If you’ve been scanning the Internet at night looking for weight-loss strategies, you might be sabotaging your efforts. New research shows that evening exposure to blue light—like the light from computer screens—has negative effects on metabolism.

Northwestern University scientists found that exposure to bright blue light increased insulin resistance during morning and evening exposure. But in the evening, the bright light also caused higher blood sugar levels. Insulin resistance leads to a buildup of blood sugar, which can cause weight gain, higher body fat, and an increased risk for diabetes.

Nighttime Facebook Chats Make You Fat

Participants were exposed to blue-enriched light for three hours during the morning or evening. The morning group ate breakfast during that time and the evening group ate dinner. Hunger, sleepiness, and blood levels of glucose, insulin, and other metabolic markers were compared. “Our findings show that insulin was unable to acutely bring glucose levels back to a baseline level following a meal with bright light exposure in the evening,” said researcher Ivy Cheung. “Our lighting environment impacts our health outcomes.”

When to Log Off to Improve Sleep

A recent Harvard Medical School study found that exposure to blue light in the evening strongly suppresses the secretion of melatonin, the hormone that regulates our circadian rhythms. That disruption appears to raise the risk of obesity. Harvard staff recommends avoiding bright screens at least two hours before bedtime.

Happiness is within your reach. Rediscover thankfulness, family, rest and laughter.

Seven Ways to Get and Stay Happy

• Grow in Gratitude

  The greatest and purest gratitude we can develop is when we learn to appreciate the small things in life: hugging a significant other, eating a wholesome meal, watching your child smile. Learning to covet and cherish what we already have helps us derive strength and happiness from our everyday surroundings.

  Gratitude Exercise:

  Ask yourself today, what am I thankful for? How much stronger is my family when I’m thankful, positive, and in a good mood? Write down all the things you are thankful for and place it by your bedside. For a more ambitious project, gather the family and work together to assemble a “gratitude book” that includes photos and descriptions of the different things everyone is grateful for.

• Ask for Help

  Chances are, since the early days of our youth each of us in one form or another has learned to avoid asking for help, viewing it as a sign of weakness and codependence. Asking for help is not only intimidating, but can seemingly flag us as an individual who relies on the guidance and resources of those around him or her for survival. This is simply not true.

  On the contrary, asking for help shows strength in that you are a person unafraid of taking risks and experiencing failure. When we ask someone else for something out of our power – be it an opinion from a friend, clarification from a colleague or assistance from a neighbor – we open ourselves to new opportunities and experiences. We show to the world that we are dedicated to achieving a goal by all means necessary.

  Help Exercise:

  During times of stress, consider asking for help from a friend or family member. Ask them directly and explain why their help is valuable.

• Laugh Out Loud

  While many of us fail to associate giggling and goofing around with toughness, laughter is a surprising source of resilience. Not only is laughter good for us on a physiological level, laughter helps us alleviate stress and elevate our sense of wellbeing – giving us more peace of mind and complacency. And when we are in good spirits, we are more willing to tackle the obstacles in our way. 

  In fact, studies show that laughter not only generates endorphins and creates mild euphoria; it has also been shown to raise one’s resistance to pain (New York Times). Talk about resilience!

  Humor Exercise:

  Cuddle up with a loved one and watch a comedy. Round up a group of friends for a night of fun.

• Listen Deeply

  We’d all like to think we are good listeners. Unfortunately, listening with our undivided attention is something done by very few of us; in reality, the average person listens at only 25 percent efficiency (Husman, R. C., Lahiff, J. M., & Penrose, J. M. (1988). Business communication: Strategies and skills).

  With all the technological gifts and distractions available to families, it seems as if society is bent on isolating our loved ones instead of bringing them together. That’s why it’s more important than ever to ensure families stay connected through open and balanced dialogue.

  When we listen deeply, it increases our chances of forming meaningful, long-lasting relationships. In turn, these relationships are likely to give us new resources, support systems and sources of strength.

  Listening Exercise:

  Collect in a bin all the electronics in your household and put them away. For the next two to three hours, share the past week’s stories over snacks or a home-cooked meal.

• Make Time for a Hobby

  Many of us are working harder than ever to satisfy clients or customers and our bosses. Unfortunately, this means less time to get out and accomplish the things that fuel our personal passions.

  When we invest time and energy into something we love, we feel a sense of pride and confidence in our self-worth. Rather than succumbing to the notion that our work defines us, making time for a hobby reinforces our individualism and helps us distinguish ourselves from being just another face in the workforce crowd.

  Hobby Exercise:

  Dedicate a day on your calendar to learning a new skill or honing an existing one. 

• Practice Self-Calming Techniques

  In the midst of all our scrambling, it is crucial to remember to slow down and find time to decompress.

  People often overlook the importance of mental health and its countless effects on relationships, attitude and productivity. When we are relaxed and emotionally centered, we gain control of our circumstances. By practicing self-calming techniques, we develop an acute resilience to challenges that would normally come across as overwhelming.

  Self-Calming Exercise:

  Listen to some soothing classical music or pick up a light read. Pinpoint your stress triggers and practice deep breathing techniques during these moments. Couple tip #5 with tip #3 and take a class in laughter yoga!

• Get Enough Rest

  Depending on your geography, your mornings can either consist of sunny commutes or merciless wind chills. If you’re living in the latter, sometimes getting out of a nice warm bed is the single most difficult task of the day.

  Thankfully, research shows that getting plenty of rest helps us mentally and physically. When we sleep, our body works ten times as hard to remove impurities from the central nervous system (Forbes). Therefore, the more rest we get, the more energized and renewed we are – and a fresh take on things can often be paramount in day-to-day resilience.

  Rest Exercise:

  Balance out your schedule to ensure a proper eight hours of rest at night – and do it every day. Bundle up in a toasty blanket on your favorite couch and sip some warm tea to calm your mind and body before going to bed.

Let’s face it: No matter how good (or bad) your energy levels are, you always wish you had a bit more pep.

You probably already rely on at least a few herbs to keep you going. Herbal caffeine in the form of coffee, tea, yerba mate, and chocolate is a global addiction that provides quick zip with the added benefit of antioxidants, anti-inflammatory compounds, and the ability to ward off obesity, diabetes, and heart disease.

But caffeine still comes at a cost. Over-reliance exhausts the adrenals, can interfere with sleep, and provides jittery non-restorative energy.

Balancing out

In contrast, herbal tonics nourish the nervous system, improve and modulate adrenal function, and strengthen many different body systems. These caffeine-free herbs, called adaptogens, give you energy by helping your body adapt to stress. Choose the one that best fits your needs or opt for a stress and energy formula. You can even blend them with a little of your favorite caffeine source, if you’d like.

If you’re just plain exhausted, try stimulating adaptogens like eleuthero (Eleutherococcus senticosus), rhodiola (Rhodiola rosea), and codonopsis (Codonopsis pilosula) early in the day. Most people feel an immediate pick-me-up within an hour, with greater benefit after taking them for weeks or months. Rhodiola boosts both physical and mental energy—studies have found it useful for athletes and students taking tests. My menopausal clients love it for brain fog.

Eleuthero shines for its ability to help us withstand physical and mental stress while keeping energy, function, and immune health strong. Codonopsis, also known as poor man’s ginseng or dang shen, is gentler and tastes the best—try it in tea, chai, and soup broth. Although safe, these may aggravate anxiety and insomnia in sensitive people.

Holy basil (Ocimum sanctum) and ashwagandha (Withania somnifera) provide calmer energy, increasing vitality and easing anxiety. Their anti-inflammatory properties make them useful for chronic pain too. Holy basil balances cortisol levels to stabilize blood sugar wobbles and stress-related food cravings. Look for the tea in stores under the name tulsi. Ashwagandha strengthens respiratory, immune, and thyroid function. You can take it as a tea, tincture, or capsule, but the classic Ayurvedic method is to simmer it in milk—a dding a bit of honey or maple syrup and nutmeg makes it taste even better.

If what you really want is a brain boost, consider gotu kola (Centella asiatica) or bacopa (Bacopa monnieri). Both adaptogens quell anxiety and mild depression while enhancing brain function including memory and cognition. Both are sometimes labeled as Brahmi – check the Latin name if you want to know which herb you’re actually taking.

Inhaling the scent of peppermint or rosemary also perks up the brain.

Try These 20 Tips for Well-Being

1. Supplement with Bee Pollen

   Bee pollen contains B-complex vitamins, vitamin C, essential fatty acids, minerals, and plant sterols. It has an antimicrobial effect, exhibits strong antioxidant effects, and may be anti-allergenic. It also helps fight fatigue and depression. Try just a little at first; if you develop allergy symptoms, discontinue.

2. Soothe with Lavender Oil

   Lavender soothes the body and mind and has been used historically as an antiseptic and for anxiety, insomnia, and restlessness. Its essential oil can help heal acne and rashes, relieve headache, and induce sleep when added to a bath. Lavender tea may settle the stomach and freshen breath as a mouthwash. 

3. Heal Inside and Out with Lemon Balm

   A member of the mint family with antiviral properties, lemon balm has been used for more than 2,000 years to heal wounds and lift spirits, promote sleep and healthy digestion, reduce anxiety, and improve alertness. 

4. Ease Anxiety with Passionflower

   The herb passionflower is a traditional treatment for anxiety and insomnia. It can be used as a tea or tincture. Scientists believe it may increase levels of gamma-aminobutyric acid, which reduces activity of some brain cells to induce relaxation. Don’t take passionflower if you’re pregnant or breastfeeding.

5. Eat Flaxseeds for Omega-3s

   Include flaxseeds in your diet. They contain omega-3 fatty acids, lignans, and fiber, and possess anti-inflammatory properties. Research indicates that flax may help reduce your risk for diabetes, heart disease, stroke, and some kinds of cancer. Store ground flaxseed in the freezer and add a tablespoon or two to oatmeal, smoothies, yogurt, or soup, or to baked goods.

6. Sip Relaxing Chamomile

   Enjoy chamomile tea, a traditional remedy for indigestion and sleep problems. It may also reduce stress and anxiety and ease menstrual cramps. As a mouthwash, it helps heal minor oral infections. Avoid chamomile if you’re allergic to ragweed.

7. Try Homeopathy

   Try homeopathic remedies for common health problems. Among the safest choices for self-treatment, they treat illnesses quickly without side effects. When colds and viruses strike, reach for Allium cepa, Ferrum phos, or Rhus toxicodendron. For bumps and bruises, add Arnica to your medicine cabinet.

8. Spice It Up with Cayenne

   Spice up your cooking with cayenne. Used as flavoring and medicine for centuries, its heat comes mostly from capsaicin, which has strong pain-relieving properties. In Ayurvedic and Chinese medicines, cayenne is used for digestive conditions, poor appetite, and circulatory problems. Topically, capsaicin cream eases arthritis.

9. Enjoy Flower Essences

   To restore health and harmony to mind, body, and spirit, try flower essences. Stress, anxiety, and other negative feelings manifest in many ways, including acne, skin rashes, and even cold hands and feet. Specific essences can promote health by bringing equilibrium to emotional states.

10. Exercise Every Day

    When storms cancel your walk or run, have a backup plan, such as yoga or tai chi. Start with simple goals and consider exercising with a partner so it’s harder to ditch your workout. From ballroom dancing to volleyball, there are numerous ways to move that are fun.

11. Create Your Own Oasis

    Reimagine your bathroom as a spa for natural healing. Indulge in natural soaps, organic cotton towels, and wooden bath brushes. Add a plant or two to clear the air. Feng shui experts say that lit beeswax candles increase energy, or chi.

12. Use Natural Body Care Products

    Use all-natural hair and skin care products. Your body absorbs 60 percent of what you put on your skin and scalp, so choose products labeled Organic.

13. Try Aromatherapy

    Fight stress with aromatherapy, which uses essential plant oils and is gaining attention for its potential to treat infections, anxiety, insomnia, and other problems.  These oils affect us primarily through inhalation; pure essential oils can be added to the bath, to a carrier oil for massage, or to water for a room spray. If you’re pregnant or have asthma or allergies, you should avoid all essential oils.

14. Get a Massage

    Treat yourself to a massage occasionally. Benefits include relaxation, increased immunity, reduced stiffness and pain, and a boost in mood.

15. Stay Hydrated

    Water is the most essential nutrient for your body, so stay hydrated. It helps regulate temperature, remove waste, and transport oxygen and other nutrients. You might not feel as thirsty in cold weather, but you need as much pure water as you did in July.

16. See the Light

    If shorter days and overcast skies get you down, try full-spectrum lights. Wearing a light visor for 30 minutes a day can make a difference in your mood and energy level. Get out in the noonday sun whenever you can; just 15 minutes can boost your mood.

17. Cleanse Your System

    To cleanse your body after indulging in not-so-healthy holiday foods and drinks, try a detox; you may also shed extra pounds. Clear your system with a short juice fast, or try a cleansing kit. Then reduce your body’s toxic burden by choosing organic foods.

18. Get Enough Vitamin D

    Be sure to get enough vitamin D. The “sunshine vitamin” is making news for benefits ranging from cancer and diabetes prevention to strengthened immunity, yet a European clinician recently reported that more than a billion people worldwide may be deficient. UV rays from sunlight trigger the body to make D, but older people and dark-skinned individuals synthesize less of it, and in northern latitudes, sunlight is insufficient from November to early March.

19. Drink Tea Rich in Antioxidants

    Sip red (rooibos) and green tea — both the focus of research for multiple  potential health benefits, courtesy of their numerous polyphenols. Research suggests that antioxidants in green tea may reduce LDL cholesterol, promote fat burning, and protect against free-radical assault. In vitro and animal studies suggest rooibos has anticarcinogenic, anti-inflammatory, and anti-allergenic properties.

20. Stay in The Moment

    Make a conscious effort to slow down and be present in each moment. Eat slowly, drive slowly, and complete single tasks instead of trying to multitask. Shut off your mobile device and get away from your computer on a regular basis. Being connected constantly means frequent interruptions and a barrage of too much information — a source of stress.

While love is in the air as Valentine’s Day nears, some may literally be sick of romance. Specifically those who are feeling lonely or have just gone through a break up.

Although it may take time to feel “single and ready to mingle,” learning how your body is effected by this phase of life may help you to stay on a healthy track.

Crashing From Cloud Nine

The pain and heart-sinking feeling associated with a break up is hard to ignore. But scientists say that much of the heartsick feeling is actually created by the brain.

A study done in 2005 revealed that when participants claimed to feel deeply in love, his or her MRI reflected this mood as a high in the brain. Scans showed the firing of neurons and an activation of the caudate nucleus, a part of the brain responsible for motivation and other positive thinking. The brains of those in love were also experiencing dramatically high levels of dopamine, a natural hormone that can cause happiness or euphoric feelings.

But in 2010, scientists revisited romance by oppositely scanning the brains of those who identified as being in the first stages of a break up. In these stages, participants who believed they were still in love still had an active caudate nucleus and similar neuron firings. However, the orbital frontal cortex, responsible for controlling behavior and identifying emotions, began overriding other love-effected portions of the brain, scientists wrote.

Scientists concluded that love is like an addiction. When participants were in love, the parts of the brain that lit up were similar to those that are known to activate when addictive substances are used. Similarly, areas of the brain that help a person kick a habit activated as the participants were no longer able to be with their ex-partners.

Additionally, when participants of the study were asked to speak about their past love, researchers said that the hormones triggered in the brain were also known to be triggered when people experience physical pain.

Broken Heart Syndrome

Although some may feel a slight chest ache or heart-sinking feeling after getting dumped, studies have not yet concluded why these feelings happen.

However, according to the American Heart Association, a break up, divorce, loss or other extreme stress can cause a complication which goes by three names: stress-induced cardiomyopathy, takotsubo cardiomyopathy—and the most well-known—broken heart syndrome. This complication, which is more common in women, can strike suddenly, even if someone is otherwise healthy. It also could occur after something shockingly good happens, such as winning the lottery.

Part of the heart temporarily enlarges and functions abnormally while blood continues to pump regularly through the unaffected areas of the organ. If untreated, it can lead to further complications such as short-term heart muscle failure.

Due to a surge in stress hormones, the condition is often misdiagnosed as a heart attack, because it may cause a sudden jolt of chest pain.

Luckily, many who experience broken heart syndrome make a full recovery with no further complications.

Single Strategies

Reaching for chocolate after a rough day may actually make sense. This sweet is good for the heart when eaten dark and in moderation. It is also a natural mood booster.

Although loneliness may take time to overcome, there are a few other healthy things that may cheer you up:

Help your heart with six fun activities.

Connect with friends and family.

Try these other mood-boosting foods.

The Least Wonderful Time of the Year?

One thing that may make loneliness feel worse, especially as February 14 rolls around, is the weather. As the days are still shorter, colder and darker, some may feel affects of seasonal affective issues due to the lack of sunlight. Although seasonal affective disorder, or SAD, is a diagnosed condition, those who do not have it may still feel lower or moody in the winter season.

One way to boost your mood during the dark days of winter, especially when going through a breakup, may involve stocking up on mood-boosting herbs and supplements.