EZ Melts Health Blog

Reading Time: 3 minutes Have you ever found yourself unable to fall asleep at night? Or tossing and turning for hours on end?  Well, you’re not alone. In fact, according to the Centers for Disease Control and Prevention, one-third of U.S. adults report that they usually get less than the recommended amount of sleep.  With such a high percentage, it’s no wonder why people are turning to melatonin supplements for help. However, there’s a question that often arises among consumers: Can you overdose on melatonin supplements?  How to Tell If Your Body is Making Enough Melatonin Before we dive into whether or not you can overdose on melatonin supplements, let’s take a look at why people turn to them in the first place.  Melatonin is a hormone produced by the pineal gland in the brain and is responsible for regulating our sleep-wake cycle.  However, there are many factors that can disrupt the production of melatonin. These include everything from stress to certain medications.  This is where supplements come into play. They can help bridge the gap between what our bodies are producing and what we need to get a good night’s rest. How Much Melatonin Should I Take? Determining the right dosage comes down to several factors. These include age, weight, current medications, and health conditions.  For example, individuals with liver disease may not be able to metabolize melatonin as effectively and may need a lower dosage.  One thing is for sure: do your research and compare supplements before purchasing. Not all supplements are created equal, so choose a melatonin supplement that only contains necessary, quality ingredients to support your best sleep. There are also other supplements you can take to support the efficacy of melatonin tablets.  It’s important to speak with a healthcare provider to determine the right dosage for you. It’s important to know how much melatonin to take to avoid any potential risks. The standard dosage guidelines for adults is between 0.5-5 mg depending on individual needs.  However, note that just because a higher dosage is available does not mean it’s safe or necessary. Higher doses can disrupt our natural sleep-wake cycle and lead to side effects. Dosage Recommendations for Children For children, the recommended dosage varies based on age and weight. In general, the recommended dosage for children ranges from 1 mg to 5 mg depending on their age and weight.  It’s important to speak with a healthcare provider to determine the right dosage for your child. Signs and Symptoms of Melatonin Overdose So now, the important question: Can you overdose on melatonin supplements? The short answer is yes.  While it is a naturally occurring hormone in our bodies, too much of it can lead to potential risks. Signs and symptoms of an overdose include nausea, dizziness, headaches, and disrupted sleep.  However, it’s important to differentiate between side effects and actual overdose symptoms. Side effects of melatonin supplements are common and can include drowsiness, headaches, and nausea. If these symptoms persist or worsen, you must speak with your healthcare provider.  Actual overdose symptoms, however, are more severe and may include hallucinations, seizures, and respiratory distress. It’s important to seek medical attention immediately if you experience any of these symptoms. Conclusion Melatonin supplements can be a helpful tool for individuals struggling with sleep issues. However, it’s important to take the necessary precautions to avoid any potential risks.  Always speak with a healthcare provider to determine the right dosage for you and never exceed the recommended amount. If you experience any potential overdose symptoms, seek medical attention immediately. Sweet dreams!

Reading Time: 3 minutes Congratulations, parent-to-be! As you navigate through the exciting journey of pregnancy, you may be brimming with questions about the best ways to have a smooth transition pre- and post-pregnancy  One of the best ways to do so is by ensuring that you receive all the necessary nutrients through a healthy diet and vitamin supplements.  In this blog, we will discuss why prenatal health and vitamins are crucial during pregnancy, key nutrients for a healthy pregnancy, and recommended supplements for those who are expecting.  Why Prenatal Nutrition is Important Prenatal health plays an essential role in ensuring that both you and your baby stay healthy during pregnancy. By taking care of your health, you give your baby a strong foundation for growth and development, not to mention a great head start in life!  Proper nutrition may also reduce the risk of complications during pregnancy, such as preterm labor, gestational diabetes, and preeclampsia. Ways to Get Essential Nutrients During Pregnancy Eating a balanced diet that includes fruits, vegetables, proteins, and healthy fats is essential for supporting your best pregnancy experience.  A well-balanced diet can also reduce the risk of common pregnancy ailments such as constipation, heartburn, and morning sickness.  A widespread recommendation by medical professionals is typically to incorporate quality prenatal supplements that focus on the vitamins and minerals a pregnant person needs.  Key Nutrients for a Healthy Pregnancy The following nutrients are particularly important for pregnant women: Folic acid, iron, calcium, vitamin D, and omega-3 fatty acids.  Folic acid helps prevent birth defects in the baby’s brain and spinal cord. Iron is essential for the production of red blood cells in the baby and ensures that the mother has enough blood during pregnancy.  Calcium and vitamin D support the development of the baby’s bones and teeth, while omega-3 fatty acids support fetal brain and eye development. Healthy Meal Planning Tips for Your Pregnancy Healthy meal planning is vital during pregnancy as it can help you meet all the nutritional requirements for a healthy pregnancy.  Try to consume a variety of high-fiber fruits, vegetables and complex whole grains, and lean proteins. Aim for three meals a day and two healthy snacks as usual, but always eat if you’re hungry. Listen to your body and what it’s telling you. Overall, try to avoid processed foods, sugary drinks, and caffeine that are heavily prevalent in the Western diet and drink plenty of water. Vitamin Supplements to Support Prenatal Health In addition to eating a healthy diet, prenatal vitamins can help ensure that you get all the necessary nutrients for a healthy pregnancy.  Prenatal vitamins usually contain folic acid, iron, calcium, and vitamin D. It’s best to speak to your doctor to find the right vitamin supplement for your specific needs. The Role of Additional Supplements During Pregnancy In some cases, you may need additional supplements such as DHA, vitamin B12, zinc, and magnesium, but your doctor will help tailor a plan to your individual needs.  DHA is an omega-3 fatty acid that supports the baby’s brain and eye development. Vitamin B12 is essential for the formation of red blood cells. Zinc and magnesium support fetal development. Do I Need to Talk to a Doctor Before Taking Prenatal Vitamins? Although most supplements are safe for pregnant women, it’s crucial to speak to your healthcare provider before taking any. Your healthcare provider can guide you in choosing the best supplements that suit your specific needs and recommend safe dosage guidelines. Conclusion As an expecting parent, it’s important to prioritize your and your baby’s health. Proper nutrition and vitamin supplements can support a healthy pregnancy, reduce the risk of complications, and ensure that your baby develops well.  Eating a balanced diet, taking appropriate vitamin supplements, and consulting with your healthcare provider are all crucial steps towards a healthy and safe pregnancy. Wishing you the best possible pregnancy experience. 

Reading Time: 3 minutes Your heart is your body's central powerhouse. When our hearts are healthy and working at full capacity, we feel strong and energized because it's supplying us with oxygen and nutrients by pumping blood to our entire body. Keeping our hearts happy and healthy is essential for overall well-being, and diet plays a crucial role in maintaining the health of our hearts. The right foods can strengthen your heart and reduce your risk of cardiovascular diseases, while the wrong ones can have the opposite effect.  Unfortunately, the American diet leaves a lot of room for improvement when it comes to keeping our hearts healthy. Heart disease is the leading cause of death in the US.  According to the Centers for Disease Control and Prevention (CDC), around 647,000 Americans die from heart disease each year – that’s 1 in every 4 deaths. The good news is that the risk of cardiovascular disease can be significantly lowered with the right nutrition. In this blog post, we'll share with you the 10 best foods that are good for your heart and why they're so beneficial. Fatty Fish Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids that lower blood pressure, prevent blood clots, and reduce the risk of heart attack and stroke. Aim for two servings of fatty fish per week to reap the benefits. Leafy Greens Leafy greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, and antioxidants that reduce inflammation, lower blood pressure, and improve circulation. Steam, sauté, or blend them into smoothies for a heart-healthy boost. Berries Berries like blueberries, strawberries, and raspberries are rich in antioxidants that reduce inflammation, improve circulation, and protect against heart disease. Enjoy them as a snack, in smoothies, or as toppings for yogurt and oatmeal. If you want to eat seasonal foods like berries year-round, consider freezing them so you can use them later. Nuts and Seeds Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are high in fiber, healthy fats, and antioxidants that improve cholesterol levels, lower blood pressure, and reduce the risk of heart disease. Incorporate them into your meals and snacks for a crunchy, nutritious boost. Whole Grains Whole grains like oats, brown rice, and quinoa are rich in fiber, vitamins, and minerals that support heart health by reducing inflammation, lowering cholesterol levels, and regulating blood sugar. Swap refined grains for whole grains to reap the heart-healthy benefits. Legumes Legumes like beans, lentils, and chickpeas are high in protein, fiber, and nutrients that lower cholesterol levels, reduce blood pressure, and improve blood sugar control. Add them to soups, salads, or as a side dish for a delicious and heart-healthy meal. Avocados  Avocados are a good source of heart-healthy monounsaturated fats that improve cholesterol levels, reduce inflammation, and lower the risk of heart disease. Use it as a spread, dip, or topping for salads and sandwiches. Tomatoes Tomatoes are rich in lycopene, an antioxidant that is associated with reduced inflammation, improves circulation, and protects against heart disease.  Enjoy them fresh, cooked, or in sauce for a tasty and heart-healthy addition to your meals. Dark Chocolate Yes—chocolate, sweet! But hold on, it has to be the right kind. Pure, dark chocolate is rich in flavonoids that improve circulation, lower blood pressure, and reduce the risk of heart disease. Choose high-quality dark chocolate with a high cocoa percentage for maximum health benefits. Green Tea Green tea is rich in antioxidants that reduce inflammation, improve circulation, and protect against heart disease. Enjoy it hot or cold for a refreshing and heart-healthy drink. Conclusion Making smart nutrition choices is one of the best ways to keep your heart in its prime and lower your risk of heart disease. Incorporate these 10 foods into your diet to reap the heart-healthy benefits. The best part about these foods above is they're so flexible—they all can be incorporated into recipes, snacks in between meals, sandwiches, salads, desserts, you name it! Of course, you can eat them on their own, but feel free to get creative. Check out the American Heart Association's site for more suggestions on nutrition, exercise, and more if you're just getting started.  A healthy diet, combined with regular exercise, stress management, and good sleep, can help you maintain a strong, healthy heart for years to come.

Reading Time: 3 minutes Ashwagandha is an herb that is widely known for its various health benefits. It has been used in Ayurvedic tonics for centuries and is now gaining popularity in the Western world as an adaptogen used in many different supplements, teas, and health food products.  While the name might sound intimidating, Ashwagandha is a plant believed to be correlated with many positive health benefits.  It's a plant that's native to India and some parts of Africa. It is also known as Indian ginseng or winter cherry. The root of the plant is used to make supplements that are said to support many different benefits—but is it a good choice for you? And what time of day is best to take this supplement? While we can't make any scientific claims about it healing or altering your health state, we can say it may support a wide range of health benefits. Keep reading to find out when you should take ashwagandha and the potential benefits you may notice. Ashwagandha and a Good Night's Sleep Ashwagandha has been shown to potentially improve the quality of sleep in some individuals by supporting lower cortisol levels.  Cortisol is a stress hormone that can interfere with your body's natural sleep-wake cycle. This means taking ashwagandha before bed may help you fall asleep faster and stay asleep longer. People have reported that their sleep quality increased while taking Ashwagandha daily. Ashwagandha and Stress Levels Ashwagandha's benefits for stress are often one of the most popular reasons people add it to their daily routine. For many, stress is highest in the morning as we start our day, look at our to-do list, or get ready for work before running out the door. This makes taking ashwagandha in the morning a great option for those looking to support a healthier stress response throughout the day. On the other hand, some of us may experience more stress at night due to work or personal thoughts spinning in our minds at night when we try to sleep.  In this case, taking ashwagandha at night may be more beneficial as it can help promote a sense of relaxation and calmness before bedtime. Ashwagandha and Your Brain Did you forget something? In addition to supporting lower levels of anxiety and a good night's sleep, ashwagandha has also been shown to potentially support your cognitive functioning and memory. This is especially important for those who are looking to maintain mental clarity and focus throughout the day, whether it be for work or other daily activities. Studies have shown that ashwagandha may help improve reaction time, decision-making, and information processing. This is believed to be due to its ability to promote a sense of calmness in the brain. Your brain operates at a higher capacity when you're not super anxious or stressed, and ashwagandha may promote lower levels of previously mentioned cortisol in your body. Ashwagandha and Hormones Studies show that ashwagandha can potentially promote a healthy hormone balance. This could be a great support for menopausal women who may experience fluctuating hormones. Additionally, studies have shown that ashwagandha may help to support thyroid health by promoting lower levels of inflammation in the body.  This is important as the thyroid gland plays a crucial role in regulating metabolism, energy levels, and mood, and when inflammation is high, the thyroid can get off track. When Should I Take Ashwagandha? While you can take ashwagandha at any time of the day, the best time depends on your specific needs.  If your goal is to support better quality rest, it’s best to take ashwagandha at night. The herb has a calming effect that helps reduce cortisol levels, making it easier for you to relax and have a good night's sleep. On the other hand, if you’re looking to support lower levels of stress and a sharp mind, it’s best to take it in the morning.  If you are taking ashwagandha, make sure it’s a quality supplement made with KSM-66 Ashwagandha®. As always, talk to a trusted healthcare professional before deciding on the best time to take it, and whether to take it with food or not.  Another important thing to note is the suggested dosage. The recommended dose of ashwagandha varies depending on your health goals, age, and medical condition. It is advisable to start with a small dosage and work your way up. Conclusion  In short? You can technically take ashwagandha any time of day! However, the best time of the day to take ashwagandha depends on your specific needs and goals.  Remember to consult with a healthcare professional before taking any supplements or if you’re not about the dosage or how it could impact you. You may find that ashwagandha is your go-to supplement for many different wellness goals. 

Reading Time: 3 minutes Understanding What Vitamins Should Not Be Taken Together Vitamins and supplements are more popular than ever. From immunity support to energy and bone health, there’s a pill or powder for almost everything. But with so many options available, one key question often goes overlooked — what vitamins should not be taken together? While vitamins are vital to overall wellness, combining certain nutrients at the wrong time or in the wrong ratios can actually reduce their effectiveness or even cause unwanted side effects. Some minerals compete for absorption in the gut, while others interfere with one another’s biological activity. In this article, we’ll look at the most common combinations of vitamins and minerals that should not be taken together — and why timing and dosage matter just as much as the nutrients themselves. Why Some Vitamins Shouldn’t Be Combined Not all vitamins interact perfectly. Certain nutrients share the same transport pathways or require similar cofactors for absorption. When taken simultaneously, one can block or weaken the uptake of another. This doesn’t mean these vitamins are bad for you — it simply means that spacing them out or taking them at different meals can help you get the most benefit. Now, let’s break down which vitamins and minerals shouldn’t be taken together and what to do instead. 1. Calcium and Iron Calcium and iron are both essential minerals but they compete for absorption in your intestines. Calcium supports strong bones and nerve function, while iron helps produce red blood cells and carry oxygen throughout the body. When taken together, calcium can block the absorption of iron, and iron can reduce calcium uptake in return. This interaction is especially important for people treating iron-deficiency anemia or bone density issues. Best practice: Take calcium and iron supplements at different times of the day. For example, take iron in the morning on an empty stomach and calcium later with a meal. 2. Vitamin C and Vitamin B12 Vitamin C is an antioxidant that supports immunity and collagen formation. Vitamin B12 plays a major role in nerve health, red blood cell production, and DNA synthesis. However, taking vitamin C and vitamin B12 together can be counterproductive. Large doses of vitamin C can degrade B12 in the digestive tract, reducing how much your body can absorb. Best practice: Separate vitamin C and B12 doses by at least two hours. If you take both daily, consider having B12 in the morning and vitamin C in the afternoon. 3. Zinc, Calcium, and Magnesium Zinc, calcium, and magnesium are vital for immunity, metabolism, and muscle health — but not all at once. When taken together, they compete for the same absorption channels in your small intestine. Calcium in particular can inhibit zinc and magnesium absorption, leading to lower overall benefit. Best practice: Take zinc and magnesium together in the evening, as they support sleep and recovery. Take calcium at a different meal or earlier in the day. 4. Vitamin E and Blood Thinners Vitamin E is a powerful antioxidant that supports skin health and protects cells from oxidative stress. However, high doses of vitamin E can thin the blood. When combined with prescription blood thinners (like warfarin or aspirin), this can increase the risk of bleeding or bruising. Best practice: If you take blood thinners, consult your doctor before adding vitamin E. Avoid megadoses (above 400 IU daily) unless directed by a healthcare professional. 5. Vitamin A and Vitamin K Both vitamin A and vitamin K are fat-soluble vitamins essential for immune health, vision, and blood clotting. Yet, excessive amounts of vitamin A can interfere with vitamin K’s function in promoting normal clotting and calcium metabolism. Best practice: Take vitamin A and vitamin K on alternate days or in lower doses when combined. Make sure your multivitamin doesn’t contain more than the recommended daily allowance of either. 6. Vitamin B6 and Zinc Vitamin B6 supports energy production and brain function, while zinc is crucial for immune response and wound healing. However, taking high doses of B6 and zinc together can reduce zinc absorption, diminishing its benefits. Best practice: Space B6 and zinc at least one meal apart. If you take a B-complex supplement, make sure additional zinc isn’t taken at the same time. How to Safely Combine Vitamins and Supplements Understanding what vitamins should not be taken together doesn’t mean you can’t take them at all — it’s about timing, balance, and moderation. Here are a few guidelines for combining supplements safely: 🕒 Space out conflicting nutrients. Separate calcium, iron, and zinc doses by at least two hours. 🧬 Avoid megadoses. More isn’t always better; excess vitamins can interfere with absorption or cause side effects. 🥗 Take fat-soluble vitamins (A, D, E, K) with meals containing healthy fats for better absorption. 💧 Stay hydrated. Water-soluble vitamins (B and C) should be taken with water to improve uptake. 👩⚕️ Consult your doctor. Always check for medication interactions, especially if taking blood thinners or thyroid medication. Common Mistakes People Make With Vitamin Stacking Even when people know what vitamins should not be taken together, certain habits reduce effectiveness: Taking all supplements at once — This floods absorption channels and limits uptake. Mixing vitamins with caffeine or alcohol — Both can interfere with metabolism and nutrient use. Skipping meals when taking fat-soluble vitamins — These vitamins need dietary fat to activate. Ignoring dosage overlap — Many multivitamins already include iron, calcium, and zinc, so doubling up with separate pills can cause excess intake. Key Takeaways What vitamins should not be taken together: calcium and iron, vitamin C and B12, zinc with calcium and magnesium, vitamin E with blood thinners, vitamin A with K, and B6 with zinc. These combinations may reduce absorption or increase side effects. Proper timing — spacing conflicting nutrients by a few hours — helps you get full benefits safely. Always read supplement labels and consult your healthcare provider before starting or changing your routine. Conclusion Vitamins and minerals are essential to your health, but more isn’t always better. Understanding what vitamins should not be taken together helps you avoid nutrient competition, maximize absorption, and maintain balance. By taking the right combinations at the right time — and under professional guidance — you’ll support your body’s natural systems safely and effectively.

Reading Time: 3 minutes Fast food is all around us. Quick, tasty meals are just a drive-thru away, and grabbing something on the go can be very tempting. However, fast food isn't always the healthiest option. Many fast-food meals are high in calories, fat, and salt, and can contribute to lasting health problems.  But we all know that sometimes fast food is the easiest option, and it’s better to eat something than nothing, so many of us opt for meals on the go because of our busy lives.  In this blog post, we'll share some tips on how to pick healthier options at popular fast-food chains, so you can still eat something more nutritious when you’re tight on time or budget. Taco Bell Taco Bell offers a variety of menu items, some of which can be healthier than others. Consider choosing a Fresco-style menu item, which replaces cheese and sour cream with pico de gallo. The grilled chicken soft tacos are a good option, and you can skip the guacamole and the cheese. If you're in the mood for a burrito, go for the Fresco-style grilled steak burrito. Remember to watch your portion sizes and avoid the nachos and the cheese sauce. McDonalds  McDonald's has salads on the menu, but some can be misleadingly high in calories and fat. The southwest grilled chicken salad is healthier, but avoid adding the creamy ranch dressing. You could also try the artisan grilled chicken sandwich and skip the sauce. Hungry for a burger? Instead of the Big Mac or Quarter Pounder, opt for a Double Cheeseburger. In general, stick to grilled options instead of fried, and avoid the larger portions.  Burger King BK is known for its Whopper, but make a healthier choice at Burger King while still satisfying that craving and try the Whopper Jr. or the grilled chicken sandwich without the mayo. The veggie burger is also a good option, and you can skip the cheese and the mayo. If you're in the mood for fries, choose the smallest size, and pair your meal with a side salad and water instead of a soda. KFC Fried chicken is a staple at KFC, but there are other options available. The grilled chicken is a healthier alternative, and you can pair it with a side salad instead of fries. Avoid the biscuits and the cream-based sides, such as the mashed potatoes and gravy. Wendy's Wendy's has a great selection of salads, such as the apple pecan chicken salad or the grilled chicken salad. You can also opt for a grilled chicken sandwich or the chili and skip the cheese or sour cream. Avoid the larger portions, such as the Baconator or the fries. Starbucks Starbucks has more than just coffee. You can grab a sandwich or a salad, but be aware that some options can be high in calories and fat. The turkey and pesto sandwich or the chicken and quinoa protein bowl are both healthier options. Skip the pastries and the syrups in your coffee, as these add tons of sugar, unnecessary fats, and carbs to your day. Chipotle Chipotle allows you to customize your meal, which is great for making a healthier choice. Choose brown rice instead of white, and add beans and veggies to your bowl or burrito. Skip the cheese and sour cream, and be careful with the portion of the guacamole. Chicken or steak are the leanest protein options. Dunkin Donuts Donuts are not the healthiest breakfast choice, but there are other options at Dunkin Donuts. Try the egg and cheese wake-up wrap or the oatmeal with fruit. Skip the sugary drinks, such as the mocha latte, and opt for a black coffee or an unsweetened iced tea. Panera Bread Panera Bread has a great selection of salads, soups, and sandwiches. The Mediterranean veggie sandwich or the turkey chili are both good options. You can also customize your salad or sandwich to make it healthier. Avoid pastries and sugary drinks. Conclusion Fast food isn't the best option for our health, but there are ways to make healthier choices when we're on the go. By choosing grilled options, skipping the cheese and mayo, and watching our portion sizes, we can still enjoy a quick meal without ruining our diet.  Your diet is your call, but if you are looking to eat a bit on the healthier side, know that there are options available to you. Treat fast food as a once-in-a-while treat rather than an everyday staple. With careful consideration, you can still indulge a craving without regret.

Reading Time: 3 minutes When we talk about food-related issues, we often throw around the terms "allergy," "intolerance," and "sensitivity." But do you know the differences between them? Not all reactions to food are created equal, and understanding the distinctions between them can help you identify the cause of your discomfort, seek appropriate treatment, and prevent future reactions. In this article, we'll break down the science behind food allergies, intolerances, and sensitivities, and help you understand how they affect your body. Food Allergy Food allergy is a reaction of the immune system in which the body mistakenly identifies certain proteins in food as harmful. These proteins, known as allergens, trigger an immediate and often severe response by the immune system, causing symptoms such as hives, swelling, breathing difficulties, and in severe cases, anaphylaxis (a life-threatening reaction). Food allergies affect around 4% of adults and 4-6% of children and can be diagnosed through skin tests, blood tests, and oral food challenges.  Avoiding the allergen is the only way to prevent an allergic reaction, but medications such as antihistamines and epinephrine can help control symptoms. Talk to your doctor before using any new drug. Food Intolerance Food intolerance is a digestive system disorder in which the body is unable to digest certain components of food, such as lactose (found in milk), fructose (found in fruit), or gluten (found in wheat, barley, and rye). People with food intolerance may experience symptoms such as bloating, abdominal pain, diarrhea, or flatulence after consuming these foods. Unlike food allergy, food intolerance does not involve the immune system and is not life-threatening. Food intolerance can often be managed by avoiding the trigger food or replacing it with alternatives. For example, a person with lactose intolerance can replace milk with almond or coconut milk. Additionally, some people may benefit from special diets such as the low FODMAP diet which restricts certain carbohydrates known to cause digestive problems in some people. Finally, there are tests available from healthcare providers that can help identify food intolerances and underlying digestive issues. Food Sensitivity Food sensitivity is a delayed reaction to certain foods that may not involve the immune system or the digestive system. Symptoms of food sensitivity can be vague and include headaches, joint pain, fatigue, skin problems, and mood changes. Food sensitivity can be difficult to diagnose, and the trigger food can vary from person to person. Conditions such as irritable bowel syndrome (IBS) and leaky gut syndrome have been associated with food sensitivity. Some people may be sensitive to certain foods due to a genetic predisposition, while others may develop a sensitivity due to changes in the gut microbiota.  There are several tests available from healthcare providers to identify food sensitivity, including an elimination diet. This involves cutting out certain foods suspected of being triggers and then reintroducing them one at a time to see how the body responds. However, don’t just do any sort of self-testing without the advice of a doctor. A medical specialist can determine the best avenue for treatment and diagnosis. Tracking symptoms in a journal can help you identify which foods may be causing issues for you. Conclusion Knowing the differences between food allergy, intolerance, and sensitivity can help you make informed choices about your diet and health.  If you suspect that you have a food-related issue, it's important to seek medical advice to determine the cause and seek appropriate treatment. If you have food intolerance or sensitivity, you can manage your symptoms by avoiding trigger foods and adopting a healthy, balanced diet. Don't let food-related issues stop you from enjoying life and living well.

Reading Time: 3 minutes Have you ever woken up feeling refreshed and energized, or groggy and unrested? Your sleep quality is directly related to the stages of sleep you experience each night. There are four stages of sleep that your body cycles through, each with a unique set of characteristics and functions.  Sleep is one of the most crucial aspects of human health, yet it is often taken for granted. Whether you're a night owl or an early bird, getting a good night's sleep is essential for your overall well-being. Good sleep is necessary for repairing muscle tissues, boosting brain function, regulating hormone production, and improving mood.  Stage 1 This is the lightest stage of sleep, lasting only 5-10 minutes. Your body is transitioning from wakefulness to sleep, and you may experience muscle twitches or sudden jerks. Your brain waves start to slow down, and you become less responsive to external stimuli. In this stage, you can easily be awoken and may feel like you haven't slept at all. Stage 2 This stage accounts for nearly half of your total sleep time and lasts for about 20 minutes. Your brain waves continue to slow down, and your body temperature drops. You will enter a state of deep relaxation, and your heart rate and blood pressure will decrease. Your brain also produces sleep spindles, which help with memory consolidation. Stage 3 and 4 While all stages of sleep are important for different reasons, it's during stages 3 and 4 that our body experiences deep sleep, also known as slow-wave sleep (SWS). These are the deep sleep stages that are crucial for physical restoration and repair.  Stage 3 lasts for a few minutes, and stage 4 can last for up to 30 minutes at a time. In these stages, your brain waves slow down even further, and it becomes difficult to wake you up. Your body is in a state of complete relaxation, and it secretes growth hormones that are vital for tissue repair and regeneration. Stage 3 and 4 sleep are crucial for our overall health and well-being. However, it's not just about the quantity of deep sleep we get, but also the quality. Factors such as stress, caffeine, alcohol, and certain medications can disrupt our deep sleep patterns and prevent us from getting the restorative rest we need.  Creating healthy habits like cutting the amount of coffee you consume per day, exercising, and taking a sleep support supplement can support and encourage better sleep.  Sleep Support If you’re ready to focus on getting better rest and bringing healthy sleep habits into the New Year, there are some supplements you may want to consider: Melatonin: This hormone is naturally produced by your body and plays a significant role in regulating your sleep-wake cycle. It signals to your body when it's time to sleep and its levels increase at night. Sometimes things can get in the way of your melatonin production, however. Melatonin supplements can support restful sleep for people who have difficulty. GABA: This neurotransmitter is responsible for calming your nervous system and reducing stress and anxiety levels. Supplementing with Gaba can help you relax and fall asleep more easily, reducing the amount of time spent in the first stage of sleep. 5-HTP: This is a precursor to serotonin, another neurotransmitter that plays a vital role in mood regulation and sleep. Taking 5-HTP supplements can increase the levels of serotonin in your brain, leading to improved sleep quality and better mood. L-Theanine: This amino acid stimulates the production of alpha brain waves, promoting a state of relaxation and calmness. It has been shown to improve sleep quality and increase the duration of stage 2 sleep, leading to more restful nights. Conclusion Understanding the stages of sleep is the first step in improving your overall sleep quality—and getting the deep sleep you need. Each stage serves a particular function in promoting physical and mental restoration, and the duration and quality of each stage contribute to how rested and refreshed you feel upon waking up.  Specific supplements such as melatonin, Gaba, 5-HTP, and L-Theanine can support good rest so that you wake up feeling recharged and ready to conquer the day. Work with a healthcare professional to determine which supplement is best for you and your unique needs.

Reading Time: 4 minutes The holiday season is a time for joy, celebration, and delicious food, but it can also be stressful and exhausting for people who struggle with maintaining a healthy lifestyle. With the parties, gatherings, and endless feasts, it can be difficult to resist the temptation of overindulging.  That's why having a juicing routine can be an excellent way to take care of your body and stay energized during this time of the year. Juicing for cleansing purposes can support balance in your lifestyle while you prepare for the holidays.  Juicing, not blending, is the best option because it’s believed to squeeze out all the nutrients for you without the extra density of the fruit, but if you’d prefer to blend for a more filling treat, it’s your choice! Just sip and enjoy. These four recipes for juicing will keep you celebrating through the New Year.  The Green Juice This recipe is perfect when you need a boost of vitamins and minerals to keep you going for the day. You'll need to blend kale, spinach, apples, celery, cucumber, and ginger. The result is a refreshing and energizing juice that will keep you hydrated and feeling good throughout the day.  Ingredients: 2 cups of leafy greens (spinach, kale, or any other greens of your choice) 1 cucumber 2 celery stalks 1 Fuji or Pink Lady apple 1 lemon 1 inch of fresh ginger root Instructions: Wash and chop all the vegetables and fruits into small pieces. Add the leafy greens, cucumber, celery stalks, apple, and ginger into a juicer. Squeeze the juice of one lemon into the mixture. Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the green juice into a glass and enjoy immediately for maximum freshness and nutrients. The Spiced Apple Pie Delight Who says you can't indulge in festive flavors while keeping things on the healthy side? This juice is a favorite for the holiday season because it tastes like apple pie but has all the nutrients you need. You'll need to blend apples, pear, cinnamon, nutmeg, and ginger.  Ingredients: 4 apples (any variety) 1 pear 1 inch of fresh ginger root 1 teaspoon of ground cinnamon 1/4 teaspoon of ground nutmeg Pinch of ground cloves (optional) Instructions: Wash and chop the apples and pear into small pieces. Add the chopped fruit to a juicer. Grate or chop the ginger root and add it to the mixture. Sprinkle in the ground cinnamon, nutmeg, and cloves (if using). Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the spiced apple pie juice into a glass and enjoy immediately for maximum freshness and nutrients. The Tropical Treat Need an escape in the colder months? If you're looking for a refreshing and sunny juice, this recipe is perfect for you. You'll need to blend pineapples, orange juice, mangoes, bananas, and a bit of ginger. The mixture is packed with antioxidants, vitamins, and minerals that will boost your immune system and uplift your mood. Ingredients: 1 mango 1/2 pineapple 1 cup of orange juice 1 banana Instructions: Peel and chop the mango and pineapple into small pieces. Peel and slice the banana. Add all the chopped fruit and the orange juice (or 2 fresh oranges) to a juicer. Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the tropical juice into a glass and garnish with a slice of pineapple or mango for an extra touch of paradise. The Beetroot Power Juice Beetroot is an excellent source of iron and is packed with other nutrients that support the immune system. This spicy and tangy juice is perfect when you need an energy boost. You'll need to blend beets, carrots, lemon, and a pinch of cayenne pepper. The result is a rejuvenating juice that will give you the power you need to face the day. Ingredients: 2 medium-sized beetroots 3 large carrots 1 lemon small pinch of cayenne Instructions: Peel and chop the beetroots and carrots into small pieces. Juice the beetroots and carrots. Squeeze half a lemon into juice and just a pinch of cayenne pepper to taste. If using a blender, strain the juice through a fine-mesh strainer to remove any pulp. Pour the beetroot carrot lemon juice into a glass and enjoy immediately for maximum freshness and nutrients. Conclusion The holiday season is a time for celebration, but it's also a time to take care of your body and rejuvenate with self-care practices. Juicing is an excellent way to ensure that you're providing your body with the nutrients it needs to thrive during this time of the year.  These four juicing recipes are perfect for when you need to promote energy, a quick TLC moment, or just a delicious and healthy treat. Try them out and see how they can transform your self-care routine this holiday season.

Reading Time: 3 minutes For most of us, a morning cup of coffee is essential to start the day. In fact, coffee is the most popular form of caffeine in the world. The caffeine rush gives us a much-needed energy boost that seems to come at just the right time.  But have you ever found that despite the caffeine pick-me-up, you still feel groggy or even sleepy? If you’re wondering why caffeine makes you tired sometimes, you’re not alone.  In this blog post, we’ll explore the reasons why caffeine may produce the opposite effect and leave you feeling sleepy and lethargic and an alternative you may want to try. Caffeine-Induced Dehydration One of the most common reasons caffeine can make you feel tired is dehydration. Caffeine is a diuretic, meaning it encourages the body to flush out excess water, leaving you dehydrated.  Dehydration can cause fatigue, lack of focus, and headaches, among other symptoms that can make you feel sleepy. It's essential to stay hydrated, especially if you're consuming caffeine regularly. The Crash When we consume caffeine, it stimulates the production of adrenaline, giving us that burst of energy and alertness. However, once the effects wear off, our bodies can experience a sudden drop in energy levels, leading to fatigue and drowsiness.  Adrenal Fatigue Caffeine stimulates the adrenal glands, which are responsible for producing adrenaline and cortisol. When consumed in moderation, caffeine can boost energy levels and improve focus.  However, excessive caffeine intake can cause the adrenal glands to burn out, leading to adrenal fatigue. Adrenal fatigue can cause tiredness, brain fog, and a general feeling of malaise.  If you're experiencing severe fatigue despite consuming caffeine, it may be worth considering reducing your intake and giving your adrenal glands a break. Sleep Disruptions Did you know that caffeine stays in the bloodstream for six hours on average? Drinking caffeine too close to bedtime can disrupt your sleep cycle, making it challenging to fall asleep or stay asleep effectively.  Even if you manage to get some rest, the quality of sleep may be poor, leaving you feeling tired and groggy the next day.  It's essential to be mindful of your caffeine intake and avoid consuming it too late in the day to ensure a good night's rest. Blood Sugar Crashes Caffeine stimulates the release of insulin, which causes your blood sugar levels to drop. A rapid drop in blood sugar can cause sudden fatigue and lead to a sugar craving that could leave you feeling tired and lacking energy.  To avoid blood sugar crashes, it's crucial to pair caffeine intake with a balanced meal or snack that includes healthy carbohydrates and protein. This will help regulate your blood sugar levels and prevent sudden energy drops. Poor Nutrition Lastly, consuming caffeine without adequate nutrition can lead to fatigue. Caffeine is a stimulant that triggers the release of glucose into the bloodstream.  However, without a well-rounded diet that provides your body with enough nutrients, the glucose may not be used properly. When the body doesn’t have the necessary nutrients, it uses stored glucose, and when those stores are depleted, you can feel tired and lethargic. A Natural Alternative to Caffeine  If you're feeling like you need an alternative to caffeine, there are supplements you can consider. CoQ10, B-Complex, and iron are some great suggestions that can support energy levels. Incorporating these supplements into your daily routine might support energy levels throughout the day without relying on caffeine.  CoQ10 supports energy by supporting the digestion of food, B-Complex supports your metabolism and nerve function, and iron is essential for oxygen transport in the body which can help fight fatigue. Conclusion Caffeine can make you feel tired instead of energized due to several factors like dehydration, adrenal fatigue, sleep disruption, blood sugar crashes, and poor nutrition.  The key to avoiding caffeine-induced fatigue is to consume caffeine in moderation and with meals. Hydrating well and getting enough sleep are also essential to maintaining alertness and energy. With these precautions in mind, you can enjoy caffeine’s benefits without the downside.  However, if you feel like you need an alternative to caffeine, incorporating supplements such as CoQ10, B-complex, and iron into your daily routine can support your energy levels without the negative side effects of caffeine.  Additionally, making healthy lifestyle choices like regular exercise and a balanced diet can also aid in combating fatigue. Remember to listen to your body and find a balance that works for you!

Reading Time: 3 minutes Are you struggling to get a good night's sleep? Do you find yourself tossing and turning all night? You are not alone. Millions of people struggle with sleep issues, especially people who deal with always-on technology, increased screen time, and high-stress jobs. Luckily, there are natural sleep supplements available that can assist you in relaxing, unwinding, and achieving quicker sleep onset.  Here’s a handy guide to 6 ingredients that we consider to be among the top choices to look for in a sleep support supplement. Some of these may sound familiar, but we’re willing to bet you haven’t heard of some of our top suggestions.  Next time you’re shopping for sleep aids, check the label for some of these ingredients and sleep easier. Melatonin Melatonin is the most popular sleep support, albeit not the only one. Melatonin is a hormone our bodies produce that regulates sleep and wake cycles.  Taking melatonin supplements may help reset your internal clock, making it easier to fall asleep and wake up at the right time.  Melatonin is often used to help counter jet lag, as well as shift work sleep disorder. Because the optimal dose of melatonin may vary from person to person, we recommend seeking the advice of a physician or other qualified healthcare provider to determine the right dose for you. L-Theanine L-Theanine is an amino acid that promotes relaxation, lower levels of stress, and a balanced state of mind.  Its unique properties have been shown to support a calm and focused state of mind. These qualities make it an ideal supplement for those seeking a natural way to find balance and tranquility in their daily lives.  L-Theanine works by increasing the production of alpha waves in the brain, which are associated with relaxation and mental alertness. Taking L-Theanine before bed may or can aid in helping you calm down and get ready for sleep. GABA GABA (gamma-aminobutyric acid) is a neurotransmitter in the brain. It helps to calm overactive nerve signals, promoting relaxation and reducing uneasiness.  People who struggle with sleep issues often have low levels of GABA. Taking GABA supplements may help to increase the levels of this important neurotransmitter, leading to better sleep quality. 5-HTP 5-HTP (5-hydroxytryptophan) is a naturally occurring amino acid that is used to make serotonin, a neurotransmitter that regulates mood and sleep.  Low levels of serotonin are often associated with difficulty sleeping. Taking 5-HTP supplements can support serotonin levels, which in turn may lead to improved sleep quality and duration. Lemon Balm Extract Lemon balm is an herb that has been used for centuries to promote relaxation and a healthy stress response.  It is believed to work by increasing levels of GABA in the brain, which helps to calm the nervous system and promote relaxation. Lemon balm can be taken in supplement form, or as a tea before bed. Passionflower Extract Passionflower is an herb that has been used for centuries to promote quality sleep, especially for those with sleep issues.  Like lemon balm extract, passionflower extract is believed to work by increasing levels of GABA in the brain & promoting relaxation.  Passionflower can be taken in supplement form or as a tea. We suggest trying passionflower and lemon balm extract in addition to your daily GABA supplement to further promote good sleep. Conclusion Having trouble sleeping can greatly affect your quality of life, leading to higher levels of stress and fatigue.  Instead of turning to prescription sleep aids, which can be habit-forming and come with a long list of potential side effects, consider giving alternatives with one or more of these six ingredients a try. Melatonin, L-Theanine, GABA, 5-HTP, and extracts from Lemon Balm and Passionflower are all great ingredients to look for in a sleep support supplement.  By incorporating these ingredients into your bedtime routine, you can help yourself get the restful and rejuvenating sleep you need to feel your best.

Read time: 2 minutes Zinc is an essential mineral that you can find naturally present in certain foods and in dietary supplements. Every cell throughout your body uses zinc. It’s involved in supporting several aspects of cellular health in the body. It’s also responsible for interacting with over 100 enzymes in your body.  We need zinc to stay healthy. It plays a tremendous role in: Immune health Skin health DNA production Cell health Healthy growth & development Zinc is also incredibly popular during the fall and winter, which is typically cold and flu season. Most importantly, a daily intake of zinc is needed because your body has no specialized way to store it. How Much Zinc Do You Need? And Are You Getting Enough Zinc?  The NIH regularly updates and provides Recommended Dietary Allowances for zinc. Here you can find how much zinc per day for a man, how much zinc per day for a woman, and how much zinc per day based on age. This information should not take the place of medical advice. We encourage you to talk to your doctor about what zinc intake may be best for your overall health. Your body obtains zinc either from foods that contain zinc or from a daily zinc supplement & it is not stored. For this reason, it’s not uncommon to be deficient in zinc. Especially those with digestive disorder, bowel disease, or with a previous gastrointestinal surgery. Signs of Zinc Deficiency It’s important to be aware of the possible signs and symptoms of zinc deficiency. People may experience: Loss of smell or taste (these losses from zinc are usually temporary) Poor appetite Feeling lethargic Decreased immunity - being more susceptible to the common cold, flu, and other bacteria or viruses Delayed wound healing - a cut, break in the skin, or other types of wounds Diarrhea Hair loss Unexplained weight loss These signs are very general, and of course, can be signs of other things happening in your body. If you’re showing any of these signs, please consult your health professional for further information and help with any of these conditions. Getting Zinc From Your Diet Here is a list of the highest zinc foods that you can refer to that may help you increase your zinc intake so you can maintain a healthy daily level. Meat - Red meats are best, such as beef, pork, and lamb. Also, chicken. Eggs - Whole and large eggs are best, plus you will get some good protein, healthy fats, and B vitamins too! Whole Grains - The best grains are wheat, quinoa, brown rice, and oats. An added benefit is they will help with heart disease. Dairy - Milk and cheese are the best to consume in this category. A bonus is it will help with your calcium intake and bone health. Legumes - Chickpeas, lentils, and grains are best as they are all high in zinc. For more viability, soak the beans and grains before cooking.  Some vegetables - Regular and sweet potatoes, green beans, and kale.  Seeds – Hemp, squash, pumpkin, and sesame seeds. Shellfish - Oysters have the highest level of zinc in this category. Then Alaskan crab, shellfish, and mussels. If you’re pregnant, please talk to your healthcare professional before choosing this food group. Nuts - The nut highest in zinc is cashew. Then pine nuts, peanuts, and almonds are good as well.  Dark Chocolate - Good news, chocolate lovers. You can find a good amount of zinc in dark chocolate. But you need to be aware that it can also be very high in calories. So, it’s not the highest on our list as the best source of zinc.  You can also refer to the NIH or trusted health sources for more information on the content of zinc in select foods. The EZ Melts Difference  It’s important to have a daily routine of feeding your body the nutrients it needs. Supplements are the easiest and quickest way of ensuring you get the correct amount. Many vitamin supplements are solid and have a ton of chemical additives, which can cause stomach upset, so quality matters. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body. Check out our Zero-Sugar, Vegan, Gluten-Free, Non-GMO, melt-in-your-mouth Zinc tablets.

Reading Time: 2 minutes With Autumn comes some of our favorite holidays, and holidays are all about the company and food. Thanksgiving, in particular, is a time for spending time with family and friends while enjoying a wide array of delicious menu items.  Unfortunately, all of the heavy, carb-laden dishes that dominate the holiday table can leave you feeling sluggish and exhausted. A holiday centered around eating can be tricky to navigate if you need lighter options or have dietary restrictions. Luckily, there are plenty of ways to sneak some healthier options onto your plate without sacrificing any of the flavor. If you're looking for some high-protein appetizer options to kick off your Thanksgiving feast, you've come to the right place. Here are three apps and side dishes to bring with you to your next Thanksgiving that are both delicious and nutritious. Spicy Roasted Chickpeas Chickpeas are a great source of vegetarian protein, and they're also packed with fiber and other nutrients.  To make this recipe, simply toss a can of drained and rinsed chickpeas with some olive oil, sea salt, and your favorite spices (We like to use smoked paprika and cayenne pepper for a little kick). Roast the chickpeas in a preheated 400-degree oven for 15-20 minutes, or until they're crispy and golden. Serve them in a bowl as a crispy snack or use them as a crunchy topping for your favorite salads—the possibilities with this dish are endless!  Turkey and Egg White Meatballs Turkey is a traditional Thanksgiving protein, and these meatballs are a fun and flavorful take on a classic. The egg whites deliver a kick of protein while cutting out a lot of cholesterol and fat from using the yolk. Mix together ground turkey, egg whites, minced garlic, chopped parsley, and crushed red pepper flakes. Form the mixture into golf ball-sized meatballs and bake them in a 375-degree oven for 20-25 minutes, or until they're cooked through.  Serve them with a dollop of cranberry sauce on top for a festive touch. Wondering where to put them on the table if you’ve already got a turkey roasting in the oven? Incorporate these into your pre-dinner snack spread. Greek Yogurt and Veggie Dip Dips are a classic party food, but they're often made with heavy cream cheese or sour cream. This recipe swaps those heavier ingredients for protein-rich Greek yogurt and loads up the dip with plenty of veggies to boost fiber and nutrients.  Simply mix together plain non-fat or 1% Greek yogurt with chopped cucumbers, red peppers, scallions, and a squeeze of fresh lemon juice.  Serve the dip with your favorite sliced vegetables or whole-grain pita chips. The crunchy texture is satisfying with this creamy, slightly tangy dip. It’s incredibly versatile too, so if you’d like to add some herbs or spices, feel free to experiment. Conclusion Thanksgiving doesn't have to be a diet-busting holiday or lacking in nutrition. By incorporating some high-protein appetizers into your pre-dinner spread, you can help keep your energy levels high, so you don’t fall asleep before family activities.  Give these three recipes a try and see how delicious healthy holiday eating can be. For inspiration, click here to check out more Thanksgiving recipes. Enjoy your holiday feast! 

Reading Time: 3 minutes Welcome to November, the season of pumpkin spice and everything nice, and of course, gratitude because of the many holidays it encompasses. It's the time of the year when thankfulness is in the air, and we pause to reflect on our blessings. Practicing gratitude is a mindset that fosters emotional resilience and improves our well-being.  One way to do this is by keeping a gratitude journal. In this blog post, we'll talk about the benefits of having a gratitude journal, how to get started, and eleven journal prompts to inspire fall gratitude this November. Why Keep a Gratitude Journal? Before we dive into the journal prompts, let's talk about why gratitude journals are significant. Gratitude journals are meant to encourage people to think positively and focus on the good in their lives.  Gratitude journals allow people to reflect on the positives in life, big or small, and take note of the things they might otherwise overlook. Writing about what we’re thankful for can support your self-esteem and outlook on life. Now that we have established a few of the benefits of gratitude journals, it's time to get started. A good place to start is by choosing the right format. Some people like to keep written journals, while others prefer digital versions. Whatever medium you choose, make sure it's something you'll stick with and enjoy. Commit to writing daily or weekly, and be consistent. Here are eleven journal prompts to inspire your fall gratitude in November:  What's something you're thankful for that you take for granted? Why do you appreciate it? What's a compliment you recently received that made you feel grateful? List five things that bring you joy in fall weather. Write about someone in your life who has helped you through a difficult time. What's a unique experience you've had recently that you're thankful for? Who is someone who has inspired you and why? Write about something that you accomplished that you're proud of this year. Write about a time when someone did something kind for you, no matter how small. What's something positive that happened today? Write down a favorite quote or mantra that makes you feel grateful and empowered. What self-care have you done for your health this week? It's essential to remember that gratitude journals can make a huge difference in our day-to-day lives, especially during times of stress and uncertainty. The act of writing creates a positive space in your mind for the present moment. It lets you focus on the good things and can help you find happiness in even the toughest times. Conclusion While it’s important to process and face difficult moments, it's also important to see the good in your life. It’s often too easy to overlook the good things in life when there are things on our mind or we’re busy. A gratitude journal can help us remember them. It helps us focus on our many blessings, even in the face of hardships. These journal prompts are meant to inspire fall gratitude and get you thinking about all the great things in your life. Start your journal today, and make it a regular habit. You may be surprised at all the reasons you have to be grateful. And with the holiday season upon us, what better time than now to focus our attention on gratitude? Happy journaling!

Reading Time: 3 minutes In a fast-paced world where we are always on the go, stress seems to have become an inevitable part of our daily lives. Whether it is related to work, personal relationships, or simply the pressure of meeting deadlines or financial goals, stress can take a toll on our mental and physical health. This is why observing National Stress Awareness Day can be a great opportunity to take a step back, assess our stress levels, and practice self-care and mindfulness. In this blog post, we will discuss what National Stress Awareness Day is all about, and discover how to manage stress. What is National Stress Awareness Day? National Stress Awareness Day aims to raise awareness about the serious health effects of stress and provide individuals with strategies to manage it effectively. National Stress Awareness Day is always the first Wednesday of November every year and encourages people to assess their stress levels, identify causes of stress, and develop coping strategies. The day was first observed in 1992 by the International Stress Management Association (ISMA) to educate individuals and organizations on the importance of stress management. 5 Ways to Manage Stress Identify Your Sources of Stress The first step in managing stress is to identify the sources of stress in your life. Take some time to reflect on what situations, events, or people are causing you stress.  Write down your thoughts and feelings, and try to understand the root causes of your stress. This can help you take proactive steps to manage your stress so you can minimize external factors that negatively impact your mindset. Practice Mindfulness Techniques Mindfulness can be an effective way to manage stress and improve our overall well-being. Mindfulness involves paying attention to the present moment, being fully engaged in your current experience, and letting go of judgments and distractions. Some simple mindfulness exercises can include deep breathing, progressive muscle relaxation, and guided meditation. These techniques can help promote lower levels of stress. There may be some meditation classes in your area for free if you’re new to the practice and want to try it with guidance. Consider Mood Support Supplements Supplements such as l-theanine and ashwagandha can be effective in supporting a positive mood and healthy stress response. L-Theanine is an amino acid found in green tea that can help promote relaxation and calmness. We recommend trying it daily in the morning. Ashwagandha is an adaptogen commonly used in traditional medicine that promotes relaxation. Try taking one daily and track your stress levels in a journal for a month. Make sure to consult with your healthcare provider to see if these supplements are right for you before trying anything new. Self-Care and Healthy Habits  Taking care of your physical and mental health can be an effective way to manage stress in the long run. Some simple self-care practices can include getting enough sleep, staying physically active, eating a healthy diet, learning about vitamins for stress, and spending time with loved ones. Prioritize your well-being and make time for activities that you enjoy — it’s important to slow down and live a little. Conclusion On National Stress Awareness Day, we encourage you to take some time to assess your stress levels, identify their sources, and practice mindfulness and self-care strategies. By being mindful of your stress and developing healthy coping mechanisms, you can improve your overall well-being and lead a more fulfilling life. Remember that wellness is a journey, and small steps can go a long way in reducing stress and promoting a positive mindset.

Reading Time: 3 minutes Flu season can be a stressful time for everyone, especially in our post-pandemic world, but we have some ways to minimize your chances of getting sick. Influenza, commonly known as the flu, is a contagious respiratory illness caused by the influenza virus that typically occurs during the fall and winter months. It’s essential to take preventive measures to keep you and your family healthy this flu season, and preparing your home is one of the ways you can keep the virus from spreading. In this blog post, we’ll be sharing some no-brainers to prepare your home for the flu season. We’ll look at how changing air filters, tossing expired meds, loading up on sick day essentials, disinfecting your home, and prioritizing health with a healthy diet and supplements can support your immune system to fight off the flu virus. Changing Air Filters If you have a HEPA air purifier, check the filters! Air filters trap dust, pollen, and other harmful particles in the air. When it gets dirty, it can’t do its job properly, and those particles start circulating in the air in your home. This could irritate your nose and eyes, trigger allergies, respiratory problems, and more. Changing your air filters regularly could improve air quality in your home and reduce exposure to harmful particles that could weaken your immune system.  Toss Expired Meds It’s essential to clear out your medicine cabinet of any expired or unused medications you might have. Keeping these medications around could increase the risk of accidentally taking the wrong medication or dosage. These expired or unused meds could also be a breeding ground for bacteria, which could further spread infections. By tossing these meds, you could reduce the risk of contamination, injury, and illness.   Load Up on Sick-Day Essentials Having flu remedies on hand before the flu season starts could make all the difference if you or someone in your family does get sick. Stock up on items such as cough and cold medicine, tissues, and clear soup broth. Remember to add essentials such as rehydration solutions, fever reducers, and a thermometer in case of a fever. Disinfect Your Home It’s important to disinfect frequently touched surfaces in your home to stop the spread of the flu virus. The flu virus spreads when droplets come into contact with your hand and mouth. Disinfect surfaces such as doorknobs, light switches, television remotes, computer keyboards, and mobile phones. Get Vaccinated One of the most effective ways to prevent the flu is to get vaccinated. The flu vaccine is recommended for everyone six months and older and can significantly reduce the risk of getting sick. It's best to get vaccinated before the flu season starts, so you'll have time to build immunity. Moreover, getting vaccinated protects not only yourself, but also the people around you, especially those who are at high risk for complications, such as pregnant women, people with chronic illnesses, and the elderly.  Prioritize Health Year-Round The flu season is a reminder to prioritize our health, but keeping our immune system strong year-round is important. You can strengthen your immune system by taking care of your physical and mental health.  This includes eating a balanced diet, getting enough sleep, exercising regularly, practicing good hygiene, and managing stress. Also, consider taking supplements such as vitamin C, zinc, and probiotics, which may help support your immune system.  Conclusion It's essential to prepare your home and prioritize your health during flu season. By changing air filters, tossing expired meds, loading up on sick day essentials, disinfecting your home, and prioritizing a healthy diet and supplements that support a healthy immune system, you could reduce the risk of spreading and catching the flu virus. Remember, being proactive with your health is better than being reactive when the flu season hits, so start preparing your home today!

Reading Time: 3 minutes The bones and joints in our body play critical roles in our lives, whether we are moving around, working at a desk, or enjoying leisure activities. Like any other part of our body, our bones and joints need proper care, attention, and maintenance so we can live our best lives at all stages. That is why every year, Bone & Joint Action Week is celebrated in the United States to raise awareness about the importance of bone and joint health. The week's main purpose is to educate and encourage people to take better care of their bones and joints through preventive measures, early diagnosis, and treatment of conditions and diseases. In this article, we will delve into what Bone & Joint Action Week is all about and share some tips on how you can take care of your bones and joints to enjoy a healthy life. What is Bone & Joint Action Week? Bone & Joint Action Week is an annual health observance that is held from October 12th to 20th. It was started in 2001 by the United States Bone and Joint Initiative (USBJI) to raise awareness of the growing burden of musculoskeletal (bone and joint) disorders in the population and the importance of prevention, education, and early treatment. The event encourages people of all ages, especially young people, to adopt healthy habits that promote bone and joint health, such as regular exercise, good posture, vitamins, and avoiding smoking and excessive alcohol intake. Tips to Take Care of Your Bones and Joints  Taking care of your bones and joints can help you maintain a healthy lifestyle and prevent the onset of several bone and joint-related diseases. Here are a few tips you should incorporate into your daily routine: Work Out the Right Way Engage in activities that can improve bone strength and joint flexibility, such as weight-bearing exercises, resistance training, walking, and cycling. All types of exercise is good exercise, but strength-training/anaerobic exercises help especially with building support around your joints and bones. However, make sure to use proper form when you’re working out and hire a trainer to help so that you don’t hurt rather than help your joints.  Avoid Smoking and Excessive Drinking Both smoking and excessive alcohol consumption can increase the risk of osteoporosis and other bone and joint diseases. Practice Good PostureTake breaks from sitting: Incorporate short bursts of physical activity throughout your day, such as stretching, walking, or doing at-home exercises. Sitting down all day at an office job, driving, and watching TV can really have more of an impact on our spines than we think. Good posture involves maintaining the natural curves of your spine when standing, sitting, or lying down. Poor posture can lead to aches and pains in your back, neck, and joints. It also puts extra pressure on your bones and joints, increasing the risk of injuries and wear and tear over time. Essential Vitamins for Strong Bones and Joints Three vitamins and minerals come to mind when thinking about bone and joint health: D, K, and calcium. Strong bones are supportive of joint function, so taking care of both is important. Vitamin D is essential for building and maintaining strong bones. It helps your body absorb calcium, which is necessary for bone health. Calcium is the building block of bones. Your body needs calcium to maintain healthy bones and teeth, and to lessen the likelihood of bone diseases and conditions later on in life. Vitamin K plays a crucial role in bone health. It helps your body produce osteocalcin, a protein that strengthens bones. To make sure you’re getting enough of these nutrients, check with your doctor about taking supplements. Conclusion Bone & Joint Action Week is an excellent opportunity for us to learn more about the importance of bone and joint health and ways to prevent and treat joint disorders. By incorporating some of the tips and practices shared in this article, you can make a positive impact on the health of your bones and joints, leading to a healthier and happier you. Remember, taking care of your bones and joints is a lifelong process that requires consistency and commitment, but it’s so worth it for Future You!

Reading Time: 4 minutes Every fall and winter, family and friends all over the US come together to celebrate and create lasting memories. Food, fun, laughter, and warmth all describe a perfect holiday season. For some crowds, fun means something, well…a little more active! In fact, many families and friends have made games like pick-up basketball and flag football an annual tradition during the colder months. If this is you or you’re looking for a fun, easy group activity to start your own annual tradition with, look no further! We have something a little unique this year to share with you: Pickleball. And no, it doesn’t involve a pickle-eating competition.   What is Pickleball? Pickleball is a relatively new sport that originated in the United States in the 1960s. It was invented by three dads who wanted to create a fun activity that their kids could play in their backyard. The game quickly caught on and has since become one of the fastest-growing amateur athletic sports. Pickleball is played on a court that is about a third of the size of a tennis court and uses a paddle and a plastic ball with holes. The object of the game is to hit the ball over the net and into your opponent's court without them being able to return it.  So, why should you be playing pickleball? For starters, it's a great way to stay active and healthy, especially during the holiday season when we tend to be more sedentary. Pickleball provides a full-body workout that improves your cardiovascular health, builds strength and endurance, and enhances your agility and balance. Plus, it's a low-impact sport that is gentle on your joints, making it an ideal activity for people of all ages and fitness levels.   What You’ll Need to Play Pickleball  Pickleball Paddles: The first thing you need to play pickleball is a paddle. The paddle is like a small tennis racquet that you use to hit the ball over the net. There are many different types of paddles available, and they come in a range of materials and sizes. When choosing a paddle, you want to make sure it's the right size and weight for you, and that it feels comfortable in your hand. The best way to find the right paddle is to try a few out and see which one you like best. Pickleball Balls: The next thing you'll need is a pickleball. This is a lightweight plastic ball that is similar to a wiffle ball. Pickleballs come in a range of colors, but the most common are yellow or white. When choosing a pickleball, you want to look for one that has a consistent bounce and is easy to see. Some pickleballs are designed for indoor use, while others are better suited for outdoor play. Pickleball Court: A pickleball court is similar in size to a badminton court and is marked with boundary lines. You can play pickleball on many different types of surfaces, including concrete, asphalt, or even in the grass. If you don't have access to a dedicated court, you can also set up a makeshift court in a park or on your driveway.   How to Play Pickleball   The game is played on a court that is similar to a tennis court. The court is 20 feet wide and 44 feet long, with a 36-inch-high net dividing it into two sides. The game can be played in singles or doubles format.  The objective of the game is to hit the ball over the net and into the opponent's court while following specific rules. Among these rules is the double bounce rule, which means that a player must allow the ball to bounce once before returning it to the opponent. To be a great pickleball player, you need to master techniques such as the serve, forehand shot, backhand shot, and dink shot.  The serve is the shot that starts the game and is crucial to know how to perform. The forehand shot involves hitting the ball with the same side as the player's primary hand. The backhand shot, on the other hand, involves hitting the ball with the opposite side of the player's primary hand. As for the dink shot, it is a delicate shot that requires finesse and strategy to execute. Pickleball can be played as singles or doubles, and the rules are similar to those of tennis and ping pong. The game starts with a serve, and the players take turns hitting the ball until one side misses. The first team to reach 11 points (with a two-point lead) wins the game. Conclusion Pickleball is kicking things up a notch and refreshing the holiday family tradition of group activities for 2023! It’s an enjoyable and healthy way to bond with your friends and family while getting some exercise and fresh air after cutting the pumpkin pie and sharing some warm cider. Whether you're a seasoned athlete or a beginner, pickleball is easy to learn and offers endless opportunities for fun and socializing. So, dust off your sneakers, grab a paddle, and head to the nearest court for a game of pickleball! You won't regret it.

Reading Time: 4 minutes Fall is one of the most beautiful times of year to appreciate and enjoy Mother Nature. In certain areas of the country, the hues of red, yellow, and orange paint the trees, the crisp air invites a sense of nostalgia, and pumpkins and lanterns are on everyone's front porch. If you're looking for a fun, healthy way to get out and enjoy everything fall weather has to offer, you don’t have to look far. The beauty of nature walks in the fall is that they are not only aesthetically pleasing but also beneficial to your health. Whether you're trying to stay in shape, boost your immune system, clear your mind, or bond with friends and family, there are countless good reasons for you to take a fall nature walk. In this post, we'll give you some compelling reasons for going on a hike this fall and some important safety tips to ensure that your outdoor excursion is both enjoyable and safe. Mental Wellness Going for a walk, especially outside, is great for your physical and mental well-being. In the fall, it's even more beneficial as you soak up all the vitamins of sunlight, which are vital for our immune function, hormone balance, and bone health while not enduring higher heat levels. Moreover, the fall can be calming and serene, providing you with the perfect opportunity to unwind, relax, and let go of your stress. Getting exercise, enjoying the sights, smells, and sounds of nature, and getting vitamin D can vastly improve your mood and outlook. The aesthetic pleasure that autumn nature walks offer is one of the most convincing reasons to go on one. Exercise for All Ages Nature walks, particularly hiking, are an excellent cardiovascular workout for people of all ages and abilities. It helps burn calories, reduces your risk for heart disease, strengthens your body, and enhances your flexibility. With the cooler weather and manageable pathways, fall hiking is particularly enjoyable and achievable. You can choose a route that suits your level of fitness, be it a moderate hills hike, an easy trail, or a longer challenging trek. Bonding Opportunities  Taking fall nature walks with your loved ones is one of the most wholesome experiences you can have. It's an excellent opportunity to bond with your family, relax with your friends, or have some quality alone time with your partner. You can take advantage of the ambiance to catch up on conversations and build lasting memories. Outdoor Safety Tips While the outdoors are a joy to be in, you have to be aware of risks and your surroundings in order to maximize the enjoyment and the present moment. Make sure you choose a trail that suits your fitness level and prepare for the hike by checking the weather forecast and carrying appropriate gear, maps, and GPS devices.  Also, dress smart. Dressing in layers is crucial in order to adjust to the changing weather and avoid overexertion. It's also essential to wear the right shoes to provide you with comfort and stability to minimize the risk of injury. Carry water and snacks to energize yourself and stay hydrated. This is especially important on the rare occasion that a walk takes longer than expected or you get lost. Also, accidents do happen, and being outdoors increases your risk of running into people or animals that may cause conflict to arise, especially if you’re off the beaten path, camping, or hiking a wilderness trail. Rather than be fearful, be prepared. Always take note of your surroundings, go with a friend, and listen to any red flags. You may want to bring a canister of mace, available at your local sporting goods store. Conclusion Fall nature walks offer many benefits; for your mental and physical well-being, are good exercise, offer bonding opportunities, and you get to take in the beautiful scenic sights of nature. However, taking care of your safety is of utmost importance for a pleasant and memorable experience. Make sure you are dressed appropriately, carry water and snacks, and choose the right trail for your fitness level. By being safe and cautious, you can continue to enjoy nature walks in the fall for years to come. So, grab a friend, put on your hiking shoes, and enjoy the beauty of autumn.

Reading Time: 3 minutes Fall is officially in full swing! With the change of seasons also comes the dreaded cold and flu season. Do you have your immunity protection plan in place? That’s a fancy way of asking, have you thought about how to support your immune system? A strong immune system can help protect you from viruses, bacteria, and other harmful pathogens. In this blog post, we will discuss immune support essentials that you should incorporate into your diet and routine this fall season. Vitamin C This powerful vitamin supports your immune system by stimulating the production and function of white blood cells. Vitamin C ensures that your white blood cells function efficiently, and your body can mount a rapid and effective response to infections. With just one medium-sized orange, you can get more than 70% of your daily recommended amount of vitamin C. Other sources of vitamin C include bell peppers, strawberries, and broccoli. Adding a glass of orange juice or a few slices of lemon to your water can also give you a refreshing vitamin C boost. Vitamin D Fall means less sun exposure, which can lead to vitamin D deficiency. Vitamin D is essential for protecting our innate and adaptive immune responses. Getting enough sunlight, increasing your intake of fortified foods such as milk, cereal, taking supplements, and eating vitamin D-rich foods like fatty fish, egg yolks, and mushrooms can all help increase vitamin D levels and support your immune system. Zinc  This essential mineral is a vital component of our immune system. It helps to activate enzymes necessary for healthy immune function.  Zinc deficiency can lead to an increased risk of infections. This essential mineral is a vital component of our immune system. It helps to activate enzymes necessary for healthy immune function and is important for wound healing. Zinc helps the immune system to fight viruses and bacteria, reduces inflammation, and supports the growth of new cells.  Probiotics About 70% of our immune system resides in our gut. Probiotics, or good bacteria, help to keep our gut healthy and, in turn, strengthen our overall immunity. You can find probiotics in fermented foods like kefir, yogurt, sauerkraut, and kimchi. Look for the term "live and active cultures" on food labels. There are also many supplement options available to ensure your taking care of your gut. Sleep While not a vitamin or mineral, sleep is essential for your immune system function. Adequate rest helps our body to replenish and produce vital immune cells.  Getting enough sleep can improve your body's immune function and reduce the risk of sickness. Experts recommend getting at least 7-9 hours of restful sleep each night for optimal health. If you have trouble winding down at night or struggle to stay asleep, consider taking supplements for sleep support.   Conclusion This fall, make sure that you take care of your immune system by incorporating a variety of immune system essentials into your diet and routine. Vitamin C, D, and zinc are crucial for a strong immune system. Probiotics and sleep are non-dietary ways to strengthen your immunity. Make sure to speak with your healthcare provider before starting any supplements.  Getting the flu shot and practicing proper hygiene are also great ways to support your body’s immunity to illness and infection. Most importantly, stay healthy, rest, and enjoy the beautiful, crisp fall season!