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10 supplements to keep your brain sharp

by Lori Carrell

Your brain has a big job.  It is the control center for your entire body and hard at work 24-7, in charge of everything from your thoughts to your breathing to your heart rate and sleep.   All of this hard work means your brain is hungry for nutrition. It needs plenty of fuel and certain vitamins, minerals, and antioxidants to stay healthy, focused and sharp.  If you’d like to keep your brain in peak working condition, these nutrients may help.

  1. Omega-3 Fatty Acids: Omega-3 fatty acids are at the top of the list when it comes to staying on top of brain health. Fat makes up almost 60% of your brain, half of which are omega-3’s.  Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory.   Research shows Omega-3s may slow age-related mental decline and help prevent Alzheimer’s disease.
  2. B Vitamins: The B complex vitamins are crucial for supporting healthy brain function.  They may help prevent dementia and boost the production of neurotransmitters – chemicals that deliver messages between neurons in the brain and body. Without a steady supply of B vitamins, which the body doesn’t store, we are at higher risk for cognitive decline, including memory loss and diseases such as Alzheimer’s.
  3. Magnesium: Magnesium plays a pivotal role in brain health.  A growing body of evidence suggests that maintaining proper levels of magnesium supports brain health and that low magnesium consumption is associated with higher risk of cognitive impairment and dementia.
  4. Vitamin D: Though called the sunshine vitamin, vitamin D is actually a hormone, and is essential for brain health.  It may help you maintain a positive mood by helping brain cells produce mood-regulating neurotransmitters such as dopamine and serotonin.   Deficiency is linked to many conditions including dementia, depression, autism and schizophrenia.

  1. Phosphatidylserine (PS): Phosphatidylserine, a phospholipid, plays a crucial role in cell membrane structure and function. Although it occurs naturally in every cell in the body, it is found in particularly high concentrations in the brain.  Studies suggest supplementing with PS can help protect brain health, lower risk of diseases like Alzheimer’s and Parkinson’s disease, and improve cognitive function by reducing inflammation in the brain.

  1. Turmeric: Turmeric, the spice that gives curry its characteristic yellow color, has been used in India for thousands of years as both a spice and medicinal herb.   Research shows that curcumin may help improve memory, mood, and attention span. Curcumin, the active ingredient in Turmeric, is thought to potentially reduce the risk of Alzheimer’s by fighting inflammation, free radicals, and the protein plaques associated with the disease.
  1. L-Theanine L-theanine is anmino acid found in both green and black teas and also can be taken as a dietary supplement. L-theanine acts on the central nervous system to help reduce symptoms of stress and anxiety and is linked to improvement in mental performance and focus, as well as reduced symptoms of depression and cognitive health.  Probiotics and Prebiotics
  1. Probiotics: The gut has been called a “second brain” because it produces many of the same neurotransmitters as the brain does, like serotonin, dopamine, and gamma-aminobutyric acid, all of which play a key role in regulating mood.  Research is ongoing, but some studies have found that probiotics may help boost mood and cognitive function and lower stress and anxiety.

  1. Lutein: Lutein, a member of the carotenoid family found concentrated in the retina of the eye, (along with another carotenoid, zeaxanthin) is known for its benefits in eye health, however it has been shown to have beneficial effects on brain function and brain structure in older adults. Research indicates that a high dietary intake and high circulating levels of lutein are associated with both better cognitive performanceand enhanced memory.

 

  1. Green tea: Just like black tea, green tea is made from the leaves of the Camellia sinensis plant, however green tea is processed differently.  Research shows it may benefit cognition, mood, and brain function, possibly due to it’s high antioxidant content and compounds like caffeine and L-theanine. A 2020 study also suggested that green tea is linked with a 64% lower chance of cognitive impairment in middle-aged and older adults.

References:

Alam, A. B., Lutsey, P. L., Gottesman, R. F., Tin, A., & Alonso, A. (2020). Low serum magnesium is associated with incident dementia in the Aric-NCS Cohort. Nutrients, 12(10), 3074. https://doi.org/10.3390/nu12103074

Bakre, A. T., Chen, R., Khutan, R., Wei, L., Smith, T., Qin, G., Danat, I. M., Zhou, W., Schofield, P., Clifford, A., Wang, J., Verma, A., Zhang, C., & Ni, J. (2018). Association between fish consumption and risk of dementia: A new study from China and a systematic literature review and meta-analysis. Public Health Nutrition, 21(10), 1921–1932. https://doi.org/10.1017/s136898001800037x

Cannavale CN;Mysonhimer AR;Bailey MA;Cohen NJ;Holscher HD;Khan NA; (n.d.). Consumption of a fermented dairy beverage improves hippocampal-dependent relational memory in a randomized, controlled cross-over trial. Nutritional neuroscience. https://pubmed.ncbi.nlm.nih.gov/35282787/

Hartnett, K. B., Ferguson, B. J., Hecht, P. M., Schuster, L. E., Shenker, J. I., Mehr, D. R., Fritsche, K. L., Belury, M. A., Scharre, D. W., Horwitz, A. J., Kille, B. M., Sutton, B. E., Tatum, P. E., Greenlief, C. M., & Beversdorf, D. Q. (2023). Potential neuroprotective effects of dietary omega-3 fatty acids on stress in alzheimer’s disease. Biomolecules, 13(7), 1096. https://doi.org/10.3390/biom13071096

Hurd, B. (2018, November 29). B is for brain health. Healthy Brains by Cleveland Clinic. https://healthybrains.org/b-brain-health/

Johnson, E. J., Vishwanathan, R., Johnson, M. A., Hausman, D. B., Davey, A., Scott, T. M., Green, R. C., Miller, L. S., Gearing, M., Woodard, J., Nelson, P. T., Chung, H.-Y., Schalch, W., Wittwer, J., & Poon, L. W. (2013). Relationship between serum and brain carotenoids,. Journal of Aging Research, 2013, 1–13. https://doi.org/10.1155/2013/951786

Lau, H., Mat Ludin, A. F., Rajab, N. F., & Shahar, S. (2017a). Identification of neuroprotective factors associated with successful ageing and risk of cognitive impairment among Malaysia older adults. Current Gerontology and Geriatrics Research, 2017, 1–7. https://doi.org/10.1155/2017/4218756

Mancini, E., Beglinger, C., Drewe, J., Zanchi, D., Lang, U. E., & Borgwardt, S. (2017). Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine, 34, 26–37. https://doi.org/10.1016/j.phymed.2017.07.008

PDR for nutritional supplements. (2001). . Medical Economics Co.

Probiotics may help boost mood and cognitive function. Harvard Health. (2019, June 8). https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function

Sarraf, P., Parohan, M., Javanbakht, M. H., Ranji-Burachaloo, S., & Djalali, M. (2019). Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: A systematic review and dose-response meta-analysis of randomized controlled trials. Nutrition Research, 69, 1–8. https://doi.org/10.1016/j.nutres.2019.05.001

Tao, M., Liu, J., & Cervantes, D. (2022). Association between magnesium intake and cognition in US older adults: National Health and Nutrition Examination Survey (NHANES) 2011 to 2014. Alzheimer’s & Dementia: Translational Research & Clinical Interventions, 8(1). https://doi.org/10.1002/trc2.12250

Tsurumaki, N., Zhang, S., Tomata, Y., Abe, S., Sugawara, Y., Matsuyama, S., & Tsuji, I. (2019). Fish consumption and risk of incident dementia in elderly Japanese: The Ohsaki Cohort 2006 Study. British Journal of Nutrition, 122(10), 1182–1191. https://doi.org/10.1017/s0007114519002265

Yagi, A., Nouchi, R., Butler, L., & Kawashima, R. (2021). Lutein has a positive impact on brain health in Healthy Older Adults: A systematic review of Randomized Controlled Trials and Cohort Studies. Nutrients, 13(6), 1746. https://doi.org/10.3390/nu13061746

Zamroziewicz, M. K., Paul, E. J., Zwilling, C. E., Johnson, E. J., Kuchan, M. J., Cohen, N. J., & Barbey, A. K. (2016). Parahippocampal cortex mediates the relationship between lutein and crystallized intelligence in healthy, older adults. Frontiers in Aging Neuroscience, 8.

Zhang, K., Chen, M., Du, Z.-Y., Zheng, X., Li, D.-L., & Zhou, R.-P. (2018a). Use of curcumin in diagnosis, prevention, and treatment of alzheimer’s disease. Neural Regeneration Research, 13(4), 742. https://doi.org/10.4103/1673-5374.230303

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Beauty From the Inside Out

by Lori Carrell

When it comes to beauty, your skin and body are a direct reflection of what you put into it.  While many people think expensive wrinkle creams, botox and even plastic surgery are the answers, there is a more natural approach you can take to anti-aging.  Just like any other organ in your body, your skin requires specific nutrients to stay healthy and youthful.  However, vitamin and mineral deficiencies as well as dehydration and junk foods can have a negative impact on your skin.  Foods rich in vitamins and minerals can help reverse the signs of aging and help improve hair, skin, and nail health.  Here are a list of some of the best beauty-enhancing foods and supplements you can take: 


         

 

  • Omega-3 fatty acids: Found in fatty fish like salmon and walnuts help combat inflammation and may reduce acne and redness in the body and skin

  • Vitamin C:  Vitamin C has an essential role in collagen synthesis.  Collagen is the building block of skin, hair, muscles, and tendons, and it is what keeps our skin looking youthful and smooth.

  • Sweet potatoes:  Rich in the carotenoid beta-carotene, a precursor to vitamin A, which promotes keratin production and is essential for skin and nail health.  The anti-oxidant properties may improve skin inflammation and help protect against free radicals, which can trigger premature aging.


  • Nuts and Seeds: Rich in in the antioxidant Vitamin E, which helps combat oxidative damage and inflammation, and may protect against skin damage and visible signs of aging such as fine lines and sun spots.

  • Avocado: Avocados are rich in healthy fats as well as vitamins C, A, and E which promote healthy skin, nails and hair. 

  • Biotin:  Biotin is a water-soluble B vitamin that contributes to overall skin health, stimulates hair follicles, nourishes the skin, and helps oil glands function properly due to its fatty acid complex. When deficient, individuals may experience skin rashes, brittle nails, thinning hair, and hair loss. 

  • Ellagic Acid:  A potent antioxidant found naturally in foods such as pomegranates, apples, grapes and strawberries.  Research suggests ellagic acid may protect against skin wrinkling by preventing collagen degradation and inflammation caused by too much sun exposure. 

  • Eggs: Eggs are a rich source of protein, which is essential for maintaining healthy skin, including collagen and elastin production, which provide skin firmness and elasticity. 

  • Dark Green Leafy Vegetables: Dark green leafy vegetables such as spinach and kale are rich vitamins and minerals such as vitamin A, vitamin C, vitamin K, folate, calcium, iron and magnesium which all play a role in skin function and health. 

 

In addition to what you put in your body, what you don’t put in may be just as important.  Ultra-processed, fried foods, sugary foods and beverages, and alcohol have been linked to issues like hair loss, skin aging, and skin dehydration.  When it comes to beauty, it turns out that what you put into your body may be much more important than what you put on it. 

 

 

References:

References:

Bae, J., Choi, J., Kang, S., Lee, Y., Park, J., & Kang, Y. (2010). Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV‐B irradiation. Experimental Dermatology, 19(8). https://doi.org/10.1111/j.1600-0625.2009.01044.x

Cleveland Clinic. (2024, May 13). Biotin benefits: What the experts have to say. https://health.clevelandclinic.org/benefits-of-biotin

Essential fatty acids and skin health. Linus Pauling Institute. (2024, January 2). https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids

Jones, T. (2023, February 14). The 12 best foods for healthy skin. Healthline. https://www.healthline.com/nutrition/12-foods-for-healthy-skin#7.-Broccoli

Pullar, J., Carr, A., & Vissers, M. (2017). The roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866

 

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Nutrition and Vitality

by Agnes, BHSN

Vitality encompasses physical, mental, and emotional well-being, reflecting a person’s overall health and dynamism. People with high vitality typically exhibit enthusiasm, vigor, and the capacity to handle stress and challenges effectively. Vitality can be influenced by various factors, including nutrition, exercise, sleep, mental outlook, and overall lifestyle.

Boosting vitality through diet involves consuming nutrient-dense foods that provide energy, support immune function, and enhance overall well-being. Here are some foods known for their vitality-boosting properties:

1. Leafy Greens

Examples: Spinach, kale, Swiss chard

Benefits: Rich in vitamins A, C, K, and folate, as well as iron, magnesium, and calcium. They support energy production and improve overall health [1,2]! Moreover, leafy greens are a fantastic source of dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, aiding in weight management. The recommendation is to aim for at least 2 cups raw or 1 cup cooked of leafy greens per day for adults, as advised by dietary guidelines such as those from the U.S. Department of Agriculture (USDA).

2. Berries

Examples: Blueberries, strawberries, raspberries

Benefits: High in antioxidants, vitamins, and fiber. They combat oxidative stress and support brain and heart health. Berries are also relatively low in calories and sugar compared to many other fruits, making them an excellent choice for maintaining a balanced diet. Incorporating berries into your meals, whether as a topping for yogurt, oatmeal, or salads, or simply enjoyed on their own as a snack, can provide a delicious and nutritious boost to your vitality.

3. Nuts and Seeds

Examples: Almonds, walnuts, chia seeds, flaxseeds

Benefits: Provide healthy fats, protein, fiber, and essential minerals. They support sustained energy and cognitive function. Just be mindful of portion sizes, as nuts and seeds are calorie-dense foods. Enjoy them as a snack, sprinkle them on salads or yogurt, or use them as ingredients in recipes to reap their health benefits and support your overall vitality.

4. Whole Grains

Examples: Quinoa, brown rice, oats

Benefits: Rich in fiber, vitamins, and minerals. They provide lasting energy and support digestive health. Aim to make at least half of your grain intake whole grains, and enjoy them as part of balanced meals and snacks to support your energy levels, overall health, and vitality.

5. Fatty Fish

Examples: Salmon, mackerel, sardines

Benefits: High in omega-3 fatty acids, which are essential for heart and brain health. They also provide high-quality protein. In general, aim for at least 2 servings

of fatty fish weekly. If this is not possible, consider an Omega-3 supplementation to get a hold of those essential fatty acids for your body.

6. Legumes

Examples: Lentils, chickpeas, black beans

Benefits: Excellent sources of plant-based protein, fiber, iron, and B vitamins. They stabilize blood sugar levels and provide sustained energy.

7. Citrus Fruits

Examples: Oranges, grapefruits, lemons

Benefits: High in vitamin C and antioxidants. They boost immune function and improve skin health. The antioxidants in these citrus fruits can help fight inflammation and protect cells from

damage [3,4]. Their refreshing taste can also provide a quick pick-me-up, making them a great snack or addition to meals. Consuming citrus fruits regularly can contribute to increased energy

levels and overall vitality, supporting your body’s natural functions and keeping you feeling vibrant and healthy.

8. Dark Chocolate

Benefits: Contains antioxidants, iron, magnesium, and fiber. In moderation, it can improve mood and energy levels [5,6]. The darker the better! We are looking at a healthy snack with lower sugar content.

9. Avocados

Benefits: Rich in healthy fats, fiber, and various vitamins and minerals. They support heart health and provide sustained energy [7].

10. Green Tea

Benefits: Contains antioxidants and caffeine. It can improve brain function, boost metabolism, and provide a gentle energy boost without the crash associated with coffee [8].

11. Yogurt and Fermented Foods

Examples: Kefir, sauerkraut, kimchi

Benefits: Contains probiotics, which support gut health and enhance nutrient absorption.  Probiotics help maintain a healthy balance of gut bacteria, which is crucial for a robust immune response. They can outcompete pathogenic bacteria, reducing the risk of infections and inflammation. A balanced gut microbiota is associated with improved barrier function and reduced gut permeability, preventing harmful substances from entering the bloodstream and triggering immune responses [10]. Not a fan of fermented foods? A probiotic supplement can help, too!

12. Sweet Potatoes

Benefits: Packed with essential nutrients like vitamin A, vitamin C, potassium, and fiber, they provide sustained energy and support overall well-being. Their natural sweetness makes them a delightful addition to various dishes, from savory soups to sweet pies. Plus, their complex carbohydrates offer a steady release of energy, helping you stay fueled throughout the day. So, incorporating sweet potatoes into your diet can contribute to your vitality and overall health!

 

Summary

The foods discussed above are celebrated for their diverse array of vitamins, minerals, fiber, antioxidants, and other beneficial compounds, which support energy levels, immune function, heart health, cognitive function, and more. By prioritizing these nutrient-dense foods and integrating them into meals and snacks, individuals can enhance their vitality and overall quality of life, promoting a holistic approach to health and well-being.

 

 

About Agnes

Agnes is an accredited nutritionist by SNDA (Singapore Nutrition & Dietetics Association). Prior to Persona, she worked in community settings, providing training and managing events. She loves working with people and is passionate about changing people’s lives through nutrition.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your healthcare provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

References:

References:

  1. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228
  2. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228
  3. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866
  4. Boo YC. Ascorbic Acid (Vitamin C) as a Cosmeceutical to Increase Dermal Collagen for Skin Antiaging Purposes: Emerging Combination Therapies. Antioxidants (Basel). 2022;11(9):1663. Published 2022 Aug 26. doi:10.3390/antiox11091663
  5. Montagna MT, Diella G, Triggiano F, et al. Chocolate, “Food of the Gods”: History, Science, and Human Health. Int J Environ Res Public Health. 2019;16(24):4960. Published 2019 Dec 6. doi:10.3390/ijerph16244960
  6. Tan TYC, Lim XY, Yeo JHH, Lee SWH, Lai NM. The Health Effects of Chocolate and Cocoa: A Systematic Review. Nutrients. 2021;13(9):2909. Published 2021 Aug 24. doi:10.3390/nu13092909
  7. James-Martin G, Brooker PG, Hendrie GA, Stonehouse W. Avocado Consumption and Cardiometabolic Health: A Systematic Review and Meta-Analysis. J Acad Nutr Diet. 2024;124(2):233-248.e4. doi:10.1016/j.jand.2022.12.008
  8. Unno K, Nakamura Y. Green Tea Suppresses Brain Aging. Molecules. 2021;26(16):4897. Published 2021 Aug 12. doi:10.3390/molecules26164897
  9. Wieërs G, Belkhir L, Enaud R, et al. How Probiotics Affect the Microbiota. Front Cell Infect Microbiol. 2020;9:454. Published 2020 Jan 15. doi:10.3389/fcimb.2019.00454

 

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Travel Tips For Food and Fitness: How to not fall off the wagon when on vacation

Beyond the Plate: Lifestyle Tips for Menopause Wellness 

Travel Tips For Food and Fitness: How to not fall off the wagon when on vacation

by Ruby, RPh, BScPharm

So, you’re finally taking your dream vacation. You’ve booked your flight, packed your bags, and you’re ready to hit the road. Before you go, there’s something you need to think about. No, it’s not which tourist attractions to visit or where to find the best beaches (hint: ask the locals, they know where the true gems are!). It’s about how to keep your food and fitness game strong while you’re away from home.

Here are 7 travel tips for food and fitness that will help you stay on track and make the most of your vacation.

1. Be OK to fall off the wagon

This is probably not what you expected to read. Yet, if you’re on vacation you likely want to enjoy being on vacation without feeling food guilt. Eating healthy should be a lifestyle choice, which includes indulgences now and then if you want them. What’s more important is to make a conscious decision to return to your established nutrition routine after a certain amount of time.

 

2. Research Like a Pro

Before you set foot on the plane, do some research on the local food scene at your destination. Look for restaurants that offer healthy options or specialize in local cuisine that’s both delicious and nutritious. And don’t forget to check out any outdoor activities or fitness classes that you can participate in while you’re there. Trust me, a little bit of planning goes a long way when it comes to staying healthy on vacation.

 

3. BYOS (Bring Your Own Snacks)

One of the biggest pitfalls of traveling is succumbing to unhealthy airport snacks or indulging in calorie-laden, expensive hotel minibar treats – $6 for a Snickers bar, are you kidding me? Pack some healthy snacks like nuts, seeds, fruit, or protein bars in your carry-on luggage to keep hunger at bay and avoid making impulsive snack choices.

 

4. Remember the H2O

It’s easy to forget to drink enough water when you’re busy sightseeing, but staying hydrated is crucial for maintaining your energy levels and keeping your cravings in check. Take a reusable water bottle with you. If you’re a frequent traveler or going on a longer trip, consider investing in a travel water bottle with a built-in filter so you can have purified water when you need it.

 

5. Don’t Stop, Can’t Stop Moving

Just because you’re on vacation doesn’t mean you have to throw your fitness routine out the window. Take advantage of not having your car by exploring on foot or renting a bike to see the sights. You can also squeeze in a quick workout in your hotel room using bodyweight exercises or by following along with a workout video on YouTube. Remember, every little bit counts!

 

6. Take a Food Tour

If you’re a travel foodie with FOMO (fear of missing out), consider a food tour. Look for a tour with great reviews and, if possible, check out the reviews for the restaurants where you’ll be stopping. Food tours can be a great way to try small bites of a variety of interesting things. Plus, since food tours are done in a few hours, you can set one day aside as your splurge day, instead of going off-track each day. Many walking and biking food tours are available so that’s another great way to keep moving.

 

7. Practice Portion Control & Mindful Eating

Another key to staying on track while traveling is practicing portion control. Many restaurants serve oversized portions, so consider splitting a dish with your travel companion or asking for a half portion if possible. Eating mindfully goes great with portion control. Savor each bite slowly and immerse yourself in the experience of eating something new and delicious. Also, by eating slowly and listening to your body’s hunger and satiety cues, you tend to avoid overeating.

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10 supplements to keep your brain sharp

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Travel Tips For Food and Fitness: How to not fall off the wagon when on vacation

Beyond the Plate: Lifestyle Tips for Menopause Wellness 

Beyond the Plate: Lifestyle Tips for Menopause Wellness 

by Gina, BSN

Rise and shine with sunshine 

If menopause has been messing with your sleep, kickstart your day with a quick stroll in the daylight outdoors. It’s like hitting the reset button for your body clock, aka your circadian rhythm. Our retinas have special cells that soak in sunlight and signal our brain to dial down melatonin. Plus, Vitamin D boosts calcium and phosphorous absorption, which are important to maintain bone and muscle health. 

Cut down on alcohol

This can make a big difference in how we feel and navigate this stage of life. Aim to stick within the recommended limit of 1 drink per day.

 

Exercise is a game-changer!

Our bones need added support as estrogen levels start to dip.  Incorporating weight-bearing exercises into your routine, such as yoga or strength training, may help. Additionally, hormonal changes during menopause can affect our heart health. Regular cardio exercise like brisk walking or swimming can help maintain healthy blood pressure and cholesterol levels. Let’s keep our hearts happy and healthy with some cardio love!

Young runner woman with heart rate monitor running on beach

 

Mindfullness and meditation

We all know menopause isn’t just about physical changes — it’s also a journey of emotional ups and downs and can be a stressful time, especially with commonly associated symptoms like hot flashes, brain fog and fatigue. Practice mindfulness, meditation or deep breathing to calm the mind and ease physical tension. Aim to meditate daily, even if it’s just for a few minutes. 

 

 

 **Disclaimer**: Every individual is different. We would recommend reaching out to your healthcare provider first before making any changes to your diet or lifestyle. Your healthcare provider can offer personalized guidance and support tailored to your individual circumstances.  

 

About Gina

Born in Jakarta, Gina was always the care-free and playful kid growing up. Which is partly why no one expected her to struggle with an eating disorder in her early teens. After moving to a boarding school in Australia, she overcame her disorder and developed a healthy relationship with food. It was from this experience that she found her passion in Nutrition. At the University of Westminster in London, Gina focused in Human and Clinical Nutrition. Missing her mom’s Indonesian and Indian home-cooked meals, she strived to re-create those beloved recipes and found her love for cooking. After graduating, Gina moved back home and gained some experience in the nutrition and marketing world. Soon after, she started a nutrition consulting service and established her own brand of home-made nut butter. Gina can usually be found sipping on green tea, playing with her dog and watching romantic comedies.

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How to get the most from the Persona wellness app

by Persona Nutrition

Lasting wellness is about so much more than vitamins. It’s about the countless little actions you take every day. Whether it’s adding a few greens to your dinner plate, taking a walk at lunchtime or just putting down your phone before bed, the choices you make throughout your day can have a profound, cumulative effect on your health.  

But building healthy habits can be harder than it sounds, which is why we created the Persona wellness app. Free for our customers, it comes packed with tools and content to help you evolve your daily routine step by step, setting you on course to lasting change. Read on to learn what it can do for you. 

1. Daily lifestyle tips 

Whether you’re just starting your health journey or you’ve been on the path for a while, the wellness app will keep you moving forward with daily lifestyle videos, wellness tips and in-depth articles created by our experts and tailored to your specific health goals. 

You can check in each day to see what’s new or, if you want to take a deep dive into a topic, you can easily browse the whole library. No need to dig through the tangle of information—and misinformation—online. Just open your app and dive in.  

2. Customized meal plans 

When it comes to wellness, it’s hard to overstate the importance of diet. What you eat has a huge impact on your sleep, your mood, your weight and so much more. But changing your eating habits can feel daunting. Who has time to research and plan healthy meals day in and day out—especially when life gets busy? 

With this in mind, we’ve built a meal planning tool right into the app that will do the lifting for you—serving up healthy recipes and weekly shopping lists for cooks of every experience level.  

And the best part? You can tell it your dietary preferences, and it will adapt the plan to your needs. Vegetarian? We got you. Need gluten-free? Not a problem. Just open the filter, choose the things you like (or don’t like!) and start cooking. 

3. Track your progress 

Truly healthy living comes down to consistency, but it can be hard to break old habits. That’s because we tend to go through our daily routines on autopilot, doing the things we always do without thinking, and struggling to add new activities—like taking a daily vitamin program.  

But that doesn’t mean change is impossible. It turns out, one of the most effective ways to change your behavior is through accountability.1 And in the wellness app, there are tools to help you do just that.  

Just set a daily reminder, and when you take your pack, mark it in the app’s goal tracker. You can see your progress over time, find encouragement when you fall behind, and even earn rewards. Before you know it, your new habit will be second nature. 

4. Chat with us live 

With Persona, you’re never alone in your wellness journey. Our customer care team is here to answer questions or help you adjust your program any time you need us. Just open the chat feature in the wellness app and start the conversation. 

5. Update your personal program 

Your personalized vitamin program is designed to evolve with you. If your needs change, or you want to try something new, you can update your daily pack with a click. Just open the app, view your program and make any changes you need. 

Takeaway 

While shifting your day-to-day routine can be hard, you don’t have to do it alone. With personalized content and powerful tools, the Persona wellness app gives you a powerful guide on your wellness journey. And it’s all free with your subscription.  

So download the app if you haven’t already, and start building a new you, one day at a time. 

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

References:

1. Oussedik E, Foy CG, Masicampo EJ, Kammrath LK, Anderson RE, Feldman SR. Accountability: a missing construct in models of adherence behavior and in clinical practice. Patient Prefer Adherence. 2017;11:1285-1294. Published 2017 Jul 25. doi:10.2147/PPA.S135895 

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7 fun ways to boost your energy 

by Gabby, MA, BSN

If sluggish has become your baseline, you’re far from alone. With our late night, early morning, always-on lifestyles, it only makes sense that many of us feel tapped out.  

While coffee, cold brews and other caffeinated drinks might have become your go-to pick-me-ups, there are better—and more entertaining—ways to put a spring in your step (don’t worry, you can keep your coffee, too). 

Here are 7 fun ways to help increase your energy. 

1. Put on a sitcom   

You’ve heard it before: laughter is the best medicine. Well, it turns out that old saying has some real science behind it.  

When you laugh, your body releases endorphins, a brain chemical that improves mood and energy.1 Those feel-good guffaws also increase blood flow and oxygen to your body, helping to reduce physical fatigue. 

So the next time you’re feeling drained after a long day, put on your favorite comedy, relax and enjoy a good laugh. When the credits roll, you may find you’re not so sleepy after all.   

2. Dance like no one’s watching    

Dancing is one of the best ways to fend off fatigue and keep your body buzzing. Music not only puts you in a better mood but moving your body increases your heart rate, breathing and blood pressure, helping you feel more energized and alert.  

And it doesn’t matter if you’re a masterful dancer or have two left feet—just enjoy the music and have fun! 

3. Take a shower with an icy twist  

Ok, so “fun” might be a stretch on this one, but if you’re on TikTok, you’re probably familiar with the recent trend: the cold plunge—content creators, cameras on, hopping into an icy bath. While it might seem like a silly stunt, there’s actually some sound reasoning behind it.  

Cold water stimulates the production of noradrenaline, a hormone that increases alertness and focus, while also easing muscle soreness and inflammation that can exhaust your body. 

Luckily, you don’t have to go to extremes, to reap these benefits. Just cranking the tap over to cold at the end of your morning shower can help you feel a lot more energized and ready to start your day. Brrrrrring it on! 

 4. Go play outside 

It’s no surprise that spending time in nature can do wonders for your energy. Sunlight not only helps your body to make vitamin D, which impacts energy and mood, but it also increases the release of endorphins.2  

What’s more, exposure to natural daylight helps keep your body’s internal clock on schedule, giving you more energy during the day, better sleep at night, and a little more oomph in the mornings. 

Aim to get at least 15 minutes of sunlight each day: take a walk during lunch, go for a hike with a friend or play out in the yard with the kids. You might be surprised at the difference it makes. 

5. Eat a delicious (healthy) snack 

When you’re struggling to stay awake, it’s easy to go for a quick, crunchy treat to refill your tank. The problem is, those grab-and-go snacks are usually ultra-processed and high in sugar, meaning the energy they give you doesn’t last. You’ll likely find yourself going back for more or crashing, making you feel even worse.  

For longer-lasting energy, aim for snacks that include healthy fats, protein and fiber. Unlike that bag of chips or candy bar, these macronutrients work together to help balance your blood sugar levels, increasing and stabilizing your energy longer term.  

And they don’t have to be complicated: A yogurt parfait, a banana with peanut butter or a handful of nuts are all great options.   

6. Jazzercise! (Or something like it)  

Taking part in a group fitness class like spin, barre or kickboxing is a great way to move your body and get your blood flowing and your heart pumping. Working out not only revs up your energy but it can also improve sleep at night, so you feel more refreshed in the morning.  

Not just that, but group activities can help you connect with other people, which also elevates your mood and energy. If you don’t have a favorite yet, don’t be afraid to try a few options before picking the one you enjoy most. 

7. If all else fails, take a power nap  

The midday slump is a feeling many of us know too well. After a big lunch or a bad night, you find yourself nodding off in the early afternoon. And while we know a healthy snack or even a few jumping jacks are always options, the only thing we really want to do is close our eyes. Sometimes, that’s just what we need.  

A short power nap is an effective way to recharge your energy. It can help you feel refreshed, make you more alert and improve focus. The key is timing.  

Sleep too long and you might feel even worse after waking. Seep too late in the day and you might set yourself up for another bad night. So for the best results, take your nap early in the afternoon and keep it to around 20 or 25 minutes. Be sure to set an alarm! 

Read next: 6 foods for lasting energy

About Gabby

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.   

Gabby is just one of the many experts at Persona who are here to accelerate your wellness journey. If you have questions about nutrition or your personalized program, reach out now or book a free appointment with Gabby or another of our amazing nutritionists.  

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016;239(3):243-249. doi:10.1620/tjem.239.243 
  2. Mead MN. Benefits of sunlight: a bright spot for human health [published correction appears in Environ Health Perspect. 2008 May;116(5):A197]. Environ Health Perspect. 2008;116(4):A160-A167. doi:10.1289/ehp.116-a160 
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What to drink—and not to drink—for better sleep

by Gabby, MA, BSN

In a perfect world, sleep would be as easy as flipping off the lights, jumping into bed and closing your eyes. Sadly, that’s not the case for most of us. We need a little help to unwind and drift off to snoozeville.  

While many factors influence your slumber the liquids you sip at night can play a major role. Some drinks can lull you into rest, while others have the opposite effect.  

So, here are four drinks to try for better sleep – and four to avoid. 

4 drinks that help promote sleep 

1. Tart cherry juice 

The latest hack for better sleep: tart cherry juice. It’s a trending favorite among influencers and wellness experts, and for good reason. Pure tart cherry juice is a great source of magnesium—which may help calm and relax muscles—and melatonin, a hormone that plays a role in your sleep-wake cycle. Drinking a glass before bedtime might improve the quality and duration of sleep, according to research.1 

An important caveat: Tart cherry juice is…well, tart – so sugars are often added, and this can interfere with the benefits. Try to find 100% pure tart cherry juice with no added sugars, and combine it with ice or sparkling water to help it go down more easily. 

2. Warm milk 

A favorite for all ages, a glass of warm milk is one of the best things to help you unwind before bedtime. Warm drinks help you to relax and milk contains tryptophan, an amino acid that plays an important role in making serotonin, a brain chemical linked to slumber. Not only do you need serotonin to make melatonin, but it also plays a huge role in how well and how long you sleep.  

So heat up a glass, savor each sip and cue your body it’s snooze time. 

3. Chamomile tea 

Chamomile tea has long been touted for its calming and relaxing effects. It’s a flowering herb from the Asteraceae plant family with mild sedative properties. The tea contains apigenin, a compound that interacts with receptors in your brain that are involved in your sleep-wake cycle. By stimulating these receptors, chamomile tea can promote drowsiness and help you fall asleep faster.2  

Enjoying a cup about an hour before bedtime should help soothe your mind and prepare your body for sleep.  

4. Valerian root tea 

Valerian root is derived from the Valeriana officinalis plant and has been used for sleep and relaxation for centuries. Though more research is needed, experts believe adding valerian root tea to your nightly routine can help with restful shuteye.  

That’s because it contains valerenic acid and other compounds that interact with certain receptors in your brain, including GABA receptors, which are involved in regulating sleep and relaxation. By enhancing the activity of GABA, valerian root tea helps promote feelings of calmness, making it easier to fall asleep.3  

What’s more, it can improve sleep quality by increasing deep sleep—aka slow-wave sleep—so you feel more refreshed in the morning.  

So if quality slumber is a nightly struggle, try brewing valerian root tea as a before-bed drink. 

4 drinks to avoid close to bedtime: 

1. Cut the caffeine early 

It’s no secret that caffeine can keep you awake, but what you might not know is how long that effect can last. Caffeine can have a significant impact on your system for as much as 6 hours after drinking, according to some research.4  

So while we all love our late-afternoon pick-me-up, it might be a good idea to swap your hot brew for a decaf tea – and avoid other caffeinated beverages within 6 hours of bedtime. 

2. Limit alcohol  

While a glass of wine or cold beer might seem appealing after a long day, these nightcaps can sabotage sleep. True, it can induce drowsiness at first, but it also causes fragmented sleep, making you feel less rested when you wake.  

In fact, alcohol can disrupt sleep almost as much as caffeine—even in small amounts. It does this by getting in the way of hormones your body makes during healthy sleep and by triggering symptoms like snoring, sleep apnea and sleep disruption.  

To prevent this issue, keep your alcohol consumption moderate and avoid drinking within 4 hours of bedtime. 

3. Avoid sugary drinks 

This probably isn’t surprising, but sugary drinks like sodas and even some fruit juices can interfere with sleep. The high sugar content can cause spikes in blood sugar levels, leading to restlessness and making it harder to fall asleep.  

Sugar also impacts your sleep cycle. The more sugar you eat or drink before bed, the less time you’ll spend in deep, slow-wave sleep, according to one study.5  If you can, opt for healthier, sugar-free alternatives. 

4. Keep away from citrus drinks 

While citrus juice is often touted as a health drink, having it too close to bedtime can cause discomfort, especially when lying down.  

Citrus fruits are naturally acidic. Drinking their juice right before bed can trigger acid reflux or heartburn, which can make it challenging to fall asleep or stay asleep throughout the night.  

To minimize digestive discomfort, avoid drinking citrus and other acidic drinks before bedtime. 

Last words 

While it’s important to pay attention to what you drink, it’s also important to think about how much. Taking in too many fluids before bedtime can lead to frequent nighttime bathroom breaks. This disrupts your sleep and makes it harder to achieve deep, uninterrupted rest.  

To minimize disruption, it’s best to reduce your fluid intake, especially in the hours leading up to bedtime. 

Read next: 5 ways to optimize your bedroom for sleep

About Gabby 

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Gabby is just one of the many experts at Persona who are here to accelerate your wellness journey. If you have questions about nutrition or your personalized program, reach out now or book a free appointment with Gabby or another of our amazing nutritionists.   

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

References:

  1. HowatsonG, Bell PG, TallentJ, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. EurJ Nutr. 2012;51(8):909-916. doi:10.1007/s00394-011-0263-7 
  2. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901. doi:10.3892/mmr.2010.377 
  3. Bent S, PadulaA, Moore D, Patterson M, MehlingW. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012. doi:10.1016/j.amjmed.2006.02.026 
  4. Drake C; RoehrsT; ShambroomJ; Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med 2013;9(11):1195-1200. 
  5. St-Onge MP, Roberts A, Shechter A, Choudhury AR. Fiber and saturated fat are associated with sleep arousals and slow wave sleep. Journal of Clinical Sleep Medicine. 2016;12(01):19-24. 
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Sleep 101: The A to Zzzz of great sleep

by Gabby, MA, BSN

Whether it’s studying for midterms, working on a new project or exercising at the gym – we put our mind and bodies through a lot. And while sleep often takes the backseat to the demands of our busy schedules, the importance of getting enough can’t be overstated.  

So, let’s explore what happens during those unconscious hours, why it’s so important and what you can do to get more restful slumber. 

How does sleep work? 

Sleep isn’t a uniform state; it’s a dynamic process with 4 different stages, each of which serves a distinct purpose. By going through the full cycle, you’re more likely to wake up feeling refreshed and energized. 

  • Stage 1: NREM-1 (Non-Rapid Eye Movement) is when brain activity slows down and your body shifts from wakefulness to sleep mode. You’re in this stage for only about 5% of your total sleep time. 
  • Stage 2: NREM-2 is a deeper stage of sleep; brain activity slows even more—and your body temperature and heart rate drop too. This occupies roughly 50% of your total slumber and is essential for creating memories and processing information learned during the day. 
  • Stage 3: NREM-3, aka slow-wave sleep, is your deepest and most restorative stage of sleep. This period is vital for immunity, hormone regulation, and tissue, cell and muscle repair. You’ll spend about 20% of zZz’s in this state.  
  • Stage 4: REM (Rapid Eye Movement) is when you’ll experience increased brain activity and vivid dreaming. It’s key for emotional processing, memory, learning, creativity and even problem-solving skills. You enter REM about 90 minutes after dozing off and then again throughout the night in cycles.   

Why is sleep important? 

Your four-stage sleep process is fundamental to your wellbeing, impacting your physical, mental and emotional health. It’s a vital function that allows your body and mind to rest, restore and regenerate.  

When you’re sleeping, your body repairs tissues, consolidates memories and releases essential hormones, processes that have a big effect on your brain health, immunity, mood, memory and stress management.  

So what happens when you don’t reach the recommended 7 hours?1 A bad night every now and then will just slow you down the next day, but shorting your sleep regularly can lead to a slew of harmful effects: increased risk of chronic illnesses, impaired cognitive function, weakened immune system, mood disturbances, weight gain and a reduction in overall well-being. 

6 tips for better sleep 

If you have trouble sleeping, you know how agonizing it can be: You lie in bed, but sleep doesn’t come. Or you snatch a few hours only to wake feeling drained. Thankfully, there are things you can do. To help with a better night’s rest, here are 6 tips: 

1. Stick to a consistent sleep schedule  

Build a regular sleep routine by going to bed and waking up around the same time every day, even on weekends. This helps regulate your body’s internal clock and can lead to more consistent and restful sleep.  

2. Have a wind-down routine 

A relaxing bedtime routine signals to your body that it’s time to wind down and prepare for bed. Whether it’s reading a book, taking a warm bath or listening to music, build a habit to calm your mind. 

3. Create a sleep-friendly room 

Transform your bedroom into a cozy sleep sanctuary. Keep the room dark, quiet and cool. Use soft, breathable bedding and if your mattress is uncomfortable, invest in one that fits your comfort level (trust me, it’s worth it!).  

And, if you live in a noisy area, try using earplugs, an eye mask or a white noise machine to block out any disruptive noises or lights. 

4. Put away your screens 

While it’s tempting to scroll your phone in bed, the blue light it emits can interfere with your sleep-wake cycle. Try to disconnect from your phone and other electronics at least an hour before bed or use blue light filters to minimize their impact. 

5. Get moving  

Moving your body can positively affect sleep patterns and increase the duration of deep sleep. Exercise not only helps tire your body physically, making it easier to fall asleep, but it also releases endorphins, brain chemicals that naturally lift mood and promote relaxation.  

The caveat: exercising too close to bedtime can have the opposite effect and increase alertness. So it’s best to schedule your workout at least a few hours before bedtime to allow your body to wind down. 

6. Manage stress 

Stress may be one of the biggest culprits for poor sleep. It often causes your mind to race, making it hard to fall asleep and disrupting sleep stages when you do. To ease stress, find ways to soothe your mind through meditation, journaling, sipping hot tea or another relaxing activity. 

Read next: 5 ways to optimize your bedroom for better sleep

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Gabby is just one of the many experts at Persona who are here to accelerate your wellness journey. If you have questions about nutrition or your personalized program, reach out now or book a free appointment with Gabby or another of our amazing nutritionists.   

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

References:

  1. The state of sleep health in america in 2023 – sleephealth. 
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How does light affect your sleep?

by Gabby, MA, BSN

Anyone who has struggled to ignore a pesky streetlight peeking through the curtains – or that battery light across the room that won’t stop flashing – knows that light can affect sleep. But those effects run deeper than many of us realize.  

Light plays a key role in your body’s internal clock, not just at night but throughout the 24-hour cycle. Different kinds of light can affect your body differently at certain times of day. Understanding this relationship—and the actions you can take to manage—can make a big difference to your sleep. 

Blue light during the day 

Sunlight plays a pivotal role in synchronizing your circadian rhythm with the day-night cycle. Exposure to daylight can not only boost your energy in the afternoon, but it can also help set on track to good quality zZz’s at night, according to some research.1  

The reason: Daylight, especially in the morning, cues your body to release cortisol, the hormone that preps your body to wake up and be alert, while suppressing melatonin, your sleep hormone. On the flip side, the absence of light triggers your body to make melatonin and suppress cortisol.  

So if you’re spending most of your day indoors and getting limited natural light, you might be pushing that mechanism out of alignment, making it hard to get to sleep when you need to. To put your body clock back on schedule, try to expose yourself to bright light during the day—either by going outside or, if that’s not possible, investing in a bright artificial light designed for that purpose. 

Warm light at night 

While scrolling through your social feeds or catching up on the latest Netflix hit might feel light a good wind down, this habit might actually be the reason you’re not getting good-quality sleep.  

This is because your phone, computer, TV and other electronics emit short-wavelength, high-energy light at the blue end of the spectrum, effectively mimicking the sun. In the day, these wavelengths can be helpful, as they promote wakefulness, a positive mood, good concentration and performance.  

But prolonged exposure to blue light right before bedtime can have a negative effect, stimulating your system at the wrong time of day and inhibiting the release of melatonin. Together, these effects can make it hard for you to fall asleep and may decrease your overall sleep quality. 

Tips to get more daylight 

  1. Rise and shine with the sun: Aim to wake up and expose yourself to natural light as early as possible. Open your curtains or step outside for some fresh air or a morning walk to kick-start your body’s wakefulness response. 
  1. Get outdoors during the day: Take breaks during the day to spend time outside, especially in the morning and early afternoon. And try activities like walking, exercising or having lunch outdoors to soak up the natural light. 
  1. Optimize your workspace: Position your desk near windows to allow natural light to flood your workspace. 
  1. Embrace nature during weekends: Engage in outdoor activities like hiking, gardening or simply relaxing in the sun for a few hours on your days off. This will not only expose you to more daylight but also help you unwind and even reduce stress. 
  1. Lighten up your home: Try to keep your curtains open during the day to allow sunlight into your living space. If privacy is a concern, consider using sheer curtains that still let some daylight through. 

 Tips to minimize blue light at night 

  1. Limit screen time before bed: Make yourself a digital curfew (at least an hour before bedtime) for your phone and other electronics. Instead, engage in relaxing habits like reading a book, listening to music or meditation. 
  1. Use blue light filters: If you need to use your electronics late in the evening, consider investing in blue light filters or night mode settings that reduce the amount of blue light emitted.  
  1. Wear blue light-blocking glasses: Blue light-blocking glasses or lenses can be worn in the evening to filter out the harmful blue light emitted by screens. These glasses can help maintain the natural release of melatonin and promote better sleep. 
  1. Opt for warm, dim lighting: In the evening, switch to warm, low-intensity lighting in your home. Replace bright, cool-toned bulbs with warmer lights or use dimmer switches to create a relaxed setting that signals your body it’s time to wind down. 
  1. Establish a sleep-friendly bedroom environment: Make sure your bedroom is dark and free from blue light sources. Use blackout curtains, cover LED displays and remove electronic devices. 

Read next: 5 tips to balance cortisol for better sleep

About Gabby 

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Gabby is just one of the many experts at Persona who are here to accelerate your wellness journey. If you have questions about nutrition or your personalized program, reach out now or book a free appointment with Gabby or another of our amazing nutritionists.   

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.        

References:

  1. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl). 2019;23(3):147-156. doi:10.1007/s11818-019-00215-x 
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