Cassie Shortsleeve

But its only recently that these chemicals have motivated people to do something else: bicker over who is right about the chemicals.

On one side, you have the likes of The Biggest Loser, a show that even in its more body-conscious <a href="https://www.menshealth.com/health/g30676499/biggest-loser-2020-cast/" id="a1e4597c-dd8a-3a37-a93b-53661f15c538"> 2020 reboot </a> argues that diet and exercise are all you need in order to achieve the weight loss and fitness goals you set.

Whats going on within your body from a chemical standpoint isnt as important as whats happening to your body from a mechanical standpoint.

On the other side, you have the cadre of hormone diet books that place all their importance on tweaking how your hormones work by following very specific plans.

For one, Dr. Colberts Hormone Health Zone, released last year, promises to help you feel 25 againexcept largely with the help of Dr. Colberts Thyroid Zone and Hormone Zone supplements, which cost a pricey $40 each a bottle.

The truth is somewhere in between these two squabbling factions, says Theodore C. Friedman, M.D., Ph.D., a professor of medicine at UCLA and founder of <a href="http://goodhormonehealth.com/" id="93cc2263-7a9a-3da2-ab11-8dd84b50ffb7"> GoodHormoneHealth.com </a> .

Friedman and his team have been researching hormones for decades, and theyve learned that while hormones do play a role in losing weight, gaining muscle, and sleeping well its within a world of already healthy habits.

Friedman gets that thats tough: Everything form work-from-home jobs to stress that never turns off to adding more or less protein to your diet can affect your hormones, Friedman says.

Which is why, right now, in a world bombarded by distress, you should make a few simple changes to the safeguards youve already put into place to protect your health.

The hormone hacks that follow will help you fight back against weight gain and, in turn, the diseases it can cause: heart disease, diabetes, and even some kinds of cancer.

Granted, there are dozens of hormones, so weve created a crash course on how you can make ten of the big ones work better for you. That sounds complicated. (Its not.) Heres how to do it.

man standing happiness on the kitchen and preparing food

Blame these two hormones when your gut grumbles an hour after you ate dinner. Leptin, a hormone your fat tissues release, alters your appetite long-term by telling your brain when youve stored enough fat.

Ghrelin, a hormone made in the gut, tells your brain youre hungry. If either one is out of whack, cravings strike, and a pre-bed bowl of Frosted Flakes quickly follows.

Hack it: Protein, protein, protein. Eating at least 30 grams of the nutrient at each meal reduces ghrelin, which is why you feel so full after housing a rib eye.

And then theres the fact that regularly eating enough protein may lead to increased leptin sensitivity in the brain. Thirty grams is about a palm-sized amount, says Brian St. Pierre, R.D., C.S.C.S., director of performance nutrition at Precision Nutrition and a Mens Health advisor.

Yes, that includes non-rib-eye vegetarian sources like tofu and tempeh. Frosted Flakes? Not so much.

Low section of man checking weight on scale in gym

Levels of this stress hormone peak in the morning, decline throughout the day, and drop at night. Thats normal. But exposure to chronically high amounts of stress (if youve been through, say, a prolonged worldwide pandemic) stimulates production of cortisol, which can cause muscle breakdown and a redistribution of body fat to your gut.

High cortisol levels at night are one of the biggest causes of weight gain, especially belly fat, says Theodore C. Friedman, M.D., Ph.D., a professor of medicine at Charles R. Drew University and UCLA who has studied hormones for decades.

Hack it: Designate a phone bowl in your bedroomideally one thats far enough away from your bed that its a pain to go fetch. When your evening wind-down routine (you have one of those, right?) begins, the phone goes in the bowl.

This means no mindless checking in bed, which means no sleep lost to the smartphone abyss. Another perk: A great night of sleep is a natural stress-reliever.

Your pituitary gland (throwback to puberty!) produces HGH, which stimulates the production and secretion of IGF-1 by your liver.

Both are growth hormones that break down fat and use the energy to strengthen your muscles. Which is also probably why you were so lean and lanky in middle school, when these hormones were at their peak.

Hack it: Set a snack curfew. Dont eat anything for two hours before you go to bed. Food will tamp down the natural surge in growth hormones during the early hours of the night. (No, staying up later will not produce this same effect.) As incentive, know that losing ten to 20 pounds can raise your IGF-1 level, says Dr. Friedman.

Active young sportsman having a cup of berries after an exercise in a city park

This hormone keeps your blood sugar in check and helps your body store fat and build muscle. Weight gain can lead to insulin resistance, which means that your cells arent able to respond well to it.

So your pancreas has to compensate by producing more, and over time, the combination of a high insulin level and insulin resistance can make it harder to lose weight.

Hack it: Instead of low carb, go slow carb. Your digestive system requires more time to process nutrient-dense carbohydrates. These foods slow digestion and help you stabilize blood-sugar and insulin levels, says St. Pierre. Berries, beans, squash, zucchini, tomatoes, peppers, and carrots are all slow carbs.

Your thyroid is a small but mighty gland that sits beneath your Adams apple. Its main job is regulating T3 and T4, two chemicals that manage your metabolic rate. (Thats how many calories you burn at rest.)

Hack it: Go nutsor fish. Your thyroid produces T3 and T4 with the help of selenium, a mineral found in high amounts in Brazil nuts, tuna, and halibut, says Dr. Friedman.

Two hundred micrograms a day could optimize levels of thyroid hormones, as long as your thyroid is working well. Just three Brazil nuts or seven ounces of cooked yellowfin tuna will put you well over that amount.

Sweaty black athlete running on treadmill in a gym.

As if all this hormone stuff werent confusing enough, scientists have discovered this exercise hormone within the past decade.

Irisin may have the superpower of converting white fat (linked with an unhealthy metabolism) to brown fat (linked with pure, unbridled calorie burn).

Hack it: Mix up your workouts. If youre not throwing a high-intensity interval training (HIIT) workout or two into your weekly routine, its time. This doesnt have to be a set planjust do 30 seconds of jump rope (or jumping jacks) between weight sets, or a few sprints on your usual run or even between lifting sets.

You know T as the muscle-building hormone, but it also pulls double duty. Men with low T tend to gain fat more easily, says Mike Roussell, Ph.D., a Mens Health nutrition advisor.

Hack it: Give it a rest. Even one week of poor sleep can significantly lower your testosterone level, says Roussell. One saboteur: sleep apnea, which has also been linked to low T, says Dr. Friedman. If you do sleep seven to nine hours a night but still feel tired during the day, talk to your doctor. An at-home sleep test may qualify you for apnea treatments.

7 Smart Hormone Hacks for Healthy Weight Loss

For as long as humans have existed, hormones have motivated what we do. Hormones drive the need to eat, <a href="https://www.menshealth.com/technology-gear/g31249852/mens-health-sleep-awards-2020/" id="70bd05dc-253b-362b-a28d-139abd287bee"> sleep </a> , and keep humanity in existence.

Hormone Hacking Is the Weight-Loss Secret You Don't Know

Changing your diet to optimize your GI health is an essential part of mitigating Crohns symptoms. However, how (and when) to do so will vary from person to person and even day to day, depending on the severity of each particular case. With that in mind, there are some key first steps everyone can take.

Theres with Crohns. The condition varies from person to person, and can even change for the same person throughout the years. For that reason, Dietary recommendations should be tailored individually for those with IBD and consider many factors including but not limited to disease activity, medications, age, food tolerances and intolerances, laboratory findings, clinical symptoms, as well as the persons goals, explains , R.D.N., a registered dietitian at Michigan Medicine who specializes in digestive health.

Keeping track of what you eat and how you feel eating it can help you identify foods that trigger flares as well as meals that agree with you. Since changes can be so individual and specific, working with a specialized GI dietitian can also help you pin down the diet that ultimately works best for you.

And there are a lot of em: can all exacerbate symptoms by stimulating your intestines.

like seltzer and soda can also make your body produce more gas, which can be uncomfortable.

Fast food pit stops of can lead to diarrhea, gas, or both.

It might sound boring, but your best bet might be to stick with .

If you dont have strictures (scar tissue buildup that contributes to areas of narrowing in sections of your intestine) or (cramping, constipation, vomiting, swollen abdomen, inability to have a bowel movementall signs your intestinal tract could be blocked) and have inactive (quiescent) Crohns disease, aim to eat 30 to 38 grams of fiber a day, suggests Haller.

Fiber intake may protect against flares in those with Crohns disease, Haller confirms. One recent found those who ate 23 grams of fiber a day were 40 percent less likely to have a flare at six months compared to those who ate 10 grams per day. Fiber has been shown to benefit your microbiome, preserve gut integrity, and help maintain an essential, thick protective mucus layer in your gut, Haller says. Try gradually upping your intake by no more than three grams per day.

Not sure how? Fiber is generally found in plant foods. A few examples: one tablespoon of chia seeds provides five grams fiber, a half cup of black beans provides 7.5 grams of fiber, a cup of quinoa provides 5.2 grams of fiber, half a cup of raspberries provides four grams fiber, three-quarters of a cup of cooked oatmeal provides six grams of fiber, and a medium baked potato with the skin on provides four grams of fiber.

If you do have strictures or symptoms of obstruction, your intake of certain high-fiber foods like nuts, seeds, and raw vegetables might be a better ticket for improved symptoms. Again, working with a specialized dietitian can help you understand the particulars of your individual situation.

Many people with IBD find that uncomfortable gut issues like diarrhea, abdominal pain, and gas improve after .

You could be lactose intoleranti.e., your body cant digest the milk sugar lactose in dairy foods. Sparing your body the work of trying to do so may help you feel better.

Too much fructosea naturally occurring sugar in fruit, certain vegetables, and honey, that is also present in many processed foodscan worsen gut symptoms in people with IBD, says Haller.

Notice bloating, pain, loose stools, or diarrhea? Try cutting added fructose from your diet.

Chronic intake of excess fructose has been shown to tank gut health by promoting microbial imbalance and weakening intestinal gut barrier function, says Haller.

Ingredients like high fructose corn syrup, fructose, and crystalline fructose (often found in soda, juice, ice cream, sweets, and baked goods) are common culprits to keep an eye out for, she says.

If your GI symptoms persist, touch base with a dietitian who can look into your diet and other potential triggers.

, an inflammatory bowel disease (IBD) that causes inflammation of the digestive tract, can lead to loads of discomfort: abdominal pain, severe diarrhea, fatigue, weight loss, even malnutrition. Worse, it can be tough to pinpoint how to make the pain stop. Crohns varies in severity from mild to debilitatingand while it tends to affect your small intestine and colon the most, the disease can also impact any part of your <a href="https://www.healthline.com/human-body-maps/digestive-system" id="4...

5 Smart Diet Changes to Optimize Gut Health and Manage Crohn’s Symptoms

Earlier this year, Blue Cross Blue Shield released data from the claims of 55 million people in its <a href="https://www.bcbs.com/press-releases/blue-cross-blue-shield-association-study-finds-millennials-are-less-healthy" id="f795f951-e6bc-3330-a19f-2ac616ebad4f"> Health of Millennials report </a> . One of the most shocking stats: From 2014 to 2017, the prevalence of high blood pressure in people ages 21 to 36 jumped 16 percent, and compared with Gen Xers when they were the same age, high blood pressure among millennials was 10 percent more prevalent.

So what exactly do we mean by high? We mean blood pressure that measures above 130 systolic (the pressure in your arteries when your heart contracts) or 80 diastolic (the pressure between beats). And when that happens, explains preventive cardiologist Michael Miedema, M.D., M.P.H., of the Minneapolis Heart Institute Foundation, your blood vessels stiffen up, forcing blood pressure even higher. That can create stress on vessel walls, leading to an ugly chain of inflammation, plaque buildup, and higher risk for heart attack and stroke.

For the longest time, most young people didnt have to worry about this. Youth has always been a relative Teflon coating, says Eric Topol, M.D., founder and director of the Scripps Research Translational Institute in La Jolla, California. Blood-pressure issues were strictly for older people, and the idea that this protection might be eroding is forcing doctors to examine whats really going on. Heres what theyre finding.

<h1> All That #Wellness Isnt Making you Healthy </h1>

Youd think customized vitamins, kombucha, and cryotherapy would get you to #peakwellness, but when it comes to blood pressure, theyre not doing much. With millennials, you hear a lot about wellness and not as much about healthand theyre different, says Christopher Kelly, M.D., a cardiologist at North Carolina Heart and Vascular Hospital, and a millennial himself. Wellness trends promise great results with little effort, but few have any proven long-term benefits, he says. You wont see ads on Instagram for the few things that we know promote health, including regular exercise, not smoking, being at a healthy weight, and screening for blood-pressure and cholesterol issues.

Millennials carry more than $1 trillion in debt. A large chunk of that is due to student loansmillennials owe more than four times what Gen Xers do. Add this weight to other pressures and it makes sense that millennials reported the highest average stress level of any generation, at 5.7 out of 10, in the American Psychological Associations Stress in America survey. (Gen Xers came in at 5.1, Gen Zers at 5.3, and boomers at a relatively zen 4.1.)

Most of us overlook that the medical word we use for high blood pressure, hypertension, is really hyper and tension, says cardiologist Andrew M. Freeman, M.D., of National Jewish Health in Denver. Not only does <a href="https://www.menshealth.com/uk/mental-strength/a27099679/stress-symptoms-relief-treatment/" id="09e2c7d2-2ed4-3350-ab12-48c4a9a2cd51"> chronic stress </a> play a role in high blood pressure, but the responses we often have to whats stressing us outlike binge eating and cutting sleep shortjack it up, too.

The Johns Hopkins Bloomberg School of Public Health found that people who ate home-cooked meals almost every day consumed nearly 1,000 fewer calories a week than those who went with home-cooked once a week or less. And thats bad news for millennials: The average millennial eats out or buys takeout food five times per week, according to a Bankrate survey, which means theyre devouring all the pressure-boosting sodium and calories that come with it. (Sodium is particularly sneaky: In one study, 90 percent of people thought their restaurant meal had about 1,000 milligramsaround half a days worthless than it did.) And sodium ends up in your diet via some surprising foods, like bread (see the top sources <a href="https://www.menshealth.com/health/a19544766/saltiest-food/" id="14e8a599-7669-3cbd-ad4d-5c8e382fc724"> here </a> ).

Then theres the weight factor. Millennials are on track to be the heaviest generation in history, and extra weight on a young adult can ratchet up blood pressure and thicken the heart muscle early, inviting heart disease later on.

The heart requires the challenge of moving blood through the body to keep things supple and functioning normally, says Aaron Baggish, M.D., of Massachusetts General Hospital. And between more screen time, longer commutes, and more labor-saving devices, Dr. Baggish explains, many millennials are just not doing enough activity. See the <a href="https://www.menshealth.com/uk/building-muscle/a754099/the-15-best-beginners-exercises-to-do-at-home/" id="2ea66ecf-c964-3ab7-ae31-a710fa4f813a"> best exercises to get started with </a> .

<h1> But Theres Good News About Young Guys Blood Pressure </h1>

You can head off this whole saga with some pretty simple lifestyle changes. Start with the six basic steps at right, and keep on top of your blood-pressure rates with the three gizmos below. Even minor adjustments can bring down your BP, especially the ones below.

<h1> 6 Small Changes That Take Blood Pressure Down </h1>

1.) Lose two pounds. For every two pounds or so you shed, you could see a one-point drop in systolic blood pressure (the top number).

2.) Get up every 45 minutes and walk around. This simple move was enough to significantly lower diastolic blood pressure in one study.

3.) Eat for your heart. Following a heart-healthy diet can drop systolic blood pressure as much as a pill can, says cardiologist Michael Miedema, M.D., M.P.H. Thats about three to five points.

4.) Fill up on potassium . <a href="https://www.menshealth.com/nutrition/a25903477/forget-sodium-eat-potassium/" id="925b4277-03d6-37ec-a308-634a389bf83d"> This mineral </a> can counteract the effects of sodium in your diet. Help it out and counter sodium yourself by nixing key sources like bread, cold cuts, and pizza.

5.) Say yes to pickup basketball. The adrenaline and cortisol that swirl around when youre stressed can hike up blood pressure. In fact, one recent study found that male med students were 13 times as likely to have elevated numbers as their female counterparts. <a href="https://www.menshealth.com/sex-women/a27788550/how-to-make-friends-adult/" id="6e2361f1-73c2-3649-a4d3-c76ac90f01ca"> Friends help buffer stress </a> . Bonus if you combine hanging out with a workout.

6.) Monitor pressure at home. Everyone should check their BP once a month at home, even if theyre healthy, says John Elefteriades, M.D., director of the Aortic Institute at Yale-New Haven Hospital. It can help you ID triggers so you can keep them from messing with your numbers and your life.

The Great Millennial Blood Pressure Problem

You know the guy. You work with him, or youre friends with him, or maybe you even are him. Hes youngish. Fit-ish. Flirting with fasting and CBD. Always tracking his steps, his sleep, his heart rate, his meditation streaks. But these trackers overlook one metric: blood pressure. Those two numbers measure how well your blood vessels handle the 2,000 gallons of blood your heart pumps around your body in a day. And young guys vessels arent doing the job so well.

These cryobanks, each less than two years old, make two pitches based on real fears-one legitimate, the other a little cynical. First, that youll be one of the growing number of guys who wont have kids till theyre 40-a danger zone in which sperm concentration, motility, size, and shape worsen and sperm starts to show DNA damage. Some research has linked over-40 sperm to a higher likelihood of kids with issues like autism, cancer, and ICU stays as newborns. And second, that if you dont freeze now, you risk further subjecting your sperm to the hell that is modern-day living (pollution, increased STDs, a sedentary lifestyle, laptop use, poor diet-the list goes on).

Both age and lifestyle are factors that can erode the semen quality of even healthy guys, says Ashok Agarwal, Ph.D., director of research at the American Center for Reproductive Medicine at the Cleveland Clinic. But icing your sperm is not cheap, nor is it a guarantee.

<h1> What sperm freezing companies offer </h1>

The kits vary in price. Youll get a semen analysis for $99 to $350, depending on how detailed it is; Dadi also requires a storage commitment up front of about $100. (It can cost you even more if you do the donation and testing at a fertility center.) Every years worth of storage fees drains you of another $99 to $500. And while fertility services are increasingly covered by corporate insurance plans-a new bill would even require the DOD to pay for both sperm and egg freezing for combat-zone-bound military members-sperm hasnt quite gotten the insurance coverage that eggs have yet. That means if you freeze at 25, store till youre 40, and pay out of pocket, any offspring will have cost you $1,500 to $7,500 in sperm-storage fees alone by the time he or she even appears. Even good frozen sperm isnt a guarantee youll have kids, since sperm is only part of the equation, of course. And when you freeze, only about 50 percent of sperm survive the process.

<h1> Is sperm freezing ever the right choice? </h1>

There are cases when freezing is the right call, namely if you have an issue that can hurt semen quality, such as if youre about to undergo chemotherapy or youre in the military and want to protect against a worst-case scenario that could leave you infertile.

Otherwise? Young men do not need to proactively freeze their sperm, says David Ryley, M.D., a reproductive endocrinologist at Boston IVF. If men want to enhance their fertility, they should do what they know they should be doing. That being: Keep it to a max of two drinks a day, dont smoke, and lay off the bourbon-vanilla-bean-truffle ice cream. (Extra pounds tend to equal lower sperm counts.) Spend your money on better food instead.

As if you didnt already have to worry about an aging jawline, receding hairline, and expanding gut, new sperm-cryobanking companies are telling you that your sperm is getting old, too. Firms such as Dadi and Legacy are selling fertility insurance to men via an urgent appeal to freeze your sperm now or be in trouble later. (Store Your Sperm. Stop the Clock, as Dadi puts it.) No need to go to a facility to awkwardly produce a sample. The companies let you do the gathering at home and mail in wh...

Does Sperm Really Go Bad in Your 40s?

A beloved beverage that plenty of pregnant women don't want to give up but worry about? Coffee. Thats because there is a lot of conflicting information and science regarding whether caffeine (in general, not just in coffee) can negatively impact the health of the fetus.

So, we asked ob-gyns and a registered dietitian to help clarify whether mamas-to-be really need to completely give up their morning energy elixir (because lets be honest, ). The verdict, below.

<h1> This is how drinking coffee impacts your body (and baby) while pregnant. </h1>

Lets start with your body: Caffeine can , says Womens Health advisor , MD, an ob-gyn and founder of Her Viewpoint. For a woman who is not pregnant and is healthy overall, thats fine and is part of why you feel so alert after a cup of coffee.

But the issue if you're pregnant is that high blood pressure is a risk for low birth weight and has even been linked to early delivery, according to the (CDC). Whats more, caffeine can cross the placental barrier (the placenta is the organ that provides your baby with oxygen and nutrients), and its harder for a teeny, tiny growing fetus than it is for you to, says , RD, a Chicago-based dietitian and WH advisor.

Caffeine is also a diuretic, says Dr. Shepherd, meaning it makes you pee more and, in turn, can dehydrate you. And last time we checked, pregnancy comes with enough bathroom breaks as is.

<h1> Dont get totally freaked out: Most experts agree that its the *amount* of caffeine you consume that matters. </h1>

The general takeaway from the available research on caffeine consumption and pregnancy is that things get riskier the more you drink.

There is a lot of conflicting research out there, but the general scientific consensus is that consuming more than about 300 milligrams of caffeine daily may increase your risks of pregnancy loss and having a baby with a low birth weight, as the <a href="https://apps.who.int/iris/bitstream/handle/10665/250796/9789241549912-eng.pdf;jsessionid=192E8B11E80110921FAFD864F952D1D9?sequence=1" id="c7dc8bc2-f9c3-391c-a6c4-a697479d34e5"> World Health Organization </a> (WHO) concludes-due to those physiological effects that caffeine can have on the baby.

So the big thing to remember is that you just don't want to drink cup-on-cup-on-cup of coffee. There is a question of growth restriction in the fetus with lots of caffeine, but very little data, explains Mary Jane Minkin, MD, a clinical professor of obstetrics, gynecology, reproductive sciences at Yale University. Moderate amounts of coffee are likely still safe for pregnant women, says Baker Lemein: As a pregnant woman and RD, I have certainly not given up my daily cup of coffee and would be so sad to do so.

What does a *moderate* amount actually look like? Keep coffee intake to about 8 ounces per day; this size generally contains less than 200 milligrams of caffeine. This piece of advice is also backed by the (ACOG); the organization says that less than 200 milligrams of caffeine per day "does not appear to be" a factor you need to worry about in regards to miscarriage or preterm birth, per a committee opinion.

Of course, other well-respected health organizations offer different recommendations (because nothing can ever be simple, huh?). The , for example, says pregnant women should drink less than 300 milligrams day.

Dont forget: and drinks, too, including these ones:

<ul><li> Tea (48 mg per cup) </li><li> Chocolate (30 mg per bar of dark chocolate) </li><li> Soda (37 mg in a 12-ounce bottle) </li><li> Coffee and chocolate-flavored desserts (2 mg in one half-cup of coffee ice cream, for example) </li></ul>

This means you need to keep tabs on your -by adding up what you consume in total from all caffeinated beverages and snacks.

Ultimately, you should always speak with your ob-gyn about any caffeine concerns you have, or if you're just unsure about whether or not what you typically consume daily is safe.

<h1> So just go easy on the coffee each day. And if you need a caffeine-free energy boost... </h1>

...take care of yourself naturally by prioritizing sleep and eating nutritiously (which, we know, might be super hard right now). Although coffee is a stimulant and therefore helps keep you awake, the only real way to truly boost energy is through a balanced diet and proper sleep patterns, explains Baker Lemein.

Eat enough throughout the day and go for (like oatmeal and strawberries, peanut butter and a banana, or hummus and cucumber slices), but without completely stuffing yourself to a brim. Overeating can also tire you out, pregnant or not, says Baker Lemein.

Finally, drink lots of water and get some exercise (but stick to ). Both will help up your energy levels, which just about *every* soon-to-be mom craves big time.

Pregnancy can feel pretty magical at times. I mean, your body is growing another human, NBD. But it can *also* feel pretty damn unfair when it forces you to give up your favorite things in the world ( <a href="https://www.womenshealthmag.com/health/a22002424/cameron-hughes-wine-pregnancy-survey/" id="a10d0436-29b9-3e67-a013-bc645f0bbe62"> wine </a> ... <a href="https://www.womenshealthmag.com/life/g19904049/what-not-to-eat-when-pregnant/" id="d44cf2ed-9fea-3768-a5a8-044a33ed53ec"> sushi </a...

This Is Exactly How Much Coffee Is Safe To Drink While You're Pregnant

So, to some extent, sipping an electrolyte-packed drink makes sense: If you spent the whole night boozing, youre likely dehydrated, so filling up on liquids and much-needed electrolytes can only help you feel better, right?

Eh, experts aren't quite sure this hangover hack is that simple to understand. Here, nutrition science pros get to the bottom of whether or not theres anything to the idea that drinking more of the right stuff can actually help bounce back from a night of drinking the, err, wrong stuff.

<h1> First things first: Why do you get hungover to begin with? </h1>

That crappy, achy, nauseous feeling? It starts when the blood alcohol level returns to zero, says Stacy Sims, PhD, an exercise physiologist and nutrition researcher and Womens Health advisor. When that happens, the feeling of dehydration sets in. Thats in part because alcohol has a diuretic effect on the body, meaning it makes you pee, so you're low in fluids after a night of libations.

But the other root of your discomfort stems from the fact that ethanol (a type of alcohol in booze) crosses the blood-brain barrier, messing with many of your bodys systems, says Sims. For example, your liver has to go into overdrive to <a href="https://pubs.niaaa.nih.gov/publications/aa72/aa72.htm" id="32e3e946-6a1b-398f-a5d1-a373de16bca1"> try to metabolize ethanol </a> and its more toxic byproduct, acetaldehyde, which your body creates after drinking, she explains. (Acetaldehyde is the main reason behind all those icky things you probs associate with imbibing, like nausea, a racing heart, and a red face.) Youre left with unregulated blood sugar and inflammatory compounds floating around your body, which can lead you to feel super hungover.

Let's not disregard the fact that you likely got super crappy sleep if you had a wild night out and stayed up late. Alcohol can also tank your sleep quality, so all that certainly doesnt help either, Sims notes. Many of these disturbances of the bodys natural physiology persist the next day long after the alcohol is gone, she says.

Other reasons for your symptoms? Drinking alcohol <a href="https://pubs.niaaa.nih.gov/publications/aa26.htm" id="535f987a-6a2d-3da9-a982-733f5120fc55"> can impact hormonal function </a> in the body, says Ginger Hultin, a Seattle-based registered dietitian, spokesperson for the Academy of Nutrition and Dietetics, and owner of . Alcohol consumption can contribute to an increase in levels of the stress hormone cortisol, and decreases in levels of a hormone called anti-diuretic hormone (ADH), which helps to regulate blood pressure and reduce how often you go to the bathroom. Think about it: Now you're body is is a greater state of stress, your blood pressure's up, plus you're peeing more (making you dehydrated). Good stuff. Not.

<h1> Enter my special hangover drink: Will chugging one cut the length and intensity of my hangover? </h1>

In short, certain drinks *might* help-but there's no guarantee you'll go from zero to 100. These sips aim to replace electrolytes-sodium, potassium, phosphorus, chloride, calcium, and magnesium-and generally help regulate fluid levels in the body. Electrolytes also help all of your cells and systems communicate properly, explains Hultin.

So if you happen to have reduced electrolytes because you haven't been drinking enough fluids (including water) aside from several adult beverages, replenishing them could help a tad. If the reason for your hangover really is related to electrolytes being out of balance, then perhaps replacing them could be helpful," she says. There's a catch, though: "It's very hard to know if this is the cause of a hangover unless your doctor is analyzing a blood test, Hultin adds.

In addition, the cause of hangover symptoms is incredibly complicated and multifaceted to begin with, as you learned a minute ago. So framing a hangover simply as an issue of needing to replenish electrolytes probably isn't the best approach. Also, some research has found that electrolytes actually don't change *that* much after a night of imbibing, says Hultin, contrary to popular belief. Though everyone metabolizes alcohol differently, electrolyte drinks may not be the cure we're looking for.

While researchers have studied the topic of hangovers, as of now, theres simply no known magic cure for em, Hultin notes. (Sorry!) That being said, if you just feel good (even if it's partially in your head) after a blue Gatorade when you wake up feeling like crap, enjoy it. Rehydrating and using electrolyte replacements is not harmful, she points out.

<h1> But hydration in general does count for *something* when Im hungover, right? </h1>

For sure. When your drink, theres some evidence (as mentioned) that you urination frequency goes up, which does leave your body is need of some serious H2O.

And while you can certainly sip plain water, your favorite hangover drink with electrolytes might pack an additional punch. You need a bit of sodium to help with fluid absorption, and the little bit of sugar found in the low-carb electrolyte drinks helps with blood sugar, Hultin says.

If youre going to rely on a beverage, make it a sip thats 1.5 to 3 percent carbohydrates, and with sodium-thats most effective for hydration, says Sims. Standard Pedialyte and Gatorade both have more sugar than that 1.5 to 3 percent recommendation (though <a href="https://www.gatorade.com/products/sports-drinks/gatorade-zero-thirst-quencher-variety-20-fl-oz-24-pack" id="8c2e7fd2-1b95-3257-a7ad-e04ac796795d"> Gatorade Zero </a> has just a gram). Something like <a href="https://nuunlife.com/collections/nuun-sport" id="a8838850-df2e-311a-ac62-76f0960c67da"> Nuun Sport </a> electrolyte-rich tablets that you just add to a glass or bottle of water also work, she says. Coconut water, too, is low in calories and high in potassium.

On top of drinks, watery soups with salt (chicken or miso soup) would fit the bill. You can also get a combo of hydration and electrolytes by drinking plain water and eating lots of foods that contain electrolytes (think: fruits, vegetables, and seeds).

<h1> Is there anything *else* I should do to kick my hangover? </h1>

Rest and rehydrate, and just give your body (and mind) some time to recover. You had some fun, and your body is paying for it. It's okay!

And even though that BEC (bacon, egg, and cheese, mmmm) looks delicious, try your best to eat as healthy as you can. The body has been exposed to a toxin and needs to do some clean up, says Hultin.

As for a little hair of the dog? Skip it. I never recommend drinking again the next day to cure a hangover, says Hultin, who adds that this can lead you to get caught up in a vicious cycle and wind up feeling way worse when twice the hangover kicks in.

Also: Don't take an OTC pain med until any alcohol is out of your system (to be safe, hours after you stop drinking), advises Sims. The combo of alcohol and NSAIDs increases the risk of stomach bleeds, she says. Read: not the hangover cure you were looking for.

Do Electrolyte Drinks Help Treat Hangovers?

Gatorade, Pedialyte, Powerade, coconut water-everyone has *that* hangover drink that they swear makes them feel at least mildly less miserable when nursing a deadly headache or sick stomach the morning after drinking. And most of these popular morning remedies have a common thread, too: Theyre packed with electrolytes, which are minerals that help keep you hydrated (and do <a href="https://www.womenshealthmag.com/fitness/a19954244/electrolytes-and-exercise/" id="0f94d7e5-0046-3f94-a1c7-d1f98e...

Do Any Drinks *Actually* Help Cure A Hangover?

Honestly, it's a hard...maybe. The only real way to know if running will help you lose weight is to try it, says <a href="https://www.drseltzerweightloss.com/" id="0e6a3aac-6e5d-31c3-af5e-1c9d45937cc0"> Charlie Seltzer, MD </a> , a weight loss physician and exercise physiologist based in Philadelphia, PA. Some people can do mini-sprints for 10 minutes three times a week and get some weight loss. But you also see people who train for Ironman triathlons who dont lose any weight, even though theyre running 50 miles a week.

Plus, there's the whole thing about how weight loss in general is totally specific to each individual, based on their body type, how much they need to eat, how much weight they'd like to lose, and so on. But how do you know if running is worth a try to lose weight? Here are the basics, so you can decide whether to lace up your sneaks-or <a href="https://www.womenshealthmag.com/weight-loss/a19926195/pilates-for-weight-loss/" id="c3fe704b-2d51-36ff-a6ae-61116873c72a"> choose another workout </a> instead.

<h1> Wait, so how much running would I have to do to lose weight? </h1>

Tbh, you'd have to commit to a serious schedule. Thats because if you want to lose, say, a pound a week, you need to burn about an extra 500+ calories every day. To do that via running alone, thatd likely ballpark around a 45-minute run every day of the week for a 160-pound woman, says Janet Hamilton, CSCS, an exercise physiologist, running coach, and founder of <a href="https://runningstrong.com/" id="3d652b22-2f42-397b-af44-cbbe726285d9"> Running Strong </a> in Atlanta, Georgia.

But really, that's not terribly realistic. Something a bit more doable, like a 30-minute run four days a week, would burn about 350 calories per run for the same 160-pound woman-which would lead to a weight loss of about 0.4 pounds each week, Hamilton says. So it's not as much, but it's still something.

<h1> Are there any downsides to running for weight loss? </h1>

There aren't necessarily negatives to running for weight loss, but there are a few thing to keep in mind: First, knowing that the way your body responds to running for weight loss may be totally different than the way your best friends body responds, says Dr. Seltzer. That's because exercise can tweak body composition, hormones, metabolism, and appetite in super individualized ways-all of which contribute to weight loss.

See what a Women's Health editor packs for her perfect run:

Another could-be hiccup: As you up your running routine, your body might fight back by burning fewer calories throughout the rest of the day in order to hold onto precious energy, per a 2018 review in <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12783" id="41aff37a-05a5-3e10-a045-6022e6de2b71"> Obesity Reviews </a> . Its an evolutionary conservation mechanism that dates back to not knowing when your next meal was coming, explains Dr. Seltzer.

Not only that, but you could also see an uptick in your appetite-a small 2019 study in the journal <a href="https://www.sciencedirect.com/science/article/abs/pii/S0031938418305110" id="36dbc70f-ce4a-363b-a9f5-dd70384d1f4b"> Physiology &amp; Behavior </a> found that after moderate-intensity cardio five days a week (to burn 500 calories a day) for 12 weeks, overweight women lost body weight and fat, but in the process, their hunger levels went up and they ate more calories.

<h1> Okay, what about stomach fat? Can you lose that by running? </h1>

That, my friends, is called "spot-reduction" or "targeted fat loss," which is basically impossible (you can't pick-and-choose which spots of your body you want to tone). "You can burn fat by running, but where the fat comes from is largely genetically predetermined, says Seltzer.

Of course, when it comes to burning body fat in general, running in any form can help with fat loss. One 2019 review in the <a href="https://bjsm.bmj.com/content/53/10/655" id="7b466964-6aed-36ca-a3dd-e5037876585e"> British Journal of Sports Medicine </a> found that both interval training and moderate-intensity continuous training (i.e., going for a 30-minute jog) both reduced body fat percentage (though HIIT activity burned more-but more on that later). Why? Simply because, well, youre burning calories while running.

<h1> Is there any way to make running more effective for weight loss? </h1>

A lot of research out there that shows <a href="https://www.womenshealthmag.com/weight-loss/a19927309/cardio-vs-weight-training/" id="ce06cd99-e833-3e96-a8f3-c3f6c5628f97"> high-intensity interval training </a> (HIIT) workouts (think: sprints, hills, etc) seem to be most effective for weight loss, says Hamilton. In fact, HIIT might burn a third more body fat than moderate-intensity exercise (like jogging), possibly because youre working harder and your body keeps burning fat post-exercise, per the same 2019 review <a href="https://bjsm.bmj.com/content/53/10/655" id="7b466964-6aed-36ca-a3dd-e5037876585e"> British Journal of Sports Medicine </a> .

Dont love HIIT? Level up to Hamiltons go-to weekly running routine to burn more calories for weight loss: one longer workout to increase endurance and stamina, another that adds hills (to strengthen your hips and provide intensity), and one interval training run (one minute running as fast as you can, one minute of walking recovery) to boost power and speed.

<h1> All right... But what if Im really not into running? </h1>

Ultimately, the most effective form of exercise for weight loss is the one you enjoy the most, says Hamilton. Thats because youll stick to it. (Read: No hard feelings if you and the pavement arent fast friends.) If the idea of running for weight loss makes you feel horrible, dont do it, says Dr. Seltzer.

After all, there are tons of other <a href="https://www.womenshealthmag.com/fitness/a19942935/best-calorie-burning-exercises/" id="2493d343-fdc3-347a-a1cc-c2dd2df0f57c"> calorie-torchers </a> like jumping rope, kickboxing, biking, rowing, <a href="https://www.womenshealthmag.com/weight-loss/a19954897/how-to-lose-weight-with-yoga/" id="caf27bf8-b45b-3671-a582-9efad4134484"> and even yoga </a> . And while <a href="https://www.womenshealthmag.com/weight-loss/a19927309/cardio-vs-weight-training/" id="fe552843-2bdf-30bf-a405-951ed68a1d06"> strength training </a> might not seem like a huge calorie-burning workout, it can boost metabolic rate so that youre burning more calories throughout the day. Dr. Seltzer adds that you can even give it bigger cardio component by resting less between sets to keep your heart rate elevated.

Bottom Line: Running can definitely help you shed pounds-as long as it's something you do often and regularly; paired with a healthy diet and lifestyle choices; and, you know, something you actually want to do.

What To Know About Running for Weight Loss

Go ahead, just try to scroll through Instagram right now and not come across a running post. No luck? That's because it seems like everyone and their mother is lacing up their new running shoes, hitting the pavement, and losing major pounds in the process. Clearly, the classic endurance-building, heart-pounding, leaves-you-dripping-in-sweat activity is the key to weight-loss success, right?

Thinking of Running For Weight Loss? What You Really Need To Know, According To Experts

In short, this trendy diet purports that some foods (including many plants) contain inflammation-causing proteins called lectins that can inhibit weight loss and other health goals. The Plant Paradox diet was also popularized recently in part by , who said that she adopted the eating pattern for her autoimmune disease and thyroid issues and, incidentally, lost 37 pounds.

But, not surprisingly, dietitians are wary of this anti-plant diet. Why? Many believe that the evidence just isn't there to back it up, and that restricting yourself from eating many of the foods the diet villainizes can do more harm than good.

Here, everything you need to know about the Plant Paradox diet, according to registered dietitians, before you try it for yourself.

<h1> Please explain: What exactly is the Plant Paradox diet ? </h1>

Put simply, the Plant Paradox diet is a restrictive diet -a.k.a. proteins found in most plants and plant-based foods, including (beans, lentils, peas, and chickpeas), grains, fruits, veggies, nuts, coffee, chocolate, herbs, and spices. The highest amounts of lectins are in pulses and grains, says , RD, author of The Plant-Powered Diet.

About 30 percent of the foods we eat significant amounts of lectins, adds , RD, CSSD, a performance nutritionist in New York and Los Angeles.

The Plant Paradox diet encourages people to avoid fruits (unless theyre in season, as lectin content is lower then) and multiple veggies (including tomatoes and cucumbers, unless theyre peeled and deseeded to reduce lectin content), plus dairy and grain-fed animal products. Also on the long list of things ? Refined starchy foods like potato chips, bread, and cookies (okay, thats not *completely* unreasonable advice), soy, tofu, sugar, and a helluva lot more.

Of course, the diet doesnt call for nixing all produce. Foods low in lectin that you can eat on the Plant Paradox diet include veggies like cauliflower, broccoli, celery, onions, carrots, leafy greens, grass-fed poultry and beef, and wild-caught fish, among others-plus a lengthy list of supplements (which the creator of the diet , BTW).

<h1> Wait, whats the deal with lectins? </h1>

Plants have evolved to have lectins in them. These proteins are which act as natural defense systems against pests, viruses, sun damage, and predators, says Palmer. And Plant Paradox diet proponents believe that these substances cause all sorts of health issues and diseases. But most of the that caused alarm came out in the 80s and 90s and looked at rats rather than humans.

So then why does the Plant Paradox diet claim lectins are out to get us? In larger amounts, uncooked lectins found in pulses like raw lentils or kidney beans of your digestive tract and reduce your bodys ability to absorb certain nutrients, explains Sass. But soaking and cooking, sprouting, and fermenting foods that contain them lectins to a negligible amount, she explains.

And while fruits and veggies do contain lectins, in most cases, the health benefits outweigh the cons, experts say. We know that hundreds of studies find that these plant foods-even though they contain lectins-are linked with benefits, says Palmer. [Plant foods] lower inflammation and reduce the risk of heart disease, diabetes, and cancer.

<h1> Well now Im curious, could the Plant Paradox diet help me lose weight? </h1>

Honestly, it could, but probably not for the reasons you think. I have seen some healthy people adopt this diet and lose weight, but the results were due to eliminating processed foods, excess sugar and carbs, and eating more vegetables and whole foods-not from eliminating lectins, says Sass.

You also might be doing yourself a disservice by cutting out lectin-rich foods when it comes to weight loss: Whole grains, legumes, and vegetables are actually linked to a drop on the scale, thanks to their high fiber content, says Palmer. Lectin-rich pulses are particularly powerful for weight loss and maintenance possibly because theyre high in protein yet low in saturated fat, which has been linked to an increased risk of heart attack and stroke.

Take sciences word for it: If sticking to a low-calorie diet is difficult for you, a may help you lose weight more easily, per a recent review in the .

<h1> What do Plant Paradox diet reviews say? </h1>

Search for Plant Paradox Diet reviews and youll find a mix of folks remarking that they did in fact have successful weight loss or feel better overall, but alongside plenty of critiques from concerned dietitians and doctors.

One Amazon reviewer points out that the actual Plant Paradox diet book focuses on the "unproven theory that lectins create illness." Another review summarized, "this is a very expensive and difficult diet to follow-not to mention very unbalanced." One critique also reads: "Earth-shattering findings demand extraordinary scientific evidence. It would be nice to see some peer-reviewed science that supports [the creator's] astounding claims."

And these experts agree and wouldnt recommend it: I dont believe this is a healthful diet for the long term, says Palmer. A body of evidence shows that we should be consuming more whole grains, legumes, and vegetables, not less of them.

Sass adds, If youre healthy and focused on wellness and disease prevention, I would continue to consume lectin foods.

Considering most of us dont eat enough veggies and fruits to begin with, per the (CDC), you may not really be in the place to start cutting back on them.

One exception to the average negative Plant Paradox diet reviews: If you have an (like fibromyalgia, psoriasis, rheumatoid arthritis, multiple sclerosis, lupus, or Hashimotos), chronic , gut health issues (like ), or suspected , eliminating certain foods group by group could help you get to the bottom of whats causing your symptoms, says Sass. But this is something you should do with the help of a registered dietitian (read: not on your own) to ensure youre getting enough fiber and essential nutrients throughout the process, she says.

The Plant Paradox diet cuts out a lot of healthy foods linked to weight loss and well-being, and its premise isnt quite backed by scientific research, says Palmer. Study after study shows that plant foods are anti-inflammatory. The Plant Paradox claims they are toxic, but there is no evidence to back that up-the evidence points in the other direction.

And even if you *think* you may have food sensitivities, youre best off reaching out to your doc or a registered dietitian to figure out an that works for you.

By now, youve heard over and over that you should be wary of any diet that labels a ton of foods off limits. And the Plant Paradox diet-a.k.a. the Gundry diet or  -is really no different. Yet, it still finds the diet spotlight every so often.

What Is The Plant Paradox Diet—And Can It Help Me Lose Weight?

You might even be so inclined to get up and go for a short run, or power through a quick weights session. Much of the time, despite not being able to breathe through your nose, you do walk out of the gym thinking, I feel a little better now that I sweat it out.

But wait a minute, does the whole "sweating out a cold" idea have any real merit to it-and is it even safe to do? Here, experts chime in on why the act of sweating can make you feel as if you're on the mend-and whether or not it can truly help you feel better faster.

<h1> There are a few reasons why sweating can feel so good when youre under the weather. </h1>

It's not all in your head: Even <a href="https://www.womenshealthmag.com/health/a19950532/how-top-doctor-stays-healthy/" id="ce9d986e-3786-329a-adbf-1b83861b09e9"> when you're ill </a> , working out can be a serious pick-me-up, thanks to the release of feel-good endorphins you get during physical activity, explains <a href="http://www.liu.edu/Brooklyn/Academics/Faculty/Faculty/C/Leeja-Carter?rn=Faculty+Profiles&amp;ru=/Brooklyn/Academics/Faculty/Faculty" id="34f37dea-0e4e-3161-a814-197b4691acec"> Leeja Carter </a> , PhD, an assistant professor of sport and exercise psychology at Long Island University in Brooklyn and an E-Board member of the Association for Applied Sport Psychology. This flood of endorphins can improve both the way you see your body and yourself and <a href="https://www.womenshealthmag.com/food/g20128821/foods-that-improve-mood/" id="db7987cf-11a3-39d9-a6c5-07468a6dfd79"> improve your mood </a> -all positive effects that youre likely in need of on those days you feel less than stellar.

If you spend time in a steam room or hot shower (maybe with some <a href="https://www.womenshealthmag.com/beauty/a26030985/eucalyptus-oil-benefits/" id="4fa9ce57-b3f1-3184-a86e-df6ede9eaea3"> eucalyptus </a> ?), you might also clear up congestion in the short term, as humid air helps clear mucus from your nasal passageway, says <a href="https://my.clevelandclinic.org/staff/22314-frank-esper" id="574e5933-8013-3193-a602-94c0dd040cdc"> Frank Esper </a> , MD, an infectious disease specialist at Cleveland Clinic Childrens in Ohio. But don't get too excited, because as soon as you step out, secretions caused by your virus will start to build up again, he notes.

<h1> But does sweating when you have a cold actually shorten the length of your sickness? Not quite. </h1>

Fun fact: Some early <a href="https://www.ncbi.nlm.nih.gov/pubmed/199691" id="7636444f-77f1-3516-ac5e-f9c987cb9242"> studies </a> suggested that because rhinovirus-the virus thats likely behind your common cold-thrives at about 90 degrees Fahrenheit, turning up your temperature even more than that could keep the virus from growing by degrading its RNA (the building blocks of viruses). But unfortunately, the science hasn't held up. For instance, a review in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/28849871" id="053fc887-6c8b-3933-af99-96e259a08a9f"> Cochrane Database of Systematic Reviews </a> looked at six studies involving sick people and found that breathing in hot air (like in a steam room) didn't have any virus-erasing benefits.

You cant sweat out a cold, says <a href="https://www.huntingdon.edu/directory/olson-michele-scharff/" id="2046cd7d-ab2f-38a1-adc3-34653615e58a"> Michele Olson </a> , PhD, CSCS, a senior clinical professor of sport science at Huntingdon College in Montgomery, Alabama. Thats because sweat serves a pretty simple basic function: When sweat evaporates off your skin, your body cools. It is the primary way we reduce body temperature, she explains.

So sweat can protect you from heat exhaustion, <a href="https://www.womenshealthmag.com/health/a19998426/signs-youre-about-to-have-heat-stroke/" id="56b8ccd1-ce3a-3dac-af76-ce6ba782c94f"> heat stroke </a> , and even a super high fever (when youre sick, heat loss via sweat keeps your fever from growing out of control). But it doesnt exactly leach out cold bugs.

Oh, and ignore the influencers waxing poetic about toxins and <a href="https://www.womenshealthmag.com/uk/health/conditions/a707588/sauna-benefits/" id="6d20c20a-e083-32b6-ab42-bace20b58ff5"> sweat lodges </a> , too: There are few, if any, toxins in your sweat, Olson says.

<h1> Even if it wont speed recovery, it's okay to sweat if your cold is mild . </h1>

While caution is key (and theres nothing wrong with taking a week off if youre not feeling it!), you can do a workout if you give yourself a mini checkup first. If most of your symptoms are above the neck (sniffling nose, sneezing, sore throat, and no fever), you can exercise within reason, says Olson.

Sometimes when you're all stuffed up and surrounded by a pile of tissues, you have a strange desire to hit the sauna or let a warm shower rain down on you. Something about the heat, steam, and sweat ends up making your sniffles chill out and your mind and body feel at ease.

Cassie Shortsleeve

Articles written by the author

Hormone Hacking Is the Weight-Loss Secret You Don't Know

5 Smart Diet Changes to Optimize Gut Health and Manage Crohn’s Symptoms

The Great Millennial Blood Pressure Problem

Does Sperm Really Go Bad in Your 40s?

This Is Exactly How Much Coffee Is Safe To Drink While You're Pregnant

Do Any Drinks Actually Help Cure A Hangover?

Thinking of Running For Weight Loss? What You Really Need To Know, According To Experts

What Is The Plant Paradox Diet—And Can It Help Me Lose Weight?

This Is Why Sweating Makes You Feel A Little Better When You Have A Cold

These New Blood Tests Could Replace Biopsies and MRIs

Can Apple Cider Vinegar Really Help Treat A Sunburn?

Are There Any Actual Health Benefits To Turmeric Or Is It All BS?

This Is Why You Get A Headache On Your Period—And How To Deal

How To Get More Comfortable Talking About Your Mental Health

The 4 Types Of Doctor Appointments You Should Never, Ever Skip

How To Get Rid Of The Sunday Scaries Once And For All

This Healthy Meal-Prep Plan Is Crazy-Easy—Promise

Yes, The Internet Can Improve Your Mental Health—As Long As You're Smart About It

Why You Should Never Miss A Monday Workout

How To Find The Best Birth Control For You