10 Powerful Benefits of Exercise for Brain Health

It’s no secret that exercise is good for your body. But did you know it’s just as important for your brain? Whether you want to clear brain fog, sharpen your memory, or reduce your risk of cognitive decline, movement is one of the best things you can do.

Regular exercise improves blood flow, sparks the growth of new brain cells, and even helps prevent migraines. The best part? You don’t have to become a marathon runner to see results. In this article, we’ll break down the benefits of exercise for brain health and the best ways to get moving.

Benefits of Exercise for Brain Health

Physical activity doesn’t just get your heart pumping and strengthen your muscles. It gives your brain a mental workout too. Each time you hop on your bike, hit the gym, or go for a walk—your brain reaps the rewards.

Here are ten benefits of exercise for your brain:

1 – Improves blood flow

Poor blood flow can damage brain cells and increase the risk of stroke. That’s where exercise steps in. Physical movement gets your heart pumping, which increases blood flow to your brain.¹ This delivers the oxygen and nutrients your brain needs to work properly. The result? Better focus and mental clarity.

2 – Sharpens memory

Have trouble finding the right words or feel like you’re constantly losing things? Exercise may help. It’s shown to increase the size of the hippocampus–the learning and memory part of your brain.² Aging can cause the hippocampus to shrink, which can increase the risk of dementia. Staying active can help prevent this loss and keep your brain sharp.

3 – Lowers inflammation

Exercise is a natural anti-inflammatory. This is good news since chronic inflammation is hard on your brain. If left unchecked, it can contribute to cognitive decline and even kill neurons. Chronic inflammation also increases the risk of neurological conditions like depression, chronic migraine, and dementia. Exercising regularly can help reduce neuroinflammation, and in turn, protect your brain.

4 – Speeds up response times

Ever feel like your brain is running on a delay? Exercise can help. Movement strengthens the connection between brain cells, improving cognitive processing and reaction times. Research shows people have faster response times on mental tasks after physical activity.³ Whether you’re making split-second decisions or simply thinking on your feet, movement keeps your brain sharp and quick.

5 – Enhances neuroplasticity

Exercise also helps your brain grow and adapt. It boosts neuroplasticity—the brain’s ability to form new connections and rewire itself. How? Movement triggers proteins called neurotrophins, which help brain cells grow and stay healthy. One of the key ones is brain-derived neurotrophic factor (BDNF). BDNF helps regulate brain cells and improves cognitive function.⁴ Research shows that exercise increases BDNF, keeping your brain nimble and flexible.⁵

6 – Fosters neurogenesis

Scientists once thought you were born with all the brain cells you’d ever have. But research now shows that your brain can keep making new neurons—even in adulthood!⁴ And exercise can help trigger the creation of new brain cells. This process, known as neurogenesis, occurs mainly in the hippocampus—the memory storage center of your brain. Staying active can help you support neurogenesis and keep your brain healthy as you age.

7 – Improves sleep

Exercise helps you sleep better, and quality sleep is essential for brain health.⁶ While you rest, your brain is hard at work—consolidating memories and clearing out waste. This cleanup is done via the glymphatic system, which is most active during deep sleep. When this system slows down, toxins build up, increasing the risk of neurodegenerative diseases like Alzheimer’s.⁷ The better you sleep, the more efficiently your brain can detox and function at its best.

8 – Boosts mental health

Exercise is a natural mood booster. It lowers stress hormones like cortisol while easing symptoms of anxiety and depression. Each time you move, your brain releases a powerful mix of feel-good neurotransmitters. Serotonin, dopamine, norepinephrine, and endorphins all get a boost.⁴ When these chemicals surge, they can lift your mood and even create a sense of euphoria—often called a “runner’s high.”

9 – Reduces risk of cognitive decline

Brain shrinkage is considered a normal part of aging. However, too much can lead to memory loss and cognitive decline. Luckily, regular exercise is shown to increase the brain’s volume of white and gray matter.⁸

This may explain why exercise is linked with a lower risk of Alzheimer’s and other forms of dementia.⁹ In fact, staying active may reduce your risk of developing dementia by up to 20%.¹⁰ It increases blood flow, reduces inflammation, and supports the growth of new brain cells—all of which help keep your mind sharp.

Physical activity isn’t just good for your body. It’s one of the best ways to keep your brain strong as you head into your golden years.

10 – Helps prevent migraines

Regular exercise may help prevent migraines and make them less severe.¹¹ Movement influences how your brain processes pain. It increases endocannabinoids, natural compounds that help reduce pain and inflammation.¹² Not to mention, exercise lowers stress—the most common migraine trigger.

That said, if you have migraine, you may need to be mindful when choosing workouts. Vigorous exercise can trigger migraines for some people. If high-intensity workouts trigger you, opt for gentler options like walking, yoga, or swimming. Whatever you pick, try to make moving a habit. You just might find it helps keep your migraine in check.

What Exercise is Best for Brain Health?

If you want to harness the benefits of exercise for brain health—consistency is key. The best workout is the one you enjoy and stick with! That said, different types of exercise can offer unique brain benefits.

Aerobic exercise

Aerobic exercises like running, cycling, and swimming (aka “cardio”) are by far the most studied. Cardio gets your heart rate up and improves blood flow to your brain. It’s shown to improve response time, memory, and attention.¹³ Aerobic exercise is also a great way to reduce your risk of dementia. Research shows it can even improve cognitive function in people who have dementia.¹⁴

Resistance training

Resistance training, also known as strength training, can also be a potent brain booster. This may involve weights, resistance bands, or bodyweight exercises (i.e. push-ups, squats). Resistance training is well known for building muscle and bone strength. But it can also help keep your brain sharp. A recent scientific review found that of all workouts—resistance training was the best for slowing cognitive decline.¹⁵

Mind-body exercise

Mind-body exercises like yoga, tai chi, and qigong benefit the brain in a different way. While not as intense, their blend of movement, balance, and focus enhances cognitive function. These practices also lower stress and calm the nervous system—both essential for long-term brain health.

How Much Exercise Do You Need?

For optimal brain health, aim for at least 150 minutes of exercise per week. That’s just 30 minutes, five days a week—or a little over 20 minutes a day. But don’t stress if you can’t hit that mark right away. Any movement is better than none!

Find activities you enjoy so you look forward to exercise and it feels less like a chore. Try new workouts, have a dance party in the kitchen, or meet a friend for a fitness class or hike.

Try to sneak more movement into your daily routine too. Swap the elevator for the stairs, take stretch breaks, park farther away, or walk during phone calls.

And if you want to supercharge the brain benefits, take your workout outside. Research shows exercising in nature enhances cognitive function even more than indoor workouts.¹⁶ So, head to a park, trail, or just step outside for fresh air while you move!

The Bottom Line

Exercise isn’t just good for your body—it’s one of the best things you can do for your brain. It sharpens memory, boosts your mood, helps prevent migraines, and even protects against cognitive decline. Staying active keeps your mind strong and resilient. And you don’t need intense workouts to see results. Whether it’s cardio, strength training, or a relaxing walk outside, find movement you enjoy and make it a habit. Your brain will thank you—both now and for years to come.

Sources

The 10 Best Electrolyte Drinks (+ What to Avoid)

Electrolyte drinks are everywhere these days—and for good reasons. They’re a quick way to replace electrolytes lost through sweat, exercise, or illness. But not all electrolyte drinks are created equal. Many are loaded with sugar, artificial sweeteners, colors, and other dodgy ingredients.

The good news is there are plenty of clean, high-quality options to help you stay hydrated. Keep reading for our top picks for the best electrolyte drinks to hydrate you—without the junk. But first, let’s break down why electrolytes matter in the first place.

What Do Electrolytes Do?

As the name suggests, electrolytes are minerals that send an electrical charge. And they play a crucial role in how your body functions. They help maintain fluid balance, regulate pH, support healthy muscles and nerves, and much more.¹

There are seven main types of electrolytes—and each serves unique functions:

Sodium: helps cells maintain fluid balance and absorb nutrients
Potassium: works in tandem with sodium to regulate fluid balance, crucial for heart health and muscle movement
Magnesium: helps convert nutrients into energy, supports healthy nerve and muscle function
Calcium: essential for healthy bones and teeth, nerve signaling, heart health, and muscle function
Phosphorus: helps metabolize nutrients, needed for healthy bones and teeth, helps form DNA
Chloride: supports fluid balance and digestion
Bicarbonate: helps keep pH levels balanced

As you can see, electrolytes do a lot for your body! So, when electrolyte levels get thrown off, many bodily processes suffer.

How to Tell If You Need Electrolytes

Anytime you break a sweat, whether it’s due to hot weather, intense workouts, or sauna sessions, you lose electrolytes. And those electrolytes need to be replenished. Otherwise, it can lead to mineral imbalances and disrupt many functions in your body. If electrolyte levels stay low for too long, your body may send some signals.

Signs of electrolyte imbalance include:

Muscle cramps or spasms
Fatigue or dizziness
Headaches
Feeling confused or agitated
Irregular heartbeat
Nausea or vomiting
Tingling in fingers, toes, or limbs

If any of these symptoms ring a bell, your body may be calling for more electrolytes. Don’t worry, this article will give you loads of options! But first, let’s cover the electrolyte and migraine connection.

Electrolytes and Migraine: Why They’re Important

Electrolytes are essential for everyone—but they’re even more so if you suffer from migraines. Dehydration is a common migraine trigger, and electrolytes play a key role in keeping you hydrated.² Hydration alone may not be enough for migraineurs. Drinking plain water without replenishing lost electrolytes can dilute electrolyte levels further.

Proper hydration with electrolyte-rich fluids is crucial for migraine prevention and management. Low electrolyte levels can disrupt fluid balance and nerve signaling, both crucial for migraine.

Magnesium is especially important, as low levels can increase the risk of migraines.³ In one study, people with low magnesium levels were 35 times more likely to experience migraine attacks!⁴

Electrolytes can also help with migraine recovery. Vomiting is a frequent migraine symptom, which can lead to dehydration and mineral imbalances. Keeping electrolyte drinks on hand helps replace lost fluids so you can recover faster. Just be sure to choose clean options free of artificial additives to avoid potential migraine triggers.

What Are Some Good Sources of Electrolytes?

Electrolytes can be found in many foods, like vegetables, nuts, and seeds. If you think you could use more electrolytes, try adding these high-electrolyte foods to the menu:

Sodium: sea salt, olives, pickles, sauerkraut
Potassium: bananas, avocados, salmon, potatoes, tomatoes, white beans
Magnesium: spinach, pumpkin seeds, almonds, tuna, brown rice, dark chocolate
Calcium: leafy greens, cheese, yogurt, milk, sardines, chia seeds, broccoli
Phosphorus: salmon, scallops, dairy, lentils, cashews, chicken, beef

Electrolyte drinks, powders, and supplements are also handy for a quick hydration boost. However, not all electrolyte drinks are healthy. Many are packed with sugar or artificial ingredients that can do more harm than good. So, it pays to be choosy.

When choosing electrolyte drinks, check the label and watch out for:

Added sugars: cane sugar, dextrose, glucose, sucrose, fructose, etc.
Artificial colors: especially Red 40, Yellow 5, Yellow 6 & Green 3
Artificial sweeteners: aspartame, sucralose & acesulfame potassium
Fillers & additives: maltodextrin (can spike blood sugar)

For a healthy hydration boost, opt for brands that keep it simple—and avoid these unwanted extras.

The Best Electrolyte Drinks: Our Top 10 Picks

Here are our top picks for the healthiest electrolyte drinks, in no particular order. Each one is low in added sugars, and free of artificial colors, flavors, and sweeteners.

1 – Coconut water

If you want a natural electrolytes boost, look no further than coconut water. This delicious drink is packed with electrolytes like sodium, magnesium, and especially potassium. Each cup boasts 600 mg of potassium, roughly 15% of the daily value (DV). It’s also vegan, gluten-free, and all-natural, so just about anyone can enjoy it.

While coconut water makes a great electrolyte drink, it does have its downsides. Namely, it’s high in natural sugars: each cup clocks in at 6-11 grams depending on the brand. So, while it’s a healthy way to up your electrolytes, it’s best to not overdo it. Be sure to opt for unsweetened varieties to avoid added sugars.

Coconut water nutrition facts

Serving size: one cup (8 oz)

Calories per serving: 46 calories
Sugar per serving: 6-10 grams
Electrolytes per serving: 252 mg sodium, 600 mg potassium, 60 mg magnesium, 57.6 mg calcium & 46 mg phosphorus
Pros: All-natural
Cons: High levels of natural sugars
Price: $4-6 per one liter carton

2 – Milk

Milk may be best known for its high calcium content. But it delivers loads of other electrolytes too, like sodium, calcium, potassium, and phosphorus. Milk is also rich in vitamin B12 and fortified with vitamin D.

That said, milk proteins can be hard to digest for some people. So, cow’s milk isn’t a good fit for everyone. Plant-based milks, like almond milk, offer some electrolytes. But they’re not as abundant as dairy milk. If you’re vegan, lactose intolerant, or avoid dairy, coconut water may be a better option.

Milk nutrition facts

Serving size: one cup of organic whole milk

Calories per serving: 160 calories
Sugar per serving: 12 g
Electrolytes per serving: 135 mg sodium, 410 mg potassium, 310 mg calcium & 210 mg phosphorus
Pros: inexpensive & readily available, high in vitamin D and B12
Cons: hard to digest for some, high in calories, fat, and sugar
Price: $5-7 per half gallon

3 – Bone broth

Want a savory way to replenish electrolytes? Sip on some bone broth. It’s rich in electrolytes like sodium, potassium, and calcium and boasts 9 grams of protein per cup! It’s also packed with nutrients like collagen, gelatin, glutamine, and glycine that support a healthy digestive system.

Bone broth is revitalizing on its own—but can also be used as a base for smoothies for an energizing, electrolyte-rich drink. Most people prefer it warmed up, but you can also consume it cold. For the best quality and taste, look for organic brands like Kettle and Fire when choosing bone broth.

Bone broth nutrition facts

Serving size: one 16.9 oz carton

Calories per serving: 80 calories
Sugar per serving: 0 g
Electrolytes per serving: 620 mg sodium, 500 mg potassium, 50 mg calcium
Pros: high in protein, supports gut health
Cons: no magnesium, some people may not enjoy drinking it cold
Price: $6.79 per carton (Kettle & Fire brand)

4 – LMNT electrolyte powder packets

If you’re looking for a clean, portable option, these LMNT electrolyte powder packets may fit the bill. Each packet delivers a healthy dose of sodium, potassium, and magnesium to restore lost electrolytes. Simply add a packet to a glass or bottle of water for a quick hydration boost.

LMNT electrolyte drink mixes come in a variety of flavors, are sweetened with stevia, and contain no sugar or anything artificial. This brand is a favorite in the fitness world and an excellent choice for most people. However, it’s high in sodium—with 1,000 mg per packet. This can be helpful if you’re on the Keto diet or an endurance athlete. But it’s not ideal for people with high blood pressure or heart issues.

LMNT nutrition facts

Serving size: one packet

Calories per serving: 10 calories
Sugar per serving: 0 g
Electrolytes per serving: 1,000 mg sodium, 200 mg potassium, 60 mg magnesium
Pros: sugar free, good for vigorous exercise or heavy sweating
Cons: not a good fit for anyone with high blood pressure or heart issues
Price: $39 per 30-pack

5 – Liquid IV hydration multiplier (sugar-free)

Liquid IV is another brand with a slew of electrolyte drink mixes. Each stick pack delivers a solid dose of sodium and potassium—but no magnesium. However, extras like vitamin C and B vitamins are also included.

That said, Liquid IV’s traditional formula is high in added sugars—with 11 grams per packet. This provides a quick energy source for endurance athletes or high-intensity workouts. But it’s not ideal for moderate exercise or daily wellness. Luckily they have a sugar-free formula sweetened with stevia. So, if you’re watching your sugar intake, this would be a better choice.

Liquid IV sugar-free nutrition facts

Serving size: 1 stick pack

Calories per serving: 20 calories
Sugar per serving: 0 g
Electrolytes per serving: 530 mg sodium, 380 mg potassium
Pros: has C and B vitamins
Cons: no magnesium, pricey per serving
Price: $25.99 for one pouch (14 sticks)

6 – Nuun electrolyte tablets

Nuun electrolyte tablets are another easy, on-the-go option. Each tablet delivers a mix of sodium, potassium, magnesium, chloride, and calcium. Simply drop a tablet into a bottle of water and let it fizz for a portable electrolyte drink.

Nuun is easy to tote around, making it a great choice for travel or busy lifestyles. Its main downfall? Some reviewers say it takes a few minutes to dissolve. And it does have some sugar—but only 1 gram per tablet.

Nuun electrolyte tablet nutrition facts

Serving size: 1 tablet

Calories per serving: 15 calories
Sugar per serving: 1 g
Electrolytes per serving: 300 mg sodium, 150 mg potassium, 25 mg magnesium, 40 mg chloride, 13 mg calcium
Pros: portable and convenient
Cons: takes a few minutes to dissolve
Price: $7.49 per 10 tablet tube

7 – Ultima electrolyte powder mix

Ultima is another clean option if you’re on the hunt for an electrolytes boost. Each packet has a blend of six electrolytes, the most of any product on this list. Extras like vitamin C, zinc, and manganese are also included, which supports a healthy immune system.

Ultima is sugar-free and sweetened with stevia, just like LMNT. But it’s way lower in sodium–with only 55 mg per packet. This makes it a good choice if you have high blood pressure or are watching your sodium intake. But it may not be the best fit if you do prolonged or intense workouts that involve heavy sweating.

Ultima nutrition facts

Serving size: 1 stick pack

Calories per serving: 0 calories
Sugar per serving: 0 g
Electrolytes per serving: 55 mg sodium, 250 mg potassium, 100 mg magnesium, 47 mg calcium, 78 mg chloride, 70 mg phosphorus
Pros: has 6 electrolytes, zinc, vitamin C, & manganese
Cons: not ideal for intense workouts or heavy sweating
Price: $20.99 per 20 stick packs

8 – Keto Chow electrolyte drops

If you follow the Paleo or Keto diet, Keto Chow electrolyte drops may be a good choice. Each dropper provides sodium, potassium, magnesium, and chloride, along with trace minerals. Simply add to your water for a potent electrolyte boost in a highly bioavailable form.

The only drawback to these electrolyte drops is that some reviewers complain about the taste. But if you’re looking for an electrolyte supplement with zero sugar or calories, it may be worth a try.

Keto Chow electrolyte drops nutrition facts

Serving size: 1 teaspoon

Calories per serving: 0 calories
Sugar per serving: 0 g
Electrolytes per serving: 255 mg sodium, 265 mg potassium, 90 mg magnesium, 790 mg chloride
Pros: easily absorbed, zero sugar & calories
Cons: some reviewers aren’t fans of the taste
Price: $13 for 4-oz bottle

9 – Trace Minerals Zerolyte powder

Trace Zerolyte electrolyte powder is a blend of ancient sea salt and powdered coconut water. Each packet offers a hefty dose of sodium, potassium, magnesium, and chloride, as well as trace minerals. It’s also sugar-free, sweetened with stevia, and extremely low-cal, with only 5 calories per packet.

The only catch is that Zerolyte is high in sodium. So, if you have high blood pressure, heart issues, or weak kidneys, you may want to skip this one. Otherwise, it’s a solid option.

Trace Zerolyte nutrition facts

Serving size: 1 packet

Calories per serving: 5 calories
Sugar per serving: 0 g
Electrolytes per serving: 1,000 mg sodium, 500 mg potassium, 80 mg magnesium, 1,500 mg chloride
Pros: naturally sourced, contains trace minerals
Cons: high sodium content
Price: $38 for 30 packets

10 – Gatorade Fit

Surprised Gatorade made the list? We were too. But Gatorade Fit isn’t your typical sports drink. Unlike most sugary sports drinks, it’s free of artificial flavors, colors, or sweeteners. Instead, it’s naturally sweetened with stevia and watermelon juice.

Gatorade Fit’s main drawback is its insufficient amount of electrolytes. Each bottle only offers a modest dose of sodium and potassium. But it does include extras like vitamins A, C, and B. And it’s a much healthier alternative to typical sports drinks—so it deserves a shout-out.

Gatorade Fit nutrition facts

Serving size: one16.9 oz bottle

Calories per serving: 10 calories
Sugar per serving: 1 g
Electrolytes per serving: 230 mg sodium, 30 mg potassium
Pros: naturally sweetened, healthy alternative to typical sports drinks
Cons: low electrolyte content, no magnesium
Price: $22.79 for 12 bottles

Takeaways

Electrolytes are a must to stay hydrated, support muscles, and keep your body balanced. Some foods like sea salt, leafy greens, and nuts are natural sources of electrolytes. However, sometimes you need a boost, especially if you’re breaking a sweat or ill. That’s where electrolyte drinks can help, but it’s important to choose wisely. Skip the added sugars and artificial junk, and opt for clean, high-quality options—like the ones on this list.

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Unlocking the Power of Food Synergy: 12 Dynamic Duos for Enhanced Nutrient Absorption

In the quest for optimal health, understanding how to maximize nutrient absorption from the foods we eat is crucial.

Several factors can hinder the absorption of nutrients from the food we eat. Digestive disorders, aging, lifestyle choices like stress, caffeine, alcohol, and smoking, as well as dietary habits, food preparation methods, and physiological factors can all impact nutrient absorption. Understanding these influences can help individuals optimize their nutrient intake through dietary adjustments, stress management, appropriate supplementation and proper food pairing.

Food Pairings:

Certain food pairings can work synergistically to enhance the bioavailability of nutrients, ensuring our bodies get the most out of what we consume. Here are 12 food combinations that can significantly boost nutrient absorption:

Vitamin A + Healthy Fats

Pairing foods rich in vitamin A like sweet potatoes, carrots, and tomatoes with healthy fats such as salmon, avocados, or olive oil can increase the absorption of vitamin A by up to 50%. This combination is essential for maintaining skin, eye, and immune health.

Vitamin D + Calcium

Vitamin D aids in the absorption of calcium, which is vital for bone health. Foods high in vitamin D, like salmon, tuna, mushrooms, and egg yolks, when paired with calcium-rich foods like milk, cheese, tofu, and leafy greens, can enhance bone health.

Iron + Vitamin C

Vitamin C significantly boosts the absorption of non-heme iron from plant foods. Combining iron-rich foods like kale, chard, spinach, and lentils with vitamin C-rich foods such as lemons, limes, tomatoes, and bell peppers can enhance iron absorption, crucial for oxygen transport in the body.

Vitamin E + Omega-3 Fats

Vitamin E protects omega-3 fats from damage, enhancing their absorption. Foods like almonds, sunflower seeds, and hazelnuts paired with omega-3 rich foods like chia seeds, walnuts, tofu, and fish can support heart and brain health.

Protein + Carbohydrates

For athletes, combining protein-rich foods like boiled eggs, peanut butter, tuna, or Greek yogurt with carbohydrates like whole-wheat bread, crackers, or oats can speed recovery and improve performance.

Turmeric and Black Pepper

Piperine in black pepper increases the bioavailability of curcumin in turmeric by 2,000%, enhancing its antioxidant and anti-inflammatory benefits.

Tomatoes, Cooked or Canned

Cooking or canning tomatoes increases the bioavailability of lycopene, an antioxidant linked to reduced inflammation and improved heart health.

Citrus and Green Tea

Adding a squeeze of lemon to green tea can improve the absorption of EGCG, an antioxidant linked to increased metabolism and reduced inflammation.

Fish and Broccoli

Combining vitamin D-rich fish like salmon or tuna with calcium-rich broccoli can enhance bone health.

Beans and Rice*

This classic pairing helps balance blood sugar levels and prevents energy crashes.

Leafy Greens and Avocado

Healthy fats like avocado, olive oil, and salmon can increase the absorption of carotenoids in plants, essential for eye, skin, and immune health.

Spinach and Citrus

Vitamin C from citrus fruits can aid in absorbing non-heme iron from spinach, protecting against inflammation and chronic diseases.

In addition to these food pairings, several other combinations can help you absorb the nutrients you eat:

Foods Rich in Vitamin C: Consuming vitamin C-rich foods like bell peppers, citrus fruits, strawberries, and kiwis with iron-rich plant foods can enhance iron absorption.
Healthy Fats with Vegetables: Adding healthy fats like avocado, olive oil, or nuts to vegetables can improve the absorption of fat-soluble vitamins (A, D, E, K).
Prebiotics and Probiotics: Eating prebiotic foods (e.g., bananas, oats) with probiotics (e.g., yogurt, kimchi) can support digestion and nutrient absorption.
Unpeeled Foods: Eating foods like potatoes, apples, and carrots with their skins on increases nutrient intake.
Vitamin C with Iron: Consuming foods high in vitamin C with iron-rich foods can increase iron absorption.
Vitamin C with Meals: Taking 100mg of vitamin C with a meal can increase iron absorption by 67%.

By incorporating these food pairings and combinations into your diet, you can optimize nutrient absorption and enhance overall health. Remember, the key to a balanced diet is not just what you eat but how you combine your foods to unlock their full nutritional potential.

Listen to Your Gut – It’s Smarter Than You Think

Why we all need a healthy gut

Advances in medicine have led us to the realization that gut health is essential for overall well-being. Your gut – the collection of organs that make up the gastrointestinal tract – is home to some 40 trillion living bacteria from up to 1,000 different species, known collectively as the “gut microbiome.” Together, they weigh as much as 3 to 5 pounds, which is roughly the weight of the average human brain.

The gut microbiome is involved in almost every bodily function, from facilitating digestion to helping control blood sugar and more. In fact, signs of an unhealthy microbiome may show up in a multitude of ways not necessarily related to digestion or the gut itself, such as:

Migraines
Chronic pain
Insomnia
Diabetes
Inflammation
Fatigue
Acne
Compromised Immune System

The vast and diverse ecosystem that lives within you and me is also closely related to our mental wellbeing. Mounting evidence suggests that the brain and the gut are tightly intertwined through what experts have begun calling the gut-brain axis or the mind-gut connection. Here are some facts you may not know about this powerful connection.

Your gut is in constant communication with your brain

You don’t need to be a doctor to suspect that the gut and the brain must be connected somehow. Just like you’ve heard phrases like “trust your gut” and “have butterflies in the stomach,” you’ve probably also felt the odd “fluttery” sensation in the pit of your stomach at times when you were nervous or excited.

The brain and the gut are connected both physically and chemically in a number of ways. For one, the trillions of microbes that live in the linings of the gut produce chemicals that affect the brain. They are part of the gut’s very own nervous system, called the “enteric nervous system” or ENS.

The ENS is sometimes referred to as the “second brain” because it contains about 500 million neurons that relay information to and from neurons in the spinal cord, which is the highway that connects the brain to the rest of the body.

The gut and the brain are also connected through the vagus nerve, a long cranial nerve that runs from the base of the brain all the way down to the colon. The brain and the gut talk to each other by sending messages along this nerve. And while this communication is bidirectional, meaning that both organs send and receive messages, nearly 90% of neurons in the vagus nerve are actually relaying information from the gut to the brain, not the other way around.

Vagus nerve

The gut houses over 90% of the serotonin in your body

Serotonin (5-hydroxytryptamine, 5-HT) is a chemical that functions both as a hormone and as a neurotransmitter. It plays a role in several critical functions, like digestion, sleep regulation, and bone health. But its “main role” is mood regulation, which is why people often call serotonin the “feel-good” neurotransmitter.

Serotonin is one of several brain chemicals that contribute to an overall sense of well-being. An imbalance in serotonin levels can impact your mood negatively and may lead to depression. However, despite being a “brain chemical” recent research reveals that up to 95 percent of the body’s serotonin is made in the gut. In fact, many people with severe IBS are treated with antidepressants called selective serotonin reuptake inhibitors (SSRIs) to improve pain and bowel symptoms.

Bacterial strains and diversity may influence your mood and cognition

Research suggests that bacterial biodiversity (having many different species of bacteria in your gut) is important for a well-balanced brain. Why? For starters, different strains of bacteria produce different neurotransmitters, like dopamine, acetylcholine, norepinephrine, and GABA, all of which are essential for mood regulation, concentration, and motivation.

Studies comparing the guts of healthy and depressed individuals show significant differences in the diversity of their microbiota. Whereas non-depressed folks typically exhibit diverse and robust microbial colonies, people with clinical depression and other mood disorders are sometimes “missing” several species of gut bacteria.

Similar evidence is emerging in neurodegenerative disorders like Parkinson’s disease. For example, in animal studies where rats were predestined to get Parkinson’s, researchers found that gut bacteria were necessary for the disease to develop. In fact, when investigators transplanted the microbiome of patients with Parkinson’s into mice, the animals developed much worse symptoms than mice that received fecal transplants from healthy individuals.

Reduced biodiversity is common today

An imbalance of gut bacteria, known as dysbiosis, is a risk factor for several diseases, including IBS, heart disease, diabetes, mood disorders, and neurological conditions like late-onset dementia and Parkinson’s disease. And, unfortunately, dysbiosis is becoming an increasingly prevalent problem nowadays.

Even mild stress can cause an imbalance of bacteria. Other common causes include:

Poor eating habits, especially eating too much sugar, processed foods, or additives
Poor dental hygiene
Certain medications, such as antibiotics
Drinking more than two alcoholic beverages per day
GI conditions like IBS and IBD
Certain health conditions, like cancer, obesity, diabetes, and cardiovascular problems

How to improve gut biodiversity

The good news is that with some lifestyle modifications, you can easily boost your gut microbiome and have a healthy gut. Here’re some tips:

Eat plenty of produce, especially high-fiber fruits and vegetables
Take a probiotic or eat fermented fruits, like kimchi and sauerkraut
Manage stress
Exercise regularly
Take antibiotics only when necessary
Don’t smoke
Avoid cleaning products with harsh chemicals
Get enough sleep
Eat less meat

The bottom line – maintain a healthy gut

Your gut health is directly correlated to your immune, heart, brain, and physical health as well as your digestive health. Take care of your gut. If your gut doesn’t work – you don’t work.

Learn more about maintaining a healthy gut!

12 Crucial Ways Your Thyroid Impacts Your Health

Does your energy dip, weight fluctuate, or mood shift unexpectedly? It could be your thyroid. This tiny gland has a major influence on how your body functions. It regulates your metabolism and affects your breathing, heart rate, digestion, and much more.

Unfortunately, thyroid problems are common these days. According to estimates, about 20 million Americans suffer from thyroid issues. Even more shocking is roughly 60% of them are undiagnosed. This leaves many people baffled by symptoms like fatigue or weight gain—without realizing their thyroid is to blame.

Suspect your thyroid could be imbalanced? Keep reading. In this article, we’ll cover how your thyroid affects your health, signs of thyroid problems, and how to find out if you have a thyroid issue.

What is the Thyroid?

The thyroid is a small butterfly-shaped gland nestled in your neck. It’s part of your endocrine system—a complex group of glands and organs that make and release hormones.

Hormones act as your body’s chemical messengers. They carry signals to your organs and tissues that affect how your body functions. Each hormone affects different bodily processes.

The hormones your thyroid makes regulate your metabolism—your body’s ability to convert food into energy. Since all your organs and glands utilize this energy, your thyroid has an important job!

What Does the Thyroid Do?

In short, your thyroid’s job is to produce and secrete thyroid hormones. These include thyroxine (T4) and triiodothyronine (T3). As mentioned, your thyroid hormones regulate your metabolism. Meaning, they transform food into energy.

Every cell in your body depends on this energy to work properly. Because of this, thyroid issues can have far-reaching effects on your body. They can affect your digestion, breathing, heart rate, energy levels, and much more.

You need the right balance of thyroid hormones for your body to function optimally. When thyroid hormone levels become too high, or too low, things can go awry.

For example, an underactive thyroid (hypothyroidism) can lead to low levels of thyroid hormones. This can slow down your metabolism and throw off many bodily processes. Conversely, an overactive thyroid (hyperthyroidism) can cause high levels of thyroid hormones. This can speed up your metabolism and make your cells work harder, which can pose problems as well.

Both imbalances disrupt your body’s equilibrium and can lead to a wide range of health issues.

How Does Your Thyroid Affect Your Health?

If your thyroid isn’t working properly, it can impact how your cells utilize energy. This can disrupt the function of nearly every organ in your body.

Thyroid dysfunction can affect:

1 – Energy levels

Hypothyroidism can lead to fatigue, while hyperthyroidism may manifest as restlessness or anxiety.

2 – Digestion

Thyroid hormones affect how slowly or quickly food moves through your digestive tract. Hypothyroidism can slow digestion and lead to bloating, gas, and abdominal discomfort. Hyperthyroidism, on the other hand, can cause low stomach acid.

3 – Nervous system

Thyroid hormones also influence your mood and cognitive function. If they get too high or too low, it can lead to depression, anxiety, and memory issues.

4 – Body temperature

Thyroid hormones affect thermogenesis, or heat production in the body. People with an underactive thyroid often feel cold, while those with an overactive thyroid may get hot easily.

5 – Breathing

Thyroid dysfunction can weaken the muscles that help you breathe. This can lead to wheezing, coughing, or shortness of breath.

6 – Immune system

Your immune cells need the right balance of thyroid hormones to work optimally. If thyroid hormones are too high or too low, it can disrupt inflammatory processes.

7 – Heart health

Thyroid hormones affect your heart rate, blood pressure, and cholesterol levels. Because of this, thyroid issues can increase the risk of heart issues like high blood pressure or cardiovascular disease.

8 – Weight

Hypothyroidism slows down your metabolism. This can cause weight gain, even if your diet and exercise routine remain the same. Hyperthyroidism, on the other hand, speeds up your metabolism. This can lead to unexplained weight loss.

9 – Skin health

Skin issues are common among those with thyroid issues. Skin may be dry, flaky, scaly, or itchy.

10 – Muscles

Low thyroid hormones can cause muscle pain, weakness, or stiffness. This affects 30 to 80% of people with hypothyroidism.

11 – Bone health

Severe hypothyroidism can lead to high bone turnover. This can increase the risk of osteoporosis.

12 – Reproduction

Thyroid dysfunction can lead to irregular periods or heavy menstrual flow in women. Thyroid imbalance can also interfere with ovulation and lead to fertility issues.

This list is certainly not exhaustive. But it should give you an idea of how pivotal your thyroid is for your health and well-being.

Is There a Link Between Thyroid Issues & Migraine?

According to research, yes. People who suffer from migraine are more likely to suffer from thyroid problems, and vice versa.

For example, estimates say that about 30% of people with hypothyroidism have a history of migraine. In comparison, only about 10% of the population suffers from migraine.

In addition, migraine and thyroid dysfunction are both far more common among women than men. Women are three to four times more likely to suffer from migraine and five to eight times more likely to develop thyroid issues.

While it’s clear there is a link between the two, the cause is not understood. If you’re a migraineur and suspect you may have a thyroid issue, consider checking in with your doctor.

How Can I Tell If I Have a Thyroid Problem?

If your thyroid is underactive or overactive, your body may send you some signals. Here are some signs of thyroid imbalance to watch out for:

Signs of Hypothyroidism

Fatigue
Brain fog
Sensitivity to cold
Weight gain
Depression
Memory problems
Muscle aches or weakness
Thinning hair
Dry skin
Heavy or irregular periods
Fertility issues
Slowed heart rate
Constipation
Hoarseness

Signs of Hyperthyroidism

Unexplained weight loss
Fast heart rate
Heart palpitations
Anxiety or irritability
Nervous or restless energy
Tiredness
Mood swings
Trouble sleeping
Diarrhea or frequent bowel movements
Sweating and sensitivity to heat
Fine, brittle hair
Menstrual cycle changes, like missed periods or lighter flow

Symptoms vary from person to person. They may show up suddenly or emerge slowly over time. However, some people with thyroid issues have no symptoms at all.

If you’re experiencing symptoms of thyroid dysfunction, you’ll want to get your thyroid tested.

How to Test Your Thyroid Health

Blood tests are the most common way to check your thyroid function. These tests may include:

TSH (Thyroid Stimulating Hormone): This tests a hormone made by your pituitary gland that stimulates the production of thyroid hormone. High levels suggest hypothyroidism, while low levels point to hyperthyroidism.
Free T4 and Free T3: These tests measure the levels of thyroid hormones in your blood that aren’t bound to proteins.
Thyroid Antibody Tests: This test helps identify autoimmune thyroid conditions like Hashimoto’s or Graves’ disease.

Your doctor may also recommend an ultrasound to check for any structural issues. This can identify cysts, goiters, or nodules that could impair your thyroid function.

If you suspect thyroid problems, ask your healthcare provider about these tests. That way you can get a clear picture of your thyroid health.

The Bottom Line

Your thyroid might be small but its impact on your health is massive. Thyroid hormones affect everything from energy levels to digestion, heart health, and much more. Recognizing the signs of thyroid issues can help you take proactive steps toward better health. If you think you could have a thyroid problem, talk to your doctor about testing. Because in the end, a healthy thyroid means a healthier you.

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The Vagus Nerve: Why It’s Important for Migraine Relief

It’s no secret that stress and migraine often go hand in hand. After all, stress is a top trigger for roughly 70% of people with migraine. That’s why managing stress can be a game-changer for migraine prevention.

One key player in your body’s relaxation response is the vagus nerve. It helps shift your body out of stress mode, promoting a sense of calm and building resilience to stress—whether you have migraine or not. In this article, we’ll share how stimulating the vagus nerve can help keep stress and migraines at bay.

What is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in your body. Nicknamed the “wandering nerve,” it weaves from your brainstem, down your neck, and through your abdomen. It connects your brain to your heart, digestive system, and other organs and allows them to communicate.

The vagus nerve belongs to your parasympathetic nervous system. This division of the autonomic nervous system (ANS) is in charge of your “rest and digest” response. It helps you switch out of “fight or flight” mode and bounce back from stress. Your vagus nerve sends signals that affect your heart rate, breathing, digestion, immune response, and more. It unlocks your relaxation response and has a powerful influence on health and well-being.

Benefits of Vagus Nerve Stimulation

The vagus nerve plays a crucial role in your physical and mental health. And by activating the vagus nerve you can harness its power. Research shows that stimulating your vagus nerve can help improve vagal tone—a measure of vagus nerve activity. Vagus nerve stimulation is linked with a host of benefits. Studies suggest it can help:

● Reduce blood pressure
● Slow heart rate
● Lower inflammation
● Build stress resiliency
● Ease anxiety
● Alleviate depression
● Minimize epileptic seizures
● Relieve migraine and cluster headache pain

With benefits like these, you’re likely wondering, “Okay, so how do I stimulate my vagus nerve?” So, let’s dive in.

How to Stimulate the Vagus Nerve

Just like your muscles need exercise to work optimally, the same is true for your nerves. Fortunately, there are many ways to keep the vagus nerve in good shape. One option is to use a vagus nerve stimulation device. These devices send electrical impulses through your vagus nerve to your brain.

However, these devices don’t all work the same. Some are implanted in your chest below your skin and require surgery. These devices are FDA-approved for epilepsy, depression, and stroke rehabilitation. They send electrical impulses to calm any irregular brain activity.

Newer, non-invasive vagus nerve stimulation devices are also available. Rather than requiring surgery, these devices are placed on the skin of the neck or inside the ear. The good news? They show promising results for those suffering from migraine and cluster headaches. There are also a variety of at-home vagus nerve exercises that can improve vagal tone.

Can Vagus Nerve Stimulation Relieve Migraine?

According to research, yes!

One 2023 review found that non-invasive vagus nerve stimulation (nVNS) significantly reduced migraine pain. On top of that, auricular VNS devices (placed in your ear) reduced the intensity of migraines and the number of migraine days. Other studies echo these results. According to a 2018 study, noninvasive VNS can help alleviate migraine attacks and relieve acute pain. Best of all, results were similar to triptan medications—but without the risk of adverse side effects. The study concluded that non-invasive VNS is a safe, well-tolerated option for migraine relief.

As of now, only one vagus nerve device (gammaCore) is FDA-approved for migraine and cluster headaches. As the research expands, the list of available options likely will too. If you have migraine and are curious if VNS is right for you, talk with your doctor.

Vagus Nerve Exercises: 7 Ways to Increase Vagal Tone

Vagus nerve stimulation devices are helpful tools, without a doubt. But you don’t need high-tech gadgets to activate your vagus nerve. Many simple vagus nerve exercises can help you improve your vagal tone, calm your mind, and build your resilience to stress. And since stress is the leading migraine trigger, the more resilient you are to stress, the better!

Here are seven vagus nerve stimulation exercises to try:

Deep Breathing
About 80% of vagus nerve signals go from your body to your brain. And one of the simplest ways to influence those signals is your breath.

Taking slow, deep breaths activates your vagus nerve, helping you shift into a calm, parasympathetic state. Ideally, a rate of about six breaths per minute is the sweet spot. Allow your belly to expand and aim for longer exhales than inhales. This helps trigger the relaxation response.

Meditation
Meditation and mindfulness can also increase vagal tone. They help you stay in the present moment and clear away mental chatter. This can help you shift out of stress mode and find a sense of inner calm.

For example, one study found loving-kindness meditation increased positive emotions and improved vagal tone. If you’re new to meditation, many apps like Calm, Insight Timer, and Headspace can guide you through it.

Massage
Massages are the ultimate relaxation tool—and for good reason. They unwind muscle tension and relieve stress and anxiety. And part of their magic may stem from vagus nerve stimulation.

Research shows that getting a neck or shoulder massage can activate the vagus nerve and trigger a relaxation response. Even a foot reflexology massage can help improve vagal tone, according to another study. This is surprising, considering the vagus nerve doesn’t run through the feet!

Exercise
Physical activity doesn’t just strengthen your muscles, it tones your vagus nerve too. Research shows exercises like interval and endurance training can improve vagal tone.

But you don’t need to hit the gym or run a marathon to give your vagus nerve a workout. Even gentle exercises like yoga can help improve vagal tone.

Singing, Humming, & Gargling
If you want to activate your vagus nerve, try belting out your favorite tune. Why? Well, your vagus nerve runs through your neck. Anything that vibrates your vocal cords, like singing loudly, stimulates your vagus nerve.

If singing isn’t your thing, no worries. Humming and gargling can offer a similar effect.

Laughter
Laughter isn’t just good for the soul, it’s good for the vagus nerve, according to a 2022 study. It reduces blood pressure and increases heart rate variability (HRV), a marker of vagus nerve function.

Not to mention, laughter just feels good. It boosts your mood, strengthens the immune system, and melts away stress. So invite more humor into your life. Watch comedy shows, hang out with funny friends, and let yourself LOL.

Cold Exposure
One of the quickest ways to stimulate your vagus nerve is to place an icepack on the side of your neck. According to research, this can help trigger a relaxation response in as little as 16 seconds. It slows down your heart rate and improves HRV.

Ice packs aren’t the only option though. One study found dunking your face in ice water can stimulate the vagus nerve too. That said, submerging your face in cold water could aggravate migraine in some people. So, if cold temperatures are one of your migraine triggers, this may not be a good fit.

The Bottom Line

Stimulating the vagus nerve is a promising approach for managing migraines and reducing stress, a major migraine trigger. Non-invasive vagus nerve stimulation (nVNS) devices, at-home techniques like deep breathing, meditation, massage, and even humming and laughter can improve vagal tone. By integrating these methods into daily life, individuals can harness the vagus nerve’s potential to promote relaxation and mitigate migraine symptoms effectively.

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8 New Year’s Health Habits to Adopt in 2025

The past 12 months have been challenging but as we turn the page on the calendar, it is time to look ahead. Many people see the end of the year as a fresh start – a renewed opportunity to set goals, break old habits and focus on what’s important. For some, this means making a list of promises or resolutions, detailing the good practices they want to carry over to the next year or the new habits or goals they want to achieve over the next 12 months. However, many others, aware of how prone people are to abandon them (more than eighty percent over the first 30 days, research suggests!), choose to skip the tradition altogether.

Regardless of what you choose to do, the end of the year is an ideal time to reflect on the events and progress in our lives, evaluate what’s going on around us and consider how it has impacted us so that we can make adjustments and move towards what matters to us, most.

To help you get started, here are eight simple habits that you can easily adopt in 2025.

Build a Resilient Immune System

Over the past few years, we’ve been presented daily with evidence of the immune system’s amazing strengths and also heartbreaking vulnerabilities. If you haven’t already, now is the time to take a proactive role in your health to build and maintain a strong immune system, starting with getting quality sleep. Deep restorative sleep is where your body’s internal systems regenerate themselves.

We can’t say it enough… Establishing healthy sleep patterns is the most powerful tool you have to maintain good health and EXTEND YOUR LIFE. Eating a healthy diet and avoiding sugar will go a long way to helping you build a resilient immune system. Remember, your immune system is what stands between you and your fight against disease and infection. (Download our free sleep e-book for tips to fall asleep faster, reach deep sleep, and stay asleep longer)

Practice mindfulness

“Being present” is not just another catchphrase or meaningless buzzword. It is about paying attention to our day-to-day activities instead of rushing through life mindlessly. Research shows that being more mindful and present rather than worrying about things that happened in the past or might occur in the future may improve life satisfaction and increase happiness.

Some easy ways to be more present can be taking a few minutes every day to do a guided meditation, writing in a journal, stretching, or going for a walk and noticing the environment around you.

Get more fresh air

Fresh air contains higher levels of oxygen and lower pollution levels, which help dilate blood vessels in the lungs and promotes cellular and tissue reparation in the airways. Fresh air can help your immune system fight off disease more effectively due to healthier white blood cells. It also supplies your immune system with the oxygen it needs to kill and destroy bacteria, viruses, and germs. Fresh air is good for the heart and will help you heal faster. Breathing stale, polluted, or recirculated air makes our bodies have to work harder to get the oxygen they need to rejuvenate our bodies and minds.

Spending time outdoors – especially in green spaces – has also been associated with a lower risk of developing psychiatric disorders. A 2024 systematic review and meta-analysis of studies comparing physical activity in natural vs urban environments found that just a few minutes of exercising outdoors in a green space resulted in improved mood and better self-esteem.

Take care of your teeth

Brushing and flossing your teeth regularly not only prevents bad breath and cavities. A growing body of evidence suggests that gum disease, which is often caused by inadequate oral hygiene, may be associated with severe health conditions like heart disease, diabetes, and stroke.

Visiting your dentist at least every six months is also important to catch potential problems early and save yourself the literal and metaphorical pain of an emergency dental procedure.

Try a new way of eating

The U.S. News & World Report has ranked the Mediterranean diet as the best overall diet for seven years in a row, including 2024, based on evaluations by a panel of experts in nutrition, health, and weight loss.

The Mediterranean diet is an eating plan based on traditional foods from countries bordering the Mediterranean Sea, including Greece, Spain, and Italy. It involves plenty of fresh vegetables like tomatoes, broccoli, kale, and cucumbers, among others, always emphasizing color and variety. Fatty fish like sardines and salmon make up a significant portion of the diet’s protein intake. Whole grains, like quinoa, brown rice, oats, should be consumed daily in moderation. Red meats should be eaten only rarely, and highly processed foods should be avoided.

Some science-backed health benefits of the Mediterranean diet include:

Reducing inflammation
May reduce the risk for heart disease
May help lose weight and maintain it
May protect against type 2 diabetes
May help reduce the risk of certain types of cancer
May help delay cognitive decline

Cut back on soft drinks and diet drinks

Some studies have linked soft drink consumption with neurological problems, including an increased risk for dementia and stroke. In fact, a study published in 2017 in the journal Stroke suggested that drinking even one soft drink a day may triple a person’s risk of developing dementia.

Unfortunately, diet soda may not be a better alternative. A 2020 study found that artificially sweetened drinks may be just as harmful to cardiovascular health as sugar-sweetened sodas. And if these risks aren’t enough to put down the soda, consider these benefits of cutting back on soft and diet drinks:

Fewer headaches and migraines
More sanative taste buds
Healthier relationship towards food
Improved kidney function
Whiter teeth
Decreased cardiovascular disease risk

Track Your Finances

Financial stress can have major effects on your health. Stress, in general, can cause heart attacks, strokes, and many other serious health issues regardless of the source. Money management is incredibly important, especially in these uncertain times. Tracking your finances is key. Be proactive. Start by using an app or spreadsheet to separate your personal and business expenses. This will give you a clearer view of your spending habits. If necessary, write a budget and get your finances down on paper so you can keep track of your finances at all times. Note what you make, what your monthly responsibilities are, and what your debts are. Once you do get some numbers down, don’t panic! Remember, your health is your most valuable asset.

Create Action Steps

Whatever your goals may be, list the strategies you will implement to reach them. Break down each step into small tasks and give deadlines for each one. By making the tasks smaller, they become less daunting and more achievable. And by giving yourself deadlines for each task, you make the action steps easier to organize.

Making a few simple lifestyle changes can have big payoffs when it comes to your health and happiness.

Best wishes from all of us at Akeso Health Sciences, for a safe, happy, and healthy new year.

Why New Years Resolutions Fail | Tips for Lasting Change

With the new year almost upon us, you probably have started to reflect back on this past year. Did you accomplish everything you set out to do? Were you able to follow through with any of your New Year’s resolutions? Chances are that the answer is no. Studies have shown that while nearly half of Americans make New Year’s resolutions, a whopping eighty percent abandons them during the first 30 days of the year. A mere eight percent of the population will actually continue to follow through with their end of the year promises.

People have been making – and breaking – New Year’s resolutions for thousands of years. Archeological findings have shown that ancient Babylonians, who inhabited Mesopotamia nearly 4,000 years ago, celebrated the new year and made promises to the gods for the upcoming year. Ancient Romans made promises to Janus, the god of beginnings, and ancient Egyptians made sacrifices to Hapi, the god of the Nile river, at the beginning of their new year in July.

There is a reason why setting goals for the year ahead is so attractive to humans. There is something both emotional and hopeful about the promise of a clean slate, an opportunity to try again. For most of us, the start of a new calendar year brings, if only temporarily, a new and improved mindset. We tend to be more optimistic during the first few months of the year. Armed with the knowledge of the mistakes we made the year before, we finally have the motivation to improve the aspects of our lives we’ve always wanted to change.

But then, almost like clockwork, our resolutions and goals end up in the back burner as we settle back into our daily routines and day to day struggles. So why do we insist on making promises to ourselves that, deep down, we know we are not going to keep? Psychologists believe that failing to stick to our New Year’s resolutions boils down to two factors: not being specific enough and not being clear.

Generally speaking, the vast majority of New Year’s resolutions are too vague for us to follow through, psychologists say. Take, for example, some of the most popular New Year’s resolutions: eating healthier, losing weight, saving money, exercising more, and quitting smoking. On the surface, these are all plausible and attainable goals. But when we don’t have strategies in place to go after our goal, we end up losing interest, feeling overwhelmed, and making up excuses.

The next time you make a New Year’s resolution ask yourself: “How am I going to accomplish this?” and “what resources – material or otherwise – do I need to stick to this resolution?” Then, make a plan and gather the resources you will need to go after your goal. For example, if you want to eat healthier, find healthy recipes that look appealing to you, research ingredients, and look for healthy alternatives to foods you already like. If you want to quit smoking, decide ahead of time what approach you are going to take. Don’t wait until the first week of the year to start thinking how you are going to tackle these new aspirations.

On the other hand, if you are one of those people who maps out their entire year, creates flow charts, strategic plans, and everything in between to make their goals happen but you still fall short each year, you may not be ready to change – or at least not in the way you think. The path to self-growth is not a straight line, so if you are making, and failing at the same goals each year, it’s time to rethink what and why you want to change.

The fact that we sit down to write or think about the things we want to accomplish next year is proof alone that we are a species eager to improve. But if you wish to have the satisfaction to have met your goals by the end of next year, it is important to understand that resolutions have to be both feasible and personally meaningful. To begin with, strive to make one to three resolutions per year. It may be easy to forget during the holidays, but we are all busy people with countless daily responsibilities. Dumping a laundry list of self-improvement projects on top of those responsibilities is setting yourself up for failure.

Also, take a few minutes to think about why you want to accomplish these goals. For instance, trying to lose weight so other people will think you look better will almost always get you nowhere. Making a resolution just because everybody else is doing it won’t do much for you either. When you really sit down to think about it, you may find that your resolution might not be meaningful to anybody else but you. In fact, it might not even be that big of a change, but it surely will be something that will make you feel proud of yourself once you accomplish it.

The New Year’s resolutions that we usually meet are the ones that bring us immediate and continuous feelings of happiness and accomplishment. When we take too long to see the fruits of our efforts, we become impatient and unmotivated (unless we are doing something extremely meaningful or exciting for us). Goals that are too difficult, time-consuming, or that we ultimately feel aren’t worth our time and effort are the ones we tend to abandon first.

So, if you are planning on making resolutions this year, remember that self-improvement is a personal process. No goal is too small or too specific. In fact, when you start from a detailed and realistic standpoint, you will be more successful than if you made huge, overambitious resolutions.

6 Resolutions for a Happy and Healthy New Year

What you do today, matters tomorrow. With a little consistency, there are big benefits to small changes and creating healthy habits.

1. PRACTICE CONSCIOUS BREATHING – Many of us do not breathe correctly. For the mind and body to function well, they need oxygen. If you find yourself holding your breath at times, have a very short breath, feel the need to take a deep breath or run out of breath, you may not be breathing correctly throughout the day. Here is a simple breathing exercise to help you learn to breathe properly: 4-7-8 Breathing Technique

a. Empty the lungs of air
b. Inhale quietly and deeply through your nose for 4 seconds, letting the air fill your abdomen not just your chest.
c. Hold your breath for a seven seconds
d. Exhale forcefully through the mouth pursing the lips and making a “whoosh” sound for 8 seconds.
e. Repeat the 4 -7- 8 cycle 4 times

There are many health benefits to deep breathing as it allow your body to fully exchange incoming oxygen with outgoing carbon dioxide. This is also a great relaxation and rejuvenation technique that can be used when you are feeling tired, stressed, or anxious.

2. GET MORE SLEEP – Many people never reach the restorative stage of DEEP SLEEP or if they do, they don’t remain there very long. Deep sleep is important for restoring the body and brain and for the consolidation of memories Sleep is an essential part of your overall health and lack of it can lead to serious health issues, including heart disease, diabetes, and obesity. Proper sleep supports brain function and protects against inflammation and cellular damage. Reestablishing healthy sleep patterns is the most powerful tool you can rely on for health, happiness and longevity.

a. Fix a bedtime and awakening time. Don’t let those times drift. The body “gets used” to falling asleep at a certain time but only if it is relatively fixed.
b. Avoid alcohol 4-6, hours before bedtime. While alcohol has an immediate sleep-inducing effect, a few hours later as the alcohol levels in your blood start to fall, there is a stimulant or wake-up effect.
c. Avoid fatty, sugary or spicy foods 4-6 hours before bedtime. Instead, try eating slow-release carbohydrate foods such as pinto beans or crackers just before bedtime. Many people wake up in the middle of the night due to a drop in blood sugar which this will help to prevent. Take steps in 2025 to improve your sleep.
d. Optimize your bedroom environment. Minimize external noise and lights and make sure it is a quiet, clean, comfortable and relaxing place.
e. Exercise regularly but not before bed. Move more throughout the day. Exercise can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.
f. Don’t drink a lot of liquid 1-2 hours before going to bed.
g. For many people, irregular sleep patterns developed over time and may take a couple of weeks to break. Consider taking a dietary supplement like Sleep All Night for reestablishing healthy patterns.

3. PRACTICE MINDFUL EATING RATHER THAN DIETING. Make a conscious effort to make healthier food choices such as cutting back on sugary beverages and eating healthier, nutrient dense foods, such as whole foods (foods that are as close to their natural form as possible, not processed).
a. Add more vegetables to your diet by preparing them in advance, slice them into to smaller pieces and put them into small bags that you can easily grab for a snack on the go or throw them into a casserole, stir fry, or dip in hummus.
b. Consider fruit infused water, tea, sparkling water or veggie juice before reaching for a sugary soda.
c. Consider a sugar substitute such as stevia or erythritol to provide sweetness without the high glycemic load. A high sugar diet has been linked to several adverse health effects including the risk of diabetes, obesity, and some types of cancer.

4. INTERMITTENT FASTING – Eating your meals in a 6 to 8 hour window and abstaining from food for 16 to 18 hours can not only help with weight loss, but studies also suggest it may decrease the risk of disease and depression while increasing longevity.1 Intermittent fasting is more of a lifestyle than a diet. For example eating between the hours of 10:00 a.m. and 6:00 p.m., or 9:00 a.m. and 5:00 p.m., allows the body to have a prolonged period of rest without calorie intake. During the fasting state, the body burns more stored fat for energy.

5. SIT LESS – Many people sit for a good portion of the day, either at work, in front of a computer or while relaxing at home. A recent study estimated that American adults spend an average of 11 to 12 hours a day sitting. Studies also show that sitting for long periods of time increases risk of heart disease and death.

a. Get up and move even if it is in small 1-5 minute intervals to reduce this risk.
b. Use a reminder. Consider downloading one of many applications that remind you when you’ve been sitting too long and prompt you to get up and move. “Randomly RemindMe” is a great app to help you create healthy habits. You can customize it for any random reminder throughout the day such as; drink more water, step away from the computer, do 10 sit-ups. Other applications include; “Stand Up! The Work Break Timer,” “Move – Daily Activity to Stay Healthy” and “StandApp”.

6. 20 MINUTES OF MODERATE EXERCISE – If you already have an exercise routine, keep up the good work. If not, adding 20 minutes of moderate exercise a day, like light brisk walking, can extend your life and reduce the risk of heart disease. Get rid of the all-or-nothing attitude. You don’t have to spend hours at the gym or walk for miles. Adding modest amounts of physical activity to your weekly routine can have a profound effect on your physical, emotional and mental health.

DON’T OBSESS OVER RESULTS, FOCUS ON CONSISTENCY – Be good to yourself. Don’t feel negative or beat yourself up about your current situation. Put your past mistakes and unhealthy choices behind you. Start fresh with healthier decisions which will lead to healthy habits, a healthier lifestyle and a healthier and happier you.

Happy New Year!

From all of us at Akeso Health Sciences, best wishes for a wonderful, and healthy new year.

Holiday Stress Management Checklist for Migraine Sufferers

The holiday season is a time for celebration, but for migraine sufferers, the hustle and bustle can be full of potential triggers. To help you enjoy a peaceful and migraine-free holiday, we’ve created a practical checklist to keep your stress levels low and your health in check.

1. Maintain a Regular Sleep Schedule

A consistent sleep routine is essential for migraine prevention.

Aim for 7-9 hours of sleep each night.
Stick to the same bedtime and wake-up time, even during the busy holiday season.

2. Stay Hydrated

Hydration plays a big role in avoiding migraines.

Drink at least 8 glasses of water daily.
Limit caffeine and alcohol, as they can dehydrate you and act as migraine triggers.

3. Eat Regularly

Fuel your body to keep migraine triggers at bay.

Don’t skip meals—pack healthy snacks to stave off hunger.
Be mindful of common holiday food triggers like chocolate, aged cheeses, processed meats, and red wine.

4. Manage Stress with Relaxation Techniques

The holiday rush can lead to stress-induced migraines. Combat this with:

Deep breathing, meditation, or yoga.

5. Stick to Your Supplement Routine

Consistency with supplements is key.

Take your daily MigreLief to maintain long-term support.
Keep MigreLief-NOW on hand for those unexpected, intense moments.

6. Limit Screen Time

Holiday shopping and online events can lead to screen fatigue.

Take regular breaks to avoid eye strain and potential migraine triggers.

7. Set Boundaries and Pace Yourself

The holidays shouldn’t overwhelm you.

Say “no” to commitments that feel stressful or excessive.
Pace yourself at social gatherings to avoid overextending.

8. Avoid Overstimulation

Holiday events often mean bright lights and loud noises—be cautious.

Take breaks if you feel overwhelmed.
Seek quieter spaces to reduce sensory overload.

9. Exercise and Move Gently

Physical activity helps manage stress, but don’t overdo it.

Choose light or moderate activities like a holiday walk or gentle stretching.

10. Create a Quiet Space for Recovery

Designate a peaceful area in your home to retreat to if a migraine strikes.

Having a quiet space can help you reset and recharge during the festivities.

The holiday season should be a time of joy, not discomfort. With these tips, you’ll be better equipped to manage the stress and avoid potential migraine triggers. You’ve got this!

We’re here to support you. If you have questions about how to stay on track with your supplement routine or need personalized advice about our supplements, our health advisor is just an email away: healthadvisor@migrelief.com

Wishing you a peaceful and migraine-free holiday season!

Warmly,

MigreLief and Akeso Health Sciences

HOW TO LIVE FOR 100 YEARS OR MORE!

Do you want to live to age 100 (or even longer)? You have far more control over your longevity and life expectancy than you may think. Genetics and family history play a role, but life choices and habits are much more important than your genes.

You can significantly reduce your risk of developing chronic degenerative diseases and thereby increasing the likelihood of living to a ripe old age while remaining vibrant, strong, energetic, and young-looking.

Chronic degenerative diseases include,

Heart disease
Cancer
Arthritis
Diabetes
Asthma
Alzheimer’s disease

Though seemingly distinct and different diseases, all have remarkable similarities when we measure certain biomarkers in the blood and spinal fluid that are acknowledged indicators or precursors of disease progression. Three of the most important destructive aging and disease-causing phenomenon that occur and can be measured in the body are:

Oxidative Stress
Systemic Inflammation
Excessive Glycation – (the damage that sugar does to tissue and cellular proteins.)

Oxidative Stress – Many of you have probably heard about the damage that “free radicals” can do to our bodies. Free radicals are atoms or molecules that are missing an electron and steal electrons from healthy cells and damage them or cause them to die or mutate (cancer). Removal of the electron from the healthy cell by the free radical is called oxidation and thus the term “oxidative stress”. To reduce the risk of developing chronic degenerative diseases and prevent accelerated aging, we need to control oxidative stress!

Systemic Inflammation – Believe it or not, inflammation, when under control is actually a signal used by the body to call white blood cells to an injured/damaged area within our bodies to start healing. For example, if a cut becomes infected it becomes inflamed. The inflammation is actually a signal for certain types of white blood cells to come to the injured area to “clean” up the infection.

Once the wound is healed the inflammation goes away and we return to normal. But due to poor diets, excessive sugar consumption, and excessive oxidative stress from not consuming enough antioxidants contained in fruits and vegetables, we develop a consistent “low grade” level of circulating inflammatory compounds that over time, if not checked, actually erode our bodies, brains and other organs which accelerates oxidative stress and the on-going damage that occurs over time. To reduce the risk of developing chronic degenerative diseases and prevent accelerated aging, we need to control “systemic inflammation!”

Excessive Glycation – The chemical process by which part of a sugar molecule attaches to and changes/destroys a protein molecule is referred to as glycation. Many of you have probably heard how Type II diabetes is becoming rampant in our American population. Due to poor diets, many of us stop responding efficiently to insulin produced by the pancreas that is supposed to make sure that sugar in our blood is transferred to the cells where it can be used for energy and carrying out cellular functions.

When we become less sensitive to insulin, more sugar “hangs around” in the blood and as the blood circulates the sugar in it does damage to the organs like our hearts, kidneys, lungs, brains and eyes. This is why heart disease is associated with diabetes. To reduce the risk of developing chronic degenerative diseases and prevent accelerated aging, we need to control “excessive glycation.”

IF WE WANT TO LEAD LONG, PRODUCTIVE, HEALTHY LIVES WELL INTO OUR 80’S, 90’S AND BEYOND, WE NEED TO CONTROL – “OXIDATIVE “STRESS,” “SYSTEMIC INFLAMMATION,” AND “EXCESSIVE GLYCATION!”

HERE’S HOW TO DO IT:

1- The Indian spice TUMERIC and its active ingredient CURCUMIN – Turmeric is the yellow spice that is used in Indian cooking. Extracts of turmeric that contain 95% curcumin are among the most medicinally researched herbal compounds in the world. From cancer to heart disease, to Alzheimer’s and arthritis, there are studies in animals and humans that show the incredible protective and healing powers of curcumin.

Curcumin is at the same time a powerful antioxidant, powerful anti-inflammatory, and also demonstrates some ability to slow down glycation. So there is no wonder why it is on my list of things to take if you want to live to 100 and maintain an exceptional health, and resist disease and aging. Take 1000-1500 mg a day of the turmeric extract. Make sure it states it is 95% curcumin on its label.

2- GREEN TEA EXTRACT – Many of you have heard about the multiple health benefits of drinking green tea. I suggest in addition to drinking it, that you take green tea extract as well because you can never be sure the specific green tea you are drinking has any or enough of the specific phyto-compounds in it that make it so healthy and protective. Take 800-1000 mg a day of a green tea extract in capsule or tablet form that contains 50% EGCG (the most important active compound found in green tea). Several studies that have been published indicate that combining green tea with curcumin is synergistic and enhances the protective and health-promoting benefits of each.

3- R-ALPHA-LIPOIC ACID – is a dietary supplement that helps to prevent the advanced glycation end products caused by sugar that do harm to our cells and tissues. It also helps us to maintain our ability to remain sensitive to insulin and reduces the risk of developing Type II diabetes.

In addition, lipoic acid protects the energy-producing organelles in our cells called mitochondria. As we age the effects of oxidative stress, inflammation and toxins damage the energy-producing ability of our mitochondria and thus we experience the lack of energy often associated with advancing age. Lipoic acid helps to reduce this mitochondrial damage from occurring. Take 400-600 mg a day of R-alpha-lipoic acid. (Be sure that the supplement you get says “R” lipoic acid as it is believed to be the active isomer of this compound.)

4- Multivitamin and Fiber – To the above recommendations I strongly suggest that you take a daily comprehensive multiple vitamin/mineral product (that contains at least 25 mg each of Vitamin B-1, 2, 3, 5 and 400-800 mcg of folic acid and 100 mcg of vitamin B-12). Finally, make sure that you get at least 30 grams a day of soluble and insoluble fiber into your diet. Hi-fiber cereals that contain 8+ grams per serving are good places to start. Then you can sprinkle either psyllium or ground FLAX SEED on top of the cereals or into yogurt or salads to further increase your fiber intake.

Healthy Item List:

Turmeric (95% curcumin): 1000-1500 mg/day
Green Tea Extract (50% EGCG): 800-1000 mg/day
R-alpha-lipoic acid – 400-800 mcg/day

plus

Multiple Vitamin – containing at least; 25mg of Vit B-1, B-2, B-3 B-5, 100 mcg of B-12 and 400-800 folic acid
Ground Flaxseed or Psyllium -30 grams (sprinkled on food or mixed into smoothies etc.)

Finally and MOST IMPORTANTLY, reestablishing healthy sleep patterns is the most powerful tool you can rely on to maintain good health and extend your life. Sleep affects all aspects of our lives. Deep restorative sleep is where the body and internal systems regenerate themselves. Sleep improves immune function, protects against cellular damage, supports proper brain function, and improves focus, memory, concentration, learning, and productivity. Healthy sleep also lowers the risk of heart disease, diabetes, stroke dementia, and obesity while sleep loss activates undesirable markers of inflammation and cell damage.

If falling asleep, staying asleep or reaching deep, restorative sleep is difficult for you, consider adding a quality natural sleep supplement to your nightly routine.

I sincerely hope that you take this advice to heart and follow it daily. It will make a profound difference in how you age and how young and healthy you stay throughout the oncoming decades.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.

4 Super Effective Supplements for Fighting Depression

The holidays are fast approaching and for many people, this part of the year is a fun time for celebrations and getting together with friends and family. For others however, the holidays can be sad and lonely, and a time of stress, anxiety, and depression. After the holidays, most people suffering with holiday blues bounce back, but for others, mood issues and depression are ongoing.

What is Depression?

According to the DSM-IV, a manual used to diagnose mental disorders, depression occurs when you have at least five of the following nine symptoms at the same time:

a depressed mood during most of the day, particularly in the morning
fatigue or loss of energy almost every day
feelings of worthlessness or guilt almost every day
impaired concentration, indecisiveness
insomnia or hypersomnia (excessive sleeping) almost every day
markedly diminished interest or pleasure in almost all activities nearly every day
recurring thoughts of death or suicide (not just fearing death)
a sense of restlessness — known as psychomotor agitation — or being slowed down – retardation
significant weight loss or gain (a change of more than 5% of body weight in a month)

Benefits of Supplements for Depression

Although a much-overlooked therapy for depression, many nutritional supplements have been proven to be extremely beneficial without the side effects of anti-depressants. For those who would like to take a more natural approach to regulate their mood, there are many drug-free ways to improve the symptoms of depression. Here’s a look at 4 natural remedies for depression and their effectiveness based on scientific studies.

Rhodiola

Thousands of years before antidepressants were developed, ancient civilizations were already experimenting with plants to treat emotional issues. Like Rhodiola rosea, for example, a perennial flowering plant native to the frigid mountains of Russia and Scandinavia, that has been used as a natural mood booster since the times of the Vikings.

Research shows that Rhodiola can have numerous benefits for the body and mind. In one 2015 study published in Phytomedicine, investigators compared the effects of Rhodiola with those of sertraline, an antidepressant known by the brand name Zoloft. For the study, 57 participants with depression were given a daily capsule of Rhodiola extract, medication, or placebo for a period of 12 weeks.

The results showed that both Rhodiola and Zoloft were effective at reducing symptoms of depression. The antidepressive effects of the prescription medication were higher, meaning that it was better at reducing depressive symptoms. However, the researchers noted that Rhodiola produced fewer side effects and was better tolerated by the volunteers, tilting the risk-benefit ratio in its favor.

In another study, participants given different doses of Rhodiola extract (340 mg or 680 mg) showed significant improvements in depression and insomnia scores compared to participants who only took a placebo. The results suggested that Rhodiola could be an effective supplement for treating depression even at lower doses.

5 HTP

5-hydroxytryptophan, or 5 HTP for short, is a naturally occurring compound (meaning that your body produces it on its own) that could help improve the symptoms of depression. It plays many different roles in the body, but it’s mostly known for its potential to convert into serotonin, the so-called “happy” hormone.

Several studies have found that 5 HTP may be a good natural remedy for fighting depression. One clinical trial showed that 5 HTP was as effective as fluvoxamine, a selective serotonin reuptake inhibitor (SSRI), in treating mood disorders. This may be because 5 HTP could work similarly to SSRIs by increasing the amount of serotonin in the body.

Saffron Extract

A bottle of saffron extract

Saffron is the most expensive spice in the world, harvested from the stigmas of the Crocus sativus flower. A flower’s stigmas are the thread-like “whiskers” that extend from the bulb outwards to allow a female plant to receive pollen from a male plant. In the case of saffron, these threads are delicately collected by hand, one by one, hence the hefty price tag.

Among its many benefits, which include reducing symptoms of PMS, improving libido, and promoting weight loss, saffron is widely used as a natural antidepressant and mood booster. A review of studies published in Human Psychopharmacology concluded that saffron extract has similar antidepressant effects to prescription drugs. And a 2013 animal analysis found that saffron was capable of increasing dopamine levels in the brain without altering other neurotransmitters.

Methylfolate

Methylfolate is the active form of folic acid

Methylfolate is a form of vitamin B known for its antidepressant properties. It may help improve mood by increasing levels of red blood cell folate, a deficiency that has been associated with major depressive disorder. The body also needs methylfolate to maintain adequate levels of serotonin, norepinephrine, and dopamine, three substances critical for normal brain function and behavior.

A Final Word About Nutritional Supplements for Depression

There’s no one-size-fits-all when it comes to treating depression – but never underestimate the power of nutrition. If you’re struggling with depression and looking for a more natural option, consider nutritional supplements proven effective in clinical studies, along with lifestyle changes to fit your individual needs.

For more information on natural alternatives for treating depression, download the white paper: Clinically Proven Natural Alternatives for Treating Depression.

Discover Resilient Mood – a nutritional supplement that helps balance mood and positive outlook

How Seasonal Allergens Can Trigger Migraines and What to Do About It

As the vibrant colors of fall begin to paint the landscape, many look forward to cooler weather and seasonal festivities. However, for migraine sufferers, autumn can bring more than just cozy sweaters and pumpkin spice lattes—it can also usher in a new set of migraine triggers, particularly in the form of fall allergies.

The Connection Between Allergies and Migraines

Allergies, or allergic rhinitis, occur when your immune system overreacts to environmental substances such as pollen, mold, or dust mites. During fall, common allergens like ragweed, outdoor mold, and leaf debris are prevalent. For many, these allergens trigger sneezing, itchy eyes, and congestion. However, for individuals prone to migraines, allergies can also be a potent headache trigger.

Research suggests that people with migraines are more likely to experience headaches when they are exposed to allergens. The inflammatory response caused by allergies can result in sinus pressure, leading to what some people think of as a “sinus headache.” However, in many cases, these headaches may actually be migraines, as both share similar symptoms, such as throbbing pain, nasal congestion, and sensitivity to light.

Why Fall Allergens Trigger Migraines

The exact mechanisms linking allergies to migraines are still being studied, but there are several potential explanations:

Sinus Pressure and Inflammation: When allergens trigger an immune response, it can lead to inflammation in the nasal passages and sinuses. This inflammation increases sinus pressure, which can trigger or exacerbate migraine attacks.

Histamine Release: During an allergic reaction, the body releases histamine, a compound that plays a role in immune responses. Histamine dilates blood vessels, which can contribute to the vascular changes seen in migraines.

Cytokine Production: Allergies can cause the release of pro-inflammatory cytokines, chemicals involved in the body’s immune response. These chemicals can heighten sensitivity to pain and trigger migraine episodes.

Environmental Changes: The transition to fall brings with it changes in weather, barometric pressure, and humidity—all of which are known migraine triggers. Combined with allergy exposure, this makes fall a particularly challenging season for many migraine sufferers.

Common Fall Allergens That Trigger Migraines
If you’re experiencing more migraines during the autumn months, these fall allergens might be to blame:

Ragweed Pollen: Ragweed is one of the most common triggers of fall allergies, releasing pollen from late August through November. Even if you don’t live near ragweed, the wind can carry pollen for hundreds of miles, making it hard to escape.

Mold Spores: As leaves fall and decay, mold can form in leaf piles, releasing spores into the air. Indoor mold, often caused by dampness from rain, can also trigger allergic reactions.

Dust Mites: With cooler temperatures, people tend to spend more time indoors. This means greater exposure to indoor allergens like dust mites, which thrive in bedding, carpets, and upholstered furniture.

How to Manage Fall Allergies and Reduce Migraine Triggers

Fortunately, there are several steps you can take to manage fall allergies and, in turn, reduce your risk of migraines.

1. Limit Outdoor Exposure
On days when pollen counts are high, try to stay indoors, especially during peak pollen times, usually early morning. Keep windows closed to prevent allergens from entering your home. If you spend time outside, change clothes and shower to remove allergens from your skin and hair. Windy days can also kick up the dust, so beware.

Keep your windows closed

2. Use an Air Purifier
Investing in a high-efficiency particulate air (HEPA) filter can help reduce the amount of airborne allergens in your home. Regularly vacuum your living spaces and consider using allergy-proof covers on mattresses and pillows to reduce dust mite exposure.

3. Try a Nasal Rinse
Using a saline nasal spray or rinse can help flush out allergens from your nasal passages and reduce sinus inflammation, lowering the chances of a migraine being triggered by sinus pressure.

4. Take Preventative Medications
If you know you’re prone to fall allergies, taking antihistamines or using prescribed or over-the-counter nasal sprays can help control allergic reactions before they trigger a migraine. However, be cautious with overuse of decongestants, as they can sometimes worsen headaches.

5. Stay Hydrated
Fall weather can be deceiving—cooler temperatures might make you feel less thirsty, but staying hydrated is essential for preventing both allergic reactions and migraines. Dehydration is a known migraine trigger, and it can worsen the effects of allergens.

6. Consider Natural Supplements
Some nutritional supplements such as MigreLief are designed to help maintain healthy neurological function and comfort.

When to See a Doctor

If your migraines are worsening during the fall allergy season and over-the-counter treatments aren’t helping, it may be time to see a healthcare provider. They can offer guidance on allergy testing, prescribe stronger allergy medications, or recommend a migraine-specific treatment plan.

Final Thoughts

While fall may be a beautiful season, it can also be a challenging time for migraine sufferers who deal with allergies. Understanding the connection between allergies and migraines can help you take the necessary steps to minimize your exposure to allergens and prevent headaches before they start.

Be proactive with your health so you can enjoy the best of what fall has to offer unburdened.

Benefits of Exercise for Brain Health

Here are ten benefits of exercise for your brain:

1 – Improves blood flow

2 – Sharpens memory

3 – Lowers inflammation

4 – Speeds up response times

5 – Enhances neuroplasticity

6 – Fosters neurogenesis

7 – Improves sleep

8 – Boosts mental health

9 – Reduces risk of cognitive decline

10 – Helps prevent migraines

What Exercise is Best for Brain Health?

Aerobic exercise

Resistance training

Mind-body exercise

How Much Exercise Do You Need?

The Bottom Line

Sources

What Do Electrolytes Do?

How to Tell If You Need Electrolytes

Electrolytes and Migraine: Why They’re Important

What Are Some Good Sources of Electrolytes?

The Best Electrolyte Drinks: Our Top 10 Picks

1 – Coconut water

Coconut water nutrition facts

2 – Milk

Milk nutrition facts

3 – Bone broth

Bone broth nutrition facts

4 – LMNT electrolyte powder packets

LMNT nutrition facts

5 – Liquid IV hydration multiplier (sugar-free)

Liquid IV sugar-free nutrition facts

6 – Nuun electrolyte tablets

Nuun electrolyte tablet nutrition facts

7 – Ultima electrolyte powder mix

Ultima nutrition facts

8 – Keto Chow electrolyte drops

Keto Chow electrolyte drops nutrition facts

9 – Trace Minerals Zerolyte powder

Trace Zerolyte nutrition facts

10 – Gatorade Fit

Gatorade Fit nutrition facts

Takeaways

Sources:

Food Pairings:

Vitamin A + Healthy Fats

Vitamin D + Calcium

Iron + Vitamin C

Vitamin E + Omega-3 Fats

Protein + Carbohydrates

Turmeric and Black Pepper

Tomatoes, Cooked or Canned

Citrus and Green Tea

Fish and Broccoli

Beans and Rice*

Leafy Greens and Avocado

Spinach and Citrus

In addition to these food pairings, several other combinations can help you absorb the nutrients you eat:

Why we all need a healthy gut

Your gut is in constant communication with your brain

The gut houses over 90% of the serotonin in your body

Bacterial strains and diversity may influence your mood and cognition

Reduced biodiversity is common today

How to improve gut biodiversity

The bottom line – maintain a healthy gut

What is the Thyroid?

What Does the Thyroid Do?

How Does Your Thyroid Affect Your Health?

Is There a Link Between Thyroid Issues & Migraine?

How Can I Tell If I Have a Thyroid Problem?

Signs of Hypothyroidism

Signs of Hyperthyroidism

How to Test Your Thyroid Health

The Bottom Line

Sources

What is the Vagus Nerve?

Benefits of Vagus Nerve Stimulation

How to Stimulate the Vagus Nerve

Common Fall Allergens That Trigger Migraines
If you’re experiencing more migraines during the autumn months, these fall allergens might be to blame: