With summer just around the corner, there has never been a better time to get healthier. Plus, the warmer weather calls for more refreshing recipes, and this green smoothie fits the bill. You can slurp up this low-calorie, nutrient-dense smoothie in no time! And do you want to know the best part? It can help you stay hydrated and may even help you slim down.

Pineapples offer a sweetly tart tropical flavor and make for a great summertime snack. They are naturally rich in bromelain, an enzyme that works to boost metabolism. When your metabolic rate is higher, the body can burn more calories at a quicker rate. Bromelain also works to aid digestion, helping your body absorb nutrients from the foods you eat more efficiently. Pineapples are also rich in fiber, which helps you feel fuller for longer. That means that you’ll be less likely to eat excess calories.

Much like spinach and pineapple, grapefruit is also a weight loss-friendly food. Grapefruit also contains fiber, offering two grams per half a grapefruit, which is the amount this recipe calls for. Grapefruit also contains a lot of water and very few calories, two characteristics known to help with weight loss. One study found that people experienced a reduction in waist size when they consumed grapefruit daily with their meals. That said, study authors didn’t notice significant differences in waist sized reduction between participants who ate grapefruit and those who drank water. More research is necessary but the initial research is promising.

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Listen to any number of podcasts these days and you’ll likely hear someone talk about their ice bath or cold plunge. Health gurus and average Joes alike swear that submerging their bodies in cold water promotes better mood, more energy, heightened recovery, and less anxiety. The benefits may change from person to person, but one thing is for certain: cold plunges are not accessible to everyone. 

It’s safe to say that the average person doesn’t have a few thousand dollars to drop on a cold plunge. It’s also safe to say that nobody wants to go buy bags of ice at the store every day, nor do they want to buy a commercial-grade ice maker for a makeshift cold plunge. That begs the question: can you achieve the same benefits by standing in a cold shower? Experts believe that cold showers count as a form of cryotherapy, so long as the temperature is cold enough (between 50-59 degrees Fahrenheit. Continue reading to learn more about the benefits of cryotherapy. 

It May Boost Metabolism

When you expose the body to cold temperatures, you can increase the metabolic rate and activate brown adipose tissue, both of which aid weight management. According to a 2022 study, immersing the body in cold water seems to transform adipose tissue, in addition to reducing insulin resistance. The combination of these benefits may also have a positive effect on cardiovascular health and metabolic diseases. 

It May Enhance Circulation

Doctors explain that cold exposure prompts immediate vasoconstriction followed by vasodilation, which improves blood flow to all organs. That is why a lot of people use cold plunges to accelerate exercise recovery. Although cold seems to reduce muscle soreness, it is unclear if the cold benefits muscle function. Improving circulation, regardless of athletic level, is beneficial. When you improve blood flow throughout the body, you help deliver fresh blood and oxygen to major organs, which helps them function optimally.

It May Beautify You

Cryotherapy will not turn back the hands of time, but it may positively impact your hair and skin. Cold water seals hair cuticles and helps lock moisture into hair strands. Additionally, the cold helps the scalp retain moisture content, while hot water strips it of its natural oils. The cold temperature strengthens hair cuticles to strengthen them and keep them healthy over time. Cold temperatures may also benefit people with inflammatory skin conditions, such as eczema, psoriasis, or rosacea. Hot water can dry out the skin and cause slushing, which may pronounce redness in those struggling with it already.

It Can Encourage A Breathwork Practice

When you are in the cold, you have to steady your mind and control your breath. The power of controlling your breath can help you embrace the cold and know how to stay calm in the water. When you can control your breath, you can regulate your stress and stay calm in extreme conditions, such as the frigid water. The more you expose the body to cold and breathe through it, the easier it becomes. 

Are Cold Showers Cold Enough? 

Most of the existing research on cold water immersion therapy is focused on cold plunging or being in a cryochamber for a few minutes. Some studies have found that cold showers are a legitimate form of cryotherapy, provided the water temperature can be between 50-59 degrees Fahrenheit or colder. Some experts believe that cold showers fall under the cold water immersion umbrella.

Getting in a cold shower will have a similar effect to entering a cold lake, ocean, or pool. You don’t get cold as quickly as if you were to enter a cold plunge, but you can still reap some benefits. The last thing to remember is to have access to a heat source after stepping out of the cold shower, so that you can bring up the body’s core temperature to normal range. If you don’t bring core temperature back up after any type of cold immersion therapy, you increase the risk of hypothermia. 

How Long Do You Remain In The Cold Shower?

Typically, you remain in a cold plunge or cryochamber for three minutes. Since a shower does not get as cold, how long do you stand in the water? One study found that 10 minutes of cold exposure can aid muscle recovery, but that’s a long time to just let water run. If you want to reap the brain boosting benefits, the study found that you may only need five minutes or less in the cold. Other research says that two to three minutes of cold exposure is sufficient. Start off with less time in the cold and gradually increase the time.

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Fats play an integral role in your overall health, but not all fats are created equal. Ideally, you want to consume healthy fats that boost satiety factor, nutrient absorption, heart health, and more. Cooking oils are excellent sources of fats, but some may be more harmful than you realize. Additionally, some oils cannot handle high heat cooking and counteract the nutrients and benefits you get from other nutritious foods. 

How do you know which oil is the best to cook with? Well, different oils have different smoke points, making some better for cooking at higher temperatures. The Cleveland Clinic states that the more refined an oil is, the higher the smoke point it has. Unfortunately, these refined oils are not always the healthiest for you. In fact, a higher smoke point oil cooked at a higher temperature can produce toxic fumes and free radicals, both of which can harm your body. That’s why we’ve created a small cheat sheet about which oils to avoid for cooking. 

Vegetable Oil

Over the years, a lot of doctors have recommended vegetable oils to patients to improve cholesterol levels and overall heart health. Newer studies continue to find that vegetable oils are not as healthy for your heart as people originally thought they were. A 2016 study found that vegetable oil consumption increased, not decreased, the risk of heart disease. During the study, men and women were randomly assigned one of two diets: one group replaced all fats with vegetable oil and one group consumed a diet high in saturated fat from margarines, shortenings, and animal fats. At the end of the study, researchers noted that those following the vegetable oil diet had lower cholesterol levels. That said, the results didn’t hold after a year. For every 30 mg/dL drop in cholesterol, there was an increased risk of death by 22%. 

Soybean Oil

Made from the seeds of the soybean plant, soybean oil commonly exists in many foods, including condiments and salad dressings. Soybean oil is hydrogenated, meaning you should avoid it at all costs. Researchers found that soybean oil consumption increased the risk of anxiety, autism, depression, Alzheimer’s disease, and other neurological disorders. One study from 2020 compared mice that were fed three different diets: soybean oil, soybean oil with low in linoleic acid, and coconut oil. Researchers noted that soybean oil had significant effects on the hypothalamus, the portion of the brain responsible for metabolism, hormone release, and body temperature regulation. The mice that consumed soybean oil experienced several genes that did not function correctly; plus, another 100 genes were negatively affected.

Sunflower Oil

Sunflower oil is typically high in omega-6 polyunsaturated fatty acids and is highly refined, unless otherwise specified. A few brands offer high-oleic sunflower oils, which are cold-pressed and offer monounsaturated fatty acids. Those varieties, while heat-stable and more nutritious, are much more expensive and harder to come buy. You would be better off buying extra-virgin olive oil or avocado oil instead. 

Canola Oil

Roughly 60 to 65% of canola oil, or rapeseed oil, is naturally rich in monounsaturated fatty acids. That sounds appealing and usually fools a lot of shoppers, but there is some bad news. Canola oil is almost always chemically extracted and very refined. Similar to soybeans, an estimated 90% of canola plants in the United States and Canada are genetically modified to the point where they can withstand herbicides that are harmful to the environment. Cold-pressed canola oil is very hard to find, so it’s best not to get this type of oil at all. 

Grapeseed Oil

Grapeseed oil is about 70% polyunsaturated fatty acids, most of which are omega-6s. Although grapeseed oil sounds healthy, it is just another oil that is highly refined. It doesn’t offer unique health benefits, nor does it exhibit a unique flavor profile. Once again, if you can obtain cold-pressed or expeller-pressed varieties, then do not opt for this oil because all of the other varieties do not benefit your health. Even if you get those healthier versions, grapeseed oil is not great for high heat applications because of its high amount of polyunsaturated fatty acids. 

Cottonseed Oil

According to a 2014 report, the cotton plant contained natural toxins, specifically gossypol. High concentrations of free gossypol may cause acute clinical signs of gossypol poisoning. Some of these symptoms include impaired body weight gain, respiratory distress, apathy, weakness, anorexia, and death after several days. Gossypol can also impair immune function, as well as cause issues in both the male and female reproductive systems. Cottonseed oil is also high in saturated fat and only contains a small amount of monounsaturated fat.

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Berberine is a naturally occurring compound in many plants. For thousands of years, it has been used in Traditional Chinese Medicine (TCM), Ayurveda, and other medicinal traditions to treat digestive disorders, inflammatory conditions, and infections. Some research indicates that it may offer protection against high blood pressure, diabetes, and high cholesterol, among other conditions. 

What Is Berberine?

Extracted from several plants, berberine is a bioactive compound that belongs to the alkaloid class. It is yellow and typically used as a dye, despite its long history in traditional medicinal applications. Modern evidence suggests that it exhibits impressive health benefits that may address chronic conditions. As of now, limited human research indicates that berberine may lower cholesterol, triglycerides, and blood sugar levels. This is of great interest to the health experts because these are reversible risk factors for heart disease. Although it appears to be safe and only causes a few mild side effects, you may want to consult a healthcare professional if you are interested in taking it. 

How Does Berberine Work?

There have been hundreds of studies on berberine’s effects on the body. According to animal studies, one of berberine’s primary actions is to activate AMP-activated protein kinase (AMPK), an enzyme inside cells. Found in cells throughout the body, AMPK has an active role in regulating metabolism and energy levels. Berberine also has an effect on other molecules inside cells, potentially affecting which genes are turned on or off. That may help protect against many chronic health conditions, but more research is necessary on this matter. Continue reading to learn more about berberine’s health benefits. 

May Protect Against Bacterial Infections

A 2022 study found that berberine helped prevent the growth of Staphylococcus aureus. Researchers note that this bacterial strain can cause sepsis, pneumonia, meningitis, and a range of skin conditions. Another study found that berberine exhibited an ability to damage the DNA and protein of certain bacteria, due to its antimicrobial activity. 

It Helps Lower Blood Sugar Levels

According to many studies, berberine can significantly lower blood sugar levels in people with type 2 diabetes. In 2008, study authors monitored a group of 116 participants who took one gram of berberine per day. The results indicated that berberine lowered fasting blood sugar by 20%, and it also lowered hemoglobin A1c (HbA1c) by 12%. Additionally, berberine improved blood lipids, including cholesterol and triglycerides. Researchers note that berberine seems to work in several ways to aid these processes:

• Decreases sugar production in the liver
• Reduces insulin resistance to make insulin more effective
• Increases the amount of beneficial bacteria in the gut
• Slows the breakdown of carbohydrates in the gut
• Increases glycolysis, which helps the body break down sugars inside cells

May Aid Weight Loss

There is a lot of attention on berberine because it may be a viable weight loss supplement. An older 12-week study involved people with obesity who took 500 milligrams (mg) of berberine three times daily. At the end of the study, participants experienced five pounds of weight loss, on average, with a 3.6% reduction in body fat. A review of 12 studies noted that supplementing with berberine led to significant reductionist body weight, belly fat, and body mass index. It was also effective at decreasing C-reactive protein, a marker of inflammation. Other research found that berberine works to inhibit the growth of fat cells at a molecular level, which may promote weight loss. Although existing research is promising, more research is necessary to determine berberine’s weight loss effects.

It Helps Lower Cholesterol

If you have high levels of triglycerides and LDL cholesterol, you have a higher risk of heart disease and stroke. Some research suggests that berberine may help lower LDL cholesterol and triglyceride levels. One review of both animal and human studies found that berberine exhibits cholesterol lowering effects. Researchers believe that berberine’s effects are similar to drugs that reduce high cholesterol. The only difference is that berberine does not cause the same side effects. 

May Benefit People With Obesity

There is an obesity epidemic in the United States, and it increases a person’s risk of type 2 diabetes, heart disease, high cholesterol, and high blood pressure. One review found that people who took 750 mg of berberine twice daily for three months experienced significant weight loss. Another double-blind study monitored people with metabolic syndrome who took 200 mg of berberine three times daily. Participants experience decreases in their body mass index scores. Finally, some research suggests that berberine works similarly to metformin, a drug that doctors typically prescribe people with type 2 diabetes. Additionally, berberine works to alter gut bacteria, which may benefit people with diabetes and obesity.

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It should be common knowledge, but you should not believe everything you see or read on the Internet, especially social media. And yet, TikTok has become a growing source of information for all sorts of health information, especially gut health. In fact, you can regularly see hashtags like #pooptok, #guthealthmatters, #guttok, and #guthealing on numerous videos. It’s pretty clear that the matters of the gut have infiltrated the social media platform. 

A lot of health experts, including gastroenterologists and other gastrointestinal (GI) experts, have joined TikTok to promote science-backed claims and advice. The reason for this is because most #guttok posts are not from experts in the field. Would you rather trust an influencer who tried one thing at one point in time, or someone who has dedicated their life to the study of the GI tract? Wellness tips are all well and good, but not all of them are correct. 

The good news about all of this is that people are encouraging others to care about their digestive health. When it comes to claims, however, not all of these videos have evidence to back them up. Sometimes, one of these videos will promote a product that aids gut health, such as a colon cleanse or colon detox solution. Don’t just trust something that you see in a video without doing thorough research on it! There are no miracle products, which is why we aim to highlight the TikTok gut health trends to question or avoid in this article. 

Gut Repair Or Leaky Gut Solutions

If you hear about a product, method, or solution that will repeat your leaky or damaged gut, it may not be what it’s cracked to be. Drinking olive oil shots or slurping on bone broth all day don’t have evidence backing efficacy for treating the problem. The problem is thinking that leaky gut syndrome can be fixed with one quick solution. Although leaky gut is not a medically recognized condition, it is a gut problem that can happen as a result of an inflammatory bowel disease (IBD). You can sip bone broth in moderation, but don’t expect it to heal your gut. If you decide to drink bone broth, find ones higher in magnesium, calcium, and iron. Olive oil, while it has beneficial polyphenols and healthy fats, will not repair your gut on its own.

Laxatives For Weight Loss

If you are a #guttok trend follower, perhaps you know of the claim that taking laxatives regularly can promote weight loss. If that is a true claim, it should be a big red flag. The goal of taking a laxative is to relieve symptoms caused by constipation, not to lose weight. If you take a laxative to lose weight, you are eliminating undigested food in the form of diarrhea. That can be dangerous if it goes on for more than a short period of time. You need to absorb sufficient fluids from the GI tract, otherwise you could potentially injure your kidneys. People who suffer from constipation may need to take a laxative to eliminate stool in the colon. You should not rely on laxatives to lose weight, but instead use them to relieve constipation symptoms.

Fasting For Gut Health

Fasting is not a new trend. In fact, it has been practiced for centuries in different forms across different cultures. In most cases, there is nothing wrong with fasting, and it has actually been linked to certain health benefits. For example, one review found that intermittent fasting potentially improved metabolic effects, including better blood glucose control and fat loss. That said, fasting can also lead to negative emotions, including anxiety, irritability, and fatigue. One review found that intermittent fasting led to changes in gut bacteria that may regulate body functions and promote healthy metabolism. Fasting may improve GI symptoms for some, but there isn’t sufficient evidence to say that it directly benefits gut health. 

Colon Cleanse Or Detox Protocols

Should you avoid products or regimens that claim they can expel all the waste from your colon or purge it of toxins? You usually see these concoctions in beverage or shake form and they include cayenne, lemon juice, honey, or other similar ingredients. The idea is that a colon cleanse is the best way to benefit your digestive health. Most gastroenterologists agree that you only want to purge your colon of food or microbes before a colonoscopy. There is no reason to completely flush out your colon just because it’s Tuesday. A healthy colon contains a variety of bacteria and other organisms, the microbiome. It also contains mostly digested food that is in the process of becoming stool. A healthy colon contains a diverse microbiome that helps regulate immune function, metabolism, and even your mood! Don’t just evacuate your colon and think that your gut will flourish!

DIY Fermented Foods

There is no denying the gut-promoting powers of fermented foods like kimchi, kefir, natto, and kombucha. During fermentation, bacteria grow in a controlled environment, converting carbs or fiber in the food into an acid. That bacteria-produced acid gives fermented foods that signature sour flavor. There are many bioactive compounds in fermented foods that can be beneficial for your gut. The problem with DIY fermented foods is that you may not ferment in a way that promotes the growth of these beneficial bacteria. If you are determined to make fermented foods, instead of buying them in the store, seek reputable guidance and buy the correct products to ensure you ferment correctly. Don’t just take the word of some TikToker!

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Bergamot, which you may know if you dabble in essential oils or drink Earl Grey tea, is a citrus fruit primarily found in the Calabria region of Southern Italy. That area of Italy has a long tradition of using bergamot in folk medicine to treat fevers and infections. In recent years, researchers have examined bergamot’s antioxidant and anti-inflammatory properties, which indicate that it may help lower total cholesterol levels. 

Can Bergamot Improve Cholesterol?

According to clinical trials that involved oral administration of bergamot, it may help reduce total cholesterol and low-density lipoprotein (LDL) cholesterol (the bad one). Other lab studies indicate that bergamot’s polyphenols may influence enzymes that relate to cholesterol metabolism. In fact, a systematic review of 12 studies found that supplementing with bergamot demonstrated the following:

• LDL cholesterol decrease: ranging from 7.6% to 40.8%
• Triglyceride decrease: ranging from 11.5% to 39.5%
• Total cholesterol decrease: ranging from 12.3% to 31.3%

An additional eight trials found that bergamot was able to increase high-density lipoprotein (HDL) cholesterol (good cholesterol). The studies revealed a potential dose-dependent effect and synergy with statins. That means that bergamot could be an alternative for dyslipidemia, especially in statin-intolerant people. In fact, one study found that bergamot fruit extract reduced overall cholesterol levels in liver cells. Although it didn’t block the enzyme involved with making cholesterol, it did limit cholesterol absorption in intestinal cells. 

How Long Does It Take For Bergamot To Lower Cholesterol?

There is one component in bergamot fruit extract, neohesperidin, which studies found decreased the activity of the enzyme responsible for cholesterol production. Additionally, neohesperidin boosted the function of another enzyme related to cholesterol management. Clinical studies suggest that cholesterol levels may reduce after weeks of regular bergamot supplementation. The effects may last one to six months, depending on lifestyle factors and personal biology. The time it takes for bergamot to work its magic may vary among individuals, and you should consult your healthcare professional about supplementation if you suffer from high cholesterol.

How Much Bergamot Is Necessary?

Determining how much bergamot to take to manage cholesterol levels will depend on a few things. The form of bergamot, such as extract, oil, supplement, the concentration of bergamot, and the individual’s overall health, including underlying conditions. In studies, typical doses ranged from 150 milligrams (mg) to 1,500 mg of extract daily. Unfortunately, the best form of bergamot for managing cholesterol is still unclear. Different forms of the fruit, including extracts, juices, or supplements are the available forms, at least in the clinical studies confirming their efficacy. 

Are There Side Effects?

In certain cases, bergamot may cause side effects, which are detailed below: 

• Drug interactions: Antibiotics and diabetes medications, in addition to drugs that cause photosensitivity, may negatively interact with bergamot. As stated earlier in this article, some studies suggest that bergamot extract may enhance statin effects. Combining bergamot with other medications, however, could intensify their effects and increase the risk of muscle pain. 
• Increased sensitivity to sunlight: Bergamot contains compounds that may make your skin more sensitive to sunlight, increasing your risk of skin irritation or sunburn. 
• Allergic reactions: Some people are allergic to bergamot, which can result in rash, itching, or difficulty breathing, but this depends on the severity of the allergy. If you are allergic to other citrus fruits, you may want to reconsider bergamot supplementation, or get a food allergy test.

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Not only are radish greens edible, but they are also rich in powerful flavor and unique nutrients. Many people discard radish greens and miss out on their pepperiness. They are low in calories and offer lots of protein, magnesium, vitamin C, vitamin K, potassium, iron, and powerful antioxidant compounds. While eating this radish top pesto isn’t going to cure any disease, it is a way to incorporate these underutilized greens into your diet.

According to some research, some of the active compounds in radish tops exhibit impressive health properties. Antioxidant extracts from radish greens showed potential in test-tube research. In fact, these compounds helped protect lung tissues from oxidative stress as a result of free radical accumulation. The body naturally produces free radicals by way of metabolism, but these free radicals can prove problematic if levels exceed those of antioxidants. Oxidative stress can result and damage tissues, which increases the risk of chronic diseases.

Because this pesto has somewhat of a short lifespan in the fridge, you may want to freeze it in separate containers. You can also place the pesto into silicone molds and freeze it to make pesto cubes. When you want to use them, remove from the freezer a day early and allow them to defrost in the fridge. Plus, this radish top pesto has a very peppery flavor, so you probably won’t want to gorge on this all week. That said…we love it!

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If there is one thing that is consistent with the beginning of the year, it is the desire to either get healthy, get fit, or lose weight. Losing weight, or detoxing, is a common New Year’s resolution because of all the holiday eating that happens before the beginning of the year. Most holiday meals are heavy, carb-centric, and full of unhealthy fats, sugar and sodium. People have the power to eat unhealthy throughout the year, though. We want to help you dig yourself out of the hole of heavy meals and into a healthier, lighter self. 

Detoxing does not mean that you have to abstain from food. On the contrary, you want to eat food, but it has to be food that provides essential nutrients to the body. Additionally, you want to eliminate unwanted sugars, processed foods, and excess carbohydrates. Finally, flood the body with water and herbal teas to properly hydrate and flush toxins from your system. Below, you’ll find some helpful tips to detox after a lot of heavy eating.

Drink Healthy Waters

This is not an endorsement to purchase bottled sugary, electrolyte beverages from the store. If the color is reminiscent of a nuclear fluid (think lime green, blue, or bright yellow), you can count that out. Good old fashioned filtered water is life, but you can enhance this water to encourage detoxification. Add fresh cucumber slices, lime wedges, orange wheels, berries, pineapple cubes, and herbs to your water. Infusing these types of ingredients into your water can impart their nutrients into the liquid. Not only do they enhance the nutritional properties of your water, but they also make your water taste that much better!

Load Up On Negative Calorie Foods

There is no such thing as a food that has zero calories. There are, however, foods that are so light in calories that the body burns just as much or more calories digesting them. The idea behind detoxing is that you want to give the body a lot of nutrients and water. Foods that are very low in calories and high in water include cucumbers, asparagus, apples, watermelon, blueberries, lettuce, cantaloupe, broccoli, and cauliflower. The combination of the nutrients and water content will help the body flush out all the excess food you consumed. 

Don’t Be Afraid To Nap

It should be noted that you can nap too much. If you decide to nap, especially in the afternoon, try to keep naps to 20-30 minutes in length. Sleeping too much can negatively affect your sleep cycle, or make it difficult to fall asleep at night. Sleep is necessary for the body, as it is the body’s way of rejuvenating itself. Just don’t rest too much, or you will feel groggy and out of sorts. Lack of sleep can negatively affect digestion, metabolism, and energy levels, which impairs your ability to naturally detox.

Dry Brush Your Body

Dry brushing is a way of stimulating lymphatic flow. The lymphatic system helps remove waste and toxins, but you need to activate it in order to facilitate this process. In order to promote lymphatic detoxification, you just have to move, but you can also use a technique called dry brushing. You can give yourself a lymphatic massage with your hands, or you can use a brush with firm bristles. The easiest way to start is to brush is to start with the feet and legs, always brushing up towards the heart. Once you get to your thighs, start at your palms and work inwards toward the heart. You can then do the abdomen and armpits, followed by the back and face. Click here to learn more about dry brushing. 

Get To Sweating

The gyms are more crowded than ever in the beginning of the year. People are filled with ambition and ready to drop some pounds! You don’t need a gym membership to get your sweat on, though. Not only does exercise encourage you to sweat, but it also boosts your mood. Sweating is one of the body’s way of getting rid of excess toxins. If you feel puffy after a lot of heavy eating, your body is most likely retaining water, especially if that food was heavy on the salt and sugar. A good sweat session can help you de-puff and get you out of your funk. After an aerobic workout, consider getting in the sauna to sweat even more.

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Between all-day movie marathons, donuts at the office, and eggnog, the holidays are not kind to your waistline. Even the most avid exercises succumb to the holiday temptations. Plus, the colder weather can often deter people from carrying out their regular workouts. While all of this may be true, there are popular “facts” that are anything but.

Some holiday traps are very obvious. Pumpkin pie, pecan pie, cookie platters, and savory dishes like candied yams are calorically dense and heavy on the sugar. You know this information, and you also know that drinking a pumpkin spice latte every day during the holidays is not conducive to better health. What you may not be aware of is that some of your greatest holidays health obstacles are common myths. Below, we detail the most common holiday health myths and easy ways to overcome them for a healthier start to the New Year. 

Myth #1: You’re Too Busy To Work Out

The fact is that you are not too busy to work out. While high-calorie holiday meals can make you sluggish and cold weather may not inspire outdoor workouts, exercising altogether is not a wash during the holiday season. A lot of people like to cash in on vacation days at the end of the year. Use the hours on some of those PTO days for quick sweat sessions. That doesn’t mean you have to go to the gym. Get creative with the way you burn calories! Head out for some cross-country skiing or hit the slopes with friends. Don’t sit around the house all day with family; rather, go for a winter hike, build a snowman, or have a snowball fight. You can even do yoga in your own home! Plus, if you have to shovel your driveway, that is a huge workout!

Myth #2: Whatever Weight You Gain, You’ll Lose In The New Year

Well, the odds aren’t in your favor. Although most people only gain one or two pounds during the holidays, the majority of them never lose the weight, according to researchers. In fact, most people don’t follow through with their fitness resolutions, and they don’t make the right dietary changes to encourage weight loss. Statistically, people buy more calories worth of food between January and March than any other time of year. Why is that? Well, they buy healthier foods, but they don’t cut back on unhealthy foods. Basically, you pick up more fruits and vegetables, you feel good about that, and then you reward yourself with a treat. Treat grocery shopping like packing for a vacation: make a list, determine the essentials, and leave half the remaining items on the shelf. 

Myth #3: Americans Gain About Five Pounds Between Thanksgiving And January 1st

As mentioned in the previous paragraph, Americans only gain about one to two pounds during the holiday season. A study in the European Journal of Clinical Nutrition found that the average weight gain between Thanksgiving and New Year’s Day is 1.7 pounds. There is no need to obsess about what you eat, but you should be strategic about it. It is completely natural to overindulge on Thanksgiving, but don’t sweat it. Additionally, if you attend holiday parties, bring a healthy dish because then you know you have one nutritious option. If you have parties and have tons of leftovers, consider freezing smaller portions so that you don’t eat everything in a matter of days. 

Myth #4: If You’re Already Fit, You’re Less Likely To Inflate

Being in shape doesn’t mean that you are immune to the effects of overindulgence and inactivity. You may have more metabolically active tissue than others, so your metabolism operates at a higher efficiency when you exercise regularly. When you gorge on a 3,000-calorie meal and continue to eat heavy meals of that nature, your metabolism may slow down. A meta-analysis found that if you stretch out Thanksgiving-style eating for two weeks, your belly fat can increase by 7%. Stay focused and adhere to your workouts and healthy eating plan, as you normally would. If you find that you indulge more than usual during the holidays, amp up your workouts to help offset your caloric intake.

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How you start your morning can determine how the body operates throughout the day. Unhealthy morning habits, some of which you may not even consider unhealthy, can induce stress and cause you to be less productive. More importantly, getting up and going about your morning in the wrong way can add inches to your waistline. 

There’s no reason to unknowingly shoot yourself in the foot if your primary health goal is to shed some weight. Snoozing your morning alarm, drinking coffee on an empty stomach, and skipping breakfast, among other things, are many morning mistakes people make. Don’t get in your own way! Avoid the following morning habits that contribute to weight gain and you may have more success with the weight loss process.

You Skip Water In The Morning

How often do you go straight from the bed to the coffee pot? Perhaps you intend to drink water before leaving the house, but then you forget and the first liquid you drink is a sugary frappe from your local coffee shop. Water is essential for every biological function in the body. It helps to flush waste from your colon and can make your metabolism run more efficiently. When you don’t drink enough water, you can experience dehydration and slow metabolism. Drinking coffee first thing can actually promote dehydration! To rehydrate your body after a night of sleep, start your day with at least 12-16 ounces of room temperature water. Take it to the next level by adding a squeeze of fresh lemon!

You Don’t Eat The Right Foods

Some people prefer to follow an intermittent fasting regimen, so they don’t eat breakfast. If that plan works for you, then great! If you eat in the morning, make sure that you focus on the right foods. It’s very easy to prepare a plate of toast, bacon or sausage, and eggs for breakfast because that is the typical American breakfast. Not only do these foods take longer to digest, but they can also slow down your metabolism and make you crave similar, salty foods later on. Try to focus on a bowl of oatmeal with bananas, raisins, and blueberries instead of pancakes and maple syrup. Sliced avocado on unsalted rice cakes or fruit and vegetable smoothies are also excellent breakfast options.

You Oversleep

Sleep is an essential part of life, and getting the recommended seven to eight hours a night is recommended by sleep experts. Oversleeping, however, could be sabotaging your weight loss efforts. You don’t want to sleep too much, but you don’t want to sleep too little either, as lack of sleep can also contribute to weight gain. A recent study found that people who slept more than 10 hours a night had a higher body mass index than people who slept between seven and eight hours a night. Avoid that snooze button in the morning and wake up on time!

You Get Ready In The Dark

How does this contribute to weight gain? If you keep the curtains closed and the lights off while you get ready, you deprive yourself of morning sunlight. One study found that blue light waves from early morning sunlight boosted metabolism and helped the body wake up. Health experts encourage people to get at least 10 minutes of sunlight in the morning. It’s even more beneficial if you go outside and look towards the sun (not at the sun) for the best benefits. 

You Don’t Workout In The Morning

Several studies have shown that incorporating movement into your mornings, especially on an empty stomach, can help you burn more body fat and lose weight. Ideally, drink that tall glass of water we mentioned earlier in the article before your workout. Another benefit of exercising is that you get your blood pumping, which prompts your body to function optimally. You don’t have to hit the gym, either! Take a walk or jog around the neighborhood, do some jumping jacks, take a swim (if you have that available to you), or practice some yoga to help prevent weight gain.

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