Exercising in a City: Should You Worry About Air Pollution?

There are plenty of advantages to living in a big city, from convenience to culture and opportunity. But because cities contain more people (and more cars and buses), they generally also share one not-so-amazing benefit: air pollution.

Air pollution poses a serious risk to the environment. But what about on a personal level? Are those pollutants in the air putting your health at risk—particularly if you’re a person that enjoys working out outside?

Does air pollution pose a risk for people exercising outside?

There’s no way around it: air pollution can have a negative impact on your health. But how negative an impact depends on a variety of factors. 

“The risk and/or the severity of the risk depend on pollutant levels, pollutant type, and existing conditions that make breathing more taxing, such as asthma,” says Carissa Smock, PhD, MPH, Associate Professor of Health Services at Northcentral University and Chair of the American Public Health Association’s Physical Activity Section.

So, if you’re a person with breathing issues living in a heavily polluted area, you’re at a higher risk of experiencing pollutant-related complications as a result of your outdoor workouts than a person with a healthy respiratory system living in a city with cleaner air.

Exercising outdoors (and all the heavy breathing that goes along with a good workout!) can also increase risk. “This is because more air is inhaled more deeply into the lungs—and often through the mouth rather than the nose, which filters pollutants—during exercise,” says Smock. 

If your city has high air pollution, what are the effects of exercising outside?

So, exercising outdoors in a polluted area carries risk. But what, exactly, are those risks? Studies show that potential side effects of exercising outdoors in areas with high air pollution “range from headaches and eyes, nose, and throat irritation to increased risk of asthma development—and even increased risk of death from cardiovascular disease and lung cancer,” says Smock.

The side effects (if any) of exercising outdoors in a polluted area will vary from person to person. But generally, in the short-term, side effects may include more acute, temporary issues (like eye, throat, and nose irritation)—while consistently working out in an environment with high air pollution may lead to more serious long-term effects (like chronic cardiovascular or respiratory issues).

Should air pollution stop you from exercising outdoors?

You live in a city with high air pollution. There are potential risks for inhaling polluted air during exercise. So, the question is—should those risks stop you from lacing up your shoes and heading outside for a workout?

And the answer is, probably not. “Studies have found that exercise benefits outweigh the risks of air pollution,” says Smock—like this 2016 study, which found that the benefits of outdoor physical activity, like walking or cycling, “outweighed the harm caused by air pollution in all but the most extreme air pollution concentrations.”

There are, however, exceptions. People who may have a higher risk of pollution-related complications (for example, people with preexisting respiratory conditions) should consult with a physician before deciding whether exercising outdoors in an area with high air pollution is the right move.

How to keep air pollution risks low when exercising outside

Even though, for most people, the benefits of exercise outweigh the risks of air pollution, that doesn’t mean you have to ignore the risks completely. There are definitely steps you can take to mitigate the risks associated with air pollution while enjoying a run, bike ride, or other outdoor workout, including:

Monitor air quality. “Air pollution is measured with the Air Quality Index (AQI), [which assigns an air pollution rank] from 1 to 500,” says Smock. Before heading outside for a workout, check the AQI in your area (you can use an app to monitor real-time AQI data, like the Environmental Protection Agency’s AirNow app) and make sure it’s at a safe level. “Unhealthy air quality is considered at 151 or higher,” says Smock. If you have issues that put you at higher risk, you’ll need to aim for an even lower AQI. “101 is considered unhealthy for sensitive groups,” says Smock. 

Time your workouts. AQI levels are typically higher at certain times of the day. “Timing workouts based on usual AQI levels, such as avoiding rush hours and warmer times of the day,” can be a great way to minimize risk, says Smock.

Wear a mask. Research has found that masks can offer protection from particle pollution—or, in other words, can block you from inhaling pollutants in the air. While some masks are more effective than others (for example, an N95 mask that fits tightly against your face will offer more protection than a loose-fitting cloth or surgical mask), even less effective masks are better than no masks—so if you’re concerned about air pollution when you’re exercising outdoors, err on the side of caution and mask up.

The post Exercising in a City: Should You Worry About Air Pollution? appeared first on Fitbit Blog.

source https://blog.fitbit.com/exercise-city-air-pollution/

The Missing Key to More Effective Workouts

“Engage your core” is a common cue during tons of exercises and workouts. Doing so improves stabilization and balance, helping you move more efficiently and reduce the risk of injury. 

But engaging your core isn’t about sucking your belly button to your spine. It’s also not only about your six-pack. Your core is your diaphragm, pelvic floor, transverse abdominis, and multifidus (which go along the spine) muscles, says Joanie Johnson, an NCCPT personal trainer and founder and CEO of the Strong Mom Society. So when you train your core, you want to train all these parts. 

The issue is, many people overlook the diaphragm, which can result in a weak or dysfunctional core. Keep your entire midsection strong by learning why the diaphragm matters and how to properly engage it.

What is the diaphragm? 

This dome-shaped muscle at the base of our lungs is “arguably the most important muscle in our body because it’s our main breathing muscle,” Johnson says. When we inhale, the diaphragm contracts, flattening as it draws air into the deepest part of our lungs. When we exhale, it relaxes, pushing air out of our lungs. 

People often overlook the diaphragm we think about the core because of a lack of education. “Most personal trainers aren’t taught the importance of the diaphragm in their courses and certifications. Therefore, the information doesn’t get passed down,” Johnson explains. 

Why should I care about my diaphragm?

However, everyone can benefit from using this muscle. For one, it may help alleviate pain. “If you aren’t using your diaphragm as your main breathing muscle, it means you are a ‘chest breather’ and your body is using a lot of inefficient patterns in order to get air into the lungs,” Johnson says. “This is often the cause of trapezius, neck, and shoulder pain and weakness in the core.”

Secondly, it may boost your workout, no matter if you do HIIT, cardio, strength training, or any other modality. “Exercise is stress, and our diaphragm activates our vagus nerve, which triggers our parasympathetic nervous system (the “rest and digest” mode). This lowers your body’s stress response,” Johnson explains. “Utilizing the diaphragm as much as possible—and especially during periods of recovery—will improve your ability to tolerate more intense workouts.” It will also increase your endurance, decrease your chance of injury, and lead to a stronger, more stable core and better posture, all of which can make your workouts more effective, she adds.

Outside of the gym, diaphragmatic breathing‘s effect on the parasympathetic nervous system lowers blood pressure and heart rate, encouraging healing and recovery. That makes it great to practice on rest days. “It also works as a massage for our internal organs, increases lymph flow, and promotes proper digestion,” Johnson says.

How do I engage my diaphragm?

To learn how to activate your diaphragm, start by lying faceup on the floor. “Our bodies naturally fall into this breath pattern when we are sleeping, so lying down is a familiar place for us to connect to it,” Johnson explains:

1. Place one hand on your chest and the other on your belly.
2. Inhale a slow, deep breath through your nose and focus on sending the air into your lower ribs and belly. As you do so, your belly should slightly rise while your chest stays fairly still, if it moves at all.
3. Exhale with a “shhh” sound and try to hug in and tighten your abdominals. You’ll feel your belly fall.

Practice this on your back, on your side, on all fours, kneeling, and then in a standing upright position, Johnson recommends. “You may find that your chest breathing tries to take over as you work your way up through these levels,” she says. “But our bodies want to breathe in the most efficient way possible. Once you master this breath, you won’t likely return to chest breathing.”

How do I do this while working out?

To be sure you’re engaging your diaphragm during exercise, Johnson recommends five minutes of diaphragmatic breathing before and after a workout. “As you become more comfortable with it, add in a few other places within the workout to focus on your breath,” she says. For example, inhale and relax the diaphragm as you lower into a squat, then engage your diaphragm as you inhale and rise to stand. Or inhale as you tip forward for a straight-leg deadlift and exhale as you return to an upright position.

Play around with inhales and exhales to see what feels best to you. “You may even find that correcting your breath will remove inefficient movement patterns and eliminate the pain during exercises that used to cause discomfort,” Johnson adds.

The post The Missing Key to More Effective Workouts appeared first on Fitbit Blog.

source https://blog.fitbit.com/missing-key-effective-workouts/

7 Ways to Banish a Bad Mood in 10 Minutes

Bad moods happen to all of us. Sometimes you wake up on the wrong side of the bed. Sometimes something happens over the course of the day that sends your mood south. And sometimes? Bad moods seem to hit for no reason at all—or at least none that you can immediately pinpoint.

Bad moods are a part of life. But the good news? Being in one, and staying in one, are two separate things. When you feel a funk coming on, there are plenty of steps you can take to kick it right to the curb—and to start feeling better in just a few minutes.

But what, exactly, are those steps? Here are seven ways to banish a bad mood in 10 minutes or less:

Get your sweat on. If you feel yourself starting to slip into a bad mood, one of the best things you can do to turn that mood around and start feeling better, fast? A quick workout. Track core stats like heart rate, distance, calories burned, and Active Zone Minutes through the Exercise app on your Fitbit device. 

Research shows that even a short burst of exercise can help to alleviate a bad mood, thanks to the release of a variety of neurotransmitters that help to improve and regulate mood—including serotonin, dopamine, norepinephrine, and endorphins.

Get out and enjoy nature. Another great way to alleviate a bad mood? Getting outside. According to research from Cornell, spending just 10 minutes in nature can help you feel happier and less stressed. So get outside and enjoy some nature, whether that’s going or a hike or having a picnic in a park.

Take a break from screens. If you’re the kind of person that spends a good portion of the day scrolling through social media or catching up on your Netflix queue, all that screen time could be playing a role in your not-so-rosy moods.

Research has linked too much screen time with higher rates of depression—and a recent study found that, during the COVID lockdowns, people experienced lower levels of happiness and well-being when they spent more time in front of screens.

You’ve heard it before, but it works: if you want to get rid of a bad mood, try a quick digital detox. Power off your phone, shut down your computer, and spend 10 minutes giving your eyes—and brain—a break from all the screens.

Snuggle your pet. If you’re a pet parent, you know that time with your four-legged friend is one of the most effective bad mood busters out there—and, as it turns out, there’s science to back that up.

A 2019 study from Washington State University found that petting a dog or cat for just 10 minutes can improve mood and lower stress. So, the next time you find yourself feeling moody, grab your animal for a nice pet session—and watch your mood improve in the process.

Call a mood-boosting friend. There are plenty of things you can do to pull yourself out of a bad mood. But you certainly don’t have to banish that bad mood alone!

Research from the University of Warwick found that moods, both good and bad, can be “picked up” from friends. So, the next time you feel a little down, try calling a friend known for being positive, happy, and upbeat. Chances are, after a few minutes, their good mood will rub off on you—and your bad mood will be nowhere to be found.

Take a mindfulness break. Meditation offers a host of benefits—and that includes helping you get rid of a bad mood, fast. A 2018 study found that people who meditated for 10 minutes showed significant improvements in mood when compares to people who hadn’t meditated. So, the next time you get hit with a not-so-stellar mood, try taking a mindfulness break. 

Find a quiet place, get in a comfortable position, close your eyes, and focus on your breathing. When you find your mind wandering (including to feeling frustrated or upset about your bad mood!), acknowledge it and then bring your attention back to your breath.

It seems simple, but that 10 minutes of meditation can completely shift your mood—and leave you feeling happier, calmer, and all-around better than before you started.

Act your way into a better mood. When you’re in a bad mood, it’s important to acknowledge how you’re feeling. But if you want to feel differently, try acting differently.

A 2014 study found that people who walked with a more depressed style (for example, with a slumped posture and minimal arm movement), experienced worse moods than people who walked with a happier, “bouncy” style. Or, in other words, the way people acted influenced how they felt; when they acted sad, they felt sad—and when they acted happy, they felt happy.

The next time you’re dealing with a bad mood, try acting as if you’re in a good mood. Smile. Walk with some bounce in your step. Be kind to people around you. You may be surprised at how quickly acting like you’re in a good mood turns into actually being in a good mood.

If you can’t shake your bad mood, consider getting help. Sometimes, bad moods are the result of a bad day—and in those situations, these seven tips can help you kick your bad mood to the curb, fast. But sometimes, a bad mood can be a sign of something more serious, like a hormonal imbalance or mental health issue, in which case, you’ll want to get to the bottom of what’s going on and get the treatment you need to start feeling better.

If you find that you can’t shake your bad mood—or your bad mood persists for an extended period of time—reach out to a doctor or mental health professional.

The post 7 Ways to Banish a Bad Mood in 10 Minutes appeared first on Fitbit Blog.

source https://blog.fitbit.com/banish-bad-mood/

Get Your Fitbit Device Pride Ready with the Pride Band and Clock Faces

Here at Fitbit, we celebrate our LGBTQ+ community not only this month but all year long, which is why we’re excited to present our Fitbit Pride accessories! Pride is a movement for inclusion, equality, and love, and we aim to deliver products that encompass exactly that and more.

Here’s how you can get your Fitbit device Pride ready:

Sense and Versa 3 woven Pride band. Celebrate Pride every day with this vibrant band made from REPREVE® recycled plastic fibers to symbolize unity, inclusivity, and perseverance towards goals.

Our Fitbit Pride band is inspired by the Pride flag, which has each color representing something different—pink for sexuality, red for life, orange for healing, yellow for the sun, green for nature, turquoise for art, blue for serenity, and purple for spirit. The flag was originally created by Gilbert Baker, who was asked by San Francisco City Supervisor, Harvey Milk, to create a symbol for the LGBTQ+ community, which would be unveiled at the city’s 1978 Gay Freedom Day celebration. 

The flag has undergone several revisions since then due to cost and unavailability of colors. The pink was dropped in 1979 due to the unavailability of the fabric and later the turquoise stripe, to keep an even amount of stripes. The result is now the most common Pride flag we see today. 

Learn more about the history of Pride, plus five tips on how you can celebrate in a meaningful way here.

Pride clock faces. Bring your screen to life with a clock face that is loud and proud! You can choose from a variety of our Pride clock face options, from large, vibrant, and easy-to-read numbers that let you see the time quickly, to our newest clock face that captures the historic pride flag and an easy-to-read time display. There’s truly a clock face for everyone.

Show your support for the LGBTQ+ community and get your Fitbit device Pride ready today.

The post Get Your Fitbit Device Pride Ready with the Pride Band and Clock Faces appeared first on Fitbit Blog.

source https://blog.fitbit.com/june-pride-2021/

How Seasonal Allergies Can Affect Your Mood and Energy Levels—and What to Do About It

Bad news for anyone with seasonal allergies: Things are getting worse. Research indicates that, thanks to climate change, allergy season lasts longer and contains 21 percent more pollen compared to levels in 1990. This may lead to more severe symptoms for extended periods of time, says allergist-immunologist Payel Gupta, MD, FACAAI, assistant clinical professor at SUNY Downstate Medical Center and Mt. Sinai Medical Center.

Read on to learn how allergies can affect your mental health and energy, plus what you can do to fight back against them.

Allergies may increase stress. Itchy eyes, sneezing, difficulty breathing, and congestion are nobody’s idea of fun. This can impact your daily functioning and how you sleep. And that spills over into your day. All of this can add up to increased stress—and chronic stress may only make allergies worse.

Allergies may sap your energy. Poor sleep naturally leads to low energy levels. Additionally, allergies themselves can cause fatigue, Ogden says. They cause your immune system to kick in, just like if you had a cold or virus. And if your body is using energy to fight anything, naturally it means you have less vigor. Plus, some allergy medications list fatigue or drowsiness as a side effect, so talk to your doctor or a pharmacist if you think your medication is to blame.

Allergies may dampen your mood. Increased stress, a lack of sleep, and dealing with the effects of allergies—such as being less productive at work or turning down social events—can definitely make you feel down. Unfortunately, this can cause you to notice your symptoms more, which may only make you feel physically worse—and, in turn, create a negative loop in your mind and body.

Fight Back Against Seasonal Allergies

Act early next year. “Be ready before allergy season in March,” Ogden recommends. “Have medications ready and take care of yourself with good sleep, diet, and hydration.” These things don’t combat allergies, but they will help your body be strong so it can better cope with allergies, she explains.

Use the AC. For help with sleep during allergy season, as nice as a breeze from outside can be, keep the windows closed and turn on your air conditioning so you don’t allow any pollen into your room. Don’t let any pets that go outside sleep in your room or bed, as they may carry pollen with them. Take a shower before bed to rinse off any collected pollen and, lastly, consider a nightly saline rinse. “It allows you to shower out your nose of all that accumulates in the mucus membranes during the day,” Ogden says.

Skip the honey. Despite what you may have heard, local honey likely doesn’t help with allergies, says Melanie Carver, AAFA’s chief mission officer. “The belief is that eating honey that may contain pollen helps your body desensitize to the pollen and improves your allergy symptoms. But bees eat nectar and gather pollen produced by brightly colored flowers. These are not the same pollens responsible for most allergies,” she explains. (Remember: Most pollen that causes seasonal allergies comes from trees, grasses, and weeds.)

Consider a (de)humidifier. A humidifier adds moisture to the air, which can help relieve dry nasal passages. However, if you’re allergic to dust mites and mold, a humidifier may make things worse, because these allergens thrive in more humid environments. In that case, you may want a dehumidifier.

Try essential oils. Eucalyptus oil appears to have anti-inflammatory properties. Some holistic doctors recommend using a diffuser to inhale eucalyptus and open up nasal passages if you have allergies, but this has not been proven in studies. Be aware that some people may have allergic reactions to eucalyptus essential oil if it gets on their skin. Also know that “the strong odors emitted by essential oils contain volatile organic compounds (VOCs). These compounds worsen indoor air quality and can trigger an inflammatory response in your airways and trigger an asthma attack,” Carver says. She recommends talking to your doctor before trying any new remedy for allergies.

Still struggling? Using the proper medication to combat symptoms can help you get back to your normal routine and schedule, Gupta says. 

If over-the-counter remedies aren’t helping, consider working with an allergist. They can perform tests to identify your specific allergies. “Then you can work on different environmental measures to help and learn about prescription medications,” Gupta says. This can mean avoiding spending too much time outdoors when the pollen count is high for your allergy, as well as trying immunotherapy. “This is a way to desensitize the body to things that can cause allergies. Over time with immunotherapy, your body won’t react as strongly to your allergens, and therefore, you will have less symptoms overall,” Gupta explains.

The post How Seasonal Allergies Can Affect Your Mood and Energy Levels—and What to Do About It appeared first on Fitbit Blog.

source https://blog.fitbit.com/seasonal-allergies/

3 Signs Your Body Needs a Nutrition Reset

Have you ever felt not quite right, but couldn’t pinpoint the cause? Chances are your nutrition could be to blame. Imbalances in your diet can impact everything from sleep to digestion and even energy levels. If you are tired, bloated, or struggling to sleep, this could be a sign your body needs a nutrition reset. Here’s how to do it. 

What is a Nutrition Reset? 

Forget buzz words like “detox” and “cleanse.” You don’t need a juice fast, detox tea, or any other gimmick to improve your health. Your body has multiple systems in place that naturally detox and cleanse your body through organs like the liver, kidneys, and lungs. 

But your body does rely on balanced nutrition to perform at its best each day. If you fall short in providing your body with the nutrition it needs, these imbalances can result in symptoms such as fatigue, bloat, and even disrupted sleep. When this occurs, it’s time to take a hard look at how you are fueling your body and reset your nutrition strategy to make sure you are meeting all of your daily needs. When your nutrition is improved, your whole body benefits.

Signs that you may need a nutrition reset

Unless you are a dietitian, it may be hard to know exactly what nutrients—and how much of each—you need each day. But luckily, your body can often send you subtle signs when your nutrition falls short. By being in tune with these signs, you can work to quickly correct these nutrient imbalances so you can feel your best each day. Here are some of the biggest signs you may be in need of a nutrition reset:

You are always tired. Do you feel tired all of the time, even if you sleep well? It could be a sign that your nutrition is lacking. A variety of nutrients support your body’s ability to convert food into energy and to perform daily functions. If you fall short of one or more of these nutrients, you can start to notice a direct impact on overall energy levels. 

“Our bodies are actually very well designed and often can give us clues as to what is missing from our diets. Low energy levels may be your body trying to tell you you’re deficient in certain nutrients such as magnesium,” explains Reno-based dietitian Bridget Wood, RDN, LD, CDCES. 

With as much as 75 percent of Americans falling short in meeting their magnesium needs each day, it’s possible a lack of this nutrient may be impacting your energy. To help increase your intake, Wood offers a delicious solution: eat more chocolate! “While you can add more whole grains, nuts, or dark leafy greens to your diet, you can also keep it exciting by adding dark chocolate to your daily routine. Dark chocolate has about 15 percent of the daily value of your magnesium in only a one ounce serving—so add a square to your evening meal or even to your oats at breakfast,” she says.

A lack of magnesium is not the only cause of fatigue. “Being fatigued may be a sign of dehydration,” explains Stacy Davis RD, LDN. Even a slight decrease in fluid intake can start to impact your energy levels, but if you struggle to drink water each day, don’t panic. There are many ways to increase your hydration outside of just plain water. You can try flavoring your water with a splash of juice or infusing fruits and vegetables, but you can also add liquid to your diet in other ways. “Soups, smoothies, milk, fruits and juice can be counted as fluids,” adds Davis. 

The key to staying hydrated though is consistency. If you have difficulty remembering to drink throughout the day, Davis offers a practical solution. “Set a timer on your phone to remind you to drink,” she suggests. You should be aiming to drink at least 8 to 10 cups of water per day, with more on hot and/or active days.

You feel bloated often. Anyone who has ever struggled with bloat knows how uncomfortable it can be. Thankfully, there are ways you can adjust your diet to help reduce bloat and improve digestion, but you first need to do a little detective work to determine the underlying cause. Since bloat can be caused by many different reasons, dietitian Charlotte Caperton-Kilburn, MS, RDN, LDN, and director of sports nutrition at the College of Charleston, recommends asking yourself a few key questions, like “Has there been a significant change in fiber intake or hydration?” Based on your answers, you can help pinpoint what area to focus on to reduce bloat.

If you have recently increased your fiber intake, you want to be sure your hydration level has increased as well. Increasing fiber without enough fluid can increase the risk of constipation and bloat. An easy solution is to choose fiber-rich foods that also contain fluid. “Switch to fibrous fruits and vegetables that are high in water content such as strawberries, watermelon, oranges, cucumbers, zucchini, celery, and bell peppers,” shares Caperton-Kilburn. 

Also watch out for sudden changes in fiber intake. If you rapidly increase your fiber intake, this can lead to bloat and gas as your body adjusts. Instead, focus on increasing fiber by three to five grams every few days along with slowly increasing your fluid intake. This gradual increase can allow you to enjoy the benefits of a higher fiber diet without the gastrointestinal discomfort.

Your sleep quality is declining. Poor sleep can be attributed to a number of things: stress, sleep environment, medical conditions like sleep apnea, and nutrition. If your stress is under control and you have a relaxing sleep environment in place, it may be time to take a look at your nutrition to see if that may be holding you back from achieving a quality night’s sleep.

How you eat and what you eat can have a direct impact on sleep, with caffeine playing a key role. It can be easy to reach for that extra cup of coffee when you feel tired, but having caffeine too close to bedtime can make it a challenge to fall asleep and stay asleep. Caffeine is a stimulant, which means it may keep you awake if taken too close to bedtime. To prevent this, space your caffeine intake out so your last caffeinated beverage is at least eight hours or more before your bedtime. 

Also keep a tally on how much caffeine you have during the day. High levels of caffeine may reduce serotonin production in the brain, which in turn may increase the risk of insomnia. To prevent this, aim to consume less than 400 milligrams of caffeine per day. To put that in perspective, a typical 8-ounce coffee contains about 95 milligrams of caffeine.

Your diet can also impact melatonin production, the hormone that helps to regulate your sleep cycle. Nutrients such as the amino acid tryptophan help the body to produce melatonin and are found in foods like poultry, nuts, milk, and eggs. Adding a good source of tryptophan to your evening meal may help you achieve a better night’s rest. And for even better results, try pairing your evening meal or snack with foods that already contain a natural source of melatonin such as tart cherries and olives.

Stay in tune with your body’s subtle signals that your nutrition may not be fully meeting your needs. When you notice slight symptoms of nutrition imbalance, take action and focus on resetting your nutrition so you can feel at your best every day.

The post 3 Signs Your Body Needs a Nutrition Reset appeared first on Fitbit Blog.

source https://blog.fitbit.com/nutrition-reset/

6 Things Dads (and Any Man) Can Do to Support Their Mental Health

We’re currently celebrating Men’s Health Week from June 14 to 20. It’s an important initiative that shines the spotlight on men’s health issues and encourages men to take charge of their health and wellbeing.

Although therapy might not be for everyone, we can all benefit from some help sometimes. And that may be even more so for men, who are less likely to seek professional mental health support. 

“Men face unique mental health challenges largely because of cultural expectations,” says Parke Sterling, a licensed professional counselor in Virginia. “It’s oversimplified to put it this way, but for many men the ‘playbook’ for happiness is to get a job that pays decently well, work hard to move up, and spend your free time having a beer with buddies talking about superficial matters like sports.” The problem is that this can be quite dissatisfying, he adds, because guys find they lack a true purpose and connection—two vital elements for any human being.

Additionally, dads can feel weak or guilty asking for help or time to themselves. But for fathers to stay healthy, “they need to be seen as more than keeping the lights on and food on the table,” says Daniel B. Singley, PhD, clinical psychologist and director of the Center for Men’s Excellence. “Tons of research shows that one of the best things you can provide for your family is the healthiest version of yourself.” 

Below are seven ways dads (and any man) can support their mental health so they can be at their best in all areas of their lives.

Accept and normalize that you have mental health needs. First, be aware that you have these needs, Singley says, and that “needing” something outside of who you currently are is not a weakness. “We all need stuff we don’t have,” Singley says. “It doesn’t mean you are weak. It means you’re thoughtful and you want a life that’s about thriving, not surviving.”

Diversify your social life. “One of the most common dynamics I see that causes the biggest hit to a dad’s mental health and wellbeing is that they tend not to really keep up with friends and social support,” Singley says. Instead, a guy tries to get all of his intimacy and social support needs met by his partner. This is a recipe for failure. “No one person can meet all our support and intimacy needs,” Singley says. “If you are only willing to be vulnerable with your partner, that sets up your relationship for tremendous strain.” You could eventually start to resent your partner. For their sake and yours, book those tee times, happy hours, guys’ weekends, and other events with a range of friends. You’ll find you can support each other in different ways. 

Take chances. When you get together with friends, dare to talk about deeper-level issues, Sterling says. This doesn’t have to be every time (after all, there’s a game to watch!), but having real conversations will allow you to connect on a new level. You may even find that you struggle with the same challenges and can give each other support and advice. Or simply commiserate.

Keep up your hobbies. “Men who become fathers, due to the whole protect-provide-hunter thinking, focus less and less on things in the ‘I’d really like to’ column because they focus on ‘I have to, or everything will fall apart,’” Singley says. But it’s essential to engage in meaningful activities that don’t directly inform the family logistics. Find things you don’t only enjoy but that truly give you a sense of meaning, whether that’s playing in a local basketball league, hiking alone, writing short stories, or anything else.

Be active. Oftentimes after they have kids, parents can fall prey to thinking exercise has to look a certain way—it has to be a specific length of time and level of intensity. And if they can’t get that, they shouldn’t do anything. Don’t fall into this trap. Any activity will boost your mood, give you a sense of accomplishment, and support your mental health.

Seek out other dads. Look online to find local groups or virtual ones that meet or have Facebook pages. These not only expand your social network, they also help you see you’re not “the only one” going through the challenges you face and can be a wealth of ideas for everything from talking to your boss about more work-from-home days to talking to your preteen about sex and so much more.

The post 6 Things Dads (and Any Man) Can Do to Support Their Mental Health appeared first on Fitbit Blog.

source https://blog.fitbit.com/dads-support-mental-health/

How to Man-tain your Health

We’re currently celebrating Men’s Health Week from June 14 to 20. It’s an important initiative that shines the spotlight on men’s health issues and encourages men to take charge of their health and wellbeing. 

Men’s health encapsulates physical, mental, emotional, and social wellbeing. It’s not purely the absence of disease. It’s also clear that men face different health issues than women, and we also have different needs. 

Yet, men are less proactive about their health than women and are less likely to visit their doctor to discuss their health or worries. The macho-man mentality may be at play here. However, subscribing to outdated views about masculinity is just not cutting it. Our lives depend on it.

So, let’s talk about men’s health and discuss some of the issues facing men and explore how diet may play a role in improving our health outcomes to ensure we lead happier and healthier lives. 

Here are some things to consider. 

Prostate cancer. It is the second most common cancer in men and the fifth leading cause of death globally. While detection rates and treatments are improving, the burden of prostate cancer remains high. Men in Italy and Greece have lower rates of prostate cancer than men in other countries. This outcome may be in part related to improved diet quality—more on that later. 

Overweight and obesity. A large number of men worldwide are fighting the battle of the bulge. Being overweight can predispose us to heart disease, diabetes, and some cancers. Carrying extra weight can also result in reductions in testosterone levels in men. Testosterone is the primary sex hormone in males. It plays a role in promoting secondary sexual characteristics, bone health, and muscle mass. Low testosterone levels can result in reduced sex drive and poor energy levels. 

Mental health. The statistics on mental health issues in men are staggering. According to the American Foundation for Suicide Prevention, men die by suicide 3.6 times more often than women. Data shows that men are less likely to turn to help when their mental health reaches a critical point, and this, according to Mindwise, may be one reason for this significant difference.  

Starting a conversation about mental health and other issues can be a difficult first step. The stigma of a mental health disorder can be crippling for many men, and this alone may prevent them from seeking help. Yet, research shows that there are some helpful and targeted support services for men that can lead to improved outcomes. So, it’s best to speak up. 

Eating disorders. Boys and men also experience anorexia, orthorexia, bulimia, and binge eating disorders. The prevalence of eating disorders among men appears to be increasing. It is clear that this is no longer solely a “girl’s or women’s issue.”

The risk factors for both men and women appear to be similar. These include low self-esteem, perfectionism, and bullying. Gay men also seem to be more at risk. Plus, the perceived social pressures to attain the “perfect body” is incredibly high, thanks to the rise of social media. 

It’s important to remember that support is available. Best practice recognises the need for a multidisciplinary team of medical and other health professionals to support someone with an eating disorder. 

While there is no single solution to any of these serious issues, diet and lifestyle can help improve health, which in turn may impact outcomes. The key is not cutting out entire food groups or resorting to other drastic measures; it’s simply a matter of getting the balance right.

Go Mediterranean. New research has shined the light on how diet can impact our mood and mental health. Data from the PREDIMED study showed that the adoption of a Mediterranean Diet protected participants’ hearts and reduced the incidence of depression. 

New research has identified a “cause and effect” relationship between our diet quality and our mental health. This relationship was previously seen to be one of an association rather than something more conclusive. 

The Mediterranean diet has emerged from countries around the Mediterranean Sea—namely Greece, Italy and Spain. It emphasises fruits, vegetables, legumes, whole grains, nuts, and seeds and moderate amounts of seafood, while extra virgin olive oil is the predominant fat source. 

Studies also show that the Mediterranean diet can be protective against prostate cancer. There is also evidence that the dietary pattern can positively influence heart health and improve sleep quality and may help with sexual health and erectile dysfunction.  

Get cooking. Research shows that while many men are interested in cooking, the women in the household are often tasked with this responsibility. One Australian study revealed that out of 800 men surveyed, only 24 per cent cooked at home less than twice a week. Yet, several studies suggest that when we cook at home, we eat fewer calories and less sugar, fat, and salt compared to eating out or ordering take-out. Plus, you might save a dollar or two in the process. It’s a win-win. 

Limit alcohol. It packs an energy punch that may impact your weight. Research also shows that an excessive alcohol intake can impact testosterone production causing erectile dysfunction and fertility issues. Further, the risk of prostate cancer is higher in men who drink regularly. 

The revised Dietary Guidelines for Americans recommend men should not exceed two alcoholic beverages a day. 

Make time to see your doctor. Men should have annual health checks. Just like we take our car to get regularly serviced, we should give our bodies a regular once-over too. Heart disease, diabetes, and some cancers can often be detected in their early stages when treatment is almost always more effective.  

Men can profoundly change their health outcomes when they modify their dietary and lifestyle behaviours. Making better and more informed choices should be the order of the day. 

The question is, are we brave enough to accept the challenge?

The post How to Man-tain your Health appeared first on Fitbit Blog.

source https://blog.fitbit.com/man-tain-your-health/

The Summer Solstice is the Longest Day of the Year—Here’s How to Get Out and Enjoy the Sun All Day Long

June 20, also known as the summer solstice, is the longest day of the year. And while how long the day is will vary based on where you live, one thing is for sure—on June 20, you’ll have more daylight hours to experience than any other time in 2021.

And with all that daylight comes plenty of opportunity for enjoying outdoor activities. But what, exactly, should you plan to do on June 20 to get outside, get moving, and enjoy those extra daylight hours?

Let’s take a look at some of the outdoor activities you’ll want to consider working into your schedule this summer solstice (and the health benefits you’ll get as a result):

Start the day with sunrise yoga 

There’s a reason that so many productivity experts sing the praises of a morning routine; how you start your day is generally how you continue your day. So, if you want to make the most out of your summer solstice (and all the outdoor fun to come!), why not kick off your day with a bit of mindful movement?

“A morning yoga session can put you in a mindful and alert state of mind as you continue with your day,” says Dr. Aniko Dunn, Psy.D. at EZCareClinic.

Yoga has been shown to release both physical and mental stress, which can set you up to feel more relaxed and calm throughout the day. So grab a mat, head outside, and greet the summer solstice sunrise with a series of sun salutations.

Don’t practice yoga regularly? As it turns out, prioritizing an AM summer solstice flow may actually help you get into a more regular yoga routine (and reap the health benefits in the process). A 2017 study from the American Psychological Association found that participants that started their day with stretching had an easier time transforming that stretching into a habit than participants who did their stretches before bed.

Head out for a nature walk at lunch

If you spend the morning working, it’s not uncommon to feel drained, tired, or sluggish by the time lunch rolls around. But luckily, a quick walk outside can be all you need to get your mood and energy back on track.

“Walking is one of the best ways to boost your mood,” says licensed professional counselor Jennifer Blough, owner of Deepwater Counseling and The Compassion Fatigue Couch. “Walking for even just 30 minutes a day—especially in nature—can act as a natural antidepressant, releasing ‘feel good’ chemicals in the brain.”

Walking outside can also help lower stress and has been shown to “reduce rumination and activity in the prefrontal cortex,” says John La Puma, MD, FACP, founder of EcoMedicine. 

If you’re struggling to get things done this June 20, a quick “lunchtime nature walk” can also help you refocus for the afternoon ahead. A recent study found that spending 29 minutes outdoors translated to a 45 percent increase in productivity. 

And as an added bonus to your lunchtime summer solstice walk? Sunshine peaks at the middle of the day, making it the perfect time to get outside and soak up some vitamin D (aka “the sunshine vitamin”), which plays a crucial role in everything from immune function to mood regulation to calcium absorption. 

Grab a friend for a round of afternoon tennis

Sunrise yoga and a lunchtime walk are great ways to enjoy the summer solstice. But, at some point, you may want to push yourself and really work up a sweat. And a great way to get your sweat on—and socialize (safely!) at the same time? A rousing round of tennis.

“Tennis, as with all other types of exercise, causes the brain to release endorphins and serotonin,” says Dunn. “Both of these are known to uplift your mood.”

Not only can the endorphins you get from sweating it out during a tennis match put you in a better mood, but the social aspect of playing with a friend can also make you feel happier—and because tennis is a no contact sport that’s played on opposite ends of the court, it allows you to practice social distancing (and keep you and your tennis partner safe). 

Go for a solo run before the sun goes down

On the summer solstice, daylight stretches well into the evening hours—which gives you an additional late-in-the-day opportunity to get outside and enjoy the longest day of the year. So, before the sun goes down, lace up your shoes and head outside for a run.

Running offers a host of health benefits—and an evening run is a great way to clear your head and set yourself up for a relaxing, restful night. “Running at sunset offers you an opportunity to sweat off any stress and frustrations from the day and end your evening with a peaceful and calm workout that can turn into a form of moving meditation,” says Tyler Read, certified personal trainer and CEO of PTPioneer.

Running outside may also help you feel better than if you tackled that same distance inside on a treadmill. One 2017 study found that outdoor activity yielded more positive (and fewer negative) results than tackling that same activity indoors. “Outdoor running… improves happiness and calmness and is less fatiguing and anxiety-producing than indoor treadmill running for the same distance and time,” says La Puma. 

The post The Summer Solstice is the Longest Day of the Year—Here’s How to Get Out and Enjoy the Sun All Day Long appeared first on Fitbit Blog.

source https://blog.fitbit.com/summer-solstice-outside/

Soy for Men: The Good, the Bad, and the Ugly

We’re currently celebrating Men’s Health Week from June 14 to 20. It’s an important initiative that shines the spotlight on men’s health issues and encourages men to take charge of their health and well-being. It’s clear that men face different health issues than women, and we also have different needs. 

Soy foods continue to polarize opinions. They are subject to numerous wild claims, many of which are unsubstantiated. So let’s settle this age-old debate once and for all, because soy foods are pretty super in all their glorious and delicious forms—especially for men. 

Soybeans are members of the legume family—their cousins include lentils, peas, and peanuts. Nutritionally speaking, soybeans are nutritional powerhouses. They are a rich source of high-quality protein and fiber, and they are low in total and saturated fat and cholesterol. Several micronutrients are also present in soybeans, including magnesium, potassium, and folate, which is essential for DNA repair. 

Soybeans are a source of hormone-like substances called isoflavones, a type of phytoestrogen that mimics the action of estrogen. This feature is why they sometimes (unfairly) get a bad rap.  

Soy foods are a staple in Asian diets, and vegans and vegetarians are encouraged to include soy foods in their diets. But omnivores should also embrace a range of soy foods, including soy milk, tofu, tempeh, and soybeans (aka edamame) in their diets. 

So let’s discuss why men, in particular, should be eating more soy foods, and address some of the common misconceptions associated with soy. 

Heart health

Research shows that soy protein can help to reduce LDL cholesterol—the nasty type that can clog your arteries. Several studies have shown that consuming 25 grams of soy protein a day for six weeks helps to lower LDL cholesterol by 3 to 4 percent. 

The exact mechanism for this effect is still unknown. However, it’s hypothesized that there is a synergistic effect between soy protein and the isoflavones present in soy foods. Soy isoflavones have been shown to have a strong antioxidant effect. What’s more, scientists have also revealed that they can improve the elasticity of blood vessels and reduce inflammation. Moove over cow’s milk; soy milk may be a nifty present for your heart. 

Male hormones

Low libido and muscle mass, mood changes, reduced energy levels, and poor bone health are all associated with low testosterone levels. The notion that the phytoestrogens in soy disrupt testosterone production and reduce its efficacy in the body might seem plausible on the surface. However, this theory has been debunked and refuted by this meta-analysis (a large study of all the studies in this area). There is, in fact, no robust evidence that soy causes elevated estrogen levels in males or indeed, has any significant effect on hormone levels. 

Muscle mass

Soy foods are a great source of plant protein. Men continue to rely heavily on animal foods to meet their protein requirements, but being more plant-focused has definite advantages. Reducing our meat intake can reduce our disease risk profile without impacting our protein intake. Including a serving of tofu and tempeh in place of meat will not jeopardize your gym gains. 

Prostate cancer

Prostate cancer is the second most common cancer in men. It accounts for 15 percent of all cancers in men worldwide. The incidence of prostate cancer is lower in Asian populations where soy foods are widely and regularly consumed. An extensive analysis of the research in this area concluded that there is a significant association between soy consumption and lower prostate cancer risk.  

So don’t listen to the naysayers who say that soy is not a good food for you. The evidence well and truly indicates that soy foods are ‘soy’ good for us. You can confidently add tofu or tempeh to a stir fry, include soy milk in your morning latte, and garnish your salad with edamame beans. Your insides will thank you for it.

The post Soy for Men: The Good, the Bad, and the Ugly appeared first on Fitbit Blog.

source https://blog.fitbit.com/soy-for-men/

This Fitbit User Followed His Heart to a Healthier Lifestyle—Find Out How

By Tyler Rinko, as told to Ethan Watters

Pretty much every time I would get a checkup at the doctor, they would note that my heart rate was high. I honestly didn’t know if that was something important. Being on a doctor’s examination table can be a little nerve-wracking, so I thought that might explain it. I was a runner, played soccer, and took Crossfit classes. I felt like I was in pretty good shape.

But the truth was, I didn’t know how my heart was performing on a day-to-day basis, and I thought that it was something I should probably be paying attention to. So, a couple of years ago, when I got a gift card for my 30th birthday, I went and bought myself a Fitbit Charge 3 that could measure my heart rate day and night. 

As I kept track of my heart rate over the following months, I noticed that my heart rate stayed pretty high, even when I was sleeping or just waking up. On average, it hovered around 100 beats per minute. For someone of my age who is in good shape, a resting heart rate should be under 60 beats per minute. So I made an appointment with a heart specialist and showed them the data that my Fitbit had gathered on my heart rate over time. They decided to do some more tests. 

They did an echocardiogram, which is basically using an ultrasound to see my heart in action. Watching the heart from one beat to the next, the doctors can measure how much blood your heart holds when it is relaxed and how much is there after it contracts. Normally your heart moves 50 to 60 percent of the blood it can hold on a given beat, but my heart only moved 30 percent. The doctor told me that my heart was beating fast to make up for not pumping blood very efficiently. Unfortunately, that stress can make the heart weaker over time. It can cause a downward spiral. 

The diagnosis was a wake up call, and I knew I had to pay more attention than I had previously and really take this seriously. 

With the help of some medication and lifestyle changes, my doctors and I began to figure out how to slow my heart down and build muscle at the same time. I experimented with the breathing and mindfulness exercises on the Fitbit app to learn how I could make improvements to calm my nervous system, and started tracking my sleep as well. I cut out caffeine and all stimulants. I watched the changes in my heart rate over the time between appointment visits and I would bring that information to share with my doctor.  

The first medication we tried lowered my resting heart rate some but not a lot. My doctor put me on different medications, and after that, we saw a sharp decline in my resting heart rate. Now my resting heart rate is around 60 beats per minute, and each beat of my heart pumps out about 50 percent of the blood, which is normal. 

Last fall, I moved from Philadelphia to Miami to start a new job in real estate. Now that I’m fully vaccinated, I’ve joined a kickball team and I’m building a new friendship group. I now have a Fitbit Versa 2 that can record my heart rate variability and  oxygen levels when I wear my smartwatch to bed. I still share the data with my doctors, but I’m beginning to use my Versa 2 more to track my exercise and improve my overall wellbeing. 

When I think back on the whole experience, I find it interesting that our bodies can be sending us important signals that are easy to overlook. I remember sometimes feeling that my heart was beating fast, but I wasn’t passing out or having chest pains. Fitbit gave me a better chance to understand something I could have overlooked. It helped me see that something serious was off. 

I now tell friends and people that follow me on social media to watch out for underlying health conditions that they might not be aware of by listening to what their body is trying to tell them. My Fitbit watch gives me a level of confidence when I see the improvement, and I feel that it will only help me continue making progress on my long-term health goals. Staying healthy means getting the care you need and tracking your progress along the way. 

The post This Fitbit User Followed His Heart to a Healthier Lifestyle—Find Out How appeared first on Fitbit Blog.

source https://blog.fitbit.com/tyler-rinko-user-story/

What Nutrition Experts Eat to Refuel After a Run

You just finished your running workout, and now what do you do? If you didn’t answer “refuel”, you may be missing out. Failing to fuel your body after a run can have a negative impact on everything from your performance to muscle gains. But if you aren’t sure what to eat, don’t worry. We asked top nutrition experts—who are also runners—what they recommend as the best food choices to refuel.

Why should you refuel after a run?

If you are serious about improving your running performance, then focusing on what you eat both before and after your workout is critical to success. While what you eat before a workout helps to fuel your body for the training session ahead, what you choose to eat after a run will impact your recovery along with muscle repair and growth. 

Both protein and carbohydrates play a direct role in helping to refuel effectively. The role of protein is to help build and repair muscle tissue, which can aid in muscle recovery. “Your muscles experience tiny little tears during exercise and need protein to repair those tears and grow stronger,” shares Natalie Rizzo, MS, RD, founder of Greenletes. 

Carbohydrates, on the other hand, act as a source of energy. After eating, carbohydrates are broken down into their simplest form, glucose, which can then be used for quick energy or stored in your body’s cells. This stored energy in muscle cells is called glycogen, a readily mobilized storage form of glucose which is used as the body’s first source of fuel during exercise. 

“The body uses glycogen to provide energy for the first 30 to 60 minutes of running which is why after a run, it’s important to replace glycogen stores to help with recovery and prepare you for the next day’s workout,” explains Rizzo. 

And timing is key. “After a tough run, you’ve used some of the stored glycogen (energy) in your muscles. Your muscles are like a sponge after your workout, ready to soak up the carbs in your post-workout meal so that your body will be ready for its next sweat session,” explains Chrissy Carroll, MPH, RD, ACSM-cPT and Author of Eat to Peak: Sports Nutrition for Runners and Triathletes.

The formula for refueling after a run

As you can see, both carbohydrate and protein are stand out nutrients when it comes to refueling. And the amount of these nutrients you need after a workout will depend largely on the intensity and duration of your run. 

The longer your run and the more intense it is, the larger the demand your body places on your muscles and energy reserves. “For a shorter run, like a 5K, a very small recovery snack will do the trick. However, for a longer training run, like 10 or more miles, you’ll need more of a recovery meal to replace those calories you burned on the run,” shares Rizzo.

When refueling, the balance of carbohydrates to protein is also important. “Remember ‘CP3’ – Carbs and Protein in at least a 3:1 ratio,” explains Carol. This means that for every one gram of protein you consume, you want to consume triple the amount of carbohydrate in your recovery meal or snack. If you were consuming a snack containing 10 grams of protein, you would want to add 30 grams of carbohydrate to the snack to reach the ideal 3:1 ratio of carbohydrate to protein. 

And timing is important as well. “Try to eat your recovery meal within 30 minutes of finishing your run,” adds Carol. 

The best foods to eat after a run  

Although many foods can provide an effective post-meal snack, our experts both agreed that chocolate milk is at the top of the list. “I love chocolate milk because it has a 3:1 carbohydrate to protein ratio, which research has shown to be more efficient for recovery,” explains Rizzo. 

And the nutrition content isn’t the only benefit of this simple snack. “It also contains fluid to help rehydrate the body. Plus, it’s easy to get down if you struggle with lack of hunger after a tough workout,” adds Carol.

In addition to a glass of chocolate milk, many other food combinations can also help to refuel the body such as:

• Sweet potato topped with almond butter, walnuts, and raisins
•  Smoothies with fruits, veggies, and Greek yogurt
• Trail mix, beef jerky, and a banana
• Breakfast burrito with eggs, salsa, and beans in a tortilla
• Cottage cheese and crackers
• Fruit with nut butter or edamame
• Pita with hummus

As runners and nutrition experts, Rizzo and Carol both have their personal favorite post-workout snacks. For Carol, a stack of homemade banana oat pancakes is her go-to after a long weekend run. “I’ll combine a banana, two eggs, and 1/4 cup of rolled oats in a blender with a few shakes of cinnamon and a splash of vanilla.” 

For Rizzo, smoothies are her on-the-go choice. “I always have frozen fruit on hand, and I just throw it in a blender with Greek yogurt and flax seeds for a quick post-run recovery snack.”

Although there isn’t one perfect snack or meal for refueling after a run, making sure to balance your carbohydrate and protein intake in a 3:1 ratio and eating within 30 minutes after your workout ends can ensure you are on the right path to optimizing your nutrition for peak performance.

The post What Nutrition Experts Eat to Refuel After a Run appeared first on Fitbit Blog.

source https://blog.fitbit.com/refuel-after-run/

How to Embrace the Upcoming Solstice for a Successful Rest of 2021

The next solstice is around the corner and for many, it serves as a reminder to realign purposes and offers a fresh start to the back half of 2021. The desire to harness this new wave of energy and channel it towards something productive is common amongst revelors and calls for festivities all over the world.

Although this time of year is widely known for being a powerful astronomical occasion, you don’t have to be an astrologist to honor the change of season and all it has to offer. In fact, this is a great time for everyone to either check in on existing intentions or welcome new ones to help manifest a successful rest of the year. 

“The solstice is a culmination of our yearly cycle demarcating a time for us to celebrate and release the last 6 months so that a new phase can begin,” says Rebecca Gordon, professional astrologer, author of Your Body and The Stars: The Zodiac As Your Wellness Guide, and founder of the 15-year-running My Path Astrology School. 

Read on to learn more about the solstices, plus tips on how you can welcome the new season in your own way.

What is the solstice?

There are two solstices that happen each year, one on June 20 or 21 and the other on December 21 or 22, marking the change in seasons. The upcoming solstice for the Northern hemisphere is the longest day of the year and the day the earth is closest to the sun, making the rise and setting of the sun appear to stop and reverse direction creating the longest day of sunlight. This is known as the summer solstice. For the Southern hemisphere, where it’s the shortest day of the year, is known as the winter solstice.

Sounds exciting, right? Our ancestors agreed. Deriving from the Latin word, sol, meaning sun and stare, meaning to stand or stop, the solstice has long been a time of sacred celebration with an abundant history varying across cultures all over the world. The Greeks used the occurrence to mark the start of the new year, many Native American tribes commemorated the extra sunlight with sun dances, and the Mayans and Aztecs used the day to build so that the structures would perfectly align with the shadows of the two solstices, summer and winter, to name a few. 

In modern culture, the rituals performed across the world on this day can simply serve as a symbol to reflect on our successes from the first half of the year, a reminder to put your health and wellness at the forefront, and a day to recognize the fullness of life. 

How you can celebrate the solstice

If you’ve never celebrated a solstice before, no fear! Whether it’s winter or summer where you are right now, there are plenty of easy ways to make the most of the day. From spending time in nature (if weather permits), to doing a quick meditation, or setting new intentions and/or checking in on existing ones, are all great places to start.

Set intentions. Setting intentions is a form of self-care that is actional, such as working meditation into your daily routine, moving your body for 20 minutes a day, or limiting screen time. By setting intentions you’re holding yourself accountable and taking action steps towards growing into your best self on your own terms. Whether your intention is fitness, mindfulness, or nutrition focused, Fitbit Premium can help by revealing patterns in your health metrics, offering hundreds of workouts and meditations, and more. 

If you’d like to set intentions, Gordon advises that because “the solstice will occur 10 days after a solar eclipse, our lives will be in flux more than usual. If you would like to begin anew and set intentions, first you must release what has been to create space in your life.” Ways you can do this is by cleaning your home, clearing your mind, and creating the room for realities to manifest. 

Put your intentions on display. Write down your intentions then display them in a place you’ll see them every day. You can even set daily reminders on your phone to have them pop up at a certain time of day. This will remind you to stop and take a moment to say your intentions either out loud or in your head.

Meditate. Meditation is a great tool to use to reset focus, address stress levels, and keep your mind present. For the upcoming solstice, Gordon recommends the inner sun meditation, where you envision the sun in your solar plexus (center of chest) and see it’s light radiating in all directions surrounding you. “Remain in this radiance for 11 minutes and only focus on the breath and light emanating from your center,” she says. “This will help you to realign your light with the sun’s power and warmth.” 

You can also use your Fitbit Sense to check your stress levels with the 2-minute EDA scan feature or use the Fitbit app to access a variety of mindfulness sessions!

Spend time in nature. Whether you’re in the Northern or Southern Hemisphere, Gordon mentions that it’s best practice to commune with the sun even if it’s cloudy outside. “Go outside and witness the sun at its sacred pivot point,” she says. “Allow it to reflect back to you how you are also now pivoting in your own life. Know that this day is a point of transition and give gratitude.”

The post How to Embrace the Upcoming Solstice for a Successful Rest of 2021 appeared first on Fitbit Blog.

source https://blog.fitbit.com/solstice-intentions/

It’s Officially Pride Month: Here’s How to Celebrate

It’s June, which means it is officially Pride Month. Pride Month may be a celebration of the LGBTQ+ community—but you don’t have to be a part of the community to celebrate LGBTQ+ people and history. Let’s take a dive into five ways to educate yourself, support LGBTQ+ people and causes, and celebrate Pride Month in 2021.

What is Pride Month—and why is it so important?

Before we jump into how to celebrate Pride Month, let’s quickly touch on what Pride Month is and why it’s so important.

The origins of Pride Month date back to June 1970, when thousands of LGBTQ+ activities gathered in New York City to march on the one-year anniversary of the Stonewall uprising—known today as Christopher Street Liberation Day.

Over the past 50 years, Pride has grown from that single march to an annual, month-long celebration of the LGBTQ+ community. “Pride Month is incredibly important for the LGBTQ+ community because it educates people on the need for LGBTQ+ equality and acceptance,” says LGBTQ activist and writer Konrad Juengling. “Pride was originally a protest and was born out of the need for equality. Pride still has that same goal—to advocate, celebrate, and educate.”

As Juengling mentioned, Pride Month is incredibly important to LGBTQ+, but you don’t have to be LBGTQ+ yourself to celebrate! Here are a few ways to get involved with Pride Month this year—and support the LGBTQ+ community in the process:

Expose yourself to LGBTQ+ stories

“We all learn best through stories,” says Adam D. Blum, MFT, founder of the Gay Therapy Center, the largest private therapy provider for the LGBTQ community in the US. So, a great way to celebrate Pride Month—and learn more about the LGBTQ+ community at the same time?

Expose yourself to LGBTQ+ stories. “Consider reading a memoir written by an LGBTQ author such as Glennon Doyle, Augusten Burroughs, or Chasten Buttigieg,” says Blum. Or, if you’re more of a movie buff, consider watching films centered around LGBTQ+ figures, events, or storylines like Milk.

…and educate yourself on LGBTQ+ issues

The LGBTQ+ community still faces significant discrimination. For example, “people are often surprised to learn [under most conditions,] gay people cannot donate blood in the United States, can be fired from their place of employment in most states for being LGBTQ+, and private adoption agencies can turn LGBTQ+ couples away in certain states,” says Juengling. 

Anti-trans bias and transphobia is also a source of contention, as in many states, transgender youth cannot receive the gender-affirming healthcare they need. And transgender girls’ ability to play on girls’ sports teams is currently under ferocious debate, with a possible ban being considered in no less than 34 states. 

So, if you want to honor Pride Month, one of the best things you can do is educate yourself on LGBTQ+ issues—especially current ones. If you’re not sure where to start, getting up-to-date on the issues impacting the LGBTQ+ community today is a great jumping off point.

“A great way to learn about LGBTQ+ issues is by reading the LGBTQ+ news section of news sources,” says Juengling. “Or, if someone can’t find the LGBTQ+ section on their news site of choice, visit an LGBTQ+ news site; there are dozens to choose from!”

Support a LGBTQ-focused organization

During Pride Month, it’s important to support the LGBTQ+ community with your actions. And if you can, you should also consider supporting them with your dollars.

“Consider including at least one LGBTQ non-profit organization among the charities you support,” says Blum. If you have cash to spare for a Pride Month donation, research LGBTQ-focused organizations in your area—or consider donating to a larger organization, like GLAAD, The Trevor Project, or the National Center for Transgender Equality. 

Get involved with a Pride Month event

As mentioned, one of the cornerstones of Pride Month is celebrating the LGBTQ+ community—and that means plenty of actual celebrations!

“Pride events are not only for LGBTQ+ people, but for those who support the community as well,” says Juengling. “Pride events, especially in larger areas, feature parades, booths, vendors, socialization, and activities. It helps LGBTQ+ to know there are people outside the community that support equality and accept them for who they are.”

If you want to get involved with a Pride Month event—and not just attend—consider volunteering; not only will it help the event get off the ground, it can also be a great way to make connections within the community.

“Spending just a few hours helping to build a float or staff a booth can be a way to feel a part of the community and a good way to meet people,” says Blum.

Become a better ally for the LGBTQ+ community

Arguably the best way you can celebrate and honor Pride Month is to learn how to be a better ally to the LGBTQ+ community. 

While you can research ways to get involved on a larger scale, the best place to start practicing better allyship is within your own sphere of influence. “Start where you have some leverage,” says Blum. “Are you a leader within your family, social group, or church—and can you use that power to encourage more inclusive and friendly behavior? Do you have more seniority or influence in your workplace than others do—and can you use that power to encourage your company to promote more LGBTQ people within your organization?”

If you want to be a better ally to the LGBTQ+ people in your life—and the community as a whole—it’s important to “challenge discriminatory viewpoints, and be outspoken on the need for everyone to have equal rights and opportunities,” says Juengling.

The post It’s Officially Pride Month: Here’s How to Celebrate appeared first on Fitbit Blog.

source https://blog.fitbit.com/celebrate-pride-all-month-long/

Dietitian Dads Share Healthy Snack Gift Ideas for Father’s Day

Father’s Day is just around the corner and we know that Fitbit smartwatches and trackers make the perfect gift for Dad. Maybe you’ve already gotten him a new smartwatch (Fitbit Sense, anyone?), or helped him upgrade his tracker game with the Charge 4. If you want to make him feel extra special this Father’s Day, another way to his heart, and his stomach, is the perfect snack basket—a basket filled with all of his favorite things! Because honestly, what dad doesn’t love a gift he can eat?

When it comes to building the perfect edible gift basket for Dad, show him how much you love and care for him by filling it with foods he not only craves, but ones that are good for him as well. To help, we turned to the experts—dietitian dads to be exact—to share their top picks for healthy snack ideas every dad will love.

The Savory Gift Basket

 “As a savory food fan, I’d love a gift basket filled with a variety of nuts,” shares dietitian dad Christopher Mohr, PhD, RD of MohrResults.com, “from pistachios to walnuts, peanuts to Brazil nuts—I love them all from a taste and health perspective, plus that crunch satisfies any cravings I might have.” 

In addition to providing a great-tasting snack, nuts can also offer a variety of health benefits. Adding nuts to the diet has been associated with a positive impact on heart health. Research has found regular walnut consumption may provide cardioprotective effects, which is great news since one in every three adult men in the United States has some form of cardiovascular disease.

The Dad-Friendly Charcuterie Board

Whether he’s a fan of cheese, meats, or plant-based options, you can build a board that matches his preferences while boosting his health. “I’m a huge fan of taste, balance, and cheese boards,” shares dietitian dad Dezi Abeyta, RDN. And balance is exactly what you want to focus on when building a charcuterie board that not only looks and tastes great, but is good for you, too. 

If you plan to add meats to your board, Abeyta offers a few suggestions as alternatives to processed meats which can be high in saturated fat and sodium. “Salmon jerky, canned anchovies, or even some canned smoked mussels all provide a good punch of almost 20 grams of protein and omega-3 fatty acids.” And that’s great news, since a diet rich in omega-3 fatty acids has been linked to reducing the symptoms of metabolic syndrome including blood pressure levels and insulin resistance—two factors that may increase the risk of both heart disease and type 2 diabetes.

A Rainbow of Colors

Building an edible gift basket for Dad can also be a great way to help him add more color to his plate. “Never forget about colorful fruits and veggies,” shares Abeyta. “Anything from berries, apples, pears, or even some cut-up watermelon can provide volume to feel full longer as well as provide a nice sweet taste to compliment other savory foods.” And since only one in ten adults meet the daily recommendations for fruit and vegetable intake, with men generally consuming less than women, finding ways to get Dad to eat more produce may be beneficial to his health. 

Research has found a diet rich in vegetables and fruit may aid in lowering blood pressure and preventing heart disease and even reducing the risk of certain cancers.

The Crunch Factor

Dads everywhere, including dietitian dads, love a good crunch when it comes to snacking. But what you choose to crunch on can make all the difference. “I love me some popcorn with a little salt and pepper,” shares Mohr who points out this satisfying snack provides “a nice, simple whole grain food.” 

And popcorn isn’t the only crunchy whole grain in town. “I am always game for a really great fiber-rich cracker that can provide me with a variety of textures and crunch and a good fiber source,” shares Abeyta. Whether you’re adding whole-grain crackers to your charcuterie board or gifting Dad with a bucket of popcorn in a variety of flavors, you’ll be helping him increase his intake of whole grains and fiber—two nutrients that many of us fall short on each day. And increasing your daily fiber intake from foods such as whole grains may help to reduce cholesterol levels and even have a positive impact on body weight.

Sweet Tooth Satisfaction

And we can’t forget about all those dads with a sweet tooth out there. So why not add some dark chocolate to your edible gift giving as well? 

In addition to curbing sweet cravings, dark chocolate may provide protective benefits to the heart. Research has found that dark chocolate may help to lower blood pressure while another study found eating dark chocolate five times per week may be associated with reducing the risk of heart disease by as much as 57 percent! 

Although these findings are exciting, just make sure if Dad adds more chocolate to his diet, he chooses the right type. Aim to choose dark chocolate containing 60 percent cacao or higher to gain the most benefits.

The post Dietitian Dads Share Healthy Snack Gift Ideas for Father’s Day appeared first on Fitbit Blog.

source https://blog.fitbit.com/healthy-fathers-day-snack-gift-ideas/

3 Delicious Ways to Use Canned Beans

Beans are the healthiest food we’re not eating. Even though these nutrition superstars are packed with protein, fiber, potassium, and folate, more than 80 percent of us don’t consume the recommended 1 ½ to 3 cups per week.

Why are we overlooking these nutritious, inexpensive plant proteins? One big reason is many of us have no clue how to cook them. Or we think they’re too complicated and time-consuming. That’s where canned beans come in. Canned beans offer all the nutrition of dry beans but with considerably more convenience (no soaking or sorting required!). Just pop open a can, and they’re ready to go.

If you’d like to work more beans into your week but need some inspiration, these simple, tasty recipes have got you covered. They take less than 15 minutes to prepare, and you can even whip them up in advance.

Before you get started, it’s helpful to know that canned beans can be high in sodium. But you don’t need to stress about it. When possible, choose unsalted or low-sodium varieties. If that’s not an option, just give them a good rinse before cooking, and you’ll wash away 40 percent of their sodium.

Garlicky Beans and Greens on Toast

This spin on the British breakfast classic beans on toast gets a nutrient boost from spinach. The result: Each serving delivers more than a quarter of your daily vitamin C, which helps you absorb even more of the beans’ iron.

Make it. In a large stockpot, sauté 2 chopped shallots in 1 tablespoon olive oil over medium-low heat for 5 minutes. Add 2 cloves minced garlic. Stir briefly and cook for 1 additional minute. Stir in 1 15.5-ounce can rinsed, drained, unsalted navy beans, 2/3 cup water, 3 tablespoons tomato paste, 1 tablespoon balsamic vinegar, and 1 teaspoon Worcestershire sauce. Season with salt and pepper and cook for 5 minutes. If the mixture begins to dry out, add a couple of tablespoons of water. Gently stir in 4 cups baby spinach and sauté 2 to 3 additional minutes, or until spinach is wilted.

Lightly toast 4 slices thick, crusty whole-grain bread. Serve bean mixture over toast.  Top each toast with 1 tablespoon grated Parmesan cheese.

Makes 4 servings.

Per serving: 294 calories, 6 g total fat, 1 g saturated fat, 4 mg cholesterol, 361 mg sodium, 47 g carbs, 11 g fiber, 6 g total sugars, 0 g added sugars, 14 g protein

BLTA (Beans, Lettuce, Tomato & Avocado)

Like a BLT, but better, this sandwich is packed with satisfying protein and fiber (roughly half a day’s worth!). At the same time, it’s practically saturated fat-free and contains zero cholesterol. We made it with pinto beans, but feel free to use any kind of beans you like.

Make it. In a food processor or blender, combine 1 15.5-ounce can rinsed, drained unsalted pinto beans, 2 tablespoons barbecue sauce, 1 teaspoon reduced-sodium soy sauce, salt and pepper, and ½ teaspoon each: smoked paprika, cumin, garlic powder, and onion powder. Blend until smooth, 1 to 2 minutes.

Divide the bean mixture among 4 slices of whole-wheat bread. Layer each slice of bread with ¼ sliced avocado, tomato slices, and romaine lettuce. Top with an additional slice of bread to make a sandwich.

Makes 4 servings.

Per serving:  416 calories, 11 g total fat, 1 g saturated fat, 0 mg cholesterol, 456 mg sodium, 66 g carbs, 16 g fiber, 14 g total sugars, 0 g added sugars, 17 g protein

Creamy White Bean Tahini Soup

Naturally fat-free beans take on a luscious, silky texture when pureed, making them the perfect base for a creamy-tasting soup without the cream. We love this soup served cold on a hot summer day, but it’s equally delicious warm during fall and winter.

Make it. In a large saucepan, heat 1 tablespoon olive oil over medium-low heat. Add 1 diced Vidalia onion and sauté until soft, about 5 minutes. Stir in 2 to 3 cloves minced garlic. Cook for 1 additional minute and remove pan from heat. Season with salt and pepper. Set aside.

In a blender, combine 2 15.5-ounce cans rinsed, drained, unsalted cannellini beans, 3 tablespoons tahini, 2 cups low sodium chicken or vegetable broth, and the juice of 1 lemon. Puree in blender until completely smooth, about 2 to 3 minutes. Adjust seasonings. Stir in 1 ½ teaspoons chopped fresh thyme.

Cover and refrigerate for 4 hours (or overnight to allow the flavors to develop even more). Serve with lemon wedges and additional thyme, if desired.

Makes 4 servings.

Per serving: 316 calories, 12 g total fat, 2 g saturated fat, 0 mg cholesterol, 115 mg sodium, 40 g carbs, 10 g fiber, 6 g total sugars, 0 g added sugars, 15 g protein

The post 3 Delicious Ways to Use Canned Beans appeared first on Fitbit Blog.

source https://blog.fitbit.com/healthy-convenient-canned-bean-recipes/