Avoid screens before bed

Health hacks that will make you feel better every day

Staying on top of your health can be tough, especially when life gets busy. But what if there were easy things — or “hacks” — you could do to step up your health and wellness game?

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Eat a protein-rich breakfast
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Not so fast

Eat slower to avoid that post-meal bloat and still have room for pie.

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Nutrition

Gratitude

There are health benefits to being thankful.

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Mental Health

Falling back an hour

Another year, another end of daylight saving time. Discover the risks of SAD and vitamin D deficiency this season.

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Mental Health

Step it up

The power behind 10,000 steps a day.

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Fitness

Oh my squash!

The rise of the pumpkin and butternut squash — these winter squashes have benefits beyond autumn-themed decorations, drinks and candles.

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Nutrition

Feel-Good Hacks

Try to boost your four feel-good hormones with 12 easy hacks.

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Mental Health

The jet lag checklist

Feeling jet lagged is no fun, and neither is getting sick. So here are some hacks to help you stay healthy and rested before, during and after your journey.

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Sleep

We “heart” pushups

Pushups are a fitness staple — requiring no equipment, they can be done anywhere and easily modified. Undoubtedly, pushups are good for your arm and shoulder muscles but have you considered the possible long term impact on your heart health?

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Fitness

Men's Health & Wellness Test

This at-home test kit analyzes a broad range of vital indicators to monitor your overall health and identify potential risks and areas for improvement.

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General

What’s in your health stack?

Your health stack is everything involved in your health and wellness journey. Activity trackers, meal prepping kits, exercise routines and meditation apps are all parts of a stack. Have you considered what’s part of yours?

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General

Laugh it up

Laughter may not always be the best medicine, but it can help. Laughter can help relieve stress and tension, benefit your immune system, uplift your mood and even relieve physical pain.

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Source: Mayo Clinic

General

Pat a pet

There’s a reason universities have de-stress puppy playtime events and major airports have introduced ambassador dog programs — interacting with pets lowers our cortisol (stress hormone) levels and blood pressure while boosting our mood!

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Mental Health

Learn something new

Learning how to do something new can produce powerful feelings of growth, confidence and accomplishment. Plus, you’ll gain a new skill!

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General

Hop in a cold shower

Cold water is a popular solution for cooling down after a workout since it helps muscle recovery by increasing circulation and reducing inflammation. But taking a cold shower can also be a quick way to wake up, calm down and, according to some research, strengthen your immune system.

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Sources: NCBI, PubMed, NCBI

General

Practice daily meditation

Meditation is a popular and proven method of supporting your mental well-being by reducing stress, improving focus and clearing your mind. Meditation comes in many forms and is flexible about fitting into your schedule; start by adding a 10-minute meditation session to your daily routine. For more meditation support, try downloading a guided meditation app.

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Source: Mayo Clinic

Mental Health

Get back to nature

It’s important to remember the value of spending time outside, whether that means going for a walk in your neighborhood or embarking on an adventure in the mountains. Studies have found that spending time in nature can lower stress, boost your mood and refresh your brain. So find green spaces near you and add visits to your routine.

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Source: APA

Mental Health

Celiac Disease Testing

Measure your body's response to gluten with gold standard biomarkers tTg-IgG, DGP-IgG & DGP-IgA.

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Nutrition

Workout with a friend

Having a friend join you at the gym not only makes it more fun but it may boost your motivation through encouragement (and possibly some friendly-competition). You’re also more likely to stick to your fitness routine if someone is expecting you to show up.

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Source: CDC

Fitness

Stay hydrated!

Aim for at least eight glasses of water a day. Investing in a nice reusable water bottle to keep with you throughout the day can be a good reminder (and it’s environmentally friendly too). If you still forget to drink enough water, there are apps available that track your water intake and send hydration reminders.

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Source: Mayo Clinic

Nutrition

Boost your workouts with music

Music can increase your performance when you exercise by boosting your focus, endurance and power.

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Source: NCBI

Fitness

4 Simple Ways to Improve Your Sleep

Sleep is part of everyone’s night or day (at least it should be). So why not make the most of it?

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Sleep
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