Healthy Living, Simplified

The Simple Trick to Get Your Gut Moving

Back on Track: Okay, this one might be a hard subject to push through, but lots of people can relate, since constipation is one of the most common digestive problems. Beyond the bloating and straining, it can add stress to your day and drag down your productivity. However, relief might be as simple as lacing up your sneakers because a new study from Japan found a short walk can get your gut moving within minutes. How to Do It: Researchers had 21 healthy young adults walk on a treadmill for 20 minutes at whatever pace felt comfortable, so there’s no need to power walk. They saw an immediate increase in gut motility, so next time things feel a bit stalled, try a 20-minute stroll at an easy pace. Moving more in general can help too, since active people tend to have healthier bowel function. The Benefits: The team used an electronic stethoscope to listen to bowel sounds, the gurgles made as gas and fluid move through your gut. Within a minute or two of finishing, those sounds nearly doubled in strength and showed up more often. While the results didn’t last long, researchers suspect the natural bounce of walking may […]

Can Your Health Tracker Help With Menopause?

You Should Know: October is Menopause Awareness Month, and wearable tech is finally paying more attention to midlife women. Apple’s Health app now lets users track perimenopause and menopause symptoms, including hot flashes, night sweats, and sleep changes. Oura’s Menopause Insights organizes symptoms across seven categories, while WHOOP offers a space to log menopause stages and compare symptoms with sleep and recovery data. Going Deeper: Wearable devices measure useful clues, yes; but they don’t truly capture the reality of menopause. Skin temperature, resting heart rate, heart-rate variability (HRV), and sleep patterns may point to menopause, but they don’t measure hormone levels. You’ll still need to log symptoms yourself and consult a doctor to make connections. That said, it’s not all for naught. One small study, for example, found that menopause apps helped participants understand their symptoms and feel more confident discussing them with health care providers. But the study was small, and researchers still need stronger evidence that these tools improve outcomes. Takeaway: Trackers may help you connect habits and symptom patterns, giving you concrete information to bring to your doctor. Bottom Line: Wearables can be helpful, but remember that correlations aren’t proof of cause, and no wearable replaces medical […]

Hormonal 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

Three women walking briskly outdoors on a tree-lined path, exploring whether does walking build muscle when paired with pace and terrain changes

Does Walking Build Muscle? How to Get More From Every Step

Walking won't replace strength training, but a few smart tweaks — hills, intervals, and bodyweight moves — can make every step build a little more muscle.

a woman sipping a green cocktail, evoking the mocktail mood of a cortisol cocktail recipe enjoyed as an evening drink

A Simple Cortisol Cocktail Recipe — and Whether or Not It Works

A cortisol cocktail is a drink popularized by social media with the purported benefit of reducing cortisol, the body's main stress hormone. It typically contains orange juice, coconut water, sea salt, and magnesium powder, making it a good source of a few electrolytes and vitamin C. It's tasty and hydrating, but there's no proof it actually lowers cortisol or reduces stress.

Hormonal Health

Fitness

Nutrition

Sleep

The Workout That Lowers Blood Pressure All Day

Drop It Low: Regular exercise helps keep blood pressure lower; that much is true. But does it matter whether you’re lifting weights, walking, or pushing through high-intensity intervals? Researchers wanted to know which types of exercise offer the most lasting benefit. A new study in the British Journal of Sports Medicine may have a clue. The Study: The systematic review and meta-analysis compared different types of exercise and their effects on blood pressure over a 24-hour period. Researchers analyzed evidence from 31 controlled trials, totaling more than 1,300 participants and nearly 70 exercise protocols. Combined aerobic and resistance training produced the largest average drop in systolic blood pressure at 6.2 mm Hg. HIIT came close at 5.71 mm Hg, followed by aerobic exercise alone at 4.73 mm Hg. Interestingly, though combined training and HIIT produced greater reductions in blood pressure, aerobic exercise alone showed the most consistent benefits across the full 24-hour cycle. Takeaway: Aerobic activities have a consistent impact on blood pressure, but other types of training, like strength training and HIIT, appear to have a slightly more impactful effect. Engaging in some combination of the three may offer the greatest benefits. Keep in Mind: This study only measured […]

Why Your Muscles Are So Sore 2 Days After a Workout

You Should Know: That deep-set ache that arrives a day or two after a tough workout has a name: delayed-onset muscle soreness, or DOMS. It typically develops 12 to 24 hours after unfamiliar or intense exercise and peaks around 24 to 72 hours. The culprit, contrary to popular belief, isn’t lactic acid buildup. Instead, strenuous exercise — especially movements that lengthen a muscle under load, like lowering into a squat — can cause microscopic muscle damage and trigger an inflammatory response. That repair process contributes to the tenderness, stiffness, and reduced strength you feel afterward. Going Deeper: If you’ve treated soreness like a scorecard in the past, here’s why that theory is shaky. DOMS signals that your muscles encountered a new or demanding stimulus, but more soreness doesn’t necessarily mean a better workout or greater muscle growth. Your body also adapts: Repeat the same workout and you’ll experience less soreness over time, even when the workout remains effective. And yes, you can make progress without getting very sore. Takeaway: Soreness can tell you that your muscles encountered something new or challenging, but it’s not a reliable measure of workout quality or muscle growth. Bottom Line: DOMS is your body’s repair-and-adaptation […]

Could Beet Juice Give Your Workout a Boost?

You Should Know: The latest performance drink is blood-red and might taste a little like dirt. A growing body of evidence indicates beet juice is more than just a trendy beverage: Drinking it before exercising could improve your workout and support recovery. Going Deeper: Beets are packed with a potent combination of antioxidants and nitrate — a naturally occurring chemical in some foods that converts to nitric oxide when eaten. Nitric oxide helps widen blood vessels and improve blood flow and oxygen delivery to working muscles, and it may also help with lung function. It also strengthens contractions to power explosive movements like sprinting or jumping in fast-twitch muscles. Takeaway: Research suggests nitrate can help you sustain effort for longer by improving endurance and power, although results vary by type of exercise — recent research suggests small improvements in VO2 max, while benefits for muscular strength have been less consistent. Studies have been conducted with concentrated 70-ml shots to 500 mL of beet juice. The most benefit comes from drinking it about two to three hours before a workout. Bottom Line: Beet juice is not a magic potion that will turn you into an Olympic-caliber athlete on its own, but […]

For Brain Health, These Two Types of Exercise May Matter Most

Brain Game: We know that exercise is good for both the brain and body. When it comes to brain health over the lifespan, the latest research gets a bit more granular, suggesting that different types of training may trigger different biological pathways involved in brain health. The Study: A new review in Frontiers in Sports and Active Living examined research on how exercise affects the brain across the lifespan, with particular attention to two molecules: BDNF, which supports neuronal health, learning, and memory, and IGF-1, which is involved in brain maintenance and repair. The review found that aerobic exercise had the strongest connection with BDNF, with research pointing to challenging cardio — roughly 65% or more of maximum effort, two to three times weekly, for at least 40 minutes — as a particularly strong stimulus. Resistance training, meanwhile, appeared to influence IGF-1, with frequency seeming to matter more than workout intensity or duration. Takeaway: To support brain health over the course of your life, don’t succumb to “cardio versus weights.” Instead, try to make room for both. Keep in Mind: This was a narrative review combining studies of different designs, including animal research. The molecular pathways are promising, but they […]

Protein Soda Is Having Its Hollywood Moment

The Trend: Protein soda is getting some A-list backing. Justin Timberlake and Jessica Biel are now investors in Proda, the brand putting 10 grams of whey protein into a zero-sugar soda. Their investment is another sign that protein soda is moving beyond fitness circles and into the mainstream — part of a larger trend of protein popping up everywhere. Proda has already sold close to a million cans since launching. What People Are Saying: Fans say the appeal is convenience — you can crack a can with a meal, and it’s more refreshing than a thick shake. Nutrition experts are more cautious about the wider protein craze, noting that most Americans already get enough and may benefit more from focusing on nutrients like fiber. What to Know: A can of Proda contains 10 grams of whey protein and zero sugar, landing it somewhere between a traditional protein shake and a regular soda. (Our favorite flavor? Lemon Lime.)

What You Eat Could Affect Your Acne, Study of 200,000+ People Finds

You Are What You Eat: We know hormonal changes can affect our skin, and there’s a longstanding belief that certain foods, like sugar and dairy, can trigger breakouts. A new study that included data from more than 220,000 adults is shedding more light on the acne-food connection. The Study: Researchers reviewed data from 228,757 adults ages 37 to 73 in the UK Biobank, looking at food-consumption questionnaires and self-reported acne from the participants. They assessed the overall quality of their diets, and then looked more closely at their intake of certain foods. Pork, skim milk, and milk-based desserts were associated with higher rates of acne. In men, a diet of fewer carbs and more meat was also associated with higher odds of having acne. The Takeaway: Researchers pinpointed certain foods that were associated with lower rates of acne, including cooked vegetables and yogurt, and the Mediterranean diet was also linked to lower instances of acne, with stronger connections seen in women. In women, eating more unsaturated than saturated fat and lower alcohol intakes were tied to less acne, too. Keep in Mind: The study determined only associations, not that some foods definitely cause you to either get acne or have […]

Rows of boxes filled with red, yellow, and green apples at a market, showing the healthiest types of apples to choose from

The Healthiest Types of Apples, Ranked by What’s Inside

Not all apples are exactly alike. Here's how six grocery-store favorites compare on fiber, sugar, polyphenols, and what's in the peel.

a woman eating a snack at her desk with a laptop, mug, and plant, representing healthy snacks for work

12 Healthy Snacks for Work That Actually Keep You Full

Skip the vending machine at 3 p.m. These 12 healthy snacks for work pair protein and fiber to keep you full, and most are easy to portion and keep at your desk.

Can Blue Light Glasses Actually Help With Sleep and Eye Strain?

You Should Know: Blue light is often blamed for everything from tired eyes to headaches and sleepless nights. Blue light–blocking glasses seem like an easy fix, but research has found they may not live up to the hype. Going Deeper: Not all blue light is bad — and not all of it comes from screens. The biggest source of blue light is the sun, and it plays a role in normal vision and helps regulate the body’s internal clock. But when we stare at a screen, we blink less and focus for too long on close-up objects, which dry out the cornea. Experts say these factors, rather than blue light itself, are more likely to explain digital eye strain and screen-related headaches. Takeaway: When it comes to sleep, wearing the glasses before bed may help some people, but the evidence is still mixed. Evening light exposure is what disrupts melatonin production and affects sleep — and blue wavelengths are particularly effective at doing so. However, the brightness, timing, and amount of light exposure also matter. Bottom Line: Taking regular screen breaks, not sitting too close to screens, and dimming them and other lights at night are practical ways to reduce […]

The Military Sleep Method: Does It Actually Work?

The military sleep method is a five-step relaxation technique that promises to help you fall asleep in just two minutes. Learn how it works, what the research says about its building blocks, and whether it’s worth adding to your bedtime routine.

Scientists Find an Unexpected Link Between Napping and Longevity

Hit Snooze: A good nap now and then can feel like a dream when we’re wiped out. Short naps now and then are fine, but needing to nap often or for long periods could signal a deeper problem. A recent study found certain napping patterns were linked to higher mortality risk. The Study: The prospective cohort study included 1,338 community-dwelling adults aged 56 and older, with a mean follow-up of 8.3 years. Instead of relying on self-reported data, researchers measured napping objectively by having participants wear devices on their wrist to track their naps for about 10 days. Most participants were female (76%), with a mean age of 81. Longer and more frequent napping was associated with higher all-cause mortality. Morning napping had an approximately 30% higher mortality risk than early-afternoon napping. Each additional hour of daytime sleep was associated with 13% increased mortality risk. The Takeaway: Researchers say napping patterns could serve as behavioral markers for increased mortality risk. To be clear: The naps themselves likely weren’t the problem — it’s the underlying cause of the napping, such as disrupted circadian rhythms or chronic health conditions. Keep In Mind: The study was observational, so found only an association, not […]

Too Little Sleep, and Too Much, Increases Disease Risk

The Goldilocks Zone: When it comes to sleep, getting by on as little as possible isn’t ideal — but apparently, neither is getting too much. New research suggests there may be a middle ground where sleep and healthy aging intersect. The Study: Researchers analyzed sleep data from nearly 500,000 UK Biobank participants ages 37 to 84, comparing self-reported sleep duration with 23 biological aging “clocks” based on brain imaging, blood proteins, and metabolites. Across nine brain and body systems, they found a U-shaped relationship: biological age gaps were smallest among people sleeping roughly 6.4 to 7.8 hours, with men’s optimal range being about one-tenth of an hour shorter than women’s. For both sexes, sleeping less than 6 hours or more than 8 hours was associated with larger biological age gaps and higher risks of several diseases and mortality. Takeaway: This is a lesson in “more isn’t always better.” For most adults, consistently getting around seven to eight hours remains a sensible target. Keep in Mind: This was an observational study, and sleep duration was self-reported. The findings show associations, not proof that sleeping a particular number of hours will slow aging. Individual sleep needs also vary.

Mindfulness

Beauty

Personal Growth

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 […]

Want a Mood Boost? Feed the Birds

Gives You Wings: One of the simplest mood boosters might be sitting outside with a handful of birdseed. It’s always pleasant to watch a little winged creature land on a feeder or flit between branches, and new research suggests that those small encounters with nature may do more than simply brighten your morning. The Study: Researchers at Virginia Tech surveyed 3,658 people in the U.S. and Canada participating in Project FeederWatch, a citizen-science program where people observe and report birds visiting their feeders. Participants completed wellbeing surveys before and after the 2024-25 season. At the end of the season, 95% said feeding and watching birds had positively affected their wellbeing. Researchers identified three potential mechanisms: positive emotions, such as happiness and calm; engagement, or becoming absorbed in the activity; and meaning, including feeling connected to nature or contributing to something beyond yourself. The Takeaway: Bird feeding is a remarkably simple way to build small moments of pleasure and connection into your day. Watching birds can give you something to focus on, pull your attention away from stress, and create a sense of connection with the natural world. Keep in Mind: The study was observational and relied on self-reported experiences, so […]

Your Coffee May Boost Your Mood Before You Even Drink It