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Struggling to sleep after night shifts or long-distance travel?
Shift work and jet lag can disrupt your body’s internal clock, making it hard to fall asleep, stay asleep, or feel alert when you need to be. The good news: with consistent habits and a structured plan, most people can reset their sleep schedule in about a week.

Your body follows a 24-hour internal clock, known as the circadian rhythm, which regulates sleep, hormones, digestion, and alertness. Light exposure, meal timing, activity, and sleep schedules all influence this rhythm.

• Shift work forces sleep and wake times that conflict with natural light–dark cycles.

• Jet lag occurs when rapid travel across time zones leaves your internal clock out of sync with local time.

Common symptoms include:

• Difficulty falling or staying asleep

• Daytime sleepiness or fatigue

• Poor concentration or mood changes

• Digestive discomfort

Day 3: Time Your Sleep Window

Gradually shift your bedtime closer to your target sleep time. Aim for a sleep window that allows 7 to 9 hours of rest.

If you can’t fall asleep after about 20–30 minutes, get out of bed and do something quiet in low light until you feel sleepy.

Day 4: Align Meals and Caffeine

Meal timing also influences your body clock.

• Eat meals at consistent times aligned with your new schedule.

• Avoid heavy meals within 2–3 hours of sleep.

• Limit caffeine to the first half of your waking period.

Day 5: Optimize Your Sleep Environment

Create a sleep setting that supports rest, especially if sleeping during the day:

• Use blackout curtains or an eye mask

• Keep the room cool, quiet, and comfortable

• Consider white noise to reduce disruptions

Day 6: Be Physically Active at the Right Time

Regular physical activity supports sleep quality and alertness.

• Exercise earlier in your waking period when possible.

• Avoid vigorous activity within a few hours of bedtime.

Day 7: Evaluate and Adjust

By the end of the week, many people notice improved sleep timing and daytime alertness. Continue reinforcing the habits that work best for you.

If sleep remains disrupted, additional evaluation may be helpful.

Seek medical advice if you experience:

• Ongoing insomnia despite schedule adjustments

• Excessive sleepiness that interferes with work or safety

• Snoring, breathing pauses, or restless sleep

• Symptoms lasting longer than several weeks

A clinician can assess for conditions such as shift work sleep disorder, insomnia, or sleep apnea and recommend appropriate treatment.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Centers for Disease Control and Prevention. (n.d.-b). Jet lag disorder. Centers for Disease Control and Prevention. https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html 

Mayo Foundation for Medical Education and Research. (2022, November 19). Jet lag disorder. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027 

Mayo Foundation for Medical Education and Research. (2025e, December 16). Pros and cons of Melatonin. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874 

RR;, K. B. (n.d.). Jet lag and shift work sleep disorders: How to help reset the internal clock. Cleveland Clinic journal of medicine. https://pubmed.ncbi.nlm.nih.gov/21968474/ 

Shift work. Sleep Education. (2021, May 6). https://sleepeducation.org/sleep-disorders/shift-work 

U.S. Department of Health and Human Services. (n.d.). Causes and risk factors. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/circadian-rhythm-disorders/causes 

Grip strength is a simple measure of how strongly you can squeeze or hold an object. While it may seem like a small detail, grip strength plays an important role in daily function, overall health, and long-term well-being.

Grip strength refers to the force generated by the muscles of the hand, wrist and forearm. It is commonly measured using a handheld device called a dynamometer, which records how hard you can squeeze.

Grip strength reflects more than just hand power. It is influenced by muscle mass, nerve function, joint health and overall physical condition. Because of this, grip strength is often used as a general indicator of muscular strength and functional ability.

Improving grip strength can be beneficial for:

• Older adults aiming to maintain independence

• People recovering from hand, wrist or arm injuries

• Individuals with arthritis or joint stiffness

• Athletes and recreational exercisers

• Anyone who notices weakness or fatigue during daily hand tasks

If you have pain, numbness or a medical condition affecting your hands or arms, consult a healthcare professional before starting new exercises.

Grip strength can often be improved with consistent, targeted exercises. These activities focus on strengthening the muscles of the hands and forearms.

Simple Grip Strengthening Exercises

Hand squeezes

• Squeeze a soft ball, therapy putty or rolled towel

• Hold for 3 to 5 seconds, then release

• Repeat 10 to 15 times per hand

Finger pinches

• Pinch a soft object between your thumb and each finger

• Hold briefly, then relax

• Repeat several times on each hand

Wrist curls

• Hold a light weight, resistance band, or household item

• Slowly bend your wrist up and down

• Perform 10 to 15 repetitions in each direction

Farmer’s carries

• Hold a moderately heavy object in each hand

• Walk a short distance while maintaining good posture

• Start with light weight and progress gradually

Contact a healthcare professional if you experience:

• Sudden or severe loss of grip strength

• Persistent hand pain or swelling

• Numbness, tingling or weakness in the hands or arms

• Difficulty performing routine tasks despite exercise

These symptoms may signal an underlying condition that requires evaluation.

Grip strength is a practical and meaningful measure of physical health. It supports daily activities, contributes to independence and may reflect overall muscle strength and function. With simple exercises and regular activity, many people can maintain or improve their grip strength over time.

If you are unsure where to start or have existing health concerns, a healthcare professional or physical therapist can help guide a safe and effective approach.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Doctors, A. the. (2023, December 18). Grip strength an important biomarker for assessing health. UCLA Health. https://www.uclahealth.org/news/article/grip-strength-important-biomarker-assessing-health 

Hua-Rui L;Shouliang H;Zhengze Y;Ning J;Peihua L;Yifei Z;Fenglin P; (n.d.). Optimal dose of resistance training to improve handgrip strength in older adults with sarcopenia: A systematic review and Bayesian model-based network meta-analysis. Frontiers in physiology. https://pubmed.ncbi.nlm.nih.gov/40671711/ 

RW;, B. (n.d.). Grip strength: An indispensable biomarker for older adults. Clinical interventions in aging. https://pubmed.ncbi.nlm.nih.gov/31631989/ 

Colds and the flu can start suddenly, a sore throat in the morning, chills by nightfall. Having a well-stocked cold and flu kit at home can help you manage symptoms early, rest comfortably, and avoid unnecessary trips to the store or clinic when you’re not feeling well.

A home kit doesn’t replace medical care. But it can make recovery easier and help you know when it’s time to seek professional advice.

Most adults experience several colds each year, and seasonal flu remains common. Symptoms such as congestion, cough, fever, fatigue, and body aches can interfere with daily life.

Preparing a kit in advance allows you to:

• Treat symptoms promptly

• Reduce stress when you’re sick

• Avoid spreading illness by staying home

• Focus on rest and recovery

For children
Use only medications labeled for children and follow age-specific dosing. Avoid giving aspirin to children or teenagers due to the risk of Reye’s syndrome.

Symptom relief isn’t only about medication. Comfort measures play an important role.

Hydration and nourishment

• Water or electrolyte drinks

• Herbal teas or clear broths

• Honey (for adults and children over age 1)

Tools for symptom monitoring

• Digital thermometer

• Tissues

• Trash bags or lined wastebasket

Soothing essentials

• Saline nasal spray or rinse

• Humidifier or vaporizer

• Warm blankets or heating pad (used safely)

People at higher risk, including older adults, young children, pregnant individuals, and those with chronic medical conditions, may need earlier medical evaluation.

Review your cold and flu kit once or twice a year, ideally before flu season begins. Replace expired medications, restock supplies, and tailor the kit to your household’s needs.

Being prepared can’t prevent illness, but it can make caring for yourself or a loved one easier, and help you focus on what matters most: recovery.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Centers for Disease Control and Prevention. (n.d.-a). Flu: What to do if you get sick. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/takingcare/index.html 

Centers for Disease Control and Prevention. (n.d.-a). Manage common cold. Centers for Disease Control and Prevention. https://www.cdc.gov/common-cold/treatment/index.html 

Mayo Foundation for Medical Education and Research. (2023c, May 24). Common cold. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605 

Mayo Foundation for Medical Education and Research. (2024b, January 9). Self-care for the flu. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/swine-flu/expert-answers/swine-flu-symptoms/faq-20058379 

Mayo Foundation for Medical Education and Research. (2024b, July 12). Cold remedies: What works, what doesn’t. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403 

Healthy aging isn’t about trying to stop time. It’s about maintaining strength, mobility, thinking skills and independence so you can keep doing the things that matter to you.

Many people ask similar questions as they get older:

• How do I stay strong and avoid becoming frail?

• How can I keep my brain sharp and lower my risk of dementia?

• Is it possible to slow aging or improve my “healthspan”?

• Which vitamins or supplements are actually worth taking after 50?

Research shows that healthy aging is shaped less by any single pill or product and more by daily habits that support physical and mental function over time.

Why Muscles Matter as You Age

As people get older, they naturally lose muscle mass and strength, a condition known as sarcopenia. This loss is strongly linked to:

• Falls and fractures

• Difficulty with daily activities

• Loss of independence

Healthy aging is increasingly defined by functional ability or your ability to walk, climb stairs, carry groceries and get up from a chair.

What Helps Most

• Strength training 2–3 times per week
  Exercises that work major muscle groups help preserve strength and balance. Moderate-to-high intensity resistance training is safe and effective for many older adults when done correctly.

• Balance training
  Simple exercises that challenge balance can lower fall risk.

• Enough protein
  Protein needs often increase with age. Spreading protein intake across meals helps support muscle maintenance.

What About Supplements?

Protein supplements or creatine may help some older adults who struggle to meet protein needs through food alone, but they work best alongside regular strength training, not instead of it.

Healthspan vs. Biological Age

• Lifespan: how long you live

• Healthspan: how long you live in good physical and mental health

Healthy aging focuses on maximizing healthspan—maintaining strength, mobility and independence for as long as possible.

Can You Lower Your "Biological Age?"

New tests estimate biological age using blood markers or epigenetic changes. Early studies suggest that regular exercise, good nutrition, adequate vitamin D (when deficient), and omega-3 fatty acids may slightly influence some biological aging markers. However, experts caution that these tests are not diagnostic and don’t yet predict individual health outcomes.

Products marketed as “longevity pills,” NAD+ boosters or cellular anti-aging formulas often lack long-term evidence showing meaningful health benefits.

Keeping Bones Strong

Bone density naturally declines with age, especially after menopause. To support bone health:

• Weight-bearing and resistance exercise are essential

• Calcium and vitamin D help maintain bone strength when intake or levels are low

Supplements work best when paired with movement, not as a replacement for it.

Joint Comfort and Staying Active

Glucosamine, chondroitin and collagen are widely used for joint health.

What consistently helps:

• Staying physically active

• Maintaining a healthy weight

• Following an anti-inflammatory eating pattern

Healthy aging isn’t about finding a single supplement or reversing time. It’s about supporting the systems that keep you strong, mobile and mentally engaged.

If you’re considering supplements or making changes to your routine, talk with your healthcare professional, especially if you have chronic conditions or take medications.

Small, consistent steps taken today can make a meaningful difference in how you age tomorrow.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

10 common misconceptions about aging | National Institute on Aging. (n.d.-a). https://www.nia.nih.gov/health/healthy-aging/10-common-misconceptions-about-aging 

Bone Health and Osteoporosis Foundation’s updated “Clinician’s guide to prevention and treatment of osteoporosis” is now available . Bone Health & Osteoporosis Foundation. (2022, June 6). https://www.bonehealthandosteoporosis.org/news/bone-health-and-osteoporosis-foundations-updated-clinicians-guide-to-prevention-and-treatment-of-osteoporosis-is-now-available/ 

How the aging brain affects thinking | National Institute on Aging. (n.d.-a). https://www.nia.nih.gov/health/brain-health/how-aging-brain-affects-thinking 

Li J;Capuano AW;Agarwal P;Arvanitakis Z;Wang Y;De Jager PL;Schneider JA;Tasaki S;de Paiva Lopes K;Hu FB;Bennett DA;Liang L;Grodstein F; (n.d.). The mind diet, brain transcriptomic alterations, and dementia. Alzheimer’s & dementia : the journal of the Alzheimer’s Association. https://pubmed.ncbi.nlm.nih.gov/39129336/ 

Osteoarthritis. American College of Rheumatology - empowering rheumatology professionals. (n.d.). https://rheumatology.org/patients/osteoarthritis 

PM;, P. M. M. A. (n.d.). Resistance exercise for muscular strength in older adults: A meta-analysis. Ageing research reviews. https://pubmed.ncbi.nlm.nih.gov/20385254/ 

Skin care in your 40s and 50s. American Academy of Dermatology. (n.d.-d). https://www.aad.org/public/everyday-care/skin-care-basics/care/skin-care-in-your-40s-and-50s 

World Health Organization. (n.d.). Ageing and health. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/ageing-and-health 

Athlete’s foot and other fungal skin infections are extremely common. Yet many people feel frustrated or embarrassed when symptoms return again and again despite treatment. You may have found yourself wondering why athlete’s foot keeps coming back or looking for reliable guidance on how to prevent toenail fungus.

Understanding why fungal infections recur can help you break the cycle and protect your skin long-term.

Fungal organisms thrive in warm, moist environments. Feet, especially when enclosed in shoes for long periods, provide ideal conditions for fungal growth.

Common reasons infections return include:

1. The fungus wasn’t fully eliminated

Symptoms such as itching or redness may improve before the fungus is completely gone. Stopping treatment too early allows remaining organisms to multiply again.

2. Reinfection from shoes, socks, or shared surfaces

Fungal spores can survive in:

• Shoes and athletic footwear

• Socks and towels

• Locker room floors and communal showers

Even after successful treatment, exposure to contaminated items can lead to reinfection.

3. Skin barrier damage

Cracked, dry, or macerated skin allows fungi to penetrate more easily. This is common between toes, where moisture tends to collect.

4. Underlying toenail fungus

Toenail fungus often acts as a reservoir. Without addressing it, athlete’s foot keeps coming back, even when skin symptoms are treated repeatedly.

Athlete’s foot (tinea pedis)

Typically causes itching, burning, scaling, and peeling skin, often between the toes or on the soles.

Toenail fungus (onychomycosis)

Leads to thickened, brittle, discolored nails. Toenail fungus is slower to treat and more likely to recur.

Fungal infections elsewhere on the body

Fungi can spread to other areas such as the groin or hands, especially with repeated scratching or shared towels.

Protect your feet in shared spaces

• Wear sandals or shower shoes in locker rooms and pools

• Avoid sharing towels, socks, or shoes

Treat nails and skin together

If you have both athlete’s foot and toenail fungus, treating only the skin may not be enough. Addressing nail infection reduces the chance that fungus will spread back to surrounding skin.

Maintain healthy skin

• Moisturize dry skin to prevent cracking

• Trim toenails straight across and keep them clean

See a healthcare professional if:

• Symptoms persist despite over-the-counter treatment

• Nails become painful, thickened, or distorted

• You have diabetes or circulation problems

• Signs of bacterial infection appear, such as redness, swelling, or drainage

Prescription treatments may be needed for persistent or widespread infections.

Although fungal foot infections are widely discussed online and often considered embarrassing, they’re among the most common skin conditions worldwide. With consistent treatment, proper foot care, and preventive habits, most people can reduce recurrence and protect long-term foot health.

If athlete’s foot keeps coming back, it’s usually not a failure. It’s a sign that prevention and treatment need to work together.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

11 tips to prevent nail fungus. American Academy of Dermatology. (n.d.-a). https://www.aad.org/public/diseases/a-z/prevent-another-nail-infection 

Centers for Disease Control and Prevention. (n.d.). What causes ringworm and fungal nail infections. Centers for Disease Control and Prevention. https://www.cdc.gov/ringworm/causes/index.html 

How to prevent athlete’s foot. American Academy of Dermatology. (n.d.-b). https://www.aad.org/public/diseases/a-z/athletes-foot-prevent 

Mayo Foundation for Medical Education and Research. (2024a, May 15). Nail fungus. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/nail-fungus/symptoms-causes/syc-20353294 

If your skin reacts to seemingly everything causing redness, stinging, itching or breakouts, you’re not alone. Sensitive skin is a common concern, and while store shelves are crowded with products promising “active” results, some people may find success using simple, fragrance-free formulas.

Sensitive skin isn’t a medical diagnosis. It’s a symptom pattern and a sign that your skin barrier isn’t functioning optimally.

Common triggers include:

• Fragrance and essential oils

• Harsh surfactants

• Over-exfoliation

• Preservatives or dyes

• Environmental stressors (cold, heat, pollution)

When the skin barrier is compromised, moisture escapes more easily and irritants penetrate more deeply. The result can be burning, redness, dryness or flares of conditions like eczema or rosacea on your skin. 

Here’s what they look for:

Barrier-supporting ingredients

• Petrolatum

• Ceramides

• Glycerin

These help lock in moisture and repair the skin’s protective layer.

Common irritants to avoid

• Fragrance (including essential oils)

• Lanolin (for some people)

• Harsh alcohols

• Unnecessary botanical extracts

While no product works for everyone, Vanicream Sensitive Skin Care products, along with other fragrance free skin care, are often considered a strong option for people seeking the best moisturizer for sensitive skin, especially those with eczema, contact dermatitis or post-procedure skin.

Moisturizer gets a lot of attention, but cleansing can be just as important. Harsh cleansers can strip the skin barrier before moisturizer ever has a chance to help.

If you have sensitive skin, look for a cleanser that is:

• Mild, non-foaming or low-foam formulas

• pH-balanced 

• Labeled for sensitive skin

Using gentle cleansers helps preserve natural oils and reduces irritation, especially when washing your face or body daily.

Sensitive skin doesn’t stop at the jawline. Fragrance and irritants in body washes or lotions can still trigger widespread reactions.

Using fragrance-free body and face products consistently helps reduce cumulative irritation. Many dermatologists advise patients to simplify their entire routine, not just one step, to allow the skin barrier time to heal.

If your skin feels reactive, less may truly be more. Choosing a best moisturizer for sensitive skin, paired with gentle cleansing and fragrance-free care, is often the first  and most effective step toward calmer, healthier skin.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Atopic dermatitis: Self-care. American Academy of Dermatology. (n.d.-a). https://www.aad.org/public/diseases/eczema/types/atopic-dermatitis/self-care 

Kim, S., Ly, B. K., Ha, J. H., Carson, K. A., Hawkins, S., Kang, S., & Chien, A. L. (2022, February). A consistent skin care regimen leads to objective and subjective improvements in dry human skin: Investigator-blinded randomized clinical trial. The Journal of dermatological treatment. https://pmc.ncbi.nlm.nih.gov/articles/PMC7529700/ 

Mayo Foundation for Medical Education and Research. (2024c, November 22). 5 tips for healthy, glowing skin. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237 

Skin care in your 40s and 50s. American Academy of Dermatology. (n.d.-d). https://www.aad.org/public/everyday-care/skin-care-basics/care/skin-care-in-your-40s-and-50s 

Many people associate mobility aids with losing independence. In reality, the opposite is often true. The right mobility aid used at the right time can help you stay active, reduce pain, prevent falls and protect your long-term independence.

If you’ve been wondering when to start using a cane or debating a cane vs walker, you’re not alone. These decisions are common, personal and often emotional. Understanding your options and knowing when extra support can help can make the transition feel more empowering than limiting.

It’s common to resist using a cane or walker, even when balance or strength has changed. Some of the most common concerns include:

• Fear of looking “old” or frail

• Worry about becoming dependent on the device

• Belief that using an aid means health is declining

• Concern about how others will react

These feelings are understandable. But mobility aids are tools and are not a measure of worth or ability. When used appropriately, they can help you move more confidently and safely, which often allows people to do more, not less.

Choosing between a cane and a walker depends on how much support you need and how your body moves.

When a Cane May be Enough

A cane provides light support and balance assistance. It may be appropriate if you:

• Have mild balance issues

• Need support on one side due to arthritis, injury or weakness

• Walk independently but feel slightly unsteady

• Experience pain that improves with light weight-bearing support

A properly fitted cane can reduce stress on joints and improve stability without limiting movement. Learn more about different types of canes and how to choose the right one.

When a Walker May be Safer

A walker provides greater stability and weight support. It may be a better choice if you:

• Feel unsteady on both sides

• Have significant balance problems

• Need to put weight through your arms to reduce leg pain

• Have fallen recently or feel at high risk for falling

Walkers come in several styles, including standard walkers and rollators with wheels and seats. Explore available walkers to find options that match your mobility needs and lifestyle.

In some cases, other devices may help:

• Walking poles for balance during outdoor activity

• Wheelchairs or scooters for longer distances

• Accessories such as grips, tips or seats to improve comfort and safety

A physical therapist or health care professional can help determine the best option and ensure proper fit.

If you’re unsure when to start using a cane or walker, consider these steps:

1.  Talk with a health care professional about your symptoms and concerns

2.  Get properly fitted — height and handle placement matter

3.  Practice using the device at home before going out

4.  Use accessories that improve comfort, grip and stability

5.  Reassess over time — your needs may change

Using a mobility aid isn’t a sign of weakness. It’s a proactive choice to protect your health, maintain independence and stay engaged in daily life.

If you’re on the fence, remember: the goal isn’t to walk without assistance. It’s to move safely, confidently and comfortably for as long as possible.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

American Academy of Family Physicians. (2021, June 15). How to use canes and Walkers. American Family Physician. https://www.aafp.org/pubs/afp/issues/2021/0615/p737-s1.html 

Mayo Foundation for Medical Education and Research. (2023e, August 15). TIPS for choosing and using walkers. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/walker/art-20546805 

Tip sheet: Choosing the right cane or Walker. Tip Sheet: Choosing the Right Cane or Walker | HealthInAging.org. (n.d.). https://www.healthinaging.org/tools-and-tips/tip-sheet-choosing-right-cane-or-walker 

Many people are exploring alternatives to traditional menstrual products, often motivated by concerns about comfort, environmental impact, material transparency, or skin sensitivity. Organic tampons and washable period pants are two options that have become increasingly available. Understanding how these products are made, how they are used, and what potential benefits they offer can help you make informed decisions.

Organic tampons are typically made from certified organic cotton. This means the cotton is grown without synthetic pesticides and is processed without chlorine bleaching or added fragrances. In most cases, organic tampons contain fewer additives than conventional tampons, which may include rayon fibers, deodorants, dyes, or additional finishing agents.

The primary distinction is material transparency. Manufacturers of organic products often emphasize clear labeling and shorter ingredient lists. 

Washable period pants, sometimes called reusable period underwear, are designed to absorb menstrual flow through built-in layers of moisture-wicking, absorbent, and leak-resistant fabric. They can be worn alone or as a backup with tampons, pads, or menstrual cups.

These products are intended to be washed and reused, which may reduce the need for disposable products. Absorbency levels vary based on design, so different options may be suitable for light, moderate, or heavy flow days.

Period pants typically include:

• A top layer that pulls moisture away from the skin.

• One or more absorbent layers.

• A leak-resistant outer layer to provide protection.

They are designed to feel similar to regular underwear, and many brands focus on comfort, stretch, and breathability.

Comfort and Convenience

Many individuals find these products comfortable for daily wear. They may also be useful for adolescents or people who prefer products that require little adjustment throughout the day.

Waste Reduction

Because period pants are reusable, they may help reduce the volume of disposable pads and liners sent to landfills.

Cost Considerations

Reusable products involve a higher initial cost but may be cost-effective over time, depending on personal use patterns.

Menstrual needs vary widely. When selecting organic tampons, washable period pants, or any other menstrual product, it may help to consider:

• Your flow pattern (light, moderate, heavy)

• Comfort and skin sensitivity

• Lifestyle factors such as exercise or travel

• Environmental considerations

• Cost and long-term use preferences

• Any prior irritation with specific materials

You may find that a combination of products works best. For example, some individuals use organic tampons during the day and period pants at night, or use reusable underwear as back-up protection.

Are organic tampons safer?

Organic tampons are regulated for safety in the same way as conventional tampons. Their primary difference is the use of organic cotton and the absence of added fragrances or certain chemicals.

Do organic tampons reduce the risk of toxic shock syndrome?

No. TSS risk is related to tampon absorbency, length of wear, and individual factors, not whether the product is organic.

Are washable period pants hygienic?

When used and washed according to manufacturer instructions, period pants are designed to be hygienic, safe, and suitable for repeated use.

Do period pants work for heavy flow?

Many brands offer high-absorbency designs. Some individuals with heavy flow may prefer to pair them with another menstrual product for additional reassurance.

How many pairs of period pants do I need?

This varies. Some people use three to five pairs per cycle, depending on how often they wash laundry and whether they combine them with other products.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Ramsay, C., Hennegan, J., Douglass, C. H., Eddy, S., Head, A., & Lim, M. S. C. (2023, March 11). Reusable period products: Use and perceptions among young people in Victoria, Australia. BMC women’s health. https://pmc.ncbi.nlm.nih.gov/articles/PMC10006563/ 

Singh, J., Mumford, S. L., Pollack, A. Z., Schisterman, E. F., Weisskopf, M. G., Navas-Acien, A., & Kioumourtzoglou, M.-A. (2019, February 11). Tampon use, environmental chemicals and oxidative stress in the biocycle study. Environmental health : a global access science source. https://pmc.ncbi.nlm.nih.gov/articles/PMC6371574/ 

van Eijk, A. M., Jayasinghe, N., Zulaika, G., Mason, L., Sivakami, M., Unger, H. W., & Phillips-Howard, P. A. (2021, September 24). Exploring menstrual products: A systematic review and meta-analysis of reusable menstrual pads for public health internationally. PloS one. https://pmc.ncbi.nlm.nih.gov/articles/PMC8462722/ 

Health conditions, lifestyle changes and aging bring distinct needs for men. According to the Mayo Clinic, men face unique risk factors and health challenges from cardiovascular disease to prostate health to changes in testosterone over time. Having products that address such concerns, when used in conjunction with evidence-based guidance, can support overall wellness. It’s important to remember products are one component. Lifestyle factors, like exercise, healthy diet, sleep and stress management, remain foundational.

1. Penile devices

These devices are aimed at intimate wellness and sexual function. Examples include traction-therapy devices for curvature (Peyronie’s Disease), vacuum-therapy systems and constriction loops. 

What to consider:

• Ensure you understand the condition being addressed (for example, erectile dysfunction or curvature) and discuss with your healthcare provider.

• Devices often require consistent use and correct fitting for best results.

• Check for HSA/FSA eligibility if you have a health savings account.

• Maintain the device and follow instructions for safe use.

2. Topical products for confidence and comfort

Confidence in intimate settings often depends on comfort, self-care, and skin health. There are several topical products designed to help men feel comfortable, prepared, and confident during intimate moments. These solutions are developed with sensitivity and effectiveness in mind, supporting both physical readiness and personal assurance.

What to consider:

• Soothing lubricants and gels – Gentle, medical-grade lubricants can enhance comfort and ease of motion while helping prevent friction-related discomfort. Many are designed to be safe for use with penile devices or intimate activity.

• Topical performance and desensitizing products – Certain topical formulations are created to help manage sensitivity or support endurance. Look for clinically tested options and always follow usage directions carefully.

• Identify your goals: Are you focusing on intimate health, skin health, overall vitality, or preserving wellness as you age? Clarify your priorities first.

• Talk to a clinician: Especially when devices or hormone-related supplements are involved.

• Prioritize quality: Ensure you do research and consult with your treating provider before starting new supplements or using a new device. 

• Ensure consistency: Any device or supplement will require regular, correct use.

• Monitor outcomes: Track how you feel, any side effects, improvements or lack thereof and reassess with your provider.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Chung, E., & Brock, G. (2013, February). Penile traction therapy and Peyronie’s disease: A state of art review of the current literature. Therapeutic advances in urology. https://pmc.ncbi.nlm.nih.gov/articles/PMC3547530/ 

Mayo Foundation for Medical Education and Research. (2025a, March 1). Erectile dysfunction. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/diagnosis-treatment/drc-20355782 

Flexible Spending Accounts (FSA) and Health Savings Accounts (HSA) are valuable tools that help you manage out-of-pocket health care costs. These accounts let you set aside pre-tax dollars for eligible medical expenses, from prescription medications to select over-the-counter items.

In some cases, you may also be able to use your FSA or HSA funds to purchase skin care products or other health-related items if they are recommended by your health care provider and accompanied by a Letter of Medical Necessity (LMN).

Although FSAs and HSAs serve a similar purpose, which helps you pay for qualified medical expenses with pre-tax funds, there are key differences between the two accounts:

• Eligibility:
• An FSA is typically offered through an employer as part of a benefits package. You cannot open one independently.
• An HSA is available to individuals who are enrolled in a high-deductible health plan (HDHP) and can be opened through an employer or financial institution.
• Ownership and Portability:
• An FSA is owned by your employer. If you leave your job, your unused funds generally do not move with you.
• An HSA is owned by you. The money stays with you even if you change jobs or health plans.
• Rollover Rules:
• FSA funds typically must be used within the plan year, although some employers may allow a small amount to roll over or a short grace period to spend remaining funds.
• HSA funds roll over from year to year without expiration, allowing your balance to grow over time.
• Contribution Limits:
• Both accounts have annual contribution limits that are set by the IRS and can change each year.

Both FSAs and HSAs can be used for a wide variety of eligible expenses, including prescription medications, medical devices, and certain skin care products with a Letter of Medical Necessity.

You may be able to use your FSA or HSA funds for items such as:

• Dermatologist-recommended skin care products, including specific cleansers, moisturizers, or acne treatments used to manage chronic skin conditions such as eczema, rosacea, or severe acne.

• Medical-grade sunscreens prescribed to protect sensitive skin or to manage sun-related disorders.

• Compression garments used for medical conditions like varicose veins or lymphedema.

• Specialty medical devices, such as light therapy tools for psoriasis or percussive therapy guns for chronic pain management.

Always check with your plan administrator to confirm eligibility before making a purchase.

1. Consult your provider: Discuss your symptoms or condition with your health care provider. If a specific product or treatment is recommended, ask whether it qualifies for an LMN.

2. Get the letter in writing: The LMN should include your provider’s name, signature, and a brief explanation of why the product is necessary for your medical condition.

3. Submit documentation: Keep your receipt and the LMN for your records. Some FSA or HSA administrators require you to submit both documents for reimbursement or payment approval.

Using your FSA or HSA funds effectively helps you save money while managing your health needs. A Letter of Medical Necessity ensures that qualified products, particularly those related to chronic skin conditions or ongoing medical care, are covered appropriately.

By understanding what qualifies and maintaining proper documentation, you can make the most of your health spending accounts and focus on what matters most - your well-being.

*Not all products available at Mayo Clinic Store are FSA or HSA eligible, even with a Letter of Medical Necessity (LMN). The Internal Revenue System (IRS) decides which items and expenses can be from an FSA or HSA and are able to modify the list at any time. It is best to always consult with your benefits administator for advice on the eligibility of products. You can also familiarize yourself with the the eligibility requirements from the IRS for medical expenses prior to requesting an LMD from your treating provider. 

Related articles: 

Maximize Your Health Savings for FSA/HSA

Sources: 

Health Care Options, using a flexible spending account FSA. HealthCare.gov. (n.d.). https://www.healthcare.gov/have-job-based-coverage/flexible-spending-accounts/ 

Letter of medical necessity: Definition & examples. MetLife. (n.d.). https://www.metlife.com/stories/benefits/letter-of-medical-necessity/ 

Publication 502 (2024), medical and dental expenses. Internal Revenue Service. (n.d.). https://www.irs.gov/publications/p502 

Many people think sunscreen is only necessary on hot, sunny days. However, dermatologists and skin health experts agree: protecting your skin from the sun’s ultraviolet (UV) rays is important all year long. Whether it’s summer or winter, clear or cloudy, sunscreen plays a key role in maintaining healthy skin and reducing the risk of long-term damage.

The sun emits two types of harmful rays: ultraviolet A (UVA) and ultraviolet B (UVB). UVA rays penetrate deep into the skin and contribute to premature aging and wrinkles, while UVB rays cause sunburn. Both types can increase your risk of skin cancer, including melanoma, the most serious form.

Even when it’s cloudy, up to 80% of UV rays can pass through the clouds. Snow, sand, and water can also reflect sunlight, increasing your exposure. That means you can still experience sun damage on overcast or cold days, during outdoor activities, or even while driving.

For effective protection, dermatologists recommend using a broad-spectrum sunscreen with an SPF of 30 or higher. “Broad-spectrum” means the product protects against both UVA and UVB rays.

If you have sensitive or acne-prone skin, look for sunscreens labeled “noncomedogenic” or “for sensitive skin.” Mineral-based sunscreens containing zinc oxide or titanium dioxide are often well tolerated.

Water-resistant formulas are helpful during physical activity, swimming, or sweating, but should still be reapplied at least every two hours.

To get the most benefit from your sunscreen:

• Apply it 15 minutes before going outside.

• Use about one ounce (a shot glass full) to cover exposed skin.

• Don’t forget your ears, neck, tops of feet, and back of your hands.

• Reapply every two hours, or more often if you’re swimming or sweating.

Sunscreen should be part of your daily routine, just like brushing your teeth. Apply it to your face, neck, and any exposed areas each morning, even if you’ll spend most of the day indoors. UVA rays can penetrate glass, meaning your skin is still at risk while driving or sitting near windows.

• Use lip balm with SPF 15 or higher.

• Wear protective clothing, a wide-brimmed hat, and UV-blocking sunglasses.

• Seek shade during midday hours when the sun’s rays are strongest.

• Avoid tanning beds, which emit harmful UV radiation.

Sunscreen is a simple, effective way to protect your skin and promote lifelong skin health. By making sunscreen a daily habit, you can reduce your risk of skin cancer, prevent early signs of aging, and keep your skin healthy no matter the season. 

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Center for Drug Evaluation and Research. (n.d.). Sunscreen: How to help protect your skin from the sun. U.S. Food and Drug Administration. https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun 

Sunscreen. The Skin Cancer Foundation. (2025, October 20). https://www.skincancer.org/skin-cancer-prevention/sun-protection/sunscreen/ 

Sunscreen faqs. American Academy of Dermatology. (n.d.-d). https://www.aad.org/media/stats-sunscreen 

Methylcobalamin is one of the active forms of vitamin B12, a water-soluble vitamin that plays an essential role in red blood cell production, nervous system function, and DNA synthesis. While vitamin B12 is commonly available in different forms, methylcobalamin has received attention for its potential benefits in supporting nerve health and treating vitamin B12 deficiency.

Vitamin B12 is a general term that refers to a group of related compounds called cobalamins. The most common forms include cyanocobalamin, hydroxocobalamin, and methylcobalamin.

• Cyanocobalamin is a synthetic form often used in supplements and fortified foods. It is stable and widely available, but the body must convert it into active forms before use.

• Methylcobalamin is a naturally occurring, bioactive form of vitamin B12. Because it does not require conversion, the body can use it directly for cellular processes, particularly those involving the nervous system.

Both forms can correct vitamin B12 deficiency, though some healthcare providers prefer methylcobalamin for neurological support.

Methylcobalamin is commonly used for conditions related to vitamin B12 deficiency. These may include:

• Pernicious anemia: a condition in which the body cannot absorb enough vitamin B12.

• Peripheral neuropathy: nerve damage that can cause tingling, numbness, or pain in the hands and feet.

• Diabetic neuropathy: nerve damage linked to long-term high blood sugar levels.

• Cognitive health: some research suggests methylcobalamin may support memory and brain function in older adults, though more evidence is needed.

In addition to supplementation for deficiency, methylcobalamin has been studied for its potential role in sleep regulation and mood support, but findings remain preliminary.

Methylcobalamin is generally considered safe when taken at recommended doses. Vitamin B12 is water-soluble, which means excess amounts are usually excreted in urine. Side effects are rare but may include mild digestive upset, headache, or skin reactions at the injection site when given by shot.

People with certain medical conditions, such as kidney disease or Leber’s hereditary optic neuropathy, should discuss methylcobalamin use with a healthcare professional before starting supplements.

Methylcobalamin is a naturally active form of vitamin B12 that supports red blood cell production, nerve function, and DNA synthesis. It may be particularly helpful for individuals with B12 deficiency, peripheral neuropathy, or conditions affecting nerve health. While both methylcobalamin and cyanocobalamin are effective, methylcobalamin may offer unique advantages for neurological support.

If you are considering methylcobalamin, talk with your healthcare provider to determine whether it is the right form of vitamin B12 for your needs.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ 

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ 

U.S. National Library of Medicine. (n.d.). Methylcobalamin - Pubchem. National Center for Biotechnology Information. PubChem Compound Database. https://pubchem.ncbi.nlm.nih.gov/compound/Methylcobalamin 

Phosphatidylserine is a natural fatty substance, known as a phospholipid, that plays an important role in cell function, particularly in the brain. It is found in foods and is also available as a dietary supplement. Research suggests that phosphatidylserine may influence stress response, memory, and other aspects of cognitive health.

Cortisol is a hormone released during times of stress. Elevated cortisol levels over time can affect mood, sleep, and overall health. Some studies suggest that phosphatidylserine may help regulate cortisol by lowering its response after exercise or stress. This effect could support resilience to stress and promote a more balanced hormonal response. More research is needed to fully understand how phosphatidylserine affects cortisol in different populations.

Brain fog describes feelings of mental fatigue, forgetfulness, or lack of clarity. Early research indicates that phosphatidylserine supplements may support memory, attention, and cognitive processing speed, especially in older adults. Some small studies also suggest potential benefits for individuals experiencing stress-related mental fatigue. However, results are mixed, and more large-scale trials are needed before phosphatidylserine can be recommended as a reliable treatment for brain fog.

Phosphatidylserine supplements have been studied in children, particularly for attention and behavior concerns. Some evidence suggests it may be well tolerated and could offer benefits in specific cases. However, long-term safety data in children are limited. Parents should not start supplements without consulting a pediatrician, who can weigh potential benefits and risks based on a child’s health needs.

Phosphatidylserine is a naturally occurring phospholipid that supports brain health and may help regulate cortisol levels. It is found in certain foods and available as a supplement. While research shows promise for stress and cognitive support, evidence remains limited. If you are considering phosphatidylserine, for yourself or your child, speak with a healthcare professional before starting.

*This article is intended for informational purposes only and should not substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

Cleveland Clinic. (2025, September 25). Benefits of phosphatidylserine supplements. Cleveland Clinic. https://my.clevelandclinic.org/health/drugs/25129-phosphatidylserine 

Duan H;Xu N;Yang T;Wang M;Zhang C;Zhao J;Li Z;Chen Y;Yan J;Zhang M;Li W;Yue Z;Ma F;He R;Huang G; (n.d.). Effects of a food supplement containing phosphatidylserine on cognitive function in Chinese older adults with mild cognitive impairment: A randomized double-blind, placebo-controlled trial. Journal of affective disorders. https://pubmed.ncbi.nlm.nih.gov/39317299/ 

Ma, X., Li, X., Wang, W., Zhang, M., Yang, B., & Miao, Z. (2022, August 3). Phosphatidylserine, inflammation, and central nervous system diseases. Frontiers in aging neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC9382310/ 

Starks, M. A., Starks, S. L., Kingsley, M., Purpura, M., & Jäger, R. (2008, July 28). The effects of phosphatidylserine on endocrine response to moderate intensity exercise. Journal of the International Society of Sports Nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC2503954/ 

Shower safety is important for people of all ages, but it becomes especially critical for older adults, people recovering from surgery, and those with mobility challenges. Slips and falls in the bathroom are common, but many risks can be reduced with the right precautions and safety products.

Bathrooms are one of the most common places for household accidents. Wet, slippery surfaces, combined with limited space, increase the risk of falls. For older adults, a fall can lead to serious injuries, such as fractures. Even younger adults and children can benefit from safety features that make showers more secure and comfortable.

Many products are designed to make showering safer and more comfortable:

Non-slip mats and strips

Placed on the shower floor, these reduce the risk of slipping on wet surfaces. They are available in different sizes and textures to suit different types of showers.

Grab bars and safety rails

Grab bars provide sturdy handholds for balance and support. They can be installed vertically, horizontally, or at an angle. Look for models with textured grips to prevent slipping.

Shower chairs and benches

For people who have difficulty standing for long periods, a shower chair or bench offers stability and reduces fatigue. Some models fold up to save space.

Handheld shower heads

A handheld shower head allows better control of water flow and makes it easier to bathe while seated. Many models include adjustable settings for comfort.

Raised shower thresholds or curbless showers

For people using mobility aids like walkers or wheelchairs, a curbless or walk-in shower can significantly reduce the risk of tripping when entering or exiting.

Slip-resistant flooring

If you are remodeling, choosing slip-resistant tiles or flooring can make a big difference in safety.

If you or a loved one has experienced a fall, struggles with balance, or has mobility challenges, consider discussing shower safety with a healthcare provider. Occupational therapists can recommend specific products or modifications based on individual needs.

Shower safety is essential for preventing falls and injuries in the bathroom. Simple changes such as adding non-slip mats, grab bars, and handheld shower heads can make daily routines safer and more comfortable. Whether for children, older adults, or anyone with limited mobility, investing in shower safety products supports both independence and peace of mind.

*This article is intended for informational purposes only and should not substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

AC;, L. I. R. (n.d.). Grab bar use influences fall hazard during bathtub exit. Human factors. https://pubmed.ncbi.nlm.nih.gov/34963373/ 

Mayo Clinic. (2017). Home Safety Tips. Rochester, Minnesota; Mayo Clinic. https://mcforms.mayo.edu/mc0400-mc0499/mc0496.pdf 

U.S. National Library of Medicine. (n.d.-a). Bathroom safety for adults: Medlineplus Medical Encyclopedia. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000021.htm 

Knee replacement surgery is one of the most effective treatments for severe knee arthritis or injury. The procedure can relieve chronic pain, improve mobility, and restore quality of life. But surgery is only the first step. A successful recovery also depends on rehabilitation. Physical therapy (PT) and occupational therapy (OT) are essential for regaining strength, independence, and confidence after knee replacement.

Following knee replacement surgery, the body needs time and structured support to heal. The new joint requires surrounding muscles, ligaments, and tissues to adapt. Pain, swelling, and stiffness can make movement difficult, and old walking patterns often need to be retrained.

Physical and occupational therapists design individualized recovery plans that address these challenges. Their guidance helps patients move safely, restore function, and return to everyday activities with confidence.

Regaining independence in daily life: occupational therapy focuses on activities such as bathing, dressing, cooking, and cleaning. After knee replacement, these tasks can be difficult at first. OT provides training, adaptive equipment, and strategies to make daily routines easier and safer.

Improving home safety: an OT can evaluate your home and suggest modifications to reduce fall risks. Common recommendations include adding grab bars, using a shower chair, raising toilet seats, or rearranging furniture to allow easier use of a walker or cane.

Conserving energy and protecting the new joint: recovery from knee surgery often brings fatigue. OT helps patients pace themselves, conserve energy, and learn safe ways to protect their new joint while staying active.

Returning to valued activities: from gardening to exercise to playing with grandchildren, occupational therapy helps patients return to meaningful activities. Individualized plans are designed to restore not just physical ability but also quality of life.

Physical and occupational therapy complement one another after knee replacement. PT focuses on building strength, balance, and mobility. OT ensures that those gains translate into everyday independence. Together, they provide a complete, patient-centered approach to recovery by helping individuals return to safe movement, self-care, and the activities they enjoy most.

Knee replacement surgery can be life-changing, but recovery requires more than surgery alone. Physical and occupational therapy are key to managing pain, improving mobility, and regaining independence. With a structured rehabilitation plan, most people are able to return not only to their daily routines but also to the activities that bring them comfort, joy, and confidence.

*This article is intended for informational purposes only and should not substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

Dutta, S., Ambade, R., Wankhade, D., & Agrawal, P. (2024, February 25). Rehabilitation techniques before and after total knee arthroplasty for a better quality of life. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC10965116/  

Mayo Foundation for Medical Education and Research. (2024b, November 15). Knee replacement. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/knee-replacement/about/pac-20385276 

Total knee replacement surgery patient education MC2111. (n.d.-c). https://mcforms.mayo.edu/mc2100-mc2199/mc2111.pdf 

Allergy season can bring bothersome symptoms such as congestion, runny nose, and excess mucus. These symptoms occur when the immune system reacts to pollen, dust, or other triggers. While mucus plays an important role in trapping allergens and keeping nasal passages moist, too much can lead to discomfort. Fortunately, several treatment options can help provide relief.

A simple, drug-free option for easing congestion is nasal rinsing. Using a saline solution helps clear allergens, thin mucus, and improve airflow. Common methods include:

• Neti pots
• Saline spray bottles
• Squeeze bottles or bulb syringes

For best results, use distilled or previously boiled water to reduce the risk of infection. Daily rinsing during allergy season can be especially helpful.

Children can experience the same allergy-related mucus buildup as adults, but treatment options may differ:

• Saline nasal sprays or rinses are safe and effective for most children.
• Children’s antihistamines are available in liquid or chewable forms. Always check age restrictions and dosing instructions.
• Avoiding triggers—such as keeping windows closed on high pollen days or using an air purifier—can also help.

Parents should consult a pediatrician before giving decongestants or any new medications to children.

Most allergy symptoms can be managed with over-the-counter treatments and home remedies. However, see a healthcare professional if:

• Symptoms interfere with daily activities
• Over-the-counter medications don’t provide relief
• A child develops persistent congestion or breathing difficulties

Managing mucus during allergy season often requires a combination of approaches. Saline rinses, decongestants, and antihistamines can each play a role, and safe options are available for children. Working with a healthcare provider can help you choose the most effective treatment plan for your needs.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Abdullah, B., Periasamy, C., & Ismail, R. (2019, November). Nasal irrigation as treatment in Sinonasal symptoms relief: A review of its efficacy and clinical applications. Indian journal of otolaryngology and head and neck surgery : official publication of the Association of Otolaryngologists of India. https://pmc.ncbi.nlm.nih.gov/articles/PMC6848701/ 

Emeryk, A., Emeryk-Maksymiuk, J., & Janeczek, K. (2019, June). New guidelines for the treatment of seasonal allergic rhinitis. Postepy dermatologii i alergologii. https://pmc.ncbi.nlm.nih.gov/articles/PMC6640027/ 

Mayo Foundation for Medical Education and Research. (2025a, March 28). Allergy medications: Know your options. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/allergies/in-depth/allergy-medications/art-20047403 

Coenzyme Q10 (CoQ10) is a naturally occurring compound found in every cell of your body. It plays a role in producing energy for cell growth and maintenance and acts as a powerful antioxidant, helping protect cells from damage.

Your body makes CoQ10, but levels can decline with age or certain health conditions. You can also get CoQ10 from foods and dietary supplements.

CoQ10 is essential for cellular energy production, especially in the heart, muscles, and other tissues with high energy demands. Research suggests it may:

• Support heart health – may help improve symptoms in certain heart conditions and support recovery after heart surgery.
• Reduce oxidative stress – acts as an antioxidant, protecting cells from damage caused by free radicals.
• Support exercise performance – may improve energy production and reduce fatigue in some individuals.
• Help with certain neurological conditions – early research suggests a possible role in supporting brain health.

While promising, more research is needed to fully understand the effectiveness of CoQ10 for specific health concerns.

CoQ10 supplements may be helpful for:

• Older adults, as natural levels decline with age
• People taking statin medications, which can lower CoQ10 levels
• Those with certain heart conditions, such as heart failure or angina
• Individuals with specific mitochondrial or metabolic disorders

CoQ10 supplements are generally well tolerated, but side effects like mild digestive upset may occur. Always consult your healthcare provider before starting a supplement, especially if you have medical conditions or take other medications.

CoQ10 is vital for energy production and cellular protection. While your body produces it naturally, certain people may benefit from dietary supplements in addition to food sources. If you’re considering CoQ10 for heart health, fatigue, or other concerns, talk with your healthcare provider to determine if it’s right for you.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Mayo Foundation for Medical Education and Research. (2025, May 22). Coenzyme Q10. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602 

Saini, R. (2011, July). Coenzyme Q10: The essential nutrient. Journal of pharmacy & bioallied sciences. https://pmc.ncbi.nlm.nih.gov/articles/PMC3178961/ 

Sood, B. (2024, January 30). Coenzyme Q10. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK531491/ 

Electrolytes are minerals in your blood and body fluids that carry an electric charge. They are essential for many processes in your body, including maintaining fluid balance, supporting nerve and muscle function, and helping regulate your body’s pH level.

• Sodium
• Potassium
• Chloride
• Calcium
• Magnesium
• Phosphate
• Bicarbonate

These minerals are found in the foods and drinks you consume, and your body carefully regulates their levels to keep you healthy.

Electrolytes help your body perform vital functions, such as:

• Balancing fluids: They regulate the movement of water in and out of cells, helping prevent dehydration or fluid overload.
• Supporting nerve signals: Electrolytes help transmit electrical impulses that control muscle contractions, heartbeat, and reflexes.
• Maintaining pH stability: They keep your blood’s acidity (pH) within a healthy range, which is necessary for proper enzyme and organ function.
• Muscle health: Adequate electrolyte levels help prevent cramps, weakness, or irregular heart rhythms.

For most people, a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and adequate fluids is enough to maintain healthy electrolyte levels. If you have a medical condition that affects electrolyte balance, your healthcare provider may recommend monitoring your levels more closely or adjusting your diet.

Electrolytes are essential minerals that help your body function at its best. Understanding their role and how to replenish them, supports overall health, especially during times of physical exertion, illness, or heat exposure. 

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources: 

Mayo Clinic: The health benefits of proper hydration. Supplements and Health Tests. (n.d.). https://www.thorne.com/take-5-daily/article/mayo-clinic-how-proper-hydration-can-help-you-live-a-longer-healthier-life 

Shrimanker, I. (2023, July 24). Electrolytes. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK541123/ 

U.S. National Library of Medicine. (n.d.-b). Fluid and electrolyte balance. MedlinePlus. https://medlineplus.gov/fluidandelectrolytebalance.html 

Creatine is a naturally occurring substance found in muscle cells. It helps your muscles produce energy during high-intensity exercise or heavy lifting. While the body produces some creatine on its own, it can also be obtained through dietary sources such as red meat and seafood, or taken as a dietary supplement.

Creatine plays a critical role in the production of adenosine triphosphate (ATP), the primary energy currency of the body. When muscles need quick energy, such as during a sprint or a short, intense workout, creatine helps regenerate ATP, allowing muscles to work harder for longer periods.

Creatine is one of the most researched and widely used dietary supplements in sports nutrition. It is often taken to enhance exercise performance and support muscle recovery. The most common form is creatine monohydrate, which is available in powders, capsules, and chewables.

Studies have shown that creatine supplementation can:

• Improve strength and muscle mass during resistance training
• Enhance performance in high-intensity, short-duration activities (such as sprinting or weightlifting)
• Support quicker recovery between bouts of intense effort

Because of these benefits, creatine is commonly used by athletes, bodybuilders, and individuals engaged in regular high-intensity training.

For most healthy individuals, creatine is considered safe when taken as directed. Numerous studies have evaluated its safety for both short-term and long-term use. However, some people may experience mild side effects, including:

• Bloating
• Gastrointestinal discomfort
• Muscle cramping (rare)

To stay safe, it's important to:

• Follow dosing recommendations on product labels
• Stay well hydrated while using creatine
• Discuss supplementation with a healthcare provider, especially if you have kidney disease or other chronic health conditions

While creatine is generally not harmful to the kidneys in healthy individuals, it may not be appropriate for people with existing kidney problems.

Creatine may be particularly beneficial for:

• Athletes and weightlifters seeking improved performance and strength gains
• Older adults experiencing age-related muscle loss (sarcopenia)
• Vegetarians and vegans, whose diets are low in creatine-containing foods

Emerging research also suggests potential benefits for brain health, neurodegenerative conditions, and cognitive performance under certain conditions, but more studies are needed to confirm these effects.

Creatine is a naturally occurring compound that supports energy production in muscle cells. Available through diet and supplementation, it has been shown to safely enhance exercise performance, increase muscle strength, and improve recovery when used appropriately.

If you’re considering creatine supplementation, talk to your healthcare provider to determine whether it’s a good fit for your health goals and medical history. Like any supplement, creatine works best as part of a balanced diet, regular physical activity, and an overall healthy lifestyle.

*This article is intended for informational purposes only and should not be substituted for medical advice. For medical questions and advice, it is always best to consult with your trained physician.

Sources:

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC3407788/ 

Kreider, R. B., & Stout, J. R. (2021, January 29). Creatine in health and disease. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC7910963/ 

Mayo Foundation for Medical Education and Research. (2023e, December 13). Creatine. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591#