all top health tips: October 2020

5 White Tea Benefits for Your Health That Make It Worth Adding to Your Rotation

Matcha and turmeric lattes have dominated the imaginations of mainstream wellness for years thanks to their potent benefits and colorful, inherently-Instagrammable nature. But one healthy drink has sat quietly out of the spotlight, underappreciated but no less beneficial: white tea.

“White tea, like green tea, comes from the camellia sinesis plant, but is different in taste and caffeine content since its delicate leaves are harvested early, when the leaves are still buds,” says Kelly Jones, RD. Basically, it’s the shy cousin of green tea—and it’s ready for its turn in the spotlight.

White tea is slightly lower in caffeine than green and black tea, offering around 30 milligrams per eight ounces. (For context, black tea contains 47 milligrams of caffeine per serving, matcha has 30 to 70 milligrams, and green tea contains between 35 to 45 milligrams.) White tea also has a milder flavor than most black or green teas due to the nature of its immature leaves, so it could be more desirable for those who avoid stronger teas.

Aside from the basics, white tea has several benefits that make it an excellent option when you want to switch up your healthy beverage routine. Here are a few benefits to keep in mind.

5 white tea benefits for brain health, bone health, and more:

1. It’s good for cognitive health

White tea is rich in the amino acid l-theanine (almost as much as green tea), a compound that is associated with calm and improved focus. In a small study, consuming two grams of white tea improved study participants’ focus and performance on an examination—but more research needs to be done to confirm these benefits.

“Some studies have shown white tea to have, on average, slightly more phytochemical catechins than green tea, even though these are the antioxidants green tea is well known for,” adds Jones. These catechins, aka a specific kind of compound found in tea with antioxidant properties, have been linked with a host of health benefits, including the potential to combat neurodegenerative diseases.

2. It can fight inflammation

Like other teas, white tea is high in antioxidants—particularly epigallocatechin gallate (EGCG), which important for combatting the effects of inflammation and oxidative stress. “EGCG is a phytochemical antioxidant known for its role in metabolism and inflammatory processes, helping to maintain energy levels and appropriate body processes for long-term health,” Jones says. The catechins in white tea are also anti-inflammatory, adds Jones, “which can be helpful for the recovery of stressed out muscles after a tough workout.” But more research is needed specifically on the catechins in white tea itself to further confirm this benefit. “There is promise due to studies on other foods containing these compounds,” she says.

3. It’s good for bone health

White tea also contains manganese, which helps the body release energy from carbohydrates and proteins. Manganese also supports bone health, which is important for lowering the risk of osteoporosis with age. Enjoy white tea with other foods high in manganese, like sweet potatoes, lima beans, mussels, tofu, and chickpeas, among others.

4. It may help reduce the risk of cancer as part of a healthy lifestyle

While some cancer is unavoidable due to genetics, many plant foods have phytochemical antioxidants that help protect the cells from damage that could otherwise progress to cancer, Jones. “White tea’s antioxidant polyphenols are suggested to be anti-carcinogenic, but it’s important to remember an overall healthful diet, along with exercise and avoiding smoking, are also important for cancer prevention,” she says.

5. It may support healthy blood sugar control

You may want to give white tea a chance if you struggle with blood sugar management. “While not specific to white tea, consumption of teas from the camellia sineses plant has been associated with protective effects in those with diabetes,” says Jones. Be sure to ask your doctor for approval first to ensure that it doesn’t conflict with other treatment for diabetes you are receiving.

Want to learn more about healthy drinks? Here’s everything to know about green tea and matcha:

How to enjoy white tea

Good news—there is no downside to drinking white tea in moderation, says Jones. “As with any tea, limiting to three cups per day is advisable so as to not take in an excess of any phytochemicals that are still being researched and do not yet have status as a nutrient with known upper limit levels,” she says. Plus, while white tea has less caffeine than green or black teas, it still has caffeine—which, in excess, can increase anxiety levels, disrupt sleep patterns, and give you the runs.

Enjoy it cold for an iced tea, or hot as a latte with almond, coconut, or oat milk. It’s a simple tea—so enjoy it with simple ingredients too.

In addition to drinking it hot or cold, Jones suggests using it in your skin-care routine because of its anti-inflammatory properties. You can find it in certain lotions and skin-care products or ask your derm for some recommendations.

The bottom line: White tea, like other teas, is absolutely a healthy, anti-inflammatory beverage you can enjoy in moderation. If you like how it tastes, you should absolutely incorporate it into your daily drinking rituals.

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Can't Lose That Belly Fat? Here's Why...

Most people know that exercise is an important factor in natural weight loss, but the wrong kind of exercise for certain people may actually be preventing them from losing fat! People who carry most of their excess weight in the lower abdomen in the form of the pendulous sagging fat deposit below the waistline can exercise too much and/or too hard and actually interfere with their ability to lose weight.

The adrenals are small glands that sit on top of the kidneys ("adrenal" translates to "on top of the kidney"). Alhough they are small, the adrenal glands are powerful organs and produce hormones involved in many functions. The most familiar of the adrenal horomones is probably adrenaline (also called epinephrine). You may already be familar with the function of adrenaline, which mobilizes the body for action by increasing heart rate, elevating blood pressure and respiration, and by increasing circulation to the body's muscles. Adrenaline also promotes the burning of fat for energy, so adrenal function can promote weight loss during short periods of physical or even emotional stress.

The adrenal glands produce another hormone that can promote weight gain though. This hormone is called cortisol, and it tends to cause the storage of fat in the lower abdomen. Unlike adrenaline which is produced for only short periods of time, the adrenal glands can produce cortisol long-term. This means that any fat-burning effects from adrenaline will be overcome in the long-run by the fat-storing effects of cortisol. From a survival standpoint, cortisol serves the purpose of providing emergency storage of fat for energy when the body is under stress for a long period of time. This storage of fat in the lower abdomen will provide energy and keep a person alive if he or she must endure long periods living under harsh and physically demanding conditions. The problem is, mental/emotional stress will elevate cortisol levels too, and for individuals who lead particularly stressful lives, the continued high cortisol levels will likely stimulate lower belly fat deposition.

So what does this have to do with exercise? Well, for someone who is under chronic emotional stress and whose adrenal glands are constantly overworked, their cortisol production is already high and their ability to produce adrenaline has been largely exhausted. If you add a lot of strenuous exercise into the mix, the result is more cortisol production. As the cortisol levels increase, there is a greater and greater tendency to store fat in the lower abdomen.

Many people in this situation who are determined to lose weight will see their inability to lose weight as an indication that they need to exercise harder and more often. These people may be able to continue to lose weight in general, because if you are burning more calories than you take in, you will lose weight, but they never are able to eliminate that lower belly fat. So they work out even harder, but the belly fat remains - and they become more and more fatigued and actually begin to lose strength in the muscles of the arms and legs.

Why would somone lose strength in the muscles in the arms and legs? Exercise is used to strenghten and develop muscle, isn't it? Well, cortisol not only stores fat in the lower abdomen, it also stimulates the breakdown of muscle and other tissue to use for immediate energy needs. So the more determined a person is to exercise away the belly fat, the more cortisol is produced, and as we said a moment ago, if you burn more calories than you take in, you will lose weight, only in this case the weight being lost is muscle and not fat!

The result is a downward spiral of fatigue, loss of muscle mass and strength, and sometimes the development of joint problems as the body eats it's own tissues for energy - but there's no reduction in that lower abdomen fat deposit that the body holds in reserve.

So what should a person with this problem do to lose that lower stomach "pooch"? Well, first of all it is important to figure out if you actually fall into this category, because with the exception of someone who has high cortisol production and overworked adrenals, vigorous exercise is still one of the most effective weight loss measures one can take.

Someone with a high cortisol problem will have a certain collection of signs and symptoms. First, as we've mentioned several times already, the excess weight is deposited almost exclusively in the lower abdomen. The weight would create a sagging area just below the waistline. As we've already stated, there may be loss of muscle in the arms and legs, and this might be visibly noticable, or it may manifest simply as an inability to build strength in these muscles. In addition, people with adrenal fatigue and high cortisol may have a collection of symptoms that could include chronic fatigue, cravings for salty foods, a need for caffeine or other stimulants just to stay awake during the day, swelling in the lower legs, dizziness when arising quickly from a seated position, numerous arthritic problems, cramps in the calves at night, and waking up frequently in the middle of the night.

If you do fall into this category of adrenal fatigue / high cortisol, exercise is still important, but you want the kind of exercise that helps you to handle stress, not exercise that creates additional stress. For someone with overworked adrenals, the best type of exercise is relatively low-intensity aerobic exercise for 30 to 60 minutes about 3 times per week. This is exercise you can do without getting out of breath and without feeling fatigued afterwards. Among the options for this type of exercise are walking, bicycling, swimming, yoga, tai chi, and low-intensity aerobics.

Exercising outdoors seems to be particularly beneficial for stress reduction, and subsequently cortisol reduction, at least when there are no extremes of temperature to deal with. In addition to going to a lower-intensity type of exercise, it is important to make sure to eat enough protein to maintain muscle mass. This is easily accomplished by most people, but if you've been drastically cutting calories to lose weight, you are probably actually working against yourself.

Just 3 to 4 ounces of meat, fish, eggs, or dairy three times per day is sufficient to spare your muscle. If you are a vegan, just make sure to eat plenty of beans, nuts, seeds, and other high-protein foods. If you've been working out like crazy to try to get rid of that belly fat, but all you've managed to accomplish was feeling tired, weak, and sore, by reducing the intensity of your workouts and controlling stress better, you'll likely find that the belly fat gradually shrinks away and you'll look and feel great!

Why Trainers Believe That Barbell Hip Thrusts Are Key for Your Glutes Workouts

The most popular exercise to do if you’re looking to light up your all-important glutes and hamstrings is the glute bridge and its many variations. If you’re looking to up the ante in your lower body workouts, though, try including some barbell hip thrusts into your workout routine.

Fitness trainers turn to the move for a number of reasons, mainly because it’s a go-to weight training move that strengthens your posterior chain. Keep scrolling for everything you need to know about the exercise.

What is a barbell hip thrust

In a barbell hip thrust, you use a barbell to create resistance on your hip area as you recruit certain muscles to push it forward. “A barbell hip thrust is when you place a barbell on your lower abdomen above your quads and below your abs, then lie down with your shoulders on a bench,” says Quan Bailey, certified personal trainer and Isopure athlete. “You then thrust your hips from the ground. The lift mainly focuses on your glutes, lower back, and hamstrings.” To do it correctly, follow these instructions:

1. Begin seated with your back against a bench. Place a barbell on your hips.

2. Place your shoulders and upper back on the bench.

3. Lift your hips up from the ground until they’re aligned with your shoulders. Or, if you’re doing the thrust from the floor without a bench, your hips will end up in an upright position as the highest point of the lift.

For a modification, you can place a pad or mat underneath the barbell if your lower abdomen is sensitive. You can also perform the barbell hip thrust with one or two dumbbells in the same position, or use your body weight to get your body used to the movement.

Whenever you’re doing the exercise, be sure to avoid one of the most common mistakes in form, which involves the placement of your gaze. “I often see people tilting the head up with their gaze towards the ceiling,” says Megan Davies, Beachbody Super Trainer. “This forces the rib cage to flare up and the back to arch, and though it feels like the barbell is getting higher, you’ll be taking the focus off of the glutes.” Instead, keep your gaze forward with your chin down and a rigid torso. “This ensures that the action comes from the hips only, maximizing your glute engagement,” she says.

Benefits of doing barbell hip thrusts

Working through barbell hip thrusts means that you’re strengthening crucial muscles within your body. “The exercise works the posterior chain, including your glutes and your hamstrings,” says Luke Milton, celebrity trainer and founder of Training Mate. “It also targets the muscles of the hip. These are the prime movers of the lower body.”

Since the exercise gives your glutes a major burn, it gives you a heads up in other workouts. “Glute stability is huge for athletic performance,” says Bailey. Your glutes are made up of so many different muscles, all of which allow you to move efficiently through any lower body-focused workout. Davies says that strong glutes are essential to lifting, strength, and longevity, and even says that the barbell hip thrust “gives you the most activation through the glute max of any other exercise.”

Incorporating the exercise move into your workout routine also benefits your lower back. “Having a strong posterior chain and strong hip flexors goes a long way in the prevention of lower back pain,” says Milton. “The hip thrust also builds strength and stabilization through the lower back, which results in a healthier, more functional, and pain-free body.” And who doesn’t need that?

Alternative exercises to try

To round out your exercise routine, incorporate these moves that target the same muscles but get your body working in different ways.

1. Wide stance squats

Bailey is a fan of this squat variation if you’re looking to continue burning your glutes. “This is my favorite alternative because it gives you the same glute engagement but offers more core and quad recruitment,” he says. His tip? Hold a glute squeeze for two to three seconds at the bottom for extra oomph.

Stand with your feet wider than hip-width apart (about twice as wide as your hip width) with your feet turned slightly outwards. Squat down as if you’re sitting in a chair, keeping your torso tall. Turn your knees out as you squat and lower until your thighs are parallel to the ground. Press from the bottom of your heels to push back up. You can do this with or without weights.

2. Barbell deadlift

The barbell deadlift, which Milton recommends, hits your glutes and hamstrings but also works on core stability and your balancing skills.

From standing, place your hands on a barbell with your feet hip-width apart and a slight bend in your knees. Engage your core as you lift the bar, keeping your arms straight as you engage your hamstrings and glutes. Keep your back flat as you engage your glutes and hamstrings. Then return to the starting position.

3. Lumbar hyperextension

Another exercise Milton likes to add in with barbell hip thrusts is the lumbar hyperextension, which involves using a weights machine.

Place your hips on a hyperextension machine, then fold from your hips and lift your body using your glutes, hamstrings, and erector spinae (muscles along the spine).

4. Glute bridge

The classic glute bridge is a tried-and-true move for hitting your glutes and hamstrings, and also for strengthening your hip flexors. Davies says that this exercise is almost identical to the muscle recruitments done in a barbell hip thrust. Her tip? “I even like reversing the position as you progress and put your heels on a bench or stability ball with your back on the floor and performing the glute bridge that way,” she says.

Lie on the ground with your knees bent, feet hip-width distance apart. Your fingertips should be able to reach your heels. Engage your glutes and hamstrings to raise your hips high, keeping your upper back on the mat. Release back down.

5. Kettlebell swing

If you’ve got a kettlebell or a heavy dumbbell to work with, the kettlebell swing is great for strengthening your lower body muscles and your core.

From standing, place your feet a little wider than hip-width apart. Bend down into a deadlift position with your weight between your feet on the floor. Grab the weight and squeeze your arms together as you lift it off of the ground. Start with some momentum to swing it from your hips in a thrusting movement. Push your hips back and then forward as you use your glutes and hamstrings, and keep your core tight and your back straight.

6. Single-leg deadlift

With this deadlift variation, you’re not only hitting your glutes and hamstrings but also improving your overall balance.

Stand tall with your weight in the opposite hand of the planted leg. With a slight bend in your standing knee, press your tailbone back as you raise your other leg and lower the weight towards the ground. Square your hips to the mat and keep your back flat when you’re lowered. Make sure the floating leg has a flexed foot.

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Grip Strength Is the Little-Known Secret to Better Overall Fitness—Here’s Why

When you think about your body’s overall strength, it’s easy to overlook certain skills that come into play just as much as your major muscles do. Those include things like joint flexibility, agility, endurance, and—maybe the least discussed fitness skill—grip strength.

If you are assuming that grip strength is literally how hard you can hold onto something, you’re correct. It sounds simple, but having that capability comes into play in almost every workout and in every day movements. According to André Crews, Ladder teams coach, your hands and forearms are “the gatekeepers to functional fitness,” and these are the parts of your body that are in charge of how well you grip. Keep scrolling for everything you need to know about the fitness skill, including how to improve it.

What is grip strength

Technically, grip strength goes beyond being able to just hold something in your hands. “It’s the physical ability to hold onto and maintain control of an external object in your hands for an extended period of time,” says Crews. Being able to do this uses both hand and forearm strength. “Grip strength is a measure of muscular strength or the maximum force generated by one’s forearm muscles,” says Nicholas Poulin, trainer and founder of Poulin Health and Wellness, who adds that it’s often a measurement of upper body strength.

Even if you’re able to squat with super-heavy weights or do pull-ups until you’re red in the face, your training capacity will be limited if you don’t have good grip strength, says Crews. “If you cannot physically hold onto a dumbbell, kettlebell, or barbell, your physiological results [of your workouts] will be limited,” he says.

Grip strength entails a number of different grips, so it’s not just wrapping your fingers around a pole or a weight. Poulin points to the following varieties of grips that you can use in your workouts: supinated (palms facing up); pronated (palms facing down); neutral (palms facing toward one another); and hybrid (variations between two).

Your grip can vary depending on what you’re holding, too. Besides holding onto an external object (like weights), Crews says that a barbell hook grip places the index and middle finger over the thumb to create a structural grip on heavy loads. “Then there’s holding up your own bodyweight, like on a pull-up bar or TRX traps,” he says. “And a gymnastics hook grip places the thumb over the index and middle finger to activate an extra muscle in the forearm.”

Why grip strength is so important

Without proper grip strength, a slew of muscle imbalances and injuries could happen as a result. “If your grip and forearm muscles are not conditioned with mobility, strength, and endurance, then the result winds up being the frustrating chronic repetitive motion injuries that plague both office workers and athletes alike,” says Poulin. Think conditions like tennis elbow (lateral epicondylitis) and medial epicondylitis (pains anywhere on the inside of the elbow and forearm). “People who work on a computer often get one or both of these same issues,” he says.

Because your wrist plays a big role in your grip strength, not having good mobility in that joint means that your grip will be weak, which can then lead to certain kinds of injuries. “Your wrist is one of the most complex joints in the body, and it has a high involvement in nearly every activity we do,” says Kimberly O’Laughlin, certified trainer and SportsArt regional sales manager. “Limited mobility of the wrist leads to limited movement, less blood flow, and often pain. If the wrist is stiff and weak, your grip will be directly affected, and other parts of your body will begin to compensate.”

Benefits of having good grip strength

When you have solid grip strength, everyday tasks become much easier. “With proper grip strength, everything from carrying your purse or briefcase or luggage to carrying groceries, using a screwdriver, painting, maintaining better control of your dogs on a leash, and picking up or playing with your children all becomes easier,” says Crews. Hence why trainers say that the skill is a staple element of functional fitness.

Also, grip strength allows you to do more in your workouts. “You can increase your intensity and drive faster neuromuscular adaptation with good grip strength,” says Crews. He brings up an example of one person who’s able to hold onto dumbbells for 20 deadlifts without stopping, while another person can only hold onto dumbbells for 12 reps. The first person has better grip strength, so they are able to build more muscle in a shorter period of time.

What to watch out for before working on your grip strength

Though everyone can benefit from improving their grip strength, some people can be more susceptible to injuries. Poulin’s number one tip in working on the fitness skill? Start out light. “Begin by modifying some of your regular lifting so that it’s more grip-intense, and from there, add more work,” he says. For example, he recommends using a towel as your handle when doing rows for a while to get your hands working more.

Be sure to move slowly when you’re just beginning to work on your grip. “I like to suggest one or two grip-intensive lifts per week for two weeks,” says Poulin. “After two weeks, move up to two workouts. Then, after a month, shoot for workouts where you can train the grip with serious intention up to three times a week.”

When you’re focusing on this, watch the volume that you’re working with. “When performing grip lifts, think of training volume as the number of sets and reps in a workout,” says Poulin, who recommends staying in the three to five sets of three to five reps zone as a beginner before progressing.

Another key factor in increasing your grip is working on your wrist mobility—not just grip-focused exercises. “If your forearms are tight—which happens if you type or text all day—you will be limited in your ability to grip properly,” says Crews. Stretch your wrists regularly, and incorporate myofascial release (aka massage) with something like a lacrosse ball on a daily basis to improve your mobility.

You could also work through these wrist-strengthening exercises and stretches for improved mobility:

8 exercises that’ll improve your grip strength

1. Dead hang

O’Laughlin recommends the basic dead hang. Grab a pull-up bar and hang for a specified length of time—aim for 15 seconds and add on from there—while maintaining a prone or supinated grip.

2. Farmer’s hold

Before trying a farmer’s walk, Crews suggests beginning with a hold. Grab something moderately heavy (like two gallons of water, one in each hand), stand tall with your shoulders down and back, and hold for 30 seconds. When you’re ready for a farmer’s walk, do the same thing, but slowly walk forward and backward as you keep a good posture and a strong grip on the weights.

3. Deadlift

Begin with your chest up, shoulders back, and your weight in your heels while standing. Grab dumbbells or a kettlebell from the floor and stand to full extension. Hinge at the hip and bend your knees as you keep your chest up until the weight touches the ground. Do 10 to 15 reps and four sets.

4. Kettlebell swing

Standing with your chest up and shoulders back, weight in your heels, hold one kettlebell between your legs. Stand and squeeze your glutes as you send the kettlebell into the air up to chest height. Maintain a strong grip and an upright chest as it swings back between your legs. Do 10 to 15 reps and four sets.

5. Barbell shrug

Poulin recommends incorporating the barbell shrug into your strength routine for a better grip. You can do this with a barbell, a trap bar, dumbbells, or a machine. Hold a barbell using a pronated (overhand) grip at shoulder-width in front of your hips with your arms straight. Stand holding the barbell with your shoulders back and head facing forward. Keeping your arms straight, raise your shoulders and traps towards the ceiling, pause for three seconds, then return to the starting position.

6. Reverse barbell wrist curl

“This exercise is solely to increase muscular endurance to the forearms, which transfers into the ability to have a stronger grip,” says Poulin. Hold a barbell (you can do this with a dumbbell too) with an overhand grip behind you, two to three inches from your lower back. With an upright posture, let the barbell roll onto your fingertips while keeping your arms straight. Then, make a fist and contract your forearms to grip the bar with a closed grip. That’s one rep. Be sure to do this slowly and avoid using momentum to move the barbell.

7. Resisted hand opening

Touch all of your fingertips together so your thumb is touching the tip of your other four fingers. Place a rubber band around the bendy part of your finger closest to your fingernail, and push your fingers against the band until your hand is open, as if you were giving someone a high-five. Bring your fingers back together. That’s one rep.

8. Pinch grip plate hold

Poulin likes this exercise since it trains your ability to hold onto something for an extended period of time. Place a 10-pound plate (or heavier) flat on the ground. Keep a bench or box nearby. If it can stand up on its own, have it stand up. Grab the plate with your right hand using just your fingers, keeping your thumb on one side of the plate. Stand straight up with the plate so that it’s at your side. Pause, then place it back on the bench or box. Repeat for five to 10 reps.

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We Talked to a Top Dietitian To End the Oat Milk vs. Almond Milk Debate Once and For All

There has been a lot of innovation around vegan milks the past few years, but even as new players enter the market (avocado milk, anyone?), oat milk and almond milk continue to be among the most popular. (Remember when the only alt-milk option at your corner café was soy? *Gasps*)

Both almond milk and oat milk come with their own unique perks and pitfalls; if you’re trying to choose between the two, it helps to be familiar with both. I called up a registered dietitian Lauren Harris-Pincus, RD, to, er, milk her for everything she knew about the two types of alternative milks. Nutrition, sustainability, versatility…we talked about it all, including why someone would opt for plant-based milk in the first place.

“Many people are moving toward a plant-based lifestyle for either a way to consume more plants or as a way to be more environmentally-conscious,” Harris-Pincus says. She explains that while cow’s milk is healthy for many people, it may not be as good for the environment since raising cows requires a lot of land, and cows themselves produce methane gas. (For people who are allergic to dairy or have a sensitivity, milk is just off the table, period.)

But back to the oat milk vs. almond milk battle. As a registered dietitian, there are certain qualities Harris-Pincus likes about oat milk and certain ones she likes about almond milk. Keep reading for her verdict.

Oat milk vs. almond milk: Keep reading to see how they compare

Harris-Pincus says that both oat milk and almond milk wear health halos that are more hype than they actually deserve. “Both milks are primarily made of water; the amount of oats or almonds that is used is actually quite low,” she says. “Most oat and almond milks are fortified with vitamins A, D, B2, and B12—a positive they both have in common,” Harris-Pincus adds. “These are nutrients that are found in cow’s milk and other animal products, so it’s beneficial they are added to these vegan milks as some people on a plant-based diet may not be getting enough of these nutrients,” she says.

That said, both have some unique benefits that make them worthwhile to drink, depending on your tastes and health needs.

What are the benefits of oat milk?

1. It’s closer in consistency and taste to cow’s milk

Harris-Pincus points out that the major reason oat milk is so popular actually has nothing to do with nutrition, but with taste: It’s the closest vegan alternative to cow’s milk in terms of flavor and consistency you’ll find. While almond milk can be quite watery, oat milk tends to be a bit thicker, which makes it especially beneficial in lattes and baking.

2. It may be more sustainable than almond milk

Another reason Harris-Pincus says some may opt for oat milk over almond milk is for sustainability. “It requires a lot of water to produce almonds,” she says. Indeed, research has shown that almond milk requires the most water to produce compared to oat, soy, and rice milks. “Only a small portion of almonds are required to make almond milk, but almond trees require significant amounts of water,” Sharon Palmer, MSFS, RDN, previously told Well+Good. But she also pointed out that almond milk requires less land than oat milk, making it better in terms of emissions. Neither alt-milk is perfect when it comes to sustainability, but oat milk may be a slightly more eco-friendly pick.

3. Oat milk has trace amounts of fiber

Again, while oats themselves have lots of nutritional benefits, very few of those translate over to oat milk since the beverage is largely water. But oat milk does contain fiber and a little bit of protein, two nutritional positives.

Watch the video below to learn more about the nutritional pros and cons of oat milk:

What are the benefits of almond milk?

1. It’s higher in protein and vitamin E

It bears repeating that, like oat milk, almond milk is primarily made of water and the nutrient density is low. But Harris-Pincus says almond milk tends to be higher in protein and vitamin E and also lower in sugar than oat milk, all nutritional pros. She also reiterates that, like oat milk, it tends to be fortified with vitamins A, D, B2, and B12—important nutrients for everyone and ones plant-based eaters specifically should be mindful of as animal-based products tend to be the primary sources for obtaining them.

2. It’s higher in healthy fats

When comparing almonds to oats, almonds are also higher in monounsaturated fats, which are extremely beneficial for brain health. Again, Harris-Pincus says that almond milk isn’t exactly going to be a powerhouse source, but every little bit counts.

3. Almond milk is lower in calories than oat milk

For those who are actively seeking to manage their weight, Harris-Pincus says almond milk may be a better alternative milk choice because it’s much lower in calories than oat milk. For example, a cup of unsweetened Silk oat milk has 80 calories while a cup of unsweetened almond milk by the same brand has 40 calories.

Tips for buying oat milk or almond milk

Since the nutritional content is quite low for both, Harris-Pincus recommends making the decision for which one to go for on which one you like the taste and texture of more. There are also some general tips to keep in mind when shopping. “Choose an unsweetened option, as that will be lower in sugar,” she says. Also, if you are sensitive to gums—which are used for blending and consistency—that is something to be mindful of, too. “For most people they’re harmless, but some people do have a sensitivity,” Harris-Pincus says.

Below are three oat milk and three almond milk picks, all of which are unsweetened, have simple ingredients, and are fortified—keeping with Harris-Pincus’s advice of what to look for.

1. Oatly Oat Milk ($5)

It’s a cult favorite for a reason: Oatly’s OG oat milk has a short, simple ingredients list and is beloved by many for its taste and texture.

2. Silk Oat Yeah ($4)

Vegan, gluten-free, and made with no artificial colors or flavors, this pick is oat milk through and through—without anything unwanted sneaking into the carton.

3. Planet Oat ($3)

Planet Oat is popping up in more stores and cafes—and it’s one of the most inexpensive oat milks you’ll find. But that doesn’t mean you’re sacrificing on ingredients or taste; it’s a win all around.

4. Almond Breeze Blue Diamond Almond Milk ($3)

Almond Breeze is one of the tried-and-true almond milk brands and this one from their line has zero sugar whatsoever, making it a standout for health-conscious shoppers.

5. Califia Farms Almond Milk ($4)

Made from non-GMO almonds and completely free of carrageenan, an emulsifier that can cause digestive upset in some people, this almond milk is pretty close to what you would make at home (but fortified).

6. 365 Everyday Value Organic Almond Milk, Unsweetened ($3)

Whole Foods also sells its own store-brand unsweetened almond milk made from organic nuts. Like the others on this list, it’s fortified and has less than one gram of sugar.

In the great oat milk vs. almond milk debate, Pincus says what’s most important is to choose a beverage you like. Otherwise, it’s going to sit in the fridge unused. “It’s more important to choose an alt-milk that’s unsweetened than choosing between oats and almonds,” she says.

And hey, if you don’t like either one, there are plenty of other options to choose from…

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Neuroscientists Unpack How Running (Even a Little) Benefits Your Brain Leaps and Bounds

I recently picked up a 931-page book called Lore of Running for—you know—some light bedtime reading. About halfway through the War and Peace-sized work, author Tim Noakes, MD, dives into the interworkings of a runner’s brain, by exploring not only what we think on the run, but how many elite racers learn to empty their minds entirely as the miles unfold before them. The book opened my eyes to just what people mean when they say “running is 90-percent mental”—and I asked neurologist power couple Ayesha Sherazi, MD and Dean Sherazi, MD, PhD, to unpack the many ways putting one foot in front of the other benefits the human brain.

Before understanding how running affects you, Dr. Dean Sherazi says you have to take a broader look at how the brain adapts and learns based on the stimuli it’s put through. “There’s an entire universe opening up to when it comes to how we can affect our brain: This three-pound organ has 86-billion neurons. The brain is the most vascular organ. And, on top of that, it’s sealed in a blood-brain barrier. It’s just a remarkable system that we’ve ignored for decades, and even millennia, because we didn’t know much about it. Now we know that it has a tremendous ability to not just grow and heal itself [at a young age], but actually even well into your 80s and beyond.”

“There’s an entire universe opening up to when it comes to how we can affect our brain: This three-pound organ has 86-billion neurons.” —Dean Sherazi, MD

Despite the fact that we’re fundamentally learning and studying the brain and how it works, we do know that exercise can be used as a tool to sharpen the mind. “Ironically the activity that taxes the body the most creates the greatest growth for the brain. That’s exercise,” says Dr. Dean Sherazi. “It seems counterintuitive, but it’s because an act like running isn’t just about working your muscles; it’s about getting blood supplies and greater blood flow to the brain.” Neuroscientists now believe that an increase in blood flow accounts for a myriad of advantages in brain function. Below, Dr. Ayesha and Dean Sherazi break down how your miles affect your memory, connectivity, focus, and more.

How the act of running renovates your brain

“Every time we exercise, we exercise both physically and cognitively,” says Dr. Dean Sherazi. Research suggests that exercise increases the growth factors in the brain—making it easier for the organ to grow and form new neuronal connections. “Those connections are why we see this tremendous growth in certain parts of the brain, especially those parts dedicated to memory called the hippocampi,” explains Dr. Dean Sherazi.

In case you’re like, “Hippo-who? I don’t know her,” the hippocampi are two, seahorse-shaped structures on either side of the brain that light up when you’re exercising. These two regions rule over a number of important human skills like memory and learning, and Dr. Dean Sherazi says that spending your life on the run has been shown to combat some of the damage that these two VIP parts of the brain naturally endure with time. “The parts of the brain that actually start decaying earlier than any other parts as we get older are the focus centers,” says Dr. Dean Sherazi.

Without intervention, the prefrontal cortex, cerebellum, cerebral cortex, basal ganglia, and—yes—the hippocampi would naturally shrink with age. Running interrupts this process. Not just in the hippocampi, but in other zones of the brain as well. “Running —and especially elite running—does two things for focus,” explains Dr. Dean Sherazi. “It enlarges those focus centers and affects those directly. But more importantly, it affects these focus centers in a habitual way. We always say 99 percent of your behavior and even your thoughts are habits laid down in your basal ganglia.” The basal ganglia sounds like it should be a scary spider breed with sharp, venomous teeth, but is actually a section of the brain that rules over your motor control, executive behaviors, motor learning, and emotions. It loves to create habits—and running can help you program them more mindfully.

“What happens is when you exercise and you repetitively focus on the breath, repetitively focus on overcoming the pain, repetitively focus on the patterns of discipline, you do not only develop the habit of running and breaking through [pain], but you grow those parts in the brain that are dedicated to focus and habit-building,” says Dr. Dean Sherazi. “So you’re actually expanding the very area that’s affected by aging exponentially.” In other words: Running on the regular doesn’t just mean covering more ground physically; it means expanding the boundaries of the brain itself.

Beyond the runner’s high: How your miles affect your mood

We know all about the runner’s high: The burst of awe-filled euphoria that comes when you’re miles-deep into a long run and your brain produces endorphins (aka, happiness hormones). Well, Dr. Ayesha Sherazi says that wonderful “brain orgasm” is just one way in which running kicks off a disco in many regions of your mind. “There have been studies that show that when people run, they start releasing the same kind of chemicals that cause a rush of joy or euphoria. You’ve heard of a runner’s high, and that’s when endorphins are secreted but there are so many other chemicals that are almost like drugs,” explains Dr. Ayesha Sherazi. “There are endocannabinoids and they affect the parts of the brain that release dopamine, so you get an immense amount of pleasure during running.”

While researchers don’t yet know why exercise triggers the endocannabinoid system during exercise (the same system that’s triggered when you take CBD and THC), they speculate that the reaction likely developed out of an evolutionary need. “I think it’s a part of the evolutionary system that we developed so that we could run away from a tiger or another predator early on, but now, when we exercise intensely at that level or at the elite athlete level, we start secreting these endocannabinoids that bring joy, that get rid of pain, and that actually opens up our muscles so we don’t have any muscle or skeletal injuries,” says Dr. Ayesha Sherazi.

On top of that, Dr. Ayesha Shirazi adds that running overrides the human need to multitask. Even if you’re listening to music or catching up on your podcast queue to pass the miles, you’re still repeating one order in your brain again and again: Left foot, right foot, left foot, right foot. “Running forces our brains to focus on one activity and get rid of all of the multitasking habits that we have. There is no such thing as multitasking; there is such a thing as doing multiple things badly,” says Dr. Ayesha Shirazi. “When you’re running, you’re forcing yourself to focus on one thing and that is like a bicep curl for the brain. It’s strengthening those focus areas that we spoke about earlier.” When you hear someone exclaim, “I’m in the zone mid-workout, this is exactly what they’re talking about. “They’re getting into that zone where they don’t have pain, where they’re focusing on the action alone, where they’re feeling high and their body is helping them to move forward over and over again. It’s one of the most enjoyable moments ever,” adds Dr. Ayesha Sherazi.

“When you’re running, you’re forcing yourself to focus on one thing and that is like a bicep curl for the brain.” —Dr. Ayesha Shirazi

In Lore of Running, Dr. Noakes links this state of flow to “associative characteristics” via a landmark 1977 study that discerned the difference between how experienced runners and average runners strategized their miles using the mind alone. “[Running with associative characteristics] means that [runners] thoughts were totally absorbed in the race itself,” writes Dr. Noakes. “They concentrated on strategy, on staying loose, and on running as efficiently as possible by closely monitoring subtle psychological cues from their feet, calves, thighs, and respiration.” Dissociative thoughts, on the other hand, led to subjects disconnecting from the activity at hand until the pain of the run can no longer be ignored. Leading Dr. Noakes to conclude that, “[As] athletes mature with years of training and racing experience, they gradually learn how to pace themselves optimally,” he concludes.

Perhaps the most mind-blowing thing of all at the intersection of running and neuroscience is that the relationship between exercise and brain health is still very much a burgeoning field. A 2016 study published in the journal Nature found 97 uncharted parts of the brain and we only understand an estimated 10 percent of how our brains function. We are, quite literally, just at the starting line. There’s a lot more to learn—and many more miles to cover in the meantime.

Make sure you warm up before your run:

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4 Tart Cherry Juice Benefits for Better Sleep, Heart Health, and More

Aside from plain old H2O, there are a few healthy drinks that have competed for preeminence in the wellness world. Lemon water? Been there. Green juice? Done that. But there’s one underrated dark horse beverage that deserves a closer look: Tart cherry juice.

Tart cherry juice is made from tart cherries, also known as Montmorency cherries. These particular cherries are common in Europe, Canada, and the U.S., and like traditional cherries, come with their own substantial health benefits—particularly when juiced.

Here are all the reasons to sip on tart cherry juice—especially after a tough workout or before bedtime. You’ll be mad you hadn’t tried it before.

4 tart cherry juice benefits for your health and well-being

1. Improved heart health

That’s right—tart cherry juice may protect your heart for the long term. The antioxidant and anti-inflammatory properties of tart cherry juice have been associated with improved blood pressure and LDL (bad) cholesterol levels when consumed for 12 weeks. And, “specifically, tart cherries are rich in polyphenol anthocyanins, known for their anti-inflammatory properties and support of antioxidant systems that slow the aging process,” says Kelly Jones, RD.

2. It can help you sleep better

Tart cherry juice intake has also been associated with improved sleep duration and sleep quality in healthy adults. Why? It’s rich in melatonin, Jones says, “and melatonin is critical for healthy sleep-wake cycles.” While many turn to melatonin or magnesium supplements for more ZZZs, tart cherry juice may be a more natural alternative, she explains. (It’s beloved by functional medicine doctors for a reason.)

Looking for other bedtime eats and drinks? Check out these RD-approved picks:

3. It can support workout recovery

Adding tart cherry juice to a post-workout smoothie with some protein powder could be a great way to speed up muscle recovery. “Tart cherry juice may get the most attention with athletes as its antioxidant polyphenols have been associated with reduced pain and improved muscle recovery after both endurance and strength training,” says Jones. “It may benefit athletes most after their heavy training and adaptation period,” she adds.

But it’s not necessarily a one-and-done kind of deal. “From personal experience as a sports dietitian…more consistent intake can be helpful for both direct recovery benefits and enhanced sleep,” Jones says, especially for people who play professional sports who compete consistently for several months out of the year.

4. It might help with osteoarthritis symptoms

While more research is needed, one study indicated that participants drinking tart cherry juice versus taking a placebo reported modest symptom relief from knee pain due to osteoarthritis, though it’s not statistically significant. A more recent, slightly larger study from 2019 found that those drinking tart cherry juice daily reported improvements in mobility, pain, and quality of life, though—so the jury’s not out yet on its potential here.

Are there any downsides to tart cherry juice?

Like any fruit juice, tart cherry juice is high in natural sugars—without any fiber to slow down its absorption. (For example, Cheribundi 100% Tart Cherry Juice, $23 for 12, has 25 grams of sugar per eight-ounce serving.) Since your body treats all sugars the same, regardless of the source, it’s important not to overdo it on this or any juice. “Those concerned with blood sugar management should pair their tart cherry juice with a protein source such as yogurt or hard-boiled eggs to blunt blood sugar spikes, especially if taking before bed for sleep benefits,” Jones explains.

Ironically, despite the sugar content, tart cherry juice doesn’t taste sweet—which might be offputting to some. “Some aren’t pleased with the tart taste, but many brands will sweeten their beverages with apple juice to make it more palatable,” Jones says. If that is appealing to you, just check the labels on what you buy to ensure that the sugar content isn’t too high for your unique health needs.

How to best enjoy tart cherry juice

Given the sugar content, Jones says you can consume between eight to 16 ounces per day—with the higher end being optimal for athletes. Start with the eight ounces and go up from there, if desired.

There are several ways to enjoy tart cherry juice at home besides, you know, just pouring yourself a glass. “Mixing tart cherry juice as your liquid into a smoothie is a great way to balance the sugar with fat, fiber, and protein from other ingredients,” Jones says.

For athletes, it can be a great post-workout mixer for a favorite protein powder, as it provides the necessary carbohydrates and fluid for recovery, along with the potent antioxidants.

“You can also reduce the juice to a syrup to add to pancakes and in dressings,” Jones says, as another way to integrate it into your meals, too. Just heat some on the stovetop until it reaches a boil, then reduce the heat and simmer, stirring occasionally, until the liquid thickens and evaporates.

There are so many healthy drinks to keep track of, from turmeric-spiked apple smoothies to OG lemon waters and green juices. But if you’re looking for a drink with extra heart-health benefits, it can’t hurt to sip on tart cherry juice every now and then.

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The Ultimate Ranking of the Most Comfortable Undies You Can Buy

At this point, athleisure and loungewear have become the norm. In lieu of hard pants (aka jeans… #TBT) and blouses, people are turning to only the softest, coziest pieces of clothing for everyday garb. But your quarantine wardrobe might be missing some activewear underwear.

Most people are very familiar with the leggings, sports bras, light-as-air tops, and hoodies that make up athleisure staples. If you didn’t know, though, here’s a fun fact: The same brands that make your fave workout wear also likely make underwear, too. And, as you’d imagine, these aren’t your regular undies—these are as soft and comfortable (and sometimes sweat-wicking!) as the rest of your activewear.

The cloud-like material is what makes ath-undies (new term, you heard it here first) worth turning to. Unlike regular underwear, athleisure underwear doesn’t leave that dreaded outline that shows everyone behind you the shape of your intimates. These babies are as seamless as underwear can get, which means that they also move along with your body for ultimate comfort. To get your hands on a pair (or three), keep scrolling for our power ranking of the best activewear underwear that you can buy.

1. Girlfriend Collective Brief, $14

Well+Good News Writer Kara Jillian Brown swears by this pair of briefs for being comfortable enough to wear when she’s working from home. “Working from home means I’m living in leggings, but there’s nothing cozy about sitting around in a thong,” she says. “I love that I can throw on my Girlfriend Collective undies when I need something seamless and comfy.” Another perk of these? The material is made out of 80-percent of recycled plastic, so they’re also good for the environment.

Shop now: Girlfriend Collective Brief, $14

2. Alo Airbrush Invisible Cheeky, $18

New to the ath-undies scene are Alo intimates, which come in both a cheeky brief and seamless thong shape. Like the brand’s dreamy leggings, the underwear are also light-as-air, breathable, and made to hug your body for the perfect fit. They’re so light that you won’t even feel ’em on you, which is the best thing to hear about underwear TBH.

Shop now: Alo Airbrush Invisible Cheeky, $18

3. Lively The All-Day Thong, $10

You know how you can just tell when you’re wearing a thong? Somehow, this pair by Lively doesn’t give you that dreaded flossing sensation. It’s so light, it almost feels like you’re going commando, but provides just enough lining and coverage for everyday wear.

Shop now: Lively The All-Day Thong, $10

4. Good American Low Impact Bikini, $19

Good American made waves with its perfectly snug leggings and jeans (seriously: their jeans are so cozy), and the same applies to the brand’s active intimates. You can choose between a bikini cut and a thong, both of which have a soft compression fabric that stretches with your body and leaves no underwear outline at all.

Shop now: Good American Low Impact Bikini, $19

5. Lululemon Soft Seamless Hipster, 18

One of the most annoying things about traditional pairs of underwear is that they tend to ride right up whenever you move (the squat wedgie is real). Lululemon makes active-friendly panties that won’t ever do this. They’re smooth, thin, and made from a sweat-wicking fabric that’ll do you good whether you’re WFH or streaming a workout class.

Shop now: Lululemon Soft Seamless Hipster, 18

6. Les Girls Les Boys Supersoft Thong, $20

Les Girls Les Boys is a brand launched by the founder of Agent Provocateur, so you know it’s good. This super-soft thong has a flattering high-waisted cut with ribbed trim and is one of few thong options that you’d actually want to wear every single day.

Shop now: Les Girls Les Boys Supersoft Thong, $20

7. Sweaty Betty Sculpt Bikini Briefs, $18

Athleisure aficionados love Sweaty Betty for its eye-grabbing prints and snug fabrics that you never want to take off. Its ath-undies do the brand justice: They’re breathable, feather-light, and have a cotton lining, all of which make ’em ideal for those days when you never leave the couch (or even for your workouts).

Shop now: Sweaty Betty Sculpt Bikini Briefs, $18

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These Mats Give You Back Pain Relief and an Acupressure Massage at the Same Time

2020 will hands down go down as the year of creaky joints and tense muscles, thanks to the newfound WFH life. One method for treating aches and pains is to get an acupuncture treatment, where certain hotspots of your body are pricked with needles to release tension. Because of quarantine orders, getting an appointment with an acupuncturist may not happen for a while; however, there are benefits to laying on an acupressure mat, which gives you similar stress-melting relief at home.

In Traditional Chinese Medicine, acupressure is a method, where pressure points throughout your body are triggered to promote a more open flow of energy. This can be done by a practitioner, who would use their hands, or via an acupressure mat, which is a sort of thin mat or pillow covered in spikes. “Acupressure mats are designed to produce similar results as acupressure from a practitioner, and the plastic spike discs on the mat are used to promote relaxation and healing by clearing meridian blockages in the body,” says Juhi Singh, integrative health specialist and founder of the Juhi-Ash Center in New York City.

The idea is that you lie down with your back on the acupressure mat, and the little spikes press against your muscles and stimulate circulation. “Some find that five to ten minutes of use in the morning promotes a wake-up tingle to their day, and some may find that a half-hour use before bedtime promotes pre-sleep bliss,” says Singh. Personally, I’ve found the most relief in my lower back, which has been extra-tight from hunching over a computer all day. I use the acupressure pillow (which often comes with the mat) in my desk chair as lumbar support, so it’s working double duty as a posture helper and a tension melter.

When you’re starting out with your own mat, Singh suggests starting slow. “Please do not just drop your bare derrière onto it and flop back,” she says. Begin by lying down onto the mat while wearing light clothing before you let the spikes touch your bare skin. “Ease in with a soft roll, and, once positioned, do not wiggle—that can cause a sharp piercing of the skin,” she says. The most important thing to do? Breathe. “Consciously relax your body and mind.” Keep scrolling to shop for your own acupressure mat so that you can start reaping these dreamy benefits.

1. WTHN Acupressure Mat Set, $65

Created by wellness center WTHN, this acupressure mat set gives you a soft, gray mat and matching pillow that fits right behind your neck (or back) for muscle tension relief.

Shop now: WTHN Acupressure Mat Set, $65

2. Yogi Bare Acupressure Mat, $31

With 210 pressure points, this roll-up mat works to manipulate your body’s pressure points, and it’s all made with eco-friendly materials. The brand also makes a mat and pillow set if you’re looking for the whole shebang.

Shop now: Yogi Bare Acupressure Mat, $31

3. Ajna Acupressure Mat and Pillow Set, $50

Unwind on this 100 percent cotton set, which gives you a nice, chunky pillow for a more cozy neck tension-relief sesh.

Shop now: Ajna Acupressure Mat and Pillow Set, $50

4. DoSensePro Extra-Long Acupressure Mat and Pillow Massage Set, $35

To cover more surface area, snag this lengthy acupressure mat, which also comes with a pillow, carrying bag, and a hot/cold gel pack to enhance your sessions.

Shop now: DoSensePro Extra-Long Acupressure Mat and Pillow Massage Set, $35

5. Nayoya Acupressure Mat and Neck Pillow Set, $30

This is a best-seller on Amazon and comes with a lifetime money-back guarantee, so you really can’t lose if you want to try it out.

Shop now: Nayoya Acupressure Mat and Neck Pillow Set, $30

6. Lixada Acupressure Mat and Pillow Set, $26

You might not care about the color scheme of your acupressure tools, but if you do, this brand has fun color combos. And it comes with the added bonus of two spiky massage balls so that you can truly hit every nook and cranny of your body.

Shop now: Lixada Acupressure Mat and Pillow Set, $26

If you’re curious about acupuncture, the next step up from acupressure, watch the video below:

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