Summertime…and the weight loss is not so easy, especially if you have been struggling with weight for a while. The dream is to look “summertime fine” or “bikini ready,” but that is not easily achievable for everyone. The reality is that summer is hot, which can make you less motivated to exercise. It is also a time to attend picnics, barbecues, pool parties, and more, all of which provide unhealthy snacks, drinks, entrees, and desserts. 

There are many factors that make it difficult to lose weight during summer. We aim to detail three primary reasons that may be inhibiting your weight loss efforts. These issues do not get in everyone’s way, but they can be big obstacles for those struggling to get rid of some extra pounds. 

Changes In Routine

Whether the kids are out of school or you are taking time off work for vacations, summer is a common season to experience a change in routine. Seasonal schedule changes and other deviations from your regular day-to-day can hinder weight loss efforts. Summer camp drop-offs, errands, work, and more can force you to put exercise and healthy eating on the back burner. 

If you find yourself in a situation such as this, take a moment to reflect on your schedule. Try to identify areas during which you can prioritize your health. Dropping the kids off in the morning when you would typically be exercising? Consider taking a walk on your lunch break. Don’t have time to go grocery shopping or plan your meals? Try to order groceries online or enroll in a meal prep service. 

More Opportunities To Indulge

Cookouts, al fresco dining, and vacations are all events or experiences that make food a focal point. Making s’mores at the campfire, going for ice cream after dinner, or grilling hot dogs and burgers by the lake are just a few examples of summertime indulgences. All of these foods and food experiences make it a little harder to lose weight. 

If you want to stay on track and maintain weight loss efforts throughout summer, try your best to enjoy balanced meals, enjoy dessert in moderation, and limit your alcohol intake. If you happen to be at a cookout, scan the food options and think about how you want to build your plate. Walking up to the full spread and piling it on is the first mistake that leads to overeating. Ideally, pick one protein, limit your carbs, and select vegetables for the remainder of the plate. For dessert, choose a small piece of the one you want to enjoy the most. Really savor that flavor and be present in your enjoyment of that treat. 

Weather Changes

It can be very discouraging to go outside when the weather is hot and humid or dry and desert-like. Perhaps smoke from wildfires (depending on their occurrence and your location) or extreme humidity can make spending time outside near impossible. In these situations, you may want to swap your regular workout or exercise routine for lazy, sedentary activities inside where the air conditioning is blowing strong. 

Additionally, it’s possible to experience physical and hormonal changes during warmer weather. These changes can cause fluid retention, which can lead to modest weight gain and bloating. Very hot weather may even slow down your metabolism! 

Although all of these factors make it difficult to lose weight, it is not impossible to lose weight during the summer. You can counteract all of these roadblocks! Instead of exercising outside, attend a fitness class inside an air-conditioned studio. If you have central air conditioning at home, consider doing a workout in your living room. There are many online videos and apps that make working out anywhere possible. Lastly, remember to stay hydrated, even if you are retaining a little more fluid. It’s very common for people to remain in a state of dehydration during the warmer months. 

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Self-care is exactly what it sounds like: taking care of yourself. That can mean different things for different people. In general, self-care involves carving out a chunk of time, or even a day, to treat yourself properly. Take baths, pamper yourself, engage in meditation, treat your body right, or do any activity that relieves stress and makes you feel great. Practicing self-care can help improve your physical, mental, and emotional health. 

Why Is Self-Care Important?

Self-care is more than just a buzz term circling health and beauty websites. The average person spends so much time working long hours and caring for others, and they often put themselves last. Putting others first is not a negative trait, but it does mean that you may not invest quality time in yourself. It is more than acceptable, encouraged even, to pay adequate attention to your mental and emotional health. Being mindful of your own needs is the ultimate act of self-love.

We invite you to take part in self-care Sunday, which is one day of the week that you take for yourself. Sunday is usually the day because Monday starts the work week, which can be stressful. You can practice on whichever day is your Sunday, just so long as you take the time to press the reset button and recharge. 

Spend Time In Bed

Don’t rush your Sunday morning wake-up. That said, sleep experts do encourage people to practice regular sleep/wake times to establish a healthy circadian rhythm. If you wake up, you don’t have to leave your bed right away. Open a book and spend a little extra time reading in bed. You can even exit the bed, make yourself breakfast, and enjoy breakfast in bed. 

Go For A Morning Walk

This may not be at the top of your self-care to-do list, but taking a quick morning walk is a great way to start the day. You get bonus points if you soak up some morning sunshine as that helps energize the mind and body. Walking is a great way to burn a few extra calories and can help you clear your mind. Take your relaxation up a notch by walking in nature, as that has been proven to improve mood, focus, and creativity.’

Spa Day At Home

Take your self-care Sunday to the next level with an at-home luxury spa day experience. Pamper yourself and let your stress melt away in a warm bath, to which you add relaxing essential oils. Consider putting on light music and dimming the lights. You can also apply a face mask, enjoy some light snacks, and even a glass of wine. Most importantly, mute your phone, relax, and enjoy your day off. You may even find some great at-home spa kits online!

Journal It Out

Journaling is a powerful self-care tool. It helps you clear your mind and release any tension, anger, or frustration within. Journaling also helps you observe your feelings, checking in with your negative emotions and bad experiences. After letting it out on the page, make sure to follow it up with some notes of gratitude, as that helps infuse your mind with joy and happiness. 

Meal Prep

Doesn’t meal prepping take up quite a bit of your time and energy? Although that is one way to look at it, another way to look at meal prepping is that you are caring for your future self. It is very easy to spend hours on social media or binge-watching a show. Make more use of your time by being productive. Stay away from things that drain your energy or harm your mood/self-confidence. Choose a couple meals to prepare so that you have less work to do when it comes time to eat breakfast, lunch, or dinner during the week. 

Meditate

For beginners, meditation can be very challenging, but that’s perfectly acceptable. Meditation is a useful tool to benefit your emotional and mental health. It works to alleviate stress, reduce anxiety, and get rid of negative self-talk. If you find that traditional silent meditation is very difficult, consider experimenting with guided meditation. This can also be a useful practice to do before bed, as it can help relax the mind and improve sleep. 

Social Media Detox

Social media can be very time-consuming and you can spend hours scrolling without any real purpose. Just think: do you need to spend 45 minutes sitting on the toilet? Social media sucks you in and most platforms can be quite toxic. On your self-care day, stay away from anything that can drain your energy or harm your mood. You might find that leaving social media alone for one day a week gives you a better outlook on life.

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There is no one-size-fits-all recommendation for weight loss. Everyone is different, so different approaches work for some, while other methods work better for others. One thing is for sure: you do not need to overhaul your entire lifestyle to lose weight. Big shifts, such as strict diets, can be difficult to maintain, especially when life gets busy or your motivation starts to decline. 

Microhabits can come to your aid in this situation. They are small, manageable actions that require minimal effort, but they create meaningful change when you repeat them consistently over time. Instead of relying on pure willpower, you repeat these microhabits to help you build momentum and make healthier choices. Small shifts in your daily routine can completely reshape your weight loss journey, making it more sustainable and realistic. Experiment with the following microhabits to support your weight loss goals. 

Drink Water Before Your Meals

According to research from 2022, drinking one to two cups of water 30 minutes before you eat a meal can reduce your daily caloric intake by about 170 calories. Since a calorie deficit is necessary for weight loss, this habit can make a difference. One reason this works is because water increases feelings of fullness before you eat. That makes you less likely to overeat, and you also eat less without feeling restricted. Some dietitians believe that this habit can help curb intense hunger and reduce the likelihood of reaching for high-calorie foods. 

Pause Before You Snack

We have all gone to the fridge or pantry and opened the door to see what caught our eye. Before you reach for a snack just to snack out of boredom, take a pause and check in with yourself. A brief pause of 10 to 20 seconds can help you make a more intentional choice. The choice could be to eat an apple instead of a bag of chips, or it could be to wait to eat until you feel hungry. You can also make sure that you have a small treat planned for each day, and that may help you feel less restricted and be smarter with your food choices.

Begin Your Day With Protein

A lot of people rely on a bagel with cream cheese or buttered toast and fruit to start their day. A simple shift to focus on protein-rich foods for breakfast can influence the rest of your day. Protein works to keep you full for longer and stabilize blood sugar, which can help curb mid-morning cravings. The goal with this micro habit is to help you feel more satisfied and less likely to reach for less-nourishing foods. You can eat:

• A smoothie with protein powder
• Oatmeal with nut butter
• Greek yogurt with nuts and berries
• Chia pudding

Focus On Adding, Not Subtracting

Rather than focusing on things you cannot eat, try to add things that are beneficial to your meals. A subtle shift like that can reframe your thinking. “What can’t I eat?” changes to “what can I include?” Over time, that will naturally cause you to weed out those unhealthy options without the mental exhaustion that comes with restrictive eating. Small additions can include:

• Healthy fats (avocados, olive oil)
• Lean protein (wild caught fish or free-range poultry)
• A serving of vegetables
• Nuts and seeds

Incorporate Movement Where You Can

You don’t always have to complete a structured workout to say that you “moved” during the day. You can choose the stairs instead of the elevator or park farther away to walk to where you need to go. Small bursts of activity increase your daily movement, which plays a big role in energy balance. It can also support your weight loss efforts over time. You can also get creative with your movement. For example, you can do squats, jumping jacks, push-ups, or leg lifts during commercials while you watch TV. Perhaps you engage in some light hip mobility for a few minutes every hour at your job. The main thing to remember is to get the blood flowing and break free from the sedentary lifestyle. 

Walk For 10 Minutes After Eating

Research from 2025 found that walking immediately after a meal can help reduce post-meal glucose spikes and lower blood sugar. In fact, a short 10-minute walk was more effective at doing that than a longer walk a while after a meal. The more stable your blood sugar, the more you can regulate appetite and reduce energy crashes. Walking does not have to be something new that you add to your schedule; rather you can walk to the store, run a nearby errand, or do manual chores. Be flexible and keep it brief, which makes it more realistic to your schedule.

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Most people have a love-hate relationship with cardiovascular exercise. On the one hand, they know that it benefits overall health, but on the other hand they do not want to do it because it isn’t as “enjoyable” as other exercises. When people think about it, they think of how long they can run, how quickly their heart rate returns to normal, and whether they can keep up in a high intensity interval class. It’s not often that people associate cardiovascular exercise with mental health. 

Cardiorespiratory fitness is often captured via a person’s VO2 max, which indicates how efficiently the body delivers and uses oxygen. This process does not just power workouts; rather, it touches nearly every system that plays a role in keeping you mentally sharp and emotionally stable. 

Rather than treating exercise as something that helps you maintain physical appearance, researchers are focusing on a new area of interest. Could the way the body handles oxygen have something to do with how the brain functions in the future?

Cardiovascular Fitness And Long-Term Brain Health

In order to explore this idea, researchers gathered data from 27 large cohort studies, which included more than four million people of different age groups and backgrounds. These were not short-term experiments. Researchers observed participants over time, tracking baseline cardiorespiratory fitness levels and then looked at who developed conditions like dementia, depression, or other mental health disorders. 

Study authors used standardized methods to measure cardiorespiratory fitness, often tied to VO2 max. That is the maximum rate of oxygen the body can take in, transport, and utilize during exercise. Following this, participants were grouped into lower and higher fitness categories, creating a clear way to compare outcomes over time. 

The scale of this analysis makes this information very useful. Researchers did not rely on a single study population; rather, it layered multiple datasets together to help smooth out individual variability. That gave researchers a clearer sense of patterns that varied across different groups. It also allowed researchers to to look at dose-response relationships, meaning how subtle changes in fitness could relate to changes in risk of developing mental health conditions. 

Higher Fitness Levels Linked To Lower Risk

What researchers found most compelling was how consistently fitness tracked with mental health outcomes. They noticed that people with higher cardiorespiratory fitness had a 36% lower risk of developing depression, and a 39% lower risk of dementia compared to participants with lower fitness levels. 

What is even more surprising is how little movement it took to reveal a difference. A small bump in fitness resulted in a lower risk of both dementia and depression. Participants did not have to go from walking around the neighborhood to running marathons. It was as simple as nudging up a person’s current baseline just a touch, and continuing to build on that endurance over time. 

A person does not need peak performance to influence long-term brain health. Small, incremental movements count and add up over time. There are several reasons that that makes sense from a biological standpoint. Better cardiorespiratory fitness supports efficient blood flow to the brain, which translates to more consistent oxygen and nutrient delivery. It also leads to lower inflammatory markers and improves how the body regulates stress hormones, such as cortisol. Those things shape brain structure and overall function, especially those tied to memory and emotional regulation. 

The Takeaway

Keep a few things in perspective regarding this research. Although it shows a strong association, it did not guarantee results. Lower fitness does not cause dementia or depression on its own, and higher fitness does not make someone immune to those conditions. Both mental health and neurodegenerative conditions are influenced by lifestyle patterns, environment, genetics, and other things that surpass exercise. 

You do not have to go all out in the gym every day; rather, it is more important to maintain regular exercise. Walking more often, adding in more intervals in your workout regimen, or slowly building endurance over time are the factors that contribute to change.

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As you get older, anxious feelings can stick around longer than usual. If you have noticed this, you are not alone. A lot of people find that anxiety becomes harder to regulate with age, and scientists just assumed that this was a byproduct of aging brains and accumulated stress for many years. New research, however, points to a different culprit: what is happening (or not happening) during your deepest phase of sleep. 

Studying Brain Activity While Sleeping

At UC Berkeley, researchers aimed to understand why anxiety symptoms typically increase with age. The primary question was if sleep played a role. Researchers recruited 61 cognitively healthy adults over the age of 65 with varying levels of anxiety. Each participant spent one night in a sleep lab with EEG monitoring, which is a noninvasive test that records the brain’s electrical activity. They also completed anxiety assessments before and after sleep, in addition to undergoing brain imaging the morning after. 

Researchers also observed a subset of 24 participants over about four years to see how changes in sleep correlated with changes in anxiety. The primary focus was slow-wave activity (SWA), the brain waves that define the deepest stage of non-REM sleep. During this phase, the body does most of its restorative work, and scientists believe the brain does most of its emotional recalibration in this stage as well.

Impaired Deep Sleep Predicted Higher Next-Day Anxiety

The study revealed that participants with reduced slow-wave activity at night reported higher next-day anxiety. That effect was very specific to slow waves. Other sleep features, such as REM sleep, did not reveal the same relationship. Additionally, the link held up after researchers controlled for age, gender, trait anxiety levels, sleep efficiency, and total sleep time. Basically, the determination was that it wasn’t just that anxious people slept poorly; rather, it was that impaired deep sleep disrupted the brain’s ability to regulate anxiety overnight. 

Data from the long-term study confirmed this. Participants in the subset group showed increased anxiety after the four-year period. Researchers noted that they showed expected age-related decline in slow-wave activity over four years. 

What’s Behind This Connection?

Researchers looked at brain imaging to try and find the connection. Atrophy in emotion-processing regions of the brain was linked to a reduction in slow-wave generation. Those areas are the same regions that tend to shrink with age and are implicated in cognitive decline. After analyzing the mechanism behind this change, it was clear that slow-wave activity was fully responsible for the connection between brain atrophy and next-day anxiety. 

That ultimately means that atrophy alone was not causing anxiety. Atrophy reduced the brain’s capacity to generate enough slow waves needed for overnight emotional regulation. Researchers note that despite the presence of age-related brain changes, intact deep sleep may help promote emotional stability. Deep sleep ultimately rescues the brain’s nightly recalibration process. 

How Do You Protect Deep Sleep As You Age?

Slow-wave sleep appears to play a crucial role in overnight anxiety regulation. For this reason, protecting deep sleep as you age becomes paramount. Below, you will find evidence-backed strategies to help achieve a better night’s sleep:

• Keep a consistent sleep schedule because the brain’s ability to generate slow waves is closely tied to your circadian rhythm, the body’s internal clock that regulates sleep cycles. Go to bed and wake up at roughly the same time each day to support the biological processes necessary for deep sleep. 
• Manage stress during the day, not just at night. According to research, daytime stress can shift the architecture of your sleep. Basically it shifts away from deep sleep toward lighter sleep stages. Account for recovery time throughout the day to help persevere your slow waves at night. 
• Limit your consumption of alcohol close to bedtime because it can fragment your sleep, suppressing slow-wave activity later in the night. 
• Research found that exercise can increase slow-wave sleep, especially when done regularly. Even moderate activities, such as walking, can make a difference in your sleep.

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It is very common for people to neglect their feet. They are out of sight, out of mind, especially when the weather is a little colder. Only when the socks come off and the sandals come on do people realize that they need to do something about their cracked heels. After all, nobody wants to walk barefoot in the grass and have those thin blades enter those cracks. 

What Are Cracked Heels?

Cracked heels are very common and they occur when the dry, thick skin on the bottoms of your heels crack and split. Most cases are relatively minor and cracks are only a small nuisance or unattractive to look at. If you do not treat the cracks and heel fissures become deeper, you may experience difficulty walking or have a higher risk of infection. 

Cracked heels are not an overnight problem. In the beginning stages, you will see dry, hard skin around the heel, also known as calluses. As you walk and put more pressure on that area, the pads under your heels expand and force those calluses to develop small cracks. Other factors that contribute to cracked heels include:

• Hard or unsupportive footwear (open-back sandals or flip flops)
• Obesity
• Chronic health conditions, such as diabetes
• Being on your feet for long periods of time, especially on hard surfaces
• Walking around barefoot because that provides not support or protection for your feet
• Taking long, hot showers

How Do You Treat Cracked Heels?

You treat cracked heels the same way you treat dry skin: you moisturize. If the cracks are minor, moisturize your heels two to three times per day to help relieve symptoms. You can also use a pumice stone before moisturizing to help remove any hard, dead skin that prevents the moisturizer from penetrating the skin effectively. After one week of this general foot care, check to see if symptoms are better or worse. If your heels have not gotten any better, you may need a combination of some of the following treatments:

• Use a dermal foot balm for skin nourishment and optimal moisture. This is similar to a moisturizer, only it uses urea, an ingredient that helps increase the balm’s efficacy. 
• Mechanical debridement of thick calluses or fissures using a scalpel blade to reduce skin buildup. 
• Foot and ankle strapping, which involves placing bandages around the heel to reduce skin movement. 
• Using appropriate footwear that provides sufficient cushion to the heel pads. 

Using A Heel Balm

Natural ingredients can help heal and protect your rough, dry and cracked heels. Specifically, shea butter, a featured ingredient in this DIY cracked heel balm, works effectively because of its emollient properties. It is also rich in anti-inflammatory properties and vitamins A and E. Dry skin can thoroughly absorb shea butter because of the fatty acid content. That helps create a protective moisture barrier on the heels, keeping them hydrated. 

Coconut oil is another ingredient in this cracked heel balm that helps moisturize and protect the skin. Just like shea butter, coconut oil offers anti-inflammatory properties that may help reduce swelling and redness. Beeswax works to enhance the skin barrier, protecting your heels from the environment. This barrier helps lock in moisture and protect the skin from future damage. 

DIY Cracked Heel Balm

Ingredients:

• 1.7 ounces unrefined shea butter
• 0.2 ounces coconut oil
• 0.2 ounces beeswax pellets
• 2-3 drops peppermint essential oil
• 2-3 drops tea tree oil
• 2 drops vitamin E oil

Instructions:

• Add the shea butter, coconut oil, and beeswax pellets to the top of a double boiler over medium-low heat. Stir occasionally until liquid.
• Once melted, remove from the heat and allow to cool for a few minutes before adding the essential oils and vitamin E oil. 
• Stir to combine and then transfer to a glass container. Allow the balm to solidify at room temperature. 
• Ideally, use this balm nightly on your feet, massaging it into your heels before applying socks to protect your skin overnight, and to prevent the balm from staining your sheets.

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From 605 lbs to reclaiming his life – Pat Brocco’s transformation is a reminder that change doesn’t start with perfection – it starts with a decision. He didn’t wake up one day with a six-pack. He started by walking. Every. Single. Day. Step by step, he rebuilt his habits, his mindset, and his health. That’s what real transformation looks like – consistency over excuses. At Dherbs, we believe healthy living isn’t about quick fixes. It’s about cleansing the body, fueling it with whole plant-based nutrition, supporting your organs, and creating habits you can sustain long-term. When you give your body what it actually needs, it responds. If you’re on a weight loss journey, working to build healthier habits, or simply trying to feel better in your own skin, remember: progress compounds. Small daily choices turn into major life changes. Your transformation doesn’t have to look like anyone else’s – but it does have to start. If you’re ready to reset your routine, support your body naturally, and commit to a healthier lifestyle, we’re here to help guide that path.

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It’s sad to say that millions of people fail at their New Year’s resolutions. Why is that the case? Many factors contribute to this, but one of the primary reasons is that people bite off more than they can chew, or they are a bit too ambitious with their goals. If you don’t want to lose steam or need a little more motivation to help you stick to your resolutions, the tips in this article can help. 

Statistically, 38.5% of U.S. adults set New Year’s resolutions every year. About 23% of them abandon those resolutions by the end of the first week, with only 9% of them keeping their resolutions throughout the year. Why do resolutions fail and what can you do to keep them? Here’s how to make them stick. 

Use Visual Reminders

If you can’t see it, you aren’t thinking about it, or so say clinical psychologists. One study on approach-oriented goals emphasized the importance of keeping objectives present, both visually and mentally. You can do this by creating visual cues. For example, if your goal is to drink more water every day, place a water bottle on your desk as a reminder to hydrate more often. Post affirmations on your bathroom mirror or set reminders on your phone. Writing your goals down and placing them in high-traffic areas can strengthen the connection between visual cues and resolution success. 

Think of visual cues as gentle nudges that reinforce the habits you want to keep. You can practice doing this by creating a vision board with the theme “Becoming My Best Self.” You can use prompts such as, “I am at my best when…” in order to guide your vision and connect it to your routine. One study found that vision boards can have a direct impact on goal achievement. The reason for this is because they leverage the influence of motivated perception on goal pursuit. 

Leverage Social Connections 

According to a 2023 study by the Institute of Applied Psychology at Zhejiang University of Technology in China, social support drastically impacted how Chinese college students achieved their goals. There is value to encouraging and uplifting others as they work toward their goals, and vice versa. When you cheer others on, or they cheer you on, it reinforces commitment and helps you build resilience when you encounter setbacks. 

Break Resolutions Into Small Steps

It is very easy to give up on New Year’s resolutions if they are too general, such as, “I will get in shape this year.” That sounds great, but you will lose steam without a clear plan. Studies confirm that breaking your goals into smaller and more specific actions can help you succeed. Instead of simply trying to work out more, commit to walking 20 minutes every day or attending two yoga classes every week. Those are easy tasks to manage and help you build your drive and keep you engaged as you progress toward bigger goals. To make small steps more effective, consider applying the following behavioral changes:

• Make it attractive because the more you enjoy an activity, the likelier you are to keep at it. Additionally, pair your exercise with your favorite podcast or music playlist. 
• Make it obvious by defining your goals and placing visual reminders, for example, on a vision board.
• Celebrate the small wins in order to reinforce your progress, because that will keep your drive alive. 
• Start with simple, manageable actions that help you build momentum toward your bigger goals.

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The beginning of the year is a time when people set goals to inspire positive changes in their lives. Many people return to the age-old tradition of making New Year’s resolutions, while others prefer to set intentions. Some people choose to make vision boards, and many people don’t care to do any of that. If you are someone who enjoys making resolutions, this article will help you adopt three healthy habits that can improve your overall lifestyle and health.

Historians suggest that New Year’s resolutions date back more than 4,000 years to the Babylonian civilization. This was the first known society to celebrate the New Year. During the Akitu festival, the Babylonians presented themselves before their gods and pledged to repay debts and return borrowed items in hopes of a prosperous year ahead. To this day, paying off debts tends to top New Year’s resolutions, but neither paying off debts nor spending more time with family and friends is possible without good health. 

With that said, we have several healthy habits that you can easily adopt in 2026. If you do not eat healthy and exercise regularly, you will likely gain weight. Sedentary lifestyles and highly processed foods are large contributors to the growing obesity problem in the United States. You don’t have to adopt an all-or-nothing mindset; rather, you can make small adjustments over time. The key is to be consistent, as that is how you make lasting habits. 

Get Enough Sleep

Sleep plays a crucial role in your overall health, as it is the body’s natural way to rejuvenate and recover. You don’t want to oversleep, but you don’t want to stay awake all night, either. Life is about balance, and the research supports this. Some sleep data showed that people who slept fewer than five hours or more than eight to nine hours had worse blood sugar over time. Insufficient sleep can also lead to stress, overeating, and ultimately weight gain. Prioritize consistent sleep hygiene in order to achieve better health. Go to bed and wake up around the same time every day. Develop a consistent bedtime routine. You can even consider meditation, breathing exercises, or other relaxation techniques within an hour before bedtime to promote better sleep. 

Be More Active

Commit to moving your body more in 2026, especially after meals, as this habit can help improve metabolism, blood sugar, and overall wellbeing over time. Studies show that taking a short walk, even just for 10 minutes after a meal can lower blood sugar. Doing this after every meal is an easy habit to incorporate into your daily life. It is beneficial to involve the entire family, as that encourages more time outdoors, more time with family, and promotes physical activity for everyone. It is best to make an activity fun, as that is a great way to help it stick. Dance while cleaning up the kitchen or play games outside. By turning movement into quality time, you can help make it a habit. 

Follow A Healthy Diet

Your diet is the cornerstone of your health, and you cannot out-exercise a poor diet. Enjoy a diverse mix of colorful fruits and vegetables (eat the rainbow) to help enhance your intake of various vitamins, minerals, antioxidants, phytochemicals, and more. Some people prefer to adopt a dietary pattern, such as a vegan diet, Mediterranean diet, MIND diet, or DASH diet. These diets lead to better health markers, including improved heart function, lower inflammation, and reduced rates of cognitive decline. Ultimately, it is best to reduce your intake of sugar and ultra-processed foods. Even if you start there, you will drastically improve your health. Just one additional serving of a sugar-sweetened beverage per day can increase the risk of diabetes by 13 to 27%. Drink plain sparkling water with a squeeze of fresh lime, lemon, kiwi, or even basil, in place of sodas or sugary beverages. Additionally, replacing highly processed foods with fiber-rich and whole foods can make a significant difference to your health.

Remember that every decision counts, but you won’t have results without intention. Start small, but make consistent choices around sleep, exercise, and diet. You will see the difference over time and be able to live a longer, happier, quality life. Need a little kickstart in the new year? Get things moving and grooving with the 20-day Full Body Cleanse!

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When you think of the holidays, twinkling lights, hot cocoa, festive cheer, and time with friends and family come to mind. Too many people understand that the holidays typically bring about stress and pressure. Planning gatherings, hosting parties, and managing financial concerns are just a few things that come with the season. That’s why we recommend you take some time for self-care in order to nurture your mental, emotional, and physical well-being. 

What Is Self-Care?

In a nutshell, self-care is any action or effort that preserves or improves your overall health or wellbeing. That is especially true during periods of stress. Self-care is especially important during the holidays, as it balances the pressure you put on yourself or what others put on you to fulfill expectations. Create a buffer for yourself using self-care practices, which can look different for everyone. Some people may need a relaxing bath, while others may simply need to say no to holiday commitments. Consider the following self-care tips to have a stress-free holiday. 

Make Time For Movement

Physical activity, even if it is a brisk walk in the crisp winter air during your lunch break, is a great way to relieve stress. Find time to move in ways that are supportive to your body. Gentle movements, such as yoga or stretching, can be highly beneficial, especially if you sit all day for work. During time with family, spend time walking around the neighborhood and admire the lights.

Practice Positive Affirmations

A simple practice of saying positive affirmations for a couple minutes every day can help reinforce a sense of inner peace. You can also meditate for five minutes every day to help reduce stress and center yourself. Alternatively, practice gratitude by keeping a daily gratitude journal. Write down five things (big or small) that you are grateful for!

Set Healthy Boundaries

This tip applies to family or friends, because you should always do what is comfortable for you. Attend the number of events that you want, know your limits, and do not be afraid to communicate them with friends or families. Just remember that it is perfectly acceptable to turn down invitations or delegate tasks during chaotic times. 

Stay Hydrated

With all the hustle and bustle, you can easily forget to both eat and drink water. Drinking water throughout the day can help improve digestion, manage stress, prevent unnecessary snacking, and improve overall wellbeing. If you are not great about drinking water, carry a reusable water bottle with you at all times. You can even set alarms on your phone to remind yourself to drink more water. 

Stick To A Budget

Be mindful of what you can and cannot afford in order to reduce financial stress this holiday season. Plan your spending and stick to it! Use budgeting apps to help you avoid over-spending and remember that it is ultimately the thought behind the gift that means more than how much you spend. 

Take Social Breaks

Socializing can take a lot out of you, so it is no wonder that you feel exhausted after attending a party or gathering. It is essential to incorporate solitary quiet time to help you reconnect with yourself. Look for moments in your schedule where you can schedule solitude, even if it is only for 15 minutes. Consider meditating or doing your affirmations during this time as well. 

Express Emotions Openly

The holidays can stir up a mixture of emotions. Do not hold these feelings inside; rather, allow yourself the freedom to express what you are feeling, be it joy, sadness, stress, etc. Keep a journal or schedule a weekly call with someone you trust and can openly vent to. Sharing emotions with someone you trust can be incredibly relieving, so do not be afraid to seek support this holiday season.

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