It’s bedtime, but your mind keeps drifting to the chips or cookies in your kitchen. While there’s nothing wrong with the occasional evening snack, eating right before sleep can lead to indigestion, acid reflux, and poor rest. More importantly, late-night cravings can be your body’s way of telling you that it’s not getting what it needs during the day. Here are some habits that may be fueling those nighttime hunger cravings — and how breaking them can help. 1. You Don’t Eat What You Really Want Restricting your favorite foods during the day can backfire. Allowing yourself a reasonable portion of foods you enjoy with or after a meal helps maintain a balanced relationship with food. When you regularly eat what satisfies you, you’re less likely to crave it later at night. 2. You Skip Meals Skipping meals can disrupt your hunger hormones and cause your blood sugar to drop, leaving you extra hungry later. Try to eat consistent, balanced meals throughout the day to keep your energy steady and prevent evening overeating. 3. You Don’t Eat Enough Starchy Foods Healthy carbohydrates — such as whole grains, sweet potatoes, or brown rice — are an important source of energy. When you don’t eat enough of them, your body may crave quick-fix carbs like chips or sweets. Pairing starchy foods with protein and fiber helps you stay fuller, longer. 4. Your Meals Lack Nutrients Even if you’re eating enough calories, missing key nutrients can trigger cravings. Meals that include a good balance of protein, fiber, and healthy fats help regulate appetite and keep you satisfied. Aim to include colorful vegetables, fruits, lean proteins, and whole grains on your plate each day. 5. You Suppress Emotions Cravings aren’t always about hunger. Stress, loneliness, or boredom can all trigger the urge to snack. Next time you feel the pull to eat late at night, pause and ask yourself if it’s true hunger or an emotional response. Taking a few minutes to breathe, stretch, or reflect can help reset your mindset. 6. You Skimp on Sleep Sleep has a major impact on your appetite. When you’re sleep-deprived, levels of ghrelin (the hunger hormone) increase, while leptin (the fullness hormone) decreases — leading to stronger cravings, especially for sugary or high-carb foods. Aim for 7–9 hours of quality sleep each night to help regulate hunger. Late-night cravings are often a symptom, not the root problem. By fueling your body well during the day, managing stress, and getting enough rest, you can keep your hunger balanced — and your nights peaceful. Credit Melissa Matthews, Breaking These Habits Could Stop Your Late-Night Cravings https://www.realsimple.com/stop-late-night-cravings-11836290

The importance of cognitive reserve Cognitive health — our brain’s ability to think, learn, and remember — plays a significant role in our overall well-being and independence as we age. While many people associate cognitive decline with aging, research shows that there are ways to strengthen and preserve the brain throughout life. One of the most effective strategies scientists have identified is developing and maintaining a good cognitive reserve. Understanding Cognitive Reserve Cognitive reserve refers to the brain’s ability to adapt and find alternative ways to perform tasks, even when faced with age-related changes or damage from disease. Think of it as your brain’s “backup power” — the more reserve you build, the more resilient your mind becomes. People with higher cognitive reserve tend to show fewer symptoms of decline, even when their brains show physical signs of aging. This protective effect has been linked to lifestyle factors such as education, social engagement, and mentally stimulating activities. Beyond Education While formal education contributes significantly to cognitive reserve, it’s not the only factor. What matters most is maintaining lifelong mental activity. Reading, playing strategy games, learning new skills, or even taking up a musical instrument all help build and sustain the brain’s flexibility. Social interaction also plays a key role. Meaningful conversations, volunteering, or joining group activities can keep the mind sharp by encouraging empathy, problem-solving, and emotional awareness — all of which challenge the brain in different ways. Cognitive Reserve Is Dynamic The exciting part about cognitive reserve is that it’s not fixed. It can continue to grow and adapt throughout life. Like physical fitness, brain fitness improves with consistent effort and novelty. The key is to keep the mind active and engaged, exposing it to new experiences and learning opportunities. For example, adults who take up new hobbies, learn digital skills, or practice mindfulness often report improvements in focus and memory. Stimulating Your Brain While Having Fun Mental stimulation doesn’t have to feel like work. In fact, the most effective brain-boosting activities are often enjoyable. Playing chess, solving puzzles, cooking new recipes, dancing, or traveling to unfamiliar places all stimulate different brain regions. The goal is to find activities that challenge you just enough to keep you learning and engaged. Even everyday experiences can enhance cognitive reserve if approached mindfully. Taking a different route home, trying a new exercise routine, or having a deep conversation with someone from a different background can spark new neural pathways. Learning Another Language Few activities stimulate the brain as powerfully as learning a new language. Research has consistently shown that bilingual individuals tend to have greater cognitive flexibility and may delay the onset of dementia. Language learning strengthens memory, attention, and problem-solving skills — and it can be an enjoyable way to explore new cultures. Maintaining good cognitive health at any age is about more than protecting your memory — it’s about cultivating a resilient, adaptable brain that thrives on curiosity, creativity, and challenge. By building cognitive reserve through lifelong learning, social connection, and enjoyable mental stimulation, you can stay sharp, engaged, and independent well into later life. Your brain is your greatest lifelong asset — nurture it, challenge it, and keep it growing. Credit Benjamin Boller How to maintain good cognitive health at any age https://theconversation.com/how-to-maintain-good-cognitive-health-at-any-age-266451

As November arrives and we head into the holiday season, flu season is once again upon us. Between travel, family gatherings, and cooler weather, it’s easy for germs to spread—but there’s also plenty you can do to protect yourself and those you love. Staying healthy doesn’t have to mean isolating from the festivities—it’s about taking smart, simple steps that keep your immune system strong. Here are eight ways to stay healthy this flu season. 1. Get Your Flu Shot The flu vaccine is one of the most effective ways to reduce your risk of infection. It helps your body build immunity and lowers the chances of severe illness if you do catch the flu. It’s crucial for children, older adults, and anyone with chronic health conditions. 2. Wash Your Hands Often It may sound basic, but washing your hands regularly—especially before eating or touching your face—remains one of the most powerful ways to stop germs. Aim for at least 20 seconds with soap and water or use a hand sanitizer when you’re on the go. 3. Prioritize Sleep Lack of sleep weakens your immune system, making you more vulnerable to infections. Try to get 7–9 hours of rest each night to help your body recover, repair, and stay strong through the busy holiday season. 4. Eat Immune-Boosting Foods A balanced diet rich in fruits, vegetables, and whole grains can strengthen your body’s defenses. Foods high in vitamin C, zinc, and antioxidants—like citrus fruits, leafy greens, and nuts—support your immune system’s natural ability to fight off illness. 5. Stay Hydrated Dehydration can make you feel sluggish and affect how your body regulates temperature and clears toxins. Keep a water bottle handy throughout the day, and remember that herbal teas, soups, and water-rich fruits like oranges and cucumbers also help. 6. Manage Stress Chronic stress can take a toll on your immune system. Try to find moments of calm—through deep breathing, journaling, or spending quiet time with loved ones. Protecting your mental health supports your physical health, too. 7. Keep Moving Regular physical activity helps keep your immune system strong and your mood elevated. Even a brisk 30-minute walk can boost circulation and help your body defend against seasonal illnesses. 8. Stay Home When You’re Sick If you start feeling under the weather, it’s best to rest and recover at home. Not only will this help you heal faster, but it also prevents the spread of germs to others—especially during family gatherings or community events. As we enter this flu season and gear up for the holidays, remember: good health is the best gift you can give yourself and those around you. A little prevention goes a long way toward keeping your celebrations joyful and flu-free. Credit UCS Health, https://www.ucsfhealth.org/education/8-ways-to-stay-healthy-this-flu-season

When it comes to staying healthy, there’s one truth that never changes: prevention is the best medicine. You can’t always control what happens in life, but you can take small, intentional steps that strengthen your body and mind today—while protecting your future well-being. The key lies in creating smart, attainable goals that build lasting habits. Here are four areas to focus on for both short-term and long-term health: 1. Prioritize Sleep Sleep is your body’s repair system. In the short term, it helps you think clearly and manage stress. Over time, it supports immune function, heart health, and memory. Try to get seven to eight hours most nights, and create a calming bedtime routine by dimming lights and avoiding screens before bed. 2. Nourish with Intention What you eat shapes how you feel. Choosing nutrient-rich foods—fruits, vegetables, whole grains, lean proteins, and healthy fats—provides energy now and prevents disease later. Start simple: add one extra serving of vegetables or swap a sugary drink for water. 3. Move with Purpose Exercise is one of the best long-term investments in your health. Regular movement boosts mood, sharpens focus, and strengthens your heart. Find something you enjoy—walking, dancing, or cycling—and aim for 30 minutes a day, most days of the week. 4. Practice Mindfulness Your mental health is just as important as your physical health. Practicing mindfulness—through meditation, breathing, or quiet reflection—helps you manage stress and stay grounded. Even five minutes a day can make a meaningful difference. When you focus on these four pillars—sleep, nutrition, exercise, and mindfulness—you’re doing more than staying healthy today. You’re building the foundation for lifelong vitality. Start small. Stay consistent. Let prevention be your best medicine. Credit Rhea R. Rowser, MD The Secret to Short-term and Long-term Health https://ketteringhealth.org/the-secret-to-short-term-and-long-term-health/

“An apple a day keeps the doctor away” is a saying we’ve all heard—but this fruit may also play a role in keeping your skin vibrant and youthful. Apples are full of antioxidants, vitamins, and natural compounds that support overall skin health. While more research is needed to confirm their direct impact on aging, adding apples to your daily routine is a simple way to nourish your body and give your skin a boost. Here are four ways apples can help your skin stay younger, longer. 1. Protects Against Environmental Factors Your skin faces daily stressors like sun exposure, air pollution, and toxins that can speed up aging. Apples are packed with antioxidants such as vitamin C and quercetin, which help fight off free radicals and protect the skin from damage. This protective effect may slow the appearance of fine lines, wrinkles, and uneven skin tone. 2. Helps the Skin Regenerate Healthy skin depends on the body’s ability to repair and renew cells. Apples contain polyphenols and other nutrients that support skin regeneration. By promoting cell turnover, they may help keep your complexion smoother and more radiant over time. 3. Reduces Inflammation Inflammation is one of the hidden causes of skin aging, contributing to redness, puffiness, and irritation. Apples, with their flavonoids and other anti-inflammatory compounds, act as a soothing balm, calming the skin and helping maintain a balanced, youthful appearance. This comforting effect is another reason why apples are a great addition to your skincare routine. 4. Boosts Skin Hydration A glowing complexion starts with hydration. Apples are naturally high in water and contain humectant-like properties that help the skin hold onto moisture. Eating apples regularly can contribute to hydrated, plump, and supple-looking skin. Apples provide an impressive mix of nutrients that support the skin from within, but it’s important to note that most research has been done on animals or apple extracts—not whole fruit. Still, eating apples is an easy and healthy habit that benefits your body overall, and your skin may thank you for it, too. Credit Carrie Madormo, RN, MPH 4 Ways Apples Can Help Your Skin Stay Younger, Longer https://www.verywellhealth.com/does-eating-apples-reduce-aging-11810562

Life has a way of throwing curveballs — from unexpected health challenges to stressful seasons that pull us away from our routines. But no matter where you are in life or what you’ve been through, it’s never too late to take steps toward better health. The truth is, the body and mind are remarkably resilient. With consistency, compassion, and a little direction, you can rebuild strength, energy, and confidence at any age. 1. Begin with small, consistent steps The most powerful changes don’t happen overnight. They begin with simple, steady habits — such as adding an extra glass of water a day, taking a short walk after dinner, or opting for fruit over processed snacks—these small shifts compound over time, building momentum and restoring trust in your body. Remember: progress is progress, no matter how small. 2. Rebuild from where you are After a setback, it’s easy to focus on what’s been lost — strength, mobility, or motivation. But it’s more productive to meet yourself where you are. Start with gentle movement, stretch daily, or try low-impact exercises such as swimming or yoga. By focusing on what you can do, you’ll gradually open the door to what’s possible again. 3. Nourish your body with balance Healing and long-term health come from nourishment, not restriction. Aim for balanced meals filled with colorful vegetables, lean proteins, whole grains, and healthy fats. If you’ve been off track, don’t punish yourself — commit to the next nutritious choice. Each healthy meal is a message to your body that you care. 4. Prioritize rest and recovery Rest is not a reward — it’s part of the process. Adequate sleep, quiet reflection, and downtime are important for rebuilding the body and calming the mind. Listen to your energy levels and respect your limits. Healing happens most effectively when you allow yourself to rest. 5. Strengthen your support system Community plays a huge role in sustaining health. Surround yourself with people who encourage you — whether that’s family, friends, or health organizations dedicated to your well-being. Sharing your journey and celebrating small wins with others can keep your motivation strong. 6. Focus on mental and emotional wellness True health extends beyond the physical. Managing stress, staying socially connected, and nurturing joy are just as important as exercise and a balanced diet. Simple practices like meditation, journaling, or deep breathing can help you reconnect with yourself and reduce tension in daily life. 7. Keep a forward mindset Health is not about perfection — it’s about progress. You might experience setbacks along the way, but every effort you make counts. With patience and persistence, your body and mind can adapt, strengthen, and renew. The key is to keep moving forward, one step at a time. You can improve your health at any age. The human body is designed to heal, grow, and adapt — even in the face of adversity. What matters most is not how many times you’ve fallen off track, but how many times you choose to begin again. Credit Maggie Penman How to improve your health at any age, even after setbacks https://www.washingtonpost.com/lifestyle/2025/09/29/older-adults-regaining-well-being/

When it comes to health, the basics rarely change. While new diets, exercise trends, and wellness fads come and go, certain habits remain timeless. They’re simple, sustainable, and powerful enough to transform both your present well-being and your future quality of life. Here are five timeless practices to bring into your everyday routine. 1. Bring Mindfulness Into Your Day Life moves fast, and with it, our minds often race ahead. Mindfulness is about slowing down and being present—whether that’s taking a deep breath before a meeting, savoring your morning coffee, or stepping away from screens to notice your surroundings. By practicing mindfulness, you reduce stress, improve focus, and create more space for clarity and calm. 2. Prioritize Sleep Good sleep is one of the most underrated health tools we have. Adults need 7–9 hours of quality rest each night, yet many cut corners. Sleep isn’t just about recharging—it plays a critical role in memory, metabolism, mood regulation, and even your immune system. Protect your sleep like you would any other important appointment. A consistent bedtime, a dark and cool room, and limiting screen time before bed can all make a significant difference. 3. Eat Real, Whole Foods Your body thrives on nourishment that’s close to nature: fruits, vegetables, whole grains, lean proteins, nuts, and seeds. Processed foods high in sugar, sodium, and additives may be convenient, but they leave your system depleted over time. Instead, focus on building meals around whole ingredients. Think of food as fuel—not just for energy, but for longevity. 4. Move More, Sit Less Our bodies are designed for movement, not for spending endless hours sitting. Regular physical activity enhances cardiovascular health, strengthens muscles and bones, improves mental well-being, and reduces the risk of chronic diseases. This doesn’t always mean a gym membership—it can be as simple as taking the stairs, stretching at your desk, or going for a daily walk. Every bit of movement adds up. 5. Protect Your Body From Everyday Toxins From household cleaners to skincare products and even the air we breathe, toxins surround us. While we can’t eliminate exposure, we can take steps to reduce it. Choose natural cleaning supplies whenever possible, filter your water, avoid smoking and secondhand smoke, and carefully consider the ingredients in your personal care products. Small shifts can lighten the load on your body and support long-term health. Better health isn’t built overnight, and it isn’t built on quick fixes. It’s the result of small, intentional choices made consistently over time. By bringing mindfulness into your day, protecting your sleep, fueling your body with whole foods, moving often, and minimizing toxins, you create a foundation for lasting wellness. These habits may be timeless, but the best time to start practicing them is today. Credit Francesca Coltrera 5 timeless habits for better health https://www.health.harvard.edu/blog/5-timeless-habits-for-better-health-202509243106

When it comes to maintaining good health, fiber often doesn't get the spotlight it deserves. However, it is essential in keeping our bodies functioning optimally and can contribute to long-term well-being in numerous ways. Adding fiber to your daily diet is one of the simplest yet most effective steps toward a healthier future. What is fiber? Fiber is a carbohydrate in plant-based foods such as fruits, vegetables, legumes, and whole grains. Unlike other carbs, fiber is not broken down into sugar and absorbed by the body. Instead, it passes through the digestive system largely intact, providing several health benefits. The Immediate Benefits of Fiber Promotes Digestive Health One of fiber's most well-known benefits is its ability to promote healthy digestion. Insoluble fiber helps prevent constipation by adding bulk to your stool, making it easier to pass. Meanwhile, soluble fiber can help manage diarrhea by absorbing excess water in your digestive tract. Whether you are struggling with irregular bowel movements or want to maintain digestive health, fiber plays a vital role in keeping your system balanced. Helps Manage Weight Fiber-rich foods are often more filling and less calorie-dense, meaning you can eat a substantial portion without consuming too many calories. Since fiber takes longer to digest, it helps you feel fuller for longer, reducing the chances of overeating or snacking between meals. Controls Blood Sugar Levels Fiber can be a powerful ally for those concerned about blood sugar levels, especially people with diabetes. Soluble fiber helps slow down the absorption of sugar, preventing spikes in blood glucose levels after meals. This can help regulate blood sugar over time, reducing the risk of developing type 2 diabetes and supporting better overall glucose management. How to Add More Fiber to Your Diet Start your day with fiber: Choose a high-fiber breakfast like oatmeal topped with berries or whole-grain cereals and toast. Snack smart: Munch on fruits, veggies, nuts, and seeds throughout the day instead of processed snacks. Incorporate legumes: Add beans, lentils, or chickpeas to soups, salads, or main dishes for a fiber boost. Opt for whole grains: Replace white bread, pasta, and rice with their whole-grain counterparts to add more fiber to your meals.  Hydrate: As you increase your fiber intake, drinking plenty of water is important to help the fiber move smoothly through your digestive system. Adding fiber to your diet might be one of the most straightforward yet impactful changes you can make for your long-term health. The benefits of fiber are extensive. By making small adjustments to your meals and prioritizing fiber-rich foods, you will set yourself up for a healthier, more vibrant future. Credit Matthew Solan The facts on fiber https://www.health.harvard.edu/nutrition/the-facts-on-fiber

The way you start your day sets the tone for everything that follows. A rushed, unfocused morning can leave you feeling scattered, while an intentional routine can give you energy, clarity, and motivation. The good news? You don’t have to overhaul your entire life to create a morning that works for you—just a few small habits can make a big difference. Here are seven habits to try to boost your morning routine: 1. Wake Up a Little Earlier Giving yourself even 15–20 extra minutes in the morning can create space to breathe instead of rushing. Use that time for something meaningful—whether it’s stretching, enjoying your coffee slowly, or journaling. 2. Hydrate First Hydrating your body first thing in the morning is crucial. After a night's sleep, your body is naturally dehydrated. A glass of water upon waking up helps kick-start your metabolism, rehydrate your cells, and wake up your brain, setting a healthy tone for the day. 3. Move Your Body Exercise doesn’t have to mean a full workout. A quick walk, yoga session, or a few minutes of bodyweight exercises can increase circulation, boost endorphins, and give you an energy lift that lasts throughout the day. 4. Practice Stillness Start your day with a moment of calm before the world gets noisy. Meditation, deep breathing, or simply sitting in silence with your thoughts can reduce stress and set a clear, focused mindset. 5. Fuel with a Balanced Breakfast Skipping breakfast can leave you feeling sluggish later in the day. Instead, aim for a balanced meal that includes protein, healthy fats, and fiber. This could be eggs with avocado, oatmeal with fruit, or a smoothie with greens-providing you with the energy and nutrients you need to kick-start your day. 6. Write Down Your Priorities Instead of tackling your day reactively, set 2–3 top priorities. This keeps you focused on what truly matters, rather than getting lost in endless tasks and distractions. 7. Limit Screen Time at First Checking your phone the moment you wake up often leads to stress, comparison, and distraction. Try starting your morning without scrolling—give your mind space to wake up before diving into notifications. Your morning routine doesn’t have to be complicated—it just needs to be consistent. Experiment with these habits, keep what works for you, and leave the rest. Even small changes can transform how you feel, not only in the morning, but throughout your entire day. Credit Peta Bee Boost your morning routine — 7 habits to try https://www.thetimes.com/life-style/health-fitness/article/the-simple-rules-for-a-healthy-start-to-the-day-smvsbrlgp