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Summer heat, humidity, travel and time spent at pools or locker rooms can increase the risk of athlete’s foot, blisters, foot odor and skin irritation. Most summer foot problems can be prevented by keeping feet clean and dry, wearing protective footwear in shared spaces, choosing well-fitting shoes and treating skin changes early.

People with diabetes, poor circulation or a weakened immune system should take extra care. Even a small blister, cut or burn can become serious without prompt attention.

Warm weather often means more sweating, more walking and more time in shared public spaces. These conditions can affect foot health in several ways:

• Heat and humidity can cause feet to sweat more.
• Damp socks and shoes create an environment where fungi can grow.
• Sandals and open shoes may increase friction and reduce support.
• Pool decks, locker rooms and communal showers can expose feet to fungi.
• Travel often includes long walking days in shoes that may not be fully broken in.

A few simple habits can help keep your feet healthy and comfortable throughout the season.

Athlete’s foot can spread in places where people walk barefoot, especially when surfaces are damp. Common sources include:

• Pool decks
• Splash pads
• Locker room floors
• Communal showers
• Gym changing rooms
• Shared towels
• Wet sandals or shoes
• Hotel bathroom floors

Contact a health care professional if:

• Symptoms do not improve after two to four weeks of over-the-counter treatment.
• The rash spreads or becomes painful.
• Skin is deeply cracked, bleeding or draining fluid.
• You notice redness, warmth, swelling or pus.
• Toenails become thick, discolored, painful or brittle.
• You have diabetes, poor circulation or a weakened immune system.

Toenail fungus may require a different treatment than athlete’s foot.

Blisters form when friction, heat or moisture causes the top layers of skin to separate and fill with fluid. Summer travel, long walks, new shoes and sandals are common triggers.

How to prevent blisters

To help prevent blisters:

• Break in new shoes or sandals before travel or long walks.
• Wear moisture-wicking or padded socks with closed-toe shoes.
• Avoid cotton socks for long walks because they can hold moisture.
• Use moleskin, blister tape or a friction-reducing balm on areas that rub.
• Make sure shoes fit properly.
• Treat hot spots early. A hot spot is a warm, red or irritated area that may become a blister.

Shoes that are too tight can rub and pinch. Shoes that are too loose can allow the foot to slide, increasing friction.

What to do if a Blister Forms

Most small blisters heal on their own. To care for a blister:

• Keep the blister intact when possible.
• Cover it with a sterile adhesive bandage or blister dressing.
• Avoid additional friction on the area.
• Keep the area clean and dry.

The skin over a blister helps protect against infection. Do not drain a blister unless it is large, painful or likely to break on its own.

If a blister must be drained, use clean technique. Wash your hands, clean the skin, use a sterilized needle to make a small opening near the edge of the blister, gently drain the fluid and leave the overlying skin in place. Cover the area with a clean bandage.

Seek medical care if you notice increasing redness, warmth, swelling, pus, worsening pain or red streaks around the blister.

Feet contain many sweat glands. In hot weather, sweating can increase. Sweat itself does not always smell, but bacteria on the skin can break down sweat and contribute to odor. Damp skin also can increase the risk of irritation, athlete’s foot and skin breakdown.

How to Manage Sweaty Feet

To help reduce sweat and odor:

• Wash your feet daily with mild soap and water.
• Dry carefully, especially between the toes.
• Change socks when they become damp.
• Choose breathable shoes made of mesh, leather or other ventilated materials.
• Rotate shoes to give them time to dry.
• Use foot powder or antifungal powder if moisture is a recurring problem.
• Consider moisture-wicking insoles for athletic or everyday shoes.
• Let feet air out at home in clean, dry areas.

Avoid wearing the same damp shoes day after day. Shoes need time to dry fully between uses.

Foot care is especially important for people with diabetes. Diabetes can damage nerves and reduce circulation. This may make it harder to feel pain, heat or injury and can slow healing.

Small problems, such as blisters, cuts, burns or fungal infections, can become serious quickly. People with diabetes should inspect their feet daily and seek prompt care for wounds or signs of infection.

Diabetes Foot Care Tips for Summer

If you have diabetes:

• Do not walk barefoot outdoors or in public places.
• Wear shoes or sandals on hot pavement, sand and pool decks.
• Inspect your feet every day for cuts, blisters, redness, swelling or drainage.
• Use a mirror or ask for help if you cannot see the bottoms of your feet.
• Wash feet with warm, not hot, water.
• Dry carefully, especially between the toes.
• Moisturize dry skin on the tops and bottoms of the feet.
• Do not apply lotion between the toes.
• Wear properly fitted shoes and socks.
• Avoid shoes that rub, pinch or leave parts of the foot exposed.
• Contact a health care professional promptly for any wound, blister, burn or infection.

People with diabetes should not try to self-treat significant foot injuries.

Daily habits can help prevent many common summer foot problems:

• Wash feet every day.
• Dry between the toes.
• Change damp socks as soon as possible.
• Trim toenails straight across.
• Keep toenails at a moderate length.
• Moisturize dry heels and soles.
• Check feet regularly for cuts, blisters, redness or peeling.
• Replace worn-out shoes.
• Alternate footwear to reduce repeated pressure on the same areas.

Contact a health care professional if you have:

• A foot rash that does not improve with treatment
• A blister that looks infected
• Redness, warmth, swelling or drainage
• Severe pain
• Deep cracks or bleeding skin
• Thickened or discolored toenails
• A wound that is not healing
• Diabetes, poor circulation or a weakened immune system and any foot injury

Early treatment can prevent a minor foot problem from becoming more serious.

Can you get athlete’s foot from a pool?

You are more likely to be exposed to the fungi that cause athlete’s foot on damp surfaces around pools, such as pool decks, locker rooms and communal showers. Wearing sandals or shower shoes can reduce your risk.

Should I wear socks in summer?

Socks can help reduce friction and absorb moisture, especially with closed-toe shoes. Choose moisture-wicking socks for walking, hiking or exercise.

Is it better to leave a blister uncovered?

A blister should usually be protected from friction. Cover it with a clean bandage or blister dressing. Keeping the blister intact helps protect the skin underneath.

Why do my feet smell more in summer?

Feet sweat more in warm weather. Bacteria on the skin can break down sweat and contribute to odor. Washing feet, drying them well, changing socks and rotating shoes can help.

What should people with diabetes do for summer foot care?

People with diabetes should inspect their feet daily, avoid going barefoot, protect feet from hot pavement or sand, wear properly fitting shoes and seek prompt care for any cut, blister, burn or infection.

Summer foot problems are common, but many are preventable. Keep feet clean and dry, protect them in shared public spaces, wear well-fitting shoes and respond early to skin changes.

If you have diabetes, circulation problems, a weakened immune system or recurring foot infections, talk with your health care professional before travel or increased summer activity.

*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.

Related Articles

Athlete's Foot and Fungal Skin Infections: What to Know

Sources

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

American Diabetes Association. (n.d.). Foot complications. https://diabetes.org/health-wellness/complications/foot-complications 

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

Mayo Foundation for Medical Education and Research. (2023). Blisters: First aid. Mayo Clinic. https://www.mayoclinic.org/first-aid/first-aid-blisters/basics/art-20056691 

Mayo Foundation for Medical Education and Research. (2024). Athlete’s foot. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/athletes-foot/symptoms-causes/syc-20353841 

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Diabetes and foot problems. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/foot-problems 

Radiation therapy can cause temporary changes to the skin and surrounding tissues. You may notice redness, dryness, tenderness or swelling in the treated area. Choosing the right supportive products can help protect your skin, reduce irritation and improve overall comfort during treatment.

During radiation, the skin in the treatment area becomes more sensitive. Tight seams, underwire bras or rough fabrics may increase irritation.

Recommended options from Mayo Clinic Store:

• Mastectomy bras and specialty bras: Designed for softness and minimal friction, these bras provide gentle support without irritating sensitive skin.
• Post-surgical camisoles: Lightweight, breathable camisoles can be worn alone or under clothing to reduce rubbing and pressure on the chest wall.

Why they help:
Soft, well-fitted garments reduce friction and allow the skin to heal while still providing comfort and support.

Some people develop swelling in the arm or chest (lymphedema) after surgery or radiation. Managing this early can improve comfort and function.

Available products:

• Compression sleeves and arm garments
• Velcro compression wraps
• Compression stockings and accessories

Why they help:
Compression garments apply gentle pressure to support lymphatic flow and reduce swelling.

“Lymphedema can develop gradually after surgery or radiation, and early management is key,” says Dr. Dean Shumway, a Mayo Clinic radiation oncologist. “Compression garments provide consistent, gentle pressure that helps move lymph fluid through the affected area, reducing swelling and supporting long-term function and comfort.”

If surgery is part of your treatment plan, you may consider breast forms during or after radiation.

Options available:

• Silicone breast forms (standard, lightweight or swim styles)

Why they help:
These products restore symmetry and balance, which can improve posture, clothing fit and confidence during recovery.

Radiation therapy can make the skin more fragile, increasing the risk of irritation, breakdown or discomfort in the treated area. In some cases, your care team may recommend advanced wound dressings to help protect the skin.

Available products:

• Mepitel® silicone wound contact layers
• Soft silicone dressings designed for sensitive or compromised skin

Why they help:
Mepitel dressings use a gentle silicone layer that adheres lightly to the skin without sticking to the wound surface. This helps:

• Protect the skin from friction caused by clothing
• Reduce pain during dressing changes
• Maintain a moist healing environment, which supports skin recovery

These dressings are designed to be flexible and breathable, allowing them to conform comfortably to the chest area during daily activities.

Important note:
Always use dressings such as Mepitel only under the guidance of your radiation oncology team, as timing and placement during treatment are important to ensure safety and effectiveness.

Small accessories can make a meaningful difference in daily comfort and routine.

Examples include:

• Compression garment aids (donning gloves, applicators)
• Adhesives and cleaning products for prostheses

Why they help:
These tools simplify the use of medical garments and prosthetics, especially when mobility or skin sensitivity is a concern.

Choosing the right product is just as important as the product itself. The Mayo Clinic Store offers:

• Certified mastectomy fitters
• Private fitting rooms
• Customized measurements and recommendations

Why this matters:
Proper fit reduces pressure, improves comfort and ensures that garments and prosthetics work as intended during treatment.

When selecting products, consider:

• Softness and breathability: Choose natural or moisture-wicking fabrics
• Minimal seams and no underwire: Reduce friction on sensitive skin
• Ease of use: Front closures or adjustable designs may be more comfortable
• Proper fit: Avoid garments that are too tight or restrictive
• Care team guidance: Always follow your oncology team’s recommendations for skin care and compression

Supportive products are one part of a broader care plan focused on comfort, recovery and quality of life. If you’re undergoing radiation therapy for breast cancer, talk with your care team about which supportive products are right for you.

Sources: 

Breastcancer.org. (2026, March 12). Lymphedema. Symptoms, Treatment, and Risk Factors. https://www.breastcancer.org/treatment-side-effects/lymphedema 

Lymphedema care - la crosse, Wis.. Mayo Clinic Health System. (n.d.). https://www.mayoclinichealthsystem.org/locations/la-crosse/services-and-treatments/breast-cancer-care/lymphedema 

Mayo Foundation for Medical Education and Research. (2025a, January 10). Radiation therapy for breast cancer. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/radiation-therapy-for-breast-cancer/about/pac-20384940 

Mayo Foundation for Medical Education and Research. (2025d, July 26). Breast cancer. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/breast-cancer/diagnosis-treatment/drc-20352475 

Menstrual cramps (dysmenorrhea) are common and can range from mild discomfort to pain that interferes with daily activities. Understanding your symptoms and the available treatment options can help you choose a therapy that can be effective for your needs.

Menstrual cramps are typically caused by uterine contractions triggered by hormone-like substances called prostaglandins. Higher levels of prostaglandins are associated with more intense cramps. In some cases, underlying conditions such as endometriosis or fibroids may contribute to more severe or persistent pain.

Consult a healthcare professional if you experience:

• Severe pain that disrupts daily life
• Cramps that worsen over time
• Pain not relieved by over-the-counter medications
• Symptoms such as heavy bleeding, fever, or unusual discharge

Treatment depends on the severity of symptoms, your medical history, and personal preferences. Options include medications, heat therapy, and electrical stimulation devices.

Over-the-counter pain relievers are often the first-line treatment.

Nonsteroidal anti-inflammatory drugs (NSAIDs)

Examples include ibuprofen and naproxen. These medications reduce prostaglandin production and are most effective when taken at the onset of symptoms.

Considerations:

• Follow dosing instructions carefully
• Avoid if you have certain gastrointestinal, kidney, or bleeding conditions
• Take with food to reduce stomach irritation

Hormonal therapies

Birth control pills, patches, or intrauterine devices (IUDs) may help reduce menstrual pain by regulating or suppressing ovulation.

Considerations:

• Requires prescription
• May take several cycles to see full benefit
• Not appropriate for everyone

Consider the following factors:

• Portability: Choose patches for use at work or school; pads for home use
• Temperature control: Adjustable devices may provide more personalized relief
• Duration of use: Look for devices with automatic shut-off for safety
• Skin sensitivity: Select products with protective layers to reduce irritation

Safety tips:

• Avoid applying heat directly to bare skin for prolonged periods
• Do not use while sleeping unless the device has safety features
• Discontinue use if skin irritation occurs

TENS units deliver low-voltage electrical currents through electrodes placed on the skin. These currents may help reduce pain signals and stimulate endorphin release.

Benefits of TENS units

• Noninvasive and drug-free
• Adjustable intensity levels
• May be used in combination with other therapies

Considerations when choosing a TENS unit

• Ease of use: Look for simple controls and clear instructions
• Portability: Compact units are easier to use on the go
• Electrode placement: Ensure the device includes guidance for proper positioning
• Medical conditions: Avoid use if you have certain conditions, such as a pacemaker, unless approved by a healthcare professional

Some people find the most relief by combining treatments, such as using NSAIDs along with heat therapy or a TENS unit. A personalized approach based on symptom severity and lifestyle can improve outcomes.

Additional strategies may help reduce menstrual pain:

• Regular physical activity
• Adequate sleep
• Stress management techniques
• Balanced diet

The most effective therapy varies from person to person. Consider starting with conservative options such as NSAIDs or heat therapy, and discuss additional treatments with your healthcare professional if symptoms persist.

A thoughtful approach that prioritizes safety, effectiveness, and convenience can help you better manage menstrual cramps and maintain your daily routine.

*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:

Gibson, W., Wand, B. M., Meads, C., Catley, M. J., & O’Connell, N. E. (2019). Transcutaneous electrical nerve stimulation (TENS) for chronic pain: An overview of Cochrane reviews. Cochrane Database of Systematic Reviews, 2019(2), CD011890. https://doi.org/10.1002/14651858.CD011890.pub2

Mayo Foundation for Medical Education and Research. (n.d.-b). Menstrual cramps. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938 

U.S. National Library of Medicine. (n.d.). ACOG committee opinion no. 760: Dysmenorrhea and endometriosis in the adolescent. Obstetrics and gynecology. https://pubmed.ncbi.nlm.nih.gov/30461694/ 

Lift chairs are specially designed recliners that help individuals sit down and stand up safely and comfortably. With the touch of a button, the chair gently tilts forward to assist with standing, and reclines back for relaxation. For people with mobility challenges, joint pain or recovering from surgery, lift chairs can make everyday movements easier and help maintain independence at home.

A lift chair looks similar to a traditional recliner but includes a powered lifting mechanism. This mechanism raises and tilts the chair forward, reducing the physical effort required to stand. Many models also recline into multiple positions, allowing users to sit upright, elevate their legs or lie back comfortably.

Lift chairs are often recommended for individuals who experience:

• Arthritis or joint pain
• Limited mobility or balance concerns
• Recovery after surgery or injury
• Muscle weakness or fatigue

By reducing strain on the knees, hips and back, lift chairs can support safer movement and improved daily comfort.

Improved Safety

Standing up from a seated position can increase the risk of falls, especially for those with limited strength or balance. Lift chairs provide controlled, stable assistance, helping reduce that risk.

Greater Independence

A lift chair allows individuals to move from sitting to standing without needing assistance from a caregiver, promoting confidence and independence.

Enhanced Comfort

Many lift chairs include features such as:

• Plush cushioning and ergonomic support
• Heat and massage functions
• Adjustable reclining positions
• Footrest extensions and lumbar support

These features can help reduce discomfort and support relaxation throughout the day.

Support for Recovery and Daily Living

Lift chairs can be especially helpful during recovery from surgery or injury by minimizing strain and supporting proper positioning.

With a variety of colors and fabrics to choose from, lift chairs can be customized to fit both your physical needs and personal style.

Try Before You Buy

Testing different models in person allows you to evaluate comfort, ease of use and positioning. This hands-on experience helps ensure the chair meets your expectations before making a purchase.

Please note: Lift chairs are currently available at our store locations in Rochester Crossroads, Phoenix, La Crosse, Mankato, and Eau Claire Westgate.

Delivery or Pick Up

For new purchases, lift chairs may be picked up in store. Mayo Clinic Store also offers free delivery within its geographical service area. For additional details, speaking with a staff member can help clarify available options.

Warranty Information

Lift chairs come with a manufacturer warranty. Store staff can provide detailed information about coverage and what to expect over time.

Insurance Considerations

In limited circumstances, lift chair mechanisms may be covered by medical insurance or waiver programs. It is recommended to consult your insurance provider or speak with a Mayo Clinic Store staff member for guidance.

When selecting a lift chair, consider:

• Your height and weight
• Mobility level and medical needs
• Preferred seating position and support features
• Home space and style preferences

A properly fitted lift chair can provide both comfort and functional support, making daily activities easier and safer.

Lift chairs are more than just furniture; they are tools that can enhance quality of life. By improving safety, comfort and independence, they can help individuals remain active and supported in their own homes.

Visiting a store for expert guidance and personalized fitting can help ensure you choose a lift chair that meets your needs today and in the future.

Sources: 

Mayo Foundation for Medical Education and Research. (n.d.). Lift Chairs Solutions for Healthier Living. Mayo Clinic.

The terms probiotics, prebiotics and related "biotics" are widely used in health discussions, but their meanings and their benefits can be misunderstood. Clear definitions can help you make informed decisions about diet and supplements.

Probiotics are live microorganisms that, when consumed in adequate amounts, may provide a health benefit. These microorganisms can support gut health by helping maintain a balanced microbial environment, producing beneficial compounds such as short-chain fatty acids, strengthening the intestinal barrier and influencing immune responses.

Prebiotics are non-digestible substances (typically types of fiber) that feed beneficial gut bacteria. Unlike probiotics, prebiotics are not alive. They pass through the stomach intact and are fermented in the colon, where they support the growth of helpful bacteria such as Bifidobacteria and Lactobacilli.

Synbiotics combine probiotics and prebiotics in a single product, with the goal of improving the survival and activity of beneficial microbes.

Postbiotics refer to non-living microbial components and byproducts, such as metabolites produced during fermentation, that may still offer health benefits. These are being studied for their stability and potential safety advantages compared with live organisms.

Psychobiotics is a newer term used in research to describe certain probiotics that may influence communication between the gut and the brain. These effects may involve neural, hormonal and immune pathways.

Research on probiotics continues to grow, but results vary depending on the condition being studied and the specific strains used.

Conditions with Stronger Evidence

• Antibiotic-associated diarrhea
• Infectious diarrhea in children
• Irritable bowel syndrome (modest benefit for some people)
• Certain vaginal and urinary tract infections
• Restoration of gut microbiome balance after antibiotics

Areas of Emerging Research

Some studies suggest that targeted microbial interventions may influence stress resilience, sleep quality and aspects of mood. Small clinical trials have also explored potential effects on memory and brain-related biomarkers. However, findings are mixed and not yet definitive.

Why Strain Specificity Matters

Not all probiotics are the same. Benefits appear to depend on the specific strain and dose. A label listing only total colony-forming units (CFUs) does not provide enough information to determine effectiveness. Products that identify individual strains may offer more clarity, but choices should be discussed with a health care professional.

Clinical Guidance

Major medical organizations note that probiotic recommendations are condition-specific and strain-specific. There is no universal recommendation for routine daily probiotic use in otherwise healthy individuals.

The gut microbiome is the collection of microorganisms living in the digestive tract. In healthy adults, it includes a diverse community of bacteria that contribute to digestion, nutrient production and metabolic processes.

Factors that Shape the Microbiome

• Diet composition and diversity
• Antibiotic use
• Stress levels
• Sleep patterns
• Age
• Use of certain medications

Among these, diet is one of the most important and modifiable factors.

An imbalance in the gut microbiome — sometimes called dysbiosis — has been associated with a range of health conditions. Research suggests links between gut microbial changes and mood disorders, stress responses, sleep disturbances and cognitive function.

However, many of these findings are based on observational or early-stage studies. While the associations are compelling, they do not prove cause and effect, and more research is needed before specific treatments can be recommended.

Fermented Foods

Fermented foods provide live microorganisms along with nutrients. Examples include yogurt with live cultures, kefir, kimchi, sauerkraut, miso and tempeh.

Overall Dietary Pattern

A dietary pattern rich in plant-based foods, whole grains, healthy fats and fermented foods — such as the Mediterranean diet — is associated with both gut and overall health.

What May Harm the Microbiome

• Diets high in ultra-processed foods
• Excess added sugars
• Chronic alcohol use
• Limited dietary diversity

Foundation Strategies

• Increase fiber intake gradually toward recommended levels
• Include fermented foods regularly, if tolerated
• Focus on a balanced, plant-rich dietary pattern
• Limit highly processed foods and excess sugar

Lifestyle Factors

• Maintain consistent sleep patterns
• Engage in regular physical activity
• Manage chronic stress
• Use antibiotics only when necessary and as prescribed

Supplements

Some people may consider supplements in certain situations:

• Prebiotic fiber supplements when dietary intake is insufficient
• Probiotic supplements for specific conditions or after antibiotics

Because effects vary, it is important to discuss supplement use with a health care professional, especially if you have underlying health conditions.

Consider seeking medical advice if you experience:

• Persistent digestive symptoms
• Changes in mood along with gastrointestinal symptoms
• Ongoing fatigue, sleep disruption or cognitive concerns
• Symptoms that develop after antibiotic use

A health care professional can help determine appropriate evaluation and treatment options.

Understanding of the gut-brain connection continues to evolve. The gut microbiome plays an important role not only in digestion, but also in immune function, metabolism and communication with the brain.

While research into probiotics and related therapies is ongoing, the most consistent evidence supports a foundation of healthy lifestyle habits. A balanced diet rich in fiber and whole foods, along with regular physical activity, adequate sleep and stress management, remains the most reliable approach to supporting both gut and overall health.

Before starting any new supplement or making significant dietary changes, consult your health care professional, especially if you have existing medical conditions or concerns.

Sources:

Cryan JF;O’Riordan KJ;Cowan CSM;Sandhu KV;Bastiaanssen TFS;Boehme M;Codagnone MG;Cussotto S;Fulling C;Golubeva AV;Guzzetta KE;Jaggar M;Long-Smith CM;Lyte JM;Martin JA;Molinero-Perez A;Moloney G;Morelli E;Morillas E;O’Connor R;Cruz-Pereira JS;Peterson VL;R. (n.d.). The microbiota-gut-brain axis. Physiological reviews. https://pubmed.ncbi.nlm.nih.gov/31460832/ 

Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., Morelli, L., Canani, R. B., Flint, H. J., Salminen, S., Calder, P. C., & Sanders, M. E. (2014, June 10). The International Scientific Association for Probiotics and prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature News. https://www.nature.com/articles/nrgastro.2014.66 

P;, S. (n.d.). Neurotransmitter modulation by the gut microbiota. Brain research. https://pubmed.ncbi.nlm.nih.gov/29903615/ 

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

Wastyk HC;Fragiadakis GK;Perelman D;Dahan D;Merrill BD;Yu FB;Topf M;Gonzalez CG;Van Treuren W;Han S;Robinson JL;Elias JE;Sonnenburg ED;Gardner CD;Sonnenburg JL; (n.d.). Gut-microbiota-targeted diets modulate human immune status. Cell. https://pubmed.ncbi.nlm.nih.gov/34256014/ 

Medications such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) are changing how obesity and metabolic disease are treated. Many people taking these medications are seeing substantial weight loss, often faster than expected.

What’s less often discussed is that the number on the scale doesn’t tell the full story. Along with fat loss, some people also lose lean body mass, which includes muscle, water and other tissues. In some studies, lean mass has accounted for a meaningful portion of total weight lost.

GLP-1 stands for glucagon-like peptide-1, a hormone naturally produced in the gut. It plays an important role in regulating appetite and blood sugar.

GLP-1 receptor agonists, which are the class of medications that includes semaglutide and tirzepatide, work by mimicking this hormone. Their effects include:

• Increasing feelings of fullness after eating
• Slowing the rate at which the stomach empties
• Reducing appetite and food intake
• Supporting blood sugar control

These medications were originally developed to treat type 2 diabetes. They are now widely used for weight management and have also been shown to reduce cardiovascular risk in certain populations.

In clinical trials, people taking these medications often lose 15% to 20% of their body weight, which is greater than what was typically seen with earlier weight-loss medications.

Beyond weight loss, GLP-1 therapies have been associated with improvements in:

• Blood sugar control
• Cardiovascular outcomes
• Fatty liver disease
• Obesity-related conditions such as sleep apnea and joint pain

These are meaningful benefits. At the same time, rapid weight loss, regardless of method, introduces important considerations for muscle and nutritional health.

Weight loss is not made up of fat alone. When people lose weight quickly, they typically lose a combination of fat mass and lean body mass.

How much muscle is lost?

Research suggests that approximately 25% to 40% of weight loss during GLP-1 therapy may come from lean mass. This can sound concerning, but it’s important to understand what that means.

Lean mass is not just muscle

Lean body mass includes:

• Skeletal muscle
• Organs
• Bone
• Body water
• Connective tissue

This means that not all lean mass loss reflects a loss of muscle. Some of the change may be related to shifts in fluid balance or other tissues.

Is this unique to GLP-1 medications?

No. This pattern is not unique to GLP-1 therapy. Any form of significant weight loss, including calorie restriction or bariatric surgery, typically results in some degree of lean mass loss.

In some cases, changes in muscle during weight loss may also reflect improvements in muscle quality, including reduced fat infiltration and improved metabolic function.

Why muscle still matters

Even when expected, muscle loss deserves attention.

Skeletal muscle is:

• A major contributor to resting metabolic rate
• A key site for glucose metabolism
• Essential for strength, mobility and independence

Losing muscle can lower the number of calories your body burns at rest. This may make it easier to regain weight if treatment is stopped, especially since many people discontinue GLP-1 medications within the first year.

Who is most at risk?

Certain groups may be more vulnerable to the effects of muscle loss:

• Older adults
• Individuals with low baseline muscle mass
• People who are physically inactive
• Women in perimenopause or postmenopause

In these populations, muscle loss can contribute to sarcopenia (age-related muscle decline) and increase the risk of falls, frailty and reduced independence.

Protein supplements

Protein supplements can help fill gaps when food intake is limited.

• Whey protein is well studied and effective for supporting muscle
• Plant-based options such as pea protein can also be effective

However, protein alone is not enough.

Exercise, particularly strength training, is one of the most important factors in preserving muscle during weight loss.

Why resistance training matters

Resistance training:

• Stimulates muscle protein synthesis
• Helps maintain or increase muscle mass
• Improves strength and physical function

Studies consistently show that people who combine GLP-1 therapy with structured exercise are more likely to preserve lean mass than those who do not.

What about aerobic exercise?

Aerobic activity is important for cardiovascular health, but it is less effective than resistance training for preserving muscle.

A balanced approach that includes both is ideal.

Getting started

If you’re new to exercise:

• Begin with bodyweight movements (such as squats or wall push-ups)
• Use resistance bands or light weights
• Focus on consistency rather than intensity
• Gradually increase difficulty over time

Even small amounts of strength training can make a meaningful difference.

Reduced food intake can increase the risk of vitamin and mineral deficiencies.

Some studies suggest that a notable portion of people taking GLP-1 medications develop at least one nutritional deficiency within the first year.

Common nutrients of concern

Vitamin D

• Important for bone, muscle and immune health
• Deficiency is common, especially in people with obesity

Calcium

• Essential for bone strength
• Blood levels may appear normal even when intake is low

Vitamin B12

• Supports nerve function and energy metabolism
• Low levels may cause fatigue, numbness or cognitive changes

Magnesium

• Involved in muscle function and energy production
• Often under-consumed in general diets

Iron

• Important for oxygen transport in the blood
• Risk may be higher in menstruating women

Signs of possible deficiency

• Fatigue
• Muscle weakness
• Hair loss
• Slow wound healing
• Unusual bruising

Should you take a multivitamin?

A daily multivitamin may help address general gaps in intake. However, targeted supplementation based on lab testing is often more effective.

Talk with your health care professional about appropriate testing and supplementation.

Common side effects of GLP-1 medications include:

• Nausea
• Vomiting
• Constipation
• Diarrhea

These symptoms can affect more than comfort; they can also reduce food intake and worsen nutritional deficiencies.

Practical strategies

• Eat smaller meals
• Eat slowly and mindfully
• Avoid high-fat or heavily processed foods
• Stay well hydrated
• Speak with your health care professional before adjusting your dose

Managing these symptoms can improve both adherence and overall nutrition.

If you are taking or considering a GLP-1 medication, consider discussing:

• Baseline lab testing (vitamin D, B12, iron, calcium, magnesium)
• Follow-up testing within 3 to 6 months
• Referral to a registered dietitian
• A personalized exercise plan that includes strength training
• Bone density evaluation if appropriate
• Ongoing monitoring of dietary intake and hydration

Proactive care can help identify and address potential issues early.

Researchers are exploring ways to improve body composition outcomes during GLP-1 therapy.

Early studies suggest that combining GLP-1 medications with other therapies may:

• Increase fat loss
• Reduce muscle loss

These approaches are still under investigation and are not yet widely available. However, they reflect a broader shift toward focusing not just on weight loss, but on overall body composition and health.

GLP-1 medications represent a significant advance in the treatment of obesity and metabolic disease. For many people, they offer meaningful improvements in health and quality of life.

Muscle loss during weight loss is a real consideration, but it is not unique to these medications, and it can be addressed.

The most effective approach includes:

• Adequate protein intake
• Regular resistance training
• Monitoring of key nutrients
• Ongoing communication with a health care professional

These strategies can help you preserve muscle, support long-term health and maintain the benefits of treatment.

Before starting any supplement or making significant changes to your routine, talk with your health care professional to determine what’s right for you.

Sources: 

Does ozempic cause muscle loss and how to prevent it?. Drugs.com. (n.d.). https://www.drugs.com/medical-answers/ozempic-cause-muscle-loss-how-you-prevent-3578660 

ExerciseContributor, A. C. on, Author American Council on Exercise Contributor Read More Less, GreenContributor, D. J., GrahamContributor, K., & Expert, P. M. and F. (n.d.). CertifiedTM: June 2025 - GLP-1s and Lean Mass: What the research shows. ACE. https://www.acefitness.org/continuing-education/certified/june-2025/8892/glp-1s-and-lean-mass-what-the-research-shows/ 

ScienceDaily. (2025, February 24). Genetic evidence that diabetes drug GLP-1 receptor agonists achieve weight loss primarily by reducing fat mass more than muscle. ScienceDaily. https://www.sciencedaily.com/releases/2025/02/250224111937.htm 

TNF Pharmaceuticals Launches Study Series aimed at preserving lean muscle mass during GLP-1 Weight Loss treatment | American Pharmaceutical Review - the review of American Pharmaceutical Business & Technology. (n.d.-f). https://www.americanpharmaceuticalreview.com/1315-News/617450-TNF-Pharmaceuticals-Launches-Study-Series-Aimed-at-Preserving-Lean-Muscle-Mass-During-GLP-1-Weight-Loss-Treatment/ 

For decades, creatine has been closely associated with athletes, a staple in gym bags and protein shakes, and often linked to muscle growth and performance.

More recently, that perception has begun to shift. Creatine is now being discussed not only for physical performance, but also for focus help, healthy aging and everyday function. Interest has expanded beyond athletes to include older adults, women, vegetarians and others looking to maintain strength and mental sharpness over time.

Understanding what creatine is, and what the evidence actually shows, can help you decide whether it may have a role in your health.

Creatine is a naturally occurring compound found in the body. It plays an essential role in how cells produce and use energy.

Your body makes creatine from amino acids, primarily arginine, glycine and methionine. It is also obtained through dietary sources such as:

• Meat

• Fish

• Poultry

• Dairy products

In the body, creatine is converted into phosphocreatine, which helps regenerate adenosine triphosphate (ATP), the primary energy source for cells. This process is especially important during short bursts of activity and in tissues with high energy demands.

About 95% of the body’s creatine is stored in skeletal muscle, where it supports strength and movement. The remaining amount is found in other tissues, including the brain.

Dietary intake varies significantly:

• Omnivorous diets typically provide about 1 to 2 grams per day

• Vegetarian diets provide much smaller amounts

• Vegan diets provide little to none

This difference can influence how individuals respond to supplementation.

Bone health findings are more mixed. Some studies suggest that creatine may reduce markers of bone breakdown and support bone structure when combined with exercise. However, it has not consistently been shown to increase bone mineral density on its own.

Considerations for women

Emerging research suggests that creatine may offer additional benefits for women, particularly during perimenopause and menopause.

In one recent clinical study, creatine supplementation was associated with:

• Improved reaction time

• Increased brain creatine levels

• Favorable changes in lipid markers

While more research is needed, these findings suggest a potential role for creatine in supporting both physical and cognitive health during hormonal transitions.

Form

• Creatine monohydrate is the most widely studied and recommended form

• Other forms are available, but none have consistently shown superior effectiveness

Dosing

Common approaches include:

• Loading phase: 20 grams per day (divided doses) for 5 to 7 days

• Maintenance phase: 3 to 5 grams per day

Some people choose to skip the loading phase and take a consistent daily dose. This approach also increases creatine levels over time, though more gradually.

Safety

Creatine is generally considered safe for healthy adults when used at recommended doses.

Research has not shown harmful effects on kidney or liver function in healthy individuals. However, certain precautions apply.

Possible side effects include:

• Temporary water retention in muscles

• Mild weight gain

• Occasional digestive discomfort

If you have kidney disease, take medications or have other health concerns, consult your health care professional before using creatine.

Creatine is not necessary for everyone. However, certain groups may be more likely to benefit.

Those who may benefit include:

• Adults over 55 seeking to maintain muscle strength, especially with resistance training

• Vegetarians and vegans with low dietary creatine intake

• Women in perimenopause or menopause (emerging evidence)

• Individuals experiencing high mental demands or sleep-related fatigue

• People recovering from illness, injury or periods of inactivity

Those for whom benefits may be less clear:

• Younger individuals with adequate dietary intake and regular training

• People expecting creatine alone, without exercise, to reverse muscle loss

Creatine works best as part of a broader approach that includes physical activity and good nutrition.

Sources: 

Li, N. (2026, January 12). Creatine supplementation and exercise in aging: A narrative review of the muscle-brain axis and its impact on cognitive and Physical Health. Frontiers in nutrition. https://pmc.ncbi.nlm.nih.gov/articles/PMC12832544/ 

Marshall S;Kitzan A;Wright J;Bocicariu L;Nagamatsu LS; (n.d.). Creatine and cognition in aging: A systematic review of evidence in older adults. Nutrition reviews. https://pubmed.ncbi.nlm.nih.gov/40971619/ 

Sandkühler, J. F., Kersting, X., Faust, A., Königs, E. K., Altman, G., Ettinger, U., Lux, S., Philipsen, A., Müller, H., & Brauner, J. (2023, November 15). The effects of creatine supplementation on cognitive performance-A randomised controlled study. BMC medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC10647179/ 

T;, C. D. (n.d.). Effects of creatine monohydrate supplementation on muscle, Bone and brain- hope or hype for older adults?. Current osteoporosis reports. https://pubmed.ncbi.nlm.nih.gov/39509039/ 

If you’ve ever stood in a supplement aisle or scrolled through pages of options online, you’ve likely seen magnesium in many forms: glycinate, citrate, L-threonate, malate and more. The labels can be confusing, and it’s not always clear whether you need magnesium at all, let alone which type to choose.

Interest in magnesium supplements has grown in recent years, as more people learn that different forms vary in how well they’re absorbed and how they may affect the body. Understanding these differences can help you make informed decisions about your health.

Magnesium is an essential mineral involved in more than 300 enzymatic reactions. It plays a role in many basic processes that keep your body functioning normally.

Key functions include:

• Energy production through the synthesis of ATP, the body’s main energy molecule

• Muscle contraction and relaxation, including the heart muscle

• Nerve signaling, helping transmit messages throughout the body

• Blood pressure regulation

• Bone health, working alongside calcium and vitamin D

• Blood sugar control, supporting insulin function

Because magnesium is involved in so many systems, low levels can affect multiple aspects of health.

Magnesium supplements are commonly divided into two categories: organic and inorganic compounds.

• Organic forms (such as citrate, glycinate, malate and lactate) are bound to organic molecules like amino acids or acids. These forms tend to be more soluble and are generally better absorbed by the body.

• Inorganic forms (such as oxide, sulfate and chloride) are not bound to organic molecules and are typically less well absorbed.

Another important concept is elemental magnesium, or the actual amount of magnesium available for the body to use. Some supplements contain a higher percentage of elemental magnesium but are less easily absorbed. As a result, a higher number on the label does not always mean greater benefit.

Magnesium glycinate

Magnesium glycinate is bound to the amino acid glycine. It is often described as gentle on the digestive system and less likely to cause diarrhea than some other forms.

This form is commonly used for general supplementation and may be helpful for people seeking support for sleep, stress or relaxation. It is considered one of the more bioavailable forms.

Magnesium citrate

Magnesium citrate is one of the most widely available and commonly used forms. It is well absorbed and relatively affordable.

At higher doses, it can have a mild laxative effect. For this reason, it is sometimes used to relieve occasional constipation.

Magnesium malate

Magnesium malate is combined with malic acid, a compound involved in energy production. It is generally well absorbed and may be less likely to cause digestive side effects than some other forms.

It is sometimes marketed for energy support or muscle discomfort, although more research is needed to confirm these benefits.

Magnesium oxide

Magnesium oxide contains a high percentage of elemental magnesium, but it is poorly absorbed by the body.

It is often used to relieve constipation due to its laxative effect. However, it is less effective than other forms for raising magnesium levels in the bloodstream.

Magnesium taurate

Magnesium taurate combines magnesium with taurine, an amino acid involved in cardiovascular function.

Some research suggests it may support heart health and blood sugar regulation, but evidence in humans is still limited.

Magnesium sulfate (Epsom salt)

Magnesium sulfate is commonly known as Epsom salt and is often added to baths to help soothe sore muscles.

However, there is little evidence that magnesium is significantly absorbed through the skin during bathing. As a result, Epsom salt baths are unlikely to meaningfully increase magnesium levels in the body.

Blood pressure

Magnesium supplementation has been associated with modest reductions in both systolic and diastolic blood pressure.

Some analyses of clinical trials suggest greater benefits in people with hypertension or low magnesium levels. However, regulatory agencies note that the overall evidence remains mixed.

Cognitive health

Magnesium is involved in many neurological processes, and early research suggests it may support cognitive function and mood.

However, most clinical studies are small or short-term, and more rigorous research is needed before making specific recommendations.

Bone health

Magnesium contributes to bone formation and helps regulate hormones involved in bone metabolism, including parathyroid hormone and vitamin D.

Some studies link higher magnesium intake with greater bone density. However, research specifically on supplementation is still limited.

Recommended daily magnesium intake varies by age and sex:

• Men: 400–420 mg per day

• Women: 310–320 mg per day

• Needs may increase during pregnancy

The tolerable upper intake level for supplemental magnesium is 350 mg per day for adults. Magnesium obtained from food does not carry the same risk.

High doses from supplements may cause:

• Diarrhea

• Nausea

• Abdominal cramping

Magnesium can also interact with certain medications, including:

• Diuretics

• Proton pump inhibitors (PPIs)

• Some antibiotics

If you take medications or have a medical condition, consult your health care professional before starting a supplement.

There is no single “best” form of magnesium. The right choice depends on your health goals and individual needs.

A general guide:

• For overall support or sensitive digestion: magnesium glycinate

• For sleep or relaxation: magnesium glycinate or taurate

• For constipation or digestive support: magnesium citrate

• For cognitive support: magnesium L-threonate (with emerging evidence)

• For energy or muscle support: magnesium malate or citrate

• For raising magnesium levels: avoid relying on magnesium oxide

Whenever possible, aim to meet your magnesium needs through a balanced diet rich in whole foods. Supplements can help fill gaps, particularly for individuals with increased needs or reduced intake.

Before starting any supplement, talk with your health care professional to determine what’s appropriate for you.

Related articles: 

Lifestyle Matters Most: Everyday Habits That Support Healthy Cognitive Aging

Methylcobalamin: Benefits, Uses, and How It Works

Phosphatidylserine Explained: What It Is and Why It Matters

Sources: 

Cepeda, V., Ródenas-Munar, M., García, S., Bouzas, C., & Tur, J. A. (2025, June 16). Unlocking the power of magnesium: A systematic review and meta-analysis regarding its role in oxidative stress and inflammation. Antioxidants (Basel, Switzerland). https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/ 

Magnesium supplementation and blood pressure: A systematic review and meta-analysis of randomized controlled trials. CoLab. (n.d.). https://colab.ws/articles/10.1161%2Fhypertensionaha.125.25129 

Matek Sarić, M., Sorić, T., Juko Kasap, Ž., Lisica Šikić, N., Mavar, M., Andruškienė, J., & Sarić, A. (2025, November 20). Magnesium: Health effects, deficiency burden, and future public health directions. Nutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC12655508/ 

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

Acne is one of the most common skin conditions. It affects teenagers and adults alike. If you have acne-prone skin, a consistent, gentle routine can help reduce breakouts and support healthier-looking skin.

Complicated routines aren’t usually necessary. In fact, using too many products or harsh ingredients can irritate the skin and make acne worse. A simple, balanced approach can be effective.

Acne develops when hair follicles become clogged with oil (sebum), dead skin cells and bacteria. Several factors can contribute, including:

• Excess oil production

• Hormonal changes

• Inflammation

• Certain medications

• Friction or pressure on the skin

• Use of heavy or pore-clogging skin care products

Because acne has multiple causes, treatment often works best when it addresses oil, clogged pores and inflammation while protecting the skin barrier.

4. Broad-Spectrum Sunscreen

Some acne treatments increase sun sensitivity. Daily sunscreen use helps prevent skin damage and discoloration.

Select a broad-spectrum sunscreen with SPF 30 or higher. Mineral (zinc oxide or titanium dioxide) formulas may be better tolerated by sensitive or acne-prone skin.

Evening Routine

1. Cleanse

Wash your face again to remove oil, sweat, sunscreen and makeup.

If you wear heavy makeup, you may benefit from removing it first with a gentle makeup remover before cleansing.

2. Apply Treatment Products

Evening is often the best time to use:

• Topical retinoids

• Benzoyl peroxide

• Prescription acne medications

Apply as directed. If irritation occurs, your health care professional may recommend using the product every other night at first.

3. Moisturize

Finish with a moisturizer to reduce dryness and support healing.

In addition to a consistent routine, these habits may help:

• Keep hair products away from your face.

• Change pillowcases regularly.

• Clean makeup brushes often.

• Remove makeup before bed.

• Avoid using multiple new products at once.

Introducing one product at a time makes it easier to identify irritation or sensitivity.

Consider medical care if:

• Over-the-counter products aren’t helping after several weeks

• Acne is painful, deep or cyst-like

• You notice scarring

• Breakouts are affecting your confidence or emotional well-being

Prescription treatments, including topical medications, oral antibiotics, hormonal therapies or isotretinoin, may be recommended for moderate to severe acne.

A simple, consistent skin care routine can help manage acne and reduce future breakouts. Gentle cleansing, targeted treatment, moisturizing and daily sun protection form the foundation of acne-friendly skin care.

If acne persists or worsens, a health care professional can help tailor a treatment plan to your skin’s needs. With the right approach, clearer skin is possible.

Sources: 

(UK), N. G. A. (n.d.). Skin care advice for people with acne vulgaris. National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/books/NBK573057 

Acne: Diagnosis and treatment. American Academy of Dermatology. (n.d.-b). https://www.aad.org/public/diseases/acne/derm-treat/treat 

Mayo Foundation for Medical Education and Research. (2024e, July 20). Acne. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/acne/diagnosis-treatment/drc-20368048 

Cognitive health, or the ability to think clearly, learn and remember, is shaped by many factors. While age and genetics play a role, research consistently shows that lifestyle choices have a powerful influence on how the brain ages. Regular physical activity, restorative sleep, blood pressure control, hearing and vision care, and strong social connections are all linked to better cognitive function over time.

The encouraging news: Many of these factors are within your control.

The brain depends on a steady supply of oxygen-rich blood, balanced hormones, quality sleep and meaningful stimulation. Habits that support heart health, sensory health and emotional well-being also support the brain.

Healthy lifestyle behaviors are associated with:

• Slower cognitive decline

• Lower risk of dementia

• Better memory and executive function

• Improved mood and resilience

Taking small, consistent steps can make a meaningful difference.

Sleep is not simply rest; it is an active process that supports memory consolidation, emotional regulation and removal of metabolic waste from the brain.

Chronic sleep deprivation is associated with:

• Difficulty concentrating

• Impaired memory

• Increased risk of cognitive decline

Most adults need 7 to 9 hours of quality sleep each night.

To improve sleep:

• Maintain a consistent bedtime and wake time

• Limit caffeine and alcohol close to bedtime

• Reduce screen use before sleep

• Create a cool, dark and quiet sleep environment

If you experience persistent insomnia, loud snoring or daytime sleepiness, talk with your healthcare professional.

High blood pressure (hypertension) can damage blood vessels throughout the body, including those in the brain. Over time, uncontrolled hypertension increases the risk of stroke, vascular cognitive impairment and dementia.

Managing blood pressure helps preserve brain function.

Healthy strategies include:

• Following a heart-healthy eating plan

• Reducing sodium intake

• Staying physically active

• Maintaining a healthy weight

• Taking prescribed medications as directed

Regular monitoring and partnership with your care team are key.

Hearing and vision changes are common with aging, but untreated sensory loss can contribute to cognitive strain.

When the brain must work harder to process muffled sounds or blurred images, it may divert resources from memory and thinking tasks. Hearing and vision loss are also linked to social isolation, another risk factor for cognitive decline.

To support sensory health:

• Have regular hearing and vision screenings

• Use hearing aids or corrective lenses as recommended

• Address cataracts, glaucoma or other eye conditions early

Prompt treatment can improve quality of life and may help protect cognitive function.

What you eat influences more than heart health and weight; it also affects how your brain functions and ages. Rather than focusing on single “superfoods,” research shows that overall diet patterns have the greatest impact on long-term cognitive health.

A balanced, nutrient-dense eating pattern supports blood vessel health, reduces inflammation and provides essential nutrients that help maintain brain structure and function.

Eating plans associated with improved brain health share common features. These include:

• Abundant fruits and vegetables

• Whole grains

• Legumes and nuts

• Lean protein sources, especially fish

• Healthy fats such as olive oil

• Limited intake of processed foods, added sugars and saturated fats

The Mediterranean-style diet and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) are two eating patterns that have been studied for their potential role in supporting cognitive function.

Brain health does not depend on a single habit. It reflects the combined impact of daily choices across many areas of life.

“When it comes to cognitive aging, there isn’t a single breakthrough food or supplement that makes the difference. It’s the consistent pattern of daily choices, such as how you move, sleep, eat and stay socially connected that shapes brain health over time,” says Director of Research for the Mayo Clinic Integrative Program Brent A. Bauer, M.D. “Small, sustainable habits practiced year after year have a powerful cumulative effect.”

A comprehensive approach includes:

• Regular physical activity

• Consistent, restorative sleep

• Cardiovascular risk management

• Sensory health care

• Social and emotional engagement

• Dietary patterns

It is never too early or too late to adopt healthier habits.

If you have concerns about memory, thinking or changes in daily functioning, consult your health care professional. Early evaluation can help identify treatable causes and guide appropriate care.

Lifestyle matters most when it comes to supporting cognitive aging. By caring for your body, senses and social well-being, you also care for your brain.

Small, steady steps today can help support clearer thinking and a higher quality of life in the years ahead.

*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.

Related Articles: 

Healthy Aging: Staying Strong, Sharp, and Independent

Sources: 

F;, C. X. B. H. (n.d.). Dietary patterns and cognitive health in older adults: A systematic review. Journal of Alzheimer’s disease : JAD. https://pubmed.ncbi.nlm.nih.gov/30689586/

Neergaard, L. (2025, July 30). To stay sharper while aging, Get Active, Challenge Your Brain, and Eat Healthy. AP News. https://apnews.com/article/brain-health-dementia-exercise-diet-33fe2ed685acc30452005e53eba11410 

U.S. Department of Health and Human Services. (2026, February 13). Healthful diet linked to reduced risk of cognitive decline. National Institutes of Health. https://www.nih.gov/news-events/nih-research-matters/healthful-diet-linked-reduced-risk-cognitive-decline 

Perimenopause, which is the transitional years leading up to menopause, can bring noticeable changes to your body and overall well-being. One of the most common and frustrating concerns during this time is disrupted sleep.

If you’re finding it harder to fall asleep, waking during the night, or rising earlier than usual and unable to return to sleep, you’re not alone. Sleep disturbances are a frequent symptom of perimenopause. Understanding why these changes happen can help you take steps to improve your rest.

Perimenopause is the time when your body begins transitioning toward menopause. It can start several years before menopause, often in your 40s, but sometimes earlier. During this stage, estrogen and progesterone levels fluctuate unpredictably.

These hormonal shifts affect many systems in the body, including those that regulate sleep.

Sleep problems during perimenopause are usually caused by a combination of hormonal changes and related symptoms.

Hot Flashes and Night Sweats

Declining and fluctuating estrogen levels can affect the body’s temperature regulation. This may lead to hot flashes during the day and night sweats during sleep.

Night sweats can:

• Wake you suddenly

• Make it difficult to fall back asleep

• Leave you feeling unrested in the morning

Even mild temperature changes can fragment sleep without you fully realizing it.

Sleep plays an essential role in:

Chronic sleep disruption can worsen mood symptoms, increase fatigue, and affect overall quality of life.

3. Practice Relaxation Techniques

Stress and anxiety can worsen sleep problems. Techniques that may help include:

• Deep breathing exercises

• Progressive muscle relaxation

• Meditation

• Gentle stretching or yoga before bed

Establishing a calming bedtime routine can signal your body that it’s time to rest.

4. Limit Sleep Disruptors

To promote better sleep:

• Avoid caffeine in the afternoon and evening.

• Limit alcohol, which can disrupt sleep cycles.

• Reduce screen time at least an hour before bed.

• Keep lights dim in the evening.

5. Stay Physically Active

Regular physical activity can improve sleep quality and reduce stress. Aim for most exercise earlier in the day, as vigorous activity close to bedtime may interfere with sleep.

6. Talk With Your Health Care Professional

If sleep problems are persistent or affecting your daily life, consult your health care professional. They can evaluate for:

• Insomnia

• Sleep apnea

• Restless legs syndrome

• Depression or anxiety

Treatment options may include:

• Cognitive behavioral therapy for insomnia (CBT-I)

• Medications for sleep or mood symptoms

• Hormone therapy, when appropriate

• Nonhormonal therapies for hot flashes

Your care plan should be individualized based on your symptoms, medical history, and personal preferences.

Consider seeking medical guidance if you:

• Have trouble sleeping most nights

• Snore loudly or gasp during sleep

• Feel excessively sleepy during the day

• Experience mood changes that interfere with daily activities

Persistent sleep problems are not something you simply have to endure.

Perimenopause can significantly affect sleep due to hormonal fluctuations, night sweats, mood changes, and increased risk of sleep disorders. Although these changes are common, effective strategies and treatments are available.

With the right support and adjustments, restful sleep is possible during this transition.

If sleep concerns are affecting your health or quality of life, consider speaking with your health care professional about options that may help you feel more rested and balanced.

Sources: 

How perimenopause affects sleep. Lifestyle Medicine. (n.d.). https://lifestylemedicine.stanford.edu/sleep-perimenopause 

Prior JC;Cameron A;Fung M;Hitchcock CL;Janssen P;Lee T;Singer J; (n.d.). Oral micronized progesterone for perimenopausal night sweats and hot flushes a phase III Canada-wide randomized placebo-controlled 4 month trial. Scientific reports. https://pubmed.ncbi.nlm.nih.gov/37277418/ 

Troìa L;Garassino M;Volpicelli AI;Fornara A;Libretti A;Surico D;Remorgida V; (n.d.). Sleep disturbance and perimenopause: A narrative review. Journal of clinical medicine. https://pubmed.ncbi.nlm.nih.gov/40094961/ 

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 focus sharp?

• 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/