As the holiday season kicks into full gear, it may seem more difficult to maintain a healthy lifestyle. However, there are easy additions you can make to your holiday routine to keep your patterns in place. As the streets fill with trick-or-treaters on Halloween, joining in on their expedition can increase your daily step count. Studies have found that every additional 1,000 steps an adult takes has a dramatically positive effect on your health. From reducing the risk of cardiovascular disease and diabetes, to aiding in stress relief and brain health, walking is a powerful health tool. The average adult takes about 2,000 steps a day, so make sure to lace up your shoes, grab your pet, and enjoy a leisurely walk around your neighborhood! Learn more by clicking this link! 

Did you know what you eat can affect your sleep quality? One in every three adults experiences insomnia, while simultaneously, ultra-processed foods (UPF) are being consumed at an all-time high. Recently, researchers set out to understand the degree to which processed foods could impact sleep health. While the results of their study are not definitive, the evidence suggests that UPF could be linked to insomnia. If you are experiencing sleep issues, consider examining your diet to determine whether UPF could be contributing to the problem. Read more to learn about the implications and limitations of the study.  

 The internet is an excellent source of fitness content, but with so much information available, it is often difficult to distinguish what is effective and what is just a fad. Although clickbait titles that guarantee instant weight loss may sound promising, you must start your fitness journey with realistic expectations. Debunking fitness myths like “longer workouts = better results” and “crunches get you abs” will allow you to avoid the pitfalls many fall victim to and set you on a path to success.  By fact-checking your fitness plan, you can improve your health without being demotivated by your progress. Read more to reveal the other five myths and learn the truth behind effective fitness. 

 Almonds are an amazing snack, and not just because of their tasty, buttery flavor. Let’s see how this versatile nut can contribute to your healthy diet. Almonds are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals. The impressive nutrients contained in almonds have been shown to lower rates of heart disease, cancer, and Alzheimer’s disease while helping reduce inflammation and aging. Although almonds are high in calories, their high fiber and protein content help to reduce hunger, making them a great assistant to an effective weight loss plan. Read more to discover why almonds may improve your life.

Let’s see what new medical research methods have revealed about the relationship between nutrition and brain aging. While scientists have long studied factors that promote healthy brain aging, less is known about preventing cognitive decline. Using new techniques, a research team discovered a unique nutrient profile among participants with slower brain aging, which research has associated with healthy brain aging in the past. Read more about how certain nutrients appear to slow brain aging!

While the health benefits of fruits and vegetables are indisputable, many people struggle to consume the recommended amount. Let’s see how a simple alternative can be incorporated into your daily routine. Whether it comes down to taste, cost, or a lack of time to prepare, eating fresh fruits and vegetables can be a challenge. Luckily, many different fruit and vegetable dietary supplements exist to help replenish the nutrients missing from your diet. Ranging from powders, extracts, multivitamins, and gummies – you can find the supplement that best suits your needs. Read more about the benefits of fruit and vegetable alternatives.   

Let’s learn the many advantages of adding cinnamon to your meals! This spice has been used in sweet and savory meals for centuries. From curries and sweet rolls to Mexican spiced coffee, cinnamon is in our everyday lives. Health professionals have found that cinnamon can help combat inflammation, bacterial and fungal infections, and diabetes! To ensure you can unlock these amazing health benefits, make sure your cinnamon is of the Ceylon variety. Read more about how adding cinnamon to your coffee can unleash new health benefits!  

Let’s dive into the research behind why cranberries might be good for more than just Thanksgiving sides! Previously, cranberries had been linked to decreasing frequencies of urinary tract infections and certain cardiovascular and neurological diseases. New studies have been published to add to the many health benefits this fruit can provide. Strong communities of healthy gut bacteria, and lessened amounts of harmful gut bacteria were recorded in a sample of participants that consumed 109 mg of cranberries daily for just four days. It might be time to introduce cranberries year-round into our diets, not just for Thanksgiving! Read more to discover the mighty benefits of these mini fruits.   

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Heart-healthy meals aren’t always seen as the most delicious options for your diet! Amazingly, recent studies have found associations between dark chocolate intake and reduced risk of hypertension and venous thromboembolism. The risk for those two events decreased by 27% and 31% respectively. Dark chocolates contain large amounts of flavanols, which are powerful anti-inflammatory and antioxidant compounds. Try integrating a square of cacao dark chocolate into your daily routine and read for more information!  

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Let’s explore how getting a good night’s sleep could be the answer to retaining your vision in your later years. Age-related macular degeneration (AMD) is an ailment that often leads to blindness. Approximately 11 million Americans experience loss of vision due to complications with AMD. An exciting finding in the journal JAMA Ophthalmology found an association between regular melatonin intake and maintained vision or delayed advancement of AMD. Melatonin, which is naturally generated in the human body and heavily linked to the sleep cycle, can also be supplemented as needed in your diet. Read more on the exciting connections between melatonin and long-term vision function! 

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