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5 foods that boost serotonin

by Laura, BSND

Ever have those days (or weeks) when everything is just…meh? If you’re like me, and you’ve tried Googling your way to a better mood, you probably came across serotonin. 

This is your body’s feel-good hormone. And while there are a lot of factors that affect your serotonin levels—genetics, exercise and sleep, for example—one of the best ways to keep your levels up is through your diet.  

But first: How does serotonin work? 

Serotonin is a chemical messenger that carries signals between nerve cells throughout your body. It plays a key role in regulating mood, sleep, learning, appetite and other physiological processes.1  

What’s interesting is that over 90% of your serotonin is actually made in your gut. And depending on what you eat, you could either help boost or deplete serotonin levels. All this is to say that diet is key, so today we’re going to look at 5 foods that can increase serotonin levels—and potentially help manage your mood. 

1. Eggs

Boiled, scrambled or fried, eggs are both versatile and extremely nutritious. They’re a great source of iron, B-vitamins and essential amino acids, including tryptophan—a precursor to serotonin. Since your body can’t make tryptophan on its own, eating foods high in it can help promote healthy levels of serotonin.  

So whether you enjoy them at breakfast, lunch or dinner, eggs are a great way to keep your sunny side up! 

2. Salmon

A favorite in the culinary world, salmon is a great source of tryptophan, vitamin D and omega-3 fatty acids, which all impact serotonin levels.  

Vitamin D activates an enzyme that converts tryptophan into the feel-good hormone. And omega-3s are believed to influence serotonin receptors and transporters for effective signaling.  

If fresh salmon isn’t an option for you, canned salmon is a great alternative that packs much of the same nutritional punch.  

3. Pineapple

This sweet and juicy tropical fruit contains both tryptophan and bromelain, an enzyme that helps break down protein and promotes a healthy inflammatory response in your stomach lining. This keeps your gut barrier strong and improves the absorption of tryptophan, which can increase serotonin levels.3  

Pineapple is great fresh, frozen or canned. Just be sure to choose a product that doesn’t have added sugar.  

4. Nuts and seeds

Good news: Snacking on nuts can help boost serotonin levels, according to a study.4 These little nutritional rockstars are rich in tryptophan, fiber and healthy fats. But they also offer a unique set of vitamins and minerals that may come with an added benefit: magnesium, zinc and vitamin B6 act as co-factors in converting tryptophan into serotonin.  

Pumpkin seeds, flax, chia and walnuts are all great sources of brain-friendly omegas and tryptophan, so go nuts (and seeds) for these mood-boosting powerhouses! 

5. Soy

Soy products are not only a great source of tryptophan, but they also come with isoflavones, plant compounds that mimic the effects of estrogen, which influences serotonin receptors. Though more research is needed, one isoflavone in particular—genistein—may modulate serotonin function, according to some animal studies.6  

Adding tofu, tempeh, soy milk—even soy sauce—will all increase the soy in your diet. 

Last word

Serotonin is an important but complicated brain chemical that affects both your physical and mental well-being. And while eating foods high in tryptophan, healthy fats and other key nutrients may help, they may not do enough on their own.  

Regular exercise, time outside and stress management are all key to maintaining healthy serotonin levels. And if your mood is constantly low, be sure to check in with your healthcare provider. 

Read next: Why ‘you time’ is more important than you think

About Laura

Laura is a Nutritionist and an International Board Certified Lactation Consultant with a Bachelor of Science in Dietetics from Ball State University and a Master of Science in Health Sciences with a public health concentration from Indiana State University.  She is a competitive distance runner who loves to support individuals in achieving their goals. 

Laura 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 Laura 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. Kumar,, &Singh, A. (2015). A review on neurotransmitters and their effects on immune system. Journal of clinical and diagnostic research: JCDR, 9(2), VE01–VE06. https://doi.org/10.7860/JCDR/2015/10789.5579
  2. Young SN. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci. 2007 Nov;32(6):394-9. PMID: 18043762; PMCID: PMC2077351.
  3. Chaudhary B, Bist R. Protective manifestation of bacoside A and bromelain in terms of cholinesterases, gamma-amino butyric acid, serotonin level and stress proteins in the brain of dichlorvos-intoxicated mice. Cell Stress Chaperones. 2017 May;22(3):371-376. doi: 10.1007/s12192-017-0773-1. Epub 2017 Mar 20. PMID: 28321764; PMCID: PMC5425367.
  4. Yang J, Lee R, Schulz Z, Hsu A, Pai J, Yang S, Henning SM, Huang J, Jacobs JP, Heber D, Li Z. Mixed Nuts as Healthy Snacks: Effect on Tryptophan Metabolism and Cardiovascular Risk Factors. Nutrients. 2023; 15(3):569. https://doi.org/10.3390/nu15030569
  5. Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016 Jan 20;8(1):56. doi: 10.3390/nu8010056. PMID: 26805875; PMCID: PMC4728667.
  6. Hu P, Ma L, Wang YG, et al. Genistein, a dietary soy isoflavone, exerts antidepressant-like effects in mice: Involvement of serotonergic system. Neurochem Int. 2017;108:426-435. doi:10.1016/j.neuint.2017.06.002
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6 foods for lasting energy 

by Gabby, MA, BSN

POV: It’s mid-afternoon and you’re feeling tapped out. You’ve already chugged two cups of coffee, but with the long list of tasks ahead of you, you’re tempted to pour yourself a third or dive into your stash of treats. The thing is, you know that burst of energy won’t last.  

If this cycle sounds all-too familiar, it’s worth evaluating what you’re fueling yourself with at breakfast and lunch, because the best way to keep your energy steady through the day is to make sure you’re feeding yourself with good, energy-boosting foods.  

Here are 6 we recommend. 

1. Beans 

Nicknamed the “magical fruit,” beans are infamous for causing bloat and gas, but they’re also super nutritious. They’re a great source of complex carbohydrates, fiber and protein, which take time to digest, meaning they give you slow and steady energy that can last for hours.  

There are hundreds of varieties of beans that are super versatile. So you can easily add them to almost any meal. Try making chili, black bean salsa, hummus or roasted chickpeas for your salad.  

But remember: the more you eat, the more you toot! If you’re not used to beans, start small. Add them to your diet slowly and gradually increase your intake. This helps your gut adjust to the amount of fiber and lessens those symptoms of gas and bloating. 

2. Greek yogurt 

Whether it’s at breakfast or as a snack, Greek yogurt is one of the best foods to help overcome midday slumps. It has natural sugars like lactose that give you a quick fuel boost, alongside protein and healthy fats that prevent the kind of sugar crash you get from processed snacks. 

Not only that, but Greek yogurt has probiotics that help with nutrient absorption, enabling your body to extract and use more energy from the other foods you eat. What’s more, those probiotics help regulate blood sugar levels to prevent spikes and dips that can also affect energy.1  

Try making Greek yogurt parfait with your favorite fruit, add it to smoothies or dip banana slices in Greek yogurt and freeze it overnight for a tasty snack the next day. 

3. Peanut butter 

Besides extreme deliciousness and an ability to pair with (almost) anything, peanut butter is also great for lasting energy. It’s packed with healthy fats and protein, meaning a little goes a long way. Just two tablespoons have about 8 grams of protein that help slow digestion and keep blood sugar levels steady.  

Peanut butter is also high in the amino acid tyrosine, a precursor of dopamine and norepinephrine, brain chemicals that promote alertness and motivation to help you power through your to-dos.  

Start your morning with a PB and banana smoothie or slather a spoonful on apple slices or crackers for an easy afternoon snack. 

4. Berries 

When your body is under stress—during a busy workday, say—it can create free radicals, natural substances that can damage your cells and leave you feeling tired and sluggish. The antioxidants in berries help neutralize these free radicals, keeping your cells healthy and your energy levels high.  

But that’s not all; berries are nutrient powerhouses, filled with natural sugars like fructose and glucose for quick fuel. And they’re also high in fiber that can slow down the absorption of carbohydrates for steady energy throughout the day.  

Eat berries plain as a pick-me-up afternoon snack or add them to your cereal, oatmeal or Greek yogurt at breakfast. 

5. Oats 

A breakfast favorite, oats are one of the best sources of long-lasting energy. Oats are a low-glycemic index food, meaning they don’t spike your blood sugar or make you feel wiped out later. They’re also high in complex carbs and soluble and insoluble fiber. These slow the absorption of simple carbs to prevent energy dips and keep you feeling satisfied longer.  

Try making overnight oats if you’re short on time in the mornings or add them to your smoothies to gain all their benefits. 

6. Spinach 

While eating a plate of spinach might not give you super strength like Popeye, it can help with your energy.  

Spinach is rich in iron, a key nutrient that helps your body produce hemoglobin, which carries oxygen to your cells. It also contains nitrates, compounds that help improve blood flow and oxygen to your cells. This can help increase energy, cognitive function and even improve athletic performance according to some studies.2  

So start your mornings with a spinach omelet or eat a power-green side salad for lunch to boost your energy and focus throughout the day.  

Check out next: 6 reasons your energy may be low

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. Krajmalnik-Brown R, Ilhan ZE, Kang DW, DiBaise JK. Effects of gut microbes on nutrient absorption and energy regulation. Nutr Clin Pract. 2012;27(2):201-214. doi:10.1177/0884533611436116
  2. Coggan AR, Baranauskas MN, Hinrichs RJ, Liu Z, Carter SJ. Effect of dietary nitrate on human muscle power: a systematic review and individual participant data meta-analysis. Journal of the International Society of Sports Nutrition. 2021;18(1):66.
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5 tips to balance cortisol for better sleep 

by Natalie, BSN

We’ve all been there: It’s 10 pm, you’re in bed but you can’t stop thinking about all the work that’s waiting for you in the morning. Your mind is racing; you’re tossing and turning as the hours go by.  

Stress is one of the most common reasons for sleepless nights—and it’s mostly because of cortisol, your main stress hormone. When this infamous hormone is left unmanaged, it affects almost every part of your health, including sleep.  

Luckily, there are things you can do to manage it. And we’re going to explore those here.  

But first, how does cortisol affect sleep? 

Your body has an internal clock that’s synchronized with your day and night schedule. It’s governed by hormones like cortisol (your stress hormone) and melatonin (your sleep hormone), which ebb and flow in a roughly equal but opposite pattern.  

Cortisol levels usually peak right before you wake up—when they surge to boost your energy—and gradually fall as the day goes by. Meanwhile, melatonin levels fall in the morning and afternoon, and peak at night as your body preps for sleep.  

But when times are tough, cortisol doesn’t dip when it’s supposed to. This can disrupt your melatonin production—and affects your sleep.  

So what can you do when this starts to happen? Here are 5 things you can try. 

1. Drink green tea during the day 

An all-star in the wellness world, green tea is packed with good-for-you ingredients like L-theanine, an amino acid that can help calm your body and mind by increasing levels of certain brain chemicals like dopamine, serotonin and GABA that play a role in mood and feelings of calmness.  

Not only that, L-theanine also appears to help regulate the production and release of cortisol from your adrenal glands, thereby reducing the amount that gets into your bloodstream.1  

Try swapping your coffee for green tea during the day or sip on a warm cup of decaf green tea before bed to help calm your mind and get your body ready for rest.2 

2. Don’t skip meals 

Here’s the thing: We all know we should be eating 3 meals a day, but whether we actually follow that is a different story.  

Sleeping an extra 15 minutes might sound better than eating breakfast and working through lunch might seem more productive. But what you may not know is that when you’re hungry, your body identifies this as a stressor and releases cortisol.  

So if you’re skipping meals often, you may be spiking your cortisol levels, increasing feelings of agitation that can linger into the evening.3 Make regular meals a priority. If you know you’re going to have a busy day, try prepping some overnight oats or another quick meal ahead of time to prevent hunger-induced stress. 

3. Reduce your caffeine intake 

If you had a rough night, it can be tempting to pour yourself three or four cups of coffee to get through the day. But while you might feel that you need that extra jolt in the moment, you may be setting yourself up for another sleepless night.  

Not only can late-day caffeine make you feel alert at bedtime, but it can also stimulate the release of cortisol and induce feelings of stress.4 Aim to cut off caffeinated drinks like coffee, some teas or soda at least 6 hours before you snooze.  

If you need that afternoon pick-me-up, try a lower-caffeine option like green tea or even decaf coffee. 

4. Stay Active 

You’ve probably heard this before: Stay active and keep stress at bay. Most moderate to low-impact exercises are a great way to reduce stress and cortisol.  

When you exercise, your body releases endorphins, hormones it makes in response to physical stress. One of these—beta-endorphin—not only lifts your mood but also helps suppress cortisol production.5  

So even with a full schedule, make it a priority to squeeze in some time for a low-impact activity like walking, swimming, yoga or Pilates. You’re more likely to get better rest at night and feel more energy during the day.    

5. Eat a balanced diet 

Life is all about balance – and your diet is no different. While it’s perfectly okay to enjoy any food in moderation (hello, Oreos!) it’s best to fill your diet with mainly whole foods for your health and stress management. Fresh fruits, vegetables, lean proteins and whole grains are rich in nutrients like B-vitamins that help regulate cortisol levels to prevent it from interfering with your sleep cycle.6  

Takeaway 

Stress is unavoidable—and that’s okay. We all experience it from time to time. But prolonged stress causes your cortisol levels to stay high throughout the day, affecting all parts of your health and well-being—including your sleep. If the pressures of life are keeping you up at night, try these steps to help your body get the rest it needs to tackle those pressures head on.   

Check out next: The 6 worst foods for sleep

About Natalie 

Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.  

Natalie 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 Natalie 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. Evans, M., McDonald, A.C., Xiong, L. et al. A Randomized, Triple-Blind, Placebo-Controlled, Crossover Study to Investigate the Efficacy of a Single Dose of AlphaWave® L-Theanine on Stress in a Healthy Adult Population. Neurol Ther 10, 1061–1078 (2021). https://doi.org/10.1007/s40120-021-00284-x 
  2. Nathan PJ, Lu K, Gray M, Oliver C. The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent. J Herb Pharmacother. 2006;6(2):21-30.  
  3. Witbracht M, Keim NL, Forester S, Widaman A, Laugero K. Female breakfast skippers display a disrupted cortisol rhythm and elevated blood pressure. Physiol Behav. 2015 Mar 1;140:215-21. doi: 10.1016/j.physbeh.2014.12.044. Epub 2014 Dec 27. PMID: 25545767. 
  4. Lovallo WR, Whitsett TL, al’Absi M, Sung BH, Vincent AS, Wilson MF. Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosom Med. 2005 Sep-Oct;67(5):734-9. doi: 10.1097/01.psy.0000181270.20036.06. PMID: 16204431; PMCID: PMC2257922. 
  5. Pilozzi A, Carro C, Huang X. Roles of β-Endorphin in Stress, Behavior, Neuroinflammation, and Brain Energy Metabolism. Int J Mol Sci. 2020 Dec 30;22(1):338. doi: 10.3390/ijms22010338. PMID: 33396962; PMCID: PMC7796446. 
  6. Soltani H, Keim NL, Laugero KD. Increasing Dietary Carbohydrate as Part of a Healthy Whole Food Diet Intervention Dampens Eight Week Changes in Salivary Cortisol and Cortisol Responsiveness. Nutrients. 2019 Oct 24;11(11):2563. doi: 10.3390/nu11112563. PMID: 31652899; PMCID: PMC6893582. 
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5 ways to optimize your bedroom for sleep   

by Gabby, MA, BSN

We’ve all been there: The bright light that peeks through the gap in your curtains and keeps you from falling asleep. Or the hot summer night that makes it impossible to get comfortable, no matter how much you toss and turn.  

When it comes to sleep, we talk a lot about when— when to go to bed, when to set your alarm, when to get up in the morning—but where you do it can also have a major impact. Here are 5 simple ways to optimize your bedroom for sleep. A few small changes can make a world of difference. 

1. Embrace the darkness   

Your body has a natural sleep-wake cycle that’s triggered by light. When the lights are dim, your body produces melatonin, your sleep hormone. This slows your system and signals to your brain that it’s time to shut down for the night. The darker your room is, the clearer that signal becomes, making it easier for your mind and body to wind down, and stay that way for the night. It also eliminates visual distractions, like that pesky streetlight.  

Consider getting blackout curtains or blinds to block out external light—or try using a sleep mask. Also, avoid using your phone in bed; the screen’s blue light can inhibit melatonin production and make it harder to drift off.  

2. Shhhhhh. Make your bedroom quiet  

We all know loud or sudden noises can put an end to a good snooze. But even relatively low-level sounds like traffic or electronic devices can be a problem. These faint distractions can keep your mind active as you try to fall asleep. Later in the night, they can trigger micro-arousals, short periods of wakefulness that disrupt your sleep cycle. You might not remember these interruptions, but they can leave you feeling groggy or unrested when you wake up.  

To mitigate the negative effects, try using a sound machine or even a fan that masks smaller noises with a soothing ambient sound.  

3. Ahhhh. Make your bed comfy   

Put simply, you need to be comfortable to sleep well. So it’s a good idea to put a little time into making your bed into a sleep haven with soft sheets, fluffed pillows and a mattress that provides support.  

If your mattress is old or too firm or soft for your liking, it’s worth investing in a new one. Over time, mattresses can lose their resilience and become less supportive. This not only makes it harder to fall asleep at night, but it can also leave you with aches and pains in the morning.  

4. Go analogue 

If you like to scroll through your social feeds at night or check emails first thing in the morning, you’re certainly not alone. But while it’s a habit many of us fall into, it’s also one that can damage sleep.  

Not only does the blue light affect your melatonin production, but engaging with these activities right before bed can stimulate your brain, making it harder to unwind and relax.  

Plus, all the notifications, alerts and texts can interrupt your sleep – even if just for a moment. Instead, aim to stay off your phone at least an hour before bed. If you can, keep your phone in a different room too. 

5. Keep it cool   

Ever notice how a cool room has a calming effect? This is because your body has an intricate regulating system that plays a vital role in your sleep-wake cycle—and it’s affected by ambient temperature. 

In the evening, your body temperature drops, cueing your systems to get ready for sleep. Setting your room to a slightly cooler temperature encourages that natural dip, helping to relax your muscles and induce drowsiness.  

By extension, a warmer room might get in the way of this process, leaving you feeling hot and tossing and turning throughout the night.  

Try setting your room to a comfortably cool temp that feels right for you, and use bedding that’s breathable to allow better airflow and heat dissipation. 

Check out next: 6 of the worse foods 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.        

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5 prebiotic-rich foods to nourish your gut

by Gabby, MA, BSN

Many of us are familiar with the benefits of probiotics, the good bacteria found in fermented foods like yogurt, kimchi and kombucha. But while probiotics get a lot of the spotlight when it comes to gut health, their lesser-known sidekick prebiotics are just as important. Prebiotics are types of fiber that feed those good bacteria already living in your gut to help them grow and flourish.  

Here are 5 prebiotic-rich foods you should consider adding to your diet to keep your digestive tract in shape. 

1. Garlic: rich in inulin 

This pungent vegetable goes well with any dish, and it just happens to be rich in inulin, a type of prebiotic fiber. Your body can’t actually digest inulin; instead, it passes through your large intestine, where it acts as food for your good bacteria and encourages their growth.  

This helps promote a healthy ratio of good to bad bacteria in your gut, improving the overall health of your digestive system, which can lessen bloating and irregularity, among other things. But it’s not just your gut that benefits. According to some research, inulin also appears to stimulate the production of immune cells, regulate blood sugar and improve calcium absorption.1  

2. Dandelion greens: the prebiotic in your backyard 

You might think of dandelions as nothing more than pesky weeds, but they’re actually a food source, packed with nutrients that deliver a host of health benefits. Dandelions are not only rich in inulin, but they also come with other prebiotic fibers called pectin and mucilage that promote regularity and a healthy inflammatory response. This promotes a strong gut barrier, helping your body absorb essential nutrients from food while keeping harmful pathogens out.  

Try adding dandelion greens to your salad or smoothie for an easy, gut-healthy meal. 

3. Oats: rich in beta-glucan 

Oats aren’t just a breakfast favorite; they’re also a great source of beta-glucan, a type of prebiotic fiber. When you eat oats in the morning, this fiber passes through your small intestine and reaches the large intestine undigested, where it feeds your beneficial bacteria and makes them produce short-chain fatty acids (SCFAs). These are linked to a range of health benefits like improved gut barrier function and soft bowels (a good thing).  

If you’re short on time in the mornings, make overnight oats by combining them with milk and fruit the night before. 

4. Bananas: prebiotic superfood 

When it comes to prebiotics, the humble banana is a superstar that often gets overlooked. Bananas have a type of prebiotic fiber called fructooligosaccharides (FOS), a non-digestible carbohydrate that promotes the growth of certain beneficial bacteria like Bifidobacteria and Lactobacilli. These can help improve digestion, immunity and even lower the risk of certain diseases. 

So next time you’re looking for a quick and easy snack, reach for a banana! You’ll be helping your gut microbiome with every delicious bite.  

5. Apples: rich in pectin & polyphenols 

An apple a day keeps the doctor away—but did you know that it can also keep your gut microbiome happy? Apples are a great source of prebiotic fiber, specifically pectin, which helps your good bacteria thrive. They’re also rich in polyphenols, another prebiotic that fights free radicals, natural substances that can damage cells in your gut. This helps improve your gut barrier function to keep it strong and healthy. 

To learn about probiotics, read: A full guide to probiotics from a dietitian

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:

Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018;2(3):nzy005. Published 2018 Jan 29. doi:10.1093/cdn/nzy005 

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The 6 worst foods for sleep 

by Ruby, RPh, BScPharm

Let’s face it, getting through your 9-to-5 is hard enough without having to deal with the effects of a bad night’s sleep. Every system in your body benefits from those regenerative hours, so when you miss out, it doesn’t just make your day harder, it can have a real impact on your health.  

The foods you eat in the evening play a crucial role in determining the quality of your sleep. So to stay healthy and well rested, it’s important to pay attention to your diet later in the day. Here are 6 of the worst offenders you should avoid before bedtime. 

1. Caffeine 

While cozying up with a hot cup of coffee is a morning ritual for many of us, when it gets close to bedtime, caffeine isn’t a friend. A caffeine kick too late in the afternoon can cause increased worrying, difficulty falling asleep and rousing at night.  

It also decreases your slow-wave delta sleep, that deep sleep phase that’s vital to your immune health and overall wellness. To ensure you get the best quality sleep you can, avoid drinking coffee, tea or caffeinated soda within 6 hours of bedtime.  

2. Alcohol 

With fun names like ‘Sleepy Hollow’ and ‘Sidecar’ it’s no wonder that nightcap cocktails are so popular. But even though it’s true that alcohol can make you fall asleep faster, it also interferes with normal phases of sleep later in the night, and affects thermoregulation, the way your body maintains its internal temperature.  

This can lead to tossing and turning or early waking and may leave you feeling tired and disoriented the next day. Over the longer term, a pattern of dependency can develop if you consistently rely on alcohol to help you nod off.  

This isn’t to say that you should never enjoy a glass of wine with dinner, but it’s recommended that you stop drinking alcohol at least 4 hours before bed.  

3. Spicy Foods 

Heartburn is uncomfortable at any time of the day, but it’s especially frustrating when it happens as you’re trying to drift off. Indulging in too many spicy foods like peppers—and even mustard—can cause acid reflux. When you’re lying in bed, there’s less gravity keeping your stomach contents in place, making this effect worse. To prevent this from happening, avoid eating spicy foods within 3 hours of bedtime. 

4. High-Fat Foods 

When you enjoy a meal, the macronutrients you eat (carbohydrates, protein and fats) are digested at different rates. Carbohydrates—ever the over-achiever—are digested first, followed by protein and finally fats. This isn’t just because fats are hard to break down; your body also has to do extra work to absorb them into your bloodstream (talk about high maintenance!). 

As the day goes on, your body’s digestion slows down. By 7 pm, your gut is moving much more slowly than it was in the morning. So if you’re eating high-fat foods for dinner, they’re going to take even longer than usual to digest. This delay causes your stomach to make more acid, which can lead to acid reflux and ultimately disturbed sleep. Stop eating fatty foods several hours before bedtime, especially if you’re prone to digestive issues. 

5. Sugary Foods 

Dessert or no dessert? When it comes to sugar’s impact on shuteye, the answer isn’t as straightforward as you might think. Though more research is needed, most studies suggest that high-sugar diets result in decreased sleep quality. The reason: Sweet treats can cause a spike in blood sugar and adrenaline, which can get in the way of rest.  

So it’s a good idea to limit sugary foods before bedtime. If you’re craving a sweet snack, opt instead for a healthier choice like a banana or a couple of dates. 

6. Ultra-Processed Foods 

It would be unfair to say all processed foods should be avoided before bed. Milk (unless it’s coming straight from the source) is considered processed—and a warm cup can help you relax.  

But ultra-processed foods high in salt, preservatives and additives are a different story. These ingredients can cause dehydration, disrupt your sleep cycle and increase the frequency of nighttime wakings. Instead of these highly processed snacks, aim for more natural and whole foods, not just for better sleep, but also for your overall health. 

Last words 

What you eat before bedtime can affect the quality of your sleep. Avoiding these 6 foods in the evening can help you wake up ready to take on the world the next day. If you do get the late-night munchies, opt for healthy foods that are easy to digest and promote sleep hormones like melatonin. 

Check out next: Top 7 foods for better sleep

About Ruby

Ruby is a Registered Pharmacist, Board Certified-medication Management Specialist, and Personal Chef. She believes that whole health creates more vibrant living and is a strong advocate for integrative wellness.  

Ruby 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 Ruby 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. Sleep Foundation. Sleep Statistics. Accessed on April 18, 2023 from https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics  
  2. Chaudhary N.S. et al. Caffeine consumption, insomnia, and sleep duration: Results from a nationally representative sample. Nutrition 2016;32:1193–1199 
  3. Drake C, Roehrs T, Shambroom J, 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 
  4. Irwin M; Opp M. Sleep Health: Reciprocal Regulation of Sleep and Innate Immunity. Neuropsychopharmacology Reviews 2017;42:129–155; 
  5. Sleep Foundation. Alcohol and Sleep. Accessed on April 19, 2023 from https://www.sleepfoundation.org/nutrition/alcohol-and-sleep  
  6. Duan G, et al. Effects of Spicy Stimulation and Spicy-Food Consumption on Human Pain Sensitivity: A Healthy Volunteer Study. The Journal of Pain 2020;21(7 – 8): 848-857 
  7. Jung H, Choung R, Talley N. Gastroesophageal Reflux Disease and Sleep Disorders: Evidence for a Causal Link and Therapeutic Implications. J Neurogastroenterol Motil 2010;16:22-29 
  8. James G, et al. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women’s Health Initiative. Am J Clin Nutr 2020;111:429–439. 
  9. Alahmary S, et al. Relationship Between Added Sugar Intake and Sleep Quality Among University Students: A Cross-sectional Study. Am J Lifestyle Med. 2022 Jan-Feb; 16(1): 122–129. 
  10. Ahmad Afaghi A, O’Connor H, Chow C. High-glycemic-index carbohydrate meals shorten sleep onset. Am J Clin Nutr. 2007;85(2):426-30. 
  11. Delpino F, et al. Intake of ultra-processed foods and sleep-related outcomes: A systematic review and meta-analysis 2023;106:111908-111908. 
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5 foods for hair health from a nutritionist

by Gabby, MA, BSN

Whether you have long, short, straight or curly hair, you probably put it through the wringer daily. Over time that rough treatment takes a toll. While hair serums and glossing treatments may help, the best thing you can do is treat your hair from the inside out. That means eating hair-friendly foods. Here are our top 5. 

1. Sweet potatoes: a natural moisturizer 

This orange, starchy root vegetable is rich in beta-carotene, a strong antioxidant that helps protect hair from free radicals—those nasty natural particles that damage cells in high concentrations. What’s more, your body converts beta-carotene into vitamin A, which plays a role in producing sebum, an oily substance that moisturizes your scalp and maintains lustrous strands.  

Enjoy sweet potatoes roasted, fried or mashed to reap all their hair-nourishing benefits.  

2. Eggs: superfood for hair 

Eggs are one of the best superfoods for hair. They boost keratin levels, a protein that gives your hair structure, and they’re rich in biotin, a B vitamin that’s essential for preventing breakage and promoting growth. But that’s not all! The yolk in eggs is rich in healthy fats, which help moisturize your hair and scalp. 

3. Cold-water fatty fish for a healthy scalp 

You probably already know that cold-water fatty fish like salmon, mackerel and sardines are rich in omega-3s. And while these essential fatty acids are most often touted for heart health, they also keep your scalp healthy and improve the circulation of nutrients, oxygen and blood to your hair follicles. Omega-3s also help create healthy oils that keep your hair moisturized, helping to prevent frizz, dandruff and other common problems.  

Aim to eat cold-water fatty fish at least twice a week to gain all its benefits. 

4. Blueberries: rich in anthocyanins and vitamin C 

Whether you eat them one at a time or by the handful, blueberries are great for hair health. They’re packed with antioxidants to fend off free radicals—which can make your hair dry and brittle—and they’re very high in anthocyanins, which help improve circulation and hair growth. They’re also rich in vitamin C, which is essential to making collagen, a protein that helps keep your hair strong and healthy.  

Eat a cup of blueberries on their own or add them to your oatmeal, yogurt or salad! 

5. Greek yogurt: a natural exfoliator 

While the probiotics in Greek yogurt are best known to for promoting gut health, some strains like Lactobacilli are thought to support hair health too. These beneficial strains of bacteria help break down protein, allowing the ones your hair needs to reach your scalp effectively. Greek yogurt also contains lactic acid, which helps exfoliate your scalp to remove dead skin cells, improving circulation and addressing dryness.  

Choose a yogurt that’s 2 percent or higher. These are usually lower in sugar and have healthy fats to help keep your hair shiny and soft. 

Check out next: 7 ways you’re damaging your hair

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.         

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Nutritionist spotlight: Mackenzie 

by Gabby, MA, BSN

Mackenzie leads our East Coast Nutrition Team. Since she earned her degree at Illinois State University, she has continued to pursue her passion for holistic nutrition, working daily to help people build and sustain healthy habits that improve their wellbeing over the long term. 

I sat down with Mackenzie and got to know her a bit better. 

How did you get into nutrition? 

I’ve always been interested in health and wellness, but my interest in nutrition sparked when I took a consumer science class in my freshman year of college. I had originally chosen Interior Design as my major, but that class changed my focus completely. I found myself researching nutrition inside and out, so I decided to switch my major to Food, Nutrition and Dietetics—and I’m so glad I did! 

What’s your biggest nutrition pet peeve?  

The belief that carbohydrates are bad for you. Carbs are your friend, not your enemy!!! They’re our main source of energy and they play a vital role in our bodily functions. Some of the diet advice you see out there might make you want to clear your pantry of pasta, breads, rice and other sources. But eliminating carbs can have negative impacts on your body, including low energy, headaches, mental fatigue and slowed weight loss—to name a few. 

What advice would you give someone who’s struggling to make healthy changes? 

Start slow. Make one goal and focus on that until you’ve mastered it, then add another and keep going. You’ve got this! 

What’s your favorite supplement? 

I love Beauty Sleep! It not only helps my hair, skin and nail health, but it also has L-theanine to help with relaxation and sleep.*  

What’s your favorite snack and why?  

My favorite go-to is a Greek yogurt parfait. I never get tired of it, because there are so many different combos of yogurt, fruit and granola you can make. And it’s high in protein and healthy fats, so it helps me stay full between meals.   

What does your average weekend look like? 

I like to start my weekend watching Chip and Joanna Gaines on HGTV with a big cup of hot coffee. I’ll also do an outdoor activity like biking, beaching or kayaking, and end the weekend with a date night with my husband!

Tell us something surprising about yourself 

My sister, brother and I were all born on the last day of our horoscopes! 😊 I also love to be outdoors and try new things. I recently went zip-lining for the first time across the Bahamas and it was a blast! 

Check out Mackenzie’s blogs and follow her on IG @nutritionist.mackenzie 

Mackenzie 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 Mackenzie 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.       

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6 reasons you don’t feel full

by Gabby, MA, BSN

Do you ever get hungry right after a meal? Or find yourself snacking all day without feeling satisfied? It’s a frustrating problem but a common one, and it’s probably rooted in your daily habits. Here are 6 reasons you might not be feeling full after eating—and what you can do to address it. 

1. You’re not eating enough protein 

If your meals are lacking in protein, you may find yourself reaching for a snack shortly after eating, especially if your plate is filled with carbohydrates. Your body digests carbs quickly, and protein much more slowly—helping you feel full for longer after a meal. Not only that, but protein helps regulate the hormones ghrelin, which stimulates hunger, and leptin, your satiety hormone that tells your brain you’re full and satisfied. So be sure to include plenty of protein-rich foods like lean meats, fish, eggs, nuts, beans and lentils in your meals.  

2. You’re not getting enough fiber 

Getting enough roughage in your diet isn’t just important for gut health; it also helps you feel full longer. Fiber is a vital nutrient in plant-based foods like fruits, vegetables and whole grains that helps slow down the absorption of glucose. This prevents rapid spikes and drops in your blood sugar that can otherwise cause cravings for sweet and high-carb foods. When your blood sugar is low, your body craves quick fuel to bring it back up, which may be the reason you’re left unsatisfied after eating. 

Your total fiber intake should be around 25-30 grams per day. You can hit that mark by adding more fiber-rich foods to your meals, such as fruits, vegetables, whole grains and legumes.  

3. You’re eating too quickly 

If you’re someone who finishes meals in minutes, you’re not alone. When life gets busy, we often leave too little time for meals, and find ourselves wolfing down food. But the reality is, eating too quickly can prevent your body from registering that it’s full. Your stomach needs time to send signals to your brain that it’s had enough, and this can take up to 20 minutes. If you’re rushing through your meal, not only can it cause you to overeat, but it’s easy to miss your hunger and fullness cues, leaving you feeling unsatisfied. Try to eat slowly and mindfully, chewing your food thoroughly and savoring each bite. 

4. You’re eating too many processed foods 

While we all love a good chocolate cookie or bag of chips, a diet that consists mostly of processed foods, will make you feel hungry faster. Processed foods are often high in calories and low in nutrients, and they tend to spike your blood sugar, making you crash and get again hungry shortly after. Try to limit how many processed foods eat. Instead of that next salty snack, look for something with healthy fats and fiber, which are digested more slowly and leave you feeling full longer. 

5. You’re eating too few calories 

If you’re not getting enough calories, your body may send hunger signals to encourage you to eat more. Even if you’re on a weight loss journey or trying to maintain a healthy weight, too few calories can cause harm and sabotage your efforts. It’s essential to take enough in to meet your daily energy needs. If you’re not sure where that mark is, trying using a fitness app or connecting with your healthcare provider to determine your needs based on age, sex and activity level.  

6. You’re dehydrated 

It’s easy to mistake thirst for hunger, so make sure to drink plenty of water throughout the day. That means taking in at least eight glasses of water per day – including one before and during meals. You can also carry a reusable water bottle and include hydrating foods in your diet like cucumbers, watermelon and leafy greens. 

Check out next: 5 snacks to keep you feeling full longer

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.         

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8 healthy habits for your skin

by Kendall, DTR, BSN

You might not realize it, but your daily habits—good and bad—often show on your skin. Whether it’s dark circles from irregular sleep or a little dullness from one too many cocktails, your skin says a lot about what you get up to day to day. If clear, bright and healthy skin is a goal, you might need to re-evaluate some of your habits.  

Here are 8 ways you can do that.  

1. Drink plenty of water 

One of the best ways to keep your skin healthy is to keep it hydrated by drinking plenty of water. Your skin is made up of cells that need water to function properly, so when you’re dehydrated, your skin becomes dry, flaky and dull. But water doesn’t just help lock in moisture, it helps keep your skin clear too. Water flushes out built-up toxins that can cause breakouts and other issues. So make sure you’re drinking plenty. That means at least eight glasses of water per day, and more if you’re physically active or tend to sweat more. 

2. Eat a well-rounded diet 

While having a good skincare routine is important, nourishing your skin from the inside is even more crucial. Foods that are rich in vitamins and antioxidants—like fruits and veggies—help ward off free radicals, natural substances that damage cells when they build up, leading to premature aging, wrinkles and skin issues. And healthy fats like avocado, salmon and nuts help seal your body’s natural oils and moisture.1 When you’re planning your meals for the week, focus on whole foods and limit processed foods to help improve your skin’s health.  

3. Wear SPF (every day!) 

The importance of SPF can’t be emphasized enough. Getting outside in daylight comes with many benefits, but the sun’s UV rays can also be harsh on your skin. Overexposure can weaken it, causing dryness, flakiness, premature wrinkles—and even more serious skin conditions. So try to use sunscreen that’s at least SPF 30 every day – whether it’s sunny or cloudy. And remember to reapply every two hours!2,3 

4. Avoid smoking 

This probably isn’t surprising, but smoking can damage your skin cells. It does this by reducing blood flow to your skin, causing premature aging, wrinkles and skin discoloration. Avoid smoking—and breathing secondhand smoke—for your skin and your overall health.3 

5. Practice good hygiene 

If you’ve ever been tempted to skip washing your face after a long day, you’re not alone. We get it; you’re tired and just want to jump into bed, but this habit can lead to break-outs and lackluster skin. Failing to wash your face regularly—especially if you wear makeup—can clog pores and allow toxins and pollutants to build up on your skin. Aim to wash your face morning and night with a gentle cleanser and lukewarm water. Avoid using hot water and scrubbing too hard, as this can strip your skin of its natural oils and cause irritation. 

6. Moisturize after washing 

Whether your skin is dry or oily, lotion or moisturizer should be part of your skincare routine. When you shower or cleanse your face, you’re also washing away some of your natural oils, making your skin more sensitive. So it’s important to replenish those oils to keep skin healthy and soft. Find a moisturizer that works well for your skin type and always apply it to your face and body after washing. 

7. Get enough sleep 

When you get a full night’s sleep, it shows. Your skin looks bright, plump and healthy. That’s because sleep increases blood flow to the skin, circulating important nutrients and oxygen. It also lets your body repair and regenerate its tissues—including your skin cells—enabling them to make new collagen to maintain their elasticity and firmness. Aim to snooze for at least seven to eight hours each night. 

8. Manage stress 

While we all experience some tension day to day, prolonged stress affects your skin. Much of the blame goes to cortisol, your main stress hormone that can cause your body to make too much oil, leading to breakouts and other skin issues. But stress can also interfere with your skin’s ability to properly heal and regenerate, making it harder for it to recover from blemishes. To help keep your skin clear and glowing, it’s important to find healthy ways to manage stress: regular exercise, meditation and time with your friends and family are all proven strategies.  

Takeaway 

Adopting healthy habits can have a major impact on how your skin looks and feels. It may take some time, but simple things like setting reminders to drink water and staying consistent with a sleep schedule will help. Stick with them, and in time you should see a difference.  

Read next: 8 foods for skin health, according to a nutritionist

About Kendall 

Kendall has a B.S. in Human Nutrition and Foods from West Virginia University and is registered as a Dietetic Technician with the Commission on Dietetic Registration. Prior to working with Persona Nutrition, she worked in the NICU at a hospital as a DTR.  Her goal is to share her knowledge of health and nutrition and to inspire others to be the best version of themselves.  

Kendall 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 Kendall 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. Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020;12(3):870. Published 2020 Mar 24. doi:10.3390/nu12030870
  2. D’Orazio J, Jarrett S, Amaro-Ortiz A, Scott T. UV radiation and the skin. Int J Mol Sci. 2013;14(6):12222-12248. Published 2013 Jun 7. doi:10.3390/ijms140612222
  3. Wong QYA, Chew FT. Defining skin aging and its risk factors: a systematic review and meta-analysis. Sci Rep. 2021;11(1):22075. Published 2021 Nov 11. doi:10.1038/s41598-021-01573-z
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