Energy bars are a quick, convenient way to stay fueled through even the longest day on the job site. Packed with simple ingredients, good carbohydrates, and calorie-dense nutrients, these energy bars will help you power through any project without hitting a wall. Our top pick is CLIF bars for their simple ingredients and wide availability, but we also loved Skratch Labs’ tasty vegan option and the dessert-like taste of Honey Stinger waffles.
Under the Hard Hat’s top 5 energy bar picks
UTHH best overall: CLIF Bar
What we love
Things to consider
– Readily available at most grocery stores – High carbohydrate content – Variety of flavors – Moderate amounts of protein per bar
– Large bar size takes longer to eat – Not gluten-free
With the largest bar size and 45 g of carbohydrates, CLIF bars are the perfect choice to fuel intense workdays or physically demanding jobs. We like that CLIF bars are popular and available at most grocery stores and even some gas stations—there is no need to detour to Whole Foods to find them.
They’re also non-GMO, made with 70% organic ingredients, and contain a blend of protein, fat, and fiber to slow digestion and deliver sustained energy. However, the larger bar size may be a hindrance during busy days as it takes longer to eat than the smaller, two-bite bars featured elsewhere on the list.
Nutritional facts (Cool mint chocolate)
68 g serving size
250 calories
43 g carbohydrates
17 g sugar
10 g protein
Best indulgence: Honey Stinger Energy Waffle
What we love
Things to consider
– Great taste and texture – Quick to eat – Certified organic ingredients
– Breaks easily—not the best choice for tossing in your pocket or lunch pail – Very low protein content
Technically this one isn’t a bar, but we couldn’t leave the delicious Honey Stinger Energy Waffle off the list. Two thin waffle wafers with a layer of sweet honey filling inside taste more like a dessert than an energy bar. We love the indulgent taste and texture of the Honey Stingers, inspired by the classic Dutch stroopwafel. However, the waffle texture can be a bit crumbly and sticky to eat—not ideal when you’re working with tools or fine details. They’re also very low in protein, which may not provide enough sustenance on busy days.
Nutritional facts (Honey Waffle)
30 g serving size
150 calories
18 g carbohydrates
10 g sugar
1 g protein
Best organic and gluten-free: Kate’s Real Food
What we love
Things to consider
– 100% organic – Great taste and texture, with no artificial ingredients
– Pricey – Limited availability – Crumbles easily
Kate’s Real Food bars offer a 100% organic energy source with gluten-free ingredients, including almond butter, oats, brown rice crisps, coconut, and honey. The lemon coconut flavor is our favorite—a welcome change from most energy bars’ typical chocolate-based flavor profile. However, it may be harder to find these bars on a quick grocery store run or if you’re working in rural locations.
Nutritional facts (Lemon Coconut)
260 calories
34 g carbohydrates
18 g sugar
6 g protein
Best vegan: Skratch Labs Bar
What we love
Things to consider
– Great choice for vegans – Comes in savory options – Good texture, with bits of natural fruit and nuts
– Nut-based bar isn’t appropriate for allergy -aware environments – Lower protein content than other bars
Made without honey or dairy products, Skratch Labs makes a great-tasting energy bar with real food sources of healthy carbs, including nut and seed butters, oats, and nuts. The cherry pistachio flavor is delicious, but with only 4 g of protein, it may not keep you feeling full as long as the other bars on the list.
Nutritional facts (Cherry pistachio)
260 calories
34 g carbohydrates
11 g sugar
4 g protein
Best peanut butter: KIND Energy Peanut Butter
What we love
Things to consider
– Simple ingredients – Widely available
– Nut-based options may not be suitable for all settings
KIND bars have a reputation for delivering energy boosts via simple, natural ingredients, and the KIND Energy Peanut Butter bar is no exception. These chewy bars have whole-grain oats, creamy peanut butter, and some peanut chunks to give a satisfying crunch. These bars are relatively small yet calorie-dense, so you can down this bar in just a few mouthfuls and get back to work.
Nutritional facts
250 calories
32 g carbohydrates
13 g sugar
10 g protein
Best fruit-based: Larabar
What we love
Things to consider
– Simple ingredients – Sweet, chewy texture
– Not as calorie-dense or carbohydrate-rich as other bars – High sugar content for its size
These bars source their energy primarily from fruit—dates, dried apples, and raisins. Add almonds, walnuts, and cinnamon, and you’ve got tasty, fruit-based Larabars free from gluten, soy, dairy, and GMO ingredients. Many energy bars are oat- and nut-based, so the sweet, fruity taste of Larabars can come as a welcome change, especially if you like unique flavors like Apple (which is reminiscent of apple pie) and coconut cream.
Protecting your joints as you age becomes crucial, especially if you work in a physically demanding job like construction. Constant strain from heavy lifting, bending, and repetitive motions can put a lot of pressure on your joints. To ensure longevity and comfort in both work and life, focusing on joint health is important. Some simple ways to protect your joints include maintaining a healthy weight, staying hydrated, and incorporating low-impact exercises. These steps can go a long way toward reducing wear and tear on your joints over time.
Why joint health becomes more important with aging
As we grow older, our joints naturally begin to wear down. Cartilage, the flexible tissue that cushions joints, starts to deteriorate, leading to stiffness, pain, and sometimes even arthritis. This is especially relevant for individuals in construction or other physically demanding jobs. Working long hours with heavy machinery or performing repetitive tasks day after day can worsen these age-related changes.
Taking proactive steps to protect your joints can help delay or even prevent the onset of joint pain and more serious issues like osteoarthritis. Simple strategies like keeping a healthy weight, exercising regularly, and staying hydrated are key. These can reduce stress on your joints and ensure you remain active and mobile as you age.
Carrying extra weight puts additional pressure on your joints, particularly in areas like your knees and hips. Your joints can feel the force of three to five pounds of added pressure for every pound of extra body weight.
In the construction industry, where lifting, crouching, and climbing are common, this can exacerbate joint issues. Maintaining a healthy weight reduces the strain and can prevent or ease joint pain.
2. Exercise regularly
Regular exercise is important for keeping joints flexible and muscles strong. Strengthening the muscles around joints helps relieve some pressure on the joints. While high-impact exercises like running can be hard on the body, low-impact options are much gentler and still effective.
Here are some examples of low-impact exercises:
Walking: A brisk walk can provide cardiovascular benefits without putting too much strain on your joints.
Aquatics: Swimming or water aerobics are ideal for reducing the impact on your joints while still giving your body a great workout. The buoyancy of water supports your body weight, relieving joint stress.
Strength training: Lifting lighter weights with proper form or using resistance bands strengthens muscles, improving joint stability.
3. Stay hydrated
Joint cartilage is mostly water, which helps it stay lubricated and cushion joints effectively. Dehydration can make cartilage more prone to damage and reduce its ability to absorb shock. In construction, where physical labor is intense, staying hydrated is essential to prevent joint stiffness and other related issues.
4. Incorporate anti-inflammatory foods
Certain foods help reduce inflammation, which can play a major role in joint pain and stiffness. Incorporating anti-inflammatory foods in your diet can support overall joint health and reduce the impact of strenuous physical activity.
Here are some great anti-inflammatory foods to add to your meals:
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known to reduce inflammation.
Leafy greens such as spinach and kale provide antioxidants and other nutrients that help combat inflammation.
Nuts and seeds are packed with healthy fats that support joint health.
Olive oil has anti-inflammatory properties that can reduce joint pain.
5. Supplement to fill in the gaps
While it’s best to get nutrients from whole foods, supplements can sometimes help fill nutritional gaps that benefit joint health. Here are some to consider:
Glucosamine and chondroitin are two popular supplements known for supporting cartilage health.
Turmeric, which contains curcumin, has anti-inflammatory effects.
Omega-3 supplements can help if you’re not getting enough fatty fish in your diet.
While supplementation is helpful, it’s always a good idea to consult with a healthcare provider to determine what best suits your body and lifestyle.
Joints and aging
As you age, joint cartilage can wear down, resulting in discomfort, stiffness, and reduced mobility. Over time, the body’s natural lubrication decreases, and the risk of inflammation increases. This is particularly concerning for those in physically demanding jobs like construction, where repetitive movements and heavy lifting can accelerate joint wear.
It’s common for people in manual labor jobs to experience joint problems earlier than those in less physically taxing fields. Being proactive by exercising, eating anti-inflammatory foods, and maintaining a healthy lifestyle can significantly affect joint aging.
Risks of joint deterioration
Left unchecked, joint deterioration can lead to conditions like osteoarthritis, characterized by cartilage breakdown and bone rubbing against bone. The pain, swelling, and stiffness associated with joint deterioration can limit mobility and make it hard to perform tasks like walking or bending. In extreme cases, joint damage may require surgical interventions such as joint replacement.
In the construction industry, repetitive stress injuries (RSIs) are common. These occur when joints and muscles are overused due to repetitive motions, which can cause damage to tendons, ligaments, and cartilage. Early prevention is key to avoiding long-term joint problems.
Protecting your joints as you age, especially in physically demanding environments like construction, is essential for maintaining mobility and preventing pain. Small but impactful steps, such as maintaining a healthy weight, staying hydrated, exercising regularly, and eating anti-inflammatory foods, can help preserve joint health.
Understanding how your joints age and the risks involved can motivate you to incorporate these preventative strategies into your daily routine. Joint health is crucial to staying active, mobile, and pain-free as you age.
As the days get shorter and the air cools down, it’s the perfect time to fire up the oven and tackle some hearty fall baking. The season’s best ingredients—like pumpkin, apples, cinnamon, and nuts—bring bold flavors that pack a punch in these no-nonsense recipes. Whether you’re after classic indulgence or healthier options, fall-inspired treats like classic apple pie and maple pecan scones are easy to make and perfect for satisfying those seasonal cravings. Get ready to put your kitchen to work and satisfy your cravings while celebrating fall flavors.
UTHH’s top picks for fall baking recipes
Classic apple pie
Why we love it: This traditional favorite brings all the cozy fall vibes with its flaky crust and cinnamon-spiced apple filling. The warm, sweet apples and buttery pastry make it the ultimate comfort treat after a hard day’s work. Serve it fresh from the oven with a scoop of vanilla ice cream to take it to the next level.
Pro tip: For the best flavor balance, use a mix of tart and sweet apples, like Granny Smith and Honeycrisp.
Pumpkin bread
Why we love it: This hearty pumpkin bread recipe is packed with fall flavor, thanks to its blend of warm spices like cinnamon, nutmeg, and cloves and the richness of pumpkin puree. The moist texture and comforting aroma make it the perfect treat to enjoy with a cup of coffee or tea after a long day.
Healthier option: For a more nutritious twist, swap out half the flour for whole wheat and reduce the sugar. You’ll still get all the flavor while adding more fiber to your day.
Maple pecan scones
Why we love it: These maple pecan scones are a perfect balance of buttery goodness and the sweet, nutty flavor of maple syrup and pecans. Whether you’re grabbing one for a quick breakfast or enjoying it as an afternoon snack, they deliver a satisfying crunch and rich flavor that’s hard to beat.
Pro tip: Drizzle them with extra maple glaze for a touch of sweetness that elevates them.
Spiced carrot cake bars
Why we love it: These spiced carrot cake bars offer all the cozy flavors of classic carrot cake with an extra boost of cinnamon, ginger, and nutmeg. Topped with a creamy, luscious cream cheese frosting, they’re the perfect fall treat—moist, flavorful, and satisfying after a long day’s work.
Healthier option: For a more nutritious version, swap in whole wheat flour and reduce the sugar. You’ll still enjoy the same great taste with a healthier twist.
Chai-spiced snickerdoodles
Why we love it: These chai-spiced snickerdoodles take the classic cookie to a whole new level with the warm, comforting flavors of cinnamon, cardamom, ginger, and cloves. They’re perfect for chilly fall evenings, giving that familiar snickerdoodle a seasonal twist that packs a flavorful punch.
Pro tip: Serve with a cup of chai tea or a latte for the ultimate cozy combo. It’s a match made for fall evenings by the fire.
Salted caramel apple bars
Why we love it: These gooey salted caramel apple bars bring together a buttery shortbread crust, tender cinnamon-spiced apples, and a decadent salted caramel drizzle for an indulgent fall treat. The combination of sweet and salty flavors makes these bars irresistible, perfect for satisfying those post-work cravings.
Pro tip: Chill the bars overnight before drizzling the salted caramel for less mess and maximum anticipation!
Pumpkin cheesecake bars
Why we love it: These creamy pumpkin cheesecake bars combine the best of both worlds—rich, spiced pumpkin filling with a smooth, tangy cream cheese layer, all set on top of a buttery graham cracker crust. They’re a decadent, fall-inspired treat perfect for any occasion, from cozy nights to family gatherings.
Healthier option: For a lighter version, substitute Greek yogurt for the cream cheese. You’ll still get that creamy texture while cutting down on fat and adding a bit of protein.
Ginger molasses cookies
Why we love it: Soft, chewy, and packed with the warm, spicy flavors of ginger, cinnamon, and rich molasses, these ginger molasses cookies are a fall classic that never disappoints. They’re perfect for holiday baking or whenever you want a cozy treat that fills your kitchen with the scent of fall.
Pro tip: Roll the dough in sugar before baking to give the cookies a crackled, sparkling finish that adds a touch of sweetness and makes them look irresistible.
Butternut squash and cranberry muffins
Why we love it: These squash and cranberry muffins strike the perfect balance between the subtle sweetness of butternut squash and the tartness of cranberries. They’re packed with fall flavor and provide a nutritious option that’s great for breakfast or as an on-the-go snack.
Healthier option: Swap out the regular flour for almond flour and use a sugar substitute like monk fruit or stevia to create a gluten-free, low-carb version without sacrificing flavor.
Spiced pear upside-down cake
Why we love it: This elegant twist on the classic upside-down cake features tender spiced pears and a rich, caramelized glaze. It’s the perfect dessert for special occasions or whenever you want to impress with a fancy fall treat that tastes as good as it looks.
Pro tip: Serve with a dollop of whipped cream or a scoop of cinnamon ice cream to elevate the flavors and add a creamy contrast to the warm, spiced pears.
The bottom line
These fall-inspired recipes will bring warmth, comfort, and irresistible aromas to your kitchen. Whether you’re whipping up a batch of pumpkin cheesecake bars or baking spiced pear upside-down cake for a special occasion, these treats capture the season’s best flavors.
We’d love to see what you’re baking! Share photos of your creations, and let us know which recipes were your favorites in the comments. And don’t forget to subscribe to our weekly newsletter for more tips, advice, and recipes.
Halloween is just around the corner, and while it’s known for candy overload, you might be looking for healthier options that still capture the spooky fun. Whether you’re planning a party, prepping school snacks, or just want to offer something different this year, we’ve got some creative ideas that are both festive and nutritious. And don’t worry—if you’re in the mood to splurge, we’ve added a few indulgent treats at the end for a little extra fun!
UTHH’s top healthy Halloween treats
Spooky apple bites
These adorable (or terrifying, depending on how you look at it) apple slices make the perfect monster mouths! Simply slice up your apples, slather on a layer of peanut butter (or date caramel—we’re not kidding), and use sunflower (or pumpkin) seeds for some gnarly, toothy details. For extra creep factor, you can add strawberry slices as tongues or raisins for “eyes.” They’re fun and easy to make, and kids love putting them together.
Why it’s healthy: Apples are packed with fiber, vitamins, and antioxidants that help support digestion and overall health. The peanut butter adds a dose of healthy fats and protein to keep you fuller longer. Plus, this treat offers the perfect combination of sweet, salty, and crunchy—all while being low on processed sugars.
Banana ghost pops
Boo! These banana ghost pops are not only adorable but also a delicious, healthy treat for Halloween. Simply cut bananas in half, and add mini chocolate chip “eyes” and a melted chocolate “smile” to complete the spooky ghost look. Looking for more indulgence? Dip bananas in creamy yogurt or rich dark chocolate, then stick them in the freezer for a bit, and you’ve got a perfect frozen snack ready to assemble in just five minutes, fun to eat, and guilt-free!
Why it’s healthy: Bananas are an excellent source of potassium, which helps keep your muscles and heart in check. The yogurt adds calcium and probiotics for strong bones and gut health, while dark chocolate (if you opt for it) brings in antioxidants and magnesium. It’s the perfect mix of sweet and nutritious, with just enough spooky fun for Halloween!
White bean pumpkin hummus with veggies
Bring a savory twist to your Halloween spread with white bean pumpkin hummus! This creamy dip is made with real pumpkin, white beans, and a blend of spices, giving it a seasonal, smoky flair perfect for fall. Pair it with fresh veggie sticks like carrots, cucumbers, and bell peppers for a delicious and colorful snack. Not only is it festive, but it’s also a welcome break from all the sugary treats.
Why It’s Healthy: Pumpkin is packed with fiber and vitamins A and C, making this hummus a nutrient-rich snack that keeps you full and satisfied. The veggie sticks add even more fiber and vitamins, creating a well-rounded, wholesome option without added sugar. Plus, it’s a great way to sneak extra veggies into your Halloween fun!
Jack-O’-Lantern stuffed peppers
Get creative with your Halloween dinner by carving bright orange bell peppers into mini Jack-O’-Lanterns! These hollowed-out peppers are then stuffed with a delicious and nutritious mix of quinoa, veggies, and your favorite seasonings. Not only do they look festive on the plate, but they’re also a hearty and healthy option that will impress kids and adults alike.
Why it’s healthy: Bell peppers are loaded with vitamins A and C, while quinoa provides a complete protein source and plenty of fiber to keep you full. The mix of vegetables adds even more nutrients, making this dish a wholesome, well-rounded meal. It’s a fun way to serve a nutrient-dense option that doesn’t skimp on Halloween spirit!
Frankenstein kiwi pops
Give your Halloween treats a monstrous makeover with Frankenstein kiwi pops! These cute (slightly creepy) snacks are quick and easy to make. With a few simple decorations, they transform into little Frankensteins that are as fun to look at as they are to eat. Just cut each kiwi in half, lengthwise, peel the “hair,” then add pretzel sticks for bolts, some candy eyeballs, and a touch of dark melted chocolate to design the “scars.” Perfect for adding a spooky twist to your fruit tray!
Why it’s healthy: Kiwis are bursting with vitamin C and antioxidants, making them a powerhouse of immune-boosting nutrients. The dark chocolate adds a touch of indulgence while providing heart-healthy antioxidants. Together, this treat is a delicious balance of sweetness and nutrition, ensuring you can enjoy the fun without guilt.
And if you want to splurge…
Halloween wouldn’t be complete without a few indulgent treats! If you’re ready to let loose and embrace the holiday spirit, here are some classic sweet options that are sure to satisfy:
Caramel apples: Crisp, juicy apples coated in rich, buttery caramel, and rolled in toppings like nuts, chocolate chips, or sprinkles. They’re a nostalgic favorite that balances tart and sweet.
Halloween-themed cupcakes: Decorate chocolate or vanilla cupcakes with spooky frosting designs—think spider webs, ghosts, or even mini pumpkins. These are perfect for parties or as a fun family baking project.
Chocolate-covered marshmallows: Dip fluffy marshmallows in melted chocolate, then decorate them with Halloween sprinkles or edible eyes for a quick and easy treat that’s hard to resist.
While these indulgent treats are a bit on the sugary side, Halloween is all about having fun. So, enjoy them in moderation and savor every delicious bite (especially of the healthy Halloween treats)!
Mental health apps are great tools for managing stress and anxiety and improving overall well-being. Calm, Daylio Journal, Headspace, and Talkspace were our top picks, but several others came close.
Whether you’re looking to practice meditation, improve your sleep, or seek therapy, these apps offer accessible and convenient ways to support your mental health.
Our top winners
Best for Sleep: Calm
Calm is our top pick for improving sleep, with its extensive library of sleep stories, guided meditations, and calming music. It can help you create a relaxing bedtime routine that eases you into a restful sleep. With content specifically designed to reduce anxiety and promote tranquility, Calm has earned high ratings for helping users achieve better sleep quality.
Best for Gratitude: Daylio Journal
Daylio Journal is the go-to app for practicing gratitude, thanks to its simple and intuitive mood-tracking and journaling features. You can log your mood, activities, and moments of thankfulness, helping you to foster more gratitude in your daily life.
Best for Meditation: Headspace
Headspace is often considered the best meditation app, particularly for beginners, due to its user-friendly interface and range of guided meditation sessions. The app offers everything from short, daily meditations to more in-depth courses on stress management, mindfulness, and relaxation.
Best for Therapy: Talkspace
Talkspace is widely recognized as the best app for therapy, offering access to licensed therapists through text, audio, and video messaging. What sets Talkspace apart is its convenience and flexibility, allowing users to engage in therapy sessions from the comfort of their homes.
Our favorite mental health and wellness apps
Calm
What we love
Things to consider
– Excellent for meditation and relaxation – A wide variety of sleep stories, meditations, and calming music – User-friendly interface
– Can be expensive without a subscription – Not all content is available in the free version
Subscription required: Yes
Cost: Free with in-app purchases; Premium subscription costs $69.99/year
Calm is widely regarded as the best app for meditation and relaxation. With an extensive library of guided meditations, calming music, and sleep stories narrated by well-known voices, it helps users manage stress, anxiety, and insomnia. The soothing design and daily reminders encourage regular practice, making it a top choice for anyone looking to incorporate mindfulness into their daily routine.
Headspace
What we love
Things to consider
– Great for beginners new to meditation – Wide range of topics covered, including stress, sleep, and focus – Engaging and straightforward teaching style
– Limited content in the free version – The subscription can be pricey for some users
Subscription required: Yes
Cost: Free with in-app purchases; Premium subscription costs $69.99/year
Free trial: 7 days
Features: Guided meditations, mindfulness exercises, sleep sounds, focus music, and mental health resources
Why we chose it:
Headspace is perfect for those new to meditation and mindfulness. The app offers a structured path to learning meditation, starting with the basics and gradually moving on to more advanced techniques. The friendly, approachable teaching style, combined with a broad range of topics, makes it a fantastic resource for mental wellness.
Daylio Journal
What we love
Things to consider
– Simple and intuitive mood tracking – Helps identify patterns in emotions and behaviors – Customizable entries to track activities, moods, and notes
– Limited features in the free version – Lack of integration with other apps
Subscription required: Yes
Cost: Free with in-app purchases; Premium subscription costs $2.99/month or $23.99/year
Free trial: 7 days
Features: Mood tracking, activity logs, statistics, goals, and backup options
Why we chose it:
Daylio is a mood-tracking app that allows users to record their emotions and activities daily. By tracking mood patterns, users can gain insight into their mental health and identify triggers for negative emotions. It’s an excellent tool for self-reflection and personal growth.
Bliss
What we love
Things to consider
– Focuses on gratitude and positive psychology exercises – Encourages a positive mindset – Easy-to-follow exercises and journaling prompts
– Interface may feel outdated to some users – Limited customization options
Bliss is an app that encourages users to focus on gratitude and positive thinking. Through a series of guided exercises, Bliss helps users shift their mindset toward positivity, promoting overall mental well-being. It’s a simple yet effective tool for anyone looking to practice gratitude regularly.
Talkspace
What we love
Things to consider
– Access to licensed therapists via text, audio, and video – Convenient and accessible mental health support – Personalized treatment plans
– Expensive compared to other mental health apps – Requires a subscription for full access
Subscription required: Yes
Cost: Starting at $65/week
Free trial: No
Features: Text, audio, and video therapy sessions, licensed therapists, and personalized treatment plans
Why we chose it:
Talkspace is a leading therapy app that connects users with licensed therapists through text, audio, or video sessions. It provides a convenient way to access professional mental health support without needing in-person visits. The personalized treatment plans and ease of access make it a valuable resource for those seeking therapy.
Sanvello
What we love
Things to consider
– Comprehensive mental health support – Offers cognitive-behavioral therapy (CBT) tools – Tracks mood, health habits, and goals
– Limited content in the free version – Some features require a subscription
Subscription required: Yes
Cost: Free with in-app purchases; Premium subscription costs $8.99/month
Free trial: 7 days
Features: Mood tracking, guided journeys, CBT tools, and meditation
Why we chose it:
Sanvello offers a holistic approach to mental health, combining mood tracking, guided journeys, and cognitive-behavioral therapy tools. It’s designed to help users manage stress, anxiety, and depression by providing practical tools and resources. The app’s comprehensive features make it a great all-in-one solution for mental wellness.
Happify
What we love
Things to consider
– Scientifically-backed activities for happiness and stress reduction – Interactive and engaging format – Focuses on positive psychology
– Can feel repetitive over time – Some activities require a subscription
Subscription required: Yes
Cost: Free with in-app purchases; Premium subscription costs $14.95/month
Free trial: 7 days
Features: Games, activities, guided meditations, and mood tracking
Why we chose it:
Happify uses positive psychology to help users reduce stress and build resilience. Through games, activities, and guided meditations, Happify promotes happiness and emotional well-being. It’s an interactive and engaging way to improve mental health and develop a positive outlook on life.
Other apps to consider
Instagram
What we love
Things to consider
– Access to mental health communities and resources – Connects users with supportive communities – Offers a platform for self-expression
– Can contribute to social media fatigue – May lead to comparison and negative self-image
Subscription required: No
Cost: Free
Free trial: No
Features: Social networking, mental health communities, and creative expression
Why we like it:
While Instagram is primarily a social media platform, it does offer access to mental health communities and resources. Users can follow accounts dedicated to mental wellness, connect with others facing similar challenges, and find inspiration for self-care and positive mental health practices.
YouTube
What we love
Things to consider
– Free access to a vast library of mental health content – Includes guided meditations, therapy sessions, and wellness tips – User-driven content allows for diverse perspectives
– Quality of content varies – Requires self-discipline to avoid distractions
Subscription required: No
Cost: Free with ads; YouTube Premium costs $11.99/month
Free trial: 1 month
Features: Videos on meditation, therapy, mental health tips, and wellness practices
Why we like it:
YouTube offers an extensive collection of mental health resources, from guided meditations to therapy sessions and wellness tips. The platform’s user-driven content allows for a wide range of perspectives and practices, making it a valuable tool for exploring different approaches to mental wellness. However, the quality of content can vary, so it’s essential to choose reliable sources.
Bottom line
Taking care of your mental health can feel overwhelming, but the right tools can make all the difference. With so many mental health apps available, it’s easier than ever to find support tailored to your needs, whether improving sleep, practicing gratitude, meditating, or seeking therapy. These apps offer accessible and effective ways to enhance your well-being, making it easier to prioritize your mental health every day.
Long days, heavy lifting, and constant deadlines can leave you feeling mentally and physically worn down. Finding natural ways to manage stress is crucial for staying sharp and energized on the job. Incorporating supplements like ashwagandha, magnesium, and B vitamins can help your body handle stress so you can feel more balanced and ready to take on whatever comes your way.
Quick look
Top supplements like ashwagandha, magnesium, and B vitamins support stress management and mental clarity.
Adaptogens and minerals work to balance cortisol and promote calm without drowsiness.
Key supplements can reduce anxiety, boost energy, and enhance sleep quality for better resilience.
Combine these supplements with healthy habits like diet, exercise, and rest for long-term stress management.
Top 10 supplements for stress relief
1. Ashwagandha
Ashwagandha is a well-known adaptogen used for centuries in Ayurvedic medicine. Adaptogens are herbs that help the body adapt to stress, making Ashwagandha one of the top go-to supplements for stress relief.
How it works: Ashwagandha helps regulate cortisol, the hormone your body releases in response to stress. By keeping cortisol levels in check, this herb helps reduce the physical effects of stress, promoting a sense of calm without leaving you feeling drowsy.
Benefits: This powerful herb reduces stress, improves mood, and enhances energy levels. Whether you’re dealing with the demands of a busy job site or just feeling mentally exhausted, Ashwagandha can provide some much-needed relief.
How to use it: Ashwagandha is available in capsule or powder form. Most people take between 300 and 500 mg daily, but it’s always a good idea to start at the lower end and see how your body responds. You can add the powder to smoothies or take capsules with water for a more convenient option.
2. Magnesium
Magnesium is an essential mineral that plays a vital role in over 300 enzyme systems that regulate nerve and muscle function, blood pressure, and stress management. It’s one of those nutrients we often don’t get enough of, especially under constant pressure.
How it works: Magnesium helps regulate neurotransmitters, which send messages between your brain and body. It also plays a key role in reducing cortisol production, helping to ease the body’s stress response and promoting a sense of calm and relaxation.
Benefits: This mineral is known for its ability to promote relaxation, reduce anxiety, and improve sleep quality, making it a great choice for days when stress feels overwhelming and sleep is hard to come by. By supporting your nervous system, magnesium can help you feel more relaxed and better able to tackle daily challenges.
How to use it: Magnesium is available in several forms, including tablets, powders, and oils. Depending on the form, 200-400 mg daily is a standard dose. You can mix powder into water or take tablets for convenience. For something more relaxing, magnesium oil can be applied directly to the skin, particularly before bedtime, to help wind down.
3. Rhodiola
Rhodiola is another adaptogen used for centuries to help the body resist stress. Known for its ability to boost mental and physical endurance, it’s an excellent supplement for those constantly on the go who need extra support.
How it works: Rhodiola balances cortisol and serotonin levels, two essential hormones that regulate mood and stress response. By helping to stabilize these hormones, Rhodiola increases resilience to stress and makes it easier for your body to stay balanced during tough times.
Benefits: Rhodiola is mainly known for reducing fatigue and improving mental clarity, making staying focused throughout the day easier. It can also boost physical endurance, so if you’re dealing with long workdays or strenuous activities, this adaptogen can help you maintain your energy and stamina.
How to use it: Rhodiola is commonly available in capsules or tincture form. The typical dosage ranges from 200-400 mg daily, though starting at the lower end is always a good idea to see how your body reacts. You can take it in the morning or midday to support your energy levels and stress management.
4. L-theanine
L-theanine is an amino acid naturally found in green tea. It is known for its calming properties without causing drowsiness. It helps you stay relaxed and focused, making it a popular supplement for stress relief.
How it works: L-theanine promotes the production of alpha brain waves associated with a relaxed but alert mental state. It also helps reduce cortisol levels, making it easier to manage stress while staying focused and clear-headed.
Benefits: L-theanine is particularly effective at reducing anxiety and promoting a sense of calm without the sedative effects of other stress-relief options. It can also improve focus and mental clarity, making it a perfect choice for those high-pressure days when you need to keep your cool and stay sharp.
How to use it: L-theanine is available in capsule form, with a typical daily dosage ranging from 100-200 mg. It’s often taken alongside other supplements for stress or even combined with caffeine for an added focus boost without the jitters.
5. B Vitamins
B vitamins are a group of water-soluble vitamins that play an essential role in energy production and brain function. The B-complex family includes vitamins like B6, B12, and folic acid, which are crucial for maintaining mental and physical well-being.
How they work: B vitamins help regulate the nervous system, effectively reducing stress and combating fatigue. They also support neurotransmitter function, which helps improve mood and mental clarity—key for handling stressful situations without feeling drained.
Benefits: B vitamins can help you stay focused and alert throughout the day by boosting energy levels and improving mood. They also support the immune system, which can weaken under stress. B vitamins can help you get back on track if you’re feeling run down or mentally foggy.
How to use them: You can take B vitamins as a B-complex supplement, which combines several essential B vitamins into one. The typical daily dosage ranges from 50-100 mg, depending on your needs. You can also increase your intake of foods rich in B vitamins, such as leafy greens, eggs, and whole grains, for an additional natural boost.
6. Melatonin
Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycle. It’s often called the “sleep hormone” because it signals to your body that it’s time to wind down and rest.
How it works: Melatonin supplements mimic the body’s natural production of this hormone, encouraging relaxation and preparing you for sleep. They also help reset your internal clock, making them especially useful for anyone struggling with irregular sleep patterns due to stress or shift work.
Benefits: Melatonin indirectly helps manage stress by improving the quality of sleep. When well-rested, your body is better equipped to handle daily challenges. Good sleep also supports mental clarity and reduces feelings of overwhelm, making it easier to manage stressful situations.
How to use it: Melatonin is typically taken 30 minutes to an hour before bedtime, with a recommended 1-3 mg dosage. It’s available in pill or liquid form, and starting with a lower dose is essential to see how your body responds. Since melatonin helps with sleep, it’s best to use it in the evening to promote restful nights.
7. Bacopa monnieri
Bacopa is an herb traditionally used in Ayurvedic medicine. It is known for enhancing cognitive function and supporting mental clarity. It’s often praised for its role in improving memory and focus, making it a great supplement for those needing an extra mental boost.
How it works: Bacopa improves the body’s ability to adapt to stress. It supports neurotransmitter activity and helps regulate stress hormones like cortisol, reducing stress’s adverse effects on the mind and body.
Benefits: This powerful herb is known to reduce anxiety and symptoms of depression while enhancing cognitive function. Bacopa can help you stay sharp and focused despite high stress levels. It’s famous for those looking to improve mental clarity and resilience under pressure.
How to use it: Bacopa is usually available in capsule or powder form, with a recommended daily dosage of around 300 mg. You can take it with or without food, and it’s often used in the morning to support cognitive function throughout the day.
8. Vitamin D
Vitamin D is a fat-soluble vitamin critical in maintaining bone health and supporting the immune system. It’s often called the “sunshine vitamin” because your body produces it naturally when exposed to sunlight.
How it works: Besides its role in bone and immune health, vitamin D helps regulate mood and supports overall mental health. It influences the production of neurotransmitters like serotonin, which can help reduce feelings of stress and improve emotional well-being.
Benefits: Vitamin D can improve mood, boost your immune system, and help reduce stress levels. If you’re not getting enough sunlight, especially during the winter months, supplementing with vitamin D can help keep you feeling more balanced and less affected by stress.
How to use it: Vitamin D is typically available in pill or liquid form, with a recommended dosage of 1,000-4,000 IU daily. Taking it consistently is essential; pairing it with a fat-rich meal can help absorption. If you’re unsure of your levels, consider getting them checked, as vitamin D deficiencies are quite common, especially in those who spend a lot of time indoors.
9. Ginseng
Ginseng is a well-known herb that has been used in traditional Chinese medicine for centuries. It is famous for boosting energy, enhancing mental performance, and supporting overall health.
How it works: Ginseng balances energy levels and helps the body better respond to stress. It enhances the body’s resilience to physical and mental stress, making staying focused and energized throughout the day easier.
Benefits: This herb is particularly effective at improving mood, boosting mental clarity, and reducing fatigue. Ginseng can help restore your energy and keep you performing at your best, even on the most challenging days, if you feel mentally or physically drained.
How to use it: Ginseng is commonly available in capsules, tea, or tincture form, with a typical daily dose ranging from 200-400 mg. You can take it in the morning or early afternoon for a natural energy boost, but avoid using it too late, as it may interfere with sleep.
10. Tulsi (Holy Basil)
Tulsi, also known as Holy Basil, is a revered herb in Ayurvedic medicine. It is praised for its powerful adaptogenic properties, and it’s often used to help the body cope with stress and restore balance.
How it works: Tulsi helps the body adapt to stress and regulates cortisol levels, the hormone responsible for the body’s stress response. By keeping cortisol in check, Tulsi promotes a calmer, more balanced state of mind, even during stressful situations.
Benefits: Tulsi is known for reducing stress, enhancing mental clarity, and supporting immune function. It’s a great choice if you’re looking for a natural way to stay focused and relaxed while boosting your body’s defenses.
How to use it: Tulsi can be found in various forms, including tea, capsules, or tinctures. The typical recommended dose is 300-600 mg daily. For a soothing effect, many people prefer to drink Tulsi tea throughout the day, or they can take it in capsule or tincture form for more concentrated stress relief.
Supplements and stress
Supplements can play a crucial role in managing stress by helping to regulate cortisol levels, the hormone most closely linked to the body’s stress response. When cortisol levels are elevated for prolonged periods, it can lead to anxiety, fatigue, and even burnout. Many natural supplements, like Ashwagandha and Rhodiola, are shown to reduce cortisol levels, helping your body better manage the daily stresses of life. For instance, a study on Ashwagandha found that it reduced cortisol levels by up to 30% in stressed adults.
However, while supplements can be powerful tools for stress management, they’re not magic cures. Combining supplements for stress with a balanced lifestyle that includes a healthy diet, regular exercise, and sufficient sleep is essential for the best results. Stress contributes to 75% of all doctor visits, and managing it effectively is crucial for long-term health. By integrating supplements with other healthy habits, you can maximize their benefits and maintain better stress management in the long run.
Bottom line
Incorporating stress-relieving supplements into your daily routine makes a difference. They can help reduce anxiety, lift your mood, sharpen your focus, and even improve your sleep. Whether using adaptogens like Ashwagandha and Rhodiola, calming amino acids like L-theanine, or essentials like magnesium and B vitamins, these supplements help your body handle stress by balancing cortisol and supporting mental and physical health.
That said, supplements are just one part of the bigger picture. To manage stress effectively, it’s essential to pair them with healthy habits like eating well, exercising regularly, and getting enough sleep. These lifestyle changes, combined with the right supplements, can help you build resilience to stress and keep you energized and clear-headed, no matter how busy you are.
Cortisol, often called the “stress hormone,” plays a crucial role in how our bodies manage stress. It’s a natural part of our biological response, but when cortisol levels become elevated for extended periods, they can lead to several health problems, including chronic fatigue, insomnia, and high blood pressure. Deep breathing, getting outside, exercising, and adopting a pet are simple ways to reduce cortisol levels and ensure your stress response system works with you, not against you.
What is cortisol?
Cortisol is a hormone produced by the adrenal glands that helps regulate various bodily functions, including metabolism, immune responses, and the stress response. It’s a key player in the “fight or flight” reaction that body to either confront a threat or flee from it. This natural process involves increased heart rate, blood pressure, and energy supplies to help manage stressful situations.
How cortisol should work
Cortisol and melatonin are hormones that play crucial roles in regulating our sleep-wake cycle, known as the circadian rhythm. Ideally, these two hormones work in opposition, with cortisol levels peaking in the morning and melatonin levels rising in the evening to promote restful sleep. When one increases, the other is suppressed.
Cortisol is naturally highest around 6 a.m., right before you wake up. This surge of cortisol is part of the body’s preparation for the day, helping to energize you by increasing blood sugar, boosting alertness, and even raising your blood pressure slightly to help you feel awake and ready to take on the day.
Image source: International Journal of Environmental Research and Public Health, Cortisol on Circadian Rhythm and Its Effect on Cardiovascular System
After this morning peak, cortisol gradually decreases throughout the day, allowing melatonin levels to rise. By evening, cortisol levels should be at their lowest, allowing for the secretion of melatonin, the hormone responsible for making you sleepy and ensuring deep, restorative sleep. Melatonin secretion increases in response to darkness, signaling to your body that it’s time to wind down and prepare for rest.
How cortisol works in most people
Unfortunately, cortisol levels don’t follow this natural progression for most people. Chronic stress, poor sleep patterns, or lifestyle factors can cause cortisol levels to peak at the wrong times—often staying elevated into the night or rising during inappropriate moments like late evening or midnight. A common sign is the inability to wake up early and sleeping in. In these cases, chronic stress makes cortisol lower than it should be in the morning and higher in the evening.
Image source: Experience Life
The problem with chronically high cortisol levels
Cortisol, when regulated within healthy levels, is essential for various bodily functions. It plays a vital role in managing how the body responds to stress, maintaining blood pressure, regulating metabolism, and reducing inflammation. However, the chronic overproduction of cortisol can lead to significant health issues that go beyond just the generic symptoms of fatigue, weight gain, and anxiety.
Cushing’s syndrome
One of the most severe conditions associated with high cortisol levels is Cushing’s syndrome. This condition results from long-term exposure to excess cortisol, often due to prolonged corticosteroid therapy or tumors that secrete cortisol. It leads to symptoms like rapid weight gain (especially in the trunk and face), a fatty hump between the shoulders, skin thinning, easy bruising, and muscle weakness.
Diabetes
Cortisol raises blood sugar levels, and when elevated for long periods, it can contribute to persistent hyperglycemia (high blood sugar), leading to insulin resistance. This condition impairs the body’s ability to use insulin effectively, which increases the risk of developing type 2 diabetes.
Hypertension (high blood pressure)
Cortisol affects blood pressure by constricting blood vessels and increasing the effects of epinephrine (adrenaline). When cortisol levels are chronically elevated, it can lead to hypertension, putting individuals at risk for more severe cardiovascular conditions like stroke and heart disease.
Immune system suppression
People with chronically high cortisol are at an increased risk for both common illnesses (such as colds and infections) and more serious autoimmune diseases like Psoriasis, Crohn’s disease, and Lupus. The immune system is compromised in these cases and may not respond efficiently to pathogens.
Osteoporosis
High cortisol levels reduce calcium absorption and decrease bone formation, leading to bone loss. This can result in osteoporosis, a condition where bones become weak, significantly increasing the risk of fractures.
Digestive disorders
Chronic stress and high cortisol levels can lead to gastrointestinal problems, such as irritable bowel syndrome (IBS), acid reflux, and ulcers. Cortisol diverts energy away from less immediately vital functions like digestion to cope with perceived stressors, which disrupts the digestive process.
10 ways to naturally reduce cortisol levels
Cortisol plays a major role in our stress response, but chronically high cortisol levels are associated with health risks. Thankfully, there are many natural and effective ways to rebalance cortisol levels.
1. Deep breathing
Deep breathing exercises are one of the simplest and most effective ways to lower cortisol levels. When we are stressed, our breathing tends to become shallow, triggering the release of more cortisol. Deep breathing, however, activates the parasympathetic nervous system (rest-and-digest), which counteracts the stress response by lowering heart rate and promoting relaxation.
2. Get outside
Spending time outdoors, especially in natural environments like forests or parks, can significantly reduce cortisol levels. Exposure to nature reduces stress, improves mood, and enhances overall well-being. Forest bathing or simply walking in greenery has been proven to lower cortisol and reduce the risk of stress-related conditions. Sunlight exposure also helps to regulate the circadian rhythm by boosting melatonin production at night and maintaining healthy cortisol levels during the day.
3. Eat healthy
Diet plays a major role in managing cortisol. A balanced diet rich in whole foods, healthy fats, vegetables, and lean proteins can help maintain healthy cortisol levels. In particular, foods high in antioxidants, fiber, and healthy fats like omega-3 fatty acids (found in cold-water fatty fish) are beneficial. On the other hand, diets high in sugar, processed foods, and caffeine can lead to spikes in cortisol, contributing to chronic stress, so it’s essential to keep these foods to a minimum.
4. Supplement
Certain supplements may help reduce cortisol levels. Omega-3 fatty acids, found in fish oil, are particularly effective at lowering stress hormones. Additionally, ashwagandha, an adaptogenic herb, has been shown to reduce cortisol levels in stressed individuals by improving the body’s resilience to stress. Other supplements that may support cortisol balance include magnesium and phosphatidylserine, both of which play roles in calming the nervous system and reducing stress.
5. Seek more laughter
Laughter is a powerful and natural way to reduce cortisol levels. It promotes the release of endorphins, the body’s feel-good hormones, and lowers the body’s physiological response to stress. Prioritize planning events or social settings that you enjoy or make you laugh so you have a better chance of frequently experiencing joy and laughter.
6. Exercise
Physical activity plays a crucial role in managing cortisol levels, but the type and intensity of exercise matter. Moderate exercise, such as walking, cycling, or yoga, can help reduce cortisol levels by promoting relaxation and improving mood. However, intense and prolonged exercise can actually lead to a temporary increase in cortisol, so striking a balance is key. Regular, moderate exercise helps the body better cope with stress, improves sleep, and promotes overall mental and physical health.
7. Set up a support structure
A strong support system, whether through friends, family, or a therapist, can significantly reduce stress and lower cortisol levels. Social support helps individuals feel more secure and less overwhelmed by life’s challenges. Regularly interacting with loved ones or professionals in a therapeutic setting promotes emotional well-being and buffers the physiological effects of stress.
8. Reduce intake of stimulants
Stimulants like caffeine, processed sugar, and carnitine can raise cortisol levels when consumed in excess. While moderate amounts of caffeine can improve focus and alertness, too much can lead to spikes in cortisol, particularly if consumed later in the day when cortisol should be naturally declining. Reducing the intake of stimulants and choosing more balanced alternatives, such as herbal teas or foods with natural sugars (like fruits), can help maintain healthier cortisol levels.
9. Reduce exposure to outside stressors
Many modern stressors, like traffic, work pressure, and even excessive gaming, can trigger a cortisol spike by overstimulating the adrenal glands. Managing exposure to these external stressors is crucial for maintaining balanced cortisol levels. Techniques such as mindfulness, setting boundaries at work, and reducing exposure to negative environments can help minimize these triggers.
10. Get a pet
Owning a pet has been scientifically proven to reduce cortisol levels and improve mood. The simple act of petting or playing with a pet can lower stress hormones and promote relaxation. Studies have shown that interacting with animals can sometimes be more effective at reducing cortisol than support from a friend or family member.
Bottom Line
If you’re feeling overwhelmed, tired, or constantly stressed, it’s time to take control of your cortisol levels. Chronic stress may feel inevitable, but by incorporating simple habits like deep breathing, enjoying time in nature, eating a balanced diet, and building a solid support system, you can actively lower your cortisol and protect your long-term health. Don’t wait for burnout or health issues to emerge—start making small, manageable changes today to reduce stress and support your body’s natural rhythms.
Antibiotics have long been hailed as miracle drugs, saving countless lives from infections that once proved fatal. However, the overuse and misuse of antibiotics have led to significant health risks, including antibiotic resistance and harmful side effects such as digestive problems, yeast infections, and allergic reactions. In some cases, choosing natural antibiotics like probiotics, honey, and garlic can treat the issue without compromising long-term health.
The dangers of antibiotics
While antibiotics are essential for treating serious bacterial infections, they come with significant risks. One of the most pressing concerns is antibiotic resistance. This occurs when bacteria evolve and develop the ability to defeat the drugs designed to kill them. The Centers for Disease Control and Prevention (CDC) estimates that antibiotic-resistant bacteria cause more than 2.8 million infections and 35,000 deaths annually in the United States.
Antibiotics can also disrupt the natural balance of bacteria in the gut, leading to digestive issues and weakened immunity. Additionally, overuse of antibiotics can result in allergic reactions, liver damage, yeast infections, and an increased risk of other infections, such as Clostridium difficile (C. diff), a bacterium that causes severe diarrhea and colitis.
Best natural antibiotics
The good news is that natural alternatives to antibiotics can help prevent and treat infections. These natural remedies have been used for centuries and are supported by scientific research.
Probiotics
Probiotics are live bacteria and yeasts that are beneficial for gut health. They help maintain the balance of good and bad bacteria in the digestive system, which is crucial for a robust immune system. By supporting gut health, probiotics can help prevent infections and reduce the need for antibiotics.
Honey
Honey, particularly Manuka honey, has powerful antibacterial properties. It can be applied topically to wounds and burns to prevent infection and promote healing. Honey is also effective against a wide range of bacteria, including antibiotic-resistant strains.
Garlic
Garlic has been used for centuries as a natural remedy for infections. It contains a compound called allicin, which has been shown to have antibacterial, antiviral, and antifungal properties. Consuming raw garlic can help boost the immune system and fight off infections.
Pro tip: For the biggest bang for your buck, make some fermented garlic honey and take daily to boost immunity and support gut health.
Goldenseal
Goldenseal is an herb commonly used in traditional medicine to treat infections. It contains berberine, a compound with strong antimicrobial properties. Goldenseal can treat respiratory infections, digestive issues, and skin problems.
Echinacea
Echinacea is another herb known for its immune-boosting properties. It can help prevent and treat colds, flu, and other respiratory infections. Some studies suggest that echinacea can reduce the duration and severity of infections. Be mindful that echinacea is most powerful when used at the first signs of a cold.
Oregano
Thanks to its high concentration of carvacrol and thymol, compounds with strong antimicrobial properties, oregano oil is a potent natural antibiotic. It can be used to treat bacterial, fungal, and viral infections.
Clove
Clove has been traditionally used to treat infections due to its powerful antibacterial and antiviral properties. Clove oil can be used topically to treat skin infections or internally to fight respiratory infections.
Ginger
Ginger is a well-known natural remedy for various ailments, including digestive issues. Its anti-inflammatory and antimicrobial properties can help fight bacteria and viruses. Ginger can be consumed fresh, dried, or in supplement form to boost immunity.
A word of caution…
While natural antibiotics can be effective, they are not a replacement for prescribed medications in all cases. It’s important to use natural remedies under the guidance of a healthcare professional, especially for serious infections. Prescribed antibiotics should still be used when necessary, particularly for life-threatening conditions where natural remedies may not be sufficient.
Immune-boosting honey
For those looking to incorporate natural antibiotics into their daily routine, here’s a simple recipe for immune-boosting honey.
Ingredients:
– 1 cup raw honey (preferably Manuka honey)
– 1 tbsp. fresh ginger, grated
– 1 tbsp. fresh turmeric, grated
– 1 tsp. cinnamon
– 1 lemon, juiced
Instructions:
1. Combine all ingredients in a jar and mix well.
2. Store in a cool, dry place for up to two weeks.
3. Take one tablespoon daily, or as needed, to boost your immune system.
Bottom line
While antibiotics have their place in modern medicine, their overuse and misuse can lead to significant health risks. Nature provides us with alternatives that can help combat infections without the dangers associated with synthetic drugs.
Probiotics, honey, garlic, and other natural antibiotics can support your immune system and help you stay healthy. However, using these natural remedies wisely and consulting with a healthcare professional when necessary is important. Embracing natural antibiotics can be a great way to reduce dependency on synthetic drugs and promote overall well-being.
If you’ve ever had to measure something three times in a row because you keep forgetting the number as soon as the tape is back on your belt, you know the aggravating feeling of brain fog. Learning to fix a slow, fuzzy brain is helpful for anyone, but being focused and alert is especially important when working in the trades. Stress, poor diet, and environmental toxicity are contributors to brain fog, but getting enough sleep, eating well, and being mindful are simple ways to beat it.
What is brain fog?
Brain fog isn’t a diagnosis or a specific medical condition; it’s a term that describes several different symptoms like confusion, forgetfulness, difficulty concentrating, and feeling cognitively slow. The name is apt—brain fog can feel like your mind is literally foggy or fuzzy.
Your mind and your body are intricately connected. Staying healthy involves caring for your physical health by working out, eating well, and keeping your mind sharp as you age. When working in the trades, mental acuity becomes more critical than ever. Messing up something on a spreadsheet is easily fixed, but small slipups can be fatal when working with heavy machinery, live wires, deep trenches, and tall ladders.
Symptoms of brain fog include:
Trouble focusing
Tiredness or fatigue
Anomic aphasia (difficulty finding the right words)
Forgetfulness
Slow, sluggish mental processes
Losing your train of thought.
Feeling mentally slower than usual
Common causes of brain fog
If you’re nursing a hangover or recovering from a rough night of sleep, it’s easy to pinpoint why you’re feeling confused and sluggish. Other times, however, brain fog seems to come out of nowhere. Here are a few common causes of brain fog.
Stress
Stress can be debilitating for the brain, inhibiting memory, cognition, and learning. Poor memory, slow cognition, and trouble focusing and retaining information are hallmark brain fog symptoms. Keeping your stress low can reduce the likelihood of struggling to concentrate at work and making costly mistakes.
Try deep breathing, meditating, or reducing your caffeine intake to reduce stress.
Digitization
We’ve become so accustomed to having the entire online universe in our pockets that we forget how overwhelming it can be to our brains. Research has shown that technology like smartphones, video games, and social media apps like TikTok and Instagram can contribute to trouble focusing and paying attention and even the development of ADHD due to “repetitive attentional shifts and multitasking, which can impair executive functioning.”
When you’re used to short, intense bursts of attention, it can be hard to maintain sustained focus on a task, leading to a fuzzy, unfocused brain. To address the effects of digitization, try to designate a few screen-free hours each day, especially right before bed.
Environmental toxicity
If you’re working on an outdoor job site, you know that being outside doesn’t necessarily mean breathing fresh air. Especially in urban environments, exposure to polluted air is known to cause cognitive impairment. Exposure to cigarette smoke, mold, and heavy metals like lead and mercury can also impact cognitive functions. All of these can be found on construction sites, especially when restoring or demolishing older buildings.
To reduce the risk of environmental toxicity and its effect on the brain, wear PPE when you work with toxic materials or in environments where they may be present.
Poor diet
You might not think that a simple fast-food lunch combo could impact how your brain works, but research shows that your diet can significantly affect how alert and focused you feel. If you have chronic brain fog and aren’t eating a balanced diet of fruits, vegetables, whole grains, complete proteins, and healthy fats, you may be deficient in essential vitamins and minerals.
Vitamin C, D, B12, magnesium, iron, omega-3 fatty acids, and choline deficiency can all contribute to brain fog. However, before running out to buy supplements, look at your diet. Meeting your nutritional needs through whole foods is almost always preferable to getting them from supplements.
Hormonal fluctuations
Several different kinds of hormone changes can contribute to brain fog, including menopause and thyroid dysfunction.
Menopause: Research has shown that 60% of women going through menopause and perimenopause experience changes to their memory, while 42-44% report feeling more forgetful.
Thyroid hormones: Both men and women experiencing issues with thyroid health report that it affects their cognition. Individuals with hypothyroidism (low thyroid function) often encounter problems with concentration and memory, while those with hyperthyroidism (high thyroid function) report slow reaction times, poor spatial awareness, and memory lapses.
If you have tackled other possible causes of brain fog and your brain feeling persistently murky, talk to your doctor about checking your thyroid levels.
5 hacks to beat brain fog and boost mental clarity
1. Assess your diet
We discussed how vitamin and mineral deficiencies can cause brain fog, but there are other factors to look at in your diet to create mental alertness. Research has linked the following foods to various brain benefits, including slowed cognitive decline, reduced risk of Alzheimer’s disease, and increased mental function.
Leafy green vegetables like lettuce, kale, and collard greens
Fatty fish like salmon or tuna
Berries, including blueberries and strawberries
Tea and coffee
Walnuts
If you’ve ever felt sleepy after a big meal, you’ll understand that a healthy lunch can help you stay alert and focused much better than a heavy, greasy one. Eating a light, balanced meal filled with fiber, whole grains, and lean protein will keep your concentration up right to the end of your shift.
2. Get enough sleep
You perform much better after a good night’s sleep, so try the following tips to make the most of your time between the sheets.
Reduce or avoid screentime for at least one hour before bedtime, preferably three if possible.
Lower your bedroom temperature—you get better sleep in a colder room.
Use curtains or blackout blinds, especially if you’re doing night shifts or sleeping during the daytime.
Don’t drink caffeinated beverages like coffee, tea, soda, or energy drinks past noon to allow caffeine time to exit your system before hitting the hay.
A steady schedule of going to work, coming home, watching TV, and scrolling through your phone isn’t very stimulating. If you work out, you know you need to use heavier weights to progress toward your fitness goals. Similarly, you must challenge your brain to keep it fit, healthy, and performing at its best.
Try reading, learning a new skill or language, doing crossword or Sudoku puzzles, dancing, or even just using your non-dominant hand for everyday things like brushing your teeth.
5. Try herbal supplements
Certain herbal supplements have gained popularity because they are believed to support cognitive function and may help reduce brain fog.
Gingko biloba has been used in Chinese medicine for thousands of years and is thought to improve blood flow to the brain and aid in memory function in individuals with Alzheimer’s. Although some studies have shown that ginkgo biloba can help memory and cognition in young, healthy individuals, more research is needed to establish a clear link.
L-theanine is an amino acid naturally found in green and black tea and some varieties of mushrooms. Research shows that taking L-theanine supplements may improve reaction time, memory, cognitive health, and sleep.
Bottom line
Shaking the fog and returning to your sharp, clear-headed self may be as easy as getting a good night’s sleep and eating a lighter lunch, or it might require a more long-term approach involving meditation, digital detox, and supplements. Whatever it takes, the effort is worth it.
Identifying the cause of your brain fog and taking steps to feel focused, alert, and motivated can mean more than a productive day without forgetting things—it could also help keep you (and your crew) safe on the job site.
Quartz countertops are popular among design professionals and homeowners but aren’t entirely void of risks, especially for those working with them. Silica exposure happens during the cutting process of quartz and other natural stones, which increases the risk of silicosis when silica particles are inhaled. Safer, alternative countertops like granite, marble, and porcelain, which are comparable in looks and durability but contain lower levels of silica, are recommended.
The problem with quartz
The popularity of quartz countertops has dramatically increased over the last ten years, creating a high demand. Concerns around the manufacturing and installation of quartz countertops have risen as cases of deaths and severe illness among workers have been reported.
Quartz is made from crushed quartz stone, dyes, glass, and resin and contains a high percentage of silica—a natural mineral found in sand, stone, mortar, glass, and other common construction and household materials.
During the fabrication of quartz countertops, dust from cutting, grinding, and polishing releases silica dust into the air. Respirable crystalline silica is small airborne particles, 100 times smaller than sand granules, that can be inhaled and settle in the lungs—once in there, they cannot be removed.
A higher demand for quartz countertops has increased manufacturing, putting more workers at risk of silicosis.
As of July 1, 2024, Australia became the first country to ban engineered stone benchtops, slabs, and panels. The ban does not apply to porcelain and sintered stone products. California enforced emergency measures to improve working conditions for the production of quartz, focusing on ventilation, respirators, and wet cutting to reduce dust levels.
It’s important to note that only those involved in manufacturing and installing quartz countertops are at risk of exposure—once installed, they do not pose a threat to homeowners.
Synthetic stone has a higher silica content than natural stone, making workers more susceptible to silica dust inhalation. The following materials have some of the highest levels of silica:
Bitumen
Mortar
Grout
Sand
Cement
Granite
Brick
People who work in industries such as cement manufacturing, demolition, sandblasting, mining, and construction are also at a higher risk of developing silicosis.
Silica-containing materials compared to quartz
Quartz has the highest level of silica, at up to 97%. Here’s how it compares to other materials:
Sandstone: 70-95%
Mortar: 25-70%
Granite: 20-45%
Brick: up to 30%
Limestone/Marble: up to 2%
Inhalation of silica dust can cause silicosis
Silicosis is an incurable, severe lung disease that can be fatal. It is common within the engineered stone fabrication industry, but other sectors are at risk. It’s estimated that around 2.3 million U.S. workers are exposed to silica, 2 million of whom are in construction.
Crystalline silica particles from cutting and grinding materials containing silica are inhaled, causing lung scarring and inflammation. This can lead to shortness of breath, coughing, cyanosis, and fever. Symptoms can progress, eventually needing oxygen therapy or a lung transplant.
Data shows that approximately 19% of people with silicosis die, 58% of who had a delayed diagnosis. This progressive disease can take 10-30 years to develop after exposure and can lead to major complications, including:
Tuberculosis is a severe lung illness caused by a type of bacteria. It can cause coughing, coughing up blood, chest pain, pain with coughing, fever, night sweats, and tiredness.
Chronic bronchitis is inflammation of the bronchial tubes that can cause coughing, wheezing, and chest discomfort. It can also lead to disability, severe infections in the airways, and difficulty breathing.
Kidney diseaseis characterized by progressive damage and loss of kidney function. In more advanced stages, it can cause dangerous fluid buildup in the body.
Autoimmune disorders cause the body’s immune system to attack healthy tissues mistakenly. They can lead to a range of symptoms, some of which include fatigue, fever, and joint pain.
Treatment of silicosis
Once the damage is done, there is no way of reversing it. Treatment for silicosis is available, but it is designed to slow the progression and relieve symptoms, not cure the condition. Improving quality of life is the primary goal of the treatment—trying to stop further damage by stopping further exposure to silica.
Quitting cigarette smoking is one of the simplest ways to manage the disease, as smoking creates more damage to the lungs. Testing for tuberculosis is also crucial, as this disease can be more severe for those with silicosis.
Safer options to quartz countertops
For people looking for aesthetics and durability without the health consequences, safer stone countertop options are available—porcelain, granite, and marble, to name a few.
Porcelain offers many of the same strengths as quartz with durability, price point, and aesthetic appeal. That said, it’s 30% more durable, more heat resistant, and lighter than quartz for installation.
Granite is 100% natural cut rock. Every piece installed is one of a kind, with naturally formed designs. Granite is also highly durable and heat resistant.
Marble is a softer natural stone than quartz but has greater heat resistance. It tends to be more affordable and still contains natural patterns and variations. Marble is more porous, less durable or resilient than quartz, and requires more maintenance.
Final thoughts
With safer countertops available at comparable costs, durability, and beauty, choosing a quality alternative to quartz is easy. The risk to workers handling quartz is high, and silica exposure is common. Employers should be warned of the risks and must be responsible for protecting workers’ health by supplying proper protective equipment to reduce exposure.
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