CITATION SOURCE OF HEALLENGES APPLICATION


MINDFUL EATING 

Day 6:

Research shows that nature experiences can positively affect your health in many ways, including reducing stress, lowering blood pressure, and boosting your mood (1, 2).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5559777/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580568/

Day 15

Research shows that eating slower results in significantly greater feelings of fullness and may even reduce calorie intake (1, 2).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4212566/

 

https://pubmed.ncbi.nlm.nih.gov/24388483/

SUGAR SAVVY

Day 1

Whether you signed up because you want to boost your overall health or have heard that cutting back may decrease your risk of developing a chronic condition, we want to help (1, 2).

Day 2

Drinking sugary beverages has been linked to a slew of health issues, including diabetes, especially when you substitute a sweetened coffee drink for a regular breakfast (1, 2).

Day 3

Though these pseudo-healthy products more commonly contain natural sugars, such as molasses, honey, or agave (rather than refined sugars like high fructose corn syrup), natural sweeteners can still harm your health (1).

Day 4

Starting your day with a high protein breakfast that’s low on the glycemic index (GI) — a measure of how quickly a food raises your blood sugar levels — can help stabilize your blood sugar and keep you satisfied and full until your next meal or snack (1).

Eating a high protein, low GI breakfast may even improve cognitive function, helping you perform better at work and concentrate on your daily tasks. In contrast, high sugar meals may impair your blood sugar regulation, attention, and concentration (2, 3).

https://pubmed.ncbi.nlm.nih.gov/24923232/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951795/

https://pubmed.ncbi.nlm.nih.gov/30351155/

Day 5

Research shows that for most people, food cravings—like a sudden hankering for chocolate— happen multiple times per week (1). It’s thought that they’re caused by associating eating with specific feelings, such as anxiety, or certain activities, like watching TV. Also, studies show that the more you eat sweet things, the more you’ll crave them (1, 2, 3).

  • Get enough sleep. One night of poor sleep can lead to increased hunger, overeating, and cravings. Getting 7 to 9 hours of sleep per night can help reduce cravings (4)

Day 6

What’s more, some of these popular products are often made with high fructose corn syrup, a particularly problematic sweetener that has been linked to a variety of health issues, including insulin resistance and type 2 diabetes (1, 2).

Day 7

Unlike foods that are rich in added sugars, naturally sweet foods can benefit your health in many ways. For example, people who eat more whole fruits have a lower risk of developing a chronic health condition, such as heart disease or type 2 diabetes (1, 2).

Day 8

What’s more, eating a whole-foods-based diet that’s rich in produce has been proven time and again to be beneficial for health by reducing your chronic disease risk (1, 2).

Day 9

Unlike sugary foods, which can cause blood sugar and hormone fluctuations that lead to increased hunger, foods high in protein and healthy fats can help regulate your blood sugar and make you feel more full (1, 2).

Day 10

Research has shown that sugar substitutes, including sucralose, saccharin, and aspartame, can harm beneficial gut bacteria (1).

Having a healthy and balanced population of gut bacteria is essential for health. In fact, gut bacteria disturbances have been linked to a number of conditions, such as gut disorders and inflammation (2, 3).

Even “natural” sweeteners like stevia may negatively affect gut bacteria (4, 5).

Additionally, sugar alcohols — such as sorbitol and xylitol — can cause digestive issues, such as bloating and diarrhea, in some people (6).

What’s more, consuming artificial sweeteners may increase your appetite (7, 8).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003832/

 

https://pubmed.ncbi.nlm.nih.gov/28938797/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033410/

 

https://pubmed.ncbi.nlm.nih.gov/24251876/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093271/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772345/

https://pubmed.ncbi.nlm.nih.gov/23088901/

GUT CHECK

Day 1

Studies have shown that a disturbance to the intestinal microbiota — from things like stress, an unvaried diet, or sleep deprivation — is strongly correlated (1, 2) with: 

You’ve probably heard that Americans don’t eat enough fiber, but did you know we eat less than half of the recommended amount? That’s 25 grams for women and 38 grams for men (3, 4).

High fiber diets have been linked to a longer life as well as lower:

  • cholesterol
  • blood sugar levels
  • risk of diabetes
  • risk of some cancers, including colon, lung, and breast cancer (5, 6, 7, 8, 9, 10, 11)
Soluble fiber helps you feel fuller with fewer calories. “Soluble” means it dissolves in water, which helps make your stools pass easier than insoluble fiber (the kind that doesn’t dissolve in water). This can make your bowel movements come at more consistent times (12, 13). Since we can’t digest it, some fiber also acts as food for the good bacteria in your gut (14, 15). More on that later in the series.

The most important thing to remember: Add more fiber to your diet slowly, day by day, to prevent gas, bloating, and diarrhea or constipation (16). 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863046/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5434440/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4344579/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4344579/

 

https://academic.oup.com/aje/article/181/2/83/2739206

 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

 

https://onlinelibrary.wiley.com/doi/full/10.1111/jdi.12376

 

https://www.sciencedirect.com/science/article/abs/pii/S1533002818301397

 

https://www.tandfonline.com/doi/abs/10.3109/10428194.2016.1144879

 

https://aacrjournals.org/cancerres/article/78/13_Supplement/5253/629582/Abstract-5253-Dietary-fiber-intake-and-lung-cancer

 

https://publications.aap.org/pediatrics/article-abstract/137/3/e20151226/81373/Dietary-Fiber-Intake-in-Young-Adults-and-Breast?redirectedFrom=fulltext

 

https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet

 

https://pubmed.ncbi.nlm.nih.gov/19335713/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4896489/

 

https://pubmed.ncbi.nlm.nih.gov/23609775/

 

https://www.healthline.com/health/food-nutrition/too-much-fiber

Day 2

While a night or two of insomnia isn’t catastrophic for your microbiome, long-term sleep deprivation may have lasting effects, including chronic inflammation and altered composition and abundance of gut flora (2, 3, 4, 5). Getting enough sleep is vital for keeping your gut healthy, and it also helps lower stress (6, 7). Sleeping out of sync with your personal body clock may also affect gut bacteria (8, 9, 10, 11). 

One study found that better sleep quality was associated with higher proportions of a bacteria strain that may help balance blood sugar levels and support general intestinal health (12, 13, 14). Plus, your bacteria may reward you with better rest. Another study found that microbiota diversity may promote healthy sleep (15). 

Many adults need 6 to 9 hours of sleep (16).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5434440/

 

https://www.sciencedirect.com/science/article/abs/pii/S1389945717303179

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123208

https://www.nature.com/articles/srep35405

https://www.healthline.com/health/digestive-health/things-your-gut-wants-you-to-know

https://www.naturalmedicinejournal.com/journal/role-cortisol-sleep

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4029760/

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0097500

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4547234/

https://pubmed.ncbi.nlm.nih.gov/21673361/

https://www.sciencedirect.com/science/article/abs/pii/S1389945717303179

https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/verrucomicrobia

https://www.frontiersin.org/articles/10.3389/fmicb.2017.01221/full

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0222394

https://www.nhs.uk/live-well/sleep-and-tiredness/

Day 3

And if you’ve been eating them daily, your microbiome is already noticeably changing (1, 2, 3)
Eating fermented foods has been linked to a lower risk of heart disease and type 2 diabetes as well as improved intestinal health (4). Studies have also shown that yogurt and other fermented foods can help reduce the frequency and length of respiratory infections and improve immune and anti-inflammatory responses (5, 6, 7).
Many studies have found that eating yogurt can change the flora in the gut for the better, improve the function of the microbiome, and even improve symptoms of lactose intolerance (8, 9, 10, 11, 12). Look for varieties marked as “probiotic yogurt” to ensure you get the maximum benefits (6).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4837298/

https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-017-1175-y

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3957428/

https://academic.oup.com/nutritionreviews/article/76/Supplement_1/4/5185609

https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-017-1175-y

https://academic.oup.com/nutritionreviews/article/76/Supplement_1/4/5185609

https://www.tandfonline.com/doi/abs/10.1080/10408398.2014.883356

https://pubmed.ncbi.nlm.nih.gov/9440384/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303609/

https://ami-journals.onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2672.2007.03579.x

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4160712/

https://pubmed.ncbi.nlm.nih.gov/22040525/

https://academic.oup.com/nutritionreviews/article/76/Supplement_1/4/5185609

Day 4

Meditation has been shown to help reduce anxiety and stress, decrease depression, lengthen attention span, and improve sleep (1, 2, 3, 4, 5, 6, 7). 

High stress can reduce the diversity of bacteria in your gut, lower the count of beneficial bacteria like Lactobacillus, and increase the occurrence of harmful bacteria like Clostridium (8). It can lead to the development of inflammatory bowel disease, inflammatory bowel syndrome, and gastroesophageal reflux disease (GERD) (8, 9). It can also affect how quickly food moves through your digestive system and make your intestines more permeable, which can lead to leaky gut and intestinal inflammation (8, 10, 11). 

https://www.researchgate.net/publication/5946075_Relationships_between_mindfulness_practice_and_levels_of_mindfulness_medical_and_psychological_symptoms_and_well-being_in_a_mindfulness-based_stress_reduction_program

https://www.sciencedirect.com/science/article/abs/pii/016383439500025M

https://onlinelibrary.wiley.com/doi/abs/10.1002/da.21964

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4142584

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4383597/

https://link.springer.com/article/10.3758/CABN.7.2.109

https://pubmed.ncbi.nlm.nih.gov/23643368/

https://pubmed.ncbi.nlm.nih.gov/22314561/

https://pubmed.ncbi.nlm.nih.gov/22314561/

https://pubmed.ncbi.nlm.nih.gov/24997031/

https://pubmed.ncbi.nlm.nih.gov/22314561/

https://www.frontiersin.org/articles/10.3389/fnint.2013.00086/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4432792/

Day 5

 The undigested and partially digested foods are called prebiotics. They’re essential for health (1, 2, 3). Without prebiotics, the beneficial bacteria in your gut can starve, causing a dangerous overgrowth of harmful microbes (4, 5, 6).

Diets low in fiber and high in animal protein and fat have been shown to decrease the amount of beneficial bacteria, including Bifidobacterium, which help prevent intestinal inflammation (7, 8). On the other hand, diets that feature more fruits and vegetables than meat and other low fiber foods have been linked to a healthy, diverse microbiome (7, 9).

You have an estimated 160 species of microbes in your large intestine (10), and like opinionated toddlers, they all prefer particular foods (4). That’s why it’s important to eat a wide variety of whole foods to best nourish beneficial strains and encourage diversity in your gut (4).  

Day 6

Gelatin may also help prevent leaky gut — a condition where the barrier of your intestinal wall breaks down and allows substances to leak into your bloodstream — thanks to the amino acid glutamine (1, 2). 

Other amino acids in bone broth, including arginine and glycine, may also help you sleep better and reduce inflammation, which is important for healthy digestion (2, 3, 4, 5, 6, 7, 8, 9).  

https://pubmed.ncbi.nlm.nih.gov/10825688/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2898551/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328957/

https://www.nature.com/articles/npp2014326

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1479-8425.2006.00193.x

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1479-8425.2007.00262.x

https://pubmed.ncbi.nlm.nih.gov/12589194/

https://pubmed.ncbi.nlm.nih.gov/21996294/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4029760/

Day 7

Researchers believe that pets expose kids to a wide variety of microbes, which help train their immune system for what’s a threat and what would be an overreaction or unnecessary allergic response (1, 2, 3). Children who grow up with dogs or cats have lower rates of asthma (3). Pets bring in helpful microbes from the outside and share them with the whole household (4). 

Studies have shown that growing up in a microbe-rich environment, like a traditional farm, may foster diversity in the gut microbiome and lead to a healthy immune system (5, 6). People who grew up in a city have less diverse gut microbiota, likely because they interact with nature less frequently and less intimately (5, 7).  

Soil is teeming with microbes. There’s some evidence that soil biodiversity is related to human microbiota (5)

https://jamanetwork.com/journals/jama/fullarticle/195228

https://www.pnas.org/doi/10.1073/pnas.1310750111

https://www.nature.com/articles/543S48a

https://www.nature.com/articles/543S48a

https://royalsocietypublishing.org/doi/full/10.1098/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5635058/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5027468/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5635058/

https://pubmed.ncbi.nlm.nih.gov/19220322/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5635058/

Day 8

Nearly a third of Americans regularly consume artificial sweeteners (1). These low or no calorie sugar substitutes add sweetness, but recent research has discovered they may be harmful for gut health (2, 3).

Recent research shows they may influence the balance of bacteria and reduce numbers of beneficial strains along the way (4, 5, 6). 

Studies have shown that animals fed a variety of artificial sweeteners, including aspartame (Equal, NutraSweet, Sugar Twin), saccharin (Necta Sweet, Sweet’N Low, Sweet Twin), and sucralose (Splenda), experienced changes in the bacteria in their gut (7, 8, 9, 10, 11, 12). Early research also suggests this bacterial change can negatively affect blood sugar levels in mice and humans (10, 13). 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3417218/

https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-017-1175-y

https://www.sciencedirect.com/science/article/pii/S0278691519304818

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4615743/

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0199080

https://www.mdpi.com/1420-3049/23/10/2454/htm

https://pubmed.ncbi.nlm.nih.gov/18800291/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4197030/

https://pubmed.ncbi.nlm.nih.gov/25231862/

https://www.sciencedirect.com/science/article/abs/pii/S0031938416301640

https://www.tandfonline.com/doi/full/10.1080/10937404.2013.842523

https://pubmed.ncbi.nlm.nih.gov/25231862/

https://www.mdpi.com/2072-6643/9/6/560

Day 9

Why do they work? Most likely it’s because the receptors on your tongue, stomach, and intestines respond to bitter flavors by releasing more digestive secretions (1). This in turn helps improve nutrient absorption and can ease indigestion, nausea, and intestinal cramping (1). 

Common roots like ginger, turmeric, and burdock are rich in antioxidants and may help fight inflammation (2). 

https://www.semanticscholar.org/paper/The-Use-of-Bitter-Herbs-in-Practice-McMullen/ac45312e065bbba034030df1841240d07b243138?p2df

https://pubmed.ncbi.nlm.nih.gov/25350500/


Day 10

Our ferocious cleaning and embrace of antibacterial agents has killed bacteria, removing the beneficial ones, too, and leaving many places too sterile to be healthy (1). 

  1. Use castile soap or other gentle, eco-friendly cleaners, like vinegar and baking soda, around the house instead of bleach and other harsh cleaners (2).
  2. Replace dish soap and dishwasher tablets that contain Triclosan, bleach, or other antibacterial agents with an antibacterial-free version (3).

MOOD AND FOOD

Day 1

 And these rapid spikes can make us feel less alert, tired, and cranky (1).

 Research suggests eating fruits, veggies, and lean protein may even lower our risk for depression (2). Another study found that eating fermented foods like yogurt may increase serotonin, a neurotransmitter responsible for eliciting feelings of happiness and well-being (3).

Day 2

Studies show foods rich in fiber can enhance energy levels and have a positive impact on mood (1).
Berries contain pigments called anthocyanins that may help keep depression at bay (2).

Day 3

Despite its importance, it’s estimated that 1 billion people have a vitamin D deficiency (1)
Scientists also believe low D levels may cause anxiety, especially among people with chronic conditions like fibromyalgia (2).

Day 4

Many people rely on caffeine for energy, and studies show drinking one to two cups of coffee or tea may decrease boredom, improve concentration, and heighten your mood (1).

However, since caffeine is a stimulant, having too much may cause your mood to slump (2). Caffeine can cause you to feel more anxiety, especially if you’re prone to worrying (3). It may also cause insomnia and irritability (4).

In one study, scientists discovered that drinking two to three cups of coffee jump-starts the body’s stress response and raises blood pressure, both in habitual and light consumers of coffee (5).

Our genetic makeup influences our caffeine tolerance and sensitivity (6)

https://pubmed.ncbi.nlm.nih.gov/3222359/

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1471-4159.2007.05196.x

https://www.nature.com/articles/1300232

https://psycnet.apa.org/record/1984-14525-001

https://pubmed.ncbi.nlm.nih.gov/2195579/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242593/

Day 6

That’s because sugar triggers the brain to release dopamine, the “feel-good” neurotransmitter that elicits pleasurable feelings (1).

One study found that those who ate processed foods like refined sugar, sweetened desserts, and fried food were more prone to depression than those who consumed “whole foods” like veggies, fruit, and fish (2). Eating too much sugar may also lead to inflammation, which may be linked to depression (3).

https://pubmed.ncbi.nlm.nih.gov/15987666/

https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/dietary-pattern-and-depressive-symptoms-in-middle-age/96D634CD33BD7B11F0C731BF73BA9CD3

https://www.mdedge.com/psychiatry/article/76288/depression/depression-and-inflammation-examining-link

Day 7

A study of young women found that mild dehydration can hinder brain function, which can lead to moodiness and difficulty concentrating (1). Not drinking enough water can also trigger anxiety (2).

On the other hand, staying well hydrated may slightly increase your metabolic rate (3). It can also help us fight off conditions like high blood pressure and urinary tract infections (4).

https://jn.nutrition.org/

https://pubmed.ncbi.nlm.nih.gov/21736786/

https://academic.oup.com/jcem/article/88/12/6015/2661518

https://pubmed.ncbi.nlm.nih.gov/16028566/

Day 8

As we mentioned in day 3, vitamin D helps your brain produce the neurotransmitter serotonin (1). Omega-3s can decrease anxiety and depression symptoms (2). These nutrients may also help ward off depression and even make antidepressant medication more effective (3).

The body relies on tryptophan to produce serotonin, and tryptophan-rich foods like salmon have been shown to decrease irritability and moodiness (4).

https://link.springer.com/article/10.1007/s10067-006-0348-5

https://pubmed.ncbi.nlm.nih.gov/21784145/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5067138/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/

Day 9

But a third of Americans don’t get enough sleep (1). This “sleep debt” can affect our physical and mental health, making us cranky and more susceptible to infections (2).

 Other foods like almonds and peanuts contain melatonin, a hormone that keeps the body’s sleep cycle on track (3)

https://www.cdc.gov/sleep/index.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/

Day 10

Loaded with fiber and filled with plant-based protein, beans are a nutrient-dense food that can curtail hunger, lower cholesterol, and reduce inflammation (1, 2, 3).

This can have a positive effect on mood, bolster energy, and help you concentrate (4).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975/

https://pubmed.ncbi.nlm.nih.gov/23398387/

https://pubmed.ncbi.nlm.nih.gov/24871476/

https://jn.nutrition.org/

Day 11

Fermented foods like yogurt, kimchi, kombucha, and sauerkraut contain probiotics that foster healthy digestion and keep gut bacteria, called “the microbiome,” in sync (1). Gut health is connected to brain function, a robust immune system, and mental health (2).

Fermented foods may even help fight off the common cold (3).

https://pubmed.ncbi.nlm.nih.gov/32232406/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6306734/

https://pubmed.ncbi.nlm.nih.gov/25430686/

Day 12

Sugar-free goodies, such as sodas, candy, and cake, may seem appealing, but artificial sweeteners or sugar substitutes like stevia and sucralose may disrupt or hurt your gut health (1, 2).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/

https://diabetes.org.br/publico/images/pdf/artificial-sweeteners-induce-glucose-intolerance-by-altering-the-gut-microbiota.pdf

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