Quick Summary: Break Barriers, Build Healthy Habits

• Start reducing stress with practical techniques that protect energy, focus, and long-term health.
• Start eating healthier by choosing supportive foods and routines that make better nutrition feel doable.
• Start improving sleep with targeted changes that strengthen recovery, mood, and daily performance.
• Start moving with beginner-friendly fitness habits that build strength and momentum without overwhelm, like walking.
• Start leaning on social support while eliminating bad habits to make healthy change stick.

Understanding the Mind-Body Connection

Start here to make progress stick.

Your mind and body are not separate projects. Holistic wellness means that your sleep, stress, movement, relationships, and food choices all interact to shape how you feel. Multi-faceted self-care uses that reality by building balance across areas, not betting everything on one perfect fix.

This matters because mental health often slips when daily life gets lopsided. When you stack small wins, you lower friction and build trust in yourself. Perfection fades fast, but consistent basics keep you steady.

Think of it like stabilizing a wobbly table. One super strict diet cannot fix poor sleep and constant stress. Add five minutes of breathing techniques, a simple lunch upgrade, and one protected break, and the whole system steadies.

That foundation makes daily stress routines, mindful meals, and boundary-setting far easier to sustain.

Habits That Make Healthy Change Automatic

Make these habits your default.

These practices work because they shrink decision fatigue and turn “good intentions” into repeatable cues and rewards. For health-conscious adults who want practical, science-based routines, they build consistency without requiring perfection or endless willpower.

Two-Minute Stress Reset

• What it is: Do 6 slow breaths with longer exhales to downshift.
• How often: Daily, especially before meals or tough conversations.
• Why it helps: It interrupts reactivity so you choose your next action.

Distraction-Free First Five Bites

• What it is: Put screens away and eat the first five bites slowly.
• How often: Daily, one meal.
• Why it helps: Some people consume about 25 percent more calories when they eat while distracted.

Protein-Plus Produce Plate Rule

• What it is: Include a protein and one colorful plant at meals.
• How often: Daily.
• Why it helps: It stabilizes energy and makes nutrient-dense eating simpler.

Movement Anchor Walk

• What it is: Attach a 10-minute walk to an existing daily cue.
• How often: Daily.
• Why it helps: Research shows habit-behavior relations strongly support consistent activity.

Boundary Script Check-In

• What it is: Write one sentence you will say to protect time.
• How often: Weekly.
• Why it helps: Clear boundaries prevent burnout and protect your basics.

Pick one habit today, then adjust it to fit your family rhythms.

Wellness Habit Q&A for Stressful Seasons

When life gets loud, the goal is not “perfect wellness.” It’s staying regulated enough to make one good decision at a time.

Q: What’s the fastest way to calm my body when stress spikes (so I don’t spiral)?

A: Use a 2-minute downshift that gives your nervous system a clear signal: inhale gently, then make your exhale longer than your inhale for 6 slow breaths. Unclench your jaw and drop your shoulders as you breathe out. Then do one tiny stabilizer: drink water, step outside for 60 seconds of sunlight, or eat a protein-rich snack. Stress is common (one survey found many people reporting high stress levels), which is exactly why a quick, repeatable reset matters more than a complicated plan.

Q: I keep “falling off.” What’s the simplest way to make habits stick when my schedule is unpredictable?

A: Build a Minimum + Bonus system:

• Minimum (rough days): the smallest version you can do anywhere (5 bites without screens, a 5-minute walk, 2 minutes of breathing, brush + floss one tooth).
• Bonus (good days): the full version (10–20 minute walk, balanced plate, earlier bedtime routine).
  Track only your checkmark. Consistency comes from returning fast, not missing.

Q: What’s the most realistic way to improve eating without dieting or obsessing?

A: Use one “default plate” rule that reduces decisions: protein + produce at most meals. Keep two easy meals stocked for stressful days (Greek yogurt + berries; eggs + greens; rotisserie chicken + salad kit). If you’re snacking from stress, add a pause: drink water and wait 2 minutes before deciding. You’re not aiming for perfect nutrition, you’re aiming for steadier energy and fewer crashes.

Q: How can I improve sleep when my mind won’t shut off?

A: Focus on three levers that work even in messy seasons:

1. fixed wake time,
2. morning light,
3. caffeine cutoff after lunch.
   At night, do a 3-minute “brain dump” list (worries + next steps) so your brain stops rehearsing. If you wake up, don’t problem-solve; slow breathing; dark room; no clock-checking. Make sleep boring and predictable.

Q: I feel overwhelmed. How do I choose what to do first without trying to fix everything?

A: Pick one “keystone” that makes everything else easier for 14 days:

• If stress is highest: 2-minute reset daily
• If energy is lowest: morning light + 10-minute walk
• If cravings/chaos are highest: protein-first breakfast
• If sleep is broken: fixed wake time
  Then make it measurable: “I did it / I didn’t.” You’re building trust, not chasing a transformation.

Q: Where can I find support and resources if I’m stuck, especially if I’m changing life direction too?

A: Match support to the kind of stuck you are:

• Body symptoms / mood / sleep: clinician or registered dietitian (especially if appetite, blood pressure, or insomnia is shifting).
• Accountability: one partner + a weekly 10-minute check-in (“What habit did you keep? What’s the smallest next step?”).
• Career or identity reset: structured skill-building can reduce uncertainty (resources like the ITTA career-transition checklist are one place to start).
  And if part of your “reset” includes building a small side business, reduce stress by keeping basics simple: separate your money, track expenses, and learn the formation steps only when you’re ready. A service like zenbusiness.com can help you understand the process without turning it into a new source of overwhelm.

Your next win is one small habit repeated, even when life stays loud.

Bottom Line: Commit to One Habit for Lasting Whole-Body Wellness

When stress spikes and schedules shift, wellness is the first thing sacrificed, and the guilt cycle keeps repeating. The way out isn’t more rules; it’s a holistic self-improvement motivation grounded in sustainable lifestyle changes and embracing wellness routines that honor real constraints. Follow that mindset and the payoff is mental and physical health synergy that holds under pressure, building a long-term wellness commitment without burnout. Consistency beats intensity, especially when life gets loud. Choose one action and commit to it for the next 14 days, then track it with a simple checkmark. This matters because steady habits create resilience that protects health, performance, and connection for the long haul.

The post How to Break Wellness Barriers and Build Lasting Healthy Habits appeared first on NaturallySavvy.com.

There’s a better alternative that doesn’t involve willpower or deprivation: dessert-style tea. When chosen intentionally, tea can satisfy the desire for something sweet while supporting steadier energy and better habits, without turning every craving into a sugar event.

Let’s talk about why cravings happen, what they might be telling you, and how specific tea fits beautifully into a more balanced, glucose-friendly routine.

Why Sweet Cravings Happen (Hint: It’s Not Weakness)

Before reaching for dessert, it helps to pause and ask a better question: What does my body actually need right now?

Sweet cravings often show up because of:

• Dehydration: Thirst is frequently mistaken for hunger, especially sugar cravings.
• Stress and overwhelm: Cortisol nudges the brain toward fast comfort foods.
• Habit and ritual: Many cravings are about routine, not hunger.
• Unbalanced meals earlier in the day: Skimping on protein or fiber can catch up later.

This is why simply “cutting sugar” rarely works in the long run. The craving isn’t random; it’s feedback.

Tea does not work by fighting cravings; it meets the need differently.

Why Dessert-Style Tea Is So Effective

Dessert teas work on two powerful levels:

1. Flavor Psychology

Ingredients like cinnamon, vanilla, and chai spices naturally signal sweetness to the brain, even without sugar. Aroma plays a considerable role in satisfaction, often more than taste itself. Try taking a deep breath of the tea while you drink it.

2. Ritual and Pause

The act of making tea creates a moment of interruption. That pause alone can be enough for a craving to pass, especially when paired with warmth and hydration.

This is where tea shines. Dessert-inspired blends are designed to feel indulgent while staying approachable and straightforward.

Teas That Naturally Satisfy Sweet Cravings

Cinnamon Teas

Warm, spicy, and subtly sweet. These teas feel like dessert without being heavy.

• Best for: After-dinner cravings, chilly evenings, stress snacking
• Why it works: Cinnamon’s natural warmth and sweetness can quiet the urge for sugary treats

Teas to consider: Bigelow Sweet Cinnamon Dolce Black Tea for cozy, low-sugar comfort or Simply Cinnamon Apple Herbal Tea, it’s like apple pie in a cup.

Vanilla Tea

Smooth, comforting, and gently sweet, no sugar required.

• Best for: “I just want something sweet” moments
• Why it works: Vanilla enhances perceived sweetness and emotional satisfaction.

Teas to consider: Vanilla Caramel Black Tea for guilt‑free sweet comfort and Chamomile Vanilla Honey Herbal Tea for comfortingly sweet, caffeine‑free.

Almond Tea

With a light, sweet, nutty profile.

• Best for: It’s rich, creamy, and satisfying with tea‑based zero calories instead of dessert.
• Why it works: It leans into bakery flavors.

Tea to consider: Toasted Coconut Almond Bark Black Tea for toasty coconut bliss.

Questions to Ask Before You Reach for Dessert

Next time a craving hits, try this quick mental checklist:

• Have I had enough water today?
• Am I craving comfort, not calories?
• Did I eat enough protein and fiber earlier?
• Do I just need a pause?

If even one answer is “maybe,” tea is a smart first move.

How to Turn Tea into a Craving-Crushing Ritual

• Hydrate first: Make tea before deciding on dessert
• Use aroma intentionally: Cinnamon and vanilla are especially effective. Inhale deeply.
• Slow down: Sip, don’t gulp, because satisfaction builds with time
• Make it special: Use a favorite mug or evening routine to replace dessert habits

This isn’t about restriction. It’s about an upgraded ritual.

The Bottom Line

Sweet cravings aren’t the enemy; they’re information. When you respond with warmth, flavor, hydration, and intention instead of sugar by default, cravings lose their power.

Bigelow’s dessert-inspired teas make it easy to satisfy the desire for something sweet naturally, while supporting steadier energy and calmer evenings.

Same comfort. Better outcome.
That’s a habit worth keeping.

The post How to Satisfy Sweet Cravings Naturally: Dessert Teas and Glucose-Friendly Rituals appeared first on NaturallySavvy.com.

How to Participate

The first step to participating in Dry January is to make a commitment. You can make it a public commitment by sharing it with family, friends, or colleagues, or you can keep it to yourself. It helps if you have a friend to commit to it with to provide some accountability. Additionally, you can join the official Dry January movement and download the app to log your progress.

Once you have made your commitment, it’s time to set boundaries. You can decide if you want to abstain from alcohol completely or if you want to reduce your intake. Consider what your personal goals are for the challenge and how to stick with them.

Finally, it is important to have strategies for dealing with cravings and temptations. Remind yourself why you are doing the challenge and find creative ways to distract yourself. Try switching your focus to a new hobby or activity or reach out to your support system for help.

Learn why you should choose organic wine

Why Alcohol Can Harm Your Health

Alcohol can have a damaging effect on your health, as it can increase your risk for a variety of health problems. For example, regular alcohol consumption can cause liver damage and high blood pressure and increase the risk of certain types of cancer. Drinking alcohol can also impair your judgment, making it more likely that you will engage in risky behaviors. Additionally, alcohol can worsen existing mental health conditions, such as depression and anxiety.

Overall, it is important to practice moderation when it comes to drinking alcohol and to be aware of the health risks associated with it.

Many women in perimenopause and menopause report more hot flashes when they consume alcohol. Women at this stage may want to try other beverages instead. See our great ideas below.

Learn about cleansing your liver for good health

Ideas for Drinks to Enjoy

Just because you’re participating in Dry January doesn’t mean you can’t still enjoy flavorful drinks. Here are some ideas for drinks to make during the month that are both tasty and alcohol-free:

• Sparkling mocktails: Mix sparkling water with sweet and tart juices, such as grapefruit and cranberry.
• Fruit smoothies: Blend frozen or fresh fruit with milk or a non-dairy beverage and a sweetener of your choice, such as honey or maple syrup. You can also add nut butter or protein powder for a thicker consistency. We like to add a splash of aloe vera juice (see Lily of the Desert) to our smoothies because it helps us better absorb nutrients which can help support our immune system and our overall health.
• Herbal tea: Steep fresh herbs like rosemary, thyme, and mint in hot water. You can also add a splash of ginger or lemon juice for a refreshing flavor. Bigelow Tea has over 100 tea flavors to choose from. Here are some recipes to inspire you:
  • Bigelow Red Raspberry Tea Mocktail
  • Wild Berry Gin Fizz
  • Blueberry Bourbon Smash
  • Sparkling Cranberry, Ginger & Aloe Mocktail
• Hot chocolate: Make a delicious mug of hot chocolate by melting dark chocolate and adding milk or a non-dairy beverage, plus your favorite spices, such as cinnamon and nutmeg.

Bottom Line

Dry January is a great way to practice mindful drinking and reset your habits. Remember to set boundaries and have strategies in place to help you stay on track. Plus, there are plenty of tasty drinks that you can make during the month to help you stay motivated. Happy Dry January!

The post Dry January: Why You Should Try It appeared first on NaturallySavvy.com.

Kale chips vs potato chips. You know how the saying goes: bet you can’t eat just one! When it refers to potato chips, that could mean you are chowing down on high-fat, high-calorie, processed chips. However, when you substitute kale chips, especially those you make yourself, enjoying a handful or two becomes a much healthier venture. This recipe is simple enough for even young children to make (with a little supervision, of course).

Frozen banana and berry cream vs ice cream. The number of nondairy ice creams on the market is growing at a rapid pace, and many are truly delicious. But what if you want to make your own swap at home? The next time you know you won’t be eating the bananas sitting on the counter in time, pop them into the freezer (already peeled and individually wrapped in parchment paper). When you’re ready for a delicious frozen banana and berry dessert, take one peeled frozen banana, a cup of frozen berries and some coconut milk. Pulse in a food processor until smooth, put on your favorite topping, and enjoy!

Mashed turnips and cauliflower vs white potatoes. Cauliflower rice and mashed cauliflower is rapidly becoming more mainstream as substitutes for rice and mashed white potatoes, but what if we add a twist? Turnips are an often neglected veggie, and as a member of the cruciferous family (as is cauliflower), it is an excellent ingredient for a mashed cauliflower and turnip mash. Feel free to decrease or increase the cauliflower as you wish. Enjoy!

Butternut squash toast vs bread. Here is yet another swap for regular grain-based toast: butternut squash rounds. Similar to sweet potato toast, these highly nutritious veggie toast alternatives are naturally gluten-free and are a super platform for experimenting with various toppings. Whether mashed avocado and chia nuts are your favorite, or nut butter and banana slices, check out the recipe for butternut squash toast here, and get ready to enjoy an incredible tasty treat.

Also read 5 food swaps for heart health

Portobello mushroom vs a hamburger. More and more people are making the switch from meat-based burgers to plant-based varieties, whether they come from a favorite grocery store or they are DIYs. How about going one step further-Portobello mushroom burgers! These thick, juicy mushrooms are heavenly when grilled with garlic, herbs, and olive oil and serve open-faced or nestled between two pieces or lettuce or a whole-grain bun, and topped with salsa, sprouts, caramelized onions…is your mouth watering?

Carrot dog vs hot dogs. Hot dogs (aka, weiners) are an American favorite, but if you're looking for an alternative, organic tofu dogs can be quite tasty, but they aren’t for everyone. Enter the carrot dog. When you marinate and grill carrots, they take on a special texture and flavor that lend them to a whole-grain bun and all the traditional fixings. Why? Why not! Try a carrot dog recipe and see what you think. Here's a picture of a carrot dog I ordered at a restaurant recently. It was quite good! Even my husband, who loves a good meat dish, thought it was tasty.

The post 6 Easy Food Swaps To Try This Year appeared first on NaturallySavvy.com.

We don’t often associate things that are black (especially foods) with nutrition and health (think mold!). However, there are many black foods that are loaded with important nutrients, including pigments known as anthocyanins, which have been shown to reduce the risk of diabetes, heart disease, and cancer.

Let's explore the dark side and learn about the benefits of black foods.

1. Black garlic

One wonderful thing about black garlic is that it contains twice the antioxidants of regular garlic, an herb that already has impressive health benefits. Black garlic is made by placing fresh garlic in humidity-controlled environments for a month, followed by sitting in a clean room for 45 days to oxidize. This entire process transforms white cloves of garlic into soft, chewy, black wonders with different antioxidants than found in white garlic.

In fact, black garlic has more than five times the amount of s-allylcycteine (SAC), a substance that inhibits the production of cholesterol, as well as seven times the amount of calcium, twice the amount of phosphorus, and nearly six times the amount of protein found in regular white garlic. Feel free to use black garlic as you would regular garlic.

Read more about black garlic

2. Black olives

Olives are a great source of healthy fat, monounsaturated fatty acid, and a type of monounsaturated fatty acid called oleic acid. High monounsaturated fat has been associated with a reduced risk of cardiovascular disease, and individuals who have boosted their monounsaturated fat intake (without consuming too much total fat) have experienced a decline in cholesterol factors associated with heart disease, including low-density lipoprotein (LDL) cholesterol, total cholesterol, and the LDL:HDL ratio.

Including black olives in your diet may contribute to a lowering of blood pressure, which has been attributed to the activity of oleic acid. Black olives also may be helpful in reducing cancer risk, a feature attributed to the presence of triterpene phytonutrients (e.g., erythradiol, oleanolic, and uvaol acid).

3. Black beans

Beans in general are a nutritional prize, but there are some differences. Black beans are great sources of calcium, copper, magnesium, manganese, phosphorous, and zinc, all of which help promote, maintain, and support bone strength and structure. In addition, black beans are low in sodium, which is important for regulating blood pressure, while the presence of fiber, folate, phytonutrients, potassium, and vitamin B6 all support heart health.

Black beans also contain quercetin and saponins, which have anti-inflammatory and anti-cancer qualities, respectively. Their high fiber content can assist in digestion and a lower risk of colorectal cancer. Use black beans in salads, burritos, and other Mexican foods, soups, and casseroles.

4. Black seed oil

The oil derived from the southwest Asia Nigella sativa is also sometimes referred to as black caraway, black cumin, and black sesame, yet it actually none of these things. The seeds are pungent and bitter, with a taste like oregano, onion, and black pepper rolled into one.

Black seed oil is best known for helping fight superbugs-bacteria and viruses that have become antibiotic-resistant. One study reported that use of black seed oil inhibited the highly resistant MRSA, while a recent review noted that N. sativa “has many biological effects such as anti-inflammatory, anti-hyperlipidemic, anti-microbial, anti-cancer, anti-oxidant, anti-diabetic, anti-hypertensive, and wound healing activities…[and] effects on reproductive, digestive, immune and central nervous systems, such as anticonvulsant and analgesic activities.” With a resume like this, who wouldn’t want to include black seed oil in their diet! Try Morphus ThymoQuin for pure and effective black seed oil.

5. Black figs

The black mission fig actually has a deep purple exterior that encases a creamy white pulp. Figs (Ficus carica) are a good source of potassium and thus may be helpful in lowering blood pressure. Their high fiber content makes them a good bet for aiding digestion and perhaps even helping with weight loss.

Some research has also looked at the potential of figs for fighting cancer. Discovery of components called ficutirucins A-I in figs led scientists to report that these phytochemicals showed activity against human cancer cell lines. A new (February 2017) animal study also reported that fig extract showed blood pressure-lowering abilities in rats with hypertension.

6. Black licorice

Here’s the thing about black licorice: most of the candy sold in the United States is flavored with anise and not real licorice. Real licorice in any form can be harmful if you consume too much, but it also has some great benefits when taken in small amounts and if you don’t have certain health problems.

Real licorice contains glycyrrhiza, an active ingredient which, unfortunately, can cause health problems, such as high blood pressure, lowered potassium levels, and swelling. On the flip side, licorice also contains other beneficial ingredients, including flavonoids (potent antioxidants and anti-inflammatories), coumarins, and stilbenoids (anti-inflammatories and antibiotic effects), and triterpenoids. Glycyrrhiza is a type of triterpenoid and is typically removed from licorice supplements.

Small amounts of black licorice can be helpful for gastrointestinal problems, including indigestion, stomach ulcers, gastroesophageal reflux, and heartburn. However, avoid black licorice if you suffer from heart problems, diabetes, kidney problems, low potassium, or high blood pressure. Pregnant women also should not eat real black licorice.

7. Nori

This red seaweed turns dark green to black when it is dried, which is the way it is typically sold. Nori, like many seaweeds, contains iodine, fiber, and vitamins A, B6, and C, and also is super low in calories. It is also a good source of protein in the form of peptides associated with lowering blood pressure and supporting heart health.

An animal study conducted in Spain looked at the effect of nori seaweed on cholesterol in rats. The authors concluded that “nori is the alga of choice in the dietary treatment of hypercholesterolemia.” Dried sheets of nori are convenient to use to make rice and vegetable roll-ups as well as enjoyed as a snack.

8. Blackberries

These luscious berries rival blueberries when it comes to nutrition and health benefits. Blackberry health benefits may include helping regulate menstruation, support of cardiovascular health, boosting immune function, reducing inflammation, promoting healthy skin, possibly preventing and slowing cancer growth, and maintaining brain function.

These benefits are associated with the fact that blackberries are among the ten foods highest in antioxidants as well as the presence of numerous phytonutrients. Enjoy blackberries by the handful or with other fruits, in smoothies, in salads, as a topping for cereals and pancakes, and in baked goods.

Read about 13 reasons to eat berries right now

9. Black Forest mushrooms

When we think of mushrooms, many of us turn to old favorites, such as the basic button mushroom, cremini, portobellos, and porcini. However, black forest mushrooms are definitely worth adding to your list, including black trumpet, shiitake, and wild morels. These mushrooms contain potent antioxidants and a compound that stimulates the immune system.

Consider shiitake mushrooms, for example. They contain excellent amounts of iron, copper, vitamin B5, and selenium and very good to good levels of vitamin B2, zinc, manganese, vitamin B6, and vitamin B3. Shiitake mushrooms have been shown to support cardiovascular health and the immune system as well as possess anticancer properties.

Black forest mushrooms are typically available dried and, once re-hydrated, can be an exciting addition to soups, vegetables, and entrees and added to sauces.

Bottom Line

Explore these black superfoods and try to incorporate some of them into your diet for their amazing health benefits.

Sources
Alamgeer S et al. Evaluation of antihypertensive potential of Ficus carica fruit. Pharmaceutical Biology 2016 Dec; 55(1): 1047-53; online 2017 Feb 10
Axe J, DNM, DC, CNS. Licorice root benefits adrenal fatigue & leaky gut.
Axe J, DNM, DC, CNS. 6 amazing health benefits of blackberries.
Bocanegra A et al. Effect of seaweed and cholesterol-enriched diets on postprandial lipoproteinaemia in rats. British Journal of Nutrition 2009 Dec; 102(12): 1728-39
Fitzgerald C et al. Heart health peptides from macroalgae and their potential use in functional foods. Journal of Agricultural and Food Chemistry 2011; 59(13): 6829-36
Hannan A et al. Anti bacterial activity of Nigella sativa against clinical isolates of methicillin resistant Staphylococus aureus. Journal of Ayub Medical College Abbottabad 2008 Jul-Sep; 20(3): 72-74
Jing L et al. Tirucallane-type triterpenoids from the fruit of Ficus carica and their cytotoxic activity. Chemical & Pharmaceutical Bulletin (Tokyo) 2015; 63(3) 237-43
Kooti W et al. Phytochemistry, pharmacology, and therapeutic uses of black seed (Nigella sativa). Chinese Journal of Natural Medicine 2016 Oct; 14(10): 732-45
Medical News Today. Black beans: health benefits, facts, research
Mercola.com. Black garlic and sprouted garlic have enhanced health benefits
SFGate. Dangers of black licorice.
Sifferlin A. Eat this now: seaweed. Time 2013 Jun 13
The World’s Healthiest Foods. Olives
The World’s Healthiest Foods. Mushrooms: shiitake

The post Black is the New Green: 9 Black Foods You Should Be Eating appeared first on NaturallySavvy.com.

But now the authors of a study report that new brain cells (neurons) continue to be produced in human adults and they don’t decline with age. This discovery is not only good news in general for adults, but because it may help researchers find new ways to manage memory disorders and psychiatric challenges.

Read about you can make new brain cells and improve your memory

Making new brain cells

Although mice are typically used in research studies before they are introduced to human subjects because they tend to provide data that can be applied to or be useful for when research continues on to the next phase, it appears mice and men are not similar when it comes to neurons. While brain cell levels decline rapidly as mice age, the findings of this new study indicate they don’t do the same in people.

According to the study’s first author, Dr. Maura Boldrini from Columbia University in New York, the presence of new brain cells and immature cells that can develop into mature ones in older adults “could mean that we need these neurons for our complex learning abilities and cognitive behavioral responses to emotions.”

The study itself involved 28 males and females between the ages of 14 and 79 who were healthy before their deaths. Samples of the hippocampus (the area of the brain responsible for memory, emotions, and motivation) were collected within hours of their deaths and examined for signs of new neurons, including the formation of new blood vessels and the number of different cells in various stages of development.

Read about 7 nutrients your brain needs to stay young

The authors discovered thousands of new, immature brain cells in the dentate gyrus, which is the part of the hippocampus involved with creating new memories. Basically, the scientists learned that although the number of “mother cells” (cells that give rise to new cells) declines in the dentate gyrus, there are “daughter cells…that exponentially divide and make many more cells and differentiate towards becoming a neuron.”

That’s the good news. The less than good news is that as we age, there is a decline in the number of cells that make it possible for our brain to be rewire itself—this is called neuroplasticity. Therefore, even though we still can make new brain cells as we age, they may be less flexible or plastic. This loss of plasticity may be a reason why healthy older adults can be emotionally vulnerable.

Not everyone agrees with this new finding. Based on the discoveries of a previous study, adults do not produce new brain cells. According to Dr. Mercedes Paredes, who along with her colleagues published a paper stating the opposite of the newer study, the development of new neurons in the adult human hippocampus is “extremely rare.”

So, the jury appears to still be out on this question, and it is a question that is of great interest to scientists. We are sure to see more information on this topic in the future.

Sources
Boldrini M et al. Human hippocampal neurogenesis persists throughout aging. Cell Stem Cell 2018 Apr 5; 22(4): 589-99
Davis N. Humans produce new brain cells throughout their lives, say researchers. The Guardian 2018 Apr 5
Sorrells SF et al. Human hippocampal neurogenesis drops sharply in children to undetectable levels in adults. Nature 2018 Mar 15; 555: 377

The post It's Never Too Late To Gain New Brain Cells appeared first on NaturallySavvy.com.

Here are Ten Top Resolutions for your Consideration:

1. Eat Healthier

A few small changes add up over the course of a year. Even though you are busy, try to cook at home. When shopping, purchase more fruits and vegetables (fresh is always best). You may not have time to make a gourmet meal every night, but if you prepare meals ahead of time, then on busy evenings you only need to finish what you have started. One-dish meals like chili or stew are great for busy nights, especially if you have a crock-pot or instant pot. Challenge yourself with new recipes and new ingredients, and always have some 'veggie sticks' prepared for a quick snack. However, try to allow yourself one free meal a week to eat whatever you want.

2. Exercise

Even though it is critical for your mental and physical health, exercise is one of the first things to be pushed aside. It doesn't have to be expensive, and walking is a low-impact exercise. Go skating or tobogganing with the kids (even if it is only your inner child). The trick is to pick something you enjoy doing and get moving! Have fun and enjoy the many health benefits that come along with exercise, including getting in better shape, improving your mood, stress, and energy levels, boosting your immune system and sleeping better at night.

3. Limit Sodium

A high sodium diet can lead to heart disease and stroke. Simply removing (or possibly hiding) the salt shaker can reduce the amount of sodium in your family's diet. Try seasoning foods with fresh herbs that are very flavorful and full of antioxidants, and if you do find salt a necessity, look for low sodium alternatives. With a larger focus on health in recent years, there are now many palatable alternatives available. Keep in mind that fast-food, tomato sauces and canned soups, etc are also high in sodium.

4. Increase Fiber

Most people lack fiber in their diet. Necessary for good health, fiber can help lower cholesterol and triglyceride levels, improve circulation, and reduce the risk of stroke and heart disease. Experts suggest a daily intake of 25-35g of fiber daily, but the typical diet only provides about half of that. Fiber supplements like Morphus Fiberus can help.

5. Feed Your Brain

The health benefits of fish oil (DHA & EPA) cannot be overstated. Many clinical trials have shown that fish oil benefits nearly every body system, including mood. Plan to eat cold-water fish twice a week and/or take a good quality Omega-3 supplement.

6. Get Enough Vitamin D

Get a daily dose of Vitamin D. Having a Vitamin D deficiency may increase the risk of having a heart attack or stroke. Adequate Vitamin D also facilitates calcium absorption, vital to women throughout their lives, and has been linked to decreased cancer risk.

7. Eat Your Probiotics

Replenish your probiotics daily. Necessary for good digestion and healthy intestines, make sure you include healthy snacks containing yogurt or kefir, both of which are full of live probiotics. Alternatively, take a good probiotic supplement. Probiotics must be taken daily to continually provide health benefits.

8. Reconnect with friends and family

Everyone reminisces about old friends and wonders what happened to them. It is hard to keep connected when you are always on the go or can't see them in person. Don't live with what if's and regrets. Schedule one hour per week to write, email, phone or visit friends and family.

9. Take some “me” time

Take the time to recharge and rejuvenate. Try to devote 30 minutes every day to yourself and at least once a week make yourself the most important part of your life! Curl up with your favorite book or treat yourself to a movie, whatever you enjoy doing.

10. Experience Life!

Set a date once a month to try something new. You could take a class in cooking or painting, try climbing, snowboarding, yoga, Pilates, or something as simple as a new ethnic restaurant. If variety is the spice of life, then spice it up and experience life!

These are some easy and fun resolutions to help encourage a healthy lifestyle in 2024. Whatever you resolve to do, make it a pleasant endeavor. Happy New Year!

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According to experts, the answer lies in how we set these goals. As a whole, we tend to make broad-sweeping, unrealistic resolutions such as “get more exercise”, “lose weight” or “drink less.” While these are great in concept, they do not offer measures of success or actionable steps in how to be successful, which ultimately leaves too much room for failure. As a result, we often give up.

As you start to map out your reinvention to a healthier you in 2024, here are a few tips to ensure success with your New Year's resolutions.

1. Make your goals measurable: Rather than make a resolution to “eat healthier” in the New Year, turn this into something measurable according to where you stand in relation to this goal. For instance, if you want to be healthier by consuming less meat, consider framing your New Year’s resolution to go meatless for lunch. Set a deadline to re-assess your healthier eating goal. If you find that you are having a difficult time achieving that goal by the set date, tweak it accordingly to avoid setting yourself up for failure. On the other hand, you can also tweak your goals to increase the challenge (i.e.: only purchase meat that is USDA certified organic).

Read more about why to kick factory-farmed meats off your plate 

2. Make your goals realistic: If you have an addiction to diet soda, do not make a New Year’s resolution to cut it entirely from your diet. Not only is this unrealistic for you, it is likely to make you (really) unhappy! Instead, look for a natural healthier version of your diet soda or swap out for herbal tea on weekdays. This will help you reach for a healthier goal more aligned with your lifestyle.

3. Make a resolution to “add” something: Too often, New Year’s resolutions revolve around eliminating things from your diet or life. Adopt a glass-half-full mentality by making resolutions to add something. This could be a commitment to incorporate at least one veggie to every lunch and dinner or having a glass of water with every meal.

4. Create “mini” goals to achieve healthier resolutions: If you are shooting to cook more fresh, wholesome food in the New Year, outline mini-goals to help you reach your resolutions. Some examples could include:

• Invest in healthier eating tools and gadgets such as a Vitamix, food processor, juicer, bamboo vegetable steamer, veggie spiralizer, or glass storage containers.
• Sign you and your significant other up for a healthy cooking class.
• Sign up for CSA (Community Supported Agriculture) to have fresh fruits and vegetables delivered to your front door every few weeks. Visit Localharvest.org to find one in your area.
• Search the internet for healthy recipes. Just add the word "healthy" in front of your favorite meals to find a healthy version.
• Get a Pinterest account (if you are one of the few who isn’t addicted already). Pinterest is full of simple, healthy recipes that you can “pin” now and pull up when you’re ready to make your weekly shopping list.

5. Incorporate rewards: Since most New Year’s resolutions are based on deprivation of some sort, consider weaving in rewards to better achieve your goals to be healthier. Examples include dining out on Saturdays if you followed the plan, or allowing yourself to have dessert twice a week. Rewards not only keep you motivated but they give you something to look forward to so you are more likely to stick with your goals.

Read more about how to stay motivated 

6. Make resolutions one at a time: Make one resolution at a time, starting with the one that is most important to you. They are “resolutions” for a reason: they are not easy to accomplish, otherwise, you would have already done it by now, right? According to experts, focusing on one goal may also have the trickle-down effect, helping you to accomplish other goals. "When keystone habits start to change, they set off a chain reaction that changes other habits, almost unconsciously," says the author of "The Power of Habit," Charles Duhigg."People who start habitually exercising tend on average to eat better.”

7. Accept that you will make mistakes: Chances are you are going to have a bad day and slip. Tell yourself it’s okay, and then use it as an opportunity to ask yourself why you gave in. Understanding your obstacles will help you to overcome them the next time you go to order that cheesy pizza or drink that large soda.

 Image: Kris Krug

The post 7 Tricks To Making Healthier New Year’s Resolutions That Stick appeared first on NaturallySavvy.com.

Bigelow Lemon Ginger Plus Probiotics

This zesty, caffeine-free blend pairs two traditional digestive heroes, lemon and ginger, with a modern probiotic twist. The probiotic strain used by Bigelow, Bacillus coagulans GBI-30 (BC30), is known for its heat-resistance and ability to survive the steeping process. That means it can actually reach your gut alive, where it may help balance healthy bacteria.

Research on probiotics indicates they can support digestive comfort and immune function by helping maintain a balanced microbiome. The BC30 strain, in particular, has been studied for its stability and survival under heat and pH stress, making it suitable for inclusion in beverages such as tea.

Meanwhile, ginger contributes anti-inflammatory and digestion-supportive benefits. Studies show that compounds in ginger (like gingerols and shogaols) can help with nausea and inflammation. Lemon adds flavor and a refreshing twist, though most of the immune benefits come from the ginger and probiotics.

Bottom line: This tea is a smart pick if you’re looking for gentle digestive support. Think of it as a functional companion to healthy eating, not a replacement for probiotics in supplement form.

Bigelow Ginger Honey Plus Zinc

This blend combines three powerful ingredients that support immune function from different angles: ginger for its anti-inflammatory effects, honey for its soothing properties, and zinc for its role in immune cell function.

Zinc is a trace mineral essential for immune system regulation. It helps immune cells develop and function correctly. It may help shorten the duration of the common cold when taken at the onset of symptoms. Each Bigelow Ginger Honey Plus Zinc tea bag contains around 3 mg of zinc, or roughly 30 percent of your daily recommended intake, which is enough to give your immune system a helpful nudge.

Honey adds a naturally sweet, soothing touch for any occasion.

Once again, ginger delivers extra anti-inflammatory benefits, and it pairs well with zinc’s immune support. Together, they make a cozy wellness ritual for the colder months.

Bottom line: A comforting, immune-supportive blend that fits nicely into a daily wellness routine. It won’t prevent a cold, but it may help you recover a little faster.

Bigelow Sleep Chamomile & Lavender

When you’re craving calm and rest, this herbal blend delivers precisely what you hope for. Chamomile contains apigenin, a compound that binds to receptors in your brain to promote relaxation. Lavender works a little differently. It’s been shown in aromatherapy and ingestion studies to lower anxiety levels and improve sleep quality by influencing the nervous system.

Together, they’re a classic combination for bedtime tea. One study found that adults who drank chamomile tea daily reported better sleep quality, and another showed lavender tea improved relaxation and overall well-being.

Both herbs are caffeine-free, making them ideal for winding down before bed. The ritual of brewing tea itself also contributes to relaxation and can signal to your brain that it’s time to rest.

Bottom line: This soothing duo helps you transition from a busy day to restful sleep. It won’t act like a sleeping pill, but it’s a gentle, natural way to prepare your mind and body for bedtime.

Final Thoughts

Wellness teas blend time-honored botanicals with modern nutritional science. Whether you’re focused on digestion, immunity, or relaxation, these teas offer functional benefits that complement a balanced lifestyle.

Tea provides small but meaningful ways to support daily health. They’re caffeine-free, convenient, and taste great, making them an easy addition to your everyday routine.

Choose the blend that matches your needs, build a simple tea ritual around it, and enjoy a daily moment of wellness in every cup.

Sources:

Bigelow Tea. “Bigelow Tea Shares the Health Benefits of Probiotic Teas.” Bigelow Tea Blog. Available at: https://www.bigelowtea.com/blogs/tea-education/bigelow-tea-shares-the-health-benefits-of-probiotic-teas

Anh NH, Kim SJ, Long NP, et al. “Ginger on Human Health: A Comprehensive Systematic Review.” Pharmaceuticals. 2020. https://pmc.ncbi.nlm.nih.gov/articles/PMC7019938/

Fred Hutchinson Cancer Research Center. “How Zinc Boosts the Immune System.” 2022. https://www.fredhutch.org/en/news/center-news/2022/03/dudakov-zinc-thymus-regeneration.html

Mayo Clinic. “Honey: Are There Health Benefits?” https://www.mayoclinic.org/drugs-supplements-honey/art-20363819

Srivastava JK, Shankar E, Gupta S. “Chamomile: A Herbal Medicine of the Past with a Bright Future.” Molecular Medicine Reports. 2010. https://pmc.ncbi.nlm.nih.gov/articles/PMC2995283/

Koulivand PH, Khaleghi Ghadiri M, Gorji A. “Lavender and the Nervous System.” Evidence-Based Complementary and Alternative Medicine. 2013. https://pmc.ncbi.nlm.nih.gov/articles/PMC3612440/

Cleveland Clinic. “Can Immune Boosters with Vitamin C or Zinc Help My Cold?” https://health.clevelandclinic.org/can-immune-boosters-with-vitamin-c-or-zinc-help-my-cold

The post The Science Behind Wellness Teas appeared first on NaturallySavvy.com.

What is the tea-microbiome loop, and how does it influence mood and metabolism?

1. Polyphenols as prebiotic “fuel”: Tea catechins, such as EGCG found in green tea and other types of catechins in tea, are not easily absorbed by the small intestine. That’s good news: more reaches the colon, where microbes like Lactobacillus, Bifidobacterium, and certain Firmicutes metabolize them into smaller bioactive compounds. Consider catechins as a type of fibre that may support gut health by potentially promoting beneficial bacteria and helping to reduce harmful ones.
2. Microbial shifts / SCFA rise: As the microbes that love polyphenols grow, they break down fiber and polyphenols into small molecules called SCFAs. These molecules play important roles: butyrate helps maintain the gut lining’s health by reducing inflammation and, in a highly dose‑dependent and cell‑specific manner, can foster the nuanced growth of new colonic cells, including epithelial, stem, and progenitor types. Propionate can help control blood sugar levels and hunger. Acetate is involved in fat metabolism. Overall, these processes help maintain stable blood sugar levels, reduce gut inflammation, and enhance communication between the gut and the brain.
3. Gut–brain axis feedback: Short-chain fatty acids (SCFAs) help regulate how our brain produces key chemicals like GABA and serotonin, which affect our mood and stress levels. They also support our body's stress system and immune cells in the brain. This means they may help us feel calmer, manage stress more effectively, and maintain better health.

Do different teas affect gut health and microbiome differently?

• Green tea: This type of tea contains a lot of natural healthy compounds called catechins. These help promote the growth of beneficial bacteria in your gut, such as Bifidobacterium and Lactobacillus, and can help keep less healthy bacteria in check. It also supports the production of valuable substances in your gut and may reduce inflammation.

• Oolong: Oolong tea can encourage bacteria that produce a beneficial substance called butyrate, and it contains a moderate amount of caffeine, making it suitable for staying alert during the day. Note that definitions of oolong can vary, and its polyphenolic profiles are highly variable.

• Black tea: Black tea has lots of natural compounds that are healthy. Drinking black tea can help support the growth of good bacteria in your gut, improve blood vessel function, and provide a steady boost of energy from caffeine. Many people enjoy it for its energizing effects, promoting heart health, and the l-theanine that helps with sustained focus without the jitters.

Do herbal teas support gut health?

This type of tea lacks Camellia sinensis catechins because it often doesn’t contain traditional tea leaves, which are the primary source of those specific antioxidants. Instead, it is typically a carefully crafted blend of various herbs and botanical ingredients. These herbs are selected for their unique health benefits, including soothing the digestive system, regulating gastrointestinal motility, and supporting the immune system.

Many consumers prefer this herbal blend because it offers a gentle, relaxing experience without the caffeine content found in conventional tea. Additionally, the diverse combination of herbs can provide a range of wellness benefits, including reducing inflammation and promoting overall health.

What tea should I drink in each season to support my health?

During cold and flu season: Drink teas that are rich in catechins, like green or black tea, along with ginger, lemon, and echinacea. These can help protect your mucous membranes, reduce inflammation, and keep you hydrated.

After Halloween treats, try herbal teas with ginger and cinnamon to aid digestion and control appetite.

Cozy fall feelings: Drink chamomile or lavender teas to relax your nervous system, and enjoy oolong tea for gentle focus—perfect for stressful days.

Family-friendly holiday drinks: Mint and chamomile teas complement larger meals perfectly. Black tea can provide sustained energy throughout your day, so you don’t crash during the busy holiday season.

Bottom Line

Tea isn’t just a cozy habit; it’s a simple way to nudge your microbiome in a healthier direction. Catechins from green, oolong, and black tea feed beneficial gut bacteria, which ramp up short-chain fatty acids that support mood, metabolism, and inflammation control. Day-to-day, this can manifest as steadier energy, improved digestion, and a calmer nervous system. Choose your brew by goal: green for catechins and metabolic support, oolong for gentle focus and butyrate-boosting benefits, black for sustained energy and cardiovascular health, and herbal blends for caffeine-free digestion and relaxation. Sip consistently, pair with whole food meals, and let your gut–brain axis do the rest.

[Editor’s Note: Bigelow Tea offers a variety of green, oolong, black tea, and herbal teas. Some have added probiotics for even more digestive health benefits. Their latest tea, Golden Turmeric Honey Plus Adaptogens, includes ingredients such as turmeric, Tulsi, and dandelion, which may gently ease digestion and foster a healthier microbiome, and it tastes fantastic.]

Sources:

• Bond T, Derbyshire E. Tea compounds and the gut microbiome: findings from trials and mechanistic studies. Nutrients. 2019;11(10):2364. doi:10.3390/nu11102364

• Zhao Z, Chen R, Ng K. Effects of differently processed tea on the gut microbiota. Molecules. 2024;29(17):4020. doi:10.3390/molecules29174020.

• Jin JS, Touyama M, Hisada T, Benno Y. Effects of green tea consumption on human fecal microbiota with special reference to Bifidobacterium species. Microbiology and Immunology. 2012;56(11):729739. doi:10.1111/j.1348-0421.2012.00502.x.

• Henning SM, Yang J, Hsu M, et al. Decaffeinated green and black tea polyphenols decrease weight gain and alter gut microbiome in dietinduced obese mice. European Journal of Nutrition. 2018;57(8):27592769. doi:10.1007/s00394-017-1532-8.

• Cheng M, Zhang X, Miao Y, et al. Oolong tea polyphenols and the gut microbiome: shifts in Bacteroidetes/Firmicutes and metabolic benefits in mice. Food & Function. 2018;9(2):10791089. doi:10.1039/C7FO01610A.

• Wang H, Wen Y, Du Y, et al. Effects of tea polyphenols on gut microbiota and lipid metabolism in highfat diet–fed human flora–associated mice. Food & Function. 2018;9(5):39964008. doi:10.1039/C8FO00511J.

• Dalile B, Van Oudenhove L, Vervliet B, Verbeke K. The role of shortchain fatty acids in microbiota–gut–brain communication. Nature Reviews Gastroenterology & Hepatology. 2019;16:461478. doi:10.1038/s41575-019-0157-3.

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