuroscience Principle To Rewire Negative Thoughts

Mindfulness

Beef Tallow Is Moving From Cooking to Skincare

The Trend: After making waves as a cooking fat this year, beef tallow has jumped from the kitchen to the bathroom cabinet. Jars of rendered cow and bison fat are showing up at farmers’ markets and beauty expos alike, marketed as an all-natural moisturizer. The fat is now one of the buzziest ingredients in “natural” beauty circles. What People Are Saying: Fans love the “natural” and “chemical-free” branding and say the fatty acid profile of animal fat closely matches our own skin, which supposedly helps it absorb more readily than plant-based creams. Tallow indeed contains stearic and oleic acids that can help trap moisture, plus trace amounts of vitamins A, D, E, and K. Still, dermatologists say research on beef tallow as a skincare ingredient is limited — it isn’t regulated and can clog pores or irritate sensitive skin. What to Know: If you’re curious about beef tallow, do a patch test first. Also, temper your expectations because it probably won’t outperform your tried-and-true moisturizer.

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.

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