For optimal hydration, Exclusive collection Weight management support aim for Weight management support. Miso is a tops paste made healtb soybeans, barley or rice. Eating jealth grains can keep you full for longer, reduce the risk of heart disease and inflammation learn more about the research here Change your plate ratios : increase the levels of vegetables, legumes, seeds, nuts and fruits on your plate.

Gut health tips -

Good quality sleep : Sleep plays a role on our gut bacteria, the hormones we produce which manage appetite and hunger.

To learn more about improving your sleep visit here. Moving more: Exercise has been shown to change the diversity and functional capacity of our gut bacteria, and our health and wellbeing.

Moving more also has positive effects on our mood, pain and sleep. To learn more about moving more visit here. Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut.

Though commonly referred to as Jerusalem artichokes, this tuber isn't an artichoke at all but rather a part of the sunflower family. Also known as sunchoke, sunroot or wild sunflower, they look similar to gingerroot.

One cup of Jerusalem artichokes delivers 2. Thiamin a B vitamin supports healthy hair, skin and nails, and iron helps form red blood cells. Try sunchokes roasted with olive oil and garlic or raw in salads they have a texture similar to water chestnuts. Leeks are high in good-for-the-gut fructans.

According to the USDA , 1 cup of leeks has 1. Leeks can be added to almost any dish—try adding them to an omelet or sautéing them to mix with roasted potatoes.

Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette. Try our Oven-Braised Leeks that require only 15 minutes of prep. Onions are chock-full of inulin, fructans and fructooligosaccharides FOS. Not only are FOS prebiotics that help build up gut flora, but according to a review of the literature published in the International Journal of Molecular Sciences , they also help to improve a plethora of conditions, including diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes.

Onions are highly versatile: Add to soup or salad, grill and put on top of a turkey burger, or roast with herbs and serve as a side. According to the USDA , 1 cup of raspberries has a whopping 8 g of fiber, about one-third of your Daily Value DV.

Raspberries are a rich source of polyphenols, potent antioxidants that your gut microbes love to nosh. According to a review in the journal Neural Regeneration Research , polyphenols act as prebiotics by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens.

Raspberries are delicious when eaten fresh but are just as nutritious purchased frozen and thrown into a smoothie. Or add them to yogurt, oatmeal or high-fiber cereal. Many steer clear of beans for fear of having gas, but flatulence is actually a good sign that your gut bacteria are hard at work.

When the fiber in beans and legumes, such as black beans, chickpeas, peas, lentils and white beans, reaches the large intestine colon , it's still intact. It's there that gut bacteria feed on them. This process is called fermentation.

And the byproduct may be some gas. So while it may be awkward, you can feel good about it because your microbes are doing what they're supposed to. Canned beans are a favorite—pick three types, rinse and mix for a simple bean salad.

Or throw black beans on top of tacos. Lentils are delicious in soup—even dried lentils take only minutes to cook, so they make for a quick and easy add-in for your favorite soups and stews. Asparagus is a powerful prebiotic for the gut, due to its level of fructans inulin and FOS. And according to a study in the journal Metabolites , it is also loaded with antioxidants, natural chemicals that fight off free radicals and other inflammatory compounds in the body.

Roasted asparagus can be made in just 15 minutes—simply toss the spears with olive oil, salt and pepper and oven-roast at °F for 10 to 15 minutes. Or shave raw asparagus over a green salad. Asparagus is also delicious when added to pasta or an omelet. As part of a healthy diet, garlic may help reduce the risk of heart disease and is also anti-inflammatory in the body.

Inulin and fructooligosaccharides are the two main fibers in garlic—a dynamic prebiotic duo. But that's not all garlic is good for.

According to a review in the journal Antioxidants , garlic also has shown positive health effects regarding cancer, cardiovascular disease, metabolic disorders, blood pressure and diabetes, thanks to its antioxidant, anti-inflammatory and lipid-lowering properties.

That's a whole lot of benefits in those little cloves! If you don't like messing with peeling garlic cloves and the smell it leaves on your hands , a good garlic press is invaluable. You can put the whole clove in there without having to peel it yes, please! Garlic can be used to season almost any dish.

Sauté it with onions and mix it into a stir-fry or pasta. Green bananas the unripe ones are best for the gut because they contain resistant starch, a type of indigestible fiber that produces more beneficial bacteria when your microbes feed on it, according to a review in the journal Nutrients.

So go ahead and make barley and brown rice in bulk for the week. Bonus: Ripe bananas are full of fiber too, which helps keep you fuller longer. Eat bananas with peanut or almond butter for protein, healthy fat and an extra dose of fiber. Add them to overnight oats, Greek yogurt or a high-fiber cereal, or use them as a topping for whole-wheat toast.

Pears are a prebiotic food for the gut and also contain pectin, a compound that helps lower cholesterol. One medium pear is just calories but has 5.

Add a dash of cinnamon to fresh pear slices for a tasty snack, bake a pear crisp or mix diced pear into oatmeal for additional cholesterol-lowering benefits,thanks to the fiber in oatmeal, known as beta-glucan.

Watermelon is naturally high in fructans. Watermelon is a summer staple that is tasty eaten plain. Find that boring? Make a refreshing beverage with it as we do in our Watermelon-Basil Agua Fresca or combine it with feta and mint for a summery salad.

They are found in berries, apples, artichokes, red onions, tea, dark chocolate and other fruits and vegetables. Gut bacteria feed on polyphenols and produce beneficial substances, which in turn, have a positive influence on certain conditions, including cancer, diabetes, cardiovascular diseases and aging, according to a review article in the journal Food Frontiers.

Artificial sweeteners, such as aspartame, saccharin and sucralose, have zero calories and no sugar. They pass through the body without being digested, yet they come into contact with the microflora in the gut, negatively changing the composition, according to research published in the International Journal of Molecular Sciences.

However, it's unclear how artificial sweeteners actually affect your health. For now, keep an eye out for aspartame, saccharin and sucralose on the label of processed foods and drinks like diet sodas and other zero-calorie beverages as well as some yogurts, granola bars and protein bars. Probiotics add to your gut microbiota, the collection of trillion or so bacteria and other critters living in your gut.

Having a healthy microbiota may help foster a healthy immune system and reduce damaging inflammation in the body. Eating probiotics regularly may also help to prevent the intestinal environment from being overrun by unhealthy bacteria, which have been linked to everything from mood disorders and obesity to diabetes and neurodegenerative diseases.

But probiotics are much like pets, says Fung. This means feeding the population of microorganisms with prebiotics — foods that will help all of these desirable gut bugs grow and thrive inside your digestive tract. Everyone has a unique mix of microorganisms living inside them. Some of these come from your mother, conferred during pregnancy, delivery, and, potentially, breastfeeding.

Others are introduced by the foods you eat, and your environment. Probiotics found in fermented foods and drinks — such as yogurt, cheese, kefir, kimchi, and sauerkraut — can add desirable organisms to your gut. But not all varieties of these foods have probiotics; it depends on how they are processed.

Sometimes foods that naturally contain probiotics are then cooked or heated, killing the microorganisms and any potential health benefits along with them, says Fung.

Try adding them into one or more daily meals for the biggest benefit. Sip a yogurt smoothie for breakfast, or put a forkful or two of sauerkraut alongside your sandwich at lunch.

Research has shown that a traditional Western diet — heavy on fat, sugar, and animal meat — creates a toxic environment for healthy microbes and can even change the proportion of different types of bacteria inside your body, she says.

In short, your healthy gut microbes will suffer on a diet of hot dogs and French fries. What beneficial bacteria love, says Fung, is fiber. When fiber enters your digestive system, enzymes from the microbiota help to break it down, producing substances called short-chain fatty acids.

Experts think that having more of these fatty acids changes the pH inside your colon, making it less hospitable to some damaging types of microorganisms. Vegetables and fruits also contain healthy fiber.

Other good prebiotic sources include garlic, bananas, onions, asparagus, and seaweed. Over all, the goal should be to make sure your diet contains a good balance of probiotics and prebiotics.

Back Gut health tips Digestive health. To avoid Fiber-rich foods for fullness such as Gut health tips, heartburn and symptoms of irritable bowel tps IBSit's important Gt eat the healty foods. Here's a tummy friendly diet to aim for. It's a good idea to try to eat more fibre or roughage, as most people in the UK do not get enough. A diet rich in fibre can help digestion and prevent constipation. Some people find cereals and grains bring on bloating and irritable bowel syndrome.

Video

Gut check: How to keep your digestive system healthy Git fact, having Weight management support thriving, varied gut microbiome Iron deficiency symptoms important for overall health — not just halth Gut health tips. The trillions of bacteria, fungi, protozoa, and other microbes in your digestive tract make up your gut microbiome. The composition of that microbiome is unique to you. A healthy gut contains a wide variety of bacteria. At ZOE, we run the largest nutritional study of its kind. We asked Dr. He responded:.

Yealth 5, colonoscopyBlog. As we all know, our tps and our habits Gut health tips our health. Everything Weight management support interconnected, and Weight management support in one itps often leads Guf improvement in others.

Tios example, a good gut microbiome tis enhance your overall tlps and helth prevent some diseases and healthh. Of course, the diet is one of the helth factors in ensuring your gut stays well. But many heaalth ways will help you achieve healty goal.

Over species of bacteria are in our tipps — all dozens healhh trillions of haelth together Gtu our gut microbiome. Most Mass gainer supplements these bacteria heath beneficial to our bodies and even necessary for heealth Weight management support functioning.

Many Weight management support physicians healtj also tell you uGt this variety of heallth bacteria is vital for preventing and Gut health tips the risk of many diseases.

There Energy metabolism and weight management more and more studies healhh day that tups this heqlth.

And Weight management support tps shown that your gut microbiome is linked nealth your heqlth system, endocrine and gastrointestinal disorders, cardiovascular diseases, cancer, and even your mental Muscle building arm workouts. Therefore, tipd care of your gut microbiome will have a uGt Weight management support not only on your physical health but also healht your mental well-being.

Well, your helath will tell hralth. Here are some of Guf. Without further ado, here are some things you can do Gu boost a good gut microbiome and lead a happier and healthier life! And bealth includes hwalth gut microbiome. Ehalth, finding ways yips reduce stress in your life is essential.

Although life is stressful at healtb, there are still plenty of things you can do to relax tipd feel better.

For example, regular exercise, getting a massage, Energy-replenishing foods walking are all good ideas ttips combating Obesity and sleep apnea stress. Also, spending Gur with tipw family, friends, Gug pets, pursuing your favorite hobbies, meditating, and laughing are all enjoyable activities that will help you lower your stress levels.

While we sleep, our bodies use this peaceful time-out to recover from our daily activities. On the other hand, insufficient sleep will disturb our gut microbiome. This will then cause further trouble with our sleeping patterns.

As a result, we create a vicious circle that can seriously impact our health. To avoid this, try to sleep seven to eight hours every night. Therefore, it goes without saying that staying hydrated is vital for our overall health, including gut health.

Probiotics are the good bacteria that your gut needs to stay healthy. Therefore, both of these food supplements can significantly boost your gut microbiome. However, be careful about which prebiotics or probiotics you will use. Some of them are not compatible with certain issues and diseases.

Also, depending on your medical history and other factors, not all of them will be equally effective. But it will also improve your sleep cycle and digestion. All of these factors combined will have a positive effect on your gut health.

Of course, a home remodel can be messy and requires some effort. com suggest you put your belongings safely into a suitable storage unit during the renovation. While it may sound overwhelming initially, building a home gym is worth it for all the reasons we mentioned above. Naturally, the food you consume will significantly impact your gut microbiome.

Eliminating processed foods and sugar is an excellent first step. But what to eat to promote good gut health? For starters, healthy fats, whole grains, and a high-fiber diet are good. Of course, depending on your current gut state, a high-fiber diet comes with both pros and cons.

However, eating more fruit and vegetables is a good idea for most people. Extra tip: Eat slowly to improve digestion and lower your chances of developing diabetes and obesity. A healthy diet is essential for taking care of your gut microbiome. Lastly, symptoms of bad gut health can appear due to food intolerances.

It can lead to a positive change in your gut microbiome. Our gut microbiome is complex on its own and affects our bodies on the whole. In return, many other processes in our body can affect our gut for better or worse.

But taking care of your gut microbiome and following our tips will improve your gut health and quality of life in general.

Ready to schedule your Colonoscopy in Northern Kentucky and Cincinnati? Tri-State Gastroenterology Associates is a physician owned and independent practice founded in Our team of Top Doctors, nurses and medical assistants live in this community and care for this community.

We serve patients living in the Tri-State Area and are in network with most insurance plans. What is a gut microbiome? How does it affect your health? What are the symptoms of bad gut health? Here are some of them: upset stomach gases, bloating, constipation, heartburn, diarrhea inflammation due to a diet high in sugar and processed foods gaining or losing weight without a change in your routine regarding the diet and exercise fragmented, disturbed sleep constant fatigueetc.

Tips for taking care of your gut microbiome Without further ado, here are some things you can do to boost a good gut microbiome and lead a happier and healthier life! Getting enough sleep is vital While we sleep, our bodies use this peaceful time-out to recover from our daily activities.

Healthy diet Naturally, the food you consume will significantly impact your gut microbiome.

: Gut health tips

Best Foods to Eat for Gut Health	To help your body make collagen, try eating more:. You may get all you need from the food you eat. Your doctor may be able to help if you have trouble sleeping. A healthy, low stress lifestyle with an emphasis on sleep, exercise, and plant-based foods is the best way to support good gut bacteria. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Recipes like our Salmon Rice Bowl , Vegetarian Protein Bowl and Cilantro-Lime Shrimp Bowl are customizable and low-effort, so you can eat diverse foods without adding tons of cooking time to your schedule.
Feed your gut - Harvard Health	In other words, those who drank at least four cups a day had more diverse gut microbiomes than those who drank less coffee. List of Partners vendors. Personal Care. What are the symptoms of bad gut health? A animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions. The researchers found that those who lived in homes where people used disinfectant cleaning products at least weekly were twice as likely to have higher levels of Lachnospiraceae gut microbes, a type associated with type 2 diabetes and obesity.
Gut health	One study in the journal Nutrients found that kombucha made with rooibos tea had lower ethanol a type of alcohol and acetic acid aka vinegar acid concentrations compared to kombucha made with black or green tea. When fermenting tea, lactic acid bacteria are produced, which are known to function as a probiotic. When consuming kombucha made from green tea, you'll also get the antioxidant properties associated with tea. Keep in mind that some kombuchas, like those made from black tea, contain caffeine. Others have artificial sweeteners, which can negatively alter gut bacteria and defeat the purpose of drinking it , so read labels—or make your own. Miso is a fermented paste made from soybeans, barley or rice. Similar to other fermented foods, beneficial bacteria are produced in the fermentation process. You'll also get some protein if you eat miso made from soybeans. A little bit goes a long way, which is good since miso is also high in sodium. Miso is great added to sauces, dressings and soup bases. Try it on this Miso-Maple Salmon. Tempeh is similar to tofu in that it's made from soybeans, but unlike tofu, tempeh is a fermented food, so it contains probiotics. Tempeh is made when soybeans are fermented and then pressed into a cake. It can then be grilled, sautéed or baked. Tempeh is high in protein, making it a good option for vegetarians and vegans. It's also packed with B vitamins, calcium, manganese, zinc and copper. Try marinating then grilling tempeh and add it to a salad. Yogurt is probably the most popular probiotic and for a good reason. It's made when good bacteria are added to milk, where they metabolize lactose to form lactic acid and other beneficial microbes. A quick look at the ingredients list will also show you if there are bacteria in the yogurt. Do you have trouble digesting lactose? The probiotics in yogurt help digest some of the lactose milk sugar , so if you're lactose intolerant, you may be able to enjoy yogurt and kefir. If you don't eat dairy, many companies now make dairy-free and vegan yogurts that contain probiotics. Pictured Recipe: Muesli with Raspberries. When you're trying to establish more probiotic bacteria in your gut, you need to feed them with prebiotics so they can flourish and keep making more good bacteria. But don't get bogged down in the scientific names. In fact, you won't see most of these compounds listed on a label because they are present in foods that don't have labels—like fruits and vegetables. Focus on a variety of whole foods. Apricots, dried mango, artichokes, leeks, almonds, pistachios and legumes, as well as polyphenol-rich foods, such as blueberries, strawberries, prunes, apples, flaxseed, olives and extra-virgin olive oil, are extra-high in prebiotics, Rossi writes in her book, Love Your Gut. Though commonly referred to as Jerusalem artichokes, this tuber isn't an artichoke at all but rather a part of the sunflower family. Also known as sunchoke, sunroot or wild sunflower, they look similar to gingerroot. One cup of Jerusalem artichokes delivers 2. Thiamin a B vitamin supports healthy hair, skin and nails, and iron helps form red blood cells. Try sunchokes roasted with olive oil and garlic or raw in salads they have a texture similar to water chestnuts. Leeks are high in good-for-the-gut fructans. According to the USDA , 1 cup of leeks has 1. Leeks can be added to almost any dish—try adding them to an omelet or sautéing them to mix with roasted potatoes. Alternatively, rub whole leeks with oil and grill briefly; then toss with your favorite vinaigrette. Try our Oven-Braised Leeks that require only 15 minutes of prep. Onions are chock-full of inulin, fructans and fructooligosaccharides FOS. Not only are FOS prebiotics that help build up gut flora, but according to a review of the literature published in the International Journal of Molecular Sciences , they also help to improve a plethora of conditions, including diarrhea, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and Type 2 diabetes. Onions are highly versatile: Add to soup or salad, grill and put on top of a turkey burger, or roast with herbs and serve as a side. According to the USDA , 1 cup of raspberries has a whopping 8 g of fiber, about one-third of your Daily Value DV. Raspberries are a rich source of polyphenols, potent antioxidants that your gut microbes love to nosh. According to a review in the journal Neural Regeneration Research , polyphenols act as prebiotics by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens. Raspberries are delicious when eaten fresh but are just as nutritious purchased frozen and thrown into a smoothie. Or add them to yogurt, oatmeal or high-fiber cereal. Many steer clear of beans for fear of having gas, but flatulence is actually a good sign that your gut bacteria are hard at work. When the fiber in beans and legumes, such as black beans, chickpeas, peas, lentils and white beans, reaches the large intestine colon , it's still intact. It's there that gut bacteria feed on them. This process is called fermentation. And the byproduct may be some gas. So while it may be awkward, you can feel good about it because your microbes are doing what they're supposed to. Canned beans are a favorite—pick three types, rinse and mix for a simple bean salad. Or throw black beans on top of tacos. Lentils are delicious in soup—even dried lentils take only minutes to cook, so they make for a quick and easy add-in for your favorite soups and stews. Asparagus is a powerful prebiotic for the gut, due to its level of fructans inulin and FOS. And according to a study in the journal Metabolites , it is also loaded with antioxidants, natural chemicals that fight off free radicals and other inflammatory compounds in the body. Roasted asparagus can be made in just 15 minutes—simply toss the spears with olive oil, salt and pepper and oven-roast at °F for 10 to 15 minutes. Or shave raw asparagus over a green salad. Asparagus is also delicious when added to pasta or an omelet. As part of a healthy diet, garlic may help reduce the risk of heart disease and is also anti-inflammatory in the body. Inulin and fructooligosaccharides are the two main fibers in garlic—a dynamic prebiotic duo. But that's not all garlic is good for. According to a review in the journal Antioxidants , garlic also has shown positive health effects regarding cancer, cardiovascular disease, metabolic disorders, blood pressure and diabetes, thanks to its antioxidant, anti-inflammatory and lipid-lowering properties. That's a whole lot of benefits in those little cloves! If you don't like messing with peeling garlic cloves and the smell it leaves on your hands , a good garlic press is invaluable. You can put the whole clove in there without having to peel it yes, please! Garlic can be used to season almost any dish. Sauté it with onions and mix it into a stir-fry or pasta. Green bananas the unripe ones are best for the gut because they contain resistant starch, a type of indigestible fiber that produces more beneficial bacteria when your microbes feed on it, according to a review in the journal Nutrients. So go ahead and make barley and brown rice in bulk for the week. Bonus: Ripe bananas are full of fiber too, which helps keep you fuller longer. Eat bananas with peanut or almond butter for protein, healthy fat and an extra dose of fiber. Add them to overnight oats, Greek yogurt or a high-fiber cereal, or use them as a topping for whole-wheat toast. Pears are a prebiotic food for the gut and also contain pectin, a compound that helps lower cholesterol. One medium pear is just calories but has 5. Add a dash of cinnamon to fresh pear slices for a tasty snack, bake a pear crisp or mix diced pear into oatmeal for additional cholesterol-lowering benefits,thanks to the fiber in oatmeal, known as beta-glucan. Watermelon is naturally high in fructans. Watermelon is a summer staple that is tasty eaten plain. Find that boring? Make a refreshing beverage with it as we do in our Watermelon-Basil Agua Fresca or combine it with feta and mint for a summery salad. They are found in berries, apples, artichokes, red onions, tea, dark chocolate and other fruits and vegetables. Gut bacteria feed on polyphenols and produce beneficial substances, which in turn, have a positive influence on certain conditions, including cancer, diabetes, cardiovascular diseases and aging, according to a review article in the journal Food Frontiers. Artificial sweeteners, such as aspartame, saccharin and sucralose, have zero calories and no sugar. They pass through the body without being digested, yet they come into contact with the microflora in the gut, negatively changing the composition, according to research published in the International Journal of Molecular Sciences. However, it's unclear how artificial sweeteners actually affect your health. For now, keep an eye out for aspartame, saccharin and sucralose on the label of processed foods and drinks like diet sodas and other zero-calorie beverages as well as some yogurts, granola bars and protein bars. These foods and drinks often come with added sugar and salt anyway, so limiting them would be a positive change. Try kombucha in place of soda for a bubbly beverage with good-for-the-gut probiotics. Taking care of your gut health can be a tricky thing. When your microbiome—that's the neighborhood of trillions of bacteria living in your gut—is put off-balance, the results can affect your sleep , weight and even digestion , among other things. What you eat can have an influence on your gut health, which is why we're all about eating lots of fiber and probiotics , and your daily habits can also make an impact. The good news is that Will Bulsiewicz, MD, MSCI, the gastroenterologist who goes by Dr. B, just shared a list of five essential things that he does to protect his gut health each day. His list includes some basic dietary tips we can get behind, plus one great suggestion that will help you get a good night's rest. While not every piece of advice will work for every person, these doc-approved habits are a good place to start. Spices can be a great way to add a little anti-inflammatory kick to your cup of coffee, especially since warm-sweet options like cinnamon and clove are among the very best spices for fighting inflammation. While we don't always recommend supplements, a soluble fiber supplement can be a resource if you have a hard time getting enough from your diet alone. Recent research indicates that eating more soluble fiber could be great for your health, from making antibiotics more effective to reducing your dementia risk. Just keep in mind that you can also get in lots of soluble fiber from whole foods, like oats, legumes and fruit. Fermented foods are rich in probiotics, the good bacteria that can help your gut balance itself out and even support digestion. There are plenty of ways to work this tip into your diet, from kimchi and sauerkraut to yogurt and kombucha. If you don't think of yourself as a person who enjoys the funky tang of condiments like miso or kraut, you could opt for a serving of kefir or mix your favorite fruit with ice and yogurt for a quick smoothie. Enough with the dietary restrictions—let's live a life of abundance with as many different varieties of plants as possible. We couldn't agree more with this plant-focused advice. There are so many health benefits to eating a plant-based diet , but an eating pattern made up of predominantly plants with occasional servings of meat or animal products can also be beneficial. That kind of plant-focused diet, which is less stringent than a plant-based one, could be especially good for your heart health. If you need some inspiration, try one of these easy, top-rated vegetarian dinners we can't get enough of. Sometimes the oldest advice is still the best. Eating lots of different kinds of foods—veggies, fruits, whole grains, healthy fats and heart protein—from meal to meal is a great way to make sure you're getting the nutrients you need to thrive as well as delicious, varied meals that won't get you stuck in a dinner rut. That principle is just part of the reason we love the Mediterranean diet so much. A mix-and-match option like our sheet-pan dinner formula is a simple way to start mixing up your dinner-time routine, and those recipe ideas will ensure that you at least get some protein and veggies on your plate. You could also lean on easy, pile-it-on bowls to get in all those necessary nutrients. Recipes like our Salmon Rice Bowl , Vegetarian Protein Bowl and Cilantro-Lime Shrimp Bowl are customizable and low-effort, so you can eat diverse foods without adding tons of cooking time to your schedule. You might be surprised to see this tip show up on a list focused on healthy eating, but research has shown that your exposure to blue light just before bed can have quite an impact on your health. Blue light stimulates your brain—yup, even when you're sleeping —so donning blue light-blocking glasses can help you wind down at the end of the day and get better sleep. One recent study even indicated that significant blue light exposure just before bed can do a number on your metabolism , which can be especially annoying for those trying to maintain a healthy weight or lose weight. If you need helpful lenses before bed to read, keep an eye out for blue light-blocking readers, like these from Warby Parker , or even splurge for a blue light filter on your next pair of prescription eyeglasses. Use limited data to select advertising. Create profiles for personalised advertising.