Tag: body

For years, smart, efficient women have been finding beauty essentials tucked around their homes. Take my grandma for instance. I vividly recall her sitting at the kitchen table giving herself home manicures every Saturday when chores were complete. She’d have two bowls set out—one with soapy warm water and one with lemon juice. Next to those, a little nail file, a toothbrush, and a hand towel.

She’d scrub the nails of each hand in the soapy water and then give them a nice long soak in lemon juice before washing her hands and calling her nails “all fresh for church.” No paint! Back then nail color was practically a crime! But why the lemon juice step, you ask? It brightened and whitened her nail beds in a natural, DIY kind of way. Clean and fresh perfection!
And perhaps that is the best thing. When you learn the secrets of household items turned beauty products, you can DIY all day long and look gorgeous while you do it! So get ready to find some great resources in your cupboards and mix up a potion or two—because these beauty hacks actually work!

Seattle-based fashion and beauty blogger Jenn of Hello Rigby and makeup-obsessed mom Meg of Meg O. on the Go of Houston, Texas—along with a few other beauty and wellness insiders—share how some of our favorite household items can double as cosmetic treats.
Get ready to be amazed!

Keep this household location stocked and you’ll be beautiful forever.

Are your cupboards bare like Old Mother Hubbard’s, or are they full of all sorts of ingredients? For your sake, I’m hoping full, because the pantry is a perfect place to find household products that double as beauty saviors.
Jenn says that “Honey is a great moisturizing mask and has antibacterial properties that have been shown to reduce breakouts. Using this in place of a hydrating facial mask can save $20 or more … If you have sensitive skin, it’s a great replacement for skincare products with many ingredients that you could be allergic or sensitive to.”

Hallelujah for honey! Guess I’ll be buying the Costco size from here on out.
Next up, coffee grounds. In the past all my grounds have made their way to the garbage, but Jenn says that isn’t their place at all! She advises that we all “use old coffee grounds for an even more invigorating body scrub! I like mixing coffee grounds, a bit of sugar, and coconut oil for a good scrub down in the shower. Coffee scrubs were all the rage in the beauty industry for a while and were often super expensive. I think the DIY one works just as [well] and saves you $15+!”

In consideration of pantry essentials, both sugar and salt are DIY must-haves, too, according to Jenn. “Sugar and salt are great to mix with oils like olive or coconut for a lip or body scrub, which can easily retail for $10+ dollars at the drugstore. I find the scrubbing power to be the same or even greater than what I can buy (though to be fair, they are a bit messier!)”
Meg is all about the homemade scrubs, too. She highly recommends this scrub, which contains a bit of sugar, oatmeal, and other household staples. An added perk: It can be made in small batches.

Fresh is often best.

The next time you’re at the grocery store, consider what produce can double as a beauty product. I was amazed to learn about the grocery items that can do wonders for my body both inside and out.

When it comes to hair care, avocados just might be your best friend. Cassie of Wholefully recommends this monthly mask as a super-hydrating option for thirsty hair.
Another produce winner is bananas. Massage banana pulp onto dry, cracked feet and the thick mixture will hyper-moisturize your feet.

This would work wonders on rough elbows and knees in the dry winter season, too.

Clean freaks unite in your quest for beauty tips!

Who would have guessed household cleaning products can double as beauty saves? I would have considered many too harsh, but nope. Some of these things are quite handy in beauty routines and can save the day when you have an unexpected mishap.

My best friend has always said that a few dryer sheets tucked in your purse are the perfect helper when it comes to hair fly-aways. They tame the static in a jiff!
And when Magic Erasers hit the market, my mom found about 100 tasks for the little gems, her favorite being cleaning up shoes that have gotten scuffs and stains. A swipe or two with a Magic Eraser and, well, abracadabra! Shoes look like new!

Meg reveals that Dawn dish soap is “amazing for getting makeup brushes squeaky clean!” Of all our brushes, those most deserve a thorough cleaning but are often overlooked.
Jenn has this tip: “You can easily reuse an old toothbrush for all sorts of beauty uses. My favorites are to brush brows into place and to use as a lip exfoliator. Multitasking products are big money savers, and a toothbrush works just as well as a brow brush [or] a lip scrub!”

If it’s cold, this just might be a beauty routine winner.

Look no further than your refrigerator for some amazing food-based beauty products.
For starters, eggs! Yes, that protein-rich chicken gold is perfect when it comes to DIY beauty projects. If you deal with under eye puffiness, apply a thin layer of raw egg whites under your eye, allow it to dry, and then rinse.

(Green tea bags are another helpful item for decreasing puffiness.)
You can also boost your hair conditioning routine with eggs. Take one egg white, a squirt of conditioner, and a dash of olive oil. Then gently mix and apply like regular hair conditioner. Rinse thoroughly and ta-da, a protein-rich jumpstart for your locks.
Meg is in tune with my grandma on the note of lemon juice. “I love to use lemon juice on dark spots on my skin at night.” This totally makes sense, since lemon is a natural bleaching agent.

Organic Authority can’t say enough good things about Greek yogurt. So keep your fridge stocked! “When topically applied to the skin, a velvety yogurt face mask will help moisturize, fight acne, prevent premature aging, relieve sunburn, and reduce discoloration. It’s an all-around beauty multi-tasker.”

Borrow from the baby.

It’s no surprise that our little ones have some pretty fabulous toiletry products. Personally, I’m obsessed with my baby’s hair and body wash—it has such a calming scent and gets the job done, too.

But Meg says the real secret is in baby’s diaper cream because “it is known to zap a zit if you’re in a pickle!”
Who knew? Thanks, baby, for helping your mama’s postpartum acne flares!

And the winner of them all!

Both Jenn and Meg are giant fans of coconut oil. According to them, it’s the household item that can pretty much solve any problem.

Jenn says, “Coconut oil on its own can be used as a makeup remover. I personally would recommend just using it on your eyes and lips if you are breakout prone, as coconut oil has been known to clog pores. Eye makeup removers can be costly, and this can be an easy way to save a few bucks if you already have this at home!”
Meg agrees: “[Coconut oil] is by far my favorite! I use it every night as makeup remover. It can also be used as a moisturizer on the body or on the hair for a deep conditioning treatment.”

We’ve all found ourselves improvising from time to time, but these are the hacks that deserve to be passed down from generation to generation. So share away, and let’s put grandma’s secrets (and the beauty bloggers’) to work and keep them alive!

What the Health was a surprise hit for Netflix, but the documentary is enraging some dietitians.
Directed by Kip Andersen, it’s the followup to Cowspiracy: The Sustainability Secret, which made the case that animal agriculture is the “most destructive industry facing the planet today.”

What the Health takes the cause even further by stating that animal-derived products—including eggs and milk—cause an array of life-threatening diseases, even when consumed in moderation. It’s challenging, eye-opening stuff.
It’s also almost completely bogus.
Before we tell you why, we’d like to note that many dietitians recommend plant-based diets, and if you’re not practicing moderation in your diet, red meat can certainly be a serious problem. Vegan and vegetarian diets can be extraordinarily healthy, and if you’ve got ethical issues with meat production or factory farming, we’re right there with you. By all means, eat vegan.

The research has not proven that eating animal products (in all quantities) leads to health problems across the board.

But that’s not what this controversy is about. When someone makes uses broad brushstrokes to make claims in support of a worthy cause, they often end up defeating their own arguments, and although What the Health raises some important points, Andersen might be causing real damage by trying to make a more forceful case.
Adina Pearson is a registered dietitian who’s been certified in the state of Washington for nearly 15 years. She’s been a hospital dietitian, dialysis dietitian, and general outpatient dietitian, and she frequently works with people with diabetes and eating disorders. In other words, she knows her stuff, and she some serious issues with What the Health.

“While there are certainly well-documented benefits of eating more plants, the research has not proven that eating animal products (in all quantities) leads to health problems across the board,” Pearson tells HealthyWay.
When we ran some of What the Health’s claims past her, Pearson didn’t pull any punches.

1. “Meat causes inflammation and diabetes.”

Andersen presents this claim in a pretty astounding way. Here are some film quotes taken from the What the Health website:
“One serving of processed meat per day increased risk of developing diabetes by 51 percent … Within minutes of eating dead meat bacteria toxins, the body gets a burst of inflammation, stiffening or paralyzing the arteries.”

So much info is not included.

In response to this claim, Pearson notes that she’d need to review Andersen’s original source to give a full analysis. However, she does call the claim that eating meat is a huge risk factor untrue.
“Is the risk cited an absolute risk or a relative risk?” Pearson asks. “What population was studied? Were these otherwise healthy people with a varied diet? Were they people who already had risk factors? So much info is not included.”

Fortunately, What the Health’s website provides some sources, so we decided to look into them.
The “dead meat bacteria toxins” line sources NutritionFacts.org, a site operated by Dr. Michael Greger. Greger is a vegan, which isn’t surprising, given his strong views on the dangers of meats, but he’s also controversial. Dr. Harriet Hall, who writes for the medical skeptic site Science Based Medicine, says that Greger’s videos sometimes mischaracterize research to promote veganism.
In this case, Greger appears to reference research published by Dr. Clett Erridge of the University of Leicester. Erridge’s study was performed in vitro, which means that human subjects weren’t involved, and he recommends further studies at the end of his paper. Here’s how Erridge sums up his findings in the conclusion:
“It is tempting to speculate that the occasional ingestion of meals high in LPS [lipopolysaccharide] and/or BLP [bacterial lipopeptide] could promote transient, mild, systemic inflammatory episodes that predispose subjects to the development of atherosclerosis and insulin resistance.”

It’s quite a jump to read that research and conclude that, “The body gets a burst of inflammation, stiffening or paralyzing the arteries,” though.
Animal-derived products may actually create inflammation, but we certainly don’t know enough about that reaction to make such a broad statement.
Likewise, red meat does appear to increase a person’s predisposition toward type 2 diabetes, but science still isn’t sure about the extent of the threat.

2. “Vegan diets work better than the American Diabetes Association diet for controlling diabetes.”

Here’s what What the Health has to say about the American Diabetes Association (ADA) diet:
“Low fat, plant-based diet [sic] is more than twice as powerful at controlling and/or reversing diabetes, than the American Diabetes Assn. diet recommending meat and dairy.”

There’s no ‘you must eat meat’ dogma within the ADA.

There’s a big error in that statement, according to Pearson (who, remember, has actually worked with people who have diabetes).
“There is no ADA diet,” Pearson says. “The ADA recommends that health practitioners individualize each patient’s eating in a collaborative way with the patient. There’s no ‘you must eat meat’ dogma within the ADA.”
Setting aside the point that the What the Health claim is based on erroneous assumption, is there any truth in it? Sort of. To support his claim, Andersen references a randomized, controlled trial performed by Neal D. Barnard, et al. (Interestingly, Barnard also sells a book on reversing diabetes.)

Most dietitians who work with diabetes patients help those patients to incorporate more plant foods, as far as is reasonable for that individual.

The researchers compared a low-fat vegan diet and a “conventional” diabetes diet. Here’s the conclusion of that paper:
“Both diets were associated with sustained reductions in weight and plasma lipid concentrations. In an analysis controlling for medication changes, a low-fat vegan diet appeared to improve glycemia and plasma lipids more than did conventional diabetes diet recommendations. Whether the observed differences provide clinical benefit for the macro- or microvascular complications of diabetes remains to be established.”

Once again, Andersen seems to have used hyperbole to get his point across. But according to Pearson, he’s not telling dietitians anything they don’t already know—people with diabetes certainly should eat vegetable-rich diets, but they should work with their physicians and dietitians to make those decisions.
“Most dietitians who work with diabetes patients help those patients to incorporate more plant foods, as far as is reasonable for that individual,” Pearson says.

3. “Most Americans get about twice the protein they need.”

In defense of this claim, the What the Health website lists two online articles: one from Bloomberg and one from Huffington Post, neither of which is an expressly scientific publication.

Why should any organization dictate how much protein, carbs, fiber, or veggies any individual should eat?

“Aren’t we lucky that we have an abundance of food most of the time in the USA?” Pearson asks. “But even so, there are populations and individuals who aren’t getting enough protein or have needs that exceed the ‘vegan’ recommendations for protein.”
The problem, Pearson says, is that this claim is extremely vague and not specific to individuals. It might mislead people into believing that they get plenty of protein simply because they live in the United States.
“Really, why should any organization dictate how much protein, carbs, fiber, or veggies any individual should eat?” Pearson says. “Are there people who possibly eat too much meat? Sure. Are there people who fail to meet their protein needs also? Yes.”

It’s also worth noting that not all proteins are the same. Proteins are made up of amino acids, and non-meat sources of protein tend to lack one or more of the amino acids essential to human health. Vegans and vegetarians can certainly construct safe diets rich in protein, but not everyone who observes a diet free from animal products does so healthfully.
“Any diet that thinks it will cure everything by telling people what’s best for them in a blanket way has failed to meet the needs of most,” Pearsons says.

4. “Humans are natural frugivores, built to eat fruit (not meat).”

What the Health makes the case that humans aren’t really built to eat meat, since our closest relatives are chimpanzees, who get 97 percent of their calories from plants (itself a problematic claim, since some chimps eat more meat than others). Once again, there’s a basic issue with this statement.

Our bodies are pretty amazing in their ability to get nutrients out of many foods.

“Humans the world over have been eating meat for centuries,” Pearson says.
“[We] are remarkably adaptable. From blood and milk diets of certain tribes, to today’s vast extremes of vegan diets or keto diets…our bodies are pretty amazing in their ability to get nutrients out of many foods. But in general, moderation and avoiding extremes works best for physical and mental health.”
There’s some controversy as to whether humans were “built” for meat, but that’s also an enormous question from an anthropological perspective.

In a commonly shared article, for example, People for the Ethical Treatment of Animals (PETA) quotes anthropologist Dr. Richard Leakey in claiming that human canine teeth aren’t capable of tearing into raw flesh. Therefore, PETA claims, humans are natural herbivores. Simple, right?
But the quote from Leakey appears to have been taken out of context from a book in which he also notes that humans ate meat 2.5 million years ago (credit to blogger Lori Miller for her research). Eventually, humans evolved to consume and digest meat, and we’ve been doing so for quite a while.

5. “Fat causes diabetes.”

In What the Health, Andersen suggests that fat causes diabetes, not sugar, and he cites a study that indicates that consumption of pasteurized cow’s milk may increase the chances of type 1 diabetes development in juveniles.

Fear mongering about food is also bad for our health, because it makes us unsure, anxious, and less trusting of our bodies.

Again, these broad statements weaken the effect of the documentary—and might even cause harm.
“The jury is still out on any singular ’cause’ of diabetes,” Pearson explains, “and of course one can overdo fat or sugar or carbs or protein. But you know what? Fear mongering about food is also bad for our health, because it makes us unsure, anxious, and less trusting of our bodies.”

According to Pearson, that’s the big problem with this type of shock-and-awe approach.
“People who have lost trust in their ability to eat are the very ones who over-restrict foods and then later end up binge eating those same foods,” she says. “Eating disorders have a higher mortality rate than any other mental health issue—and movies like What the Health that fear monger about foods are a definite trigger for the vulnerable who are at risk of developing an eating disorder.”
Should people eat more vegetables? Sure. But distorting the facts about our diets doesn’t help anyone, and it might end up hurting people.

If you’re anything like me, you may think that taking vitamins is totally unnecessary. I mean, sure, it probably can’t hurt you, but in the long run, it’s probably not helping much either, right? Paying $20 or more for a bottle of vitamins feels a bit like I’m getting scammed by some company that’s counting its money while suckers like me aren’t getting any healthier.
But according to a growing body of research, odds are, you (and I) are vitamin D deficient. In fact, research from Harvard notes that worldwide, a shocking one billion people don’t have adequate levels of vitamin D in their bodies. Another study claims that half of the entire world’s population is vitamin D deficient.

And although those are troubling statistics all by themselves, what’s even more disconcerting is the fact that doctors are just now beginning to realize how dangerous vitamin D deficiency can be. Assuming that most adults have been functioning with too little of vitamin D for years, the aftermath of a life spent suffering from the deficiency is just now coming to light, and research has shown that low levels of vitamin D can be linked to a variety of medical conditions, including chronic migraines, asthma, depression, bone disorders, and even cancer.
Clearly it’s more important than ever to recognize when we are at risk for vitamin D deficiency, for our own health and for our families. Here’s what you need to know about vitamin D deficiency, who’s at risk, and what you can do about it.

What is vitamin D deficiency?

Vitamin D deficiency can be caused by a variety of factors, explains Vanessa Carr, MS, RDN, LDN, clinical nutrition manager at Kate Farms, Inc. She pointed to the following culprits in a HealthyWay interview:
–Low dietary intake due to the absence of fatty fish, fortified milk, or fortified cereals in a person’s diet
–Lack of supplemental intake or low supplemental intake in light of a diet that is low or poor in sources of vitamin D
–Limited sun exposure for those living in northern climates where it is cloudy or occupational and lifestyle circumstances mean they are not outside often enough
–Poor intestinal absorption of vitamin D from dietary or supplemental sources because of a medical condition like cystic fibrosis or inflammatory bowel disease
What makes vitamin D deficiency especially dangerous is that those who suffer from it may not be aware that their levels are affecting their health.

Physical symptoms of vitamin D deficiency may not be apparent at all or may show up only when a complication becomes very severe, as in cases of rickets in children or after a routine blood draw for an adult.

Who’s at risk for vitamin D deficiency?

Breastfeeding Moms and Their Babies
Breastfed babies and nursing mothers are particularly at risk for a vitamin D deficiency, and unfortunately, many mothers may not even realize it. Rebecca Wanosik’s shocking story is an example of just how devastating a vitamin D deficiency can be for a mother and her baby.

I was unaware during my pregnancy that I was severely deficient.

Wanosik thought she was taking her 9-week-old daughter to the doctor for help, guidance, and some answers as to why her baby appeared to be in excruciating pain. Instead, Wanosik started down an almost year-long journey of being accused of abusing her children, ultimately having child protective services take all five of her children away from her and her husband.
After an exam revealed that the baby had fractured ribs and a fractured arm, doctors immediately assumed that Wanosik was abusing the baby. But she was not. It took nine long months, but Wanosik and her husband were eventually able to prove that their daughter’s injuries were not caused by them; instead, they were the result of a severe vitamin D deficiency.

Wanosik explains that her baby’s deficiency was actually caused by her own undiagnosed D deficiency. Because she, as the mom, was unknowingly deficient in vitamin D during and after her pregnancy, her decision to breastfeed resulted in her daughter being deficient, too.

Those breastfed infants who may be hospitalized long term or born during winter months can be at a higher risk.

That, in combination with a rare genetic disorder her baby had, led to the injuries—and also the nightmare that became her life as her children were taken from her.
“I was unaware during my pregnancy that I was severely deficient,” Wanosik notes. “My [vitamin D] level was only five, which is nearly undetectable.”

Wanosik would eventually discover that she, like many other people in the world, was vitamin D deficient because of a combination of factors: not getting enough sun exposure, not supplementing, and despite eating a healthy diet, still not consuming enough dairy or vitamin D–fortified food to meet her and her baby’s vitamin D needs. In other words, she was pretty normal and it wasn’t enough.
Today Wanosik and her children have been reunited and she works on spreading awareness about how vitamin D deficiencies can cause unexplained fractures in children through the Fractured Families non-profit organization. Oh, and in case you were wondering, she adds that her entire family takes vitamin D supplements to make sure that they are maintaining satisfactory levels.

The treatment for these infants is an infant dosages of a vitamin D3 supplement.

Being a pregnant or breastfeeding mother can deplete a lot of your own vitamin stores, and if you’re depleted, your baby will not get enough of the vitamins that he or she needs either.
“Breastfed infants with limited sun exposure are also at risk—so those breastfed infants who may be hospitalized long term or born during winter months can be at a higher risk for a deficiency,” adds Carr.

She goes on to say, “Usually the treatment for these infants is an infant dosages of a vitamin D3 supplement to avoid a deficiency; the mother can also take a standard vitamin D supplement in addition to supplementing the infant.”
Most pediatricians now recommend that all nursing infants be given a vitamin D supplement to ensure they have the correct levels. Generally, your baby’s doctor will give this to you at a checkup. It’s a liquid drop that you can administer to your baby daily.

Long story short: If you’re pregnant or breastfeeding, be sure to take your vitamins and continue your prenatal supplements while breastfeeding—and give your breastfed baby a vitamin D supplement as well.
People Who Work Inside
Vitamin D deficiencies related to lack of sun exposure have never been as common as they are now. People used to essentially live and work outside, spending long hours in the sun and, in many parts of the world, getting plenty of vitamin D from the sun alone.

Our modern lifestyles, however, result in many of us simply not spending a lot of time outdoors. We live inside, work inside chained to desks and screens, leave our houses in the dark, and sometimes return home long after the sun has set.
We drive to school and work in cars, protected from the sun, or on subways, hidden safely underground. Sometimes it feels like we go the whole workweek without ever seeing the sun.

Ironically, some of the people who work in healthcare—an industry notorious for long shifts spent inside—may be at high risk for the same vitamin D deficiency they help treat in others. Doctors, nurses, and other caregivers may not have time to eat properly balanced diets, either, contributing to their increased risk.
People With Dark Skin
Individuals who have more melanin in their skin typically have lower levels of vitamin D in their blood since melanin interferes with vitamin D absorption.

People with darker skin need 3 to 5 times the amount of sun exposure to produce the same amount of vitamin D as those with lighter skin tones.
Anyone in Northern Climates
Northern climates have less daylight in the winter, putting their residents at higher risk for low vitamin D.
Certain Medical Conditions
Not only are individuals with chronic health conditions, who may spend the majority of their time indoors, at risk for vitamin D deficiencies, but so are individuals with certain medical conditions, such as asthma, depression, and intestinal disorders.

The following medical conditions are commonly linked to vitamin D deficiencies, so if you or a loved one has one of these, make sure your D levels are being managed:
–Cystic fibrosis
–Osteoporosis/osteopenia
–Inflammation
–Asthma
–Obesity
–Fat malabsorption syndromes
–Individuals on anticonvulsant medications
–Colon cancer
–Kidney diseases

Feeling tired? Low levels of vitamin D might be to blame.

If you’ve ever wondered if you’re feeling tired and irritable for a reason, a vitamin deficiency might be to blame. At the age of 34, Nicole D. Riddle, MD, FCAP, board-certified pathologist with Ruffolo, Hooper, and Associates and assistant professor at the University of South Florida College of Medicine, found out rather unexpectedly that she was vitamin D deficient.

I was looking at things through a fog, and couldn’t concentrate.

“It makes me tired and irritable… I was having ‘dizzy’ spells, felt like I was looking at things through a fog, and couldn’t concentrate,” she explains.
“I had a low vitamin D for at least 2 years (that we know of) before I found out…no one told me and I finally asked to see my own lab results and saw it!”
Without a doctor’s guidance, Riddle also took longer than necessary to replenish her stores. She notes that overcoming vitamin D deficiency requires taking at least 5,000 IUs daily. If you are just low, she recommends taking between 1,000 to 2,000 IU to supplement, but as always, speak to a doctor before beginning any supplement regimen.

What You Can Do to Get More Vitamin D

It may sound simplistic, but the single most effective way to replenish vitamin D stores in the body is to get out in the sun. It’s hard, because yes, you should wear sunscreen, but wearing sunscreen also decreases the amount of vitamin D you absorb. The balancing act means longer exposure time with more sunscreen, and of course where you live will also affect how much sun exposure you need.

“The sun is the best natural source as we synthesize it via our skin,” explains Carr. “The UV index must be at three or higher though for your skin to make vitamin D—this happens in climates closer to the equator, hence why [people in] northern climates are at risk for seasonal affective disorder … they can end up with a low level of vitamin D from not getting enough from the sun during the winter months.”
Next to the sun, you can also get more vitamin D from food groups that include fish (mackerel, cod, or salmon), fortified cow’s milk, fortified breakfast cereals, eggs (they’re full of plenty of natural vitamin D), and fortified orange juice.

As a last resort, you can take a vitamin D supplement, but keep in mind that the best sources of vitamin D will always be the sun and food.
Being aware of the importance of vitamin D to your health and getting tested so you know your own vitamin D levels is a crucial step in self-care.
“It really is important for many reasons,” Riddle concludes. “And it is really quite easy to get enough.”

For years now, I’ve kept a little log in my planner tracking my water intake each day. I aim to drink eight glasses because I’ve always believed it to be the guideline for healthy water intake.
If I’m being honest, however, I’ve never struggled with being dehydrated. It’s just something I’ve felt like I should do as a part of trying to be a healthy person. Lately, this little checklist has started to feel like more of a burden in my busy life than a key to healthy living.
At the end of the day, after taking care of three young kids and working from home as a freelance writer has swallowed up most of my time, my water log is more often than not just one more task I’m not checking off my to-do list.
So recently I actually stopped trying to track how much water I drink each day. I drink when I’m thirsty and leave it at that. But what does science have to say about my dismissal of my old health-seeking habit?

When it comes the things we believe about the body, it’s easy to oversimplify or believe things about the ways they function that are simply untrue—and how much water we need each day is just one myth we’ve all fallen for.
Even though most of the myths are pretty harmless, some ideas we have about our bodies can actually keep us from making the right decisions about how to care for ourselves.
So, do you have an adequate understanding about how the body works? Let’s clear up those lingering untrue “facts” once and for all.

1. The Truth About Water Intake

When it comes to how much water we aim to drink each day, eight glasses has long been touted as the gold standard. But how accurate is the belief that everyone should drink 64 ounces of H2O each and every day?

That much water is far too much for those people and can overwhelm their systems.

The fact of the matter is, a one-size-fits-all rule is often too simple. Each person has different needs, and this definitely applies when it comes to water intake.

“Drinking eight glasses of water a day is not only not necessary for most people most of the time; it’s actually a very bad idea for the elderly or anyone who has a heart condition or kidney impairment. That much water is far too much for those people and can overwhelm their systems,” explains Dr. David Belk, internal medicine doctor and healthcare blogger.
So just how much water should you aim to drink each day? You might not like the answer, but water intake should vary person to person, day to day. The activities that fill your day, like working out or working outside, along with the environment you live in influence your body’s need for fluids according to Valentina Olivadese, holistic nutritionist and owner of Valiant Nutrition.
There is good news, though! You don’t have play a guessing game, because your body will tell you when it’s time to pour a glass. The body is great at communicating its needs, especially if you are a generally healthy person.
Instead of aiming to drink a certain number of ounces of water each day, just pour yourself a glass whenever you body tells you it’s thirsty, instructs Dr. Fayne Frey, board-certified dermatologist.

2. The Truth About When You Should Stop Eating

Many dieters and health enthusiasts hold strong to the belief that food eaten after a certain time each night will contribute to weight gain. Even well-respected publications like Runner’s World advise their readers to stop eating right after dinner if they want to lose weight.

Late-night eating is usually mindless and happens at the end of the day when a person ate too little.

As it turns out, though, there is hardly an ounce of truth to this claim, according to Dr. Lisa Doggett, a board-certified family physician who says that the act of eating late at night is not what causes weight gain. Instead, it is eating more calories that can land you in trouble.
So, yeah, that late-night PB&J might be causing you to gain weight, but it’s the calorie count, not the timing, that deserves the blame.

Additionally, Olivadese suggests that late night eating and weight gain may have a more complicated relationship than we assume.
“This myth is so widespread because late-night eating is usually mindless and happens at the end of the day when a person ate too little. Feeling famished makes us more likely to eat whatever we can find and to eat to the point of feeling stuffed. This cycle of starvation and bingeing can affect weight over time by causing stress and … preoccupation,” she says.
When in doubt, trust your hunger and feed your body healthy options in small portions, no matter what time of day hunger strikes.

3. The Truth About How Much of Your Brain You Use

Maybe like me, the first time you heard the statement that humans only use 10 percent of our brain power, it was coming from a self-improvement guru. Their solution was simple: Learn to use more of your brain, become a better person.

Most of our brain is continuously active, though we are unaware of much of what our brain does all day.

It’s not bad advice at first glance, but dig a little deeper and you’ll learn that it’s based on a widely accepted falsehood about the human brain. The idea that we only use a very small percentage of our brain couldn’t be further from the truth.

“Most of our brain is continuously active, though we are unaware of much of what our brain does all day. Even when we’re sitting and doing nothing, our brains are busy regulating our heart rate, body temperatures, blood pressures, posture, etc.,” shares Belk.
And even when we aren’t paying close attention to what’s going on in our brain, it is working hard to process what is going on around us using the information it takes in through the senses. Each part of our brain is so important that even a small stroke that affects only one spot in the brain may be debilitating, according to Belk.
“That we only use 10 percent of our brain is an urban myth that was never based on any scientific evidence whatsoever,” he concludes.

4. The Truth About Your Baseline Body Temperature

Feeling a little clammy? Don’t automatically assume something is up just because the thermometer isn’t reading 98.6 degrees.

It’s not even all that common for a healthy person to have a temperature of 98.6 degrees.

Even though most people hold pretty strongly to the belief that 98.6 degrees is the baselines temperature for humans across the board, it’s less of a rule and more of a guideline, according to Belk.
“In fact, it’s not even all that common for a healthy person to have a temperature of 98.6 degrees Fahrenheit. A person’s body temperature will vary by one to two degrees throughout the day with an average of around 98 degrees and only occasionally crossing 98.6 degrees,” he explains.

Instead, we should look for a range of temperatures within certain limitations. Most healthy people will find that their temperature changes by small amounts but falls somewhere between 97 and 99 degrees.

5. The Truth About What Shaving Does to Your Hair

As a preteen, I was told more than once to put off shaving my legs as long as possible because once I started, my hair would grow in dark and thick. I mostly ignored that advice, but I’ve always wondered if there is any truth to the idea that shaving makes your hair grow thicker.
Frey was quick to set the record straight. Hair does not grow faster or thicker if it has been shaved. In fact, because the nature of hair fibers, which are made of a protein called keratin, it’s impossible for shaving to have any effect on their structure.

The dead hair shaft cannot send information about being cut to the hair follicle.

“The visible portion of the hair that is cut has no biological activity. Since the dead hair shaft cannot send information about being cut to the hair follicle, the site of hair growth, growth continues as usual,” says Frey.
The fact that this belief is a myth isn’t new information, either. According to Frey, in 1928 a forensic anthropologist by the name of Mildred Trotter published conclusive findings that shaving does nothing to the color or texture of hair and it certainly doesn’t speed up growth.

And, while we’re at it, the same goes for trimming your nails.
“Similarly, clipping a fingernail, also made of keratin, does not cause the fingernail to grow any slower or faster because it was trimmed,” adds Frey.

6. The Truth About Detoxing

After every holiday, we’re barraged with advertising for detox diets. The idea behind each diet is that the body needs help clearing all the junk we eat out of our systems. But just how much truth is there to the claims that there are pounds of waste trapped in the human body? And does detoxing really help?

Our livers are incredible machines, they help detoxify the world around you.

“Our bodies are not dirty vessels and the concept of detoxing is off base…our livers are incredible machines, they help detoxify the world around you,” explains Elizabeth Trattner, an integrative medicine practitioner.

So many women come to see me saying, ‘I ate so much and now I have to detox.’

Although we are exposed to more chemicals than previous generations, regular detoxes are needless according to Trattner, who suggests skipping juicing and just eating the whole fruit instead.

Trattner does help some of her patients detox, but these are people who have been exposed to dangerous chemicals or have genetic conditions that prevent their livers from clearing heavy metals.
“So many women come to see me saying, ‘I ate so much and now I have to detox.’ Seriously, just eat [healthy foods] and you’re good to go.” she advises.

Last week, I started wearing snail slime to bed.
Okay, so it is actually snail extract, but I don’t see much of a difference between the two. After I wash my face each night, I slather on a cream made from 92 percent snail extract before applying a moisturizer to lock it in and climbing in bed with my favorite book.

Although a certain socialite made headlines for wearing snail slime in her hair to the VMAs, my interest in snails as part of my beauty routine started last spring. It all began when I adopted a rigorous skincare regimen inspired by a 10-step Korean routine.
Next thing I knew, I had moved from researching my favorite oil cleanser to reading up on the benefits of a popular cream claiming to harness the power of snails to repair skin damage and reduce the appearance of fine lines.
As it turns out, this trendy cream is derived from a practice said to have been used in ancient Greece, according to the journal JAMA Dermatology, with its primary use being treatment of inflamed skin. The discovery of the benefits of snail excretions is credited to Hippocrates, and there are rural communities in Italy that have used it to treat warts and calluses, too.

Admittedly, it makes sense that some people are skeptical, and I get why they might be grossed out, but I have read some interesting studies, like one published in the British Journal of Biomedical Science, that found antimicrobial properties in snail slime. And to be honest, I’m not above trying something a little “out there” to clear up my skin.
Of course, this isn’t the first modern beauty trend to claim ancient roots, and some revived practices have more basis in science and results than others. Keep reading for ancient beauty rituals that you should—and shouldn’t—add to your daily routine.

A Priceless Tradition With Roots in Chinese Medicine

Documentation of the use of pearl powder for cosmetic purposes dates back 2,000 years to ancient China, when women applied it topically to their skin. This practice was rooted in the belief that pearls have unique properties that help moisturize the skin and “reduce toxicity,” according to a study published by the Journal of Cosmetic Science.

These days, many have taken this practice a step further. Some people ingest water-soluble pearl powder daily in hopes of slowing down the aging process.
And although that might seem unlikely, there is actually some pretty good evidence backing up this practice. In fact, the same Journal of Cosmetic Science study asserts that three different pearl powders demonstrated the ability to moisturize the skin and reduce activation of tyrosinase and free radicals, which are both linked to skin cancer.

“Topically, crushed pearls are used in many beauty products from thousands of years ago and even today. Pearls are high in minerals and amino acids which help the skin and works as an anti-inflammatory agent,” explains Elizabeth Trattner, an integrative medicine practitioner who employs many ancient techniques in her practice, including acupuncture.

An Ancient Chinese Practice Known for Rejuvenation

Although it isn’t necessarily mainstream, the practice of placing needles in the skin is widely accepted among naturopaths and chiropractors as one way to promote overall wellness and even address specific ailments such as migraines and depression. According to Trattner, it has been a popular way to promote beauty for thousands of years, too.

“Acupuncture is one of the oldest beauty rituals in the world. For 5,000 years, empresses and Chinese women have been using facial acupuncture for beautification and rejuvenation,” she shares.
When it comes to using acupuncture to promote beauty, practitioners believe it revives the face, according to an article published in the Aesthetic Surgery Journal. The main benefits outlined in the article include reduction of the appearance of wrinkles, tightening of the skin, and reduction of acne.

“Acupuncture can smooth out wrinkles and bring circulation to the face and neck. It can also treat the underlying conditions that can age a woman, give her acne, dullness to her skin, slack skin, and dry skin,” Trattner explains.

A Bath Suited for a Queen

Many modern beauty products include milk of some kind as a main ingredient, from unexpected DIY breast milk soaps to more conventional goat milk lotion. Next time you reach for a bar of your favorite milk-based soap, remind yourself you’re engaging in a beauty practice fit for a queen.

“In ancient times, the Queen of Sheba was looked at as the epitome of beauty. As tradition has it, it has been recorded that she maintained her beauty by bathing in donkey’s milk. This was a regular occurrence for her, so much so that it took the milk of over 5,000 donkeys,” shares health and beauty blogger Daniel Powers.
According to Powers, milk is a well-loved beauty product because it is moisturizing. Specifically, milk can replenish the water, fats, and proteins that promote healthy skin.

Additionally, milk has exfoliating properties because of the acid it contains. Lactic acid specifically is able to gently remove old skin cells and debris, which leaves the skin looking brighter and healthier.

A Sweet Paste for Younger-Looking Skin

Recently, dates have regained popularity as a natural sweetener that’s high in antioxidants. If you think eating them is the only way to reap the benefits they offer, think again! Add this fruit to the long list of food products naturally minded women are applying right to their skin.

“Another ancient ritual is using date paste on the skin. Dates were used in the Middle East for beauty rituals. Dates are rich in minerals which support healthy skin, including the synthesis of collagen and elastin,” shares Trattner.
This ancient ritual isn’t without scientific basis, either. A 2017 study published in the journal Cosmetics found convincing evidence that applying date extract to the skin moisturizes it, improves pigmentation, increases elasticity, and reduces redness.

A Fermented Drink From Ancient Greece

When it comes to promoting beautiful skin, it really is what’s on the inside that counts. From staying hydrated to eating healthy foods, the naturally minded health community has long maintained that your skin benefits when you make good choices day in and day out.
For instance, switchel—a fermented drink made from apple cider vinegar, ginger, maple syrup, and water—has suddenly become very popular for promoting gut health, according to Jillian Berswick of Rosehive Superfoods.
The drink might be trendy, but it definitely isn’t a new recipe.

“Some say switchel was influenced by oxymel, an ancient Greek medicinal elixir made from vinegar, honey, and water. Wherever its origins, by the 18th century, switchel was the choice of American farmers during long work days to keep cool and stay hydrated,” says Berswick.
So what does a healthy gut have to do with beauty? If your gut isn’t healthy, it can cause a whole host of health issues, acne being just one of them.
Pass the apple cider vinegar!

A Sticky Solution for Inflamed Skin

The next time your skin is broken out or irritated, consider heading to your kitchen for a solution. In ancient Egypt, honey was believed to have medicinal properties and was even offered as a sacrifice to certain deities.

For 8,000 years, honey has had a place in traditional medicine for good reason. Research has found that honey is high in antioxidants and fights bacteria, according an article in the Iranian Journal of Basic Medical Science.
It makes sense that this powerful, natural commodity is also popular as a beauty product. Because it is a natural exfoliant and has antibacterial properties, many beauty bloggers recommend honey as a face wash or spot treatment for acne.

Ancient Beauty Rituals Worth Skipping

Of course, not all ancient beauty rituals have scientific basis. Personally, when it comes to adopting ancient methods for looking young, I can get behind snails but can’t get on board with anything potentially harmful or outrageously weird.
For instance, in the Victorian era, women were instructed by a popular beauty guide to ingest a tapeworm egg as an easy method of losing weight, according to Atlas Obscura.

For 10 centuries in China, the pursuit of dainty feet meant many young girls had their feet broken and wrapped to limit their growth.
Some 18th-century women had a much higher likelihood of getting lead poisoning thanks to their practice of using white lead to lighten their faces to a ghostly white, according to the University College London’s Department of Museums and Collections.
These examples just go to show that jumping on board with a cultural expectation of beauty at all costs is rarely a good idea.

So do your research, learn to your love yourself as your are, and for goodness’ sake, think twice before slathering on or ingesting any substance in the name of beauty.

According to the Centers for Disease Control and Prevention (CDC), someone in the United States has a heart attack, or myocardial infarction (MI), every 40 seconds. That’s an alarmingly high number. And while heart attacks are scary and can lead to a lot of dangerous complications—or even death, many people do survive a heart attack.
A heart attack occurs when some part of the heart muscle isn’t able to get enough blood. This happens for a variety of reasons, but usually it is caused by a blockage in the vessels that bring blood directly to the heart.

The earlier you can recognize that a heart attack is occurring, the better your chance of survival is and the better your chance of minimizing any further damage and complications. The faster you recognize a heart attack, the faster you can seek help with the aim of getting blood flow restored to the part of the heart that is being cut off from blood supply before permanent damage is done.
Although it might seem hard to believe, it’s entirely possible to have a heart attack and not even realize it. This means that even if a person doesn’t recognize what’s happening, their heart muscle has been permanently damaged. In fact, 1 in every 5 people who experience a heart attack do not realize that they are having a heart attack, and 210,000 of the 790,000 Americans who have a heart attack every year have already had a first heart attack and may have not realized it.
It’s important to be aware of what causes a heart attack, what lifestyle and other factors place a person at risk for a heart attack, and what the main warning signs of a heart attack actually are, so that if a heart attack happens to you or a loved one, you are prepared.

What causes a heart attack?

There are actually a few different causes for a heart attack. The most common cause of a heart attack is coronary artery disease (CAD), which is a condition that occurs over time as a person’s coronary arteries (the blood vessels that flow into the heart and supply it with blood and oxygen) get blocked with substances such as plaque and cholesterol.
The arteries will continue to get narrower over time, or there might be so much “stuff” inside the artery that blood flow gets completely blocked. The Mayo Clinic explains that what usually happens during a heart attack is that a plaque in the artery ruptures, causing a blood clot to form, which then blocks blood flow in the artery.
There are also two other less common causes of heart attacks: a coronary artery spasm or a tear in the heart artery. A spasm generally occurs as a result of using tobacco or stimulant drugs. Richard C. Becker, MD, FAHA, endowed chair and professor of medicine with the University of Cincinnati College of Medicine, explains that another form of heart attack, often referred to as a type II, occurs in the setting of other serious illness or condition, such as a stroke, very high blood pressure, pneumonia, or sudden stress.
In those cases, there may be typical heart attack symptoms, but more often the symptoms will be those of the condition causing the heart attack instead of the symptoms of the heart attack itself.
A broken heart can also actually cause a literal broken heart. Pamela Marcovitz, MD, a cardiologist at Ministrelli Women’s Heart Center in Beaumont Hospital in Royal Oak, Michigan, notes that takotsubo syndrome (sometimes known as stress-induced cardiomyopathy or “broken heart syndrome”) is a type of heart attack commonly seen in women.
Unlike with most heart attacks, it doesn’t happen because of blocked arteries but instead happens after a big life stress such as hearing about the death of a loved one.

These are the main warning signs of a heart attack.

There may be different causes for a heart attack, but usually the signs and symptoms are pretty similar. The warning signs of a heart attack can vary from person to person, however, and may be noticeably different in men vs. women or in older adults vs. younger adults.

The classic signs of a heart attack in men are:
● Substernal chest pressure and/or pain that may radiate to the neck, jaw, arms, and back
● Sweating
● Nausea with or without vomiting
● Cold/clammy skin

In women, the following signs are common:
● Sudden-onset shortness of breath with or without chest pressure or a burning sensation in the chest
● Generalized fatigue
● Nausea with or without vomiting
● Confusion (particularly in older women)
The less common warning signs of a heart attack that can happen in both men and women include:
● Shortness of breath
● Flu-like symptoms
● Dizziness
● Extreme fatigue
● Brief loss of consciousness when the heart attack begins
In rare situations, a heart attack can happen without any symptoms whatsoever, which is known as a silent heart attack.

A silent heart attack is more common in people who also have diabetes, says Dr. Pantila Vanichakarn, a cardiologist at Indiana University Health. More frequently, however, what makes heart attacks so dangerous is that many people tend to write off their symptoms or wave them off as no big deal, especially when those symptoms aren’t the “classic” signs, such as arm pain.

A small percentage of people can even have a silent heart attack with no pain at all

“Some people won’t pay attention to arm pain or pain in the upper abdomen,” comments Jonathan G. Howlett, MD, editorial board member for Merck Manuals and clinical professor of medicine at the University of Calgary.
“Sometimes people overlook significant nausea or shortness of breath, and sometimes you could be feeling bad all day, which is a very nonspecific symptom and hard to diagnose. A small percentage of people can even have a silent heart attack with no pain at all, which is very uncommon.”

Another important way you can spot a heart attack is identifying when the pain begins. Howlett explains that most heart attacks actually occur when the heart is at rest as opposed to during vigorous exertion or stress.
When it comes to educating yourself about heart attacks, one of the most important points that Becker makes is that more often than not, the body gives out plenty of warning signs weeks before a heart attack actually happens.

Fatigue and problems sleeping may precede heart attacks in women by weeks or months

“At least 3 of every 4 people will experience episodes of chest pressure, shortness of breath, fatigue, restlessness, and impaired stamina within 1 to 2 weeks of a heart attack,” he explains.
Howlett notes that the most commonly reported symptom of a heart attack is just “overall feeling awful.” And Marcovitz adds that one other common warning sign the body gives off before a heart attack is trouble sleeping at night, especially in women.

“One study reported … that fatigue and problems sleeping may precede heart attacks in women by weeks or months,” she explains. “It’s possible that these symptoms may represent the manifestation of increased psychosocial stress leading up to a heart attack.”
Bottom line? Pay attention to your body. If you’re feeling “off,” it might be time to schedule a checkup with your doctor, even if you think it’s nothing. It’s always better to be safe.

Are you at risk for a heart attack?

According to Becker, the main risk factors that put a person in the path of a heart attack include hypertension (high blood pressure), smoking, diabetes, high cholesterol, obesity, inactivity, and a strong family history of heart disease.

He notes that there is also an increasing number of heart attacks associated with street drug use, especially stimulants. Unfortunately, a history of chemotherapy and radiation to any area near the heart—such as the lungs, breast, or esophagus—also increases an individual’s risk of having a heart attack later in life.
Studies have shown that chemo and radiation can damage the blood vessels or intensify existing heart disease, further increasing the risk of a heart attack following treatment.

Howlett also notes that there are two categories of risk factors for heart attacks: those you can control and those you cannot. Risk factors you can control are things such as a lack of exercise, poor eating habits, and most importantly, smoking—while other things, like genetics or family history, are out of your control.
For women in particular, having diabetes is also a risk factor for a heart attack. Marcovitz explains that there is an estimated 3- to 7-fold increase in risk of heart attack in women with diabetes compared with 2- to 3-fold increase in men. “In one study, diabetes and psychosocial stress raised the risk of subsequent heart attack more in women than in men, while lifestyle modifications helped prevent heart attack more in women,” she says.

Wondering at what age heart attacks most commonly occur? Men tend to experience a first attack between the ages of 60 and 65 years, whereas women tend to have heart attacks later, between the ages of 65 and 70 years. Becker notes, however, that there has been an increase of heart attacks among women of color who are between 45 and 55 years old. Of course, heart attacks can occur at younger ages as well, although those incidents are much less common.

If you suspect a heart attack…

If you have any suspicions that you or a loved one might be experiencing a heart attack, do not delay in seeking medical attention. You should never wait or try to drive to the ER yourself. Instead, call 911 immediately and wait for an ambulance.

If you wait over four hours, there is usually little they can do to reverse or restore the situation.

The interventions and oxygen the emergency attendants can provide you en route to the hospital might just save your life, because when it comes to a heart attack, minutes matter.
Howlett also points out that one of the symptoms of a heart attack is passing out, so if you try to drive yourself to the ER or wait your symptoms out to see if they get worse, you run the risk of passing out before you can call for help. So it’s always best to call 911 immediately.

“The faster you get medical attention, the greater chance of restoring blood flow to the heart muscle,” explains Teri Dreher, RN, CCRN, iRNPA, a private professional patient advocate from Chicago. “If you wait over four hours, there is usually little they can do to reverse or restore the situation. ‘Time is muscle’ as they say in the medical field—the longer the artery is blocked, the less chance of preventing that part of the heart’s muscle being saved.”
Although heart attacks are a scary topic to think about, it’s more important than ever to educate ourselves and each other on how they can happen and how to recognize the symptoms when they are happening.
Becker explains that major health organizations such as the CDC, the World Health Organization, and American Heart Association all have recently reported that death rates from cardiovascular disease have risen in the U.S. for the first time in the 50 years. “This is a call to action of large proportion,” he says.

Truth: My pre-pregnancy workout style was lax at best. For a long time, I hated to exercise because I thought working out meant going to the gym.
I was intimidated by the swole bros who hogged the weight machines, so I just didn’t go. Instead, I exercised at home in the comfort of my living room, which is conveniently located next to the kitchen for water and snack breaks (hey, gotta keep that energy up).
Unsurprisingly, my at-home workouts didn’t do much good, probably due to my snack break to workout ratio. Then I discovered running, a workout that does not require any equipment or gym time.
I love to run, and I loved going for long walks during my pregnancy, but post-pregnancy?

Most days, my workout consists of carrying my 10-pound little nugget from the living room to the changing table a dozen times a day.
I’m not all that concerned with losing baby weight, but I noticed recently that I feel sort of gross all over. Running has always given me an energy boost, and I miss those post-workout endorphins.
“It can be challenging to stay positive about your ability to include exercise in your day when you’re thinking about all the other things that have to get done,” says nutritionist Melissa Halas-Liang, “but it all adds up!”

Instead of beating yourself up for skipping the gym (again), Halas-Liang suggests busy moms “try reframing your concept of how to incorporate physical activity into your schedule. Don’t have time for an hour-long workout at the gym or a 45-minute spin class that you have to commute to get to? Then do two or three short 10-minute workouts at home while watching TV or in-between chores. …By the end of the day, you’ll have done 20 or 30 minutes without having to rearrange your entire schedule.”
I know I’m not the only mama who wishes she could squeeze in some exercise, so I spoke to a few fitness experts who shared their hacks on scoring an equipment-free workout on your schedule even if you only have a minute to spare during naptime.

1. Stretch it out.

Stretching isn’t just a pre-workout ritual. Done correctly, stretching can be a workout all its own.

Pilates instructor Lesley Logan tells HealthyWay, “[The double leg stretch] is the exercise I give to every client.”
To do the double leg stretch:
Lying on your back, pull your knees into your chest and your head and chest toward your knees. Be sure your low ribs are on the mat. Place one hand on each shin/ankle and hug your heels tight together. Your knees will be about shoulder distance apart (not wider).
Reach your arms straight back overhead and your legs straight out on a diagonal. Hold for a moment in this position—your legs are hugging together, arms reaching back, and your stomach pulling into the floor (double check your chest didn’t drop as your arms reach back). Then circle your arms wide as you bend your knees into your chest. Grab your ankles and pull your legs into your chest two times. Repeat this motion 10 times.

Logan says the double leg stretch is great because it works the entire core, strengthening your back, arm, and leg muscles in under a minute.
Yoga instructor Claudia Matles also agrees that stretching can be a workout. She recommends starting the day with a few Sun Salutations to challenge your entire body.
“Sun salutations help lengthen and strengthen, and they burn calories to aid weight loss. Sun [Salutations] can improve cardiovascular conditioning, prevent fatigue, promote a calm nervous system, relaxation, and provide a range of other mental and physical benefits. They help tone, strengthen, and add flexibility to the entire body and can be performed in about the same time you would take a run—or even less! ”

Matles continues, “As a warmup, this primes the muscles to become more flexible, preparing the body for deeper poses. But Sun Salutations on their own are an effective cardiovascular workout.”
To do sun salutations:

• Start in Mountain Pose with hands in prayer at the heart. Inhale and sweep your arms up overhead to prayer and gaze at your hands.
• Exhale into a Forward Fold by circling your arms down with hands to the floor next to your feet.
• Inhale as you move into a Half Forward Fold, looking up with your hands still on the mat by your feet.
• Exhale as you move into Plank Pose, similar to a push-up position. Your hands and toes should be on the mat, hips and shoulders aligned at the same height.

• As you exhale, lower into a push-up and in the same motion, inhale as you move to Upward-Facing Dog by pressing your hands into the mat and lifting your chest while keeping your hips pressed into the mat.
• Exhale into Downward-Facing Dog, pushing up with your hands to let your body become an upside down V shape. Hold this posture for five breaths.
• During the last exhale, move your right foot between your hands to move into the High Lunge/Warrior Pose and again, hold the posture for five breaths.
• Finally, step your left foot forward, inhale, and circle your arms to come back to Mountain Pose.

2. Get fit with HIIT.

Who has time for a lengthy sweat session at the gym?
People who don’t have kids, that’s who.
If you’re missing your gym time, then high intensity interval training (HIIT) might be for you.

Personal trainer Marcey Rader explains, “HIIT or high-intensity interval training of 20 seconds hard or fast and 10 seconds off for four minutes, gives a great heart rate boost and has been proven time and time again to maximize calorie burn and energy expenditure.”
Fitness guru Jen Jewell recommends this 20-minute workout.

It can be done just about anywhere, without equipment.
Perform each exercise for 30 seconds back to back without rest. After one round, rest for one minute and repeat until you’ve hit your 20-minute goal.

• Jump Rope (Modification: run in place)
• Spiderman Push Ups
• Reverse Lunges
• Mountain Climbers
• Jump Rope
• Side Lunges
• Jump Rope
• Sliding Leg Curls on the Floor
• Bear Crawls

Bonus: We’ve got our own series of HIIT workout videos right here!

3. Short on time? Try Tabata.

If you’d rather spend your baby’s naptime napping yourself instead of working out, consider Tabata, a super-charged form of HIIT that only lasts four minutes per round!

Personal trainer Eloise Le Santo explains: “The idea is you give it your all for 20 seconds and then rest for 10 seconds and repeat it eight times, which brings you up to a total of four minutes. You can complete as many rounds as you like. Four minutes may not sound like much, but I promise you it will leave you sweating!”
Le Santo recommends this equipment-free Tabata workout:

• Step Ups (onto a chair or similar sturdy piece of furniture)
• Squat Jumps
• Mountain Climbers
• Jumping Jacks

Trainer Joe Pepe says, “With the right move, [Tabata] can burn up to 56 calories in those four minutes!”

While four minutes is plenty, Le Santo recommends doing her Tabata routine for four rounds in 20 minutes for optimal results.
“Complete one four minute round of each [exercise], working as hard as you can for 20 seconds and resting for 10 seconds until the four minutes is over. Take a one minute break in between exercises, then move on to the next move.”

3. Make a workout that works wherever you are.

Even on days when you don’t have time to make yourself lunch, much less schedule a 20-minute sweat session, you can still get your workout in by modifying your daily tasks.
“I think it’s important to make every second count, since I know time is often limited with our crazy schedules,” fitness instructor Shana Schneider says.
Any room in the house can turn into a gym; you just have to be creative. “There’s at least one room you know you’ll be in every day, and that’s the kitchen,” says Schneider.

She recommends a setting the stove or microwave timer for 10 minutes, then using your kitchen appliances as gym stations to complete the following circuit. Do each exercise for one minute and complete the circuit twice if you’re extra motivated:

• March in place to warm up
• Calf raises at the microwave
• Push-ups using the kitchen counter
• Side leg lifts at the sink
• Squats at the oven

“You can also just do each exercise on its own while you’re at that particular appliance or station in your kitchen,” Schneider says.

Another good place to sneak a workout in is the laundry room, Schneider tells HealthyWay.
The next time you’re folding laundry, Schneider recommends these fitness tips:

• Do a set of squats as you move the clothes from the washing machine to the dryer.
• Use the laundry detergent bottle as a hand weight to do a set of bicep curls.
• March in place and pull in those abs while you fold clothes.

You’ll keep the largest muscle group in your body working (legs) and start to build stomach muscles (pulling your abs in is like doing sit-ups without having to get on the floor).

4. Get the kids involved.

Even though I like my workout to be my “me” time, that rarely happens. More often than not, if I’m trying to get my 20-minute HIIT in, I’ll be interrupted by my well-meaning babysitter (i.e., husband) every 30 seconds because “the baby likes Mommy better than Daddy right now.”

When you just can’t get a minute to yourself, get the kids involved instead. I’m not fitness expert, but one of my favorite ways to burn a few extra calories is to wear my son in his carrier on a long walk. He adds an extra 10 pounds of weight and helps me work on my posture at the same time.
Kid’s yoga instructor Amira Freidson says, “My best advice for busy moms is to remember that you can exercise without working out. Playing with your kids is an excellent way to bring your heart rate up, keep your body active, and get the whole family moving together!”

If you’re a health-conscious person, you’ve probably heard the research showing that simply eating from a smaller plate can help you consume less food overall.

Life hacks like these are what give us faith that anyone can learn better habits, even if we think we don’t have time or can’t will ourselves into making changes. The truth is that many of us feel we’re already doing our best when really we could be doing a lot more for our health.

So here’s an idea: We know it’s not that hard to manipulate the human brain, so why not turn the tables and trick ourselves into better living? The genius of the smaller plate self-trickery got us thinking: How else can science teach us to dupe ourselves into making healthier choices?

If you truly want to upgrade your habits but are…um…realistic about your willpower, it’s time to hack your lifestyle and make the human brain’s gullibility work in your favor. Try these seven science-backed ways you can literally trick yourself into healthier living today.

1. Keep your kitchen clean to cut calories.

Good news for neat freaks, bad news for the rest of us. It turns out that chowing down in a cluttered, chaotic kitchen can actually lead to eating extra calories.

A chaotic environment can create a vulnerability to making unhealthy food choices.

A 2016 study found that women who were asked to spend time in a clean, organized kitchen before making food choices ate significantly fewer calories than a group of women who waited in a chaotic, messy kitchen before snacking.

So what’s going on? “A chaotic environment can create a vulnerability to making unhealthy food choices,” study authors say. So if only we had the power to turn down all the chaos in our lives, we’d be sitting pretty. If you’re looking to trim your calorie consumption, you could set yourself up for success by giving your kitchen a deep clean makeover.

But if you’re among us mere mortals who can’t overhaul our kitchens into a perpetually peaceful place, the authors suggest that taking a short moment to reflect and remind yourself that you’re in control before you eat could help you achieve similar results.

2. Turn up the lights on your dining habits.

What’s the difference between sitting down to dinner in a dark corner booth and eating your meal in a well-lit restaurant? Besides the potential for romance, eating in a dim dining room may be making you put on extra pounds.

A study conducted by food psychology researchers at Cornell University found that not only are brightly lit restaurant-goers nearly 25 percent more likely to choose healthier menu items, those who chowed down in a darker atmosphere ended up ordering 39 percent more calories. Yikes.

But before you break up with your favorite low-light cafe, the scientists involved say that how much attention diners are paying is the real variable.

For instance, when the low-light eaters were given caffeine to perk them up first, they were just as likely to side with the well-lit healthy eaters. So being alert—through light levels, caffeine, or just mindfulness—is the real takeaway trick here.

3. “Crowd out” unhealthy foods.

No doubt you’ve tried deprivation diets before. Cut out sugar, cut out fat, cut out gluten, cut out dairy…it’s hard to get yourself to stick to a plan when so much of the strategy has to do with what you can’t have. This tactic can backfire by perpetuating a deprivation and binging cycle.

Instead of cutting everything out of your diet … focus your attention on adding good foods into your diet

Instead, experts like Integrative Nutrition–certified health coach Christiana Hill recommend tricking yourself into consuming fewer unhealthy things by consuming more healthy things, so there’s no longer space in your diet for the things you shouldn’t have so much of. She calls this a “crowding out” strategy, and the philosophy behind it is deceptively simple yet effective.

“Instead of cutting everything out of your diet (processed food, sugar…etc.),” Hill tells HealthyWay, she recommends “… focus[ing] your attention on adding good foods into your diet first without [worrying about] removing any of the less healthy options.” Makes sense, right?

“When you eat healthy [things] first, you naturally ‘crowd out’ the unhealthy foods,” Hill shared via email. “When you approach dieting this way, you learn to make this more of a lifestyle vs. a quick fix.” Say goodbye to yo-yo dieting.

4. Out of Sight, out of Stomach

The results of a study published in Appetite demonstrated that when unhealthy snacks are within convenient reach, we tend to overeat them far more than if we have to get up and seek out more helpings.

So if you’re trying to control portion sizes, instead of leaving serving dishes out during meals, a good practice is to dish out your dinner then put leftovers away or leave them in the kitchen while you nosh.

The good news is that you can use this out-of-sight, out-of-mind phenomenon to trick yourself into making better choices. By storing nutritious foods like fruits and vegetables in plain sight and in close proximity to your chair, you’ll consume more of what’s good for you.

And by keeping treats like chocolate or chips hidden behind the highest cabinet in the kitchen (or not buying them at all—ahem), you can dupe yourself into eating well.

For example physical and integrative medicine specialist Dr. Zarinah Hud explains to HealthyWay that she recommends a “prep and pretty” strategy to help clients imbibe more of the healthy stuff and less of the junk.

She likes to set out a glass pitcher of water at the beginning of the day that’s spiked with wholesome and pretty combos like cucumber, mint, and berries—and then keep it in clear view and easy reach throughout the day.

“Before you know it you have tricked yourself into getting all of your daily required amount of water, plus the added health benefits of the fruit and herbs,” Hud explains.

5. Spend more time with your fit friends (even if it’s just online).

Did you know that peer pressure can be a good thing? Sure, mob mentality is to blame for lots of rough stuff, but if you align yourself with the right “mob,” you can actually reap the benefits of their good influence.

You probably know that making plans with a running buddy is a great way to ensure you get out on the road in the morning, but research says even just online exposure to posts about your peers’ exercising habits can subliminally encourage you to jump into the challenge.

Recent studies carried out at the University of Pennsylvania have shown that people paired up with groups of “exercise buddies” (anonymous or not) on a social media platform showed clear improvement in frequency and long-term commitment to exercise classes.

After noting these initial results that online exposure to peers’ activity causes a spike in exercise, the studies’ authors have turned to examining whether “social support” or “social comparison” is a better motivator. According to results so far, it turns out, a little friendly competition could be the kick in the pants you need to commit to getting more exercise over time.

6. Set smarter goals.

You’ve heard the saying “life is about the journey, not the destination.” But did you ever think to apply this mentality to your physical fitness? Most of us probably focus on an image of the sweet six-pack we’d like to have in the future instead of trying to motivate ourselves by visualizing all the hours on the treadmill it’ll take.

But maybe that’s an outdated way of setting fitness goals. A study published in International Journal of Sport and Exercise Psychology is turning this old thinking upside down with its findings that “process goals” are strikingly more helpful in adherence to an exercise program than “outcome goals” over a six-week testing period.

In plain speak, this means that people who focus on how they feel while pursuing an exercise program (instead of obsessing over the results they want to achieve) stick with it at a remarkably higher rate than their outcome-focused peers (not to mention reporting much more enjoyment and lower pressure or tension).

7. Buy workout clothes you love.

Are you still working out in your old school “gym clothes,” even 10 or 15 years (or more) since you’ve left school? It may be time for an update if you want to get more exercise. If your only workout clothes are frumpy sweats you don’t really like, then how do you expect to feel your best and feel energetic when you put them on?

Wearing flattering and fun workout clothes can increase your confidence, and in turn, your overall performance

According to Meghan
Kennihan, a National Academy of Sports Medicine–certified personal trainer and Road Runners Club of America/USA Track & Field run coach, “The act of putting on workout gear [especially] for those new to exercise” spurs what she calls “the physical side of a mental shift” toward healthier habits, and she’s not talking about your old torn college t-shirt either.

“Wearing flattering and fun workout clothes can increase your confidence, and in turn, your overall performance, so you get the most out of your workout,” she explains.

We’ve all experienced that strange phenomenon where dressing the part for an occasion can change your whole frame of mind for the better, and it just so happens there’s a name for that: “enclothed cognition.” This means there’s scientific backing to support that you’ll feel better and perform better when you’re wearing what you perceive to be cool workout duds. That’s one good reason for a trip to the mall.

What It All Means

Sure, living a “healthy” lifestyle sounds like a great general plan, but a recent Mayo Clinic study uncovered the truth that less than 3 percent of Americans actually meet all the standards for healthy living (including frequent exercise and good nutrition) laid out by the study’s scientists.

It seems there’s a major disconnect between how healthy we think we’re being and how healthy we really are.

Living a “healthy lifestyle” is a complicated balancing act to be sure, and it’s impossible to achieve without at least a bit of effort. Still, why work harder than you have to? Institute a few of these research-backed hacks today, and over time it’s quite possible you’ll see measurable results.