It’s safe to say that everyone experiences stress at one point or another. After all, stress is the body’s natural response to a real or perceived threat. Anxiety is another symptom of that stress response, and it is also a natural process that most people experience at least once. Problems arise when the stress response is constantly activated, which is when anxiety may become a chronic condition, not merely a temporary symptom. 

Anxiety disorder is the umbrella term for a group of mental health conditions. Although they may manifest differently and result from certain triggers, anxiety is the core symptom. Managing chronic or intense anxiety may require professional help, but you can also develop certain coping techniques. The following tips in this article may help you relieve anxiety symptoms as they arise and before they overwhelm you. Practice them and they may become useful tools for you to manage anxiety. 

Use Aromatherapy

There is some research that suggests that aromatherapy may help relieve anxiety in certain instances. Aromatherapy practitioners and followers tend to report many benefits of using essential oils to improve mental health. Consider using a diffuser, incense, or candle at your workplace or bedroom. Lavender, chamomile, and sandalwood are very calming scents that sooth the senses and help you calm down quickly. 

Use Grounding Techniques

Grounding techniques work to connect you with physical sensations, helping to distract your focus from the stressor. Essentially, you work to interrupt overwhelming anxious thoughts by anchoring yourself in the present moment via sensory input. The 333 rule is one example of a grounding technique. Take a few minutes to identify three things you can see, three sounds you can hear, and three things you can touch. Try to spend at least one minute on each thing you see, hear, or touch before you move on to the next. A more physical way to ground yourself is to hold an ice cube, splash cold water in your face, or stretch to relieve tension. The 4-7-8 breathing method is yet another grounding technique that activates the parasympathetic nervous system to help calm the mind and body.

Question Your Thought Patterns

It is very easy for unhelpful thoughts to take hold of your mind and completely distort your assessment of something or a situation. A common example is negative self-talk or cognitive distortions. If you feel anxious or feel anxiety rising, challenge your thoughts and ask yourself what is fact and what is emotional reaction or assumption. When you meet your negative thoughts head on, you can often come to a calm conclusion and manage anxiety. 

Exercise More Often

There is a natural rise in some hormones, such as cortisol, involved with the stress response. Engaging in physical activity may help balance hormones, thereby regulating stress and anxiety. Exercise presents an opportunity to step out of your thoughts and focus on the body’s physical sensations, even if it is just for a moment. Low impact exercises like Tai Chi, yoga, Pilates, or brisk walking can help you reduce stress and anxiety symptoms. Physical activity can also boost your mood and calm the mind. Feeling anxious or stressed? Try doing some squats, jumping jacks, push-ups, or lunges for one minute. 

Practice Focused, Deep Breathing

There are many reports of deep breathing helping people manage feelings of stress and anxiety. An easy breathing technique is to inhale for four seconds, hold for four seconds, and then breathe out for four seconds. Repeat this pattern for a total of five minutes to slow your heart rate, which in turn brings about a sense of calm. As mentioned earlier in the article, the 4-7-8 technique is another breathing pattern that aids both sleep and anxiety. Breathe in for four seconds, hold for seven seconds, and then exhale for eight seconds. Repeat until you feel at ease. 

These are coping techniques to help you deal with anxiety in the moment. Managing this condition long-term may require lifestyle and behavioral changes for lasting results. 

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Mainstream media likes to claim that 75% of the American population is chronically dehydrated, but there is no scientific evidence to support this claim. Contrarily, dehydration is very common in older adults, with reported rates in the United States ranging from 17% to 28%. A lot of people prefer to drink other beverages that do not promote hydration, such as energy drinks, coffee, alcoholic beverages, and so forth. Water is not everyone’s go-to beverage option, despite the fact that adequate fluid intake improves so many aspects of overall health.

If you are not the biggest water fan, one way to get yourself to drink more is by infusing water with fruits and herbs. It is not juice, but the added ingredients flavor the water to make it more delicious and attractive than a plain glass of water. Just look at the recipe image and tell us that you do not want a glass in your hand right this second. Plus, plain water can become dull if you prefer a little more flavor in your life. Why not enhance the benefits of water by adding mint, strawberries, and limes to it? You get a unique flavor combination and benefits from those ingredients. Plus, you are more likely to keep drinking this water because your brain thinks, “Hey that is pretty and I want to drink it.”

Make a big pitcher of this infused water and keep pouring glasses for yourself all day. If you run out of water, just add more! Keep it out at a family gathering and add ice for some pizzazz. After all, the weather is warming up and there’s nothing quite like this recipe to cool you off and simultaneously refresh your palate.

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What is a proteolytic enzyme and why do you need to know about it? Before we unpack all of that information, allow us to first explain that proteolytic enzymes are compounds that break down proteins into amino acids. These enzymes are essential for digestion and many metabolic functions in the body. Common types of proteolytic enzymes include bromelain (from pineapple, trypsin, and papain (from papaya).

What Is Papain?

This natural enzyme is found in papaya, which actually contains several other proteolytic enzymes, including chymopapain A, chymopapain B, and papaya peptidase A. Papain is the standout compound that exists in the immature fruit of the female papaya plant. It also exists in the leaves, roots, and latex sap of the papaya plant. Like other proteolytic enzymes, papain breaks down long-chain molecules of proteins into shorter fragments, or peptides. It proceeds to break them down into amino acids, and this papain enzyme may do a lot more than that. 

Helps Regulate Inflammation

Researchers note that papain has been helpful in reducing inflammation in patients with asthma, arthritis, and other inflammatory conditions. Papain and trypsin work to break down pathogenic immune complexes and may even prevent their formation. That ultimately means that proteolytic enzymes may be able to prevent inflammation from occurring in the first place. That enhances lymphatic drainage and has regulatory effects on the immune system. A prospective study on an oral enzyme combination containing papain helped reduce postoperative swelling and pain in patients after lower third molar surgery. 

May Exhibit Anti-Tumor Effects

In a human-based clinical review, researchers evaluated proteolytic enzyme therapy, including papain. They reported that these enzymes may exhibit anti-tumor activity by enhancing immune response. Additionally, proteolytic enzyme therapy may enhance outcomes of cancer treatment and help reduce tumor-related inflammation, or the side effects from treatment. Researchers behind this review explained that proteolytic enzymes, like papain, can help modulate immune function and break down protein structures associated with tumor protection. That may expose cancer cells to immune attack and improve response in patients. 

Aids Digestion

Papain supplements may help improve gastrointestinal health by combatting common digestive issues, such as bloating and constipation. Studies confirm that papain helps the body break down protein foods, like animal meat, but it doesn’t require the presence of acid to do its job. What does that mean? Well, even people with low stomach acid who would normally struggle to break down and digest certain types of meat, may benefit from papain supplements. According to research, papain actively breaks down proteins into smaller fragments. It facilitates digestion at a biochemical level and even aids nutrient absorption in the digestive tract. 

Fights Infections

In the past, papain was used in non-traditional wound care due to its anti-viral and anti-fungal properties. Researchers note that it appears to fight infections by destroying the layer of protein that protects fungi and viruses against attacks. In doing so, papain reduces their ability to reproduce, spread, and cause more infections. One study observed papain’s ability to fight infection. After applying a papain-based gel to infected dentin in extracted human teeth, it was able to significantly reduce counts of Streptococcus mutans and Lactobacillus casei. Both of those bacteria are involved in many dental infections. Researchers concluded that papain’s antimicrobial effects were strong enough to break down infected tissue and disrupt bacterial presence. 

Supports Wound Healing

There are many topical papaya enzyme products, which are often used for their wound-healing properties. That said, the USDA has warned consumers about possible allergic reactions when applying the enzyme topically. Some preliminary studies support the evidence that papain has wound healing abilities. A randomized clinical trial in patients with chronic venous ulcers found that 2% papain gel produced greater reduction in the ulcer area than 2% carboxymethylcellulose over a 12-week period. Researchers noticed an increase in epithelial tissue in the wound bed and two ulcers in the healing in the papain group. That supports the fact that papain may help clear devitalized tissue and improve the wound bed so healing can take place.

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When you’re at work, how often do you hear, “Is it Friday yet?” Do you long for the moment you get to clock out, return home, and relax for the weekend? Taking time away from work, be it a three-day weekend or two-week vacation, can help you reset and relax. Most people gain so much more than relaxation while away from work, even if time away isn’t that long. 

We understand that we don’t need to convince you to step away from the desk and take a vacation. You probably want to escape the hustle and bustle of work and leave your stress behind you as you embark on a vacation to the tropics. If you are like most people in America, you plug away and trudge through life without taking the opportunity to recharge away from anything work-related. 

One study found that many people don’t utilize vacation time for numerous reasons. They may fear pending layoffs, worry they’ll lose progress and be overwhelmed when they return, or feel guilty about leaving the office. Believe it or not, a 2018 survey found that the majority of bosses agree that vacation improves the productivity and focus of employees. It may even help them avoid burnouts at work! Continue reading to learn about some power benefits of taking time off work. 

You Get To Have A Mental Reset

If you work for 1,000 days in a row, you will likely experience anxiety, stress, or some form of panic. Even if you take just one day off, you can help reset yourself mentally and return to work with a clearer head. Mental health experts note that pushing yourself through too many work hours or days of work causes the brain to push back. Your river of ideas may run dry and tasks that were once easy prove extra difficult. The brain and body require rest, and taking time off may reduce cognitive fatigue, while simultaneously enhancing problem-solving ability and reducing work-related stress.

Your Soul Will Thank You

What does this mean, exactly? Taking time off work can benefit the mind and body, but it can also impact you on a deeper, more spiritual level. The soul is the body’s spiritual essence, i.e. who you really are at your core. When you take a vacation, you can tune out the external noise and direct your attention to yourself. Let go of your ego and reacquaint yourself with the essence of who you really are.

Your “happy place” may seem like a lounge chair on a beach with a cold drink in your hand, but it usually means that you can finally let go of daily pressures to reconnect with yourself and regain a sense of pride. It may sound like some hokey pokey nonsense, but getting back to basics can help you hone your intuition and values. This gives you more freedom to explore, learn, and do things that bring you joy!

You May Rekindle Relationships

When you work a lot and become overwhelmed by life, it is easy to push off dates, girls’ nights, hangs with the boys, or friendly gatherings. If that describes you, then you need a break. There is nothing wrong with focusing on your career, but too much focus can make you lose sight of the important relationships in your life. Allow yourself to take off the occasional Friday or go on that trip to Puerto Rico with your partner or friends. You will be glad that you did because time off boosts your mental health and can help you deepen the connection of your relationships. 

You’ll Experience Pure Joy

Taking trips, especially to certain parts of the world, can help give you perspective and clarity about a lot of things in life. A common feeling that accompanies clarity and inner peace is pure joy. It can sometimes take a few days to really settle into your vacation and realize that you are in a completely different space. Once you ease into relaxation mode, you can actually begin enjoying yourself. You can laugh, listen more intently, sleep better, and speak with an intensity that only exists when you are truly immersed in an experience. That is joy, people. 

You’ll Feel More Productive When You Return

There is no shame in hitting the reset button every now and again. That may come in the form of cleansing the body to reset your health, or taking a vacation. You know what a three-day holiday weekend can do for your productivity, now imagine what a whole week (or more) off could do. Some companies outside of the United States found that giving employees more time off to pursue creative endeavors or simply explore more led to better performance at work. Some researchers believe that relaxing and sleeping more on vacation helps people think more clearly and improves focus and productivity upon returning to work. That benefits both the employee and the employer!

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A big obstacle a lot of people face while cleansing is the food. We are all used to eating a certain way, but in the I Can house, you have to eat RAW VEGAN. AD shows Latoya and Clayton a raw vegan burrito and a sneak peek at what food will look like moving forward.

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There is something to be said about a simple salad recipe. You don’t need a lot of ingredients and complex flavors to make something shine. That’s why this salad only has one main ingredient: cucumber, which is refreshing, crunchy, and the perfect vessel for almost any dressing. Coat it in a vibrant vinaigrette or creamy tahini dressing inspired by Mediterranean flavors. For this recipe, we took inspiration from a classic Chinese appetizer or side and tweaked it to fit the raw vegan criteria.

In Traditional Chinese Medicine (TCM) cucumber is a cleansing ingredient, helping detoxify the body and reduce high blood pressure. Because of its inherent “cooling” element, TCM thought it to ease the body’s internal heat. Cucumbers also have a rich water content (about 95%), so you can enhance your hydration efforts by eating them. They contain essential vitamins like K and C, and their antioxidant content, especially the flavonoids, fights against oxidative stress. Additionally, the fiber and potassium help support heart health and healthy blood pressure.

The key to this salad’s success lies in the smashing of the cucumbers. Ideally, use a heavy cleaver or rolling pin to smash the cucumber. This technique creates lots of jagged edges and crevices for the dressing to penetrate. Once you wash and dry the cucumbers, place them on a cutting board and lay your large knife flat against one at a time. Smash it lightly with your other hand and the cucumber should open and smash into sections. Repeat across the cucumber and then cut it into bite-size pieces.

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There is no shortage of stressors in today’s day and age. That includes everything from political news segments and social media clips to environmental pollutants and foods and drinks. As a result, the body’s primary stress hormone, cortisol, has become a hot topic of discussion in the health world. 

Cortisol plays a vital role in helping the body respond to stress, but chronic levels increase the risk of weight gain, high blood pressure, and insulin resistance. You can bring cortisol levels down through stress management techniques, such as deep breathing, meditation, and gentle exercise, but eating the wrong foods can cause cortisol levels to rise. Stay away from the following foods and drinks because they may trigger cortisol release. 

Refined Grains

Refined grains, just like other carbs, can spike blood sugar, which can potentially raise cortisol levels. These grains have been processed to remove fiber, which the body uses to lower cortisol levels, in addition to improving digestion and heart health. Some examples of refined grains include white rice, cereals, white bread, pasta, and pastries. Control the cortisol response with those foods by switching to their whole grain counterparts, which contain fiber.

High-Calorie Meals

Nutritional guidelines are based on a 2,000-calorie per day diet, but people can easily exceed that many calories in a day, especially if they eat out. A small 2023 study found that participants who consumed a 2,000-calorie meal  within 15 minutes showed significant increases in cortisol. Researchers attributed that response to the strain of processing such a large amount of calories in a short period of time. Most people typically do not mimic that scenario, but it does caution people to be more mindful about portion sizes and how quickly they eat. 

Fatty Foods

These foods are popular in the Standard American Diet. We are talking about red meat, fried foods, and full-fat dairy, all of which have been linked to increased cortisol levels. Eating large amounts of these foods may also increase inflammation in the body. Over time, chronic inflammation can interfere with the body’s stress response, leading to cortisol spikes and unnecessary stress. 

Caffeine

This is the most common drug that people are addicted to, and they drink it at all hours of the day. Be it a double shot of espresso in the morning or an energy drink after lunch, caffeine provides you with both a jolt of energy and a cortisol surge. Caffeine blocks receptors for adenosine, the “fatigue molecule in the brain, making you feel more alert. It also triggers the release of excitatory hormones, such as cortisol and adrenaline. A 2025 study on the cortisol response from beverages containing caffeine found that coffee had the most significant impact. It actually increased cortisol by up to 50% above baseline levels. Energy drinks and soda followed with a 30% increase, while tea had the lowest impact of a 20% increase. 

Juice

Natural sugars are not nearly as bad as added sugars, but research suggests that there is a sugar-cortisol response in concentrated amounts of natural sugar. A small study from 2020 found significant cortisol responses to people who drank 200 milliliters (6.8 fluid ounces) of grape juice. A quick note about grape juice: it typically contains a higher percentage of natural sugars compared to other juices. 

Ultra Processed Foods

Chips, deli meat, soda, packaged sweets, and soda fall into the category of ultra-processed foods. These foods tend to contain high levels of added sugar, sodium, additives, and preservatives, which may elevate cortisol levels. Ultra-processed foods can also increase inflammation and spike blood sugar, both of which put stress on the body. Some research indicates that people who eat more ultra-processed foods tend to have higher stress levels. 

Alcohol

Wine, beer, and hard liquor are famous for triggering cortisol production. In fact, studies show that having a single drink per day is enough to increase cortisol levels. That effect is even more pronounced in binge drinking, which is defined by having five drinks for men or four for women within two hours. That is because the liver has to work overtime to break down alcohol, putting stress on the body and triggering the release of cortisol.

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If you follow health influencers or find yourself scrolling through wellness trend videos, you have probably heard the term “biohacking.” Think of contrast therapy (cold plunging and saunas), hyperbaric chambers, red light therapy, or any other modality that helps people live longer, perform better, and feel healthier. What does biohacking actually mean, and how medically credible is it?

What Is Biohacking?

Biohacking is a broad, nonspecific lifestyle term for self-improvement. Popularized by tech people and athletes, biohacking is a DIY form of improvement to change aspects of biology. It is by no means a scientific term, nor is it an undertaking. Biohacking includes a range of different non-specific activities that have popular anecdotal evidence. Fitbits, smartwatches, and other related items provide people with a lot of bodily data, such as sleep scores, daily step counts, and so forth. That allows them to alter exercise performance, for example, to improve the data. 

“Hacking” your biology is the ultimate goal to help you feel and perform better. Some changes are straightforward, such as prioritizing sleep, eating a balanced diet, and practicing intermittent fasting. On the other end of the spectrum, biohacking can include things that are not backed by scientific research. 

Examples Of Biohacking And How It Works

Although biohacking is a relatively new term, it does include practices that are already well-established and researched. We will detail some examples below:

Wearable Technology

Technology in biohacking is quite popular because the devices, although costly at times, are accessible. Wearable devices make it easy to monitor heart rate, sleep quality, and physical activity. These devices can serve as motivational tools, offering features like reminders, progress tracking, and goal setting. On the other hand, these devices can cause people to obsess over biometrics, such as calories consumed or burned in a day. That doesn’t always translate to better health habits, and it can cause undue stress in certain instances. 

Nootropics

Nootropics, often referred to as “smart drugs,” are a group of nonprescription supplements, tablets, drinks, and foods. These “cognitive enhancers” aim to enhance memory and boost brain function. Nootropics ostensibly work by protecting neurons in the brain from damage that results from toxins or aging. In theory, nootropics increase blood and oxygen flow to the brain, which supposedly leads to improvements in cognitive performance. Such examples include creatine, caffeine, turmeric, or reishi mushrooms.

Fasting

Fasting is far from new. In fact, people have been fasting for thousands of years. In recent years, fasting has risen to popularity, especially among people who engage in biohacking. They typically do it to improve or completely reset certain metabolic states. Other people engage in intermittent fasting to help encourage weight loss, and research indicates that it does aid weight management and blood sugar control. Although there are evidence-based benefits of fasting, there is no way to confirm that it completely resets metabolic states. 

Cryotherapy Chambers And Exotic Therapies

Perhaps you found out about cold plunging on a podcast or watched a video of Wim Hof swimming in the Arctic Circle with shorts on. It is no secret that cold therapy has received more attention in recent years, especially in regards to enhancing recovery and mental health. Some evidence shows that the cold helps to relieve muscle pain and lower inflammation, but cryo-chambers and expensive cold plunges pools may over-compromise the body. 

Is Biohacking Safe?

In a nutshell, biohacking is a modern term for something that humans have been doing for centuries. People have experimented, and will continue to experiment, with ways to improve health and longevity. Some aspects are scientifically-backed, while others may require more research and testing to confirm positive results. If you are curious about biohacking, start small, such as eating a balanced diet, engaging in regular exercise, and practicing stress management. 

Those simple, foundational habits are the most powerful hacks and have years of data and research to back them up. Once you have a solid foundation in place, you can experiment with tools like contrast therapy, mindfulness techniques, and intermittent fasting to fine-tune your health.

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Your body needs fiber – and most people aren’t getting enough! Fiber helps keep things moving by supporting healthy digestion and regularity, but that’s just the beginning. It can also help you feel fuller longer, support balanced blood sugar levels, and play a role in heart health. Think fruits, veggies, nuts, seeds, and whole plant foods – simple choices that add up in a big way. Small steps lead to big changes! Add more fiber to your plate and your body will thank you.

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It is a very common practice to sign up for a gym membership. You get excited about going to transform your physique, or build some muscle with the gym equipment. The gym is not cut out for everyone, though, and it’s a sad reality that people keep their membership without setting foot in the gym for months. 

If you want to build muscle and maintain strength, you do not need access to a gym or health club. All you need is a little creativity and a few pieces of equipment, in some instances, to get an effective workout that yields similar benefits you would get from training in a gym. 

Use Resistance Bands

An entire weight rack can take up quite a bit of space and it isn’t easy to travel with, either. Not to mention, weights can be intense and intimidating for seniors or people who are new to strength training. Resistance bands, or exercise loops, are a great alternative because they are portable, inexpensive, and have different amounts of tension. Some resistance bands have handles or Velcro closures so that you can easily remove them. When you use resistance bands, your muscles have to work against the band’s tension during the exercises. The more you pull the band from its original shape, the harder your muscles have to work. 

Try Pilates

You do not have to join a Pilates studio in order to engage in this exercise system. Mat Pilates focuses on enhancing core strength, controlling breathing, and increasing spinal mobility. You only need a mat or comfortable rug and a few optional props for an excellent home workout. In one meta-analysis, older adults who did Pilates experienced better balance, flexibility, and lower limb strength. If you do not know where to start, there are many Pilates programs available online that range from beginner to expert skill levels. 

Do Bodyweight Exercises

Believe it or not, you can build muscle and strength just by doing exercises that use your body’s own weight as resistance. Lunges, planks, push-ups, squats, and more are bodyweight movements that do not require equipment or a lot of space. One possible downside of bodyweight exercise is that you cannot increase the weight over time. If you want to build muscle, you have to regularly challenge yourself as the body gets stronger, a process called progressive overload. To do that with bodyweight exercises, you can add more reps to your sets, shorten the rest time between sets, and find more advanced movements. 

Go To The Park

Some parks have outdoor exercise equipment, and some playgrounds have pull-up bars. These are accessible, free, and provide you with the opportunity to do different exercises than you could at home. One study found that older adults who used outdoor exercise equipment twice weekly for two months showed improvements in strength and overall fitness. Outdoor exercise machines typically require a person to use their own bodyweight as resistance. If you don’t have access to one of these parks, you can get creative with your workouts at a regular playground. Hang from the monkey bars to enhance grip strength, or do push-ups with your feet in a swing to enhance core strength and balance. 

Use Household Items

You just need a little creativity and the right perspective to turn your home into a gym. Look for opportunities to add weighted items to your bodyweight exercises. After all, 10 pounds is 10 pounds, be it in the form of a dumbbell or jug of laundry detergent. Hold a bag of dog food or kitty litter at your chest when you do squats. You can use magazines or frisbees on the carpet to mimic sliders, which you put on your hands or feet. You don’t need a stair climber machine if you have stairs at home! As long as you are creative, you can accomplish a lot with things you have in your home.

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