Chelated Zinc: Your Essential Guide to This Essential Mineral

In the world of essential minerals and vitamins, zinc might not get as much hype as iron or vitamin C or D, but you definitely don’t want to skimp on this important mineral. Zinc plays a vital role in strengthening your immunity, healing wounds, protein synthesis (aka, creating protein), as well as supporting a healthy pregnancy. While zinc deficiencies are rare, having certain health conditions, such as Crohn’s, ulcerative colitis, and chronic liver disease, can make it difficult for your body to fully absorb the zinc in food, per the National Institutes of Health (NIH). Moreover, vegetarians and vegans may have a harder time getting adequate amounts of zinc because they don’t eat animal products, which have the most bioavailable zinc. This, our friends, is where chelated zinc comes in. RELATED: 10 Simple Recipes to Eat for a Stronger Immune System What Is Chelated Zinc? Chelated zinc is a supplemental form of zinc that makes it easier for your body to absorb the mineral. It has a chelating agent that binds to elemental zinc to make it more easily absorbed by your body. Chelated zinc is usually made of organic compounds (acetic, citric, gluconic, orotic, and picolinic acid) or amino acids (aspartic acid, methionine, and monomethionine), but it’s also available with inorganic compounds. According to Mount Sinai Icahn School of Medicine, the most easily absorbable forms of zinc are zinc picolinate, zinc acetate, zinc glycinate, and zinc monomethionine. You can get chelated zinc in capsules, tablets, lozenges, or as a liquid. But before you introduce a chelated zinc supplement into your routine, it’s important to first consult your doctor, who can confirm a zinc deficiency and recommend a proper dosage. If you consume too much zinc, it can lead to toxicity. Some signs of toxicity include nausea and vomiting, abdominal pain, poor appetite, headache, and diarrhea. You also want to make sure that taking chelated zinc won’t contraindicate any medications you’re taking. For example, certain blood pressure medications, antibiotics, and even iron or calcium supplements can interact with zinc, according to Mount Sinai Icahn School of Medicine. RELATED: The Best Supplements for Women How Much Zinc You Need The NIH recommends that men get at least 11 milligrams of zinc daily and women 8 milligrams daily. Those who are pregnant need 11 milligrams and women who are breastfeeding need 12 milligrams daily. You can get the bulk of your zinc needs from eating a variety of healthy foods. The following foods contain ample amounts of zinc: oysters canned beans fortified cereals yogurt chickpeas beef chicken pork If you’re deficient, consider speaking to a nutrition coach who can recommend ways to easily increase your daily zinc intake and come up with a well-balanced meal plan designed for your specific nutrition needs. Benefits of Zinc Supplementation It can help support your immunity. Some research shows that zinc can help support your immune system, particularly if you’re immunocompromised. According to a 2019 review in Advances in Nutrition, zinc supplementation can help improve antiviral response against diseases, like the common cold, in people with a deficiency. Zinc supplementation may also help the common cold in deficient adults, but more research is needed to confirm the immunity benefits of zinc in healthy adults with adequate zinc levels, according to a 2020 review in The American Journal of Tropical Medicine and Hygiene. However, a 2021 meta-analysis in BMJ Open suggests that zinc supplementation may help shorten the duration of cold symptoms in adults without a zinc deficiency. It can help prevent age-related macular degeneration. Zinc supplementation has been shown to help delay the progression of age-related macular degeneration, an eye disorder which causes blurred or reduced central vision, in deficient older adults, according to a 2020 review in the International Journal of Molecular Sciences. (Image: Shutterstock)

Create a Bedtime Routine for Better Sleep

Ask Keri: Lately I’ve been really overwhelmed and stressed, and it’s been affecting my sleep. What is your bedtime routine? Do you have any tips to sleep better? Keri says: Getting quality shut-eye is essential and impacts every aspect of your life. If you sleep more,  you’ll make smarter food choices, have the energy for all the things you need to do at home, and it will likely boost your mood. Sounds great, but it’s not always that easy, right? I hear you. I’m not a good sleeper. I have to work on this pillar to be just average at it. Like most of us, there are a lot of things causing me stress right now, which I know doesn’t help my sleep cause. The pandemic has changed everything for us all. I am constantly thinking about my business, my children most of all, and the overall state of the world. Am I doing enough? Listening enough? How am I being supportive to my children, my family, my colleagues? There never seems to be enough time in the day to tackle all the tasks, so each night my mind goes over my ever-growing to-do list. Did I make that doctor’s appointment? Did I double book morning meetings? Did I lose my patience too quickly with the kids? So, with life being busy and unpredictable, being able to get seven to eight hours of sleep every night isn’t easy. There are a number of studies showing a consistent bedtime routine can increase sleep duration and sleep quality. My day is non-stop (which many of you can relate to, I’m sure), so a solid evening routine is really important for me to wind down. Sleep is something I make sure to prioritize.  I am going to walk you though my evening to hopefully inspire you to set up a routine of your own.  Keri Glassman’s Bedtime Routine and Tips Do Something You Enjoy  I am go-go-go through dinner. Then it’s dishes, wrap up a little work or help the kids with anything they may need, and finally take a breather. I might take a little time to watch a show (I never used to watch TV, but have recently gotten into a couple series, and it’s a joy) or read a book. I enjoy having chamomile tea while I do this. On many nights, I’ll also take a supplement that aids in sleep. Have a ‘Get Ready for Bed’ Ritual  Each night I have a set routine for washing up and getting my room in order for sleep.  I wash my face (I switch up a bunch of clean cleansers. Right now I’m using a Barbara Strum one), moisturize and then use an oil (I’m oil obsessed!). If I have time or I”m not too tired, I’ll do some foam rolling  (I use my friend Lauren Roxburgh’s Lo Rox Aligned Rollers) or my Higher Dose infrared sauna wrap.  Then, since I go to bed before my kids these days, I’ll go in and talk to each of them and say goodnight. Prepare Your Room   The setting of your room can set the tone for a good night’s rest.  Try and minimize external noise (white noise helps), keep the room dark and turn off your phone. Better yet, move it away from your bed to limit distractions (I’m still working on this one). Ideally, my room is super organized (which helps me sleep). I also use lavender in my diffuser and have the temperature set to 68 degrees. A recent study found that bedroom temperature affects sleep quality more than external noise.  Clear Your Mind  I write lists when wrapping up my day and then again before bed. This helps take things off my mind before trying to relax. Writing to-dos and organizing is always helpful for me. And that includes writing down what is causing me stress, too. I like to think of it as putting my thoughts to bed.   And, of course a bedtime meditation is the perfect way to induce slumber. There are so many benefits to a daily meditation practice. I like to do it in the morning and, if there’s time, in the afternoon as well. Here are five meditations that can help you tonight!   

5 Scary Things Inflammation Does to Your Body

We’re not trying to freak you out. In fact, consider these reasons to really prioritize relaxing.

Why Balancing Your Hormones is Super Important (and How to Do It)

5 smart tips to make sure your hormonal system is performing the way it should be.

Are Your Sleep Habits Messing with Your Mental Health?

Think getting enough sleep is just about making it through the workday with energy? In this excerpt from “The Sleep Revolution,” Arianna Huffington explains the research-backed connection between sleep and mental health. The title of the chapter says it all: If You Value Your Brain, Get More Sleep One of the most important recent findings is that sleep is essentially like bringing in the overnight cleaning crew to clear the toxic waste proteins that accumulate between brain cells during the day. Dr. Maiken Nedergaard, a codirector of the Center for Translational Neuromedicine at the University of Rochester, has studied the mechanism underlying these cleaning functions. “It’s like a dishwasher,” she said. Just as we wouldn’t eat off dirty dishes, why should we settle for going through the day with anything less than the full power and potential of our brains? What Nedergaard’s research on mice revealed is that the glymphatic system, essentially the brain’s plumbing system, functions at a much higher rate during sleep and plays a critical role in brain maintenance. As the mice slept, their brain cells actually shrank in size, creating more space for the spinal cord and brain fluid to flow throughout the brain and literally sweep away the toxic buildup associated with Alzheimer’s. Initial studies have shown that a similar process may occur in the human brain, a fact that could provide a major step forward in the prevention and treatment of dementia. This washing-away of waste chemicals and toxins happens only when we sleep— when we’re awake, the brain is too busy handling our body’s many functions. RELATED: How Many Hours of Sleep Do You Really Need? As Nedergaard put it, “The brain only has limited energy at its disposal, and it appears that it must choose between two different functional states— awake and aware or asleep and cleaning up. You can think of it like having a house party. You can either entertain the guests or clean up the house, but you can’t really do both at the same time.” The consequences of not giving your brain this needed time to wash away toxins and waste chemicals go far beyond simple maintenance. According to Claire Sexton at the Oxford Centre for Functional Magnetic Resonance Imaging of the Brain, a lack of sleep over time is associated with a decline in the size of the brain itself. “We found,” she told me, “that poor sleep quality was associated with an increased rate of decline in brain volumes over three to five years. The question is whether poor sleep quality is a cause or an effect of changes in brain structure, or if the relationship is bidirectional.” RELATED: 6 Smart Tips for Better Sleep Beyond Toxins One thing is clear: sleep is profoundly intertwined with virtually every aspect of brain health. Lack of sleep over time can lead to an irreversible loss of brain cells— yet another debunking of the myth that sleep debt can be made up. Researchers from the University of Pennsylvania and Peking University found in a joint study that sleep-deprived mice lost 25 percent of their LC neurons, which are involved in mental alertness, cognitive function, and attention span. “In general, we’ve always assumed full recovery of cognition following short- and long- term sleep loss,” Dr. Sigrid Veasey, one of the study authors, said. “But some of the research in humans has shown that attention span and several other aspects of cognition may not normalize even with three days of recovery sleep, raising the question of lasting injury in the brain.” Up until recently, she added, “no one really thought that the brain could be irreversibly injured from sleep loss.” RELATED: 5 Foods for Brain Health A 2014 study from Duke-NUS Graduate Medical School found that the less we sleep as we grow older, the faster our brains age. In Alzheimer’s patients, the brain ventricles— chambers that hold cerebrospinal fluid—widen as the brain shrinks, and the grooves and folds of the brain become more pronounced, creating gaps. Researchers found that lack of sleep in older adults increased the pace of brain-ventricle enlargement and decreased cognitive performance, the very markers of brain aging associated with the onset of Alzheimer’s. Two studies from Uppsala University in Sweden highlighted this further. One study showed that men who self-reported a sleep problem were one and a half times more likely to contract Alzheimer’s. The other revealed that just one night of sleep deprivation leads to an increase in two rare molecules in the brain (NSE and S-100B) that are signs of brain damage. (If you want to go to sleep now, feel free to put the book down!) Sleep is also intricately connected with our general mental health. Researchers from Canada and France found that consistent early bedtimes may reduce the risk of mental illness. The underlying mechanism involves our ultradian rhythms—cycles within our body’s twenty-four- hour circadian day— which govern body temperature, hormone regulation, and appetite. These rhythms are regulated by dopamine, a neurotransmitter associated with the reward and pleasure parts of our brain. Sleep disturbances interfere with our dopamine levels, leading to an imbalance associated with bipolar and schizophrenic disorders. Then there’s the matter of longevity. As of this writing, “Miss Susie,” Susannah Mushatt Jones of Brooklyn, New York, is the world’s oldest person at 116 years old. When asked for her secret by a reporter from the New York Daily News, she replied, “I sleep.” She then proceeded to demonstrate her nap style. Reprinted from The Sleep Revolution. Copyright © 2017 by Arianna Huffington. Published by Harmony Books, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC.

5 Things You Need to Know About Acupuncture Before You Try It

By Lisa Elaine Held While it’s an ancient, Eastern healing modality, acupuncture is now pretty well accepted as an effective treatment for many modern ailments. Especially since more people are thinking about health and wellness from a more holistic point of view, a perspective that’s at the core of Traditional Chinese Medicine. “There are aspects of health that are purely physical,” says Ayla Lavin L.Ac., MSI, an acupuncturist at Modrn Sanctuary in New York City,” but healing has to incorporate all of the levels of the human being.” RELATED: Your Guide to Essential Oils Still, if you’ve never tried it, you may be thinking something like: “They’re going to stick needles where?!” To help allay those fears (in case acupuncture may be the solution to a nagging pain nothing else has worked for), we’re breaking down a few need-to-know facts, here. 5 Need-to-Know Facts About Acupuncture 1. The needles are teeny-tiny. To be honest, calling them “needles” at all sometimes feels like a disservice, since many people picture medical or sewing needles in their minds. In fact, acupuncture needles more closely resemble bristles of a hairbrush. They’re super skinny and bendy, and when they poke into your skin, you barely feel a prick. You will feel a dull, achy sensation just beneath the skin, sometimes, which varies in intensity depending on your issue. 2. It’s based on principles of Chinese Medicine. The basic concept is based on what Chinese Medicine calls qi (pronounced chi), an energy or “life force” that flows throughout the body. When the flow of qi is blocked or stagnated, health issues arise, Lavin explains. Practitioners place needles on points along 12 meridians of the body to get rid of blockages and get your qi moving again. 3. …But scientific research shows it works. Of course, Western doctors don’t recognize qi as an actual physical concept. Still, a ton of scientific research has been done and has found acupuncture to be effective at managing all kinds of conditions, even if MDs don’t quite understand how it’s working yet. Lavin says neck and back pain and headaches are the issues she treats the most, and the research is strongest in this area. She also treats many women for hormonal imbalances that lead to issues like infertility, heavy periods, cramps, and weight gain, or symptoms of menopause like hot flashes and low libido. RELATED: How to Track Your Period for More Energy and Happiness 4. And it’ll likely relieve stress no matter what. Even if your carpal tunnel isn’t totally cured, you’ll likely get some stress relief out of the therapy no matter what you’re actually being treated for, since “acupuncture insertion stimulates anti-stress hormones,” Lavin says. Not to mention the fact that if you go to a spa-like spot like Modrn Sanctuary, you’ll be laying down listening to soothing music and breathing in aromatherapy through it all. RELATED: 9 Delicious, Stress-Fighting Foods to Eat Daily 5. Just make sure you go to a qualified acupuncturist. Statistically, acupuncture is about as safe as you can get when it comes to treatment for any kind of health issue. Still, you wouldn’t go see a physical therapist or physician who wasn’t certified, and you shouldn’t get acupuncture from a shady storefront, either. Go to a licensed acupuncturist (usually abbreviated L.Ac. after their name), and feel free to ask about their training, which is pretty intensive if they’re truly qualified.

SoulCycle Superstar Stacey Griffith’s Spiritual Spin on Healthy Living

Stacey Griffith is a SoulCycle superstar, but her first book, Two Turns From Zero, is not about spinning. Fitness is a theme, of course. But her many fans (and there are many) wouldn’t be surprised by the fact that she gets the most excited when talking about what motivates her—and how she then uses that supercharged stamina to motivate others. “I care about every person’s experience in every situation,” she says. “I watch out for people as a general rule. It’s who I am.” Griffith’s book is no fairy tale, either. It gets gritty about her past personal struggles—from drug problems to career stumbles—while painting a picture of how each failure drove her to succeed, both on and off the bike. RELATED: 3 Goal-Setting Tips to Succeed at Anything Here’s how the celebrity Soul instructor lives well—from spirituality to Skinny Pop. How Does Stacey Griffith Live a Nutritious Life? What’s your go-to breakfast? Oatmeal with chia seeds. Your go-to workday lunch? Sweet potato, avocado, baby greens, one sunny side egg on top. RELATED: Amazing Avocado-Egg Recipes to Make Now What’s the one food you always have in your fridge? Blueberries and Bai Bubbles. The one food you’d never buy? Liver, ew. The snack you always have with you when traveling? Skinny Pop popcorn, plain flavor. Your favorite food indulgence? Too many to list: PIZZA, Magnolia Bakery Banana Pudding, Bill’s Birthday Cakes. How often do you exercise, and what’s your workout of choice? I teach 18 classes a week. After running around the floor, I have little energy for myself on the weekends to ride at SoulCycle, but I also love cross-training and doing Michelle Brugal’s studio workouts. Rumble is super fun, XPT training when I can get to it. And surfing now that summer is here and my ocean fear has passed…and lot’s of SUP boarding! What’s your go-to tool for managing stress? Listening to Deepak Chopra and Eckhart Tolle’s Youtube’s. They’re the best. RELATED: A 2-Minute Calming Meditation to Manage Stress How do you pamper yourself when you need it? Facials at Tracy Martin, massages with Makaila and Lisa Hoffman, and baths with my spiritual bath salts SBbySG…coming soon in June!! Do you have a favorite health gadget? I’m a gadget girl but not for health. I find them to sometimes to be disappointing. When you think you killed it and it says, “eh… you only burned 200.” I think we’ve gotten to the age where you rely on a gadget to gauge your performance, and sometimes it’s more rewarding to just know in your gut you really had a fantastic training session. It’s crazy how many people are addicted to that little thing. I personally think they get in the way and can be very distracting in a dark room. Which healthy habit do you wish you had more time for? Working out. I’m so tired from my job, I don’t have the energy for myself. I give it to all of my students every day, 900 classes a year. Lightning Round Meditation or massage? Massage. A hot shower or a soothing bath? Bath. Almond butter or peanut butter? Almond. Coffee or tea? Coffee. A long run outside or a dark spin class? Spin class. Photos: Instagram/staceygnyc

Are Sprouted Grains Really Healthier Than Whole Grains?

Q: Are sprouted grains healthier than whole grains? A: At a time when everyone is constantly arguing about whether grains can be part of a healthy diet (Whole grains provide fiber! Gluten is the devil!), sprouted grains generally wear a little crown of goodness, no matter where you stand. My general thinking is this: sprouted grains do have some intriguing benefits, so if you can go sprouted, you should. However, they’re probably not that much better for you than regular old whole grains. Here’s what you need to know. What are sprouted grains? Okay, first some grains 101. Grains are the whole seeds of plants. All seeds contain growth inhibitors that keep them from germinating until they’re settled in the soil and feeling cozy, with ideal temperature and water conditions. RELATED: A Modern Guide to Ancient Grains To sprout grains, companies (or home cooks!) create those ideal conditions, deactivating the growth inhibitors and allowing the seed to germinate (AKA sprout) just a tiny bit, so it’s essentially the baby version of a plant. That sprouted seed is then eaten whole (like sprouted quinoa or brown rice or milled into flour, like in bread made with sprouted grains; as opposed to regular whole grains that are just the seed before it’s sprouted. Why are sprouted grains healthier? First, sprouted grains may be more easily digested. When a seed first sprouts, enzymes transform starch stored in the endosperm (the part of the seed that’s essentially stored food for the plant) into simpler molecules that can be easily digested by the growing plant embryo. Since those molecules are easier for the plant to digest, many believe they may also easier on human digestion. Some research backs up that argument in certain grains, like barley.  Sprouted grains have also been shown to be higher in fiber and lower in gluten, which could help with digestibility (especially for those with gluten sensitivities!). RELATED: The Dos and Don’ts of Going Gluten-Free The most compelling science-backed argument for eating sprouted grains is that they’re straight-up higher in important nutrients. In addition to fiber, studies show sprouted grains may contain more essential amino acids and B vitamins, antioxidants, folate, and more. Those nutrients may also be more bioavailable. Just think: the seed is doing its best to make as many nutrients as possible available to the plant so it can grow, so it may also be helping your body out in the process. Some small differences in nutrient bioavailability have been noted between sprouted-grain and other whole-grain breads. Finally, sprouting significantly reduces levels of lectins—controversial “antinutrients” that may disrupt digestion—in whole grains. Is there a catch? All this compelling info may make you want to start swapping all of your grains for sprouted ones immediately, but it’s important to remember a few things. Most of these studies are small and the changes in nutrient concentrations are also small. In other words, a tiny bit of extra folate in your sprouted brown rice bowl may not make a significant difference on your long-term health compared to if you ate a non-sprouted brown rice bowl. If you have the chance to go sprouted, go for it! Sprouted grains are a healthy addition to any diet, as are whole grains. Just keep steering clear of refined, processed grains first and foremost.

7 Delicious Anti-Inflammatory Foods to Eat Daily

Knowing which foods cause inflammation and which foods are anti-inflammatory is one of the best ways to avoid illness and safeguard your overall health. (We know, it’s hard to have a conversation these days without the term “inflammation” coming up!) Picture this: chronic inflammation is like smoldering embers in a fire pit. When the wrong kind of fuel—AKA inflammatory foods that act like buckets of lighter fluid—is added, everything ignites and burns out of control, causing disease. Eating anti-inflammatory foods, on the other hand, is like stocking up on buckets of water to keep things from getting out of hand. And if ignition does happen, your body will be more equipped to fight the fire, since it’s got a supply of extinguishers—nutrients like antioxidants and organosulfur compounds—ready and waiting. RELATED: Inflammation, Explained: What It Really Is Supplements can help, too, but foods are generally more powerful since many contain several different anti-inflammatory components. (They’re the complete package!) Here are the seven anti-inflammatory foods you should add to your diet, now. 7 Anti-Inflammatory Foods 1. Extra Virgin Olive Oil Olive oil’s many health benefits are partially attributed to its ability to prevent inflammation. It contains oleic acid, a monounsaturated fat linked to reducing inflammation and is loaded with powerful antioxidants, the compounds that battle free radicals. Just be sure to reach for cold-pressed extra-virgin. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? 2. Garlic Organosulfur compounds in garlic have been found to inhibit inflammatory enzymes and to decrease production of inflammatory signaling molecules in the blood. 3. Broccoli This cruciferous veggie contains an antioxidant called sulforaphane, which has been shown to reduce levels of inflammatory compounds. It’s also linked to reduced risk of diseases like heart disease and cancer, which may be attributable to its anti-inflammatory powers. 4. Turmeric Trendy turmeric has a good reputation for a reason. It’s filled with curcumin, which acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. It’s like the Superman of anti-inflammatory foods. 5. Cinnamon In addition to its brain health and blood pressure benefits, cinnamon contains cinnamaldehyde, an antioxidant that inhibits expression of inflammatory compounds. RELATED: Why You Should Add Spices to Every Meal 6. Strawberries Strawberries are kind of a do-it-all anti-inflammatory food. They contain a trifecta of powerful antioxidants—vitamin C, anthocyanin, and glutathione. That’s likely why studies have shown eating them regularly can reduce inflammatory markers. 7. Apples Apple skins contain anthocyanins (that’s where they get the red color), antioxidants that reduce inflammatory responses. Just don’t peel your apple before taking a crunchy bite.

A 30-Minute Yoga Routine to Fight Stress and Build Strength

Think you’ve got to hit the gym to build muscle and then make time for sun salutations to keep your stress levels in check? With this strength-building yoga style, you can roll out your mat for just half an hour and get it all in at once. Superstar yogi (and graduate of The Nutrition School!) Danielle Diamond created Xen Strength Yoga to combine yoga and meditation with muscle building for major mind-body benefits. (Including the ability to carry that luxe, heavy yoga mat all over the city without breaking a sweat?) The method involves both weights and warrior poses and is now super popular. Diamond even launched a free teacher training program for current yoga, fitness, and other wellness pros that you can participate in from home. RELATED: How Yoga Star Caley Alyssa Follows an “Awareness Diet” Ready to try strength-building yoga at home? She shared a 30-minute sequence you can do anytime, anywhere, below. Work it into your weekly routine for maximum benefits. Strength-Building Yoga

Why You Really Need to Get More Sleep

Busy people prioritize pretty much everything else over hours spent in bed, but the case for why you should get more sleep might be more convincing than you realize. It’s not just about waking up bright-eyed and bushy-tailed every morning, with energy to seize the day. (Although that’s a nice side effect!) Skimping on sleep seriously affects your health on multiple levels—from your mental state to how often you end up miserable with the flu. RELATED: How Many Hours of Sleep Do You Really Need? Still thinking you’ve got to stay up to watch Girls and then wake up at 5:00 a.m. to make a pre-work workout class? Consider these five science-backed reasons to get more sleep, first. 4 Reasons to Get More Sleep 1. Sleep helps you maintain a healthy weight. The research is pretty conclusive: getting enough sleep is key to weight management. When you sleep more, you simply have less time to eat, and some studies have shown you may also make better food choices. But it’s deeper than that. Those who are sleep deprived have higher levels of ghrelin—a hormone that stimulates appetite—circulating in their blood, which causes an increase in hunger. In other words, your body’s hormonal response to being tired is to tell you to eat more. (Thanks a lot, body.) 2. Sleep protects your brain. Studies suggest that sleep flushes out toxins that accumulate in your brain during the day, and that process could benefit functions like reasoning and memory over the long term. There’s also major overlap between individuals with sleep disorders and conditions like depression and anxiety. (Although the research is not clear on whether lack of sleep leads to mental health issues or issues like depression cause sleep disorders…or both.) Bonus: Getting enough sleep is going to give you the energy to engage in other healthy habits proven to protect your brain—like exercising and making healthy food choices. RELATED: The Gut-Brain Connection and How It Impacts Your Health 3. Sleep is good for your heart. In a 2011 study, women who reported sleep deprivation had higher levels of biomarkers for inflammation associated with cardiovascular disease and stroke. A 2010 research review found “short sleep duration” is associated with high blood pressure, which is also a risk factor for heart disease. RELATED: What Inflammation Is and How It Affects Your Health 4. Sleep protects your immune system. Speaking of inflammation, sleep is a major regulator of immune system processes. Research shows not getting enough sleep over a long period of time creates a stress response that promotes chronic inflammation and weakens the immune system’s defenses against disease. Translation: less sleep equals more sick days. Ready to work harder on setting a bedtime? Try incorporating these sleep-inducing foods into your diet, breathing in these essential oils, or reviewing these six tips for better sleep.

5 Ways to Find Workout Motivation When It Feels Impossible

Workout motivation is often tough to tap. Maybe the days have gotten shorter and the winter chill is making you want to stay snuggled underneath a fuzzy blanket, or your work and social schedule has gotten so crazy you barely have time to slip on sneakers. Whatever the reason, there are specific tactics that can help you continue or even start exercising when it feels impossible. Try these 5 workout motivation boosters, now. Schedule it. Setting and maintaining a consistent exercise schedule turns it into part of your day. In other words, prioritize working out as if it were a doctor’s appointment, no skipping allowed. Just remember that it’s important to make a schedule that’s realistic and can be maintained. Some weeks require morning workouts, others midday. Over time, an extra day can always be added to your schedule, but don’t start out with goals you can’t reach and end up discouraged (i.e. are you really going to get up at 5:00 a.m. for spin class the morning after your weekly work happy hour?). Invest money. Paying for a gym membership or buying classes at a boutique fitness studio is not always cheap, and not everyone has this option. But if you do have some disposable income (hey, how many nice bottles of red wine did you pick up last week?), maybe paying for a personal trainer is what you need. Money has a way of changing your perspective because no one wants to waste it. Think of it as the best kind of investment—in your health. Switch things up. If you dread your sweat sessions, get creative and try something new. It could be that you just haven’t found your workout motivation sweet spot yet. Love cardio? Look into spinning or boxing. Want to tone and tighten? Try a barre class. Hot yoga might be what your body needs on a cold, winter day; lifting heavy at a CrossFit box might feel better during summer. Find a workout partner. Working out with a friend creates accountability—it’s harder to bail when you know you’ll be letting someone else down by not showing up. Bonus: research has shown that exercising with a partner can push you to work harder during the sweat session, and it’s bound to be way more fun, too. Treat yourself (post-workout). Choose something to serve as a reward after working out (no, not a gallon of ice cream). Think along the lines of a warm shower followed by a great face mask, or bigger treats for hitting specific goals. At the end of a really successful week, for example, you could buy yourself those pumps you’ve been coveting or a bold new lipstick.Think of something that really resonates with you, personally, that makes you proud of breaking a sweat and working towards those bigger health and fitness goals. About Jane: Jane Hanisch is a Nutritious Life Certified personal trainer and yoga instructor based in Charlotte, NC. She holds a degree in Exercise Science and is an exercise physiologist through ACSM. As a former professional ballet dancer, she witnessed the dangers of resorting to unhealthy diet tricks in order to maintain a certain weight. The experience showed her that food could not be the enemy, and after stepping away from the dance world, she began a career in fitness and nutrition to help other women live healthy lives. Follow Jane on Instagram @janehanisch or on her website www.corefitactive.com.