General Health

Stress is a normal part of life. In small amounts, stress may help you stay focused, respond to challenges and perform at your best. But when stress is intense or lasts for a long time, it can affect your physical and emotional health.

Making time to relax can help your mind and body recover from stress. Relaxation doesn't have to take hours. Even a few minutes of intentional rest or activity can help you feel more balanced and reenergized.

Everyone experiences stress, but people respond to it differently. An event that feels manageable to one person may feel overwhelming to someone else.

Stress can cause physical reactions, emotional reactions or both.

Physical signs of stress may include:

• Tight or tense muscles.
• Headaches.
• A faster heart rate.
• Faster or shallow breathing.
• Feeling restless or unable to settle down.

Emotional signs of stress may include:

• Anxiety or worry.
• Frustration.
• Anger or irritability.
• Feeling overwhelmed.
• Sadness or a low mood.

Sometimes a source of stress is present for so long that you may stop noticing how your body or emotions are reacting to it. Checking in with yourself regularly can help you recognize stress before it becomes harder to manage.

Relaxation is more than simply removing a stressful situation. Deep relaxation gives your brain and body an opportunity to calm down.

Regular relaxation may help reduce tension, restore a sense of balance and improve your overall sense of well-being. You also may notice that when you feel more relaxed, you have a more positive outlook and respond to other people and everyday challenges with greater patience.

Long-term stress can contribute to health problems. Chronic stress has been associated with conditions such as high blood pressure and heart disease. Building healthy ways to manage stress is an important part of caring for your physical and emotional health.

There isn't one best way to relax. The activities that help you recharge may be different from those that work for someone else.

For some people, relaxation means gardening, reading or sitting quietly. Others may feel refreshed after walking, practicing yoga, dancing, volunteering or spending time with friends.

The goal is to find healthy activities that help your mind and body feel restored.

2. Recharge socially

Connecting with other people can help you feel supported and energized.

You might:

• Call or meet a friend.
• Spend time with family.
• Go dancing.
• Join a group or community activity.
• Volunteer for a cause that's meaningful to you.

Choose relationships and activities that leave you feeling supported rather than depleted.

3. Make time for yourself

Personal time gives you an opportunity to consider what you need and respond to it.

That might mean:

• Resting when you're tired.
• Spending a few quiet minutes alone.
• Enjoying a hobby.
• Listening to music.
• Reading.
• Practicing breathing or relaxation exercises.
• Doing something simply because you enjoy it.

Making yourself a priority isn't an indulgence. Regular recovery time supports physical and emotional well-being.

Stress sometimes comes from circumstances you can't change.

When that happens, try separating what is within your control from what isn't. Take action where you can. Then work on letting go of things you can't influence.

Developing this type of resilience doesn't mean ignoring difficulties. It means directing your energy toward the choices and actions that are available to you.

Relaxation is easier to prioritize when you plan for it instead of waiting until you're already exhausted or overwhelmed.

Consider what you can do with different amounts of time.

If you have 5 to 10 minutes:
Stretch, step outside, take a short walk, listen to music, sit quietly or focus on slow breathing.

If you have 30 to 60 minutes:
Exercise, practice yoga, garden, spend time on a hobby, meet a friend or participate in an activity you enjoy.

For everyday stress management:
Set aside regular time for activities that help you recharge. Putting relaxation time on your calendar can help make it part of your routine.

If you're unsure where to begin, resources in your community may help. Consider checking with a health or fitness facility, community education program, faith community or qualified health and wellness professional.

Relevant: Why does this matter to me?

Consider how relaxation may support something you value, such as your health, relationships, energy or quality of life.

Time-framed: When will I do it?

Choose a time and frequency. For example: "I will take a 15-minute walk at 5:30 p.m. on Monday, Wednesday and Friday."

You don't need to completely change your routine to manage stress more effectively. Start by identifying one activity that helps you feel calm or energized and make room for it regularly.

Even a few intentional minutes can be a meaningful first step.

Ask yourself: What can I do today to relax, recharge and reenergize?

Making relaxation part of your daily routine can help release tension, support resilience and give your mind and body time to recover from the demands of everyday life.

*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.

Source:

Mayo Clinic. (2017a). My Road to Better Health Relax. Rochester, Minnesota; Mayo Clinic.

Migraine is a type of severe headache that can happen repeatedly. Migraine attacks can affect daily activities and may include throbbing head pain, nausea, vomiting, and sensitivity to light, sound or smells. Effective treatments can help reduce symptoms, shorten attacks and prevent future migraines.

Migraine is a recurring headache disorder. An attack may progress through as many as four stages: prodrome, aura, headache and postdrome. Not everyone with migraine experiences every stage, and symptoms can vary from person to person.

Migraine attacks may happen rarely or several times a month. In adults, the headache stage typically lasts 4 to 72 hours. In children, it may last 2 to 72 hours.

Migraine symptoms depend in part on the stage of an attack.

Prodrome

Prodrome can begin one or two days before a migraine. Subtle changes may signal that an attack is coming.

Possible symptoms include:

• Increased sensitivity to light and sound.
• Fatigue.
• Neck pain.
• Trouble concentrating.
• Dizziness.
• Mood changes.
• Food cravings.
• Increased urination.
• Frequent yawning.

Migraine aura

Some people have an aura before or during a migraine attack. Aura develops gradually and may last from a few minutes to 60 minutes. About 1 in 4 people with migraine has aura. Some people also can have aura without a migraine headache.

Aura symptoms result from changes in brain activity and may affect vision, sensation or language.

Visual aura symptoms may include:

• Flashing or flickering lights.
• Spots of light.
• Shiny geometric patterns, zigzag lines or stars.
• Blind spots that slowly spread.
• Blurred areas of vision.

Sensory aura symptoms may include:

• Numbness or tingling in the face or arms that slowly spreads from one area to another.

Language aura symptoms may include:

• Trouble finding words.
• Trouble speaking the words you want to say.

Headache

During the headache stage, migraine symptoms may include:

• Severe, throbbing pain on one or both sides of the head.
• Nausea, vomiting or both.
• Sensitivity to light, sound and smells.

Physical activity, including walking or bending over, may make the pain worse.

Postdrome

After a migraine attack, you may feel drained, confused or worn out for as long as a day. Some people instead report a burst of energy.

The exact cause of migraine attacks isn't known. Migraine is thought to involve changes in nervous system activity that trigger pain.

Research suggests that changes involving neurotransmitters and neuropeptides in the brain may play a role. One of these neuropeptides is calcitonin gene-related peptide, or CGRP. Some newer migraine treatments target CGRP or its receptor.

Hormone changes also may trigger migraine. Changes during the menstrual cycle can contribute to attacks. Birth control pills and hormone replacement therapy may make migraine attacks worse for some people.

Migraine can affect people of any age, but it often first appears during the teenage years. Attacks tend to peak between the late teenage years and age 50 and often become less frequent over time.

Other risk factors include:

• Family history. Having a family member with migraine increases your chance of having migraine.
• Sex assigned at birth. People assigned female at birth are more likely to have migraine. Migraine often becomes less frequent and less severe after menopause.

Migraine diagnosis typically includes a physical exam and a discussion of your medical history.

Your care team may recommend additional tests to rule out other causes if you have unusual migraine-type headaches, other medical conditions or unexpected neurological symptoms. Testing may include a CT scan or an MRI. Your care team also may recommend evaluation by another specialist when needed.

There are two main types of migraine based on how often headaches occur:

• Episodic migraine means having headaches fewer than 15 days a month.
• Chronic migraine means having headaches 15 or more days a month for more than three months in a row.

Keeping a migraine record can help you and your care team recognize possible triggers, develop a treatment plan and measure how well treatment works.

Consider recording:

• When each migraine begins and how long it lasts.
• Pain level on a scale of 1 to 10.
• How much the migraine interferes with usual activities.
• Symptoms before, during and after the attack.
• What provides relief.
• Possible triggers during the previous 24 hours.
• Your stress level before the attack.

Migraine treatment generally has two goals: stopping or limiting symptoms once an attack begins and preventing future attacks.

Acute migraine treatment

Acute treatment is used after a migraine attack begins. These treatments tend to work best when taken early. The goal is to stop or reduce symptoms.

Taking acute medicine as soon as possible after symptoms begin may improve its effectiveness. Rest and hot or cold packs also may help.

Using some acute medicines too often can lead to medicine overuse headaches. The source material advises limiting pain reliever use to no more than two to three days a week and telling your care team if you use acute migraine medicine more than nine days a month.

Over-the-counter medicines used by some people include:

• Aspirin.
• Acetaminophen.
• Ibuprofen.
• Naproxen.

Ask your care team which medicine is appropriate for you. If over-the-counter medicine doesn't provide enough relief, prescription treatment may be considered.

Prescription options may include:

• Nonsteroidal anti-inflammatory drugs, or NSAIDs.
• Triptans.
• Dihydroergotamine.
• Antinausea medicines.
• Gepants, which inhibit CGRP.
• Nerve blocks.
• Neuromodulation.

Tell your care team if you are pregnant or breastfeeding prior to taking any medication. For children with migraine, talk with a healthcare professional about treatment options.

Preventive treatments may include:

• Tricyclic antidepressants such as amitriptyline or nortriptyline.
• Blood pressure medicines, including beta blockers and calcium channel blockers.
• Antiseizure medicines such as topiramate.
• CGRP monoclonal antibodies.
• Gepants.
• OnabotulinumtoxinA (Botox) injections.

For some people, magnesium, coenzyme Q10 or riboflavin, also called vitamin B-2, may help lessen the frequency, duration or severity of migraine attacks. Talk with your care team before taking these substances, particularly if you use other medicines.

Non-medicine approaches may include:

• Biofeedback.
• Cognitive behavioral therapy, or CBT.
• Muscle relaxation, breathing exercises or guided imagery.
• Transcutaneous nerve stimulation devices.
• Counseling or support groups.

Healthy routines may help reduce the number or severity of migraine attacks.

Consider these approaches:

• Manage stress. Identify stressful situations and use strategies that help you manage your response.
• Maintain a regular routine. Consistent sleep and meal schedules may help reduce triggers.
• Exercise regularly. With your healthcare professional's approval, consider aerobic activities such as walking, swimming or cycling.
• Drink enough fluids. Ask your care team how much fluid is appropriate for you.
• Avoid overusing pain relievers. Frequent use over time can contribute to medicine overuse headaches and, with some medicines, other side effects.

How long does a migraine last?

In adults, the headache stage typically lasts between 4 and 72 hours. In children, it may last between 2 and 72 hours. Other stages, including prodrome and postdrome, can extend the overall experience beyond the headache itself.

Can you have migraine without aura?

Yes. Most people with migraine don't experience aura. Even among people who have migraine with aura, attacks without aura also may occur.

Can you have aura without a migraine headache?

Yes. Some people may experience an aura without a migraine headache.

What is the difference between episodic and chronic migraine?

Episodic migraine involves headaches fewer than 15 days a month. Chronic migraine involves headaches 15 or more days a month for more than three consecutive months.

What should you do when a migraine starts?

Acting early is important. Acute medicines generally work best when taken soon after an attack starts. Resting in a quiet, dark room and using hot or cold packs also may help.

Can migraine be prevented?

Preventive medicine, behavioral therapies and healthy routines may help reduce how often migraine occurs and how severe attacks become. Your care team can help determine which approach fits your needs.

Migraine can be severe and interfere with daily life. But treatment can help many people have fewer attacks and reduce their severity. Because migraine patterns and responses to treatment vary, work with your care team to develop a care plan that fits your needs.

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

Related Articles: 

Migraines: An Overview

Understanding Stress: Causes, Effects, and Management Tips

Sources: 

Arnold, M. J. (2026, February 15). Acute migraine treatment: Guidelines from the International Headache Society. AFP. https://www.aafp.org/afp/2026/0200/practice-guidelines-acute-migraine-treatment 

Headaches and pregnancy. ACOG. (n.d.-b). https://www.acog.org/womens-health/faqs/headaches-and-pregnancy 

Mayo Clinic. (2026a). Migraine A Type of Headache. Rochester, Minnesota; Mayo Clinic. 

Mayo Foundation for Medical Education and Research. (2025a, July 8). Migraine. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/migraine-headache/diagnosis-treatment/drc-20360207 

Mayo Foundation for Medical Education and Research. (2025, July 8). Migraine. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201 

Moreland, P., Gaffney, B., & Lanham, J. S. (2025, May 15). Migraine headache prophylaxis. AFP. https://www.aafp.org/afp/2025/0500/migraine-headache-prophylaxis 

Migraine | National Institute of Neurological Disorders and Stroke. (n.d.-k). https://www.ninds.nih.gov/health-information/disorders/migraine 

Taking care of your feet is an important part of living with diabetes. Diabetes can damage the nerves in your feet and reduce blood flow. As a result, a blister, cut or sore may be harder to feel and slower to heal. Without treatment, even a small foot injury can sometimes become a serious infection or ulcer.

A simple daily routine can help you find foot problems early. Check your feet every day, keep the skin clean and protected, wear properly fitting socks and shoes, and contact your healthcare professional when you notice a problem.

Over time, diabetes can affect both the nerves and blood vessels in the feet. Nerve damage, also called diabetic neuropathy, may cause numbness or reduced sensation. This can make it difficult to notice an injury. Reduced blood flow may also make wounds slower to heal.

For example, a shoe that rubs against your heel may cause a blister. If you have reduced feeling in your feet, you might not notice the blister right away. Continuing to walk on the area can cause the injury to worsen.

Daily foot care helps you identify changes before they become more serious.

Inspect your feet at least once each day. Choose a time that is easy to remember, such as after bathing or before going to bed.

Look at the tops, sides, soles, heels and areas between your toes.

Watch for:

• Cuts or scratches.
• Blisters.
• Cracks or peeling skin.
• Redness or other changes in skin color.
• Swelling.
• Areas that feel unusually warm.
• Calluses or corns.
• Ingrown toenails or other nail changes.
• Drainage, bleeding or open sores.

Do not rely on pain alone to tell you something is wrong. Diabetic nerve damage may reduce your ability to feel pain, pressure or temperature changes in your feet.

If you notice a new problem, continue to monitor it and contact your healthcare professional when appropriate.

The soles and heels can be difficult to inspect, especially if you have limited flexibility, arthritis or vision problems.

A handheld mirror can make the examination easier. Sit in a safe, comfortable position and use the mirror to look at the bottom and back of each foot. You also can place a mirror on the floor if that makes it easier to see your soles.

If you cannot inspect your feet safely or clearly, ask a family member or caregiver to help. Mayo Clinic guidance recommends using a mirror or asking another person for assistance when areas of the feet are difficult to see.

Wear clean, dry socks every day.

Choose socks that:

• Fit comfortably without being too tight.
• Do not have tight elastic bands that leave deep marks.
• Have minimal or smooth seams.
• Help keep your feet dry.
• Do not bunch inside your shoes.

Mayo Clinic recommends clean, dry socks made with materials such as cotton or moisture-wicking fibers and avoiding socks with tight bands or thick seams.

Change your socks if they become damp or wet. Before putting socks on, check that the fabric is smooth and that nothing is caught inside them.

Proper footwear helps protect your feet from cuts, pressure, rubbing and other injuries.

Wear closed-toe shoes or protective slippers that fit comfortably. Your toes should have enough space to move without rubbing against the shoe. Avoid footwear that pinches, creates pressure points or allows your foot to slide excessively.

Before putting on your shoes, check the inside for:

• Pebbles or other small objects.
• Torn lining.
• Rough seams.
• Folded insoles.
• Other areas that could rub against your skin.

If you have reduced sensation, you may not feel an object inside your shoe until it has already injured your foot.

Properly fitted, cushioned shoes are particularly important for people with diabetic neuropathy. A podiatrist or other foot specialist can help you choose footwear if you have changes in the shape of your feet, calluses or a history of foot ulcers.

Wear shoes, slippers or other protective footwear, even inside your home.

Walking barefoot increases the chance of stepping on something sharp, burning your feet on a hot surface or developing small cuts that may be difficult to feel.

Mayo Clinic advises people with diabetes not to go barefoot, indoors or outdoors.

Also protect your feet from very hot pavement, sand and other surfaces that could cause burns.

Do not try to cut away corns or calluses yourself. Avoid chemical corn or wart removers unless your healthcare professional specifically recommends them. These treatments can injure the skin and may lead to sores or infection.

A healthcare professional or podiatrist can safely evaluate and treat troublesome corns and calluses.

If you trim your own toenails, cut them straight across and gently smooth sharp edges. If you have difficulty seeing or reaching your feet, thick or unusually shaped toenails, poor circulation or reduced sensation, ask your healthcare professional whether professional nail care would be safer for you.

An open foot ulcer should be evaluated promptly rather than treated only at home. Mayo Clinic also advises seeking care for sores or other foot problems that do not begin to heal within a few days.

Seek medical attention promptly for an open wound that is deep, swollen, unusually warm, draining pus or showing other signs of infection. Fever along with redness, warmth or tenderness can also signal infection.

New burning, tingling, weakness or numbness in the feet also should be discussed with your healthcare professional, particularly when these symptoms interfere with daily activities or sleep.

In addition to checking your feet at home, have your feet examined by a healthcare professional regularly.

Mayo Clinic recommends a thorough foot examination at least once a year. People who have a higher risk of ulcers or other complications may need examinations more often. Your healthcare professional may check sensation, blood flow, skin condition, foot structure and other factors that can increase the risk of injury.

Ask your healthcare professional how often your feet should be checked based on your individual risk.

A daily routine doesn't need to take long.

Look at the tops, bottoms, heels and sides of both feet.

Check between your toes.

Use a mirror for areas you cannot easily see.

Look for cuts, blisters, sores, redness, swelling and skin changes.

Wash your feet with lukewarm water.

Dry carefully, especially between the toes.

Moisturize dry skin, but not between the toes.

Put on clean, dry socks.

Check the inside of your shoes before putting them on.

Wear properly fitting shoes or protective slippers rather than going barefoot.

For people with diabetes, small foot problems can sometimes become serious because nerve damage may reduce sensation and poor blood flow may slow healing. Daily inspection gives you an opportunity to spot changes early.

Check every part of your feet each day, using a mirror or another person's help when necessary. Keep your feet clean and dry, moisturize dry skin appropriately, choose comfortable socks and properly fitted shoes, and avoid walking barefoot.

Most importantly, don't ignore a wound because it seems small or doesn't hurt. If you notice an open sore, signs of infection, a wound that isn't healing or another concerning change, contact your healthcare professional.

Should people with diabetes check their feet every day?

Yes. A daily foot inspection can help identify cuts, blisters, redness, swelling, cracks and sores that may otherwise go unnoticed, particularly when diabetic neuropathy has reduced sensation.

How can I check the bottom of my feet?

Use a handheld mirror or place a mirror where you can safely see the soles of your feet. If you still cannot see them clearly, ask a family member or caregiver for help.

What kind of socks are best for people with diabetes?

Choose clean, dry socks that fit comfortably and do not have tight bands or thick seams. Moisture-wicking fabrics can help keep feet dry.

Should I put lotion between my toes?

No. Moisturizer can help prevent dry, cracked skin on the tops and bottoms of the feet, but lotion between the toes can trap moisture and increase the likelihood of fungal growth.

Can people with diabetes walk barefoot at home?

It's safer to wear protective footwear. Even at home, walking barefoot can expose the feet to cuts, punctures and other injuries that may be difficult to feel.

When should a person with diabetes see a healthcare professional about a foot problem?

Seek professional care for an open sore, wound that is not healing, increasing swelling or warmth, drainage, significant skin-color changes, signs of infection or other concerning changes. Foot ulcers should receive prompt medical attention.

*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). Tips for healthy feet graphic. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/communication-resources/tips-for-healthy-feet.html 

Centers for Disease Control and Prevention. (n.d.-c). Your feet and diabetes. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/diabetes-complications/diabetes-and-your-feet.html

Mayo Foundation for Medical Education and Research. (n.d.-a). Amputation and diabetes: How to protect your feet. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/amputation-and-diabetes/art-20048262 

Mayo Foundation for Medical Education and Research. (n.d.-c). Diabetes care: 10 ways to avoid complications. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20045803 

Mayo Foundation for Medical Education and Research. (n.d.-c). Diabetic neuropathy. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/diabetic-neuropathy/symptoms-causes/syc-20371580 

U.S. Department of Health and Human Services. (n.d.). Diabetes & Foot Problems - Niddk. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/foot-problems 

Vitamin B complex supplements contain several or all of the eight B vitamins. These nutrients help the body use energy from food and support the nervous system, blood cell production and other essential functions.

Most people can get enough B vitamins by eating a varied diet. But a supplement may be useful when a person has a diagnosed deficiency, follows a diet that limits certain foods or has a health condition that affects nutrient absorption.

Taking more than the body needs does not necessarily improve energy, mood or overall health. Some B vitamins can cause side effects when taken in high doses.

The eight B vitamins are:

• Thiamin, or vitamin B1.
• Riboflavin, or vitamin B2.
• Niacin, or vitamin B3.
• Pantothenic acid, or vitamin B5.
• Vitamin B6.
• Biotin, or vitamin B7.
• Folate, or vitamin B9.
• Vitamin B12.

Although the vitamins are grouped together, each one has a different role. Many are involved in metabolism, which is the process the body uses to convert food into energy. Some also help make red blood cells, support nerve function or contribute to cell growth.

B vitamins are water-soluble. This means the body generally does not store large amounts of them. Vitamin B12 is an important exception because the body can store it for years.

B vitamins are essential for health. But whether a B-complex supplement is beneficial depends on a person's diet, medical history and nutrient levels.

A supplement is most likely to help when it corrects a deficiency. There is no good evidence that vitamin B12 supplements increase energy or athletic performance in people who already have enough vitamin B12.

A balanced eating pattern usually provides enough B vitamins for healthy adults. Supplements should not replace nutritious foods or treatment for a medical condition.

Together, the B vitamins contribute to several body functions, including:

• Converting carbohydrates, fats and proteins into usable energy.
• Supporting brain and nerve function.
• Helping make DNA and new cells.
• Forming healthy red blood cells.
• Supporting immune function.
• Helping maintain healthy skin and tissues.

Vitamin B12 is needed for healthy nerve cells, red blood cells and DNA. Folate also supports red blood cell formation and healthy cell growth.

Vitamin B6 helps support the nervous system and immune system.

The risk depends on the specific vitamin. People more likely to develop low vitamin B12 levels include:

• Older adults.
• People following vegan or some vegetarian diets.
• People who have had stomach or intestinal surgery.
• People with Crohn's disease, celiac disease or another condition that limits absorption.
• People with pernicious anemia.
• People who take certain medicines over a long period, including metformin or some acid-reducing medicines.

Reduced stomach acid and certain digestive conditions can make vitamin B12 harder to absorb.

Kidney disease, malabsorption disorders, alcohol dependence and certain medicines may increase the risk of vitamin B6 deficiency.

Symptoms differ depending on which vitamin is low. Possible signs include:

• Ongoing tiredness.
• Weakness.
• Pale or yellowish skin.
• Shortness of breath.
• Dizziness.
• Numbness or tingling in the hands or feet.
• Difficulty with balance.
• Changes in mood, memory or thinking.
• A sore or swollen tongue.

Vitamin B12 or folate deficiency can interfere with red blood cell production and lead to vitamin deficiency anemia.

Symptoms do not confirm a deficiency. Fatigue, hair loss, constipation, mood changes and skin concerns can have many causes. A healthcare professional may use blood tests and other evaluations to identify the cause.

Some nutrient deficiencies can contribute to changes in the hair, but hair loss alone does not show that a person needs a B-complex supplement.

Biotin is often marketed for hair growth. True biotin deficiency is uncommon, and evidence that high-dose biotin improves hair growth in people without a deficiency is limited. High-dose biotin also can interfere with certain laboratory tests.

People with new, persistent or patchy hair loss should seek a medical evaluation rather than treating it with supplements alone.

Constipation is not considered a typical effect of most B vitamins. But combination supplements may contain iron, calcium or other ingredients that can affect bowel habits.

Some B-vitamin supplements may instead cause nausea, stomach cramps or loose stools. Be sure to check the product label to see what else the supplement contains.

B vitamins are involved in brain function. Low levels of vitamin B12, folate or other nutrients may occur alongside mood symptoms.

But studies have not clearly shown that B-vitamin supplements treat anxiety or depression in people who do not have a deficiency. Supplements should not replace counseling, antidepressant medicine or other proven treatments.

There is no single standard dose for “vitamin B complex.” Each B vitamin has its own recommended intake, and supplement products vary widely.

For example, the recommended daily amount of vitamin B12 for most adults is 2.4 micrograms. The recommended daily amount of folate for adults is 400 micrograms. Needs may be different during pregnancy, breastfeeding or treatment of a diagnosed deficiency.

A product that contains hundreds or thousands of percent of the Daily Value is not automatically more effective. Before using a high-dose product, ask a healthcare professional whether the dose is appropriate.

Vitamin injections may be appropriate for certain diagnosed deficiencies. Vitamin B12 injections, for example, may be prescribed when a person has severe deficiency, pernicious anemia or difficulty absorbing vitamin B12.

Treatment also may be available as tablets, dissolving products, nasal preparations or other forms. The best option depends on the cause and severity of the deficiency.

Injections should be given only under appropriate medical guidance. Unnecessary injections can cause pain, bleeding, infection or allergic reactions and may provide no benefit to a person whose vitamin levels are adequate.

Yes. “Water-soluble” does not mean risk-free.

High doses of vitamin B6 taken over time may damage nerves. Large amounts of niacin can cause flushing and may affect the liver, blood glucose or blood pressure. High folic acid intake can make vitamin B12 deficiency harder to recognize while nerve damage continues.

Vitamin B12 is generally considered safe at recommended doses, but high-dose supplements may cause headache, nausea, diarrhea, weakness or tingling in some people.

Make an appointment when you have persistent fatigue, weakness, shortness of breath, numbness, tingling, balance problems or unexplained changes in memory or mood.

Seek medical advice before starting a high-dose supplement when you:

• Are pregnant or breastfeeding.
• Have kidney or liver disease.
• Have had bariatric or intestinal surgery.
• Follow a vegan diet.
• Have a digestive disorder.
• Take metformin, seizure medicines or acid-reducing medicines.
• Are being evaluated for anemia or nerve symptoms.

Blood tests may be needed to check blood cells, vitamin B12, folate or other markers. Treatment should address both the deficiency and its underlying cause.

Are vitamin B complex and vitamin B12 the same?

No. Vitamin B12 is one of eight B vitamins. A B-complex supplement usually contains several or all eight.

Is vitamin B complex water-soluble?

Yes. B vitamins are classified as water-soluble, although vitamin B12 can be stored in the body for a long time.

How long does vitamin B complex take to work?

That depends on the vitamin, the severity of the deficiency and the symptom being treated. Blood-related findings may improve before nerve symptoms. Some nerve damage caused by prolonged vitamin B12 deficiency may not be fully reversible.

Can vitamin B complex make urine bright yellow?

Yes. Riboflavin can make urine appear bright or fluorescent yellow. This is generally harmless.

Should vitamin B complex be taken with food?

It can be taken with food. Doing so may reduce nausea or stomach upset.

What happens when vitamin B12 is low?

Low vitamin B12 can cause fatigue, anemia, weakness, numbness, tingling, balance problems and changes in thinking or mood. Untreated deficiency may lead to lasting nerve damage.

*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: 

Biotin - health professional fact sheet. (n.d.-d). https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/ 

Folate - Health Professional Fact Sheet. (n.d.-h). https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ 

Vitamin B12 - Health Professional Fact Sheet. (n.d.-k). https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ 

Vitamin B6 - Health Professional Fact Sheet. (n.d.-k). https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/ 

Vitamin deficiency anemia-vitamin deficiency anemia - diagnosis & treatment - Mayo Clinic. (n.d.-o). https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/diagnosis-treatment/drc-20355031 

Vitamin deficiency anemia-vitamin deficiency anemia - symptoms & causes - Mayo Clinic. (n.d.-o). https://www.mayoclinic.org/diseases-conditions/vitamin-deficiency-anemia/symptoms-causes/syc-20355025 

Related Articles: 

Biotin and Niacin: Benefits, Functions, and Food Sources

Magnesium: Forms, Benefits, and What the Research Says

Supplements: Eight Factors to Consider

Trace Minerals: What are They and Why are They Important?

Vitamins and Supplements for Mental Health

CPAP hygiene is not just about keeping equipment fresh. Regular cleaning helps remove skin oils, saliva, moisture, dust and germs that can collect in the mask, tubing and humidifier chamber during nightly use. The safest routine is usually simple: mild soap, warm drinking-quality water, thorough rinsing and complete air drying. Most manufacturers recommend daily care for parts that touch the face or hold water, and weekly cleaning for tubing, headgear and other removable parts. Avoid ozone, ultraviolet light and harsh chemical cleaners unless the manufacturer and your healthcare team specifically recommend them.

Continuous positive airway pressure, or CPAP, is a common treatment for obstructive sleep apnea. A CPAP machine sends a steady stream of air through a hose and mask to help keep the airway open during sleep. When CPAP is used consistently, it can improve breathing, sleep quality and daytime alertness.

Because CPAP equipment is used for hours at a time, it is exposed to normal body moisture, skin oils, saliva, mucus, dust and household particles. Germs from the mouth, throat, lungs or skin can transfer to the mask or hose. Mold, dust and allergens also may collect in equipment if it is not cleaned and dried regularly. The FDA notes that contaminated CPAP parts can make a person sick and that dirt and dust can contribute to machine problems or breakdown.

Cleaning does not need to be complicated. The science behind CPAP hygiene comes down to three goals: remove organic buildup, reduce moisture where microbes can grow, and protect the materials and sensors that help the device work correctly.

Daily cleaning is often recommended for the mask cushion and humidifier water tub because these parts have the most contact with moisture and body oils. ResMed, for example, recommends daily cleaning for the mask cushion and humidifier tub, and weekly cleaning for the mask frame, headgear and air tubing.

The mask cushion sits directly against the skin. During sleep, it can collect facial oils, sweat, sunscreen, moisturizers and bacteria from the skin. This buildup can make the cushion slippery, which may lead to air leaks. A leaky mask can reduce therapy effectiveness and may cause dry eyes, nasal dryness or sleep disruption.

The humidifier tub is another high-priority part because standing water and warmth can create conditions where microbes may grow. Emptying, rinsing and drying the chamber daily helps reduce residue and limits the time that water sits in the device.

The hose, mask frame and headgear usually do not need the same daily attention as the cushion or water chamber, but they still need regular care. Tubing carries humidified air from the machine to the mask. Over time, moisture, mineral residue, dust and microbes may collect inside the tube, especially if it is not allowed to dry fully.

Weekly washing helps remove buildup before it becomes visible, causes odor or affects airflow. Headgear and mask frames can collect sweat and skin oils, which may weaken elastic, affect fit or cause skin irritation. Cleaning these parts weekly helps preserve comfort and performance.

A weekly routine also gives you a chance to inspect parts for cracks, stiffness, discoloration, stretched straps, loose connections or cloudy residue. These signs may mean a part needs replacement.

CPAP machines rely on precise airflow, pressure delivery and, in many models, sensors that monitor performance. Dirt, dust and residue can interfere with equipment over time. Moisture that remains in tubing or enters the machine may also contribute to malfunction.

Cleaning protects equipment in several ways:

• It helps keep air pathways clear.
• It reduces sticky residue that can affect mask seal and connectors.
• It limits mineral buildup in the humidifier chamber.
• It helps prevent odors that may make therapy harder to tolerate.
• It allows earlier detection of worn or damaged parts.

The FDA specifically warns that dirt and dust may contribute to CPAP machine problems and make a device more likely to break or need replacement.

Always follow the instructions that came with your specific CPAP machine, mask, hose and humidifier. Different brands and models may have different requirements.

A typical safe cleaning process includes:

1. Unplug the CPAP machine.
2. Disconnect the mask, tubing and humidifier chamber.
3. Wash washable parts with mild soap and warm drinking-quality water.
4. Rinse thoroughly to remove all soap residue.
5. Place parts on a clean towel and allow them to air dry completely.
6. Keep parts out of direct sunlight unless the manufacturer says otherwise.
7. Reassemble only when all parts are dry.

Use only cleaners recommended by the manufacturer. Mild soap and water are enough for most CPAP accessories. The FDA says most CPAP hoses, masks and accessories can be cleaned with mild soap and water, following manufacturer instructions.

Avoid harsh or fragranced products unless your manufacturer specifically allows them. These may leave residue, irritate the airway or damage plastic, silicone, foam, seals or tubing.

Do not use:

• Bleach.
• Alcohol-based cleaners.
• Antibacterial soaps not approved by the manufacturer.
• Strong dish detergents.
• Scented oils or essential oils.
• Abrasive scrubbers.
• Dishwashers, washing machines or dryers unless specifically allowed.
• Ozone or ultraviolet cleaning devices unless cleared or authorized for your exact use and approved by your device manufacturer.

The FDA has warned that ozone and ultraviolet light devices marketed to clean CPAP equipment may not be proven safe or effective for many uses. The FDA also notes that ozone and UV light can break down CPAP accessories such as hoses and masks.

Ozone and UV devices are often marketed as convenient CPAP cleaners, but they do not replace manufacturer-recommended washing. Ozone gas may remain inside equipment after a cleaning cycle and may be irritating to breathe. The FDA has received reports of asthma attacks, headaches and breathlessness after use of ozone devices.

UV light may not reach all inner surfaces of tubing or mask parts. It also may damage plastics or silicone over time. This matters because CPAP equipment depends on flexible seals, accurate connections and intact materials. A degraded mask cushion may leak. A brittle tube may crack. Damaged components can reduce therapy quality and increase replacement costs.

Most CPAP machines should not be washed, submerged or exposed to cleaning sprays. The motor, electronics and sensors are inside the main device. Water, ozone, residue or harsh chemicals may damage these components.

To protect the machine:

• Keep water out of the main CPAP unit.
• Empty the humidifier chamber before moving the device.
• Use distilled water if recommended by the manufacturer to reduce mineral buildup.
• Replace or clean filters as directed.
• Keep the machine on a stable surface away from dust, direct heat and floor debris.
• Do not spray cleaners directly into the machine or air outlet.
• Do not connect ozone or UV cleaning equipment unless it is specifically approved for your device and accessories.

If the machine makes unusual noises, gives pressure alerts, smells musty or chemical-like, or no longer seems to deliver therapy correctly, contact your CPAP supplier or healthcare professional.

Even careful cleaning cannot make CPAP supplies last forever. Silicone cushions soften or lose shape. Headgear stretches. Tubing can develop tiny cracks. Filters clog. Humidifier chambers can become cloudy or mineral-coated.

Replace parts sooner if you notice:

• Air leaks that persist after adjustment.
• Cracks, tears or stiffness.
• Discoloration or cloudy buildup that does not wash away.
• Persistent odor.
• Skin irritation where the mask touches the face.
• Water chamber damage.
• Reduced airflow or repeated device alerts.

Regular replacement helps maintain therapy effectiveness and may prevent avoidable stress on the machine.

all your healthcare professional, sleep medicine team or CPAP supplier if you have new or worsening symptoms, including cough, fever, shortness of breath, wheezing, chest discomfort, sinus pain, frequent nasal congestion or repeated respiratory infections.

Also ask for help if your mask leaks, your nose or mouth feels very dry, you feel air pressure has changed, or you are having trouble using CPAP. Mayo Clinic notes that common CPAP problems include mask leaks, trouble falling asleep, nasal symptoms and dry mouth, and recommends contacting a healthcare professional or CPAP supplier if problems occur early in therapy.

Do I need a CPAP sanitizing machine?

Most people do not need a separate sanitizing machine. Mild soap, warm water, thorough rinsing and complete drying are the standard approach for most CPAP accessories. Follow the manufacturer’s instructions for your exact equipment. The FDA has not cleared or approved most devices that claim to clean, disinfect or sanitize CPAP machines.

Can I use vinegar to clean my CPAP?

Some manufacturers may allow diluted vinegar for specific parts, while others may not. Check your equipment manual first. Vinegar should not be used inside the CPAP machine itself.

Can I put CPAP tubing in the dishwasher?

Do not put CPAP tubing, masks or headgear in a dishwasher unless the manufacturer specifically says it is safe. Heat and detergents may damage the materials.

Why does my CPAP smell bad after cleaning?

A lingering odor may mean soap was not fully rinsed away, parts did not dry completely, the water chamber has buildup, or a filter needs replacement. Rewash with mild soap, rinse thoroughly and allow all parts to dry fully. If odor persists, contact your equipment supplier.

Is it safe to use CPAP when I have a cold?

Many people continue CPAP during a cold, but congestion may make treatment less comfortable. Heated humidification, saline spray or a different mask style may help. Contact your healthcare professional before stopping therapy, especially if you have severe symptoms or other medical conditions.

Good CPAP hygiene is a small daily and weekly habit that supports safer, more comfortable sleep apnea treatment. Clean the parts that touch your face or hold water more often. Wash tubing and headgear regularly. Let everything dry completely. Avoid harsh chemicals, ozone and unapproved UV devices that may irritate the airway or damage equipment. When in doubt, follow your manufacturer’s instructions and ask your sleep medicine team or CPAP supplier for guidance.

*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: 

A Guide to Using and Caring for CPAP Equipment and Supplies

Getting Replacement CPAP Supplies: A Step-by-Step Guide

How to Clean CPAP Supplies

Snoring and Sleep Health: Nasal Breathing, Mouth Breathing, and Chin Straps

Sources: 

CPAP machines: Tips for avoiding 10 common problems - Mayo Clinic. (n.d.-d). https://www.mayoclinic.org/diseases-conditions/obstructive-sleep-apnea/in-depth/cpap/art-20044164 

Do you need a device that claims to clean a CPAP machine? | FDA. (n.d.-e). https://www.fda.gov/consumers/consumer-updates/do-you-need-device-claims-clean-cpap-machine 

Voluntary recall of equipment intended for use with CPAP devices and accessories: FDA Safety Communication | FDA. (n.d.-j). https://www.fda.gov/medical-devices/safety-communications/voluntary-recall-soclean-equipment-intended-use-cpap-devices-and-accessories-fda-safety 

Bathroom falls are common because the room combines wet surfaces, tight spaces, stepping, turning and sitting-to-standing movements. A safer bathroom does not always require a full remodel. Often, the biggest improvements come from the right grab bars, a stable bathing seat, better lighting, nonslip surfaces and height adjustments that reduce stress on aging joints.

The bathroom is one of the most challenging rooms in the home for older adults. Floors may be wet. Surfaces may be slippery. Getting in and out of a tub, lowering onto a toilet, reaching for towels or turning in a small shower can test balance and strength.

Falls are not an unavoidable part of aging. Falls among adults 65 and older can be prevented, and taking steps such as removing trip hazards, improving lighting, reviewing medications and adding bathroom grab bars. Making changes to bathroom safety such as changing to nonslip mats, bath seats, raised toilet seats with armrests and grab bars in the shower, tub and toilet area may be helpful. 

Before buying equipment, look at the bathroom during the times it is most often used. Many falls happen during rushed or nighttime routines. Ask these questions:

• Is there a clear path from the bedroom to the bathroom?
• Are rugs loose or curled?
• Is the toilet too low?
• Is the shower entry difficult to step over
•  Is there a secure place to hold when sitting, standing or turning?
• Are towels, soap and shampoo easy to reach without leaning?

A safer bathroom should support three movements:

1. walking in.
2. transferring safely and bathing or toileting without twisting.
3. reaching or rushing.

The path into the bathroom should be clear, dry and well lit.

Remove throw rugs or replace them with nonslip, low-profile mats. Keep laundry baskets, scales, trash cans and cords out of the walking path. Use night lights in the bedroom, hallway and bathroom. Consider motion-sensor lighting for nighttime trips.

Doorways matter, too. A bathroom door that swings inward can block access if someone falls inside. For people with significant balance or mobility concerns, an outward-swinging door, pocket door or emergency-access hinge may be worth discussing with a contractor or occupational therapist.

The toilet is one of the most important places to add support. Sitting down and standing up require leg strength, balance and joint control. A low toilet can increase strain on the hips, knees and back.

The sink area can become risky when people lean on towel bars, pedestal sinks or countertops for balance. These surfaces may not be stable enough to support body weight.

Keep frequently used items within easy reach. Store toothbrushes, medications, soap, hair tools and shaving items between shoulder and hip height when possible. Avoid storing daily items in low cabinets that require bending or in high cabinets that require reaching overhead.

If standing at the sink is tiring, consider a stable chair or stool only if there is enough space and the chair has nonslip feet. For people who use a walker or wheelchair, a clear approach to the sink can make grooming safer and less tiring.

A bathing seat can reduce fatigue and lower the risk of slipping. The right choice depends on the shower or tub setup, the person’s balance and how much help is needed.

Shower Chair vs. Bench Chair

A shower chair is usually best for a walk-in shower with little or no threshold. It allows the person to sit while bathing, conserve energy and avoid standing on a wet surface. A shower chair should have rubber tips, a stable base and adjustable legs.

A transfer bench is usually best for a tub-shower combination or any bathing area with a high edge to step over. Part of the bench sits outside the tub and part sits inside. The person sits down outside the tub, then slides across and lifts the legs in one at a time. This reduces the need to step over the tub wall while standing.

In general, choose a transfer bench when stepping over the tub is unsafe, painful or tiring. Choose a shower chair when the person can safely enter the shower but should sit while bathing.

Where to Place Shower Grab Bars

Grab bars should support the movements that actually happen in the shower: entering, turning, sitting and standing.

For a walk-in shower, consider a vertical grab bar near the entrance. This gives support while stepping in and out. A horizontal grab bar along the side or back wall can support standing balance and sit-to-stand movement from a shower chair.

For a tub-shower, a vertical or angled entry bar near the tub edge can help with stepping in and out. A horizontal bar along the long wall can provide support while standing or seated. Avoid relying on suction-cup grab bars for primary support. They may loosen over time and are not a substitute for professionally installed bars.

ADA standards commonly place shower grab bars 33 to 36 inches above the shower floor, though home placement should also consider the person’s height, arm reach, strength and transfer pattern.

Add a Handheld Showerhead

A handheld showerhead allows bathing while seated and reduces twisting, reaching and standing time. A hose at least 60 inches long is often recommended in accessible shower design. Place controls and the showerhead where they can be reached from the seated position.

Small height changes can make a large difference in comfort and safety.

A shower chair should be adjusted so the person’s feet rest flat on the floor. Hips and knees should be close to a 90-degree angle. If the seat is too low, standing requires more strength and puts more stress on the knees and hips. If the seat is too high, the feet may not touch the floor securely, which can reduce balance.

A raised toilet seat should also allow stable foot contact. If feet dangle, the seat is too high. If the knees are much higher than the hips and standing is difficult, the seat may be too low.

A handheld shower mount, soap dish and towel hook should be reachable from a seated position. This reduces twisting, bending and sudden reaching, which can throw off balance.

Poor lighting can make water, thresholds and floor changes harder to see. Add bright, even lighting in the bathroom and along the path from the bedroom. Use night lights or motion-sensor lights for nighttime bathroom trips.

People who wear bifocals or progressive lenses should be extra cautious when looking down at thresholds or steps, because lens changes can affect depth perception. Regular vision checks are part of fall prevention.

An occupational therapist can assess how a person moves through the bathroom and recommend equipment, placement and routines that match the person’s body, home and goals.

Consider an occupational therapy home safety assessment if the person has fallen, feels unsteady, uses a cane or walker, has arthritis or joint pain, has had a stroke or surgery, has trouble stepping into the tub, or needs help with bathing or toileting.

The occupational therapist may recommend grab bar locations, toilet equipment, shower seating, transfer techniques, lighting changes, caregiver training or a larger bathroom modification.

Use this checklist as a starting point:

• Remove loose rugs and clutter from the bathroom path.
• Add night lights or motion-sensor lighting.
• Install grab bars next to the toilet and in the tub or shower.
• Use a shower chair for walk-in showers when standing is tiring or unsafe.
• Use a transfer bench for tub-shower combinations when stepping over the tub wall is difficult.
• Add a handheld showerhead.
• Use nonslip mats or adhesive nonslip strips.
• Adjust toilet and shower chair height so feet rest flat on the floor.
• Keep soap, towels and toiletries within easy reach.
• Ask a health care professional about dizziness, medication side effects, vision changes, foot problems or recent falls.

Where should grab bars be placed in a bathroom?

Grab bars are commonly placed next to the toilet, behind the toilet, at the shower or tub entrance, and along the shower or tub wall. The best placement depends on the person’s height, strength, balance and how they move during transfers. In many accessible designs, horizontal grab bars are installed 33 to 36 inches above the floor.

Is a shower chair or transfer bench safer?

It depends on the bathroom. A shower chair is often appropriate for a walk-in shower. A transfer bench is usually safer for a tub-shower because it reduces the need to step over the tub wall while standing.

Are suction grab bars safe?

Suction grab bars may provide a light handhold for balance reminders, but they should not be used as the main support for body weight. Installed grab bars secured into studs or reinforced walls are safer.

What toilet height is best for older adults?

The best toilet height allows the person to sit and stand with control while keeping both feet flat on the floor. A raised toilet seat or toilet safety frame may help people with arthritis, leg weakness or pain, but the seat should not be so high that the feet dangle.

Can bathroom falls be prevented without remodeling?

Often, yes. Many safety improvements are simple: remove loose rugs, improve lighting, add nonslip surfaces, use a shower chair or transfer bench, install grab bars and keep items within easy reach. Some people may need more extensive changes, especially after a fall, surgery or new mobility limitation.

*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: 

2010 ADA Standards for Accessible Design | ada.gov. (n.d.-a). https://www.ada.gov/law-and-regs/design-standards/2010-stds/ 

Fall prevention: Simple tips to prevent falls - Mayo Clinic. (n.d.-d). https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358 

Household safety checklist for senior citizens. (n.d.-f). https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/household-safety-checklist-for-senior-citizens 

Resistance bands can be a simple way to strengthen the chest and other upper-body muscles at home, at the gym or while traveling. They are lightweight, portable and available in different resistance levels.

The chest muscles, mainly the pectoralis major and pectoralis minor, help move the shoulders and arms. These muscles are used when you push, lift, reach or bring your arms across your body. A balanced strength-training routine also should include the shoulders, arms, back, abdomen, hips and legs.

Start with a band that allows you to move with control. Good form matters more than using a heavier band. Stop if an exercise causes pain.

Talk with a healthcare professional before starting a new strength-training program if you have a chronic condition, chest pain, shortness of breath, dizziness, a recent injury, recent surgery or concerns about exercise safety.

For most people, these tips can help make resistance band exercises safer:

• Warm up for 5 to 10 minutes with light activity, such as walking or gentle arm circles.
• Choose a resistance level that feels challenging near the end of a set, but still lets you keep good form.
• Aim for 1 set of 12 to 15 repetitions for each exercise. As you get stronger, you may add another set or use a stronger band.
• Move slowly and with control. Do not snap the band or let it pull you back quickly.
• Breathe during each movement. Try not to hold your breath.
• Test at least one day before training the same muscle group again.
• Check the band before each workout. Do not use a band that is cracked, torn or worn.

1. Resistance band floor press

The floor press works the chest, shoulders and triceps. It can be a good option for people who want a chest press without a bench.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place the resistance band behind your upper back, below the shoulder blades.
3. Hold one end of the band in each hand.
4. Start with your elbows bent and your upper arms resting lightly on the floor.
5. Press your hands upward until your arms are almost straight.
6. Pause briefly, then lower with control.

Form tip: Keep your wrists straight and your shoulder blades gently pulled back.

2. Standing incline chest press

This move targets the upper chest and shoulders. The upward angle helps create a pressing motion similar to an incline press.

How to do it

Place the center of the band under one foot.

Step the other foot forward into a staggered stance.

Hold one end of the band in each hand near shoulder height.

Press your hands forward and slightly upward at about a 45-degree angle.

Pause briefly, then return to the starting position.

Repeat on both sides if you change your stance.

Form tip: Keep your ribs down and avoid arching your lower back.

4. Seated resistance band row

Although this is not a chest exercise, it helps balance the muscles of the upper body. Strengthening the upper back may support better posture and shoulder control.

How to do it

Sit on the floor with your legs extended.

Loop the band around the bottoms of your feet.

Hold one end of the band in each hand.

Sit tall and gently draw your shoulder blades back.

Pull your elbows toward your sides.

Pause briefly, then return to the starting position.

Form tip: Keep your shoulders relaxed. Do not shrug toward your ears.

5. Banded pullover

The banded pullover works the chest, shoulders, upper back and core. It requires control and a secure anchor point.

How to do it

Secure the band to a low, stable anchor behind your head.

Lie on your back with your head near the anchor.

Hold the band with both hands and extend your arms overhead.

Keeping a slight bend in your elbows, pull your hands forward until they are above your chest.

Pause briefly, then return slowly to the starting position.

Form tip: Make sure the anchor is secure before starting. Do not use a loose door, unstable furniture or sharp surface.

6. Single-arm chest fly

The single-arm chest fly targets the chest through a wide, sweeping motion. Use a light band until you are comfortable with the movement.

How to do it

Attach the band to a secure anchor at about chest height.

Stand sideways to the anchor.

Hold the band in the hand closest to the anchor.

Step away until there is light tension in the band.

With a slight bend in your elbow, bring your arm across the front of your chest.

Pause briefly, then return with control.

Repeat on the other side.

Form tip: Keep the movement smooth. Avoid twisting your trunk to pull the band.

7. Alternating resistance band punches

Alternating punches work the chest, shoulders, arms and core. This exercise can also raise your heart rate when done with control.

How to do it

Wrap the band behind your upper back, below the shoulder blades.

Hold one end of the band in each hand.

Stand with your feet hip-width apart or in a staggered stance.

Start with your elbows bent and hands near your chest.

Punch one arm forward until it is almost straight.

Return to the starting position.

Repeat with the other arm, alternating sides.

Form tip: Keep your punches controlled. Do not lock your elbows.

Choose a band that allows you to complete each repetition with steady form. The final few repetitions should feel challenging, but you should not need to jerk, twist or hold your breath.

Use a lighter band if:

• You cannot complete the full range of motion.
• Your shoulders shrug or your back arches.
• You feel joint pain.
• The band snaps you back too quickly.

Use a stronger band if:

• You can easily complete more than 15 repetitions.
• You do not feel muscle fatigue near the end of the set.
• You can maintain good form throughout the movement.

Stop exercising and seek medical care right away if you have chest pain, fainting, severe shortness of breath, sudden weakness, numbness, or pain that spreads to the jaw, neck, back or arm.

Stop the exercise and adjust your form or resistance level if you feel sharp pain, joint pain, pinching, dizziness or unusual discomfort.

Can resistance bands build chest muscle?

Yes. Resistance bands can help build strength when the band provides enough tension and the exercise is done with good form. Progress over time by adding repetitions, sets or resistance.

Are resistance band chest exercises good for beginners?

They can be. Beginners should start with a light band and focus on slow, controlled movement. Wall push-ups, floor presses and seated rows may be easier places to start.

How many repetitions should I do?

A common starting point is 1 set of 12 to 15 repetitions. The resistance should feel challenging near the end of the set while still allowing good form.

Can I do these exercises every day?

It is best not to train the same muscle group hard every day. Give your chest and shoulders at least one day of rest between strength sessions.

Do I need a door anchor?

Some exercises, such as chest flys and pullovers, require a secure anchor. Others, such as floor presses, push-ups and alternating punches, can be done without one. Always make sure the anchor is stable before exercising.

• Resistance bands are a portable, low-cost option for chest and upper-body strength training.
• Good form is more important than heavy resistance.
• A balanced program should include the chest, back, shoulders, arms, core, hips and legs.
• Start with 1 set of 12 to 15 repetitions and progress gradually.
• Stop if an exercise causes pain, and talk with a healthcare professional if you have health concerns before starting.

*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: 

Adult activity: An overview | physical activity basics | CDC. (n.d.-a). https://www.cdc.gov/physical-activity-basics/guidelines/adults.html 

Fitness strength training - mayo clinic. (n.d.-b). https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/strength-training/hlv-20049447 

Physical activity guidelines - ACSM. (n.d.). https://acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines/ 

What counts as physical activity for adults | physical activity basics | CDC. (n.d.-b). https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html 

Breastfeeding is natural, but it is also learned. For many first-time parents, the first days can feel emotional, tiring and uncertain. Preparing before delivery can make those early feedings easier to manage.

You do not need every product on the shelf. But a few practical items can help with comfort, positioning, leaking, milk expression and cleanup. More important, it helps to know what is normal, what is not and when to ask for support.

A good breastfeeding setup includes:

• A comfortable place to feed
• Nursing pads for leaking
• Nipple care products, such as lanolin or another breastfeeding-safe nipple balm
• A nursing pillow or supportive pillows
• Burp cloths or washcloths
• A water bottle and easy snacks
• Breast pump parts and milk storage supplies, if you plan to pump
• Contact information for a lactation consultant or breastfeeding support service

The goal is not perfection. The goal is to help you and your baby learn together.

The first days after birth are busy. You may be recovering from labor or surgery, learning your baby’s cues and adjusting to little sleep. Having supplies ready can reduce stress and help you focus on feeding, recovery and bonding.

Preparation can also help you recognize common breastfeeding patterns. Newborns often feed frequently. They may cluster feed, fall asleep at the breast or need help latching. These experiences can be normal, but they can still feel overwhelming.

Learning the basics before delivery can help you know when to keep practicing and when to ask for help.

1. Nursing pads

Leaking is common, especially as milk supply adjusts. Nursing pads fit inside a bra and help absorb milk between feedings.

You may choose disposable or washable pads. Disposable pads are convenient in the early days. Washable pads may be softer and can be reused. Change pads when they become wet to help protect the skin.

Helpful for: Leaking, comfort, keeping clothing dry
Product note: Look for soft, breathable pads that do not irritate sensitive skin.

2. Nipple care products

Tender nipples can happen in the first days as you and your baby learn to breastfeed. Mild sensitivity may improve as latch and positioning improve. Cracked, bleeding or severe pain is not something to ignore.

A breastfeeding-safe nipple cream, balm or purified lanolin may help soothe dry or tender skin. Some parents also use hydrogel pads for short-term comfort. Follow product directions and ask a clinician or lactation consultant if you are unsure what is safe for your baby.

Helpful for: Dryness, tenderness, friction-related irritation
Product note: Choose products labeled safe for breastfeeding. Avoid heavily fragranced products on the nipple area.

5. Water bottle and one-handed snacks

Breastfeeding can make you thirsty. Keeping water nearby may help you stay comfortable. Easy snacks can be helpful during long or frequent feeding sessions, especially in the early weeks.

Helpful for: Parent comfort and hydration
Product note: Choose a water bottle that is easy to open with one hand.

6. Breast pump and pump accessories

Not every parent needs to pump right away. But if you expect to return to work, share feedings, build a small milk supply, manage engorgement or feed a baby who has trouble latching, a pump may be useful.

Pump accessories may include:

• Breast shields or flanges in the correct size
• Valves and membranes
• Milk collection bottles
• Milk storage bags or containers
• Cleaning basin or bottle brush
• Drying rack
• Cooler bag and ice packs
• Extra tubing, if recommended for your pump model

Pump fit matters. A flange that is too small or too large can cause pain and reduce milk removal. If pumping hurts or output is unexpectedly low, ask for help checking fit and technique.

Helpful for: Milk expression, shared feeding, return to work, some latch challenges
Product note: Follow the pump manufacturer’s cleaning instructions. Parts that touch breast milk need regular cleaning.

7. Bottles, if you plan to express milk or combination feed

Some families use bottles for expressed breast milk, formula or both. You do not need to buy many bottles before knowing your baby’s preferences. A small starter set is often enough.

Choose bottles that are easy to clean and compatible with your pump if you plan to pump directly into bottles.

Helpful for: Expressed milk, combination feeding, caregiver feeding
Product note: Inspect nipples and bottle parts often and replace damaged items.

8. Comfortable nursing bras or tanks

A comfortable, supportive bra or tank can make frequent feeding easier. Avoid bras that feel tight or compress the breast, especially while supply is changing.

Helpful for: Comfort, easy feeding access, holding nursing pads
Product note: Soft, stretchy materials may be more comfortable in the early postpartum weeks.

Colostrum comes first

At birth, your breasts make colostrum. Colostrum is thick and often yellowish. It comes in small amounts, but it is rich in nutrients and helps support your baby’s immune system.

Because the amount is small, some parents worry that the baby is not getting enough. In many cases, frequent feeding and monitoring diapers and weight are better guides than trying to measure milk in the first days.

Milk usually increases after a few days

As your baby continues to feed, your body receives signals to make more milk. Many parents notice fuller, warmer or heavier breasts a few days after birth. This is often called milk “coming in.”

Some fullness is expected. Severe pain, a baby who cannot latch or ongoing concerns about milk supply should prompt a call to a lactation consultant or health care professional.

Newborns feed often

Many newborns feed 8 to 12 times in 24 hours. Some feed even more often during cluster feeding periods. Feeding on cue means watching for early signs of hunger, such as bringing hands to the mouth, sucking motions, lip smacking or rooting.

Crying is a late hunger cue. Starting before a baby is very upset can make latching easier.

Diapers and weight matter

In the first days, your baby’s care team will track weight, wet diapers and stools. These are important signs that feeding is going well.

Ask your baby’s health care professional what to expect each day after birth and when to call.

Challenge: Engorgement

Engorgement can happen when breasts become overly full, firm and uncomfortable. It often occurs as milk supply increases.

What may help:

• Feeding often
• Gentle hand expression or pumping just enough to soften the breast
• A supportive but not tight bra
• Cold packs between feedings, if recommended
• Help with latch if the baby cannot attach well

When to ask for help: If the baby cannot latch, pain is severe, symptoms are not improving or you develop fever or flu-like symptoms.

Challenge: Leaking

Leaking is common while milk supply adjusts. It often improves over time.

What may help:

• Nursing pads
• Changing damp pads regularly
• Keeping extra pads in a diaper bag or bedside basket

When to ask for help: If leaking is accompanied by pain, redness, fever or signs of infection.

Challenge: Low milk supply concerns

Many first-time parents worry about supply. Frequent feeding, diaper output and weight gain are more useful than breast fullness alone. Breasts may feel softer as supply regulates, and that does not always mean supply is low.

What may help:

• Feeding often
• Checking latch and milk transfer
• Avoiding long stretches without feeding or pumping in the early weeks, unless advised
• Meeting with a lactation consultant
• Using a pump when recommended to support milk removal

When to ask for help: If your baby has fewer wet diapers than expected, is very sleepy, has poor weight gain, shows signs of dehydration or your care team is concerned.

Challenge: Pumping discomfort

Pumping should not be sharply painful. Discomfort may be related to suction level, flange size, pump settings or nipple trauma.

What may help:

• Checking flange size
• Starting with lower suction
• Replacing worn valves or membranes
• Following the pump’s instructions
• Asking a lactation consultant to observe a pumping session

When to ask for help: If pumping causes pain, bleeding, blisters or persistent nipple swelling.

Breastfeeding products can improve comfort and make feeding easier. They cannot guarantee milk supply, prevent every challenge or replace skilled support.

Products that may help

Nursing pads: Help manage leaking.
Nipple cream or lanolin: May soothe dry or tender skin.
Nursing pillow: Supports positioning and parent comfort.
Pump accessories: Help with expression and milk storage when pumping is part of the plan.
Bottles and storage bags: Useful for expressed milk or combination feeding.
Burp cloths: Help with cleanup.
Personal care items: Support comfort during postpartum recovery.

Some items can wait until you know your needs. These may include a large bottle collection, multiple pump part sizes, specialized feeding tools or advanced storage systems.

A simple setup is often best at first. Add products as your feeding routine becomes clearer.

A lactation consultant can help before and after birth. You do not need to wait until things feel unmanageable.

Consider reaching out during pregnancy if:

• You have had breast surgery or chest surgery.
• You have flat or inverted nipples and are concerned about latch.
• You are expecting multiples.
• You have a medical condition that may affect milk production.
• You plan to exclusively pump.
• You want help making a return-to-work pumping plan.

After birth, ask for help if:

• Latching is difficult.
• Every feeding is painful.
• Your nipples are cracked, bleeding or damaged.
• Your baby is not gaining weight as expected.
• Your baby has fewer wet or dirty diapers than expected.
• Your baby seems too sleepy to feed.
• You have signs of mastitis, such as fever, chills, breast redness or flu-like symptoms.
• You are worried about milk supply.
• Pumping is painful or confusing.
• You feel overwhelmed and need a feeding plan.

Early support can prevent small problems from becoming bigger ones.

Choose one or two feeding areas. Keep supplies within reach.

A bedside or chair-side basket may include:

• Nursing pads
• Nipple cream
• Burp cloths
• Water bottle
• Snack
• Phone charger
• Small notebook or feeding tracker
• Extra baby blanket
• Clean pump parts, if pumping
• Milk storage bags, if needed

Keep the setup simple, washable and easy to restock.

Do I need a nursing pillow?

You do not need one, but many parents find it helpful. A nursing pillow or supportive regular pillows can reduce strain and help bring the baby closer to the breast.

Should I buy a breast pump before delivery?

It depends on your feeding goals, insurance coverage, return-to-work plans and medical needs. Some parents need a pump early, while others do not. If you plan to pump, learn how to assemble, clean and use the pump before the baby arrives.

Is nipple pain normal?

Mild tenderness can happen early. Ongoing pain, cracked nipples, bleeding or pain through the entire feeding is a sign to ask for help. Latch, positioning, infection, pump fit or other causes may need attention.

How many nursing pads do I need?

Start with a small supply. Some parents leak often, and others leak very little. If using washable pads, have enough to rotate through laundry.

What should I do if breastfeeding is not going as planned?

Ask for help early. A lactation consultant, your baby’s health care professional or your obstetric care team can help assess latch, milk transfer, weight, diaper output and parent comfort. Feeding plans can be adjusted. The priority is a fed baby and a supported parent.

Preparing for breastfeeding can reduce stress, but it does not mean you need every product available. Start with a few practical supplies: nursing pads, nipple care, supportive pillows, burp cloths and pump accessories if pumping is part of your plan.

Expect a learning curve. The first days often include frequent feedings, tender nipples, leaking and questions about supply. Many challenges improve with time, practice and support.

If breastfeeding is painful, your baby is not gaining weight or you are worried about supply, ask for help. A lactation consultant can help you build a plan that fits your body, your baby and your family.

*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: 

Breastfeeding challenges. ACOG. (n.d.). https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2021/02/breastfeeding-challenges 

Centers for Disease Control and Prevention. (n.d.-a). How to clean and sanitize breast pumps. Centers for Disease Control and Prevention. https://www.cdc.gov/hygiene/about/about-breast-pump-hygiene.html 

Centers for Disease Control and Prevention. (n.d.). What to expect while breastfeeding. Centers for Disease Control and Prevention. https://www.cdc.gov/infant-toddler-nutrition/breastfeeding/what-to-expect-while-breastfeeding.html 

Mayo Foundation for Medical Education and Research. (n.d.-b). Feeding your newborn: Tips for new parents. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/healthy-baby/art-20047741 

Mayo Foundation for Medical Education and Research. (n.d.-a). Feeding your newborn: Tips for new parents. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/healthy-baby/art-20047741 

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 

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/ 

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 

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 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Related articles: 

Maximize Your Health Savings for FSA/HSA

Sources: 

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

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

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

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

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

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

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

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

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

To get the most benefit from your sunscreen:

• Apply it 15 minutes before going outside.

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

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

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

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

• Use lip balm with SPF 15 or higher.

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

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

• Avoid tanning beds, which emit harmful UV radiation.

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

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

Sources: 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sources: 

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

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

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

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

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

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

Non-slip mats and strips

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

Grab bars and safety rails

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

Shower chairs and benches

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

Handheld shower heads

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

Raised shower thresholds or curbless showers

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

Slip-resistant flooring

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

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

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

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

Sources:

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

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

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