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  • How Hormones Change Across the Day: Cortisol, Melatonin, and Energy Slumps

    How Hormones Change Across the Day: Cortisol, Melatonin, and Energy Slumps

    Hormones play a central role in shaping how the body feels and functions from morning to night. From the moment a person wakes up to the time they fall asleep, hormones like cortisol and melatonin follow a predictable pattern tied to the circadian rhythm.

    These natural fluctuations influence alertness, focus, and even the familiar experience of daily energy slumps. Understanding how hormones shift across the day can help explain why energy rises and falls, and what can be done to stay balanced.

    Understanding the Circadian Rhythm and Hormones

    The circadian rhythm is the body’s internal 24-hour clock that regulates sleep, wakefulness, and hormone production. It is controlled by a small region in the brain called the suprachiasmatic nucleus, which responds primarily to light and darkness.

    Hormones such as cortisol and melatonin are tightly linked to this rhythm. When the eyes detect light in the morning, signals are sent to reduce melatonin production and increase cortisol levels. As daylight fades, the process reverses. This cycle ensures that the body stays aligned with environmental cues, supporting consistent energy levels and sleep quality.

    What Is the Circadian Rhythm and Why Is It Important?

    The circadian rhythm is essential because it synchronizes biological processes, including hormone release, digestion, and body temperature. When this rhythm is disrupted, by irregular sleep or excessive screen time, it can lead to fatigue, poor focus, and more frequent daily energy slumps.

    Morning Hormones: The Cortisol Awakening Response

    Cortisol, often referred to as the “stress hormone,” plays a key role in waking the body up. In healthy individuals, cortisol levels rise sharply within the first 30 to 45 minutes after waking. This is known as the cortisol awakening response.

    This hormone boost increases alertness, sharpens focus, and prepares the body for the day ahead. It also helps regulate metabolism and blood sugar levels, ensuring that energy is readily available.

    Why Is Cortisol Highest in the Morning?

    Cortisol peaks in the morning because the circadian rhythm signals the body to transition from rest to activity. This rise supports mental clarity and physical readiness, making it easier to start the day productively.

    Midday Balance: Sustaining Energy Through Hormones

    As the morning progresses, cortisol levels gradually stabilize rather than remain elevated. During this period, other hormones such as insulin and dopamine contribute to maintaining steady energy and motivation, according to Harvard Health.

    This balance often explains why many people experience peak productivity in the late morning hours. The body is fully awake, hormone levels are stable, and cognitive performance tends to be at its best.

    Why Do People Feel Most Productive in the Morning?

    Morning productivity is often linked to optimal hormone balance. Cortisol is still relatively elevated, supporting alertness, while distractions and fatigue have not yet accumulated. This creates an ideal window for focused work.

    Afternoon Energy Slumps and Hormonal Shifts

    Many people notice a dip in energy during the early to mid-afternoon. These daily energy slumps are not simply the result of a heavy lunch, they are also influenced by the circadian rhythm.

    During this time, cortisol levels decline slightly, and the body experiences a natural lull in alertness. Blood sugar fluctuations after eating can further contribute to feelings of sleepiness.

    Why Do People Feel Sleepy in the Afternoon?

    Afternoon fatigue is partly driven by the body’s internal clock. The circadian rhythm includes a natural dip in energy, typically between 1 PM and 3 PM. Combined with digestion and lower cortisol levels, this creates the perfect conditions for a temporary slowdown.

    Evening Transition: Melatonin and Hormones

    As the day winds down, the body begins preparing for rest. Cortisol levels continue to drop, while melatonin production gradually increases in response to reduced light exposure.

    Melatonin is often called the “sleep hormone” because it signals to the body that it is time to wind down. This shift helps reduce alertness and promotes relaxation.

    What Time Does Melatonin Peak?

    Melatonin levels typically begin rising in the evening and peak during the night, usually between 2 AM and 4 AM. This peak supports deep, restorative sleep and aligns with the body’s natural circadian rhythm, as per Cleveland Clinic.

    Nighttime Hormones and Sleep Quality

    During sleep, melatonin works alongside other hormones to support recovery and repair. Growth hormone, for example, is released during deep sleep stages, helping with tissue repair and muscle growth.

    Exposure to artificial light, especially blue light from screens, can interfere with melatonin production. This disruption can delay sleep onset and reduce overall sleep quality.

    How Does Melatonin Affect Sleep Quality?

    Melatonin helps regulate the timing of sleep and ensures that the body enters deeper sleep stages. When melatonin levels are suppressed, falling asleep becomes more difficult, and sleep may feel less restorative.

    What Disrupts Hormones and the Circadian Rhythm?

    Modern lifestyles can easily interfere with natural hormone cycles. Several common factors can disrupt the circadian rhythm and contribute to daily energy slumps:

    • Irregular sleep schedules that confuse the body’s internal clock
    • Excessive exposure to blue light at night
    • High stress levels that keep cortisol elevated
    • Poor diet and inconsistent meal timing
    • Overuse of caffeine, especially in the afternoon

    What Throws Off the Circadian Rhythm?

    Anything that alters light exposure or sleep timing can disrupt the circadian rhythm. Even small shifts, like staying up late on weekends, can affect hormone balance and energy levels during the week.

    Supporting Healthy Hormones Throughout the Day

    Maintaining balanced hormones does not require drastic changes. Small, consistent habits can reinforce a healthy circadian rhythm and reduce daily energy slumps:

    • Get natural sunlight in the morning to support cortisol regulation
    • Maintain a consistent sleep and wake schedule
    • Eat balanced meals to stabilize blood sugar
    • Limit caffeine intake after midday
    • Reduce screen exposure in the evening to protect melatonin production

    How Can the Circadian Rhythm Be Reset Naturally?

    Resetting the circadian rhythm involves aligning daily habits with natural light cycles. Morning sunlight, regular sleep patterns, and minimizing nighttime light exposure are among the most effective strategies.

    How Hormones Shape Energy From Morning to Night

    Hormones such as cortisol and melatonin follow a predictable daily pattern that directly influences energy, focus, and sleep.

    Guided by the circadian rhythm, these hormonal shifts explain why mornings feel energizing, afternoons bring daily energy slumps, and evenings encourage rest. By understanding how hormones change across the day, it becomes easier to support consistent energy levels and improve overall well-being.

    Frequently Asked Questions

    1. Can changing meal timing improve daily energy slumps?

    Yes. Spacing meals evenly, including protein and fiber, and avoiding very heavy lunches can smooth blood sugar swings, which often worsen mid-afternoon energy dips.

    2. Do naps affect cortisol, melatonin, or the circadian rhythm?

    Short naps of 20, 30 minutes usually do not disrupt hormones or the circadian rhythm, but long or late-afternoon naps can delay nighttime melatonin rise and make it harder to fall asleep.

    3. How does shift work affect hormones like cortisol and melatonin?

    Rotating or night shifts can desynchronize cortisol and melatonin from the natural light, dark cycle, leading to misaligned energy peaks, more pronounced daily energy slumps, and poorer sleep quality.

    4. Can exercise help regulate hormones and daily energy?

    Regular daytime exercise can strengthen the circadian rhythm, support healthy cortisol patterns, and improve nighttime melatonin release, which often leads to more stable energy across the day.



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  • Healthy Schools • The Nutrition Source

    Healthy Schools • The Nutrition Source

    Happy kids in line taking food from cafeteria worker during lunch time at school

    Schools are in a unique position to promote healthy eating and physical activity, with more than 95% of U.S. youth aged 5-17 years old attending school outside of the home. Schools can implement policies and practices that encourage healthy eating and physical activity during the school day, and can also help children and adolescents establish lifelong healthy patterns.

    Healthy Eating During the School Day

    Policies and programs guiding what foods and beverages are available in schools provide an important opportunity to improve child health. This is especially important for children from households with lower incomes and children who are members of racial/ethnic minority groups (who, on average, have less access to healthy food, poorer dietary quality, and higher risk for obesity compared to other children). [1]

    School meals and competitive foods and beverages

    In the U.S., federal assisted meal programs administered by the United States Department of Agriculture provide nutritionally adequate breakfasts, lunches, and afterschool snacks to children during the school year. The School Breakfast Program (SBP) serves meals to 14.6 million children, and the National School Lunch Program (NSLP) provides lunches and after-school snacks to more than 30 million children; 22 million receive those meals for free or at a reduced price. [2] Lower-income children participate in these programs at higher rates than other children, and can receive free or reduced-priced meals. [3]

    The Healthy Hunger Free Kids Act (HHFKA) of 2010 authorized funding and set policies to improve the nutritional quality of food and beverages served to children through the SBP and NSLP. [4] HHFKA regulations required meal patterns for breakfast and lunch to increase fruits and vegetables and limit starchy vegetables, create age-specific recommended serving sizes, serve only low-fat or fat-free milk, and serve more whole grains, among other standards. [5] The HHFKA also, for the first time, established nutrition standards for competitive food and beverages sold outside of school meal programs as a la carte, from vending machines, or school stores. These “Smart Snacks” guidelines eliminated almost all sugary beverages, and placed limits on calories, sodium, and saturated fat and sugars on snacks. [6]

    Implementation of HHFKA has been a major advance for child nutrition, [7-9] and several studies have found its implementation was associated with significant decreased risk of obesity among school-aged children and may have been particularly impactful for students in poverty, who tend to benefit the most from NSLP/SBP. [10-12] In the U.S., Canada, and the United Kingdom, nutrition standards for competitive food and beverages and school meals in the and have demonstrated positive health impacts, including reducing consumption of sugary beverages and unhealthy snacks, and increasing fruit intake. [13]

    Increasing participation in school meals

    To ensure that children who would benefit most from SBP and NSLP have access to these programs, it is important to consider how to increase student participation in school meals.  One promising approach is the adoption of universal free school meals (UFSM) policies. After a UFSM policy was temporarily introduced nationwide in 2020 during the COVID-19 pandemic, several states passed legislation to continue funding the program within their own states, and many others are considering adopting a UFSM model. UFSM models are associated with increased participation in school meals and reduced obesity risk. [14] In states without UFSM, there are more localized options for increasing access to school meals. The Community Eligibility Provision (CEP) is a non-pricing meal service option for schools and school districts in low-income areas that allow them to serve breakfasts and lunches at no cost to all enrolled students without collecting household application. Schools that adopt CEP are reimbursed based on the participation in other food assistance programs such as the Supplemental Nutrition Assistance Program and Temporary Assistance for Needy Families. Students in CEP districts would be provided free, healthy meals consistent with the HHFKA guidelines, and significantly reduce the administrative burden for school districts. [15]

    Direct provision of fresh fruits and vegetables

    In the U.S., the Fresh Fruit and Vegetable Program (FFVP) is another federally assisted program that provides free fresh fruits and vegetables to elementary school children during the school year. FFVP introduces children to new and different varieties of fresh fruits and vegetables, with the goal of increasing overall acceptance and consumption. FFVP prioritizes schools with the highest percentage of children eligible for free and reduced priced meals. [16] Other countries have also implemented direct provisions of fruits and vegetables in schools, including Canada, Denmark, Netherlands, Norway, and the United Kingdom. A meta-analysis of programs in these countries and the U.S. demonstrated that direct provision policies significantly increased fruit and vegetable intake. [13]

    Recommendations for school meals and competitive foods in schools

    • Provide competitive foods and beverages and school meals that meet nutrition standards




    • Increase participation in school meals through programs such as Community Eligibility Provision and Universal School Breakfast




    • States should implement nutrition standards that strengthen the federal standards




    • Direct provision of healthful food and beverages such as fruits and vegetables




    • Increase financial support for school meal programs from federal, state, and local governments

     Best practice guidance for school meals and competitive foods in schools

    • Give students adequate time to eat




    • Encourage staff to model healthy eating




    • Incorporate nutrition education into school meal programs




    • Ensure that food served at classroom parties and school functions, including fundraisers, meets competitive food standards




    • Limit marketing of unhealthy foods




    • School garden programs including nutrition and gardening education and hands-on gardening experiences




    • Invest in cafeteria facilities to store, prepare, and display healthy foods




    • Train food service staff in health food preparation techniques

    Drinking Water Access During the School Day

    Providing clean, safe drinking water in schools helps increase students’ overall water intake, maintain hydration, and reduce calorie intake if substituted for sugary drinks. [17-19] The HHFKA requires schools participating in the School Breakfast or and National School Lunch Program to make water available to students during meal times for free. [20] One study found that installation of water jet dispensers on school cafeteria lunch lines was a cost-effective strategy for preventing cases of childhood obesity. [21]

    Physical Activity During the School Day

    Children require at least 60 minutes of moderate to vigorous physical activity each day. Schools can help children get the recommended amount of daily physical activity by offering more frequent, higher quality and more active physical education and recess, and by promoting physical activity throughout the day. [22-26]

    Active physical education

    Health organizations recommend that schools provide 150 minutes per week of instructional physical education for school children and 225 minutes per week for middle and high school students throughout the school year. [27,28] In 2014, only 15% of elementary, 9% of middle, and 6% of U.S. high schools require students to take physical education classes on at least 3 days per week. [29] Furthermore, children often spend less than half of their time in physical education classes being physically active. [24,30] Active physical education focuses on making the time that children spend in class more active. Improving the quality of physical education classes will help children get more physical activity and encourage them to develop healthy habits.

    Best practice guidance for physical activity during the school day  

    • Provide daily physical education to children in grades K-12




    • Provide a minimum minutes per week of participation in physical education




    • Adopt physical education standards and curriculum




    • Ensure that children spend most of their physical education time being physically active




    • Hire licensed physical education teachers and offer them ongoing training




    • Make sure that physical education requirements are not waived for other physical or academic activities




    • Prohibit schools and districts from using physical activity as a form of punishment

    Physical activity during recess

    Daily recess during the school day is a relatively easy and low-cost way to help children be physically active. In addition to offering recess, it is important that the time that children spend in recess periods is physically active time. Unfortunately, since the mid-2000s, up to 40% of U.S. school districts have reduced or eliminated recess time. [21,31] Ways to increase physical activity during recess time include providing structured physical activity, the installation of playground markings, and/or the provision of portable play equipment. [32] 

    Best practice guidance for recess during the school day

    • Provide all k-12 students with recess daily




    • Provide schools and students with adequate spaces, facilities, equipment, and supplies for recess




    • Ensure that spaces and facilities for recess meet or exceed recommended safety standards




    • Do not exclude students from recess for disciplinary reasons or academic performance in the classroom




    • Schedule morning recess before lunch




    • Provide staff members who lead or supervise recess with ongoing professional development

    Active classrooms

    Incorporating classroom physical activity can take place at any time and occurs at one or several brief periods during the school day. Physical activity in the classroom can be integrated into academic instruction or providing breaks from instruction designed for physical activity. In 2016, only 11% of U.S. school districts required elementary schools to provide regular classroom physical activity breaks; this was even lower for middle schools (8%) and high schools (2%). [33]

    Best practice guidance for classroom physical activity in schools

    • Integrate physical activity into planned academic instruction to reinforce academic concepts [34,35]




    • Provide physical activity breaks outside of planned academic instruction




    • Use classroom physical activity as a way to reinforce skills learned in physical education




    • Ensure that barriers to classroom physical activity, such as lack of equipment or available space, are minimized.




    • Do not withhold classroom physical activity from students as a disciplinary approach




    • Provide teachers with ongoing professional development on classroom physical activity

    A comprehensive school physical activity program

    A Comprehensive School Physical Activity Program is the development, implementation, and evaluation of strategies to increase physical activity during the school day. With active physical education, active recess, and movement breaks in the classroom. [22] A coordinated effort in schools to help all students meet recommended levels of physical activity would help children grain skills and confidence to make regular physical activity a lifelong habit.

    The 5 Components of a Comprehensive School Physical Activity Program [22]

    1. Physical Education




    2. Physical Activity During School: Recess and Movement Breaks in the Classroom




    3. Family and Community Engagement




    4. Staff Involvement




    5. Physical Activity Before and After School

    Multi-component School Based Programs and Policies to Improve Diet and Physical Activity

    Schools play an important role in improving the dietary and physical activity behaviors of students by implementing policies and practices that support healthy eating and physical activity. Multi-component school-based interventions targeting both diet and physical activity may help prevent excess weight gain among children. [36-40]

    The Centers for Disease Control and Prevention created the School Health Guidelines that are the foundation for developing, implementing, and evaluating healthy eating and physical activity policies and programs for students during the school day. Resources for the School Health Guidelines are provided by the Centers for Disease Control: School Health Guidelines to Promote Healthy Eating and Physical Activity, and School Health Guidelines.

    The 9 School Health Guidelines [40]

    1. Healthy Eating and Physical Activity




    2. School Environments




    3. Quality School Meal Program




    4. Comprehensive Physical Activity




    5. Health Education




    6. Health, Mental Health, and Social Services




    7. Partner with Families and Community members




    8. School Employee Wellness Program




    9. Certified and Qualified Staff

    A systematic review across high-income countries of strategies to prevent childhood overweight and obesity found that school-based intervention with combined diet and physical activity components and a home element had the greatest intervention effects for at least one adiposity-related outcome. The findings support recommendations that schools should be a focal point for obesity prevention efforts. [36]

    School Wellness Policies

    Starting in 2006, U.S. schools participating in NSLP and/or SBP were required to adopt and implement a wellness policy that included standards for nutrition education, school meals and competitive foods, and physical activity. Districts with strong, comprehensive policies were more successful at implementing such policies at the school level. [41] Furthermore, state wellness policy requirement laws have been associated with successful school district wellness policy implementation, highlighting the role of state laws and district policies in working together to ensure healthy eating and physical activity strategies are implemented in schools. [42] Strong school wellness policies result in improved competitive food and beverage environments and physical activity practices, and may significantly reduce the risk of adolescent obesity. [43-48]

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    Last reviewed March 2024

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  • Inside the Liver and Its Constant Role in Detoxification, Metabolism, and Bile and Blood Filtration

    Inside the Liver and Its Constant Role in Detoxification, Metabolism, and Bile and Blood Filtration

    The liver is one of the most vital organs in the human body, yet much of its work goes unnoticed. Every minute, the liver performs essential tasks that keep the body balanced and functioning properly, including detoxification, metabolism, bile production, and blood filtration.

    Unlike organs that send immediate signals when something is wrong, the liver works silently, handling complex biochemical processes that support nearly every system in the body.

    The Liver: Your Body’s Silent Powerhouse

    Located in the upper right abdomen, the liver is the largest internal organ and carries out hundreds of functions simultaneously. Its ability to multitask is what makes it indispensable. From filtering harmful substances to regulating nutrients, the liver plays a central role in maintaining internal stability.

    What makes the liver remarkable is how efficiently it performs detoxification, metabolism, bile production, and blood filtration without drawing attention. Even when under stress, it continues to operate in the background, adapting to the body’s needs in real time.

    How the Liver Handles Detoxification Every Minute

    One of the liver’s primary responsibilities is detoxification. As blood flows from the digestive system into the liver, it carries nutrients along with toxins such as alcohol, medications, and environmental chemicals. The liver processes these substances through a two-phase detoxification system.

    In Phase I, enzymes break down toxins into intermediate compounds. In Phase II, these compounds are converted into water-soluble substances that can be safely excreted through urine or bile. This ongoing process ensures that harmful substances do not accumulate in the body.

    The Liver’s Role in Metabolism and Energy Balance

    The liver is central to metabolism, acting as the body’s metabolic control center. It processes carbohydrates, fats, and proteins to ensure a steady supply of energy. After a meal, the liver converts excess glucose into glycogen for storage. When energy is needed, it converts glycogen back into glucose and releases it into the bloodstream.

    Fat metabolism also takes place in the liver, where fats are broken down for energy or converted into cholesterol and other essential molecules. Protein metabolism involves breaking down amino acids and removing ammonia, a toxic byproduct, by converting it into urea, according to Cleveland Clinic.

    Bile Production: The Liver’s Digestive Assistant

    Another critical function of the liver is bile production. Bile is a digestive fluid that helps break down fats into smaller molecules, making them easier to absorb in the intestines. Without bile, the body would struggle to absorb fat-soluble vitamins such as vitamins A, D, E, and K.

    Bile is continuously produced by the liver and stored in the gallbladder until it is needed. When fatty foods are consumed, bile is released into the digestive tract to aid in digestion. This process highlights the liver’s role in supporting efficient nutrient absorption.

    Blood Filtration: Cleaning Your Circulatory System

    Blood filtration is another key responsibility of the liver. Blood from the digestive organs passes through the liver before circulating throughout the body. During this process, the liver removes toxins, bacteria, and waste products.

    Specialized cells known as Kupffer cells play a role in identifying and breaking down harmful particles, contributing to immune defense. At the same time, the liver processes old or damaged red blood cells and recycles their components, as per Mayo Clinic.

    Other Essential Functions Happening in the Background

    Beyond detoxification, metabolism, bile production, and blood filtration, the liver performs several additional functions that are essential for survival. It produces proteins such as albumin, which helps maintain fluid balance, and clotting factors that prevent excessive bleeding.

    The liver also stores important vitamins and minerals, including vitamin B12, iron, and fat-soluble vitamins. These reserves are released when the body needs them, ensuring consistent nutrient availability.

    Hormone regulation is another task handled by the liver. It breaks down excess hormones and helps maintain proper hormonal balance, which affects everything from mood to metabolism.

    Signs Your Liver Might Be Struggling

    Because the liver operates quietly, early signs of trouble can be easy to miss. Symptoms often appear only after significant stress or damage has occurred. Common indicators include fatigue, yellowing of the skin or eyes (jaundice), abdominal discomfort, and dark urine.

    Digestive issues, such as nausea or loss of appetite, may also signal that the liver is not functioning optimally. Recognizing these signs early can help prevent more serious complications.

    How to Support Your Liver’s Daily Work

    Supporting liver health involves maintaining habits that reduce strain on its processes. A balanced diet rich in fruits, vegetables, and whole foods provides nutrients that aid detoxification and metabolism. Limiting alcohol and processed foods can reduce the burden on the liver.

    Staying hydrated helps the liver flush out toxins more effectively, while regular physical activity supports metabolic function. Routine health checkups can also help monitor liver function and detect potential issues early.

    Why the Liver’s Constant Work Matters for Overall Health

    The liver works continuously to keep the body in balance, managing detoxification, metabolism, bile production, and blood filtration without interruption. Its ability to adapt and perform multiple functions at once makes it one of the most important organs for maintaining overall health.

    By understanding how the liver operates quietly in the background, individuals can make informed choices that support its function. Protecting liver health is not just about preventing disease, it is about ensuring that the body’s internal systems continue to run smoothly every minute of the day.

    Frequently Asked Questions

    1. Can the liver repair itself after damage?

    Yes, the liver has a strong ability to regenerate, but repeated or severe damage can limit this process over time.

    2. How long does it take for the liver to process alcohol?

    On average, the liver processes about one standard drink per hour, depending on factors like body size and metabolism.

    3. Does drinking more water improve liver detoxification?

    Water supports overall body function and helps flush waste, but it does not directly speed up the liver’s detoxification processes.

    4. Are liver detox diets necessary for good health?

    Most detox diets are unnecessary because the liver naturally handles detoxification efficiently without special cleanses.



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  • Mindfulness and the Rise of Analog Living

    Mindfulness and the Rise of Analog Living

    I recently walked into an abstract art class for the first time. I’m not a painter. I had no idea what I was doing. I stood in front of a blank canvas with a brush in my hand and a small, anxious voice in my head asking, What now?

    With encouragement from the passionate teacher, I dipped the brush in the paint, touched it to the canvas, and watched a streak of colour appear. The voice in my head got a little softer. The studio smelled of turpentine and quiet joy. I could hear the bristles dragging across the surface. There was no algorithm telling me what to do next. No notification. No metric of success for once. Just the paint, the canvas and whatever was about to happen.

    I left that first painting class feeling something I hadn’t felt in a while: fully engaged. Not because I’d done nothing, but because, for three whole hours, there had been nowhere else to be.

    I left that first class feeling something I hadn’t felt in a while: fully engaged. Not because I’d done nothing, but because, for three whole hours, there had been nowhere else to be.

    It turns out I’m not the only one feeling this. Quietly, all around us, something is shifting.

    Revisiting analog living: a cultural turn

    People are buying film cameras again—not because they can’t afford digital, but because they actually want the grain. They want the uncertainty of not knowing how the photo turns out. They’re filling their bags with paper journals and puzzle books and leaving their phones in their pockets. Searches for analog hobbies have surged. Sales of film photography equipment have more than doubled since 2020. Craft kits are flying off the shelves. There’s even a viral trend called the Analog Bag—a curated little collection of essentials (a journal, a puzzle book, a film camera, a magazine) so that when your hand reaches for something to occupy itself, it finds something other than your phone.

    Forbes has called this the year of Analog Living. Design platforms are calling it the year of imperfect visuals: grain, hand-drawn lines, messy textures. Interior designers have moved from sterile minimalism to what they call dopamine decor: bold colours, personal heirlooms, physical collections that make a room feel something rather than merely photograph well.

    A phrase that caught my attention recently is brain wealth. This is the idea that mental longevity comes from slow, attentive activities: long-form reading, writing by hand, making something with your hands. One survey found that around a quarter of Brits are actively looking for creative, non-digital hobbies specifically to help them switch off after work.

    That’s a quarter of a country quietly raising its hand and saying, Something isn’t quite right with the way I’m living.

    Why a brush in your hand changes things

    Here’s what struck me in the abstract art class. The information available to me was, in one sense, far less than what’s available on my phone. There’s no infinite scroll. I won’t find tutorials autoplaying. There’s an obvious absence of comments and likes. And yet I felt more, not less. More awake. More here.

    Every piece of digital technology we use has been brilliantly, expertly designed to remove friction. To make things faster, smoother, more seamless. You don’t have to wait or be patient. You don’t have to sit with uncertainty. On the surface, that sounds wonderful.

    But here’s the thing: some friction is the point.

    Why does holding a physical book feel different from reading the same words on a screen? Why does a handwritten letter land differently than an email of identical content? Why does a grainy, slightly imperfect photograph feel more alive than a flawless high-resolution image?

    I think one answer is friction.

    Every piece of digital technology we use has been brilliantly, expertly designed to remove friction. To make things faster, smoother, more seamless. You don’t have to wait or be patient. You don’t have to sit with uncertainty. On the surface, that sounds wonderful.

    But here’s the thing: some friction is the point.

    When you wind a film camera, you only have thirty-six photos. That constraint forces you to actually look before you press the shutter. When you write by hand, you can’t type as fast as you can think—so you slow down, choose your words, dwell in a thought rather than blasting through it. When you stand in front of a canvas with a brush in your hand, the paint doesn’t care that you’re running late or that your inbox is full. It simply is what it is, and it asks for your full attention.

    In mindfulness, we sometimes call this beginner’s mind. The quality of meeting something freshly, without the overlay of habit or expectation. Analog activities seem to invite beginner’s mind almost by default. There’s no algorithm predicting what comes next. There is only this moment, and what you do with it.

    The deeper question to hold in our awareness

    Now, I could stop here and tell you to go and buy a film camera or sign up for a pottery class. And that wouldn’t be bad advice! But I want to go a layer deeper, because I think this cultural shift is pointing at something that no number of analog hobbies can fully resolve on its own.

    Here’s the question I keep returning to:

    Who is the one who wants to switch off?

    We talk about digital overwhelm as if it’s a problem out there—the apps, the notifications, the powerful and persuasive algorithms. And those things are real. But the deeper discomfort, the thing that makes someone reach for the puzzle book or the film camera, isn’t really coming from the phone. It’s coming from inside.

    It’s restlessness. A constant low-level mental buzz. A sense that you’re never quite here, because some part of your mind is always somewhere else—planning, comparing, scrolling, performing.

    The phone made the restlessness visible. It gave the restless mind somewhere to go, constantly, without relief.

    The phone made the restlessness visible. It gave the restless mind somewhere to go, constantly, without relief.

    So when people say they want to switch off, what they’re really saying, I think, is: I want a break from being so relentlessly me. From the constant commentary. The self-monitoring. The performing. The quiet undercurrent of not-good-enough.

    That’s the beginning of an inquiry that meditators and contemplatives have been pointing at not just for decades, but for centuries. No phones around then!

    The self is exhausting. And somewhere, on a level we don’t usually put into words, we know it.

    Why craft is therapeutic—and where it leads

    When your hands are full, literally full of clay, or yarn, or paint, the chattering mind gets a little quieter. Its attention has been absorbed somewhere more immediate.

    These activities work with the mind’s natural tendency to rest in sensory experience. They give the thinking mind something to do that doesn’t feed the anxiety loop.

    This is why craft is therapeutic. Why gardening is meditative. Why cooking from scratch feels centring in a way ordering delivery never does. These activities work with the mind’s natural tendency to rest in sensory experience. They give the thinking mind something to do that doesn’t feed the anxiety loop.

    In my abstract art class, I notice this every time. There’s a moment, usually about twenty minutes in, when something settles. I’m no longer thinking about whether the painting is good. I’m just there, with the colour, with the canvas, with whatever wants to emerge. It’s not unlike the moment in meditation when the breath stops being an object you’re observing and just becomes something happening, here, now.

    But—and this is the gentle but—analog hobbies are the doorway, not necessarily the destination. Because after the painting class, the restlessness comes back. After the lovely walk without headphones, you get home and the self returns. The deeper practice that mindfulness points towards isn’t to keep busy enough that the restlessness can’t find you. It’s to learn to meet it. To get curious about it. To eventually ask, gently, without demanding an answer: Who is this restless one?

    That inquiry is where analog living and deep mindfulness practice can become something far more profound than a passing trend.

    How to connect to this analog living moment more mindfully

    If any of this lands with you, here are a few suggestions.

    Choose friction on purpose. Pick one activity each week where you deliberately use the slower version. Write a card by hand instead of sending a message. Read a chapter of a physical book instead of an article on your phone. Cook something from scratch that you’d normally order in. The point isn’t efficiency. The point is the friction itself.

    Let the activity be the meditation. When you do your analog thing, resist the urge to put a podcast on in the background. Let it be the only thing happening. Notice the sensations:  the weight of the pen, the smell of the paint, the sound of the page turning. This is mindfulness in plain clothes.

    Don’t pick the impressive one. People often assume the analog hobby has to be photogenic like pottery, calligraphy, vinyl records. It doesn’t. Making a slow cup of tea counts. Folding laundry without a screen counts. Walking somewhere without headphones counts. The hobby is not the point. Presence is the point.

    Pick the activity your hands already want. Notice what your hands do when you’re idle. Some people, like me, doodle. Some people fiddle with objects. Some people are always tidying. Some people are drawn to texture—fabric, wood, soil. Your hands have already been telling you, for years, what kind of analog activity would suit you. Listen to them.

    Pick what your inner critic dismisses. I almost didn’t go to the abstract art class because a voice in my head said, But you’re not an artist. That voice is often a useful clue. The thing it tries to talk you out of That’s silly, that’s frivolous, that’s not productive—is frequently the thing your nervous system most needs.

    Pair the activity with one quiet question. While you’re doing your analog thing, gently hold one question in the back of your mind: Who is the one noticing this? You don’t need to answer it. In fact, the not-answering is the whole point. Just hold it lightly. That question, if you let it, is a thread that leads somewhere extraordinary.

    Let it be imperfect. The grain on the photograph. The wobble in the handwriting. The stripe of colour you didn’t plan in the painting. These are not flaws to be edited out. They are the signature of something real having actually happened. A life that has been touched leaves marks. Let it.

    Walking through the door

    The analog movement is giving millions of people a small, daily taste of presence. A moment of real, embodied, here-ness. That taste is the beginning. That’s the door.

    Mindfulness is what teaches you to walk through it.

    So this week, pick one analog thing. Make it small. Make it ordinary. And while you’re doing it, instead of just doing it, get a little curious. Notice the quality of attention that arises. Notice the way the mind settles. And then, very gently, notice the one who is noticing.

    That noticing—that quiet, unhurried looking—is where this all leads. Not back to a romanticised past, but forward, into a life that is actually being lived.

    May you find at least one moment this week that is beautifully, imperfectly analog.

    Join Us: The Seven Strengths Global Event

    Looking for more ways to slow down and anchor in an interior calm—even (or maybe especially) when the world feels so frantic and uncertain?

    From May 13–19, 2026, I’ll be joining some of the most respected teachers alive – including Sharon Salzberg, Rick Hanson, Kristen Neff, Tami Simon, Mamphela Ramphele, and Melli O’Brien – for a free, seven-day online global event called The Seven Strengths.

    The event is hosted by Mindfulness.com in collaboration with Sounds True and DailyOM, and all proceeds support the Global Compassion Coalition’s work to build a more compassionate, resilient world. That means joining is both an act of personal growth and an act of collective generosity.

    Part of this resurgence in interest in analog living is that we are all intuiting something vital: the world doesn’t need more anxious, exhausted people trying to hold everything together. It needs calmer, wiser, more compassionate human beings choosing to show up, day after day, from a place of genuine inner strength.



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  • Clotting Scabs and Regeneration Explained Through the Wound Healing Stages

    Clotting Scabs and Regeneration Explained Through the Wound Healing Stages

    How does the body repair itself after a simple cut? The process may look basic on the surface, but underneath, it involves a precise sequence of biological events. From clotting to scabs and eventual regeneration, the body follows a set of wound healing stages designed to protect, repair, and restore damaged skin.

    Understanding how blood clotting and tissue repair work can help explain why even small wounds need proper care.

    What Happens Immediately After a Cut?

    The moment the skin is broken, the body activates its emergency response system. Tiny blood vessels constrict in a process called vasoconstriction, which helps reduce blood loss right away.

    At the same time, platelets, small cell fragments in the blood, rush to the injury site. These platelets stick together and begin forming a temporary plug. This rapid response is the first step in blood clotting and marks the beginning of the wound healing stages.

    This early phase happens within minutes and sets the foundation for everything that follows.

    Stage 1: Clotting and Blood Clotting Mechanisms

    Clotting, also known as hemostasis, is the body’s first official step in repairing a wound. During this stage, platelets release chemical signals that trigger a chain reaction known as the clotting cascade.

    Proteins in the blood, including fibrin, form a mesh-like structure that stabilizes the platelet plug. This creates a more durable clot that seals the wound and prevents further bleeding.

    Blood clotting is essential not just for stopping blood loss but also for creating a protective barrier. Without proper clotting, even minor cuts could become serious risks.

    Stage 2: Scabs and Surface Protection

    Once clotting is complete, the outer layer of the clot begins to dry and harden, forming what is commonly known as a scab. Scabs act as a natural bandage, shielding the wound from dirt, bacteria, and further injury.

    Underneath the scab, the body continues its repair work. White blood cells move in to fight potential infections, while enzymes clear out damaged tissue.

    Although scabs may be tempting to pick, removing them too early can interrupt the healing process. It may reopen the wound, increase the risk of infection, and slow down regeneration.

    Stage 3: Regeneration and Tissue Growth

    The regeneration phase, also called proliferation, is where new tissue begins to form. Skin cells known as keratinocytes multiply and migrate across the wound to close the gap.

    At the same time, fibroblasts produce collagen, a protein that gives the skin structure and strength. New blood vessels develop in a process called angiogenesis, supplying oxygen and nutrients to the growing tissue.

    This stage is crucial for rebuilding what was lost. The wound gradually shrinks as new tissue replaces the damaged area, and the surface begins to look more like normal skin.

    Stage 4: Remodeling and Strength Recovery

    The final stage of wound healing focuses on strengthening and refining the repaired tissue. Collagen fibers reorganize, becoming more structured and aligned over time, according to the World Health Organization.

    Although the wound may appear healed on the surface, this remodeling phase can last for weeks or even months. The skin regains strength, but it may not reach the same level as before the injury.

    Scars can form during this stage, depending on the depth and severity of the wound. Minor cuts usually heal with little to no visible marks, while deeper injuries may leave lasting changes.

    Factors That Affect Wound Healing Stages

    Not all wounds heal at the same rate. Several factors can influence how efficiently the body moves through clotting, scabs, and regeneration.

    • Nutrition: Adequate intake of protein, vitamins (especially C and A), and minerals like zinc supports tissue repair
    • Hydration: Proper fluid levels help maintain skin elasticity and cell function
    • Age: Younger individuals tend to heal faster due to more active cell regeneration
    • Health conditions: Diabetes and immune disorders can slow blood clotting and healing
    • Infection: Bacteria can delay or disrupt the healing process if not managed properly

    Understanding these factors can help explain why some cuts heal quickly while others take longer.

    How Long Does It Take for a Cut to Heal?

    Healing time depends on the size and depth of the cut. Minor cuts typically go through the wound healing stages within a few days to a week.

    • Small, shallow cuts: 3 to 7 days
    • Moderate cuts: 1 to 2 weeks
    • Deeper wounds: Several weeks or longer

    Blood clotting occurs almost immediately, while scabs form within hours. Regeneration and remodeling take the most time, as the body carefully rebuilds tissue and restores strength, as per Harvard Health.

    Tips for Supporting Healthy Wound Healing

    Caring for a cut properly can make a noticeable difference in how well it heals.

    • Clean the wound gently with water to remove debris
    • Apply an antiseptic to reduce infection risk
    • Use a clean bandage to protect the area
    • Keep the wound slightly moist rather than letting it dry out completely
    • Avoid picking at scabs to allow natural healing

    These steps support the body’s natural clotting and regeneration processes without interfering with them.

    How Clotting, Scabs, and Regeneration Work Together

    Clotting, scabs, and regeneration are not separate events but parts of a continuous system. Blood clotting stops the bleeding and creates a base for healing. Scabs protect the wound while internal repair continues. Regeneration rebuilds the skin layer by layer.

    Together, these wound healing stages show how the body responds quickly and efficiently to injury. Even a small cut activates a complex network of cells, proteins, and signals working in coordination.

    By understanding how clotting, scabs, and regeneration function, it becomes easier to appreciate why proper wound care matters and how the body restores itself after everyday injuries.

    Frequently Asked Questions

    1. Can stress affect how quickly a wound heals?

    Yes, chronic stress can slow wound healing by weakening the immune response and delaying tissue repair.

    2. Do certain medications interfere with blood clotting?

    Some medications, such as blood thinners, can reduce clotting ability and may cause wounds to bleed longer.

    3. Is itching a normal part of wound healing?

    Yes, itching is common during regeneration as new tissue forms and nerves begin to recover.

    4. Can dehydration slow down the healing process?

    Yes, dehydration can reduce skin elasticity and limit the body’s ability to repair damaged tissue efficiently.



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  • High-protein foods: The best protein sources to include in a healthy diet

    High-protein foods: The best protein sources to include in a healthy diet

    photo of an assortment of high-protein foods including beef, salmon, chicken, eggs, yogurt, and nuts

    Including protein-rich foods in your diet is vital for maintaining overall health and well-being. But how much protein do you need and what are the best sources of this essential macronutrient?

    Why we need protein

    Proteins are building blocks in the body. They make up bones, cartilage, muscle, blood, skin, enzymes, hormones, and vitamins. They’re essential for growth and development, repair and build cells and tissue such as muscle, and play an important role in body processes such as blood clotting, fluid balance, and the immune response.

    Proteins are made from amino acids. There are some amino acids that our bodies can make on their own. These are called nonessential amino acids. But there are nine amino acids that our bodies must get by consuming foods that contain them. These are called essential amino acids, and they are necessary for normal body functioning.

    What foods are high in protein?

    We can get protein from plant or animal sources. Protein in our diet can come from meat, dairy products, nuts, some vegetables, and certain grains and beans.











    Examples of high-protein foods

    Food type

    Examples

    beans, peas, and lentils

    chickpeas, lentils

    nuts and seeds

    walnuts, pumpkin seeds

    lean meats

    chicken, turkey

    fish

    salmon, tuna

    dairy products

    milk, yogurt

    soy products

    tofu

    Try to eat a variety of protein-rich foods to ensure you are meeting your daily protein needs as well as getting the vitamins, minerals, and other nutrients needed for optimal health. Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources.

    You can also get essential amino acids from plant-based foods. However, most plant-based proteins do not contain all of the needed essential amino acids, and so are called incomplete proteins. If you avoid animal proteins, the best way to ensure you are consuming a healthy mix of amino acids is to enjoy a variety of plant-based proteins through the day.

    Foods that are particularly high in protein include:

    Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein as well as important nutrients like iron and zinc. To avoid unhealthy saturated fat, opt for lean or low-fat meat options such as lean ground beef, pork loin, or skinless chicken breasts.

    Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. Look for seafood options that are lower in methylmercury, such as salmon, anchovies, and trout.

    Dairy products like milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Greek yogurt is a great option, as it is high in protein as well as nutrients such as calcium, vitamins, and minerals. Dairy products can be high in saturated fat, so choose low-fat dairy options and limit the amount of cheese you eat.

    Beans, peas, and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. These plant-based foods are excellent sources of protein as well as fiber, folate, potassium, iron, and zinc.

    Nuts and seeds include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter. They are not only rich in protein but also provide healthy fats, vitamins, and minerals. Nuts are high in fat and calories, so be mindful of portion sizes.

    Eggs contain all of the essential amino acids, making them a complete protein source. Eggs are also a source of vitamins, minerals, healthy fats, and antioxidants.

    Quinoa is a plant-based protein source that is also a complete protein. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus, and copper.

    Soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. One-quarter cup of tofu provides seven grams of protein.

    How much protein should you eat daily?

    For the average adult, the Recommended Dietary Allowance (RDA) for protein or the amount you need to meet your basic nutritional requirements and not get sick, is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For a person who weighs 75 kg (165 pounds), that comes to 60 grams of protein per day.

    To determine your target daily protein intake, you can multiply your weight in pounds by 0.36, or use this online calculator.

    It’s important to keep in mind that your daily protein need is not a fixed number. For example, your protein needs will fluctuate depending on your level of physical activity, and whether you are pregnant or breastfeeding.

    Should I get my protein from animal or plant sources?

    In order to get enough dietary protein in the most healthful way, nutritional guidelines have shifted away from specific amounts of daily protein, and toward the importance of eating healthier, protein-rich foods.

    It’s important to think about the protein “package” when making protein choices because food containing protein also includes fats, carbohydrates, vitamins, minerals, sugar, sodium, additives, and other components.

    While meat provides high-quality protein, some meats also provide unhealthy amounts of saturated fats and sodium. If you eat meat, it’s important to choose leaner meats and poultry. According to the United States Department of Agriculture (USDA), meats that are high in saturated fat include:

    • fatty cuts of beef, pork, and lamb

    • ground beef (75% to 85% lean)

    • processed meats such as bologna, salami, sausages, hot dogs, bacon

    • some poultry, such as duck.

    A high-protein diet that is predominantly made up of red meat or processed meat is a cause for concern. Research has consistently found that both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes. One meta-analysis found that replacing red meat with healthy plant proteins decreased the risk of cardiovascular disease.

    For optimal health and nutrition, you should emphasize plant-based protein and protein from a variety of sources. The Mediterranean style of eating is one approach that emphasizes healthy protein sources.

    Benefits of a higher protein diet

    While most Americans consume more than enough protein, some people may benefit from a higher intake of protein.

    To maintain or gain muscle mass

    If you are over age 50, you should increase protein intake to one gram per kilogram of your body weight just to maintain muscle mass, which declines with age.

    If you’re trying to gain muscle mass, a higher-protein diet can help support muscle repair and growth. When you exercise, muscle cells break down. Protein from food helps to repair the damage, ultimately strengthening muscles.

    To lose weight

    The value of high-protein diets for weight loss remains controversial. However, one meta-analysis found that a high-protein diet could lead to weight loss and prevent weight regain after weight loss. The authors note the need for future studies that follow patients for longer than one year for more insight into this issue.

    Other benefits

    One study found that eating plant-based protein was associated with lower odds of developing cognitive decline later in life. For every 5% of calories that came from plant protein instead of carbohydrates, researchers observed a 26% lower risk for developing dementia in study participants.

    How much protein is too much?

    The idea of an upper limit of protein intake is controversial. Some experts believe the recommended amounts are too low. Others believe we are overconsuming protein.

    In general, the average person (not a body builder or an elite athlete) does not need high levels of protein and should not exceed 2 grams per kilogram; or about 125 grams per day for a 140-pound person.

    A main concern with taking in too much protein is an overall dietary imbalance. Consuming excessive protein may lead to inadequate intake of carbohydrates and fats. It’s important to maintain a well-rounded diet that includes a balance of all three macronutrients for overall health.

    In addition, if you increase your protein intake without increasing physical activity, you may be taking in too many calories without expending enough, which could result in weight gain.

    There is also some evidence that eating a relatively high-protein diet can be problematic for individuals with pre-existing kidney conditions. A diet high in animal protein may pose a higher risk of kidney stones.

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  • AI Therapy and AI Mental Health Tools Are Rising Fast, but the Ethics of AI in Healthcare Still Matter

    AI Therapy and AI Mental Health Tools Are Rising Fast, but the Ethics of AI in Healthcare Still Matter

    Artificial intelligence is becoming a bigger part of everyday healthcare, and mental health is no exception. AI therapy tools, chatbot counselors, and emotional wellness apps are now used by millions of people seeking quick and affordable support. Supporters believe AI mental health systems could improve access to care, especially in areas where therapists are difficult to reach. Critics, however, warn that the ethics of AI in healthcare cannot be ignored as these technologies become more advanced.

    Why AI Therapy Is Growing So Quickly

    The conversation around AI therapy has grown rapidly in recent years. Universities, psychologists, and healthcare organizations continue studying how artificial intelligence affects emotional well-being, patient safety, and privacy. A recent discussion published by The Conversation highlighted concerns that innovation in mental healthcare may be moving faster than ethical protections. Researchers emphasized that while AI can provide useful support tools, human oversight remains essential.

    AI therapy refers to digital systems that use artificial intelligence to simulate supportive conversations, analyze emotions, or guide users through mental health exercises. Many platforms rely on techniques based on cognitive behavioral therapy (CBT), mindfulness training, and mood tracking. Several factors are driving the popularity of AI mental health tools:

    1. Lower costs compared to traditional therapy
    2. 24/7 access to emotional support
    3. Faster responses during stressful moments
    4. Increased awareness about mental health
    5. Greater privacy for users uncomfortable with face-to-face conversations

    For many users, AI therapy feels less intimidating than speaking directly to another person. Some individuals also appreciate the convenience of receiving support through a smartphone at any time of day.

    Research from the National Institutes of Health has shown that certain AI-assisted CBT tools may help reduce symptoms of mild anxiety and stress for some users. Meanwhile, organizations like the American Psychological Association continue monitoring how artificial intelligence may shape the future of mental healthcare.

    Still, experts repeatedly stress that AI mental health systems should not be viewed as replacements for licensed professionals.

    The Biggest Risks Behind AI Mental Health Tools

    Although AI therapy may offer benefits, ethical concerns continue to grow. Mental health experts warn that emotional support technologies carry unique risks because users often rely on them during vulnerable moments.

    Privacy and Data Security Concerns

    Mental health conversations contain highly personal information. Users may discuss trauma, relationship struggles, medications, or suicidal thoughts with AI systems. This raises important questions:

    • Who owns the data shared with AI therapy apps?
    • Can emotional conversations be stored or sold?
    • How secure are mental health platforms from data breaches?
    • Are users fully aware of how their information is being used?

    Privacy advocates argue that emotional and psychological data deserves stronger protections than ordinary app activity. The ethics of AI in healthcare increasingly focuses on ensuring that sensitive mental health information is handled responsibly.

    According to a report discussed by Stanford’s Human-Centered Artificial Intelligence Institute, public trust in AI healthcare tools could decline if users believe their private information is being exploited.

    AI Can Still Make Harmful Mistakes

    Another major concern is the possibility of AI systems generating unsafe or inaccurate advice. Artificial intelligence can produce convincing responses even when the information is incorrect.
    Potential risks include:

    • Misinterpreting emotional distress
    • Providing inappropriate coping advice
    • Failing to recognize crisis situations
    • Encouraging emotional dependency
    • Generating misleading mental health information

    Unlike licensed therapists, AI chatbots do not truly understand human emotions or life experiences. They rely on patterns in training data rather than genuine empathy.

    Researchers from Brown University and other institutions have warned that some AI mental health tools may struggle to respond safely when users discuss self-harm or suicidal thoughts. This remains one of the biggest challenges facing AI therapy development.

    Why Human Therapists Still Matter

    One reason mental health experts remain cautious is that therapy involves far more than answering questions. Human therapists interpret body language, emotional tone, trauma history, and social context during treatment. AI mental health systems currently lack several important human qualities:

    • Emotional intuition
    • Genuine empathy
    • Cultural understanding
    • Ethical judgment
    • Real-world experience

    Mental healthcare often involves complicated emotional situations that require careful interpretation. Conditions such as severe depression, PTSD, addiction, eating disorders, or psychosis usually require trained professionals rather than automated systems.

    Many psychologists believe AI therapy works best as a support tool instead of a replacement for human care. For example, AI systems may help users track moods, complete journaling exercises, or practice CBT techniques between therapy sessions.

    Hybrid care models are becoming more common, where AI assists therapists rather than replacing them entirely. This allows technology to improve accessibility while keeping licensed professionals involved in diagnosis and treatment decisions.

    The World Health Organization has also raised concerns about ensuring that AI healthcare technologies remain ethical, transparent, and safe for patients worldwide.

    Building Ethical AI Therapy for the Future

    As AI mental health technology evolves, many experts believe stronger regulation and accountability will become necessary. Innovation alone is not enough if patient safety is overlooked. Responsible AI therapy systems should include:

    1. Clear disclosure that users are interacting with AI
    2. Human oversight from qualified professionals
    3. Strong privacy protections for mental health data
    4. Independent safety testing
    5. Crisis response safeguards for vulnerable users
    6. Fair and unbiased training data

    Another important issue involves bias in AI systems. If mental health tools are trained using limited or unbalanced datasets, they may respond unfairly to certain cultural or demographic groups. Researchers continue studying how bias may affect recommendations, diagnoses, and emotional interpretation.

    The ethics of AI in healthcare also includes transparency. Users should understand what AI systems can and cannot do. Overpromising the capabilities of AI therapy may create unrealistic expectations or delay proper medical care.

    Despite concerns, many specialists still believe AI mental health tools could provide meaningful benefits if used responsibly. In regions facing therapist shortages or overwhelmed healthcare systems, artificial intelligence may help connect more people to basic emotional support resources.

    The challenge moving forward will be balancing innovation with ethical responsibility. Mental health care requires trust, compassion, and accountability, which means technology companies, healthcare providers, and regulators must work together carefully.

    The Future of AI Mental Health Depends on Trust

    AI therapy will likely remain part of the future mental healthcare landscape. Advances in artificial intelligence may continue improving accessibility, personalization, and early emotional support tools. For some individuals, these systems may provide comfort during stressful periods or encourage people to seek professional help sooner.

    At the same time, experts continue warning that mental healthcare cannot be treated like ordinary consumer technology. Emotional well-being involves deeply personal experiences that require careful ethical consideration.

    The future success of AI mental health systems may depend less on how advanced the technology becomes and more on how responsibly it is developed. Innovation in healthcare can improve lives, but patient safety, privacy, and human dignity must remain the highest priorities.

    Frequently Asked Questions

    1. What is AI therapy?

    AI therapy refers to digital mental health tools that use artificial intelligence to simulate supportive conversations, provide coping exercises, track emotions, or guide users through techniques like cognitive behavioral therapy.

    2. Can AI replace human therapists?

    Most mental health experts do not believe AI can fully replace human therapists. AI may assist with emotional support and self-help tools, but licensed professionals are still essential for diagnosis, trauma care, and crisis intervention.

    3. Is AI mental health support safe?

    AI mental health tools may help some users manage stress or anxiety, but there are still concerns about privacy, misinformation, and unsafe responses during emotional crises. Human oversight remains important.

    4. Why is the ethics of AI in healthcare important?

    The ethics of AI in healthcare focuses on protecting patient privacy, ensuring fairness, preventing harmful outcomes, and maintaining trust as artificial intelligence becomes more involved in medical and mental health services.



    Originally published on counselheal.com

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  • Building Self-Compassion for Failure in the Creative Process

    Building Self-Compassion for Failure in the Creative Process

    Have you ever found that on some days, no matter how good your intentions, you just can’t manage to get around to doing what you said you most wanted to do?

    No matter what we’re trying to do—say, establish a new habit such as meditation, exercising more often, eating more healthfully, or diving into a new creative hobby—there will be days when life gets in the way. We may feel too tired; some emergency might arise; or we might simply forget to do what we had very good intentions of doing.

    It’s exactly in these moments of failure that we need to offer ourselves some self-compassion. In fact, the whole creative process needs to be a compassionate one. 

    The compassionate road to creativity

    One of the keys to creativity is testing different solutions to a problem—that is, iterating on the solutions and the design that you’ve come up with. Simply put, this means the first few attempts we make are not necessarily going to be the end result. There will be moments of failure, and this is part of the creative process.

    To pick ourselves up after a moment of failure (or perceived failure) and carry on, we need to offer ourselves some self-compassion, and it’s our mindfulness practice that can help us build that.

    Self-compassion for failure simply means turning the lens of compassion back onto ourselves.

    What do we mean by “self-compassion for failure”?

    It simply means turning the lens of compassion back onto ourselves. That is, recognizing our own moments of stress and suffering and being motivated in those moments to come up with a solution to alleviate our stress and suffering. There’s a great deal of scientific evidence now that shows how self-compassion builds motivation: people who are self-compassionate tend to navigate failure better and tend to stick with behavior changes and habits they originally set out to change or establish. 

    Acknowledge, Admit, Accept

    Here’s a three-step process of self-compassion, as outlined by one of the premier researchers in this field, Kristen Neff. This three-step process consists of, first, offering ourselves a moment of mindfulness.

    When we’re feeling a sense of failure or feeling inadequate, or even navigating the stress that arises when we feel things are out of our control—we take a moment in there to acknowledge the facts, admit we don’t like those facts, but accept the way things are. The key things to remember is not to get caught up in the narrative or story about what’s happening and not to suppress any difficult emotions that may come up. We’re simply acknowledging that this moment is stressful. 

    The second step is to connect with our sense of common humanity. Take a moment to acknowledge that no matter what we might be going through, there are many other people just like us who’ve encountered the same difficulty. So, we’re not alone—this kind of failure or this kind of stress is just part of the human condition. This is not only true, it can help us feel less isolated in moments of imperfection. It’s a little easier to foster a sense of self-compassion for failure when we know we are never alone.  

    The third step is offering ourselves some kindness. Consider what you might say to a best friend if they were going through what you might be going through in this moment of stress. 

    A Simple Practice to Foster Self-Compassion for Failure

    Let’s try this model of self-compassion through a practice, keeping a creative goal in mind as we go. Here’s also a guided audio version with Dr. Neff if you’d like to listen instead:

    1. I invite you to sit up in a way that’s alert yet relaxed and close your eyes. Make sure both your feet are planted firmly on the floor to help stabilize you and ensure your back is straight but not rigid. Allow the front of your belly to be soft. You may rest your hands gently on your lap. 

     2. Let’s start by bringing to mind something in your life that’s not going well. Maybe it’s a creative goal you’ve been working on that hasn’t gone according to plan. Maybe you’ve encountered some kind of failure at work or at home. Or maybe you’re just dealing with a painful situation that’s beyond your control. 

    3. Keeping this situation in mind, let’s start the process of self-compassion with mindfulness: Take a moment to acknowledge things as they are, not as you wish them to be. Take this moment to acknowledge things exactly as they are. 

    4. You might say something like, “This is a moment of stress,” or, “I don’t like this, but this is the way it is right now.” Keep in mind we’re not trying to problem solve. We’re also not getting caught up in the story around the pain and stress. We’re simply staying present to what’s happening. 

    5. Next, bring to mind the fact that no matter what you’re going through, there have been many people who’ve been through the same experience before. You might say something like, “I’m not alone in this,” or, “This is simply a part of being human.” 

    6. And now I’d like you to offer yourself some kindness. If this were your best friend or a loved one who was going through what you’re going through, what might you say to them? What advice might you offer? 

    7. As you offer yourself the same kind of unconditional love and friendliness, I want you to send yourself a few wishes of well-being: May I be kind to myself. May I be patient and accepting of myself. May I be strong and resilient in this moment. 

    8. From this place of greater warmth and kindness for yourself, I’d like you to take a couple of deeper breaths at your own pace. And whenever you’re ready, open your eyes and rejoin this conversation. 

    Not Just Nice, But Essential

    One thing that consistently stands out about Neff’s extensive research is this counterintuitive find: without self-compassion, it’s actually harder to change, heal, and grow. And that includes our creative endeavors.

    We tend to think that being hard on ourselves will motivate us to do better—but it in reality, the opposite is true. Relentless self-criticism diminishes not only our enjoyment of the creative process, but also our ability to see into new possibilities. That fear of “not getting it right” stunts our creativity.

    When we take the time to slow down, pay attention to our sense of “not-enough” in creative process, and offer that fear a little extra care, we’re actually holding the door open wider to fresh ideas, inspiration, and creative courage.



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  • Healthy Habits: Fruits and Vegetables to Manage Weight | Healthy Weight and Growth

    Healthy Habits: Fruits and Vegetables to Manage Weight | Healthy Weight and Growth

    To lose weight, eat fewer calories than your body uses

    Losing weight doesn’t necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients.

    Most fruits and vegetables are naturally low in fat and calories. The water and fiber in fruits and vegetables will add volume to your dishes so you can eat the same amount of food with fewer calories. This means you can feel full while eating fewer calories.

    Healthy eating is important for good health.

    Fruits and vegetables provide essential vitamins, minerals, and fiber that are important for good health. Eating fruits and vegetables as part of a healthy eating plan may reduce the risk of some types of cancer and chronic diseases. Learn more about the benefits of healthy eating.

    Eat more fruits and vegetables throughout the day

    Breakfast — start the day right

    Substitute spinach, onions, or mushrooms for one egg or half the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.

    Cut back on the amount of cereal in your bowl to make room for bananas, peaches, or strawberries. You can still eat a full bowl of food but with fewer calories.

    Lighten up your lunch

    Substitute vegetables such as lettuce, tomatoes, or cucumbers for some of the cheese and meat in your sandwich, wrap, or burrito. Or, replace 2 ounces of meat or 1 cup of noodles in soup with 1 cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers. The new version will fill you up with fewer calories than the original.

    Dinner

    Replace 1 cup of rice or pasta in your favorite dish with 1 cup of vegetables such as broccoli, squash, or peppers. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

    Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat.

    Remember to use a normal- or small-size plate — not a platter. The total number of calories you eat counts, even if a good proportion of them come from fruits and vegetables.

    Smart snacks

    Instead of high-calorie snacks such as corn chips, take healthy snacks with you when you’re on the go. If you are aiming for snacks with 100 calories or less, consider:

    • A medium apple (72 calories)
    • A medium banana (105 calories)
    • One cup steamed green beans (44 calories)
    • One cup blueberries (83 calories)
    • One cup grapes (100 calories)
    • Two tablespoons of hummus (46 calories) with:
      • 1 cup carrots (45 calories)
      • 1 cup broccoli (30 calories) or
      • 1 cup bell peppers (30 calories)

    More tips

    Eat fruits and vegetables uncooked or with fat-free or low-fat cooking techniques. Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. Also, eating raw fruit lets you enjoy its natural sweetness.

    Canned or frozen fruits and vegetables are also good options. Frozen or canned fruits and vegetables can be just as nutritious as the fresh varieties. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.

    Choose whole fruits over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full.

    Whole fruit gives you a bigger snack than dried fruit. For example, a small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes and feel more full.

    Substitution is key

    Illustration of macaroni and cheese, a cup of strawberries, an apple, and carrots with dressing.

    Macaroni and cheese might have the same calories as a cup of strawberries combined with an apple and carrots with hummus.

    While fruits and vegetables are lower in calories than many other foods, they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

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  • How Prebiotic Foods Keep Your Microbiome Healthy

    How Prebiotic Foods Keep Your Microbiome Healthy

    We co-evolved a symbiosis with our good gut bacteria, but we aren’t holding up our end of the bargain.

    If you look at the classics—the most frequently cited articles in the scientific nutrition literature—the original glycemic index paper ranks tenth, cited more than a thousand times. Learning about fruits, vegetables, and cancer prevention comes in seventh. But hitting the top four, cited more than 2,000 times: “Dietary Modulation of the Human Colonic Microbiota: Introducing the Concept of Prebiotics.”

    As I discuss in my video How to Keep Your Microbiome Healthy with Prebiotic Foods, prebiotics are the food components that nourish and feed the good bacteria in our gut, like fiber and resistant starch. Eating high-fiber plant foods is generally “a good foundation for a prebiotic-rich diet.”

    Once upon a time, fiber was thought of as just the undigested part of food, known only for bulking up stools and keeping bowels regular. Then researchers discovered an array of receptors in the body that fiber-breakdown products fit into like a lock and key. We feed our good bacteria with fiber, and they feed us right back, munching the fiber and creating short-chain fatty acids. These fatty acids get absorbed into our bloodstream and fit into these receptors that are expressed on immune cells, generally having a direct anti-inflammatory effect.

    So, the reason behind lower systemic inflammation in plant-based eaters may not just be due to the abundance of anti-inflammatory molecules in plant foods or the avoidance of proinflammatory molecules in animal foods, but from the production of anti-inflammatory molecules from scratch by our good gut bugs when we feed them fiber. Just to give you an idea of how protective fiber-rich foods can be, those randomized to get advice on eating fiber-rich plant foods during radiation therapy for cancer didn’t just experience reduced toxicity during the treatments—the benefit persisted even a full year later.

    Indeed, the benefits of fiber are supported by more than a century of research. Prospective studies show “striking reductions” in death from all causes put together, including “total cancer deaths, total cardiovascular disease deaths and incidence, stroke incidence, and incidence of colorectal, breast, and oesophageal cancer.” And, in terms of protecting against heart attacks and stroke, type 2 diabetes, and cancer, dose-response relationships suggest that the more fiber, the better. So, at a minimum, fiber intake should be no less than 25 to 29 grams per day; higher intake may provide additional benefits. Yet, the average American only consumes about 16 grams of fiber each day.

    We have coevolved with gut bacteria over millennia, becoming reliant on our good gut bugs in a kind of symbiosis for fiber digestion and the production of short-chain fatty acids and even certain vitamins. Yet we’re not holding up our end of the bargain. We’re supposed to be providing up to 100 or so grams of fiber a day, and we are barely passing along a measly 16 grams. The simplest solution to remedy this lack of dietary fiber is to encourage eating plant-based diets rich in fiber.

    Doctor’s Note

    A hundred grams of fiber a day?! Check out Paleopoo: What We Can Learn from Fossilized Feces.

    And, for more on prebiotics, see Prebiotics: Tending Our Inner Garden.



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