Features

Strengthen a Weak Bladder with the Medicinal Herb Angelica

By Cheryl Myers
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Cheryl Myers with any questions about this content.

There comes a time in a woman’s life (and sometimes in a man’s) when bladder control becomes something to think about. Suddenly, we are bracing when we sneeze or laugh. This is called stress incontinence—you put physical stress on the bladder, and a little urine leaks out.

We start to awaken once or twice or more every night to go to the bathroom, which is called nocturia. We might make extra-sure we go to the bathroom before leaving the house and identify where the bathroom is located at our destination. Sometimes these changes happen suddenly, but more often, they creep up on us.

What Can You Do About Bladder Capacity Issues?

Both these issues relate to bladder capacity—the ability of the bladder to hold on to a certain amount of urine and release it only when you direct it to do so.

At first, a woman with stress incontinence might lose a few drops of urine as she jogs or laughs at a funny joke. However, it can progress to an embarrassing amount, necessitating the use of protective pads.

Involuntary urine loss is escalating as our society ages, as have the advertisements and commercials for various pads and incontinence undergarments.

Rule Out Health Conditions My Cause Incontinence

First, if you have developed any level of involuntary urine loss, or find your sleeping habits have changed because you wake up more than once a night to urinate, get it checked out by your healthcare practitioner. There are many other health problems and even medications that can contribute to these issues, so better to find out what you are dealing with. Once you understand that your issue is a change in bladder strength and capacity, there are steps you can take to improve the situation.

Prescription Bladder Control Medications

There are certainly prescription drugs on the market designed to reduce accidental urine loss, overactive bladder, and nocturia, but they have a very unfortunate characteristic: their use is associated with an increased risk for Alzheimer’s disease. These drugs are almost universally in the class of anticholinergic drugs, and anticholinergic drugs deplete the brain of an important neurotransmitter called acetylcholine. In fact, recent studies published in the Journal of the American Medical Association (both Internal Medicine and Neurology) have shown that use of these drugs is associated with brain shrinking and the development of dementia. Long-term use showed a 62 percent increase in risk for this devastating and life-threatening disease.

Improve Bladder Control with Icelandic Angelica archangelica 

There is a better way to help people with these bladder capacity issues without these serious risks. The Icelandic variant of Angelica archangelica is an herb that has been shown in published human clinical studies to improve bladder capacity in people with low bladder capacity. This plant has been used medicinally in Iceland for over 1,100 years. It was so valued that there was once a section of the historic code of law, called Sagas, that dealt with fines for poaching another man’s angelica.

Angelica grows wild in Iceland and is quite plentiful. Researchers speculate that the Icelandic version of this plant may be more powerful because it has developed in the island’s volcanic soils, or because it is exposed to 24 hours of daylight in the northern summer. Regardless of cause, this herb has been investigated for its health benefits. Early research has shown it is useful for bladder capacity issues, whether stress incontinence or nocturia, and can greatly reduce these unpleasant symptoms.

  • In an eight-week study, it was found that 200 milligrams (mg) of an extract of this herb reduced night time awakenings to urinate (nocturia) by almost 50 percent.
  • In people with low bladder capacity, the herb increased the amount of urine the bladder could comfortable hold by over 60 percent. In fact, the amount of time in sound sleep prior to awakening for urination tripled compared to the placebo group.
  • Another interesting fact is that the Icelandic Angelica archangelica extract does not work via activating hormonal pathways, making it safer for people who have a history of breast or prostate cancer.

One last but important fact: herbs often have names that sound alike. In this instance, it sounds like a Chinese herb called Angelica sinensis, or dong quai. They are not the same herb! They are used for very different reasons. So if you are in the market for a safe and effective natural intervention for bladder capacity issues, make sure it is Angelica archangelica from Iceland to make sure you are using the clinically studied herbal medicine

“Alzheimer’s Disease Neuroimaging Initiative. Association between anticholinergic medication use and cognition, brain metabolism, and brain atrophy in cognitively normal older adults” by S.L. Risacher et al. JAMA Neurol, 6/1/16

“Cumulative use of strong anticholinergics and incident dementia: a prospective cohort study” by S.L. Gray et al., JAMA Intern Med, 3/15

“A parallel, randomized, double-blind, placebo-controlled study to investigate the effect of SagaPro on nocturia in men” by S. Sigurdsson et al., Scand J Urol, 2/13

Contributor

Cheryl Myers

Cheryl Myers, RN, is an integrative health nurse, author, and expert on natural medicine. She is a nationally recognized speaker who has been interviewed by the New York Times, Wall Street Journal and Prevention magazine. Her articles have been published in Aesthetic Surgery Journal and Nutrition in Complementary Care, and her research on botanicals has been presented at the American College of Obstetrics and Gynecology and the North American Menopause Society. Follow Cheryl on Facebook! 

Nutrition for Men's Health

By Maria Noël Groves, RH (AHG)

A man’s body requires unique support for the prostate and reproductive system as well as overall cardiovascular, energy, and anticancer support.

Alongside a plant-rich diet, exercise, healthy lifestyle habits, and regular medical screenings, consider these remedies for men at any age.

Basic Nutritional Support for Men

Vitamin Deficiencies

Though obtaining nutrients from your diet provides the best support, consider a daily men’s multivitamin/mineral, which will help cover your bases and usually provides supportive men’s health remedies like lycopene and saw palmetto.

  • Most Americans are deficient in vitamin D, vitamin E, and magnesium.
  • The diets of nine out of 10 Americans don’t provide the recommended levels of potassium and calcium.
  • Studies suggest that adequate levels of vitamin D, vitamin E, and lycopene are associated with a modest reduction in prostate cancer risk and biomarkers.

Supplements

Many of these supplements can be found in combination men’s health formulas.

  • Lycopene

    A diet rich in the red carotenoid pigment lycopene is associated with a reduced risk of lethal prostate cancer and reduced cancer growth via angiogenesis. As with many prostate-supportive supplements, it seems to work well in combination formulas.

    It is found in:

    • cooked tomatoes
    • goji berry
    • guava
    • sea buckthorn berry
    • watermelon

  • Ashwagandha (Withania somnifera)

    In India, the root of this nightshade-family plant is long-believed to give men the strength and virility of a stallion when taken regularly. Studies support its ability to boost testosterone, sperm quantity and motility, muscle mass and strength, and overall vitality while reducing the impact of stress.

  • Saw Palmetto (Serenoa repens)

    Benign prostatic hyperplasia (BPH) prevalence rises after age 40 due to hormonal shifts of testosterone into a less helpful form called dihydrotestosterone (DHT), affecting 70 percent of American men age 60–69 and 80 percent of those over age 70. Symptoms include difficult, frequent, and painful urination.

    Saw palmetto berry seems to reduce inflammation and the conversion of testosterone into DHT, and is well researched for BHP and lower urinary symptoms with promising though mixed results.

    Saw palmetto works better in combination with other herbs and nutrients—selenium, lyocopene, nettle root, pumpkin seed oil—than as a solo approach. In a recent study, the combination of saw palmetto, lycopene, and selenium was as effective as conventional BPH medication.

    Look for it in standardized softgel pills.

  • Pumpkin Seeds & Oil (Cucurbita spp.)

    Eating pumpkin or squash seeds (also called pepitas) offers the benefits of both the seed oil and their zinc content. Pumpkin seed oil supports prostate and bladder tone while zinc supports sperm production and overall prostate health.

    Consider eating a handful of raw pumpkin seeds daily, using pumpkin seed oil in dressings, or looking for it in men’s health supplement formulas.

  • Other Supplements

    Additional useful supplements for men include:

    • pomegranate
    • hawthorn
    • turmeric
    • ginger
    • tribulus
    • rosemary
    • organic Asian ginseng

“Are you nutrient deficient?” www.AHealthierMichigan.org, 5/16/14   

“Association between selenium and lycopene supplementation and incidence of prostate cancer... ” by G. Morgia et al., Phytomedicine, 10/15/15   

 “Benign prostatic hyperplasia and male lower urinary tract symptoms: Epidemiology and risk factors” by J.K. Parsons, Curr Bladder Dysfunct Repp, 12/10   

 “Dietary lycopene, angiogenesis, and prostate cancer...” by K. Zu et al., J Natl Cancer Inst, 2/14   

“Effects of an aqueous extract of Withania somnifera on strength training adaptations and recovery...” by T.N. Ziegenfuss et al., Nutrients, 11/18   

 “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial” by S. Wankhede et al., J Int Soc Sports Nutr, 2015   

 “A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males” by A.L. Lopresti et al., Am J Mens Health, 3–4/19   

 “Serenoa repens + selenium + lycopene vs tadalafil 5 mg for the treatment of lower urinary tract symptoms secondary to benign prostatic obstruction... ” by G. Morgia et al., BJU Int, 8/18   

“Serenoa repens, selenium and lycopene to manage lower urinary tract symptoms suggestive for benign prostatic hyperplasia” by A. Russo et al., Expert Opin Drug Saf, 12/16   

 “Withania somnifera (Indian ginseng) in male infertility: An evidence-based systematic review and meta-analysis” by S. Durg et al., Phytomedicine, 11/15/18

Contributor

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Men: Get Your Groom on with Natural Products!

By Albert McKeon
Man grooming his hair in front of a mirror.

Many men hardly think twice about grooming. It’s a routine that needs to be done, nothing more, nothing less.

These preoccupied men brush their teeth, use any soap available, slap on some deodorant, and, if bearded, shave with the same shaving cream and razor they’ve probably been using for years.

But by not paying mind to the tools of grooming, they also probably fail to think about the provenance of these go-to products. Their choice of shaving cream, soap, and toothpaste might work well and are easy to spot on store shelves, but these products might not be sound for the environment, not to mention humans.

Natural Grooming Product Ingredients

If men want to remain healthy, it’s never too late to consider using natural grooming products. The product names might seem unfamiliar and the names of the underlying ingredients might not match their rugged sensibilities, but the polysyllabic names of chemicals that compose mass-marketed grooming products don’t exactly instill comfort.

Natural grooming products include a wide array of organic ingredients: vitamin E, tea tree oil, sunflower oil, chamomile, jojoba oil, and aloe vera, among others. If that list doesn’t engender a connection to nature and improved health, what will?

For many people, buying goods that come directly from the Earth stimulates a sense of good environmental stewardship and advances good health practices. Tree tea oil, for example, is believed to diminish the sources of acne, athlete’s foot, and dandruff, and treats lice.

Safely Sourced Ingredients & Body Care Products

Companies that make safely sourced grooming products also try to ensure these items simply work. What good is a natural shampoo if it doesn’t thoroughly clean a head of hair? Mass-produced shampoos and conditioners include silicones that might seem to dig deep and create smooth hair, but that presumption is a bit... hairy. Silicones can stick to strands of hair and block out vital nutrients.

Natural Products & Effectiveness

The perception of effectiveness is the reason many natural grooming companies are trying their hardest to move past the stigma of natural products seeming too hippie. As GQ observed, a wide array of natural products aim to work more effectively than a dash of patchouli but still adhere to the principles of sound sourcing.

A charcoal- and peppermint-based face wash is worth trying just to say it was tried. Similarly, what man wouldn’t want to brag that he used skincare extracted from Alpine caribou moss, an antioxidant-based plant from Finland?

While the market for natural female grooming products is substantially larger than the market for male products, men still have a bevy of natural products to choose from. It may indeed be time for men to start paying attention to what they put on their bodies.

“5 reasons to try using tea tree oil daily” by Isadora Baum, www.MensHealth.com, 10/18/18   

“9 men’s grooming and skincare companies that make natural, non-toxic products we actually like using” by Amir Ismael, www.BusinessInsider.com, 10/2/18   

"You smell like a hippie’ is a compliment now" by The Editors of GQ, www.GQ.com, 6/5/18

Contributor

Albert McKeon

Albert McKeon covers health, business, politics, technology and entertainment as a freelance writer. He previously worked as a newspaper reporter for 16 years on the staffs of The Telegraph (N.H.) and Boston Herald, winning the New England Press Association’s Journalist of the Year award and other honors. He now writes for magazines and news outlets, and creates content for organizations such as Massachusetts General Hospital and Boston College.

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Diet Tips for Men

By C. Leigh Broadhurst, PhD
A hungry man with a healthy plate

Science is showing that a “beer belly” isn’t a superficial problem. It’s a major health risk. Centrally placed body fat is unhealthier than body fat that’s evenly distributed or located mainly on the hips and thighs. It greatly increases the risk for cardiovascular disease, Type 2 diabetes, asthma, and arthritis.

Alcohol & Weight

Ethanol is toxic and has no means of storage in the body, so it cannot be turned into fat. However, beer and other alcoholic beverages do have a direct effect on belly bulge. The body converts alcohol to acetate, which is burned for energy before carbohydrates, protein, and fats.

Dietary fat or body fat stores are barely used if acetate is available. As long as you’re drinking, you’ll store fat from the foods you eat, and you won’t burn the fat you already wear.

And we all know alcohol stimulates appetites and lessens inhibitions concerning food choices and portion sizes. A diet with regular alcohol consumption and around 30 percent of calories from fat will retain belly fat indefinitely.

An Ideal Diet

Calories matter! Eat too much of anything, and your extra pounds are going nowhere. But no matter what you’ve been told, humans hardly ever turn carbohydrates into fat. We don’t need to—our efficient bodies store 98 percent of excess dietary fat.

Basing your diet on lean protein and fruits and vegetables and cutting out fried and “junk” foods is the only swift dietary cure for central obesity.

Maintain a moderate fat intake, though, with high-quality omega-3 fats topping your list. Eat fish and seafood, take fish oil, and switch to oils rich in alpha-linoleic acid (flax, hemp, walnut) for salad dressings.

Contributor

C. Leigh Broadhurst, PhD

C. Leigh Broadhurst, PhD, has published research on many scientific subjects, including diabetes, polyunsaturated fats and brain development, trace element biochemistry in plants and animals, and medicinal plants. Dr. Broadhurst is also a lecturer and health author whose books include Bee Products for Better Health, Natural Relief from Asthma, Diabetes: Prevention and Cure, and The Evolutionary Diet.

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10 Supplements for Men

By Isaac Eliaz, MD, LAc

Most men (and women) need a nutritional boost beyond healthy diet alone. High-quality supplements supply extra vitamins, minerals, antioxidants, and other compounds to support health and vitality.

Recommended Supplements for Men

  • Omega-3 Fatty Acids

    The body doesn’t manufacture omega-3 fats, so we have to get them through diet or supplements. Omega 3s lower triglycerides, benefiting heart health, and may also help fight prostate cancer.

  • Vitamin D

    Supports calcium balance to prevent arthritis and osteoporosis. It also reduces blood pressure, boosts immunity, and strengthens muscles and bones. Testing your levels is important.

  • L-Carnitine

    In addition to burning fat, L-carnitine supports heart health and immunity. It may also increase sperm count.

  • Quercetin

    An antioxidant bioflavonoid that protects DNA and helps fight prostate cancer.

  • Magnesium

    Benefits cardiovascular and musculoskeletal health, regulates blood sugar, and detoxifies the body.

  • Resveratrol

    A powerful antioxidant, resveratrol protects against age-associated diseases such as prostate cancer, Type 2 diabetes, and Alzheimer’s.

  • Modified Citrus Pectin (MCP)

    A specific type of citrus pectin, MCP controls galectin-3, a protein associated with inflammation, heart disease, and cancer. Clinical studies also show that MCP fights prostate cancer and safely removes heavy metals from the body.

  • Maitake Mushrooms

    High in beta glucans, vitamin D, and other compounds, maitake mushrooms support immunity, energy, digestion, and healthy blood sugar. Can help prevent cardiovascular disease.

  • Green Tea

    Compounds in green tea boost immunity, fight prostate cancer, and help protect cardiovascular health.

  • Garlic Extract

    Garlic benefits the heart, fights infection, and supports the immune system. May also control blood pressure.

Contributor

Isaac Eliaz, MD, LAc

Isaac Eliaz, MD, LAc, is medical director of the integrative health center Amitabha Medical Clinic in California.

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Take Care of Your Prostate

...Without Harming Your Brain!

By Cheryl Myers
a nervous man listening to his doctor

File ID 186175160 | © Noipornpan | Dreamstime.com

We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Cheryl Myers with any questions about this content.

Men and women have more in common health wise than you might think.

  • Most of our organs are the same, though they may be shaped a little differently.
  • Men and women both have thyroids and adrenal glands and livers and elbows.
  • We all need essential vitamins, minerals, and fatty acids for optimal health.

Therefore, to talk about men’s health is 90 percent talking about human health.

The biggest point where men and women diverge is with sex hormones and organs. For example, men have a prostate gland and women do not have a prostate (though they have a Skene’s gland, which is a little similar).

The prostate creates and helps expel the fluid that carries sperm to ejaculation. The prostate surrounds the urethra just below the bladder. That means that increases in prostate size can interfere with urine flow and bladder activity.

Common Prostate Issues

The most common problem with the prostate is called benign prostatic hyperplasia (or hypertrophy) usually referred to as BPH.

Nearly all men experience prostate enlargement as they age, and this can cause problems with bladder function, including urgency, incomplete bladder emptying, and nocturia—getting up frequently at night to urinate.

Therefore, when men complain about prostate problems, what they often mean is they are experiencing a bladder dysfunction.

Because of differences in health, lifestyle, and genetics, some men may experience these problems in their early forties, while others may not have these issues until their late fifties or older.

How to Delay Prostate Problems

There are some activities that can help slow or delay prostate problems.

  • Improved Diet

    Eating a diet rich in clean fruits, vegetables, and protein sources, with fewer carbohydrates, especially sugar, can help keep the prostate healthy.

    Maintaining a healthy weight is preventive.

  • Avoiding Xenoestrogens

    Another consideration is to avoid exposure to toxins called xenoestrogens, which can accelerate prostate enlargement and potentially, prostate cancer.

    The best known example of this toxin is BPA, or bisphenol-A, a plasticizer found in water bottles, can liners for acidic foods, and some food storage containers. If you use plastic, make sure it is BPA-free.

  • Angelica Extract

    There are very effective herbal interventions for prostate-related bladder issues.

    A clinically studied herb that provides significant benefits is called Angelica archangelica, also known as Icelandic Angelica. The angelica leaf extract shows remarkable potential for patients suffering from urinary urgency.

    In an eight-week, randomized, double-blind, placebo-controlled study, men suffering from nocturia used an extract of Angelica archangelica or were given a placebo.

    Individuals in the angelica group saw up to a 50 percent reduction in waking up at night to urinate. It also nearly tripled the time that men slept before first having to wake for urination.

    The most significant results were in men with the lowest bladder capacity, meaning their bladders could not hold very much urine at a time.

    Not only did Icelandic angelica increase the bladder’s strength and ability to hold more urine, it also helped them get a better night’s sleep. Getting a good night’s sleep is not just about feeling refreshed upon awakening.

    Poor, interrupted sleep is linked to weight gain, mood disorders, blood sugar instability, slow wound healing, accelerated aging, and musculoskeletal pain.

  • Pharmaceuticals

    The pharmaceutical approach to bladder problems like urinary frequency or urgency is to prescribe anticholinergic drugs like Detrol, Ditropan, Vesicare or others.

    However, anticholinergic drugs can cause cognitive impairment after only two months of use. Anticholinergic drugs deplete choline, which is needed to make the crucially important neurotransmitter, acetylcholine. Acetylcholine is greatly depleted in Alzheimer’s disease.

    What can be even more problematic is if a person is using a bladder drug, and then also takes an over-the-counter drug like Benadryl (diphenhydramine, also an anticholinergic) for allergies, or Advil PM, Tylenol PM, or other analgesic combinations containing diphenhydramine for sleep, the potential for dementia is magnified even more.

    Unfortunately, the list of drugs with anticholinergic activity is very long and also contains certain drugs used for diarrhea, intestinal issues, anxiety, depression, dizziness, and other health problems, so the chances of using two or more drugs that diminish choline simultaneously is quite common.

    If you are concerned about a medication you are currently using and whether or not it depletes choline, ask your pharmacist.

    Therefore, given these considerations, it becomes even more important to find safe and effective interventions for prostate-driven bladder problems that can diminish comfort and quality of life.

“Alzheimer’s Disease Neuroimaging Initiative. Association Between Anticholinergic Medication Use and Cognition, Brain Metabolism, and Brain Atrophy in Cognitively Normal Older Adults” by S.L. Risacher et al., JAMA Neurol, 6/1/16

“Cumulative Use of Strong Anticholinergics and Incident Dementia: A Prospective Cohort Study” by S.L. Gray et al., JAMA Intern Med, 3/15

“Long-term Anticholinergic Use and the Aging Brain” by X. Cai et al., Alzheimers Dement, 11/22/12

“A Parallel, Randomized, Double-blind, Placebo-Controlled Study to Investigate the Effect of a Proprietary Angelica archangelica Extract on Nocturia in Men” by S. Sigurdsson et al., Scand J Urol, 2/13

Contributor

Cheryl Myers

Cheryl Myers, RN, is an integrative health nurse, author, and expert on natural medicine. She is a nationally recognized speaker who has been interviewed by the New York Times, Wall Street Journal and Prevention magazine. Her articles have been published in Aesthetic Surgery Journal and Nutrition in Complementary Care, and her research on botanicals has been presented at the American College of Obstetrics and Gynecology and the North American Menopause Society. Follow Cheryl on Facebook! 

How to Fix Frizzy Summer Hair

By Lisa Petty, PhD
Frizzy Hair in the Summer

Anti-Frizz Ideas 

  • Be gentle with your towel, and gently squeeze out excess water rather than rubbing hair. 
  • Use a wide-toothed comb on wet hair. Start combing hair from the tips rather than from the scalp; gradually move upward toward scalp. 
  • Wash hair in warm (never hot) water and rinse with cool water. 
  • Wear a bathing cap in chlorinated water. 
  • Invest in a silk scarf or a wide-brimmed sun hat to protect hair from the sun. 
  • Sleep on silk pillowcases rather than fabrics that absorb oils from hair. 

Hair often becomes frizzy when it’s dehydrated and damaged—even hair that puffs up in the humid weather! Follow these tips to avoid getting frazzled by frizz. 

Coconut Oil and Your Hair 

When you have a few extra minutes before your shower for some hair pampering, scoop out a few teaspoons of coco-nut oil depending on your hair length and warm it in your hands. Olive oil also works well. 

Apply directly to dry hair. Put on a plastic shower cap and then wrap your head in a towel for about 15 to 20 minutes to allow oil to penetrate the hair shaft. Shampoo and condition hair as normal. 

Shampoo for Dry Hair 

Avoid products containing alcohol as this can dehydrate hair. Use gentle shampoos that contain ingredients like lavender or rosemary. Resist the temptation to shampoo daily! If you awaken with bed head, opt for a rinse or a spritz rather than a shampoo whenever possible. 

Rinse for Frizzy Hair 

Prepare a rinse made with equal parts apple cider vinegar and water. After shampooing, rinse hair with apple cider mixture. Either leave in hair for a few minutes or rinse immediately depending on your schedule. Condition as usual. If your hair is blond, you can rinse with cooled chamomile tea. 

Anti-Frizz Conditioner 

Look for a nourishing conditioner containing essential oil of sandalwood, geranium, neroli, or rose. Rinse with cool water. 

How to Style Frizzy Hair 

Apply a small amount of coconut oil to hands or to a wide-toothed comb and gently apply to hair. You can also apply castor oil sparingly to hair. Avoid over-oiling so hair doesn’t become greasy. To minimize damage, allow hair to dry naturally. 

Contributor

Lisa Petty, PhD

Lisa Petty, PhD, is a midlife mentor and well-being strategist who helps women release the pressure to be everything to everyone so they can take care of their own well-being—without guilt. Dr. Petty helps women move through midlife uncertainty to emerge re-energized, with a redefined sense of who they are and what they want.

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Tips For Mental Wellness and Self-Care

By Pamela Bump

Stress and anxiety can be common culprits behind insomnia, increased heart rate, and overeating. But mental health issues can also hinder some of the body’s vital physiological processes, including digestion and hormone level management.

Following a few of these simple strategies could ease your mind and benefit overall health.

How to Find Balance

  • Reach for Social Connections, Not Social Media

    Social connections with loved ones or colleagues can help avoid feelings of stress and loneliness. But beware of making your main connections on social media. Social media might provide temporary entertainment, but studies show that it can take a large toll on the mind.

    In a 2017 survey of Britons aged 14 to 24 suggests that more social media time on platforms like Facebook, Twitter (now X), and Instagram could result in feelings of anxiety and depression. They also reported struggling with issues like poor sleep, body image, fear of missing out (a.k.a FOMO), and bullying.

  • Limit Screen Time

    Spending too much time in front of a computer or phone screen, especially at night, can fatigue your eyes and make it hard for the brain to relax. When lying in the dark, experts say that blue light associated with phone and laptop screens can keep the brain awake and alert. This may make it hard to sleep or put your late-night thoughts into overdrive.

    TIP: Some IPhone or computer apps, like the Screen Time app, built in to IPhone’s with IOS 12 or higher. Before you tune out for the day, checking an app like this can give you a real idea on how much time you’re spending in front of a given screen—and what you’re spending it on. Some of these apps also allow you to limit the use of apps you spend too much time on. This has been popular for parents of children with smartphones, but adults can place limits on themselves too.

  • Jog or Run

    A 2019 JAMA Psychiatry study found that participants who regularly exercised presented less risk of developing major symptoms depression than those who did not. Yoga, one popular workout style which combines physical activity with meditation strategies, is also often used by people looking for a spiritual and physical balance.

  • Accept Hugs

    Studies show that regular hugs are linked to lower blood pressure and heart rates in post-menopausal women. In 2018, researchers suggested that hugging a loved one or partner shortly after an argument can help both parties ease negative moods caused by the conflict.

  • Mindfulness and Meditation

    While meditation, used around the world for centuries, has been seen to reduce blood pressure and strengthen the mind, its sub-strategy, mindfulness, has also been gaining steam in the world of Western medicine. In a 2013 study, mindfulness activities were seen to have reduced stress levels in participants with post-traumatic stress disorder.

  • Embrace Your Hobbies

    Hobbies can be a way of expressing yourself while letting off steam. While some enjoy spending time working out, others might get a natural mood boost from something more artistic, like coloring.

  • Try Vitamins and Supplements

    Research has shown that some supplements and herbs can naturally boost your mood. This list includes vitamins B, C, and D; magnesium; and curcumin.

  • Get a Good Night’s Sleep

    While getting eight hours—or more—of sleep each night is recommended by most doctors, it’s also necessary for your brain. When you enter REM (rapid eye movement) sleep, your brain replenishes neurotransmitters that help you retain information and manage your mood.

    Sleep rituals can be a helpful way to get you in the habit of winding down after a certain hour. For example, if stress from your job gets in the way of sleep, set a hard-stop time on any at-home work.

  • Don’t Be Afraid of Your Doctor

    Sometimes, you may need more than a friend or a vitamin to get on the right track. Your doctor might be able to help you come up with a mental health strategy that’s personalized to you.

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Young Health Movement: #StatusOfMind (2.23 MB) 2.23 MB
Contributor

Pamela Bump

Pamela is the Audience Growth Manager for the HubSpot Blog and holds an M.S. in Media Ventures from Boston University. Before HubSpot, she was Taste for Life’s first Web Editor & Social Media Expert and Harvard Business Review’s first Growth Editor.  In her roles, she’s managed content strategy, social media, and audience growth tactics.

Although her career is focused on digital marketing and editorial innovation, she continues to write for TFL to quench her thirst for food blogging and health journalism.

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Summer Season Fruits and Vegetables

By The Taste for Life Staff
Rhubarb and Strawberries

Months ago, we gave you ideas for fruits and vegetables in-season during winter. We're back with recipes that use product in-season during the summer!

Summer is a great time to shop both organic and local for seasonal fruits and veggies, especially at your local farmers' market. Stock up, and then get cooking!

Fruits

Vegetables

Contributor

The Taste for Life Staff

The Taste for Life staff come from a wide variety of backgrounds and specialties. We believe learning is a life-long process, and love to share the knowledge we gain.

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Healthy Snacks for The Big Game

By Rachel Berman, RD, CDN

Besides watching the game and enjoying the commercials, snacking is a huge part of Super Bowl parties. In fact, Americans consume more calories during the Super Bowl than nearly any other day during the year—second only to Thanksgiving!

We all know the major culprits, says Rachel Berman, a registered dietitian, nutritionist, and published author.

One serving of nachos can add up to more than 550 calories and 30 grams of fat, while a serving of chicken wings packs in 440 calories and 26 grams of fat.

Healthy Game-Day Guidelines

Instead of mindlessly eating your way through the Big Game, try the following tips:

  • Save on Saturated Fat

    • Use Substitutes

      Add more beans instead of meat to a chili recipe, look for reduced-fat cheese for nachos, and swap Greek yogurt for sour cream when making dips and spreads.

    • Swap Wings for Tenders

      Make a healthier version of chicken wings by baking chicken tenders that are lightly seasoned with your favorite spices—and serve reduced-fat blue cheese.

  • Save on Refined Carbohydrates

    • Make a Vegetable Platter

      Serve a big crudités platter with interesting veggies like artichoke hearts, radishes, mushrooms, grilled asparagus, and jicama, and pair with hummus or salsa.

    • Bake Pita Chips

      Make a healthier version of chips by slicing whole-wheat pitas into wedges and then lightly toasting these in the oven.

  • Save Excess Calories

    • Watch the Alcohol

      Beer, even light beer, can pack on the calories. It also can lead to mindless munching. Keep track of how much you drink and steer clear of any specialty cocktails prepared with juice or soda.

    • Avoid Grazing

      When it’s time for kick-off, relax and enjoy the celebration—but keep an eye on portion size and make a plate of food when hungry instead of grazing throughout the day.

Chili Recipes

Filling and easy-to-share, a good chili is as much a tradition as football itself.

Chips and Dips

These tried-and-true party staples belong in every spread.

Guacamole

This dip deserves its own category, and we stand by that decision.

Melty Goodness

No "food coma" is complete without a hearty dose of cheese.

Recipes for Wings

There's no better way to please a crowd than a hot plate of wings.

Finger Foods

Easy to eat, and easier to love, these snacks will keep a crowd around your table.

Savory Sandwiches

Feed your guests something a little more substantial, without turning things into a hassle.

Contributor

Rachel Berman, RD, CDN

Rachel Berman is an award-winning digital health executive, registered dietitian, and published author. She is currently the head of Family and Wellness brands at Dotdash Meredith (formerly About.com) and oversees strategy for sites such as Verywell Health, Verywell Mind, and Verywell Fit.

Rachel received her Bachelor of Nutritional Sciences degree at Cornell University and completed her dietetic internship at Northwell Health in New York. She resides in Long Island, NY.

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