Heart disease the leading threat to American women. How to identify warning signs.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
6 minutes ago
- Yahoo
Testosterone Booster for Muscle Gain: Men Opt for OTC Supplement Form Natural Testosterone Replacement Therapy (TRT) Treatment in 2025
TestoPrime New York City, NY, July 27, 2025 (GLOBE NEWSWIRE) -- A recent survey shows that TestoPrime is widely regarded by men as the and the top choice for muscle-building results in the United States. In 2025, the pursuit of muscle mass and optimal health continues to drive innovation in the supplement world. For decades, men wanting to boost muscle growth, energy, and performance have turned to testosterone replacement therapy (TRT) as a solution for declining male hormone levels. Traditionally, TRT meant doctor-prescribed injections, gels, or patches—methods that, while effective, come with drawbacks like cost, inconvenience, and potential side effects. Enter the new era: pill form testosterone booster supplements for TRT. Over-the-counter, non-prescription supplements offer safe, natural alternatives for men looking to enhance their testosterone and, with it, muscle gains, recovery, and vitality. At the forefront of this revolution is TestoPrime, a brand rapidly becoming synonymous with natural testosterone therapy and transformative article will explore the science behind testosterone and muscle mass, the shift toward oral supplements. Read why TestoPrime is emerging as the number one choice for natural TRT for men in 2025. The Role of Testosterone in Muscle Growth and Men's Health Why Testosterone Matters Testosterone is the primary male hormone, responsible not only for hormonal male health but also for a host of bodily functions vital to muscle mass, strength, mood, and energy. As men age—or due to lifestyle factors—testosterone levels can decline, leading to: Reduced muscle mass and strength Increased body fat Lower energy and motivation Decreased libido and performance Mood changes such as irritability or depression Slower recovery from workouts Testosterone and Muscle Mass: The Science Muscle tissue is highly responsive to testosterone. The hormone's anabolic effects promote: Protein synthesis: Boosting the rate at which muscle fibers repair and grow after exercise. Nitrogen retention: A key factor in muscle recovery and growth. Red blood cell production: Enhancing oxygen delivery to muscles during training. Fat distribution: Helping to maintain a leaner physique. Low testosterone levels make it harder to gain or even maintain muscle, no matter how hard you train. Introducing TestoPrime: The Leader in Pill Form TRT Testosterone treatmentRead why doctors and clinicians recommend TestoPrime for low testosterone levels About TestoPrime Testosterone Supplements TestoPrime is a breakthrough supplement specifically formulated to naturally elevate and optimize testosterone levels in men. Backed by clinical research, TestoPrime is designed for: Men experiencing age-related testosterone decline Athletes and bodybuilders wanting to build lean muscle mass and recovery Anyone looking to reclaim energy, focus, and vitality Since its launch, TestoPrime has garnered a loyal following and impressive results - making it the go-to testosterone supplement in 2025. TestoPrime's Formula: What's Inside and How It Works Powerful, Natural Ingredients TestoPrime's formula is built on 12 evidence-based ingredients, all chosen for their synergistic effects: D-Aspartic Acid (DAA) A natural amino acid that stimulates LH production, signaling the body to boost testosterone levels. Panax Ginseng A legendary adaptogen, ginseng helps combat stress and supports libido, stamina, and energy. Ashwagandha Extract Reduces cortisol, the stress hormone that can suppress testosterone; also supports muscle growth and fat loss. Fenugreek extract Shown in studies to naturally increase testosterone and support strength and libido. Green Tea Extract (with EGCG) Antioxidant-rich, it supports fat burning and overall health. Pomegranate Extract Boosts blood flow and supports cardiovascular health, benefiting workout performance. Vitamin D Essential for testosterone production; most men are deficient. Zinc A mineral crucial for hormone health and immune function. Vitamin B6, B5, Garlic Extract, Black Pepper Extract Support energy metabolism, absorption, and overall hormonal balance. How TestoPrime Works Stimulates natural testosterone production DAA and fenugreek help the body make more of its own testosterone. Reduces stress and cortisol Ashwagandha keeps stress in check, protecting testosterone levels. Enhances energy, focus, and stamina Ginseng, green tea, and B vitamins keep you sharp and motivated. Improves muscle recovery and fat loss By supporting hormonal balance, TestoPrime optimizes your body's ability to build muscle and burn fat. TestoPrime vs. Prescription TRT: A Side-by-Side Comparison Feature TestoPrime (Pill) Prescription TRT (Injections/Gels) Prescription required No Yes Accessibility Worldwide, online Limited to clinics, prescription only Method Daily oral supplement Injections, gels, patches Ingredients Natural plant extracts, vitamins, minerals Synthetic testosterone Risk of side effects Low Moderate to high Hormonal shutdown No Yes (suppresses natural production) Muscle gain/fat loss support Yes Yes Libido & mood Yes Yes Cost Affordable, no doctor fees High, recurring medical costs Suitable for all men Yes (adults, not for those with medical conditions) Only for those diagnosed with low T The Muscle-Building Benefits of TestoPrime 1. Accelerated Muscle Growth By naturally increasing testosterone, TestoPrime amplifies protein synthesis and nitrogen retention—critical processes for building and repairing muscle fibers after intense workouts. Users report faster gains in size and strength, especially when combined with resistance training. 2. Improved Strength and Performance Higher testosterone enhances red blood cell production, resulting in better oxygen delivery and endurance. TestoPrime users often notice more power and stamina in the gym, enabling progressive overload and continual improvement. 3. Faster Recovery TestoPrime's anti-inflammatory and adaptogenic ingredients (like ashwagandha and ginseng) help the body recover from strenuous exercise, reducing muscle soreness and downtime. 4. Fat Loss and Leaner Physique Increased testosterone shifts the body's metabolism toward burning fat for fuel, particularly visceral (belly) fat. Combined with the thermogenic properties of green tea and pomegranate, TestoPrime helps users shed unwanted fat while preserving hard-earned muscle. 5. Enhanced Motivation and Mental Clarity Many men experience 'brain fog' or lack of motivation when testosterone is low. TestoPrime's blend of vitamins, adaptogens, and antioxidants supports mental focus, drive, and mood. Real User Results: Transformations with TestoPrime Case Study 1: Mark, 37 – From Plateau to Progress 'After turning 35, I noticed my workouts weren't getting the same results. I felt sluggish and wasn't adding muscle like before. After 8 weeks on TestoPrime, my energy shot up, my bench press increased by 30 lbs, and I lost 10 pounds of fat. This is the boost I needed!' Case Study 2: David, 42 – Reclaiming Youthful Vitality 'I'd been on prescription TRT for a year but hated the injections and side effects. Switching to TestoPrime was a game changer. I sleep better, have more energy, and my wife noticed the difference too.' Case Study 3: Mike, 29 – Natural Gains for Bodybuilding 'I wanted to stay natural but maximize my muscle growth. TestoPrime fits perfectly with my training. More strength, better recovery, and I feel unstoppable in the gym.' The Science Behind TestoPrime: Evidence for Each Ingredient D-Aspartic Acid (DAA) Clinical studies have shown that DAA can increase luteinizing hormone (LH) and, consequently, testosterone production in healthy men. One notable study found a 42% increase in testosterone after just 12 days of supplementation. Ashwagandha Research demonstrates that ashwagandha supplementation can significantly reduce cortisol levels and boost testosterone, especially in stressed or active men. In one trial, men taking ashwagandha experienced greater muscle gains and fat loss compared to placebo. Fenugreek Fenugreek has been shown to improve both total and free testosterone levels while supporting strength and body composition in resistance-trained men. Panax Ginseng Ginseng is an adaptogen that not only combats stress but also supports libido, energy, and overall hormonal balance. Zinc and Vitamin D Both are essential nutrients for healthy testosterone production. Studies repeatedly show that deficiency in either leads to reduced hormone levels and impaired muscle growth. KW;, Om AS;Chung. 'Dietary Zinc Deficiency Alters 5 Alpha-Reduction and Aromatization of Testosterone and Androgen and Estrogen Receptors in Rat Liver.' The Journal of Nutrition, U.S. National Library of Medicine, TestoPrime in Muscle Building and Cutting Cycles Bulking: Building Mass with Elevated Testosterone During a bulking phase, the goal is to maximize muscle growth with a caloric surplus and heavy resistance training. Higher testosterone levels facilitate: Greater muscle protein synthesis Faster recovery between sessions Increased strength and power output Less fat gain relative to muscle mass TestoPrime's formula supports all these processes, making it ideal for natural bodybuilders and athletes seeking maximum gains without synthetic hormones. Cutting: Preserving Muscle While Burning Fat Cutting cycles focus on shedding fat while maintaining muscle. Testosterone is key here, as low levels can lead to muscle loss during calorie restriction. TestoPrime: Preserves lean mass by supporting testosterone and reducing cortisol Accelerates fat loss via metabolic and thermogenic ingredients Maintains energy and motivation during tough dieting phases How to Use TestoPrime for TRT Maximum Results Dosage and Timing Recommended dose: 4 capsules once daily, ideally in the morning before breakfast. Consistency: Take TestoPrime every day, even on rest days, for best results. Cycle length: TestoPrime can be used continuously, but many users follow cycles of 8–12 weeks on, followed by a short break. Stacking with Other Supplements TestoPrime pairs well with: Protein powders (for muscle repair) Creatine (for strength and power) BCAAs/EAA supplements (for recovery) Fat burners (during cutting, if needed) Diet and Training Bulking: Combine TestoPrime with a calorie surplus and heavy, compound lifts. Cutting: Use alongside a slight calorie deficit, with an emphasis on protein and resistance training to spare muscle. Is TestoPrime Safe? Side Effects and Precautions Safety Profile TestoPrime is formulated with natural, clinically tested ingredients and is generally very well tolerated. Most users report no side effects. Who Should Avoid TestoPrime? Women and minors: Not recommended. Men with medical conditions: Consult a doctor before use, especially those with hormone-sensitive conditions or on medication. Allergies: Check the ingredient list for potential allergens. No Hormonal Suppression Unlike prescription TRT, TestoPrime does not shut down your body's own testosterone production. In fact, it works by supporting your natural hormonal pathways. Frequently Asked Questions 1. Is TestoPrime a steroid? No. TestoPrime is a natural supplement, not a steroid or synthetic hormone. It works by supporting your body's own testosterone production. 2. How quickly will I see results? Most users begin to notice increased energy and motivation within 2–3 weeks. Muscle and strength gains typically become noticeable after 4–6 weeks. 3. Can TestoPrime replace prescription TRT? For men with clinical testosterone deficiency, medical TRT may still be necessary. However, for most men seeking to optimize natural levels, TestoPrime offers a safe, effective alternative. 4. Is it legal and safe for sports? Yes, TestoPrime contains no banned substances and is safe for competitive athletes. 5. Do I need to cycle TestoPrime? While it can be taken continuously, many users prefer to follow 8–12 week cycles with breaks. 6. Can older men use TestoPrime? Absolutely. In fact, older men with age-related testosterone decline stand to benefit the most. TestoPrime Reviews and Community Buzz: Why TestoPrime is #1 in 2025Growing Popularity With thousands of positive reviews worldwide, TestoPrime has become a staple testosterone supplement for men looking to reclaim their strength, energy, and physique. Social Proof Fitness forums: Users report dramatic improvements in muscle mass, recovery, and motivation. YouTube/Instagram: Influencers and trainers increasingly recommend TestoPrime for natural muscle building. Wellness blogs: Health experts highlight its science-backed formula and transparent labeling. Satisfaction Guarantee TestoPrime offers a lifetime money-back guarantee—a testament to its effectiveness and customer trust. Where to Buy TestoPrime: Ensuring Authenticity and Results To guarantee you're getting the genuine product, always buy directly from the official TestoPrime website. Benefits include: Fresh, authentic product direct from the manufacturer Bulk order discounts and free shipping Lifetime money-back guarantee 24/7 customer support and guidance Avoid third-party resellers to steer clear of counterfeits and ensure eligibility for the guarantee. Traditional TRT: The Challenges of Injections and Gels Prescription TRT: The Standard Approach For years, men diagnosed with low testosterone have relied on medical testosterone replacement therapy (TRT). This typically involves: Injections: The most common method, often administered weekly or bi-weekly. Topical gels or patches: Applied to the skin daily. Implants or pellets: Inserted under the skin for slow hormone release. Limitations and Drawbacks While prescription TRT can be life-changing for men with clinical deficiency, it's not without downsides: Invasive and inconvenient: Injections require regular doctor visits; gels and patches can be messy or cause skin irritation. Side effects: Risk of acne, hair loss, sleep apnea, increased red blood cell count, high blood pressure and testicular shrinkage. Cost: Ongoing medical appointments and prescription fees add up. Not accessible to all: Only available with a clinical diagnosis and prescription. The Shift in 2025: Why Men Are Turning to Pill Form Testosterone Replacement Therapy The Demand for Natural TRT Treatments In 2025, more men are looking for ways to safely and effectively boost testosterone without needles, doctors, or prescriptions. The new generation of pill form testosterone boosting supplements answers this demand, offering: Convenience: Easy, daily oral dosing. Natural ingredients: Plant extracts, vitamins, and minerals shown to support healthy testosterone levels naturally. No prescription required: Accessible to all adult men, worldwide. Safer profile: Lower risk of side effects compared to synthetic hormone replacement. Comprehensive benefits: Improved muscle mass, energy, mood, and overall wellness. The Science Behind Natural Testosterone Boosters Pill-based supplements work by supporting the body's own testosterone production, rather than replacing it with synthetic hormones. Ingredients are chosen for their ability to: Stimulate luteinizing hormone (LH), signaling the testes to produce more testosterone Reduce stress hormones like cortisol, which can suppress testosterone Improve blood flow and nutrient delivery to muscles Support overall hormonal balance Treat erectile dysfunction Natural testosterone boosters also play a crucial role in regulating weight gain and supporting the production of steroid hormones, which are essential for muscle growth, energy, and sexual function. Many of these ingredients help modulate the activity of the adrenal glands—important organs that influence both cortisol and testosterone levels. In addition, a healthy intake of dietary fat is vital for optimal hormone synthesis, as extremely low fat diets can negatively impact testosterone and other steroid hormones. By promoting the body's natural ability to maintain healthy fat levels and supporting key processes related to sexual function, muscle repair, and hormonal balance, these supplements offer a comprehensive approach to men's health and performance. Final Thoughts: The Future of Natural Testosterone Therapy The landscape of men's health and muscle building is changing rapidly. In 2025, more men than ever are seeking safe, effective, and convenient testosterone therapy—without the needles, risks, or doctor's visits of traditional TRT. TestoPrime stands at the forefront of this movement, offering a powerful, natural testosterone treatment for men who want to maximize muscle mass, performance, and vitality. Its evidence-based formula, stellar safety profile, and growing community of success stories make it the leading choice for anyone ready to take their training and life to the next level. Ready to experience the benefits of natural testosterone boosters? Discover TestoPrime and join the new era of muscle building and men's health today. Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before starting any supplement. Individual results may vary. Media Contact:Steve Niddich, Head of Product InnovationWolfson Brands UK12 Payne Street, Glasgow, G4 0LF, United Kingdomsupport@ TestoPrime CONTACT: Media Contact: Steve Niddich, Head of Product Innovation Wolfson Brands UK 12 Payne Street, Glasgow, G4 0LF, United Kingdom support@
%3Amax_bytes(150000)%3Astrip_icc()%2FTAL-header-volcan-acatenango-guatemala-HIKEDVOLCANO0725-0e1578c9de574c85807380e89bbccd6d.jpg&w=3840&q=100)
Travel + Leisure
8 minutes ago
- Travel + Leisure
I Was Told I Might Never Walk Again—so I Hiked a Volcano in Guatemala
It was Christmas morning when I blinked awake to the mechanical beeping of a heart monitor. At first, I thought I was dreaming. My heart thumped loudly in my chest. I tried to roll over and orient myself, but my limbs were numb, and everything around me was a blur of pale light and quiet panic. The voices outside my hospital room faded in and out until one finally broke through the fog. A man rushed in—the one who changed everything. His face said it before his words did. 'It's lupus,' he said. I didn't know what that meant. I only knew it wasn't good. I was 22 and had just been accepted to William & Mary, a top public university in the U.S. I had been the picture of health. A hiker. A wild-hearted, barefoot-loving soul who spent her weekends chasing sunrises and meaningful conversations. I had always been a thinker—someone who mapped out dreams and imagined every possible 'what if' scenario life could throw at me. But even with all that imagination, nothing prepared me for the moment I stepped out of bed one morning and collapsed into my new reality. Tess while dealing with her diagnoses. Tess Moormans/Life Through A Lense Lupus is a chronic autoimmune disease. A body turned against itself. In a cruel twist of irony, after years of mentally picking myself apart, now my immune system was doing it for me—attacking perfectly healthy organs like they were intruders. It was a full-on war and I was losing. I was diagnosed with the worst class of it and told multiple times I might die. I almost did. The fatigue was relentless. The joint pain, unbearable. I received over nine blood transfusions just to keep me alive. The list of symptoms and restrictions, well, they were longer than my age. Tied with IVs to the hospital bed for more than a month, I remember the doctor rattling off day in and day out what I could no longer do: no more sun exposure, swimming, hugging friends, eating at restaurants, playing with animals, gardening, and walking in dirt. Even walking unassisted, they warned, might not be in the cards. I had a compromised immune system and was supposed to live in a sanitary bubble if I was to live at all. It was like someone had compiled a list of everything that made me me , then crossed it all out. I was a girl who ran and danced toward her dreams, tripping sometimes, but never stopping. Now, I was being told to sit still. But I've never been very good at doing what I'm told. And that's how I ended up 13,000 feet in the air, climbing Volcán Acatenango, one of Central America's highest peaks. The decision made no rational sense. Just months after being told I might never walk unassisted again, I was hiking into the sky on a path of volcanic ash and cloud-thin air. At the same time, it was one of the most logical decisions I ever made. Travel is so much more than movement and cool pictures in new places. It's how we reclaim pieces of ourselves. It's how we stretch beyond discomfort and fears and find out who other people are beyond our presumptions and who we are when no one else is around to define us. View of Volcán Acatenango seen through the clouds. Tess Moormans/Life Through A Lense I started the hike alongside a group of strangers—fellow adventurers whose names and stories I didn't know, but whose silent grit matched mine. There was something exhilarating about trekking next to people who knew nothing of my diagnosis, only my determination. After our bus dropped us off at the beginning of the trail, my heart sank. From the start, it was a slow, burning, upward climb. I am so glad I had no idea what lay ahead because I might have turned around right then and there. We passed through five microclimates in a day—humid jungle, alpine forest, wind-swept ridges, dry volcanic fields, and a cloud-pierced summit. Each shift was like stepping into another world entirely. As we climbed, Acatenango's landscape shifted beneath our feet. The farmlands gave way to dense forests. The air thinned. My legs burned. My lungs ached. I slowed. And slowed again. I was often last in line, stopping frequently to rest, my legs almost crumbling under me. And yet, I was still moving. Stray dogs are abundant in the farmland, and a beautiful chocolate shepherd shared the journey with us. I soon realized what I hadn't shared with anyone, he probably knew. Out of the 20 of us, he stuck by my side, stopping when I paused and walking together with me when I began again. The friendly stray dog who stuck by Tess's side; Hiking up Volcán Acatenango. Tess Moormans/Life Through A Lense When we reached base camp at 12,000 feet, I was shaking. My body throbbed. The trail narrowed and a dark windy fog quickly set in. I was surprised when our guide said our camp was just ahead because I could see nothing, not even a glowing light. It was icy cold. Where was Fuego, the elusive pillar of angry fire? We had been told there would be accommodations at the top. I didn't know whether to laugh or cry when I saw a stack of used mattresses, box springs, and shared sleeping bags. There was nothing sanitary about it, but it felt more healing than the hospital bed. We sipped hot chocolate around a flicker of a flame. I had come to see lava and was shivering around fading coals. But our guide was confident and told us we should wake up at 4 a.m. if we wanted to hike the remainder of the way to see Fuego up close and active. I had plenty of experience staying awake through the night from my weeks in the hospital. I had no idea how I would pull myself out of bed this time. Luckily, I didn't even have to set an alarm. At 2 a.m, I awoke to cold, wet slobber. The puppy that walked with me had curled up on my pillow. Having shared the trek, he wanted to share the warmth, too. I was more than a little annoyed and sat straight up, trying to drag him off my corner of the mattress. I kicked open the wooden door of our makeshift hut to shove him out and came face-to-face with Fuego. In the deep mist of the night, I had no idea our camp was clinging to a slab of cliff right in front of the summit. The earth growled and Acatenango's fiery twin erupted in the distance. It was bright and brilliant and alive and somehow almost outdone by the thousands of shimmering stars framing it. The deep fog that had suffocated everything was peeled back like a curtain and I realized all the beauty that had been hiding underneath. We rose for the summit. The final push. The hardest part. What seemed so close was a full three hours away still. A pillar of lava burst into the sky, glowing against the dusk. Around me, others gasped. Many reached for their phones and cameras. I stood in stunned silence. I wanted this image and memory etched in my mind before I tainted it with a camera lens. The eruption lit up the sky again and again throughout the night and early morning. I had barely slept. It was pitch black, and we were pushing through heavy sand and ash now. Two steps forward, a half step back. Mounds of crumbling dirt rose on either side, forming a slithering trail as we dipped down into the ravine and steadily rose up the other side. There was a moment, somewhere above the clouds, when I paused and turned around. The mountain where we camped, Acatenango, towered behind me, massive and ancient. Beneath its surface were deep, dark scars—grooves cut through the rock by old lava flows, now overgrown with stubborn green. I stood there, breathless from exertion and awe, already dripping sweat. I realized something that made me pause: The looming walls of dirt both engulfing me and forming my own path were the same. From the fog of sickness and the sting of IV needles, I was now coursing through the hazy vein of the mountain. The same burning force that had once destroyed this path had also shaped it—created it, even. And now, I traced it. My own body, too, bore scars—seen and unseen. Pain had carved through me, but it had also made this journey possible. I wasn't walking despite my pain. I was walking with it and becoming something through it. I was, by every definition, weak. But I was so strong. I was breathing hard—nearly wheezing—as the icy wind whipped against my face. My legs were leaden. My fingers were stiff and swollen. I stopped more than I moved. But I wasn't alone. Step by step, I made it to the top. There—at 13,045 feet—the sun rose above the world in every color imaginable—and some not even the most creative mind could fathom. Aerial view of Antigua, Guatemala. Tess Moormans/Life Through A Lense We stood in silence as clouds drifted below us and light spilled across the neighboring volcanic ridges—Agua Volcano to the left, Pacaya to the right. I was standing on Fuego in the shadow of Acatenango. Ironically, the name means 'Walled Place,' and here, I felt the walls placed around me come crumbling down. All I kept thinking was how everyone told me I couldn't—and how they weren't here to see this view. I reached my grimy, dirt-covered hand down to pet the dog in blatant defiance of my instructions not to be around or touch animals. I didn't ever want to descend. The way down was almost harder than the trail up. I was slipping, sliding, and tumbling, joy erupting inside me. Whether or not we realize it, we each travel every day—through grief, joy, and fire. We each have our own personal Fuegos and Acatenangos to face. Mine just happened to be a real one. When I returned from Guatemala, my lupus didn't vanish. But I proved that 'can't' is just a word. Acatenango didn't cure me, but it reminded me my journey didn't end in a hospital bed. It started there. It was Christmas morning when I blinked awake to the beeping of a heart monitor, my body a battlefield and my future a blur. But it was through the mist of the mountain where I really opened my eyes. They told me I'd never hike again. That I might never walk unassisted. That I would have to live a smaller life, if I lived at all. But they weren't there when the sky split open and fire danced across it. They didn't see me rise through ash and altitude, gasping and shaking, clinging to a mountain that had known its own share of eruptions. They didn't see the girl with IV scars, windburned cheeks, and dirt under her fingernails reach the summit with a dog by her side and a defiant heart in her chest. I didn't conquer the mountain—I bled into it. Walking on the wounds it once carried, I learned how to live with mine. And when Fuego erupted, lighting the sky like a pulse, I knew I would never be the same. Not because I reached the summit, but because I learned I could keep rising—even while breaking.
CNN
9 minutes ago
- CNN
I'm a wellness writer, and I get overwhelmed by health advice, too. Here is how I prioritize
After a long day of work, I climb onto the couch to make plans for the rest of the week, and my mind buzzes with everything I could put on my priority list. I should spend less time on social media, but it is also good to stay connected to long-distance friends. I need to drink water regularly, but does my tap water have endocrine-disrupting chemicals? Eating leftovers rather than restaurant meals is healthier, but I shouldn't store food in plastic because I need to reduce my exposure to microplastics. I hate running, but I should give it a try. Will that one carrot salad that influencers like really make a big difference in my nutrition? What is a wellness writer to do? If I am overwhelmed by all the ways to improve wellness — and it's my job — I am sure you could be, too. Here is what I have learned about finding the balance. One of the most valuable pieces of advice I have received when it comes to wellness is 'first things first.' It is tempting to look for ways to cut sugar and salt out of my diet when I read a study on their health impacts or to spend the whole day researching the chemicals used in my homewares to see whether I should replace them. But then I am reminded to focus on the most immediate things. Am I eating enough? Am I sleeping well? Did I get some good movement in my day? Have I seen my friends and family? If the answer to any of those things is no, or even a not really, then nothing else is important to me. It is better that I make sure I am eating a meal that nourishes me than that I nitpick the calories or contents. It is better to sleep soundly and peacefully than to stress all night about microplastics. It is better to spend time laughing with people I care about than to sit in a room filled with red light panels. These aren't just my personal priorities. Regular exercise, good sleep and a balanced, plant-based diet have consistently shown to be key in a healthy, long life. And more evidence is pointing to the quality of social connections being an important aspect of longevity as well. (My colleagues wrote those stories.) Once those foundational bases are covered, then you and I can move on to fine-tuning the nutrition, exercise, products and wellness practices that make up our lives. Let's say you have those essential aspects of your life mostly managed, and you are ready to get more detailed in your wellness. Making changes often takes time, effort and money. There is a lot of research that many of the products commonly found in homes contain potentially dangerous chemicals such as PFAS or endocrine-disrupting chemicals. The class of chemicals known as PFAS, or perfluoroalkyl and polyfluoroalkyl substances, are sometimes called 'forever chemicals' because they don't fully break down in the environment and are commonly found in household products. They are endocrine-disrupting chemicals, according to the Endocrine Society. Chemicals in PFAS categories have been linked with cancers, endocrine-related conditions and developmental delays in children. It may not be realistic to get rid of everything in your home and start from scratch. Instead, find ways to make a reasonable change that can have a big impact. For example, finding a good water filter is one step that can address endocrine-disrupting chemicals, PFAS and other potential contaminants. The Environmental Working Group also has a tap water database so that people can search their drinking-water quality by ZIP code and use a water filtration guide to pick a system that is right for them. NSF, formerly the National Sanitation Foundation, also has a list of recommended filters. If you are hoping to change some personal care or other home products, start with the things to which you aren't particularly attached, said Dr. Alexa Friedman, a senior scientist on the healthy living team at the Environmental Working Group, in an earlier article. Friedman has curly hair, so she prefers a certain shampoo and conditioner, but she said there are other personal care products in which she might not notice as much of a loss if she were to switch to those with lower levels of endocrine-disrupting chemicals. Plenty of reputable online databases are available to the public to search for safer personal care products, such as developed by allergists and dermatologists with the Mayo Clinic, and Skin Deep from the Environmental Working Group, said Dr. Michael Bloom, a professor of global and community health at George Mason University's College of Public Health in Fairfax, Virginia. Nutrition and exercise are other wellness categories in which an abundance of good guidance also creates plenty of ways to make you feel overwhelmed. How you eat. The Mediterranean diet, which focuses on plants, healthy fat sources, whole grains and lean proteins such as fish, nuts and legumes, has consistently ranked as one of the healthiest dietary patterns and has been linked to many health benefits. Studies have also shown the importance of reducing sodium and sugar for longer lives with less risk of chronic disease. How you move. Likewise, exercise has been linked to better mental health, lower risk of cognitive decline and reduction in chronic diseases. Adults should get at least 150 minutes of moderate physical activity and two days of strength training a week, according to the US Centers for Disease Control and Prevention. But if all you can do now is get a couple of thousand more steps in your day, 10 minutes of exercise or more beans in your diet, those are good places to start, experts say. How to create a habit. The most sustainable way to alter diet and exercise habits is to do so in slow, manageable steps, according to a 2017 study. Adding something into your day — exercise, nutrients or even more sleep — takes willpower, which you can wrestle into place in the short term but isn't a good strategy for long-term change, said Katy Milkman, the James G. Dinan Professor at the Wharton School of the University of Pennsylvania. But good habits and a well-established routine can help you make the choices you are trying to stick to, Milkman pointed out earlier. Try making small additions of health-promoting behaviors — even just one change a week to make it stick — to what you are already doing rather than scrapping all your habits and starting from scratch. As for me, I am going to keep adding to my small exercise routine next week. And I promise to come back and keep sharing the little changes that can make a big difference so you can try next. Get inspired by a weekly roundup on living well, made simple. Sign up for CNN's Life, But Better newsletter for information and tools designed to improve your well-being.
