“Busy Schedule? Experts Share Simple Ways to Maintain a Healthy Eating Plan”

 Sustaining a healthy eating plan while busy is possible.. Experts offer advice

Holistic coaches provide insights for remaining healthy during travels.

Travel should be enjoyable, with focus on uncovering the marvels of the world, rather than stressing over health. However, from your dietary choices, the amount of rest you get, to how you keep active — it can be daunting to stick to wellness habits while moving across the globe. The fantastic news is that it is possible. Holistic coaches share the most effective strategies:

Plan ahead before departing

Fran Medina, a health and wellness expert from Greenwood Lake, New York, believes that ensuring your wellbeing while away should commence prior to your departure.

"Travel can be anxiety-inducing," Medina states. "Even while packing, you worry about catching flights and arriving punctually. Before you set off, begin strengthening your immune system by staying hydrated, eating nutritious foods, and practicing stress management techniques."

Bonus: To aid in hydration while traveling, carry a reusable water bottle and a packet of natural electrolytes, such as Elixir Electrolyte Mix Packets.

Managing tension

If you miss your flight, experience a fear of flying, or if kids are overly stimulated, don’t worry, just breathe. Medina recommends this straightforward breathing exercise ten times: "Position one hand on your chest and the other on your abdomen," she explains. "Breathe in using your nostrils, letting your stomach grow. .  Exhale through your mouth, letting your belly return to your spine. Inhale for a count of two, hold for two, and then exhale slowly to a count of four."

Staying active

Your workout routine may shift a bit during travel, but the reassuring news is that numerous ways exist to maintain your fitness while away. Utilizing hotel fitness centers or exploring areas through walking tours or hikes helps you keep in shape.

"When you travel, you often walk much more than when at home, so you’re already exercising," Medina says. "I depend on my Fitbit, yet if you have a health app on your smartphone that tracks your activities, you’ll see how many steps you have taken throughout the day. Then you can judge if you need to up your game."

Medina also advises doing basic yoga poses like cat-cow, forward fold, or downward dog after a long day of walking.

Bonus: Prolonged sitting during flights or road trips can lead to painful cramps and circulation issues. Wear compression socks made from natural fibers — like wool or cotton — to ensure proper cooling and circulation. Maggie’s Organics compression socks, crafted from soft organic cotton, provide graduated compression for gentle, all-day support. Graduated compression indicates the sock’s pressure is greatest near the ankle and tapers gradually up the leg.

On-the-go snacks

More: Fresh fruits make for healthy choices 4 reasons why grapes are beneficial for you

Prepacking nutritious snacks such as unsalted nuts, dried fruits, and healthy protein bars is crucial since finding healthy options in airports can be tough. To ensure she obtains all necessary nutrients while traveling, Megan Hailey, a certified nutritionist, carries pistachios, cashews, grass-fed beef jerky, and Truvani protein powder to mix with her water. "I also carry supplements like magnesium, Omega-3, and my daily multivitamin," she shares.

Bonus: Medina packs Ultima powdered electrolytes to add to her bottled water. "In certain areas, you may need to verify if the water is safe for consumption; adding electrolytes offers you calcium, magnesium, and vitamin C," 

Extra Bonus: Regardless of the number of precautionary measures taken, ensure you know in advance where to find local medical services or medications in case of emergencies, and verify your travel insurance is up to date for added peace of mind.

“Weekly Habits to Keep Your Bones Strong, According to Top Dietitians”

 7 weekly habits to keep your bones strong, say top dietitians

Keeping your bones strong is all about small, consistent habits you do every week.

 Experts say eating healthy foods, moving your body, getting good sleep, and checking in with your body are all important. Certain nutrients like calcium, vitamin D, protein and magnesium help keep your bones healthy. Starting with small changes, like walking, lifting light weights, eating prunes and limiting extra salt, can make a big difference. These simple steps can help protect your bones at any age.

Bones are not solid, hard objects.

 They are living cells that continually regenerate themselves. As you get older, especially after middle age, it's more important to keep your bones strong because weak bones can break easily and make it hard to move around.

If your bones or joints feel achy or stiff, it might mean your body needs more movement, better nutrition or more rest.

 Your peak bone mass is usually reached by the time you're 30, so the habits you follow when you're younger will greatly affect how strong your bones are later in life.

Bone health isn't just about taking calcium or avoiding osteoporosis.

 It's about staying active and strong as you age. Both men and women need good habits for their bones, even though women are more likely to get osteoporosis. Dietitians say that a mix of food, movement, sleep and daily routines can help keep your bones healthy for the rest of your life.

1.Move your body with purpose  

Movement is like medicine for your bones.

 Experts suggest doing some resistance training at least two days a week. If you can, add some impact exercises too. Simple daily activities like taking the stairs or carrying groceries also help make your bones stronger.

If you don't want to do high-impact exercises like running or jumping rope, focus on low-impact, weight-bearing and muscle-strengthening exercises.

 Activities like walking, marching or climbing stairs are still great for your bones.

Muscle-strengthening exercises work by gently putting your muscles and bones under a little stress, which makes them stronger.

 Strong muscles support your bones because they pull on them and help them grow stronger.

Try doing something that safely challenges your muscles.

 Maybe pick up a slightly heavier weight than before or do a few jumps.

2.Prioritize nutrients for healthy aging  

Calcium is important, but bones also need protein, magnesium, vitamin K and isoflavones for full strength.

 Dietitian Elizabeth Ward says, "Several nutrients help bone health, including protein, magnesium and vitamin K. The isoflavones in soy foods can even help slow bone loss after menopause."

Vitamin D helps calcium work properly in your body.

 While food should be your main source, supplements can be useful for many people. Foods like dairy, plant-based milks, tofu, canned salmon with bones and leafy greens all help build your bones.

3.Incorporate prunes several times weekly.

Studies show prunes may help protect your bone density because they have good nutrients.

Nutritionist Melissa Joy Dobbins states, "Dried plums are packed with numerous nutrients that promote skeletal wellness." . Research suggests that prunes may help slow down bone loss."

You can eat prunes in smoothies, salads or as a snack.

4.Be mindful of sodium  

Too much sodium makes your body lose calcium, which can slowly weaken your bones.

 Cutting back on processed foods and using herbs, citrus or vinegar instead of salt helps both your heart and your bones.

Dietitian Hillary Wright says, "It's well known that too much sodium affects blood pressure, but high intakes can also impact bone mineral density.

 Wright suggests using herbs, spices, vinegar, oils, garlic and ginger to flavor your food instead of salt."

5.Don't forget about Vitamin D  

It's hard to get enough vitamin D from food alone, and sunscreen limits how much vitamin D your skin gets from the sun.

 Ward states, "It’s challenging for many women to achieve the 15 micrograms daily of vitamin D that’s suggested since only a limited number of foods are rich in vitamin D."

She recommends foods like salmon, mushrooms that have been exposed to sunlight, fortified dairy, soy milk and cereals, and supplements if needed—just not too much.

 A little sun, along with food and supplements, can help fill any gaps in your vitamin D levels.

6.Prioritize recovery and sleep  

Sleep and rest help your body fix tissues, balance hormones and rebuild your bones.

 During perimenopause, estrogen levels drop, which slows down your body's natural protection for your bones. Ward says, "The biggest change for bone health, starting in perimenopause, is the drop in estrogen levels. Nutrition and lifestyle can help some of the effects of this loss, but not completely. She advises avoiding smoking, staying active and eating a diet rich in plants, with protein, calcium, vitamin K, magnesium and vitamin D."

7.Make a weekly bone-check plan  

Strong bones take time and consistent habits, not just short-term efforts.

 Each week, ask yourself: Am I eating calcium-rich foods regularly, staying active most days and getting some sunlight for natural vitamin D? Remember, bone health is important for men too, since bone density peaks around 25-30 for everyone.

Experts say it's more about being consistent than being perfect.

Sip Your Way to More Vitamin D: 4 Top Beverages

 4 Beverages That Can Assist You in Boosting Your Daily Vitamin D Intake

Vitamin D is essential for immune function, preventing osteoporosis, supporting heart health, and much more. While certain foods like salmon and trout are rich in it, some drinks offer it too. Here are four options.

1. Enriched Milk

Since the 1930s, vitamin D has been supplemented into cow's milk. “Although it is optional in the U.S., the majority of cow's milk is enriched with vitamin D to ensure Americans receive adequate amounts,

As per the U.S. Dairy Council, vitamin D-fortified milk must contain at least 100 International Units (IU) and can have up to 150 IU of vitamin D per 8-ounce serving.2 For instance, one cup of 1% fortified milk offers 104 IU (17% of the Daily Value).3

Naturally, vitamin D isn’t the sole beneficial nutrient you’ll gain from fortified milk—each glass also provides calcium, phosphorus, potassium, and protein.

If you’re not inclined to drink much milk, mixing it into other beverages, such as coffee." She suggests opting for a portion of cow's milk rather than incorporating a creamer that contains corn syrup, vegetable oil, or coconut oil."  “The traditional recipe for various coffee beverages, like a latte or cappuccino, involves a significant amount of milk to create the drink.”

2. Enriched Plant-Based Milk

Dairy isn’t the only category with vitamin D fortification. Numerous plant-based milks, including soy, almond, cashew, rice, and pea, have added vitamin D. However, like dairy milk, fortification isn’t compulsory, so make sure to scrutinize labels to see how much you're receiving.  “Non-dairy milks usually replicate the vitamin D content found in enriched cow's milk, but there are differences among various products.”

For example, Almond Breeze Unsweetened Original Almond milk contains 25% of the Daily Value of vitamin D per 8-ounce serving.4 Meanwhile, Elmhurst’s Unsweetened Almond Milk lacks any vitamin D.5

3. Enriched Orange Juice

Orange juice began receiving vitamin D fortification in the 1990s. Nowadays, fortified OJ can yield approximately 100 IU of vitamin D (17% DV) for each cup.

“[It] generally also provides calcium, which is beneficial for bone health,” Depending on the selection, you could obtain over 60% of the Daily Value of calcium along with other beneficial nutrients like vitamins A and E.6

4. Mushroom Broth

 Fungi represent the sole type of plant-driven food that inherently possesses vitamin D. When simmered into a drinkable broth, they can deliver a surprising amount of the vitamin. But similar to other fortified drinks, not all mushroom broth has vitamin D.

Whether it contains vitamin D or not relies on whether the mushrooms underwent UV light treatment to amplify vitamin D and how they were processed into broth, A study in 2025 revealed that longer boiling durations might decrease the availability of vitamin D.7

If you’re crafting mushroom broth at home, check whether your mushrooms have been exposed to UV light. Additionally, keep simmering time short to retain as much vitamin D as possible.

Daily Vitamin D Recommendations

The Recommended Daily Allowance (RDA) of vitamin D for adults is 600 IU per day, with a safe upper limit of 4,000 IU for most adults.1 Thankfully, there’s minimal risk of exceeding vitamin D intake from food alone.

 Obtaining an overabundance of vitamin D through diet is rather difficult; inadequate levels of vitamin D are much more common worldwide than excessively high levels. (Nonetheless, it is feasible to take in dangerous amounts through supplements.)

Beverages are an excellent starting point for increasing your intake, but food is vital too. To meet daily targets, Painter advises including plenty of fatty fish, “the leading source by far” of vitamin D in your diet. Rainbow trout, salmon, tuna, and sardines are all abundant sources. Egg yolks and specific types of mushrooms also contain vitamin D, and many foods—like yogurt, cheese, and cereals—are fortified with it.8

 Finally, no matter where you acquire your vitamin D, remember an essential piece of advice: "Because vitamin D is a fat-soluble vitamin, pairing foods high in vitamin D with nutritious fats like olive oil, avocados, nuts, or seeds can enhance its absorption."

This Common Dinner Habit May Put Extra Strain on Your Heart After 60

 This Usual Dinner Routine Might Strain Your Heart More If You’re Over 60

Cardiologists explain why you should reconsider this practice.

Key Insights

• This prevalent dinner routine adversely affects heart wellness and disrupts the body’s natural clock.
• Cardiologists recommend consuming smaller, lower-sodium meals earlier in the evening to promote heart wellness.
• "Minor, manageable changes—like moving dinner up by one hour—can lead to significant long-term gains."

Focusing on cardiovascular wellness is vital at any stage of life, but it’s particularly essential if you’re 60 or older—even if heart issues don’t run in your lineage. The likelihood of heart attacks, strokes, and cardiovascular disease rises with age.

Perhaps you've actively sought to protect your heart. You limit sugary beverages and alcohol, have reduced sodium and red meat intake, and have increased your physical activity. All of these behaviors can significantly mitigate your chances of developing cardiovascular disease and other heart-related issues.

However, according to the cardiologists we consulted, there’s one prevalent dinner routine many people overlook that is harmful to heart health. Continue reading to learn what behaviors cardiologists urge people to shun and alternative options to consider.

Plate with a burger.

The Dinner Routine to Avoid Over 60, Per Cardiologists

A widely practiced behavior that can adversely affect heart wellness is having dinner late at night, especially when it consists of a heavy meal.

Consuming a substantial meal late at night elevates post-meal glucose levels, which indicates blood sugar levels after eating. The experts note that dining late leads to increased triglycerides within the body. This, they warn, triggers sympathetic nervous system activity, disrupting the internal clock and associating, “All of these impacts with a heightened risk of cardiometabolic conditions.”

Regularly indulging in a large dinner late can be harmful to heart wellness. “Eating late at night maintains elevated blood pressure during sleep, a period when the heart should rest and recuperate. This additional stress, compounded with possible sleep disruptions due to heavy digestion, may gradually impair heart health,”

When the late-night meal is also high in sodium, the effects worsen. “Excessive salt consumption leads to fluid retention, raising blood pressure and forcing the heart to work harder. Repeated episodes of this can lead to long-term problems like hypertension and heart disease,”

Both cardiologists stress the importance of allowing the body adequate time to completely digest food before bedtime. “Making a conscious effort to enjoy smaller, lower-sodium dinners earlier in the evening can help shield the heart and enhance overall cardiovascular health,”

As he mentioned earlier, late eating can disrupt the body’s circadian rhythm, which can subsequently cause sleep disturbances. This insight is significant, as consistently insufficient sleep heightens the risk of cardiovascular disease.

“Consuming dinner at least two to three hours before bedtime bolsters heart health by granting the body time to digest and allowing blood pressure to decrease naturally during sleep,

What To Do Instead

There might be times when you cannot avoid a late dinner. Perhaps an 8:30 p.m. booking was your only option, or your work schedule means returning home close to bedtime. While having a late dinner occasionally won't significantly affect your health (it's the patterns that truly matter), if you regularly find yourself dining late, keeping it light and making the larger meals breakfast and lunch.

“I suggest eating like a horse in the morning, a puppy at lunch, and a bird at dinner,” he advises. It's a twist on the saying, "Eat like a king for breakfast, a prince for lunch, and a pauper for dinner." This eating pattern allows you to secure all necessary nutrients throughout the day while minimizing the burden on your digestive system before sleep.

For dinner, both doctors suggest a plant-centric meal that’s low in sodium. “Eating earlier and a plant-centric diet enhances insulin sensitivity, lipid metabolism, and blood pressure control,

“The Medical Minute: Top 5 Ways to Stay Safe on the Slopes This Winter”

 The Medical Minute: Top 5 Tips for a Safe Skiing Experience This Winter

You’ve been fantasizing about this moment throughout the blistering summer days – it’s time to fasten your skis, lower your visor, and conquer the slopes. However, if your only preparation for ski season has been hunting for fresh ski trousers, you might be in for a challenging time. A fun and secure ski season requires physical conditioning to enable you to tackle the mountains without injuries or fatigue.

"Aim for a six- to eight-week fitness regimen leading up to the season, concentrating on your cardiovascular health – including both endurance and high-intensity bursts – alongside strengthening your lower body and core,” 

Here are Blanchard’s five recommendations for a secure and pleasurable skiing experience.

1. Initiate a Ski Workout Strategy

Maintaining a regular exercise routine year-round is vital for your heart's well-being, but when ski season approaches, it’s wise to train the key muscle groups involved. Blanchard advocates for high-intensity interval training (HIIT) workouts to replicate the variety of cardiovascular conditions you’ll encounter while skiing.

Moreover, emphasizing strength training for your lower body and core is crucial, according to Blanchard. Even without a gym membership, you can achieve comparable results with simple exercises at home.

"At home, use body-weight workouts and resistance bands," he suggests. “Exercises like squats, lunges, planks, deadlifts, monster walks, and box jumps all engage those muscle groups."

Dr. Neil Blanchard is positioned at the center of a group of eight men in ski jackets adorned with U.S. Ski and Snowboard Team insignias and American flag patches. They are at a ski resort, donning hats and ski goggles. Dr. Neil Blanchard, in the middle, encourages skiers to condition, stretch, and hydrate for a safe skiing experience. He is photographed with fellow members of the medical staff for the U.S. Ski and Snowboard Team.

2. Warm Up Before Heading Out

You’ve developed your muscles – now it’s time to prove yourself on the slopes. But prior to heading out, take a moment to warm up your muscles and stretch to minimize the risk of injury. Blanchard suggests five to ten minutes of low-intensity cardio, like walking or jogging, followed by stretches targeting your core, glutes, hamstrings, and calves.

3. Prevent Injuries Before They Occur

Even with a solid foundation of conditioning, skiing can be perilous. Blanchard mentions that injuries can befall anyone, from beginners to experts. Some of the most frequent skiing injuries are knee injuries, torn ACLs, and fractures of the tibia and femur. In the upper body, wrist, thumb, and shoulder injuries are also prevalent.

"Various factors can lead to injuries. People may be using inappropriate equipment, improper form, or tackling a course that’s beyond their skill level," Blanchard explains. "In addition to off-season conditioning, it’s vital to have your equipment evaluated by a professional to ensure it fits properly and is functioning correctly."

Blanchard also wishes more skiers would opt for safety gear. Helmets, padded wrist, elbow, and knee braces can aid in preventing injuries or reducing their impact.

Check the weather before you venture out, as changing conditions can quickly affect safety and visibility.

Most importantly, Blanchard emphasizes, know when to call it a day.

"Skiers frequently claim that disaster invariably occurs during the final run of the day.   This happens because they’re fatigued," Blanchard warns. "That’s when you’re most susceptible to injuries."

4. Hydrate, Hydrate, Hydrate

Taking a water break? Wise decision, but since skiing demands high energy, you’ll require more than just a quick sip. Blanchard recommends focusing on hydration the night before a day on the slopes, bringing water or sports drinks on the mountain, and rehydrating after skiing.

"Pause at the mid-mountain snack shack or use a locker room break once you reach the bottom,” he suggests. “And be aware of dehydration signs such as thirst, fatigue, dry mouth, headaches, and general tiredness. Locate a Penn State Health sports medicine physician nearby.

5. When Injuries Occur, Reach Out to the Professionals

Even with thorough preparation, conditioning, and hydration, injuries can still transpire. If you sustain an injury, don’t attempt to persevere – contact a medical professional.

"Any injury beyond usual muscular soreness should be examined," Blanchard advises. "If any body part restricts your movement or causes instability during daily activities, that’s a reason to consult us."

Stay healthy during holiday flu season

 Strategies for Maintaining Good Health Amidst the Holiday Festivities During Cold and Flu Peak

As the festive season draws near, numerous individuals will unite for gatherings and celebrations with loved ones, friends, and colleagues, aligning with the peak of cold and flu outbreaks. So how can you engage in the festivities while ensuring your well-being?

"The most effective methods for promoting health are through proper hand washing, being conscious of your environment, and following suitable etiquette when it comes to coughing or sneezing," stated Mai Phuong Truong, MD, an internal medicine specialist at McLaren Flint-Grand Blanc Community Medical Center. "For instance, thoroughly wash your hands by scrubbing between your fingers after visiting public venues like the grocery store or gas station. If washing isn't an option, keep hand sanitizer readily available in your vehicle.

"If you're experiencing a cough or sneeze, be considerate of those nearby and direct your cough into your elbow to stop the spread of respiratory droplets. Minimizing close interactions with anyone who displays symptoms will also reduce your risk of falling ill."

Adhering to a wholesome diet can additionally support your health. The U.S. Centers for Disease Control and Prevention recommends a balanced eating approach that incorporates fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while moderating added sugars and sodium.

"Ensure you maintain a sufficient diet rich in fruits, vegetables, and grains," advised Dr. Truong. "Kiwis, bell peppers, broccoli, and brussels sprouts are excellent choices for Vitamin C, particularly for those looking beyond citrus options. Vitamin D is crucial for immune health, and during the gloomy Michigan winters, individuals may find it beneficial to take daily supplements if their diet lacks enough of it. I suggest consulting your healthcare provider before initiating any supplements."

Keeping current with your annual vaccinations can also aid in staying healthy throughout the cold and flu season.

"The flu shot will assist in reducing the likelihood of contracting influenza," said Dr. Truong. "While the vaccine doesn't guarantee you won't get sick, it diminishes your chances of the flu and can lessen the severity of symptoms. Reducing your risk also helps protect others, consequently lowering the overall infection rate. Safeguarding yourself equates to safeguarding others. Ensure you're current on your annual vaccinations, and discuss the pneumonia and RSV vaccines with your provider as well."

You can enhance your odds of enjoying a safe and healthy holiday season by adhering to the aforementioned suggestions.

"Remain vigilant, be considerate, and take the necessary steps to safeguard yourself and those around you," Dr. Truong advised. "If you exhibit any symptoms, be sure to contact your primary care physician or provider for an appointment and reserve the emergency department for critical conditions such as chest pain or breathing difficulties."

5 Sleep Habits That Could Age Your Brain by Six Months

 Each of these 5 detrimental sleep practices might be making your brain feel six months older.

Let’s discuss brain exhaustion.

It’s common knowledge that a restless night can leave us feeling sluggish, irritable, and unfocused, affecting our judgment and work efficiency.

New research reveals that restlessness driven by certain poor habits can also hasten brain aging by several months.

.A recent study indicates that five detrimental sleep practices could accelerate the aging of the brain.

Analyzing brain scans and sleep behaviors of more than 27,000 middle-aged and older individuals, researchers from Sweden and China found that those with the least favorable sleep patterns had brains that were, on average, one year older than their chronological age.

Individuals suffering from inadequate sleep had brains that were approximately seven months older on average.

4 items in your home you might not realize are harming your health

'Nighttime showering' is the latest trend for enhanced sleep that 'strongly affects the brain'

To identify what causes rapid brain aging, scientists examined five key elements of sleep.

Being a night person, experiencing sleeplessness, snoring, averaging less than seven hours of sleep nightly, and feeling overly fatigued during the day were all signs of inadequate rest.

A point was subtracted from the sleep health score of participants for each unhealthy habit they exhibited.

Only 41% were found to have healthy sleep patterns, equivalent to four or five points on a five-point scale. Over half of the individuals scored only two or three points for good sleep quality.

Sleep issues like insomnia, snoring, or being a night owl may contribute to up to one year of brain aging, according to the new research. For each point that was deducted, the difference between the brain’s biological age and the actual age of the person increased by six months.

Those with poor or average sleep patterns were more likely to be older, male, overweight, living in poverty, and suffering from conditions that elevate the risk of heart attack or stroke, according to findings published in eBioMedicine.

A significant brain age gap—indicating that one’s estimated brain age is older than their actual age—can serve as an early warning indicator of declining brain health and notably heighten the risk of conditions such as dementia.

Inflammation may be the underlying factor. Insufficient sleep can instigate inflammatory responses intended to shield the body from illness and injury.

This persistent inflammation may lead to cognitive impairment and decline, including the emergence of Alzheimer’s disease.

What are your thoughts? Share your opinion.

While our brains age alongside us, researchers concluded that it was these sleep habits that negatively impacted brain health.

None of the participants, monitored for roughly nine years, showed early signs of dementia, stroke, or other neurological disorders at the beginning of the study.