Understanding the Microbiome and Its Impact on Overall Wellness
Each person has a unique network of microorganisms that is determined by their DNA. Most of these bacteria are friendly and have a symbiotic relationship with the body, but some can be pathogenic (causing disease).
A healthy gut requires eating lots of fruits, vegetables and whole grains, while avoiding processed foods, artificial sweeteners and excess salt. It also involves drinking plenty of water and exercising regularly.
What is the Microbiome?
The gut microbiome refers to the collection of bacteria and other microscopic organisms that live in our intestines. These microbes are responsible for many of our body’s processes, including digestion, hormone regulation and immune system function. They also influence our mood and emotions.
In simple terms, a microbiome is a community of commensal, symbiotic or pathogenic microorganisms that live together in a defined habitat with unique physio-chemical properties. Microbiomes have a huge impact on the health of our bodies and our lives.
Healio: Can exercise help maintain a healthy microbiome?
Studies have shown that people with lower levels of good bacteria in their intestines have more symptoms related to stress, depression and anxiety than those with higher amounts. Researchers believe that this may be because certain species of bacteria produce chemicals that send messages to the brain through millions of nerves in our gastrointestinal tract. Exercise and a nutritious diet can improve the overall balance of our gut microbiome.
What is the Microbiome’s Impact on Overall Wellness?
Your gut microbiome influences pretty much everything that goes on in your body. It impacts your digestion, immune system, mood, sleep cycle, and more. Nourishing this ecosystem helps your overall wellness and can even prevent many health conditions.
Each person has a unique set of microorganisms that make up their gut microbiome. These microorganisms are determined by the genes inherited from their mother and then further modified through diet and other environmental factors. The balance of friendly microorganisms and pathogenic ones is critical for normal functioning.
The composition of the microbiome can be influenced by eating healthy foods and avoiding unhealthy foods. The types of bacteria in the digestive tract are influenced by diet, especially when it comes to proteins, fats, digestible and non-digestible carbohydrates, probiotics, polyphenols, and phytochemicals. Studies demonstrating the impact of specific dietary components on gut microbiota composition have included randomized controlled trials, cross-sectional studies, and case-control studies. Various diets such as vegan, vegetarian, and omnivorous diets have been shown to significantly alter the gut microbiota.
What is the Microbiome’s Impact on Mental Health?
Your gut microbes play a major role in mental health. They allow nutrients to enter the body and keep opportunistic pathogens out. They also produce neurotransmitters that impact your mood and stress response.
Mood disorders, such as anxiety and depression, are associated with less diverse gut microbiota and lower levels of bacteria that promote anti-inflammation, according to a 2020 study published in the journal Sleep Medicine Reviews. Other factors that can lead to imbalances in the gut microbiota include exposure to antibiotics, medications and comorbid conditions.
Researchers have discovered that gut bacteria send signals to the brain through a special cell type known as the vagus nerve. These cells sit in the lining of the gut and form a synapselike connection with nerves that run throughout the body. Scientists believe that microbial molecules secreted by the gut bacteria travel through these nerves to reach the brain, where they affect cognitive function and mood. The good news is that you can balance your gut microbes by eating a healthy diet, getting plenty of sleep and exercising regularly.
What is the Microbiome’s Impact on Physical Health?
In a healthy gut, bacteria help digest food, metabolize nutrients and reduce inflammation. They also produce vitamins, antioxidants and neurotransmitters. But if the balance is upset, the microbes can become pathogenic, which leads to illness.
Eating a diet rich in both prebiotic and probiotic foods helps boost the number of good bacteria, which can reduce inflammation and stimulate the gut’s natural immune system. This means eating more fermented foods, such as yogurt, kefir, sauerkraut, kimchi, tempeh, miso and kombucha.
Regular exercise also can improve gut health. In one study, researchers found that participants who regularly engaged in three 30-60 minute sessions of aerobic exercise, such as running on the treadmill or cycling, had healthier gut bacteria.
Other ways to support a healthy gut include maintaining a regular sleep schedule, avoiding caffeine, alcohol and nicotine before bed, and practicing good sleep hygiene. Getting enough sleep allows your body to regulate hormones, including those involved in gut-brain communication.
Read MoreBoosting Your Immune System Naturally Foods and Habits That Strengthen Your Defenses
Like a well-rehearsed orchestra, your immune system works at its best when all components are working together. You can give it a boost by incorporating nutrient-rich foods into your diet and practicing well-studied healthy habits.
Leafy greens are rich in Vitamin C, antioxidants and other nutrients that support the immune system. Try them in salads and stews.
1. Eat a Healthy Diet
There’s no one superfood or supplement that can boost immunity, but a healthy diet is key. Eat plenty of fruits and vegetables, which offer nutrients like Vitamin C and E that help support immune function.
Also add in protein-rich foods, like berries, nuts, hummus, fish, eggs and poultry. The amino acids in these foods help build and maintain immune cells, explains the Harvard T.H. Chan School of Public Health.
Exercise, too, helps to strengthen the body’s defenses. A moderate amount of aerobic activity, like brisk walking, can activate immune cells and increase the strength of cellular immunity, a 2019 study suggests. Just make sure to get your doctor’s okay before starting a new exercise program. And don’t overdo it; too much physical activity can actually decrease immune function.
2. Get Enough Sleep
There are lots of pills, drinks and super foods that claim to boost immune function. But the truth is that it’s hard to directly link any one of these with healthy immunity. The immune system is a complex and interconnected system, and what researchers know about it is still limited.
But there are some basic habits that can help, such as getting enough sleep and exercising regularly. Moderate, regular physical activity boosts levels of infection-fighting white blood cells and antibodies and also reduces stress hormones that can depress immunity.
Just be sure to avoid over-exercising, as that can have the opposite effect and suppress immunity. And try to cut down on the amount of processed and sugary foods you eat, as these can also weaken your defenses.
3. Exercise Regularly
Like a well-tuned orchestra, your immune system relies on a balance of lifelong habits to function optimally. Immune health expert and registered dietitian Julia Zumpano explains that “The innate immune system, our first line of defense, is composed of several essential white blood cells.”
These first-line cells help restrict access to the body by targeting bacteria, viruses, and other microorganisms. If these initial efforts fail, the acquired immune system will kick into gear, attacking invaders with targeted white blood cells that kill intruders and create antibodies to prevent future infections.
Exercise is a big part of this equation. Studies show that moderate-intensity workouts stimulate cellular immunity, so aim to get active daily. And make sure to rest in between sessions as well.
4. Take a Multivitamin
While there is much we still don’t know about the immune system, we do know that it is important to take a multivitamin. Vitamins and minerals are needed for the body to function properly, but many people may not be getting enough in their diet.
Taking the time to exercise regularly can also help strengthen your immunity. Research suggests that moderate-intensity exercise such as a brisk walk daily activates different types of immune cells and allows them to circulate more quickly, potentially detecting illnesses and attacking invading microbes before they can do much damage (2).
However, it is important not to overdo exercise. Exercising too hard and too long can actually suppress your immune system, putting you at greater risk of infection. For this reason, it is best to focus on moderate-intensity exercise for most people.
5. Drink Water
As we enter the heart of cold and flu season, it’s important to keep our immune systems working at full capacity. There are many ways to do this, and while supplements may play a role, incorporating well-studied healthy habits like getting enough sleep, eating a nutrient-rich diet and exercising regularly can help.
A simple glass of water is a great immune system booster, especially when infused with lemon or other citrus fruit. Vitamin C boosts the immune system and improves circulation.
Zinc is a key nutrient for white blood cells, the intrepid immune system cells that seek out and destroy invading bacteria and viruses. Foods high in zinc include lean meat, oysters and pork. Vitamin E is another important nutrient for immune function. It’s found in a wide variety of foods, including avocado, dark leafy greens and nuts.
Read MoreKey Lifestyle Changes for Cardiovascular Wellness
While genetics play a role in heart problems, many can be prevented or delayed by eating a healthy diet, not smoking and getting regular exercise. Keeping blood pressure, cholesterol and glucose levels in the normal range also can help prevent heart disease.
The six key lifestyle changes to supporting cardiovascular wellness include: eat a whole-food, plant-predominant diet, limit alcohol consumption, get regular physical activity and sleep well.
1. Eat a Healthy Diet
While many risk factors for heart disease cannot be changed, your diet is a factor that can. A heart-healthy diet can help reduce cholesterol and blood pressure levels, control diabetes and maintain a healthy weight.
A heart-healthy diet limits red meat, which is a source of saturated fat, and instead emphasizes foods that are high in plant proteins such as nuts, seeds and legumes. You should also choose lower-fat dairy products and cook with vegetable oils like olive or canola, rather than butter.
Finally, a heart-healthy diet limits added sugars, which add calories without essential nutrients, and sodium, which can increase blood pressure and make your heart work harder. You can make these changes by starting with one change, such as replacing butter with olive oil, and gradually adding other healthy habits to your routine.
2. Exercise Regularly
A diet based on whole grains, fruits, vegetables and healthy proteins can greatly improve heart health and help control other controllable risk factors like blood pressure, cholesterol and weight. It’s also important to limit sodium and saturated fats and opt for unsaturated fats.
Regular physical activity also helps to strengthen the heart. Just like other muscles, the heart requires exercise to stay strong and healthy, but when it isn’t used regularly, it can become weak and diseased.
Aim for 150 minutes of moderate exercise, such as brisk walking or swimming, each week. If that isn’t feasible, try to incorporate small bursts of exercise throughout the day — take the stairs instead of an elevator or walk your dog. You may even consider interval training, which alternates brief bouts of intense exercise with short recovery periods.
3. Quit Smoking
Smoking causes chemicals to build up in your body, which can damage your heart and blood vessels. It also lowers oxygen levels, which makes it harder for your heart to pump blood throughout your body. As a result, smokers have twice the risk of heart disease as nonsmokers.
Quitting smoking has a direct effect on reducing your risks of heart disease. The benefits of quitting begin almost immediately. It decreases your risk of a heart attack, and it slows the progression of atherosclerosis.
Tobacco cessation also improves your lung function. This is important because it helps to prevent chronic obstructive pulmonary disorder (COPD). It also reduces your risk of stroke and other conditions. It may even reverse some plaque deposits in your arteries. It’s best to work with your primary care provider to develop an effective strategy for quitting smoking.
4. Get Enough Sleep
Heart disease is the number one cause of death in America. While some risk factors, such as family history or sex at birth, can’t be changed, there are many ways to help maintain a healthy cardiovascular system.
Getting a good night’s sleep can be just as important for heart health as exercise, diet and not smoking. In fact, a recent study found that adults who sleep seven to nine hours each night have a lower risk of developing hardening of the arteries than those who don’t get enough sleep.
A lack of sleep increases your chances of developing calcium buildup in the arteries and can lead to high blood pressure, high cholesterol and obesity. These factors increase your chances of having a heart attack or stroke.
5. Drink Water
While you can’t change some risk factors for heart disease (such as age, family history or sex at birth), there are plenty of things you can do to protect your heart. Changing your diet to one based on fruits, vegetables, whole grains, low-fat dairy and protein is a great start.
A healthy diet also helps lower blood pressure, reduce bad cholesterol and keep excess weight under control. Avoid salty foods and processed food to avoid high sodium levels, which increase your risk of developing heart problems.
Drinking water is another important part of a heart-healthy lifestyle. Make sure to drink enough to stay hydrated, especially when spending time outside on a hot day or exercising. Incorporate other beverages that are rich in water such as low-fat milk, 100% fruit or vegetable juice and herbal teas, avoiding those with added sugars.
Read MoreEffective Workouts for Busy Professionals Making Fitness a Priority
Adding exercise to a busy schedule may seem impossible, but it is not. With a bit of strategy, flexibility, and a mindset shift, it is entirely doable.
Encourage clients to make their workouts a non-negotiable appointment by writing them down in their calendar. In addition, encourage them to use lunch breaks or short breaks throughout the day for a brisk walk or bodyweight exercises.
High Intensity Interval Training (HIIT)
HIIT workouts are short and intense, typically lasting between 10 to 30 minutes. They incorporate short bursts of high-intensity exercises such as mountain climbers, push-ups, or jump squats separated with low-intensity periods to maximize the body’s calorie burn. HIIT workouts also promote overall muscle-toning and can be done using body weight only which makes them easy to integrate into busy schedules.
HIIT is an ideal exercise method for busy professionals because it provides the same impact as an hour-long session but in a shorter timeframe. In addition, the intensity of HIIT workouts helps to promote a fast metabolism that will continue burning calories long after your exercise session is complete. This type of workout requires a thorough warm-up that includes light cardio exercises like jogging in place or jumping jacks to increase blood flow and decrease the risk of injury before the intense exercise session begins. Workouts should be performed two to three times a week and allow at least 48 hours between sessions to ensure proper recovery.
Circuit Training
A fitness routine is an essential component of a healthy lifestyle. It improves physical strength and stamina, enhances mental clarity and boosts energy levels. For busy professionals, it may be challenging to make time for exercise, but with efficient time management strategies and effective workout options, it’s possible to incorporate fitness into daily routines.
HIIT, or high-intensity interval training, is an ideal exercise option for busy professionals. With short bursts of intense exercise followed by rest periods, HIIT provides an efficient cardiovascular workout that maximizes calorie burn and promotes healthy weight loss.
Another effective workout option for busy professionals is circuit training. This type of body conditioning involves endurance and resistance training. It is performed in a group setting and is often instructor-led. This allows beginners to get feedback and correct any errors in technique. Additionally, it helps to motivate beginners through extrinsic factors like a sense of community and social support. Lastly, it can be done at a time convenient to the individual’s schedule, such as early morning or during lunch breaks.
Bodyweight Training
Bodyweight exercises are a great alternative for busy people who want to keep up with their workouts while on the go, or don’t have access to a gym. They are flexible in time and space, affordable (no need for expensive equipment or memberships), and intense. They also provide a variety of movements to target different muscle groups, and are easy to modify depending on your fitness level. Examples include burpees, push-ups in all of their varieties, mountain climbers, squats, free bicep curls, and jumping jacks.
Total-body bodyweight workouts will build and tone your muscles, and burn calories that last for hours after the exercise session. Add a short bodyweight routine to your daily schedule, or try incorporating one of the high-intensity interval training workouts that have been proven to be so effective in the gym and at home for busy professionals. These workouts can be performed in less than 30 minutes, and will help you make that healthy lifestyle a priority.
Yoga
Adding a workout routine to a busy schedule is often a daunting task, but it doesn’t have to be. With the right tools, a healthy lifestyle is achievable from the comfort of home.
HIIT, bodyweight training and yoga can all help improve flexibility, build muscle mass, burn calories and even promote weight loss. They can be performed anywhere with little to no equipment like kettlebells or dumbbells.
A key to success is to start with manageable workouts and progressively challenge yourself as you grow in strength and endurance. This prevents injury and mental fatigue and fosters a long-term commitment to fitness. Ultimately, any exercise is better than nothing at all. A sedentary lifestyle is a serious health crisis that can have just as detrimental effects as smoking. It is time to take control and make the commitment to a healthier life. The results will be well worth it. Start with one of these effective workouts for busy professionals and see how much better you feel.
Read MoreThe Role of Nutrition in Fitness – Fueling Your Workouts for Optimal Results
Nutrition is the foundation for achieving fitness goals, supporting muscle recovery, and weight management. It involves a balance of carbohydrates, proteins, healthy fats, and hydration.
Carbohydrates are the body’s preferred source of energy during exercise. Consuming a carbohydrate rich food or liquid about an hour before workouts optimizes energy levels and reduces fatigue.
Carbohydrates
Carbohydrates are the body’s primary fuel for exercise. When you eat carbs, they are broken down into sugar and then absorbed into the bloodstream as glucose, where it is used for energy during workouts. Insufficient carbohydrate intake can impair performance.
Healthy carbohydrates provide energy for workouts and can also supply nutrients such as fiber, vitamins and minerals. Carbohydrates are found in foods like fruits, vegetables, whole grains, low-fat dairy products and legumes. They should be a large portion of the overall diet.
It is generally recommended to consume a small amount of carbohydrates (around 50-75 grams) within 30 minutes of starting your workout. The majority of these carbs should be high-glycemic carbs, such as fruit juice, a sports drink, a banana or a slice of toast. These carbs enter the body faster and spike insulin, helping to transport fuel to working muscles. The high-glycemic carbs should also be eaten regularly to keep energy levels consistent and allow for steady progress toward fitness goals.
Proteins
Proteins are the darling of exercise nutrition, with many high-protein beverages, bars, and cookies touting their effects on workout performance. While it may seem that proteins are over-hyped, they are critical for muscle recovery after a sweat session and to maintain muscle mass.
Carbohydrates are the body’s preferred fuel for long bouts of endurance training, while protein is important for muscle repair and growth. It’s also important to note that consuming carbs and protein together (pre- and post-workout) enhances protein synthesis and prevents a decline in energy levels during prolonged exercise.
Choose lean meats, dairy products, fish, tofu, eggs, whole grains and legumes as a source of protein. The essential amino acids, leucine, isoleucine and valine are also beneficial because they independently stimulate protein synthesis during exercise. Consuming foods and/or drinks rich in these amino acids prior to resistance exercise enhances muscle protein synthesis.
Fats
As the body’s primary source of energy for low-to-moderate intensity exercises, fats help maintain endurance and prevent premature fatigue. Fats are also a key player in muscle repair and growth, providing essential amino acids that are broken down to fuel your muscles during exercise.
Healthy fats can be a great addition to your pre-workout nutrition as they digest more slowly, which can help delay the depletion of glycogen stores and keep energy levels steady throughout your workout. However, it’s important to avoid foods that are high in saturated and trans fats such as rib-eye steaks, whole milk, full-fat yogurt, bacon and fried chicken.
Since protein takes the longest time to digest, you should aim to consume it within a couple hours of your workout so that it can provide energy and support muscle repair. Good sources of protein include fish, skinless poultry, skim or low-fat milk, eggs, tofu and beans.
Water
Water is the best drink for your body to satisfy thirst and replace fluid lost during exercise. It’s natural, free, readily available, and contains no kilojoules. Drink it before and during exercise, but avoid high sugar sports drinks.
Intake of macronutrients – carbohydrates, proteins, and fats – directly impacts energy levels during workouts. Carbohydrates are your primary source of fuel and help you maintain endurance, while protein supports muscle repair and growth. Fats provide a backup energy source and also regulate hormones that impact performance.
Proper nutrition also includes the intake of micronutrients – vitamins, minerals and antioxidants – that support overall health, aid in muscle recovery and optimize performance. Focus on eating a variety of whole, nutrient-dense foods and monitor calorie intake to manage weight and meet nutritional needs. It’s important to start with small, realistic nutrition and hydration goals that are sustainable. As your fitness level and needs change, tweak your goals accordingly.
Read MoreUnderstanding Your Skin Type and Creating a Routine
Your skin type influences the products you use and how your face responds to certain treatments. Board-certified dermatologists Aanand Geria, MD, Christina Chung, MD, Hadley King, MD, and Geeta Yadav, MD share expert tips to identify your skin type.
Normal skin looks smooth and feels supple. It is balanced in its oil production and pores, and doesn’t sting or irritate.
Normal
This skin type is the most common and typically has a nice balance between oily and dry. People with normal skin can use light products and tend to avoid breakouts, flakiness or a greasy appearance.
The best way to determine whether your skin is normal is to observe it after cleansing and leaving it bare for half an hour. You can also buy a pack of blotting sheets and press them to your nose, cheeks and forehead to see how much oil is picked up.
Remember, however, that our skin can change based on the season, diet, location and more. And that is ok. Your skin is like your personality – it can be wishy-washy and exist on a continuum. It might be oily one day and dry the next.
Oily
Oily skin is characterized by a greasy appearance and the production of excess sebum. It can be caused by genetics, hormonal changes (particularly during puberty and perimenopause), diet or certain medications.
You can identify your skin type by cleansing it and waiting for half an hour, then using a blotting sheet to see how much oil is on the surface of your skin. Feeling your skin’s texture and a soft pinch test can also help to gauge hydration levels.
It’s important to remember that our skin is always changing and can go through dry, oily or combination spells for many reasons including lifestyle, weather, hormone changes and stress. The good news is that with the right skincare and routine, you can help keep your skin healthy and radiant.
Dry
When people have dry skin, their pores are small and they often feel tight. This type of skin can have a flakey appearance, be rough and itchy. It can also show premature wrinkles and have a dull, lifeless appearance.
To test your skin’s moisture levels, try ripping up pieces of tissue and sticking them to your face. If the tissue sticks, you have normal skin and if it falls off then you have oily skin.
Another way to check your skin is by observing how it reacts after washing and then pressing blotting sheets against your face. If your skin looks shiny or has enlarged pores, you have oily skin. If the blotting sheets reveal no shine or only a small amount, you have normal skin.
Combination
People with combination skin have oily areas but dry parts of the face. Typically, the T-zone is very oily while the cheeks and jaw area are very dry.
Genetics plays a major role in determining your skin type, but your diet, weather and lifestyle can all influence how oily or dry your skin is. It’s important to know your skin type so you can avoid products, ingredients and routines that could disrupt your healthy balance.
One of the easiest ways to find out what your skin type is is to wash your face with a gentle cleanser and apply nothing else. If you notice that after 30 minutes your face is shiny, then you’re likely an oily skin type. You may also have large pores that get clogged easily.
Sensitive
Sensitive skin is prone to reacting to stimuli that normal skin does not, which can cause redness, itching, burning or stinging sensations. These triggers may be soaps, detergents, fragrances, perfumes, skincare or household products, as well as environmental elements such as cold and wind.
Symptoms include objective signs that can be seen by your healthcare provider, like redness and swelling, as well as subjective symptoms that you experience, such as burning or itching. Regardless of your skin type, elevated sensitivity can be a sign of an underlying condition, including rosacea, eczema, or an allergy. All skin types can benefit from regular cleansing and moisturizing, as well as avoiding irritants. However, if your sensitivity is severe, you should speak to a dermatologist or skincare professional for recommendations.
Read MoreNatural Skincare Remedies and DIY Treatments for Healthy Skin
Natural skincare treatments help restore your skin’s natural oils, which can be stripped by frequent washing with drying soaps. To hydrate your face and hands, try shea butter or other natural oils such as jojoba oil.
Tea tree oil can also be used as a simple blemish-fighting treatment. It has anti-microbial properties that may reduce the inflammatory type of acne, such as pink papules and tender pustules.
Tea Tree Oil
Tea tree oil, also known as melaleuca oil, is having a major moment, appearing in cleansers, natural face oils and even in hair products. “We love it because it’s antiseptic, anti-inflammatory and can help treat a variety of skin conditions,” says Dr. Jennifer Holman, a dermatologist with U.S. Dermatology Partners in East and South Texas.
It has antifungal properties, too, so you can keep a bottle of this stuff in your first aid kit to disinfect minor cuts and scrapes or use it as a treatment for nail fungus. But when used on the skin, this oil can cause irritation if it’s too strong or not properly diluted, so always perform a patch test on a small area of your body, like behind your ear, before using.
Experts recommend diluting it with water or a skin-safe carrier oil such as coconut, olive or jojoba. You can apply the mixture to your skin with a cotton ball to soothe itching and redness from dryness, reduce acne breakouts or get rid of dandruff.
Manuka Honey
Honey isn’t just that bear-shaped jar in your pantry, it’s actually a natural sweetener with antimicrobial properties that have been known to fight off bacteria. But not all honey is created equal—it’s the manuka variety that’s making waves in the beauty industry thanks to its wound-healing and anti-aging benefits.
Unlike traditional honey, manuka honey is sourced from the nectar of only one type of flower (monofloral), giving it a higher concentration of the molecule methylglyoxal (MGO). This gives it antibacterial and anti-inflammatory effects that are able to penetrate deep into the skin tissue to treat infections and soothe irritated skin conditions like acne and eczema.
Research has also shown that consuming manuka honey can help treat and prevent seasonal allergies by blocking histamines in the body. Try taking a tablespoon a day to see if it helps relieve your symptoms. In addition, apply manuka honey to minor scrapes and cuts. It may encourage the growth of cells called dermal fibroblasts that help your skin grow new skin tissue and heal from injuries.
Oatmeal
When it comes to DIY skincare, oatmeal has been long hailed as a natural skin-soothing remedy thanks to its lipid-rich beta glucan and anti-inflammatory phenols. Moreover, its saponins function as natural cleansers to remove excess sebum and impurities from pores without causing irritation or over-drying.
Aside from the calming effect, the anti-inflammatory properties of oatmeal can help relieve itching caused by rashes like chicken pox, insect bites and poison ivy. In addition, applying a paste made with oatmeal can help soothe itching and redness from shingles and other painful conditions like psoriasis.
Try blending dry, rolled oats into a powder to create colloidal oatmeal, then use it in a face mask or add it to your bath for a natural rehydration treatment. You can also make an oatmeal scrub and massage it gently into your face for a few minutes before rinsing with lukewarm water. This scrub can also be used as a polishing exfoliant for oily or acne-prone skin.
Shea Butter
Shea butter is a super skin care ingredient that does triple-duty. This creamy fat, which is solid at room temperature but melts on contact with the skin, fades scars (acne and non-acne) and heals sunburned or dry skin. It soothes inflammatory skin conditions like eczema and psoriasis, and even reduces the symptoms of rheumatism.
It also promotes strong antioxidant activity, which helps slow aging and dull-looking skin. Plus, shea butter may help protect skin from oxidative damage by inhibiting the formation of free radicals.
When choosing a shea butter for your skin, look for one that is free of preservatives such as parabens and phthalates and chemical UV filters such as oxybenzone, avobenzone, octisalate, and octocrylene. Or, try a body butter that only contains shea butter, such as this one that combines virgin African shea butter with Ghanaian baobab and Egyptian jojoba oil. This combo provides rich moisture without the icky ingredients you might find in a lot of over-the-counter products.
Read MoreExploring Investment Options
Explore the different types of investments that can help grow your money. These include stocks, bonds, mutual funds** and exchange-traded funds (ETFs).
Stocks, also known as equities, represent ownership in a company. They offer growth potential but carry more risk than other investments.
Bonds are a type of investment designed to aid corporations and governments to raise money by paying interest to investors. They offer lower risks than stocks and are often considered less volatile.
Stocks
Stocks are a common way to invest and can offer potential for high returns over time. However, they are also highly volatile and susceptible to price fluctuations.
By investing in shares of a company, you gain some residual claim to the company’s profits and assets, and may also be eligible for voting rights. You can invest in growth stocks, which are designed to grow rapidly, or value stocks, which focus on more established companies whose stock prices may not appropriately reflect their current worth.
Bonds are another investment option that can provide higher long-term returns than a savings account or bank CD, but they do not have the potential to increase in value as much as stocks. Additionally, bonds are subject to market volatility, and if a company defaults on its debt obligations, investors may lose money on their bond investments.
Bonds
Stocks, also known as equities, are pieces (shares) of ownership in a company. When the company does well, it can pay dividends to shareholders a percentage of the profits. Stocks offer the highest potential return, but also carry the most risk-reward ratio of any investment.
Bonds, which are considered fixed-income investments, provide steady income payments from interest accrued over time. They are typically the lowest-risk investment option and make up a key component of a diversified portfolio.
There are various types of bonds available, including government, corporate and mortgage-backed securities. Additionally, there are bond mutual funds and exchange-traded funds that manage a basket of bonds. In general, bond prices have inverse correlations to stocks. This makes them a good diversifier to a stock-heavy portfolio. However, they also carry their own unique risks and should be carefully evaluated.
Mutual Funds
When you invest in a mutual fund, you buy units (or shares) of the fund. The value of those units can go up or down, depending on the performance of the underlying securities that the fund holds. Mutual funds generally offer more diversity and liquidity than individual stocks or bonds.
Stocks have the potential to grow over time, but they also carry more risk and can fluctuate greatly in value. They are one of the most popular types of investments.
Bonds are a conservative investment that provides income over time. They usually pay out interest payments every month and then repay the original principal at a predetermined date. Investors typically earn a profit when bonds appreciate or yield more than the initial investment amount. Many investors choose to diversify their investments with both stocks and bonds. They may also consider using target-date funds that automatically move from higher-growth, higher-risk stocks to lower-return, lower-risk bonds as the date approaches for retirement or other goals.
Real Estate
Amid an economic environment where many investors are concerned about inflation, investing in real estate can provide a potential hedge against rising prices. It’s important to consider your personal financial goals, risk tolerance and investment time horizon before investing.
**Investment options such as stocks and mutual funds involve risks, including the potential loss of principal. Investors should carefully review the investment objective and summary of each fund before making a purchase decision.
Stocks are pieces (shares) of ownership in a company that can either make money when their value increases or by collecting regular dividend payments. Bonds are investments designed to aid governments and corporations in raising money by lending investors interest payments for a specific period of time. Both can be valuable assets in a well-rounded portfolio, depending on your investing goals and risk tolerance.
Read MoreBuilding a Solid Investment Portfolio
Investing should be viewed as a long-term endeavor. As such, investors should build a portfolio that is suited to their unique financial situation and goals.
An asset allocation is the percentage of an investor’s total investment portfolio that will be invested in different asset classes such as stocks, bonds and cash or cash equivalents.
1. Diversification
The value of diversification can be summed up by the old saying, “Don’t put all your eggs in one basket.” It’s very hard to outperform the market by picking specific investments (research shows that even professional investors struggle to do so consistently). However, it’s fairly easy to avoid dramatic losses by constructing a diverse portfolio.
Diversification involves spreading risk among different asset classes and securities within an asset class. By investing in a mix of stocks, bonds and cash, and breaking these down further by industry, company size, creditworthiness, geography, investment strategy and bond issuer, we can achieve true diversification.
We can also diversify across time by using dollar-cost averaging, where we invest small amounts regularly over a period of months rather than putting a lump sum into the market on one day. This allows us to take advantage of the power of compounding and potentially minimizes the impact of market volatility. In addition, we can diversify by owning shares in companies at different stages of their growth cycle.
2. Risk Management
As the saying goes, “Don’t put all your eggs in one basket.” This timeless adage aptly sums up the concepts of diversification and asset allocation.
While some risks (such as market risk) can’t be avoided, others can be mitigated through a variety of strategies such as diversification and rebalancing. Asset allocation also helps to ensure that your hard-earned savings are protected by investing in the right mix of investments based on your investment goals and risk tolerance.
Project portfolio management involves assessing and mitigating the impact of risks at the enterprise level rather than at the individual project level. For example, if your company has been negatively impacted by recent shutdowns due to the CHIPS and Science Act, you could invest in digital streaming platforms that may counterbalance the loss of revenue from reduced travel.
3. Rebalancing
Over time, market fluctuations can cause the relative weights of various asset classes in your portfolio to veer from their original planned allocation. Rebalancing allows you to realign these weights back to your plan and helps minimize the risk in your portfolio.
The process of rebalancing is accomplished by selling the investments that have exceeded their planned percentage composition and using the proceeds to buy more of the investments that are underweight in your portfolio. There are a number of ways to determine when your portfolio is in need of rebalancing, including using tolerance bands that can be either fixed or relative.
Rebalancing can be difficult, as it requires you to sell assets that have performed well over the past year in order to purchase assets with a less impressive track record. But it’s a crucial step in maintaining a portfolio that adheres to your risk tolerance and desired level of returns. In addition, rebalancing regularly can help reduce the need for more frequent, potentially emotionally driven investment decisions.
4. Taxes
A diversified investment portfolio requires regular review and periodic rebalancing. Market ups and downs can cause a portfolio’s original balance to shift, and rebalancing is the process of selling overperforming investments and buying underperforming investments to maintain your desired asset allocation.
Investors should start by defining their financial goals and understanding their risk tolerance. Then, they should establish a strategic asset allocation (SAA) that reflects their desired risk profile.
For example, a moderate SAA might target a 90% allocation to stocks and add small investments in yield-enhancing floating rate bank loans and commercial real estate for diversification purposes. It may also include a 2% allocation to cash for liquidity purposes and the ability to take advantage of opportunities as they arise.
Investors should choose low-cost mutual funds or exchange-traded funds to build their portfolios. They should also consider incorporating real assets like precious metals and natural resources into their portfolios, as these investments have different return profiles from traditional financial assets such as stocks and bonds.
Read MoreUnderstanding Interest Rates How They Affect Your Loans and Investments
Interest rates are a key factor when it comes to your finances. They determine how much you pay on your mortgage, car and credit card debt as well as how much you earn on savings accounts.
When rates rise, it becomes more expensive for individuals to borrow money which can slow consumer spending. Meanwhile, higher rates encourage people to save by increasing the annual percentage yields (APYs) on their savings, checking and CD accounts.
How Interest Rates Affect Your Loans and Investments
Generally speaking, when interest rates rise it’s more expensive to borrow money (unless you have a 0% credit card or mortgage rate). This can impact your finances in various ways depending on the situation.
Typically, when the federal funds rate increases, it also elevates the discount rate that financial institutions use for short-term borrowing with one another, as well as mortgage loan and credit card annual percentage rates. Additionally, it influences savings account APYs and certificate of deposit rates.
Rising interest rates can dampen consumer demand and lower stock market prices in the long term, with stocks in the cyclical and industrial sectors falling the most as consumers spend less and pay more to finance their purchases. This can lead to slower economic growth and possibly a recession.
Interest Rates on Mortgages
Although the Federal Reserve doesn’t set mortgage rates, it does influence them. When the Fed raises its short-term interest rate, other rates follow suit, including the rate banks charge each other to borrow overnight (known as the Secured Overnight Finance Rate and the Constant Maturity Treasury).
In general, rising rates indicate a healthy economy with robust growth. Investors demand higher returns on investments when the economy is strong, so longer-term investments like bonds tend to rise.
When rates go up, prospective homebuyers have a harder time qualifying for mortgages. This can force them to buy a smaller house, search in another area or delay their purchase until prices and incomes stabilize. Rising rates also can crimp the spending power of those with mortgages, credit cards and other debt.
Interest Rates on Car Loans
As the Fed works to keep the economy running smoothly, it often increases its federal funds rate to protect against possible risks. This rate sets a benchmark for other borrowing rates like the prime rate that lenders use to calculate auto loan interest.
A car loan can be a large financial commitment. Those with good credit may qualify for lower interest rates. The length of the loan term and the amount borrowed can also affect your interest rate.
Higher interest rates can reduce demand for new vehicles and lead to lower resale values on used cars. This can cause borrowers to end up owing more on their loans than their vehicles are worth, a situation known as negative equity. The most important thing for consumers is to stay informed of current interest rates and what the future may hold.
Interest Rates on Credit Cards
Credit card interest rates are typically variable, meaning they can change based on market benchmarks and the factors that credit card issuers use to assess the risk of lending money to consumers. These include a borrower’s credit score, debt-to-income ratio and other information.
Most cards also offer a low, introductory rate that applies to balance transfers or purchases for a set period of time after the account is opened. This rate is usually lower than the regular APR and can be as low as 0%.
As a result, while the Fed may raise or lower rates for other loans and investments, the impact on credit card interest rates tends to be minimal unless you carry an outstanding balance. However, knowing how the central bank’s actions affect credit card interest rates can help you minimize any potential effects from future rate hikes.
Interest Rates on Investments
Figuring out interest can be complicated, but it’s important to understand how it affects your investments. Many banks and financial institutions offer mortgage, car loan and credit card interest calculators to help you get a better understanding of how your payments may change over time.
A real interest rate reflects the purchasing power of an investment or cost of borrowing after accounting for inflation. It can help you make more informed financial decisions when evaluating investment opportunities or planning for long-term goals like retirement.
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