Learn to control your dreams; how to get more fiber; an American Blue Zone diet

Plus: Omega-3s and inflammation; gut-healthy foods to include in your holiday feast; and more  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌    ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  

 

WHAT'S A LUCID DREAM? VIEW ONLINE

WHY YOU'RE NOT GETTING ENOUGH FIBER

This week: How to trigger a lucid dream; whole vs. refined grains; what to know about omega-3s and inflammation; gut-healthy foods to include in your holiday feasts; what to know about your acai bowl; an American "Blue Zone" diet.

PHOTO ILLUSTRATION BY OSCAR BURRIEL, SCIENCE PHOTO LIBRARY You can learn to control your dreams. It's called lucid dreaming—and it's a game-changer. If you've ever felt like you were in a movie and watching a movie at the same time while you were dreaming, you have probably experienced lucid dreaming. The good news is you can learn how to trigger a lucid dream—and it can help with everything from insomnia to anxiety, and even processing your grief. LEARN TO CONTROL YOUR DREAMS

Read more:

• How magnesium affects your sleep and anxiety • What's in melatonin—and is it giving you nightmares? • Scientists are trying to see our dreams. Here's how. • Why the pandemic gave you such vivid, unusual dreams

PHOTOGRAPH BY CARLOSGAW, GETTY IMAGES You're not getting enough fiber. Whole grains can help—but they're not easy to find "Made from whole grain" on the label might mean just a small fraction of the grain is whole. "Wheat bread" might—or might not—contain any whole wheat. And the bread's brown color? It could be food coloring. Here's why whole grains are so important, and how to identify the healthiest choices at the grocery store. HOW TO IDENTIFY ACTUAL WHOLE GRAINS THE POWER OF OLIVE OIL: No food or medicine can do what olive oil can do. Here's why. +

ERIKA LARSEN, NAT GEO IMAGE COLLECTION Omega-3 fatty acids and inflammation: Here's what you need to know The first study of its kind shows that the nutrients found in walnuts, seeds, and some seafood are far more important to your health than we thought. THE BEST SOURCES OF OMEGA-3S WILDPIXEL, GETTY IMAGES Why ultra-processed foods are especially bad for your brain Alarming new research sheds light on how consuming too much salt, sugar, and saturated fat plays a role in anxiety and depression—and even dementia. PROCESSED VS. ULTRA-PROCESSED?

PHOTOGRAPH BY FG TRADE, GETTY IMAGES How to get through the holidays without getting sick Cases of respiratory syncytial virus (RSV) are up, flu is widely circulating, and COVID-19 is sending increasing numbers to the emergency room. Still, you don't need to nix your holiday plans: taking basic precautions will help. Here's what the experts recommend. WHEN SHOULD YOU MASK?

HOW TO KEEP YOUR GUT IN CHECK

MICROGRAPH BY STEVE GSCHMEISSNER, SCIENCE PHOTO LIBRARY 'Tis the season of indulgence. All those cookies, candies, and decadent holiday feasts tend to take a toll on your health—in more ways than you might think. We asked the experts to explain how sugar can wreak havoc on your gut microbiome—and what you should keep in mind this holiday season. FOODS TO INCLUDE AT YOUR HOLIDAY FEAST

YOUR ACAI BOWL HAS A HIDDEN COST

PHOTOGRAPH BY PULSAR IMAGENS/ALAMY In the 2000s, this odd little berry from the Brazilian Amazon was hailed a superfood, and began to spread worldwide as the main ingredient in smoothies, power bowls, and energy bars. But only a tiny portion of each berry ends up as food. Here's what happens to the rest. A SUSTAINABLE SOLUTION?

OUR TOP HEALTH STORIES FROM 2023

ILLUSTRATION BY LUISA RIVERA An American diet that can add 10 years to your life? Blue Zones author Dan Buettner says it's no fad: It was developed by ordinary Americans, is widely affordable, sustainable, and has a lower carbon footprint than a meat-heavy diet. AN AMERICAN DIET YOU'LL WANT TO FOLLOW 5 'BLUE ZONES': This is where the world's healthiest people live +

1. How old are you, really? The answer is written on your face. 2. Can fasting help you live longer? Here’s what the science says. 3. The Mediterranean diet has stood the test of time for a reason: It works 4. Can aging be cured? Scientists are giving it a try 5. When you go sober for even a month, your body will change. Here’s how. 6. What is POTS? This strange disorder has doubled since the pandemic

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