When you are sick, you’d give anything in the world to feel healthy. Are we right or are we right? You drink tea, hydrate beyond belief, take hot baths, gargle with salt water, do a sinus rinse or two, and nourish the body with healthy foods to accelerate your recovery. What if you took care of your body like that all the time, though? There is nothing wrong with giving your immune system a helping hand year-round. 

The immune system does a phenomenal job of protecting the body against microorganisms. Sometimes, it fails and a germ successfully invades the body and causes sickness. Now, it is enticing to strengthen and support the immune system to defeat invading pathogens. The first line of defense is to maintain a healthy lifestyle by eating a balanced diet, exercising regularly, maintaining good sleep hygiene, and keeping stress levels in check. When you do these things, every part of your body functions better, especially the immune system. Boost immune function all year with the following healthy-living strategies. 

Get A Good Night’s Sleep

According to sleep experts, sleep and the circadian rhythm are strong regulators of immunological processes. One study found a bidirectional communication between the central nervous system and the immune system. This connection is mediated by shared signals (neurotransmitters, cytokines, and hormones) and direct innervations of the immune system via the autonomic nervous system. Basically, the body releases proteins (cytokines) during sleep. By boosting cytokine production, you can help strengthen immune function. Additional research found that people who do not get the recommended seven to eight hours of sleep per night are more susceptible to colds and respiratory infections. 

Keep Stress Levels In Check

Most people encounter stress, at least a small amount, on a weekly (if not daily) basis. The trick is to minimize the amount of stress that you experience, while also finding ways to handle the stress you cannot avoid. Stress can have a variety of effects on mental and physical health, especially the immune system. Chronic stress can decrease the production of lymphocytes, which are white blood cells that help the body fight off infection. If you want to reduce stress, consider adopting a variety of stress management techniques, such as deep breathing, yoga, meditation, Tai Chi, grounding, and more. 

Exercise 

A lot of research indicates that exercising at moderate intensity for 30 to 60 minutes three to five days per week is highly beneficial to the immune system. You don’t have to hit the gym for hours every single day; rather, a brisk walk in the neighborhood, a bike ride, or laps at your local pool can be highly beneficial. Elevating your heart rate works to increase the circulation of immune cells. These cells are the body’s first line of defense for fighting off foreign invaders, so the more you have circulating, the better you are able to protect the body. As a quick note, though, long bouts of high-intensity exercise can actually weaken the immune system. So don’t think that a marathon a day keeps the common cold and flu away.

Eat Immune-Boosting Foods

It should not come as a surprise that eating a well-balanced diet benefits overall health. Supplying the body with a diverse mix of vitamins, minerals, antioxidants, healthy fats, protein, fiber, and more can only benefit you. A balanced diet that consists of whole grains, fruits, vegetables, legumes, nuts, seeds, lean proteins, and healthy fats can eliminate the need for taking lots of supplements. If you want a few foods that help encourage healthy immune function, consider the following:

• Berries contain flavonoids, which are antioxidant compounds that have demonstrated an ability to reduce respiratory illnesses. 
• Leafy green vegetables offer lots of beneficial antioxidants that are vital to cellular health. 
• Ginger exhibits antioxidant and ant-inflammatory properties that may enhance immune function. 
• Citrus fruits (oranges, grapefruit, tangerines, lemons, and limes) contain lots of vitamin C, which supports the production of white blood cells. 
• Fermented foods, kombucha, kefir, natto, yogurt, and miso can help promote the growth of beneficial bacteria in the gut, which is linked to immune health. 

Maintain A Healthy Weight

Obesity, which is defined as a body mass index (BMI) of 30 or more in adults, has been linked to impaired immune function. Obesity may also lower the efficacy of numerous vaccines, including influenza, tetanus, and hepatitis B. If you are looking for safe ways to maintain a healthy weight, start first by assessing your diet. Develop a consistent aerobic exercise routine, watch your caloric intake, get sufficient sleep, and avoid being sedentary. The Full Body Cleanse may be an excellent option to kickstart your weight loss journey. 

Still need a little assistance optimizing immune function? Try the Dherbs Immune Booster Kit, which contains four of our signature formulas that aim to support optimal immune function. These supplements may assist your body in protecting itself from external threats.

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When the pipes are clogged, life is no fun. You sit and strain on the toilet, but nothing comes out, except intense grunts and frustration. The fact is: you are constipated. Constipation, in addition to being quite frustrating, is fairly common, affecting between 12 to 19% of the American population chronically. 

What Is Constipation?

Constipation is the most common digestive complaint and is associated with reduced quality of life and a substantial amount of economic costs. The Mayo Clinic classifies constipation as having fewer than three bowel movements per week. Additionally, people also have difficulty passing stool, and the stool is hard, dry, and lumpy. It typically stems from a lack of fiber and fluids in the diet and lack of physical exercise, but it can be caused by certain health conditions and medications. 

For a select number of people, constipation is a chronic condition. For others, it is a rare occurrence that can be remedied by changing routine, changing dietary habits, and exercising regularly. No matter the cause of your constipation, you can find relief; it just depends on how you do it. Continue reading to learn about several tips to relieve constipation at home. 

Adjust Your Diet

If you are struggling with constipation, look to your kitchen for answers. You need to enrich your diet with fiber in order to keep your stool soft and bulky. Some great fiber-rich foods include oats, lentils, chickpeas, broccoli, flaxseed, black beans, carrots, apples, pistachios, raspberries, kale, and pears. Additionally, eliminate highly processed foods, fried foods, and high-fat foods from your diet, as they have very little fiber and can contribute to cardiovascular disease. As a final note on fiber, it is possible for too much to cause bloating and gas. Always pair your fiber intake with water, or else constipation may worsen. 

Drink Lots Of Water

Water is essential for many bodily processes, including lubricating the digestive tract to help the body pass stool. Feeling backed up? Pour yourself a nice tall glass of water and drink it immediately. Additionally, reduce your intake of caffeinated beverages, as caffeine dehydrates the body by increasing urination. Health experts also warn against alcoholic beverages because they can irritate the digestive tract. 

Squat

You do not have to squat all the way down to the ground, which may be quite difficult for some, in order to poop. That said, the best position for pooping involves the knees to be above the hips. That position helps move things along without the need to strain. These days, there are many products that can help you get into that squatting position. You can also hug your knees or rest your feet on a small stool while you sit on the toilet. 

Do Not Hold It In

This seems like a no-brainer, but there are a lot of people who refuse to poop unless they are in the comfort of their own home. When nature calls, do not ignore it. Do not avoid a public restroom, unless it is unfathomably dirty. Additionally, do not become too busy for your body, as that is a common trigger for constipation.

Increase Physical Activity

If you want to get things moving, you have to move yourself. In fact, take your poop not moving as a sign to get moving! When you exercise, you accelerate several bodily functions, such as circulation and the amount of oxygen that exists in the blood. You also engage the muscles that are responsible for pushing waste out of the body. A 10-minute walk or several chair exercises may be enough to get things moving. 

Give Yourself Some Time

If you feel that your time to eliminate is in the morning, try to wake up a little earlier to give yourself more time. You can eat breakfast, read an article, or watch a show before allowing your bowels to move. Warm drinks, such as hot tea or black coffee, can encourage you to go. Plus, you probably feel more relaxed using your bathroom at home. Don’t get too relaxed, though, because the more time you spend on the toilet, the likelier you are to strain, which can cause hemorrhoids. Limit your toilet time to 10 minutes and don’t force anything out. 

Manage Your Stress

There is a connection between what goes on in your head and what happens in your gut. In fact, it is very common for people with depression or anxiety to experience constipation. When the body is stressed, it is in fight-or-flight mode. Excess stress hormones, including adrenaline and cortisol, flow throughout the body and can slow digestion and other bodily functions. Long-term stress can lead to a sluggish gut, so learn to manage your stress with breathing exercises, yoga, meditation, or journaling. Find what works for you and run with it!

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Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

Still need a little help encouraging a bowel movement? Consider our Bowel Motion formula, which contains herbs designed to alleviate bloating and gas. It also stimulates peristalsis and helps maintain regular bowel movements.

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Testosterone levels are dropping faster than ever and it’s not just age. Stress, poor sleep, diet, and toxins all play a role. Low T can mean low energy, poor performance, and health risks men can’t ignore. But here’s the good news: lifestyle changes and natural solutions like the Dherbs Male Cleanse can help you restore balance, boost vitality, and reclaim your drive.

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If you feel that your sex drive has changed and your muscle mass is declining, you may be experiencing low testosterone (low T) levels. Low testosterone is not a life-threatening illness by any means; rather, it is a normal part of aging. If you are a younger man in his 30s and experiencing low T levels, then you may want to consider different approaches to boost your levels. 

The body naturally produces testosterone, which can be measured through a blood test. Symptoms can affect the quality of life, or they may go hand in hand with other health conditions. Getting tested can better inform you about your testosterone levels and how it affects the body. 

What Is Testosterone?

Testosterone is a hormone that the testicles or ovaries mainly produce. The adrenal glands produce dehydroepiandrosterone (DHEA), which the body transforms into both testosterone and estrogen. Testosterone, however, is the primary androgen, meaning it stimulates the development of male characteristics. Males naturally have higher testosterone levels than women do, and it plays many roles in different stages of life, such as:

• Fetal development: the sex-related gene on the Y chromosome initiates the development of the testicles in male infants about week seven in utero.
• Puberty for male children: responsible for many changes in pubescent males, including increases in height, body and pubic hair growth, increasing libido, and enlargement of testes, penis, and prostate gland.
• Adulthood: it is essential for the production of sperm, signals the body to make new red blood cells, ensures muscle and bone strength, and enhances libido.

If you think that your testosterone levels are taking a nosedive, pay attention to the following signs. If you notice that you have one or more of them, consider talking with your primary healthcare provider to discuss ways to boost levels. There are many foods that aid testosterone production, in addition to other methods, so don’t think that options are not available. 

Your Libido Is Noticeably Lower

Testosterone plays a predominant role in your sexual desire. It also helps men maintain and get erections long enough to have sex. It isn’t uncommon for men to experience erectile dysfunction occasionally, but if it is a persistent problem, low testosterone levels may be to blame. A sudden drop in sex drive or sustained drop in interest in sexual activity can indicate low T levels. 

Reduced Muscle Mass And Strength

Testosterone aids in both building and maintaining muscle mass. Men with low T levels often notice a loss of muscle strength and a harder time building muscle, even with regular training. In addition to muscle loss, it’s common for men with low T levels to experience an increase in body fat, especially around the abdomen. That can be very frustrating if you are putting in a lot of effort at the gym. 

Thinning Hair

First of all, hair loss can happen for many reasons, so low T may not always be the culprit. If your testosterone levels dip, it’s possible to experience thinning hair on the scalp, body, and face. Any sudden changes in hair thickness along with other symptoms may indicate another cause, which you should determine in order to solve the issue. 

Depression And Mood Changes

Declining testosterone levels do not just affect your physical health; rather, they can also impact your mental health. According to research, men with low testosterone levels tend to report more feelings of sadness, irritability, and lack of motivation. It’s common to blame those feelings on work- or relationship-related stress, but that isn’t always the case. If there is no obvious reason for your mood changes, low testosterone could be to blame. 

Energy Levels Decline

If you have a great sleep schedule and maintain a balanced diet and still feel persistent fatigue, low testosterone is a potential and likely cause. One of the telltale signs of low T is a dip in energy. When testosterone levels drop, energy levels tend to follow suit. That ultimately leads to a general feeling of sluggishness or lack of motivation. Too tired to do the activities you used to enjoy? It might be time to get your T checked.

If you are looking for a natural way to boost your testosterone levels, consider the Dherbs Testosterone Booster. It helps maintain balanced testosterone levels, assists in building and maintaining muscle mass, and contributes to feelings of energy and stamina.

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At Dherbs, we receive a lot of questions related to cleansing, most of which are about diet. People want to know what they can and cannot eat while cleansing. Another common question is, “Can I workout while cleansing?” It is completely fine to exercise while cleansing, but you have to be more in tune with your body while doing so. Allow your body the time, room, and space it requires to digest, process, reset, and restore, especially regarding its natural capabilities and functions. 

If you are a fitness enthusiast and love getting in a good workout, you may be tempted to give it your all while cleansing. Remember that you are not eating as many calories and have to listen to your body, so as not to push it too much. Ideally, engage in light- to moderate-intensity physical activity. Aerobic exercise tends with light strength training is what we usually recommend, as both promote detoxification via sweat, lymphatic drainage, and healthy circulation. 

Tailor Exercise To Your Cleanse

While cleansing, choose the right intensity and type of exercise that supports your body. The last thing you want to do is put undue stress on a body that is out of its element. Low-impact activities, such as yoga, walking, gentle Pilates, swimming, and biking, are great options. These exercises help maintain a steady heart rate while promoting stress reduction. If you want to focus on mindfulness during your cleanse, consider focusing on yoga, Tai Chi, and stretching. 

Always Listen To The Body

Since you have to follow a raw vegan diet, you are not consuming as many calories as you would outside the cleanse. That isn’t to say that you eat an unhealthy diet, but it is to say that most foods in the American diet are calorically dense. Some people who cleanse may have more energy than others. If you feel up to it, engage in a more strenuous workout that gets your  blood pumping. Just make sure to listen to your body and strike a balance between feeling drained and revitalized. 

Measure Progress And Celebrate Achievements

It is very common to notice changes in the body while cleansing. You may notice that your skin looks clearer and that your mind isn’t as foggy. We hope you notice some weight loss if that is your goal! Keep track of your progress, mentally, emotionally, and physically. Celebrate the wins, even the small ones, such as completing a yoga flow or walking an extra mile. A positive mindset goes a long way in helping you succeed while cleansing. 

Always Hydrate

You will be drinking more water than usual while cleansing, but pay extra attention to water intake when exercising. Drink plenty of water before, during, and after your workout to support the detoxification process and prevent dehydration. Additionally, fuel the body with nutrient-dense foods before and after the workout to encourage energy and muscle repair. Leafy greens, chia pudding, nuts, energy balls, and smoothies can be great options to provide energy. 

Embrace Movement

Whether you are just starting your fitness journey or building on your love of exercise, one thing is for certain: movement is better than no movement at all. When you exercise regularly, you can enhance your metabolism, which increases the body’s ability to eliminate toxins. Plus, engaging in low-impact workouts can help reduce inflammation, promote better digestion, and improve sleep quality.

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The before and after photos seem to captivate people. The success stories of the “miracle” weight loss solutions that are GLP-1 drugs have taken the country by storm. People who have struggled with weight loss for decades can now shed pounds using an injectable drug. Some medical professionals find the drugs great for patients they have counseled about their weight for years. Other healthcare professionals remain skeptical of these drugs. 

Within the last few years, people have seen breakthroughs in treatments for obesity, primarily due to semaglutide drugs like Ozempic and Wegovy, or tirzepatide drugs like Mounjaro and Zepbound. These drugs work by slowing down stomach-emptying and reducing appetite. A patient administers one injection per week. It should be noted that GLP-1 drugs are a class of medications intended for diabetics, as they help manage blood sugar levels. Only recently have they been popularized as weight loss medications. 

Statistically, people using these medications lose about 10% to 20% of their body weight. People who have cardiovascular disease and are overweight or obese can see a 20% reduction of adverse cardiac events while using the drugs. Being overweight or obese increases the risk of many health problems, including type 2 diabetes, heart disease, stroke, sleep apnea, arthritis, and more. Considering that nearly 40% of U.S. adults are obese (with another 30% being overweight), many doctors and patients have embraced these GLP-1 drugs with open arms.

Drugs Don’t Address The American Health Crisis

Many people have adopted these new medications, but a high percentage accept them without recognition of their limitations. There is a lack of long-term safety data in addition to the long list of potential side effects, including vomiting, nausea, and a handful of other complications. In fact, Ozempic is currently facing over $2 billion in lawsuits! Poison control centers have reported an increasing amount of calls relating to medication overdoses, which can cause extreme low blood sugar and similar symptoms, such as dizziness, confusion, and irritability. 

GLP-1 medications that people use for weight loss typically cost over $1,000 per month for each patient. More than 50% of employer insurance plants in the U.S., in addition to Medicare, do not cover these medications. The price tag is troubling when you consider that the U.S. spends more than the rest of the world in health care costs and faces big disparities within the health care system. The cost of the drugs is especially questionable when you consider the fact that you have to take them for a long time to prevent weight regain. Additionally, if you stop using the drugs, you typically gain the weight back because the effects wear off. 

Using these medications to treat everyone with obesity in the U.S. would bankrupt the country. Not only that, but it doesn’t cultivate the type of health and change that a lot of healthcare professionals would like to see in this country. Every single person has unbelievable access to ultra-processed, calorically-dense foods that contribute to weight gain. High levels of inactivity do not help the problem either. Plus, the multibillion-dollar pharmaceutical industry does not prioritize disease prevention. 

Lifestyle Change Is True Health

True health is not just about the number on the scale; rather, it is more about adopting healthy habits that support long-term change. For example, switch your focus from ultra-processed foods and incorporate more vegetables, fruits, whole grains, legumes, and lean proteins into your diet. True health is engaging in some sort of physical activity every day and getting restorative sleep at night. Perhaps you add some stress management techniques to your day with positive affirmations. 

You need a plan to start, though, as many people struggle to make change without an outline. Lifestyle changes are often affordable and low-risk. People who start to eat better, exercise more frequently, stop smoking, and manage stress can reduce their risk of coronary artery disease by over 80%. Finally, the risk of type 2 diabetes decreases by over 90% if these changes are made. 

Enter The Full Body Cleanse

The Dherbs Full Body Cleanse is an all-natural herbal cleanse accompanied by the raw vegan diet. Not only is this about one-tenth of the price of GLP-1 drugs, but it is also much healthier for the body. It is difficult, but it sets you on the right path to make long-term changes. Additionally, it’s possible to lose between 10-30 pounds during the 20-day cleanse, but that depends on how much weight the body has to lose and if you have underlying health conditions that inhibit weight loss. 

With GLP-1 drugs, you can lose an average of one to two pounds per week. It’s possible to lose more, but health experts suggest that that number is fairly accurate across the board. Unlike the Full Body Cleanse, GLP-1 drugs come with a long list of side effects. Not to mention, these drugs do not encourage people to change their lifestyle habits, which means that they can easily gain the weight back once they stop taking the drugs. 

The bottom line is that there is no magic pill or miracle drug for weight loss. It is better to teach the next generation to promote healthy behaviors and implement these practices in their own lives. Make the right choice, even if it is a little more difficult. Just because something is easy does not mean it is healthy for you. Do yourself and your health a favor and cleanse today!

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What do we know about pooping? Well, we know that maintaining regular bowel movements is a key indicator of good digestive health. The frequency of bowel movements, however, can vary widely among people. When you understand what constitutes “normal” bowel habits, you can make the necessary changes or seek medical advice to maintain optimal digestion. So how often should you poop? Continue reading to find out. 

How Often Should You Poop?

Bowel frequency is an interesting topic of conversation. Many health experts suggest that it is perfectly normal to have anywhere from three bowel movements per day to three per week. One study published in the Scandinavian Journal of Gastroenterology confirmed that information, regardless of age or gender. There is also no general answer for how often you should poop, but people tend to have their daily bowel movement habits. If you poop three times per week or less, something is going on. We always say that eliminating between one to three times per day is an indication of optimal digestive health.

What Affects Poop Frequency?

Hydration

When you drink enough water, your stool softens and becomes easier to pass. That is why staying hydrated is an important factor for maintaining regular bowel movements. According to research, increasing your fiber and fluid intake can significantly enhance stool frequency. One study showed that participants who consumed 25 grams of fiber daily, in addition to two liters of water, showed greater improvements in stool frequency than those with lower fiber and fluid intake. 

Stress

Emotional stress and poor mental health can actually alter your bowel habits and affect frequency. Research suggests that psychological stress can influence functional gastrointestinal disorders, such as irritable bowel syndrome (IBS). A little stress can make it more difficult to empty the stomach, which stimulates colonic transit. That ultimately leads to alterations in stool consistency and frequency. Another study involved 10- to 16-year-olds and found that exposure to stressful life events was linked to bowel movements that occurred less than three times per week. Additionally, those bowel movements were often painful or strained. More research on children between the ages of nine and 10 found that psychological stress and negative family factors increased the rate of constipation. 

Physical Activity

It is well-documented that regular exercise stimulates peristalsis, the intestinal contractions that encourage bowel movements. One analysis found that vigorous exercise positively influenced women, but results were mixed among male participants. Another study found that moderate exercise, such as cycling or jogging, accelerated gut transit time, but did not alter stool weight or frequency. Additionally, a Nurses’ Health Study suggests that daily physical activity can lower the risk of constipation. 

Diet

Increasing fiber intake from vegetables, fruits, and whole grains can influence stool frequency. It is rather unsurprising, then, that vegetarian and vegans tend to have more frequent bowel movements than meat-eaters. That isn’t to say that all vegans and vegetarians have optimal regularity, but they do tend to eat more fruits, vegetables, nuts, seeds, legumes, and whole grains than meat-eaters. Another study found that increasing fiber intake increased stool frequency and made stool softer. Vegans with the highest fiber intake experience the most frequent bowel movements, even more than vegetarians and omnivores.  

What Does The Consistency Of Your Pooping Mean?

Both the consistency and frequency of stool is integral to overall health. The Bristol Stool Form Scale classifies stool types from 1 (hard lumps) to 7 (watery liquid). You want to be somewhere around type 3 or 4, which is considered normal. These types are well-formed stools that are easy to pass, meaning they are soft and sausage- or snake-like. You can support healthy pooping by: 

• Stay hydrated: drinking at least half your body weight in ounces of water per day. If you weigh 150 pounds and divide that by two to get. 75, you should drink 75 ounces of water per day.
• Exercise regularly: Movement leads to movement, if you catch our drift. Walking, jogging, swimming, and other forms of light to moderate exercise can benefit your digestive health. 
• Increase fiber intake: Ideally, aim to consume 25-30 grams of fiber per day. Aim to get your fiber from fruits, vegetables, legumes, and whole grains. 
• Manage your stress: Experiment with different stress-reducing techniques, such as meditation, yoga, or breathing exercises to reduce stress and promote healthy bowel movements.

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Depending on who you are, breakfast may or may not be the most important meal of the day. Some people skip breakfast as part of an intermittent fasting meal plan, while others require the nutrients from that meal to power them until lunch. Given that breakfast is the first meal of the day, it is your chance to give your body nutrient-dense foods for energy and focus. 

The unfortunate reality is that there are many breakfast foods in the Standard American Diet that do more harm than good. Fueling the body with bacon, eggs, and toast is not on par with homemade chia pudding, for example. Some breakfast foods provide all-day clarity, while others cause stress and wreak havoc on your brain. Continue reading to learn about a number of breakfast foods that can cause stress and make the brain tired. 

Loaded Coffee

What is a loaded coffee? We can assure you that it is not a velvety cup of black coffee that you made with a French press or pour over. A loaded coffee contains refined sugars (a lot of them), artificial flavors, and dairy, all of which increase inflammation in the brain and body. Inflammation can increase symptoms of psychological stress and impair cognitive functions. Avoid the sugary treat and consider straight black coffee or an almond milk cappuccino. 

Cereals

There are a handful of breakfast cereals that have their benefits, but most cereals are loaded with sugars. Are they easy to prepare in the morning? Absolutely, but that is because you only need to add your choice of milk or non-dairy milk. Unfortunately, cereal boasts no cognitive benefits, as most varieties are devoid of nutrients. It is better to nourish the body with whole grains, nuts, and healthy fats. A great example of that is a bowl of oatmeal or overnight oats. Don’t miss your opportunity to nourish your body!

Fruity Yogurts

You have seen the strawberry banana or vanilla yogurt with granola pack in the grocery store before. These are sugar bombs, but the yogurt aspect makes you think it is a healthy breakfast choice. Plain Greek yogurt with fresh berries, however, is a great breakfast option that can promote gut and brain health. Fruit-flavored yogurts are different, and you can see that difference by reading the nutrition label. For your reference, four grams of sugar equates to one teaspoon, so make sure that you are not consuming eight to 10 grams of sugar per serving on something that is supposed to be healthy. 

“The Detective”

We are giving this name to the classic combo of donuts and coffee, due to the stereotypical police officer/detective eating donuts and drinking coffee. Plain black coffee can provide some valuable nutrients, but that donut does away with it all. Not only does eating a donut make you want to eat more, but it also makes you crave unhealthy carbs. Donuts are loaded with pro-inflammatory carbohydrates and inflammatory oils. Both can set you up for short-term brain fog and poor memory outcomes in the long run. 

All-Fruit Smoothies

A smoothie is a great way to deliver a lot of nutrients to the body in one fell swoop. It is a great breakfast item, but the problem is when you only include fruit in the smoothie. You don’t want to make a sweet milkshake in disguise, which is why we encourage you to blend a mixture of fruits and vegetables. If you only consume all-fruit smoothies, you may experience a big blood sugar spike, which can cause an energy crash a few hours later. Don’t let yourself become a victim of fatigue, anxiety, and general irritability! 

Breakfast Burritos

A breakfast burrito can be made with healthy ingredients. If you only include eggs, bacon, potatoes, and cheese, though, you may wind up feeling bloated and run-down. The tortilla also introduces unnecessary simple carbohydrates and refined starches. If you want to make a breakfast burrito healthier for the gut and brain, consider skipping the wrap and enjoy some scrambled eggs with fresh vegetables, black beans, and a splash of salsa.

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Let us set a very common scene for you quickly. You prepare your bedroom for sleepy time, turning on the fan, fluffing your pillow, and making sure everything else is just right. After you lie down and turn off the lights, you realize that you are alone with your own thoughts. Perhaps you spiral out of control about diseases that you don’t have, financial hardships, family members, and other stupid things that you don’t need to think about when going to bed. 

When you are in this situation, it feels like you cannot turn off your brain. Before you know it, you look at your phone and it is three in the morning. You have to wake up in a few hours to start the day, and that only propels your anxiety to a whole other level. The next thing you know, the sun is peaking through your curtains and it is time for you to greet the day, as much as you don’t want to. 

The goal is to get peaceful and restful sleep every night so that you feel refreshed when you wake up. What is the mind doing at night and how can you shut it down?

The Science Of Sleep

To give you a quick overview, you must know about two thought networks. The first is the central executive network (CEN) and the second is the default mode network (DMN). The former runs when you focus your attention on something, making it purposeful and task-oriented. The latter runs whenever the CEN is off and it is the general mental chatter that you hear all day long. DMN is essentially your stream of consciousness. 

The bad news is that the DMN is negatively biased, so it loves to point out the worst qualities you have. It brings up all of your most painful or embarrassing memories. Sleep experts note that one of the most critical stages of falling asleep is uncoupling the DMN. That basically means that you have to get areas of the brain to stop talking to each other. The CEN is tired at night, so it becomes more difficult to get the DMN to turn off because your ability to focus decreases. 

If you are uptight and stressed, the DMN may also not want to turn off. Researchers at Brown University watched people fall asleep in a brain scanner to better understand why people have a hard time going to sleep at hotels. They observed that the left hemisphere of the DMN remained more active than the rest of the brain during the first night. It woke up other areas of the brain when something unexpected happened, such as a hotel door closing or a voice in the hall. The more alert the DMN was to the outside world during the study, the longer it took for people to fall asleep. It was the DMN that kept them awake and alert when they really wanted to be asleep.

How To Train Your DMN For Better Sleep

Now that you have a better understanding of how the brain keeps you up at night, you can learn ways to override the DMN. The following techniques will help you fall asleep. Experiment with them and see which one works best for you. 

Read Something Uninteresting

If your DMN will not be quiet, find something neutral, boring, or uninteresting to read or listen to. Some people suggest watching something boring, but it’s best to limit blue light exposure before bed. Reading is great, but it is a big leap to go from an anxiety spell to a book. In that instance, an audiobook or podcast might be a better option. Perhaps an astronomer talking about Venus’ relationship to a black hole might soothe you and help you drift off to sleep. 

Force Your Mind To Remember Something

One of the scariest parts about going to sleep is the actual going-to-sleep part. The reason for that is because so many people struggle with sleep. That is true whether you are beginning to go to bed or trying to fall back asleep after waking up in the middle of the night. When you actively ask the brain to do something, you prevent the DMN from the chaos it causes. Try to remember something that you read or listened to from the previous tip. You can also try to remember the plot of a movie or book that you read/watched recently. Give yourself a cognitive task while falling asleep and the DMN won’t steal the show!

Breathe

It is very easy to feel stressed out when the DMN gets caught up in its worries and insecurities. You may feel your breathing become shallow and your muscles can clench. If the DMN is firing on all cylinders, you may clench your jaw and experience nightmares. To help calm the DMN, try soothing the body with some deep breaths. You can also engage in breathing techniques that promote more restful sleep. 

Take A Hot Bath

As a quick note, do not take a hot bath right before you are about to go to sleep. Hop in the bath to soak about two hours before bedtime. Research shows that a hot bath or shower at night can help people fall asleep almost as fast as people who take Ambien. Why does a hot bath or shower help the body shut down? In the hours leading up to bedtime, the body temperature naturally drops. A hot bath or shower simulates this process, helping to improve sleep duration and quality.

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