There’s nothing worse than waking up and feeling utterly exhausted. A good night’s sleep is just as important to our overall health as exercise and eating a balanced diet. However, for many of us, prioritizing sleep and establishing good sleep habits can be a struggle. Due to hormonal fluctuations, it can be more difficult for women to sleep as much as they want and need to. Although sleep can pose challenges, we can make adjustments to our daily routine that may help us achieve a better night’s sleep in no time. Watch What You Eat And Drink At Night One of the most important things to consider when getting a good night’s sleep is what we do in the evening. First, limit fluids before bed. This one is likely common sense. The more you drink, the more likely you are to have to get up and use the bathroom during the night. For some people, that bathroom trip will make it very difficult to fall back asleep, or it might mean the end of the night’s sleep altogether. It’s also important to discontinue caffeine use several hours before bed. Caffeine is a stimulant that keeps your mind going long after your body wants to sleep. By Wix Eating late at night can have similar effects to drinking. Late-night meals or even snacks can wreak havoc on the digestive system. Depending on what you eat, they may also cause issues like acid reflux or other ailments. Try to avoid consuming anything for one to two hours before retiring for the evening. Turn Off The Electronics We know, this one is so tough, but it’s really important. A Harvard study  found that blue light had a significantly negative effect on sleep compared to other types of light. “While light of any kind can suppress the secretion of melatonin, blue light  at night does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness,” the study explains. Dmitry Ganin That kind of data doesn’t lie. The best thing to do if you need to wind down before bed is to read a book. And we’re not talking on a tablet, but an actual book with pages. It might be an adjustment, but it’s worth it. Establish A Sold Sleep Pattern This one might seem impossible for moms who have kids participating in activities at all hours. However, establishing a good bedtime routine and waking up at a consistent time is just as important for adults as it is for young people. Getting a solid seven to nine hours a night is best for our physical and mental health. If we create a sleep schedule and stick to it, our bodies will naturally adjust in a few weeks, and it will become second nature. Try A Natural Supplement While our bodies naturally produce melatonin, sometimes we need a boost, and taking a melatonin supplement may help. According to the Cleveland Clinic, pina messina “Melatonin is an important part of your daily routine, even if you don’t know it. It helps your body get ready to sleep at night and wake you up in the morning. If something throws your melatonin out of whack, you might notice symptoms of a sleep disorder.” It’s essential to check with your healthcare provider before starting any supplements or medications. Create A Sleeping Oasis Find the pillow, mattress, sheets, and blankets that make for a comfortable sleeping environment. If you enjoy white noise, consider investing in a machine that helps produce your favorite sounds. Blackout curtains are ideal for individuals who prefer a dark room for sleeping. Ensure the room temperature is comfortable so that you won’t wake up too hot or too cold hours later. By Wix Creating the best sleep situation may take trial and error until you find the perfect mix, so give yourself some grace.

Although we may not always realize it, a woman’s menstrual cycle plays a significant role in how she feels. Familiarizing ourselves with our bodies, hormonal changes, and how our cycle affects us has big benefits. One thing we can do is commit to cycle syncing. This practice encourages women to synchronize their exercise routine, diet, and water consumption throughout their menstrual cycle to optimize their overall well-being. An average menstrual cycle lasts approximately 28 days, but this varies from woman to woman. Per the Cleveland Clinic , some women’s menstrual cycles are as little as 21 days, and others last up to 35 days. Regardless of length, a typical menstrual cycle consists of four distinct phases. They include the menstrual phase, the follicular phase, ovulation, and the luteal phase. If a woman does not become pregnant during ovulation, the cycle begins again. Photo by Wix Baylor Scott & White  explains that making deliberate food choices during the four phases of the menstrual cycle can make us feel better. The Menstrual Phase Bleeding and cramping both accompany this phase of the menstrual cycle, which can definitely make us feel uncomfortable. Iron-rich foods can help during this time. It’s best to eat lots of leafy greens, beans, and lean meat to get an iron boost. It’s also wise during this phase to consume lots of vitamin C to help with iron absorption. The Follicular Phase During the follicular phase, our ovaries prepare to release an egg during ovulation. Our bodies respond by increasing estrogen levels. It’s a good idea to focus on lean protein, vegetables such as broccoli and other non-starchy options, as well as healthy fats like avocados or omega-rich fish. The Ovulation Phase When we ovulate, our bodies give us cues to know conception is possible at this time. We may also experience a boost in energy, which benefits from lean protein, good fats, and complex carbohydrates found in fruits and sweet potatoes. Nutriciously The Luteal Phase When we’re in the luteal phase, that’s also the time when many women will feel premenstrual symptoms like mood swings, cravings, and a lack of energy. During this time, women need to stay hydrated and avoid overindulging. Sticking to smart choices, such as dark chocolate, nuts, and lean protein, will help make this phase a bit easier. Cycle syncing with healthy food and exercise choices can be a game-changer for women. Making these simple changes can make a significant difference in how you feel during the distinct phases of the menstrual cycle.

The older we get, the more things we have to balance. With age comes wisdom, but there are also careers, relationships, and children. We have busy schedules and what seems to be a never-ending to-do list. While our physical health and wellness are definitely important, mental health plays an equally important role in our overall well-being. One of the best things we can do for ourselves is to bring a bit of joy and peace into our lives, and it’s as simple as adopting daily habits that will help to eliminate the negative and bring out the positive. Tips For Instantly Adding Joy and Peace to Your Life bruce mars 1.) Resist The Urge To Scroll When You Wake Up We’re all guilty of opening our eyes, grabbing our phones, and starting the daily doom scroll. Instead of immediately reaching for electronics, start the day with a few minutes of quiet time. Whether you pray, meditate, or clear your mind, it’s a great way to refresh and start the day anew. 1.) Take Time For Exercise That doesn’t mean you have to spend hours at the gym every day. Simply getting up and moving will help to start your blood pumping, which can improve your mood. Engaging in physical activity throughout the day can also help the workday pass more quickly. Consider a walking pad and a standing desk. It’s a simple way to incorporate good health habits without adding one more thing to your list. Vitaly Gariev 3.) Compliment Others We’ve all heard the phrase, “See something, say something.” That doesn’t just mean bad things. If you see another person wearing glasses that you like or encounter a sales associate at your favorite store with a happy smile, tell them about it. Complimenting others will bring them joy and, in turn, will make you feel joyful. This is one of the best ways to improve your own mood while making the world a better and happier place. 4.) Surround Yourself With People You Care About If you constantly find yourself in the presence of people who bring you down, it will affect your joy. Instead, make it a point to spend time with others who share your interests and bring you joy. If you make a conscious effort to stay away from negativity, your peace will increase rapidly. Toa Heftiba 5.) Practice Self-Care Self-care means different things to different people, so you must find what works best for you. If you find joy in taking a walk, reading a book, or having a hot bath before bedtime, make it a habit. The more we care for ourselves, the easier it will be to care for others and help them maintain their own joy in life.

If you’re the kind of person who loves to start their day with a nice cup of coffee, we’ve got something you just have to try. And no, it’s not a new holiday creamer or funky-flavored syrup. This new coffee trend comes with potential health benefits, so you can start your day with an even bigger boost than you’re used to. West Berkshire Roastery  recommends giving Lion’s Mane mushrooms a try as part of your morning coffee. This may sound wild, but there’s a lot of good that could come from those funky little fungi. Photo By Wix The Cleveland Clinic  explains that, although research is limited, some non-human studies have shown that Lion’s Mane mushrooms can help support brain, heart, and gut health. “Improving immune function is directly related to gut health,” registered dietitian Beth Czerwony, RD, LD, explained, according to the Cleveland Clinic. “When your gut microbiome is healthy, your immune system works better. Lion’s mane mushrooms seem to quiet down inflammation in your gut.” Lion’s mane mushrooms may also help fight off cancer. Although there have been no human studies, many people seek more holistic options for their care. Photo by Wix “People are looking for alternatives for things before they go on medications,” Czerwony said. “It’s in this holistic attitude that we find food is medicine.” According to West Berkshire Roastery, it’s simple to make Lion’s Mane coffee at home. All you have to do is take some dried Lion’s Mane Mushrooms and grind them with your favorite coffee beans. Then you will brew just like you typically would at home. “ Lion's Mane mushrooms and coffee are a perfect combination for anyone looking to boost their brain function, improve their memory, and enjoy a delicious cup of coffee. Give it a try and see the benefits for yourself,” the roastery suggests.

Walmart made a huge announcement on October 1 about the future of its private-label foods, and shoppers can’t wait. The retail giant will eliminate the use of synthetic dyes and 30 other ingredients, including certain preservatives, artificial sweeteners, and fat substitutes, from its private label brands. Walmart’s goal is to create a more transparent food system while adjusting to ever-evolving customer preferences. “Our customers have told us that they want products made with simpler, more familiar ingredients — and we’ve listened,” John Furner, President and CEO, Walmart U.S., shared in a news release .  “By eliminating synthetic dyes and other ingredients, we’re reinforcing our promise to deliver affordable food that families can feel good about.” Karsten Winegeart Walmart Shoppers Want Food Transparency and Healthier Options Walmart conducted a survey recently that shows its customers care deeply about what’s inside their food. A whopping 62% said they want more transparency, and 54% admitted to reviewing their food’s ingredients. “This commitment demonstrates how Walmart is responding to changing customer preferences, while also setting the standard for providing exceptional quality and innovation at an outstanding value,” Furner added. Walmart’s announcement was met with cheers from consumers. Caique Morais “That's a solid move. Putting customers first by cleaning up the ingredient list is how you build trust. Reminds me of Wilson's point that smart companies are leaning into this stuff because the market is demanding it. Good on them,” someone shared on X. “Great job, Walmart!! Get rid of all preservatives in your products, too! Lead the way! You can do it!! Let’s Go! We’re watching,” another person agreed. According to Walmart, the transition is expected to be complete by January 2027 at the latest. This will give the company more than a year to work with private brand suppliers to adjust and source alternative ingredients. The changes will affect Walmart's house brands like Great Value, Marketside, Freshness Guaranteed, and bettergoods.

One of the most challenging aspects of adopting a lifestyle change that involves diet and exercise is maintaining consistency. We’re ready for that first day, and we have every intention of sticking it out, but sometimes we quit. Extreme fitness challenges like 75 Hard can be too much for many people, leaving them physically and emotionally exhausted. That can lead to frustration and ultimately, giving up. But a fitness trend called 75 Soft hopes to make the transition into a healthy lifestyle a bit easier. Sarah Campus, PT and founder of LDN MUMS FITNESS , shared a bit of insight into 75 Soft with Cosmopolitan . "The 75 soft challenge is a more flexible and balanced alternative to the popular 75 hard challenge," Campus explained. "It aims to promote healthy habits without the strict, all-or-nothing mentality of 75 hard." This challenge does not have strict rules. Instead, it focuses on getting healthy and sticking to it, the Cleveland Clinic  explained. The 75 soft plan encourages healthy eating and avoiding alcohol. Then it adds an exercise component of 45 minutes a day and a water goal of three liters daily. But maybe one of the most interesting parts of 75 Soft is that it encourages reading 10 pages a day. This isn’t just about physical health but also keeping our minds sharp. Photo by Wix “When you’re trying to make improvements, it’s better and more helpful if you try to tackle one small thing at a time until you start to feel comfortable and get better over time,”  Health and sports/performance psychologist Matthew Sacco, PhD ,  shared with the Cleveland Clinic. “The goal is not to push yourself so hard that you think of failing. The goal is to help yourself feel confident enough to keep going. And it feels really good when you accomplish a goal.” We like the 75 soft approach. It gives reasonable goals that many can accomplish. And if we fall short, there’s no need to feel guilty. This is definitely something to try.

There have been numerous fad diets over the years that make bold claims but ultimately fall short. We all remember our moms trying the grapefruit diet or jumping on the no-fat bandwagon. Believe it or not, there was a time when lots of women survived on the egg and wine diet. Thankfully, we’ve come a long way in understanding our bodies and what we truly need to not only nourish us, but also to help maintain things like a healthy gut. Dr. Amy Shah, a board-certified physician, nutrition specialist, and gut health expert, shared insights on the 30-30-3 method and how it can impact our health. She spoke with the Everygirl Podcast   about why protein, fiber, and probiotic foods in the proper proportions can change our gut health in days. Dr. Shah recommends consuming 30 grams of protein for breakfast, along with 30 grams of fiber throughout the day, and incorporating three probiotic foods. But that protein doesn’t have to be consumed all in one superfood shake within the first few minutes we’re awake. Instead, find a way to get those grams into your diet in a way that fulfills you. The protein push has been huge in the last several years. While many people are getting enough, and sometimes even too much protein, they lack the proper amount of fiber. Without that fiber, our digestive and gut health will get completely out of whack. “Protein is such a huge push right now and having such a moment, and it’s also great for gut health, but the really big mistake that I was making and I see so many people making is that they’re not even thinking about fiber, or they don’t even know where it exists,” Dr. Shah said. Getting that fiber in doesn’t have to mean eating dry cereal or cloudy drinks. Fiber can be found in things like apples, avocados, berries, artichokes, broccoli, and cauliflower. Throwing together a high-fiber salad with some protein on top can be a filling and healthy decision. Adding probiotics to help keep the healthy bacteria in our gut is essential. That can come from a host of fermented foods, such as yogurt, kefir, pickles, sauerkraut, and even sourdough bread. “When you heal your gut, you find your gifts; you can think better because of the gut-brain connection…So not only does it change your health, but it literally changes the direction of your life,” Dr. Shah explained. Incorporating the 30-30-3 eating plan, along with adequate water and exercise, can create a noticeable change in how we feel in a short time.

How often do you wake up in the morning and want to roll over and hit the snooze button? Many mothers experience this feeling every day. We are busy with our careers, kids, relationships, and the hundreds of other things we juggle daily. Exercising first thing in the morning might be the last thing on your mind, but it’s pretty darn important. Getting our bodies moving in the morning offers numerous health benefits. And it doesn’t have to be a long and intense workout to have great health benefits. Cardiologist Erik Van Iterson shared some insight into morning workouts with the Cleaveland Clinic . He said that we all need to find a time that works for us to build a routine and consistency. However, if you can work out in the morning, research shows that there are health benefits. Some individuals who work out in the morning report lower blood pressure and improved sleep patterns. Sometimes they also see greater weight loss due to improved fat burning and better appetite suppression. “Most of us who want to exercise for general health effects, the best time is the time that works best for your lifestyle and allows you to perform it regularly,” Dr. Van Iterson said. Morning workouts help boost metabolism and mood. Even though we might dread it, there’s no doubt we feel a sense of accomplishment after getting in some exercise. Even if you don’t have a lot of time, a quick workout can have a big impact on energy levels. Start with something you enjoy. Whether it’s yoga, cardio, or weightlifting, give yourself 10 minutes to start your day right. 5 Morning Exercises to Start Your Day Right Here are some great exercises that won’t take up a big part of your day but can make a huge impact.

What we put into our bodies matters. That does stop with what we eat and drink. The air we breathe plays an important role in our overall health. Environmental factors can impact our air quality, but a NASA study reveals that  we can naturally improve the air quality in our homes. Many people use air purifiers, but incorporating certain plants into your home can help purify the air while also adding beauty. In the study, NASA examined how houseplants purify the air in sealed space stations. Not only do they release oxygen and absorb carbon dioxide, but plants also help remove common air pollutants like benzene , formaldehyde , and trichloroethylene . Those pollutants can cause irritation to our skin, eyes, nose, and throat. NASA Suggests Multiple Varieties Of Plants As Natural Air Purifiers Lucian Alexe Here are a few of our favorites that aren’t terribly high-maintenance, are aesthetically pleasing, and will help purify the air. Spider Plant Spider plants are funky-looking, green, and easy to care for. They tolerate a wide range of temperatures and flourish in indirect sunlight. As far as air purifying is concerned, they remove formaldehyde, xylene, and toluene from the air. Snake Plant Snake plants can range from small greenery on a shelf to large potted wonders. They don’t require much light or frequent watering. These easy-going plants remove formaldehyde, benzene, xylene, toluene, and nitrogen oxides from your home without asking for much in return. Max Williams Peace Lily Peace Lilies are beautiful flowering plants that thrive in indirect light, but will require more watering than other plants. That consistently moist soil helps the peace lily to grow and remove formaldehyde, benzene, trichloroethylene, xylene, and ammonia from our homes. Aloe Vera If you’ve ever burned yourself or spent too much time in the sun, you know how handy it is to have an aloe plant in your home. They produce a soothing gel if you keep them in bright indirect light and water them occasionally. In addition to their first aid properties, aloe plants will remove formaldehyde and benzene from the air. feey Philodendron Philodendron plants come in a variety of colors, making them a fun choice to highlight your home’s décor. We particularly love the pink princess and ring of fire varieties. This colorful foliage will effectively remove formaldehyde, but you’ll have to water it regularly and keep it in indirect light. Not only will these plants purify the air in your home, make it a beautiful space to live, but they also lend a helpful ear if you need to get a few things off your chest. The best part is that they don’t talk back and never judge.

Gut health and skin health, can’t a girl just have it all? Yes, she can. Many superfoods offer multiple benefits that will help keep our gut microbiome healthy while also giving our skin that gorgeous glow. First and foremost, we must look at our water intake. Being well-hydrated helps keep our digestive system functioning properly and promotes supple skin. It’s not only water that helps our gut and our skin. There are plenty of foods and drinks we can try that will benefit us from the inside out. Photo by Wix Avocado Daily avocado consumption helps produce healthy bacteria that aid in breaking down fiber, thereby supporting gut health, according to a study published in The Journal of Nutrition . Participants also had a slightly higher level of weight loss when incorporating avocado into their daily diet. When it comes to our skin, avocado has incredible benefits. It's packed with vitamin C, which supports collagen production. Additionally, avocados contain a high amount of healthy fats, which help keep our skin hydrated. Green Tea A recent study by The Ohio University  showed a positive correlation between consuming green tea extract and lowered blood sugar as well as improved gut health. Green tea consumption helps lower inflammation that can lead to a “leaky gut.” As far as our skin is concerned, green tea  helps combat both acne and the signs of aging. Some studies even show green tea can help prevent skin cancer. Photo by Wix Fatty Fish If you’re a fan of fish like salmon, mackerel, and herring, your gut and skin will thank you. Certain fish are rich in omega-3 fatty acids that can help combat inflammation,  which can lead to significant digestive issues. Those same omega-3 fatty acids also help to keep our skin thick and moisturized. Some studies suggest that  fatty acids can help combat skin issues such as lupus or psoriasis. Dark Chocolate Yes, dark chocolate can be a healthy option. Cocoa is rich in polyphenols that support digestion and contains fiber. It can also help improve cholesterol and blood sugar levels. Our skin loves the antioxidants in dark chocolate, which can help reduce signs of aging. It also improves circulation, which promotes a healthy glow. Dark chocolate's anti-inflammatory properties may help reduce redness in our skin. There you have it, eating well and taking care of our bodies shows from the inside out.

Fall is officially upon us, and we’re ready for all the fun. Bring on the flannel, campfires, and of course, the delicious fall fare. When we think of fall dining, there are definitely some foods that steal the show this time of year. There’s nothing better than apples, squash, brussels sprouts, and pumpkin this time of year.  Fall is also a great time to try new soups and stews that can help warm our hearts and bodies on a crisp autumn day. Photo By Wix A change of season offers a new culinary adventure. By using fresh, seasonal ingredients, we have the opportunity to incorporate nature’s bounty into our meals. "Talking to the local farmers can really come in handy, because they'll know exactly what's growing at that specific time," Annie Cavalier, a registered dietitian nutritionist in Dallas, shared with the American Heart Association . "They'll introduce me to something that I haven't tried before, and most of the time, it's absolutely delicious." By Corryn Burtenshaw Eating Seasonally is Good For Your Health Eating seasonally means your produce will have higher levels of vitamins, minerals, and antioxidants , as its nutritional content begins to decline once it's picked. This means you should eat what is grown locally, as well, because an apple grown in New York and shipped to California will not be at its peak. "Vitamins, particularly vitamin C, degrade during storage, meaning apples kept for several months may have lower levels of certain nutrients compared to freshly harvested ones," Cavalier said. Eating seasonally will also give you peace of mind that your fruits and vegetables were grown in their most natural conditions, instead of being harvested inside commercial greenhouses and being subjected to artificial ripening techniques. Autumn seasonal fruits and vegetables offer great health benefits. Apples provide a much-needed fiber boost while helping to curb cravings for something sweet. Brussels sprouts are high in vitamin C, vitamin K, and folate, and support digestive health. The fall favorite pumpkin packs a punch with potassium, fiber, and antioxidants that support heart health and help maintain healthy blood pressure. Delicious and Healthy Fall Recipes If you’re ready to dive into all the autumn food favorites. We have some delicious suggestions. By Nate Dumalo Butternut Squash Soup Healthy Apple Crisp The Best Brussels Sprouts Of Your Life Gluten-Free Spiced Pumpkin Pancake Many foods on our autumn tables are not only delicious, but also have great health benefits. Challenge yourself this fall to try something new and be adventurous in the kitchen. Think fresh and head to your local farmer’s market for the best ingredients. You will love what you find.

In recent years, we’ve heard a lot of buzz about seed oils and why some people think we should avoid them. For generations, we’ve cooked with what many influencers call “The Hateful Eight,” and now we’re questioning the impact on our health. Are canola oil, corn oil, cottonseed oil, soybean oil, sunflower oil, safflower oil, grapeseed oil, and rice bran oils really the devil? Or, can we rely on the old adage that “everything in moderation” is OK? Let’s see what the experts have to say. One of the biggest concerns some people have with seed oils is their potential to cause inflammation. Many believe that omega-3 fatty acids cause inflammation, but that's not really the case. Photo by Wix “The omega-3s seem to be a little more anti-inflammatory than the omega-6s,” Christopher Gardner, PhD, the director of nutrition studies at the Stanford Prevention Research Center,  says. “But somehow, this has been flipped into saying the omega-6s are pro-inflammatory. That isn’t the case. Just because research suggests that omega-3s have stronger anti-inflammatory effects doesn’t mean omega-6s are harmful.” So where did this all come from? The dislike for seed oils likely stems from their use in fast-food restaurants. Because oils like canola and soybean are less expensive and give good flavor, restaurants use them. Of course, we know that consuming a large amount of fast food, fried food, and processed food isn’t good for us, and if people are consuming a significant amount of seed oils in this way, they’ll likely be less healthy than those who don’t. Photo by Wix “We know that ultra-processed foods generally are not good for your health. They are usually high in sodium or salt, added sugars, unhealthy fats, and additives,” Matti Marklund, PhD, MSE, an assistant professor in International Health,  explains . “That's why it's bad for you, not the inclusion of seed oils.” Should we toss all our seed oils and start over? The experts don’t think so. Instead, incorporate seed oils as part of a balanced diet. There’s nothing wrong with treating yourself from time to time. Focusing on whole foods, fruit, vegetables, and lean protein will lead to a healthier life in the long run.