RELATED: The No. 1 Exercise for the Strongest Bones, Doctors Say.

Research shows mornings are a great time of day for winter walks.

Everyone’s schedule may be different, but if you were trying to come up with an ideal time to lace up for a winter walk, research shows you might want to shoot for earlier in the day.

Different studies have found multiple benefits to the a.m. amble, including one 2023 study published in the Journal of Physiology that found participants who took earlier walks saw better improvements in their blood sugar levels and blood pressure than their afternoon-walking counterparts.

Meanwhile, a 2024 study published in the Journal of Health Psychology found that getting outdoors and taking in morning sunlight helped improve participants’ sleep quality that night.

But why does the winter walk matter so much? Because apparently, it can be the next best thing to your morning cup of coffee. A study published in the Journal of Environmental Psychology in 2009 found that participants who walked outdoors for 20 minutes versus indoors on a treadmill saw a bigger boost in energy following their exercise.

There can also be some benefits if you’re trying to lose weight, especially if you hit the road before breakfast. “Working out in a fasted state when your glycogen stores are minimized may help you burn more fat,” Michael Russo, MD, a bariatric surgeon at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, told Women’s Health.

However, he clarified that you should be sure you’re getting plenty of protein in your diet, as your body can also consume muscle in this state, too.

There are also mental health perks.

Stepping out into that brisk morning air can be a great way to get your alertness up, but it can also help get your mind ready for the rest of the day.

In a previous interview with Best Life, Adrian Todd, a fitness expert and the founder of Great Minds Think Hike, explained that kicking off a winter day with a walk can help you feel more productive, focused, and centered. In some cases, putting it first thing in the morning can make it more meditative.

“Another benefit I have personally found with early morning walks, hikes, and runs is the ability to quietly reflect. The peacefulness of the early morning allows for introspection and planning your day ahead,” he told Best Life.

Still, even if you’re not jumping out of bed and hitting the road, other benefits come with sneaking it in just before lunch.

“A mid-morning walk can serve as a great break from work or tasks that you’ve been focusing on. It helps to break up the sedentary time and can provide you with a burst of energy and clarity that caffeine alone can’t offer,” Andrew White, a certified personal trainer and the founder of Garage Gym Pro, previously told Best Life. “Plus, it’s a great way to dodge the crowds that you might encounter during lunchtime or after work.”

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You can think of early walks as a kind of insurance policy.

There are definitely some special considerations about morning walks during the winter. Namely, this means being extra careful to look out for black ice if temperatures have been below or near freezing in your area and making sure you’re dressed appropriately for the cold weather.

But when it comes to planning, getting it out of the way earlier makes it less likely that an afternoon flurry (or any other unexpected issue) will sideline you.

“If you generally walk in the morning but something happens—poor weather or an urgent family matter, for instance—you can still walk later in the day,” Louise Hateley, a physiotherapist and the director of In Stride Health Clinic, previously told Best Life.

The post The #1 Best Time of Day to Take a Winter Walk, According to Doctors appeared first on Best Life.

RELATED: 4 Types of Magnesium Supplements—And Which One’s Right for You.

1. Diarrhea and stomach issues

If you’ve noticed some stomach trouble after changing your magnesium dosage, it might be a warning sign that it’s too high. According to Leann Poston, MD,  a licensed physician working as a health expert for Invigor Medical, some forms of the mineral are even used in laxative products because of the effects they can have on the gastrointestinal system.

“Magnesium salts pull water into the gut, causing loose and watery stools,” she tells Best Life. “Water is retained in the intestines to dilute concentrated magnesium salts. This overstimulates the gut, causing diarrhea.”

Other noticeable symptoms can pop up even earlier. “Along with diarrhea, people can experience stomach cramps and nausea when they take high doses of magnesium for constipation,” says Patricia Pinto-Garcia, MD, MPH, senior medical editor at GoodRx.

2. Confusion

Feeling foggy can happen for many reasons, from not getting enough sleep to coming down with a slight virus. However, overdoing it on magnesium can also cause people to feel lethargic.

“Very high magnesium levels disrupt normal nerve and muscle function,” says Poston. “They can interfere with the release and uptake of brain chemicals that serve as messengers in the brain and body, causing extreme fatigue and confusion.”

RELATED: 3 Best Vitamins to Take for Longevity, According to Doctors.

3. Low blood pressure

Some people seek out magnesium supplements to help manage their blood pressure. And while Poston says these effects are often “not significant and can be inconsistent,” there is the chance that bringing too much magnesium into your system could lead to a problem.

“Magnesium may reduce blood pressure by acting as a natural calcium channel blocker,” she explains. “When magnesium competes with calcium for its binding sites on smooth muscle, it can cause the smooth muscle lining blood vessels to relax and dilate. This lowers resistance to blood flow and blood pressure.”

4. Urine retention

If you’re having trouble relieving yourself in the bathroom, there’s a chance it might have to do with your magnesium dosage.

“Magnesium is involved in regulating smooth muscle contraction,” Poston says. “When blood magnesium levels are too high, it can interfere with bladder muscle contraction. This makes it hard to empty the bladder, even when it is overly full and uncomfortable.”

RELATED: 12 Supplements You Should Never Take Together, Medical Experts Say.

5. Magnesium toxicity

Pinto-Garcia warns that, in some instances, taking very high doses of the mineral leads to a medical emergency known as magnesium toxicity.

“This usually happens when you take more than 5000 mg of magnesium,” she says, adding that this usually happens when people take too much magnesium-containing laxatives or antacids.

Along with the symptoms previously mentioned, magnesium toxicity can appear as a combination of intestinal blockage, flushing, and vomiting. But it can also cause even more serious problems.

“Very high magnesium levels can lead to kidney damage, muscle weakness, trouble breathing, and cardiac arrest,” she says. “It’s rare, but magnesium toxicity can be fatal. If you think you could have taken too much magnesium, call poison control.”

The post 5 Side Effects of Taking Too Much Magnesium, Doctors Say appeared first on Best Life.

A recent article in The New York Times polled doctors and scientific studies and concluded that three common vitamins are the holy grail of longevity, especially because most adults become deficient in them as they age. Read on to learn why experts feel confident that these claims are much more than just hearsay.

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1. Vitamin B12

“Vitamin B12 deficiency is relatively common, especially among older adults, vegetarians, and vegans,” Samantha Turner, MPH, RDN, a registered dietitian and owner of Forks and Grace, previously told Best Life.

According to the National Institutes of Health (NIH), foods high in vitamin B12 include salmon, canned tuna, oysters and clams, ground beef, beef liver, milk and yogurt, fortified cereals, and nutritional yeast.

Turner explained that vitamin B12 “plays an important role in supporting nerve and brain health and energy metabolism, and is crucial for nerve development, DNA synthesis, and red blood cell formation.”

However, when you’re not getting enough of this nutrient, you can suffer from fatigue, neurological changes, numbness and tingling in the body, anemia, and even fertility issues. You also may be losing out on important protective effects for stroke and dementia.

A 2025 study published in the journal Annals of Neurology found that “low vitamin B12 levels were associated with slower processing speeds and reaction times on cognitive tests,” as Best Life reported.

Perhaps more significant was that the study results showed a correlation between vitamin B12 deficiency and larger volumes of white matter lesions in the brain, which can then lead to an increased risk of stroke and dementia.

Michelle Saari, MS, RD, a registered dietitian working with EHealth Project, told Best Life in a previous interview that research into healthy levels of vitamin B12 has shown that it can “help in reducing brain atrophy and cognitive decline, particularly in older adults.”

“[B12] is vital for the maintenance and repair of nerve cells, which benefits our brains. It helps in the formation of the protective covering of nerves, known as the myelin sheath,” she explained. “Without B-12, this sheath can deteriorate, leading to nerve damage. Healthy nerve cells are crucial for effective brain function, and B-12 plays a key role in ensuring the proper functioning and communication of these cells.”

RELATED: Plastic Surgeon Reveals the No. 1 Anti-Aging Supplement.

2. Vitamin D

Vitamin D helps boost your immune system, support bone health, regulate blood pressure, stabilize your mood, and more. Because your body absorbs this nutrient from the sun, come the wintertime, “you may feel more fatigued, experience muscle weakness, or even struggle with depressive symptoms,” Best Life previously shared.

Foods high in vitamin D include salmon, canned tuna, egg yolks, mushrooms, and fortified cereals.

However, research shows that roughly 42 percent of U.S. adults are deficient in vitamin D, a figure that climbs to 78 percent in people over 65.

A vitamin D deficiency can lead to poor bone health, muscle and joint pain, hair loss, tingling in the hands or feet, and digestive conditions such as inflammatory bowel disease. It can also put you at a higher risk for cardiovascular diseases and other age-related diseases.

To this point, a 2024 study published in the journal Engineering found that taking vitamin D supplements led to lowered blood pressure and cholesterol, as well as improved blood sugar, insulin, and A1C levels. Put together, this reduces the risk of cardiovascular diseases such as stroke, heart attack, and heart disease. This was especially true for those over age 50 and those who had previously been vitamin D deficient.

Moreover, a recent study published in the American Journal of Clinical Nutrition reported that taking vitamin D supplements protected cells against biological aging. These findings said vitamin D specifically reduces the risk of age-related diseases, including pulmonary fibrosis, liver fibrosis, aplastic anemia, tumorigenesis, and certain cancers, as Best Life shared.

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3. Omega-3s

“Found primarily in fish oil, omega-3 fatty acids like EPA and DHA are essential for maintaining heart, brain, and joint health. These fatty acids have strong anti-inflammatory properties, which can help reduce chronic inflammation—a key contributor to many age-related diseases,” Tunç Tiryaki, MD, a surgeon and the founder of the London Regenerative Institute, previously told Best Life.

“Omega-3s are also known to support cardiovascular health by lowering blood pressure, reducing triglycerides, and improving blood vessel function. Additionally, studies suggest that omega-3s may enhance cognitive function and slow age-related cognitive decline, making them valuable for long-term brain health,” Tiryaki added.

In fact, a recent study published in the journal Nature Aging found that taking omega-3 supplements slowed biological aging by roughly 3 to 4 months, based on a 3-year study period. When combined with vitamin D and regular exercise, the results were even more promising.

Additional research shows that eating foods high in omega-3s—”healthy fats” like salmon, sardines, flaxseed, chia seeds, and walnuts—can lower the risk of certain cancers (those found in the colon, stomach, lung, and hepatobiliary tract, specifically) and help prevent aging-related cognitive decline.

As for brain health, Sarah Otto, co-founder and in-house nutritionist of Goodness Lover, previously pointed out to Best Life that more than half of your brain is made up of fats, 35 percent of which consist of omega-3s.

If you’re considering taking any of these vitamins, first speak with your healthcare provider to determine if it’s safe and healthy, and to avoid potential interactions with other medications.

The post 3 Best Vitamins to Take for Longevity, According to Doctors appeared first on Best Life.

The good news is that experts have an answer: It turns out that jumping exercises are considered best for building stronger bones. The key, they say, is to hit the pavement with a certain amount of “ground reaction force,” helping to stimulate bone growth. For those new to the concept, this is the equal and opposite force our bodies receive from the ground as we bring our weight down upon it.

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“Lots of people have questions about how hard they have to jump to stimulate formation of new bone, and in general there’s a cutoff of an activity creating a ground reaction force that is three times your body weight to stimulate new bone formation,” Joscelyn Wittstein, MD, an orthopedic surgeon and sports medicine specialist, explained in a recent social media post.

She notes that the ground reaction force created with walking is about 1.5 times your body weight, while running is about 2.5 times your body weight. Jumping rope, often hailed as the best option, is actually somewhere in the middle—”15 percent less than running, but 40 percent more than walking,” Wittstein says.

So, what’s the best way, according to the surgeon? Wittstein says that you can create a ground reaction force that is more than four times your body weight by trying “drop jumps with a vertical rebound”—essentially jumping off an elevated surface of eight inches, landing, and jumping once more in place. The doctor demonstrates the exercise by jumping off the lowest stair in a staircase, since these typically measure 7 ¾ inches.

If this exercise seems a bit odd, that’s a good thing. Emily Stein, MD, MS, the co-director for the Skeletal Health and Orthopedic Research Program at the Hospital for Special Surgery in New York, recently told the The Washington Post (WaPo) that if you want to build bone density, “You have to surprise the bone. You have to do something different.”

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The gains may seem modest, but Wittstein assures they’re worthwhile: If you do 30 reps of the exercise three times per week over six months, you should be able to increase hip bone mineral density by about one percent.

However, even less frequent exercise could still provide benefits, said Pam Bruzina, PhD, a professor of nutrition and exercise physiology at the University of Missouri, also in conversation with WaPo: “A little bit of jumping two or three times a week could go a long way in benefiting your bone health throughout your lifespan.”

However, there’s just one important caveat—without the accompanying muscle, these exercises could themselves lead to a higher incidence of injury. Be sure to build up both bone density and a stronger body for safer exercise and better results.

The post The No. 1 Exercise for the Strongest Bones, Doctors Say appeared first on Best Life.

RELATED: Doctors Say This 1 Superfood Can Lower Your Dementia and Alzheimer’s Risk.

New data shows shingles vaccines could help with other health concerns.

The latest research comes from a meta-analysis and review presented on August 30 at the 2025 European Society of Cardiology Congress in Madrid, Spain.

The team looked at 19 studies before cutting down the number to nine that met the inclusion criteria to determine whether the herpes zoster (the virus that causes shingles) vaccine could provide some benefits in heart health events. Just above half the participants were male for all included studies, while seven of them reported having middle-aged means of 53.6 to 74 years old.

Results of the analysis found that there was an 18 percent reduction in cardiovascular health emergencies in adults aged 18 or older, and a 16 percent reduced risk for participants who were 50 and above. The results were true of both the recombinant herpes zoster vaccine (RZV) and the live attenuated zoster vaccine (ZVL).

“We looked at the currently available evidence, and found that in this analysis, vaccination against herpes zoster was associated with a lower risk of cardiovascular events, such as heart attacks or strokes,” Charles Williams, MD, the global associate medical director for vaccines at pharmaceutical company GSK and the study’s lead author, said in a statement. “Further research studies are now needed to find out whether this association can be attributed to an effect of herpes zoster vaccination.”

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Research has also shown it can be beneficial for brain health.

It’s not just cardiovascular health where the common shingles vaccine can play a beneficial role: It might also help stave off cognitive decline.

In a study published in the journal Nature last April, researchers at Stanford University collected data from roughly 280,000 middle-aged to older adults from Wales over seven years. Crucially, a vaccine policy change in the U.K. in September 2013 dictated that only adults who were about to turn 79 were eligible to receive the shot, which researchers said created a “natural experiment” that allowed for dementia rate comparison.

The team took other factors into consideration, including personal medical histories and other medications being taken during the study. However, the results showed that participants who had received the Zostavax shingles vaccine (which is now outdated) were 20 percent less likely to show signs of dementia within seven years compared to those who didn’t. These findings were also found to be stronger in women than in men.

The researchers then planned a follow-up by conducting a nearly identical study in England, except with a nine-year window that yielded the same results. Studies replicated in Australia, Canada, and New Zealand also came back with the same findings.

“If these findings are truly causal, the zoster vaccine will be both far more effective as well as cost-effective in preventing or delaying dementia than existing pharmaceutical interventions,” the study’s authors concluded.

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So, what does this mean for you?

In their press release, authors of the recent meta-analysis cited prior research that has found a potential link between increased heart attack and stroke risk in the wake of someone developing shingles. But while they were enthusiastic that data might suggest the vaccines are effective in more ways in one, they were careful to point out specific limitations.

“Almost all the evidence came from observational studies, which are prone to bias and shouldn’t be used to infer causality,” Williams said. “All the studies used in the meta-analysis aimed primarily to investigate the use of herpes zoster vaccine to prevent shingles in the general population, which may limit the ability to generalise this research to people with a higher risk of cardiovascular events.”

Ultimately, Williams concluded that this means there’s a need for more research on the topic to better understand the implications.

The post Common Vaccine Can Lower Your Risk of Dementia, Heart Attack, and Stroke appeared first on Best Life.

Moreover, women and Black adults are considered to have a “substantially” higher dementia risk, as well as those who carry the gene variant APOE4, which is “the strongest risk factor gene for Alzheimer’s disease,” explains the National Institute on Aging (NIA).

There is no known cure for dementia, although there are lifestyle modifications you can make to help lower your risk. Some of these include getting routine exercise, adhering to a well-balanced diet, managing stress levels, prioritizing sleep, avoiding smoking and excessive drinking, and even staying social.

More recently, green tea has been touted by medical professionals for its brain health benefits

RELATED: Experts Warn This Common Medication May Be Linked to Dementia Risk.

For instance, research findings presented in the journal BMC Geriatrics found that high-frequency green tea consumption (defined as drinking green tea at least one to three times per week) was “significantly associated with a lower prevalence of cognitive impairment in middle-aged and older individuals.”

In another paper, researchers studied 8,766 brain scans and compared the different neurological effects of green tea versus coffee. For the purpose of this experiment, they only worked with participants aged 65 and up. Their findings were published in the journal Nature.

“This cross-sectional study found a significant association between lower cerebral white matter lesions and higher green tea consumption, but not coffee consumption, in older adults without dementia, even after adjusting for confounding factors,” wrote the authors.

By the numbers, the brain scans of individuals who drank three cups of green tea per day showed three percent fewer white matter lesions, compared to once-daily green tea drinkers. Furthermore, drinking seven or eight cups per day was associated with six percent fewer lesions.

White matter refers to the “nerve fibers in your brain that connect different areas of your brain to each other and to your spinal cord like highways,” explains Cleveland Clinic. Lesions form where there’s damage to these nerve fibers, which can “damage important pathways,” and subsequently, trigger memory, mobility, and balance issues. On a brain scan, lesions appear as “bright spots.”

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Green tea is also considered a longevity superagent. A study previously cited by Best Life found that “tea connoisseurs over the age of 50 can increase their longevity by 1.26 years. These results were more prominent among men who drank green tea.”

As a superfood, green tea has also been linked to improved gut health, reduced liver inflammation, weight loss, and reduced hypertension.

The post The No. 1 Beverage to Protect Your Brain After 60 appeared first on Best Life.

Naturally, these startling figures have doctors, scientists, and researchers hard at work to find treatments and a cure for dementia. But, until then, experts are also making people aware of the preventative steps they can take—and that includes limiting or avoiding certain medications. But when it comes to benzodiazepines, the research is split on how risky they are.

RELATED: Doctors Warn This Common Medication May Be Linked to Dementia Risk.

Benzodiazepines are commonly taken in the U.S.

Benzodiazepines, more commonly known as benzos, “are a class of medications that slow down activity in your brain and nervous system,” according to Cleveland Clinic. Therefore, they are prescribed for anxiety, mental health conditions like schizophrenia or bipolar disorder, insomnia, and to treat seizures in those with epilepsy.

Some of the most-prescribed benzos include Xanax (Alprazolam), Klonopin (Clonazepam), Valium (Diazepam), and Ativan (Lorazepam). The U.S. classifies benzodiazepines as controlled substances because they can be habit-forming and dangerous if misused.

Despite these risks, nearly 31 million U.S. adults (close to 13 percent of the population) report having taken a benzo in the past year, more than 5 million of whom didn’t have a prescription.

RELATED: Doctors Say This 1 Superfood Can Lower Your Dementia and Alzheimer’s Risk.

Some research links benzos to an increased dementia risk.

A 2021 report published by Psychiatric Times warns that benzodiazepines have been linked with a high risk of dementia.

“Although there are no randomized controlled trials (RCTs) looking at the association between benzodiazepine use and the risk for dementia, six prospective cohort studies, six case control studies, and one retrospective cohort study explore the relationship,” the report says.

Of the 13 studies mentioned in the report, eight showed a positive association between benzodiazepine use and dementia, and two more showed mixed or inconclusive results.

Moreover, a 2016 study published in BMJ and cited in the report looked specifically at how long patients used benzodiazepines as it related to cognitive outcomes. The researchers found that short-term use of this class of drug was associated with developing dementia.

“It remains uncertain whether long-term use is associated with global cognitive decline,” the study authors wrote. This complicates the widely held notion that benzodiazepines are considered safe for short-term use, a period typically defined as two to four weeks for this particular drug.

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However, newer studies dispute the association.

Despite these earlier scientific claims, newer studies dispute the association between benzodiazepines (BZD) and dementia.

First, a 2022 study published in the journal Alzheimer’s & Dementia: Translational Research & Clinical Interventions found “little evidence of a causal relation between BZD use and dementia risk.”

The study did observe that higher levels of BZD exposure (more than 365 days over 2 years) were associated with increased odds of a dementia diagnosis, but the results were “not statistically significant.” However, a separate study published this year hypothesized that “this association appears to be driven by the confounding due to higher rates of diabetes, cardiovascular disease, depression, and anxiety among users.”

In 2023, researchers conducted a meta-analysis of 30 studies that explored the relationship between benzodiazepine use and dementia risk.

“The evidence supporting this relationship was weak, and the methodological quality of the studies included was low,” the researchers wrote. “In conclusion, our findings revealed limited evidence of a link between benzodiazepine use and dementia risk, and more research is required to determine a causal connection.”

Finally, a 2024 study analyzed the health data and pharmacy records of 5,443 adults with no cognitive issues and similarly found no connection between benzos and dementia risk.

This most recent study did, however, note a slightly higher risk among people who had taken benzos for anxiety, especially at high doses, compared to those who had taken the drugs to sleep.

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Either way, benzodiazepines can be dangerous and addictive if misused.

Experts warn that benzodiazepines have long been linked with a wide range of potentially serious side effects. “These drugs are associated with many deleterious effects, including falls, fractures, traffic incidents, and delirium,” explains the BMJ study.

Benzos are also known to cause drowsiness, confusion, blurred vision, loss of motor control, slurred speech, slowed breathing, muscle weakness, and more.

Additionally, these drugs can be habit-forming.

“Benzodiazepines work by slowing down nerve activity in the brain and the rest of the central nervous system, thereby diffusing stress and its physical and emotional side effects,” explains the American Addiction Centers.

In addition to their tranquilizing effects, benzodiazepines release dopamine in the brain, “the chemical messenger involved in reward and pleasure,” they state. “The brain may learn to expect the regular doses of benzos after a few weeks of taking them and therefore stop working to produce these chemicals on its own without them.”

You should not attempt to discontinue use on your own. Speak to your doctor for guidance on how to safely wean yourself from benzodiazepines, or if you believe you’re experiencing negative side effects of benzos, or if you’ve developed drug-seeking behaviors surrounding their use.

The post Do Anxiety Meds Raise Dementia Risk? The Science Just Flipped appeared first on Best Life.

RELATED: 8 Best Supplements for Hair Growth, Doctors Say.

If you’ve noticed unexplained hair loss, you may need to turn your attention to your diet, as vitamin deficiencies are a surprising—yet somewhat common—cause for hair loss or hair thinning.

“A balanced diet is crucial for healthy hair growth,” explains dermatologist Zein Obagi, MD. “Certain nutritional deficiencies, such as inadequate iron, zinc, biotin, or protein intake, can impact the hair follicles’ ability to produce new hair strands.”

Though most people should be able to get the necessary vitamins and minerals through a balanced diet, “extreme or crash dieting can deprive the body of essential nutrients, including those crucial for maintaining healthy hair growth,” cautions Yoram Harth, MD, a board-certified dermatologist and the medical director of MDhair.

On the flip side, sometimes getting too much of a vitamin can backfire. As Best Life recently reported, taking significantly more than the recommended amount of vitamin A in its form retinol (900 micrograms for men and 700 mcg for women) can cause hair loss.

“Taking too many supplements of the retinol kind over a prolonged period results in your hair follicles going into overdrive,” Michael May, FRCS, medical director and principal surgeon at London’s Wimpole Clinic, explained. “This means that your hair will reach the end of its development phase too rapidly and begin to fall out.”

However, when taken appropriately, vitamin A can actually stimulate hair growth.

Add hair loss to the list of reasons soda and other sugary drinks are bad for you.

A 2023 study found that men who drink one sugary beverage a day, or a total of one to three liters a week, are 30 percent more likely to experience male pattern hair loss (MPHL) compared to those who drank none. This included soda, energy drinks, juice, and sweetened coffee drinks.

As Best Life reported at the time, the researchers “speculated that sweet drinks could lead to higher blood sugar levels, which has been found to trigger hair loss.”

And now, a review published last month found that both sugary drinks and alcohol can lead to hair loss. To arrive at this finding, the researchers analyzed 17 studies involving 61,332 participants, 97 percent of whom were women.

RELATED: Dermatologist Says These Are the 3 Best Shampoos for Thinning Hair.

Dermal filler injections, used to treat wrinkles and create a more youthful appearance, can also cause hair loss, according to Kelly Johnson-Arbor, MD, a medical toxicology physician and interim executive director at National Capital Poison Center.

“When fillers are injected into the subcutaneous tissues, the small volume of fluid injected can cause pressure on blood vessels, blocking blood flow to nearby hair follicles,” she explains. “This is most commonly noted after filler injection into the forehead area. This type of hair loss frequently resolves over a period of several months.”

Hyaluronic acid and botulinum toxin (Botox) injections are two popular types that can lead to hair loss in rare instances. However, Johnson-Arbor notes that Botox is also sometimes used to treat hair loss, “as it relaxes the scalp muscles and leads to potentially improved blood flow to the scalp.”

It’s not a myth that stress can cause your hair to fall out. Obagi notes that emotional and physical stress can disrupt the normal hair growth cycle, resulting in hair loss or hair thinning.

“When a person experiences a significant life event, undergoes emotional distress, or endures physical trauma, their body may divert energy away from hair growth, leading to temporary hair loss or telogen effluvium,” he explains.

However, the dermatologist notes that this type of hair loss is often reversible once the stress is managed effectively.

“Hair loss can be an unintended side effect of certain medications, such as chemotherapy drugs, antidepressants, beta-blockers, or hormonal treatments,” says Obagi. “These medications can disrupt the hair growth cycle or induce telogen effluvium.”

Cleveland Clinic explains, “Telogen effluvium is a type of temporary hair loss caused by a stressor or change to your body.” It speeds up your hair’s natural growth-resting-shedding cycle so that more hair follicles enter that final phase at once.

Specifically, beta-blockers “change your body’s response to stress hormones, like adrenaline, to lower your heart rate and reduce blood pressure,” Brandi Cole, PharmD, pharmacist and nutritionist at Persona Nutrition, previously explained to Best Life. “These changes are thought to impact hair growth at the follicle and may stop new hairs from growing.”

Additionally, many people taking Ozempic and similar GLP-1 weight-loss medications have reported hair loss. Dermatologists say this is likely due to rapid weight loss sparking telogen effluvium.

If you suspect medication as the cause of hair loss, Obagi recommends consulting with a healthcare professional to explore alternative options or mitigate the effects.

RELATED: 17 Surprising Signs Your Hair Will Go Gray.

How you style your hair can also determine whether you get to keep it.

“Certain hairstyles that exert excessive tension on the hair follicles, such as tight ponytails, braids, or extensions, can lead to traction alopecia,” explains Obagi. This type of hair loss occurs when prolonged or excessive pulling on the hair follicles causes the hair strands to weaken and then break or fall out.

By opting for looser hairstyles and avoiding excessive heat, you can help prevent this form of hair loss.

If you’re using dry shampoo as directed and still washing your hair with soap and water regularly, you shouldn’t have a problem. “However, overusing it can cause issues like buildup on the scalp, clogged follicles, and even increased shedding if you’re prone to it,” trichologist Hannah Gaboardi recently told Harper’s Bazaar.

“The overuse of dry shampoo can affect the hair follicle and clog the pores. This can cause a delay in the natural hair cycle and slow it down. This blockage does not allow your hair follicles to receive the nutrients and oxygen flow it needs for healthy hair,” she added.

Chemical treatments, including chemical hair straighteners, have also been found to cause hair loss. In fact, a 2022 study found that besides their association with hair loss and scalp inflammation, these types of treatments were also linked to increased incidence of eczema, pain, burns, changes in hair color, and more.

In rare cases, hair loss can indicate a serious underlying condition, such as heavy metal poisoning or exposure to toxic heavy metals. Johnson-Arbor tells Best Life that thallium and arsenic poisoning are the two types most likely to cause hair loss.

“In the human body, these heavy metals interfere with normal cellular metabolism and function, disrupting hair growth and other organ functions,” she explains. “Hair loss associated with heavy metal poisoning is often diffuse in nature and is typically accompanied by other signs and symptoms, including confusion, numbness and tingling in the hands and feet, and gastrointestinal disturbances.”

RELATED: I’m a Dermatologist and I’d Never Do These 6 Things to My Hair.

Many people report greater hair loss in the fall and winter months—and if that happens, it’s likely nothing to worry about.

“In the summer, we tend to hold on to more hair to provide increased protection from the sun, and in the colder months, more hairs than normal fall out to make way for thicker hair growth for the winter,” Gökhan Vayni, a hair specialist at Vera Clinic, previously told Best Life.

“Excessive hair loss in winter is largely due to the dry air outside that dries moisture from your scalp,” Vayni added. “A dry scalp leads to dry hair, which in turn results in hair damage, breakage, and hair loss.”

If you notice unexplained hair loss, it’s important to discuss your symptoms with your doctor. They may want to screen you for certain autoimmune conditions, among other things.

“Autoimmune conditions, such as alopecia areata, can cause hair loss by mistakenly attacking the hair follicles,” says Obagi. “This results in the interruption of the hair growth cycle and subsequent hair loss. Treating the underlying autoimmune condition and seeking appropriate medical intervention can help manage hair loss in such cases.”

Finally, hormonal fluctuations can play a significant role in hair loss.

“Pregnancy, childbirth, menopause, and conditions like polycystic ovary syndrome (PCOS) can cause hormonal imbalances that impact the hair growth cycle,” Harth notes. “These changes can lead to temporary hair loss or even permanent hair thinning.”

Speaking with a healthcare provider specializing in hormonal health can help address the underlying causes and manage any associated hair changes.

The post 12 Sneaky Reasons You’re Losing Hair, According to Doctors appeared first on Best Life.

In fact, the Centers for Disease Control and Prevention (CDC) estimates that chronic kidney disease (CKD) affects more than 1 in 7 U.S. adults. That’s about 35.5 million people, or 14 percent of the population. Even more alarming is that up to 90 percent of these Americans are unaware that they have CKD, a condition in which the kidneys become damaged over time and cannot filter blood efficiently. This can cause fluid and toxins to build up in the body, and it can increase the risk of heart disease and stroke.

Another worrying fact is that doctors say some common “healthy” habits could be silently harming your kidneys. But the good news is that these things are easy enough to change to get your kidney health back on track.

RELATED: Doctors Warn These 5 “Healthy” Habits May Be Silently Harming Your Brain.

Of all the feedback we received, eating too much protein was the most commonly cited “healthy” habit that can harm your kidneys. This often comes into play when people consume excessive protein shakes as part of a fitness regimen.

“Eating double or triple the recommended protein doesn’t build more muscle, it just makes your kidneys work overtime,” states board-certified urologist David Shusterman, MD.

In fact, a 2020 study published in the Journal of the American Society of Nephrology (JASN) linked high-protein diets to an increased incidence of new-onset CKD since your kidneys are responsible for filtering protein from your blood. Over time, this added strain can lead to serious issues.

Nephrologist Tim Pflederer, MD, chief medical officer of Evergreen Nephrology, adds that protein consumed from animal meat is especially dangerous for those with chronic kidney disease.

Try this instead: Of course, it would be counterproductive to eliminate protein from your diet entirely. That’s why Pflederer recommends ditching animal sources and opting for plant-based proteins like legumes, soy, nuts, and whole grains like quinoa and lentils.

Research backs this up, too: A 2021 study published in the journal Nutrients concluded that vegetarian diets improve the body’s ability to handle complications of CKD.

More generally, Shusterman advises keeping track of your protein intake: “Think 0.8–1 gram of protein per kilogram of body weight daily unless your doctor says otherwise.”

It seems like there’s a supplement for everything these days, and indeed, the supplement market in the U.S. is growing by billions of dollars. However, since vitamins and supplements aren’t pre-approved by the Food & Drug Administration (FDA), there’s a lot of misinformation and misuse out there.

To that point, doctors caution that certain supplements, especially when taken at high doses, can damage your kidneys.

Turmeric, high-dose vitamin C, and high-dose calcium can all cause kidney stones, while vitamin D can be problematic for those with CKD.

“Vitamin D supplements can interact with aluminum-containing phosphate binders often used in chronic kidney disease patients to reduce the phosphate levels in the blood,” HaVy Ngo-Hamilton, PharmD, a BuzzRx clinical consultant, previously told Best Life. “Therefore, vitamin D can result in harmful levels of aluminum in people with chronic kidney disease.”

Though less common, potassium supplements are also dangerous, as are herbal supplements that you may not realize contain potassium. “People with chronic kidney disease, including those on dialysis, must watch their potassium intake to prevent potassium accumulation in the blood,” Ngo-Hamilton said.

Try this instead: Supplements are not inherently bad. If you’re considering taking any, first speak with your doctor, who can alert you to any potential side effects or medication interactions.

RELATED: 7 Drinks That Protect Your Liver, Gastroenterologist Says.

Detox teas claim they can rid your body of toxins and excess waste, while also promoting weight loss. However, there is little scientific evidence to support this, and Shusterman points out that these products can even harm your kidneys.

For one, these teas contain diuretics, which increase your urine output (hence the rapid “weight loss”). This can lead to dehydration and electrolyte imbalances, both of which can strain the kidneys.

Detox teas also typically contain unregulated herbal ingredients like licorice root, St. John’s wort, and Senna leaf, all of which are known to be harmful to the kidneys.

Try this instead: “The best detox is the one your body already has, your kidneys,” advises Shusterman. “Support them with whole foods, fiber, and hydration. Skip the fads, trust your biology.”

Yes, it’s possible to overhydrate, especially when you down an excessive amount of water in a short time.

As Calm explains, “Your kidneys are responsible for balancing the amount of water and electrolytes (like sodium) in your body, but they can only process about 0.8 to 1.0 liters of water per hour. If you drink water faster than your kidneys can filter it out, electrolytes in your bloodstream can become diluted.”

“This is a problem because sodium helps regulate the balance of fluids inside and outside of your cells—and if there’s too little, it can cause swelling,” their experts continue. “This can affect different parts of your body, including your brain, which can lead to some serious symptoms and, in very rare cases, life-threatening conditions.”

Try this instead: Shusterman says his general rule of thumb is to drink when you’re thirsty. He also points out that your urine should look pale yellow if you’re appropriately hydrated.

RELATED: Doctor Says These 10 Supplements Can Damage Your Digestive System.

Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve) are over-the-counter medications used to reduce pain, inflammation, and fever.

Since they’re non-addictive (like dangerous opioids) and so easily available, many people take them without a second thought. However, overusing NSAIDs is “a fast track to kidney stress,” says Shusterman.

“NSAIDs restrict blood flow through the renal arteries, which over time impairs the filtration process, and that can mean a drop in kidney function over prolonged use, even with low-dose regular use,” double board-certified pain expert Thomas Pontinen, MD, previously told Best Life.

“It may not be a big deal at 28 years old, but at 48, add some dehydration, high blood pressure, or other health complications, and you might be at risk of chronic kidney disease,” he added.

Pontinen said he’s even seen “people end up with acute kidney injury after taking just two Advil tablets daily for three weeks straight.”

Try this instead: “Save pain relievers for when you truly need them,” advises Shusterman. “For everyday soreness, your best medicine is stretching, sleep, and hydration. Ice and heat can work wonders without the kidney risk.”

“CKD can be detected in mild stages by a simple test of blood and urine. The blood test is called glomerular filtration rate (GFR), and the urine test is called the urine albumin to creatinine ratio (UACR),” says Pflederer.

“These two tests can identify people who have early kidney damage so that measures can be taken to prevent worsening, including the complication of kidney failure that might require a kidney transplant or dialysis,” he adds.

To maintain a kidney-healthy lifestyle, avoid tobacco products, maintain a healthy weight, exercise regularly, watch your sodium intake, and monitor your blood pressure levels.

The post Doctors Warn These 5 “Healthy” Habits May Be Silently Harming Your Kidneys appeared first on Best Life.

And based on new research, there may be one small change you can make in your diet that could have a staggering impact on your heart health. Research shows that eating this one thing for breakfast just a few days per week can significantly lower your heart attack risk.

RELATED: This Superfood Can Help Prevent Heart Disease, Weight Gain, and More—But You’re Probably Not Eating It.

Americans are consuming more yogurt than ever.

Dairy is a food group with a mixed reputation. Once hailed as a health hero that “does a body good,” experts have more recently advised limiting your intake—especially when it comes to full-fat dairy products. However, Americans reportedly now consume 24 percent more dairy than they did in 1975, despite drinking far less milk.

Part of the reason for the uptick is a new appreciation for yogurt. According to The New York Times, the average American eats nearly 14 pounds of yogurt a year. And data from the U.S. Department of Agriculture (USDA) shows that consumption of yogurt grew fivefold from 1981 to 2021.

The jump is surely due to yogurt’s unofficial classification as a “superfood.” It’s been shown to regulate the gut microbiome through its beneficial bacteria, strengthen the immune system via its probiotics, and improve bone health thanks to its vitamin D and calcium content. It also has a lesser-known benefit for your heart.

Yogurt can lower your blood pressure.

According to a study published in the International Dairy Journal, regularly incorporating yogurt into your diet is an effective way to lower the risk of cardiovascular disease in those who suffer from hypertension (high blood pressure).

Using a questionnaire that probed the eating habits and health data of 915 individuals, the researchers determined that habitually eating “even small amounts of yogurt” can make a difference in your risk of CVD and heart attack.

The researchers observed that the beneficial results for heart health came courtesy of lower blood pressure, the number-one risk factor for cardiovascular disease and the number-one cause of heart attacks.

Though the researchers reported that even small portions can make a difference, they concluded that, “For those who consumed yogurt regularly, the results were even stronger, with blood pressure readings nearly seven points lower than those who did not consume yogurt.”

Study author Alexandra Wade, PhD, a researcher at the University of South Australia, explained in a press release that this is because dairy foods “contain a range of micronutrients, including calcium, magnesium and potassium, all of which are involved in the regulation of blood pressure.”

She added that yogurt may be especially helpful in lowering blood pressure because the fermentation process involved in making it yields certain bacteria that “promote the release of proteins which lower blood pressure.”

RELATED: Taking Too Much of This Supplement Can Hurt Your Heart, Doctors Warn.

Eating at least two servings of yogurt per week is the sweet spot.

So just how much yogurt is enough to make a difference for your heart health?

According to a study published in the American Journal of Hypertension, eating a minimum of two servings per week was associated with lower cardiovascular risk in both men and women.

“Participants consuming more than two servings a week of yogurt had an approximately 20 percent lower risk of major coronary heart disease or stroke during the follow-up period,” the study concluded. Women who ate that amount of yogurt saw even greater results: In that group, more than two servings per week was associated with a 30 percent reduction in risk of heart attack.

Given the scale and longevity of the research, their work was one of the more comprehensive studies on the subject. “Here, we had a very large cohort of hypertensive men [18,000] and women [55,000], who were followed for up to 30 years. Our results provide important new evidence that yogurt may benefit heart health alone or as a consistent part of a diet rich in fiber-rich fruits, vegetables, and whole grains,” the researchers wrote.

RELATED: Taking 1 Common Medicine Could Prevent 100,000 Heart Attacks A Year, Research Finds.

But you may want to opt for reduced or nonfat yogurt.

In addition to blood pressure, it’s important to consider cholesterol when speaking about heart health, as it can increase the risk of heart disease when it builds up in the arteries.

And because full-fat dairy products are high in cholesterol-causing saturated fats, you may want to stick with reduced or nonfat yogurt, at least some of the time, according to JoAnn Manson, MD, professor of medicine at Harvard Medical School and chief of preventive medicine at Brigham and Women’s Hospital.

After speaking with Manson, Harvard Health Publishing explained that most people should consume no more than 18 grams of saturated fat per day, while those with heart disease should limit it to 9 to 10 grams.

“Because one serving of full-fat dairy has about 5 grams of saturated fat, most people could certainly consider using whole milk or 2 percent milk on their morning cereal, if they choose, or snacking on full-fat yogurt—if the rest of their diet has little saturated fat,” they wrote.

However, it’s worth noting that, in addition to having fewer calories and less saturated fat, low-fat dairy products typically have more protein and calcium.

The post The No. 1 Breakfast Food to Lower Your Heart Attack Risk, Doctors Say appeared first on Best Life.

Best Life previously reported that matcha can reduce inflammation, boost brain function, aid with weight loss, and even prevent some cancers. But now, hojicha is becoming all the rage—and for good reason, too. Keep reading to learn how this Japanese green tea is giving matcha a run for its money.

RELATED: If You Drink Green Tea for 2 Weeks, You’ll Notice These 5 Changes, Gastroenterologist Says.

What is hojicha?

Hojicha is the lesser-known cousin of matcha.

In Japanese culture, hojicha is a favorite among children and the elderly because of its “soothing qualities and low acidity,” as well as its “low caffeine content,” explains Japanese Greentea Co. While traditionally served in beverage form, it’s also used in baked desserts, ice cream, and savory dishes.

“Hojicha is made from Bancha tea leaves, and sometimes it may be sourced from Kukicha twigs or Sencha leaves. It is grown in Japan and is roasted at very high temperatures. This technique is why Hojicha has a reddish-brown color as well as a nice, umami flavor and aroma,” says the company.

What are the health benefits of hojicha?

Hojicha is notably more “gentle on the gut,” Rhian Stephenson, nutritional therapist and founder of supplement company Artah, told British Vogue. It’s lower in antioxidants compared to matcha, but still offers a host of health benefits.

“Hojicha still contains L-theanine, which can help to ease the nervous system and reduce anxiety, plus it’s lower in caffeine, which makes it a more calming way to support energy,” said Stephenson.

The Japanese green tea also has catechins and polyphenols, which have been “observed to lower LDL cholesterol levels—often referred to as ‘bad’ cholesterol—and improve the function of blood vessels,” further explained nutritional therapist Farzanah Nasser.

Research also shows that catechins can reduce liver fat, increase metabolism, lower the risk of dementia, and even help ward off certain cancers.

Additionally, some experts consider hojicha to be a healthier alternative to coffee. “If anything, hojicha is known to have fewer side effects than its counterparts with higher caffeine, such as coffee,” Stephenson pointed out.

The Japanese Greentea Co. refers to hojicha as “a natural cleansing and detoxifying agent” due to its ability to “flush out unwanted and even harmful free radicals from the body.”

RELATED: 9 Best Weight-Loss Teas, According to Nutritionists.

How hojicha measures up to matcha:

Although they are both Japanese green teas, hojicha and matcha are very different.

“Matcha is a Japanese green tea, like sencha, that’s been stone-ground,” explained Tristan Niskanen, a barista at the Brooklyn-based tea shop Nippon Cha, in an interview with VinePair. “Hojicha is a Japanese green tea that’s been charcoal roasted.”

Pure matcha can only be found in powdered form, whereas hojicha can be both a powder and a loose-leaf tea. Moreover, matcha is usually added to other beverages, like lemonade, or made with just water (or very little milk), while hojicha can be turned into a latte like you would espresso.

Their flavor profiles also vary.  According to Niskanen, “Hojicha has a more umami, smoky flavor. It’s a little sweeter than matcha.”

Matchado is a Japanese café located in London, established by Hiromi Matsunobu. In a Financial Times interview, Matsunobo expanded on the teas’ differences.

“Matcha and hojicha come from the same tea plant, but they offer completely different flavour experiences,” he explained. “While matcha is vibrant and grassy, hojicha has a naturally sweet, nutty flavour with a gentle smokiness and subtle caramel notes. It’s a comforting, nostalgic flavour for many in Japan.”

Hojicha also contains less caffeine than matcha, making it a more appealing afternoon treat. The Financial Times reports that hojicha has already made its Starbucks menu debut at some Japanese locations.

“We are definitely seeing more interest in hojicha, and we predict it will be a trend in the coming months,” said Alice Evans, director of tea at Canton Tea.

The post Experts Say This Little-Known Green Tea Is a Health Superstar (And It’s Not Matcha) appeared first on Best Life.

Naturally, all of these vary in calories, protein, carbohydrates, calcium, and saturated fats. Those with high cholesterol might opt for skim milk, while lactose-intolerant individuals may gravitate towards almond milk, which is easier on the digestive system.

But is one type of milk superior to the other? And, does drinking plant-based milk have a lesser impact on having strong bones than cow’s milk—or rather, not drinking milk at all?

According to Christopher Gardner, PhD, a nutrition scientist and medicine professor at Stanford University, your workout routine says more about your bone health than your milk preference does.

RELATED: The No. 1 Food to Protect Bone Health in Older Women—And It’s not Dairy.

“It’s better to be physically active than drink milk as a way to strengthen your bones,” he said in a Stanford Medicine blog.

This is evident in cultures that “do more weight-bearing activities than Americans,” he noted. “There are countries like Japan and India where the population is predominantly lactose-intolerant, where milk intake is low, and hip fracture rates are also low.”

So, why are we taught at an early age that drinking milk leads to strong bones?

Milk is indeed an excellent source of calcium, an essential mineral that contributes to bone density as well as heart and muscle function.

Mayo Clinic recommends that adults ages 19 to 50 aim for 1,000 mg per day; men between the ages of 51 and 70 should also aim for 1,000 mg, while women in this age range have a suggested goal of 1,200 mg.  To put that into perspective, one glass of regular milk contains 300 mg of calcium. However, you can also get calcium through other dairy products like cheese, yogurt, cottage cheese, and even figs, green veggies, garbanzo beans, and instant oatmeal.

“If you like milk, drink it. If you don’t like milk, or if you can’t tolerate it, use some other source,” Jeri Nieves, PhD, a nutritional epidemiologist at the Hospital for Special Surgery in New York City, told The New York Times. 

But that said, many experts believe drinking milk isn’t directly correlated to having strong bones. In fact, this myth was likely planted by the dairy industry. The NYT reported that “an analysis of 79 milk papers published between 1999 and 2003 found that over a third received funding from the dairy industry.”

This is what Walter Willett, MD, an epidemiology and nutrition professor at the Harvard T.H. Chan School of Public Health, had to say on the matter: “The idea that we need a lot of calcium is based primarily on very short-term studies looking at calcium balance over a few weeks.”

A 2020 study found an interesting correlation between hip fractures and milk consumption: Countries reporting low incidences of hip injuries also have populations that rarely drink milk. Moreover, a meta-analysis found that increasing milk consumption doesn’t reduce fracture risk.

Researcher and dietitian Gail Cresci, PhD, RD, told Cleveland Clinic that adding more vitamin D to your diet, in combination with calcium, could better boost bone health than just calcium alone.

“Calcium is linked with bone health, but vitamin D promotes calcium absorption and maintains adequate blood levels of calcium and phosphate to allow for normal bone mineralization,” explained Cresci.

RELATED: Experts Warn Against Plant-Based Milks for Kids & Teens: “Not Nutritional.”

And like Gardner previously mentioned, adding more weight-bearing exercises to your workout routine could have a greater impact on your overall bone health, too.

As the Orthopedic & Sports Medicine Institute (OSMIFW) explains, “During weight-bearing activity, the muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, bones become stronger and more dense and the risk of osteopenia, osteoporosis, and fractures decreases.”

Some OSMIFW-approved exercises include:

• Running
• Walking
• Weight-lifting
• Aerobics
• Climbing stairs
• Strength training

The post Doctors Say You Can Have Strong Bones Without Drinking Milk appeared first on Best Life.

RELATED: Longevity Expert Says These 5 Biohacking Secrets Can Help You Feel Young Forever.

An Italian woman is still a track star in her 90s.

Most people in their 90s are rightfully thrilled if they can still manage to walk themselves to the grocery store or even make it up the stairs without assistance. But Mazenga, a 92-year-old former chemistry teacher from Padua, Italy, is still a bona fide track star.

In 2024, she earned herself a place in history by setting the fastest pace ever for the outdoor 200-meter dash for female competitors 90 and older, finishing the sprint in 51.47 seconds, The Washington Post reports.

Mazzenga admits that she has very few competitors to race against. But regardless, her notable feat caught the attention of scientists, who sought to gain a better understanding of how the geriatric woman was able to function at the same athletic level as someone much younger.

Scientists ran tests and found that Mazenga is a unique case.

A team of Italian researchers contacted Mazzenga to participate in a case study of how physical abilities change as we age. According to the New York Post, Mazzenga completed performance tests on a bicycle and during knee exercises. The researchers also biopsied a small part of her thigh muscle for testing.

Examination of Mazzenga’s tissue revealed that her cardiovascular health was atypical, as her body pumped oxygen with the efficiency of a woman 40 years younger. Additionally, the biopsy revealed that her cells had higher-than-average mitochondrial strength, and her muscles contained “remarkably large” slow-twitch fibers, which are responsible for endurance strength.

Together with the observation on her circulation, the researchers said her muscle function was much closer to someone who was in their 20s—or one-fifth her age.

“Either through genetics or her lifestyle—or a mixture of both—she is able to keep that communication between the brain, between the nerves and the muscle at a much healthier level than what we typically see in a 90-year-old,” Chris Sundberg, PhD, a co-lead author of the study and researcher at Marquette University, told The Washington Post.

“This unique combination likely contributed to her exceptional 200m sprint performance, allowing her to maintain both endurance and speed at an advanced age,” first study author Marta Colosio, PhD, a postdoctoral fellow in exercise physiology at Marquette University, told the New York Post.

RELATED: Doctor Says 102-Year-Old Woman Is “Off the Charts”—Here Are Her Longevity Secrets.

Mazzenga’s routine is relatively straightforward.

Mazzenga is no stranger to lacing up and hitting the track. She was a decorated sprinter in her late teens and early 20s before starting a family and stepping away from the sport. But a few decades later, at the age of 53, she joined her former teammates and got back to training and competing, this time keeping up the habit for good.

“I never spend a whole day indoors,” Mazzenga told The Washington Post. “Sports have given me so much. I’d say it’s been a lifesaver. I don’t like getting by—just waiting for dusk to fall. I need action.”

Still, it’s not just time on the track that plays a part in her regimen. Mazzenga shared with The Washington Post that her diet is made up of “very simple things” like proteins such as fish, beef, and fried eggs, along with “a little pasta [and] a little rice.”

RELATED: Walking for Just 15 Minutes a Day Slashes Your Risk of Death—If You Go at This Pace.

Starting a fitness regimen can greatly help with aging.

Scientists aren’t surprised that Mazzenga’s devotion to fitness is paying dividends.

“Lifelong exercise training can enable extraordinary performance and maintain high functional levels even into the ninth decade of life,” said Colosio.

However, those who only begin getting in shape in middle age or their early senior years can still see significant benefits if they stay consistent with their efforts.

“A lot of the detrimental effects that you see with aging can be substantially reduced if we just keep those physical activity levels very high,” Bas Van Hooren, PhD, an assistant professor in nutrition and movement sciences at Maastricht University in the Netherlands, told The Washington Post.

He noted that he’s previously studied elite runners in their 70s, all of whom picked up the habit later in life, proving that there’s plenty of evidence that “it’s never too late to get started.”

“A lot of the detrimental effects that you see with aging can be substantially reduced if we just keep those physical activity levels very high,” Van Hooren concluded.

The post Doctors Discover How a 92-Year-Old Sprinting Champion Functions Like a 20-Year-Old appeared first on Best Life.

So, when gastroenterologist Joseph Salhab, DO, recently shared a simple two-ingredient snack that he refers to as a “gut health powerhouse,” we were all ears.

RELATED: Gastroenterologists Say This Is the #1 Food for Your Gut Health.

Chia seeds are great for gut health.

One of the biggest gut-health trends right now is chia seed water. All it requires is a tablespoon of chia seeds soaked in 12 ounces of water for about 10 to 15 minutes.

“When chia seeds are soaked, they form a gel-like consistency, absorbing up to 27 times their weight, helping mop up toxins that are causing inflammation and keep you feeling fuller longer, which can curb sugar cravings,” Daryl Gioffre, DC, a chiropractor, nutrition expert, and the founder of Alkamind, previously explained to Best Life.

Chia seeds are full of fiber, which is why Salhab has previously recommended them as a constipation remedy. They’re also high in omega-3 fatty acids, which support heart and brain health. Plus, they’re very high in magnesium, which is a natural sleep aid, can relieve anxiety, helps build strong bones, regulates blood sugar levels, and can also ward off constipation.

RELATED: 8 Gut-Friendly Foods That Help Fight Belly Fat, Dietitians Say.

But Salhab says adding yogurt is even better.

Chia seeds mixed with probiotic yogurt are a “gut health powerhouse,” says the gastroenterologist.

“People always ask me if they should take chia seeds mixed with water or mix them with yogurt,” he shares in a recent TikTok video. “Here’s the difference: When you put chia seeds in plain water, you’re mostly just getting fiber and hydration, which is good. But pairing chia seeds with yogurt makes it a gut health powerhouse.”

“The fiber in chia seeds acts like food for the gut bacteria, and when you’re adding yogurt, you’re bringing in probiotics, which is the good bacteria themselves,” Salhab adds. In the caption of his video, he says that the live cultures in yogurt help to break down the fiber.

He goes on to explain that the result is the formation of butyrate, “a short-chain fatty acid your colon cells thrive on.”

“Higher levels of butyrate in the colon are protective: They reduce inflammation, strengthen the gut lining, and support colon health long term,” he writes.

He also notes that yogurt is high in protein and healthy fats.

RELATED: Gastroenterologist Says This Is the #1 Drink to Protect Your Gut Health.

Yogurt has many other health benefits.

As Salhab notes, the benefits of eating yogurt are far-reaching.

A 2021 study published in the International Dairy Journal found that yogurt can help lower blood pressure, while a 2018 study published in the American Journal of Hypertension concluded that eating two servings a week of yogurt lowered the risk of cardiovascular disease among those with hypertension by 20 percent.

Several recent studies also suggest that yogurt can protect against colon cancer by regulating the gut microbiome, as Best Life reported. Again, the research recommended a minimum of two servings of yogurt a week to get these benefits. Separate research suggests that yogurt’s high calcium content could lower colon cancer risk.

The post Gastroenterologist Says This 2-Ingredient Snack Is a “Gut Health Powerhouse” appeared first on Best Life.

“Vaccination against communicable respiratory diseases and other serious diseases is critical for people with heart disease, but barriers exist to ensuring people are educated on which vaccines to get, how often to get them and why they are important,” said Paul Heidenreich, MD, FACC, chair of the ACC’s Concise Clinical Guidance (CCG) writing committee, in a press release.

He’s referring to the fact that people with heart disease are at a higher risk for infection, hospitalization, and even death when exposed to respiratory viruses. However, research shows that only 30 percent of primary care doctors discuss vaccination status with their patients—which is precisely why the ACC team put together these vaccine recommendations for those with heart disease.

RELATED: This Is the No. 1 Heart Attack Symptom People Ignore, Doctors Say.

Why heart disease makes respiratory viruses riskier:

Heart disease is responsible for 1 in 5 deaths in the U.S., according to the Centers for Disease Control and Prevention (CDC).

The most common form of heart disease is coronary artery disease (CAD), which is caused by plaque buildup in the artery walls that decreases blood flow to the heart and can lead to a heart attack. Other types of heart disease are heart valve disease, heart failure, cardiomyopathy, pericardium, and arrhythmia.

When your body gets an infection, such as from a respiratory virus, your immune system kicks in, which generally triggers an inflammatory reaction, neurologist Kamakshi Lakshminarayan, MD, an associate professor of epidemiology at the University of Minnesota’s medical school, told the American Heart Association (AHA).

She was speaking about a study she led that was published in the Journal of the American Heart Association, which explored how acute infections affect cardiovascular disease (CVD) triggers.

“The infection appears to be the trigger for changing the finely tuned balance in the blood and making us more prone to thrombosis, or clot formation,” she explained. “It’s a trigger for the blood vessels to get blocked up and puts us at higher risk of serious events like heart attack and stroke.”

For someone with heart disease, it’s safe to assume that risk is even greater.

RELATED: Taking 1 Common Medicine Could Prevent 100,000 Heart Attacks A Year, Research Finds.

5 vaccines you should get if you have heart disease:

Because of the increased cardiovascular risk that comes with such infections, the ACC recommends that people with heart disease get the following five vaccinations.

1. Influenza

“An annual flu vaccine is recommended for all adults to reduce cardiovascular morbidity, cardiovascular mortality, and all-cause death,” states the press release. If you’re over 50, the ACC advises against getting the nasal version of the flu vaccine.

To put this recommendation in perspective, a 2018 study found that the risk of having a heart attack was six times greater within a week of a confirmed flu infection.

Moreover, a 2020 study concluded that nearly 12 percent of adults who got the flu had an acute cardiovascular event. Of those, acute heart failure made up 6.2 percent of events, and acute ischemic heart disease 5.7 percent.

2. Pneumococcal

The pneumococcal vaccine is a one-time shot that protects against the bacteria that cause pneumonia, meningitis, and bloodstream infections. The ACC recommends it for adults 19 or older with heart disease.

According to the AHA, the risk of heart attack or stroke is significantly increased during the year after a pneumonia infection, especially in elderly people. But what’s more alarming is that “the risk of a cardiac event following pneumonia remains about 2× greater than in noninfected individuals for up to 10 years,” they state.

3. COVID-19

“For the 2024–25 season, all adults with heart disease were recommended to receive the seasonal COVID-19 vaccine. Future vaccination frequency may change, but it is likely vaccination will remain beneficial for those with heart disease,” states the press release.

“Benefits include reduced risk of infection, severe infection, death, heart attack, COVID-19 induced pericarditis/myocarditis, COVID-19 induced stroke and atrial fibrillation, and long COVID symptoms,” it continues.

To this point, a Feb. 2025 study found that COVID infections were linked to the “rapid” growth of plaque in the coronary arteries.

“Inflammation following COVID-19 can lead to ongoing plaque growth, particularly in high-risk, noncalcified plaques,” study author Junbo Ge, MD, professor and director of the Cardiology Department at Zhongshan Hospital, Fudan University in Shanghai, China, said in a press release. “Patients with SARS-CoV-2 infection are at increased risk for myocardial infarction, acute coronary syndrome, and stroke for up to a year.”

4. RSV

The ACC recommends a single dose of the RSV vaccine for all adults 75 and older, as well as adults aged 50 to 74 with heart disease.

The AHA also advocates for the vaccine because, as they explain, “More severe cases of RSV can cause bronchiolitis and pneumonia. It can also worsen chronic health issues such as asthma, chronic obstructive pulmonary disease (COPD), and heart failure.”

5. Shingles

People with heart disease are at a higher risk of developing shingles. Additionally, becoming infected with shingles increases one’s risk for experiencing a future cardiovascular event, such as a heart attack or stroke, by 30 percent, according to an AHA study.

However, “People who are given a vaccine for shingles have a 23 percent lower risk of cardiovascular events, including stroke, heart failure, and coronary heart disease, according to a study of more than a million people published in the European Heart Journal,” states the European Society of Cardiology.

Therefore, the ACC recommends that adults 50 or older receive two doses of the shingles vaccine.

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Though diabetes can be caused by genetics or certain medications, it can also be brought on by lack of physical activity or obesity—which makes the foods you eat extremely important.

“Foods that raise the risk of diabetes the most tend to be sugary, ultra-processed, low in fiber, and high in refined carbohydrates or unhealthy fats,” Shikha Broker, MD, a physician at Mochi Health, tells Best Life. “In short, they are foods that have a high glycemic index (GI), which is a measure of how quickly a food will cause your blood sugar to rise.”

“When blood sugar remains elevated for a long period of time, it can cause your body to become less responsive to insulin, which in turn may lead to insulin resistance, aka type 2 diabetes,” she adds.

Ahead, hear from Broker and other experts about the worst offenders when it comes to foods that raise your diabetes risk—some of which may surprise you.

RELATED: This Is the No. 1 Diabetes Symptom People Ignore, Doctors Say.

“Not all forms of potatoes are created equal when it comes to diabetes,” says Avery Zenker, RD, a registered dietitian at MyHealthTeam.

A study published this month in the journal BMJ found that consuming three or more servings per week of French fries was associated with a 20 percent higher risk of type 2 diabetes. The same was not true for baked, boiled, or mashed potatoes.

“French fries tend to be high in fat, carbohydrates, and sodium, while being low in fiber, protein, and micronutrients,” Zenker notes. “This is a perfect storm for metabolic health issues, like type 2 diabetes and factors that contribute to its risk, like obesity, inflammation, and disrupted gut health.”

“Additives like dextrose, deep-frying in repeatedly heated and cooled industrial oils, and the formation of compounds like acrylamide all contribute to oxidative stress and insulin resistance over time,” she adds.

Potatoes in their natural form, however, are a good source of vitamin C, potassium, and vitamin B6, Julia Zumpano, a registered dietitian at Cleveland Clinic, told The Washington Post. And if you leave the skin on, they have a decent amount of fiber.

White rice is the base of so many types of cuisine, but to lower your diabetes risk, you’ll want to consider swapping it for brown rice.

Along with other refined carbohydrates like white bread, pastries, and bagels, Zenker refers to white rice as a “naked carb.”

“Naked carbs are carbohydrate sources that lack other nutritional qualities that help slow the glucose response, like fiber and protein,” she explains. “They’re absorbed quickly and broken down into sugar, leading to high blood sugar spikes and more abrupt drops.”

“This is particularly harmful when paired with a sedentary lifestyle, since exercise can significantly improve the glucose response after eating carbohydrates,” she continues. “Frequent consumption of refined carbohydrates contributes to insulin resistance over time.”

RELATED: Eating These 7 Foods Can Lower Your Blood Sugar, Doctors Say.

You probably know that soda and fruit juices are packed with sugar. But a sugar-loaded beverage that tends to sneak by undetected is one of the many fun coffee concoctions available today.

For example, Eat This, Not That! recently unveiled the sugar content of many popular coffee beverages. A Starbucks Iced Peppermint White Chocolate Mocha contains 66 grams of sugar in a medium size. Even more startling, a medium-sized Dunkin’ Frozen Coffee with Mocha Swirl has 129 grams of sugar!

To put this in perspective, the American Heart Association (AHA) recommends that men consume no more than 36 grams of sugar per day and women no more than 25 grams.

In general, sugar-sweetened beverages (SSBs) are the category from which Americans consume the most sugar, and they’re the most closely tied to diabetes risk.

“A large meta-analysis of prospective cohort studies found that each additional 250 mL (about 8 oz) daily serving of SSBs increased diabetes risk by 21 percent,” Broker points out. “This link remained significant even after adjusting for body mass index, meaning the effect isn’t explained by weight gain alone.”

“A 2025 review in Nature Medicine also reaffirmed that habitual SSB consumption contributes directly to obesity and metabolic diseases, including type 2 diabetes,” she adds.

For decades, granola bars have been marketed as a healthy, on-the-go snack or breakfast food. But in most cases, they have a high GI and are made with added sugars and refined grains, says Broker.

“Without enough fiber or protein to balance the carbs and sugar, they can still lead to the same blood sugar swings as more obvious food snacks,” she notes.

Instead, she suggests making your own granola bars at home or looking for those without additives that are made with whole grains, nuts, and seeds.

Like granola bars, most commercially produced cereals on grocery store shelves are far from the healthy foods they claim to be.

“Even cereals that look healthy and are only marketed as such more often than not contain lots of added sugar and very little fiber,” Broker explains. “A bowl of cereal in the morning can cause a sharp rise in blood sugar, followed by a sharp drop, which can lead to more hunger and snacking shortly after.”

RELATED: Eating This Sweet Treat Daily Can Lower Your Diabetes Risk by 27%, New Research Shows.

Hot dogs, cold cuts, bacon, sausages, and ham are all considered processed meats—and they’re all associated with a significantly increased risk of developing diabetes and obesity.

“Processed meats contain high amounts of saturated fat, sodium, preservatives (such as nitrates/nitrites), and heme iron,” explains Zenker. “These factors can contribute to diabetes risk by increasing inflammation, worsening insulin resistance, impairing pancreatic beta cell function (the cells that produce insulin), and contributing to weight gain.”

To this point, Broker points to a 2017 study published in the European Journal of Epidemiology that found that consuming 50 grams per day of processed meat was linked to a 37 percent increased risk of type 2 diabetes.

“The authors concluded that the relationship appears dose-dependent, meaning the more you eat, the greater the risk,” Zenker notes.

For context, one hot dog is between 45 and 60 grams, while 50 grams of bacon is just two or three slices.

There’s nothing quite like sinking your teeth into a juicy steak, but no matter how delicious, red meat should be majorly limited (if not avoided altogether) in a healthy diet.

Like processed meats, red meat in the form of beef, pork, or lamb tends to be high in saturated fat and heme iron.

“One reason saturated fat is a concern is that it contributes to excess fat in the liver, which is a common condition that increases diabetes risk,” Zenker explains. “Excess saturated fat intake is also linked to increased insulin resistance, inflammation, and fat gain, particularly visceral fat.”

A 2023 study published in The American Journal of Clinical Nutrition found that eating just two servings of red meat per week increases diabetes risk. Moreover, the researchers concluded that those who ate the most red meat had a 62 percent higher risk of developing type 2 diabetes compared to those who ate the least.

French fries are not an exception: All deep-fried foods, including fried chicken, donuts, and chips, pose a diabetes risk.

“Data suggests that eating fried foods as little as once per week increased the risk of developing type 2 diabetes,” Zenker tells us. “Consuming fried foods 4-6 times weekly was linked to a 39 percent increased risk, and 7 times or more weekly was linked to a 55 percent increased risk of diabetes.”

Why is this the case? She explains, “Deep-fried foods increase diabetes risk because the frying process can create harmful compounds like advanced glycation end products (AGEs) and trans fats, which promote inflammation and impair insulin sensitivity. They’re also calorie-dense and often replace more nutrient-rich foods, leading to weight gain and metabolic issues that accelerate insulin resistance.”

“Deep-fried foods also typically lack fiber, which helps reduce blood sugar impact and improves gut microbiome health in ways that help reduce inflammation and support glucose control,” she adds.

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While you can’t determine your genetics or turn back the clock on aging, you can alter your diet to give yourself the best shot at healthy cognitive function in old age. Now, doctors are saying that one particular superfood can lower your dementia and Alzheimer’s risk when eaten regularly.

RELATED: Researchers Say This Is the #1 Superfood You’re Not Eating.

Strawberries could lower your dementia and Alzheimer’s risk.

Rich in antioxidants called flavonoids, strawberries have been the subject of several recent research papers about dietary effects on healthy brain aging. Study after study has come to the same conclusion: These tasty little fruits are a powerhouse for fighting cognitive decline.

In one controlled trial recently conducted at the University of Cincinnati, scientists sought to determine whether strawberry consumption might improve cognitive performance and metabolic health in overweight middle-aged men and women. All of the subjects were previously diagnosed with insulin resistance and showed signs of subjective cognitive decline.

After a 12-week intervention in which subjects were instructed to eat whole-fruit strawberry powder and abstain from eating other types of berries, the team found that people who ate strawberries frequently had “reduced memory interference,” including better long-term memory and improved executive ability.

“Reduced memory interference refers to less confusion of semantically related terms on a word-list learning test,” Robert Krikorian, PhD, professor emeritus in the UC College of Medicine’s Department of Psychiatry and Behavioral Neuroscience, told UC News. “This phenomenon generally is thought to reflect better executive control in terms of resisting intrusion of non-target words during the memory testing.”

He added that these benefits might be the result of lowered inflammation levels in the strawberry group.

RELATED: Doctors Say This is the #1 Diet to Prevent Alzheimer’s and Dementia.

Another study used data from the Nurses’ Health Study, which measured cognitive function and other health markers in 16,010 participants between 1995 and 2001. It found that a greater total intake of anthocyanidins and flavonoids, antioxidants found in strawberries and blueberries, was associated with slower rates of cognitive decline.

In fact, the researchers noted that having a low intake was associated with a fourfold risk of developing Alzheimer’s disease compared with having a higher intake.

Eating more berries isn’t the only way to increase your intake of these flavonoids. A 2020 study conducted at Tufts University found that eating apples, tea, pears, onions, and dark chocolate—all rich in antioxidants—could also have a positive effect.

Though not all aspects of your dementia risk are possible to change, eating well, exercising, staying mentally and socially active, getting adequate sleep, and addressing underlying health conditions can all help improve cognitive health. Speak with your doctor to learn more about healthy brain aging, including how your diet can have an impact.

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What does that actually mean? You’d be forgiven for having no clue. Though “natural flavor” is the fourth most common ingredient listed on ingredient labels, according to the Environmental Working Group‘s Food Scores database of over 80,000 foods, seltzer companies tend to keep the specifics of their production processes under lock and key.

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What are “natural” flavors?

In short, “natural ingredients” in flavored seltzers usually refer to natural flavors, a term regulated by the U.S. Food & Drug Administration (FDA).

According to the FDA, a natural flavor must originate from a plant or animal source—such as fruit, herbs, spices, bark, roots, or other natural materials. However, the term can be misleading, as it doesn’t necessarily mean that the flavor comes directly from the fruit pictured on the can.

For example, a “natural raspberry flavor” in a seltzer might not come from actual raspberries but instead from flavor compounds derived from other natural sources that mimic the taste of raspberry. These compounds are typically extracted using solvents or fermentation processes in a lab setting. While the final product is chemically identical to the flavor found in nature, it may have never been in contact with the real fruit.

According to research by The Wall Street Journal, flavor “essence” found in seltzer could undergo the same process as essence found in shampoo or other scented products. Tasting Table notes that this is done by “taking the skin of a fruit, for example, and heating it to produce vapors that are then infused into the beverage.”

In addition to flavor compounds, these natural flavor formulations can also contain solvents, preservatives, or emulsifiers—all derived from natural sources—to help stabilize and preserve the flavor. However, companies aren’t required to disclose the specific ingredients used in their natural flavor blends, as they’re considered proprietary.

“Natural and artificial flavors play an interesting role in food. They’re essentially providing the taste and often they’re added to make the food more appealing, or to potentially replace something that’s lost through processing, storage or in some cases even from pasteurizing,” David Andrews, PhdD, senior scientist at the Environmental Working Group, recently told CNN Health.

“The differentiation [between natural and artificial flavors] is really down to the origin of those molecules, whether synthetically processed in a lab or purified in a lab but from a natural source,” Andrews added.

In natural flavors, “The mixture will often have some solvent and preservatives—and that makes up 80 to 90 percent of the volume [of the flavoring]. In the end product, it’s a small amount, but it still has artificial ingredients,” Andrews told the outlet.

RELATED: Doctor Says to “Avoid These Energy Drinks Like the Plague.”

Nutrition content creator Kyle Fitzgerald, best known for his brand Clean Kitchen Nutrition,  recently shared that these products can contain up to 100 added chemicals that do not need to be disclosed on the ingredients list, since they’re considered proprietary property. He recommends skipping any seltzer products that contain “natural flavors” in favor of those featuring citrus or fruit, such as Spindrift or Sanzo.

So, while “natural ingredients” sounds wholesome, the term is more about regulatory classification than farm-to-bottle purity. These flavors are safe and widely used, but if you’re seeking a truly fruit-derived beverage, look for drinks labeled with actual juice content or whole fruit infusions.

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When your hormones are in balance, everything tends to work more smoothly—you feel more energized, focused, and emotionally stable. But when they’re out of sync, it can lead to a wide range of symptoms, from fatigue and anxiety to irregular periods and skin issues.

If you suspect your hormones are out of balance, it’s a good idea to check in with your doctor or endocrinologist to assess your symptoms and find potential solutions. However, Phil Cowley, PharmD, a pharmacist and health education influencer, says that many of the most common hormone-related conditions could be dealt with at home with the help of a supplement.

RELATED: Doctor Says This Is the #1 Supplement to Take If You Have Arthritis.

What is inositol?

Cowley recommends inositol, a sugar-alcohol compound sometimes known as vitamin B8, as the number one supplement to regulate your hormones.

He notes that many Americans are deficient in this naturally occurring compound. While we should get five grams of inositol in our diets, today’s standard Western diet only provides a single daily gram, on average, he notes.

“Importantly, tissues highest in inositol, such as kidneys, brain, and blood cells, are typically no longer consumed by humans. Furthermore, other foods that are high in inositol-forming substances, such as liver, grains, seeds, and beans, are not readily consumed. Thus, from a dietary perspective, our intake of inositol is much lower compared with what humans would have consumed during Palaeolithic times,” one study agrees.

Some people also require more inositol than others. “Increasing age, antibiotic use, sugar and refined carbohydrate intake, sodium deficiency, insulin resistance, and type 1 and type 2 diabetes all increase the need for myo-inositol,” the researchers write.

RELATED: The No. 1 Supplement Causing Dangerous Liver Damage, Doctors Warn.

How can inositol supplements regulate your hormones?

Cowley recently took to TikTok to explain just how foundational inositol is to hormonal health. He says that if you get one gram instead of five each day, “That means you have 20 percent of the secondary messenger for all of your hormones, which [could] lead to polycystic ovarian syndrome (PCOS), hormonal dysregulation, infertility, and weight gain you can’t explain.”

“If you don’t have the secondary messenger, myo-inositol, your insulin can’t work, which means you gain weight, you slow down your metabolism, you lose muscle,” he adds. “If you don’t have inositol, that means that your progesterone, estrogen, and testosterone aren’t managed.”

Research has shown that getting adequate levels of inositol can aid in reproduction, weight maintenance, mental health, and insulin regulation.

According to Cleveland Clinic, taking inositol can also help you manage metabolic syndrome, a group of risk factors that heighten your odds of certain chronic illnesses, including diabetes, heart disease, and stroke.

These risk factors include excess abdominal fat, high triglyceride levels, low “good” HDL cholesterol levels, high blood pressure, and high blood sugar, all of which can be affected by the balance of your hormones.

So, if your hormonal health is in need of a tune-up, inositol may offer a natural, research-backed way to bring your body back into balance. Talk to your doctor to find out if it might be right for you.

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In a recent TikTok video, naturopathic doctor and health advocate Janine Bowring, ND, laid out what you want to look for before adding supplements to your regimen.

The first step is looking at the ingredients label, especially if you’re trying to figure out if the product is natural.

“If you look at your vitamins, if there’s a chemical name in brackets after the name of that vitamin, that’s a great indicator that it is synthetically derived—and a lot of them come from the petrochemical industry,” she explains.

Bowring then cites a 2014 study that looked at five synthetic adulterants in eight common herbal weight loss supplements, such as sibutramine, phenolphthalein, phenytoin, bumetanide, and rimonabant. Results showed that “adulterated synthetic substances were detected” in the products not shown on the labels.

While perusing the ingredients label, you should also look out for synthetic folic acid.

“Folic acid does not exist in nature,” Bowring explains. “[But] folate does, and that’s what your body knows how to absorb and assimilate—not that folic acid, which is a chemical form.”

In this specific case, the body can sometimes take a longer time converting folic acid found in supplements into vitamin B9, according to Healthline. This can be particularly tricky for those who are trying to address a folate deficiency, as this slower metabolism can sometimes lead to elevated levels of folic acid in the bloodstream when coupled with folate-fortified foods.

RELATED: Doctor Says These 10 Supplements Can Damage Your Digestive System.

Bowring says the “whole food advantage” should be another guiding factor in your search.

“You want to look for vitamins that are whole food vitamins from nature, which have superior bioavailability,” she says.

She then cites a 2013 meta-analysis published in the journal Nutrients, which compared vitamin C uptake from both whole foods and synthetic supplements. The results showed higher levels of vitamin C absorbed in the spleen, liver, and adrenal glands when consuming natural food sources.

When selecting a supplement, the first step should always be speaking with your doctor or healthcare provider to ensure it’s safe or advisable to begin taking them, suggests the Council for Responsible Nutrition (CRN).

Once you’re in the aisle, remain wary of any products that make lofty claims of broad or quick success. You can also opt for trusted brand names sold at trusted retailers, including products with third-party certifications from organizations such as NSF International, UL, USP, and Informed Choice, per CRN.

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