Cortisol, not cholesterol, is a stress hormone that the body produces naturally. It plays a role in your overall health and well-being, but chronically high cortisol levels can worsen health issues, including diabetes, cardiovascular disease, and mental health disorders. By taking steps to manage your cortisol levels, you will not only improve your overall health, but also keep your stress in check. 

What Is Cortisol?

The body produces cortisol in response to stress. Although it can have a negative connotation, especially when you see more than 80,000 TikTok posts under #cortisol, cortisol is integral for several bodily functions. In a healthy body, for example, one of cortisol’s tasks is to help regulate inflammation. When the body comes in contact with a virus or bacteria, cortisol helps to fight those germs to keep you from getting sick. 

The body produces cortisol to help it respond more efficiently to potential dangers or stressful situations. You need it to kick into the body’s fight-or-flight response, just in case you have to outrun a bear, for example. If your body is in a constant fight-or-flight state, though, the immune system is less sensitive and less receptive to cortisol’s anti-inflammatory abilities. That can lead to chronic inflammation, which is linked to numerous diseases, including obesity, heart disease, and type 2 diabetes. If you want to avoid these things and keep cortisol levels down, continue reading. 

Get Moving

Need to bring those stress levels down? Incorporating more physical activity, such as walking, jogging, yoga, yoga, CrossFit, or Pilates, into your day can help you lower cortisol levels. Find whatever you love to do and do it! Some people like to cycle, while others prefer the fun environment of a Zumba class. One study monitored a group of healthy young-adult men and found that higher intensity exercise mitigated cortisol reactivity, reducing stress when exposed to a physical stressor.

Get Some Sleep

After you get moving, you need to go to bed…and that’s an order! Kidding aside, sleep deprivation can elevate cortisol levels, making it difficult to perform a stressful task. Some data suggests that sleep loss is associated with elevated cortisol levels even on the second day after a poor night’s sleep. Ideally, adults should get between seven to nine hours of sleep per night for optimal recovery. 

Try Meditation

If you want to reduce cortisol levels, meditation may be an excellent technique. According to some studies, a consistent meditation habit can increase your tolerance to anxiety, uncertainty, and unexpected things. Mindfulness meditation has proven to be an effective tool for lowering cortisol levels, based on existing research. People who are highly susceptible to stress, such as people with mental disorders or somatic illnesses, benefit most from mindfulness meditation.

Tap Into Your Community

What does it mean to tap into your community? Human connection is more important than you realize, especially if you find yourself in a place where you value others and they value you. Time and again, research shows that connecting with people can help reduce cortisol. One study monitored people who had to engage in public speaking. The participants who had loved ones nearby had lower levels of cortisol prior to delivering the speech compared to those who did not have support. 

Write It Down

Most people hold their emotions inside and never let them out, which is a very unhealthy habit. Releasing those emotions can be quite cathartic, lifting a heavy, emotional weight off your shoulders. One study found that people who wrote about their past failures before experiencing a new stressor had lower cortisol levels than those who did not write their past failures down. 

Focus On Healthier Foods

High stress levels can negatively impact your food choices. If you are stressed, you probably reach for chips or something salty and ultra-processed out of pure instinct. Choosing single-ingredient, whole foods can benefit both your metabolism and your digestive system. One study looked at cortisol levels and the glycemic index of the way fast foods elevate blood sugar. The researchers noted a link between a high glycemic index diet and higher cortisol levels. Other research found that eating high-calorie foods immediately increased cortisol.

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About 45% of adults in the US snore. That’s about 90 million people! Learn more facts about snoring and how it affects our health!

Chapters:
0:00 Intro
0:59 Snoring can damage your hearing?
1:59 Which of these increases the chance of snoring?
3:42 What percent of Americans snore at least occasionally?
5:14 Outro

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It’s no secret that neurological conditions, such as Alzheimer’s disease and dementia, are on the rise. Various factors contribute to the diagnosis of such conditions, but certain lifestyle considerations increase a person’s risk of memory loss or accelerated brain aging. Researchers  from the University of Oxford identified three lifestyle factors that increase the rate of aging and cognitive decline. This article will explain what they found. 

About The Study

Nature Communications published the recent study, during which researchers looked at the brain scans of about 40,000 people over the age of 45. These participants belonged to the UK Biobank database. The primary area of interest was how genetic and lifestyle factors impact areas of the brain that are vulnerable to the effects of aging and Alzheimer’s disease. 

• Genetic factors: usually classified as non-modifiable, but lifestyle habits may influence whether or not certain genes turn on. 
• Lifestyle: considered a modifiable risk factor because you have the power to change your habits and choices. That can ultimately increase or decrease the likelihood of developing a certain disease or illness. 

3 Risk Factors That Age The Brain Faster

Study authors noted three things that drove earlier degeneration of certain brain regions. These factors were: traffic-related air pollution, type 2 diabetes, and the frequency of alcohol intake. Interestingly enough, both traffic-related air pollution and alcohol intake have been linked to an increased risk of diabetes. 

• Air Pollution: You do not have full control of the amount of the air pollution you are exposed to on a daily basis. As a society, however, we can work to reduce the amount of pollution we produce. According to emerging data, exposure to pollution over time increases the risk of dementia.
• Diabetes: Previous studies have linked type 2 diabetes to an increased risk of dementia by as much as 60%.
• Alcohol frequency: Drinking alcohol, especially too much alcohol, can damage the brain. A 2023 study included over three million people in Korea and found that sustained heavy drinking increased the risk of dementia by 8%. Researchers noted that limiting alcohol consumption reduced the risk by 8%.

What differentiated this study from previous studies was the why factor. These factors are so dangerous to brain health because they target the brain’s weak spots. 

How Do Genetics Influence Cognitive Decline?

There have been some findings about the relationship between genetics and the way the brain ages. Most of this information is useful in research settings, and not in individuals. Certain genes, for example, code for immune and inflammatory recommendations to protect the most vulnerable parts of the brain that influence poor brain aging. Those genetic factors are also connected to some modifiable factors, so lifestyle improvements may help you overcome genetic predispositions to early brain aging. Such modifiable categories include blood pressure, body weight, smoking, depressive mood, inflammation, sleep, social patterns, physical activity, and education status. 

How To Protect The Brain And Prevent Dementia

Based on the findings in this study, the researchers encourage the following actionable recommendations to protect the most vulnerable parts of the brain:

• Invest in an air purifier: Although you cannot control the pollution outside the home, you can help keep the air inside the home as clean as possible. One of the best ways to do that is to invest in an air purifier. Just make sure that you get one with a HEPA filter because they are the best at removing particles from the air. 
• Increase your fiber intake: Researchers note that people who eat high-fiber diets are less likely to have type 2 diabetes. Fiber is a non-digestible carbohydrate that works to stabilize blood sugar and promote healthy digestion. Only 5% of American adults consume the recommended daily amount (RDA) of fiber. Women should consume between 21-28 grams per day, while men should consume 30-38 grams per day. Get more fiber by focusing on fibrous foods, such as lentils, avocados, beans, chia seeds, and other fruits and vegetables. 
• Limit your alcohol intake: Alcohol is a known toxin, especially in regards to cognitive health. You don’t have to completely avoid alcohol, but mindful consumption is best. Reserve a drink or two for special occasions and spend less time indulging just because.

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Recent studies suggest that junk food accounts for about 50% of the average American’s daily caloric intake. Junk food is the umbrella term that describes ultra-processed foods and drinks, such as fast food, soda, candy, packaged cookies, and salty snack foods. Although there is nothing wrong with enjoying ice cream, chips, or baked goods from time to time, junk food should not be a regular part of your diet. Consuming too much of it can be detrimental to your mental and physical health. 

People who consume more junk food have a higher risk of obesity, fatty liver, depression, high blood pressure, heart disease, and certain cancers. You may understand this reality, but the problem is that junk food is so appealing. The brain encourages you to seek pleasurable experiences, such as enjoying tasty food. This natural encouragement is the brain’s “reward” system. When you eat tasty food, including junk food, you activate that reward system and the brain releases dopamine. This rush of pleasure causes the brain to create more receptors to respond to that dopamine rush. Ultimately, you care more about junk food the more you eat it because you have that reward system in place. 

If you currently eat a lot of junk food and want to kick your habit, the methods in this article may be effective for you. The following tips are evidence-based, so experiment with them to see which ones work for you. 

Fuel Your Body Regularly

You may think that depriving your body of calories or being overly restrictive with food will lead to weight loss. This tactic can actually have the opposite effect, causing you to ravenously eat foods, many of which are unhealthy. There is a complex relationship between calorie restriction and the cravings you have. The research, however, shows that skipping meals or depriving the body of certain foods can increase cravings and snacking. Everyone has different caloric needs, but you should aim to fuel your body with fiber-rich, protein-rich, and nutrient-dense meals and snacks. When you provide your body with these types of foods, you will reduce your cravings for junk food. 

Get Enough Sleep

Whether you want to believe it or not, insufficient sleep can cause you to make poor food choices. Additionally, lack of sleep increases your desire for junk food because it is quick, easy, and highly accessible. Studies confirm that lack of sleep, or irregular sleep patterns, can increase your caloric intake, snacking, and cravings for high-fat, high-sugar foods. In fact, just one night of poor sleep can affect your food choices the next day. A 2019 study found that reducing sleep time by 33% (two to three hours of sleep) caused increased hunger cravings, compared to a normal night of sleep. To protect your food choices, get between seven to nine hours of sleep per night. 

Consider Taking Inventory Of Your Pantry

If you have junk food in your house, especially if you know where to find it, you will likely gravitate towards it. Consider swapping out ultra-processed food products with more nutritious options. Junk food that is palatable and addictive is dangerous to have in your house. The research shows that just looking at tempting foods can stimulate the striatum, an area in the brain that regulates appetite and reward from food intake. Looking at cookies, candy, or chips may lead to snacking, overeating, and eating even if you are not hungry. Do a pantry overhaul to see which foods need to go. Stock your counter with fresh fruit instead of keeping candy in your pantry!

Cook More Meals At Home

Not only does cooking at home save you money, but it can also help you cut back on junk food. Stopping at a fast food establishment, although convenient, is not conducive to your health journey. Cooking at home, especially if you meal prep, can help you decrease your reliance on convenience foods. Additionally, meal prepping is a great way to ensure that you always have healthy food options. Many studies indicate that people who cook more have better quality diets, enjoying more servings of fruits and vegetables per day. They also eat less food than people who dine out often. 

Eat More Filling Foods

Struggling with what to eat? It can be beneficial to learn more about how certain foods impact your body and hunger levels. That knowledge can help you devise a better plan of attack for your meals, and may help you cut back on your junk food intake as well. Most junk foods are high in calories, but they don’t fill you up. Ever notice how you can eat an entire bag of chips and still be hungry? That is why it benefits you to eat foods that are higher in protein, healthy fats, and fiber. Consider eating homemade overnight oats or chia pudding instead of grabbing a donut and coffee on your way to work. You can also opt for a fruit and vegetable smoothie to satiate you until lunch!

Grocery Shop Regularly

If you want to make more food at home and stop eating junk food, a well-stocked kitchen makes that task much more doable. Studies have shown that people who grocery shop regularly have better quality diets than people who don’t. Additionally, those people eat much less ultra-processed foods. When you go to the grocery store, make sure to take a grocery list and stick to it. Avoid going to the store when you are hungry because that will cause you to make impulse purchases that do nothing for your health.

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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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Constipation is defined by a person who has not had bowel movement in a few days. Lacking bowel movements while on a trip is referred to as vacation constipation or travel constipation. This can be highly inconvenient and uncomfortable, and it is usually brought on by alterations to your normal routine. Drinking less water, eating meals at odd times, and other alterations can mess up your digestive system and back you up.

What Causes Constipation?

There are several things that can cause constipation. Sometimes, more than one cause at a time is backing you up. The following causes can result in constipation:

• Functional gastrointestinal disorders (IBD or IBS)
• Not going to the restroom when you feel the urge
• Certain vitamins or medications
• Reduced physical activity
• Lack of fiber in your diet 
• Not drinking enough water
• Slow stool movement through the colon

What Causes Travel Constipation?

It is possible for the same causes of regular constipation to cause travel constipation. There are usually other factors at play, though, some of which include:

• Your bowels have not adjusted to your destination
• Changes in the size and timing of your meals
• Increased time spent sitting
• Lack of hydration
• Travel-related stress that affects digestion
• Your sleep schedule is off, due to changing time zones
• The long journey on a plane or road trip limited access to comfortable bathrooms
• Jet lag affects the body as it crosses time zones
• Changes in your exercise routine

If you take the right steps, you can avoid travel constipation and stay regular, wherever your plans take you. Continue reading for tips on how to stay regular while traveling.

Listen To Your Body

This is the first rule to follow because you should go when you feel the urge to go. Ignoring this urge can lead to travel constipation very quickly. If you ignore your body’s urge to eliminate, the stool material stays in your rectum and gets harder. The harder the stool, the harder it is to pass. If you don’t feel comfortable using a public restroom for a bowel movement, try listening to music in your headphones to help you relax and let go. Do your best not to strain! If you can’t eliminate after sitting on the toilet for five to 10 minutes, get up and try again later. 

Move, Eat, And Drink Water At Your Destination

How often your move and what you put in your body dictate how easily and regularly you have bowel movements. Consuming the right foods, drinking enough water, and moving your body can help you avoid constipation during your trip. You don’t have to hit the hotel gym or do HIIT workouts in your room; rather, walking from point A to point B can encourage elimination. Sip water throughout the day, but be mindful of water sources depending on where you’re traveling. Try to incorporate fiber-rich foods, including vegetables, oatmeal, fruits, and legumes into your meals, while also indulging in local delicacies. 

Eat A Good Breakfast

It can be tempting to avoid breakfast while you are on vacation because you either want to sleep in or get the day started. Most people tend to have a bowel movement in the morning, and you’ll enhance that natural urge by consuming a healthy, fiber-rich breakfast. Try to eat a balanced meal and avoid meals that are starch- or protein-heavy. You should, however, consume foods that are rich in healthy fats because they help stimulate the release of hormones that trigger the urge to have a bowel movement.

Drink Lots Of Water

It is very common for people to exert a lot of energy or sweat while traveling, especially in warmer climates. Despite that, it is very common to avoid water, or only drink it when necessary. If you feel that you need water, you are already in a mild state of dehydration. If the body doesn’t have enough fluids, it draws water from fecal matter in the intestines to compensate. That can make stools hard and difficult to pass. While traveling, make a conscious effort to drink plenty of fluids, including water and electrolytes. Regarding fluids, not all fluids are kind to your bowels, such as milk, which has a reputation for causing constipation.

Try To Stay On A Schedule

If you are like most people, then you have your bowel movements narrowed down to a time of day. The body’s internal clock determines hunger, sleep, bathroom needs, and other life patterns. If you keep your body on a consistent schedule, you will help your bowels out a great deal. Whenever possible, make sure you have enough time for a relaxed bathroom visit. That will take less pressure off you and give you a similar bathroom experience to the ones you usually have at home.

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You don’t need an expert to explain how beneficial sleep is for your overall health. You already know how much better you feel when you wake up after a good night’s rest. The benefits extend beyond an energy boost and better mood. Optimal sleep may help support your health far more than you realize, which is especially true if you aren’t sleeping enough right now. 

According to sleep experts, the average adult should get seven to eight hours of sleep every night. The Centers for Disease Control and Prevention (CDC) states that getting less than that may reduce immunity and increase the risk of chronic conditions, such as type 2 diabetes, depression, obesity, and heart disease. Yet, one in three people do not get enough sleep per night. Even though this is the case, you can improve your chances of getting better, more restorative sleep. The following tips explain how you can set yourself up for sleep success.

Lower Your Thermostat

There is an attraction to being warm and cozy and snuggling up like a little fox in a bed. According to sleep experts, though, keeping your bedroom cool at night can support more optimal sleep. The body’s core temperature naturally dips in the evening to prepare the body for bed. For this reason, experts recommend that you put your thermostat between 60 to 65 degrees Fahrenheit to keep the body cool. If you run hot at night, consider purchasing sheets or nightwear that is moisture-wicking or cooling. 

Move Your Body

Some evidence suggests that exercising during the day leads to more restful sleep, especially for adults and older adults. Physical activity actively tires out the body’s major muscles and helps to relieve stress, both of which relax the mind and body, making it easier for you to fall asleep. You don’t have to run a marathon or take part in a Spartan race to reap the benefits. A 2017 study found that regular movement can improve both sleep quality and duration, regardless of the intensity of your exercise. 

Make Your Bedroom A Sleep Haven

You do not need to do any major remodeling to your bedroom to sleep better. Set your bedroom up for sleep success by making it very dark, cool, and as tranquil as you can. Darkness is paramount because the more light you have, the likelier your mind is to race and wake up. Research from 2018 found that even a soft glow can disrupt your sleep, so consider purchasing blackout curtains or shades and unplug any devices or charges that emit light. Sleep experts also encourage you to make your bedroom a sleep-only zone, meaning you don’t spend time in bed catching up on work emails or scrolling social media. Treat your bedroom as a sacred space for sleep, which may help train your brain to power down when you go under the covers at night.

Try Relaxation Techniques In Bed

If you struggle to fall asleep because you get tense or anxious at night, it can be beneficial to engage in relaxation techniques. Many people benefit from guided imagery, meditation, deep breathing exercises, and progressive muscle relaxation. Trying to force yourself to fall asleep usually has the opposite effect. If you are not able to doze off with the relaxation techniques we just mentioned, consider reading, listening to an audiobook, or listening to calming music. Accepting your sleepless state can actually relax the mind and make it easier to fall asleep. 

Create A Relaxing Bedtime Routine

Sleep experts suggest going to bed and waking up around the same time daily to regulate the body’s internal clock. Research from 2015 found that consistent sleep and wake times may make it easier to fall asleep at night and wake up with more energy the next day. In order to do this, consider establishing a nighttime ritual, which can include pre-bed activities that aid sleep, such as: 

• Dimming the lights: A study from 2019 found that exposure to bright light suppresses the body’s production of melatonin. Turning off or dimming the lights an hour or so before bed may help you drift off more easily. Additionally, stop looking at screens an hour or so before bed to reduce your exposure to blue light. 
• Take a hot shower or bath: Taking a steamy, hot shower or warm bath is very relaxing, but it’s the aftermath that may have a positive effect on your sleep. Research from 2019 found that the body’s core temperature starts to go down after a hot bath/shower. That supports that natural temperature dip that occurs every evening to prime the body for sleep.

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Sleep paralysis occurs when our brain is awake, but our bodies are still in REM mode. This makes us feel paralyzed.

0:00 Intro
0:30 You can stop breathing during sleep.
2:39 You’re paralyzed while asleep.
4:07 Narcolepsy is an autoimmune disorder.
6:05 Nightmares are more common in adults than children.
7:22 Tiebreaker
7:58 Outro

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Sleep apnea happens when you stop breathing in your sleep. Sleep apnea may raise other health risks like, high blood pressure, diabetes, heart disease, and stroke. Excess weight, use of drugs, smoking, medical conditions are some factors that may increase the risk of sleep apnea.

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How many products have you seen that are intended to get rid of bags under the eyes? So many creams and serums claim to de-puff and lighten the area under the eyes, but they don’t always work. That’s especially true if you genetically inherited dark circles or eye bags. It’s also true if you have sensitive skin and easily react to ingredients in skin care products. Common causes of bags under the eyes include:

• Chronic fatigue
• Pigmentation issues
• Aging
• Allergies
• Eczema
• Sun exposure

Stay Hydrated

Dehydration can contribute to dark circles under the eyes. Since nearly half the world’s population doesn’t meet daily water intake recommendations, drinking water is a great place to start. How much water you need to properly hydrate the body will depend on weight and level of physical activity. Generally speaking, drink half your body weight in ounces of water per day to hydrate the body. If you weigh 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water per day. 

Apply Tea Bags

It’s lovely to sip a warm cup of tea, but what do you do with the tea bag once you finish your cup? You probably throw it away, which is a huge mistake. If you drink a cup of green tea, chamomile tea, or peppermint tea, save the tea bag and put it on your eyes to help fight dark circles. Caffeinated teas work best because they help increase blood flow to the skin. According to research, green tea exhibits anti-inflammatory properties that help decrease puffiness. 

Wear Sunscreen Daily

One of the main reasons to apply sunscreen every day is to reduce the risk of skin cancer, premature aging, and skin discoloration. The American Academy of Dermatology Association encourages all people to wear sunscreen. Broad spectrum sunscreens help protect against UVA and UVB rays. Ideally, choose a mineral sunscreen and it may help protect against darkness under the eyes. You can also protect your eyes even more by wearing sunglasses and hats.

Wash Your Face Before Bed

If you improve your nightly skin care routine, you may not notice dark circles or bags when you wake up. You should always cleanse your face and remove makeup before bed. Sleeping with makeup, especially makeup around the eyes, can cause general irritation, allergic reaction, or infection that causes puffiness, redness, or other symptoms. Forgetting to wash your face at night may also increase your risk of wrinkles or general skin damage. 

Use A Cold Compress

If you need relief from under-eye bags, a cold compress may help relieve the inflammation. Applying a cold compress to the eyes also works to constrict the blood vessels quickly, which provides temporary relief. If you don’t have a cold compress, try some chilled cucumbers, a cold teaspoon, a wet washcloth, or a bag of frozen vegetables. Before you apply your cold compress, wrap it in a soft cloth to protect your skin from getting too clothes. Allow the cold compress to sit on your skin for about five minutes. 

Eat More Collagen-Rich Foods

The muscles and tissues that support your eyelids weaken as you get older. That means that you can experience sagging or bags under the eyes. If you increase your intake of vitamin C, the body has an easier time absorbing more hyaluronic acid, which naturally exists in the body. The amount that’s stored in the body, however, decreases with age. Foods that are rich in vitamin C work to boost collagen production by increasing hyaluronic acid levels. Great sources of vitamin C include kiwis, oranges, bell peppers, strawberries, Brussels sprouts, kale, and broccoli.

Cut Back On Alcohol

Decreasing your intake of alcohol relates to the first tip we gave in this article. Alcohol contributes to dehydration, and dehydration can increase the risk of under-eye bags or darkness under the eyes. If you crave that special drink, consider swapping it for sparkling water or infusing regular water with fruits and herbs. 

Keep Your Head Elevated While You Sleep

If you can fall asleep while elevating your head higher, then experiment with this method. Add an extra pillow to prop your head up higher in order to prevent fluid from accumulating in your lower eyelids, which creates puffiness while you sleep. If that is not doable, causes pain, or makes it too difficult to fall asleep, try to elevate the top end of your mattress a couple inches. There are special bed risers that can make this process easier.

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