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Is Your Wallet Ready to Go Back to “Normal” Spending?

2020 hit many of us hard. Even those of us who did not suffer physically from the coronavirus were touched psychologically by the effects of the pandemic. Many people were also affected financially by all of the state and local shutdowns and business closures that the pandemic triggered. But while many people lost their jobs and have been struggling financially, the strange truth about this unusual recession is that many people have actually saved more money this past year than they ever have. So the question for many of us becomes: after this crazy year, are you and your wallet ready to go back to “normal”?

Changing Habits

What have you been missing over the past year? Going to restaurants or the movies, or taking trips? Well, all of those little things that we used to do without thinking all added up to a lot of discretionary spending, and, since we haven’t been doing those things as much, that spending has decreased. For example, with fewer Americans commuting or taking car trips, spending at gas stations went down roughly 30% during the pandemic. And spending at bars and restaurants? That plummeted by over 40%. As some people have joked, their budget for entertainment, clothes, and gas added up to $0 a month during the pandemic, while their monthly grocery bills soared to $1500.

a piggy bank on top of a stack of money. — *The average income that people saved during the pandemic was 33.7%, which is 13.7% more than the normal average.*

So, for people lucky enough to have kept a steady income throughout the pandemic, what has this shift in spending habits meant? It might have been bad for many small businesses, but the numbers show it has actually been good for Americans’ bank accounts. Consider this: while traditional budgeting advice often suggests aiming to save 20% of your income, in December 2019, the U.S. personal savings rate (the percentage of national personal income people saved in any given month) was 7.2%. In April 2020, that number skyrocketed to 33.7%!

It’s unheard of for the personal savings rate to soar above the suggested 20%, and, while it hasn’t stayed that high, it was still at 20.5% in January 2021 – over 13% higher than just a year before! According to Anand Talwar, a deposits and consumer strategy executive at Ally Bank, “When consumers feel or see risk, they change their behaviors and stockpile or change their spending habits. We saw some really dramatic changes in certain kinds of things when the pandemic first started. For some folks, behavior might be forever changed.”

Budgeting As We Move Forward

Have you changed your spending and saving habits over the past year? For many, it wasn’t really by choice, since many things to spend disposable income on simply weren’t available or necessary. But are you busting to break out your wallet and get spending again? Do you agree that, according to Mike Kinane, head of consumer deposits, products, and payments at TD Bank, “As we get through the vaccine [and] start to see consumers being able to get back to normal, I do think we’re going to see a bit of a return to normal. There will be a pent-up demand for sure.”

It seems like people are ready to start spending again; in fact, one recent survey found that just over half of Americans plan to “splurge” after the pandemic, with most of those people (20%) saying they’re going to put their saved money towards a vacation. And, while it’s totally understandable to want to live it up a little when we’re once again able to, you also need to think about how you can hold onto some of your extra savings and how you can budget going forward.

To keep yourself on track now, and in the future, you should:

Compare your spending and analyze where you are now – It’s definitely not the most exciting way to spend your afternoon, but it would be wise at this point to look at what you spent your money on and how much of it you saved in 2019, the last year of normalcy. Then, go through all of your accounts for this past year and see what you’ve been able to save and what debts have piled up. How different were those two years? This comparison will give you a good idea of what to expect when we return to “normal” (whatever that might be), as well as show you if you can put more money towards your savings, or if you need to cut down on spending in certain categories. Here’s a tip: try using a budgeting app to help keep you in the know about what you’re spending your money on!

Stay smart about debt – It might be tempting to take advantage of all of those 0% interest deals on big purchases floating around out there now, but remember: debt is always a liability. Don’t let those “deals” tempt you into spending money on something you weren’t actually planning to spend money on. Whatever you borrow, at whatever rate, you always have to pay it back! So instead of offsetting your savings with extra loan payments, take advantage of low interest rates by:

- - Refinancing your home – Just remember to check the fees and try not to extend the life of your loan.
  - Speaking with your credit card companies – If you’re a customer in good standing, try calling them to see if you can get your rates lowered. Or, consider transferring your balance to a card with an 0% interest offer – just remember to have a plan to pay off the balance during the promotional period!

Examine your household expenses and see what you can trim – With a return to “normal” spending finally in view, now’s the time to try to reduce some of your bills. Look at your spending on:

- - Streaming services – Sure, it feels vital to have 8 different streaming platforms right now, but do you really need all of them? Take a look and decide which ones you really use, and consider ditching the rest.
  - Cell phones – Big name service providers are always changing their deals; in addition, there are tons of budget options available now that often use the same networks but charge only around $35 – 40 a month.
    Call your car insurance company and see if they are offering any discounts that can help you save more money.
  - Internet – If you’ve got a few different options in your area for internet service providers, call around and see what promos they’re offering – and don’t be afraid to play them off of each other!
  - Car insurance – Many insurance companies have been offering rebates and discounts for the past year, since people have been driving so much less. See if your company is offering any discounts, or if they can get you a better rate. If not, shop around, or consider lowering your premiums by raising your deductible.
Don’t go crazy! – Yes, going out to restaurants is great, but it’s also way more expensive than eating at home. As things start to reopen, enjoy yourself but then remind yourself how much money you saved by eating at home. Splurge now and again, but then try to offset your spending on food by bringing your lunch to work (or preparing it at home if you’re still working from home) or cutting out those daily coffee runs.

No doubt about it, the last year has been rough. But let’s also try to focus on the positive! Maybe you’ve read all those books you’ve been meaning to read, maybe you’ve become an expert baker, or maybe you’ve just learned to appreciate time with friends and family. And maybe, just maybe, you were lucky enough to be able to put some money aside for a rainy day – because now we all know how easy it is for a storm to hit. There is hope on the horizon, so keep up your good habits and start planning for what’s next!

More Than Just Keeping Fit: How Some Exercises Can Reduce the Effects of Aging

As a population, we’re aging. By some estimates, 20% of the country will be over the age of 65 by 2030. But that’s good news! It means that, in general, we’re living longer. Living longer, though, means aging, and with aging comes a variety of annoying issues that can wreak havoc on your quality of life. Eyesight fades, taste buds decrease, joints get stiff and painful, bones get weaker, muscle mass decreases, and memory can get glitchy, among other things.

Experiencing all of this is not fun, and could understandably make you want to sit some things out. In fact, according to the U.S. Department of Health and Human Services, only 35-44% of adults 75 years or older, and 28-34% of adults ages 65-74, are physically active. But don’t fall into the trap of inactivity! The best thing you can do for your body and mind is get out there and get moving. Consider this: according to a study out of Taiwan, as little as 15 minutes of exercise a day could increase your lifespan by as much as three years. Not only that, but certain exercises can even target certain issues related to aging, and engaging in them could boost your chances of aging in a healthy way.

Walk Away from Your Risk of Dementia

older womana nd a younger woman walking together — *Walking 15 minutes a day can help reduce your chances of developing dementia.*

Sometimes, there’s nothing better than a nice walk outside, especially now that spring is finally here! But did you know that walking can do more than boost your mood and help your heart? A study published in the journal Neurology actually found that walking approximately 72 blocks a week halted brain shrinkage and cut the risk for developing cognitive decline and dementia by 50%. That’s an incredible statistic! Add to this a Chinese study of 1,700 adults over age 65 that found that those that regularly exercised (including walking) were 47% less likely to develop dementia, and other studies showing that only 15 minutes of exercising 3 times a week can reduce the risk of dementia by a third, and there’s no reason not to lace up your sneakers and head out for a stroll around town.

Stay Balanced with Tai Chi

Maintaining your balance is vital as you age. A decrease in your balance leads to an increased risk of falling, and with one fall comes a greater risk of more falls. Think about these scary statistics: according to the Centers for Disease Control and Prevention, 3 million older adults are treated for falls each year, with over 800,000 of them needing to be hospitalized. Falling is actually the leading cause of death due to injury, and the most common cause of nonfatal injuries and hospital trauma admissions among people over 65.

There are things you can do to improve your balance, though, and help reduce your risk of falling. In fact, one type of exercise has now been scientifically proven to reduce falls among older adults: Tai Chi. This series of gentle stretches and slow poses that flow from one to the next was pitted against more conventional exercise regimes and other types of stretching and the results were amazing. According to a study published in the journal JAMA Internal Medicine, Tai Chi reduced falls by 58% compared to other stretching exercises, and 31% compared to a more conventional exercise regime. Strength training and cardiovascular exercise are great (as we’ll see later), but when it comes to preventing falls, Tai Chi has it all beat.

Keep Things Moving with Yoga

group of women doing yoga outside — *Yoga can help your digestive organs work better, and help people with IBS.*

Is your body feeling a bit slow, in more ways than one? You’re not alone: chronic constipation is very common in adults over 60; older adults are 5 times more likely than younger people to be dealing with constipation. So what to do about it? Diet and medication can help, but have you considered trying some simple, gentle yoga poses?

Yes, yoga can help get things moving! There is even research that backs this up. For example, a 2015 study of people with irritable bowel syndrome (IBS) found that yoga is a good way to relieve the main symptoms of IBS, which include constipation. The study also pointed out that yoga might also help address other symptoms that come along with IBS, such as anxiety and fatigue.

Twisting poses, inversions, and forward folds can “massage” your digestive organs, increasing blood flow and oxygen delivery to the area, which could in turn encourage stools to move through your body. Check out some yoga classes aimed at older adults, even if they have to be online, or look up poses that are beneficial to your gut. Just remember to follow instructions carefully, and stop if any pose causes you discomfort.

Jog Your Memory

Running is a great way to improve your cardiovascular health, but did you know that it can also give you a memory boost? Multiple studies, many using mice taking memory tests after being either given unlimited access to an exercise wheel or being kept sedentary, have found that aerobic exercise, like jogging, can actually improve memory function. In fact, one study out of Cambridge University found that regular jogging triggers the growth of gray matter, also known as neurogenesis. Another study from the University of Colorado, which might be particularly interesting to older adults who are more prone to illnesses, found that jogging is also very effective at protecting against memory loss after being sick. And don’t worry: you can do your jogging outside, no hamster wheel required!

Strengthen Your Bones

It’s definitely no secret that thinning of the bones, or osteoporosis, is a major problem among older adults, especially women. While older men can also suffer from osteoporosis or low bone mass (ostepenia), an estimated 35% of postmenopausal women have osteoporosis of the hip, spine, or distal forearm, and roughly 4 in 10 older women in the United States will experience a hip, spine, or wrist fracture at some point.

But no matter your gender, if you have problems with your bones, you could be facing serious injury – so what can you do? Your best defense against bone loss and bone disease is weight-bearing or load-bearing exercise. Studies show that doing this type of exercise for 30 minutes, three times a week, can help you build muscles, which then exert more force on your bones, causing the bones to become stronger and denser. Try lifting weights, walking, or climbing stairs to keep those muscles and bones strong and healthy.

Beat the Swelling

Let’s back up a little. To do many of these types of exercises, you’re going to need to rely on your legs and feet, and if you’re experiencing uncomfortable swelling in that area, or peripheral edema, as many older adults do, you might be less inclined to get started. Increase circulation and help fluid move more easily through your body by trying exercises like leg circles or calf raises.

Ease Pain with a Few Strokes

older woman and younger woman swimming in a pool — *Swimming can help relieve arthritis pain.*

There might be no better exercise for older adults than swimming. And if you’ve got arthritis and are reluctant to do a lot of load-bearing exercise, getting in a nice, warm pool might be just right for you. When you swim, around 90% of your body weight is supported by the water. The relatively weightless environment and support from the water helps to overcome painful movement in the joints that are affected by the arthritis.

Not only is swimming a more comfortable exercise choice for those suffering from joint pain, but it has actually been proven effective at helping seniors deal with their arthritis. According to a 2016 study, swimming helps to relieve pain and improve quality of life among people with knee osteoarthritis just as effectively as walking; another Canadian study of older adults with osteoarthritis of the hip found that swimming reduced their chances of falling and breaking a bone. It’s worth your time to try things like aqua jogging, aqua aerobics, and just some good old fashioned laps!

There’s no doubt that aging comes with certain challenges. Sometimes it seems like your body and mind are being threatened from all sides! But you don’t have to take it all sitting down – in fact, getting up and getting moving can be beneficial in more ways than we previously thought. Try out some of the solutions above to keep you on the road to aging in a healthy and happy way!

Are You Suffering from Cybersickness?

Here’s a shocking statistic: the average American now spends the equivalent of 44 years of their life staring at screens. Yes, you read that right – it’s not your eyes playing tricks on you. Although, since we’ve mentioned it, how ARE your eyes feeling right now? And how is your head and stomach feeling? If you’ve been scrolling for a while on your phone or tablet or staring at your laptop all day, are you beginning to feel a little, well, funny?

If you’re thinking, “Yeah, actually, I don’t feel all that great,” and it seems to be happening to you more and more lately during this year of increased screen time, you might be suffering from cybersickness. Sounds a little made-up, right? Well, we assure you, it’s very real, and it could become a big problem, especially as many employers are thinking about making remote working a permanent arrangement. But knowing the symptoms to look out for and the ways to deal with cybersickness can help you feel a little more comfortable navigating life in this digital age.

What Is Cybersickness?

Motion sickness is probably a pretty familiar concept to most of us. Many people feel nauseous or dizzy when riding in cars or on boats, planes, or trains; for some, reading while in motion can be a huge no-no. Cybersickness is similar: it can be defined as a technology-induced version of motion sickness caused by movement on screens. The difference? While motion sickness is caused by feeling movement in your muscles and inner ear but not seeing it, cybersickness is caused by seeing movement on a screen but not feeling it. Wild, right?

a woman's eye that is green in color — *Cybersickness is caused my a mismatch in sensory input, such as what your eye tells your brain.*

This is all backed by science. Studies have shown that cybersickness is caused by a mismatch in sensory input involving:

Your visual system, or what your eye tells you brain
Your vestibular system, or what your inner ear senses in regards to movement
Your proprioceptive system, or what the sensory receptors in your body feel

So, the problem is that, while you’re looking at a screen, your visual system will tell your brain that things are moving, but at the same time, your vestibular and proprioceptive systems will be telling your brain that things are steady. For many, it’s a recipe for some serious discomfort.

Symptoms of Cybersickness

While some of the symptoms of cybersickness are similar in some ways to those of motion sickness, there are others that are unique to this issue. Think of it as motion sickness with a technological twist! Also similarly to motion sickness, some people will be very affected – and very easily affected – while others might not experience many issues at all. Symptoms to look out for include:

Nausea – Feeling sick can be one of the first signs of cybersickness, and can be aggravated by a full stomach or a stuffy room.

Dizziness – Scrolling, or especially watching other people scroll (think all those Zoom presentations), or doing something on a flashing screen full of movement can lead to lightheadedness or dizziness, which can lead to difficulties concentrating.
Headaches and drowsiness are symptoms of cybersickness.

Eye strain – Keeping those peepers glued to screens can really take a toll on your eyes, and you might find yourself with dry, irritated eyes, or even blurry vision.

Drowsiness – Too much time spent on screens could lead to a foggy feeling.

Headaches – Screen time can cause eye strain, as well as neck and shoulder strain and headaches. Some people even report migraines associated with cybersickness.

What to Do

If you’re experiencing the symptoms of cybersickness, you’re certainly not alone. By some estimates, 50-80% of people are affected in some way by screens. As Cyriel Diels, a cognitive psychologist and human factors researcher at Coventry University’s Centre for Mobility and Transport says, “It’s a natural response to an unnatural environment.” But there are ways to prevent, or at least reduce the effects, of cybersickness. These days, it’s not realistic to stay away from screens completely, but you can try the following:

Remember 20-20-20-20 to reduce eye strain and other symptoms – Think about it: if you were holding a weight all day, your muscles would probably get pretty fatigued. It’s the same for your eyes if you’re staring at a screen all day. Use the 20-20-20-20 rule to take breaks and relieve some of the strain – following this protocol will also give you a much-needed break and help relieve other symptoms. To follow this rule, take a break from your screen every 20 minutes and look into the distance 20 feet or further for 20 seconds. Use the last 20 seconds to rewet your eyes by closing them for 20 seconds or blinking 20 times in rapid succession. Remember, we blink 50% less when we look at screens, so it’s important to take a moment to reset!

Just breathe – Ever heard of “screen apnea?” Apparently, when we use screens we tend to take much shallower breaths than normal, which means less oxygen coming in, and a greater risk for feeling nauseous and dizzy. If you start feeling unwell, take deep, controlled breaths – ideally of fresh air while taking a break outside!

Take breaks – Speaking of breaks, don’t forget to get up and walk around whenever you can (sitting too much is bad for you, anyway), so you can “remind” your eyes that they have a body attached to them! Reorienting yourself can help to get your visual, vestibular, and proprioceptive systems back on the same page.

Chew gum – It sounds funny, but chewing gum while using screens can actually help relieve some of the symptoms of cybersickness. The repetitive action of your jaw while chewing can help your brain make sense of all the conflicting signals.

Try to reduce blue light exposure – If headaches and eye strain are your biggest issues, then you’ll definitely need to minimize the blue light in your life. Check the settings on your devices for a blue light filter, or buy one for your screens. You can also opt to purchase an inexpensive pair of blue-light blocking glasses.

Cybersickness is real! And it’s probably only going to get worse for many of us as more of our lives move online. If you’re experiencing the symptoms of cybersickness, you should ideally try to reduce your screen time to really combat it, but that’s just not always possible. The above solutions should hopefully give you some relief from the discomfort that can come from spending so much of our time staring at screens – but don’t forget to get out there in the fresh air and enjoy the season! Taking some deep breaths of spring air and giving your brain and eyes a chance to reorient themselves out there can make a huge difference and get you ready to concentrate again.

When to Worry About Your Worrying: Coping with Anxiety As You Age

When it comes to our health, it can be so much easier to talk about what’s ailing us physically than what is bothering us mentally. But mental health for older adults is something that needs to be addressed, because no age group is immune to these issues. In fact, with the many changes both physical and emotional that come with aging, psychological issues like anxiety can become more of a problem. It’s important to recognize what is just normal worrying and what is anxiety, as well as to find ways to relieve the feelings of anxiousness you might be experiencing.

Anxiety and Older Adults

For those dealing with any kind of mental health concern, you are certainly not alone, especially if you are an older adult. According to the World Health Organization, mental health issues affect approximately 15% of the population over the age of 60, and, according to the CDC, about 20% of the population over the age of 55. When it comes to anxiety, nearly 4% of older adults in the U.S. are affected.

diabetes glucose checker and a needle with strips — *Chronic conditions such as diabetes is a risk factor for anxiety.*

The risk factors for anxiety in older adults include:

General feelings of poor health
Sleep problems
Chronic physical conditions, such as COPD, diabetes, or cardiovascular disease
Taking medications with psychological side effects
Physical impairments that affect everyday life
Traumatic or difficult childhood
Stressful life events, like the death of a spouse or a diagnosis of a serious medical condition

It’s clear that anxiety is a widespread problem, and, with that long list of risk factors, it’s also clear that anxiety can end up being a problem for many older adults. But it can be tough for some people to talk about, perhaps because there is still a stigma surrounding mental health issues, or maybe because you might be very focused on communicating the physical problems you might be experiencing. Whatever the case, there’s no need to brush off feelings of anxiety. In fact, you should know how to identify it so you can move forward and begin feeling better.

Is It Anxiety?

So how do we actually define anxiety, and what should you be looking out for? Well, while it’s completely normal to be anxious sometimes, you could have an anxiety disorder if you frequently and persistently experience intense feelings of tension or worry that interfere with your well-being, and that even sometimes cause negative physical reactions such as increased blood pressure. The specific signs of anxiety are varied, and can include:

silhouette of a head with the brain part of the head disintegrating. — *Anxiety can lead to memory issues and struggles with focusing and concentration.*

Having irrational fears or experiencing excessive worry
Suffering from panic attacks
Avoiding social situations or feeling like you want to isolate yourself
Being uncharacteristically angry, aggressive, or irritable
Feeling very restless
Having trouble falling asleep or staying asleep
Feeling extremely fatigued
Struggling with focus and concentration
Having memory issues

Finding Relief

If any of the above sounds like you, the first step is acknowledging what you are experiencing and even naming it for what it is. Give yourself permission to feel what you feel! And then, when you’re ready, consider speaking to a mental health professional. In addition to that, though, you can try some coping strategies to help you find relief from your anxiety. Start by practicing some basic self-care; namely, make sure you’re eating right, getting some exercise that you enjoy, and finding ways to laugh every day. Then, try out some different strategies and see if any of the following works for you:

Keeping it consistent – There’s a lot to be said for sticking to a routine, especially when anxiety rears its ugly head. Sure, there are times when the normalcy of doing all those mundane tasks in the same order – getting up, getting your coffee, reading the paper, texting a loved one, showering, etc – can get old or boring, but that’s not always the case when you’re feeling extra anxious. At these times, a set list of daily tasks can bring a much needed sense of calm and comfort. And when you’re feeling a bit more like yourself, then you can be ready to shake things up!

Getting your relaxation on – You might also need to add something extra into your daily routine: some exercises to calm the mind. It can be exercise in the literal, physical sense, like yoga or Tai Chi, both of which can calm your mind, increase respiration, and lower blood pressure; or, it can be as simple as listening to soothing music, following a relaxation app, or just sitting and doing breathing exercises.

Putting things in perspective – For many people, anxiety can distort their sense of reality, meaning that little setbacks or negative interactions can take on epic proportions in their minds. If this happens to you, try to take a step back and put things in perspective – put that one negative thing next to the rest of your day, week, month, year and see how it really stacks up. Is it as big as you originally thought it was? Probably not. A great way to keep up this practice is by journaling whenever these thoughts invade your headspace; writing it all down can help you to regain perspective, as well as make sense of what triggers these feelings and give you an idea of what helps you move forward each time.

Get at least 6-9 hours of sleep every night to help lower anxiety levels.

Not skimping on your sleep – Remember, even older adults need 6-9 hours of sleep a night! And not getting enough sleep – or enough good quality sleep – can really make a difference in your anxiety levels. If you’re having trouble falling asleep or staying asleep, try some simple strategies like avoiding caffeine in the afternoon/evening, taking screens out of the bedroom and stopping your digital time at least an hour before bedtime, getting more exercise, establishing a soothing bedtime routine, or even talking to your doctor if necessary.

Reaching out – This last strategy might just be the most important, and the most effective, other than speaking to a mental health professional. Anxiety can lead to isolation and even depression, so it’s vitally important that you reach out to others and seek some social support as soon as you can when experiencing anxiety. Connecting with friends and family, or even just being around others in general, can go a surprisingly long way toward dissipating those anxious feelings. If you can’t connect in person right now, you still have so many options for seeing friendly faces: try video chatting with apps like FaceTime, Zoom, or WhatsApp or joining an online class (again, yoga is a great option).

Remember, if you’re experiencing anxiety, don’t suffer alone. Speak to your doctor, reach out to loved ones, and take the time to be good to yourself.

Deliciously Beneficial: Dark Chocolate Might Be Better for You Than You Think

There are some things we eat because they’re good for our bodies (and tasty, too – I know I love me some leafy greens!), and other things that are just pure indulgence. Sure, we can tell ourselves that ice cream is loaded with calcium, but that really doesn’t offset all the fat and sugar it contains. But might there actually be that mythical treat out there: one that is delicious and good for you? Turns out, dark chocolate could just be the perfect combination of indulgent and beneficial.

Dark Chocolate Stats

Feeling skeptical that nibbling on chocolate can actually be good for you? Well, according to David L. Katz, MD, MPH, the president of True Health Initiative and the founding director of the Prevention Research Center at Yale University Griffin Hospital, “Chocolate is the decisive rebuttal to the ‘If it’s good for me, it can’t taste good’ mentality.” It has to be dark chocolate, though, (not milk or white), and the higher the cocoa content, the better.

Just what are some of the nutrients found in this delicious “superfood”? 100 grams (or 3.5 ounces) of 70-85% cocoa dark chocolate contains:

100 grams of fiber
67% of your recommended daily intake of iron
58% of the RDI of magnesium
89% of the RDI for copper
98% of the RDI for manganese
33% of the RDI for iron
A good amount of potassium, calcium, phosphorous, zinc, and selenium
Tons of antioxidants, like polyphenols, flavanols and catechins. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries.

One thing to remember, though, is that 100 grams of dark chocolate is a fairly large amount, and too much to be eating on a daily basis. After all, dark chocolate still contains sugar, and 100 grams of it packs a 600-calorie punch. That being said, the benefits of eating dark chocolate seem to make up for any possible disadvantages, as long as you approach it with moderation; for example, try savoring one or two squares of quality stuff after dinner.

So just what are some of the astounding findings on dark chocolate?

It Might Get Your Blood Pumping in Just the Right Way

And no, we’re not talking about dark chocolate’s rumored aphrodisiacal qualities, although those are being studied, too! We’re talking about one of the most amazing things that researchers now think dark chocolate can do: lower your risk of heart disease and stroke. While many of the studies being touted are observational, and further research needs to be done, what researchers have seen is very, very promising. For example, a study in the journal Clinical Nutrition found that people who ate dark chocolate more than 5 times a week had a 57% lower chance of developing heart disease as compared to others. And, In a study of 470 elderly men, cocoa was found to reduce the risk of death from heart disease by a whopping 50% over a 15 year period. Another study suggests that eating chocolate two or more times a week lowered the risk of having calcified plaque in the arteries by 32%. In addition, a large meta-study in the journal Heart found that chocolate consumption can lower the risk of both heart disease and stroke. So what makes dark chocolate such a heart hero? It’s all about the effects on blood pressure (which explains why it might also help prevent strokes). According to research published in The American Journal of Clinical Nutrition, it could be the flavonoids found in dark chocolate that make it so magical. These chemicals help produce nitric oxide, a substance that sends signals to the blood vessels to relax, which allows your blood pressure to lower.

Dark Chocolate Can Give Your Mood – and Your Brain – a Boost

If the thought of sitting back, relaxing, and savoring a few squares of delicious, quality chocolate is making you feel good already, just wait until you sink your teeth into that brown gold! Why? Dark chocolate is actually packed with mood-boosting chemicals, like theobromine, the sister compound to caffeine, anandamide, which is structurally similar to THC, and phenethylamine, which is metabolized into your body as serotonin. Recognize that chemical? Yep, it’s one of the most mood-regulating, feel-good substances that your body produces.

Not only does it help give you a mood lift, but dark chocolate might also juice up your brain, as well. Remember how it improves blood flow? Well, that goes for blood flow to the brain, as well, so it can significantly improve cognitive function. Again, many studies so far have been observational studies, but it has been shown that eating high-flavanol cocoa for five days improved blood flow to the brain. One study by British psychologists even found that eating dark chocolate improved participants’ ability to do mental math! In addition, out of eight studies on chocolate and mood, five showed improvements in mood, and three showed “clear evidence of cognitive enhancement,” according to the journal Nutrition Reviews. I’m feeling better already.

It Could Be a Treat That Improves Your Blood Sugar Levels

a finger with a drop of blood on it with the other hand holding a diabetes needle — *Dark chocolate can help lower oxidative stress, which is the main cause of insulin resistance.*

If you’re struggling with diabetes, or at risk for developing it, then you know you’ve got to steer clear of sugary snacks. But lower sugar, darker chocolate and cacao could actually help with insulin resistance. Again, those magical flavonoids have another function: they can help to reduce what’s called oxidative stress, which some scientists think is the main cause of insulin resistance. Reducing your insulin resistance will in turn lower your risk of diabetes.

In addition, a study published in the journal Appetite found that, after 5 years, the participants who didn’t eat chocolate were twice as likely to develop diabetes than those who ate chocolate at least one a week. Well, we didn’t see that one coming!

It’s Good for Your Gut – and Your Waistline?

What does dark chocolate have to do with your gut, other than the fact that you want to get it in there as fast as possible? Well, your gut is a microbiome filled with trillions of microbes – teeny tiny good bacteria that are always hard at work in your digestive tract, helping to maintain your weight, support your immune system and metabolism, absorb nutrients, and even regulate your mood. These microbes need to eat, too – and what they feed on is prebiotics. You’ve probably guessed what we’re going to say next! Yep, dark chocolate is a prebiotic, meaning it’s a type of plant-based fiber that passes through our digestive tract undigested to the large intestine, where those superheroes of the gut, probiotics, use it as fuel. In fact, in one study, 22 volunteers who consumed a high-flavanol cocoa for four weeks experienced significant increases in their gut populations of the extremely beneficial probiotics, Bifidobacteria and Lactobacilli.

But not only does dark chocolate help regulate your waistline by fueling your probiotic population, some researchers suggest that a little bit of chocolate before or after meals might help trigger hormones in the brain that signal to your brain that you’re full. Just don’t go overboard or you’ll cancel out the benefits!

Dark Chocolate Keeps You Beautiful!

Long gone are the days of people telling you to put down the chocolate to keep your skin looking its best. Or, at least the dark chocolate! Remember all of those lovely nutrients found in dark chocolate, like copper, iron, and magnesium? They’re all great for your skin, as is manganese, which supports the production of collagen, a protein that keeps skin looking younger and healthier. In addition, there are some studies that suggest dark chocolate can actually protect your skin from the sun, which is great news for both the look and health of your skin. The flavanols in dark chocolate have been shown to prevent damage from ultraviolet rays, the light emitted by the sun. One study measured the minimal erythema dose, a measure that shows how much exposure will begin to negatively affect skin, in those who consumed dark chocolate. Those who consumed dark chocolate rich in flavanols for a few weeks had a dramatically higher MED than those who didn’t, and a high MED is good because it means you need to be exposed to more UV light for it to begin damaging your skin.. So, next time you’re planning a beach vacation, stock up on sunscreen, and high quality dark chocolate!

It Bumps Up Good Cholesterol, and Might Give a Kick in the Pants to Bad Cholesterol

In the past few decades, we’ve heard more and more about the importance of raising your HDL, or “good cholesterol,” while lowering your LDL, or “bad cholesterol.” Turns out, dark chocolate might be able to do both of these things. One study in the Journal of the American Heart Association found that participants who ate a handful of almonds, dark chocolate, and unsweetened cocoa showed a significant drop in LDL. And, cocoa butter, the fat in dark chocolate, contains oleic acid, which is a monounsaturated fat – the same fat you find in heart-healthy olive oil. It should be noted, though, that it also contains saturated fat, so it is again important to enjoy dark chocolate in moderation.

So, while moderation is key when it comes to dark chocolate (as it is for many things), it looks like this is one treat you can truly feel good about indulging in. Next time you’re despairing that you can’t find anything delicious and nutritious to satisfy a craving, head to the chocolate aisle, pick up some high quality dark chocolate (the darker, the better) and relax with a few squares – your mood, gut, heart, brain, and skin might just thank you for it.

Are These Habits Aging You?

There’s no denying it: we’re all getting older. Aging is not something that any of us can avoid – and hey, it’s not so bad, considering the alternative! But that doesn’t mean that we don’t want to age well. Whether you’re thinking about looking your best, feeling your best, or both, there are certain lifestyle habits that could be keeping you from living your best life, now and later on. Know what they are so you can make the healthiest choices possible, and consider adding in some positive habits, so you can shine on for years to come!

1. Not Getting in Your Zzzz’s

young caucasian woman sitting down in front of a computer at night with coffee in her hand. — *Not getting the proper amount of sleep, whether due to working late or being a night owl, is not good for you.*

Your later years are certainly not the time to skip out on your beauty sleep. You might think that you need less sleep as you age, but that’s actually not true. Your sleep patterns might change, but you still need to shoot for a good 7 or 8 hours a night. Not getting enough sleep can keep you from being at your best during the day, can cause unnecessary stress and begin to affect your mental and physical health.

To get more sleep, first rule out any medical concerns with your doctor. Then, try solutions like sticking to a bedtime schedule, limiting naps, getting more exercise, and keeping screens out of your bedroom.

2. Stressing Out

Stress is everyone’s enemy, young and old. But did you know that studies show stress can actually change your brain function? These studies suggest that letting go of stress can help you avoid cognitive impairment and keep your mind younger and fresher for longer. How to lighten some of the load? Try some simple relaxation techniques, including listening to music, doing a few easy yoga poses, journaling, talking to a friend, practicing mindful meditation (not sure how? Try an app like Headspace or Calm), or even just sitting quietly and closing your eyes (add in a stress ball or fidget spinner if you like!).

3. Forgetting to Forgive

caucasian woman standing with her back to the young african american woman sitting on the floor looking away from her with her hands crossed. — *Holding a grudge can affect your overall health, including giving you high blood pressure and heart issues.*

It may surprise you to know that studies have actually been done on how the ability to forgive others affects us physically, as well as psychologically. And the results are in: the benefits of forgiveness include lower blood pressure, less depression, less stress, and less anxiety. Forgiving can also help you let go of unhealthy anger, which can contribute to muscle tension, heart problems, and decreased immune function. Not only that, but when you let bygones be bygones, you can go back to living a more productive life – and you’ll probably end up with fewer frown lines!

Where do you start with forgiveness? Well, start by forgiving the small things. Then, when it comes to the bigger hurts, talk them through with someone, and try to find ways to look on the bright side. Instead of stewing with resentment, work towards your own happiness and focus on the good in your life.

4. Passing on Fruits and Veggies

You might need fewer calories as you age, but where you get those calories still matters! Being a junk food addict or a strictly meat and potatoes person is not going to cut it when it comes to keeping you looking and feeling your best. Want a healthy glow as you age, as well as a healthy gut and heart? Remember to eat your rainbow (lots of colorful fruits and veggies), as well as heart-healthy omega-3 fatty acids and fiber-rich whole grains.

5. Sneaking Out for a Smoke

This one might be both the easiest and hardest habit on the list – the easiest to identify as extremely unhealthy, but the hardest to quit. But there are plenty of reasons to look for a way to kick the butts, both for health reasons and aesthetic reasons. Studies show that in addition to shortening your life by increasing your risk for heart and lung disease, as well as cancer, smoking can activate enzymes that break down the elasticity of your skin, giving you a more wrinkled and pasty appearance. Hey, we won’t judge: whatever reason motivates you to quit is a good one! Remember, quitting can be very difficult, and might take a few tries. Talk to your doctor, try nicotine gum or patches, go to a support group – just don’t give up.

6. Hitting the Bottle Too Hard

caucasian woman with a cigarette in one hand and a glass of wine in the other. — *Smoking and drinking too much can lead to health issues such as cognitive decline and loss of elasticity of your skin.*

This is a tough one. We’re often told conflicting things, like “drink at least one glass of red wine a day” and “stay away from alcohol completely for optimum health.” A moderate amount of alcohol (especially red wine) might have some benefits in moderation, but the real issue is that what is “moderate” changes as you age. According to the American Geriatrics Society, more than one drink a day for an older man and half of one for an older woman can be too much. Drinking too much can lead to cognitive decline, and could contribute to dangerous falls. Remember also that alcohol can interfere with certain medications, so be sure to talk to your doctor about whether it’s ok for you to indulge now and again.

7. Settling into That Groove in Your Couch

Listen up, couch potatoes! Think you should slow down as you age to prevent injury and accidents? Definitely not – in fact, nothing could be further from the truth. According to the Centers for Disease Control, physical activity can help control arthritis and maintain healthy bones, stamina, and muscle strength, all of which help prevent falls. It also reduces the risk of dying from heart disease, colon cancer, and type 2 diabetes. Not only that, but, according to a study by the National Institute on Aging, exercise might even improve your memory. How much more could you ask for as you age than staying healthy, mobile, independent and sharp?

It’s easy to add more movement into your day. The CDC recommends fitting in 150 hours a week, which you can break down into 30 minutes a day, 5 times a week, or you can try “fitness snacking,” which means scattering a few minutes of exercise throughout the day. The most important thing is to find something you enjoy: try strolling with a friend, going for a swim, taking a leisurely bike ride, or following along with an online yoga class. Even a session of dancing around the house with your sweetie counts!

Aging happens to the best of us. We can’t turn back time, and our bodies and brains are going to inevitably change – we can’t control that. But what we can control is how we approach aging, and how we treat our bodies as we get older. With a little tweaking of our daily habits, we can continue on a path to a long and healthy life.

Tag: healthy lifestyle