Sleep is a beautiful thing. From the moment your eyes roll back at night to the very second you wake up in the morning, your brain goes through different stages of sleep that are pivotal to your health. While each stage of sleep is essential, the king is REM sleep. REM stands for rapid eye movement; as the name states, your eyes move rapidly, back and forth under your lids. 

What is REM sleep, and why is it important?

In REM sleep, your brain actively consolidates memory, improves cognitive performance, and plays out your wildest, most vivid dreams. Your blood pressure and breathing increase, but your muscles become relaxed, almost in a paralyzed state, to protect you from acting your dreams out. “REM sleep helps to regulate emotions and process emotional memories,” says Dr. Angela Holliday-Bell, physician, certified sleep specialist, and sleep coach at The Solution is Sleep. “During REM sleep, the amygdala, which is the emotional control center, communicates with the hippocampus to modulate and regulate emotional stimuli during the day.” Overall, REM is significant for healthy mental function and maintaining the stability of your emotions.

How does REM sleep help you process your emotions?

A recent study was done at the University of Bern and the University Hospital Bern in Switzerland to investigate how the process works. The researchers tested mice’s brains during REM, non-REM sleep, and wakefulness. The aim was to understand why the front of the brain, the cerebral cortex, condensed emotions when awake and not during REM sleep. And one thing to note about REM sleep is it’s a very active state, so this was puzzling.

What the researchers found cracked the code. They discovered  the dendrites acted as little gatekeepers as they prevented negative emotions from being stored during REM sleep. As you may already know, negative emotions are directly linked to emotional distress in the brain and body. Let’s briefly examine dendrites and why they are crucial during REM sleep.

Why are dendrites necessary for emotional processing during REM sleep?

You are constantly interchanging emotions throughout the day as external and internal stimuli trigger their release. Neurons, a part of your nervous system, receive the information and send it to the brain for processing. Each neuron has three parts—dendrite, cell body, and axon. 

The dendrite receives information and carries it to the cell body, while the axon carries it away. But according to the research, during REM sleep, the dendrites receive and store the emotional messages but don’t send them to the axons for further communication. 

This is believed to be a safety tactic, as the dendrites blocked any harmful messages from being sent out. The findings from this study gave a deeper insight and understanding of REM sleep and how it connects to emotional health. 

How are your emotions affected if you don’t get enough REM sleep?

If you’re not getting enough snooze time, it can wreak havoc on your emotional health. “Insufficient REM sleep increases sensitivity to stressful stimuli or events,” says Dr. Holliday-Bell. You are more likely to be irritable, anxious, and emotionally unstable—not to mention having difficulty concentrating and remembering things. It’s no fun feeling groggy throughout the day due to poor-quality sleep.

According to The National Sleep Foundation, sleep deprivation can weaken your immune system and lessen your ability to create new healthy cells. It’s worth mentioning that less than six hours of sleep each night increases your risk for chronic illnesses such as diabetes, cardiovascular disease, and other sleep disorders. 

Suppose your thoughts and emotions are keeping you wide awake. In that case, you can try journaling before bed or even listening to a guided meditation which can help you filter and release your emotional burden. Find other tips on getting better Zzz’s here.                                                                                                                                                                             

How is REM sleep beneficial to your emotions?

“Getting sufficient REM sleep helps us better process and control our emotions during the day,” says Dr. Holliday-Bell. A sweet spot between 6 to 9 hours of sleep each night will do wonders for the mind and body. 

Some key benefits are fewer mood swings, improved cognitive function, and better memory retention. So, if you’re having a tough day and your anxiety is through the roof, getting enough REM sleep can help your brain filter and consolidate your emotional memories separating those that are harmful from the ones that aren’t. This is why you wake up more energized and renewed after a good night’s rest, as your body and mind restore themselves.

How to get better quality REM sleep at night

“There is no way to target an increase in REM sleep specifically,” says Dr. Holliday-Bell. “However, increasing total sleep quality and quantity can help to improve REM sleep.” Identifying sleep inhibitors within your environment and removing them before bedtime also plays a key role. So keep screens that give off blue light from the bedroom during sleep or turn them off. “Alcohol and caffeine can lead to some REM suppression,” she adds, so it’s best to avoid them before bedtime.

Here are some additional tips Dr. Holliday-Bell recommends that will help you spend enough time in REM sleep:

Keeping a consistent sleep schedule helps reinforce the circadian rhythm. Going to bed around the same time each night will create a healthy, consistent pattern that helps your body wind down. This type of  routine can make falling and staying asleep a breeze.

Getting natural sunlight during the day. Sunlight helps to regulate the serotonin and melatonin cycle. Melatonin, released at night, enables you to fall and stay asleep longer, thus improving the amount of time spent in REM sleep.

Getting 30 to 60 minutes of exercise daily. Exercise helps balance your emotions and relieves mental stress, contributing to healthy sleep. Whether it’s going for a jog or climbing the stairs, ensure you’re getting movement into your day.

The post Why REM Sleep is Critical to Your Emotional Health appeared first on Fitbit Blog.

People are motivated by different things and in different ways; what motivates you could have zero effect on your partner, friend, or colleague—and vice versa. So, if you want to harness motivation to get things done (including becoming a healthier person!), you need what specifically motivates you and how you specifically are motivated.

But how, exactly, do you do that? Let’s take a look at how to identify your personal motivation style—and how to use it to improve your health and fitness:

What are the different motivation styles?

As mentioned, there are a variety of motivation styles, including:

Extrinsic motivation. “Extrinsic motivation comes from outside of us,” says sports and performance psychologist Dr. Haley Perlus. This means external factors—like external pressures or the desire for recognition, praise, or acceptance—are going to motivate you to take action. For example, if you’re trying to start a new running routine, you might be motivated by joining a running group; knowing that your new running buddies are waiting for you to go on a run can help you get motivated to lace up your shoes and hit the pavement.

Intrinsic motivation. On the other hand, “intrinsic motivation is when one is motivated by internal sources,” says Perlus. This means you inspire yourself to get things done—for example, you are driven by things that make you happy, make you feel good, you enjoy the challenge, or they align with your personal values.

So, if you have an intrinsic style and are trying to get into the habit of running, you might be motivated by how good you feel after a morning run. Just knowing how good you’re going to feel is enough to get you up and running when your alarm goes off.

Introjected motivation. Introjected motivation is similar to intrinsic motivation in that it comes from inside yourself—but it’s a different type of motivation. “Introjected motivation comes from within, but instead of doing tasks with pleasure or passion, it’s with the pressure to perform,” says Perlus.

This means you’re more likely to be motivated out of an internal pressure to achieve your goal, as well as a desire to avoid the guilt you’ll feel if you don’t complete it. You may have set a goal for yourself to complete a 10K by the end of the year—and the thought of not hitting that goal (and how terrible you’ll feel if you don’t hit it) is what’s most likely to motivate you to stick to a regular running schedule.

Identified motivation. One more motivation style worth noting is identified motivation—and it’s a bit different from the others. “Identified motivation is activated when a person knows that something needs to be done—but they have not decided to do anything about it,” says Perlus. “This powerful form of…motivation can prepare the person to act.”

This means you may have accepted that you want to start running, but aren’t quite ready to lace up your shoes and go. Instead, you harness your motivation to create a plan around becoming a regular runner. You might try researching potential running routes, finding the right running shoes for your feet, or looking into common running injuries and how to avoid them.

How to identify your motivation style…

If you need help identifying your personal motivation style, “the first step that you should take is to think about the most challenging situation you’ve experienced,” says Perlus.

Once you’ve identified a challenge you’ve experienced (and overcome), Perlus suggests asking yourself specific questions about how you were able to navigate that challenge, including:

How did the situation make you feel?
What brought you to how you were going to handle and resolve the conflict?
How did you overcome your conflict?

Once you’ve thought about how you overcome a major challenge, it’s time to switch gears and start thinking about your accomplishments. “Reflect on a few of your most significant accomplishments,” says Perlus.

Again, Perlus suggests digging into the “how” behind your accomplishments, including:

How were you able to achieve this?
How were you able to meet these set goals?
What motivated you to tackle such a goal?

Your answers to these questions should help you identify what motivates you to overcome challenging situations and hit your goals. “You can then use this knowledge to motivate you in the future while assessing what specific motivational style works for you,” says Perlus.

…and use it to improve your health and fitness

You know the different motivation styles. You know how to determine what motivates you and how you, specifically, are motivated—both to overcome challenges and to achieve your goals.

So how do you use that information to improve your health and fitness?

If you have an extrinsic motivation style, try enlisting an accountability partner. Knowing that there is someone else who is invested in your health and fitness—and checking in on your progress—can give you the boost of motivation you need to follow through on your health and fitness goals.

For example, you might have a weekly check-in with your accountability partner to talk about how you progressed towards your health and fitness goals the previous week—and what goals you’re working towards the following week. Or, you can make plans to meet your partner for workouts or other healthy activities.

If you have an intrinsic motivation style, make a list of what health and wellness practices make you feel the happiest. Try making a list of the health and wellness practices that make you feel like your healthiest, happiest self, as well as the benefits you receive from these practices. 

You might love the endorphin rush you get after a challenging bike ride, the zen you feel after a yoga class, or how strong your body feels when you incorporate a variety of fruits and veggies in your diet.

Taking the time to write out this list will remind you of all of the benefits you reap from your health and wellness routine—and knowing how good you’re going to feel should give you the motivation you need to stick to your routine.

If you have an introjected motivation style, make a list of all the negative health outcomes you want to avoid. You may want to make a different kind of list—one of the negative health outcomes you want to avoid.

For example, your list might include items like “if I don’t stretch every day, I will have limited mobility and increased pain,” or “If I don’t run three times a week, I won’t be prepared for the half-marathon I signed up for—and will feel bad for not finishing a goal I set for myself.”

Focusing on the negative may not feel fun, but if you have an introjected motivation style, reminding yourself of how you’ll feel if you don’t hit your wellness goals or stick to your health and wellness routine can be the kick you need to take consistent action.

If you have an identified motivation style, start working on a health and wellness plan. Start researching what health and fitness activities might feel good to you. Do you want to start a regular strength training routine—or does training for a triathlon feel like a better challenge? Do you want to start learning how to cook healthier food choices for you and your family—or does enlisting the help of a nutritionist or meal planner feel like it would be easier?

Once you’ve identified some changes you want to make to your health and fitness routine, start researching how you can make those changes a reality. Once your plan starts to come together, you’ll find the motivation to move from identifying what needs to change to actually being ready to make those changes for yourself.

The post How to Identify Your Motivation Style—and Use It to Improve Your Health and Fitness appeared first on Fitbit Blog.

While your kids are psyched for their festive costumes and Halloween classics, nothing comes close to all the mouth-watering sweets they are waiting to devour. While  it’s fun to watch them explode with enthusiasm during this season, it’s not so fun thinking of all the cavities and possible tummy aches waiting to haunt them. 

Maintaining healthy habits for your little ones is important, especially during the holidays. Having them finish the year strong with consistent eating habits (even though they may indulge here and there) helps them build healthy relationships with food that will grow with them.

So, before we get to the sweet stuff, let’s look at why it’s a good practice to maintain healthy habits for kids on Halloween.

It helps teach the importance of moderation

“Kids are continuing to grow and develop, so they must consume a variety of foods,” says Jennifer Norris, MS, RDN, at BALANCE eating disorder treatment center. “This is also an exceptional time for children to cultivate a healthy relationship with food and understand the necessity of balance with food.” Leading by example can help them grasp the concept more. It’s tricky when they want all the Halloween treats at once, but exploring what they can have instead of what they can’t, is more likely to prevent overindulgence.

Kids are less likely to develop cavities 

Cavities aren’t fun—not to mention that jaw-clenching trip to the dentist to get them corrected. This can be a nightmare for kids and adults, too. Monitoring candy intake and portion sizes as well as ensuring they are brushing their teeth at least twice daily, especially after eating sweets, will do the trick—or in this case, treat.

Healthy habits support digestion and gut health

“While candy might be delicious, having too much can cause an upset stomach and increase blood glucose levels,” says Norris. Other symptoms may include bloating, vomiting, and diarrhea—not fun at all. Too much sugar can affect the healthy bacteria in their guts, which, as a result, can be a gateway for chronic illnesses to develop down the road. Keeping score of their candy intake can prevent an eruption of tummy worries their future selves will  thank them for.

It helps kids maintain a healthy weight

While sweets are delicious and enjoyable, they are mostly empty calories. And empty calories, if consumed in excess, may lead to unhealthy weight gain. The extra calories (if not utilized in the body) can get stored as fat. Norris also adds that “it is helpful to include a balanced dinner before trick-or-treating as it shows children the importance of having a variety of nutrients in addition to any candy they may have.” Teaching kids the importance of listening to their bodies when full is teaching them mindfulness. “And practicing mindfulness with children is a great way to help them maintain healthy habits,” says Norris.

With these benefits in mind, you may wonder how you can curb sweet cravings while keeping their health in mind. With these four tips, you can monitor their sugar intake without a sugar burst.

Let your kids be your sous chef. Kids love when they are helping and being a part of something great. So what better way than to get them involved in the kitchen? “It can be a fun opportunity to bake with children as they create healthier versions of some fall favorites,” says Norris. Have them pour out the ingredients, make silly faces with fruits, dice up some apples—whatever it is, they will more likely enjoy the finished product knowing they were a part of the masterpiece. 

This can be a great teaching moment as you explain the benefits of each ingredient. Chances are they may appreciate the home-prepped goodies even more while satisfying their sweet tooth. Make it fun and creative! Turn up some tunes, put on a funky costume, and get groovy!

Use sugar substitutes as replacements. Excessive consumption of added sugars during childhood has been linked to increased risks of health issues later in life. But entirely removing sugar can dull and bland foods, so instead of skipping out on sweet delicacies, opt for sugar substitutes. Ingredients  like agave nectar, applesauce, ripe bananas, dates, coconut sugar, honey, and cocoa nibs can  do the trick. They create unique flavors, add nutritional value, and are much healthier than sugar. Your little ones won’t even notice the difference.

More fruits, please. Fruits are always a good choice as a snack or treat. Getting creative with fruits can quickly satisfy a sweet tooth. “Parents can incorporate fresh seasonal fruits, such as pears and cranberries, into their child’s meals,” says Norris. Get crafty by “making pumpkins from mandarin oranges or bananas as ghosts for an interactive snack.” Don’t forget about all the fantastic nutrition they will get!

Avoid using candy as a reward. It can be tempting to trade a lollipop for good behavior or some chocolate for completing chores, but this is a sneaky way of increasing sugar intake without even thinking about it. Try offering an activity that you can do together as a reward. For example, if they complete their chores, they can watch their favorite spooktacular movie and perhaps even make some chocolate popcorn balls.

Here’s the thing: satisfying your kids’ sweet tooth doesn’t have to be sour and bland—or even about candy. You can ‘trick-and-treat’ them with creative, seasonal foods that are nutritious and oh-so-tasty.  Check out these notorious sweater-weather favorites!

Sweet potatoes

Sweet potatoes are nutritious and filled with vitamins A and C, potassium, and magnesium. It’s easy to forget that they are vegetables as they can morph into many recipes. How about making a rich, creamy smoothie with pumpkin spice, greek yogurt, and banana?  Try this spiced sweet potato smoothie; it’s bound to be a winner among kids.

Apples 

Fall and apples just go together. They’re the perfect snack any time of day that won’t give your child a sugar high. For instance, try these loaded apple bagels that can serve up in under five minutes. 

Slice a ripe apple into circles like a bagel; make a circle in the center as you remove the seeds. Add delicious toppings as spreads, such as cream cheese, Greek yogurt, and nut butter—and either fresh fruits, cocoa nibs, coconut flakes, or a drizzle of honey. The combinations are endless! Even “baked apples are simple and delicious fall-friendly snacks,” says Norris.

Cranberries 

Loaded with vitamins B and C and antioxidants, cranberries provide many health benefits that are essential for your growing child. They are a known fall favorite and are excellent additives to baked goodies. Let’s take this oat scone and cranberry recipe for starters—flaky, fiber-filled goodness your kids will savor.

The post How to Satisfy Your Kids’ Sweet Tooth While Maintaining Healthy Habits appeared first on Fitbit Blog.

In our monthly profile series Meet the Trailblazers, Fitbit is seeking to amplify diversity in the world of wellness and fitness by featuring the voices of POC trailblazers at the helm of these industries—industries that have discredited voices like theirs for too long. 

This month, we’re highlighting the extraordinary work of Roslyn Mays, aka Roz the Diva. Roz is a nontraditional pole athlete, NASM-certified trainer and featured Fitbit Premium trainer, and a body-positive influencer. We’re excited to share the inspiring conversation we had with her. 

Today, Roslyn “Roz the Diva” Mays is known for her prowess on the pole. Not only is she an acclaimed pole athlete, but the Brooklyn-based powerhouse also created Dangerous Curves, the first-ever national competition to put a spotlight on plus size pole athletes. Her fitness career got its start when she became enamored with group fitness classes. Roz found her way to pole fitness in particular at her regular gym in 2007—though at the time, she was solely focused on weight loss and the gym as a vehicle for doing tons of cardio, which she calls “a classic rookie mistake.” 

“When I saw pole fitness was on the class schedule,” Roz shares, “I figured it was something new to try. I vividly remember my first class—I was really weak, confused, and certainly not confident. Despite my failure that night, I’d never had a better time failing at anything athletic and totally fell in love.”  

Keep reading to dive into our Q&A with Roz and find out more about her refreshingly honest take on, well, just about everything—including the importance of representation in the fitness world. 

FITBIT: You’ve made waves in your career as someone who is not only an incredible athlete and experienced trainer yourself, but with a refreshingly inclusive approach to training diverse body types and nontraditional athletes. Amazing! Can you share more about what drew you to the incredible work you do? 

ROZ: My fitness career was born from my love affair with group fitness classes.  I thrive on the energy of other gym rats and strive to make an environment where others can as well.  I was also interested in teaching because I knew my 90’s and 2000’s playlist would be epic, and the people deserve to groove as they sweat.

What’s your favorite thing about doing what you do?

ROZ: Teaching pole is my favorite part of the sport.  What started as a class at the gym evolved into a serious hobby, then into a side hustle, and finally, into a healthy business. Not only can my solopreneurship financially support my life in NYC, but I get to help regular people feel like glittery superheroes when they nail a cool new trick. Over the last twelve years, I’ve coached athletes in 33 states and 8 countries.

Why, in your view, is representation so important?  

ROZ: Representation matters because you can’t be what you can’t see. I often wonder how my self-esteem would have evolved if, during my teenage years, I had seen female athletes that looked like me. I never set out to be a nontraditional athlete; however, as a plus size woman, it’s almost impossible to avoid that title. I’m happy to use that title to help others feel less lonely.

With so much on your plate, how do you prioritize self-care? 

ROZ: I don’t. I’m often the last person whose needs I consider. I need help to change that.

Is there a wellness “trend” you’re glad to see becoming more popularized?  

ROZ: PSYCHOTHERAPY, hands down! I’m a huge advocate for mental health care and thrilled to see it becoming less stigmatized, especially for BIPOC people. My therapist of 15+ years has gotten me through some particularly dark times in my 20’s.

And something you’re ready to put behind you? 

ROZ: I’m ready for my body weight to not dictate my value as a person. Despite how confident I appear, I have quite a few size-related demons to work through. Addressing this issue continues to be a long and exhausting process, but important to experience.

You’re launching more content on Fitbit Premium soon—exciting! Can you share what your favorite kind of content is to shoot and why?  

ROZ: I love the videos when I move at an even, steady pace, because I know others can easily follow along. I want my content to be as accessible to exercise virgins as possible.

Anything else you’d like to share? 

ROZ: Hi Beyonce. Lemme know when you’re ready for me to join you on tour. I have a pole, a passport, and no kids.

The post Roz the Diva is Nontraditional in More Ways than One—Here’s Why She Thinks Representation is So Important, On and Off the Pole appeared first on Fitbit Blog.

We have exciting news, Fitbitters! Earlier this month, we held our first ever event at Youtube Studios in Los Angeles with top social content creators to celebrate the launch of our newest tracker, Inspire 3. The event was such a success that we’d love to tell you all about it—and get you in on the action, too!

Inspire 3, the next generation of Fitbit’s popular health and fitness tracker, is here to help you begin your journey to your best self. It was designed to make it easier to live an active, healthy lifestyle, whatever you’re doing and however you’re moving, which got us thinking—what better way to showcase the ethos of our latest tracker than through dance?

Hosted by dancer and social media creator of Lizzo’s “About Damn Time” viral TikTok dance, Jaeden Rae Gomez, we held our first #DanceItOff event, where we invited content creators to join us in learning an original dance choreographed by Jaeden herself!

#DanceItOff demonstrated how any kind of movement can be a workout and that getting active looks different for everyone. We’re ecstatic to have worked with Jaeden on this project because we feel she truly encapsulates the energy of Inspire 3: colorful, creative, and fun. 

We were also able to chat with her and get insider details on her fitness and wellness routine. Check it out.

“The best way I try to take care of my mental health and not just my physical health is by trying my best to stick to a solid routine and maintain good habits,” says Gomez. “I learned it takes 28 days to make something a habit—all it takes is persistence and motivation. That is why I love waking up early and getting active, because it helps me unfog my brain.”

Although being a dancer means she’s regularly on the move, Jaeden was also sure to tell us about how she prioritizes her rest and recovery. “My go-to self practices for when I need to take time for myself include going to the park or taking a long, hot shower and putting on a face mask afterwards,” she says.

Ready to jump in?

Whether you’re walking to work, just grabbing lunch with friends or practicing the steps of Jaeden’s #DanceItOff routine, Inspire 3 is the perfect companion for you on your health journey, however that might look.

“My advice to anyone who is wanting to start their wellness journey is that there’s no wrong or right way to start and whatever makes you feel at ease and happy is what you should focus on!” Gomez shares. “Don’t push yourself over the edge, baby steps are the best form of growth!”

Ready to learn Jaeden’s Inspire 3 dance yourself? Click play on the video above (if you haven’t already) and don’t forget to share your moves on social media using the hashtag #DanceItOff. And if you’re looking for the song to record to, you can find it here.

The post Fitbit Partners with Dancer and Social Content Creator Jaeden Rae Gomez to Host Exciting Inspire 3 Event appeared first on Fitbit Blog.

In the wellness community, adaptogens have graduated from a buzzy trend word to a routine staple as they continue to grow in popularity with no signs of slowing down. Whether you’ve noticed a coffee shop offering an ashwagandha-infused cold brew or a new lotion on the market involving red ginseng, adaptogens are popping up everywhere under the promise of various physical and mental health benefits with the primary being stress relief.

From powders that are added to food and drinks to new skincare products and supplements, it’s important to understand the basics of adaptogens before incorporating them into your wellness routine. Below we break down what adaptogens are, the different types, and their benefits. 

What are adaptogens?

Although adaptogens have recently hit the mainstream, they’ve actually been used for thousands of years in traditional Chinese medicine and Ayurveda practices to treat a variety of health issues from reducing stress and fatigue to improving focus and memory and much more. However, their effectiveness is just now starting to be corroborated by Westernized modern research. 

“There are many studies that have been done on different adaptogens over the years,” says Keri Marshall MS, ND. “Namely, there are a number of patented ashwagandha extracts that have several clinical studies, showing that ashwagandha effectively reduces stress in adults and that when taken for 60 days improves depression, anxiety, and overall stress scores as well as decreased serum cortisol, the stress hormone.”

Adaptogens are herbs, roots, and fungi that work to reduce the negative effects of stress on the body. They can improve or adapt the body’s resistance to stressors and restore the body to its normal physiological state. In other words, they are active ingredients in certain plants that are naturally occurring in nature and can help the body respond more efficiently to emotional or physical stressors.

“Adaptogens interact with the hypothalamic-pituitary-adrenal (HPA) axis, which modulates the body’s stress response,” says Dr. Dana Ellis Hunnes, PhD, MPH, and RD, clinical dietitian at UCLA Medical Center. “Research seems to indicate that adaptogens may help the body regulate itself by improving mood, balancing hormones, fighting fatigue, and possibly boosting the immune system.”

Whilst adaptogens are known to be relatively safe, you should always consult your doctor before introducing any kind of supplement into your routine. “I usually tell my patients to not just go and take any herb or supplement that you hear of, because they may interact with your medication (especially if you have had an organ transplant),” says Hunnes. “Sometimes, your body’s reaction to these ingredients may do more harm than good.”

Common adaptogens and their benefits

There are numerous types of adaptogenic herbs with each having its own specific effect. “Adaptogens are especially beneficial for people looking to restore energy and stamina, as well as focus and concentration,” says Dr. Marshall. “In many cases, people who find themselves getting sick frequently, may benefit from taking adaptogens to help restore balance to the immune system.”

Here are just a few of the most popular and their benefits:

Ashwagandha: shown to help reduce anxiety and depression.

Ginseng: which refers to either American or Asian ginseng, and is used to combat fatigue.

Reishi: a type of mushroom adaptogen used to boost the immune system.

Rhodiola: to reduce fatigue, depression, and pain.

Schisandra: for improved concentration, coordination, and endurance.

Tulsi also known as “holy basil”: used to increase focus, decrease anxiety, and boost the immune system.

The post Your Guide to Adaptogens and Their Health Benefits appeared first on Fitbit Blog.

When you’re trying to take your fitness to the next level, it’s natural to assume you should go longer and harder. But what if you didn’t have to? According to fitness authorities, like the American Council on Exercise and the American College of Sports Medicine, the key to achieving your goals isn’t doing more. It’s about balancing your training with a special kind of rest called active recovery.

What exactly is active recovery, and how can it work for you? Here’s everything you need to know.

What is active recovery?  

Rest might be just what the trainer ordered. But that doesn’t mean lounging around on the couch with the crossword. According to recent research, the best way to re-energize sore, spent muscles—and come back stronger and faster—is to keep moving, just at a lower intensity. Why? “Recovery is all about blood flow to bring nutrients to muscles and joints for repair and to carry away waste products from broken down muscle tissue,” says Jonathan Ross, CPT, owner of Aion Fitness and author of Abs Revealed. “But muscles only get blood flow from movement.”

Active versus passive recovery

That’s not to say that curling up with a good book or vegging out in front of the TV is entirely useless. “The body will still recover, but it may take longer than if you were to incorporate active movement,” says Alana Myers, MS, CPT, an ACE-certified personal trainer and health coach. 

That’s because this more passive recovery allows blood to pool in the extremities and doesn’t promote circulation. So, it’s not nearly as effective at delivering the nutrients that hungry, depleted muscles need to rebuild glycogen and creatine phosphate for better energy, power, and endurance. And it isn’t as efficient at removing waste products created during exercise, either. 

Finding the right balance

If you’re wondering how much active recovery to aim for, the answer is different for everyone, depending on how fit you are and how hard you train. For example, someone who is in killer shape might be able to get away with as little as one day a week. But for most of us, taking a recovery day after two to three days of heavier workouts is a good goal. The best way to know for sure, says Myers, is by paying attention to how sore your muscles are. 

5 ways to recover faster

One of the really nice things about active recovery is that it doesn’t require much time. For example, Ross likes to aim for two speedy 10-minute sessions a day targeting the sorest muscles (although you can always go longer if you like).

Which activities are best? “One person’s hour-long hike for active recovery will be another person’s workout, so it really depends on your fitness level,” says Ross.

If that sounds good, these activities can get you started.

Cross training. Switching up your workout is a great way to give tired muscles the break they need. If you usually run, try a leisurely bike ride. Or visa-versa. Intensity-wise, aim for 30 to 60 percent of your maximum heart rate.

Yoga or Tai Chi. “The movement back and forth through a full range of motion helps move blood through the tissues,” says Ross. Bonus: they’re great stress relievers too.

Swimming. “This is one of the few recovery options that eliminate gravity and allow your body to decompress, making it excellent for relieving pain and inflammation,” says Myers.

Foam rolling. Twenty minutes of post-workout foam rolling can significantly ease muscle aches and increase range of motion. Start at the furthest point from your heart, then roll toward your heart, pausing to concentrate on tender spots for 30 to 60 seconds, suggests Myers.

Stretching. When you’re short on time, try a quick stretch session, focusing on the sorest muscle groups for 30 to 90 seconds, suggests Myers.

As great as light exercise is for recovery, you don’t even need to get that granular. Gardening, washing your car, walking the dog, playing table tennis, or shooting hoops also work. In the end, says Ross, the best activity for recovery is the one you enjoy the most.

The post What is Active Recovery—and Why is It So Good for You? appeared first on Fitbit Blog.

RECIPE BY LEANDRA ROUSE | PHOTOGRAPHY BY SAM EMMONS 

This satisfying and nourishing soup is a perfect weeknight dinner when temperatures drop. It uses authentic  Indian spices which have a warming effect on the body according to Ayurvedic medicine. 

This recipe combines lentils and split peas for a creamy nutty texture, with the surprise flavor burst of raisins marinated in curry. It is fantastic served over a bowl of hot rice with fresh herbs and a squeeze of lime. The combination is so flavorful, bright and warming for a Fall evening or weekend lunch. The lentil-split pea combination was inspired by a recipe in the Esalen cookbook and adapted by infusing warming Indian spices into the broth.

Lentils should be a staple in every pantry because they are quick cooking and don’t require soaking – you can make a meal in thirty minutes! Lentils are rich in essential nutrients like protein, B vitamins, magnesium, iron, and zinc. Here they make a great soup, but you can also use them as burrito filling, sprinkled over salads, or even spooned over rice to create a hearty pilaf. 

The ancient Indian medical system, known as Ayurveda, is based on a natural and holistic approach to physical and mental health. It is one of the oldest medical systems and remains the core of the Indian medical approach. Ayurvedic medicine considers the changing health needs of the body throughout the seasons. The Ayurvedic philosophy says that in the winter, the metabolism works harder to maintain the internal body temperature. So the recommendation is to increase rich, nutrient-rich, and warming foods to help the body maintain energy. This means increasing the use of heat-generating spices like cinnamon, nutmeg, and ginger. 

This soup is so good, make a double batch and freeze it for a future dinner. It reheats beautifully and makes the healthy choice the easy one.

INGREDIENTS: 

1 cup yellow split peas

1 cup lentils, red preferred 

7 cup water

1 medium carrot, washed and diced

2 tablespoons fresh ginger, peeled and minced

2 tablespoons curry powder

¼ teaspoon ground cinnamon

¼ teaspoon ground nutmeg 

¼ teaspoon ground ginger

2 tablespoons coconut oil

8 green onions or scallions, thinly sliced

3 tablespoons golden raisins

1/3 cup tomato paste

1 14- ounce can lite coconut milk

2 teaspoons fine grain sea or Kosher salt

½ bunch cilantro, roughly chopped 

INSTRUCTIONS: 

Rinse the lentils and split peas until the water runs clear and then transfer to an extra large stock pot with 7 cups of water. Quickly bring to a boil and then reduce to a simmer. Chop and add the carrot and 1 tablespoon fresh ginger. Cover and simmer until the split peas soften, approximately 30 minutes.  

While the lentils simmer, heat a small saucepan over low heat and toast the warming spices—curry powder, ground cinnamon, ground nutmeg, and the ground ginger. Heat until fragrant, being careful not to burn. Set aside.

In the same sauce pan, heat coconut oil over medium heat and add half the green onions, the remaining 1 tablespoon of ginger, and raisins. Saute for two minutes, then add the tomato paste, and saute another couple of minutes. Add the toasted spices to the tomato paste mixture and stir to combine. Add this mixture to the simmering lentils along with the coconut milk and salt. 

Cook all together for 20 minutes or until the soup reaches your preferred consistency. The longer you simmer the soup the thicker it will be. 

Serve warm over rice with a generous serving  of chopped green onions, cilantro, and squeeze of lime juice. A spoonful of yogurt and your favorite hot sauce are also great additions. 

Makes 8 servings.

NUTRITION FACTS (PER SERVING): 

Calories 220

Protein 10 g

Total fat 7 g

Saturated fat 6 g 

Cholesterol 0 mg

Carbs 29 g 

Fiber 8 g 

Total sugars 5 g 

Added sugars 0 g 

Sodium 530 mg 

The post Healthy Recipe: Warming Green Lentil Soup appeared first on Fitbit Blog.

Who’s “That Girl”? If you’re on TikTok and Instagram, you have likely seen some iteration of the trendy aesthetic, but if you’re not familiar, you should know that “That Girl” is no one person, but the embodiment of an aspirational social media trend and lifestyle aesthetic.     

Traits of That Girl include a clean and sober lifestyle that involves waking up at 5 or 6AM to get in a workout, meditate, journal, and consume a green juice, and plenty of beautifully-curated productivity vlogs with social media footage of all of the above. (Other versions drink hot water with lemon every morning, smoothie in hand and clay face mask on.) Of course, at Fitbit, we’re the first to point out that there’s nothing inherently wrong with having a morning routine like this if it works for you. It’s incredibly motivating for many. 

What can make this seemingly wholesome trend problematic is that it most often promotes this kind of lifestyle with no room for straying from the routine. Health and wellness today are about so much more than checking off actions like these, by rote, from your to-do list. 

And if you’re eating healthy foods, getting enough Zzz’s, and working out regularly, who’s to say that any one aspect of your routine—like the ability to abide by an early morning wakeup call—is entirely indicative of your state of personal well-being, anyway?  

Plus, That Girl is often portrayed by a person of a certain race, class, and body type. She’s white, wealthy, and slender, what is still considered “conventionally attractive” in most wellness circles—for example, in your weekly yoga class. It’s not very inclusive when you consider all the different types of people who pursue health and wellness—and who deserve to feel welcome in said yoga class.

In our monthly content series on the Fitbit blog, Meet the Trailblazers, we strive to put a spotlight on the work of POC wellness and fitness creators who don’t fit the conventional mold, and who are making waves in their communities in order to point out that we shouldn’t have to fit in to said mold in order to pursue our own sense of well-being in today’s world. 

When asked if there’s a certain wellness trend she’d put behind her, Les Alfred of Balanced Black Girl shared that she’d do away with “the idea that wellness has a singular look or aesthetic. The journey to being well can look and feel so many different ways, and tying a singular aesthetic to what it means to pursue wellness is exclusionary and limiting.” 

So how can you avoid the pitfalls of this trend? 

Remember that wellness is subjective. The wellness industry of today’s world is full of unrealistic standards, and the That Girl aesthetic is another offshoot of that.

That said, the trend is appealing for a reason. (The TikTok hashtag alone currently has a whopping 7 billion views.) Many do indeed see That Girl’s lifestyle as aspirational and motivating. If you’ve changed your own lifestyle to incorporate healthier habits—whether it’s in a physical sense, your mental health, or across the board—or you merely want to, that’s undeniably inspiring. It makes it hard to deny the siren call of becoming That Girl, and the mindset that you’ll be leading a happier and more fulfilling life because of it. 

But is it real? Is it an everyday practice? Or is “she” posting it as part of a productivity vlog series for a few weeks, and then returning to her normal routine, whatever that may entail? Social media is not real life, so we can’t always know what’s behind the screen. But what we can remind ourselves is this: What works for one person may not work for others, and vice versa. If it works for you, that matters. But if it doesn’t, that’s OK too. 

Either way, it’s important to remember that reaching your “full potential” when it comes to wellness will mean something different for everyone. There’s no hard and fast rule that you need to become That Girl, and that if any one aspect of her routine isn’t met, your own potential for wellness won’t be, either. 

Rest is key. Self-care also means something different to everyone, but most of us can agree that rest is an essential part of it. Physician, researcher, and author Dr. Saundra Dalton-Smith shared in a famous 2019 TEDx Talk that there are 7 different types of rest we need: physical, mental, sensory, creative, emotional, social, and spiritual. 

When it comes to physical rest, if you’re familiar with Fitbit’s Daily Readiness Score you already know it can help break down why on some days, you wake up ready for a challenging workout—and on others, you need more time for recovery. You may not find That Girl’s 5AM alarm as motivating on a rest day. 

It’s one thing to push through sensations of tiredness every so often, but another if we’re constantly pushing ourselves to achieve without getting an adequate amount of rest, both in the physical sense and across the remaining pillars. 

Doing so regularly is when the risk of burnout becomes a reality, and most of us are already familiar with just how high levels of stress and burnout have extended today.  

Progress, not perfectionism. Again, the journey of self-improvement is really an admirable one, but not only that—for many people it’s a lifelong pursuit. With that in mind, it’s important to remember that it’s not, or at least shouldn’t be, about perfectionism. We can get so caught up in competition with ourselves, in trying to make ourselves better than we were yesterday, that we forget to celebrate our wins. 

The idea here is that it’s about progress, not perfection—you are enough as you are, even while pursuing who you want to be. And that stands, whether you feel motivated to become “That Girl” or not. 

The post Is “That Girl” Toxic? Here’s What to Know About This Social Media Trend appeared first on Fitbit Blog.

One of the rules of sleep hygiene is to go to sleep and wake up at the same time every night. But let’s be real—no one is perfect! And if you’re living a healthy, balanced life, there are going to be nights when you stay up way past your bedtime, mornings where you sleep in, and stretches of time when you’re just not getting enough high-quality sleep. 

And while having a night or two where you’re totally off your typical sleep schedule is perfectly normal (it happens to the best of us!), chances are, you’re not going to feel great the next day. And if that one night of “off” sleep turns into a longer-lasting trend, it could lead to a host of both short-term and long-term side effects, including heightened anxiety, depressed mood, and an increased risk for hypertension and cardiovascular disease.

So the question is, how do you recover from the occasional “off” night of sleep—and not only feel more energetic throughout the day, but get back to getting the sleep you need to feel your best and function at your highest level?

Drink plenty of water—and avoid too much caffeine

When you wake up in the morning after a poor night’s sleep, your first instinct might be to grab a cup of coffee. But if you really want to feel more alert and awake, the best beverage you can reach for? Good, old-fashioned H2O.

“Poor sleep can dehydrate you—and dehydration worsens fatigue,” says Vanessa Osorio, certified sleep science coach at Sleepopolis. “Therefore, it’s very important to stay hydrated after a bad night’s sleep.”

If you’re recovering from an off night of sleep, make proper hydration a priority. While there’s no single benchmark for hydration, aiming for eight 8oz glasses of water throughout the day is a good place to start.

And if you do need a jolt of caffeine to get you going, no worries; just make sure not to drink too much or drink it too late in the day. Otherwise, you might find yourself struggling to drift off to sleep when bedtime hits.

“While having a cup or two of coffee or another caffeinated beverage the morning after a bad night’s sleep is fine, overdoing it will just make you feel anxious and jittery—and if you’re depending on caffeine to get you through the day, chances are you are putting yourself at risk for another sleepless night,” says Osorio.

Take a cat nap

If your off night of sleep has you struggling to keep your eyes open, a quick cat nap might help you find the energy you need to power through your day and make it to bedtime.

“A short mid-day power nap, especially after a bad night’s sleep, can actually help you repay some of your sleep debt and speed up your recovery,” says Osorio. “A 15 to 20 minute nap can give you a major boost in energy and improve your cognitive functioning, all while helping you avoid that groggy feeling [many experience after a bad night’s sleep].”

Just make sure to keep your nap short and sweet. “Napping longer than 30 minutes will make it difficult to fall asleep later that night and will just mess up your sleep schedule even more,” says Osorio. 

Exercise (at the right time)

When you’re feeling exhausted, a workout might sound like the last thing you want to do. But if you want to start feeling better and more energetic? It could be exactly what you need to do.

The good news? There’s no need to sweat it out at an intense HIIT class or go for a 10-mile run to get the benefits of exercise. “After having a bad night’s sleep, you probably won’t feel like doing an intense gym session, but doing some light exercise will increase alertness and help reduce fatigue,” says Osorio. 

Just make sure to workout earlier in the day; otherwise, your workout could make it harder to fall asleep. “When we exercise, we release chemicals like cortisol that help us feel energized—but are also very wake-promoting,” says Dr. Chelsie Rohrscheib, neuroscientist and head sleep expert at Wesper. “If you are struggling to sleep, you should limit your exercise window to the morning or early afternoon so those energizing chemicals don’t affect your sleep.”

Get plenty of natural light during the day…

To feel more energized, get outside and expose yourself to the natural light. “Not only does the exposure to natural light help you feel more awake and energized, but it also helps regulate your sleep-wake cycle—also known as your circadian rhythm—and helps restore balance,” says Osorio. “So getting in as much natural light during the day, especially in the morning after you wake up, will help you feel better and your body recover faster”—and make it easier to get back on your typical sleep schedule.

…and avoid unnatural light during the evening

Soaking up plenty of natural light during the day is great. But in the evening hours, you want to signal to your brain that sleep time is approaching—and that means avoiding unnatural light once the sun goes down.

Or, more specifically, light from your screens (think cell phones, computers, and TVs). The blue light screens emit can mimic the light from the sun, which can throw off your circadian rhythm, making it harder to drift off to sleep.

“Screens are especially problematic because they emit blue wave light, which is similar to the light of the sun,” says Rohrscheib. “This can trick your brain into thinking it is still early and not yet time for bed.”

The post How to Recover From an Off Night of Sleep—and Get Back to Sleeping Well appeared first on Fitbit Blog.