This summer, I started a dog walking job that transformed me into an early riser, an initially difficult adjustment for my night owl traits. But despite settling into a new routine, and managing 7 to 8 hours of sleep, I was clearly still tired — at least according to my eye.

Fatigue after a late night is a given. But if you feel tired all the time and you’re unsure why, the reason for it might be less obvious.

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1. You have too many work and life stressors.

According to Dr. Jyoti Matta, a sleep specialist and pulmonologist from Jersey City Medical Center, it’s all connected.

“When a person’s tired, it can lead them to eat more processed, high-salt, high-fat, and high-calorie foods,” says Dr. Matta. “These food choices lead to sleep difficulties, which then compound the daily life stressors.”

She recommends meal planning as one way to avoid consuming too many processed foods, or poor dietary choices that are easier to make without a plan.

2. There may be an underlying medical issue.

Excessive tiredness can happen for a number of reasons. Sometimes finding the root cause can be a challenge. Licensed dietician and nutritionist Kimberly Gomer says reviewing any potential medical causes is always the first thing she does with a client.

“One possibility is low iron, so I’d review their iron status, ” Gomer says. “Low levels could explain feeling tired — another possible cause is low thyroid issues — a common hallmark of continuous fatigue.” She recommends lab work to further review potentially contributing medical factors.

3. Your blood sugar is low.

If a medical reason is ruled out, there are other causes for low energy.

“One is low blood sugar, which is regulated by the hormone insulin,” explains Gomer. “An estimated 60 to 70 million people however suffer from insulin resistance, a physiological issue that affects our blood sugar, which rises when we eat and drains the body of energy.”

She says the best way to keep it stabilized is with a careful eye and a healthy diet of proteins, vegetables, and mindful snacking.

Related: The Best 8 Foods To Lower Blood Sugar Levels

4. You’re getting sleep, but it’s not quality sleep.

Just as in my case, even when we think we’re getting enough sleep, our bodies may be telling us something else, and we need to listen to them. One of the main reasons for tiredness isn’t lack of sleep but the quality of slumber.

The number one reason individuals have issues is sleep apnea, Gomer explains. A disorder that causes breathing to stop and start while you sleep which can result in still feeling sluggish or low the next day, and it’s prevalent in 18 million Americans — or one in every 15 people.

“In this case, being treated by your doctor, or a sleep specialist to get proper treatment,” she says. “This will include a CPAP machine or dietary intervention to improve healthy habits.”

According to Dr. Matta, disjointed sleep also impacts cardiovascular and hormonal health, causing physical issues like weight gain and emotional ones like brain fog, or poor decision-making.

5. Anxiety is impacting your life.

If feeling exhausted is a common part of your life, something deeper might be at play.

“Constant worry during the day can carry into the night and cause mental hyperarousal, which can keep you from falling asleep,” says Gomer. “Once you do, having an anxiety disorder can prevent you from feeling rested. Stress management is key. Exercising [can help] — even if it’s just a walk — and making sure to employ coping techniques that include meditation and breathwork.”

For better sleep, she suggests practicing sleep hygiene. This includes watching how close you eat to bedtime (at least 2 to 3 hours is optimal), sticking to a sleep schedule, physical activity during the day, and a restful nighttime environment.

6. You’re consuming too much caffeine.

We use caffeine to wake us up throughout the day. But drinking too much of it can also have the opposite effect. Gomer recommends limiting caffeine intake or keeping a close eye on managing it, and ensuring you don’t drink it close to bedtime.

7. You’re not eating a nutritious diet.

Not just what we eat, but when, greatly contributes to our sleeping patterns. Dr. Matta explains that sleep deprivation correlates to the food we eat during the day. She says a clean, healthy diet with more whole foods and less processed ones promotes healthy blood sugar and smoother sleep.

“Some immediate changes that can help,” she says. “One is meal planning, which helps to keep you on track and encourage better choices throughout the day. Another is monitoring your alcohol intake.”

Unlocking the key to why you’re feeling tired might not happen instantly. Changing habits, and developing new techniques to encourage better sleep happens over time. But once contributing factors are addressed, there should be an improvement in feeling more rested, inside and out.

Read next: 7 Healthy Breakfast Ideas That Take 15 Minutes or Less

The post 7 Reasons You Feel Tired All the Time, Say Experts appeared first on Clean Plates.

Dan Buettner has dedicated his life’s work to identify the key factors behind what makes a Blue Zone so successful. The Blue Zones include five regions of the world with the densest population of centenarians. His research, funded by National Geographic and the National Institutes on Aging, has taken a close look at what lifestyle factors play into the success of these healthy regions in order to develop simple tools one can easily apply to their daily life.

So what exactly makes a Blue Zone so successful? We asked Buettner to share the specific tips for a longer life that he recommends based on his research, including his latest findings for his new cookbook The Blue Zone American Kitchen.

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1. Try eating plant-forward or plant-based.

Buettner is 100% behind the plant-based boom, especially when referencing all the research that shows the link between eating a plant-based diet and longevity. One recent 2022 study published in PLOS Medicine by researchers from the University of Bergen in Norway concluded that eating more plant-based foods — like legumes, whole grains, and nuts — while eating less red and processed meat increased life expectancy by 11 years for women and 13 years for men.

Even though meat is known for being a complete protein (a protein that has the perfect balance of all nine essential amino acids), Buettner says it’s easy to make a complete protein by combining certain plant-based foods together.

“If you have put a bean and a grain together, you have a whole protein,” he says. “My favorite Blue Zone lunch is a peanut butter sandwich on whole grain wheat bread or Ezekiel bread. When you put peanut butter on wheat bread, you get a whole protein. It’s high in protein, high in fiber, and it’s got some fat in there so it’ll have lasting.”

If going plant-based feels intimidating to you, eating a plant-forward diet —which puts more of an emphasis on eating plant-based foods versus meat — can still make a difference in longevity. According to the American Heart Association, focusing on a plant-forward diet and eating less meat can help reduce the risk of major health implications like heart disease, stroke, obesity, high blood pressure, high cholesterol levels, type 2 diabetes, and more.

2. Stock your pantry.

Not a fan of the taste of vegetables? Buettner says how you cook — and what you cook it with — makes all the difference.

“The secret to making vegetables taste good is usually spices, herbs, and fat,” he says. “And most of the time, in the Blue Zone world, when we talk about fat, we mean olive oil.”

His favorite pantry staples to grab for tasty meals include dried savory herbs (like parsley). Buettner also constantly stocks up on whole grains and nuts.

“A handful of nuts a day conveys about two years of extra life expectancy,” he said, referencing a 2013 cohort study published in The New England Journal of Medicine.”

He also says having your favorite fruit and vegetables on hand is key for actually adding plants to your meals. “Notice I don’t pick out any specific one,” he says, specifically pointing out how you should stock up on the plants that you actually enjoy cooking and consuming regularly.

Need meal ideas? Make the most of your pantry staples with these 9 Pantry Dinner Ideas When You Need Something Quick.

3. Aim for the simplest ingredients.

Healthy recipes don’t have to be so complicated. In fact, eating healthy is actually a lot simpler than you think.

“The cheapest ingredients tend to be the healthiest,” Buettner says, whose favorite spot of the grocery store is the dry beans section. People in Blue Zones aren’t [typically] rich, so they are cooking with peasant ingredients like beans and whole grains, greens, and tubers.”

4. Utilize your slow cooker and pressure cooker.

“You can get a lot done with a Crock Pot or even better in an Instant Pot,” he says. “I’m a big fan of the Instant Pot because most longevity recipes can be made without baking for hours. Most recipes in an Instant Pot can be assembled in a matter of minutes. You hit a button, you come back, go do whatever you’re doing, come back 20 minutes later and you have 10 servings of a meal that can be frozen.”

Buettner even says half the recipes in his new cookbook The Blue Zone American Kitchen can easily be made in the Instant Pot, making it easier to eat a Blue Zone diet right in the comfort of your own home.

Related: 8 Cozy Instant Pot Soup Recipes That Are Super Healthy

5. Try a unique savory breakfast.

Unfortunately, most breakfast items are either high in added sugars or saturated fat, making them not-so-great for a longevity-focused diet. Buettner suggests trying something a little different for your first meal of the day — like soup.

“I’m a big fan of starting your day with minestrone soup, such as the ones in my books, or any other sort of bean soup,” he says. “It will satiate your hunger for three to four hours. They provide all the fiber necessary for a well-functioning microbiome. You get a whole spectrum of nutrients and complex carbohydrates.”

6. Go for walks often.

Living a long life isn’t just about what you at, although that is a huge part of it. According to Buettner, movement is also key for longevity — and it can be easy as going for a walk.

“In an ideal world, you’re living in a walkable community,” he says. “You get way more exercise than people would think.”

A 2022 meta-analysis in The Lancet Public Health even confirmed this; reaching a particular step goal each day lowers the risk of all-cause mortality. The study suggests that adults over the age of 60 should get at least 6,000 to 8,000 steps a day, while younger adults should try to hit 8,000 to 10,000 a day.

7. Chat with someone new.

Community and social interaction are also major parts of living a long, happy life.

“Living in a place where you’re gonna bump into people and have spontaneous social interaction [makes a huge difference],” he says. “There’s some research that suggests that just conversations with a random neighbor or your postman or your barista are actually more predictive of longevity than diet or exercise.”

All in all, Buettner says that your surroundings — between the kitchen, a walkable enviornment, and changes for social interaction — are all significant for increasing your life expectancy.

“Longevity is not an individual responsibility,” Buettner says. “It is almost always the result of the right environment. So if you want to live longer, don’t try to change your behavior. Change your surroundings.”

Read next: 9 Longevity-Promoting Recipes from Italy’s “Blue Zone”

The post 7 Tips for a Longer Life, Says Famous Blue Zones Researcher appeared first on Clean Plates.

The study, published in the journal Annals of Internal Medicine by researchers at the University of South Australia, found a connection between low vitamin D levels and mortality, including increased risk of respiratory disease. However, the risk of earlier death significantly decreased for subjects with increased vitamin D concentrations.

But how can a person be deficient in vitamin D if it just takes standing in the sun for a few minutes? Unfortunately, obtaining enough vitamin D isn’t always that simple.

First, the weather is a major benefactor of vitamin D deficiency. Fewer people are inclined to go outside when the weather is cold, which makes sense as to why many people experience seasonal depression during the winter months without vitamin D providing that boost in serotonin and dopamine—i.e. the “happy hormones.”

Second, vitamin D can’t be obtained with the use of sunscreen. While SPF is beneficial for protecting our skin from developing certain types of cancers, it also blocks the body from synthesizing the vitamin D that comes from UVB light.

Third, mobility can be an issue for some. Vitamin D is an essential vitamin for calcium absorption, which is particularly beneficial for maintaining strong bones as you get older. However, if a senior is not able to easily get outside in order to get that vitamin D boost (or is meticulously told by a skin doctor to protect their skin with SPF), getting that vitamin D can be rather complicated.

How much vitamin D do you need in a day?

According to the National Institutes of Health, the recommended daily allowance (RDA) of vitamin D for anyone ages 1 to 70 is 15 micrograms, or 600 international units (IU). The amount will slightly increase for anyone over the age of 70 for an extra bone-building boost, at 20 micrograms (800 IU).

So with the changing weather—as well as other contributing factors that limit someone from getting their vitamin D needs—here are a few easy steps to take to avoid vitamin D deficiency this time of year and get the RDA that you need.

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1. Incorporate vitamin D-rich foods.

Although Vitamin D isn’t as commonly found in dietary sources compared to other vitamins, it is still prevalent in certain foods that you can easily incorporate into your diet. Here are a few you can easily add to your meals.

• Fatty fish: One of the easiest forms of getting vitamin D through food is fatty fish—particularly the flesh of the fish. Vitamin D is absorbed in the flesh, so don’t be afraid to eat the skin to get those nutrients. Fatty fish includes trout (645 IU in 3 ounces), salmon (570 IU), swordfish (566 IU), yellowfin tuna (70 IU), and sardines (46 IU in two sardines). Fish liver oils—like cod liver—also contain quite a bit of vitamin D (1,360 in a single tablespoon).
• Eggs: Don’t skip out on the yolk! That’s where the densest number of nutrients comes from, including vitamin D. One large egg contains 44 IU. Scramble up two eggs and you have around 15% of your daily value in breakfast alone!
• Mushrooms: Specifically the kind that has been exposed to UV light. Eat a 1/2 cup of raw mushrooms that had light exposure and you’ll end up with 366 IU in a serving—just over half of your daily value.
• Beef liver and cheese: While small, both of these foods do offer some vitamin D. Three ounces of beef liver offer 42 IU, while cheddar cheese offers 17 IU with one ounce.

2. Look for foods fortified with vitamin D.

Because vitamin D deficiency is so prevalent among many consumers, easy-to-access foods have been fortified with this vital vitamin in order to get people the nutrients they need. Some foods that have been fortified include milk, plant-based milk alternatives, ready-to-eat cereals, and juice. These products usually provide anywhere between 40 to 120 IU in a serving. Be sure to look for a label that specifies that the item has been fortified to ensure you are getting that vitamin D.

It’s important to note that the vitamin D offered in fortified foods is just vitamin D2. While the sun does provide both sources of this vitamin, different dietary sources do not. Vitamin D2 comes from plants, fungi, and fortified foods, while vitamin D3 comes from animal sources. That’s why it’s important to get a mix of these foods into the diet to ensure you are getting good sources of both.

3. Go for a walk.

If you are fortunate enough to be mobile, there’s still a major benefit of getting outside for a walk to soak up some rays. However, the skin does need to be exposed to the sun in order for the vitamin to synthesize.

Experts say you need 5 to 30 minutes of sun exposure on either the face, arms, hands, and legs without sunscreen during peak sunlight hours—between 10 a.m. and 4 p.m. This can be difficult to achieve if the weather is blisteringly cold, so be sure to plan to go for a walk on days that are a touch warmer to get that sun exposure on your skin.

On the other hand, the sun provides the body with so much vitamin D that you’ll only need to go for a walk twice a week in order to avoid vitamin D deficiency.

Now does sitting by a sunny window count for vitamin D exposure? Unfortunately, no. UVB light does not penetrate through a glass window, so a sunny spot on a cold day still won’t get you what you need.

4. Take a vitamin D supplement.

While many experts do say that taking supplements isn’t meant to be the solution for dietary intake (doctors and dietitians recommend eating whole foods instead), in the case of vitamin D during the winter months, it actually may be beneficial.

While most vitamin D supplements typically focus on vitamin D3, there are some that offer vitamin D2 in the supplement as well. Many brands will offer a range of different IU amounts, some even exceeding the daily value of 600 IU.

Nevertheless, keep in mind that vitamin D supplements don’t need to be consumed every day. The amount of vitamin D you consume will not deplete by the end of the day; your body will use it over a longer period of time. So if you take a vitamin D supplement with 5,000 IU, that will last you a week or so before needing to take it again.

Does the amount matter? Actually, yes. Too much vitamin D in the system can cause toxicity. This is due to a buildup of calcium in your blood known as hypercalcemia, which can cause nausea and vomiting, weakness, and frequent urination, according to the Mayo Clinic.

That’s why it is vital to talk to a medical professional before taking adding any supplement to your daily regimen, including vitamin D—even if you are looking to avoid vitamin D deficiency.

Read next: 6 Low-Carb Casseroles Perfect for Cozy Winter Meals

The post Avoid Vitamin D Deficiency This Winter With These 4 Key Steps appeared first on Clean Plates.

Emmy Bright MS, RDN, CD, LDN, shares that research has found a clear association between sleep and blood sugar. “A 2015 study found that those sleeping less than 6.5 hours or more than 9 hours had a higher hemoglobin A1c and fasting blood sugar than those who slept 7-8 hours,” explains Bright.

Furthermore, Bright points out that additional studies have discovered that the more time it takes someone to fall asleep, the higher the chance they have poor glycemic control. “Also, having more overnight wake bouts is associated with a higher hemoglobin A1c and fasting blood sugar,” she adds. “On the other hand, researchers have found an association between good sleep quality and a lower hemoglobin A1c.”

This connection between sleep and glycemic control may result from various factors. “During sleep, our brain has decreased glucose utilization, which might account for higher blood glucose levels,” Bright shares. “We also know that poor sleep is associated with changes in your appetite-regulating hormones, such as ghrelin and leptin, meaning you may feel hungrier and less satisfied with food the day after a poor night’s sleep.”

She says that this could account for more food cravings and less balanced meals, which may lead to higher blood sugar levels. “Sleep disturbances can lead to less energy expenditure during the daytime, which means blood sugar may stay at a higher level than it would if you were moving your body more regularly throughout the day or getting in a workout,” she adds.

Thankfully, you can implement some easy tips to help improve your sleep and blood sugar levels. Although this advice is tailored to people with diabetes, those without diabetes may also benefit.

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Go to bed the same time every day.

It’s easy to lose track of time and spend late-night hours watching Netflix or clicking around on the computer. However, not planning ahead and creating a sleep routine for yourself can negatively impact your overall well-being, including your blood sugar levels. Because of this, Victoria Whittington, RDN, recommends creating a routine for yourself and going to bed and waking up at the same time every day to help keep blood sugar levels in check.

“Create a relaxing bedtime routine that lets your body know it’s time for sleep,” she shares. She also notes to avoid caffeine and stimulants within eight hours of bedtime, as they may cause disrupted sleep. “Eat well, exercise, and take any prescribed medication to help manage diabetes,” Whittington adds.

Keep track of your diet and sleep.

Knowledge is power, and keeping tabs on your sleep and blood sugar numbers can help you gather more information on how certain foods affect your sleep quality and quantity.

“Patient sleep management is key, as is knowing your numbers and how food and beverages you consume impact your blood sugars,” explains Maya Feller, MS, RD, CDN registered dietitian nutritionist and MyFitnessPal consultant. Feller shares that “tracking” is an essential component of patient self-management.

Because of this, Feller recommends downloading a tracking app, such as MyFitnessPal, that can be paired with sleep trackers and wearables, allowing you to easily follow your sleep data and food diary side by side.

“This way, you can begin to make connections between what you’re eating in the hours leading up to bedtime and the quality of your sleep,” Feller explains. For example, if you notice more disrupted sleep when you have carb-filled or starchier meals later in the day, you can tweak your diet choices accordingly.

Eat regular meals.

Eating regular meals is a simple way to have a better night’s sleep. “One thing I always tell my patients is to focus on regular meals, including starting with a nutritionally-complete breakfast every morning,” explains Bright. Bright shares that, based on a 2016 review published in Advances in Nutrition, skipping out on breakfast may be associated with poor sleep and can be detrimental to blood sugar levels. “Our circadian clock controls many of the systems involved in glucose metabolism, including enzyme and hormone activity, and therefore plays an essential role in insulin sensitivity.”

According to a 2017 randomized controlled trial published in Diabetes Care, not eating breakfast can disrupt our circadian rhythm, “which is itself associated with reduced insulin production and more insulin resistance,” Bright adds. “It’s also associated with a higher hemoglobin A1c and risk of prediabetes, specifically in adolescents, and may lead to lower GLP-1 and insulin responses after lunch and dinner,” she adds.

Not only that but Bright shares that skipping meals in general, whether it’s breakfast or lunch, might cause you to be hungrier during later meals, which could cause you to eat past your “comfortable point of fullness” more often. “In other words, skipping meals could lead to compensatory eating, thus leading to higher-than-normal blood sugar levels,” Bright shares. “Research has shown that eating irregularly is associated with poor sleep and a higher risk of metabolic syndrome, regardless of one’s calorie intake.”

She points out that, on the flip side, according to a 2018 review published in Cambridge University’s Proceedings of the Nutrition Society, eating breakfast regularly may be associated with healthier sleep habits, better sleep quality, and more stable blood sugar responses in the afternoon and evening. The more you know.

Read next: 8 Dinners to Eat For a Better Night’s Sleep

The post Is There A Link Between Sleep and Blood Sugar? Experts Weigh In appeared first on Clean Plates.

I still felt great during these months because I had significantly reduced my drinking, but it had been a long time since I had experienced the feeling of going a full month without a drop of alcohol at all. So when I decided to participate in Sober October this year, I was absolutely shocked at how amazing I felt.

Sober October is similar to Dry January in that it’s a 30-day challenge of going sober, i.e. avoiding alcohol altogether. While Dry January has more of a focus on starting the new year off right, Sober October is more of a pre-holiday reset.

My motivation for participating in Sober October was both physical and emotional. I moved to New York City about three years ago, and I learned fairly quickly that many activities in this city revolve around drinking. Meeting up for happy hours, dancing with friends, or enjoying wine and movie nights during the winter.

This past summer in particular was one full of fun plans with friends and a lot of social drinking. So by the time September rolled around, I was feeling the effects of alcohol on my mind and body. I felt bloated, tired, sluggish, and my skin wasn’t as clear as it used to be. I was experiencing brain fog on a regular basis and noticed that a night of drinking also seemed to dampen my mood the next day. When I heard a friend mention going sober for 30 days, it felt like the right thing to do to give my body a break.

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How I felt physically after giving up alcohol for 30 days

It didn’t take long at all for me to start feeling less bloated once I gave up drinking. I don’t think I necessarily lost weight or anything like that, but I didn’t feel bloated anymore, and my digestion seemed to really level out. I know I can’t prove that this was because of alcohol necessarily, but I really felt my gut health improving over this month-long period.

After a few weeks of no drinking, I also noticed that I wasn’t as tired or sluggish, which was one of my least favorite things about alcohol. Whenever I would meet up with friends for drinks, I would always have to brace myself for feeling lethargic the next day. And this completely cleared up when I gave up alcohol for a month.
I also noticed that my skin started to clear up, and I had much less redness on my face.

How I felt emotionally after not drinking for a month

Along with feeling the physical benefits of a month without drinking, I also felt some mental and emotional benefits as well.

For one, my brain fog seemed to really improve after a couple of weeks. Similar to my feelings of sluggishness, I was used to experiencing a foggy brain on days after drinking. But once I got used to life without drinking, I noticed I was thinking much more clearly and able to process things faster.

Emotionally, I felt so much lighter and had less of the overall “low” feeling I experienced when I drank. It also helped me to be totally sober at social gatherings because I was able to avoid that next-day panic of “oh no, did I say or do something stupid while I was drinking?”

How I view alcohol now

After my 30 days of not drinking, I did go back to drinking alcohol again, except this time with new eyes and a new sense of balance. I learned that I didn’t need alcohol to have fun at social events, and I felt I needed alcohol, it was probably a sign I didn’t want to be at that event in the first place. I learned that my body feels really energized and alert when I don’t drink the night before and that skipping alcohol can help regulate my mood.

I still drink alcohol when I feel like it or at special events, but I have a much better grasp on approaching drinking with a more balanced mindset. And yes, I’d absolutely do a 30-day cleanse again.

Read next: 5 Alcohol-Free Spirits to Try

The post I Gave up Alcohol for 30 Days and I Feel the Best I’ve Ever Felt appeared first on Clean Plates.

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1. Integrate adaptogens

A natural way to destress to live longer is by incorporating adaptogens into your lifestyle – plants that support your body’s ability to handle stress.

“They help build resistance to outside stressors by promoting hormonal balance,” explains Serena Poon CN, CHC, CHN, Celebrity Chef & Longevity Wellness Expert at Serena Loves.

According to Poon, adaptogens that help stress relief and balance include Tulsi (which is holy basil), ashwagandha, Rhodiola rosea, ginseng, jiaogulan, licorice root, and Schisandra.

2. Get social

No, we’re not talking social media where you can sit behind a screen and scroll through Instagram all day. If you want to destress to live longer, we’re talking about actually communicating face-to-face with people to help boost your spirits.

“Building and maintaining positive social connections can provide emotional support and a sense of belonging, reducing feelings of stress and loneliness,” says Dr. Menka Gupta, MD, a medical doctor and functional medicine practitioner at Nutranourish. “Strong social ties have been associated with lower levels of inflammation”

3. Indulge in dark chocolate

Chronic stress has been found to drive the brain to crave comfort food, according to a 2023 article published in the journal, Neuron. While it’s best to avoid junk food for fear it will lead to other life-shortening conditions, there’s a sweet treat that’s beneficial to destressing to live longer.

“Multiple studies link dark chocolate consumption with reduced emotional stress,” says Kristin Kirkpatrick, RDN, Cleveland Clinic, and co-author of Regenerative Health. “A 2009 study associated dark chocolate consumption with lower rates of stress hormones in the body.”

Kirkpatrick also states a 2014 study published in the Journal of Proteome Research found that both dark and milk chocolate helped in reducing stress over two two-week periods, and a 2022 randomized control trial in The Journal of Nutritional Biochemistry found that chocolate consumption (85% cocoa) improved mood in healthy adults.

“Chocolate is derived from the cocoa bean – a flavonoid-rich plant high in antioxidants thought to help in reducing inflammation and enhancing gut microbial diversity,” Kirkpatrick explains.

4. Find ways to play

Unleash you’re inner kid, do something that will make you smile or laugh so hard you begin to cry. That feeling seems to get lost in the hustle and bustle of everyday life.

“Life is stressful. Getting wrapped up in the seriousness and professionalism required in life can be very easy, especially during work days,” says Joel Frank, Psy.D, owner of Duality Psychological Services. “For many adults, the concept of ‘play’ can feel foreign, and finding time within their busy schedules to play can feel like a waste of time or unfeasible, given what else they have scheduled during the week.”

While play can seem like an activity reserved for childhood, Frank suggests balancing out the serious components of life with fun and creative play opportunities is an invaluable dynamic to promote stress regulation.

“Some examples of play activities can include reconnecting with a childhood hobby, taking a class promoting creativity, such as art or Improv, participating in activities encouraging imagination, and searching for new and exciting experiences,” Frank suggests.

5. Meditate

Instead of your brain focusing on what’s stressing you out, have it focus on your breathing and relaxation.

“Scientific studies consistently highlight the efficacy of mindfulness-based practices in stress reduction,” says Dr. Ryan Sultan, MD, a teaching psychiatrist and researcher at Columbia University. “Research, such as a 2014 meta-analysis published in the Journal of the American Medical Association (JAMA), has demonstrated that mindfulness meditation interventions can lead to significant improvements in symptoms of anxiety and depression.”

Dr. Sultan goes on to say that functional magnetic resonance imaging (fMRI) studies have shown alterations in brain activity associated with stress and emotional regulation after regular mindfulness practice.

“The practice of mindfulness, whether through meditation or other techniques, appears to induce structural changes in the brain’s regions linked to self-awareness and emotional processing, promoting a more adaptive response to stressors,” he says.

6. Tune in to yourself

You know your body better than anyone else, which means you can pinpoint the causes of your stress as well as how to unwind in ways that work for you.

“One of the best ways to mitigate stress is to be able to understand your personal triggers and responses,” says Poon. “If you are entering a particularly busy time at work or you have a stressful family event that you know will cause you psychological stress, it’s important to have a toolbox of resources on hand to help you ease stress at the end of the day (or throughout the day).”

Some practices that Poon suggests include a warm bath at the end of the day, practicing yoga and/or meditation, exercise, or spending time with a good friend.

7. Sip some tea

Tea has some amazing benefits, and there are many to choose from. Overall, tea has the power to help you destress to live longer.

“Drinking tea has been associated with reduced stress levels, attributed to its content of l-theanine, a naturally occurring amino acid,” says Sara Chatfield, RDN at Healthcanal.com. “Other beneficial antioxidant compounds in tea may also contribute to its stress-reducing effects.”

8. Seek professional help

Life can be stressful, but that doesn’t mean you have to deal with it alone.

“Seeking support from mental health professionals has a robust empirical foundation,” says Dr. Sultan. “Evidence from randomized controlled trials, such as those reviewed in the 2018 Journal of Clinical Psychology supports the effectiveness of psychotherapy in managing stress and improving overall psychological well-being.”

Dr. Sultan suggests that therapeutic approaches, including cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT), offer evidence-based strategies for stress reduction, emphasizing the development of adaptive coping mechanisms and emotional regulation skills.

Read next: 6 Eating Habits That Might Be Increasing Your Stress

The post 8 Ways to Destress So You Can Live a Longer Life appeared first on Clean Plates.

Between Thanksgiving, holiday parties, work get-togethers, secret Santas, and New Year’s Eve bashes, maintaining those healthy habits you’ve become accustomed to might feel like the last thing you have time for. And yet, while you may not have the time or motivation for elaborate self-care weekends, you can still keep up with these basic healthy holiday habits that will leave you feeling your best throughout the season.

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1. Stay rested

Fight the urge to stay up late to finish your to-do list or binge-watch Hallmark movies and prioritize your sleep. Even though it’s the holidays, you should aim for a solid 7 to 9 hours of sleep most nights. If you sacrifice sleep for late-night parties, you’ll have a hard time being your best, mentally and physically, the next day.

If you’re having a hard time getting quality sleep during the holidays, try some of these tips:

• Create a soothing bedtime routine and stop using electronics or screens at least an hour before bed.
• Skip the cocoa or other caffeinated drinks in the evening. Sip on herbal tea instead.
• Make your room cool and dark. The National Sleep Foundation recommends keeping your bedroom a cool 60 to 67 degrees Farenheight and using room darkening blinds.

2. Hydrate, hydrate, hydrate

When the weather turns colder, you might find yourself reaching for your water bottle less and less. This huge mistake can leave you feeling dehydrated, cranky, and unproductive.

During the winter, when temperatures are colder, you can’t rely on thirst to tell you when to drink more water. In fact, researchers found that cold weather decreased participants’ thirst response by up to 40%!

How much you need to drink depends on many things, such as gender, weight, and activity level. Still, the U.S. National Academies of Sciences, Engineering, and Medicine estimate that adult men need 15.5 cups of fluid each day while adult women need 11.5 cups per day.

To stay hydrated as simply as possible, keep a reusable water bottle with you and eat plenty of hydrating foods such as fruits, vegetables, and healthy soup!

3. Move your body

If cold weather and the holiday season have you wanting to curl up on the couch instead of killing some curls in the gym, you’re not alone! A Gallup poll found that people who routinely exercise at least 3 to 4 days per week exercised the most in the summer months and the least in December.

Sticking to an exercise schedule throughout the holiday season can help do more than keep you physically fit. The immediate benefits of exercise include reduced depression and anxiety and improved thinking and judgment.

So while you should allow yourself time to enjoy your favorite holiday movies and relax this holiday season, you’ll also want to make room in your schedule to exercise. Make exercise fun by planning the occasional ice skating date with friends, a friendly snowball fight, or trying new indoor activities like rock wall climbing.

4. Load up on fruits and veggies

There’s something about the winter months that make it extra tough to enjoy crisp salads and juicy watermelon (or is that just us?). With cold weather comes comfort food cravings, but don’t write off your fruits and vegetables just yet.

Eating fruits and vegetables gives you the vitamins and minerals you need to stay healthy and fight off illness during cold and flu season. They also help you to eat enough fiber each day. The 2020-2025 Dietary Guidelines for Americans recommends that adults get between 25 and 34 grams of fiber daily. Fiber is essential for digestive health, heart health, and healthy blood sugar levels.

Fill up on seasonal fruits and veggies and enjoy them in new ways this holiday season. Citrus fruits, cranberries, pomegranates, and apples are perfect to snack on or add to your holiday meals and desserts. Add brussels sprouts, squash, broccoli, and cauliflower to your winter dishes for daily servings of seasonal vegetables too.

Related: 8 Cozy Instant Pot Soup Recipes That Are Super Healthy

5. Keep connected

For some, it may feel impossible to find alone time during the holidays, but for others, staying connected can be a real hurdle. The weather is colder, the days are shorter, and people are busy. If it feels like you’re just going through the motions each day and unable to spend meaningful time with people you love, you’re not alone.

People of all ages are susceptible to loneliness, and during the holidays these feelings can increase exponentially. Stay connected with others in small ways throughout the entire holiday season by planning quick coffee dates with friends, or video calls with out-of-town family members. You could even go old-school by writing handwritten letters and cards to the people you love and can’t see nearly enough.

6. Maintain a mindfulness practice

If the holiday hustle and bustle has you running around from when you open your eyes to when your head hits the pillow, it might be time for a time-out. No matter how busy your days are, carve out a small pocket of time for a mindfulness practice that works for you.

Routinely practicing mindfulness can help reduce stress levels, boost your memory, improve focus, and help you cultivate better relationships with those around you. This could be in the form of a 10-minute guided meditation or a few minutes with your journal, jotting down affirmations and words of gratitude. If you’re especially short on time, multi-task with this effective shower meditation.

7. Limit screen time

Nothing can make you feel inadequate like seeing what everyone else is up to on social media. Beautifully decorated homes, miles of presents wrapped under the tree, and glorious holiday tablescapes can leave you feeling like everyone has more, does more, and is more than you.

Remember that everyone shares only their highlight reels online. You don’t get to see the crying kids, fights over the last piece of pie, and all the cleaning and prep work that went into that perfect snapshot. Avoid falling into a comparison trap that leaves you wondering why you even try by protecting yourself on social media. Limit your time and log on with a purpose. This will help prevent you from spending hours scrolling, comparing, and feeling bad about not keeping up with the Joneses.

Read next: 10 Trader Joe’s Frozen Appetizers Perfect For Holiday Parties

The post 7 Healthy Holiday Habits You Can Easily Maintain This Season appeared first on Clean Plates.

In fact, in my private practice, I repeatedly work with women who feel less satisfied with their bodies after attempting weight loss. And there is a good amount of research to support this. When you spend so long criticizing your body and working to make it smaller, you don’t learn how to appreciate your body day-to-day.

In a world where the focus is almost always on weight loss and becoming skinnier, so many women benefit from learning how to simply exist in their bodies without wanting to change them. This is the essence of the body positive movement. And for years, I firmly stood behind this message — until I got really sick.

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My body needed to be taken care of.

In 2020, during a stressful life period, I developed severe IBS symptoms. As time went on, my weight started to climb. Everything I used to say and believe about body image felt challenged. At first, I told myself “it’s time to put your beliefs to the test; can you truly walk the walk?”

Over time, my health issues worsened: I couldn’t go longer than an hour or two without feeling painfully hungry. I felt lightheaded if I walked for too long. My hormones were all over the place. I lost my menstrual cycle. I gained about 35 pounds. It felt like my body wasn’t my own.

At some point, it became really hard to ignore these symptoms and dismiss my body changes. In fact, I would argue that trying to love my body through these changes blinded me from getting the help I needed sooner.

Eventually, after a lot of inner turmoil, I finally found the right treatment for my symptoms. Truly, within a few days, nearly all of my symptoms had improved. And within a few months, my weight naturally re-calibrated back to where it used to be.

It’s obviously not just weight loss, but that I got my health back and my previous symptoms cleared. So, weight loss was a byproduct of figuring out my health.

For me, weight gain was a symptom that something was really, really wrong. If I had listened to the body-positive voice in my head that told me to just keep buying another pant size, my health would have continued to worsen.

I have not intentionally lost weight during this time, but I was aware that it was happening. I was finally able to resume healthy habits that make me feel my best like walking, running, weight training, eating my favorite foods again, and sleeping through the night. Naturally, these habits promote a weight that is healthy for me.

I needed to shift away from being “body positive” and focus on my health.

This experience has continued to teach me how nuanced nutrition science and body image are. Cookie-cutter plans are out. We know deprivation diets don’t work. People need totally different approaches and individualized care.

As a dietitian, this has helped me be less dismissive of clients’ weight changes. Drastic weight changes are a symptom. Something else is going on. And when we dismiss that, people feel unheard and unsupported.

I’ve also changed my terminology quite a bit. Rather than labeling myself body-positive, I feel more body-neutral or even body-curious. I am not a weight-loss-at-any-costs dietitian, but I am also not a weight-loss-is-evil dietitian.

It’s more important to find the right way to support each client as an individual — and that looks different for everyone.

Read next: Losing the “Mom Weight”: Finding a Balance Between Bounce Back Culture and Body Positivity

The post How I Felt Gaslit by the Body Positive Community appeared first on Clean Plates.

These traditional Sardinia Blue Zone recipes bring together these healthful ingredients, often with whole grain bread or pasta, while meat and fish are used sparingly and served on special occasions. With these nine longevity-promoting meals inspired by recipes common in Sardinia, you won’t have to travel all the way to Italy to experience the benefits of Blue Zone eating.

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1. Sardinian Herb Soup

Courtesy of Karen’s Kitchen Stories

Traditional Sardinian cuisine makes use of ingredients that are local and in-season, and you can do the same when selecting herbs for this herb soup. Beans provide protein here, so this dish can be healthy without the added meat (although removing the meat will alter the flavor). You can get some of that salty and savory flavor back, however, with a bit more ricotta Salata — or, take this soup in a spicier direction with fresh chilies. You can also submerge some leafy greens such as spinach or kale. For gluten-free family members or guests, prepare with brown rice rather than the Sardinian-favored fregola. Keep in mind that rice will absorb the water, so it’s best to pour the soup over the cooked rice just prior to serving.

Try the recipe from Karen’s Kitchen Stories.

2. Fregola with Clams

Courtesy of The Pasta Project

Blue Zone diets incorporate seafood sparingly (according to Blue Zones Food Guidelines, no more than three ounces up to three times per week is recommended), and fregola with clams — a popular Sardinian seafood pasta dish — is a classic, healthy option. If you’ve never cooked clams at home, don’t be intimidated: they’re not as tricky as you might imagine, and this recipe is a good one to start with. But if you prefer to skip the clams, you can consider another seafood substitution, such as shrimp. If you go that route, Chef Jacqui recommends cooking the shrimp with garlic before adding it to the tomato paste, water, and fregola.

Try the recipe from The Pasta Project.

3. Sa Panada

Get your comfort food fix without overly heavy fillings with this Sardiain version of a chicken pot pie, Sa Panada. In Sardinia, the Sa Panada ingredients vary by region and season, so you can experiment with proteins and vegetables that are available in your area. Make it vegetarian by replacing the meat with garbanzo or white beans, and consider adding peppers, which are both packed with vitamin C and a great way to add some color.

Try the recipe from Strictly Sardinia. 

4. Sardinian Salad

Image credit: The Scotsman

A light dish that lets the healthy ingredients sing, the Sardinian salad is a great start to a meal. Don’t skimp on olive oil; it’s the most widely consumed oil in Blue Zones for good reason. Studies have shown that olive oil consumption lowers bad cholesterol and increases good cholesterol. Sheep’s milk is also popular in traditional Sardinian diets, so if you can get your hands on some ricotta Salata, sprinkle some on top for a salty-but-healthy finish.

Try the recipe from The Scotsman.

5. Spicy Chickpea Soup

Courtesy of The Pasta Project

Think of this as a protein-rich vegetarian version of the fregola with clams, with a nice little chili pepper kick. You can add heart-healthy leafy greens, such as spinach or kale, or if you’ve got meat-eaters amongst you, chopped pancetta pairs well with the thick, tomato-based sauce. (Blue Zones Food Guidelines recommend two ounces of meat or less, five times per month.) If you’re preparing this one for the kids, you might skip the chili pepper and serve it with some toasted whole wheat garlic bread for dipping instead.

Try the recipe from The Pasta Project.

6. Cheese and Potato Pasta

Image credit: Dobbernation Loves

If you’re up for a culinary challenge, try your hand at culurgiones, Sardinian stuffed pasta dumplings. These little pockets are packed with longevity-promoting ingredients including basil (which can improve blood flow and reduce blood pressure), garlic (an immunity-booster), and olive oil (containing antioxidants, omega-3 and omega-6 fatty acids that help prevent cardiovascular disease, and vitamins E and K). And these dumplings are popular with the kids: make it a family night and invite everyone to a friendly competition, and see who can stuff and shape the best culurgiones.

Try the recipe from Dobbernation Loves.

7. Salad with Hazelnuts

Image credit: Pinch and Swirl

This starter brings together some of the best of popular Sardinian ingredients including olive oil, basil, lemon, and, of course, fregola. The hazelnuts and eggs provide ample protein, so no meat is needed. And if you’re not a fan of radicchio, you can play with other salad substitutions like fresh spinach, romaine, endive, arugula, or mixed greens to your liking. Honor the longest-living men in the world, a group of shepherds in Sardinia, by adding a little fresh sheep’s milk cheese, which is a natural companion to this dish. (Goat cheese would be great, too, of course.)

Try the recipe from Pinch and Swirl.

8. Minestrone Soup

This flavorful soup is hearty enough to take the chill off an autumn evening but light enough to serve in springtime, too. Packed with protein-rich beans and fresh vegetables, it’s perfect for plant-slant eating. This minestrone stands on its own as the main dish but also makes for a meatless side to share at a potluck. If you prefer to skip the pasta and want to incorporate another Blue Zone ingredient instead, toss some toasted almond slivers on top just before serving for that nutty crunch.

Try the recipe from Soup Addict.

9. Walnut Pesto Pasta

This Sardinian-inspired dish is a crowd-pleaser: quick and easy to cook, the walnuts provide protein and a nice meaty texture, and the recipe can be adjusted for vegetarians, vegans, and gluten-intolerant folks. Skip the cheese if you’re cooking for vegans, and substitute zoodles (zucchini noodles) or chickpea pasta for those with Celiac and other grain-free diets.

Try the recipe from Shape Up Fridge.

Read next: The 5 Lifestyle Habits All Blue Zone Cultures Have in Common

Sunny Fitzgerald covers food, travel, sustainability, health, and home. You can find her work in National Geographic, The Washington Post, The New York Times, Travel+Leisure, Condé Nast Traveler, BBC, and elsewhere.

The post 9 Longevity-Promoting Recipes from Italy’s “Blue Zone” appeared first on Clean Plates.

The Blue Zones are located in Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. On the map, these geographical areas seemingly have nothing in common. However, when you study their culture, they all have similar healthy habits that set them apart.

“The Blue Zones are one of my favorite topics and I dream of living in one someday,” says Dr. Deepti Agarwal, MD, of Case Integrative Health. “Individuals who live in a Blue Zone prioritize the quality of life metrics without even realizing it! Blue Zone residents seem to have a much lower rate of disease than the rest of the world population, and on average, live a much longer life than your average individual.”

The Blue Zones hold a record number of centenarians—aka folks who live to be 100 years or older. Not only do people in the Blue Zones live longer than in other parts of the world, but they are also healthier at an older age. They don’t seem to experience the same chronic health conditions as the westernized world.

Thankfully, you don’t have to move to Italy or Japan for better health. These Blue Zone habits are easy to achieve at home!

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1. They value community.

Cultures in the Blue Zones are centered around community, strong relationships, and social support. They often cook together, go to the market together, garden together, spend hours with friends and family every day, and move at a slower pace of life even when working. This social time turns into hours and hours of spending time in their communities every day.

“Staying socially connected is one of the most consistent habits seen across the board in Blue Zones,” says Melissa Mitri, MS, RD. “Studies show maintaining strong friendships and social connections are linked to improved quality of life and longevity,” she says.

“Humans are beings who cannot live in isolation and having a strong sense of community is important for our wellbeing,” says Dr. Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health. “Studies have shown that isolation is bad for our immune system among other things. Those who live in blue zone cultures who emphasize how important community is, are likely healthier from this alone.”

Researchers agree that feeling lonely is harmful to our mental health. A review in the Annals of Behavioral Medicine found that feeling lonely correlated with impairments in brain function, mood, and other health behaviors. They concluded that strong social support offers benefits to both mental and physical health.

“Social media and internet connectivity can be fantastic, but it can actually lead to more isolation and loneliness — those who live in blue zones and practice physical, in-person community connection tend to live healthier, happier lives,” says Dr. Kelley.

2. They cook wholesome meals.

“Those who live in Blue Zones tend to live life in moderation and enjoy it,” says Dr. Agarwal. “They cook wholesome foods and incorporate daily exercise, both key components to living a healthy, happy, long life. They tend to be richer in consumption of vitamins and minerals due to a consistent habit of eating heavily plant-based, vibrant fruits and vegetables with every meal that they mostly garden themselves, or pick from a community garden. Blue Zone natives also tend to enjoy a heart-healthy glass of red wine — a treat that I approve of.”

Related: 9 Longevity-Promoting Recipes from Italy’s “Blue Zone”

3. They’re always moving.

Patricia Kolesa MS, RDN says being active is a natural part of life in the Blue Zones.

“They move without having to think about it,” she says. “Those in the Blue Zones don’t have to go to the gym in order to reap the benefits from exercise. They hang their clothes outside, clean with conventional tools, and garden — all activities that encourage unintentional movement. Increased movement improves heart rate, reduces stress levels, and stabilizes blood sugars.”

“They include regular low-intensity activity, like walking and swimming, as part of their normal everyday lives which helps to lower their overall body fat, and improve cardiovascular function long term and reduce the potential for conditions like chronic diseases and high blood pressure,” says Dr. Agarwal.

4. They eat a plant-forward diet.

All communities in the Blue Zones follow a largely plant-forward diet.

“People who live in the Blue Zones are also known to have higher longevity than others, and studies have reported it could be due to the plant-based dietary pattern they follow,” says Andrew Akhaphong, MS, RD, LD, with Mackenthun’s Fine Foods.

The Blue Zones research shows that their members follow a nearly 95% plant-based diet. This means they are conscious of how much meat, eggs, dairy, and fish they consume. Depending on their geography, some Blue Zone communities will do more of one of the other. For example, in Sardinia, Italy, they naturally consume more fish from the Mediterranean.

Find out what people in the Blue Zones eat such as These 7 Foods that Increase Longevity.

5. They sleep.

Another big part of the Blue Zone way of life is rest. Rest and sleep are naturally prioritized and built into their lifestyle. They often sleep 8 to 10 hours a night and sometimes break in the afternoon for a nap.

“Getting adequate sleep is a key component of the health outcomes we see in the Blue Zones,” says Sharon Puello, MA, RD, CDN, CDCES. “High-quality sleep is a byproduct of multiple factors. All the components seen in the Blue Zone lifestyle play a role in this one key behavior: a plant-based approach to eating provides sufficient nutrients to foster restful sleep, regular movement burns off extra energy, and social support eases the mind.”

“In other parts of the world productivity is favored over rest, much to our detriment, and there is less of an emphasis on diet and exercise, resulting in widespread insomnia we see in the population,” Puello continues.

Read next: 3 Ways to Get Better Sleep, According to a Sleep Medicine Physician.

The post The 5 Lifestyle Habits All Blue Zone Cultures Have in Common appeared first on Clean Plates.