Top 10 Supplements for a Sharper Mind

**Nutrition to keep your hungry brain young, sharp, and well-fed.**

1. Omega-3 Fatty Acids

Fat makes up almost 60% of your brain – HALF of which are omega-3’s. Essential for learning and memory, they also help prevent age-related cognitive decline and Alzheimer’s.

2. B-Complex Vitamins

Without a steady supply of B vitamins, which the body doesn’t store, we are at higher risk for cognitive decline, memory loss, dementia and Alzheimer’s. These vitamins are crucial for healthy brain function.

3. Magnesium

This mineral plays a key role in brain health. Adequate magnesium levels are associated with better cognitive performance and a lower risk of dementia.

4. Vitamin D

The “sunshine vitamin” – promotes a positive mood by helping brain cells produce dopamine and serotonin. Deficiency has been linked to conditions like dementia, depression, autism, and schizophrenia.

5. Phosphatidylserine (PS)

Highly concentrated in the brain. Studies suggest supplementing with PS can lower risk of diseases like Alzheimer’s and Parkinson’s, and reduce inflammation in the brain.

6. Turmeric (Curcumin)

This golden spice contains powerful anti-inflammatory properties. It can help improve memory, mood, and attention span, while also reducing the risk of brain diseases.

7. L-Theanine

Acts on the central nervous system to help reduce stress and anxiety, as well as improve focus. It can promote relaxation without drowsiness and is linked to reduced symptoms of depression.

8. Probiotics

The gut – our “second brain” produces serotonin, dopamine, and GABA, all of which play key roles in regulating mood. Studies have found that probiotics may help boost mood and cognitive function while lowering stress and anxiety.

9. Lutein

High circulating levels of lutein are associated with better cognitive performance and enhanced memory, especially in older adults. Also very beneficial for eye health.

10. Green Tea Extract

Rich in antioxidants and beneficial compounds like L-theanine, it supports cognition, mood, and brain function. It is also linked to a 64% lower chance of cognitive impairment in middle-aged and older adults (based on a 2020 study).

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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Skin Health: Do Red Light, Probiotics & Hydration Work?

Gina, BSN

Hey there, skincare enthusiasts! Have you ever wondered if those trendy treatments and age-old advice for flawless skin hold up under scientific scrutiny? Today, we’re diving deep into the world of skincare to explore three popular methods: Red Light Therapy, Probiotics, and Hydration.

Shedding Light on Red Light Therapy

Red Light Therapy (RLT) is gaining traction as a non-invasive solution for managing different skin conditions and promoting overall skin health. But how does it work? Also known as low-level laser therapy or photobiomodulation therapy, this treatment involves exposing your skin to low levels of red or near-infrared light. Research shows that red light therapy stimulates collagen production and enhances circulation in the skin. It accelerates wound healing, calms acne, and may help commonly associated symptoms experienced with psoriasis and eczema. It’s completely painless, making it a popular choice for those looking to rejuvenate their skin without needles or downtime. However, it is important to note that the results can vary depending on factors such as the specific parameters of light used (wavelength, intensity), treatment duration, and the condition being treated.

Healthy Skin from within with Probiotics

Probiotics are live microorganisms, often called “good bacteria,” that offer health benefits when consumed in adequate amounts. Think of them as friendly helpers keeping your gut happy and healthy! Now how does it affect skin you ask? Your gut and skin are BFF’s always chatting through what we call the gut-skin axis. The gut microbiome—the community of microbes living in your digestive tract—plays a crucial role in regulating inflammation and immune responses. When the gut microbiome is in balance, it helps control systemic inflammation, which can prevent skin flare-ups and support a clear, radiant complexion & support skin barrier function. They help fortify the skin’s defenses against environmental stressors and pathogens, which means less dryness and irritation. An imbalance in gut bacteria, often caused by poor diet, stress, or antibiotics, can lead to increased inflammation and a compromised immune system. This imbalance can trigger or worsen skin conditions like acne, eczema, and psoriasis. Probiotics help maintain this balance by promoting the growth of beneficial bacteria, thereby supporting a healthy immune response and reducing inflammation.

Hydration: Your Skin’s Best Friend

We’ve all heard that keeping yourself hydrated is essential for maintaining skin health and achieving a glowing, youthful complexion. But what’s the science behind it exactly? The skin’s outermost layer, the stratum corneum, is made up of dead skin cells that are held together by lipids (fats). These cells need moisture to stay plump and intact. When you’re well-hydrated, the moisture content in your skin cells is optimal, which helps to keep your skin barrier intact and prevents excessive water loss. Additionally, hydration is essential for cellular functions including metabolism and repair. Skin cells require water to perform biochemical processes, including the synthesis of new cells and repair of damaged ones. Water helps transport nutrients to skin cells and facilitates the removal of waste products. Hydration is fundamental to maintaining the skin’s moisture balance, supporting cellular functions, enhancing barrier integrity, improving elasticity & reducing inflammation. Your skin’s hydration game also depends on the weather, your skincare routine, and your overall health. Try to pair your water intake with hydrating skincare products and munch on water-rich foods like juicy fruits and crisp veggies.

Although Red Light Therapy, probiotics, and hydration each have scientifically backed benefits for skin health, individual outcomes can differ. It’s important to seek advice from healthcare professionals or dermatologists before beginning any new treatment or supplement. Achieving glowing skin typically requires a holistic approach, including a balanced diet, a consistent skincare routine, and healthy lifestyle choices. Whether you’re exploring RLT for anti-aging, probiotics for clearer skin, or hydration for a natural glow, make sure your choices are informed by scientific evidence to fully realize your skin’s potential.

Sources

Avci P, Gupta GK, Clark J, et al. Low-level laser (light) therapy (LLLT) for treatment of hair loss. Lasers Surg Med. 2014;46(2):144-151. doi:10.1002/lsm.22170.

Barolet D, Boucher A. Prophylactic low-level light therapy for the treatment of hypertrophic scars and keloids: a case series. Lasers Surg Med. 2010;42(6):597-601. doi:10.1002/lsm.20961.

Lee SY, Park KH, Choi JW, et al. A prospective, randomized, placebo-controlled, double-blinded, and split-face clinical study on LED phototherapy for skin rejuvenation: clinical, profilometric, histologic, ultrastructural, and biochemical evaluations and comparison of three different treatment settings. J Photochem Photobiol B. 2007;88(1):51-67. doi:10.1016/j.jphotobiol.2007.07.008.

Nestor MS, Berman B. Safety and efficacy of ALBA-D-03 in acne vulgaris: a double-blind, multicenter, randomized controlled trial. J Drugs Dermatol. 2020;19(5):473-481. doi:10.36849/JDD.2020.5102.

Weiss RA, McDaniel DH, Geronemus RG, et al. Clinical experience with light-emitting diode (LED) photomodulation. Dermatol Surg. 2005;31(9 Pt 2):1199-1205. doi:10.1111/j.1524-4725.2005.31923.

Kim WS, Calderhead RG. Is light-emitting diode phototherapy (LED-LLLT) really effective? Laser Ther. 2011;20(3):205-215. doi:10.5978/islsm.20-OR-17.

Kobayashi, T., et al. (2018). The role of the gut microbiota in the pathogenesis of atopic dermatitis. Journal of Dermatological Science, 91(3), 129-136.

Bowe, W. P., & Logan, A. C. (2014). Probiotics and skin health: The good, the bad, and the ugly. Journal of Clinical Dermatology, 10(5), 399-407.

Sun Protection Foods for Healthier Skin

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Sun Protection Foods for Healthier Skin

Agnes, BHSN

Believe it or not, certain foods packed with antioxidants, vitamins, and essential nutrients can help your skin stand up to UV rays and keep it healthy. So, what you eat matters more than you think. Check out these powerhouse foods and nutrients that can give your skin that extra shield from the inside:

ANTIOXIDANT-RICH FOODS

Think of antioxidants as superheroes. They swoop in to fight off those free radicals from the sun that can wreak havoc on your skin ^[1,2]. Be sure to include plenty of antioxidant-rich fruits and vegetables such as berries, citrus fruits, tomatoes, and leafy greens like spinach and kale to help keep skin healthy.

Below are a few specific antioxidants with additional functions to support skin health:

Astaxanthin

Astaxanthin is this powerhouse antioxidant that’s all about that vibrant red hue, part of the carotenoid crew. It hangs out in algae and gets passed on to seafood like salmon, shrimp, and krill, which munch on algae all day long. Besides being super cool for its color, astaxanthin rocks for your health, especially your skin ^[3]. It helps shield you from sun damage and supports skin health big time. Adding foods or supplements packed with astaxanthin to your daily routine can team up with your sunscreen to keep your skin strong and glowing.

Vitamin C

Vitamin C, also known as ascorbic acid, plays a crucial role in maintaining skin health and appearance. It is crucial for collagen production and fixing up your skin cells ^[2]. You can get your daily dose from yummy foods like oranges, lemons, grapefruits, strawberries, kiwi, bell peppers, and broccoli. So, load up on these tasty treats to keep your skin glowing and feeling awesome!

Vitamin E

Vitamin E is like a shield for your skin, protecting it from those pesky free radicals caused by the sun and pollution to keep wrinkles at bay ^[2]. It enhances skin moisture, strengthens the skin barrier, and aids in healing, making it effective for soothing inflammation on the skin. Overall, it’s a big deal for keeping your skin youthful and strong ^[4]. Foods high in vitamin E include almonds, sunflower seeds, vegetable oils like sunflower and safflower oil, green leafy vegetables such as spinach and kale, avocado, and fortified cereals and juices.

Beta-Carotene

Beta-carotene, a precursor to vitamin A, is renowned for its significant role in promoting skin health. This powerful antioxidant keeps oxidative stress in check, thereby reducing oxidative stress and reducing skin damage that could potentially lead to premature aging, wrinkles, and pigmentation. Munching on foods rich in beta-carotene, such as carrots, sweet potatoes, spinach, and apricots, can enhance skin resilience and provide a natural defense against UV-induced skin damage ^[2,5].

Lycopene

Like beta-carotene, lycopene is another one of those superhero pigments found in red and pink fruits like tomatoes (especially cooked ones), watermelon, and pink grapefruit! It’s awesome for your skin because it fights off oxidative stress caused by the sun and pollution that can mess with your skin’s mojo. Plus, lycopene has anti-inflammatory powers that may calm down sunburns and soothe sensitive skin ^[6]. Regular consumption of lycopene-rich foods or use of skincare products containing lycopene may contribute to healthier, more resilient skin and a youthful appearance.

Selenium

Selenium is a trace mineral that provides numerous benefits for your skin. It’s like your skin’s bodyguard, protecting it from all those free radicals, UV rays, and other nasty stuff in the environment ^[4]. By neutralizing these harmful compounds, selenium helps your skin stay strong and ward off signs of aging like wrinkles and sagging. Additionally, selenium supports the production of glutathione peroxidase, an enzyme that keeps your skin cells in top shape and maintains that bouncy, youthful elasticity ^[7]. You can load up on selenium by chowing down on Brazil nuts, seafood, whole grains, and eggs—they’re all packed with this mineral that keeps your skin resilient and glowing.

PROBIOTICS

Probiotics, those good bacteria you find in yogurt, kefir, and kimchi, are key for keeping your skin healthy. They do this by keeping your gut in top shape and boosting your immune system. A healthy gut means your immune system can handle skin issues like acne, eczema, and rosacea better ^[8]. Probiotics also help your skin stay hydrated and strong by helping your body absorb nutrients and keeping your skin’s protective barrier strong. Studies even show they can directly improve your skin by balancing its natural bacteria and making germ-fighting peptides ^[9]. So, eating probiotic-rich foods or taking supplements can really help keep your skin looking good and feeling healthy overall!

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids are super important for your skin! You’ll find them in foods like fatty fish (think salmon, mackerel, and sardines), flaxseeds, and walnuts. They work wonders by strengthening your skin’s cell membranes, making your skin barrier stronger and better at holding onto moisture ^[10]. Plus, their anti-inflammatory powers may benefit things like acne, based on a review on Acne and Diet in 2022. Omega-3s also boost collagen and elastin production, keeping your skin firm and elastic, which helps smooth out wrinkles and keep you looking youthful. Adding omega-3-rich foods or supplements to your diet is a great way to support your skin’s health and appearance overall.

SUMMARY

Integrating these nutrient-rich foods into your daily diet can enhance the effectiveness of sunscreen and other sun protection methods, nurturing your skin from the inside out and reducing the long-term impact of UV radiation. It’s important to note that while these foods provide valuable support, they should be used in conjunction with sunscreen and other protective measures whenever you’re exposed to sunlight.

About Agnes

Agnes is an accredited nutritionist by SNDA (Singapore Nutrition & Dietetics Association). Prior to Nestle Health Science, she worked in supplements, public health, and community settings, providing training, nutrition consultation, and managing health promotion programs. 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:

He X, Wan F, Su W, Xie W. Research Progress on Skin Aging and Active Ingredients. Molecules. 2023;28(14):5556. Published 2023 Jul 20. doi:10.3390/molecules28145556
Michalak M. Plant-Derived Antioxidants: Significance in Skin Health and the Ageing Process. Int J Mol Sci. 2022;23(2):585. Published 2022 Jan 6. doi:10.3390/ijms23020585
Davinelli S, Nielsen ME, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018;10(4):522. Published 2018 Apr 22. doi:10.3390/nu10040522
Pincemail J, Meziane S. On the Potential Role of the Antioxidant Couple Vitamin E/Selenium Taken by the Oral Route in Skin and Hair Health. Antioxidants (Basel). 2022;11(11):2270. Published 2022 Nov 17. doi:10.3390/antiox11112270
Saini RK, Prasad P, Lokesh V, et al. Carotenoids: Dietary Sources, Extraction, Encapsulation, Bioavailability, and Health Benefits-A Review of Recent Advancements. Antioxidants (Basel). 2022;11(4):795. Published 2022 Apr 18. doi:10.3390/antiox11040795
Balić A, Mokos M. Do We Utilize Our Knowledge of the Skin Protective Effects of Carotenoids Enough? Antioxidants (Basel). 2019;8(8):259. Published 2019 Jul 31. doi:10.3390/antiox8080259
Bjørklund G, Shanaida M, Lysiuk R, et al. Selenium: An Antioxidant with a Critical Role in Anti-Aging. Molecules. 2022;27(19):6613. Published 2022 Oct 5. doi:10.3390/molecules27196613
De Pessemier B, Grine L, Debaere M, Maes A, Paetzold B, Callewaert C. Gut-Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021;9(2):353. Published 2021 Feb 11. doi:10.3390/microorganisms9020353
Mahmud MR, Akter S, Tamanna SK, et al. Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases. Gut Microbes. 2022;14(1):2096995. doi:10.1080/19490976.2022.2096995
Olejnik A, Gornowicz-Porowska J, Jenerowicz D, et al. Fatty Acids Profile and the Relevance of Membranes as the Target of Nutrition-Based Strategies in Atopic Dermatitis: A Narrative Review. 2023;15(17):3857. Published 2023 Sep 4. doi:10.3390/nu15173857

Skin Health: Do Red Light, Probiotics & Hydration Work?

5 foods for hair health from a nutritionist

8 healthy habits for your skin

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3 Summer Smoothies for Energy, Radiance & Inflammation

Ruby, RPh, BScPharm

As we embrace the vibrant summer days, with warm weather, outdoor activities, and refreshing seasonal treats, there’s no better way to stay cool and nourish our bodies than with delicious homemade smoothies. Packed with vitamins, minerals, and antioxidants, summer smoothies made from scratch are perfect for combating the heat while fueling our adventures. Using seasonal fruits such as strawberries, blueberries, mangoes, and a handful of leafy greens, you can create a delicious blend to boost your energy levels and enhance your mood. The best part? Smoothies are incredibly versatile—easy to customize based on your preferences, dietary needs, and what you have on hand.

So, whether you’re mixing together a fruity delight, a green powerhouse, or a protein-packed blend, smoothies are the perfect addition to your warm-weather routine, delivering taste and nutrition in every sip.

Let’s dive into some of our favorite homemade smoothie recipes, which will revitalize you as we head into the last days of summer!

Energy-Boosting Smoothie Bowl

Need an energy boost that feels like dessert? This vibrant smoothie bowl is packed with natural sugars and healthy fats to keep you powered up all day, but don’t let the name fool you. Not a bowl but a smoothie, this delicious, blended drink is packed with satisfying ingredients that energize you.

With every spoonful, you’re fueling your body with nutrients that support your active lifestyle. The perfect blend ensures you feel full and ready to tackle whatever the day throws. So go ahead and indulge in this energizing treat!

Ingredients

1 – 2 Medjool dates, pitted
½ cup unsweetened coconut milk, plus extra if needed
¾ cup frozen mixed berry (a blackberry and blueberry mix is my favorite)
¼ cup fresh baby spinach leaves
¾ banana, sliced and then frozen
Topping ideas: granola, coconut flakes, fresh berries, chia seeds

Directions

Blend all the smoothie ingredients on high in a high-powered blender until smooth and thick. The mixture should be the consistency of soft-serve ice cream. If it is too thick, blend in 1 tablespoon of coconut milk, as needed, until the smoothie reaches the desired thickness.

Tip: Open one of our energy-supporting capsules, like Tru Niagen®, and sprinkle the contents into your smoothie bowl for an extra boost.

Carrot, Mango, and Turmeric Anti-Inflammatory Smoothie Popsicles

Nourish your body with the Carrot, Mango, and Turmeric Smoothie Popsicles. These delightful popsicles are a fun way to cool down during hot summer days and pack a small punch of nutrition. Crafted from the perfect blend of carrots, sweet mangoes, the earthy warmth of turmeric, and the zing of ginger, they offer a unique combination of flavors that are the perfect way to refresh, recharge, and support your wellness journey.

What makes this smoothie anti-inflammatory? Packed with beta carotene from carrots, vitamin C from mangoes, and the anti-inflammatory properties of turmeric, each sip helps support your immune system. This vibrant recipe is incredibly easy to make, and you can customize it with your choice of sweeteners or additional fruits to suit your preferences.

Ingredients

⅔ cup fresh carrot juice
1 cup frozen mango chunks
½ cup plain Greek yogurt
½ teaspoon ground turmeric powder
1 teaspoon fresh ginger grated
1 – 2 tablespoons of agave nectar for sweetness (optional)

Directions

Blend all the ingredients on a high in a high-powered blender until smooth and creamy.
Pour the mixture into popsicle bags or molds. Freeze for at least 4 hours or until solid.

Radiant Skin Berry and Avocado Striped Smoothie

Get smoothie skin with the Radiant Skin Berry and Avocado Striped Smoothie, a perfect blend to wake up your taste buds and enhance your natural glow. This yummy striped smoothie is a beautiful fusion of vibrant berry and creamy avocado layers crafted to nourish your skin from the inside out and elevate your overall well-being.

How will it make your skin glow? This recipe calls for fresh berries like strawberries and blueberries, which are packed with antioxidants that help fight free radicals and reduce signs of aging. Avocado is a stellar source of healthy fats, vitamin E, and potassium, promoting hydration and maintaining skin elasticity. Now, go get your glow on!

Ingredients

Layer 1: Bright Berry Glow

1 ½ cups frozen red berries, like strawberries and raspberries
1 ½ tablespoons unflavored collagen peptide powder
¼ cup unsweetened almond milk or pineapple juice, plus more as needed
½ cup ice cubes
1 – 2 tablespoons agave nectar for added sweetness (optional)

Layer 2: Creamy Avocado Green

½ avocado
1 small banana, sliced then frozen
¼ cup fresh baby spinach leaves
1 ½ tablespoons unflavored collagen peptide powder
¼ cup unsweetened almond milk or pineapple juice, plus more as needed
½ cup ice cubes
1 – 2 tablespoons agave nectar for added sweetness (optional)
Topping: ½ teaspoon chia seeds

Directions

Prepare the Berry Layer: Blend the Bright Berry Glow ingredients on high until smooth and thick. Transfer the smoothie to a glass.
Prepare the Green Layer: in the same blender, blend the Creamy Avocado Green ingredients on a high in a high-powered blender until smooth and thick.
Layer: Add layers of berry smoothie and avocado smoothie in a clean glass. Continue alternating layers of smoothie until the glass is filled. Garnish with the chia seeds.

Tip: Each smoothie mixture should be thick enough that it does not pour quickly out of the blender. That way, the stripes will remain distinct when layered! Blend in additional ice cubes as needed to thicken the smoothie.

Incorporating one of these delicious smoothie recipes into your daily routine is a powerful step toward nurturing your health and wellness. Each is designed to quench your taste buds’ sweet cravings while enriching your body with essential nutrients and vibrant flavors. Remember, your journey toward well-being begins with simple, enjoyable experiences.

Try one of these vibrant and nutritious smoothie recipes this summer and let us know your favorite!

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Foods and Vitamins for Longevity

Ruby, RPh, BScPharm

Longevity supplements typically target various aspects of health and wellness that are associated with aging and longevity. These supplements aim to support overall health, enhance vitality, and potentially extend lifespan. Here are some common areas that longevity supplements may target:

Mitochondrial Function and Energy Production

Within our cells, mitochondria act as tiny powerhouses, generating energy to fuel essential functions. When mitochondria are functioning optimally, they not only fuel our cells with energy but also enhance cellular resilience and reduce oxidative stress, which are critical factors in slowing the aging process and maintaining vitality. By supporting mitochondrial health, you ensure that your body operates at its best, paving the way for a longer, healthier life filled with energy and vigor.

Nicotinamide adenine dinucleotide (NAD+) is a molecule found in all living cells and is critical for mitochondrial function. Increasing NAD+ levels may promote longevity as it enhances mitochondrial function.

What to eat? Fatty fish, leafy greens, berries, broccoli, and green tea are rich in antioxidants, omega-3 fatty acids, and other nutrients enhance mitochondrial function and reduce oxidative stress. In fact, while you are shopping for these healthy foods, add several fruits and vegetables of various colors so you can get the benefit of nutrients like antioxidants from multiple sources.

Supplement your diet: Nicotinamide Riboside, the ingredient in brands like *Tru Niagen®, directly increases NAD+ levels. Coenzyme Q10 (CoQ10) supports mitochondrial energy production and acts as a powerful antioxidant. Magnesium is essential for mitochondrial function and energy production as it aids in the synthesis of ATP, the primary energy carrier in cells, and helps maintain mitochondrial integrity and efficiency.

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Senolytic Support

Senescent cells are cells that have stopped dividing and become inactive due to various stresses, such as DNA damage or aging. While they no longer grow or divide, senescent cells remain metabolically active and can release harmful substances that contribute to inflammation and tissue dysfunction. Compounds that target and clear out senescent cells are called senolytics. Emerging research suggests that senolytics may be game-changers in the quest for healthy aging.

What to eat?

One of the perks of fruits and vegetables is that their phytochemicals (plant nutrients) have overlapping health benefits. In addition to supporting mitochondrial function, berries, leafy greens, broccoli, and green tea may also have senolytic properties. You also want to include citrus fruits, nuts, and seeds in your diet to support longevity.

Supplement your diet: Quercetin, Resveratrol, Curcumin, Fisetin, and Pterostilbene found in supplements provide anti-inflammatory and antioxidant support that may help eliminate senescent cells supporting cellular health and longevity.

Cognitive Health

Maintaining cognitive health is essential for preserving memory, focus, and overall brain function as we age. The brain requires a continuous supply of nutrients and optimal conditions to function effectively, much like the rest of the body. By supporting cognitive health, you can enhance mental clarity, improve mood, and protect against age-related cognitive decline, ensuring your mind stays sharp and resilient throughout life.

What to eat?

Fatty fish, rich in omega-3 fatty acids, helps to build and maintain brain cell membranes. Leafy greens, berries, and cruciferous vegetables are packed with antioxidants and vitamins that protect the brain from oxidative stress and inflammation. Additionally, nuts and seeds, such as walnuts and flaxseeds, offer essential fatty acids and vitamins that promote brain health.

Supplement your diet

Consider adding Omega-3 fatty acids, phosphatidylserine, and lion’s mane mushroom to your diet. Omega-3 fatty acids are crucial for brain health and cognitive function and phosphatidylserine supports memory and brain cell communication. Lion’s mane supplements are considered nootropic or ‘smart drugs’ as some studies suggest they may enhance cognition. Research also suggests that lion’s mane supports neurogenesis, the growth of new brain cells.

Skin Health

Maintaining healthy skin is crucial for longevity as it serves as the body’s first line of defense against environmental stressors and pathogens (disease-causing organisms). Healthy skin not only enhances appearance but also reflects overall well-being and resilience. By nurturing your skin with the right nutrients and supplements, you can protect it from damage, promote regeneration, and maintain its youthful vitality over time.

What to eat?

Bone broth is rich in collagen, which enhances skin elasticity and reduces the appearance of wrinkles. Bell peppers are packed with vitamin C, essential for collagen production and protecting the skin from oxidative damage. Garlic contains sulfur compounds that boost collagen synthesis and provide antimicrobial benefits. Walnuts are rich in healthy fats and vitamin E, helping maintain skin hydration and reducing inflammation. Additionally, fatty fish provides omega-3 fatty acids that support the skin’s barrier function and reduce inflammation.

Supplement your diet

Consider adding collagen peptides, hyaluronic acid, vitamin C, and astaxanthin to your diet. Collagen peptides support skin elasticity and reduce wrinkles, hyaluronic acid maintains skin moisture and plumpness, vitamin C boosts collagen production and protects against free radical damage, and astaxanthin, a powerful antioxidant, helps protect the skin from UV damage and environmental stressors.

Immunity

A robust immune system is essential for longevity, as it protects the body from infections, diseases, and other health challenges. Maintaining immune health ensures that your body can effectively combat pathogens and recover from illnesses, promoting long-term wellness and vitality. By supporting your immune system with the right foods and supplements, you can enhance your body’s natural defenses and resilience.

What to eat?

Citrus fruits, berries, and red bell peppers are rich in vitamins C and A, which are crucial for immune function. Garlic and ginger have natural antimicrobial and anti-inflammatory properties. Yogurt, kimchi, and other fermented foods provide probiotics that support a healthy gut microbiome and, in turn, enhance immune function. Mushrooms like shiitake and maitake contain beta-glucans that enhance immune response.

Supplement your diet:

Vitamins A, D, C and E make great additions to your supplements if getting enough from your diet is difficult. Each of these vitamins play a key role in immune function and helps reduce the risk of infections. Also, zinc supports the production and function of immune cells, which contribute to a robust and well-balanced immune system.

Heart Health Over 40: Tips for Women and Men

Heart Health Over 40: Tips for Women and Men As we move past 40, our bodies begin to change in ways we may not immediately notice. Metabolism slows, hormone levels shift, and the risk of cardiovascular issues gradually increases.

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10 supplements to keep your brain sharp

Lori C, RD

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.

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.
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.
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.
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.

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.

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.

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

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.

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.

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:

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

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

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Beauty From the Inside Out

Lori C, RD

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:

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

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.

References:

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
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
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
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
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
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
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
Unno K, Nakamura Y. Green Tea Suppresses Brain Aging. Molecules. 2021;26(16):4897. Published 2021 Aug 12. doi:10.3390/molecules26164897
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

The Truth Behind Late Night Eating

Did you know that eating late at night can be harmful to your health? Eating late can increase insulin and glucose levels and even weight gain, making for a restless night, according to Water for Health. Here are a few reasons

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Travel Tips for Food and Fitness on Vacation

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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Beyond the Plate: Lifestyle Tips for Menopause Wellness

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!

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 Stay Hydrated: Best Ways to Drink More Water

Gina, BSN

With the dog days of summer in full swing, That means staying hydrated is more crucial than ever. Proper hydration will help you stay energized during the long summer days and support other bodily functions like temperature regulation, and digestive and cognitive performance. Whether you’re an athlete, a busy professional, or simply looking to boost your hydration routine, here are some tips to keep you adequately hydrated.

Understanding Your Hydration Needs

A general guideline is to drink about 8 glasses (64 ounces) of water per day, but you may need more if you are active or live in a particularly hot area.

Choosing your beverage

Water remains your best bet throughout the day, but for intense physical activities, electrolyte drinks can help replenish lost minerals like sodium and potassium, keeping you hydrated and balanced. Just watch out for the sugar content and try to limit added sugars whenever possible. Non-caffeinated beverages like herbal tea may also provide hydration and come with antioxidants and some flavor for a change. Coconut water is another natural alternative that provides electrolytes and amp up the flavor profile.

Timing

Timing is everything – don’t wait till you’re thirsty to drink because at this point, you’re already probably dehydrated. Start your day with water and sip steadily throughout the day. Having a water bottle with you at all times helps. Don’t forget to opt for a reusable one to keep mother nature happy.

Set Hydration Reminders

Summer activities can make you lost lose track of time, especially when you’re not home for most of the day. Set reminders on your phone if you struggle to remember to sip on your water. A prompt to remind you to take a couple sips every hour is good to start with.

Eat water-rich foods and veggies

Incorporate fruits and vegetables with a high-water content like cucumbers, watermelon, strawberries & lettuce to name a few. You can also incorporate more soups & broths into the mix to help!

Infuse Your Water

If plain water doesn’t appeal to you, try infusing it with summer fruits, herbs or vegetables. Mint and& cucumber are my personal favorites but you can also consider lemons, berries to add a refreshing taste we all need from time to time.

Limit Diuretics

Listen, I need my matcha just as much as the next person, however caffeinated beverages like coffee, tea & alcohol have diuretic effects, leading to increased urination and potential dehydration. While we don’t need to eliminate these drinks entirely, try to find a balance and make sure to have an extra glass of water if you do decide to indulge in a pina colada by the pool.

Hydrate Before, During & After Activities

Summer activities like hiking, biking & beach sports increase needs for fluids. Make more of a conscious effort if you are staying active. It’s important to replace the fluids lost through sweat to keep our energy levels up for the next activity.

Watch out for dehydration

Dehydration affects everyone but your body often gives you signals when it’s dehydrated. Watch out for these signs.

Darker than usual urine

Dry mouth

Fatigue

Headaches

Muscle Cramps

Confusion

Not urinating despite steady water intake

The needs for hydration are largely based on activities, climate and individual health so at the end of the day listen to your body and make hydration a priority for health, and enjoy the countless benefits that come with it. Your body will thank you for the effort! Cheers to a healthier, more vibrant you this summer!

The information provided in this blog is for general informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any significant changes to your diet or hydration habits. Individual hydration needs can vary widely, so it’s important to listen to your body and seek personalized advice if needed. Stay hydrated and healthy!

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How to get the most from the Persona wellness app

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

Add Healthy Habits, Not Restrictions

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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

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7 fun ways to boost your energy

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!

References:

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
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

Spring Reset Supplements for Energy, Immunity, and Mood

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What to drink—and not to drink—for better sleep

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.

About Gabby

*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:

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
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
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
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.
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.

Better Sleep After 40: Tips for Recovery, Energy, and Longevity

Better Sleep After 40: Hacks for Recovery & Longevity As we age, sleep doesn’t come as easily or deeply as it once did. If you’ve crossed 40 and find yourself tossing and turning, waking up tired, or relying on caffeine

Sleep 101: The A to Zzzz of great sleep

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

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Sleep 101: The A to Zzzz of great sleep

Gabby, MA, BSN

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.

*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:

The state of sleep health in america in 2023 – sleephealth.

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Top 10 Supplements for a Sharper Mind

Nutrition to keep your hungry brain young, sharp, and well-fed.

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Astaxanthin

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Vitamin E

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Lycopene

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PROBIOTICS

OMEGA-3 FATTY ACIDS

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Nutrition and Vitality

1. Leafy Greens

2. Berries

3. Nuts and Seeds

4. Whole Grains

5. Fatty Fish

6. Legumes

7. Citrus Fruits

8. Dark Chocolate

9. Avocados

10. Green Tea

11. Yogurt and Fermented Foods

12. Sweet Potatoes

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3. Track your progress

4. Chat with us live

**Nutrition to keep your hungry brain young, sharp, and well-fed.**