Category Archive

Lifestyle and Wellness

The Power of Positive Thinking

Kaylon Walton 2026 November, Lifestyle and Wellness October 11, 2026

There’s no doubt about it — we live in a technological age.

Whenever we feel like it, we can open a news app and immediately tap into the goings-on of the world. But constant exposure to the latest headlines may not be the greatest thing for our mental health — in fact, it can cause increased feelings of helplessness, overwhelm, and depression. After all, what we think about directly impacts our mental health. So, why not focus on something positive instead?

Research shows that by simply putting aside time in our day to feel gratitude, we can significantly improve our wellbeing. In fact, one particular study showed that those who regularly practice gratitude live 9% longer. This is partially due to more consistent feelings of happiness, but, more broadly, gratitude makes people motivated to take care of their health. Grateful individuals are more likely to exercise, show up to medical appointments, and maintain relationships, all of which contribute to longer, healthier lives.

Practicing gratitude can be as simple or complex as you would like. Some common techniques include:

  • Gratitude list: At the same time each day, write down a list of things you’re thankful for. These items can be anything at all, as long as they bring you joy. Maybe you feel grateful that your spouse cooked dinner, or that you saw a pretty garden on your morning walk. The goal of gratitude lists is to teach your brain to catch the moments of beauty in your life as they happen, helping you find happiness in the mundane. You can see the benefits of this practice in your daily life by simply listing as little as 3 items per day!
  • Gratitude jar: Every time you feel grateful for something, whether that’s broad (the color of sunsets) or specific (a friend babysits for you so you can have a night off), write it down on a small slip of paper and place it into a jar. As the paper piles up in the jar, you’ll be able to see just how many moments of joy there are in your life. Plus, if you’re ever feeling down, you can read through the jar for a powerful mood boost!
  • Gratitude walk: The secret to gratitude walks is focus. Instead of putting on your headphones and tuning out the world, try tuning in to the small moments of beauty around you: the birds singing, the color of the sky, or the weather. Gratitude walks can help you reduce stress, re-ground, and build emotional resilience all at the same time. They don’t have to be long walks either — even 5 minutes will do!
  • Gratitude meditation: Unlike deep meditation for sleep, gratitude mediation can be done anytime, anywhere! Whenever you have a moment of pause, such as waiting for your coffee to brew, simply reflect on what you’re grateful for. This is a very similar technique to the gratitude list but doesn’t require pen or paper. If you find it difficult to concentrate on mediations, guided gratitude mediations are also available on YouTube. You can find countless 10–15-minute videos that will guide you through each step of the process!

The most important part of any gratitude practice is consistency. Our brains have a natural ability to adapt to new situations and systems, a feat known as neuroplasticity. Part of this natural system is the solidifying of neural pathways connected to common activities — meaning that the things you engage with the most have actual, physical impact on your brain. By dedicating yourself to a consistent gratitude practice, you can strengthen your brain’s joy-seeking neural pathways, and in turn, literally train your brain to see the world more positively!

Positive emotions build resilience and adaptability, and reduce stress and anxiety.

Regular gratitude practice modifies your focus, helping you perceive situations much more positively.

Walking (and Other Exercises) in a Winter Wonderland

Kaylon Walton 2026 November, Lifestyle and Wellness October 11, 2026

Snowfall, shorter days, and cold toes — the winter months might as well be deemed “national couch potato season.”

But if you’re neglecting your exercise routine just because it’s chilly outside, you’re missing out on a variety of health benefits that only wintertime can offer you!

One benefit of cold weather is improved endurance. Your heart doesn’t have to work as hard when it’s chilly outside, plus you sweat less and expend less energy. Altogether, this means that your exercises are far more efficient in wintertime than in summertime. Research also suggests that exercising in the cold can boost your cardiovascular health, as well as decrease the risk of heart disease. Of course, you also reap all the normal benefits of regular exercise, including a reduced risk of type 2 diabetes, better mental health, and a longer lifespan.

Seasonal depression, otherwise known as Seasonal Affective Disorder (SAD), is fairly common in adults during the winter months. Treatment for SAD includes light therapy, which is exposure to direct or artificial sunlight. Maintaining your exercise routine through the winter is a great way to ensure you’re getting enough sunlight to chase away any wintertime blues. As an added bonus, you’ll also get to soak up some vitamin D, which helps support healthy bones, nerve function, and immune health.

Wintertime is also cold and flu season, which is another great reason to stay active during the colder months. Exercise naturally increases the circulation of immune cells throughout your body, helping you stay prepared for any illness that might come your way.

Some great ways to exercise this winter are:

  • Neighborhood jaunts: Going for a brisk walk or jog around your neighborhood is a great way to stay active during the colder months.
  • Wintertime sports: Why not make the most of the snowy weather and try snowboarding or skiing? Or, if outdoor sports aren’t your thing, look for indoor ice skating.
  • Active housework: Shoveling snow is a full-body workout only available during the winter. It engages multiple muscles and can burn about as many calories as jogging or cycling. Vacuuming and sweeping are two slightly less strenuous options, if shoveling snow isn’t an option for you.
  • At-home workouts: If you really don’t want to go outside, there are plenty of exercise options that you can do without ever leaving the house. Try searching the web for yoga tutorials, or head up and down your stairs to get your heartrate up.

Naturally, there are some risks associated with exercising in cold weather, especially if your area is snowy or icy. A few things to watch out for include:

  • Hypothermia: This occurs when your body temperature falls below 95 degrees Fahrenheit (35 degrees Celsius). It causes a lack of coordination, mental confusion, slurred speech, shivering, sleepiness, and slow reactions. Children and the elderly are at the highest risk for hypothermia because they may be unable to communicate their symptoms. Older adults may also suffer hypothermia without even noticing, due to a diminished sensitivity to temperature changes. You can mitigate the risk of hypothermia by wearing multiple layers of clothing.
  • Frostbite and chilblains: Frostbite can occur in temperatures below freezing (32 degrees Fahrenheit or 0 degrees Celsius). It occurs in three stages: cold, sore, and painful (frostnip), then the sensation of pins and needles (surface frostbite), then numbness (deep frostbite). If you notice the sensations of pins and needs or numbness, seek medical attention immediately. Frostbite is most common in your fingers, toes, nose, and ears. Chilblains, on the other hand, is caused by exposure to cold (but not freezing) damp air. The condition causes swollen patches and blisters on the hands and feet that can show up hours after being in the cold. It usually clears up within a couple weeks.
  • Slips and falls: Due to an increase of snow, ice, and poor visibility, you’re more likely to slip and fall when exercising in the winter months. This can lead to bruises, fractures, or head injuries. Make sure to wear shoes with good traction and, in the case of mobility aids, only use canes with rubber tips that can grip ice or compacted snow.

When layering clothes to stay warm, avoid cotton. Wet cotton (from snow or sweat) traps moisture and makes you feel colder. Instead, try fleece over moisture-wicking fabric.

Strengthening Your Immune System

Kaylon Walton 2026 November, Lifestyle and Wellness October 11, 2026
Side view of sick woman having coffee

Wintertime is cold and flu time, which means our immune systems are more important than ever.

The immune system, our bodies’ natural defensive system against illness and disease, is always working to keep us safe, year-round. Still, you may be wondering if there’s any way to boost your immunity in the season its needed most. Thankfully, you’re in luck — there are numerous methods to help you strengthen your immune system, hopefully helping you make it through the winter without a sniffly nose.

Male food vlogger making video of blending a smoothie

Healthy eating plays a large role in immunity strength. All the cells in our bodies require proper nutrition in order to function, which includes all the cells within the immune system. Malnutrition, on the other hand, represses our immune system, making the cells slow to act when encountering illness. One study from 2022 found that viral respiratory infections, like COVID-19, affect our gut microbiota. The community of beneficial bacteria that live in our GI tract — our gut microbiota — are an important part of our immune system. They help keep harmful bacteria in check by training our immune system to tell the difference between helpful and harmful bacteria. Our gut microbiota also protects our gut barrier, suppresses inflammation, and takes up space that might otherwise be used by disease-causing bacteria. Supporting your gut health means strengthening your immune system — a two in one deal! You can improve your gut health by eating a diet that includes fermented foods (like yogurt and kimchi), fiber-rich fruits and vegetables (like bananas, asparagus, and broccoli), and grains.

Exercise is another wonderful way to boost your immunity. Research shows that exercising for less than 60 minutes, as long as the exercise is moderate-to-vigorous, can stimulate your immune system and improve its defense. The term “moderate-to-vigorous” encompasses a slew of exercise. “Moderate” exercise would include walking briskly, yoga, bicycling slower than 10 miles per hour, and general yard or home repair work. “Vigorous” exercise includes jogging and running, jumping rope, step aerobics, or kickboxing. As long as you’re getting your heartrate up, you’re probably doing a great job of strengthening your immune system. The same study mentioned before also shows regular exercise improves immunoregulation — that is, it helps make sure your immune system works as intended to detect and destroy disease. Immunoregulation is important or delaying the onset of age-related conditions, helping you stay healthier for longer. However, there is such a thing as too much exercise. Training for a marathon or other athletic competition can put you at risk of getting sick.

friends exercising

Sleep is another vital aspect of immune system strength. When you sleep, your body produces hematopoietic stem cells, a fancy word that refers to special shapeshifting cells that can transform into whatever cells are needed at the moment. This means that the cells can become white blood cells (WBCs), a type of cell circulates through our blood, finds infections, and destroys them. Sleep also influences immune responses, and can help protect us from cardiovascular disease, cancer, neurodegenerative diseases, and other immune disorders.

Vaccinations are one of the easiest ways to keep your immune system strong and up to date on the diseases going around. Vaccines engage our immune systems by mimicking an infection. When the white blood cells discover the infection, they create antibodies, or soldiers, to fight the infection. The process of creating antibodies takes time, which could mean that you become sick before your body fights off the infection. Vaccines give your body the time needed to create antibodies, so if you do come in contact with the actual disease, your body is ready to fight it. Antibodies are only trained to recognize the specific infection they were created to fight, however, which is why different vaccines are needed for different diseases.

Stay healthy through this cold and flu season by eating well, exercising, getting enough sleep, and staying up to date on your vaccinations. Don’t wait until you’re already sick to take care of yourself, start now!

Laughter is indeed the best medicine! Research shows it decreases stress hormones and increases both immune cells and antibodies.

Preventive Healthcare Saves Lives

Lynn White 2026 October, Lifestyle and Wellness September 9, 2026

Preventive healthcare is the secret to staying healthy throughout your life.

According to a 2018 study, only 8% of adults 35 and older
go through with the preventive screenings they need.

The key to understanding this kind of healthcare lies in the first word — preventive. It refers to screening tests and other related health services that find diseases or illnesses in their early stages, so that you can prevent them from developing into a major health issue. The tests are usually carried out by your primary care physician (PCP), and can help you live a longer, healthier life.

Preventive healthcare covers a vast array of screenings and tests. For adults, typical preventive healthcare includes:

  • Blood pressure and cholesterol screening: These tests allow you to detect early signs of metabolic conditions which, if left untreated, can develop into serious health conditions, such heart disease or diabetes.
  • Cancer screenings: Breast cancer, colorectal cancer, cervical cancer, and prostate cancer screenings are all considered preventive healthcare. By detecting these cancers in their beginning stages, you can prevent them from becoming more serious later on.
  • Immunizations: Annual flu shots, boosters, COVID-19 vaccines, and other common vaccines prevent the spread of serious diseases and are therefore considered preventive healthcare.
  • Sexually transmitted infection (STIs) screening: Some STI testing is considered preventive healthcare, though the exact coverage depends on your insurance plan, your age, and other risk factors.
  • Osteoporosis screening: This kind of screening is considered preventive for people with ovaries who are 65 years of age or older. For people with ovaries younger than 65, this screening is preventive if the person has gone through menopause.
  • Counseling: Counseling can be considered preventive if it reduces your risk of developing certain chronic conditions. Examples of this include tobacco or alcohol intervention, obesity counseling, or breast cancer genetic test counseling (BRCA).

There are also preventive healthcare services available for children, including routine immunizations, mental health screenings, and well-child visits. Well-child visits are annual (or semi-monthly, in the case of infants) trips to the doctor that monitor your child’s development and growth. The Children’s Health Insurance Program (CHIP), which provides health insurance to children and pregnant women whose income levels are too high to qualify for Medicaid, covers preventive healthcare for children in full.

Most health plans cover preventive services at 100% with no extra cost to you, provided that you see an in-network doctor. This includes the plans offered through the Health Insurance Marketplace, a resource created by the Affordable Care Act (ACA) to help you find affordable healthcare. Out-of-network doctors and hospitals may result in extra fees, and some health plans may not fully cover preventive services. Before scheduling any appointments, it’s best to double-check your plan’s benefits to ensure that preventive services are covered.

Since preventive healthcare’s goal is early detection, the doctor’s visit is not considered preventive if you are experiencing symptoms of a health condition. In these cases, the visit would count as diagnostic, rather than preventive, even if you don’t receive a diagnosis during the appointment. In the same way, visits to a specialist or care for a preexisting condition do not qualify as preventive.

Another important aspect of preventive care is family history. Documenting the health conditions that are common in your family helps your PCP determine what tests are necessary for your preventive healthcare, as well as the timing for those tests. For example, if your family has a history of breast cancer, you may need early or more frequent cancer screenings. These screenings qualify as preventive care.

Preventive healthcare allows you to catch any diseases or illnesses that could develop into chronic conditions if left alone. Take advantage of preventive healthcare’s $0 cost and take care of your health at the same time!

Melatonin: Chemical Chamomile

Lynn White 2026 October, Lifestyle and Wellness September 9, 2026

Melatonin is the hormone that
determines your circadian rhythm,
or your body’s natural sleep-wake cycle.

Melatonin is not regulated by the FDA, so quality and dosage amounts may differ between brands.

When you think of melatonin, your first thought may be the sleep aid supplement found in your grocery store’s vitamin aisle. It’s an understandable image — even searching for the word online results in mostly supplement-focused articles. But melatonin is much more than a pill or gummy that makes you fall asleep fast. In fact, it’s a naturally occurring compound produced by your brain every night.

Melatonin is the hormone that determines your circadian rhythm, or your body’s natural sleep-wake cycle. It’s created by the pineal gland, which is a tiny gland located in the middle of your brain. Starting in the evening, around the time that the sun goes down, your pineal gland begins to create melatonin. This signals to your body that it’s time to relax and get ready for bed. As a result, your body temperature and blood pressure naturally lower, and your eyes become less responsive to light.

Melatonin production continues through the night, which helps you stay asleep, and peaks around 1AM. Once you’re exposed to sunlight, melatonin production stops and the melatonin in your blood drops to undetectable levels. Without melatonin running through your body, you begin to feel awake, alert, and ready to tackle the day.

If you have issues with insomnia, jet lag, or suffer from a circadian rhythm disorder, melatonin supplements may help you to regulate your sleep-wake cycle. The supplements work just like naturally produced melatonin does, and can help you feel sleepy, stay asleep, and wake up feeling refreshed. But, just like natural melatonin, they work gradually. You probably won’t fall asleep immediately after taking a single dose. Instead, try taking melatonin 1-2 hours before your desired bedtime.

Melatonin supplements come in several different forms, from capsules to gummies. They contain synthetic or lab-grown versions of the hormone and are considered dietary supplements by the Food and Drug Administration (FDA). This means that there are no FDA-approved melatonin supplements, so the quality and dosing can differ between brands. In general, most adults should start with 0.5-1mg of melatonin. You can increase the dose up to 3mg if necessary, but dosages higher than that are typically not any more effective. In fact, dosages of 5mg or above can result in more side effects. The most common of which include:

  • Drowsiness or grogginess
  • Headache
  • Dizziness
  • Nausea
  • Irritability

In general, melatonin supplements are considered safe and non-addictive, but there are certain groups of people that should speak to their health provider before starting melatonin. Melatonin may not be for you if you have:

  • Diabetes
  • Depression or mood disorders
  • A bleeding disorder or take blood thinners
  • High or low blood pressure
  • Epilepsy or seizure disorders
  • Dementia
  • An autoimmune disease
  • Sleep apnea

Those who are taking other sleep medications, such as sedatives or tranquilizers, should also check with a doctor before taking melatonin.

While melatonin supplements work well for insomnia short term, they are not effective for chronic insomnia. In these cases, melatonin works best when you combine it with healthy sleep habits. Some examples are:

  • Consistent bedtimes and wake-up times: Melatonin regulates your sleep-wake cycle by making you feel sleepy at the same times each day. Staying in tune with that preprogrammed system will help you fall asleep and stay asleep through the night.
  • Sunlight exposure: Your body stops producing melatonin when you’re exposed to daylight. Try going outside for just 30 minutes each morning to help your brain and body wake up.
  • Limit smartphone usage: The blue light that your computer, smartphone, or TV gives off mimics natural sunlight. This tells your brain that it’s still daytime, and melatonin production gets suppressed. Turn off your electronic devices at least 30 minutes before bedtime to ensure melatonin has time to work its magic.
Approximately 2.1% of American adults and 6% of children use melatonin at least monthly.

Magnificent Magnesium

Lynn White 2026 October, Lifestyle and Wellness September 9, 2026

Magnesium is more than just a health fad,
it’s key to more than 300 different chemical processes in your body.

An estimated 2.4 billion people worldwide are magnesium deficient.

Magnesium has been a hot topic in wellness circles for a while now — it’s even recently gone viral on TikTok as the main ingredient for the “Sleepy Girl Mocktail,” a drink said to make you fall asleep fast. Magnesium is a cofactor, meaning it helps your enzymes function, so they can complete vital processes like digesting food or repairing DNA. Low levels of magnesium in the body are linked to a variety of health issues, including depression, osteoporosis, and high blood pressure.

Your body sources magnesium from high fiber foods, such as nuts, legumes, whole grains, vegetables, and fruit. It’s recommended to get about 320-420 milligrams of magnesium a day. Those who stick to plant-based diets, such as the Mediterranean diet, likely maintain good levels of magnesium. However, magnesium deficiency is surprisingly common across the globe — an estimated 31% of people worldwide don’t consume enough magnesium in their regular diet. That’s roughly 2.4 billion people. Older adults, people with ovaries, people who consume alcohol regularly, and people on certain medications are at a naturally higher risk of magnesium deficiency.

Your magnesium levels can be checked through a standard blood test, which will help you determine whether or not magnesium supplements would be a good fit for you. There are several different kinds of magnesium supplements on the market: magnesium glycinate, magnesium citrate, magnesium oxide, and magnesium sulfate. The second word refers to the specific salts formed when magnesium combines with other substances. These salts determine how the magnesium affects your body once absorbed:

However, taking one supplement over the other doesn’t mean you’re missing out on any specific health benefit. There are still a variety of health benefits that magnesium brings to the table, regardless of what salt it’s paired with. Some examples include:

  • Maintaining good cortisol levels. Studies show that magnesium may level out cortisol levels. Higher levels of cortisol are associated with anxiety and depression, so magnesium is a great way to keep your spirits up, even when times are tough.
  • Keeping your heart healthy. Magnesium may lower the risk of developing heart disease, high blood pressure, and stroke.
  • Reliving PMS symptoms. For those who experience a menstrual cycle, premenstrual syndrome (PMS) can make getting through the day difficult. Magnesium can help relieve menstrual cramps, migraines, and bloating.
  • Maintaining bone strength. 50-60% of the magnesium in your body is found in your bones. Magnesium is essential for bone health, and can help protect you against developing osteoporosis.
  • Beating insomnia. Magnesium regulates several neurotransmitters that are involved in sleep. As such, it can lower the time it takes you to fall asleep, as well as improve sleep quality and duration.

While you’re more likely to be deficient in magnesium than anything else, there is such a thing as too much magnesium. Excessive magnesium intake can cause a variety of issues, including:

  • Diarrhea
  • Nausea
  • Cramps
  • Low blood pressure
  • Fatigue
  • Impaired kidney function

Before taking any supplements (magnesium or otherwise), it’s always important to check with a health professional first. Wellness websites aren’t privy to your specific situation and can’t tell you what your body truly needs. Magnesium supplements may interact with certain medications, including some diabetes and blood pressure drugs, thyroid medication, and a few antibiotics.

Student Loan Starter Guide

2026 September, Lifestyle and Wellness August 26, 2026

For many students and families, the college acceptance letter is quickly followed by another important question: “How are we going to pay for this?” With tuition costs continuing to rise, student loans have become a reality for millions of Americans. But not all student loans work the same way, and understanding the differences before borrowing can help students make smarter financial decisions from the start. From FAFSA applications to federal and private loan options, knowing the basics can make the process feel far less overwhelming.

FAFSA: The First Step to Financial Aid

Before students consider any type of loan, completing the FAFSA should be at the top of the list. The Free Application for Federal Student Aid (FAFSA) is the gateway to federal financial aid, including grants, scholarships, work-study opportunities, and federal student loans. Many colleges also use FAFSA information to determine eligibility for school-specific aid.

Subsidized vs. Unsubsidized Loans: What’s the Difference?

Once FAFSA is completed, students may be offered federal student loans as part of their financial aid package. The two most common federal loan types are subsidized and unsubsidized loans. At first glance, they may seem nearly identical, but one major difference can impact the total cost of borrowing over time.

  • Subsidized Loans: Subsidized federal loans are available to undergraduate students who demonstrate financial need. The key advantage is that the government pays the interest on the loan while the student is enrolled at least half-time, during certain grace periods, and during approved deferment periods. Because interest does not accumulate during those times, subsidized loans are often considered one of the more affordable borrowing options for students. However, there are annual and lifetime borrowing limits, and not every student will qualify based on financial need.
  • Unsubsidized Loans: Unsubsidized federal loans are available to both undergraduate and graduate students and are not based on financial need. Unlike subsidized loans, interest begins accruing as soon as the funds are disbursed. Students can choose to make interest payments while in school or allow the interest to accumulate until repayment begins. Although unsubsidized loans may still offer benefits like fixed interest rates and flexible repayment options, the growing interest can increase the overall loan balance over time.

Understanding this distinction is important because even a small amount of accumulated interest can significantly affect the total amount repaid after graduation.

Direct PLUS Loans: An Option for Families

For families who still need additional financial assistance after scholarships, grants, and federal student loans are applied, Direct PLUS Loans may help bridge the gap.

Direct PLUS Loans are federal loans available to parents of dependent undergraduate students. Unlike traditional federal student loans that are borrowed by the student, these loans are taken out by the parent and remain the parent’s responsibility to repay.

One advantage of Direct PLUS Loans is that they can help cover education expenses not fully paid for through other financial aid. This may include tuition, housing, meal plans, transportation, or other school-related costs.

To qualify, parents must complete the FAFSA and pass a basic credit check. While financial need is not required, borrowers with certain adverse credit histories may need an endorser or may have to meet additional requirements.

Direct PLUS Loans typically allow families to borrow up to the school’s full cost of attendance minus any other financial aid received. Because of this flexibility, they can be appealing to families facing larger college expenses. However, families should still carefully evaluate how much they borrow. Interest begins accruing once the loan is disbursed, and because the loan belongs to the parent, repayment can impact long-term financial goals such as retirement savings or other household expenses.

For some families, Direct PLUS Loans can provide valuable support when used strategically. The key is understanding the long-term commitment and making borrowing decisions that align with overall financial goals.

The average public university student borrows $31,960 to attain a bachelor’s degree.

Private Student Loans: Filling the Gap

Sometimes federal aid and scholarships aren’t enough to cover the full cost of attendance. That’s where private student loans may come into play.

Private loans are offered by banks, credit unions, and online lenders rather than the federal government. These loans can help cover remaining education expenses such as tuition, housing, meal plans, books, and other college-related costs.

Unlike federal loans, private loans typically rely heavily on credit history and income. Because many students have limited credit, a parent or cosigner is often required to qualify for better rates.

Private loan terms can vary widely between lenders. Interest rates may be fixed or variable, and repayment benefits may differ depending on the lender. Some private loans also offer fewer borrower protections compared to federal loans. For that reason, financial experts often recommend exhausting federal aid options first before turning to private borrowing.

Students and families should carefully compare lenders, interest rates, repayment terms, and fees before committing to a private loan.

Borrowing Smart Starts Early

Student loans can help make higher education more accessible, but understanding how different loan options work is essential before signing on the dotted line.

Completing FAFSA early, understanding the difference between subsidized and unsubsidized loans, and carefully evaluating private loan options can help students make more informed financial choices throughout their college journey.

The goal isn’t simply to borrow money for school — it’s to borrow wisely. A little research upfront can help students avoid unnecessary stress later and create a stronger financial foundation for the future.

Saving for a Rainy Day

2026 September, Lifestyle and Wellness August 26, 2026

Rain or shine, sometimes things just go awry. Maybe your decades old computer has finally stopped working, or rattling noise in your car has turned out to be a $500 repair. The cost of these problems may be sudden, but they’re not completely out of the blue. Rainy day funds exist to cover these types of expected expenses that aren’t included in your normal monthly budget.

Rainy day funds are separate from emergency funds in a couple different ways. An emergency fund typically contains 3 – 6 months of living expenses for large, unexpected financial events, like job loss or major medical procedures. Rainy day funds, on the other hand, range from only $500 – $5,000, depending on the size of your family. They’re designed to act as a financial buffer to keep you from spiraling into debt over a one-off expense, like vet bills, trips to the dentist, or home repairs. Rainy day funds allow you to pay in cash, rather than putting the expense on a credit card. This saves you from potentially incurring interest fees or having to take out a loan. They also work to keep your emergency funds intact, so you’re prepared for an actual emergency when one arises.

To begin your own rainy day fund, start by taking small $10-$20 pieces from your monthly paycheck and setting them aside in an easily accessible account. Or, if you’re interested in growing your rainy day funds faster, try placing tax refunds, inheritance, or other lump-sum bonuses into the account. When it comes to choosing an account, a good option might be a high-yield savings account. High-yield savings accounts are “liquid” — that is, the money is easily accessible, and you can transfer your rainy day funds to checking whenever you need to use the funds. They also offer higher interest than traditional accounts, so your funds will grow naturally on their own. Other types of accounts, like certificates of deposit (CD), may offer higher interest rates, but the funds cannot be withdrawn without penalty for a set amount of time — from a few months to several years. It’s best to avoid placing your rainy day funds in stocks, since the value can fluctuate and the money won’t be readily available. It’s important that your rainy day funds are as stable as possible. Another thing you may want to consider for your rainy day funds account is whether or not it offers debit cards, online transfers, or checks. The key to a rainy day fund is its accessibility, so choose an account that works best for you. You will also want to double-check withdrawal limits and fees, which could result in additional costs. Since the rainy day funds are relatively small in comparison to your emergency funds, every little fee counts.

Rainy day funds keep you from worrying about minor expenses, so that you can focus on your larger financial goals.

Once you meet your goal for your rainy day funds, you can safely leave it alone until the funds are needed. Since the goal of rainy funds is being a financial buffer, you don’t need to keep funneling money into the account. Instead, put the excess funds towards your emergency funds or pay off debt. Rainy day funds are your “break glass in case of fire” money, while the actual fire extinguisher is your emergency funds. You want to invest your resources in a good fire extinguisher, rather than a pane of glass.

If you need to dip into your rainy day funds, it’s important to replenish the money as soon as possible. You may need to hold off on non-essential purchases, like fast food or subscription services, until you have built your rainy day funds back up. While it may be annoying, you never know when another rainy day will strike.

Struggling to Sleep?

2026 September, Lifestyle and Wellness August 26, 2026

Having trouble sleeping? You’re not the only one. Studies show that more than half of American adults struggle with at least some form of insomnia, ranging from only a couple days to several years at a time.

Insomnia can be caused by a variety of reasons, including stress, traveling across multiple time zones, or drinking caffeine too close to bedtime. But some lesser-known reasons are eating too late in the evening and taking medications that impact sleep cycles. Your body needs time to digest food and eating a large meal can throw off your natural circadian rhythm — that is, your body’s internal clock that controls your sleep-wake cycle. Medications for allergies, asthma, diabetes, and anxiety may cause REM sleep disorder (RBD), in which you physically act out your dream through speaking or moving. Both late-night meals and RBD-causing medications can negatively affect your length and quality of sleep.

As you age, certain life changes may mean that you experience insomnia more often. Your circadian rhythm naturally weakens, meaning you get tired earlier in the evening, and wake up earlier in the morning. Ongoing health issues can also disrupt sleep, such as sleep apnea and restless leg syndrome, which become more common with age.

Close up hand scrolling on a digital tablet at night

Regardless of the reason you’re experiencing insomnia, there are a few methods you can use to help fall asleep faster:

Slow, deep breathing can help your body relax, reduce stress, and promote a sense of calm that helps you fall asleep. The easiest way to do this is through diaphragmatic breathing, which utilizes your diaphragm to breathe more deeply than you can with just your lungs. The diaphragm is located at the top of your stomach, just below your rib cage. You can breathe deeply with your diaphragm by simply following these instructions:

  • Place one hand on your chest and one hand at the top of your stomach, just below your rib cage.
  • Inhale slowly, directing your breath down into your stomach. This should cause the hand on your stomach to rise, while the hand on your chest should barely move at all.
  • Tighten your stomach muscles and exhale
  • Repeat

Since most people do not utilize their diaphragm when breathing, this method may take some practice.

Another method that expands on diaphragmatic breathing is the “military method,” which comes from Olympic sprint coach Lloyd Bud Winter’s book, “Relax and Win: Championship Performance.” The method was developed during World War II as a way for Navy pilots to fall asleep in any situation in just under 2 minutes. The steps are as follows:

  • Close your eyes and begin to breathe deeply.
  • Begin relaxing your body. Starting with your face, focus on each individual muscle, breathe deeply, and let go of any tension in the area. Continue all the way down through your body.
  • Clear your mind by focusing on an image of something calming, like a beach or a hammock under a sunny sky. If you have trouble visualizing, repeating phrases like “don’t think” or “be calm” also work.

While there’s very little evidence to prove that the “military method” works as quickly and accurately as its promoted, it does utilize well-documented relaxation techniques. As mentioned above, deep breaths have a relaxing effect on the mind. But relaxing individual muscles and visualizing calming scenarios have also been shown to help you fall asleep faster. So, while you may not fall asleep in only 2 minutes, the technique still works to combat insomnia.

Your phone’s blue light messes with your melatonin levels, making your body think it’s daytime, even when it’s night. Leave at least 1 hour before bed to be completely phone-free.

If a meditation-like approach to falling asleep isn’t your thing, another option is word games. Luc Beaudoin, an adjunct professor at the Simon Fraser University in Canada, developed a technique referred to as “cognitive shuffling” that quiets the mind and helps you fall asleep:

  • Think of a neutral word with five or more letters, such as treat.
  • Take the first letter of your chosen word and imagine as many objects as you can that begin with that letter. In our case: tree, town, or telephone. Every time you think of a word, visualize that object in your mind.
  • When you run out of words, move on to the second letter in your chosen word.

The technique works because it mimics the random thought patterns your brain naturally produces as you fall asleep, as well as helping to distract your brain from ruminating on stressful things in your waking life.

While insomnia is incredibly common, persistent or chronic insomnia may be a sign of an underlying medical issue. If lack of sleep is negatively impacting your quality of life, talk to your doctor.

Pre- vs. Probiotics

Keesha Maybank 2026 August, Lifestyle and Wellness July 27, 2026

Though the words are nearly identical (and you may have heard them used interchangeably), probiotics and prebiotics are not the same thing. Probiotics are good-for-your-gut bacteria that help you break down food and keep inflammation at bay. Prebiotics, on the other hand, are what makes probiotics work. Essentially, they’re the “food source” that keeps probiotics alive. In order to maintain healthy gut microbiota, or the community of beneficial bacteria in your gut, it’s important to consume both probiotics and prebiotics.

Probiotics are found in fermented foods. Some of the most popular options include:

  • Yogurt (make sure it includes the Lactobacillus and Bifidobacterium bacteria)
  • Kombucha
  • Sauerkraut
  • Kimchi
  • Kefir (both dairy and nondairy versions)
  • Miso

If you’re eating fermented foods for their probiotic value, make sure that the food is unpasteurized. The pasteurization process kills bacteria in the food, which includes beneficial probiotics as well.

Prebiotics come from a more diverse array of foods, including:

  • Potatoes
  • Bananas (especially green, less-ripe ones)
  • Oats
  • Asparagus
  • Garlic
  • Leeks
  • Onions
  • Barley
  • Wheat bran

Together, probiotics and prebiotics support your health in a number of ways. They help to improve your immune system, quicken digestion and metabolism, fortify your gut barrier, and ease mental health symptoms. Healthy gut microbiota may even reduce the risk of developing cancer. Conversely, poor gut health can cause bloating, abdominal pain, or an increased risk of developing chronic conditions.

The daily recommended amount of fiber differs based on your age or sex, but 25-30 grams is a good goalpost. This amount will ensure that the probiotics in your gut are fed enough to survive and replicate. Most people achieve these levels of fiber without any conscious effort, but those with chronic diseases or a weakened immune system may find it difficult to maintain a healthy level of gut microbiota. In these cases, supplements are available.

Probiotic supplements come in pill, powder, or liquid form. When choosing a probiotic supplement, there are a couple things to take into consideration:

  • Strain of Bacteria: Different strains will have different impacts on your health. For example, Lactobacillus paracasei treats diarrhea, bifidobacterium bifidum helps symptoms of IBS, and Lactobacillus reuteri can reduce crying time in colicky infants. Make sure to choose a strain that will address your specific concern.
  • High CFUs: CFU, or colony-forming units, refers to the number of bacteria that can survive long enough to make it from your mouth to your gut. The minimum recommended amount is 1 million CFU, though the most benefits are seen at around a CFU of one hundred million.
  • Seal of Approval: Check to see if the supplement is labeled with an approval seal from testing agencies like National Sanitation Foundation (NSF), the United States Pharmacopeia (USP), or ConsumerLab. These agencies are independent testers unassociated with the brand that check for quality and safety of the product.
  • Storage: Some supplements need to be refrigerated, while others can be kept at room temperature. Probiotics in spore form (for example, Bacillus coagulans or Bacillus subtilis) have a long shelf life and can survive well on the way to your digestive tract. Make sure to follow the instructions of the product, otherwise you may accidentally kill the helpful bacteria you’re trying to supplement.

While prebiotic supplements exist, it’s far easier (and cheaper) to eat fruits, vegetables, or whole grains that naturally add prebiotics to your system. Experts recommend only 5 grams of prebiotics a day and consuming too much can cause you to feel bloated, or experience diarrhea, constipation, or gas. If you have digestive issues, you may have difficulty digesting certain prebiotics like peaches, mangoes, or cherries.

The world of pro- and prebiotics may seem confusing at first, but healthy gut microbiota is easier to maintain than you would think. Simply making sure to eat your fruits and vegetables (and adding in the occasional fermented food) will help you experience all the benefits that probiotics and prebiotics have to offer.

Most healthy adults maintain a good composition of bacteria in the gut through their regular diet, without the need for supplements.

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