The Ones Who Stand Beside: A Tribute to Mental Health Caregivers

When people hear “mental health,” they often think only of diagnoses like depression, anxiety, bipolar disorder, or schizophrenia. But mental health is a spectrum that touches everyone, from everyday stress and burnout to serious conditions that require ongoing treatment and, in some cases, a caregiver’s steady support. Mental Health Awareness Month is a time to recognize this full range—and to honor the people who walk alongside those navigating it.

Behind many individuals living with mental health challenges, there is a quiet second story: the spouse who tracks appointments, the parent who learns new terminology, the friend who answers late-night calls, the clinician who shows up for one more session even after a long day. This article is dedicated to those caregivers and the role they play in creating more good days together.

What Is “Mental Health,” Really?

Mental health is not just the absence of a diagnosis. It includes how we handle stress, relate to others, make decisions, and experience emotions day to day. On this spectrum are:

Everyday stress, worry, and mood changes
Conditions like anxiety disorders, depression, PTSD, and OCD
Neurodevelopmental and neurocognitive conditions, such as ADHD or dementia
Serious mental illnesses like bipolar disorder and schizophrenia, which can significantly affect thinking, perception, and functioning

Many people can manage their mental health with self-care, lifestyle changes, and occasional professional support. Others live with conditions that require ongoing treatment, medication, structured routines, or crisis planning—and that’s where caregivers often become essential.

The Hidden Weight Carried by Caregivers

Caregiving for mental health can look very different from caregiving for a visible physical condition, but the load can be just as heavy.

Some caregivers help with daily routines, monitor symptoms, or encourage treatment. Others manage medications, watch for early warning signs of relapse, navigate insurance, or coordinate between multiple providers. Many do this while working, raising children, or managing their own health challenges.

Common experiences caregivers report include:

Emotional whiplash -Hope when things improve, fear when symptoms return, and grief for the life they once imagined for their loved one.
Hypervigilance – Constantly watching for signs of crisis or relapse, which can lead to chronic stress and exhaustion.
Isolation – Feeling like friends and family do not understand, or feeling unable to share details because of stigma or privacy concerns.
Guilt and self-doubt – Wondering if they are doing enough, or blaming themselves when things get worse, even though many factors are beyond their control.

If any of this feels familiar, it is not a sign of weakness. It is a sign that you care deeply and have been carrying a lot, often quietly.

Why Caregiver Well-Being Matters

There is a common belief that “putting yourself first” is selfish when someone you love is struggling. In reality, caregiver well-being is a cornerstone of long-term support. Research on caregiving shows that chronic stress without adequate support can lead to burnout, depression, sleep problems, and physical health issues in caregivers themselves.

For people living with mental health conditions, consistent, stable support can make a real difference in recovery, quality of life, and adherence to treatment. For caregivers to provide that kind of support over time, they need:

Rest and recovery
Emotional outlets
Practical help and information
Permission to have their own needs and boundaries

In other words, more good days together depend on both people having more good days, not just the person receiving care.

Practical Ways Caregivers Can Support Themselves

Every caregiver’s situation is unique, and not every suggestion will fit every person. But small, sustainable steps can add up.

1. Recognize Your Role

Many family members resist the word “caregiver” because it sounds formal or clinical. However, naming the role you play can be empowering. It may open the door to resources, support groups, and services specifically designed for caregivers. It can also validate that what you are doing is real work, even if you are not being paid for it.

2. Learn About the Condition

Understanding a loved one’s diagnosis—whether it is schizophrenia, bipolar disorder, major depression, or chronic anxiety—can reduce fear and self-blame. Education can help you:

Recognize common symptoms and early warning signs
Understand what treatment options exist
Communicate more effectively during difficult moments

Many organizations offer family education classes, guides, and online resources specifically for caregivers.

3. Build a Support Network for Yourself

Caregivers often feel like they have to be the strong one all the time. But no one can carry a heavy emotional load alone indefinitely. Helpful supports can include:

Family or caregiver support groups (online or in-person)
Individual therapy or counseling for your own stress, grief, or anxiety
A trusted friend or relative you can update honestly, without minimizing what you are going through

Simply having a space where you can speak freely—without judgment—can relieve pressure and prevent burnout.

4. Set Realistic Boundaries

Boundaries are not about withdrawing care; they are about making care sustainable. Examples might include:

Agreeing on specific times you are available for non-emergency calls or visits
Creating a crisis plan with your loved one and their providers, so you are not always improvising in emergencies
Saying yes to what you can do consistently, and no to what pushes you into exhaustion

Healthy boundaries can help protect your relationship, reduce resentment, and make it easier to stay present and compassionate.

5. Protect Your Own Health

Caregivers often put their own health last, but basics matter:

Sleep as regularly as you can
Eat in a way that supports steady energy
Move your body, even if it is just a short walk
Talk to your own healthcare provider about stress, mood, or physical symptoms

If you are part of our community because you live with migraines, chronic stress, or other conditions, this is especially important. Your brain and body need support too. The more balanced your own system is, the more capacity you have to be there for someone else.

A Note to Caregivers in the Migraine and Mental Health Community

Many in our audience live with conditions like migraine, chronic pain, anxiety, depression, or cognitive changes—while also caring for someone with mental health challenges. That is a double load. The brain and nervous system can only handle so much stress before symptoms flare.

Listening to your own warning signs—whether that is increased migraines, trouble sleeping, irritability, or fatigue—is not self-indulgent. It is information. It may be your body asking for rest, support, or change. Responding to those signals early can prevent bigger setbacks later.

Honoring the People Who Stay

To every parent who sits in waiting rooms, every partner who learns to recognize early warning signs, every friend who checks in again and again, every mental health professional who carries stories home in their heart: you matter.

Your efforts may not always be visible, and you may not always feel appreciated. But your presence can be the difference between despair and possibility. You help create those “more good days” that Mental Health Awareness Month is all about.

If you are a caregiver, consider this your invitation to take one small step today, just for you. Maybe it is a short walk, a supportive conversation, a few minutes of quiet, or scheduling your own health appointment. It might feel like a small act, but over time, these choices help sustain you—and, by extension, your ability to care.

If you know a caregiver, consider reaching out. Ask how they are doing, not just how their loved one is. A simple message of acknowledgment can mean more than you realize.

————————————————————————————-

Supporting Caregivers’ Brain and Stress Health
Caregivers often ask about ways to support calm focus, healthy stress responses, and clear thinking during demanding times. For those interested in nutritional support, our Calm & Clever supplement is designed to reduce the impact of stress, promote a centered mood, maintain healthy cortisol levels (the stress hormone), and support sharp memory and mental clarity.

Resources: Caregiver Action Network (education, peer support, and resources for family caregivers across the U.S. free of charge)

Weather Related Migraines and Barometric Pressure

When the weather turns, so do migraines. If you feel like the weather has been on a roller coaster lately—cold one day, unseasonably warm the next—you’re not imagining it, and your head may be paying the price. Many people with migraine notice that sudden weather shifts, especially changes in barometric pressure, can trigger or worsen attacks, and a 2025 meta-analysis of 31 studies found that weather changes, including temperature and ambient pressure, are significantly associated with migraine attacks.

March often brings a mix of lingering winter systems, early spring storms, and big temperature swings across the U.S., which can mean more weather-related migraine flares for people who are weather‑sensitive.

What Is Barometric Pressure?

Barometric pressure is the weight of the air pressing down on us at any given point on Earth. The atmosphere is made up of countless molecules, and the combined weight of those molecules creates pressure that we can measure with instruments called barometers.

At sea level, average barometric pressure is about 1013 millibars or 29.92 inches of mercury.
High‑pressure systems are usually linked with clear, calm weather.
Low‑pressure systems tend to bring clouds, wind, and precipitation such as rain or snow.

Barometric pressure is constantly changing as weather systems move through, and strong storm fronts or rapid temperature swings can cause noticeable jumps or drops in pressure over a short period.

How Barometric Pressure Changes Can Trigger Migraine

Scientists don’t fully understand why weather and barometric pressure affect migraine, but both clinical experience and research suggest a real connection for at least a subset of patients. A 2024 review, “Whether Weather Matters with Migraine,” concluded that weather factors like barometric pressure, humidity, and wind may affect around 20% of attacks overall, with stronger weather events having a larger impact in some individuals.

What Happens in the Body?

When barometric pressure changes quickly, it can influence structures that are sensitive to pressure and pain:

Sinuses and inner ear: Pressure shifts may create an imbalance between the air-filled spaces in your sinuses and inner ear and the outside environment, causing discomfort that can help trigger a migraine in susceptible people.
Blood vessels and nerves: Changes in pressure may alter blood vessel tone or activate pain‑sensitive nerves around the brain, potentially contributing to inflammation and migraine pain.
Brain sensitivity: People with migraine have a more “sensitive” nervous system, so a stimulus that might not bother someone else—like a modest drop in pressure—can be enough to spark an attack when the brain is already primed.

A 2025 systematic review that looked specifically at barometric pressure found that several studies reported significant associations between pressure drops or rapid fluctuations and increased migraine frequency, while links with severity were less consistent and no clear relationship with attack duration was found. Earlier observational work has shown that, in some patients, migraine attacks are more likely on days when atmospheric pressure falls beyond a certain threshold compared to surrounding days.

Weather Patterns That Commonly Trigger Migraine

Different people react to different patterns, but common weather-related triggers include:

Falling barometric pressure before or during a storm
Rapid temperature changes (warm‑to‑cold or cold‑to‑warm)
High humidity or very dry air
Bright sunlight after cloudy days
Strong winds or thunderstorms

Why March and Travel Can Make It Worse

March is a transition month: winter storms in some regions, heavy rain and wind in others, and early warm spells elsewhere, all of which can mean frequent barometric ups and downs. For weather‑sensitive individuals, this can add up to more frequent or more unpredictable attacks.

Travel adds another layer of load on the migraine system:

Flying exposes you to significant pressure changes during takeoff and landing, which can trigger headaches and migraines in some people.
Moving between climates (for example, from cold and dry to warm and humid) can combine pressure, temperature, and humidity changes in a short time frame.
Time zone shifts, disrupted sleep, and changes in routine can further lower your migraine threshold, making weather triggers more powerful.

For anyone heading to conventions, trade shows, or business meetings in March, this combination can make planning ahead especially important.

What You Can Do: Practical Strategies to Reduce Weather‑Related Migraine

We can’t control the weather, but we can control how prepared we are. The goal is to raise your overall migraine threshold, so weather changes are less likely to tip you into an attack, and to act early when you know a trigger pattern is coming.

Track Your Migraine and the WeatherKeep a migraine diary that includes:

Date and time of attacks
Symptoms and severity
Medications/supplements used
Weather notes (temperature swings, storms, noticeable pressure changes)Use weather apps that show barometric pressure or services that send alerts for incoming pressure changes.

A number of research groups have used patient diaries combined with local weather data to look for patterns, and they consistently find that only a subset of people show clear, individual weather–migraine correlations, which is why personal tracking is so useful.

Plan Ahead When Forecasts Look Unstable

Once you know your personal pattern, you can plan around it:

If storms or pressure drops are a trigger:

Lighten your schedule on those days when possible.
Avoid stacking other triggers (skipping meals, poor sleep, dehydration, extra stress).
Talk to your healthcare provider about:
“Pre‑emptive” use of certain acute medications when you know a trigger weather pattern is coming.
Whether short‑term adjustments in your preventive regimen make sense during high‑risk seasons.

For travelers:

Keep rescue medication with you in your carry‑
Build in buffer time around flights or long drives in case you need to rest.

Reviews of weather and migraine emphasize that weather rarely acts alone; it’s usually the combination of weather plus other triggers that tips people into an attack, which is why controlling the “controllables” matters so much.

Stabilize Your Internal Environment

When the outside environment is variable, keeping your internal environment steady becomes even more important:

Maintain a regular sleep schedule, even on weekends or when traveling.
Eat regular, balanced meals; avoid long fasting periods that can lower your threshold.
Stay well hydrated; both late‑winter air and heated indoor spaces can contribute to dehydration.
Use a humidifier in very dry environments to reduce sinus irritation and dryness.
Keep indoor temperatures relatively consistent to avoid repeated hot–cold transitions.

Some experts recommend that weather‑sensitive patients think of these habits as part of their long‑term “migraine hygiene.”

Temperature and light changes often ride along with pressure swings and can increase your risk of migraine:

In cold snaps:

Dress in layers and protect your head, ears, and neck from cold wind.
On warm or sunny days:
Stay in cooler or air‑conditioned spaces during the hottest times of day.
Wear sunglasses and a brimmed hat; seek shade when outdoors.
For light sensitivity:
Consider tinted lenses or migraine‑filter glasses if recommended.
Dim harsh indoor lighting when possible and take regular screen breaks.

Some studies suggest that it may be the **change** in weather more than any specific hot or cold condition that matters, which makes these buffering strategies important year‑round.

Support Your Brain’s Resilience Daily

Weather may be the spark, but your overall resilience determines whether that spark “catches.” Helpful daily habits include:

Regular, moderate exercise (such as walking, swimming, or gentle yoga)
Stress management (deep breathing, meditation, or other relaxation techniques)
Limiting excessive caffeine and alcohol
Identifying and minimizing other personal triggers (certain foods, strong odors, lack of sleep, etc.)

If vitamin D tends to drop in the cooler, darker months where you live, ask your healthcare provider whether vitamin D testing or supplementation is appropriate as part of an overall health plan.

Nutritional Support for Healthy Neurological Function

For many people, supporting the underlying systems that help keep the brain resilient over time can make a big difference. Research suggests that nutritional factors, mitochondrial energy support, and healthy cerebrovascular tone and function can all play a proactive role in neurological health.

Magnesium helps maintain normal muscle and nerve function, supports a healthy stress response, and plays a key role in healthy cerebrovascular tone and function.
Riboflavin contributes to mitochondrial energy production in brain cells, helping support normal cellular energy reserves.
Feverfew helps support healthy inflammatory responses and normal vascular tone.
Melatonin not only helps with sleep, but it also supports a healthy inflammatory response, and healthy brain blood flow.

When to Talk to a Healthcare Professional

If you notice that weather changes reliably trigger your migraines, or your attacks are becoming more frequent or severe, it’s important to discuss this pattern with a healthcare professional. They can help you:

Confirm that your headaches are migraine and not another condition
Create a personalized prevention and treatment plan
Decide whether prescription preventives, targeted nutritional support (dietary supplements), neuromodulation devices, behavioral therapies, or other strategies might be appropriate.

The latest reviews emphasize that while weather can play a role, it is rarely the only factor, and good overall management can reduce how much impact weather has on your life.

Takeaway: Key Points About Weather and Migraine

Weather **does** matter for many people with migraine, and a 2025 meta‑analysis confirms that changes in temperature and ambient pressure are significant triggers in a substantial number of patients.
Barometric pressure drops or rapid fluctuations are linked with increased migraine frequency in some studies, though evidence on severity and duration is less consistent.
Only a subset of people is clearly weather‑sensitive; for many, weather accounts for a minority of attacks and interacts with other triggers like stress, sleep changes, and missed meals.
Tracking your own patterns with a migraine diary, planning ahead during unstable forecasts or travel, and stabilizing your daily habits can significantly reduce weather‑related migraine attacks.
Partnering with a healthcare professional to tailor acute and preventive strategies to your personal trigger profile is one of the most effective steps you can take.
Nutritional support supplements can play a proactive role in maintaining healthy neurological function.

8 New Year’s Health Habits to Adopt in 2026

The past year has brought its fair share of challenges and changes, but as we turn the page on the calendar and begin 2026, it’s time to look forward with purpose. The start of a new year invites reflection, renewal, and a chance to focus on what truly matters.

For many, this means creating resolutions, setting goals, or recommitting to healthy habits. For others, knowing that over 80 percent of resolutions fade before February, the focus may shift toward intention-setting and making small, sustainable lifestyle choices that build resilience over time.

However you approach the new year, this is an ideal moment to evaluate what worked, what didn’t, and how you can take active steps toward greater health, happiness, and balance.

To help you begin, here are nine simple habits you can easily adopt in 2026 to support your body, mind, and overall well-being.

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 fishlike 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

Money stress can weigh heavily on your mental and physical health. Staying organized financially reduces anxiety and brings a sense of control.

Use a spreadsheet or app to track spending, differentiate between needs and wants, and plan for future goals. Seeing the numbers clearly often reduces fear and helps you make informed, confident decisions. Remember—financial wellness is a form of self-care.

Build digital balance

In an always-connected world, it’s easy to feel overwhelmed by notifications, news, and social media. This year, make an effort to set healthy digital boundaries.

Try a “tech-free hour” before bed, designate screen-free zones in your home, or take one day a week for offline activities. Reclaiming your time and attention helps reduce stress, improve focus, and enhance meaningful real-world connections.

Create Action Steps

Setting goals is only half the equation—action is where change happens. Break your goals into manageable tasks, assign realistic deadlines, and track progress along the way. Small, consistent actions build powerful momentum. With each step completed, you reinforce your motivation and confidence.

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

Here’s to a balanced, mindful, and fulfilling 2026.

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

Honoring the Resilience: Migraine in the Military Service

Today and every day, we thank you for your service.

The Invisible Battle

Migraine is far more than a headache. For many active-duty service members and veterans, it can be a relentless challenge affecting mission readiness, performance, and quality of life.

If you suffer from migraine headaches, you understand how debilitating and incapacitating they can be. Now, imagine enduring the rigorous training that soldiers undergo while experiencing a migraine. Picture being in life-threatening situations, required to perform and make split-second decisions, all while grappling with the intense pain and potential visual and cognitive disturbances (aura) that accompany some migraines.

The prevalence of migraine among active military personnel is significantly higher than in the general population. Approximately 12% of the U.S. population and 23% of service members suffer migraine.

The Department of Veterans Affairs has reported that veterans are more likely to experience migraine and headaches than non-veterans. About 36% of U.S. veterans who served a one-year deployment to Iraq were diagnosed with migraine or showed signs of migraine, according to the Department of Veterans Affairs.

Triggers in the Line of Duty

Military personnel experience many of the same migraine triggers as civilians, but some factors are more prevalent due to the unique demands of military service. In addition to PTSD (Post Traumatic Stress Syndrome) and Long Covid, other common migraine triggers for military members include:

Environmental factors like exposure to bright lights, loud noises, extreme temperatures, and chemical irritants, which are common in combat zones and training environments.

Stress is a major trigger, affecting 67% of military personnel with migraines. The high-stress nature of military operations, deployments, and training can precipitate migraine attacks.

Fatigue and sleep disruptions are frequent triggers, affecting 57% of military migraineurs. Irregular sleep patterns and lack of rest are common issues during deployments and operations.

Consumption-related triggers like skipping meals, dehydration, alcohol, and caffeine withdrawal affect 60% of military personnel with migraines. Disrupted eating and drinking patterns are common during deployments.

Head trauma and mild traumatic brain injuries sustained during combat or training can also trigger migraines and post-traumatic headaches in military personnel.

While the types of triggers are similar for military and civilian populations, the unique stressors and environmental exposures of military life make service members more susceptible to these migraine precipitants.

A Call to Action: Supporting Our Troops

In the face of these invisible battles, the resilience of military personnel stands out. Many continue to serve with determination, adapting through treatment, lifestyle strategies, and peer support.

Improved migraine education, screening, and access to treatment for military personnel are imperative to ensuring the well-being and readiness of our service members. Access to specialized care within the Veterans Health Administration and growing awareness among military healthcare providers have improved diagnosis and management options, but gaps remain. Many service members remain undiagnosed or inadequately treated.

Therefore, it is crucial for the broader community to support initiatives aimed at enhancing migraine education, implementing thorough screening processes, and ensuring comprehensive treatment options are readily available. By prioritizing the health of our service members, we honor their dedication and sacrifice, ultimately strengthening the resilience and operational capacity of our armed forces.

LINK – MigreLief Military Discount

Diabetes Cases Hit 589 Million World-Wide … What Can You Do?

Diabetes has become one of the most pressing public health challenges of the 21st century, affecting millions of individuals and families worldwide. Once considered a rare disease, diabetes and its precursor, prediabetes (metabolic syndrome), now impact nearly half of all adults in the United States and hundreds of millions more across the globe. As the number of cases continues to rise at an alarming rate, understanding the scope of the epidemic, its risk factors, and the importance of early detection has never been more critical. This article explores the latest statistics, global trends, and what can be done to curb the growing tide of diabetes.

As of 2025, 4.7% of U.S. adults—about 38.4 million people are living with diabetes. Approximately 589 million adults (ages 20-79) worldwide have diabetes. This represents about 1 in 9 adults globally (11.1%).1

Some people believe type 2 diabetes (non-insulin dependent diabetes) only occurs in middle-aged or older people; this is not true. In fact, the incidence of type 2 diabetes is rapidly increasing in children.²

With increasing consumption of sugary beverages, lack of exercise leading to alarming increases in the percentage of children and adults who are overweight, and poor food choices in general, the risk of developing type 2 diabetes is very real for many people. With Type- 2 diabetes, your body either resists the effects of insulin- a hormone that regulates the movement of sugar into your cells – or doesn’t produce enough insulin to maintain a normal glucose level).

You may have heard about “metabolic syndrome”, this is a pre-type 2 diabetic condition, where people are developing “insulin resistance”. This means that their bodies and specifically their cellular receptors are desensitizing to insulin, and the body has to produce more insulin to maintain blood sugar at acceptable levels. Unfortunately, insulin is very lipogenic (causes the accumulation of fat) and this can lead to increased risk of several chronic diseases, (cancer, heart disease, dementia, and arthritis). Don’t let the “pre” fool you. Pre-diabetes is a serious health condition where blood sugar levels are higher than normal but not high enough yet to be diagnosed as diabetes.

You are diagnosed with metabolic syndrome (pre-diabetes) if you have any 3 of the following symptoms:

High blood pressure 140/85 or higher
Central adiposity (increased belly fat) waist measurement greater than 40 for men or 35 for women
Low HDL (the good cholesterol) below 40 for men and below 50 for women
Blood sugar levels over 100 after fasting
Blood levels of triglycerides over 150

Metabolic syndrome is a convergence of conditions that include high blood pressure, abnormal cholesterol levels, increased levels of blood sugar, and a wider waist circumference. The condition has been fueled in recent years by a lack of physical activity among Americans and the obesity epidemic.³

How to avoid or treat metabolic syndrome:

1- Lose weight if you are over your ideal weight – Losing just 5-7 percent of your body weight can slow or even reverse pre-diabetes. For a person who is 200 lbs., that is only 10-15 pounds.

2- Reduce sugar consumption – read labels to know how much sugar you are consuming

3- Exercise more – Get 2.5 hours (150 minutes) of light aerobic activity every week. Example: a brisk 30 min walk 5 days per week, even 10 minutes at a time adds up. Talk the stairs instead of elevator, park farther away from a store and walk…etc.

4- Eat healthy and consume more fiber in your diet
(Tasty Recipes for Diabetics & Pre-Diabetics from the CDC)

5- Speak to your physician or nutritionist about the supplement chromium and alpha-lipoic acid, which help to restore insulin sensitivity.

6. Drink more water

Importance of Staying Well Hydrated

A published study showed that people who drank more than 34 ounces of water per day had a 21% lower risk of developing diabetes over the next 9-year period. Since water can also help to clear fats and some toxins, this added benefit gives everyone more reason to keep a glass of water nearby throughout the day. Also, those who can work up to drinking 128 ounces a day of very cold water can burn up to 200 extra calories a day, which could result in losing around 1 ½ pounds per month or 18 pounds per year. It has been shown that losing weight helps with blood sugar control as well. H2O is the way to go!

Pre-diabetes/metabolic syndrome is a serious health condition that should not be ignored. Fortunately, metabolic syndrome can be successfully avoided or reversed, but you have to be aware of it and then follow the advice in this article and of your physician.

To the Best of Health,

Curt Hendrix, M.S., C.C.N., C.N.S.
Chief Scientific Officer, Akeso Health Sciences

Heat Waves & Health: Tips for Staying Safe in Rising Temperatures

Why Extreme Heat Matters More Than Ever

Extreme heat is now the deadliest weather-related hazard in the United States, causing more deaths annually than hurricanes, floods, tornadoes, lightning, and earthquakes combined. In the past 25 years, heat-related deaths have surged by 117%, with 2023 marking the hottest—and most deadly—year on record, resulting in at least 2,325 deaths. The risk is rising due to climate change, urbanization, and an aging population.^{1, 2}

Who is at risk?

Older adults (65+)
Infants and children
People with chronic illnesses or disabilities
Outdoor workers and athletes
Anyone without access to air conditioning or cooling centers
Even healthy, well-conditioned individuals can succumb to heat-related illnesses during extreme temperatures.

As simple as it seems, understanding how and why the body cools itself, when faced with extreme temperatures, is the key to staying healthy and preventing injuries and even death.⁴

How the Body Cools Itself

Your body cools itself primarily through sweating and increased blood flow to the skin. High humidity, dehydration, and certain medications or health conditions can impair this process, increasing your risk of heat illness.³

Though the elderly (65+), infants and children are more susceptible to heat stress, even the best conditioned of athletes can succumb to the health risks of hot weather.

Recognizing Heat Related Illness

According to the center for disease control: Muscle cramping or heat rash might be the first sign of heat-related illness, and may lead to heat exhaustion or stroke.

Heat exhaustion occurs when the body loses too much water and salt through sweating, causing symptoms like heavy sweating, dizziness, and nausea. If heat exhaustion is not treated, it can progress to heatstroke, where the body’s temperature regulation system fails, and the body temperature rises dangerously high. Heatstroke is a medical emergency requiring immediate medical attention

Here is how you can recognize heat exhaustion and heat stroke and what to do:

Heat Exhaustion and What You Should Do:

Heavy Sweating – Move to a cooler location.
Weakness – Lie down and loosen your clothing.
Cold, pale, and clammy skin – Apply cool, wet cloths to as much of your body as possible.
Fast, weak pulse – Sip water.
Nausea or vomiting – If vomiting it persists seek medical attention immediately.
Feel Faint – Move to a cooler area, lie down with your legs elevated, and loosen or remove excess clothing. Sip water or a sports drink, and apply cool, wet cloths to your skin or use a fan to help cool down. If symptoms worsen or don’t improve, seek medical help.

Heat Stroke and What You Should Do:

High body temperature (above 103°F)* – Call 911 immediately — this is a medical emergency!
Hot, red, dry or moist skin – Move the person to a cooler environment.
Rapid and strong pulse – Reduce the person’s body temperature with cool cloths or even a bath.
Possible unconsciousness – Do NOT give fluids.

Prevention: How to Stay Safe During Extreme Heat

Stay hydrated: Drink plenty of water, even if you’re not thirsty. Replace salts and minerals lost through sweat with snacks or sports drinks.
Stay cool: Spend time in air-conditioned places. If you don’t have AC, visit public cooling centers, libraries, or malls.
Dress appropriately: Wear lightweight, loose-fitting, light-colored clothing and a wide-brimmed hat.
Limit outdoor activity: Avoid strenuous activity during the hottest part of the day (usually 10 a.m. to 4 p.m.).
Check on others: Regularly check on family, friends, and neighbors, especially those at higher risk.
Never leave people or pets in cars: Temperatures inside vehicles can rise rapidly to deadly levels.
Plan ahead: Know where to find your local cooling centers and sign up for emergency alerts.

Final Tips
Recognize early symptoms: Muscle cramps, heavy sweating, and weakness are early warning signs—act quickly.

Cooling is the first priority: For any severe heat illness, rapid cooling can save lives.

Prevention is key: Most heat-related deaths and illnesses are preventable with awareness and timely action.

Stay informed, stay cool, and help protect yourself and your community from the dangers of extreme heat.

Additional Information:
WARNING SIGNS OF HEAT RELATED ILLNESS

References

1. https://jamanetwork.com/journals/jama/fullarticle/2822854
2. https://www.scientificamerican.com/article/extreme-heat-is-deadlier-than-hurricanes-floods-and-tornadoes-combined/
3. https://www.ready.gov/heat
4. https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/extreme-heat-safety.html

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.

Sources:

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.

Sources

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.

Sources