Breathe in…breathe out. You typically do this 22,000 times a day, and yet it’s something most of us take for granted. It’s true, you don’t have to think much about it, your body just does it—first you inhale, then you exhale. But while taking a breath may seem simple at first glance, under the surface there’s a lot going on.  

If you’ve ever wondered about the science behind how you breathe, you’re in the right place.  

Your Respiratory System 

Eleven organ systems carry out a wide variety of essential functions in your body. And your respiratory system is the one responsible for breathing.  

It’s made up of numerous organs and tissues including:   

  1. Diaphragm: This dome-shaped muscle is located at the base of your chest cavity. As it contracts, the volume of the chest cavity increases, creating a lower pressure within the chest to draw air into the body.  
  2. Nasal Cavity and Mouth: Each breath of air enters your body through your nose or mouth. Nasal passages help to filter and humidify the air before it reaches the lungs, while your mouth serves as an alternate route. 
  3. Pharynx and Larynx: Your pharynx connects your mouth and nasal passages to your esophagus. The larynx is the muscular organ that controls your vocal cords. Together, these structures serve as a crucial gateway to allow air to pass through to your lower respiratory tract. 
  4. Trachea (Windpipe): This strong tube reinforced by rings of cartilage allows air to pass to and from your lungs. 
  5. Bronchus: Your windpipe splits into two bronchi linking to each of your lungs, where they further divide into many bronchiole passages resembling the branches of a tree. 
  6. Lungs: Your primary respiratory organs are a pair of spongy, pinkish-grey structures in your chest cavity. They inflate with air each time you inhale and deflate when you exhale. 
  7. Capillaries: These networks of tiny blood vessels pull oxygen from your lungs into your bloodstream.  

Working together, these various organs, tissues, and structures allow you to breathe, speak, smell, and more. But let’s focus on breathing. 

The Process of Breathing 

Breathing has two main parts—inhalation and exhalation—and each requires the coordinated effort of multiple muscles. Prior to and during inhalation your diaphragm and surrounding muscles contract. Your chest expands and your lungs fill with air. As these muscles relax, your chest contracts forcing the air out of your lungs—in other words, you exhale.  

Your body isn’t inhaling and exhaling for fun, it’s fulfilling your need for oxygen.  

Your cells use oxygen (and glucose) to create energy through a process called cellular respiration. For this to take place, however, oxygen needs to get from your lungs to cells throughout your body. This is where blood comes in.  

Gas Exchange in the Alveoli 

Your bronchial tubes branch off into smaller airways, called bronchioles. They’re connected to alveoli—tiny, grape-like air sacs in your lungs that are surrounded by capillaries. This is where gas exchange happens, one of the most important steps of breathing.  

Your alveoli are like microscopic balloons, filling with air each time you breathe in. Oxygen from this air is absorbed by blood passing through the surrounding capillaries. This newly oxygenated blood is then delivered through your body by the cardiovascular system—but let’s save that for another article.  

Cellular respiration creates energy; but it also creates waste products, including carbon dioxide. This carbon dioxide is contained in deoxygenated blood. When blood passes through the capillaries an exchange occurs—oxygen enters the blood (as mentioned above) and carbon dioxide exits the blood, moving to the air held in the alveoli. This air is then exhaled to expel the carbon dioxide from your body.  

How to Keep Your Lungs Healthy 

Your lungs are the center of your respiratory system. And healthy lungs are crucial for efficient, healthy breathing. Fortunately, there are a number of steps you can take to keep your lungs healthy and happy.  

Lungs are sensitive to smoke and pollutants, and breathing these substances in can be harmful to your lung health. Cigarette smoke, including secondhand smoke, can damage the bronchioles and alveoli in your lungs, making it harder for your body to deliver oxygen to its cells. To avoid this, try to stay away from cigarette smoke and smog. If you are going to be exposed to harsh chemicals, excessive air pollution, or other damaging substances, wear a mask or respirator to filter damaging substances out of the air.

Regular exercise can also help your lungs (and heart) work more efficiently. As you exercise, your lungs and the muscles associated with breathing are working overtime to provide your body oxygen. Even light, daily exercise can strengthen your lungs, heart, and other muscles. The stronger these organs and muscles are, the better your body is at delivering oxygen to its cells.  

Respiratory Conditions: Health Factors That Affect Your Lungs 

Environmental factors, such as pollutants, aren’t the only things that can affect your respiratory system. Sicknesses, and chronic health conditions can also impact your ability to breathe.  

Lung capacity naturally decreases with age, meaning as you get older your lungs become less efficient. For older adults, maintaining lung health through exercise and by avoiding damaging substances is extra important.  

Additionally, certain health conditions may require medical assessment and intervention. Whether it’s due to asthma, severe allergies, or a persistent cold, consulting a doctor is often an important step in maintaining the health of your respiratory system. Certain illnesses, such as the common cold and flu, can develop into serious infections and even pneumonia. So if you feel like your respiratory system isn’t working as it should, it’s worth a trip to the doctor.  

The Bottom Line: A Healthy Body Needs Healthy Lungs 

Breathing is a vital part of life. Without oxygen your cells can’t create energy. And without your cells producing energy most organs, tissues, and other body parts can’t do their job. The brain can only go four minutes without oxygen before it suffers permanent damage.  

Needless to say, a healthy respiratory system is indispensable to a healthy lifestyle. So take care of your lungs—you’ve only got two. 

https://my.clevelandclinic.org/health/body/21205-respiratory-system 

https://www.lung.ca/lung-health/lung-info/respiratory-system 

https://www.nhlbi.nih.gov/health/lungs 

https://craighospital.org/resources/how-we-breathe 

https://www.templehealth.org/services/lung/patient-care/patient-resources/understanding-lung-disease/how-lungs-work 

https://www.webmd.com/lung/how-we-breathe 

https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health

In the hustle and hurry of today’s world, meal prep is all the rage. Hundreds, if not thousands, of articles, blog posts, and videos exist on the subject. Social media is full of meal-prep recipes, tips, tricks, and more. When confronted with all of this content, it’s easy to feel overwhelmed. That’s where this article comes in.

If you’re brand new to meal-prep, don’t worry—we’ll break the process down into digestible pieces, giving you the confidence and know-how to approach meal-prep like a seasoned pro (pun intended).

Meal Prepping vs. Meal Planning: What’s the Difference?

Before diving into the dos and don’ts of meal-prep, let’s get one thing out of the way: meal-prepping and meal planning are two distinct practices.

Meal planning refers to the process of plotting out your meals for a week, month, or some other period of time. Basically, you are deciding what to eat ahead of time and shopping accordingly. Think of a meal plan as a kitchen calendar: it tells you what you are going to make and when. And that’s it—there’s no chopping, simmering, or cooking involved in meal planning.

Meal prep, on the other hand, actually involves some prep work. (It’s in the name, after all.) In a kitchen setting, prep work refers to any tasks that can be completed before cooking and assembling a final dish or meal. This can be something as simple as chopping an onion or as complex as simmering and seasoning a sauce.

The goal of prep work in a professional kitchen is to cut down on the time it takes to actually cook a dish from start to finish. The same is true of meal-prep in your own house. When you meal-prep, you execute some of the steps involved in preparing a dish ahead of time. In practice, this can look a variety of ways—but more on that in the next section.

Meal prep and meal planning go hand-in-hand. In order to get started on meal-prep for the week, you need to know what you’re going to eat each day—and that requires meal-planning.

Types of Meal-prep

Meal-prep looks a little bit different for everyone, but most people follow one of three systems:

  1. Prepping ingredients: Much of the time and labor involved in preparing a meal is spent on peeling, chopping, dicing, etc. Think about the last meal you cooked that called for a lot of garlic—peeling and dicing each individual clove can take a while. If your time in the evenings is limited, prepping ingredients beforehand can allow you to cook fresh meals each day without spending as much time in the kitchen. This meal-prep strategy is also great for lunches. After all, who wants to cut a bunch of bell peppers first thing in the morning?
  2. Batch cooking: Some foods store better than others. People who batch cook as part of their meal-prep lean into this fact, cooking large portions of certain recipes all at once and saving them for later use. Often this means freezing fifteen portions of a soup or cooking enough rice for the week on Sunday and keeping it in the fridge for use throughout the week.
  3. Individually portioning meals: If you choose this method, you’ll be doing the prep, portioning, and assembling of a meal beforehand. Basically, you’ll be prepping a week’s worth of food, then dividing it out into separate containers for each day. When you’re finished, you’ll have a grab-and-go lunch or ready-made dinner for each day of the week. This method requires a little more preparation but saves you the most time throughout the week.

How to Meal-prep

Now that we’ve covered what meal prepping is, you probably have one question left: how can I get started?

First, you’ll need to make a meal plan. Look at your calendar and decide how many prepped meals you need for each day. There’s no right number—it’s going to depend entirely on your own needs. Next, decide what meals you want to eat each day. To simplify the planning and prepping process, try to include some overlap. For example, plan to eat the same meal for lunch at least two or three days a week.

As you plan your meals, it can be helpful to think in terms of nutritional building blocks. This may sound complicated, but it’s quite straightforward: each meal could contain a grain (quinoa, for instance), a protein (grilled chicken breast is a popular option), and fruits and vegetables. These building blocks provide a solid foundation for each meal but can be customized for variety. For example, you might prepare enough brown rice, chicken, and salad for the week, but change the final dish each day. On Monday, lunch might be chicken breast over rice with a salad on the side. Tuesday, you could use a curry sauce to transform those same ingredients into a chicken curry bowl. Wednesday, you could shred the chicken and put it in a wrap, along with the rice, and the salad. Rinse and repeat for the rest of the week.

The amount of prep work you perform beforehand depends on the meal-prep method that you choose to use. If your recipes are fairly simple, preparing the ingredients might be all you need to do. Individually portioned meals, on the other hand, will require more prep ahead of time.

Most people choose to do all of their meal prep on the same day—typically a Saturday or Sunday—but there’s no hard-and-fast rule. To get started with meal-prep, simply choose a day when you can set aside a couple of hours to prepare food. Remember to use all the appropriate food safety practices. Select a recipe (or a few recipes), gather the ingredients, and get prepping!

Meal-prep Tips and Tricks

At the end of the day, your meal-prep process is going to be unique to your schedule and your needs. And while it will inevitably take a bit of trial and error to figure your system out, here are a few tips and tricks to help you kickstart the process:

  1. Start with simple recipes: Meal-prep strategies can be applied to virtually any recipe, but in practice you may find it easiest (and most helpful) to stick to simple recipes. The whole point of meal-prep is to reduce the amount of time and stress it takes to prepare healthy meals throughout the week—the more moving parts a recipe has, the more time it will take you to prep and assemble. Simple recipes with only a few ingredients are typically optimal candidates for meal-prep.
  2. Don’t cheap out on the containers: A key element of meal-prep is preparing food—whether it’s a final meal or just ingredients—before they will be eaten. This means that your meals and ingredients will be spending anywhere from a day or two to a whole week in the fridge. During this time, you’ll want to keep your food as fresh as possible—and that means investing in some high-quality airtight containers.
  3. Choose ingredients that will keep: High-quality containers only go so far. At the end of the day, some foods simply spoil faster than others. As you select recipes to meal-prep, be mindful of the ingredients you are using. If something will spoil in a matter of days, plan accordingly.
  4. Don’t forget your freezer: When it comes to preserving ingredients or even prepared meals, the freezer is your friend. Many foods that will spoil after a week in the fridge can be kept for months in the freezer. Soups and sauces are often excellent candidates for freezing but do your research to see what you can keep in the freezer—and for how long!
  5. Collect a few sauce recipes: Simple food doesn’t have to be bland or boring. Although food-prep recipes are often basic, they can be easily elevated with a good sauce. Additionally, sauces are a great way to add some variety to otherwise repetitive meals. If you’re just getting started with meal-prep, a few good sauce recipes can be a gamechanger.

https://www.goodhousekeeping.com/food-recipes/a28377603/how-to-meal-prep/

https://www.healthline.com/nutrition/how-to-meal-prep

https://www.hsph.harvard.edu/nutritionsource/meal-prep/

https://www.everydayhealth.com/diet-nutrition/meal-prep-tips-every-beginner-should-know/

A bad sunburn can ruin even the best moments. Between the pain and the peeling, it can be days—a week even—before your skin returns to normal. Discomfort aside, excessive UV exposure can damage your DNA. And that’s always bad news.

To avoid all this, it’s best to slather on some sunscreen. Easy enough, right? Well, sort of.

When it comes to choosing sunscreen, the options may be overwhelming. Between active ingredients, SPF ratings, and so much more, there’s a lot to unpack. But don’t worry, we’ll break it down for you.

Why Use Sunscreen: The Dangers of UV Rays

Avoiding the discomfort of a sunburn is all the motivation most of us need to wear sunscreen. But sunscreen isn’t just about preventing sunburns. It’s about protecting your skin to keep it healthy and happy throughout your life.

Fun in the sun has many benefits. Sunshine helps you get the vitamin D you need, can boost your mood, and may even help reduce stress. But the effects of the sun aren’t all positive. The sun emits two types of ultraviolet (UV) rays—UVA and UVB—that can damage your skin. UVB rays, which have a shorter wavelength than UVA rays, are responsible for sunburns. UVA rays don’t cause burns, but they penetrate more deeply into skin cells. Both types cause DNA damage, which may lead to genetic mutation.

Brief exposure to UVA and UVB rays probably won’t cause noticeable skin damage, but over time these rays can damage skin cells and age your skin prematurely. As skin ages it loses elasticity causing wrinkles and creases to form—UV exposure may accelerate this process.

So how can you avoid this? Shutting yourself in your house isn’t exactly practical, and thankfully it’s not your only option. With a little bit of preparation—and a lot of sunscreen—you can enjoy the sun’s benefits while still protecting your skin.

Types of Sunscreen

There are two main types of sunscreen on the market: mineral (also called physical) and chemical. Both types of sunscreen protect your skin from the sun’s UV rays, but they achieve this in different ways. Let’s take a look at each:

  • Mineral sunscreen: Mineral or physical sunscreens typically have one of two active ingredients: titanium dioxide or zinc oxide. They sit on your skin’s surface and block UV rays from entering. In other words, they act as a physical barrier or shield to protect your skin. Mineral sunscreens used to be thick, leaving the skin with a visible white sheen after application. Nowadays, sunscreen manufacturers use nanoparticles (larger, broken up particles) in their sunscreen ingredients to help lessen this effect. Some sunscreens even add a tint to reduce this sheen even more.
  • Chemical sunscreen: Rather than blocking the sun’s rays, chemical sunscreens absorb them. When you’re in the sun, a chemical sunscreen lets UV rays enter, but a chemical reaction converts the harmful UV light into heat which is released off your skin. The ingredients typically found in this type of sunscreen are avobenzone, aminobenzoic acid, octocrylene, octisalate, and oxybenzone.

At this point, you probably have one big question: which type of sunscreen should I use? That depends.

Neither chemical nor mineral sunscreen is inherently better than the other. Both achieve the primary goal of sunscreen: preventing UV rays from damaging the skin for a period of time. There are, however, a number of pros and cons of each to consider.

Some of the chemicals used in chemical sunscreen—especially oxybenzone—have received negative press due to safety concerns. With that said, more research is needed to determine if these ingredients are actually harmful. And for now, they remain cleared by the FDA.

Another concern with chemical sunscreen is skin allergies. For people with sensitive skin and certain skin conditions (melasma and rosacea), its ingredients can cause allergic reactions or make existing skin conditions worse. If you experience these side effects, try switching to a chemical sunscreen with different active ingredients or move to a mineral sunscreen. Chemical sunscreens also do not offer immediate protection—they take 20–30 minutes to absorb into the skin before offering sun protection.

If you’re worried about exposing your skin to the ingredients in chemical sunscreen, mineral sunscreen is probably a better fit for you. Its two main ingredients—zinc oxide and titanium dioxide—have been approved by the FDA for decades. And as mentioned above, it can be better for sensitive skin.

Because it sits on top of the skin, mineral sunscreen doesn’t have to be absorbed to be effective, meaning it gives you immediate UV protection after it’s applied. But this form of  sunscreen also has its drawbacks. As it sits on your skin, it may clog your pores to contribute to or exacerbate acne breakouts. And let’s face it, nobody loves the white sheen of sunscreen—something that’s much more common with mineral sunscreens.

What is SPF: Demystifying Sunscreen Strength

One of the most commonly misunderstood aspects of sunscreen is SPF. This rating, a number shown on the front of most sunscreen bottles, indicates the strength of the sunscreen. But what does it actually mean? Let’s break it down.

SPF, which stands for sun protection factor, measures how well any given product protects your skin from the sun’s UV rays. Going into the sun without any protection at all can be considered as 0 SPF—the baseline against which all sunscreen products are measured. A sunscreen with a rating of SPF 15 means it takes 15 times the amount of sun exposure for your skin to burn than wearing no sunscreen at all.

It’s important to note that SPF does not measure the amount of time you can spend in the sun without getting burned. Rather, it measures the amount of solar exposure required to burn your skin. And these two things are subtly different. Consider the following example: one sunny morning you spend an hour outside at 9 a.m. and come inside without the slightest hint of a burn. The next day you spend one hour outside at 2 p.m. and get a slight sunburn. How is this possible? While the time spent in the sun was the same, the UV index was not. At 2 p.m. more of the sun’s ultraviolet rays were reaching the earth—and your skin.

As it turns out, our eyes aren’t too good at judging the UV index. Weather, altitude, and location can all affect UV index causing UV rays to be more or less intense, even if it looks cloudy. Many weather apps show the UV index throughout the day. So when in doubt, just double check. And always wear sunscreen when you’re outside.

How and When to Use Sunscreen

When it comes to sun protection, it’s crucial you use sunscreen correctly. This isn’t as simple as throwing some on in the morning and going about your day, but it’s not complicated either. Read on for a rundown of how to use sunscreen to get the best results.

  • How much sunscreen is enough? When applying (or reapplying) sunscreen, it’s important you use the correct amount. Dermatologists recommend applying about one shot glass—or 1.5 ounces—of sunscreen for your body and an additional teaspoon for your face. If this seems like a lot, that’s because it is. Most people under-apply sunscreen, ending up with uneven and partial coverage.
  • When should I reapply sunscreen? Regardless of your sunscreen’s SPF rating, you should reapply it at least every two hours. If you go for a swim, reapply when you get out of the water. And if you’re sweating heavily, be sure to reapply your sunscreen more frequently as your sweat may wash it off of your skin. Mineral sunscreens offer immediate protection, but it’s a good idea to wait 30 minutes after applying chemical sunscreens before heading back into the sun.
  • When should I wear sunscreen? If you’re going to be in the sun at all, it never hurts to wear sunscreen. Many skincare and cosmetics companies offer low SPF products (usually around 15 SPF) designed for daily use. And if you’re planning to be in the sun for a longer period of time (30 minutes and up) or plan to be out when the UV index is the highest (between 10 a.m. and 2 p.m.), it’s a good idea to apply sunscreen that’s at least 30 SPF. Oh…and don’t forget to reapply every two hours!

Sunscreen Myths and Misconceptions

In today’s world sunscreen is widely available and commonly used. But there are still a number of myths and misconceptions that need to be cleared up.

One of the most common sunscreen myths is that it actually causes sunburns and increases damage to your skin. There’s not any evidence to support this claim, but there is a possible explanation as to why people might think this way. And it all comes down to not using sunscreen correctly. Here’s the situation: when people wear sunscreen they sometimes feel it enables them to disregard other sun-exposure best practices. They stay out for hours without wearing protective clothing or reapplying sunscreen. As discussed, it’s absolutely vital to reapply sunscreen at least every two hours. So in this case, sunscreen is not causing sunburns but it is leading to riskier behavior.

This takes us right into another myth about sunscreen: anything over SPF 50 is actually bad for you. Again, there isn’t any evidence to support this conclusion. Researchers have observed the same pattern of riskier behavior from those who apply a higher SPF sunscreen. Even if you are wearing 75 SPF sunscreen, it needs to be reapplied every two hours or after swimming.

The Bottom Line

If you’re going to be basking in the sun, sunscreen is a must—it protects your skin, keeping it elastic and healthy for years to come. Apply more sunscreen than you think you need and reapply every two hours. If you find that sunscreen is causing your skin to break out, don’t drop it entirely. Instead try switching to a chemical sunscreen or finding one that’s formulated for acne and sensitive skin. With all of the products available, it’s worth finding the sunscreen that works best for you, your skin, and your lifestyle.

https://www.health.harvard.edu/staying-healthy/the-science-of-sunscreen

https://www.everydayhealth.com/skin-beauty/chemical-vs-mineral-sunscreen-whats-difference/

https://blogs.cdc.gov/cancer/2019/05/01/the-truth-about-sunscreen-7-facts-that-will-set-you-straight-for-skin-protection-this-summer/

https://www.skincancer.org/skin-cancer-prevention/sun-protection/sunscreen/

https://cen.acs.org/business/consumer-products/What-in-sunscreen-and-how-does-it-protect-your-skin-from-the-sun-rays/99/i27

https://www.skincancer.org/blog/ask-the-expert-does-a-high-spf-protect-my-skin-better/

https://www.fda.gov/about-fda/center-drug-evaluation-and-research-cder/sun-protection-factor-spf

https://newsinhealth.nih.gov/2014/07/sun-skin

As your body’s largest organ, your skin is your first line of defense against toxins and external threats. And it’s also the first thing people see, so we take care of it to look our best. Luckily, your skin’s function and appearance are connected.

Dry, cracked skin is more vulnerable to environmental effects. On the other hand, plump and hydrated skin functions how it should, sealing out irritants and locking in moisture.

And though you may not have heard of them, ceramides are one of the most important components of your skin. They’re masters at protecting and helping retain moisture. Recently, ceramides have even become a key ingredient in many skincare products. These creams and moisturizers fortify your natural ceramide levels to help support your skin’s health.

What Are Ceramides?

Ceramides are lipids that make up about 50% of your skin’s composition and play a primary role in the function and appearance of your skin barrier. The rest of your skin consists of layers of cells that are constantly dying out and refreshing themselves with new cells. You’re likely familiar with the epidermis and dermis skin layers, but it may surprise you that these layers of tightly packed cells rely on a biochemical “seal” for the skin to function properly. This makes ceramides every bit as important to your epidermis as your skin cells themselves. Think of ceramides as the glue that holds your skin cells together to form a functional barrier. The healthier this barrier is the more it protects, even keeping your skin better hydrated.

When applied topically, ceramides can support moisture levels and keep the skin barrier healthy. Ceramides can be synthetic (man-made) or natural, like the ones found in your outer layers of skin. To really understand what they are, let’s dip into the biochemistry. Don’t worry—we’ll make it quick and easy.

All ceramides are made up of a compound called sphingosine—a chain of carbon atoms with an amino acid bonded to it. When sphingosine binds to other fatty acids, it forms ceramides. There are 12 distinct types of ceramides, named ceramide 1-12, based on the type of sphingosine it is and the kind of fatty acid that binds to it.

Why do Ceramides Matter?

Skin problems may emerge if your ceramides are not functioning properly. Age and sun damage can reduce the effectiveness of your natural ceramides. Eventually, as ceramide levels are depleted, a weakened skin barrier can lead to drier, more problematic skin. The metric that cosmetic scientists use to measure skin hydration is called transepidermal water loss (TEWL). Dry or irritated skin has higher TEWL, and reduced water-binding capacity.

Ceramide-rich skincare products help to support and balance your skin, and reduce TEWL, even after ceramide levels have diminished.

The skin-nurturing benefits of ceramides can:

  • Fortify your skin’s protective barrier
  • Help your skin retain moisture
  • Rejuvenate your skin’s appearance
  • Support plumper, smoother-looking skin with fewer visible fine lines and wrinkles

The Right Ceramide Products for You

Proper packaging keeps your ceramide products performing at their best. As you look for quality ceramide products, avoid glass jars or clear packaging. Many of the most popular “antiaging” skincare ingredients are sensitive to oxidation and can lose their effectiveness when exposed to light and air. So, look for tubes or opaque bottles with pumps and airtight dispensers.

If a product contains ceramides it will be listed in the ingredients. Also look for ceramide-related ingredients like phytosphingosine and sphingosine. All of these support your skin’s natural production of ceramides when applied topically. And it may be even easier—with such sought-after benefits, many products display these ingredients front and center on the package.

Ceramides are beneficial for all types of skin, even sensitive skin, because they are a natural component of your epidermis. If you’re looking to upgrade your skincare routine or are still a novice in the world of skincare, try a product with ceramides and experience the benefits of moisturized, healthy-looking skin!


The human body is a complicated system, to say the least. And for thousands of years, various cultures and societies have developed their own understandings of the human body and how to treat its various illnesses and ailments. One of the oldest existing examples of these treatment systems is Ayurveda (also called Ayurvedic  medicine), a form of traditional medicine originally developed in South Asia.

Whether you’re learning about Ayurveda for the first time or simply looking for more information on the subject, don’t worry—you’re in the right place. This article will break down the history of Ayurveda, its common practices, and more.

What is Ayurveda?

As mentioned above, Ayurveda, or ayurvedic medicine, is a form of traditional medicine with its roots in South Asia—more specifically, the Indian subcontinent. Based on the age of various ayurvedic texts, Ayurveda as a practice is about two thousand years old, though many aspects of it may have existed before these records.

The word Ayurveda is a combination of two Sanskrit words: ayur, meaning life, and veda, meaning knowledge. Together, they mean “knowledge of life”. These etymological roots are actually a great starting point for understanding Ayurveda as a medicinal system. Ayurveda is not focused simply on treating illnesses, but on implementing lifestyle changes that help prevent illness, promote bodily, mental, and spiritual balance, and help keep you in tune with your environment.

If you’re wondering how medicines can accomplish all of that, there’s an easy answer: they can’t. But ayurvedic treatments are composed of much more than medicine. While medicinal herbs and other ingested medicines play a part in the ayurvedic practice, they are one piece of a larger puzzle that includes practices like yoga, meditation, massage therapy, and dietary adjustments.

The sections below break down the foundations of ayurvedic treatment and some of the most common practices in ayurvedic medicine.

The History of Ayurvedic Medicine: The Three Doshas

According to Ayurveda, human beings are made up of five elements: water, earth, fire, space, and air. These elements combine in the human body to form three distinct energies or life forces: the Vata dosha, which is made of space and air; the Kapha dosha, made of water and earth; and, finally, the Pitta dosha, which is made up of fire and water.

Everyone has these three doshas within them, but to different degrees. That is, no two people have the same balance of each dosha. Each dosha is linked to various bodily functions and any ailment is thought to stem from imbalances between the doshas. As such, ayurvedic medicine seeks, in part, to address imbalances between the three doshas. But more on that later!

Common Practices of Ayurveda: Treating the Mind, Body, and Spirit

Ayurveda is a holistic approach to medicine, meaning its practices span all aspects of life. It’s not simply focused on a series of diagnoses and cures, but rather on the interconnected nature of each aspect of a person’s life. Unfortunately, that means that ayurvedic practices and treatments are numerous and varied—there’s no quick and easy way to become an expert. But here’s the good news: we’ve broken down some of the most common elements of ayurvedic treatment for you. Just read the list below!

  • Panchakarma: As mentioned above, ayurvedic medicine is all about balance in your body, mind, and spirit. One of the most common methods for achieving bodily balance in Ayurveda is panchakarma, a process thought to help cleanse the body of waste material. Panchakarma, which typically takes between two and four weeks to complete, involves several purging processes including massage, enemas, dietary adjustments, and sometimes vomiting.
    Followers of ayurvedic medicine undergo this process under the supervision of professional Ayurveda practitioners, often at a retreat or, in India, a hospital.
  • Massage: The body can harbor a lot of stress, mentally and physically. In Ayurveda, these reserves of stress are thought to throw off your mental and physical balance. Ayurvedic massage seeks to relieve and release physical and mental tension to help restore balance to your body. During this process, a massage therapist trained in Ayurveda massages the body with various oils and herbal ointments to release the tensions harbored in the body.
  • Yoga: Although yoga is not an official element of ayurvedic treatment, it is often used as a complementary system in coordination with Ayurveda. Both Ayurveda and yoga have existed in India for thousands of years and both value physical and mental balance. The meditative nature of yoga calms the mind, while the physicality of it strengthens the body—both help achieve similar goals to ayurvedic treatment.
  • Meditation: The primary goal of meditation—in virtually any context—is to clear the mind. This is also true in ayurvedic medicine, where meditation is used to establish and maintain mental and spiritual balance. Ayurvedic meditation is distinct, however, in its use of mantras to address specific dosha imbalances. These mantras, which change from person to person and from dosha to dosha, are chanted as part of meditation to help restore balance between the three doshas.
  • Herbal medicine: Ayurveda is best known for its herbal remedies and for good reason. Ayurvedic herbal medicine is, in a way, the backbone of Ayurveda and is practiced throughout India—and, in recent years, the rest of the world. As mentioned above, in Ayurveda various ailments are associated with imbalanced doshas. Traditionally, a variety of herbs and plants have been used to address those imbalances. Some of the most common herbs and plants used are ashwagandha, which is thought to reduce stress, boswellia, which is used to reduce inflammation, and brahmi, which is also thought to reduce inflammation and stress. Additionally, common spices such as cumin, turmeric, and cardamom feature prominently in ayurvedic medicine.

Ayurvedic Practices: It’s Not All or Nothing

As traditional medicines grow in popularity around the world, they are being adopted in a wide variety of ways. Frequently, this means using traditional medicines in coordination with other treatment methods. If Ayurveda interests you, remember that it is not all or nothing. That is, Ayurveda doesn’t need to replace whatever medicinal system you are using. Instead, see if you can use the two in coordination for a more holistic approach to your health. If you are feeling stressed, maybe go for an ayurvedic massage. Take it one piece at a time and see what works for you.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198827/

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ayurveda

https://www.medicalnewstoday.com/articles/ayurvedic-herbs#cardamom

https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda

https://www.healthline.com/nutrition/ayurvedic-herbs

https://vedanet.com/meditation-in-yoga-and-ayurveda/

https://www.ncbi.nlm.nih.gov/pmc/articles/mid/NIHMS116241/

https://www.webmd.com/balance/ayurvedic-treatments

At this point, you’ve probably heard of the vegan diet. And there’s a good chance you know a handful of vegans. Veganism and other plant-based diets are becoming more and more mainstream with every passing year. According to one survey, only 1% of consumers in the U.S. identified as vegan in 2014. By 2017, that number had grown to 6%.This surge in popularity means that the vegan diet is more accessible than ever. While plant-based alternatives to meat and animal products were once few and far between, shoppers now enjoy a wide variety of plant-based substitutes at most stores. The same is true in many restaurants.

This also means that more people than ever are considering adopting a vegan diet—that’s where this article comes in. Whether you’re considering going vegan or simply curious about plant-based diets, read on for a deep dive on the different types of veganism, the health benefits of a vegan diet, and everything in between.

What is a Vegan Diet?

People who follow a vegan diet, also known as a plant-based diet, avoid consuming animal products. Like vegetarians, this means that vegans do not eat any form of meat. Additionally, however, vegans also avoid dairy, eggs, in many cases honey, and all other animal-derived food ingredients.

Veganism can extend beyond foods, too. Some vegans try to avoid any products—whether it is food, clothing, or toiletries—that involve animals in their production. Leather shoes and clothes are a no-go, as are products that rely on animal testing (these might include shampoos, makeup, and so on).

These lifestyle decisions are not always easy or convenient. So why do people choose veganism? Naturally, the answer changes from person to person. Some of the most frequently cited reasons for going vegan include animal rights, environmental concerns, and, of course, health.

The term “vegan diet” is a broad category that can be further divided into subcategories. That is, not all vegans are the same type of vegan. If that statement feels a little confusing, don’t worry—the list below breaks down some of the most common types of vegan diets:

  • Raw vegan diet: As the name suggests, raw vegans avoid eating foods that have been cooked. Or, more specifically, foods that have been cooked at a temperature above 118°F (48°C). This diet relies on raw fruits, vegetables, nuts, seeds, and other minimally processed plant-based foods.
  • Whole foods vegan diet: Again, this one is pretty self-explanatory. Followers of a whole foods vegan diet build their meals around minimally processed plant-based foods. This includes fresh fruits and vegetables, whole grains, nuts, seeds, and more. Unlike a raw vegan diet, however, this diet has no guidelines surrounding cooked food.
  • Raw till four vegan diet: This diet is a variation on the raw vegan diet in which you eat only raw plant-based foods until 4pm each day. After that, you are free to eat cooked and processed plant-based foods as well.
  • 80/10/10 vegan diet: The 80/10/10 diet is another variation on the raw vegan diet. In this case, the goal is to eliminate fat-rich plant-based foods, such as avocados and nuts, from your diet. Adherents to this diet strive to get 80% of their calories from carbohydrates (usually fruit), 10% of their calories from fat, and 10% of their calories from protein each day.

Health Benefits of a Vegan Diet

As mentioned above, health is one of the main reasons people go vegan. But are plant-based diets actually healthier than other options? The short answer is that it depends. Let’s get into the long answer.

Plant-based diets tend to have a few clear health benefits. Followers of a vegan diet may find it easier to reach and maintain a healthy weight. Some studies have also linked vegan diets to lower rates of heart disease.

There are a variety of reasons behind these health benefits, but many can be attributed to the same root cause. In general, nutritionists suggest eating a wide variety of fresh fruits and vegetables, whole grains, and other whole foods. In other words, a well-balanced diet. Plant-based diets often naturally fall into line with this advice, as the main foods consumed are, well, plant-based.

That being said, following a plant-based diet does not guarantee better health—but more on that in the next section.

The Common Nutritional Challenges of a Vegan Diet

As mentioned above, going vegan isn’t a one-way ticket to better health. Just like any well-rounded diet, a healthy plant-based diet requires planning and intentionality. For vegans, this might mean paying extra attention to the nutrients listed below:

  • Protein: If you’re used to getting your protein from fish, meat, or eggs, don’t worry—there are plenty of plant-based protein sources as well. Some of the most common protein sources for vegans include soybeans (and tofu), lentils, beans, nuts, and seeds.
  • Vitamin B12: This vitamin is an essential nutrient that is most commonly found in fish, meat, and dairy—none of which are vegan. If you’re following a vegan diet, it is crucial that you eat foods that are fortified with vitamin B12. These might include fortified plant milks, cereals, or even nutritional yeast. Additionally, you may need to take a vitamin B12 supplement to ensure you are getting the proper amount each day.
  • Calcium: When most people hear calcium, they think of milk. Vegans have to think outside the box (or, in this case, carton). Common plant-based calcium sources include tofu and leafy greens. Some plant milks are also fortified with calcium.
  • Zinc: This micronutrient is another essential mineral that is most commonly found in meat (and shellfish). Plant-based sources include nuts, beans, and whole grains, but may also consider taking a zinc supplement.

Following a Vegan Diet: 3 Common Myths and Misconceptions About Veganism

Although veganism is more mainstream than ever, there are still a number of common myths surrounding vegan diets—most of which simply aren’t true. So let’s take a look at three of the most common myths and misconceptions about veganism and break them down:

  1. Vegans are malnourished: One of the most commonly touted criticisms of vegan diets is that veganism isn’t nutritionally viable. That is, many people think that it is impossible to get the proper nutrients while maintaining a plant-based diet. As outlined in the section above, this isn’t actually true.
    While some nutrients, such as vitamin B12, are less readily available in plant-based foods, there are a number of ways vegans can introduce that nutrient into their diet. By and large, vegans tend to eat a very nutrient-rich diet, as fresh fruits, vegetables, and whole grains are jam-packed with essential nutrients.
  2. Being vegan is inherently healthy: On the flipside, some people believe that going vegan will automatically make them healthier. While vegans often do enjoy many of the health benefits listed above, maintaining a well-balanced diet is still essential. There are plenty of vegan foods that are highly processed and not very nutritious. In order to see the health benefits of being vegan, you will still need to be intentional about your meal planning.
  3. Being vegan limits you: Veganism is by definition restrictive. By choosing to follow a vegan diet or lifestyle, you are narrowing the foods and products available to you. But this doesn’t have to limit you! Rather than focusing on what you can’t eat, focus on all of the new foods and recipes out there to try. Sometimes a few restrictions can open the door to creativity.

https://www.healthline.com/nutrition/vegan-diet-guide

https://www.everydayhealth.com/diet-nutrition/diet/vegan-diet-guide-benefits-risks-weight-loss-effect-food-list/

https://www.healthline.com/nutrition/vegan-diet-benefits

https://www.medicalnewstoday.com/articles/149636

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

https://www.bbc.com/future/article/20200122-are-there-health-benefits-to-going-vegan

https://www.health.harvard.edu/blog/with-a-little-planning-vegan-diets-can-be-a-healthful-choice-2020020618766

https://selecthealth.org/blog/2019/10/breaking-5-myths-about-being-vegan

Body language is a powerful communicator. Your posture, the way you hold your body, exudes confidence. It can show others if you are listening to them or even express if you’re feeling shy, tired, and so much more.

And, as it turns out, it can also affect your health.

The ties between posture and health cut both ways. Good posture brings great benefits, and, on the flip side, bad posture can be detrimental to your health. Let’s take a look at each element of your posture: the good, the bad, and what you can do about it.

Posture Perfect

Before getting into the nitty gritty, what exactly is posture and what makes it good or bad? “Good” posture is typically easy on your body: carrying yourself in positions that don’t strain or tweak your muscles and joints. “Bad” posture, well, does the opposite. (More on that later!)

Posture can be broken into two categories: static (not moving) and dynamic (in motion). For now, we’ll deep dive into static posture. When your body is at rest, you’re probably doing one of three things: sitting, standing, or lying down. Let’s take a look at the ideal posture for each:

  • Sitting: You’ve probably heard it a thousand times: “sit up straight!” This is by no means bad advice, but it focuses solely on the spine. And good sitting posture is a whole-body activity. When sitting, strive to keep your back straight and balanced above your hips. Your shoulders should be relaxed, and your feet should rest flat on the floor. If you work at a computer desk, position your monitor so you are looking straight ahead, not slightly down. This helps reduce the tension exerted on your spine. Overall, good sitting posture should feel relatively neutral: if something seems tense or strained, it may be a sign to reevaluate your sitting position.
  • Standing: As with sitting, good standing posture starts with the spine. To maintain an ideal standing body position, focus to keep your back straight up and down—not rigidly, but in a natural, relaxed stance. Your shoulders shouldn’t be hunched forward, but pulled back so they are balanced over your hips. Engage your abdominal muscles to help maintain this position. Your feet should be about shoulder-width apart, with your weight balanced on the balls of your feet. Once again, try to avoid angling your head in strange directions: looking straight ahead causes the least spinal strain.
  • Lying down: People can get surprisingly opinionated about sleep positions. But whether you’re a back-, side-, or belly-sleeper, one thing is true: you should try to keep your ears, shoulders, and hips in alignment. By maintaining this axis through your body, you reduce strain on your neck and spine—which, in turn, can help reduce pain in your day-to-day. Sometimes this means getting creative with your pillow placement. If you sleep on your back, a pillow under your knees can help maintain the body’s natural contours. And for the side sleepers out there, a pillow placed between the knees has a similar effect. Belly-sleepers should use a flat pillow for their head (or no pillow at all). An additional pillow under the pelvis can also help reduce stress on the spine.

Why Bother: The Benefits of Good Posture

As a general rule, a little pain and discomfort each day is inevitable. It’s just part of life. That being said, there are steps you can take to help reduce the amount of discomfort you experience each day—and one is paying attention to your posture. Good posture can have a positive impact on your health by:

  • Reducing back pain: Sitting off-kilter or hunched over can increase the strain on your lumbar spine (aka your lower back). With time, this strain can lead to back pain. Good sitting and standing postures help you avoid this unnecessary discomfort by keeping lower back strain to a minimum.
  • Easing neck and shoulder tension: Proper posture balances your head comfortably over your spine. This reduces the amount of weight your head and shoulders have to support, which in turn reduces muscle tension in those areas.
  • Decreasing frequency of headaches: One of the most common culprits behind headaches is tension. And as mentioned, good posture can reduce the amount of tension in your neck and shoulders. While this may not eliminate all the headaches you experience, it will certainly help keep them at bay.
  • Increasing energy levels: Good posture is all about keeping your body balanced and neutral. In other words, it’s about not creating extra work for your stabilizing muscles. (You know what they say: work smarter, not harder.) This can reduce fatigue and muscle strain, giving you more energy throughout the day.
  • Improving joint health: Your body’s joints naturally experience wear-and-tear throughout your life. After all, they do move a lot. Some movements—especially unnatural ones—wear your joints down more than others. Proper posture can help you avoid many of these unnatural movements, keeping your joints healthier for longer.
  • Expanding lung capacity: Your lungs are the center of your respiratory system—needless to say, they’re pretty important. And to do their job properly, your lungs need room to expand fully. Slouching can restrict the amount of space they have, making it harder to breathe.

How Bad Posture Affects Your Health

Posture goes way beyond the way you look. Poor posture can directly impact your physical health. Some of the most common effects of bad posture include:

  • Neck, shoulder, and back pain: Posture is all about alignment. When your body—especially your neck and back—are out of alignment, it can cause unnecessary strain on your muscles and joints. Over time, this can lead to tension and pain.
  • Increase risk of spine injury: Slouching gradually wears down your spine and other joints. This might not seem like a big deal, but years of bad posture can catch up to you. The weaker your spine, the more fragile and prone it is to injury.
  • Decreased flexibility: Pulling your shoulders forward, slouching, and other forms of bad posture can all reduce your range of motion over time. When your muscles get accustomed to unusual or unnatural positions it can be difficult to return to a neutral stance. In other words, your abdomen, back, and shoulders can lose flexibility, making it more difficult to practice good posture.
  • Poor digestion: Like your lungs, your organs need space to do their jobs—space that’s naturally provided in your abdominal cavity. When you hunch forward or slouch, it can reduce this space, making it harder for your body to process and digest food.
  • Headaches: Tension in your neck and shoulders is one of the most common effects of bad posture. It’s also one of the most common causes for headaches. So next time you feel your posture slipping, remember: you’re setting yourself up, literally and figuratively, for future headaches.

How to Improve Your Posture

No matter where you are in your posture journey, the tips and tricks below can help you ditch the slouching and keep your posture balanced and natural:

  • Stay active: Good posture is all about holding your body in the right way. And this takes strength—not a lot of it, but enough to keep your body stable and upright. An active lifestyle can help keep your muscles strong enough to maintain good posture throughout the day.
  • Stretch regularly: If you’ve found that sitting up straight feels uncomfortable, this might be due to a lack of flexibility. It’s important to keep your body limber and flexible, which requires regular stretching. When it comes to posture, focus on stretching your neck, shoulder, and back muscles.
  • Keep your abs strong: As mentioned, strength is a big part of posture—specifically core strength. Your abs and core muscles help keep your torso upright and balanced, making good posture possible. There’s no right way to exercise these muscles—try anything from abdominal crunches and other ab exercises to swimming, yoga, and more.
  • Practice curve reversal: If you’ve been hunched forward for an extended time, counteract and “reset” your posture by stretching the other direction. Known as curve reversal, this is a great way to stretch or to simply remind yourself to return your posture to a more neutral position.
  • Avoid squishy chairs: Who doesn’t love a nice, plush chair? But like most good things, squishy chairs are best in moderation. If you’re going to be sitting for an extended period of time, it’s best to choose a firm seat with good back support to help you maintain proper posture as you sit. Soft chairs with lots of give let you to sink into the cushions, so keeping your body upright takes much more work.
  • Lift with your legs, not your back: It’s difficult to maintain good posture with a weak or injured back—so be careful! When lifting heavy objects, try to keep your back straight. Instead of bending over to lift, bend your knees and use your quads to raise yourself back up.
  • Be mindful: It may seem simple, but one of the most important aspects of posture is simply being mindful of how your body is positioned. If you notice yourself slouching or hunching forward, take a moment to readjust your posture.
  • Adjust work surface height: If you have a desk job, sitting up straight is only half the battle. You should also make sure your work surface is right height for good neck posture. Try to position your monitor so you are looking straight ahead. If your desk is too low, you may naturally hunch forward to reach it. Or if it is too high, your feet may not rest comfortably om the floor. If this is the case, adjust your desk so your arms reach it comfortably and your feet are flat as you sit up straight.

As you go throughout your busy day, try to be mindful of your posture. Over time, it’ll become more and more natural to keep your body upright, neutral and in alignment. Good posture will benefit your health and you might even feel a boost in confidence.

https://www.health.harvard.edu/staying-healthy/why-good-posture-matters

https://medlineplus.gov/guidetogoodposture.html

https://www.healthline.com/health/fitness-exercise/posture-benefits

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/posture

https://newsinhealth.nih.gov/2017/08/getting-it-straight

https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817

https://health.clevelandclinic.org/health-effects-of-poor-posture/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position

https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460

Everything you remember, from the meaningful to the mundane, shapes how you see the world…and yourself. In many ways, your memories make you who you are.

But let’s set the philosophical aside for a moment and talk practical. Throughout your day, it’s your memory that lets you perform simple tasks like finding your keys or recognizing a coworker. And, of course, memory is also essential to learning.

Although the ability to recall and process memories naturally slows down with age, there are steps you can take to help keep your memory sharp. Let’s take a deep dive into how memory works and what you can do to improve it.

Memory and the Brain–How Does It Work?

Memory is the processing, storage, and recall of information. Your brain is always deciding what information is worth storing—and for how long. For example, you probably can’t remember every item on last month’s grocery list, but as you wrote it, you easily recalled what was missing from your pantry. And yet there are likely events from years ago—decades, even—that you remember with perfect clarity.

This recall is controlled by your long-term and short-term memory. Short-term memories are only stored for a brief period of time—usually a matter of seconds or minutes. While long-term memories are stored more or less permanently.

This leads us to the big, looming question: how are these memories stored?

Different regions of your brain perform separate tasks. Olfaction (your sense of smell), for instance, is handled in your brain’s temporal lobe. But visual processing takes place in the occipital lobe. Your memories often include diverse details like visual, auditory, and other sensory information—not to mention the associated emotions. Because of this, the rich variety of information that makes up a memory is stored throughout your brain.

So how does your brain keep track of all of these pieces? Enter the hippocampus. This brain structure is found deep in the temporal lobe. And it’s responsible to keep a running index of your memories and their elemental parts.

The final piece of the memory puzzle is the one we’re most familiar with: recall. So how exactly do you summon up stored memories? The answer: neural pathways. Your brain is made up of neurons using electrical and chemical signals to transmit information. With each new experience, multiple regions of your brain connect and communicate to create a new and unique neural pathway. When you remember something, your brain is simply recreating this pathway as a memory.

Why Does Memory Deteriorate

As mentioned, memory may naturally decline with age. This doesn’t necessarily mean your ability to form new memories is declining, but rather your brain’s ability to recall existing memories slows down. This is, in part, due to the deterioration of neurons in your brain.

With age, the communication between neurons that’s crucial to memory recall can become less efficient. It is not that your brain can no longer form the necessary neurological pathways, the process just takes a little longer than it used to.

Of course, other outside factors can also impact your ability to recall memories. These include sleep deprivation, stress, head trauma, and other neurological conditions like dementia and Alzheimer’s disease.

How to Keep Your Memory Healthy

Struggling to recall a memory that feels just out of reach can be frustrating, inconvenient, and, at times, embarrassing. Thankfully, there are ways to help boost your memory and keep your recall sharp as a tack:

  1. Stay physically active: It might seem counterintuitive, but one of the best ways to keep your brain active is to keep your body in motion. Exercise improves blood flow to the brain, helping to keep your neurons healthy and happy. Studies show that as little as 15 minutes of exercise can lead to observable improvements in cognition and memory. Regular exercise—between 75–150 minutes per week—has been tied to improved memory function in adults.
  2. Get a good night’s sleep: Sleep plays a vital, albeit mysterious, role in memory encoding and processing. Although its exact role in memory function is still being explored, most scientists agree sleep allows your brain to store and process new memories from the day. But it’s not just new memories that sleep can help. Lack of sleep can also impact your ability to recall existing memories. To give your brain the rest it needs, try to get between 7–9 hours of sleep each night.
  3. Eat a well-balanced diet: You’ve probably heard it said, but it’s worth repeating—you are what you eat. Your diet can impact many aspects of your life, including your neurological function. Nutritious, vitamin-rich foods, such as fresh fruits and vegetables, can give your brain the fuel it needs to keep functioning as it should. And on the flip side, foods such as sugars, processed foods, and refined carbohydrates have been tied to cognitive decline and, in some cases, increased risk of dementia.
  4. Read a book: Your brain (and memory) is like a muscle—the more you use it, the stronger it gets. Creating new neural pathways keeps your neurons in tip-top shape. One great way to exercise your neurons is reading a book. Reading also decreases stress and improves concentration—both of which can have a positive impact on your memory.
  5. Try to stay organized: Clutter, both physical and mental, can negatively impact your ability to remember things. If you keep your working and living spaces tidy, it‘s easier to remember where you set your phone, keys, or wallet. Similarly, a planner can help keep you mentally organized, making it easier to remember appointments, tasks, and other responsibilities.
  6. Get plenty of vitamins B and D: If you’re eating a well-balanced, nutritious diet, there’s a good chance you’re already getting enough of the essential vitamins and minerals to help maintain your health. When it comes to your memory, you want to get enough vitamin B and D. These two nutrients have been tied to reduced rates of dementia and may play a vital role in keeping your memory working properly.
  7. Limit your alcohol consumption: Alcohol can affect your health in a number of ways, but one of the more obviously affected areas is your memory. If you drink excessively you run the risk of “blacking out”—or temporarily losing the ability to store new memories. That’s why after a night of heavy drinking some people struggle to remember the evening clearly. Although these effects may not be permanent, drinking alcohol in moderation or abstaining completely is one of the best ways to look out for your memory.

Memory Exercises: Tips and Tricks for Improving Your Memory

The tips above are great general lifestyle changes to keep your memory sharp. But how can you strengthen your ability to store and recall information in real-time? If you struggle to memorize details, or simply want to improve your recall, give these strategies a shot:

  1. Use memory associations: The human brain is a wonderful and mysterious organ capable of making connections between just about anything—related or not. And these connections can help you store and recall information. When committing new information to memory, try associating it with something unrelated. A new coworker’s name, for instance, could be connected to the song playing when you met. As your brain goes to remember your coworker’s name, this connection may help speed up the process.
  2. Say the information out loud: Whether you are trying to remember a phone number, studying for a test, or committing directions to memory, saying the information out loud can help it stick.
  3. Chunk the information: Rather than trying to remember a series of individual data points, you might find it easier to recall information organized into groups. Known as chunking, this strategy is often applied to phone numbers: many people memorize these as a set of three and a set of four, not as seven individual numbers. Chunking can be applied in a variety of ways—simply break information into smaller sets to tackle one at a time.
  4. Write it down: Hand-writing information has a similar effect as speaking it out loud. That is, it can make information easier to remember later on. Writing things out on paper can be especially helpful and even a more effective memory tool than taking digital notes on a laptop.

Practice some of these tips and watch your memory sharpen. The next time you’re running late for work and scrambling to get out the door, you can reach for your keys confidently because they’ll be right where you remember leaving them.

https://www.healthline.com/nutrition/ways-to-improve-memory

https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518

https://www.health.harvard.edu/topics/memory

https://www.usa.edu/blog/science-backed-memory-tips/

https://www.theguardian.com/lifeandstyle/2012/jan/15/memory-games-brain-training-test

https://bokcenter.harvard.edu/how-memory-works

https://www.ncu.edu/blog/reading-improves-memory-concentration-and-stress

“Sitting is the new smoking”—this is the latest catch phrase surrounding health. Yes, perhaps it’s a bit alarmist, but the notion holds true. Sitting for extended periods can be detrimental to your health. And alas, many of us spend most of the day sitting.

One study reveals more than a quarter of American adults sit for over eight hours a day. This sitting epidemic has one major culprit: the desk job. If you work a nine-to-five in the office, that’s eight hours in a chair right there. Not to mention time spent relaxing at home.

But it doesn’t have to be this way. Learn the health risks of sitting at a desk all day and what you can do to stay healthy while working your desk job.

Desk Stress and Your Body: Health Effects of a Sedentary Lifestyle

Let’s get one thing out of the way: sitting in moderation isn’t inherently bad for you. But grabbing a chair for excessive periods of time does come with side effects. The science is pretty straightforward—when you sit for prolonged intervals your body feels it:

  • Blood flow: While you’re sitting, your blood circulates at a slower rate than when you’re standing. As blood flow slows, it can be easier for fatty acids to build up in your arteries—a common precursor to heart disease.
  • Fat usage: Your body breaks down fats in your diet one of two ways—by processing it or storing it. Sitting has been shown to slow the body’s production of lipoprotein lipase, an enzyme that helps break down fats. This means less fat is processed and it’s instead being stored in your body.
  • Insulin resistance: When you’re sitting, your body experiences “muscle passivity.” Basically, you’re not actively using most of your muscles. This state could lead to increased insulin resistance, which may cause elevated blood sugar levels.

Scientists are still exploring the full impact these bodily changes can have on your health, but some of the repercussions are clear. Excessive sitting has the potential to increase your risk for heart disease, type 2 diabetes, blood clots, and obesity.

But there is good news! If you spend a lot of your day sitting, there’s plenty you can do to combat these health woes.

Staying Active at the Desk: Stretching Your In-Office Exercise Options

 

As more and more points to the detrimental effects of sitting, office norms are changing. For those with desk jobs, this means sitting for eight hours straight isn’t your only option. So what can you do instead? Let’s get into it:

  • Stand up to work: It seems too good to be true, but one of the best ways to avoid the health impacts of sitting is, well, to not sit. Enter the standing desk. Though they come in a variety of forms, each is designed to elevate the surface of your desk to let you stand instead of sit. While standing only burns marginally more calories than sitting, it can help you avoid the other health risks above. And what’s more, some studies suggest that standing desks can help boost productivity.
  • Break away: If possible, take a break at least once every hour. It doesn’t have to—and probably shouldn’t—be a long break. Just enjoy three to five minutes away from your desk to use the restroom, make a cup of coffee, grab a snack, etc. Time spent standing or, even better, walking can work wonders for your health and productivity.
  • Try a new desk accessory: Get creative with your at-work exercise by placing a small stationary bike, or even a treadmill, under your desk. Both are great options to stay active while working, helping you keep the blood flowing throughout the day. And the best part? You don’t even need to break a sweat to see the benefits.
  • Suggest a walk-and-talk: The business week can be chock full of meetings—most taken sitting down. A walking meeting is a great alternative to the traditional conference room meetup. It’s exactly what it sounds like: a meeting while trekking through the office, around the block, anywhere but sitting at a table. Of course, not every meeting can be held this way, but it is a terrific option for team brainstorming sessions and one-on-one conversations.
  • Step it up: If you’ve gotten in the habit of using the elevator, it’s time to mix it up. Stairs are a simple and easy way to get your blood pumping at work. Climbing the stairs is also a heart-healthy way to spend one of your mini breaks throughout the day.
  • Stretch your possibilities: Stop what you’re doing. Stand up, place one hand on your elbow, and pull your arm across your chest. Hold for 30 seconds. Reverse this stretch on the other side. Ahhh…doesn’t that feel good? Now turn around, place one foot on the seat of your chair, and engage your core as you slowly lean forward to stretch the back of your supporting leg. Switch sides. Fitting a quick stretch into your workday is as easy as that.

Make Your Commute Count

If you commute to work, you likely know firsthand how much sitting it can add to your day. Waiting in traffic, slumped on the bus, seated on the train—you get the idea. But it’s also one part of your workday that can turn physical. If you live cycling distance from the office, an early morning bike ride into work is a perfect way to start the day. And getting off the bus a few stops early lets you squeeze a brisk walk into an otherwise packed day.

Losing the car may seem like a drastic change to make, but give it a shot—after skipping traffic for a few days, you may never to go back to the auto commute!

Exercise After Work: Counteracting the Effects of Sitting

At the end of the day, you’re at work to work. Not all offices are open to the idea of a walking meeting. And, let’s face it, an under-the-desk stationary bike might not be in your future.

If this is your situation, don’t worry—a healthy lifestyle while working a desk job is still doable. It just takes a little after work motivation.

A day of sitting at a desk staring at a screen is exhausting. Plopping down on the couch and relaxing after work can be tempting. The problem is this adds even more sitting to your day. To stave off the negative health impacts of prolonged sitting, it’s crucial to mix some form of physical activity into your day.

This doesn’t mean hitting the gym for two hours every evening or going for a five-mile run (if that’s your thing, kudos to you). A 30-minute walk after dinner is enough to get the blood flowing. And if you don’t want to leave the house, home exercises can achieve the same benefit.

The Bottom Line

So, is sitting the new smoking? Not exactly. Sitting in moderation is a pervasive part of life, but too much of it for too long can have negative health consequences. Unlike smoking, sitting is an easy habit to break by simply finding creative ways to get up and get moving. It’s true, whether you like it or not, you’re going to spend some of each day seated. And that’s ok—you now have plenty of ideas to stay healthy, even with a desk job.

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https://news.sanfordhealth.org/heart/sitting-is-the-new-smoking-truly-a-silent-killer/

https://intermountainhealthcare.org/blogs/topics/live-well/2019/09/staying-fit-and-healthy-when-you-sit-at-a-desk-all-day/

https://www.health.harvard.edu/blog/the-truth-behind-standing-desks-2016092310264

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athlete doing exercise

athlete doing exercise

A good workout session can leave you feeling tired, sore, invigorated, happy—the list goes on and on. So, what exactly is going on inside your body?

Read on to know the physiological changes your body goes through during exercise, the lasting effects—and just about everything in between.

Exercise and Its Supporting Body Systems

Your body moves, breathes, and lives thanks to numerous systems working together in perfect harmony. Organs, tissues, and more step up to perform specific tasks and functions. And each plays a different role as you exercise. Here’s a breakdown of how some of them respond to exercise:

  • Cardiovascular System—You may know it as the circulatory system. Made up of the heart, arteries, and other blood vessels, it circulates oxygen- and nutrient-rich blood throughout your body. During exercise, your muscles require more oxygen than usual. In response, the cardiovascular system kicks into overdrive by increasing your heart rate and blood pressure. These changes give your hard-working muscles the oxygen they need. You feel this when your heart rate increases during your workout. This changes the blood distribution throughout your body. In a resting state your muscles receive about 20% of the blood your heart pumps; during exercise the number jumps up to 80%. Your heart loves it when you up your physical game.
  • Respiratory System: Breathing gives your body oxygen—and along with your muscles, your entire body needs more oxygen when you exercise. The respiratory system ignites pulmonary ventilation—increasing the air entering and exiting your lungs. This has two bodily effects. First, your lungs take in more air with each breath. And second, your breathing rate increases. You know this is happening when you get slightly out of breath during a workout.
  • Musculoskeletal System: Head to toe, your skeletal muscle helps provide movement, stabilize joints, and maintain posture. For most everyday activities, your muscles get ample energy from the oxygen you breathe in. The same holds true for prolonged, low-intensity exercise—known as aerobic exercise. During high intensity workouts—or anaerobic exercise—the oxygen in your blood doesn’t offer enough energy for your muscles. So your muscles turn to another energy source: the glycogen (a form of glucose, or sugar) stored in your muscles and liver. Three-quarters of your body’s total glycogen is stored in your skeletal muscles for go-to energy during regular exercise.
  • Endocrine System: One of the best things about exercise is it can make you feel good, and at times, almost euphoric. This is all thanks to this incredible system. As you exercise, it gives you bursts of several hormones—including dopamine and serotonin— neurotransmitters tied to improved mood and happiness. It doesn’t take pounding the pavement to get a “runners high,” but it does typically occur after intense or lengthy workout session. For those who prefer low intensity workouts, any form of exercise self-care can make you feel amazing.

Exercise from Start to Finish

Female athletes running towards finish line on track field

From the moment you begin your workout, your body starts to make adjustments. Right off the bat, you’ll likely notice your heart rate increase to give your muscles oxygen to support more strenuous activity.

Depending on the exercise—aerobic or anaerobic—your muscles will draw on different energy sources. During cardio activities, such as jogging or cycling, your body relies on an elevated heart rate and deepened breathing to give your muscles enough oxygen to keep them energized. Weightlifting, on the other hand, is an anaerobic exercise. Pumping iron prompts your muscles to dip into your body’s glucose stores for energy.

After both types of workouts, your body immediately begins to return to its resting state. Your heart rate slows and your breathing returns to normal. On the inside, the distribution of oxygen throughout your body goes back to normal, too. This usually takes about an hour depending on how used your body is to exercise.

In the days and weeks following regular exercise, you may experience other changes as well. Visible benefits may be a better mood, higher energy levels, and even improved confidence.

Working Out Gives You Energy

Did you know that exercise gives you more energy? It may be hard to believe. You’re expending energy to exercise so you might think it leaves you more depleted. But the opposite is true. When you exercise, you’ll feel more energetic right away.

Increased blood circulation distributes fresh oxygen, nutrients, and endorphins throughout the body. This helps the body function better and use energy more efficiently. You may experience sharper focus, increased alertness, a boost in your mood, and more energy, immediately after a workout.

Exercise gives you more energy in the long-term too. Research has shown that regular exercise helps you sleep better and more deeply. This is one of the most important factors in helping you feel refreshed and energized throughout the day. On a biological level, exercise stimulates your muscle cells to produce more mitochondria—the “powerhouse” of the cell. Mitochondria are responsible for creating cellular energy out of glucose from your food. When more mitochondria are produced in the cells, you’re body is able to convert glucose into energy more effectively.

When it comes to energy, you might have thought of the human body as a battery. With a limited amount to expend throughout each day. In reality, the body is more like a chargeabale generator. It requires regular work and movement to replenish itself and produce the energy it needs.

The Long-Lasting Effects of Exercise

Let’s be honest, most people aren’t too focused on the science of exercise. They’re striving for tangible results—like improving strength, increasing stamina, or losing weight.

Regular exercise can lead to weight loss as your body burns stored fat cells to give your muscles the energy they need. It may also improve stamina as your heart and lungs become stronger to provide your body oxygen more efficiently. And a regular workout may build your  strength over time as you build muscle mass. Don’t be surprised if you feel and see whole-body benefits.

Be sure to reward yourself for small physical changes as they come. And enjoy your exercise routine as a pleasurable experience in and of itself. Let it bring you into the moment and connect your mind and body by slowing down and focusing on your breathing and heart. Your body will thank you.

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