Fill Up Early: 15 Ways to Get Protein at Breakfast

 

Morning Power

Want to start your day off right? Add some protein to your morning meal. Research shows that getting plenty of this nutrient first thing helps you stay full and satisfied longer. It may even help you eat less throughout the day.

Greek Yogurt Parfait

Thicker than the regular kind, Greek yogurt packs in more protein: One cup delivers 23 grams. It’s also high in bone-building calcium and potassium. For a filling breakfast, layer the creamy stuff with fruit and a high-fiber cereal. Tip: Before serving, stir in that liquid sitting on top of the yogurt. That’s whey, and there’s protein in it.

Chia Seed Pudding

Remember Chia Pets -- clay sculptures with the green sprouts? Turns out, the seeds of those plants are loaded with nutrition. One ounce -- around 2 tablespoons -- serves up 5 grams of protein and 10 grams of fiber. When soaked in liquid, chia seeds turn into a thick pudding: Stir 2 tablespoons chia seeds with half a cup of milk, and put it in the fridge overnight. Have it in the morning with fruit and honey.

High-Protein Cereal

Not all cereals are created equal. Many are made with only grains, so they don’t have much protein. But some have nuts and seeds, and others have soy protein baked into their flakes or puffs. Look for ones with at least 8 grams of protein and 5 grams of fiber per serving. This combo will help fend off hunger throughout the morning.

Veggie Frittata

With 6 grams of protein each, eggs are a smart way to start the day. For an easy one-dish breakfast, whip up a frittata: Beat eggs with salt and pepper. Mix in fillings, like sauteed veggies and cheese. Pour it in an oven-safe skillet, and cook over medium heat for 4 to 5 minutes. Then put it in a 350-degree oven, and bake for 10 to 15 minutes.

Smoked Salmon

Yes, fish for breakfast. Smoked salmon is a morning staple in Scandinavian countries, and for good reason: A 3-ounce serving has almost 16 grams of protein, plus heart-healthy omega-3 fats. You can add it to omelets and frittatas, or have it the traditional way: Make an open-face sandwich with a piece of rye bread, smoked salmon, and cream cheese. Sprinkle with dill or chopped scallions.

Nut Butter Waffle

Skip the maple syrup and spread your favorite nut butter (peanut or almond) on a whole-wheat waffle or toast. It’s high in protein (7 grams in 2 tablespoons), healthy fats, and vitamins. In fact, research shows that eating nuts regularly can boost your heart health and help with weight loss. You can also stir a spoonful into a bowl of oatmeal or a smoothie.

Canadian Bacon-and-Egg Sandwich

Craving bacon? Cook up the Canadian kind. Made from lean cuts of pork, a two-slice serving has 12 grams of protein and less than 2 grams of fat. Serve it on a whole-wheat English muffin with an egg. You’ll stay full: Research shows that people who had eggs in the morning ate 22% fewer calories at lunch than those who had a bagel.

Cottage Cheese With Fruit

There’s a reason cottage cheese is thought of as a slim-down staple: A half-cup delivers 12 grams of protein. It’s a source of leucine, an amino acid that’s an important building block for muscles. Choose a low-fat, no-sodium-added version, and pair it with fruit, or add it to your morning smoothie or oatmeal.

Black Bean Scramble

Upgrade plain scrambled eggs by mixing in sauteed peppers, black beans, and a little cheddar cheese. The beans add a protein boost -- 7 grams per half-cup -- and they’re high in disease-fighting antioxidants and fiber. As a bonus, you’ll get immunity-boosting vitamin C from the peppers.

Poultry Sausage With Eggs and Toast

Like other meat products, pork sausage is a source of protein. But it’s often high in saturated fat, the kind that can raise your cholesterol. Look for leaner versions made from chicken and turkey. Serve it with eggs, whole-wheat toast, and fruit, or add it to your omelet or quiche.

Quinoa Porridge

This whole grain is actually a tiny seed, and it’s packed with protein. One cup delivers 8 grams. For breakfast, serve quinoa as a delicious oatmeal-like porridge, and add your favorite toppings, like cinnamon, fresh fruit, and nuts.

Fruit-and-Protein Smoothie

Sip servings of fruit and protein in your morning smoothie. Start with fruit, such as banana or berries; a cup of milk; and a few ice cubes. For extra protein, add some Greek yogurt or whey protein powder. You can toss in a spoonful of cocoa powder to make it a chocolate treat.

Greek Yogurt Pancake

Greek yogurt can bring protein and a tangy flavor to pancakes. To make them, mix it in with an egg and skim milk. Then add it to your pancake mix. Top your stack with more yogurt and fruit.

Overnight Oats with Nuts

No time to simmer oatmeal on the stove? No problem. You can make a no-cook version in seconds. Mix equal parts oatmeal with milk. Pop it in the fridge, and the oats will soften overnight. In the morning, top it with cinnamon or, for extra protein, nuts or ground flaxseed. You can warm it up in the microwave or enjoy it cold.

Breakfast Burrito

The morning is the perfect time to polish off some protein-rich leftovers. Dice last night’s chicken, steak, or pork, and add it to a scrambled egg. Put the filling in a whole-wheat tortilla, along with salsa and a few avocado slices for a quick breakfast. In a rush? Wrap the burrito in aluminum foil for an on-the-go meal.

Eating Healthy to Avoid Constipation

 

Written by WebMD Editorial Contributors

Medically Reviewed by Poonam Sachdev on October 12, 2023

No one likes to think -- let alone talk -- about constipation, but most everyone has it at one time or another. About 4 million people in the U.S. have it pretty often. So if you're dealing with tummy troubles, you're not alone. Most of the time it doesn’t last long, and simple changes can help your digestive system run smoothly again.

Common Causes of Constipation

To understand how to prevent constipation, it helps to know what causes it. As food passes through your colon, your body absorbs the water from it, and what's left forms into stool. Your muscles move it through the colon to the rectum, where you pass it. When this movement slows down, your colon draws too much water. Stools get dry and hard to pass, causing constipation.

The problem often happens because of a low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids. Certain medications, not going when you feel the urge, laxative abuse, and pregnancy can also lead to constipation.

Fiber Helps Relieve Constipation

If your bowel habits get sluggish, you don't have to rush out to buy a laxative. Most people don't need them for mild constipation. Instead, look at your diet. Are you getting enough fiber?

Fiber is the part of plant foods that the body can't break down. When you eat foods that have a lot of it, the extra bulk helps keep stools soft and speeds digestion.

All plant foods, including fruits, vegetables, whole grains, and beans, have fiber. The Academy of Nutrition and Dietetics recommends 25 grams per day for women and 38 grams for men. After age 50, we need less fiber -- about 21 grams for women and 30 grams for men. Unfortunately, most of us only get about 15 grams per day, which may help explain why so many people get constipated.

Examples of high-fiber foods include:

1/2 cup navy beans: 9.5 grams

1 small pear: 4.4 grams

1/4 cup dates: 3.6 grams

1 medium apple: 3.3 grams

1 medium sweet potato: 4.8 grams

Diet Tips for Digestive Health

Simple changes can improve your diet and help relieve constipation:

Add veggies. You don't have to count grams of fiber to get the amount you need. Instead, aim to eat 2 cups of fruit and 2 1/2 cups of vegetables every day. Make sandwiches with roasted veggies, add a salad instead of fries to your meal, buy pre-cut vegetables to snack on with low-fat dip, keep the fruit bowl full for a handy and healthy snack, and add chopped, dried fruit to oatmeal and cereal.

Go for grains. Replace white bread, white rice, and regular pasta with whole-grain bread, whole wheat pasta, and brown rice. Eat more whole oats, multigrain cereals, and whole wheat crackers -- but be sure to choose low-fat and low-sugar options. Snack on air-popped popcorn instead of chips. When you buy cereal, choose brands that have at least 5 grams of fiber per serving.

Bulk up on beans. Replace meat with a bean or legume dish at least once or twice a week. Add cooked beans to salads, and try bean soups and stews as main courses.

Add fiber gradually. Make changes slowly over the course of a week or so -- if you up fiber too quickly, you could end up feeling bloated and gassy. Be patient -- it may take time for your body to adjust.

Consider a fiber supplement. If you have trouble getting enough fiber in your diet, a supplement might help. Also called bulk-forming laxatives, they’re generally safe. Just be sure to talk with your doctor before you use them as they can make some medications not work as well.

Stay hydrated. If you add more fiber to your diet either with food or supplements, be sure to drink more fluids, too. Choose low or no-calorie beverages -- sugary soda and fruit drinks will add extra calories you don't need.

Ease Constipation With Exercise

Exercise not only keeps you fit, it may help you stay regular. It can help food move more quickly through your colon. It's not always easy to find time to be active, but try these tips:

Start exercising about 20 minutes, 3 days a week, and build up to at least 30 minutes on five or more days of the week. Always check with your doctor before you start any type of fitness plan.

Short on time? Break up activity throughout the day -- three 10-minute walks count as much as one 30-minute workout.

Constipation: When to Call Your Doctor

Most of the time, healthy changes to your diet and exercise habits will smooth out any digestive woes. But if you've tried these tips for 3 weeks and haven't noticed a change, talk with your doctor. They may suggest that you take a laxative for a few days to help retrain your system. You should also call your doctor right away if you notice blood in your stool, have belly pain, or lose weight without trying.

SOURCES:

National Digestive Diseases Information Clearinghouse: "Constipation."

FamilyDoctor.org: "Constipation."

Hopkins Medicine: "Constipation."

University of Maryland Medical Center: "Constipation."

FamilyDoctor.org: "Fiber: How to Increase the Amount in Your Diet."

EatRight.org: "Fiber," "20 Ways to Enjoy More Fruits and Vegetables."

UCSF Medical Center: "Increasing Fiber Intake."

Harvard School of Public Health: "20 Exercise Tips."

FamilyDoctor.org: "Exercise: How to Get Started."

De Schryver, A. Scandinavian Journal of Gastroenterology, April 2005.

Dieting After 60: 4 Things You Should Know?

 

Written by Katherine Tweed

Medically Reviewed by Melinda Ratini, MS, DO on February 14, 2024

Listen

Keeping a healthy weight is a worthwhile goal at any age. As you get older, it can get trickier.

You might not be burning calories like you did when you were younger, but you can still take off extra pounds.

The golden rules of weight loss still apply:

Burn more calories than you eat or drink.

Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean.

Limit empty calories, like sugars and foods with little or no nutritional value.

Avoid fad diets because the results don't last.

There are some other things you need to do if you're over 60 and want to lose weight.

1. Stay Strong

You lose muscle mass as you age. Offset that by doing strength training. You can use weight machines at a gym, lighter weights you hold in your hands, or your own body weight for resistance like in yoga or Pilates. Keeping your muscle mass is key to burning more calories, says Joanna Li, RD, a nutritionist at Foodtrainers in New York.

2. Eat More Protein

Because you're at risk for losing muscle mass, make sure your diet includes about one gram of protein to every kilogram (2.2 pounds) of body weight. "Protein also keeps you full for longer, so that helps with weight loss efforts," Li says. She recommends wild salmon, whole eggs, organic whey protein powder, and grass-fed beef.

3. Hydrate, Hydrate, Hydrate

Drink plenty of water. Sometimes, thirst masks itself as hunger. As you get older, you may not be as quick to notice when you're thirsty, Li says. She says you should get 64 ounces of water a day. You can drink it or get part of it from foods that are naturally rich in water, such as cucumbers and tomatoes. If you're not sure if you're getting enough water, check your urine: It should be pale yellow.

4. Outsmart Your Metabolism

Eat more small meals and snacks, and don't go much longer than 3 hours without eating. "Because your metabolism is already slow, if you're starving yourself, it just gets slower," Li says. You may need fewer calories than you did when you were younger. Ask your doctor or a registered dietitian about that. "If you're eating the same way you did when you were 25, you're definitely going to be gaining," Li says.

SOURCES

Joanna Li, RD, nutritionist, Foodtrainers, New York.

Cleveland Clinic: “The Color of Pee.”

Condiments: Where to Store - When to Toss?

 

Condiment Culture

Supermarket shelves are filled with ways to enhance the flavor of food. Don’t let a drop of ranch dressing (or sriracha or salsa) go to waste. Use this guide to learn where to store some of your favorite condiments (plus ones you’ve been meaning to try) and how long they keep.

Shelf-Stable or Not?

Most condiments are processed to be shelf stable. This means they can sit for long periods of time on shelves without spoiling. You can store most shelf-stable condiments safely at room temperature, even after you open them. Brands tell you to refrigerate their products because they stay fresh longer that way. Still, every food eventually expires, so check the expiration date on the package.

Refrigerate Right Away

Any condiment that contains dairy, like sour cream and some prepared salad dressings, goes straight into the fridge (on the shelf, not the door). Other dressings and cheese products, like some of the grated cheese you sprinkle on pasta, are shelf stable. Use this rule of thumb: If it’s refrigerated in the grocery store, refrigerate it when you get home.

Refrigerate After Opening

If you buy ranch dressing, blue cheese, or salsa off the shelf, it’s fine in your pantry until you open it (as long as it’s before the “Use By” date). This also goes for chutneys, horseradish, chimichurri, pesto, mayonnaise, aioli, remoulade, tartar sauce, jams, jellies, relishes, and the ginger and wasabi that come with sushi.

Shelf vs. Door

Shelf-stable condiments, like stone ground mustard, red wine vinegar, strawberry preserves, and wing sauce, don’t need to be as cold as other perishable foods like milk, eggs, and meat, so they can hang out on your refrigerator door. Make sure your fridge is set to 40 F or below.

Never Refrigerate

Honey is acidic and has very little moisture. This makes it a poor environment for bacteria to survive (this is a good thing!). Since bacteria growth isn’t an issue, you don’t need to refrigerate honey. Nor should you. Cold causes honey to become solid, and you’d have to warm it up to use it. Cold can also cause honey to crystallize. This doesn’t apply to honey mustard, which is more mustard than honey. Honey should be used within 2 years.

What’s OK for the Pantry?

Listen up, French fry fans: You don’t have to refrigerate ketchup at home, even after you open it, for up to 2 months. But there’s no reason not to put it in the ‘fridge: It’ll stay fresh longer that way. The same applies to hot sauce, barbecue sauce, cocktail sauce, buffalo sauce, mustards, sweet chili sauce, sambal, sriracha, Worcestershire sauce, steak sauce, and all kinds of vinegars.

What About Condiment Packets?

Those leftover ketchup and mustard packets at the bottom of your take-out bag don’t need to be refrigerated. Once you open them, though, use them up or throw them away. Salad dressing packets are good in the fridge for a few days.

Shelf Life

Just because you can store barbecue sauce in your pantry, that doesn’t mean it can live there forever. If you can’t commit the shelf life and storage instructions of every condiment to memory — and really, who can? — read each label for specific storage times. Or download the U.S. government’s FoodKeeper app for easy reference.

Proper Pantry Storage

Every kitchen has a different storage system. Whether you store food in a pantry or cabinets, it should be cool, dark, and dry -- between 50 and 70 F. Keep food away from your stovetop, oven, dishwasher, water heater, clothes dryer, and hot pipes.

First In, First Out

Just like with other foods, you’ll want to organize condiments in order of purchase, so you use them in time. For example, store the new yellow mustard behind the one that still has a few squeezes left so you grab the old one first. (Less waste makes your dollar go further.) Or write the date of purchase on jars and bottles to help keep track.

To Freeze or Not to Freeze

You can freeze any condiment except ones made with dairy products. You might sacrifice a little flavor when you thaw it out, but it will extend the life of any condiment. Make sure your freezer is set to zero F or below.

When Good Condiments Go Bad

Any condiment that has spoiled will smell different, taste odd, look wrong, or have mold or a cloudy film on top. Never eat anything that has spoiled, no matter how badly you need that relish for your hot dog. When in doubt, toss it out.

Common Walking Mistakes and How to Fix Them

 

The Wrong Shoe

You probably already know that high heels aren’t the best choice. Tennis and basketball shoes also present problems. The stiffness of these court shoes helps support quick sideways movement but hinders the heel-to-toe flexibility that’s good for walking. Look for a shoe with a well-padded heel that’s light, breathable, and water-resistant. A running shoe might work as well as a walk-specific model.

Poor Fit

If your shoes are too loose, they won’t provide the support you need. Too tight and they can rub and cause calluses or corns. They should feel comfortable in the store: roomy enough to wiggle your toes with ease but snug enough to keep your foot from sliding around. Shop later in the afternoon when your feet are slightly swollen so you get a good sense of your true size.

Stuck in a Rut

You might get bored and lose interest in your walk if you go the same route every day. Change it on a regular basis to keep it interesting. Not only is it good for your mood and motivation, but it also switches things up for your muscles and joints. Look for hills to add to your route. These can add intensity and strengthen thigh, hamstring, and glute muscles.

Tuned Out

You may like to escape into your own music or podcast, but it could be unsafe if it’s too loud. If you must listen, look for headphones that let in sounds from the outside, and keep the volume low enough so that you can hear what’s going on around you: a speeding bus, a honking car, a barking dog, an ambulance siren.

Staring at Your Screen

Gaze at your phone while walking and you could be headed for trouble. You might trip or even step into traffic. It happens a lot. Pedestrian injuries linked to phones has more than doubled since 2004, and most walkers -- 60% -- are distracted by their phones or something else. Stop, get out of the way, and finish your business before walking again.

Doggone Lonely

Don’t leave Fido at home. He’ll be thrilled to join you on your stroll about the neighborhood. And that enthusiasm might just rub off. It turns out that people who have dogs and take them for regular walks are more likely to hit 150 minutes a week of moderate exercise, which is the least that experts recommend for good health.

Wardrobe Malfunction

Clothes that are too tight and heavy could make your walk unpleasant. They should be loose, comfortable, and breathable so you can move easily and they won’t get wet from sweat or humidity. You can remove thin layers as you get warmer and add them back when you’re cold. Take rain gear if the weather looks iffy, and don’t forget hats, sunglasses, and sunscreen to protect you from the sun (even on cloudy days or in winter).

Losing Count

Counting steps or miles or kilometers or minutes is important. That way, you know whether you’re meeting your exercise goals. It also could help motivate you. People who tracked steps took around 27% more of them than those who didn’t in one group of studies. That added up to an average of 2,500 steps a day. You can track yours with an app on your phone or with an inexpensive device called a pedometer.

Out of Touch

As long as you don't get distracted by it, your phone is a plus. So don’t leave it at home. You can use it to find a map if you’re lost or to call someone in case of emergency. And it can be a useful way to track your distance and location. Just remember to charge it up before you go.

Slumped Stance

You might have a hunched posture from sitting at a computer all day. But don’t bring it on your walk! The right walking posture can help you walk faster and longer and help prevent injury. Try to lift your spine as if there were a string pulling you up from the top of your head. Your eyes should be forward, your shoulders down, back, and relaxed. Swing your arms naturally and freely as you step your feet lightly from heel to toe.

Can't Be Seen

Bright colors and reflective fabrics will help drivers and others see you if you like to walk in the evening or early morning when it’s dark. You can also bring a light to help you see where you’re going and to make yourself even more visible. It’s easiest for others to see you when the reflectors or lights are on parts of your body that are moving, like your arms or legs.

The Wrong Drinks

Were you going to treat yourself to a soda on your walk? You'll get too much sugar and more calories that you want. How about a sports drink? You probably don't need extra electrolytes if you're only going for a moderate walk. The best way to stay hydrated when you walk is with water. Reward yourself with something else that's good for you, like spending time talking with a friend.

Not Stretching Afterward

Give your leg muscles -- especially your calves -- a gentle stretch when you're done with your walk. It will help you stay flexible. Don't overdo it -- stretches shouldn't hurt -- and don't bounce. Hold each stretch for 10-20 seconds. Use a chair or a wall for help with your balance.

Causes of Back Pain

 

Written by Timothy Gower, WebMD Editorial Contributor

Medically Reviewed by Poonam Sachdev on November 13, 2024

Most Common Back Pain Causes

You can develop back pain for many reasons, but some causes are more common than others. Wear and tear on the bones that form your spine (called vertebrae), muscles, and other tissues in your back can occur due to aging or overuse, leading to aches and pains. Injuries from accidents, falls, and other forms of trauma are another common cause of back pain. Others include autoimmune diseases that trigger chronic inflammation in your spine and other back structures. Back pain can also be a symptom of some diseases, such as cancer, or can be linked to certain infections.

Your back has three distinct regions, which you can think of as upper, middle, and lower. While most of the major causes of back pain can affect all three areas, some causes of aches and stiffness strike more often in the lower back, while others tend to affect the middle and upper sections. And while back pain is one of the most common physical complaints, its causes can vary greatly from one person to another.

You can develop back pain for many different reasons, including wear and tear on the bones that form your spine, muscles, and other tissues in your back. Injuries, certain illness, and infections can also cause back pain. If you feel pain for longer than a week, speak to your doctor to confirm the causes of your back pain.

Upper Back Pain Causes

The vertebrae in your upper back and neck form the cervical spine. Some common causes of upper back pain include:

Poor posture. Your spine works best when you stand or sit up straight. Poor posture or slumping increases pressure on some joints and can irritate nerves, which can cause pain. Simply sitting or standing in one position for a long time can cause back pain, too.

While poor posture can affect your entire spine, some bad habits target the upper back. For example, if you sit at a computer in a chair that’s too low and need to tilt your head upward to see the screen, a posture doctors call “poking chin,” you may develop pain in the upper back, as well as neck and shoulders.

Muscle strain and sprains. Every time you bend or twist, an elaborate network of muscles, tendons (bands of tissue that attach muscles to bones), and ligaments (tissues that attach bone to bone) swing into action to manipulate your spine. Stretching or tearing one of these important tissues while exercising or trying to lift a heavy object, for example, can result in pain. Muscle strain can happen anywhere in the back.

Spinal stenosis. Your spinal canal is a cavity that runs through the spine and contains the spinal cord, which is nerve tissue that communicates messages back and forth from the brain to the rest of the body. Spinal stenosis occurs when this canal becomes too narrow. While spinal stenosis can affect the upper back, it is a major problem in the lower back; read more about this common cause of back pain below.

Degenerative disk disease. Your bony vertebrae are separated from one another with cushiony pads of tissue called disks that act like shock absorbers. As you age, disks can shrink and dry up, causing them to become less effective, known as degeneration. As your shock absorbers wear away, your vertebrae may grind against one another, causing pain. Degenerative disk disease is common in the cervical spine and lower back.

Cervical radiculopathy. As the name suggests, this problem affects the cervical spine. Cervical radiculopathy occurs when a nerve root in this part of the spine becomes compressed, which can cause intense pain. Trauma and disk herniation (see below) are common causes among younger people. In contrast, cervical radiculopathy is typically caused by other problems, such as disk degeneration and arthritis, among older men and women.

Upper back pain when breathing

If you feel pain in your upper back when you take a breath, there’s a good chance it’s due to a simple problem, such as a strained muscle. However, if the pain lasts longer than a week or becomes unbearable, see a doctor. In rare cases, problems arising from the lungs can cause back and chest pain. A doctor can examine you and determine if a more serious condition might be causing your painful symptoms.

Middle Back Pain Causes

Your thoracic spine is the region beneath the cervical spine, in the middle of your back. Some common back pain causes are less likely to occur in your middle back, but it can still develop problems and leave you aching and stiff.

Compression fractures. Like any bone, your vertebrae can break or fracture. Small cracks or breaks that can occur in the vertebrae are known as compression fractures, which typically happen in the thoracic spine in the middle back. Often, a compression fracture will cause back pain that occurs suddenly and may be worse when you move. Accidents can cause compression fractures, but osteoporosis (which weakens bones) is a major cause, too. Less often, cancerous tumors weaken vertebrae and cause fractures.

Psychological stress. When you’re feeling anxious and freaked out by life, changes in the way you breathe can create strain and tension in your middle back. You may also tense up the muscles in your shoulders, which can cause pain in your upper back and neck.

Lower Back Pain Causes

Your lower back, also called the lumbar spine, supports most of your weight. It’s not surprising that more than 80% of people develop low back pain at some time in their lives. Common causes include:

Herniated disk. Your vertebrae are separated by rubbery pads called disks that act like shock absorbers. If the exterior of one of your disks cracks or tears, some of its contents (called the nucleus) can seep out. That may not cause symptoms, but it can put pressure on your spinal canal and nerves, which can cause pain, weakness, and numbness. It may affect not only your back but also your neck or legs. This problem is sometimes called a “ruptured,” “bulging,” or “slipped” disk.

Degenerative disk disease. Over time, the protective disks between your vertebrae can start to break down. That’s due to daily wear and tear, as well as drying out as you age. Injuries can cause damage to disks, too. As a result, your shock-absorbing disks don’t work well and vertebrae rub against one another, causing pain. Disk degeneration tends to be more common in the lower back, as well as in the cervical spine.

Spinal stenosis. Your spine is formed by vertebrae stacked atop one another. Vertebrae are shaped to create a canal that runs through the spine. If your spinal canal narrows, it can put pressure on your spinal cord. You can have spinal stenosis and not even know it, but many people develop pain, numbness, weakness, or a “pins and needles” sensation. Spinal stenosis frequently affects the lower back; about 11% of adults in the U.S. have lumbar spinal stenosis, which is the most common reason people over 65 have spinal surgery.

Sciatica. Some people mistakenly use this term when referring to back pain in general, but sciatica is a specific type that affects the lower back and other parts of your body. The longest and thickest nerves (actually a bundle of them) in your body are the two sciatic nerves. You have one sciatic nerve on each side of your body. They run from your lower back, through your hips and butt, then down to the knees. Other back problems, such as herniated disks and spinal stenosis, can cause these nerves to become inflamed, irritated, or “pinched.” If you have sciatica, the pain and weakness may extend from your lower back down to your legs.

Fractures. Trauma to the spine is a leading cause of back pain, with car accidents responsible for more than one-third (38%) of spinal cord injuries in the U.S. Meanwhile, falls are a common cause of spinal cord injuries in the elderly, accounting for about three-quarters of all cases in people 76 or older. Spinal fractures tend to occur most commonly in the lower or middle back, or at the point where the middle and lower spine meet, called the thoracolumbar junction.

Sacroiliitis. The two junctures where your lower spine and pelvis meet are called the sacroiliac joints. Sacroiliitis occurs when one or both of these large joints become inflamed, which can result in pain in the lower back and buttocks. You can develop this type of back pain simply from wear and tear on the joints, but it can also be related to other medical conditions, including some forms of arthritis and even cancer.

Spondylolisthesis. This condition happens when a vertebra slips out of place and presses against the vertebra beneath it, which puts painful pressure on nerves. Spondylolisthesis can affect any part of your spine but is most common in the lower back.

Smoking. If you smoke tobacco, here’s yet another reason to quit — it could be causing your back pain. Scientists aren’t sure why, but studies have indicated that puffing away could increase the risk for back pain by 30%. It’s possible that smoking damages tissue in the lower back, in particular, preventing your body from delivering nourishing blood and nutrients.

Obesity. Carrying extra weight puts pressure on the protective disks between vertebrae. One study found that obese people are about four times more likely than others to develop disk degeneration.

Lack of exercise. Getting too little physical activity causes muscles in your core to weaken, which promotes back injuries and makes pain feel worse. A brisk daily walk of 30 to 60 minutes can help combat and ease lower back pain.

Lower back pain from kidneys

If you have pain in your lower back, it’s unlikely to be caused by a problem with your kidneys. Some kidney problems, such as kidney stones and infections, can cause back pain. But the discomfort tends to be higher up on the back. If you have persistent back pain anywhere along your spine, see a doctor.

Related:

Car accidents, falls, muscle sprains, strains, and fractures can often cause back pain. Injuries can lead to some of the physical problems, but others can cause pain all on their own.

Spine or vertebral fractures. These can be caused by a direct blow to the back, a fall, or if you have osteoporosis, a condition that weakens your bones.

Sprains and strains. Injuries to ligaments, muscles, and tendons that support the spine and its joints can lead to back pain. This often happens when you lift something and twist at the same time. It can also happen because of car accidents and sports injuries.

Spasms. You can get these when muscles and tendons are torn in your lower back. They usually happen when you’re weightlifting or playing sports.

Other Back Pain Causes

Back pain can also be caused by medical conditions, such as:

Arthritis. This is a joint disease that causes stiffness, swelling, and inflammation. One common type is osteoarthritis, which happens when your cartilage and bones break down. This most often affects people from middle age onward. It also includes inflammatory forms of arthritis, such as ankylosing spondylitis, which affects the joints and ligaments along your spine.

Scoliosis (curvature of the spine). If you have this condition, you were likely born with it. If it causes pain, it typically starts in mid-life.

Pregnancy. The weight you gain when you’re expecting can strain your back.

Tumors. In rare cases, you may develop malignant tumors in your back, which are spread by a cancer that started somewhere else in your body.

Less common causes of back pain are:

Kidney stones and infections

Endometriosis, a buildup of uterine tissue outside the uterus

Osteomyelitis or diskitis, infections in the bones and disks of the spine

Fibromyalgia, a condition that causes widespread muscle pain

Depending on the cause of your pain, your treatment could include lifestyle changes, medication, or possibly surgery. Talk with your doctor if your back isn’t feeling right. They can help you discover what’s causing the hurt and can help you feel better.

How to Avoid Common Back Pain

If you have struggled with back pain, you can reduce its frequency and severity with some common sense strategies:

Do some form of muscle-building and stretching exercises at least two days a week.

Sit up and stand straight — no slouching or slumping in chairs or on the sofa.

Learn to lift heavy objects without straining your back muscles — keeping your back straight will force your legs to do the bulk of the work.

Keep your weight under control.

Takeaways

Back pain can come for many different reasons, but a few common causes include wear and tear on the bones that form your spine, muscles, and other tissues in your back, leading to aches and pains. Injuries from accidents, certain autoimmune diseases (that trigger chronic inflammation in your spine and other back structures), cancer, or some infections might also play a role in back pain. If you feel pain for longer than a week, speak to your doctor to confirm the causes of your back pain.

Back Pain FAQs

What is the main reason for back pain?

There is no single main reason for back pain. A few common causes include wear and tear on the tissues that form and support your spine, strain from overuse or trying to lift a heavy object, and injuries from accidents or falls, for example.

How to reduce back pain

Getting regular exercise and keeping your weight under control are two all-around healthy strategies that can help prevent back pain. Maintaining good posture when you sit and stand will help reduce back pain, too.

How do I know if my back pain is serious?

Most back pain goes away by itself, but you should seek medical attention if:

You’ve been in serious pain for more than a week.

You had an accident that’s causing back pain.

Your back pain is accompanied by problems with pooping or peeing.

You have lost weight without trying.

You have pain in other body parts, such as your legs.

Your back pain is accompanied by numbness or tingling.

Your back feels weak and tired.

Your back pain wakes you up at night.

Your back pain is worse in certain positions.

Can back pain be cured?

Most cases of back pain go away on their own. If you have persistent back pain, your doctor can recommend ways to ease and prevent it. For the minority of people whose back pain doesn’t respond to conventional treatments, surgery can often bring relief.

SOURCES:

American Academy of Pain Medicine: “Commonly-Reported Pain Conditions.”

Current Pain and Headache Reports.

Arthritis Foundation: “Degenerative Disc Disease;” “Understanding Arthritis;” and “What is Ankylosing Spondylitis?” “Anatomy of the Spine – Upper Back, Lower Back and Neck.”

National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Fast Facts About Back Pain;" “Low Back Pain Fact Sheet;” and “What is Spinal Stenosis?”

UCLA Spine Center: “Sacroiliac Joint Disease” and “What You Should Know About Radiculopathy.”

Spine Universe: “Common and Uncommon Causes of Back Pain.”

American Academy of Orthopaedic Surgeons: “Lumbar Spinal Stenosis;” “Fractures of the Thoracic and Lumbar Spine;” and “Sciatica.”

UpToDate: “Patient information: Low back pain in adults (Beyond the Basics).”

Cedars-Sinai website: “Back Spasm.”

National Institute of Neurological Disorders and Stroke: “Recommendations for Keeping One’s Back Healthy.”

Mayoclinic.org: “Sacroiliitis,” “Spinal stenosis.”

Rheumatology.org: “Osteoarthritis.”

National Library of Medicine. StatPearls: “Back Pain,” “Cervical Radiculopathy,” “Mechanical Back Strain,” “Herniated Disk (Slipped or Bulging Disk),” “Motor Vehicle Collisions.”

Harvard Medical School: “Pandemic posture" hurting your back? You can fix it!”

American Pain Institute: “How Can Poor Posture Result In Back Pain?”

Cleveland Clinic: “Upper Back Pain,” “Back Strains and Sprains,” “Degenerative Disk Disease,” “Compression Fractures,” “Sciatica,” “Spondylolisthesis,” “Kidney Pain.”

MedlinePlus: “Tendon vs. ligament.”

New York-Presbyterian: “Upper & Middle Back Pain (Thoracic).”

Roswell Park: “What Causes Lung Pain in the Back?”

UT Southwestern Medical Center: “Easy tips to relieve stress-related neck and back pain,”

Cedars Sinai: “Degenerative Disc Disease.”

JAMA: “Diagnosis and Management of Lumbar Spinal Stenosis.”

AME Medical Journal: “Lumbar spinal stenosis: an update on the epidemiology, diagnosis and treatment.”

Journal of Spinal Cord Medicine: “Fall-induced spinal cord injury: External causes and implications for prevention.”

American Academy of Orthopaedic Surgeons. “Fractures of the Thoracic and Lumbar Spine.”

Franciscan Health: “3 Ways Smoking Is Hurting Your Back.”

International Journal of Obesity: “Disc degeneration of the lumbar spine in relation to overweight.”

National Library of Medicine. InformeHealth.org: “Low back pain: Learn More – Why movement is so important for back pain.”

U.S. Department of Health and Human Services: “Prevent Back Pain.”

University of Maryland Medical System: “8 Signs It’s Time to Call a Doctor for Your Back Pain.”

Best Food for Weight Loss

 

Beans: Protein-Packed Powerhouse

Legumes are not only inexpensive but also incredibly versatile and filling. They are high in fiber, which takes longer to digest, leaving you feeling fuller for longer. This feeling of fullness can prevent overeating and snacking between meals, making it easier to stick to your calorie goals. Additionally, beans are a great source of protein, which is essential for muscle maintenance and overall health.

Soup: Starter That Satisfies

Whether you prefer chunky or pureed varieties, as long as the soup is broth-based and low in calories (100 to 150 calories per serving), it can help you eat less during your main course. The liquid content in soup helps fill your stomach, curbing your appetite and making you feel satisfied sooner. Just be sure to avoid cream-based soups, which can be high in calories and fat.

Dark Chocolate: Guilt-Free Indulgence

Craving something sweet? Opt for a small square or two of dark chocolate. It’s been shown to reduce cravings and can help you eat less in subsequent meals. In one study, participants who ate dark chocolate consumed 15% less pizza than those who ate milk chocolate.

Pureed Vegetables: Sneaky Yet Nutritious

Adding pureed vegetables to your favorite dishes is a clever way to lower calorie intake without sacrificing taste. Researchers found that incorporating pureed cauliflower and zucchini into mac and cheese resulted in people eating 200 to 350 fewer calories. The added vegetables increase the volume of the dish, making it more filling while keeping the calorie count low.

Yogurt With Berries: Protein-Rich Breakfast

Greek yogurt is high in protein, which helps you feel full longer and reduces the likelihood of snacking on unhealthy foods later. Just make sure to choose yogurt that isn't loaded with added sugars. The berries add natural sweetness and fiber, enhancing the meal's satiety factor.

Nuts: Convenient Snack

Nuts are rich in healthy fats, protein, and fiber, making them incredibly filling. Studies have shown that people who snack on nuts tend to eat less at later meals. Just be mindful of portion sizes, as nuts are calorie-dense.

Apples: Crunchy Appetite Suppressant

Instead of opting for apple juice or applesauce, choose a whole apple with the skin on. Whole apples are rich in fiber, which helps appetite. Chewing also sends signals to your brain that you're eating something substantial, making you feel fuller.

Grapefruit: The Citrus Wonder

Grapefruit can be a valuable addition to your diet, especially if you're at risk for diabetes. Researchers found that people with obesity who ate half a grapefruit before meals lost an average of 3 ½ pounds over 12 weeks. However, be cautious if you're on certain medications, as grapefruit can interact with them.

Bonus Tip: Shop Smart

When buying groceries, focus on lean proteins, fresh vegetables, fruits, and whole grains. These foods are nutrient-dense and can help you feel full without consuming too many calories. Avoid processed foods and those high in added sugars and unhealthy fats. The key to lasting weight loss is a balanced diet that includes a variety of healthy foods.

Best Back Exercises for Women

 

Written by WebMD Editorial Contributor

Medically Reviewed by Ross Brakeville, DPT on January 26, 2025

Practically every movement you make involves your back in some way — bending, stretching, walking, sitting. A healthy back is key for maintaining balance and coordination, both during exercise and in daily life. Therefore, it’s important to help your back stay strong.

The back consists of an intricate network of muscles running down the length of your spine. Whether at the rhomboid muscles of the upper back or the erector spinae at the base of the spine, there are many places where pain and discomfort can potentially seep through. That’s why it’s important to exercise your back regularly.

Women approaching these exercises should go at their own pace. Expect to make gradual improvement rather than quick gains in strength.

Back Exercises for Women

As many as 80 percent of people experience low back pain at some point in their lives. The purpose of these workouts is to improve your back strength, which can help you avoid such pain or discomfort in the future.

All of these exercises can be done wherever you are — in the comfort of your home or at a gym.

Back Exercises for Women

The key to strengthening your back muscles and avoiding pain in the future is to do these moves slowly and deliberately, keeping an eye on how much weight you lift.

Bent Over Rows

This is an excellent back exercise that strengthens your latissimus dorsi muscle (on the back and sides of your body, below your arm), rhomboids (muscles next to your spine), and rotator cuffs (shoulder muscles).

Step 1: From a standing position and holding a pair of weights (or books if you don’t have weights), slightly bend your knees and push your hips back so that your torso is parallel to the floor.

Step 2: Lower the weights down toward the floor and then lift them up to your rib cage.

Step 3: Hold the weights to your ribcage for a moment, then lower them in a straight line back toward the floor, and repeat.

You can repeat this 10 to 15 times.

Pushups

This classic exercise works your upper body, including your shoulders, triceps (muscles on the back of your upper arm), and pectoral (chest) muscles.

Step 1: The starting position is best on stairs with your hands on the 4th step and your feet extended out behind you or the floor or landing.

Step 2: Straighten your body, tighten your core, and bend your elbows until you just barely touch your chest to the floor.

Step 3: Push yourself back to a plank position and repeat.

Repeat this exercise up to 10 times. As strength improves, lower hands to 3rd step, then 2nd until you start at a plank position on the floor.

Superman

This exercise works both the upper and lower back at the same time. It can also help the hamstring muscles in your legs and your glutes.

Step 1: Lay facedown on the floor so your body is flat on the ground.

Step 2: With arms extended in front of you (or to your sides), begin lifting your head, chest, and arms up away from the ground as much as you can.

Step 3: Raise your legs up behind you also. Imagine trying to form a letter “U” with your back at the center.

You can repeat this exercise up to 10 times.

Upright Rows

Your middle and upper back, as well as your shoulders, will thank you for performing this exercise regularly.

Step 1: Holding a pair of weights in each hand (or books if you don’t have weights), stand with your feet shoulder-width apart.

Step 2: Turn your palms to face your body and, still holding the weights, pull your elbows up to and above your shoulders.

Step 3: Relax your arms and lower the weights back toward the floor.

You can repeat upright rows as many as 10 to 15 times.

Shoulder Raises

Use a comfortable pair of weights for this exercise, which works the upper back and shoulders.

Step 1: With a pair of dumbbells in each hand, stand shoulder-width apart and bend your knees slightly, arching your back slightly.

Step 2: Lift your arms out to the sides like a hawk extending its wings, tightening your arm and shoulder muscles as you do so.

Step 3: Lower your arms back down and relax.

Repeat this 10 to 15 times.

Safety Considerations

A little goes a long way. These exercises should all be done slowly and deliberately, keeping an eye on the amount of weight that you can use. Don’t overload yourself, and avoid pushing yourself too hard.

It’s normal to feel some soreness a day or two after a workout, especially if you’re out of practice. However, if you feel any sharp pains during the exercises themselves, you should stop the exercise immediately. Talk to a doctor if the pain persists for more than two to three days.

SOURCES:

Archives of Internal Medicine: “The Rising Prevalence of Chronic Low Back Pain.”

Cleveland Clinic: “Back Strains and Sprains.”

Cleveland Clinic: “Why a Strong Core Can Help Reduce Low Back Pain.”

Doctorlib: “ACSM’s Complete Guide to Fitness & Health-2nd Ed. Chapter 6.”

Harvard Health Publishing Medical School: “The rise of push-ups: A classic exercise that can help you get stronger.”

Mayo Clinic: “Video: Reverse fly with dumbbell.”

Sports Medicine: “Delayed onset muscle soreness: Treatment strategies and performance factors.”

StatPearls: “Anatomy, Back, Muscles.”

Women’s Health: “How To Do A Bent Over Row Correctly, According To A Personal Trainer.”

Women’s Health: “How To Do The Superman Exercise The Right Way, According To A Trainer.”

Back Pain Myths

 

The Truth About Back Pain

It might be a sharp stab. It might be a dull ache. Sooner or later, 8 out of 10 of us will have back pain. And back pain myths are almost as common. Let's set the record straight about what you may have heard.

Myth: Always Sit Up Straight

Slouching is bad. But sitting up too straight and still for long periods can also be a strain on your back. Take breaks a few times a day: Lean back in your chair with your feet on the floor and let your back curve slightly. Even better: Try standing for part of the day, perhaps while you're on the phone or reading.

Myth: Don't Lift Heavy Things

It's not necessarily how much you lift, it's how you do it. Get directly in front of the object. Squat close to it, with your back straight and head up. Stand, using your legs to push up the load and your arms to hold it close to your middle. Don't twist or bend your body, or you may hurt your back. (Of course you shouldn't pick up anything that might be too heavy for you.)

Myth: Bed Rest Is the Best Cure

Yes, resting can help a recent injury or strain that causes back pain. But a day or two in bed can actually make it worse.

Myth: Pain Is Caused by Injury

Disc degeneration, diseases, infections, and even inherited conditions can make your back hurt, too.

Fact: More Pounds, More Pain

Staying fit helps prevent back pain. As you might guess, extra pounds will put stress on your back. Back pain is most common among people who are out of shape, especially weekend warriors who push themselves hard after sitting around all week.

Myth: Skinny Means Pain-Free

Anyone can get back pain. People who are too thin, such as those with an eating disorder like anorexia, may have bone loss. They're more likely to get broken bones and crushed vertebrae.

Myth: Exercise Is Bad for Back Pain

This is a big one. Regular exerciseprevents back pain. And doctors may recommend exercise for people who have recently hurt their lower back. They'll usually start with gentle movements and gradually build up the intensity. Once the immediate pain goes away, an exercise plan can help keep it from coming back.

Fact: Chiropractic Care Can Help

Treatment guidelines from the American College of Physicians and the American Pain Society recommend that patients and doctors consider other options with proven benefits for low back pain. These include spinal manipulation and massage therapy.

Fact: Acupuncture May Ease Pain

The same organizations say acupuncture, yoga, progressive relaxation, and cognitive-behavioral therapy may help when you don't get relief from standard self-care.

Myth: Firmer Mattresses Are Better

In a Spanish study, people with ongoing general back pain who slept on a medium-firm mattress hurt less and were able to move better than those who slept on a firm mattress. But one size doesn't fit all. Choose your mattress based on your sleep habits as well as the cause of your back pain.

20 Tips for Better Sleep

 

1. Power Down

The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep.

Tip: Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can't shut off.

2. Nix Naps

You’ll rest better at night. But if you have to snooze while the sun's up, keep it to 20 minutes or less. Nap in the early part of the day.

Tip: Overcome an afternoon energy slump with a short walk, a glass of ice water, or a phone call with a friend.

3. Block Your Clock

Do you glance at it several times a night? That can make your mind race with thoughts about the day to come, which can keep you awake.

Tip: Put your alarm clock in a drawer, under your bed, or turn it away from view.

4. Try a Leg Pillow for Back Pain

Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Put a pillow between your legs to align your hips better and stress your lower back less.

Tip: Do you sleep on your back? Tuck a pillow under your knees to ease pain.

5. Put Your Neck in 'Neutral'

Blame your pillow if you wake up tired with a stiff neck. It should be just the right size -- not too fat and not too flat -- to support the natural curve of your neck when you're resting on your back. Do you sleep on your side? Line your nose up with the center of your body. Don’t snooze on your stomach. It twists your neck.

Tip: Use good posture before bed, too. Don't crane your neck to watch TV.

6. Seal Your Mattress

Sneezes, sniffles, and itchiness from allergies can lead to lousy shut-eye. Your mattress may hold the cause. Over time, it can fill with mold, dust mite droppings, and other allergy triggers. Seal your mattress, box springs, and pillows to avoid them.

Tip: Air-tight, plastic, dust-proof covers work best.

7. Save Your Bed for Sleep and Sex

Your bedroom should feel relaxing. Don’t sit in bed and work, surf the Internet, or watch TV.

Tip: The best sleep temperature for most people is between 68 and 72 degrees.

8. Set Your Body Clock

Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In time, you'll be able to nod off quickly and rest soundly through the night.

Tip: Get out in bright light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to get going!

9. Look for Hidden Caffeine

Coffee in the morning is fine for most people. But as soon as the clock strikes noon, avoid caffeine in foods and drinks. Even small amounts found in chocolate can affect your ZZZs later that night.

Tip: Read labels. Some pain relievers and weight loss pills contain caffeine.

10. Work Out Wisely

Regular exercise helps you sleep better -- as long as you don’t get it in too close to bedtime. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you head to bed.

Tip: Gentle mind-body exercises, like yoga or tai chi, are great to do just before you hit the sack.

11. Eat Right at Night

Don’t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. Have a light evening snack of cereal with milk or crackers and cheese instead.

Tip: Finish eating at least an hour before bed.

12. Rethink Your Drink

Alcohol can make you sleepy at bedtime, but beware. After its initial effects wear off, it will make you wake up more often overnight.

Tip: Warm milk and chamomile tea are better choices.

13. Watch What Time You Sip

Want to lower your odds of needing nighttime trips to the bathroom? Don’t drink anything in the last 2 hours before bed. If you have to get up at night, it can be hard to get back to sleep quickly.

Tip: Keep a nightlight in the bathroom to minimize bright light.

14. Lower the Lights

Dim them around your home 2 to 3 hours before bedtime. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep.

Tip: Use a 15-watt bulb if you read in the last hour before bed.

15. Hush Noise

Faucet drips, nearby traffic, or a loud dog can chip away at your sleep. And if you're a parent, you might be all too aware of noises at night long after your children have outgrown their cribs.

Tip: Use a fan, an air conditioner, or a white noise app or machine. You can also try ear plugs.

16. Turn Down Tobacco

Nicotine is a stimulant, just like caffeine. Tobacco can keep you from falling asleep and make insomnia worse.

Tip: Many people try several times before they kick the habit. Ask your doctor for help.

17. Beds Are for People

A cat's or a dog's night moves can cut your sleep short. They can also bring allergy triggers like fleas, fur, dander, and pollen into your bed.

Tip: Ask your vet or animal trainer how you can teach your pet to snooze happily in its own bed.

18. Free Your Mind

Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the "noise" of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath.

Tip: Even 10 minutes of relaxation makes a difference.

19. Use Caution with Sleeping Pills

Some sleep medicines can become habit-forming, and they may have side effects. Ideally, pills should be a short-term solution while you make lifestyle changes for better Zzzz's. Ask your doctor what’s OK.

20. Know When to See Your Doctor

Let them know if your sleeplessness lasts for a month or more. They can check to see if a health condition -- such as acid reflux, arthritis, asthma, or depression -- or a medicine you take is part of the problem.

12 Habits of Super-Healthy People

 

Have Breakfast

It's important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn't for you, keep it light with a granola bar or a piece of fruit. Just don't skip it.

Plan Your Meals

It'll help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you're eating and when. A bonus: It'll be that much easier to skip those doughnuts in the breakroom at work.

Drink Plenty of Water

It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you aren't a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.

Take an Exercise Break

Don't just grab another cup of coffee -- get up and move. Do some deep lunges or stretches. It's great for your body and mind. Just 30 minutes of walking five times a week may help keep the blues at bay. And if you can't do those minutes all at once, short bursts help, too.

Go Offline

Checking your email and social media a lot? Sure, your friends' and family's latest updates are just a click away, but do you really need to see pictures of your cousin's latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on screen time, it frees you to do other things. Take a walk, read a book, or help your cousin chop veggies for their next great dinner.

Learn Something New

New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer's disease.

Don't Smoke

If you light up, quit. It's a big move toward better health. Your body repairs itself quickly. As soon as 20 minutes after your last cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit, today. Your doctor will be happy to help you get started.

Sleep Well

There are almost too many benefits to list. A good night's sleep keeps you in a better mood, sharpens memory and focus, and helps you learn new things. In the long term, it lowers your risk of heart disease and helps you keep trim. Aim to get 7 to 9 hours a night. For the best rest, do it on schedule -- turning in and waking up at about the same times every day.

Train Your Muscles

Strength training helps your body trade fat for muscle mass. That means you'll burn more calories even when you're being a couch potato. But these workouts can also help you slim down, strengthen your heart, and build up your bones. Do strength-training exercises -- like push-ups, lunges, and weight lifting -- at least twice a week.

Head Outdoors

A few minutes in the sunshine raises vitamin D levels, and that's good for your bones, your heart, and your mood. Plus, being outside means you're more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets, if you can. One study found that people who strolled in urban green spaces were calmer than people who walked in built-up areas.

Keep Your Balance

If you're young and active, good balance will help you avoid injuries. If you're older, it will keep you active longer and lower the chances you'll fall and break a bone. No matter your age, good balance means better muscle tone, a healthier heart, and greater confidence. Yoga and tai chi are great ways to work on it, but just about anything that keeps you moving, even walking, can help.

Be Mindful

It can mean meditating or simply stopping to smell the roses. However you do it, studies show mindfulness slashes stress, relieves pain, and improves your mood. And scientists are beginning to understand how. One study found that 8 weeks of regular meditation can change parts of your brain related to emotions, learning, and memory. Even washing dishes can be good for your brain, as long as you do it mindfully.

10 Small Habits to Help You Lose Weight

 

Start Your Day With a Glass of Water

One or two glasses of water before breakfast can set a positive tone for the rest of the day. Water is calorie-free and can help curb your appetite, potentially leading to a smaller breakfast portion. Moreover, staying hydrated boosts your metabolism, which helps your body burn calories more efficiently.

Work Out Before Breakfast

Exercising on an empty stomach can be more effective for burning fat. Engaging in moderate physical activity before breakfast helps your body utilize stored fat for energy, enhancing the overall results of your workout. This routine can be a powerful tool in your weight loss arsenal.

Eat a High-Protein Breakfast

A high-protein breakfast can make you feel fuller longer, reducing the likelihood of mid-morning snacking. Protein is more difficult for the body to store as fat and requires more energy to digest compared to carbs or fats. Consider meals like eggs with turkey sausage or a Greek yogurt smoothie with peanut butter and berries.

Plan Your Meals for the Day

Taking a few minutes each morning to plan your meals can help you make healthier food choices throughout the day. By deciding in advance what you will eat, you reduce the temptation to reach for high-calorie convenience foods. This habit ensures you stay on track with your dietary goals.

Use Measuring Cups and Spoons

Accurately measuring your food can prevent unintentional overeating. Keep measuring tools handy in your kitchen to ensure you serve appropriate portion sizes, especially for calorie-dense foods like cereal or milk. This habit can significantly reduce your daily caloric intake.

Practice Mindful Eating

When you take the time to focus on your food, appreciating its taste, texture, and aroma, you are more likely to feel satisfied with less. Avoid distractions such as TV or social media during meals. Mindful eating helps you recognize when you are full, which can prevent overeating.

Weigh Yourself Daily

Weighing yourself each morning after using the bathroom can provide a consistent and accurate measure of your progress. This daily reminder can motivate you to stick to your healthy eating plan and exercise routine. However, it's important not to become overly fixated on the scale, as weight can fluctuate due to various factors.

Get Some Sunlight

Exposure to natural sunlight in the morning has been linked to a lower body mass index (BMI). Sunlight helps regulate your circadian rhythms, which can improve your sleep patterns and overall metabolism. Aim to spend a few minutes outside each morning to soak up some beneficial rays.

Set Up Triggers for Healthy Habits

Positive triggers can remind you to stick to your new habits. For instance, set an alarm to remind you to drink water, or place a sticky note on your fridge to encourage healthy snacking. Associating your new habit with an existing routine, like drinking water after washing your hands, can make it easier to remember.

Support Your New Habits

Enlist the help of friends, family, or social media communities to support your weight loss journey. Sharing your goals and progress with others can provide motivation and accountability. Additionally, positive affirmations and self-talk can reinforce your commitment to new habits.

5 Ways to Tell Memory Lapses vs. Dementia

 

You Misplace Things Sometimes vs. Often

Memory lapses caused by stress, lack of sleep, or medication side effects can cause you to sometimes put your shoes in the wrong place or forget where you left your keys. But if losing items is a common occurrence – especially if you struggle to find them later, or suspect someone stole them – that may signal a deeper issue with your brain function.

You Can’t Recall Some Words vs. Can’t Follow Conversations

Like everyone, you may pause sometimes to search for a temporarily forgotten word. But with dementia, this happens with common words, or names and phrases you know well. You might mix up words, like using “bed” for “table.” It’s hard to have conversations when there are gaps in your word recall. This condition is aphasia. It affects the way you write, talk, and understand other speech and writing.

You Forget Odd Details vs. Can’t Complete Familiar Tasks

Maybe you forgot to take the trash out or feed the dog once or twice. That’s a memory lapse. But dementia can make it hard for you to remember daily tasks like taking your medication, tracking your money, taking showers, and brushing your teeth. These can be signs you need extra help to stay safe and healthy.

Your Direction Gets Muddled vs. You Get Lost

Getting turned around while navigating a new place is typical. Forgetting where you are when driving to your job of 30 years isn’t. It may take you a while to realize you’re lost when you have dementia. Reading maps and recognizing landmarks can be difficult, which increases your feeling of disorientation.

You Get Distracted vs. Lose Chunks of Time

You’ve likely heard others say, “I’m not even sure what day it is” when they’re overwhelmed and stressed. That’s normal. With dementia, this “lost time” is pronounced as your cerebellum is damaged. It causes dyschronometria, a condition where you can’t tell how much time is passing. You may think a family member has been missing for a long time when they’ve only run to the store for 20 minutes. This leads to distress.