Peat is a fibrous material made up of partially decomposed plant materials and natural forms in the earth in locations that fulfil particular requirements. For instance, the climate has to be mild (not rising above a certain temperature), stagnant water must be present, and it will only form in anaerobic conditions, which essentially just means the the absence of oxygen. Peat is most commonly found in Russia and Canada.
Over time, your once-fluffy pillow loses its shape and support, which can negatively impact your sleep and overall health. According to Dr. Rohrscheib, “A flattened or unsupportive pillow can cause your airway to become partially blocked during sleep.” This may lead to more frequent snoring and can even worsen symptoms of obstructive sleep apnea (OSA), a condition that already disrupts breathing during sleep. If you’ve noticed you’re waking up more tired or snoring louder than usual, your pillow might be the hidden culprit.
Beyond sleep disturbances, your old pillow could also be harming your skin. As it ages, it collects oil, dirt, sweat, dead skin cells, and bacteria—especially if it hasn’t been washed or replaced regularly. Essentially, your pillow becomes a breeding ground for things that don’t belong near your face. No matter how diligent you are with your skincare routine, sleeping on a dirty pillow can undo your hard work, potentially leading to clogged pores, irritation, and persistent breakouts.
So if you’re investing in high-quality skincare but still not seeing the glowing results you expect, it might be time to take a closer look at where you’re laying your head each night. Experts recommend replacing your pillow every 1 to 2 years, and washing your pillowcases weekly, to maintain both better sleep quality and clearer skin. A simple pillow upgrade could go a long way in supporting your health—both inside and out.
If you’ve been putting off exercise because of time, here’s good news: just five minutes of daily eccentric exercise can lead to real improvements in strength, flexibility, and even mental health.
A study by researchers at Edith Cowan University (ECU) found that short, home-based workouts focusing on eccentric movements—where muscles lengthen under tension—can deliver noticeable health benefits for people with sedentary lifestyles. Think: slowly lowering into a chair or easing into a push-up.
Over four weeks, participants completed simple exercises like chair squats, reclines, wall push-ups, and heel drops—ten reps each—daily. Despite the minimal time commitment, the results were impressive: better muscle strength, endurance, mobility, and mood.
“Eccentric exercises are not only effective, but accessible,” said Professor Ken Nosaka. “They use your body weight, require no equipment, and can be done anywhere—even spread throughout the day.”
Why It Matters
Sedentary lifestyles are a growing concern. Only 19% of Australian adults meet both aerobic and muscle-strengthening activity guidelines. And as we age, fitness declines—by as much as 1–2% per year after age 30. Regular movement helps reduce the risk of chronic disease, fatigue, and injury, and supports mental well-being.
A Simple Start
While the official recommendation is 150 minutes of exercise per week, that number can feel overwhelming. Starting with five minutes a day makes it manageable—and effective. And according to Professor Nosaka, “Every muscle contraction counts. Start small, and build from there.”
So if you’re short on time, or just starting out, this five-minute strategy could be your stepping stone to a healthier, stronger life.
Juice cleanses have become a popular trend, often promoted as a way to “detox” the body and jumpstart weight loss. But before you commit to a few days of sipping only fruit and vegetable juices, it’s important to understand what really happens to your body—and whether the benefits outweigh the risks.
The Pros
Juicing can temporarily increase your intake of vitamins, minerals, and antioxidants. For some, it may feel like a fresh start, especially after periods of overeating or unhealthy habits. Short-term weight loss is also common, though it’s usually water weight and rarely sustainable.
The Risks
Juice cleanses are low in calories and fiber but high in natural sugars, which can cause blood sugar spikes or crashes. This may lead to headaches, fatigue, or dizziness—especially for those with diabetes or other health conditions. Because juices lack fiber, they don’t keep you full, and some packaged versions include “detox” ingredients like laxatives, which can lead to dehydration and electrolyte imbalances. Unpasteurized juices may also carry harmful bacteria.
Long-Term Concerns
Juice fasting can slow metabolism, reduce muscle mass, and encourage disordered eating patterns. Many people regain the lost weight quickly once they return to normal eating. Certain juices, like those made with spinach or beets, can also be high in oxalates, which may contribute to kidney issues if consumed in excess.
A Better Approach
Instead of extreme cleanses, aim for a balanced diet rich in whole foods, fiber, and hydration. Smoothies, anti-inflammatory meals, mindful eating, and regular exercise offer more sustainable, health-supporting results.
Bottom Line
Juice cleanses aren’t a magic fix. Your body already detoxes naturally. If you’re considering one, talk to your healthcare provider—especially if you have an underlying condition.
Juicy, vibrant, and delicious—strawberries are more than just a pretty fruit. Packed with antioxidants, fiber, and essential nutrients, eating strawberries daily can unlock a wide range of health benefits for your brain, heart, gut, and beyond.
Eating just two servings of strawberries a day (about 2 cups fresh or 24 grams freeze-dried) has been linked to reduced inflammation, better heart function, and sharper memory. Their deep red hue comes from anthocyanins—potent plant compounds known for their antioxidant and anti-inflammatory powers. These help lower markers of inflammation and boost your body’s defense system.
Love Your Heart
Strawberries are loaded with fiber and antioxidants that support cardiovascular health. Regular consumption has been shown to lower LDL cholesterol, improve blood pressure, and reduce overall inflammation—all crucial for heart health.
Boost Your Brainpower
Want to keep your memory sharp? Strawberries may help. Studies show they support cognitive function and may slow down age-related decline. One study even linked higher strawberry intake to a 34% lower risk of developing Alzheimer’s disease.
Gut Check
Thanks to their fiber and polyphenol content, strawberries can act as natural prebiotics—fueling healthy gut bacteria and supporting digestive health.
Blood Sugar Benefits
Despite their natural sweetness, strawberries have a low glycemic index and may actually improve insulin sensitivity when eaten regularly.
Quick Nutrition Snapshot (1 cup sliced):
Caution: People with strawberry allergies or IBS should be mindful of portion sizes. And always wash your berries—strawberries are highly perishable and can carry bacteria.Strawberry Tips: Snack on them fresh, toss into smoothies, top oatmeal, add to salads, or bake into bars. However you enjoy them, your body will thank you.
Silence has been shown to offer numerous mental and physical health benefits. It can lower heart rate, reduce stress, improve mood, and support cognitive function. Yet despite these advantages, many people find silence uncomfortable or even distressing.
For some, constant background noise — from television, music, or podcasts — becomes a coping mechanism. This need for sound may stem from early associations with silence, such as punishment, loneliness, or boredom.
Additionally, individuals who struggle with regulating emotions or intrusive thoughts may find that silence amplifies internal discomfort. People with conditions like ADHD, for example, often use noise to maintain focus or feel balanced.
Still, prolonged exposure to noise — especially at high volumes — can overstimulate the brain, increase stress levels, and impair hearing over time. In contrast, even brief moments of silence, particularly when spent in nature, have been linked to improved relaxation and emotional clarity.
Learning to appreciate silence takes time and intentionality. Experts recommend starting small. Rather than removing all noise, try reducing it in manageable ways — lower the volume of background devices or incorporate short quiet periods into daily routines. Activities like walking, reading, journaling, or sitting outside can become gentle entry points into silent experiences.
Framing silence as a form of self-care or a mental reset can help shift perceptions. Visualizing positive experiences in quiet environments may also ease discomfort. It’s important to experiment and discover what silent practices feel restorative, not forced.
Ultimately, silence doesn’t have to be total or lengthy to be effective. Incorporating even a few minutes of intentional quiet each day can help recalibrate the mind, reduce overstimulation, and foster a deeper sense of calm and presence.
If your morning routine looks like: wake up, pour coffee, scroll phone—you’re not alone. But if coffee is the only thing hitting your stomach first thing, you might unknowingly be sabotaging your metabolism and setting yourself up for a rougher day ahead.
Experts say drinking coffee on an empty stomach, especially without eating breakfast, can do more harm than good. According to functional nutrition therapist Alexa Aboudaram, this habit spikes cortisol—the stress hormone—which can lead to blood sugar crashes, food cravings, slowed metabolism, and even belly fat accumulation over time.
“When your body doesn’t get food upon waking, it interprets that as stress,” Aboudaram explains. “Add coffee on top of that, and your cortisol levels can skyrocket, leading to metabolic slowdown and energy dips later in the day.”
Skipping breakfast not only makes it harder to lose weight, but it also weakens your immune system and can increase your risk of heart disease. In fact, studies have linked regularly skipping breakfast to an 87% higher risk of death from cardiovascular disease.
So what should you do? Eat something—preferably before your first sip of coffee. Nutritionists recommend starting your day with a balanced breakfast that includes protein and healthy fats. Think eggs and avocado, Greek yogurt with nuts, or a protein smoothie.
“Protein helps with muscle repair and satiety, while healthy fats support hormone balance and nutrient absorption,” says Aboudaram. “This combo also curbs cravings and prevents the blood sugar rollercoaster.”
Even a small meal before coffee can blunt that cortisol spike and support a healthier metabolism. So tomorrow morning, before you reach for that comforting cup of joe, fuel your body first. Your energy, focus, and waistline will all benefit.
North America is facing a major pollinator crisis, with new research showing that over 22% of native pollinator species are at elevated risk of extinction. This groundbreaking study, published in Proceedings of the National Academy of Sciences, assessed nearly 1,600 species—including bees, butterflies, moths, beetles, flower flies, bats, and hummingbirds.
Pollinators are crucial to the reproduction of most flowering plants and the production of fruits and seeds. In fact, around 75% of global food crops and nearly 90% of wild plants depend on pollination. Without pollinators, our food systems—and natural ecosystems—would suffer drastically.
The study’s lead author, Dr. Tara Cornelisse of NatureServe, said it paints “the most comprehensive picture yet” of the decline. Alarming findings include:
The biggest threats? Habitat loss, pesticide use, and climate change. These issues not only harm pollinators but also disrupt their food sources, nesting sites, and life cycles.
But there’s hope—and action you can take. Start by planting native flowering plants (even in pots), ensuring they’re pesticide-free. Ask local nurseries about untreated seeds. Let dead plant material remain in your garden—it offers vital shelter for insects.
Even small spaces can help. As co-author Jaret Daniels notes, “Container gardens can offer meaningful support and joy.”
Your backyard can be part of the solution—protecting pollinators protects us all.
The artificial rainbow in your cereal bowl may soon be a thing of the past—and not a moment too soon. Synthetic food dyes, found in brightly colored cereals, candies, and drinks, are finally facing serious scrutiny as states take matters into their own hands. Why? Because Big Food hasn’t.
This week, West Virginia became the first state to pass a sweeping ban on seven toxic dyes used in processed foods—chemicals linked to behavioral issues in children and even cancer in animal studies. More than 20 other states are now following suit, tired of waiting for the federal government and the FDA, which has been dragging its feet for decades.
“We should not be forced to police our own foods,” said Republican Sen. Laura Wakim Chapman. “No more toxic colors, no more poisoning ourselves and our children.” The ban starts in schools this August and goes statewide by 2028.
Let’s be clear: these dyes—derived from petroleum—have already been banned or restricted in Europe, Japan, and Australia. Meanwhile, companies like Kellogg’s quietly removed dyes from Froot Loops in Canada (replacing them with real fruit juices) but left the artificial versions in U.S. products. Why? Because it’s cheaper—and because they can.
Food giants have chosen profits over public health, targeting low-income families and children with the cheapest, most chemically-laden products. And now they’re warning that removing these dyes will raise prices? Please.
Some school districts in West Virginia are already ahead of the curve, phasing out dyed foods before the law kicks in. And if brands won’t clean up their ingredients, school nutrition directors say they’ll simply stop buying from them.
As more states join the fight, one message rings loud and clear: our health is not for sale, and Big Food’s toxic shortcuts are no longer welcome at the table.
As warmer days roll in and we spend more time soaking up the sun, staying hydrated becomes essential. But how much water do you really need? Forget the one-size-fits-all “8×8 rule” (eight 8-ounce glasses a day). According to registered dietitian Renee Fitton, hydration needs vary based on your size, activity level, health, climate—and yes, even altitude.
While the “8×8” is a helpful starting point, it’s not the gold standard. The closest science-backed recommendation is about 125 ounces per day for men and 91 ounces for women, including water from beverages and food. Yes, your smoothie, soup, and even fruits like watermelon count toward your total!
You might need more water if you’re on your feet all day, exercising regularly, living in a hot climate, pregnant or breastfeeding, or noticing signs like dark urine, dry mouth, or muscle cramps. The best hydration hack? Check your pee: light yellow means you’re doing great, dark yellow means drink up!
Hydration Hacks to Make It Easy:
Bonus Tip: Grow Your Own Produce for Hydration Power
Many fruits and veggies are water-rich and can help you stay hydrated. Growing your own—even just in patio containers—is an easy, fun way to boost your water intake naturally. Think cucumbers, tomatoes, lettuce, strawberries, and herbs. Plus, homegrown produce is fresher, more nutritious, and free of chemicals. It also encourages you to eat more plants—something your brain, body, and skin will thank you for.
So whether it’s a tall glass of water or a handful of juicy cherry tomatoes, hydrate smart—and grow something good!
You’ve heard “eat your fruits and vegetables” your whole life—but what if they’re not as nutritious as they used to be? Turns out, they aren’t. Studies show that key nutrients like protein, calcium, iron, and riboflavin have declined in produce since the 1950s. In fact, one study found a 38% drop in riboflavin alone across 43 different crops.
So, what happened? A big culprit is soil health. Over-farming, synthetic fertilizers, and monocropping have stripped our soil of essential nutrients. And when the soil suffers, so do the plants growing in it. Modern crops are also often bred for speed, yield, and pest resistance—not nutrition. Even how produce is harvested, stored, and transported can degrade sensitive vitamins like C.
But here’s the good news: You don’t have to give up on fruits and veggies. Experts still stress their importance—they remain one of the best sources of vitamins, fiber, and antioxidants. You can boost your intake by choosing heirloom or organic varieties, buying local and seasonal when possible, and mixing up your choices to get a wider range of nutrients.
And here’s a powerful step you can take: grow your own produce—even if it’s just in containers on a balcony or patio.
Growing your own food gives you control over soil quality and harvest time, meaning you get peak nutrients and flavor. Plus, gardening connects you to your food, reduces stress, encourages healthy eating, and even gives you a mini workout. Start small with herbs, cherry tomatoes, lettuce, or peppers—they grow well in pots and thrive in small spaces.
You don’t need a farm to make a difference. A few pots, some sunshine, and a little care can bring big benefits—to your plate, your health, and the planet.
Susan has been nurturing her gardening tips and advice for over 00 years, it’s fair to say she knows her beans. She’ll be sharing her knowledge from tried and tested methods.
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