Ozempic is a prescription medication classified in a group of drugs known as glucagon-like peptide-1 (GLP-1). The active ingredient in Ozempic is semaglutide, which you administer once a week by subcutaneous injection (under the skin). This drug is approved by the Food and Drug Administration (FDA) for controlling blood glucose in people with type 2 diabetes. More recently, however, people have used Ozempic and similar drugs to promote weight loss. 

Due to the popularity of Ozempic and other GLP-1 drugs for weight loss, some healthcare providers offer off-label Ozempic. That is specific to overweight or obese people living with risk factors such as high blood pressure or high cholesterol. If you take Ozempic, you might be wondering how long it stays in your system. That is especially true if you experience some of the unfortunate side effects. 

Is there actually a way to help clear Ozempic from your body faster? It can take weeks for the medication to naturally leave the system, but there are certain strategies to manage effects as it leaves the body. Continue reading to learn more about that. 

How Long Does It Take For Ozempic To Leave Your Body?

Health experts note that it can take up to five weeks for the body to fully eliminate Ozempic. Unfortunately, there is no way to accelerate this process. Before you can understand how long it takes the body to eliminate Ozempic, it is helpful to know the drug’s half-life. Just like plutonium, coffee, or any other drug, Ozempic has a half-life. That is the amount of time it takes for half the drug to leave the body. The body eliminates some drugs faster than others, but generally speaking, it takes about five half-lives for a drug to be completely eradicated from the body.

Ozempic’s half-life is seven days, which means that it can take up to 35 days (five half-lives) for it to completely leave the body after the last dose was administered. The elimination process only begins after you administer the last dose of the medication. If you continue to take Ozempic, it will remain in your system and prolong the detoxification period. 

Can You Get It Out Of Your System Faster?

As previously stated, the elimination of a drug from your body follows a natural timeline determined by:

• The drug’s half-life
• Metabolism (the process by which the body breaks down the drug)
• Excretion (removal of the drug via urine or feces)

Generally speaking, there is no guaranteed or scientifically-backed way to expedite the removal process. For certain medications, you can receive specific antidotes or agents that can expedite the process. Narcan, for example, is a drug used to quickly reverse an opioid overdose. That is a specific situation and it does not apply to every drug or medication.

Basically, it is not possible to flush Ozempic out of your system faster than five to seven weeks. If you want to stop taking the GLP-1 drug, talk to your healthcare provider first. They will advise you on how to safely transition off the drug, which can help minimize side effects. The body will eliminate the drug at its own pace, but you should consult your healthcare provider if you are experiencing side effects or complications related to the medication. 

The Takeaway

If you want to stop taking Ozempic or other GLP-1 drugs, there are safe ways to transition off the medication without experiencing negative side effects. By making healthy lifestyle changes, you can help regain control of your health and feel more like yourself once you get off the drug. Want a little assistance resetting your body? Try the Full Body Cleanse, which is a 20-day herbal cleanse designed to rid the body of toxins and waste and cleanse the body’s major organs and systems.

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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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The link between diet and the risk of developing dementia is not new. Various eating patterns can either reduce or increase a person’s dementia risk. For example, the Mediterranean and MIND diets prioritize foods, such as vegetables, fruits, whole grains, lean proteins, and legumes, that improve cognitive function. On the other side of the equation, there are foods that increase the risk of cognitive decline. 

It should not come as a surprise that sugar is under a white hot light. Research indicates that excess sugar intake can harm both overall health, including brain health. According to the researchers behind this new study, sugar can interact with your genetics and impact long-term brain health. Continue reading to learn about key points of the study. 

About The Study

Researchers asked the following questions for this study:

• Does sugar intake (including added and total sugars) increase the risk of dementia?
• Does a person’s genetic makeup change that relationship?

In order to answer those questions, researchers observed dietary data from over 158,000 people in the UK Biobank, a massive study looking at how genetics, environment, and lifestyle habits influence disease. Researchers also calculated the genetic risk scores for sugar metabolism, dementia risk, and gut bacteria. The reason they examined gut bacteria is because of the role the gut-brain axis plays in disease development. They monitored the number of participants diagnosed with dementia for about 10 years. 

How Does Added Sugar Increase Dementia Risk?

The results of this study were consistent with previous studies: sugar intake increases the risk of dementia. Specifically, a higher intake of free sugars (the sugars added to foods or those found in syrups and fruit juices) was linked to a 43% higher risk of dementia. In fact, even natural sugars found in fruits and dairy products were linked to a minor increased risk of dementia. That said, the presence of fiber and antioxidants in those foods outweighs any potential downsides. 

Through the study, researchers noticed that genetics influence the risk of dementia. Participants who had genes tied to poor sugar metabolism, higher dementia risk, or certain gut flora were more vulnerable to the effects of sugar. Specifically, Oscillospira and Ruminococcaceae UCG-014, two types of gut bacteria, stood out as influential to dementia risk. 

Why Are Added Sugars So Problematic?

Added sugars and free sugars (found in pure sugar sources like honey, syrup, and fruit juices) are quickly and easily absorbed into the bloodstream. Because of that, they spike blood sugar and insulin. Additionally, these foods lack the fiber and nutrients that offer brain protection, which ultimately makes them more harmful over time. 

How To Reduce Your Risk Of Dementia

There are a number of ways to reduce the risk of dementia, such as exercising and taking certain vitamins. In the case of this study, you can protect your cognition by reducing the intake of free and added sugars. Perhaps you opt for plain Greek yogurt instead of sugary, fruit-flavored yogurt. You can replace unhealthy, carbs snacks with whole foods, such as apples and almond butter. Swap out the sugary drinks with unsweetened varieties. Cook your meals at home to control the sodium and sugar content. Other science-backed ways to reduce dementia risk include:

• Stay active: Exercise benefits the heart and the brain! A 2024 study found that being physically active every day, be it walking the dog, gardening, or household chores, can help improve cognitive processing speed, which ultimately keeps the brain sharp.
• Limit alcohol intake: Various studies show that excessive alcohol intake increases the risk of Alzheimer’s disease and dementia. If you currently drink alcoholic beverages, consider reducing the amount and frequency at which you do so. 
• Take a vitamin D supplement: According to one study of over 1,600 older adults, those with a moderate vitamin D deficiency had a 50-70% higher risk of dementia. Supplementing with vitamin D is an effective way to help prevent a deficiency. Consult your healthcare professional to determine the right amount to take. 
• Prioritize your sleep: Quality sleep matters, not just for energy levels, but also for your brain. In fact, it is one of the most powerful ways to maintain cognitive health. Sleep helps support memory retention and reduces brain inflammation.

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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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Are you inching closer to the sea of menopause? Perhaps you are trying to navigate the waters and balance hormonal shifts, mood swings, and hot flashes. Whatever the case, an often overlooked aspect of menopause is heart health. 

Menopause is a natural phase of a woman’s life. It is the natural physiological transition that marks the end of a woman’s reproductive years. To think that menopause is a disease or disorder is incorrect; rather, it is a normal part of aging. The time leading up to this phase of life is known as perimenopause, and the phase after is post-menopause. 

Menopause can also mark a turning point for cardiovascular health. Researchers note that a woman’s risk of developing heart disease starts to increase during menopause. In fact, a new large scale study focused on four lifestyle factors that may improve or detract from long-term heart health. 

Menopause Is A Window Of Opportunity For Heart Health

In order to better understand how lifestyle habits affect heart health during menopause, researchers observed 3,000 women going through the transition with an average age of 46. They belonged to a long-term health study that included participants from all backgrounds across the United States. During the study, the researchers tracked eight key areas known to impact heart health, and they were as follows:

• Sleep
• Diet
• Nicotine exposure
• Blood sugar
• Cholesterol
• Blood pressure
• Weight
• Physical activity

Over the course of the study, researchers monitored how changes in these eight habits affected outcomes, such as overall longevity, stroke, and heart attack. What makes the research so empowering is that it didn’t solely focus on who had perfect health from the beginning of the study. The study revealed that even small improvements over time could make meaningful changes to heart health. The four habits that matter most, which researchers determined using the Life’s Essential 8 (LE8) tool, are detailed below:

• Sleep quality: Researchers considered this the most surprising finding during the study. Sleep health emerged as a standout predictor, sometimes more than blood pressure. Women who slept better during the study experienced lower risks of heart disease and lived longer.
• Nicotine exposure: It shouldn’t come as a surprise to you that smoking or ongoing nicotine exposure significantly increased the risk of cardiovascular disease. Quitting smoking, or never starting, can make a big difference in heart health. 
• Blood pressure control: High blood pressure is the silent killer for a reason: it is a consistent predictor of heart disease. During the study, researchers observed that controlling blood pressure during midlife had a protective effect against heart disease later in life. 
• Blood sugar regulation: According to health experts, high levels of glucose can damage blood vessels over time. Even modest improvements in blood sugar management can have positive long-term outcomes. 

Small Changes Have A Big Impact

Only one in five women who took part in the study met ideal positive measures for cardiovascular health. The silver lining is that even women who started off with lower scores saw significant benefits when they improved them via the measures listed above. That means that you do not need to be perfect to effect change. You can put in the work and make small changes over time to have a positive outcome. What does that look like, though? 

• Monitor your blood pressure regularly and talk to your doctor if you have any concerns.
• Stop smoking (provided you smoke) by seeking out supportive resources that help you quit the bad habit. 
• Replace sugary snacks with protein-dense, fiber-rich options to regulate blood sugar. Don’t eat chips when you can have a handful of almonds or an apple with almond butter. 
• Create a consistent bedtime routine that supports deeper, quality sleep.

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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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Although there are myriad cleaning products that are a bit more natural than traditional chemical-laden classics, they don’t compare to DIY non-toxic cleaners. You know exactly what goes into the products that you make yourself. There are no hidden fragrances or hard-to-pronounce names on products that you make yourself. And one the easiest household products to clean with is vinegar, which is probably in your pantry as you read this.

Distilled white vinegar, which is available in organic versions, is a powerhouse in the natural cleaning world. You don’t want the house to smell like pickles, though, so you have to include other ingredients, like citrus or essential oils, to mask the scent.

How To Clean With Vinegar

There are many surfaces that are acceptable to clean with vinegar. There are also a few things that vinegar can damage because of the low pH that can dissolve certain substances. Although vinegar is technically viewed as a weak acid, it is powerful enough to damage certain surfaces. Avoid cleaning the following surfaces with vinegar:

• Mold: Yes, vinegar does kill mold and you can use it for that; however, it may only scratch the surface of a larger problem. We will explain this in more detail a little later in the article. 
• Finished wood: Adding a little vinegar to a mop bucket may be acceptable on hardwood floors, but using too much, or using it on certain types of wood, can damage the finish. The same rule applies to furniture. 
• Tile grout: It is occasionally acceptable to use a diluted vinegar solution to keep sealed grout clean, but using too much vinegar too often can erode the grout. 
• Dishwashers and washing machines: This is controversial because a lot of people use vinegar to clean these appliances. Adding too much vinegar to these, or using it too often, can damage the rubber components over time. 
• Stone countertops: Vinegar can very easily damage marble, granite, and natural stone countertops. 

Window And Mirror Cleaner

If you want some spot-free shine on your windows and mirrors, vinegar is a highly effective ingredient. Forget the glass cleaner spray and mix one part vinegar with three parts water in a spray bottle. Add one or two drops of essential oil, such as lemongrass, and an optional 1/2 teaspoon of dish soap. Shake it up and use it to clean your windows, mirrors, and shower doors. 

Mold Remover

As previously mentioned, vinegar can be used to treat mold in certain situations. If you notice mold in your house, though, that may just be the tip of the iceberg, indicating a potentially serious issue. If you want to use vinegar to help get rid of mold, mix one part borax with four parts white vinegar together in a spray bottle. Spray onto non-porous surfaces, wait about an hour, and wipe away. The mold should wipe right off in areas where mold is miniscule. 

Toilet Cleaner

Vinegar is a great ingredient for breaking down minerals on hard surfaces. It is particularly effective when mixed with baking soda. Pour a little baking soda into the toilet and add one cup of vinegar, watch it bubble, scrub, and then admire the shine. 

Cabinet Cleaner

If you have oil buildup, food spots, or minor stains on your cabinets, vinegar can effectively remove them. Mix one part vinegar with three parts water and scrub the dirty cabinet with a rage or sponge. The vinegar helps cut through any grease, which leaves your cabinets shiny and clean. 

Hardwood Floor Cleaner

If you have hardwood floors in your house, you know that mopping and sweeping are par for the course. People have robot vacuums and such, but those aren’t as effective as a good old fashioned sweep and mop. It can be beneficial to mix 1/3 or 2/3 cup of white vinegar in one gallon of warm water to clean hardwood floors. Just be careful because vinegar can damage certain wood finishes, so check with the manufacturer before dumping vinegar on your floor.

All-Purpose Vinegar Spray

If you want an all-natural, all-purpose cleaning spray with vinegar, here is how to make it: 

• Add one part white vinegar and four parts water to a spray bottle. 
• Add about 10 to 20 drops of essential oil of your choice (citrus oils are great), and one teaspoon of natural dish soap. 
• Shake it up and use when ready. 
• This spray is great on high chair trays, baseboards, appliances, floors, walls, countertops (provided the surface), and sinks.

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People have been searching for ways to boost their immune systems forever. Researchers continue to investigate supplements, nutrients, and diet modifications that can encourage healthy immune function. The good news is that the lack of scientific evidence hasn’t stopped new products from emerging, usually with creative delivery systems. 

One of the more recent and popular items for healthier immune function is wellness shots. These are not alcoholic shots, nor are they the kind administered via a needle, just to be clear. These little shots claim to deliver immune-boosting nutrients via one gulp of liquid. They are readily available in grocery stores, health food stores, and juice bars. And because people want quick and efficient ways to make it through cold and flu season unscathed, these little shots are very popular. 

What Are Wellness Shots?

These little one- or two-ounce bottles contain a mixture of fruit or vegetable juices, apple cider vinegar, and herbs and spices. Some of the herbs and spices in these wellness shots have been used in traditional and folk medicine for hundreds of years. A 2022 report on the beverage industry found that these beverages have become a preferred way to obtain vitamins, more so than pills or gummies. You can down them quickly, making them more attractive than smoothies or juices. 

What Health Claims Do These Shots Make?

Lots of juices are advertised as “immune-boosting” or “germ-fighting,” but how valid are these claims? Like most foods, immunity and wellness shots can be marketed with similar vague health claims. Because they are not subject to the approval of the U.S. Food and Drug Administration (FDA), wellness shots can use these types of phrases. Marketing language, therefore, is often exaggerated. 

A few common phrases that are associated with wellness shots can include “boost immunity” or “strengthen your immune system.” That means that these wellness shots imply that they will help you not get sick, or recover faster if you are already sick. In reality, the immune system is a lot more complicated than that. 

According to dietary research, adequate vitamins, minerals, macronutrients, and calories play a role in how your immune system functions. Some nutrients do have more of an impact on the growth and function of immune cells. Getting “mega doses” of those nutrients doesn’t supercharge your immune system, according to health experts. That is because the body can only use a certain percentage of those nutrients.

What Does The Research Say?

Research shows that diet will not prevent you from catching a cold, flu, or even COVID-19. That said, there is some evidence that a wellness or immunity shot can help ease cold or flu symptoms if they contain certain nutrients. Research states that both vitamin C and zinc can help shorten the duration of a cold, provided you supplement with them before getting sick. Unfortunately, the dosages of those nutrients that have been studied are not the same as the amount in immunity shots. 

Some wellness shots claim to boost energy levels or improve mental clarity, but they don’t define what that means. We need not discount the positive effects of a balanced diet, though. Diet does help improve the way the immune system functions, but it’s not the end-all, be-all. The unfortunate reality is that no food or special diet can prevent all sickness and disease. Too many other factors are out of an individual’s control. 

What To Look For In A Wellness Shot

If you want to know if a wellness shot is worth the hype, you have to check the ingredient list. Focus on the first one listed because ingredients are listed by weight. The first ingredient is the bulk of the wellness shot, according to health experts. Researchers note that several ingredients have undergone lots of scientific studies and are great additions to wellness shots. Those ingredients are as follows:

• Turmeric
• Ginger
• Oregano oil
• Vitamin C
• Zinc

The Takeaway

If you are a healthy individual, wellness shots are not going to harm your routine, unless you’re allergic to the ingredients in the shots. Unfortunately, there is no proof that taking these shots will improve your overall health or shorten the duration of illness. That said, a well-balanced diet rich in fruits and vegetables will contribute to vibrant overall health.

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Going abroad for fun in the near future? Maybe you are traveling for work or simply planning a weekend getaway with the family. Wherever you are going, you can rest assured that you do not have to pack resistance bands or kettlebells to keep up with your workouts. 

According to researchers, there are many bodyweight exercises that can help you achieve a meaningful workout. The best part is that you can do them right from the comfort of your own hotel room, campsite, AirBnb, or wherever you are staying. Below, you will find a handful of bodyweight exercises that will get you the most bang for your buck. 

Burpees

Although burpees may be the most hated exercise on this list, they are highly effective for full-body cardio and training the legs, chest, core, and more. To do burpees, start in a standing position and then squat down, placing your hands on the ground and jumping your feet back to enter a high plank. Do a push-up, jump your feet back to your hands, and then explode upward and jump with your arms extended overhead. If you find this traditional way too challenging, you can walk your feet back into a plank, skip the push-up, and stand up to return to the starting position. Complete three sets of 10. 

Forearm Plank

A good old-fashioned plank can go a long way in strengthening your core. The sweat will start to drip after one of these! Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Step your feet back to enter a high plank position. Carefully lower yourself down to your forearms and maintain a straight body, ensuring that you don’t let your hips sink. Hold for 30 seconds and then rest. You can increase the time as you get more comfortable with the exercises. Complete three rounds, holding at least 30 seconds each time. 

Mountain Climbers

Great for cardio, core, and shoulder strength, mountain climbers are great to do in or out of the gym. Enter a high plank position and then drive your right knee toward your chest, before switching it quickly in a fluid motion. Ideally, you want to look like you are running in place, but make sure to keep your shoulders stacked over your hands. If you need, you can take it at a slower pace. Need it to be more challenging? Bring your knee to the opposite elbow! Complete three sets of 30 seconds, resting for one to two minutes between each set. 

Bodyweight Squats

This is one of the simplest and space-saving bodyweight exercises you can do. It targets the quadriceps, glutes, hamstrings, and core. Stand up straight with your feet slightly wider than shoulder-width apart. Keep your back straight as you lower down into a squat position, sitting your butt back and making sure that your knees don’t extend beyond your toes. Engage your glutes and drive through your heels to return to the starting position. Complete three sets of 10-12 reps. 

Glute Bridges

Glute bridges target your lower back, glutes, and hamstrings, and they can help counteract poor posture. Start by lying flat on your back with your palms facing down by your sides. Bend your knees so that your heels are between three to six inches from your buttocks. Press the soles of your feet into the mat, engage your gluteus muscles, and lift your hips toward the ceiling. Interlock your fingers on the mat near your buttocks and keep your knees directly over your feet. Lower back down slowly, ensuring you don’t slam down on the floor. Complete three sets of 10 reps. 

Push-Ups

For the final move of the sequence, we have the tried and true push-up, which targets the chest, shoulders, triceps, and core. Begin in a high plank position and keep your feet shoulder width apart. Keep the body in a straight line as you lower your chest to the floor, keeping your elbows at a 45-degree angle. Press back up by engaging the pectorals and shoulders and pause at the top before completing another rep. Make sure to do three sets of 10-12 push-ups.

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If you currently live with high blood pressure, health experts recommend taking measures to manage the condition. Regular exercise, a balanced diet, proper sleep habits, stress reducing techniques, and more can all help lower blood pressure levels. According to research, many herbs are helpful tools for regulating blood pressure and supporting heart health. In fact, many of the herbs in this article have been used in traditional medicine for centuries to benefit cardiovascular health. Continue reading to learn all about them. 

HIbiscus

Technically a beautifully stunning flower, hibiscus may be beneficial in lowering blood pressure levels when consumed as hibiscus tea. The antioxidants in hibiscus tea relax blood vessels and work to improve circulation. Some studies indicate that drinking one to three cups per day can significantly lower blood pressure. A small pilot study suggests that hibiscus may be as effective as certain blood pressure medications in treating mildly high blood pressure, but more research is needed. 

Holy Basil

Holy basil, or tulsi, is a common herb used for stress management. Since stress can contribute to high blood pressure, holy basil may be effective at lowering blood pressure. Researchers note that in addition to lowering stress hormones such as cortisol, holy basil contains compounds that help relax blood vessels and reduce inflammation. There is currently no dosage information for holy basil, but most studies have used doses of 250 to 1,200 milligrams of holy basil extract per day. 

Turmeric

The anti-inflammatory spice that makes everything nice has another benefit: potentially lowering blood pressure. Curcumin, the active compound in turmeric, supports the flexibility and function of blood vessels. That process can help maintain proper flow and reduce blood pressure in the process. Some studies show mixed results, but others suggest that turmeric may be effective at lowering systolic blood pressure. 

Flaxseed

Rich in fiber, omega-3 fatty acids, and antioxidants, flaxseed is definitely a super food. All of those nutrients have proven to be effective at lowering blood pressure and improving cardiovascular health. One meta-analysis found that supplementing with flaxseed reduced both systolic and diastolic blood pressure. Another study found that taking 30 grams of ground flaxseed daily over a 12-week period helped lower blood pressure and improve heart health. 

Garlic

Garlic’s active compound allicin works to relax blood vessels, improve circulation, and lower blood pressure, according to researchers. Studies indicate that garlic supplements, especially aged garlic extract, have been effective at reducing systolic and diastolic blood pressure. Additionally, garlic supplements, either alone or in conjunction with blood pressure medications, may reduce the risk of cardiovascular episodes related to high blood pressure, such as stroke or heart attack, by 15 to 40%. 

Cardamom

Cardamom seeds are naturally rich in anti-inflammatory and antioxidant compounds that help to improve circulation and relax blood vessels. One study found that cardamom supplementation led to modest reductions in systolic and diastolic blood pressure. It is possible that cardamom may regulate blood pressure by acting as a calcium channel blocker and stimulating the production of nitric oxide, two things that support healthy blood flow.

Ginger

The antioxidants and anti-inflammatory properties reportedly help to lower blood pressure. It helps to improve circulation, relax blood vessels, and reduce inflammation. Several studies found that supplementing with ginger may reduce systolic and diastolic blood pressure in a positive way. Small, short-term research studies suggest that it’s beneficial to supplement with three grams or more of powdered ginger daily to manage blood pressure.

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