Balance helps anchor physical mobility, protect against injuries, and prevent falls. Having good balance reduces strain on the body and helps you maintain good posture. By practicing exercises on a regular basis, you can stay more active and independent, which helps you thrive at any stage in your life. Proper balance also helps coordinate your muscles and joints, which is essential for fall prevention and pain reduction. 

Simple balance exercises can help you strengthen key muscle groups that support stability and coordination. You can perform these exercises at home in a matter of minutes, so you don’t have to dedicate a large portion of your time to doing them at a gym. Do the following exercises several times per week to help improve your balance. 

Heel-to-Toe Walk

Get ready for a movement to challenge your stability as your center of gravity shifts. Heel-to-toe walking, or tandem walking, works to enhance dynamic balance and coordination, two things that help you walk with confidence. To perform the exercise:

• Begin by standing tall with your arms relaxed at your sides. 
• Place your right foot directly in front of your left, ensuring your right heel touches the toes on your left foot. 
• Continue walking forward in a straight line following this pattern for about 10-20 steps. Turn around and repeat three times in each direction. 

Heel Raises

By increasing strength in your calves and ankles, you can help maintain steadiness while you walk, climb stairs, or change direction during movement. To do heel raises:

• Stand up straight and hold onto a countertop or sturdy chair for support if you need to. 
• Press off your heels and rise up onto the balls of your feet, holding for one or two seconds before lowering your heels back to the floor with control. 
• Perform three sets of 10 reps. 

Single-Leg Stand

Standing on one leg may seem easy enough, but it challenges nearly every part of your balance system. The single-leg stand targets the muscles in your hips, core, ankles, and feet. It also works to improve body awareness and where it is in space. As you become stronger, you can reduce the amount of support you use, or close your eyes for a harder challenge. To do the exercise:

• Begin by standing up straight with your feet hip-distance apart. You can hold onto a stable surface if needed. 
• Slowly lift your right foot a few inches off the floor, bending your knee in the process. You can also raise your right arm above your head. 
• Hold this position for 10 to 60 seconds, and then repeat on the opposite side. Complete three sets on each leg.

Marching In Place

This exercise builds off the previous one. When you march in place, you challenge your single-leg stability, while simultaneously strengthening your core, hip flexors, and postural muscles, all things that are essential for balance. To march in place:

• Stand up straight with your feet hip-distance apart, holding onto a countertop or sturdy chair for support. 
• Lift your right knee up toward your chest, stopping once it is level with your hips. Slowly lower it back down and repeat on the other side. 
• Continue alternating for about 20-30 seconds, performing three sets in total. 

Sit-to-Stand

Standing up from a seated position is something that you do throughout the day. Practicing this exercise, especially as an older adult, can help strengthen your glutes, quads, and core muscles, all of which support balance and mobility. To perform the exercise:

• Sit at the front edge of a sturdy chair (one without wheels) and place your feet flat on the floor. You can hold onto a stable surface in front of you if needed.
• As you lean your upper body forward slightly, engage your glutes and quads and press up through your heels to stand up. 
• Slowly lower yourself back to the seated position and complete a total of three sets of 10 reps.

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Health is wealth, as they say, and that couldn’t be more accurate. The best way to enjoy summer is to stay healthy by establishing habits that work to enhance your lifestyle. These habits range from improving sleep to including seasonal foods in your diet. In order to make these changes habitual, you have to stick with them and make them a part of your regular routine. Feel your best by establishing a routine you know you can stick to. Do that and you’ll be well on your way to a healthier summer. 

Find A Way To Move A Little 

For some people, exercise is something they love to do. They could live in the gym, provided that was a possibility! For others, exercise is the bane of their existence. They know it will benefit them, but the thought of doing any sort of movement is exhausting and laborious. In order to make exercise a habit, you have to determine your fitness goals and find a routine that helps you reach that goal. Going to the gym and working out on your own might not be what you need. You may need a group fitness class, such as Zumba, Pilates, yoga, or spin, with a motivating instructor that helps you get you excited about working out. 

Get Some Natural Vitamin D

Sure, you can take a vitamin D supplement, but summer is the best season to get some vitamin D the old-fashioned way. Spend a few minutes of your day absorbing a little sunshine. Depending on your skin tone, you may only need five to 15 minutes of sun per day for the body to make the vitamin D you’ll need for the rest of the day. Plus, there is no better cure for a bad mood than heading outside, especially if you can be in nature. The fresh air and natural setting helps reset your mood and reduce stress. 

Don’t Forget To Hydrate

As the heat rises, so does your risk of dehydration. Don’t fall behind on your water intake, especially if the sun is blazing! If you feel thirsty, you’re already in a state of partial dehydration. Carry a reusable water bottle (preferably one that is insulated to keep the water cold in the heat) with you at all times. Abide by the hydration rule that states to drink half your body weight in ounces of water throughout the day. If you weigh 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water per day. If you exercise or sweat excessively in the heat, you will need to increase your water intake from that amount. 

Establish Good Sleeping Habits

When your sleep hygiene is on point, you have essentially laid the foundation for a healthier, happier version of yourself. Most adults require eight to 10 hours of sleep every night to function optimally. Stress, poor diet, lack of exercise, and excessive screen time can interfere with healthy sleep. Before you even think about going to bed, do your best to steer clear of screens, calm the mind, and avoid eating or snacking a couple hours before bed. The one- or two-hour period before bedtime should be intended for ultimate relaxation. Engage in meditation, stretching, breathing exercises, or gentle yoga to help calm the mind and body. 

Enjoy Seasonal Produce

Want to enjoy the best produce? Make sure to shop locally and seasonally because summer invites an array of beautiful fruits and vegetables. Enjoy everything from freshly picked melons and green peppers to summer squash stone fruit varieties. By visiting a farmer’s market, you can ask the vendors how to use produce that may be unfamiliar to you. Additionally, buying directly from the farmers means that your produce is as fresh and nutrient-dense as can be. 

Establish A Solid Morning Routine

You can wake up in the morning and thrive, believe it or not. You don’t have to dunk your face in a bowl of ice water at four in the morning to do that, though. A morning routine can look like a cup of tea with a journal or a smoothie to go along with your guided meditation. You can also lace up your sneakers and hit the pavement for a morning run or conquer an at-home workout. Whatever you decide to do, make the routine consistent and you will likely have more energy and focus to check off daily tasks. Do your best to wake up at the same time every day to remain consistent and to make the most of your day!

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The World Health Organization (WHO) declared that the current Ebola outbreak in Central Africa is a public health emergency. The count of suspected cases continues to rise, and health officials are racing to trace contacts. Cases were confirmed in the Democratic Republic of Congo (DRC) and Uganda as of May 17th, 2026. Although the global risk remains low, the WHO called the outbreak a matter of “international concern.” As a result, the United States issued travel restrictions for certain travelers coming from the DRC, Uganda, and South Sudan. 

James Baguma, a public health researcher, was not surprised by the recent Ebola outbreak in the DRC. He has studied interactions between wildlife and people in Uganda’s Bundibugyo district, where the species of Ebola virus behind the outbreak was first identified nearly two decades ago. The most recent outbreak is the 17th Ebola outbreak in the DRC since the virus was first identified in 1976.  

Currently, 51 people have tested positive for the Bundibugyo species, although another 600 people have suspected infections. Health experts believe 139 are thought to have died from the disease, and cases are expected to rise. Keep in mind that this is an evolving health emergency, so the numbers are only related to this point in time. What was the origin of this latest outbreak? Researchers suspect fruit bats, but this is just a theory. 

Why Is This Region So At Risk For Ebola Outbreaks? 

People in Bundibugyo reside close to national parks, which have a high number of fruit bats and other primates, such as monkeys and baboons. These animals interact with the surrounding communities. Additionally, people go to those national parks to hunt, while the animals from the parks go to people’s gardens to gather food. Physical contact with wildlife is common, and some people may eat those creatures. Because the ecosystem is so interwoven, the possibility of a spillover through direct contact is higher. 

The current outbreak is taking place in Uganda’s border with the DRC, and people can move in and out freely in that area, often without passports or other forms of identification. Bushmeat markets exist between the DRC and Uganda. People sell the meat of baboons, monkeys, and bats in these markets. People state that they eat all of that meat and do not get sick, but that makes it harder to detect sustained behavior change. Most experts believe that that is how outbreaks begin. 

Having bats inside the home is another risk of Ebola contraction. Bats can easily contaminate food and water without people noticing. Their droppings and urine accumulate in floors and such, and people might drop food, pick it up, and then eat it without washing it. Children can also pick up fruits from gardens that were partially eaten by bats, which increases the risk of infection.

How Is Ebola Transmitted?

WHO officials believe that transmission of the current outbreak could have been going on for months before it was detected. A weak health infrastructure in the rural area where the virus originated combined with ethnic conflict and the unusual strain impaired testing. U.S. foreign aid funding cuts could have also contributed, according to aid workers. 

Once the virus enters a community, it quickly spreads between people through direct contact with bodily fluids or contaminated surfaces. Scientists believe that humans first contracted Ebola via hunting, handling, or eating infected wild animals. Risk of transmission also stems from local funeral customs, which involve mourners touching the deceased, and that can lead to infection. 

Ultimately, the goal is to increase awareness about these diseases, but there are other problems people have to worry about in their daily lives. When there isn’t an active outbreak, people focus on immediate needs, such as income and food. Don’t let misinformation about the illness spread, because it can undermine local containment efforts. As a reminder, this situation is evolving and this is the information we have as of now.

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There are millions of people that struggle to get enough sleep every night. Some people have difficulty falling asleep, while others find it difficult to fall back asleep after waking up at night. Then there are those who toss and turn until they cannot take it anymore, so they take a sleep aid of some sort to get some shut-eye. In this article, we will break down the best natural supplements for sleep. With that information, you can make more informed, educated decisions about which ones are right for you. 

What Are Great Sleep Supplements?

Well, this is dependent on the root cause of your sleep troubles. Valerian root, magnesium, melatonin, L-theanine, and glycine are among the most researched supplements. Researchers note that they may help improve sleep quality, relaxation, and nighttime recovery. Natural sleep supplements work to help you:

• Reduce nighttime wakings
• Stay asleep longer
• Calm stress-related insomnia
• Fall asleep more easily
• Improve deep sleep
• Reset circadian rhythm

Sleep is not just downtime, people. Sleep is an essential component of life that affects almost every system in the body. Sleep affects everything from brain and immune function to hormonal balance and metabolic health. In fact, a 2023 study found that sleep fragmentation significantly increased nighttime cortisol levels by 27%. That demonstrates how poor sleep can quickly throw off stress hormones. Additionally, quality sleep helps the brain stabilize and integrate new information. Sleep deprivation, on the other hand, can weaken executive function due to disruption of the prefrontal cortex. 

10 Natural Sleep Supplements

There is no one-size-fits-all recommendation because everyone is different. Ultimately, the best supplement will depend on the root issue, such as stress, nutrient deficiency, or circadian rhythm disruption. Here are some of the most effective, well-researched natural supplements to help improve sleep. 

Ashwagandha

If you have stress-related insomnia, this adaptogenic herb may be the right choice for you because it helps to lower cortisol levels. Ashwagandha also supports resilience to stress and may improve overall sleep quality and sleep onset, especially for people with sleep issues driven by anxiety. 

Chamomile 

Typically consumed in tea form, chamomile contains apigenin, which is a compound that binds to calming receptors in the brain. It is ideal for people who are sensitive to stronger sleep supplements and offers gentle, mild relaxation. Incorporate chamomile tea into your relaxing bedtime routine. 

Magnesium

Research suggests that magnesium is one of the most important minerals for calming the nervous system. It works to regulate GABA, a neurotransmitter that promotes relaxation. If you want to use magnesium for sleep, it comes in forms like magnesium threonate and magnesium glycinate. Those two options are especially effective sleep supplements that may help reduce nighttime wakings and improve overall sleep quality. 

Passion Flower

If you experience anxiety or restlessness about sleep, passion flower may be the right natural sleep aid for you. It is a calming herb that has been traditionally used to promote relaxation. More recent research indicates that it may increase GABA levels in the brain. Passion flower can be especially helpful for people with nervous tension and mild insomnia. 

L-theanine

L-theanine works to promote calm without sedation because it increases alpha brain waves associated with a relaxed but alert state. Even though it occurs naturally in green tea, it does help reduce racing thoughts and mental overstimulation. Combine it with magnesium for enhanced effects. 

Ginseng

Ginseng is an adaptogenic herb just like ashwagandha, so it helps the body cope with stress. It may help improve sleep in an indirect way by supporting resilience and reducing fatigue. Most people who take ginseng find that it works best if taken earlier in the day.

Lavender

Widely used in aromatherapy, lavender has powerful calming effects. It may help reduce anxiety, calm the mind, and improve overall sleep quality. Lavender exists in supplement form, but you can also consume it as a tea or use lavender essential oil. A few drops of lavender essential oil under your pillow at night may promote a sense of calm and help you fall asleep. 

Glycine

Glycine is an amino acid that works to lower core body temperature, a key signal for initiating sleep. Some say that glycine helps them fall asleep faster and experience more sound, restorative sleep. 

Valerian Root

If you have mild insomnia or anxiety, valerian root may come to your aid. For centuries, people have used valerian root in herbal remedies to promote a sense of calm. Some research suggests that Valeria root may increase GABA levels in the brain. It tends to work best when you take it consistently over time, not just once in a while.

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Overhead presses, lateral raises, and rows are just some of the simple exercises that can help build stability in your shoulders. By engaging in regular resistance training for your shoulders, specifically your deltoids, you can help remain functionally fit. Your deltoids are the rounded muscles that cover your shoulder joint. Spending time strengthening your deltoids can not only help you develop shoulder strength and mass, but also increase stability, which reduces the risk of injury. 

Lateral Raise

Overlooking the medial deltoids is easy to do, as traditional “push” and “pull” lifts target anterior and posterior deltoids. Lateral raises can help round out your shoulder workout by engaging the middle deltoids that work to stabilize the shoulder. To do this exercise:

• Grab a set of dumbbells and stand with your feet hip-distance apart and arms by your sides. Your palms should face inward. 
• Stabilize your core and raise your arms to about shoulder height, maintaining a slight bend in your elbows. Make sure the weight is not too heavy that it causes you pain in the shoulder joints. 
• Pause for a second at the top and lower your arms slowly. Complete three sets of 10 reps. 

Front Raise Pull-Apart

This exercise calls for a resistance band and is a two-part shoulder exercise that engages all three heads of the deltoid: the posterior, anterior, and medial. Here’s how you do it:

• Grab a large resistance band of your desired tension and loop it under the arches of your feet, which should be hip-distance apart. 
• Stand up straight and hold the other end of the resistance band with your hands about shoulder-width apart. 
• Keep your core engaged as you lift your hands to shoulder height, keeping your arms straight. It’s totally fine if you bend your elbows a little. 
• From this position, keep your arms straight as you pull the band apart and bring your arms slightly out to the sides. Pause for a second and then draw your arms inward and lower them to the starting position. Complete three sets of 10 reps. 

Overhead Press

According to research, the overhead press activates the anterior and medial deltoid more than other popular shoulder exercises. You have the freedom to use a barbell or dumbbells, but using a barbell can help you lift heavier loads with more stability. To do the exercise:

• Stand up straight with your feet hip-distance apart. You can be seated on a shoulder press bench with a barbell, seated under a Smith machine, or holding two dumbbells in front of each shoulder. Your elbows should be out to the sides. 
• Keep your core engaged and spine straight as you press the dumbbells or bar overhead to straighten your arms. 
• Pause for a second before lowering the weight to the starting position. Complete three sets of 10 reps. 

Face Pull

This is another exercise that calls for a resistance band, but you can also do this with a cable machine at the gym. The banded face pull works to enhance stability and strength, especially in the posterior deltoids. To do the exercise:

• Secure your resistance band to a pole or stationary object and ensure that it is eye level. 
• Grab the other end of the resistance band with your hands, ensuring they are shoulder-width apart. Keep your arms straight and step back until there is tension on the band.
• Keep your core engaged and pull the band back toward your face, squeezing your shoulder blades together. 
• Hold for a second and then return to the starting position. Complete three sets of 10 reps. 

Bent-Over Row

Engage your upper body, core, and your shoulders with the bent-over row exercise. Leaning forward requires strength and stability in your core and lower back, while the rowing motion activates your upper- and mid-back, shoulder, and arm muscles. To do the exercise:

• Grab a pair of dumbbells and hold them by your sides as you stand with your feet hip-distance apart. Face your palms toward your body. 
• Hinge at the hips, pushing your butt back and lowering your chest so that your torso is at a 45-degree angle. 
• Drop your arms down toward the floor and then pull the dumbbells toward you, keeping your elbows close to your body.
• Pause and then slowly lower the dumbbells back down. Complete three sets of 10 reps.

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The Centers for Disease Control and Prevention (CDC) is currently monitoring a deadly hantavirus outbreak, which took place on a cruise ship in the Atlantic Ocean on May 2, 2026. The World Health Organization (WHO) confirmed that the type of hantavirus responsible for the outbreak is the Andes virus. This virus can lead to hantavirus pulmonary syndrome (HPS), which is a severe and potentially life-threatening disease that affects the lungs. 

The latest reports confirm that 18 passengers from the cruise ship at the center of the hantavirus outbreak are back in the U.S. They are being monitored at various medical units. Reporters say that 16 of those 18 people, including at least one who tested positive, are in Nebraska. Two others are at Emory University in Atlanta, Georgia. All 16 people in Nebraska are asymptomatic, and one person in Atlanta is experiencing symptoms, according to health officials. 

What Is Hantavirus?

The first case of this class of virus was identified in the Hantaan River area in Korea. Mice and other rodents tend to carry the hantavirus, although humans can contract the disease when they come in contact with infected rodents or their urine, droppings, or saliva. Researchers first identified hantavirus in the U.S. in 1993, but has since been identified throughout the country. It is quite rare, but the disease is potentially deadly, especially if it involves the kidneys, lungs, or heart. 

What Are The Symptoms?

Hantavirus is interesting because it can have a long incubation period (the time between a person is infected and when they experience symptoms). It typically ranges from two to three weeks, but it can be as long as eight weeks. Health experts note that early symptoms include fever, fatigue, and muscle aches, especially in larger muscle groups, such as the hips, thighs, and back. Roughly 50% of infected people experience headaches, chills, dizziness, and stomach troubles, such as nausea, vomiting, and diarrhea. It’s possible for coughing and shortness of breath (as the lungs fill with fluid) to occur four to 10 days following the onset of mild symptoms. 

How Do You Contract Hantavirus?

Researchers explain that hantavirus is primarily contracted when people come in contact with rodents like rats or mice, especially when exposed to their urine, droppings, or saliva. Human-to-human spread of hantavirus is highly unusual, but it may have occurred in the current outbreak on the cruise ship off the coast of Cape Verde. This is a rare type of hantavirus, the Andes virus, which still may rarely spread from person to person. Typically, hantavirus infections are not considered high risk to the public because of how rare they are and how rarely the virus spreads between people.

Treatment For Hantavirus

There is no specific treatment for hantavirus infection. The antiviral drug ribavirin is occasionally recommended because it has proven efficacy for a specific type of hantavirus infection that causes kidney failure. That said, it has not proven effective for heart and lung involvement. People who recognize signs of the infection early and seek care immediately may have a better outcome than those who wait to seek care. If healthcare professionals recognize the illness early, patients receive oxygen therapy to help get them through the period of respiratory distress. 

This is an evolving situation and health experts aim to learn more about the Andes hantavirus as things progress. Current assessments show no increased signs of risk of people who are traveling, though.

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The graviola fruit, or soursop, is a tasty fruit that’s popular for its refreshing flavor and impressive health benefits. It offers a lot of fiber and vitamin C with few calories and has gained popularity as a remedy for various viruses. Some believe that it aids with pain relief and may even prevent certain types of cancer. Does the research back the hype? Continue reading to find out. 

What Is Soursop?

It is a fruit with a prickly green exterior and bright white flesh that has a creamy texture. Many compare the vibrant flavor to pineapple or strawberry. Typically eaten raw, soursop contains large black seeds that you must avoid. The fruits can be quite large, so it’s best to divide a single fruit into several portions. A typical 100-gram (g) serving of raw soursop exhibits the following nutritional profile: 

• Calories: 66
• Carbohydrates: 16.8 g
• Protein: 1 g
• Fiber: 3.3 g
• Vitamin C: 34% of the recommended daily intake (RDI)
• Magnesium: 5% of the RDI
• Thiamine: 5% of the RDI
• Potassium: 8% of the RDI

In addition to the above nutritional profile, soursop also contains small amounts of niacin, folate, iron, and riboflavin. Many parts of the fruit, including the leaves, stems, and fruit, have been used for their medicinal properties. Some animal and test-tube studies found that it may reduce inflammation and slow the growth of certain cancers. 

Anti-Inflammatory Activity

A 2010 rodent study found that soursop was able to block pain receptors and reduced inflammation in rats. A 2014 rodent study noted that soup soursop’s anti-inflammatory properties may be useful in relieving pain. Although research is currently limited to animal studies, these findings may open the door for future treatment in humans. In fact, one study found that soursop helped lower inflammatory markers associated with arthritis. 

Helps Fight Bacteria

In one test-tube study, soursop extract worked to fight off the bacteria responsible for staph and cholera infections. Another test-test-tube study used soursop extracts of varying concentrations on different types of bacteria responsible for oral diseases. According to the results, soursop effectively killed off multiple types of bacteria, including the strains that cause gingivitis and tooth decay. 

May Regulate Blood Sugar

One study, which included diabetic rats, received soursop extract injections for two weeks. The rats that received the injections had blood sugar levels five times lower than the untreated groups. In another study involving diabetic rats that received soursop extract injections, the results indicated a near 75% reduction in blood sugar. Although more research is necessary in humans, these findings in animal studies suggest that soursop may benefit people with diabetes. However, those people must also pair soursop consumption with a healthy diet and active lifestyle. 

May Help Kill Cancer Cells

Although this is an exciting claim, it’s worth noting that most research is currently limited to test-tube studies. For example, one test-tube study used soursop extract to treat breast cancer cells. The extract was able to reduce tumor size, enhance immune activity, and kill off cancer cells. Another test-tube study examined soursop extract’s effects on leukemia cells. The results indicated that soursop extract stopped the growth and formation of leukemia cells. 

Antioxidants Galore!

Most of soursop’s health benefits stem from the fruit’s inherent antioxidant compounds. Antioxidants work to neutralize free radicals, which if left unchecked can contribute to oxidative stress. According to several studies, antioxidants may play a role in reducing the risk of heart disease, cancer, diabetes, and other health conditions. One test-tube study measured soursop’s antioxidants and showed how they prevented damage to human cells. Soursop also contains plant compounds, including luteolin, tangeretin, and quercetin, all of which are beneficial to humans. 

May Lower Blood Pressure

Historically, different cultures used soursop as a folk remedy to lower blood pressure levels. If your blood pressure is unmanaged, your risk of heart disease and stroke is heightened. A 2012 animal study used soursop on rats with high blood pressure and found that it helped lower blood pressure. Researchers noted that soursop exhibited hypotensive abilities due to its effect on calcium ions.

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If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

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In the world of biohacking, contrast therapy is one of the most popular options. It involves sitting in a sauna or warm shower/bath and then transitioning to a cold bath. Ideally, you go back and forth to improve circulation and accelerate muscle recovery. Many physical therapists and sports medicine specialists use this therapy, but a lot more facilities are becoming available to the general public. 

According to research, contrast therapy can help reduce muscle spasms, pain, fatigue, lactic acid buildup, and swelling following intense exercise. It may also assist with functional mobility of joints and improve range of motion. In this article, we will explore how contrast therapy works and the standout benefits. 

How Does It Work?

Contrast therapy involves alternating between warm and cold temperatures. The science is based on thermotherapy (using heat) and cryotherapy (using cold). The warmth of a sauna causes blood vessels to widen, while the cold of a plunge causes them to narrow. By going back and forth between the two extreme temperatures, you create a pumping effect within the body that may reduce inflammation. This process may also relieve pain and improve joint mobility. 

Most people with soft tissue or joint injuries will benefit from contrast therapy. Some physical therapists also encourage contrast therapy to accelerate healing following orthopedic surgery. Other injuries that may benefit from contrast therapy include:

• Plantar fasciitis
• Dislocated elbow
• Ankle and leg fractures
• Torn meniscus
• Achilles tendonitis
• Anterior cruciate ligament (ACL) injuries

May Alleviate Pain And Accelerate Healing

A 2022 review of studies suggests that contrast therapy is highly effective at easing arthritis pain and stiffness. Researchers noted that it was more effective than a hot bath alone. The extreme cold works to block pain signals as well. Separate research found that it helps reduce muscle tension, inflammation, and accelerate recovery post-exercise. A 2018 study observed the effects of contrast therapy using infrared spectroscopy and other tools. Researchers found that it promoted healing by increasing oxygen delivery to bodily tissues, while also decreasing tissue swelling. 

Helps Enhance Circulation

The heat component of contrast therapy works to increase blood flow. As mentioned earlier, blood vessels expand in the heat, allowing more blood to enter your muscles and supply them with minerals and oxygen. Oxygen serves as fuel for the muscle repair process, while the nutrients encourage robust, healthy muscle tissue. Your muscles are not the only things receiving more nutrients and oxygen during contrast therapy. It also aids the transfer of immune cells and other restorative components to wounded tissues. Enhanced circulation also works to regulate body temperature. 

Improved Range Of Motion

Contrast therapy works to enhance range of motion in two ways. The cold plunge works to reduce inflammation and enhance joint mobility, while the sauna helps relax muscles and increases suppleness. Doing so can help you have more flexibility and mobility, making your body more able to do workouts with better form. That ultimately lowers your risk of injury and can help enhance overall performance. 

Mental Rejuvenation

The benefits of contrast therapy extend beyond the physical. The unique combination of alternating between cold and hot temperatures can have positive effects on your mental health. Going back and forth between the two extremes helps recharge your mind and emotions. Ultimately, you will think more clearly and benefit from stress reduction, giving you an overall happier disposition. 

Injury Prevention

Pushing yourself during a workout is great, but it can also increase your risk of injury. Contrast therapy positively impacts the body’s connective tissues, the strong network that supports muscles and joints. By strengthening the body’s support system, you can enhance your recovery regimen. Strains, sprains, and other injuries are less likely to occur in people who have stronger, more flexible connective tissues. The reason for that is because they can withstand the demands of training harder.

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Heart disease is the leading cause of death for people in the United States. On average, one person dies every 34 seconds from cardiovascular disease. The Centers for Disease Control and Prevention (CDC) noted that 919,032 people died from cardiovascular disease in 2023, which equates to one in every three deaths. Heart disease is also costly, with the estimated cost of health care services and medications from it amounting to more than $168 billion between 2021 and 2022. 

Although you may not be able to change certain risk factors for heart disease, such as family history or age, you can take steps to manage others. You can adjust your eating habits, level of exercise, and other lifestyle factors to help protect your heart. In this article, we will detail several things you can do to help prevent a heart attack or stroke. 

Know Your Family History And Person Risks

There are some types of heart disease caused by an issue with one or more genes. For example, the following types of heart disease can be passed down through families:

• Certain cardiomyopathies, such as arrhythmogenic right ventricular dysplasia
• Familial hypercholesterolemia
• Certain arrhythmias, such as long QT syndrome

Knowing your family health history and sharing it with your doctor will only benefit you. Ask relatives if they have heart disease and at what age they were diagnosed. Additionally, make sure to tell your doctor about any family members who passed away suddenly from heart disease. You can then consider things like your age, weight, race, weight, cholesterol levels, blood pressure, etc. 

Add More Movement To Your Day

According to a 2018 large-scale study in the United Kingdom, people who were more physically active were less likely to experience heart attack or stroke. That was consistent even if they had a genetic risk for heart disease. Physical activity helps protect the heart by lowering blood pressure, aiding weight loss, helping cells use insulin more efficiently, and reducing LDL (“bad”) cholesterol. 

The general recommendation is to get 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity each week. Incorporate movement into your everyday life, perhaps doing some strength training as well. One study found that doing less than an hour of strength training per week was associated with a 40% to 70% lower risk of heart attack or stroke. 

Limit Alcohol Intake

There are many risks associated with drinking alcohol, especially if you drink it excessively. The American Heart Association (AHA) states that drinking too much alcohol contributes to cardiomyopathy, high blood pressure, high triglyceride levels, and arrhythmia. Ask your healthcare professional whether it is safe to drink, especially if heart disease runs in your family. People at average risk may drink responsibly and in moderation, but make sure to not combine alcohol with sugar-sweetened beverages, such as juices or sodas.

Monitor Your Numbers

High blood pressure, high cholesterol, and type 2 diabetes increase the risk of developing heart disease. Manage these conditions by keeping track of your weight and: 

• Triglycerides
• Blood sugar
• Total cholesterol, including HDL and LDL levels
• Blood pressure

You may not be able to check your cholesterol, triglyceride, and blood sugar levels at home, but you can keep tabs on your blood pressure and weight. Your doctor can check your other levels with a simple blood test on a routine visit. 

Embrace Healthy Eating Habits

Ideally, eat heart-healthy foods to reduce your risk of developing heart disease. By focusing on heart-healthy foods, you can encourage better heart function and lower your cholesterol and blood pressure. A lot of foods in the Standard American Diet are rich in saturated fat, trans fat, cholesterol, sugar, and salt, all of which contribute to heart disease. A lot of people like to follow diets that have proven abilities to promote heart health. The Mediterranean Diet, DASH diet, TLC diet, and vegetarian or vegan eating plans all encourage healthy heart function. You can focus on consuming:

• Nuts and seeds
• Fruits and vegetables
• Whole grains, including barley, oats, brown rice, and quinoa
• Healthy fats, such as olive or avocado oil

Reach And Maintain A Healthy Weight

Researchers note that excess weight harms your health in several ways. For one, it can accelerate the buildup of plaque that can clog your arteries. Being overweight or obese also contributes to heart disease risk, such as: 

• High triglycerides
• High blood pressure
• Type 2 diabetes
• Obstructive sleep apnea
• High cholesterol

Heart-healthy eating coupled with regular exercise can help you keep your weight under control. Get inspired, work with your doctor, and put things in motion to develop a routine for better heart health. Start with small changes and build on them over time!

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