Even though most of us are spending the majority of our time at home, it’s still important to be physically active.

Functional fitness can be a good way to combat restlessness and keep your body moving during a shelter-in-place.

What is functional fitness? It refers to exercise that helps you with everyday activities, like:

• getting up off the floor
• carrying heavy objects
• putting something up on a shelf

By strengthening the muscles in the same way you would need to use them for certain tasks, it reduces your risk of injury and increases your quality of life.

You can go throughout your day without worrying about straining or pulling something.

According to fitness expert Brad Schoenfeld, functional fitness exists on a continuum.

In his view, almost all exercise can be functional depending on the context, because in reality, increasing strength will inherently help you become more functional in daily life.

While increasing your overall strength will help you move better, combining strength training with exercises that mirror the movements of daily activities can provide an even more effective training regimen.

It can also promote better:

• balance
• endurance
• flexibility

And who doesn’t want that, right?

We’ve compiled 13 exercises below that’ll help improve functional fitness for adults of all ages. Complete five to six of these exercises three to four days per week for optimal results.

You can do them all safely from your home with minimal equipment.

Squatting is a similar movement to sitting in a chair, so it’s a must-include in any functional fitness routine.

Make sure you’re moving slow and controlled throughout the movement, and if you need more of a challenge, hold a light dumbbell in each hand.

Directions:

1. Stand straight with your feet shoulder-width apart and your arms down at your sides.
2. Bend your knees and start to squat down, pushing back into your hips, almost as if you’re about to sit in a chair. Raise your arms up in front of you as you go.
3. When your thighs are parallel to the ground, pause and push through your heels, extending your legs and returning to the starting position.
4. Complete 2 sets of 15 reps.

Being able to push yourself up off the ground or another surface is invaluable in terms of functional fitness, but pushups can be very challenging.

The incline chest press works the same muscles and may be friendlier for beginners.

Directions:

1. Position the bench at a 45-degree angle. Hold one dumbbell in each hand and lean back onto the bench. Extend your arms straight up with the dumbbells above your head.
2. Bend your arms, slowly dropping the weights toward your chest. When your upper arms are just pass parallel to the ground, push the dumbbells back up to the starting position, using your pectoral muscles to lead the movement.
3. Complete 2 sets of 15 reps.

Getting into and holding the plank position requires mobility and balance, which is helpful for getting up off the floor. Plus, the exercise recruits so many muscles, so it’s great for building overall strength.

Directions:

1. Start on all fours with your palms planted on the ground and your knees bent slightly further than 90 degrees.
2. Push up from your hands and feet, extending your arms and legs, and keep your core tight. Your body should form a straight line from head to toe.
3. Hold for as long as you can. Repeat for 2 sets.

If you need a bit more support than in a regular squat, perform one against a wall. This should take any lower back pain out of the equation.

Directions:

1. Stand with your back against a wall and your feet a step out.
2. Bend your legs, pressing your back into the wall and allowing yourself to slide down into a squat.
3. When your thighs are parallel to the floor, push back up against the wall into the starting position.
4. Repeat for 2 sets of 15 reps.

Similar to getting down off a high seat or descending a set of stairs, step-downs are a great way to help improve balance and stability.

Directions:

1. Stand to the side of your bench or step with one foot on it and one foot on the ground.
2. Pushing through the heel of the foot on the bench, step up to extend your leg fully, then slowly lower back down to start.
3. Complete 2 sets of 15 reps on each side.

A row is a similar movement to getting a heavy object out of your trunk. Targeting your back and arms will help you stay strong.

Directions:

1. Attach your resistance band to an anchor slightly above your head. Sit in a chair, holding the handles so they’re taut.
2. Pull your elbows down and back, pausing for one second, then releasing back to the start.
3. Complete 2 sets of 15 reps.

In this split stance, you’ll again mimic the movement of getting up off the ground. Strengthening your quadriceps, as well as promoting mobility in your knee joints, is crucial for doing daily activities.

Directions:

1. Split your stance, so your legs form a triangle with the ground.
2. Not moving your feet, lunge forward on your leading leg. When your leg forms a 90-degree angle with the ground, return to start.
3. Repeat 2 sets of 15 reps on each side.

Strengthen the muscles used to climb stairs with step-ups.

Directions:

1. Stand with a bench or step in front of you — about one step away is good.
2. Step up onto the bench with your right foot, only tapping your left foot to the surface while keeping your weight in your right foot.
3. Step your left foot back down to the floor while keeping your right foot on the bench.
4. Complete 2 sets of 15 on each leg.

Improving your balance makes everything easier, even walking. It also helps prevent falls.

Exercises that work one leg at a time force you to engage your core and work each side of your body separately.

Directions:

1. Stand with your feet together and your hands on your hips.
2. With your weight in your left leg, hinge slightly forward at the hips while slowly raising your right leg straight back until it reaches a 45-degree angle.
3. Return to start. Repeat for 2 sets of 15 reps with your right leg, then switch.

Strengthening all parts of your core is key for functional fitness. Try a side plank to hit the obliques.

Directions:

1. Start on your side, legs stacked on top of each other, arm bent at a 90-degree angle, and weight resting in your forearm. Extend your other arm up toward the ceiling. Your gaze should be there as well.
2. Using your obliques, pull your midsection up toward the ceiling as high as it will go and hold there until failure.
3. Turn to the other side and repeat. Complete 2 sets.

This yoga move requires you to support your own body weight, a very useful tool for everyday life.

Directions:

1. Start in a high plank position, weight in your hands and feet, and your body forming a straight line from head to toe.
2. Keep your hands, feet, and neck stationary and pike your hips up so your body forms a triangle with the ground.
3. Pause here for 10 seconds. Repeat 2 more times.

Deadlifts are effective because they hit many of the muscles in your legs at once while helping you master the hip hinge.

Next time you go to pick something up off the ground, you’ll be happy deadlifts are a part of your routine.

Directions:

1. Start with a dumbbell in each hand resting on your thighs.
2. With a slight bend in your right leg, hinge at the hips and lift your left leg back while keeping your back straight. The weights should slowly drop down in front of you, close to your body, as you go. Stop when you can no longer maintain your balance or when your left leg is parallel to the ground.
3. Return to start and repeat for 15 reps. Complete the same on the other leg.

Combining a lunge with a row requires an additional level of balance.

Directions:

1. Hold a dumbbell in each hand and assume a lunge position.
2. Hinge forward at the waist to a 45-degree angle and then row, pulling your elbows up and back. Release and return to start.
3. Complete 10 reps here, then switch your lunge and complete 10 more reps. Do 2 sets.

Functional fitness can help improve daily life by strengthening muscles to prepare them for everyday tasks and activities. Mostly using your body weight, this form of strength training is simple and safe for almost anyone.

If you have any injuries, you should consult a doctor before implementing this type of exercise.

Unlike other popular forms of strength training, such as CrossFit and bodybuilding, functional fitness is much more laidback, requiring less equipment and way less intensity.

The focus is on performance, not muscle size. The risk of injury is significantly lower, which makes it suitable for people of all ages and experience levels.

Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.

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For women who are trying to gracefully transition into later stages of life, the sheer number of diet options are dizzying — and not all of them are good for your health.

Many women over 50 are looking for diets to support heart or brain function, help control menopause symptoms, or boost their overall health.

The diets in this article were chosen based on the following criteria:

• Easy to follow. Aside from offering clear guidelines and simple shopping lists, the diet doesn’t require supplements.
• Adaptable. You can make changes according to your personal preferences and nutritional needs.
• Not overly restrictive. You won’t need to eliminate large groups of foods from your eating plan.
• Nutritionally balanced. You’ll eat plenty of healthy fats and protein, plus quality carb sources and micronutrients.
• Evidence-based. Scientific studies back the diet’s health benefits.

Here are 5 of the best diets for women over 50.

The Mediterranean diet is consistently rated as one of the healthiest eating patterns for almost anyone, including women over 50.

Based on the eating patterns of people in Greece and Southern Italy in the 1960s, this diet is characterized by its low saturated fat content. It primarily comprises vegetables, legumes, fruit, nuts, and whole grains, and it features olive oil as the primary source of added fat (1).

Although the Mediterranean diet is predominantly plant-based, it also includes moderate amounts of fish and dairy, as well as small quantities of eggs, poultry, and red meat.

Decades of research demonstrate that this diet reduces your risk of various chronic, age-related illnesses like heart disease, diabetes, cancer, and mental decline (2).

One study also associated the Mediterranean diet with a 30% reduced risk of obesity in peri- and postmenopausal women (3).

The Mediterranean diet outshines many other popular diets because of its flexibility. No foods or food groups are off-limits — even treats and red wine are allowed sparingly.

If you’re interested in trying it, check out “The 30-Minute Mediterranean Diet Cookbook” by Serena Ball, RD, and Deanna Segrave-Daly, RD.

Shop for this book online.

According to the Centers for Disease Control and Prevention (CDC), heart disease is one of the leading causes of death for women over 50 (4).

What’s more, rates of high blood pressure — a major risk factor for heart disease — increase significantly after the onset of menopause (5).

The Dietary Approaches to Stop Hypertension (DASH) diet is designed to prevent and treat high blood pressure, also called hypertension (6).

It’s characterized by its low sodium content and emphasis on foods rich in calcium, potassium, and magnesium, which are known to help reduce blood pressure.

Sodium restrictions vary depending on your personal needs. While some people limit their sodium intake to no more than 2,300 mg per day, others go as low as 1,500 mg. Both numbers align with the American Heart Association’s sodium recommendations (6, 7).

The DASH diet mainly comprises vegetables, fruit, and low fat dairy, followed by moderate amounts of whole grains, legumes, nuts, seeds, fish, and poultry. Red meat and sweets are generally discouraged but allowed occasionally, and processed or cured meats are banned.

Limiting salty, ultra-processed foods in favor of nutrient-dense, whole foods offers additional benefits, such as reduced cholesterol and improved blood sugar control (6).

To get started, check out “DASH Diet for Two” by Rosanne Rust, MS, RDN, LDN.

Shop for this cookbook online.

The Flexitarian diet is a semi-vegetarian plan that’s predominantly plant-based but occasionally includes meat, eggs, dairy, and fish (8).

This eating pattern is currently most popular among women who are reducing their intake of meat for health, animal welfare, or environmental reasons (8).

The Flexitarian diet is a great option for anyone interested in boosting their intake of fiber and plant protein who also recognizes the nutritional value of animal products and wants to eat them as needed.

The Australian Longitudinal Study on Women’s Health suggested that strict vegetarians and vegans are at a greater risk of insufficient intake of nutrients like iron and omega-3 fats, which are important for women’s health (9).

Compared with such strict diets, the Flexitarian diet provides more iron and omega-3s from foods like red meat and fish. It also tends to be higher in calcium — an important nutrient for preserving bone health in postmenopausal women (8).

Early research suggests that this eating pattern offers additional benefits for body weight, heart health, and diabetes prevention (8).

To try it yourself, check out the Flexitarian cookbook “Mostly Plants” by Tracy, Dana, Lori, and Corky Pollan.

Shop for this book online.

Age and sex are primary risk factors for dementia, the prevalence of which is significantly greater in women than men. In fact, roughly two-thirds of people with Alzheimer’s disease — the most common form of dementia — are women (10).

The MIND diet was developed to reduce the risk of Alzheimer’s disease and other types of age-related mental decline.

MIND is an acronym for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” As the name implies, it combines elements of the Mediterranean and DASH diets that have been shown to support brain health.

It emphasizes foods like whole grains, berries, leafy greens, beans, olive oil, and fatty fish. Fried foods, red meat, butter, cheese, and sweets are discouraged.

Multiple studies have found that the MIND diet reduces dementia risk. While people who follow the diet closely have the greatest reduced risk, even those who adhere only moderately may still experience a slower rate of mental decline (11, 12, 13).

To get started, check out “The MIND Diet Plan and Cookbook” by Julie Andrews, MS, RDN, CD.

Shop for this book online.

If you’ve tried countless fad diets and are ready to ditch the dieting cycle for good, intuitive eating may be the perfect fit.

Chronic restrictive dieting may lead to a variety of adverse effects, including bone loss, rebound weight gain, disordered eating, and diminished quality of life (14, 15, 16).

Intuitive eating is an anti-diet program designed to reform your diet mentality and build a positive relationship with your body and the foods you eat. It was created by dietitians who claim that chronic dieting causes physical and psychological harm.

Intuitive eating comprises 10 foundational principles based on concepts like making peace with food, honoring your health, and coping with your emotions without the use of food.

No foods are banned, and no rules regulate portion sizes or meal timing. Instead, the goal is to help you relearn how to listen to your body’s natural hunger and fullness cues so that you no longer depend on a particular diet to nourish yourself mentally or physically.

A recent study tied intuitive eating to improved psychological health and a reduced risk of disordered eating (17).

Additional research suggests that those who follow this plan may be more likely to maintain a healthy weight, though it’s worth noting that weight loss is not the goal (18, 19).

If you’re interested in this approach, you can check out the official guidebook “Intuitive Eating” by Evelyn Tribole, MS, RDN, and Elyse Resch, MS, RDN.

Shop for this book online.

If you’re a woman over 50, the best diet is one that you can maintain long term — and it may not look the same as the best diet for your friend, sister, or neighbor.

Your diet should include foods that you enjoy, help you feel your best, and provide all of the nutrients your body needs.

When choosing between diets on this list, consider your personal needs.

If your primary goal is to reduce your blood pressure, opt for the DASH diet. If you want to focus on self-care and a healthy relationship with food, try intuitive eating. If you’re simply aiming for a healthier, more balanced diet, the Mediterranean or Flexitarian diets may be best.

You may notice that the aforementioned diets overlap significantly. Each emphasizes nutrient-dense, minimally processed foods that are rich in vitamins, minerals, fiber, healthy fats, lean protein, and antioxidants — all of which are key factors for any diet you’re considering.

Women over 50 should pay special attention to their intake of specific nutrients, such as calcium, vitamin D, protein, and B vitamins. If you don’t think you’re getting adequate amounts of these nutrients, simple dietary adjustments or supplements may be warranted (20, 21).

Remember that you don’t need to make drastic changes to your diet. Small, incremental steps may still provide significant health benefits, even if you’re not following your chosen eating pattern perfectly.

Before making any major changes to your diet or adding any supplements to your routine, consult your healthcare provider to ensure it aligns with your needs.

If you’re a woman over 50, it’s often difficult to know which diet is best, especially as you’re experiencing physical changes associated with aging.

The Mediterranean, Flexitarian, DASH, and MIND diets, alongside intuitive eating, provide a variety of benefits for your heart, brain, and overall health.

Choosing the one that’s right for you requires thoughtful consideration of your personal goals and nutritional needs. The right choice is the diet that you can maintain long term and keeps you feeling your best.

Getting good sleep is incredibly important for your overall health.

It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system.

It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough .

There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties .

Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.

Almonds are a type of tree nut with many health benefits.

You can shop best almonds.

California Almonds / Badam 

They’re an excellent source of many nutrients, as 1 ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin .

An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women .

Eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants.

Antioxidants may protect your cells from harmful inflammation that can lead to these chronic diseases .

It’s been claimed that almonds may help boost sleep quality as well. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep .

Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (.

Magnesium’s role in promoting sleep is thought to be related to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep .

Yet, despite this, research on almonds and sleep is sparse.

One study examined the effects of feeding rats 400 milligrams (mg) of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract .

The potential sleep-related effects of almonds are promising, but more extensive human studies are needed.

If you want to eat almonds before bed to determine if they affect your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.

Summary

Almonds are a source of melatonin and the sleep-enhancing mineral magnesium, two properties that may make them a great food to eat before bed.

Turkey is delicious and nutritious.

It’s high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite .

Additionally, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV) .

Turkey has a few properties that explain why some people become tired after eating it or think it encourages sleepiness. Most notably, it contains the amino acid tryptophan, which increases the production of melatonin .

The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night .

More research is necessary to confirm turkey’s potential role in improving sleep.

Summary

Turkey may be a great food to eat before bed due to its high amounts of protein and tryptophan, both of which may induce tiredness.

Chamomile tea is a popular herbal tea that may offer a variety of health benefits.

It’s well known for its flavones. Flavones are a class of antioxidants that reduce the inflammation that often leads to chronic diseases, such as cancer and heart disease .

There’s also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality .

Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia .

One 2011 study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime wakening compared to those who didn’t consume the extract .

Another study found that women who drank chamomile tea for 2 weeks reported improved sleep quality compared to non-tea drinkers.

Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems .

Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.

Summary

Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.

Kiwis are a low-calorie and very nutritious fruit.

One fruit contains only 42 calories and a significant amount of nutrients, including 71% of the DV for vitamin C. It provides men and women with 23% and 31%, respectively, of the vitamin K they need each day.

It contains a decent amount of folate and potassium as well as several trace minerals too .

Furthermore, eating kiwis may benefit your digestive health, reduce inflammation, and lower your cholesterol. These effects are due to the high amounts of fiber and carotenoid antioxidants that they provide .

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed.

In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime.

Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% .

The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle .

It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects .

More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.

Summary

Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

Tart cherry juice has some impressive health benefits.

First, it provides modest amounts of a few important nutrients, such as magnesium and phosphorus. It’s a good source of potassium too.

An 8-ounce (240-milliliter) serving contains 17% of the potassium a woman needs each day and 13% of the potassium that a man needs each day .

Additionally, it’s a rich source of antioxidants, including anthocyanins and flavonols .

Tart cherry juice is also known to promote sleepiness, and it’s even been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality.

The sleep-promoting effects of tart cherry juice are due to its high amounts of melatonin .

In a small study, adults with insomnia drank 8 ounces (240 ml) of tart cherry juice twice a day for 2 weeks. They slept 84 minutes longer and reported better sleep quality compared to when they didn’t drink the juice .

Although these results are promising, more extensive research is necessary to confirm the role of tart cherry juice in improving sleep and preventing insomnia.

Nevertheless, drinking some tart cherry juice before bed is worth a try if you struggle with falling or staying asleep at night.

Summary

Tart cherry juice contains the sleep-promoting hormone melatonin and may help induce a good night’s sleep.

Fatty fish, such as salmon, tuna, trout, and mackerel, are incredibly healthy. What makes them unique is their exceptional amounts of vitamin D.

For example, a 3-ounce (85-gram) serving of sockeye salmon contains 570 international units (IU) of vitamin D. That’s 71% of your DV. A similar serving of farmed rainbow trout contains 81% of your DV.

Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DPA are known for reducing inflammation. In addition, omega-3 fatty acids may protect against heart disease and boost brain health .

The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin .

In one study, men who ate 10.5 ounces (300 grams) of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork.

This effect was thought to be the result of vitamin D. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality .

Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply. More studies are needed to make a definite conclusion about the ability of fatty fish to improve sleep.

Summary

Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.

Walnuts are a popular type of tree nut.

They’re abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 1.9 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, manganese, and copper (50).

Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4.3 grams of protein per ounce, which may be beneficial for reducing appetite (18, 50, 51).

Walnuts may also boost heart health. They’ve been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease (12).

What’s more, some researchers claim that eating walnuts improves sleep quality, as they’re one of the best food sources of melatonin (52, 53).

The fatty acid makeup of walnuts may also contribute to better sleep. They provide alpha-linolenic acid (ALA), an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase serotonin production (48, 54).

There’s not much evidence to support the claims about walnuts improving sleep. In fact, there haven’t been any studies that focus specifically on their role in promoting sleep.

Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.

Summary

Walnuts have a few properties that may promote better sleep. For instance, they’re a great source of melatonin and healthy fats.

Passionflower tea is another herbal tea that’s been traditionally used to treat a number of health ailments.

It’s a rich source of flavonoid antioxidants. Flavonoid antioxidants are known for their role in reducing inflammation, boosting immune health, and reducing heart disease risk (55).

Additionally, passionflower tea has been studied for its potential to reduce anxiety.

The antioxidant apigenin may be responsible for passionflower’s anxiety-reducing effects. Apigenin produces a calming effect by binding to certain receptors in your brain (56).

There’s also some evidence that passionflower increases the production of the brain chemical gamma aminobutyric acid (GABA). GABA works to inhibit other brain chemicals that induce stress, such as glutamate (57).

The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed.

In a 7-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality significantly better when they drank the tea compared to when they didn’t drink the tea (58).

More research is needed to determine whether passionflower promotes sleep.

Summary

Passionflower tea contains apigenin and has the ability to increase gamma aminobutyric acid (GABA) production. This may influence sleep.

White rice is a grain that’s widely consumed as a staple food in many countries.

The major difference between white and brown rice is that white rice has had its bran and germ removed. This makes it lower in fiber, nutrients, and antioxidants.

Nevertheless, white rice still contains a decent amount of a few vitamins and minerals.

A 4-ounce (79-gram) serving of white rice provides 19% of your daily needs for folate. It also provides provides 21% of the daily thiamine needs for men and 22% of the daily thiamine needs for women (59, 60, 61).

A 4-ounce (79-gram) serving of long-grain white rice contains 13% of your DV for manganese (10).

White rice is high in carbs, providing 22 grams in a 4-ounce (79-gram) serving. Its carb content and lack of fiber contribute to its high glycemic index (GI). The glycemic index is a measure of how quickly a food increases your blood sugar (59, 62).

It’s been suggested that eating foods with a high GI, such as white rice, at least 1 hour before bed may help improve sleep quality (20).

One study compared the sleep habits of 1,848 people based on their intake of rice, bread, or noodles. Higher rice intake was associated with better sleep than bread or noodles, including longer sleep duration (63).

Despite the potential role that eating white rice may have in promoting sleep, it’s best consumed in moderation due to its comparative low amounts of fiber and nutrients.

Summary

White rice may be beneficial to eat before bed due to its high glycemic index (GI). A high GI may promote better sleep.

Several other foods and drinks have sleep-promoting properties. For example, they may contain high amounts of nutrients such as tryptophan.

However, in some cases, there’s little research into their specific effects on sleep.

• Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise (64, 65, 66).
• Bananas: Banana peels contain tryptophan and the fruit itself is a modest source of magnesium. Both of these properties may help you get a good night’s sleep (14, 67).
• Oatmeal: Similar to rice, oatmeal is high in carbs with a bit more fiber and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (13).

Summary

Other foods and drinks, such as dairy products, bananas, and oatmeal, also contain nutrients known to improve sleep quality. Specific research into their effects on sleep may be limited, though.

Getting enough sleep is very important for your health.

Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.

Some foods and drinks contain high amounts of specific antioxidants and nutrients, such as magnesium and melatonin, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.

To reap the benefits of sleep-enhancing foods and drinks, it may be best to consume them 2–3 hours before bed. Eating immediately before going to sleep may cause digestive issues, such as acid reflux.

Overall, more research is necessary to conclude the specific role that foods and drinks have in promoting sleep, but their known effects are very promising.

Vitamin K and potassium are essential micronutrients the body needs to develop and function properly. The two share some things in common, but they’re not the same.

Each has a unique set of properties and purposes. Unlike vitamin K, potassium is not a vitamin. Rather, it’s a mineral.

On the periodic table, the chemical symbol for potassium is the letter K. Thus, people sometimes confuse potassium with vitamin K.

This article highlights some of the main similarities and differences between vitamin K and potassium.

Vitamin K and potassium are both considered essential nutrients.

Your body needs essential nutrients to complete basic tasks. The body cannot product potassium on its own and can only make small amounts of vitamin K. As a result, it’s important to consume these nutrients through food.

Though vitamin K and potassium are both important, they’re not the same type of compound.

The table below summarizes some notable characteristics of each (1, 2, 3, 4):

Vitamin K overview

Vitamin K is a group of fat-soluble vitamins the body needs to produce proteins for blood clotting and bone production, among other functions (5, 6, 7).

Healthcare providers often give vitamin K1 supplements to infants just after birth to prevent vitamin K deficiency bleeding (VKDB).

VKDB is a condition that occurs when there’s not enough vitamin K in the body to help form blood clots (8).

The most common types of vitamin K are K1 and K2 (5, 9).

Vitamin K1 — also known as phylloquinone — is the type usually found in leafy green vegetables. It’s also the most common type of vitamin K in the human diet (5).

Vitamin K2 is a group of compounds known as menaquinones. They’re often present in animal products and fermented foods.

Gut bacteria also produce small amounts of menaquinones (5).

However, the amount of vitamin K2 the gut produces varies. Further, scientists need to do more research to investigate how vitamin K2 produced by the gut may influence health (10, 11, 12).

Potassium overview

Potassium is a mineral that functions as an electrolyte within the human body.

Virtually every cell and tissue in the human body needs electrolytes to complete basic functions.

Potassium helps maintain (13):

• water balance
• blood pH
• blood pressure
• muscle movement
• communication between neurons
• regular heartbeat

Therefore, having blood potassium levels within normal limits is important for maintaining optimal health (14, 15, 16).

Summary

Unlike vitamin K, potassium is not a vitamin — it’s a mineral. To keep the body working properly, consume both nutrients in foods or supplements.

Regularly consuming foods that are rich sources of vitamin K and potassium can contribute to an overall healthy diet.

These micronutrients each have benefits of their own, and they may even share a few similar benefits.

For example, scientists have studied both for their potential effects on bone and heart health (17, 18, 19, 20).

Here’s a closer look.

Vitamin K benefits

Vitamin K plays a significant role in bone growth and metabolism.

A deficiency of the nutrient has been linked with bone injuries. These may include fractures and diseases of the bone, such as osteoporosis (21, 22, 23).

Vitamin K supplements have shown potential in early research to help reduce fracture rates. These benefits may be particularly helpful for postmenopausal women with osteoporosis (18, 21, 24).

However, scientists still need to do more rigorous research to fully understand the relationship between supplements and bone health (25).

Vitamin K may also help inhibit the accumulation of calcium in the blood vessels, which is a notable predictor of heart disease. Researchers believe vitamin K2 may help inhibit this buildup (26, 27).

Thus, getting enough vitamin K2 in your diet may help prevent calcium buildup and benefit heart health (26, 27).

However, researchers need to do more studies to fully understand the relationship between vitamin K and heart health.

Additionally, it appears that other nutrients, including vitamin D, may influence the effectiveness of vitamin K supplements for heart health (17, 28).

Emerging research suggests that vitamin K could have additional benefits in preventing age- and inflammation-related conditions like diabetes and cancer (29, 30, 31, 32).

Again, scientists need to do more high quality research to investigate these potential effects.

Potassium benefits

Potassium may play a role in bone health.

However, only a few high-quality studies have found potassium supplements improved measures of bone health (33, 34).

Like vitamin K, potassium may help bone health in postmenopausal women. A recent study found potassium may have more pronounced effects on bone health and osteoporosis risk in that population (35).

Potassium’s capacity to help regulate blood pressure appears to have significant impacts on heart health (19).

But it’s still unclear how potassium supplements compare to dietary potassium. Researchers also need to investigate how salt intake influences the impacts of potassium on heart disease (4, 19, 36).

Summary

Vitamin K and potassium both help with basic bodily functions. Adequate intake of these nutrients may benefit bone and heart health.

Vitamin K and potassium are generally considered safe for most people. There’s not enough evidence to show that consuming too much of either could have toxic side effects (3).

No Tolerable Upper Intake Level (UL) has currently been set for either micronutrient (37, 38).

However, people taking certain medications and those with chronic kidney disease (CKD) may need to closely monitor the amount of vitamin K and potassium they’re consuming.

Otherwise, blood levels of these nutrients that are too low or too high could have dangerous side effects.

Vitamin K concerns

Research shows that people with CKD have an increased risk of vitamin K deficiency (39, 40, 41).

Therefore, ensuring that people with CKD are consuming enough vitamin K may be one way to help prevent future bone and heart complications. However, more research is needed (42, 43).

Because vitamin K encourages blood clotting, people taking blood thinning medications must pay close attention to how much vitamin K they’re consuming.

This will help prevent vitamin K from interfering with the intended effects of the medication (44).

Potassium concerns

When it comes to potassium, people with CKD are at an increased risk of hypokalemia — low blood potassium levels. They also have an increased risk of hyperkalemia, high blood potassium levels (45).

These blood potassium level abnormalities in CKD have been linked with an increased risk of hospitalization, heart disease, and death (45, 46, 47).

Thus, people with CKD may need to closely monitor their blood potassium levels and adjust their intake of potassium-rich foods and supplements accordingly.

Summary

People with chronic kidney disease (CKD) or those who are taking certain medications, including blood thinners, may need to pay close attention to their vitamin K and potassium blood levels.

Some of the best food sources of vitamin K include (5):

• fruits
• leafy green vegetables
• fermented soybeans
• nuts
• cheese
• roasted chicken

Foods that are particularly rich in potassium are (48):

• fruits
• vegetables
• legumes
• dairy products
• seafood
• lean meat

Summary

Many foods contain vitamin K and potassium. Leafy green vegetables and fermented soybeans are rich in vitamin K, while fruits and vegetables are often great sources of potassium.

The body needs the micronutrient’s vitamin K and potassium to continue working properly.

Although people sometimes confuse them with one another, the two aren’t the same. Potassium is a mineral and not a vitamin, and the two nutrients function differently in the human body.

Still, they both contribute to better bone and heart health, among other benefits.

Consuming foods rich is vitamin K and potassium is an important part of a healthy diet.

You’ve likely stumbled upon muesli and granola online or while strolling your supermarket’s cereal aisle in search of healthy and easy breakfast options.

Perhaps you’ve also noticed that they look pretty similar and share most of their ingredients, making you wonder what sets them apart.

This article explains the main differences and similarities between muesli and granola.

Both muesli and granola are oat-based cereals that were created as nutritional supplements.

Most of their ingredients are the same. They typically include:

• rolled oats
• nuts like walnuts or almonds
• dried fruit like raisins, cranberries, apricots, or dates
• seeds like chia, sesame, or flax seeds

Additionally, they can include other grains like barley, quinoa, or millet. Both types are also easy to customize by adding extra ingredients like additional nuts or fresh fruits.

Thus, their main differences have to do with how they’re made and served.

What is muesli?

As mentioned, muesli is a mixture of oats, nuts, seeds, and dried fruit.

It was created by Maximillian Bircher-Benner, a Swiss doctor and nutritionist, and is popular throughout Europe as a healthy breakfast meal.

Unlike granola, the ingredients in muesli are not baked, meaning they’re raw and loose. It’s traditionally soaked overnight in milk or juice and served cold — just like the famous overnight oats.

Alternatively, you may enjoy it straight from the packet with milk, much like cereal, or boil it with milk or water to make porridge to enjoy hot.

What is granola?

Granola was created by American physician James Caleb Jackson. It remains a classic breakfast item in most American homes to this day.

It’s made by mixing ingredients like nuts, oats, and dried fruit with oil and sweeteners — usually honey, maple syrup, or cane sugar — and baking them. This creates its classic crunchy clusters.

Unlike muesli, granola is mostly served cold. You may eat it straight out of the bag as a snack, with milk, or as a crunchy topping on yogurt.

Summary

Muesli and granola are two similar breakfast items. The main difference between them is that granola is sweetened and baked, while muesli isn’t.

Since both types of cereal comprise mostly the same ingredients, their nutritional values are relatively similar.

Below is the comparison between 1/2 cup (43 grams) of muesli and 1/2 cup (56 grams) of granola (1, 2):

Although muesli doesn’t usually contain added sweeteners, it has a fairly high sugar content if it contains dried fruit, much like granola. As you can see, the difference between them is about 5 grams per serving, the equivalent of 1 teaspoon.

It’s also worth noting that added sweeteners, even if they come from a natural fruit source, significantly increase the carb and calorie contents of muesli and granola. Thus, both types should be enjoyed in moderation.

In addition, keep in mind that typical serving sizes vary from one product to another, which could end up increasing — or decreasing — your overall calorie and nutrient intake.

For example, a typical serving size of granola ranges from 1/4–1/2 cup (28–56 grams) when used as a topping, providing roughly 7–15 grams of sugar per serving, respectively.

In contrast, a typical serving size for muesli when eaten as porridge or breakfast cereal is slightly larger at 1/2–3/4 cup (43–65 grams), meaning that it could pack about 11–16.5 grams of sugar per serving.

Moreover, although the muesli and granola listed above have a similar amount of fat, you may find that some commercial brands range widely in fat content.

This is because differences in their nutritional values depend on additions like seeds, nuts, and dried fruits. Thus, remember to read the nutrition facts label to choose the one that best meets your needs.

Summary

Granola has a higher calorie, carb, and sugar content than muesli due to its added sweeteners. However, they share a similar overall nutritional profile and should both be enjoyed in moderation.

Being oat-based cereals, both muesli and granola provide healthy beta glucans (3).

Beta glucans are the main type of fiber in oats. They’re soluble, meaning that they form a gel when mixed with water, and known to improve gut health, promote weight loss, and lower blood sugar, cholesterol, and blood pressure levels (4, 5, 6, 7).

Both these kinds of cereal also contain nuts and seeds, which provide heart-healthy monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs) that help reduce risk factors for heart disease (8, 9).

However, both muesli and granola may also come with some downsides.

First, added sweeteners like honey or syrup significantly increase the sugar content of granola. Plus, while muesli isn’t typically sweetened, you may find that some brands are sweetened.

In addition, dried fruit — an essential ingredient in both products — further increases their sugar content.

This is worth keeping in mind, as an excessive sugar intake — regardless of the source — may increase your risk of type 2 diabetes, excess weight, and heart disease (10, 11).

Second, the raw oats in muesli are a source of phytic acid. Phytic acid is an antinutrient that binds to minerals like zinc and iron, which can impair their absorption (12).

Fortunately, soaking muesli in water, milk, or juice — as is done in the traditional preparation method — significantly reduces oat’s phytic acid content and improves mineral absorption (12, 13).

Summary

Granola and muesli share most of their benefits due to their shared ingredients. Still, they each have some downsides of their own, including a high sugar content and the presence of antinutrients.

Both muesli and granola have their share of benefits and drawbacks, although granola tends to contain more calories than muesli.

Ultimately, you should consider their ingredients when choosing one over the other.

Check the ingredient list of muesli to find out whether the type you’re considering has been sweetened, and try to stick to one that hasn’t. As for granola, opt for a type that doesn’t contain candied fruits or chocolate, as this will further increase the sugar count.

Alternatively, you can make a homemade version of your favorite muesli or granola to reduce the sugar content.

Try this recipe for a sugar-free granola alternative, or this one to give homemade muesli a try.

Summary

Make sure to read the ingredient lists to chose the best muesli or granola. You may also make a homemade version of either for a sugar-free alternative.

Granola and muesli have many similarities, including most of their ingredients and health benefits.

The main difference is how they’re made. Granola is baked and usually contains added sweeteners — such as honey or syrup — along with dried fruits, while muesli is enjoyed raw and sweetened with dried fruits only.

Although they’re both considered healthy breakfast options, they each have some downsides of their own.

While granola tends to be higher in calories than muesli, they’re both relatively high in sugar and should be consumed in moderation. Ultimately, checking the labels and ingredient lists is key to choosing the best option for you.

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Not too long ago, the only thing you could expect to drown your cereal in was whole cow’s milk. Now, cow’s milk comes in all sorts of varieties: whole milk, 2 percent, 1 percent, skim (fat-free), and even lactose-free milk.

For people with dietary or allergy concerns, there are also alternatives to cow’s milk. Almond, soy, rice, and coconut “milk” are popular plant-based milk alternatives. They’re becoming even more available in stores across the United States.

There are other cow’s milk alternatives like goat milk or oat milk that may be another good choice for some people.

Each type of milk has its advantages and disadvantages, depending on a person’s diet, health, nutritional needs, or personal taste preferences.

For example, some people may be intolerant to dairy milk and may need to choose a plant-based alternative.

Alternatively, those who may need to boost their calorie and nutrient intake may opt for whole milk, which is a concentrated source of protein, fat, and calories.

However, milks such as whole dairy milk and full fat coconut milk are rich in fat and calories, which should be taken into account if you’re looking for a lower calorie beverage. Whole cow’s milk contains more calories and saturated fat than any other milk, aside from goat’s milk.

Look at the differences in these popular types of milks to determine which best suits your needs. With all varieties, choose the unsweetened versions. Milk and milk alternatives can double their amount of sugar if they’re sweetened with added sugars.

Milk and milk alternatives: Nutrition comparison per 8 fluid ounces

Milk and milk alternatives: Nutrition comparison per 8 fluid ounces

Whole milk has the highest fat content of all types of milk. One cup contains about:

• 150 calories
• 12 grams of carbohydrates in the form of lactose (milk sugar)
• 8 grams of fat
• 8 grams of protein

None of the milk’s natural components are removed. As you can see, whole milk is high in natural proteins, fat, and calcium. Milk sold in the United States is usually fortified with vitamin A and vitamin D, as well.

Shop for whole cow’s milk here.

Other cow’s milk has the same amount of carbohydrates and protein, with some or all of the fat removed. While whole milk has 150 calories in one cup, 1 percent milk has 110 calories, and skim milk has just 80 calories.

Fat-free milk is significantly lower in calories than whole milk. However, the removal of fat decreases the amount of certain nutrients in the milk, including vitamins E and K.

Lactose-free milk is processed to break down lactose, a natural sugar found in milk products.

Lactose-free milk is also a good source of protein, calcium, vitamins, and minerals. The total and saturated fat contents of lactose-free milk vary, as it comes in 2 percent, 1 percent, and fat-free varieties.

Shop for lactose-free milk here.

Almond milk is made from ground almonds and filtered water. It may also contain starches and thickeners to improve its consistency and shelf life.

People who are allergic to almonds or nuts should avoid almond milk.

Almond milk is typically lower in calories than other milks, as long as it’s unsweetened. It’s also free of saturated fat and is naturally lactose-free.

Per cup, unsweetened almond milk has:

• about 30 to 60 calories
• 1 gram of carbohydrates (sweetened varieties have more)
• 3 grams of fat
• 1 gram of protein

Even though almonds are a good source of protein, almond milk is not. Almond milk is also not a good source of calcium. However, many brands of almond milk are supplemented with calcium, vitamin A, and vitamin D.

Soy milk is made from soybeans and filtered water. Like other plant-based milk alternatives, it may contain thickeners to improve consistency and shelf life.

One cup of unsweetened soy milk has:

• about 80 to 100 calories
• 4 grams of carbohydrates (sweetened varieties have more)
• 4 grams of fat
• 7 grams of protein

Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose.

Soybeans and soy milk are a good source of protein, calcium (when fortified), and potassium.

Here’s a selection of soy milk to try.

Rice milk is made from milled rice and water. As with other alternative milks, it frequently contains additives to improve consistency and shelf stability.

It’s the least likely of all milk products to cause allergies. That makes it a good choice for people with lactose intolerance or allergies to milk, soy, or nuts.

Rice milk contains the most carbohydrates per cup, providing about:

• 120 calories
• 22 grams of carbohydrates
• 2 grams of fat
• little protein (less than 1 gram)

While rice milk can be fortified with calcium and vitamin D, it’s not a natural source of either, just like soy and almond milk. Rice has also been shown to have higher levels of inorganic arsenic.

The Food and Drug Administration (FDA) recommends not relying solely on rice and rice products, especially for infants, children, and pregnant women.

The American Academy of Pediatrics takes a similar stance, suggesting to focus on a variety of foods and to avoid depending on just rice or rice products.

Purchase rice milk online.

Coconut milk is made from filtered water and coconut cream, which is made from grated mature coconut flesh. In spite of its name, coconut isn’t actually a nut, so people with nut allergies should be able to have it safely.

Coconut milk is more accurately referred to as “coconut milk beverage” because it’s a more diluted product than the type of coconut milk used in cooking, which usually is sold in cans.

As with other plant-based milk alternatives, coconut milk often contains added thickeners and other ingredients.

Coconut milk contains more fat than the other milk alternatives. Each cup of unsweetened coconut milk beverage contains:

• about 50 calories
• 2 grams of carbohydrates
• 5 grams of fat
• 0 grams of protein

Coconut milk beverage doesn’t naturally contain calcium, vitamin A, or vitamin D. However, it can be fortified with these nutrients.

Shop for coconut milk here.

Giloy has several therapeutic benefits. Primary, it acts immunomodulator and beneficial in chronic diseases. For this reason, many people use Giloy Stem in the treatment of chronic and intermittent fever. Some people have access to fresh giloy stem and want to know how to use fresh giloy stem for medicinal purposes.

Characteristics of Good Giloy Stem

Giloy stem with the width of at least a little finger without any damage is considered good for use in medicine.

Length of Giloy Stem

How long giloy stem should I take?

If you are making a remedy for an adult patient, 6 inches long stem is good.

How to Use Giloy Stem?

• Take 6 inches long giloy stem.
• Cut stem into small pieces.
• Crush pieces to make a paste.
• Take 160 ml of water in a tea pan.
• Put crushed giloy stem into the tea pan with water.
• Boil the water with a giloy stem.
• Simmer the mixture until 1/4^th water remains.
• Filter the giloy water and let it naturally cool down.
• Drink it when it is still warm.

If you want to get more potent results with fresh giloy stem, then you can also use freshly extracted giloy juice.

• Take giloy stem. Crush to make its paste in a stone mortar using a stone pestle.
• Squeeze the paste and extract the juice.

The dosage of fresh giloy juice is 5 ml, which can be taken 2 or 3 times a day.

What is the best time to drink giloy juice or decoction?

The best time is 30 minutes before morning meal or breakfast and evening meal or dinner. If you require to take it 3 times, then you can take it 30 minutes before lunch in the afternoon. If you don’t take lunch, then you can take it without meal consideration in between morning and evening doses.