You’ve just looked at your calendar and between demands at work and home, you’ve got a pretty hectic schedule to navigate. Whether you’re working from home or finding your way into the office, chaotic lives can potentially lead to stress, difficulty sleeping, and many people find themselves fatigued during the workday. 

Fatigue has several symptoms including moodiness, drowsiness, loss of energy, and lack of concentration and motivation.  And of course, none of these are ideal qualities to be recognized for at your job. Fatigue not only can make you appear less personal and efficient at work but it can also pose a serious safety risk if you work in a hazardous position. Plus, long term fatigue can impact your emotional and psychological well-being. It’s important to be aware of your fatigue and, if needed, bring it to the attention of your doctor. 

To combat fatigue and cope with lifestyle factors, here are a few tips. 

Quick Energizers

Short bursts of energy can come from a variety of sources: 

Eat a snack that combines complex carbohydrates and protein.

Go on a quick walk to re-energize your entire body. 
Do mini-meditation, either using Premium or simply the Relax feature on your watch. This short two-minute session allows you to calm down and feel more in control.
Drink a glass of water. Hydration can help you feel more alert, similar to caffeine. 

Lifestyle Changes

Take an opportunity to fight fatigue long term by incorporating these healthy lifestyle changes:

Reduce your caffeine to one to two caffeinated beverages per day. Drinking the stimulant early in the day reduces energy late at night.
Save your energy for things you want to do, like playing with your kids or dancing in your kitchen. This form of physical activity will help fuel you.
Set boundaries on each of your calendars to help manage your stress regularly. 

Improve your Sleep Habits 

Generally, fatigue is caused by poor or insufficient quantity of sleep. To help improve this area of your health, aim for 7 to 8 hours per night, even if this means rearranging your schedule.  

Create a quality sleep environment through temperature control, noise levels, and lighting. 
Use Sleep features to create a target sleep schedule to wake and rest at the same time throughout the week and on the weekend.
Limit known stimulants including caffeine, alcohol, large meals, or vigorous exercise close to your bedtime. 

Disclaimer: Fatigue can be linked to an underlying medical issue, psychological condition, or sleep disorders. Consider seeing your physician to check to see if this applies to you, especially if this information does not relieve your fatigue.  

The post Feeling Fatigued at Work? Try These Tips to Stay Energized appeared first on Fitbit Blog.

My Fitbit story began on Christmas Eve last year. It was a joyful and hectic time. My wife and I have four grown children and ten grandchildren, so we had a lot of people visiting. That morning, when I checked my health metrics on my Charge 5, I noticed that my heart rate variability (HRV) had not registered during the night. I hadn’t looked at the ECG feature for a while, so out of curiosity, I decided to try it.* The read-out indicated that my heart was in a state of atrial fibrillation. The chambers of my heart were not contracting in their normal coordinated fashion. I also noticed that my heart rate was slightly elevated, but I couldn’t feel any unusual palpitations. 

I was a little concerned, but I didn’t think I was in immediate danger. I decided not to tell my wife or family until after Christmas. I didn’t want to worry anyone and thought it might resolve on its own. I did borrow my wife’s Charge 5 to double check the results, and sure enough, it showed the same AFib reading. 

Five days later, after we had cleaned up from the celebrations, I made an appointment to see my primary care doctor. I showed him that my Charge 5 was still indicating that I had AFib. After consulting with a cardiologist, I started on a series of tests to try and figure out what might be causing the change in my heart rhythm. 

After all the tests came back, I learned two surprising things. Apparently, I had had a heart defect from birth. It’s called a bicuspid aortic valve—basically, one of the valves in my heart that is supposed to have three flaps that open and close only has two. It’s a relatively common defect, and it has never stopped me from leading an active life. Unfortunately, it can make you more prone to other complications, one of which the doctors found. In examining my heart, they discovered a thoracic aortic aneurysm. One of the large blood vessels that carry blood from my heart to the rest of my body was larger and weaker than it should normally be. 

Aortic aneurysms are scary because they often have no symptoms and the weakened blood vessel can break with no warning. That can be deadly. Once you know about the condition, your doctor can monitor the size of the aneurysm over time to see if it is getting larger. I’m not a candidate for surgery unless my doctors see a significant change. I now have a whole panel of doctors who will monitor my condition into the future. 

When I first got the diagnosis, I was worried that it would drastically change my lifestyle. I’m 62 years old and I’ve always been very active. I played sports in high school, then went on to serve 7 years in the military and 25 years in law enforcement. I’ve been retired for 9 years and my wife and I have an exercise regime that includes weight training, biking, and a rowing machine. We have dogs and like to walk at least two miles a day. Our garage is pretty much a full-functioning gym. Giving up those activities would have been depressing. 

Fortunately, the doctors told me it was just as important as ever to stay active if I followed a few modifications. They told me to reduce my weight by 20 percent, monitor my heart rate while exercising, and not hold my breath. 

I’m now on a low dose of heart medication, and the AFib has resolved for now but I check it regularly using my Charge 5. I also use my Fitbit to monitor my heart rate while I exercise to make sure that it doesn’t get too high, and I check my Daily Readiness Score every day along with keeping track of my Active Zone Minutes for the week. If I had never used the ECG feature on my Fitbit, I likely would not have learned about my two heart conditions. That knowledge will play a major role in my chances of having a longer and healthier life. 

As told to Ethan Watters

*The Fitbit ECG app is only available in select countries. Not intended for use by people under 22 years old. See fitbit.com/ecg for additional details.”

The post Discover How This Veteran Used His Charge 5 As a Catalyst for a Critical Health Care Journey appeared first on Fitbit Blog.

Bulk-cooking is an important kitchen skill in successful meal planning. And make-ahead breakfasts are easy to incorporate and will save you a ton of time on a busy morning. What makes this recipe different from the hundreds of overnight oat recipes out there is the use of the slow cooker. When steel-cut oats are cooked low and slow over several hours, the result is a smooth silky porridge texture similar to a flan. This texture, combined with the richness of almond butter and honey, really puts this bowl of oats into a category all its own. 

And as if the uniqueness of the dish wasn’t tempting enough, the comforting feeling of waking up to the smell of cinnamon and a hot bowl of porridge waiting for you will put you over the edge. Once you fall in love, make it a double batch and reheat and eat all week. 

INGREDIENTS:

1 cup whole milk

½ cup steel cut oatmeal

1 whole stick cinnamon 

Pinch of salt

3 tablespoons almond butter

1 tablespoon honey 

ALSO NEEDED: 

Slow cooker or Instant Pot

A glass measuring cup, bowl, or jar large enough to hold four cups of liquid, and sit inside a slow cooker with the lid placed on top. 

INSTRUCTIONS: 

In a large glass measuring cup stir together 2 cups of water, milk, oatmeal, and salt. Place the cup into an empty slow cooker and then add enough water to the slow cooker so that it comes halfway up the outside of the measuring cup. Place the lid of the slow cooker on top, slightly ajar. Set the slow cooker to “low” and go to bed. 

In the morning, stir the oatmeal to combine any clumps that may have formed at the bottom of the jar. Then stir in almond butter and honey. Serve the porridge hot and topped with your favorite fruit, nuts and milk. 

Makes 4 servings. 

NUTRITION FACTS (PER SERVING): 

Calories 220

Protein  7 g

Total fat  10 g

Saturated fat 2 g

Cholesterol  5 mg

Carbs 27  g

Fiber 3 g

Total sugars  12 g

Added sugars  8 g

Sodium  220 mg

The post Healthy Recipe: Almond Butter and Honey Overnight Oats appeared first on Fitbit Blog.

Eight hours. That’s how long experts recommend most adults sleep every night. But why is that? Why should we spend one-third of the day—what amounts to one-third of our lives—catching Zzz’s?

It turns out that sleep does more than provide rest. It activates systems in the body that repair damaged DNA. The molecule that contains your unique genetic code (DNA), provides the blueprint for how the cells develop and function. The environment, chemicals, diseases, aging, and other factors can damage DNA, so it doesn’t replicate as it should. Damaged DNA is implicated in the development of cancer and other diseases. That’s why repairing damaged DNA early on is so critical.

Sleep repairs DNA—but getting enough sleep is crucial 

Researchers don’t know exactly how sleep relieves DNA damage, but they found it does. In a recent study in Molecular Cell, scientists found that DNA damage increased in zebrafish when they were awake and decreased when they slept. This is especially important when it comes to the DNA in neurons, which are part of your brain, where a lack of sleep can cause temporary or even permanent damage.

The report found that sleep is vital, and getting sleep, but not enough of it, won’t completely repair the DNA. Researchers in the study found that if the zebrafish didn’t get six hours of sleep per night, they couldn’t completely repair the damage to their DNA. Scientists believe the sleep-DNA repair connection they saw in zebrafish is true for humans too. 

Additional benefits of sleep

Sleeping an average of six to eight hours per night can help your workout performance and better control your eating habits. A good night’s rest can reduce inflammation, increase energy, and even improve your skin’s health. 

The benefits aren’t just physical. Resting improves productivity and can help you be more mindful and make better decisions. 

Hopelessly sleep deprived? 

Knowing the benefits of sleep doesn’t mean people actually get enough of it. According to the Centers for Disease Control  (CDC), 35 percent of adults in the U.S. don’t get enough sleep. About half of adults say they feel sleepy three to seven times a week. 

Unfortunately, it’s hard to recover from missed sleep. Surprisingly, napping during the day or sleeping in on weekends may not be enough to reverse the missed sleep. According to The Sleep Foundation, it can take four days to recover from one hour of lost sleep and nine days to overcome a sleep deficit.  

Mental health concerns, including anxiety and depression, can make it difficult for you to fall asleep or stay asleep. Other factors can disrupt sleep, too, such as using alcohol or caffeine, being physically inactive, feeling stressed, staying up too late, or having too much screen time. Changes in routine, which are common when traveling, during holidays, or when seasons change, can wreak  havoc with your sleep patterns as well.

Recognizing when you haven’t had enough sleep

Surprisingly, you may not know if you’re sleep-deprived. Some signs, such as being sleepy during the day, are obvious.  But others are subtle—or they may be ones you’ve become accustomed to and don’t identify as being related to a lack of sleep. Not getting enough sleep can affect your mood, energy, and productivity. Other signs include: 

Feeling hungrier than usual or gaining weight
Increased impulsivity
Difficulty remembering
Trouble making decisions
Lacking coordination
Getting sick more frequently
Having trouble seeing

If you’re not getting the recommended amount of sleep and have these signs, you may need more and better quality sleep.

Tips for better sleep

You may not be able to make up for weeks, months, or years of sleep deprivation, but you can start building your sleep bank with regular rest.

Assess the quality of your sleep. Do you lie in bed for hours? Fall asleep as soon as your head hits the pillow? Or go to sleep only to wake up at 1 a.m.? Beyond the number of hours you sleep, assess how well you sleep. Do you feel rested when you wake up? 

As you sleep, you go through multiple sleep cycles, each having several stages—light, deep, and REM. Spending enough time in each stage is critical to feeling rested when you wake up. 

With tools like a Fitbit tracker, you can monitor your sleep and see how much time you’ve spent in each sleep stage to see if you should adjust any areas of your sleep habits. 

Set a schedule. Experts suggest trying to wake up and go to sleep at the same time each day, including the weekend. You may need to change the schedule occasionally, but a regular bedtime will help cue your body to sleep.

Power down your devices. If you currently check emails and social media or watch movies right before bed, those digital distractions affect your body’s circadian rhythm and wind you up instead of settling you down. Instead, power down your digital devices an hour before bed. Then, read a book, take a bath, meditate or do another relaxing activity that helps you transition to sleep. 

Adjust the room. Make sure the physical properties of the room support sleep. Keep the room temperature cool and comfortable. Cover up any lights from chargers. Use an eye mask or ear plugs to block out sights and sounds. 

Consider sleep tools like Fitbit’s Snore and Noise Detect to identify snoring and ambient noises that can disrupt sleep. Meditation apps (yes, they’re on your phone, but you can turn them on and place your phone face down so the device light isn’t distracting) can help you rewind and ease you into sleep.

You can also tune into guided meditations with Fitbit Premium. Check out some examples here.

Getting regular, restorative sleep isn’t an indulgence. It’s a necessity for your physical, mental, and emotional wellbeing. The one-third of your life you spend sleeping well can help you make the most of the two-thirds of your life you spend awake.

The post What’s the Real Reason We Spend One-Third of Our Lives Asleep? Here’s Why We Need It  appeared first on Fitbit Blog.

Let’s be honest, when someone says “mindfulness practice” most of us imagine someone sitting cross legged, on a yoga mat with hands in prayer, and in total silence or softly humming. 

While meditating is a common way to practice mindfulness, you might be surprised to learn that there are a variety of ways to find mindfulness at any time throughout your day.

Keep reading to learn why practicing mindfulness a few times a day can be beneficial to your wellbeing—plus five easy ways to incorporate it into your daily routine.

What are the benefits of being mindful?

Mindfulness involves focusing on your awareness in the present moment and bringing attention to your sensations, feelings, thoughts, and surrounding environment. A mindfulness practice is for everyone and anyone, and can be an effective mental health tool for those who want to improve or have more control over their thoughts, feelings, and emotions.

Studies have shown that mindfulness, mindful awareness, or meditation can also be beneficial to your physical body. It can help reduce blood pressure, improve immune function, enhance mood, and reduce overall stress.

5 unexpected ways to find mindfulness in your daily life

Notice and stay present with body sensations. Sure, sitting on a yoga mat in a relaxed environment might be the ideal place for this, but it can also be done while sitting at your desk with your eyes closed for a few moments or even while you’re in movement. 

For example, if you’re on a run and your mind is racing, concentrate your attention on your feet. Notice how they feel when each one touches the ground and lifts off again. Do you feel the cushion of your shoe or the tightness of your laces? Focus on this for a few minutes.

Take a walk without your phone (which means without listening to music or your regular podcast, etc). Keep your technology at home and take a walk through your neighborhood, park, or somewhere in nature. Notice where your thoughts go, let them pass through your mind, then simply let them go. I like to envision thoughts coming in one ear then slowly exiting out the other.

Bring your attention to what you hear. Is it tree branches blowing in the wind or cars passing you by? Are there people talking in the distance or dogs barking nearby?

When you’re having a conversation, really engage. Listen to what the other person is saying, instead of planning out what you’ll respond in your head before answering. Notice their features as they speak, like the color of their eyes or the sound of their voice. If you’re talking on the phone, close your eyes to avoid outside distractions so you can really concentrate on what they’re saying.

Whatever you’re doing—no matter how menial the task (i.e. washing the dishes)—stay present. Instead of just going through the motions, really notice the sensations that come over you as you complete the task. Even if it’s one you do every single day, you’ll be surprised what may come up simply by paying more attention. 

Take a mindful shower. Whether it’s a short or long shower, take a moment to notice how you feel both mentally and physically. What does water feel like on your skin? What’s the smell of the soap? Is the temperature hot or cold? Listen to the water falling. Is the shower soothing or uncomfortable? Are you rushing to get out or taking your time? Take note of your emotions as you go through the motions.

The post 5 Unexpected Ways to Find Mindfulness appeared first on Fitbit Blog.

After COVID-era social distancing and solo workouts, interest in group fitness activities like bootcamps, fitness challenges, and obstacle courses that bring people together to break a sweat have surged.

Just like military bootcamps, where drill instructors run new recruits through a series of exercises from squats and lunges to crunches and pull-ups, fitness bootcamps are fast-paced, instructor-led classes that provide a total strength and cardio workout. No camouflage or buzz cuts required!

The latest data shows that outdoor activities, high-intensity interval training (HIIT), and group exercise training are among the top 20 fitness trends for 2022. Bootcamps bring all of those elements together for one heart-pumping workout.

Ashley Borden, master CPT, a celebrity personal trainer and lifestyle expert, believes that bootcamps and obstacle courses appeal to those who love a challenging workout and thrive on competition. She adds, “You can’t check out mentally, you’re pushed by the feeling of others working hard around you and there is so much energy.”

Bootcamps can also be organized into obstacle races that challenge competitors to perform a series of exercises as part of a race for the finish line. These classes are great preparation for events like 5K mud runs and color runs. But the fast-paced workouts can be tough, and knowing what to expect can help make bootcamp less intimidating. 

Here are some tips if you are interested in joining:

Play detective. If you’re not sure what bootcamp is all about, watch a class in action. You can peek into the group exercise room at the gym or head to the beach or park where classes are being held to see what bootcamp is all about. Borden also suggests scoping out reviews to see what others are saying about the classes.

Gather your squad. Bootcamps are group fitness classes, so consider signing up with your own group. Showing up to class with friends will help you feel more comfortable, and ensure you show up and stay committed.  Group workouts have been linked to improved quality of life and lower stress levels. Plus, you’ll have someone to sip smoothies with after a hard workout.

Prepare to sweat. In an obstacle course class, expect to crawl, jump over objects, run through mud, or throw sandbags. Moving between high intensity intervals of strength training and cardio will have you soaked with sweat by the end of class. 

Bonus: High-intensity workouts might actually help reshape your metabolism and improve your overall metabolic health. New to bootcamp? Consider starting with a 30-minute class and working up to 60-minute sessions.

Know your limits. If you’re new to group HIIT workouts, Borden suggests skipping the obstacle courses unless you’re familiar with moves like squats, planks, lunges, and pushups.

“An obstacle course generally [requires] a constant momentum and movement forward to the finish line and not as much stopping for coaching cues,” she explains. “For beginners, it might be way too many moves you have never done under time and pressure, which is a recipe for injury.” 

For bootcamp workouts, consider showing up for class early to let the instructor know you might need some extra instruction or modifications for more advanced moves. Borden also notes, “You can also opt-out of a movement if it feels too dangerous for you.”

Put the kibosh on comparisons. It can be tempting to focus on the one person who seems to progress through the movements with ease while you struggle with squats or need to take a break between burpees. 

“Like any physical activity, you need to focus on your ability and dial in perfecting your movement patterns, not focus on what others are doing,” Borden says. “Everyone has different abilities and strengths.”

Instead of making comparisons, focus on your own workout.

Push yourself. While it’s essential to listen to your body and make modifications or take breaks as needed, keep going. 

Getting through bootcamp, completing a fitness challenge, or crossing the finish line in an obstacle race is a major accomplishment and the instructors are there to encourage you to make it happen. Sure, the workouts will be hard at first, but you’ll build strength and endurance over time, and experience the rush of endorphins that comes with a great workout.

“Challenge yourself wisely and have fun,” Borden says. “Nothing feels better than pushing through a discomfort zone only to show yourself how strong and powerful you really are—no matter what level you are or where you started.”

The post A Beginner’s Guide to Bootcamp and Obstacle-Style Workouts appeared first on Fitbit Blog.

Matcha green tea became popular in the 12th century when it was discovered by a Buddhist monk who reportedly liked the feeling of calm alertness it brought to his meditations. Today, it’s become even more popularized, and is known in the nutrition community for being rich in l-theanine, caffeine, and a flavonoid called epigallocatechin gallate (EGCG), which may improve mood and concentration. 

Making a matcha latte at home rather than buying it at a pricy coffee shop will save you money and give you control over your sweeteners. But what about the froth, you may ask? Not every cup of prepared matcha will have time for the ceremonial treatment, and a high speed blender will create a fantastic frothy drink in a flash. 

The addition of raw cashews adds to the creaminess of this drink. 

INGREDIENTS:

1 cup hot water

2 tablespoons light coconut milk

1/2 teaspoon matcha green tea powder

4 raw cashews

1 date, pit removed 

INSTRUCTIONS: 

Add the water to a kettle and bring to a boil. While the water heats up, add the coconut milk, cashews, date, and matcha powder to a high-speed blender.

Once the water is hot, carefully pour it into the blender along with other ingredients. Add the lid to the blender and make sure it is securely on with all vents closed. 

Blend on low and then gradually increase until blending on high until cashews and dates are completely smooth and matcha is frothy—approximately 20 seconds. Immediately pour into a mug and enjoy.  

Serves 1. 

NUTRITION FACTS (PER SERVING): 

Calories 130

Protein  2 g

Total fat  5 g

Saturated fat  2 g

Cholesterol  0 mg

Carbs 22  g

Fiber 2  g

Total sugars  17 g

Added sugars  0 g

Sodium  15 mg

The post Healthy Recipe: Blended Matcha Latte with Cashews and Dates appeared first on Fitbit Blog.

Get pumped: exciting new features are now available for Fitbit Luxe and Charge 5 users! Update your device now to unlock fun new clock faces. Plus, a way to locate your misplaced phone with the addition of the Find Phone app.

Keep reading to learn more about how your device is getting better.

What’s new?

Both Luxe and Charge 5 users will be able to switch it up with two new beautiful clockfaces called Bloom, plus an additional chic clockface for Luxe. Check them out here:

That’s not all, misplaced your phone? No problem! You’ll now be able conveniently find your phone with the new Find Phone app via your Luxe and Charge 5. Your device will even be able to locate it if your phone is on Do Not Disturb. Here’s how to do it:

Open the Find Phone app on your tracker.
Tap Find Phone. Your phone rings loudly.
When you locate your phone, tap Cancel to end the ringtone.

You don’t want to hold off on this update—head to the Fitbit app today to update your device!

The post Exciting New Features Coming to Fitbit Luxe and Charge 5 appeared first on Fitbit Blog.

Forget about special elixirs, exotic berries, and wonder supplements to supercharge a man’s health. The secret to increasing mental stamina, energy, vitality, and improving health can be found at your local farmers market or food store. 

Here is a list of common foods that every man can add to his shopping list to man-tain his health and wellbeing.

Cooked Tomatoes. According to the American Cancer Society, one in eight men will develop prostate cancer in their lifetime. Prostate cancer is the second most common cancer in men and the fifth leading cause of death globally. While there is no sure way to prevent prostate cancer, reducing risk through diet and lifestyle is key. 

Exercise, healthy body weight, and increasing your vegetables are especially important. New research on a compound called lycopene that is naturally found in red vegetables and fruit may reduce oxidative stress and inflammation in prostate cells. Lycopene belongs to the carotenoid family and is what gives fruits and vegetables like papaya, watermelon, and tomatoes their vibrant color. Tomatoes are one of the richest natural sources of lycopene and absorption into the body is highest when lycopene is cooked. Why not add a leafy salad and pasta with tomato sauce to your dining plans?  

Walnuts. Walnuts are a fantastic source of nutrition—rich in polyunsaturated fatty acids, protein, fiber, magnesium, and vitamin B6. Research shows that walnuts may improve our ability to focus and think by reducing the inflammatory load on the brain, as well as improving cognition. In the long-term, eating walnuts as part of a healthy diet may slow brain aging and reduce the risk of neurodegenerative diseases. The tasty nut that looks like a “brain” may also be the perfect brain food snack!

Plus, recent research found that regularly including walnuts in the diet may improve sperm health and fertility.

Oysters. Casanova used to dine on 50 oysters for breakfast. While there is no scientific evidence to support that oysters are an aphrodisiac, his zest for life might have been aided by his regular consumption of this seafood. 

Oysters are low in calories, high in protein and rich in the essential nutrients—zinc, selenium, iron, copper, and vitamins D and B12. These are nutrients that support sexual health and immunity. Whether you like them raw, steamed, breaded, or in a stew, when in season, oysters are a great seafood choice.

Turkey. COVID-19 has triggered a 25 percent increase in the prevalence of anxiety and depression worldwide. New research shows that diet plays a crucial role in reducing depressive symptoms by influencing pathways in the brain and our gut microbiome. Consuming a diet that contains adequate amounts of the amino acid tryptophan is one way to ensure your brain produces sufficient serotonin, described as the “happy hormone” because of its mood-enhancing effect. 

So, include turkey all year round, not just at Thanksgiving. Add turkey to your lunchtime sandwich or substitute it for chicken to help boost your intake of tryptophan. 

Salmon. Salmon is rich in fats known as very-long chain omega 3 fatty acids (EPA and DHA). These fats may help to maintain heart health by improving heart rate, reducing the risk of blood clots and inflammation, and lowering HDL cholesterol. Heart disease is the leading cause of death in American men, so it’s clear that we need to be more mindful of our heart health. 

The American Heart Association recommends getting two serves of fatty fish a week. Regularly including salmon in your diet is a good start. Other good sources of omega 3 fats include sardines, herring, and mackerel. Next time you broil or grill, consider your favorite fish instead of steak.

Eggs. Eggs have been vilified over the years with their association with risk of heart disease, stroke, and type 2 diabetes. However, more recent research suggests eggs might have been a victim of the company they keep. Eggs are often served with processed meats and cheese and cooked in harmful fats. 

Eggs are nutritional powerhouses containing 11 different essential vitamins and minerals. They are packed with protein, vitamin B12, monounsaturated fat, phosphorous, iodine, folate, vitamin A, and selenium. The latter may play a protective role against prostate cancer. 

Eating eggs several times a week is a staple in homes across the world, and they unquestionably get this dietitian’s nod of approval. They’re so versatile, and you can have them at any time of the day. They can be boiled, scrambled, poached, served on toast, or in salads and sandwiches, and they’re a fundamental ingredient in baking. Some would say they’re pretty unbeatable.

Milk. Milk is an excellent source of vitamins and minerals, particularly bone-building calcium and it’s packed with slow-releasing energy and muscle-building protein. It’s the perfect post-exercise drink as it is high in leucine, an amino acid that helps to fast-track muscle growth and recovery. Osteopenia and osteoporosis don’t only affect women, so it’s crucial that men also include a variety of calcium-rich foods in their diet. Milk and other dairy foods are the best sources of dietary calcium. So you can wear your milk mustache with pride.  

Beans, legumes, and pulses. Beans and peas are called legumes when eaten fresh and pulses when used in the dried form; both are packed full of vitamins B1 and B6, folate, iron, magnesium, phosphorous, copper, potassium, zinc, and selenium. Plus, they are low in fat, rich in fiber, and have a low glycemic-index, helping you to feel full for longer. 

Studies have consistently shown that eating enough dietary fiber and consuming a variety of sources of dietary fiber can improve gut health and microbiome. Research continues to support the benefit of a diet high in dietary fiber and reduced risk of colorectal cancer. Worryingly, colorectal cancer is the third most common cause of cancer in men in America. Regularly include beans and legumes in salads, pasta sauces, soups or mash them into a hummus to boost your fiber intake. They’re also a great alternative to meat if you want to reduce your animal protein consumption.

Including some of these everyday foods may just be the solution a man needs to improve his overall health and wellbeing, as well as ward off sickness and disease. And, just as importantly, his taste buds will approve, too. Bon appetit, gentlemen.

The post Eight Foods to Supercharge a Man’s Health appeared first on Fitbit Blog.

Everyone experiences stress from time to time. When most people think about stress, the first thing that comes to mind is the feeling of mental tension in the face of life’s challenges. But stress is much more broad than that. It is the body’s normal response to anything that throws it out of balance. It has a physical response (sweaty skin and racing heart) and an emotional response (worry, excitement, or frustration), and it can be caused by a variety of triggers ranging from “negative” events (big work deadline) to “positive” events (exciting vacation) to physical activity or injury and stimulating substances like caffeine, nicotine, or others. 

Stress can actually be helpful in small doses, like to help meet a deadline or to avoid danger, but chronic stress can negatively affect your health and well-being. That means that managing stress, so that it doesn’t become chronic, is an important part of a healthy lifestyle. 

The Fitbit Stress Management experience helps you to develop greater awareness of both your physical signs of stress and your moods, so that you can begin to understand how your stress typically presents and what may trigger it. In addition, it helps you to identify and focus on behaviors that may help to decrease both your physical and psychological stress response. Below are some common ways to manage stress or build resilience to future stress events.

Mindfulness

Mindfulness is the ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Meditation, as most of us know, is a way to practice and cultivate mindfulness. Engaging in brief mindfulness meditation practice for as little as ten minutes a day can help you bring a present-moment focus and sense of calm to the rest of your day. Read more posts on how to cultivate mindfulness here.  

Practicing mindfulness can help you sleep better, improve resilience to stress, enhance your ability to focus, and lower your heart disease risk. Research has also shown mindfulness meditation can help reduce symptoms of anxiety and depression. Plus, meditation changes our brain and biology in positive ways, improving mental and physical health. Sustained mindfulness practice over time has been shown to change the way your brain responds to emotional stressors enabling you to face challenges with more calm, clarity, and focus. 

How Fitbit can help: Set a weekly target in the Fitbit app of days per week to practice mindfulness. Access different types of mindfulness and meditation sessions from the Discover and Mindfulness sections and track your progress. Bookmark your favorites for easy access to sessions you like best. 

You can see how your HR (and EDA if applicable) change throughout your sessions and reflect on your stress level. Depending on your Fitbit device, you can also leverage the Relax app for guided breathing or the EDA Scan app to learn more about your body during a mindfulness or meditation session. 

Mood logging

Identifying your moods can improve your understanding of what triggers your emotions. It can help to decrease the intensity of your emotions, in addition to the stress on your body from the adverse experience and help you influence those emotions.

Said differently, taking a step back from feeling ‘stressed’ to really hone in on your feelings—anger, worry, excitement—can help you reframe the situation in a way that puts you in more control. Emotional awareness has been shown to help strengthen your brain and build resilience to future stress.

How Fitbit can help: Log your mood after mindfulness sessions as well. You may start to identify trends to help you better manage stress. See how your moods vary throughout the day and whether they align with your Stress Management Score. You may identify trends which can influence your future behavior.

Active Zone Minutes

The positive impact of physical activity on both the emotional and physical components of stress is exciting. As little as 10 minutes of exercise is enough to improve mood, and 30 minutes of moderate to vigorous physical activity can improve mood for up to 24 hours. 

Exercise also helps to fight depression and may be as effective as antidepressant medications. It also lowers stress hormones that are part of the physical stress response and lowers blood pressure.

The impact of physical activity is fascinating because it is actually a trigger of physical signs of stress in the short-term, but it counteracts many of the factors that impose long-term stress upon our minds and bodies. In essence, it is believed that it trains the body to more effectively handle stress by challenging it with small bouts. It increases blood flow in the brain and stimulates the release of hormones and chemical messengers like endorphins, endocannabinoids, and serotonin that stimulate brain function and enhance our mood. Its beneficial effects are even more broad than improving mood with improvements in alertness, cognition, memory, sleep, and well-being. It also boosts metabolism, reduces fatigue, and combats inflammation.

How Fitbit can help: Fitbit’s Active Zone Minutes (AZM’s) feature allows you to track the amount of moderate to vigorous physical activity that you get, regardless of the way you like to exercise, as it uses the same definitions for heart rate zones as the national guidelines for physical activity. 

Set a goal to make improvements in your AZM’s and challenge your friends through one of our games, leverage our wide variety of workout videos, or take advantage of any of our other physical activity features.

Steps

If walking is your preferred exercise, the news is good, because even small amounts of movement are better for your body, and your stress, then none. Even a short bout of walking, e.g. 10 minutes, can improve mood. 

It is not just the physical activity component of walking that provides the benefit, but also the impact of being in nature, as the effects on reducing stress are greatest when walking in a natural environment compared to urban areas. 

How Fitbit can help: Track your steps with a Fitbit device or connect your mobile phone to the app. Track steps. Set goals. Get reminders. You can also participate in walking challenges with friends and leverage the Reminders to Move feature to help break up periods of inactivity in your day.  

Sleep

21 percent of adults say they feel more stressed when they don’t get enough sleep. In order to get all of the physical and mental benefits of sleep, experts suggest that most individuals prioritize at least 7 hours of sleep per night. 

Sleep not only gives your mind and body an opportunity to rest and recover, but also allows your brain some time to disconnect and perform the essential processes necessary for working through life’s complex issues and doing a bit of housekeeping that helps you prepare for the next day’s challenges. 

Even if it’s time for bed, it can be challenging to fall asleep if you’re not physically and mentally ready. It can be helpful to start by allowing at least an hour of buffer before your sleep period to get ready for bed. However, adding practices to your pre-bedtime routines that help quiet the mind and calm the body can serve to prepare you for an on-time sleep. If a racing mind is disrupting your sleep, you can consider trying a meditative practice, like mindfulness or guided imagery, to help focus your mind and keep it from spinning off in random directions. In contrast, if you’re feeling too energized to drift off, then things like breathing exercises, sleep yoga, or progressive muscle relaxation (PMR) might be the signal your body needs to know that it’s time for rest. 

How Fitbit can help: Check out the Sleep section in the app to learn more about how you’re sleeping so you know where you can improve. Try meditations designed specifically to help you fall asleep and stay asleep. Learn if noise or snoring is impacting your sleep quality so you can take steps to mitigate its impact. Set bedtime reminders and use Smart Wake as a less jarring alarm clock.

Nutrition

Dietary patterns emphasizing whole foods (fruits and vegetables, nuts, fish) and minimizing processed foods and animal products are associated with lower risk of depression, anxiety, and stress. 

However, stress can trigger our drive for comfort food, including excess sugar-sweetened beverages and sweets such as baked goods. Trying to balance these competing triggers can be difficult. Try to be mindful about your eating habits and their relationship to stress so that you can work on developing habits to maintain healthy eating. 

How Fitbit can help: Try food logging in the Fitbit app to learn more about your food choices and their nutritional value. Try to limit highly processed foods and focus on whole foods, including fruits and vegetables, for optimal physical and emotional health. 

The post Learn Different Ways to Manage Stress—and How Fitbit Can Help appeared first on Fitbit Blog.