Hormones are crucial in how you feel daily—affecting everything from your energy levels and mood to your metabolism and sleep. Yet, modern stressors, poor diets, and environmental toxins can throw hormones out of balance, leaving you feeling off.
Hormones are also extremely delicate. When just one hormone is off balance, it can affect other hormones, leaving you and your body feeling out of sync.
Nutrition plays a big role in hormonal balance.
That’s why it’s important to nourish your body with the right foods—like those in this Hormone-Balancing Smoothie Recipe.
This smoothie isn’t just delicious; it contains ingredients specifically chosen for their ability to support your hormones naturally. Here’s the recipe:
Hormone-Balancing Smoothie Recipe
Ingredients:
• 1 cup unsweetened almond milk
• 1 cup spinach or kale
• ½ avocado
• 1 small banana
• 1 tablespoon ground flaxseed
• 1 teaspoon maca powder
• 1 teaspoon cinnamon
• ½ cup frozen berries
• 1 scoop plant-based protein powder
• Optional: 1 teaspoon raw honey
Instructions:
• Add all ingredients to a blender.
• Blend on high until smooth and creamy.
• Pour into a glass and enjoy!
Why These Ingredients Help Your Hormones
• Healthy Fats (Avocado): Essential for producing sex hormones like estrogen and progesterone.
• Fiber (Flaxseed, Spinach/Kale and berries): Fiber is critical for hormones because it binds to excess hormones in the body and works to remove them through the colon. If you aren’t consuming enough fiber, then instead of being eliminated excess hormones can be reabsorbed back into the body and imbalance levels.
• Adaptogens (Maca): Helps support healthy cortisol levels and promotes adrenal health.
How to Use This Smoothie
This smoothie makes an excellent breakfast or mid-afternoon snack.
After fasting overnight, your body needs nourishment to stabilize blood sugar and support your daily hormonal rhythms.
A hormone-balancing smoothie can also provide steady energy and ease afternoon crashes, which are often tied to blood sugar fluctuations.
Other Tips to Support Hormonal Health
While this smoothie is a fantastic addition to your routine, a holistic approach is key to balancing hormones.
• Minimize processed sugar and refined carbs: These can cause blood sugar spikes and disrupt insulin and cortisol levels.
• Get enough sleep: Aim for 7–9 hours of high-quality sleep each night to help your body reset and regulate hormones.
• Exercise mindfully: Incorporate movements like yoga or strength training to reduce stress and improve insulin sensitivity.
• Stay hydrated: Dehydration can impair your body’s ability to transport nutrients and regulate hormones effectively.
Support Your Hormones and Gut Health with these Ideal Formulas
Achieving hormonal balance starts with a healthy gut—and Stonehenge Health’s Dynamic Biotics+ For Women and Menopause Support are the perfect partners to help you on your journey.*
For women currently experiencing conditions brought on by Menopause, including Perimenopause and Postmenopause, the ideal stack would be Dynamic Biotics+ for Women & Menopause Support, conveniently offered in our Holiday Bundle at a discounted price.
Dynamic Biotics+ for Women is specially formulated with targeted strains and nutrients designed for women’s unique health needs.* With the added benefits of Chromax® chromium picolinate, it even helps promote healthy insulin levels.*
Whether you’re enjoying a hormone-balancing smoothie or making lifestyle changes to feel your best, Dynamic Biotics+ For Women and Menopause Support can give you the extra boost you need to thrive.*
If you have a dinner party or a barbecue coming up, we have a dish you can bring that will seriously ‘wow’ your friends.
If you bring chips and salsa, your friends will be grateful, and it’ll probably get eaten.
If you bring this mushroom pâté, there will be a line at the appetizer table, and you will become a legend.
This is a vegetarian version of the classic pâté and makes for a rich and flavorful spread that’s perfect for appetizers or as part of a sophisticated meal.
It’s not only delicious, but the mushrooms in this recipe contain several health benefits your friends and family will appreciate.
Mushrooms like shitake, portobello, and cremini are low in calories, making them a great weight management choice.
They also provide valuable nutrients such as B vitamins, which are essential for energy metabolism and brain health, and minerals like selenium, which is important for thyroid function and has antioxidant properties.
Additionally, mushrooms labeled “fortified” have been exposed to sunlight or ultraviolet light, which provides them with vitamin D—a crucial nutrient for bone health and immune function.
You can feel confident knowing this recipe is not only tasty but also supports a healthy, balanced diet with a range of nutrients.
This pâté is an elegant and flavorful choice that can impress as a part of a charcuterie board or a gourmet appetizer. Its rich, umami-packed flavor profile makes it a delightful alternative to meat-based pâtés.
• 1/4 cup unsalted butter (consider subbing 3 tsp of olive oil for a healthy alternative)
• 1 tablespoon olive oil
• 1/4 cup dry sherry or white wine
• 1 tablespoon fresh thyme leaves
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon Dijon mustard
• 1/3 cup low-fat cream cheese, softened (consider subbing ⅓ cup silken tofu for a healthy alternative)
• Salt and freshly ground black pepper
• Toasted bread, crackers, or vegetable sticks for serving
Instructions:
1. Cook the mushrooms: Heat the butter and olive oil over medium heat in a large skillet. Add the shallot and garlic, and sauté until soft and translucent. Add the mushrooms and increase the heat to medium-high. Cook until the mushrooms are golden brown and all their liquid has evaporated, stirring occasionally.
2. Deglaze and season: Add the dry sherry or white wine to the skillet, scraping up any browned bits from the bottom of the pan. Cook until most of the liquid has evaporated. Stir in the thyme and cook for another minute. Remove from heat and let it cool slightly.
3. Blend the pâté: Transfer the mushroom mixture to a food processor. Add the parsley, Dijon mustard, and cream cheese. Blend until smooth. Season with salt and pepper to taste.
4. Chill: Transfer the pâté to a serving bowl or mold. Cover and chill in the refrigerator for at least an hour to allow the flavors to meld and the pâté to firm up.
5. Serve: Serve the mushroom pâté chilled with toasted bread, crackers, or a selection of vegetable sticks for dipping.
Nutritional Info:
Servings: Approximately 10
• Serving size: 2-3 tablespoons
• Calories per serving: 80 kcal
• Fat per serving: 7 grams
• Protein per serving: 2 grams
• Carbohydrates per serving: 3 grams
• Sugars per serving: 1 gram
• Fiber per serving: .5 gram
This unique recipe is guaranteed to impress your friends. Be prepared for a lot of questions about the recipe, and feel free to share this link.
Or keep it a secret; it’s up to you.
Functional Mushrooms for Healthy Stress Response
Do parties, BBQs, or other social gatherings ever give you anxiety?
Party anxiety is pretty common, but it can turn what’s supposed to be a pleasant time among family and friends into something that you dread.
Dynamic Mushrooms from Stonehenge Health harnesses the natural power of adaptogenic mushrooms to address stress and anxiety.*
Adaptogenic mushrooms are types of fungi known for their ability to help the body adapt to and resist different physical and mental stressors. In other words, they can help your body cope with stress and anxiety, which is why they’re a key ingredient in Dynamic Mushrooms. It’s important to note that these are not the mushrooms you’ll find in this pâté or at the supermarket.
This blend contains four renowned types of mushrooms—Lion’s Mane, Chaga, Maitake, and Reishi—each known for their health-promoting properties.*
Lion’s Mane is celebrated for its potential to support brain health and cognitive function.* This can be particularly beneficial for managing stress, as it may help improve focus and mental clarity, making it easier to navigate stressful situations.*
Reishi is widely used in traditional medicine for its calming properties and is believed to help enhance sleep quality and reduce anxiety, providing a more relaxed state of mind.*
But there’s more.
Chaga and Maitake also help your body and mind better adapt to stressful situations, so you feel zen-like calmness.*
Chaga is known for its antioxidant properties, which can combat oxidative stress—a physiological stressor.*
Maitake has been noted for its potential to support overall immunity, which can be compromised by chronic stress and anxiety.*
By combining these powerful mushrooms, Dynamic Mushrooms aims to offer a natural, holistic approach to managing stress and promoting a sense of well-being, helping users maintain a balanced and healthy lifestyle amidst their daily challenges. Why not give it a try and see how it can help you?
Let’s unravel the secrets of one of nature’s most powerful nutrients…
Omega-3 fatty acids, the unsung heroes of dietary fats, stand at the forefront of health science, offering a treasure trove of benefits that seem almost too good to be true.
Imagine a single nutrient capable of bolstering heart health, sharpening your brainpower, assisting your vision, ensuring the agility of your joints, and acting as a guardian against the invisible threats that free radicals pose to our cells.
In this blog post, we’re embarking on a journey to explore how these essential fats work their magic, the science behind their health benefits, and how you can easily incorporate them into your life.
Get ready to be amazed by the profound impact that omega-3s can have on your well-being, and unlock the mystery of how these essential fats can transform your health in ways you never thought possible.
Let’s get started.
What are Omega-3 fatty acids?
Omega-3 fatty acids are super special helpers for your body, like superheroes for your health! Imagine you have a team of tiny heroes traveling through your body, fighting off bad guys like sickness and keeping your heart, brain, and eyes strong and happy. These heroes are called Omega-3s.
There are three main types of these superhero Omega-3s:
• ALA (Alpha-linolenic acid): This one comes from plants. Think of eating seeds like flaxseeds or walnuts and green, leafy vegetables. ALA is like the base hero that can turn into other types of heroes your body needs.
• EPA (Eicosapentaenoic acid): This hero is found in fish and seafood. EPA is great at fighting swelling, which is the body’s way of getting swollen or irritated by bad guys.
• DHA (Docosahexaenoic acid): Also found in fish and seafood, DHA is critical for your brain and eyes, ensuring they work their best and stay sharp.
In simple terms, omega-3 fatty acids are essential fats your body needs but can’t make on its own. That means we have to get them from what we eat. They’re like power-ups that help keep different parts of our body working well, supporting everything from our mood to how well we can see and think.
Why are they called Omega-3 fatty acids?
Imagine you have a long train made of tiny building blocks. Now, this train is a special kind of fat that’s really good for you, called an omega-3 fatty acid. The reason it’s called “omega-3” is because of the way the train is put together.
If you start counting the building blocks from the end of the train at the caboose and move towards the front, you’ll find something special about the third block. This third block has a special hook or connection that makes omega-3s different from other fats. Because this unique thing happens at the third block from the end, we call it “omega-3.”
The “special hook” in the third block from the end is not just a trivial detail; it’s a fundamental aspect of why omega-3 fatty acids are so beneficial for health. It sets them apart from other types of fats and underlies many of their health-promoting properties.
Can you survive without Omega-3 fatty acids?
No, you can’t really thrive without Omega-3 fatty acids. Think of Omega-3s as essential tools in your body’s toolkit. Just like a builder needs a hammer and nails to create a strong house, your body needs Omega-3s to build and maintain a healthy you.
With these superhero nutrients, your body can benefit from critical health benefits.
So, while you might survive without Omega-3s for a while, your body wouldn’t be at its best. It’s like trying to use a smartphone with a really low battery; it might still work, but not nearly as well as when it’s fully charged. Including Omega-3s in your diet is a smart move for your body to thrive and for you to feel your best.
While the absence of omega-3 fatty acids is not immediately life-threatening, a deficiency could lead to significant health issues over time.
• Heart: They help keep your heart healthy by lowering bad fat levels in your blood and increasing good fat levels. They can also help lower high blood pressure and make it less likely that you will have heart problems.
• Brain: Omega-3s can make you feel happier and less anxious. They are also good for your brain’s health, helping you remember things better and think clearly.
• Eyes: They are important for your eyesight. Omega-3 fat helps keep the eyes healthy.
• Bones and joints: Omega-3s can help strengthen your bones and make your joints move more smoothly.
• Sleep: They can help you sleep better. Good sleep is important for your overall health.
• Skin: Omega-3s keep your skin healthy by making it soft, moist, and smooth. They can also help reduce wrinkles and acne.
As you can see, Omega-3s help nearly every aspect of your body.
Where can you get Omega-3 fatty acids?
Luckily, there are a ton of ways for you to get Omega-3s into your body.
• Fatty fish: This is one of the best sources of EPA and DHA, two important Omega-3 fatty acids. Examples include salmon, mackerel, sardines, herring, and trout.
• Seafood: Besides fatty fish, other seafood like oysters, mussels, and shrimp also contain Omega-3s, though in smaller amounts compared to the fatty fish above.
• Flaxseeds and flaxseed oil: These are rich in ALA, another type of Omega-3 fatty acid. Flaxseeds can be added to foods like yogurt, salads, or smoothies.
• Chia seeds: Like flaxseeds, chia seeds are a good plant-based source of ALA and can be easily incorporated into various dishes.
• Hemp seeds: Another small but powerful source of ALA Omega-3s.
• Walnuts: Walnuts are another plant-based source of ALA and can be eaten as a snack or added to different recipes.
• Soybeans and soy products: Soybeans and soy-based foods like tofu and tempeh contain ALA and are a good option for vegetarians and vegans.
• Eggs: Depending on the hens’ diet, some eggs are fortified with Omega-3s. Look for eggs labeled as containing Omega-3 fatty acids.
• Krill oil supplements: Krill (small, shrimp-like crustaceans from the ocean) have been a food source since the 19th century. Today, rather than eating the krill themselves, the oil is extracted, refined, and put into an easy-to-swallow softgel capsule.
Are you getting enough Omega-3 fatty acids?
As important as they are for your health, your body cannot produce Omega-3 fatty acids on its own. Eating fish daily or taking krill oil supplements can help ensure you’re getting enough of these important fats.
According to the National Institute of Health (NIH), many Americans could benefit from higher intakes of Omega-3s.1
If eating more fish, flaxseed, walnuts, eggs, and soy isn’t on the menu, and if you’re among the many who should increase their intake of Omega-3s, Dynamic Krill Oil™ from Stonehenge Health is the answer for you.
Sourced from the pure waters of the Antarctic Ocean, Dynamic Krill Oil is an essential supplement for your health and well-being.
Give your body the help it needs by including Dynamic Krill Oil in your daily routine to support your heart, brain, and eye health while maintaining healthy joints and neutralizing free radicals.*
Do you ever lie awake at night, tossing and turning, without the faintest idea of why?
Stress and anxiety are well-known sleep disrupters, but did you know the food you eat can increase the stress hormones in your body and mind?
Foods can significantly influence your sleep quality due to their nutritional content and how they affect your body’s hormones and neurotransmitters. Some foods can promote relaxation and help you fall asleep more easily, while others can disrupt sleep patterns.
Let’s take a closer look at some foods that are known to increase your chances of a good night’s sleep.
8 Foods that help you sleep
Stock up on these eight types of food—most of which are both healthy and delicious—and incorporate them into your meal schedule if you’re looking to improve your sleep.
1. Almonds and walnuts: These nuts contain melatonin, a hormone that regulates sleep, and magnesium, which may improve sleep quality by reducing inflammation and stress levels.
2. Turkey and chicken: High in tryptophan, an amino acid that increases the production of serotonin, which is your body’s natural “feel-good” chemical that helps regulate mood, anxiety, and happiness. The tryptophan is then converted to melatonin in the brain. Tryptophan is the reason you feel so sleepy after Thanksgiving dinner.
3. Cherries and cherry juice: Another one of the few natural food sources of melatonin, which can help regulate sleep cycles.
4. Fatty fish (salmon, trout, mackerel): Rich in omega-3 fatty acids and vitamin D, which have been shown to increase serotonin production, supporting a healthy sleep cycle.
5. Milk and dairy products: Many of these foods contain tryptophan and calcium. Calcium helps the brain use the tryptophan to manufacture melatonin.
6. Kiwi: High in antioxidants and serotonin, which may help improve sleep onset, duration, and quality. Plus, they’re delicious and make a great healthy dessert.
7. Bananas: Provide magnesium and potassium, which help relax muscles and nerves, and contain tryptophan.
8. Oats: A source of melatonin and complex carbohydrates, which can help more tryptophan get into the brain.
Do you notice anything in common among these foods? Tryptophan and melatonin are your best friends when you’re trying to fall asleep.
5 Foods that may disrupt sleep
On the other hand, the food you eat can also affect your ability to fall and stay asleep. Here are five foods you should avoid.
1. Caffeinated foods and beverages (coffee, tea, chocolate): No surprise here—caffeine can block sleep-inducing chemicals in the brain and increase adrenaline production. Your body needs roughly 10-12 hours to rid itself of the effects of caffeine fully, so plan accordingly.
2. Spicy foods: These can cause heartburn or indigestion, making it harder to fall asleep. There are few things worse than a poor night’s sleep on top of stomach pain and indigestion.
3. High-fat and fried foods: Digesting these can be hard on the body and take longer to digest, potentially leading to discomfort and disrupted sleep.
4. High-sugar foods and heavy meals: Eating big or sugary meals too close to bedtime can lead to spikes in blood sugar, potentially causing wakefulness at night.
5. Alcohol: While it may help you fall asleep faster, alcohol reduces REM sleep, which is considered the most restorative phase of sleep. In other words, you’ll get a lot less value out of your sleep with alcohol in your system.
Unfortunately, there’s yet another way food can disturb your sleep!
When is mealtime?
The timing of your meal can also affect your sleep.
It’s not just the types of foods you eat that can negatively affect your sleep quality and overall health—the timing of when you eat can also be a factor.
If you’re looking for better sleep, here are two eating habits you should avoid:
1. Eating late at night
Eating late at night can shift your internal clock and disrupt the natural circadian rhythm (your internal process that regulates the sleep-wake cycle every 24 hours), making it harder to fall asleep at your usual time.
One reason is that late-night eating can affect the release of hormones like insulin and cortisol, which can influence one’s sleep-wake cycle.
Insulin is a hormone that regulates blood sugar levels. High blood sugar levels can lead to increased urination during the night, disrupting sleep. Conversely, low blood sugar levels (hypoglycemia) can cause wakefulness or nightmares, also disrupting sleep.
Cortisol is your body’s main stress hormone; increasing these levels before bedtime can increase stress.
Additionally, eating close to bedtime can lead to discomfort and symptoms of gastroesophageal reflux disease (GERD), as lying down soon after eating can cause stomach acid to move up into the esophagus. GERD is a more severe form of heartburn.
And, of course, if those foods are heavy or rich, they may cause bloating, gas, and discomfort, disrupting your sleep.
Set yourself up for optimal sleep
There are a few things you can do via your nutrition to increase your chances for a good night’s sleep.
First, aim to have your dinner at least 2 to 3 hours before bedtime. Allowing space between your meal and bedtime gives enough time for digestion to occur and helps avoid discomfort or indigestion.
If you get a little hungry after dinner, opt for a light snack that won’t spike your blood sugar or cause digestion issues. Foods containing tryptophan, magnesium, or calcium (see the list above!) can promote sleep.
Eating your meals and snacks at consistent times every day can help regulate your body’s internal clock, improving your sleep cycle and overall health.
These actions all have one thing in common—they aim to reduce the stress inside your body.
And there’s another thing you can do to help reduce stress…
Dynamic Mushrooms from Stonehenge Health is a powerful nootropic formulation designed to help support healthy cognitive function while also helping to support healthy stress response.*
With a sophisticated blend of Lion’s Mane, Reishi, Chaga, Shiitake, and Maitake, Dynamic Mushrooms is your new secret weapon for taking control of your sleep.*
As time passes, our minds hold onto valuable memories and knowledge. Protecting these against the effects of aging becomes increasingly important as we grow older. Reducing the risk of age-related cognitive decline is not only about living longer but also about improving the quality of our lives.
At Stonehenge Health, we understand the crucial role of lifestyle choices in maintaining our cognitive health. In this article, we will explore the lifestyle habits that can help you in this important journey.
Physical activity isn’t just for the body. It has profound benefits for the brain, too. Aerobic exercises, in particular, can boost brain function and even spur the growth of new brain cells. Lace-up your walking shoes or get out that yoga mat — your brain will thank you.
3. Zen is the Name of the Game
Stress is a stealthy thief, subtly eroding our cognitive reserves. Incorporate stress-reduction techniques such as meditation, deep-breathing exercises, or incorporating practices like mindfulness into your everyday habits to safeguard your cognitive abilities.
4. Catch Your Z’s for a Mind at Ease
Quality sleep is the unsung hero of brain health. During sleep, our brains consolidate memories and purge toxins. Prioritize a sleep schedule that allows you to wake up refreshed and mentally sharp.
5. Food is (Brain) Power
Brain-healthy foods rich in antioxidants, healthy fats, and vitamins can provide the raw materials for cognitive preservation. Incorporate foods like berries, nuts, dark leafy vegetables, and oily fish as foundational elements for a diet that boosts brain health.
The Art of Celebrating Cognitive Milestones
As you integrate these habits into your life, celebrate each milestone. Whether it’s mastering a new puzzle, jogging a little further, or feeling more present, each achievement is a step toward cognitive resilience.
Our choices shape every day, each contributing to our ongoing health and vitality. Each decision we make — from the food we eat to the activities we engage in — can either support our cognitive health or detract from it. Making informed, health-focused choices is the essence of a lifestyle that cherishes cognitive well-being.
Your Partner on the Journey
In the journey of life, as we strive to maintain cognitive health, Stonehenge Health Dynamic Brain stands as a beacon of support. Dynamic Brain is a blend of the nutrition your brain needs in one easy-to-take serving with 40 ingredients, including Bacopa Extract, Choline, and Huperzine A, plus essential vitamins and minerals.* These components are pivotal in enhancing cognitive function, improving memory, and supporting overall brain health* so you can get out there and put your best brain forward.
When you’re feeling unwell, your body instinctively knows what to do – sleep.
This isn’t a mere whim but a vital part of your body’s defense strategy. Sleep is a powerful tool for energy conservation, allowing your body to focus its resources on fighting off the illness. But it’s more than just an energy saver; sleep also facilitates cellular repair and regeneration, playing a pivotal role in your body’s healing process.
Interestingly, sleep also bolsters your fever response, a key player in enhancing your immune system’s effectiveness.
As you sleep, your immune activities heighten significantly, contributing to your increased need for sleep when you’re sick. Your body’s working overtime to heal and safeguard itself, and this process is most efficient during restful periods.
Therefore, when symptoms like coughing, sneezing, or headaches emerge, prioritizing sleep becomes essential in your recovery journey.
Understanding the Immune System
The immune system, our body’s built-in shield, is a sophisticated network of cells, tissues, and organs that collaborate to protect us from harmful pathogens such as viruses, bacteria, and parasites. It’s composed of two main subsystems: the innate (non-specific) immune system and the adaptive (specific) immune system, both of which work together to fend off infections and illnesses.1
Role of Sleep in Immune Function
During sleep, your body synthesizes and releases cytokines, proteins that are crucial in managing infection and inflammation, thus initiating an immune response.2 When deprived of sleep, the production of these protective cytokines can decrease. Additionally, the count of antibodies and cells that fight infections also reduces during periods of inadequate sleep.
Sleep and Immune Memory
Sleep also influences the adaptive immune system, which utilizes “immune memory” to combat previously faced pathogens effectively.3 Studies have shown that getting a good night’s sleep after receiving a vaccine can boost the immune system’s memory response. Conversely, a lack of sleep can impair the body’s ability to remember and respond to threats, leaving it more vulnerable.4
Sleep Deprivation and Increased Susceptibility to Illness
Research has consistently shown a link between lack of sleep and increased susceptibility to illnesses.5 For instance, one study found that individuals who slept less than seven hours per night were almost three times more likely to catch a cold than those who slept for eight hours or more. Persistent lack of sleep can precipitate severe health conditions such as weight gain, diabetes, heart disease, and potentially, premature death.6
The Reciprocal Relationship Between Sleep and Immune Response
The relationship between sleep and immunity is reciprocal. While quality sleep fortifies your immune system, your immune system, in turn, helps regulate your sleep patterns. This is mainly due to the cytokines released during an immune response that also promote sleep.
This intricate interplay underscores that sleep is essential in maintaining a robust immune response. So the next time you contemplate skipping sleep, remember that it’s not just your energy levels at stake, but your body’s natural defenses too.
In the broader health perspective, a balanced diet, regular exercise, and quality sleep make up the trifecta of wellness. Therefore, it’s important to give each component its due attention. Remember, a well-rested you is a healthier you!
How to relax and support your immune system at the same time…
An emerging trend in the realm of relaxation is the use of adaptogens. These natural substances aid in building resilience to the physical and mental impacts of stress to your body, fostering a greater sense of tranquility.7-8 Among the extensively studied adaptogens, functional mushrooms like Lion’s Mane, Chaga, Maitake, and Reishi have gained attention.
Functional mushrooms also support your immune system.* Stonehenge Health has formulated Dynamic Mushrooms by expertly combining Lion’s Mane, Chaga, Maitake, Reishi, and Shiitake mushrooms. Incorporating Dynamic Mushrooms into a holistic lifestyle can help you maintain that cool and collected vibe needed to thrive.*
Sources:
1. Asif N, Iqbal R, Nazir CF. Human immune system during sleep. Am J Clin Exp Immunol. 2017 Dec 20;6(6):92-96.
2. Brain basics: Understanding sleep. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm.
3. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37.
4. Zimmermann, P., & Curtis, N. (2019). Clinical Microbiology Reviews, 32(2), e00084-18.
5. Cirelli C. Definition and consequences of sleep deprivation. http://www.uptodate.com/home.
6. Spiegel, K., Tasali, E., Leproult, R., & Van Cauter, E. (2009). Effects of poor and short sleep on glucose metabolism and obesity risk. Nature reviews. Endocrinology, 5(5), 253–261.
7. Ann N Y Acad Sci. 2017 Aug;1401(1):49-64.
8. Liao LY et al. Chin Med. 2018 Nov 16;13:57.
Beauty isn’t just about having a pretty face. It’s about radiating confidence and feeling comfortable in your skin.
Over time, beauty experts have shared numerous tips and tricks to help enhance natural beauty. Here are the top ten timeless beauty tips that you need to know, with a surprising unconventional idea taking the lead.
1. Embrace Your Unique Beauty
There is a profound truth in understanding that beauty is not a one-size-fits-all concept; it is diverse, subjective, and deeply personal. Recognizing this, it’s important to embrace the notion that every individual possesses a unique form of beauty – and yes, that includes you.
Your uniqueness is your strength. It sets you apart from the crowd and makes you who you are. So, cherish your individuality. Your so-called ‘imperfections’ are not flaws but distinguishing features that contribute to your overall beauty.
Instead of conforming to what society says is beautiful, which often tends to be narrow and unrealistic, focus on enhancing your natural beauty. Celebrate your unique features, your skin, your body shape, and your distinct characteristics. The most beautiful people are those who feel comfortable in their own skin and aren’t afraid to show the world their authentic selves.
Remember, confidence is key. There is nothing more attractive than a person who carries themselves with self-assuredness. Confidence isn’t about being arrogant or thinking you’re better than others; it’s about recognizing your worth and not being afraid to express it. When you wear your confidence proudly, it radiates from you, making you even more attractive.
So, step into your power. Embrace your unique beauty, and don’t let anyone make you feel otherwise. Because at the end of the day, true beauty comes from within, and there’s nothing more beautiful than being unapologetically you.
2.Commit to a Skincare Routine Inside + Out
Maintaining a radiant complexion requires more than just surface-level care. It’s about committing to a skincare routine that nurtures your skin from the inside as well as the outside.
Regular cleansing, toning, and moisturizing are foundational steps for preserving your skin’s natural glow. Cleanse your face twice daily to eliminate dirt and excess oils. Follow with a toner to restore your skin’s pH balance, and conclude with a moisturizer to keep your skin soft and hydrated.
It’s widely understood that exposure to the sun can cause skin aging, hyperpigmentation, and even skin cancer. Hence, it’s crucial to begin your day by applying sunscreen, regardless of the weather conditions. Opt for broad-spectrum sunscreens as they protect against UVA and UVB rays. Aim to use a product with an SPF of at least 30 for optimal protection.
But don’t stop there. Your skin’s health is also significantly influenced by what happens beneath the surface.
The Power of Vitamin C for Skin Health and Beauty
Vitamin C is a unique antioxidant that has a vital role in promoting collagen production, a protein that enhances skin firmness and elasticity, keeping it plump and youthful2.
Moreover, vitamin C protects against sun damage and supports the skin’s ability to combat harmful UV rays2. Furthermore, a high vitamin C intake helps decrease skin dryness and retains water in the skin, providing essential moisture2.
Because vitamin C deficiency can lead to dry skin and a reduction in collagen synthesis, along with an unsupported immune system, consider taking a high-quality daily supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C.*
This liposomal formula is a blend of 1,500 mg of fat-soluble and highly bioavailable vitamin C and ascorbic acid. Dynamic Liposomal Vitamin Cefficiently replenishes your daily needs.* Subtle, glowing skin, here you come.
3. Nature’s Spa: Cold Showers
Surprisingly, one of the most unconventional yet effective beauty tips is to take cold showers. While it might sound daunting at first, cold showers can provide numerous beauty benefits. They help skin feel firmer, which may also help reduce the appearance of other imperfections. Cold showers also stimulate blood circulation, promoting healthier skin and hair. Plus, they can wake you up in the morning and leave you feeling invigorated and refreshed, adding a natural glow to your beauty.1
To take a cold shower – start with 30 seconds of cold water at around 70°F and gradually increase the duration while you lower the temperature – go no lower than around 60°F
Be aware that cold showers can constrict your airways — making them particularly dangerous for people with heart and lung conditions.
4. Healthy Eating
Indeed, the adage “you are what you eat” holds true. A well-balanced diet with plenty of fruits, vegetables, lean proteins, and wholesome fats supports your skin’s health from the inside out.
The magic lies particularly in foods teeming with antioxidants like berries and leafy greens. Antioxidants, including vitamins C, A, E, and carotenoids, safeguard cells from damage inflicted by free radicals, according to Mayo Clinic3. Moreover, an antioxidant-rich diet, replete with fruits, veggies, nuts, whole grains, and fatty fish, fosters healthy skin.4
Therefore, incorporating nutrient-dense foods rich in antioxidants, including certain types of berries, nuts, and vegetables, into your diet not only combats harmful free radicals but also slows the aging process and promotes overall well-being.5
5. Sleep & Stress Reduction
The concept of beauty sleep is far from fictional. As you slumber, your body enters a restorative phase, mending and revitalizing your skin. Coupled with effective stress management techniques, you can further enhance your body’s healing process. Strive for a solid 7-9 hours of sleep each night while incorporating relaxation practices into your routine to keep stress at bay.
The enhanced blood flow carries oxygen and nutrients to your skin cells, promoting their health and vitality. This nourishment helps the cells perform their functions optimally and can even facilitate collagen production, a protein responsible for maintaining your skin’s elasticity and firmness.
7. Hydrate, Hydrate, Hydrate
Taking care of your skin is a key part of overall health and beauty, requiring attention to internal and external factors. Internally, dehydration can have a detrimental impact on your skin’s health. That’s why ensuring you’re drinking enough water to keep your body well-hydrated from the inside is crucial. Externally, your skin could be harmed by environmental factors like sun exposure, pollution, and harsh weather conditions.
A quality moisturizer plays a significant role here. Regularly applying a good moisturizer across your entire body helps restore the skin’s hydration levels, keeping it soft and plump. It also acts as a shield against external damage, trapping essential moisture and nutrients in the skin while warding off harmful environmental effects. Thus, staying well-hydrated, both internally and externally, is a vital beauty tip for promoting healthier, more glowing skin.
8. Remove Makeup Before Bed
Wearing makeup can enhance your features and boost your confidence, but it’s crucial to remember that leaving it on overnight can damage our skin.
One of the main problems with not removing makeup before sleep is that it can clog your pores. Throughout the day, makeup, combined with the natural oils and sweat our skin produces, can accumulate in the pores, leading to blockages. These blockages are often the root cause of unwanted breakouts, blackheads, and a dull complexion.
Therefore, it’s essential to always remove your makeup before going to bed, regardless of how exhausted you may feel. It might be tempting to skip this step, especially after a long day or a night out, but keeping your skin clean and clear requires consistency in your skincare routine. Your skin does most of its healing and rejuvenating while you’re asleep, so give it the best chance to do so by ensuring it’s clean.
9. Don’t Neglect Your Hair
The condition of your hair is not necessarily an indicator of your overall health or well-being, mainly as natural changes occur with aging. However, it still requires a similar level of care and attention as any other part of your body.
Regular trims, deep conditioning treatments, and avoiding excessive heat styling can help maintain healthy, shiny hair. Also, choose hair products suitable for your hair type and concerns.
Making the most of your hair doesn’t always mean investing in expensive treatments or products. It’s also about nurturing from within.
Biotin (B7), Vitamin D, A, and E all play an important role in the health of your hair.6
Omega-3 is a vital form of fatty acid that performs a critical function in maintaining your body’s overall health and well-being. These fatty acids are known for their nourishing properties that can help keep your hair healthy and support its thickening.6 However, omega-3 is classified as “essential” because your body cannot produce it on its own, and it must be obtained from dietary sources.
Adding a quality omega-3 like Stonehenge Health Dynamic Krill Oil to your routine can also help combat dryness from within and soothe a dry or irritated scalp.*
10. Don’t Neglect Your Teeth
A critical aspect of beauty that is often overlooked is dental hygiene. Your smile can be one of your most attractive features, so don’t neglect your teeth!
Regular cleaning and flossing not only keep your teeth and gums healthy, but they also prevent bad breath – a definite beauty faux pas. Remember to replace your toothbrush every three months. Electric toothbrushes deliver a more thorough cleaning so certainly worth the investment.
Regular visits to the dentist help catch any potential issues early and can provide professional cleanings that you just can’t get at home. A bright smile goes a long way in enhancing your overall appearance. So, make dental care a non-negotiable part of your beauty routine!
These timeless beauty tips, including our unconventional cold showers tip, are tried and tested methods for maintaining and enhancing natural beauty. Incorporating these habits into your daily routine can help you look and feel your best. Remember, beauty comes from within, so take care of your body, stay positive, and let your inner beauty shine through.
Sources:
1. The Benefits Of Taking Cold Showers For Your Skin | SkinMindBalance (aveeno.com)
2. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
3. “Slide Show: Add Antioxidants to Your Diet.” Mayo Clinic, March 1, 2022.
4. “Antioxidants: Are There Good for You? Pros and Cons.” WebMD.
5. “Antioxidants.” The Nutrition Source, March 3, 2021.
6. Almohanna, Hind M et al. Dermatology and therapy, March 2019.
Metabolism, often touted as the body’s internal furnace, is the complex network of chemical processes that convert food into energy. This intricate system influences how quickly or slowly we burn calories, impacting our weight and overall health.
As we age, it’s no secret that the metabolic pace tends to decelerate, and a few extra pounds may stealthily find their way onto the scale.
This slowing of metabolism with age is a multifaceted phenomenon. First and foremost, it’s influenced by a natural decline in muscle mass, a consequence of aging, and a sedentary lifestyle. Since muscle tissue is metabolically active, its reduction results in a slower calorie-burning engine.
Add to that the hormonal changes accompanying aging, and the perfect storm for a more sluggish metabolism begins to brew.
However, it’s not solely the passage of time that contributes to this metabolic lull; our lifestyle choices play a significant role. So, while pursuing a speedier metabolism is often lauded as the holy grail of weight management, our inadvertent derailment of the body’s calorie-burning capabilities requires attention.
Let’s explore the undercover habits that might be covertly putting the brakes on your metabolism and discover strategies to kick it into higher gear!
Many people mistakenly believe that dramatically reducing their calorie intake or skipping meals will lead to weight loss. However, this approach often signals the body to enter a conservation mode, slowing down your metabolism to conserve energy.
Do this instead…Opt for a balanced approach to eating by incorporating regular, well-proportioned meals and snacks throughout the day. Focus on nutrient-dense foods that help provide sustained energy and support your metabolism. By nourishing your body consistently, you can maintain a more stable metabolism and avoid the pitfalls of extreme caloric restriction.
2. Low Protein
For your metabolism, protein is more than a muscle supporter; it plays a crucial role in sustaining a well-operating engine. Since muscle tissue is metabolically active, a reduction in muscle mass can lead to a decrease in overall metabolic rate.
Do this instead…Ensure you include a variety of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources. Eat a balanced mix of foods throughout, incorporating protein into each meal. This approach helps preserve muscle mass, promoting a healthier and more efficient metabolism.
3. Not Prioritizing Exercise
If your idea of exercise is only lifting the remote, brace yourself for a metabolic slowdown. A sedentary lifestyle can significantly impact metabolism. Regular exercise, especially strength training, keeps your muscles strong and helps your body burn more calories at rest. On the flip side, not exercising can make you lose muscle and use less energy.
Keep in mind cardio is beneficial, but don’t rely solely on it. Skipping strength training might lead to muscle loss and a drop in your metabolic rate.
Do this instead… Blend regular exercise into your routine, balancing cardio with strength training for a winning combination. Engage in activities that build muscle, boosting both your metabolic rate and overall well-being. Whether sweating through squats, taking strolls, or dancing up a storm, make consistent movement a habit to keep your metabolism on its toes.
Stonehenge Health Dynamic Turmeric not only offers antioxidant benefits but also promotes joint health, mobility, and flexibility. This is crucial for all those keen on maintaining a body in motion and a metabolism that’s always in high gear.*
4. Dehydration
Water is essential for various bodily functions, and when there’s an inadequate water supply, metabolism may slow down. Additionally, drinking water has been associated with a temporary boost in metabolic rate.
Do this instead…Keep yourself well-hydrated by drinking adequate water consistently throughout the day. Carry a reusable water bottle and sip water regularly, especially during physical activities or in warm environments. Aim for the recommended daily water intake to support optimal metabolic function and overall health.
5. Too Much Junk Food
Processed foods earn the label “junk food” due to their high content of added sugars, unhealthy fats, and refined carbs, all culprits in weight gain and metabolic dysfunction. These foods, lacking essential nutrients, can disrupt your metabolism and hinder your body’s efficient energy conversion.
Do this instead… Make mindful choices by incorporating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains into your diet. While a little indulgence is allowed, it’s crucial to steer clear of processed foods known for their excess empty calories and lack of essential nutrients. Prioritize a balanced diet to support your metabolism and overall well-being. Enhance your decision-making by reading food labels and opting for whole, unprocessed alternatives, promoting a more favorable metabolic balance.
6. Too Many Cocktails
Did you know that enjoying a beer or a glass of wine with your meal can actually slow down your metabolism? Here’s why: when you drink, your liver prioritizes breaking down alcohol, temporarily pausing other calorie-burning processes. And don’t forget the calories added..
Do this instead…If you choose to consume alcohol, Consider opting for lower-alcohol beverages and incorporate alcohol-free daysinto your week. Prioritize a balanced lifestyle that supports both enjoyment and overall well-being while avoiding excessive alcohol consumption to maintain a healthy metabolic state.
7. Too Little Sleep, Too Much Stress
Ever notice that things tend to feel more stressed when you don’t get enough sleep? Insufficient and poor-quality sleep and stress go hand in hand, throwing a wrench into your hormonal harmony. In these situations, cortisol levels spike, potentially messing with your metabolic balance and hindering efficient calorie burning.
Do this instead… Establishing a consistent sleep routine and a calm bedtime environment helps ensure you get enough restful sleep. Try stress-relieving activities like deep breathing, yoga, or a relaxing hobby. These small changes can make a big difference in supporting your metabolism and overall well-being.
Effortlessly conquer stressful situations with the aid of Stonehenge HealthDynamic Mushrooms, ensuring you maintain that cool and collected vibe needed to thrive.
8. Not Enough Fiber
Not getting enough fiber in your diet can put a damper on your metabolism. Here’s why: fiber adds bulk to your meals, slows down nutrient absorption, and keeps things moving smoothly in your digestive system.1-3
When you’re low on fiber, there’s a traffic jam in your digestive tract. Nutrients get absorbed too quickly, which can mess with your blood sugar levels, making your metabolism feel sluggish.
Do this instead…Include fiber-rich foods in your meals – think fruits, veggies, whole grains, and legumes. Fiber not only keeps your digestion running smoothly but also helps you feel full, which can be a plus for managing your calorie intake.
9. Vitamin & Mineral Deficiencies
Eating enough vitamins and minerals can really help your body’s energy-making process. Without them, your body might struggle to make and use energy properly. Certain small nutrients play a big part in helping different energy-making paths in your body, and not having enough of them can slow down how your body burns calories.
Important vitamins like B vitamins, vitamin D, and minerals such as iron, magnesium, and zinc are very important for your body’s energy health. For example, B vitamins help turn food into energy, and if you don’t have enough, your body’s energy-making process can slow down.3 Not having enough vitamin D can affect how well your body uses insulin, which can affect how well your body makes energy.4
Iron, which is an important mineral, helps carry oxygen and make energy, and if you don’t have enough, you can feel tired and your body might not make energy as well.5 Magnesium is another important mineral that helps with many reactions in your body that make energy.6
Do this instead…To make sure you’re getting enough of these small nutrients and to help your body make energy as best as it can, it’s important to eat a variety of nutrient-rich foods. Making sure you get enough of these small nutrients can help keep your body from feeling sluggish and promote overall good health. You might want to talk to a healthcare professional to check how well you’re doing with your nutrition.
In our quest for a smoothly running metabolism, let’s steer clear of the usual roadblocks and gear ourselves towards achieving metabolic excellence. By sidestepping these common errors and adopting habits that boost metabolism, you can tap into your body’s maximum calorie-burning capacity. So, prepare to ignite your metabolic engine and set off on an adventure towards a more energetic and efficient version of yourself!
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Sources:
1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
3. Aghdassi, E., McArthur, M., Liu, B., McGeer, A., Simor, A., Allard, J. P. (2009)
4. Takiishi, T., Gysemans, C., Bouillon, R., & Mathieu, C. (2015). Vitamin D and diabetes Endocrinology and Metabolism Clinics of North America, 44(2), 319–347
5. Ref: Beard, J. (2001). Iron biology in immune function, muscle metabolism and neuronal functioning. Journal of Nutrition, 131(2), 568S–580S.
6. Ref: Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189
Embarking on life’s journey, our bodies naturally go through various transformations, and our brains are no exception. It’s pretty common to experience momentary memory lapses, often humorously referred to as “brain freezes” or “senior moments“, as we age.
But what exactly causes these fleeting moments of forgetfulness?
The Natural Aging Process
Normal aging may lead to certain natural transformations in the brain that can subsequently impact memory and cognitive function. As you grow older, certain parts of your brain that hold memories, such as the hippocampus, can shrink, which may result in occasional forgetfulness (1). Additionally, your brain cells can produce fewer chemical messengers, decreasing neuron communication and affecting memory and cognitive abilities.
The Role of Stress and Anxiety
Stress and anxiety can significantly impact memory and cognitive function. As we age, we will likely encounter more stressors and life changes – retirement, health issues, or loss of loved ones, for example. These situations can lead to elevated stress levels, which, in turn, can affect areas of the brain involved in memory processing and recall.
Multitasking
As we grow older, our brain’s ability to juggle multiple streams of information begins to decline. This is primarily due to the natural aging process, which affects how efficiently our brain coordinates and processes diverse pieces of information.
This change can make multitasking increasingly demanding and in its attempt to manage several tasks at once, you may experience the dreaded brain freeze. This is essentially a momentary lapse in mental agility, often noticed when we struggle to remember things or swiftly switch between tasks.
The Impact of Sleep on Memory
Sleep quality plays a significant role in memory and cognitive function. Poor sleep quality or insufficient sleep can significantly affect these areas. During sleep, our brains consolidate memories, so inadequate sleep can hinder this process, leading to forgetfulness.
What you can do about it….
Experiencing “brain freezes” or momentary memory lapses is a normal part of aging. Factors such as natural aging, stress, multitasking, and poor sleep quality can all contribute to these lapses. However, by understanding these factors and taking proactive steps to maintain cognitive health — such as minimizing stress, engaging in mentally stimulating activities, ensuring sufficient sleep, and maintaining proper brain nutrition — we can mitigate the impact of these brain freezes.
Mental Stimulation and Cognitive Health
Keeping the brain busy with mentally stimulating activities is imperative for maintaining cognitive function as you age. Activities that require mental effort, like puzzles, reading, teaching, and learning a new skill can help keep the brain sharp and may even delay cognitive decline.
Brain Nutrition
Nurturing your brain is essential for health and memory function because your brain needs a variety of nutrients to function optimally. A diet rich in vegetables, fruit, whole grains, lean protein, and healthy fats can provide these necessary nutrients. However, getting all the nutrients your brain needs from diet alone can be challenging.
In such cases, supplements like Stonehenge Health Dynamic Brain can be beneficial. Dynamic Brain is a blend of nutrients crafted to support brain health, ensuring that your brain gets the nutrients it needs to stay sharp and focused.*
These strategies help promote overall brain health as we age and enhance our quality of life. Aging might be inevitable, but with the right approach, we can ensure that our golden years are filled with clarity, vitality, and an active mind.*
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Sources:
1. AARP. (2016). Is It a Senior Moment or Something More Serious? [online] Available at: https://www.aarp.org/health/conditions-treatments/info-2016/senior-moment-memory-lapse.html
As we enter 2024, it’s time to take a closer look at the latest trends in health and wellbeing. While self-care and mindfulness have been all the rage in recent years, 2024 brings even more exciting advancements in personal wellness.
With new innovations and research emerging every day, there’s no better time than now to explore what lies ahead. So grab hold a giant glass of water and get ready for a deep dive into the hottest trends set to take the wellness world by storm in 2024. From personalized plans to ancient nutrients, let’s uncover what lies ahead for our minds, bodies, and souls on this journey toward optimal health.
Weight Management Pills: Riding the Wave
Weight management pills are undoubtedly a trending topic in 2024. It’s fascinating how celebrities like Oprah Winfrey and Amy Schumer have helped propel these pharmaceutical wonders. Medications such as Ozempic (semaglutide) and Wegovy have garnered attention not only for their role in managing type 2 diabetes but also for their potential to aid in weight loss. Despite their high cost and varying insurance coverage, these drugs are expected to thrive in 2024.
Furthermore, pharmaceutical giants like Novo Nordisk and Eli Lilly are making strides to expand the usage of their weight loss drugs, which will undoubtedly contribute to this growing trend. As a result, the weight loss drug market, including weight management pills, is set to experience significant growth in 2024.
However, it is essential not to overlook potential side effects. These medications may cause mild nausea or more severe kidney problems. Additionally, it is crucial to remember that weight management pills are not a magical solution. A balanced perspective is needed, with a healthy diet and regular exercise taking the spotlight in any weight loss journey. As we delve into the weight management pill saga of 2024, let us keep this in mind and approach the topic with a well-rounded perspective.
LED Light Therapy: A Bright Future
LED light therapy is a groundbreaking, non-invasive treatment that harnesses various light wavelengths to revitalize the skin and alleviate pain. Not only has this therapy shown promising results in reducing inflammation, improving acne, and boosting collagen production, but it also offers a convenient and spa-like experience from the comfort of your own home.
As people increasingly prioritize skin health and seek out effective solutions, LED light therapy is expected to become an integral component of body and face care routines in 2024, addressing not only cosmetic concerns but also providing relief from discomfort.
Body Care: Beyond the Face
Body care has been an overlooked aspect of our personal care routines for too long. In 2024, however, it is set to take center stage, becoming as important as the care we give to our faces. This trend signifies a shift towards comprehensive wellness, recognizing that our skin’s health and vitality extend beyond our faces. It encompasses not just products but also practices like massage and detoxification that contribute to overall well-being.
The “Age-Agnostic Beauty” trend also signals a change in our approach to skincare. It rejects the notion that certain products or practices are only suitable for certain ages. Instead, it promotes the idea that good skincare, including body care, is essential at every age.
Slow Vacations: The Art of Unwinding
In this era of rapid digitalization and constant connectivity, slow vacations offer a much-needed respite. This emerging trend emphasizes immersing yourself in a new environment, engaging with local culture, and truly unwinding.
Rather than rushing from one tourist spot to another, slow vacations encourage you to take your time, savor experiences, and create meaningful memories. This trend aligns with the broader shift towards mindfulness and stress reduction, as people seek ways to disconnect from their fast-paced lives and reconnect with themselves.
Low Impact Cardio: Kind to Your Body
Low-impact cardio exerciseslike walking, cycling, and swimming are making waves in the fitness world. These workouts are gentle on the joints but still provide an effective cardiovascular workout. They’re perfect for all ages and fitness levels, making them a sustainable choice for long-term health and fitness. In 2024, expect more people to embrace low-impact cardio as part of their regular exercise routine.
Somatic Therapy: Healing from Within
In 2024, somatic therapy is a rising trend in holistic healing, standing out as a transformative body-centered approach. This approach, rooted in the idea that emotional distress affects us physically and vice versa, is gaining popularity for its effectiveness.
“Somatic” encompasses all things related to the body, emphasizing its physical and sensory dimensions. In therapy, it involves techniques that bridge the psychological and physical realms, like mindfulness exercises. These exercises heighten awareness of bodily sensations, emotions, and thoughts, establishing a link between conscious thoughts and the physical body.
To tap into this trend and find a somatic therapist in 2024, you can explore online directories and mental health platforms or ask for recommendations from healthcare professionals.
Deep Sleep: Key to Wellbeing
Deep sleep is the unsung hero of wellness. Quality sleep is essential for physical health, mental clarity, and emotional balance. As our understanding of sleep’s critical role in overall health deepens, we’ll see more products and practices aimed at improving sleep hygiene and promoting restful, rejuvenating sleep in 2024. It all starts with putting your phone down before hitting the pillow.
Brain Health: The Power of Choline and Bacopa Extract
The focus on brain health is more prominent than ever in 2024. With rising awareness about mental health and cognitive decline, ingredients like choline and bacopa extract are stealing the limelight. Choline plays a crucial role in supporting brain development, while bacopa extract, known for its traditional use, has been found to support memory and cognitive function. *
Considering these important findings, incorporating supplements such as Stonehenge Health Dynamic Brain into your wellness routine is worth considering. Dynamic Brain includes these beneficial ingredients, providing a convenient way to support your brain health.*
Functional Mushrooms: Nature’s Superfood
Functional mushrooms like Lion’s Mane, Reishi, and Maitake have a long-standing history in traditional Chinese and Ayurvedic medicine, spanning centuries. These incredible mushrooms have gained recognition for their potential benefits in supporting the immune system, managing stressful situations, and promoting brain health.* In recent years, as plant-based diets and natural remedies have surged in popularity, functional mushrooms have emerged as a prominent player in the wellness sphere.*
Today, you can discover these unique mushrooms infused in various products, including coffees, health bars, chocolates, and more. To experience their incredible properties, try a high-quality supplement likeStonehenge Health Dynamic Mushrooms, which blends the most recognized and extensively studied functional mushrooms.
Embrace the wellness trends of 2024 and unlock the potential of functional mushrooms for a vibrant and balanced lifestyle.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Whether you’re planning a trip to visit family in the Midwest or heading south for sunnier skies, the excitement of holiday travel is kicking in. Loved ones are getting ready to celebrate, creating memories that will last a lifetime.
However, amidst the festive joy, it’s crucial to prioritize your safety and well-being. Regardless of whether you find yourself surrounded by snow or basking in the sun, maintaining awareness of your health and safety is essential.
Why? Because nothing can dampen holiday fun quicker than exhaustion, an upset stomach, or a blown tire.
And, by the way, these travel tips go beyond the holiday season—they’re your year-round guide to safe and enjoyable journeys. Let’s ensure your adventures are memorable for all the right reasons, leaving you with cherished moments instead of unexpected obstacles.
1. Plan Ahead for Safe Routes
One of the keys to safe holiday travel is meticulous planning. Whether driving or flying, check for the latest travel advisories, weather conditions, and road closures. Utilize navigation apps that provide real-time updates and alternative routes, so you can make informed decisions on the road. Monitor flight statuses for air travel to anticipate potential delays or cancellations.
And regardless of the mode of transportation, prioritize personal safety by taking precautions against potential risks. For road trips, ensure your vehicle is well-maintained with a check on tire pressure, brakes, and fluid levels. Consider chains for snowy and hazardous areas. Have on hand essentials like a first aid kit, flashlight, and non-perishable snacks. For air travel, familiarize yourself with the aircraft’s safety features, listen to the safety briefing, and follow guidelines from the airline crew.
2. Tackle Jet Lag Before it Starts
Heading out for a holiday adventure is a thrill but, the downside is the potential challenge of jet lag. Fortunately, there are clever tactics to guarantee you arrive feeling your best.
Firstly, tackle jet lag even before you take off. Adjust your sleep schedule a bit before your holiday trip to sync up with your destination. This pre-travel sleep shift helps your body adapt to the new time zone, reducing the shock when you arrive.
As you soar through the skies, keeping hydrated is crucial. Skip the pre-flight cocktails and caffeine – they can increase dehydration, worsening jet lag. Opt for plenty of water to keep your body well-hydrated and combat the dehydrating effects of air travel.
Upon touchdown, soak in some sunlight. Spend time outdoors, letting the sun hit you. It acts as a reset button for your body clock, signaling it’s time to be awake and alert. These simple steps can go a long way in ensuring a smoother transition during your holiday travels.
3. Stay Hydrated & Nourished
Dehydration is common during travel, particularly on long flights or road trips. And dehydration is known to exacerbate illness, exhaustion and jet lag. Remember to carry a water bottle and stay well-hydrated throughout your journey. You may even want to consider supplemental electrolytes. Pack healthy snacks like nuts and high-fiber fruit to keep your energy levels stable. For road trips, plan stops at rest areas where you can stretch and enjoy a nourishing meal.
4. Practice Safe Sleeping Habits
Whether you’re staying at a hotel, with family, or in a fancy vacation rental, the quality of your sleep can significantly impact your overall experience. One key factor in achieving restful sleep is maintaining safe sleeping habits.
If possible, use your own pillowcases and bed linens – cleanliness is paramount. If you’re not using your linens, ensure that the provided ones are clean and well-maintained. This not only contributes to a more hygienic sleeping environment but also minimizes the risk of allergies or irritations.
In addition to physical comfort, mental peace is crucial for a good night’s sleep. Keep important items like identification and medications within easy reach. Knowing that you have everything you need close by can alleviate potential stressors and contribute to a more relaxed state of mind.
5. Immunity
Traveling during the holidays often means exposure to crowded spaces, increasing the risk of picking up bugs. Prioritize your immune health by maintaining good hygiene practices. Wash your hands frequently, bring hand sanitizer, and avoid touching your face. Drink lots of water, get adequate rest, and consider taking immune-supporting supplements, such as Stonehenge Health’s Dynamic ImmunityandDynamic Liposomal Vitamin C before and during your journey.*
6. Traveler’s Diarrhea
Digestive issues, particularly traveler’s diarrhea, can be a significant concern during travel. To minimize the risk, opt for well-cooked and hot foods, avoid street food in areas with questionable hygiene practices, and drink bottled or purified water.
Consider taking a probiotic supplement that contains the strain L. rhamnosus GG (LGG) like Stonehenge Health’s Dynamic Biotics before and during your travels. Probiotics and LGG strain in particular promote a healthy balance of gut bacteria, aiding digestive health, thereby easing travel-related upset stomach and traveler’s diarrhea.*
As you embark on your holiday travel adventures, remember that safety is the key to truly savoring the joy of the season. By incorporating these safety tips into your travel plans, you’re not just protecting yourself and your loved ones, but you’re also ensuring a smooth and memorable journey. Whether you’re exploring new destinations, reuniting with family, or simply taking a well-deserved break, make safety a priority. From all of us here, we wish you a holiday season filled with warmth, laughter, and the peace of mind that comes from knowing you’ve taken steps to stay safe on your festive travels. Safe journeys and happy holidays! 🌟✈️
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Weight loss is an ongoing goal for many. Shedding those extra pounds is usually at the forefront of our minds. But before you dive headfirst into your weight loss plans, let’s take a moment to consider something that often goes unaccounted for: your Sleep.
Now, imagine a night spent tossing and turning, leaving you exhausted and drained the next day. How do you try to regain some energy? Most likely, with a cup of coffee, an energy product, or a sugary treat. As the day progresses and your tiredness grows, you might skip the gym and opt for an unhealthy takeout meal. In this way, there’s a clear link between sleep deprivation and weight gain.
But the connection between sleep and weight gain runs even deeper.
The Link Between Sleep and Weight Gain
Many studies have found a clear connection between lack of sleep and both immediate weight gain and a higher risk of obesity in the future for both adults and children. (1) Here are several factors that play into this complex relationship…
1.Hormonal Imbalance
Sleep helps regulate hormones that influence your appetite and feeling full. The two critical hormones affected by inadequate sleep are ghrelin and leptin. Ghrelin stimulates appetite, while leptin signals fullness.
When sleep is lacking, ghrelin levels rise, signaling hunger, while leptin levels decrease, reducing feelings of fullness. This hormonal imbalance sets the stage for overeating and increased caloric intake.
2.Increased Cravings for Unhealthy Foods
Sleep deprivation also affects your brain’s reward centers, particularly the regions that respond to food stimuli. Studies have shown that individuals with insufficient sleep exhibit increased cravings for high-calorie, sugary, and fatty foods. The heightened desire for unhealthy food choices contributes to the consumption of excess calories, promoting weight gain over time.
3. Disrupted Blood Sugar Regulation
Sufficient sleep is crucial for preserving optimal insulin sensitivity and regulating blood sugar levels. Lack of sleep disturbs these functions, resulting in insulin resistance that increases the risk for type 2 diabetes. Fluctuating blood sugar levels may induce desires for sugary and high-carbohydrate foods, intensifying the cycle of weight gain.
4. Decreased Physical Activity
Lack of sleep often leads to daytime fatigue. When you’re tired, it becomes more challenging to muster the energy for regular exercise, contributing to a sedentary lifestyle. Combining more calories and less physical activity creates an environment conducive to weight gain.
Strategies to Combat Weight Gain Due to Lack of Sleep
Recognizing the intricate link between sleep and weight gain is the first step towards implementing effective strategies to maintain a healthy weight. Here are practical tips to mitigate the impact of sleep deprivation on weight:
1. Prioritize Sleep
Make sleep a non-negotiable priority in your daily routine. Aim for 7-9 hours of uninterrupted sleep each night to allow your body to repair, regenerate, and maintain hormonal balance. Create a reliable bedtime routine to signal your body that it’s time to wind down.
2. Establish a Consistent Sleep Schedule
Go to bed and wake up each day simultaneously, even on weekends. A consistent sleep schedule helps regulate your body’s internal clock, promoting better sleep quality and hormonal balance.
3. Create a Sleep-Friendly Environment
Design your bedroom to optimize sleep quality. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows. Limit exposure to electronic devices before bedtime to reduce the impact of artificial light on melatonin production.
4. Limit Stimulants and Caffeine
Reduce or eliminate the consumption of stimulants and caffeine, especially as you approach bedtime. Stimulants disrupt your ability to fall asleep and reduce overall sleep quality.
5. Incorporate Stress-Reduction Techniques
Chronic stress can contribute to both sleep deprivation and weight gain. Incorporating stress-reducing techniques like deep breathing, meditation, and yoga into your day can promote relaxation and improve your sleep quality.
6. Mindful Eating Practices
Be mindful of your eating habits, especially when you feel sleep-deprived. Choose nutrient-dense, whole foods over processed and high-calorie options. Avoid eating close to bedtime to allow your body to digest food properly.
7. Stay Hydrated
Hydration is essential for overall health and can also impact sleep quality. However, avoid consuming large amounts of fluids close to bedtime to minimize disruptions due to bathroom visits during the night.
8. Regular Physical Activity
Engage in regular physical activity to support both sleep quality and weight management. Aim for at least 50 minutes of moderate-intensity aerobic exercise every other day, incorporating activities you enjoy to make exercise a sustainable part of your routine.
By prioritizing sleep and implementing these practical strategies, you’re taking proactive steps towards breaking the cycle of sleep deprivation-induced weight gain and cultivating both physical and mental well-being. A holistic approach that includes adequate sleep, mindful eating, and regular physical activity is key to achieving and maintaining a healthy weight.
