Ask The Expert on Alpha-Gal Syndrome / Allergy – Test Results

What to Eat Before & After You Play

Fueling for endurance, recovery, & everything in between

Whether you’re stepping onto the pitch with Hill City FC (see page 94), squeezing in a rec league game after work, or simply chasing a toddler across the backyard, how you fuel your body matters. The difference between feeling energized and hitting a wall often comes down to what—and when—you eat.

The good news? You don’t need a complicated nutrition plan to support endurance and recovery. A few strategic choices can help you perform better, recover faster, and feel more balanced overall.

Before You Play: Fuel for Endurance

Think of your pre-activity meal as your body’s primary energy source. The goal is to top off your glycogen stores (your muscles’ preferred fuel) without weighing yourself down.

For most people, that means prioritizing carbohydrates, adding a moderate amount of protein,
and keeping fat and fiber relatively low right before activity to avoid digestive discomfort.

If you have a few hours before activity, aim for a balanced meal:

• Grilled chicken with rice and roasted vegetables
• A turkey and cheese sandwich with fruit
• Oatmeal with nut butter and berries

If you’re eating closer to game time—within 30 to 60 minutes—keep it simple and easy to digest:

• A banana with a spoonful of peanut butter
• Greek yogurt with honey
• A small smoothie

The key is timing. Eating too much too close to activity can leave you feeling sluggish, while eating too little can lead to early fatigue. Finding your personal sweet spot takes a bit of experimentation, but consistency helps.

After You Play: Recovery Matters

Post-activity nutrition is just as important as pre-game fuel—especially if you’re playing regularly or staying active throughout the week.

After exercise, your body is primed to replenish glycogen stores and repair muscle tissue. This is where the combination of carbohydrates and protein becomes essential.

Within about 30 to 60 minutes after activity, aim for a snack or meal that includes both:

• A protein smoothie with fruit
• Chocolate milk (a surprisingly effective recovery option)
• Eggs on toast with avocado
• Grilled salmon with quinoa and greens

For busy parents or those heading straight from a game to the rest of their day, convenience matters. Even something simple—like a protein bar paired with a piece of fruit—is far better than skipping recovery nutrition altogether.

Hydration: What You Think You Know

Hydration is often oversimplified, and there are plenty of myths floating around.

First, you don’t need to “chug water all day” to stay hydrated. Instead, aim for steady intake throughout the day, increasing slightly before and after activity.

Second, sports drinks aren’t necessary for most recreational athletes. Unless you’re engaging in high-intensity exercise for more than an hour, water is usually sufficient. That said, if you’re sweating heavily—especially in the Virginia summer heat—adding electrolytes can help maintain balance and prevent fatigue.

Protein Timing: Does It Really Matter?

Protein plays a crucial role in muscle repair, but the idea that you need to consume it immediately after exercise has been somewhat overstated.

There is a “window” for recovery, but it’s more flexible than once believed. What matters most is your overall daily protein intake.

Still, incorporating protein within a couple of hours post-activity is a smart and practical habit. It helps support recovery and keeps you feeling full and satisfied—especially important if you’re juggling workouts with a busy schedule.

For most active adults, spreading protein intake evenly across meals (rather than loading it all into dinner) is more effective for muscle maintenance and energy.

What Not to Do

When it comes to fueling for activity, avoiding common pitfalls can be just as important as making the right choices.

Don’t skip meals before activity.

Going in on empty can lead to low energy, dizziness, and reduced performance.

Don’t rely on sugar-heavy snacks.

While quick sugar can provide a short burst of energy, it often leads to a crash—right when you need sustained endurance.

Don’t overdo it on supplements.

Most recreational athletes don’t need powders, pills, or performance enhancers. Whole foods are more than sufficient.

Don’t ignore hydration until you’re thirsty.

Thirst is a late signal. By the time you feel it, you’re already slightly dehydrated.

Don’t treat recovery as optional.

Skipping post-activity nutrition can slow recovery, increase soreness, and make your next session feel harder than it should.

Fueling Real Life

Not everyone has the schedule—or the desire—to plan meals like a professional athlete. And that’s okay.

Fueling well is less about perfection and more about consistency. It’s choosing a banana before heading out the door.

It’s keeping a water bottle nearby. It’s grabbing something with protein after you’ve finished playing, even if it’s not a full meal.

For Lynchburg’s growing community of athletes, families, and weekend warriors, these small habits add up.

They support not just performance, but overall well-being—helping you stay active, energized, and ready for whatever your version of “play” looks like.

Because whether you’re logging minutes on the field or running after little feet in the backyard, your body deserves the same thing: fuel that works with you, not against you.

Blood Sugar Reset

Why Stable Energy Matters More Than “Eating Clean”

For years, the language of wellness has centered around the idea of “clean eating.” We have been encouraged to avoid processed foods, choose organic when possible, and swap refined grains for whole grains. Those habits are not inherently misguided. In fact, many of them are wise.

But there is a quieter health conversation happening beneath the surface—one that shifts the focus away from food labels and toward something more foundational: blood sugar stability.

It turns out you can eat an entirely “clean” diet and still feel exhausted by mid-morning. You can make thoughtful, whole-food choices and still find yourself reaching for caffeine at 3 p.m. or searching for something sweet after dinner. The missing piece is often not the quality of the food itself, but how that food interacts with your body.

Stable energy, it seems, may matter more than dietary perfection.

Understanding the Blood Sugar Cycle

Whenever we eat carbohydrates—whether from a bakery muffin or a bowl of fresh fruit—our bodies break them down into glucose. That glucose enters the bloodstream and prompts the release of insulin, a hormone that helps move sugar into our cells for energy.

This process is normal and necessary. The challenge arises when blood sugar rises
quickly and drops just as fast. That spike-and-crash cycle often shows up as fatigue, brain fog, irritability, and intense cravings. Many people attribute those symptoms to busy schedules or poor sleep. While those factors certainly contribute, unstable blood sugar can quietly amplify them.

Even for individuals without diabetes, repeated spikes over time can strain the body’s metabolic system and increase long-term health risks. Supporting steadier blood sugar is not about restriction; it is about resilience.

Why “Healthy” Is Not Always Balanced

A smoothie made with banana, mango, and almond milk may be rich in vitamins and antioxidants. A bowl of oatmeal topped with berries may feel wholesome and nourishing. Yet without adequate protein or healthy fats to slow digestion, these meals can still lead to rapid glucose absorption.

The same is true for a vegetable-heavy salad with no protein source. Nutrient-dense does not automatically mean sustaining.

Carbohydrates are not the enemy. They are an important source of energy. The goal is balance. When carbohydrates are paired with protein, fiber, and healthy fats, glucose enters the bloodstream more gradually, resulting in steadier energy levels throughout the day.

Instead of asking, “Is this food clean?” a more helpful question may be, “Is this meal balanced?”

What Stable Energy Feels Like

Blood sugar stability does not produce dramatic highs. Instead, it creates consistency.

You are able to move through the morning without a mental slump. You can go several hours between meals without feeling shaky or distracted. Your afternoon productivity feels steady rather than erratic. Even your evenings may feel calmer, without the wired-but-tired sensation that can interfere with sleep.

The shift is often subtle, but over time, that steadiness compounds.

Simple Shifts That Make a Difference

A blood sugar reset does not require a cleanse or complicated meal plan. For most people, it involves small, sustainable adjustments.

Start with protein at breakfast. Many traditional breakfast foods are heavily carbohydrate-based. Beginning the day with 20 to 30 grams of protein can significantly blunt blood sugar spikes and improve satiety. Eggs with sautéed greens, full-fat Greek yogurt with nuts and seeds, or cottage cheese with fruit and flaxseed are simple options. Even adding nut butter or chia seeds to oatmeal can improve its balance.

Pair carbohydrates thoughtfully. A slice of toast on its own may lead to a quick rise and fall in energy, while toast topped with almond butter and served alongside yogurt provides a steadier release. An apple becomes more sustaining when paired with peanut butter. Crackers are more balanced with hummus or cheese. These small shifts often produce noticeable results.

Incorporate Gentle Movement

Movement helps muscles use circulating glucose more efficiently. A 10- to 15-minute walk after a meal can improve blood sugar response. This does not require a formal workout. A loop around the neighborhood, light gardening, or a stroll along Blackwater Creek Trail can support the body’s natural rhythm.

Be mindful of liquid sugars. Sweetened coffees, juices, and even some electrolyte drinks can deliver sugar quickly into the bloodstream. Choosing water, mineral water with citrus, or unsweetened tea more often helps reduce unnecessary spikes.

The Mood Connection

Blood sugar stability influences more than physical energy. When glucose drops rapidly, the body releases stress hormones such as cortisol and adrenaline to restore balance. This response can feel like anxiety, irritability, or sudden overwhelm.

For parents managing busy households and professionals navigating demanding schedules, this connection matters. Supporting steady blood sugar can
help create a steadier internal environment overall.

A Return to Balance

Over time, repeated blood sugar spikes may contribute to insulin resistance, which is associated with increased risk for type 2 diabetes, heart disease, and other chronic conditions. Yet the purpose of understanding blood sugar is not fear. It is empowerment.

Small habits, practiced consistently, can have a meaningful impact. Adding protein. Building balanced meals. Taking a short walk after dinner. These are not extreme measures. They are sustainable shifts.

In a culture that often promotes rigid food rules and dramatic transformations, there is something refreshing about an approach rooted in steadiness.

Wellness is not defined by how “clean” your plate looks. It is defined by how you feel moving through your day. And steady energy—quiet, reliable, and resilient—may be one of the most powerful forms of health we can cultivate.

When the Game Stops Being Fun

Understanding problem gambling—and where to find help in Central Virginia

For many people, gambling is simply another form of entertainment—a lottery ticket picked up at the grocery store, a friendly sports wager among friends, or a night at a casino while traveling. But for some, what begins as recreation can quietly evolve into something much more complicated.

March is Problem Gambling Awareness Month, a national initiative designed to shed light on an issue that often unfolds behind closed doors. According to Mikayla Campbell, a prevention specialist with Horizon Behavioral Health, understanding the difference between recreational gambling and problem gambling—and recognizing the warning signs—can help individuals and families seek support before the situation escalates.

When gambling crosses the line

At its core, gambling simply means wagering something of value on an event with an uncertain outcome. For many people, this activity remains harmless. Recreational gambling occurs when individuals can participate within their limits and stop whenever they choose without experiencing negative consequences.

Problem gambling, however, is different.

“Problem gambling is gambling behavior that is harmful to a person or their family,” Campbell explained. “It often disrupts quality of life and damages personal relationships, health, and career.”

In more severe cases, it can develop into a clinically diagnosable gambling disorder, a condition marked by persistent and recurrent gambling behavior that feels difficult or impossible to control—even when the consequences are clearly harmful.

One of the challenges with gambling-related issues is that they often begin innocently.

“It’s important to understand that anyone who gambles can be at risk for developing a gambling problem,” Campbell said. “It often starts as recreational gambling.”

A widespread but often hidden issue

Nationally, the scale of the issue may surprise many people. An estimated 2.5 million adults in the United States meet the clinical criteria for gambling disorder, while another 5 to 8 million experience mild to moderate gambling problems that still affect their lives in meaningful ways.

Yet experts believe the real numbers are likely higher.

“There is still a persistent stigma and misunderstanding around problem gambling,” Campbell said. “Many adults either don’t feel comfortable reaching out or don’t even realize they have a problem they can get support with.”

Young people may be particularly vulnerable. Research suggests that youth are two to four times more likely than adults to struggle with problem gambling behaviors, especially when they encounter gambling-related activities early in life.

Closer to home, Central Virginia has also seen signs of concern. According to the 2024 Annual Report from the Virginia Council on Problem Gambling, more than 3,800 calls to the Virginia Problem Gambling Helplineoriginated from the Central Virginia region last year—the highest share of calls from any region in the state.

Warning signs to watch for

Because gambling disorder is often called a “hidden addiction,” the warning signs can sometimes go unnoticed.

Campbell says people should pay attention to behaviors such as:

Constant thoughts about gambling, including reliving past bets or planning the next one
Feeling the need to gamble with increasing amounts of money or frequency
Becoming restless or irritable when trying to cut back or stop
Borrowing money, taking loans, or selling possessions to fund gambling
Trying to recover losses by gambling more, a pattern known as “chasing losses”
Repeated attempts to quit despite negative consequences
Gambling as a way to escape stress or emotional distress
Hiding or lying about gambling habits or losses
Feeling shame, guilt, or hopelessness related to gambling

While any single behavior may not indicate a serious problem, patterns that persist over time can signal that gambling is beginning to take a toll.

Who is most at risk?

Although anyone who gambles could develop a problem, certain groups face higher risk.

Youth and young adults are particularly vulnerable. Exposure to gambling early in life can have lasting effects: children who encounter gambling before age 12 are four times more likely to develop gambling problems later on.

Other higher-risk groups include adults between 18 and 24, older adults over 50, individuals with existing mental health or substance use challenges, and those with a family history of addiction.

Interestingly, early success can also play a role.

“Having a big win early in one’s gambling experience can increase risk,” Campbell said, because it may create unrealistic expectations about future outcomes.

Technology has changed the game

Over the past decade, technology has dramatically reshaped how people interact with gambling.

Mobile apps and online platforms now allow people to place bets anytime and almost anywhere—often without others around them realizing it.

“Someone could be gambling while at work, at the dinner table, or standing in line at the store, and the people around them may have no idea,” Campbell said.

Technology has also expanded the range of available activities. In addition to traditional gambling like casinos and lottery tickets, people now engage in sports betting, fantasy sports, online lotteries, and prediction markets.

Even video games have entered the conversation. Many popular games now incorporate gambling-like features such as loot boxes, social casinos, or simulated betting, exposing young players to similar reward mechanics at an early age.

“This early exposure can normalize gambling behaviors and reduce a young person’s sense of risk,” Campbell noted.

Practicing safer gambling

It’s important to remember that most people who gamble do not develop serious problems. Still, experts recommend approaching gambling thoughtfully—treating it strictly as entertainment rather than a way to earn money.

Campbell suggests a few guidelines for safer gambling:

Understand the odds and the “house edge” before placing bets
Treat gambling as entertainment, similar to going to a movie or out with friends
Never borrow money or gamble with funds needed for essential expenses
Expect losses and avoid trying to win money back
Set limits on both time and money before gambling
Use tools such as spending limits, alarms, or accountability with friends or family
Avoid gambling when emotionally distressed or under the influence of substances
Take breaks if gambling stops feeling enjoyable

Finding help and support

For individuals who feel their gambling may be getting out of control, help is available—and reaching out can be the first step toward regaining balance.

Several resources serve Central Virginia residents:

1-800-GAMBLER (also available via text or online chat) connects callers to peer support specialists and treatment providers.
Horizon Behavioral Health provides education and resources at horizonbh.org/gambling.
Gamblers Anonymous and Celebrate Recovery offer peer-support meetings both locally and virtually.
The Virginia Lottery Voluntary Exclusion Program allows individuals to restrict themselves from legal gambling in the state.
The EVIVE app, sponsored by the Commonwealth of Virginia, offers confidential tools, community support, and educational resources.

For Campbell, the goal of Problem Gambling Awareness Month is simple: encourage open conversations and remind people that support exists.

“Problem gambling can affect anyone,” she said. “But with awareness, education, and the right resources, people can find help and begin to regain control.”

The Front Porch Effect

Why Outdoor Living Still Matters

There’s a particular kind of quiet that happens on a porch in the early morning. The house is awake enough to hum—coffee brewing, a door creaking open—but the day hasn’t fully arrived yet. You sit for a minute longer than you planned. You breathe. You watch light move across the yard. Nothing is urgent, and that’s the point.

Long before outdoor living became a category of furniture or a Pinterest board, porches, patios, and backyards were simply where life spilled out.

They were places to pause and places to gather, rooms without walls that asked very little of us beyond presence. In a world increasingly defined by speed
and screens, these spaces still matter—not because they’re trendy, but because they quietly hold together the rhythms of daily life.

A Room That Belongs to Everyone

The front porch, especially, has always been a kind of social contract. It’s private, but not too private. Public-facing, but gentle. A place where neighbors wave, conversations begin without ceremony, and time stretches just enough to allow connection.

Historically, porches were designed for exactly this purpose. They cooled homes before air conditioning, yes—but they also cooled people. Rocking chairs encouraged lingering. Railings framed views of the street. Steps became seats for kids waiting on friends or adults swapping stories at dusk. Even now, a porch light left on in the evening still sends a quiet signal: you’re welcome here.

Patios and backyards carry that same spirit, just turned inward. Where the porch invites the neighborhood, the backyard gathers the household.

It’s where kids invent entire worlds with sticks and chalk, where dogs find their favorite patch of sun, where dinners stretch later than expected because the air feels kind.

porches

The Rituals That Root Us

Outdoor living spaces endure because they become containers for ritual. Not the grand, ceremonial kind—but the everyday ones that anchor us.

Morning coffee tastes different outside. It’s slower, less transactional. You notice birdsong, the weather, the way your body wakes up when it’s not immediately pulled toward a screen. In the evening, a porch or patio becomes a soft landing place—a transition between the busyness of the day and the quiet of night. Conversations meander. Kids play until the light fades. You sit without agenda.

These rituals matter because they repeat. They mark time. They give shape to days that might otherwise blur together. In seasons of change—new jobs, new babies, new phases of life—these small, consistent moments offer a sense of continuity.

Rest That Isn’t Performative

So much of modern rest has become curated: wellness routines, productivity breaks, optimized self-care. Outdoor spaces offer something simpler. They allow rest without instruction.

You don’t have to do anything on a porch. You can scroll, sure—but you’re just as likely to put the phone down.

You can read half a page and stare off into the distance. You can sit with someone and talk about nothing in particular. This kind of rest isn’t about improvement; it’s about allowance.

There’s also something grounding about being partially exposed to the elements—feeling the breeze, adjusting to temperature, watching clouds roll in.

It reminds us that we’re part of something larger than our schedules and to-do lists. That awareness, subtle as it is, can be deeply calming.

Spaces That Grow With a Family

Outdoor living spaces evolve alongside the people who use them. A porch that once hosted late-night conversations might later hold a swing for a sleeping baby. A backyard that started as a blank slate becomes a patchwork of memories: the tree that held a tire swing, the corner where a garden finally took, the patio where birthdays were celebrated year after year.

For children especially, these spaces are formative. Outdoor play encourages creativity, independence, and a sense of belonging to a place. It’s where scraped knees happen—and where resilience quietly takes root. Long after toys are outgrown, the feeling of those spaces often remains.

Why It Still Matters

At its core, the front porch effect isn’t about architecture or square footage. It’s about permission. Permission to slow down. To be seen without being on display. To connect without scheduling. To rest without justification.

As communities grow more dispersed and lives become more digitally mediated, these spaces offer something increasingly rare: unstructured togetherness. They don’t demand productivity or performance. They simply hold space—for conversation, for quiet, for the ordinary moments that, over time, add up to a life.

You don’t need a sprawling wraparound porch or a magazine-worthy patio to experience it. A small stoop, a folding chair, a string of lights—sometimes that’s enough. What matters most is the intention to step outside, to linger, to let life happen just beyond the threshold of your door.

Because sometimes, the most meaningful moments aren’t planned at all. They’re the ones that happen when you sit down for a minute—and decide to stay.

Nature Therapy

A mindful guide to walking and hiking your way into spring renewal

There is something about early spring in Lynchburg that feels like permission.

Permission to begin again. Permission to go slower. Permission to breathe a little deeper after months of gray skies and indoor routines.

While gym memberships and structured workouts certainly have their place, one of the most accessible—and restorative—forms of wellness is already woven through our city: walking. Not the distracted, earbuds-in, email-checking kind. But intentional walking. Mindful walking. What some call “nature therapy.”

In a season defined by renewal, our local trails offer more than scenic backdrops.

They offer space to reset your nervous system, quiet mental noise, and reconnect with your body in a way that feels gentle and grounding.

Percival’s Island Natural Area
For gentle grounding and river calm

Tucked between the James River and downtown Lynchburg, Percival’s Island feels like a pause button. The flat path stretches just over a mile one way, making it ideal for beginners, families, or anyone easing back into movement after winter.

From a wellness perspective, this is the place to start if you’re feeling overwhelmed.

The river does something remarkable to the body. Studies show that proximity to water—sometimes called “blue space”—can lower cortisol levels and reduce stress. As you walk the island loop, notice the sound of water moving against rocks, the rhythmic hum of the pedestrian bridge, and the way sunlight reflects off the surface.

Try this mindful practice: Walk the first five minutes without your phone. Notice five things you can see, four you can hear, three you can feel (the breeze, the ground beneath your shoes), two you can smell, and one thing you’re grateful for. This simple grounding exercise pulls you out of mental clutter and into the present moment.

Because the terrain is level, Percival’s Island is also a wonderful place to focus on posture.

Let your shoulders soften. Unclench your jaw.

Allow your arms to swing naturally. Even 20 to 30 minutes of this kind of intentional walking can shift your mood and energy for the rest of the day.

Blackwater Creek Trail
For rhythmic movement and stress release

If Percival’s Island is the exhale, Blackwater Creek Trail is the steady heartbeat.

Winding through wooded areas, open stretches, and alongside the creek itself, this trail system offers both paved and natural-surface paths.

The variety makes it ideal for those who want a slightly more immersive experience without committing to a strenuous hike.

Spring along Blackwater Creek feels especially alive. Wildflowers dot the edges of the trail.

The trees bud in layers of green. The creek moves steadily, a reminder that forward motion doesn’t have to be frantic to be meaningful.

From a wellness standpoint, longer, uninterrupted stretches of walking help regulate the nervous system. When you settle into a consistent pace—breathing in for four steps, out for four steps—you create a rhythm that calms the body and clears mental fog.

Try this stress-release technique: As you walk, imagine that each exhale releases something you’ve been holding onto—an unresolved email, a lingering frustration, a worry about the week ahead. With each inhale, picture drawing in fresh energy, like the new growth around you.

Blackwater Creek is also a wonderful trail for walking conversations. Research shows that side-by-side movement often makes deeper conversations easier. If you’ve been meaning to catch up with a friend or have a heart-to-heart with your spouse, consider swapping a coffee date for a trail walk.

There’s something about moving forward together that makes hard topics feel lighter.

Peaks View Park
For perspective and renewal

For those craving a bit more elevation—and perhaps a symbolic fresh start—Peaks View Park delivers.

With wooded trails that gently climb and open spaces that offer sweeping views, this park invites you to look outward as much as inward. Even modest elevation gains increase heart rate and circulation, which can boost endorphins and improve mental clarity.

Spring hikes here feel like a metaphor for the season: the effort of the climb rewarded by a wider perspective.

When you reach a higher vantage point, pause. Take in the view. Notice how small the meandering creek looks from above. It’s a subtle but powerful reminder that many of our stressors shrink when we step back from them.

Try this renewal ritual: At the top of a hill or overlook, set a quiet intention for the season ahead.

It doesn’t need to be grand. It might be “more patience,” “more time outside,” or “less rushing.” Let the intention anchor itself to the place. Each time you return to Peaks View, you’ll reconnect with that commitment.

Because some sections are more rugged, Peaks View is also an opportunity to practice presence. Uneven terrain requires attention. And attention, in itself, is therapeutic.

The Science (and Simplicity) of Nature Therapy

You don’t have to call it forest bathing or nature therapy for it to work. The science behind outdoor movement is compelling: exposure to natural light regulates circadian rhythms, green spaces reduce anxiety, and moderate walking improves cardiovascular health and cognitive function.

But perhaps the deeper benefit is harder to measure.

In a culture that celebrates productivity and speed, walking—especially slow, mindful walking—can feel countercultural. It asks nothing of you except that you show up.

No metrics. No competition. No performance.

Just breath and step. Step and breath.

And in a city like Lynchburg, where trails thread through neighborhoods, along waterways, and into wooded parks, that kind of therapy is available without a membership fee or appointment.

A Gentle Invitation

As the days grow longer and dogwoods begin to bloom, consider building a simple ritual into your week: one intentional walk.
Leave the headphones behind. Notice what’s changing—buds where branches were bare, birdsong where winter was quiet, the way the air feels different against your skin.

Spring renewal doesn’t always require dramatic resolutions. Sometimes it begins with something as small as lacing up your shoes and stepping onto a familiar path with fresh awareness.

Nature, after all, has been practicing renewal long before we ever thought to call it wellness.

How Healthy Habits Can Stack Up One Step at a Time

Despite the best of intentions, it’s common for plans to build healthier habits to fall flat. Often, the culprit isn’t a lack of motivation or discipline; rather, it’s unrealistic expectations.

Overhauling your lifestyle requires a level of commitment that isn’t always practical. Understanding your personal health needs and the challenges you need to overcome can help give you a more realistic roadmap toward better health.

Photo Courtesy: Shutterstock and Feature Impact

Tools to Guide You

Every plan needs a starting point and there are many reputable sources that can help guide you toward a plan that addresses your personal health needs.

For example, the American Heart Association introduced My Life Check, a simple, free tool to help individuals understand their heart health and what’s driving it. Users answer simple questions about their daily habits and health factors to get a personalized Heart Health Score in minutes.

The results are private and downloadable, giving you full control of your information. The tool turns big goals into small, specific actions you can start right away. Knowing your numbers relative to your heart health (and where you are in comparison to target ranges for optimal health) can help you decide how to build a better map to get you where you want to be.

While the report is customized to each individual, no personal data is stored and answers are only used to calculate health scores and provide personalized recommendations and practical steps to improve your health, so you can use your results to focus on what matters most to you. Every small step you take, such as moving more, eating smarter, sleeping better or managing stress, can add up over time.

Finding Your Path

Once you’re armed with data and know where you stand on your heart health numbers, small steps become clearer and more manageable. That knowledge makes it easier to choose one area to focus on, such as getting more sleep, taking daily walks or adding more color to your meals.

Healthy changes don’t need to be expensive or complicated. The best habits are ones that fit real life when every action you take moves you closer to your goals.

Staying motivated and on track is also easier when you can check back in, see your progress and realize the steps you’re taking are making an impact. Checking in every few months to see how you can grow gives you the chance to celebrate your progress, learn from challenges and keep building lasting habits that feel good.

To get started with personalized tips to set your own health goals, visit heart.org/mylifecheck.

Healthy Habits for Everyday Life

Eat Smart

Choose foods that help you feel your best, one meal at a time. Add more color to your plate and focus on balance, not restriction. Simple, affordable swaps can make a real difference.

Smart Tip: Aim for an overall healthy eating pattern that includes whole foods, fruits and vegetables, lean protein, nuts, seeds and cooking in non-tropical oils such as olive and canola.

Move More

Find movement that fits your life, such as a walk, a stretch or dancing while you cook. Every bit of activity counts and it all supports your heart and mind. Move for joy, not just for results.

Smart Tip: Adults should get 150 minutes of moderate physical activity (or 75 minutes of vigorous activity) per week. Kids should aim for 60 minutes every day, including play and structured activities.

Sleep Well

Rest is a foundation of good health, not a reward. Protect your bedtime routine and give your body the recovery it deserves. Notice how good sleep makes everything else easier.

Smart Tip: Most adults need 7-9 hours of sleep each night. Children require more. Adequate sleep promotes healing, improves brain function and reduces the risk for chronic diseases.

Manage Stress

Check in with yourself regularly, both mentally and emotionally. Create simple moments to pause, breathe, laugh or step outside. Connection, kindness and calm all support a healthy heart.

Smart Tip: The first step to stress management is awareness. Step “away from yourself” for a moment. Objectively ask yourself, “Is my stress level too high?” If so, look at what might be causing that stress.

Ideas for Incremental Changes

Dedicate 15 minutes at the beginning or end of the day to focus on self-care, whether it’s unwinding with some music, writing down your goals or reflecting on the highlights of the day.
Aim to add an extra serving of fruits or veggies each day, such as creating a savory veggie omelet or exploring new smoothie blends that let you pack in the produce on the go.
Give your cabinets a quick update and put the smaller plates front and center. When you use a smaller plate, you can fill it while still sticking to recommended serving sizes.
If you’re not a fan of the gym, think about how your hobbies can play a role in your physical activity. Even gardening counts as physical activity, so get creative to get moving with an activity you truly enjoy.
Establish a bedtime routine that allows you to ease into sleep more easily. Once you feel the impact of better-quality rest, you may find yourself more motivated to make a regular bedtime a priority.

Here’s How the World’s Longest Living Communities Eat—So Can You

“Blue Zone” diets explore how everyone can try to extend their life by making a few key food changes.

“Longevity diet” sounds like a trend, but what it really describes is a way of eating that feels almost old-fashioned: simple meals, cooked at home, shared often, and built from foods your great-grandparents would recognize.

As researchers look closely at communities where people remain active into their 80s and 90s, patterns emerge. They aren’t built on powders or promises. They’re built on beans simmering on a weekday stove, vegetables filling half the plate, olive oil glinting on a salad, and sweets saved for when they’re worth it. It’s less about chasing youth and more about giving your future self a better shot at feeling well.

In Central Virginia, the pieces are easy to find. A longevity-minded plate can come together from the farmers market, the produce aisle, or even your freezer: roasted broccoli beside brown rice, a ladle of lentil soup, a bowl of berries after dinner. The magic isn’t in any single ingredient. It’s in the steady, daily rhythm of choices that lower inflammation, steady blood sugar, and protect the heart and brain. Over time, those small advantages compound.

How to Eat a Blue Zone Diet

Protein is often the first question. Are we eating enough? Too much? The most durable longevity patterns hit a comfortable middle. They don’t fear protein; they simply choose it thoughtfully. Beans and lentils appear often, not as a penance but as comfort food—tucked into tacos, stirred into pasta, folded into soups. Eggs, yogurt, and modest portions of poultry or fish show up, too, usually as supporting players rather than headliners. For households avoiding fish, walnuts, chia, flax, and fortified products can help fill omega-3 gaps. The aim is to preserve muscle as we age without leaning on processed meats that add risk without much benefit.

Carbohydrates aren’t villains here, either. The difference between a grain that supports longevity and one that saps energy is mostly in the milling. Intact grains—oats, farro, barley, brown rice—bring fiber, minerals, and texture; highly refined flours bring speed but little staying power. In practice, that looks like pairing your carbs with something slow and satisfying: peanut butter on an apple, tahini over roasted sweet potatoes, a drizzle of olive oil and a handful of olives tossed through warm pasta and vegetables. You feel fuller, longer, and your blood sugar stays steadier between meals.

Woman enjoying a nutritious breakfast of fried eggs, salad, and cherry tomatoes with orange juice in her modern kitchen, focusing on a healthy start to the day

Simple Food Swaps For A Healthier Diet

Fat—so often maligned—plays a protective role when it comes from the right places. Extra-virgin olive oil is the backbone in most long-lived regions for good reason; its blend of monounsaturated fat and polyphenols supports heart health and helps the body absorb fat-soluble vitamins from all those vegetables. Nuts and seeds add crunch and calm, turning a simple salad into a meal and offering a bridge from lunch to dinner that doesn’t end in a 3 p.m. slump.

If there is a true hero of longevity eating, it’s fiber. Not the kind you buy in a tub, but the kind that grows: vegetables, fruits, legumes, and whole grains. Fiber feeds the gut microbiome—the trillions of microorganisms that help regulate inflammation, immunity, and even mood. When you give that ecosystem diverse, plant-rich meals, it returns the favor by producing compounds that protect the lining of the gut and the health of your arteries. It’s a quiet exchange you never see, but you feel it in stable energy and the ability to bounce back.

Fermented foods are another quiet helper. Cultures that age well often include yogurt, kefir, kimchi, sauerkraut, or miso in ordinary meals. You don’t need a fermentation crock on your counter; a spoonful beside dinner or a pour over granola is enough to diversify the beneficial bacteria in your gut. The point isn’t perfection. It’s frequency.

Lifestyle Changes to Extend Your Life

What about fasting? The most reasonable, sustainable approach is simpler than the trend stories suggest: finish dinner a little earlier, and allow your body a natural overnight fast—about 12 hours—most days. That gentle rhythm gives your metabolism time to reset without the stress of strict windows or skipped meals. It’s not appropriate for everyone, and it shouldn’t overshadow the basics: regular, unhurried meals with plenty of plants.

Alcohol sits in the “choose carefully” category. In long-lived places, it’s consumed modestly, usually with food, often in community. You won’t find nightly heavy pours in longevity research’s success stories. You will find tea, coffee, and lots of water—small rituals that mark the day and keep you hydrated.
Supplements? They’re the supporting cast at best.

A well-rounded longevity plate usually covers the bases, though a conversation with your clinician about vitamin D, vitamin B12 (especially if your diet is mostly plant-based), and algae-based omega-3s for non-fish eaters can be sensible. Be skeptical of “anti-aging” blends that promise sweeping results;
if something sounds like an elixir, it probably functions more like marketing.

Captured in a heartfelt moment, the man delights in his homemade salad while standing in the brightly lit kitchen. The comfortable blue sweater and elegant counter design highlight the joyful ease of his daily routine in a harmonious home environment.

Longevity Diets Are About…Well…The Long Run

Perhaps the greatest thing about a longevity diet is how well it pairs with an ordinary Tuesday.

You don’t need a chef’s kitchen or an afternoon free. You need a few staples you can reach for without thinking: a good olive oil, a jar of beans, a sturdy grain, frozen vegetables for nights when fresh isn’t in the cards, and a spice you love. Start meals by asking, “What’s the vegetable?” Then build around it. Roast a pan of whatever vegetables you have, toss with olive oil and herbs, and add protein to suit your household. Boil pasta and fold in white beans, cherry tomatoes, and spinach. Warm a pot of soup on Sunday and let it carry you through midweek.

And eat together when you can. The research on longevity always circles back to the table, not just what’s on it. Shared meals slow us down. They help us notice when we’re full. They anchor children’s routines and adults’ stress levels. In a culture tempted by speed, the decision to sit—truly sit—for dinner might be the most protective habit of all.

Longevity isn’t a cleanse, and it isn’t a finish line. It is, in the best sense, local: a way of stocking your pantry and shaping your week so that future you gets more mornings on the trail, more afternoons in the garden, more celebrations worth toasting. Start where you are. Choose the plant first. Drizzle the olive oil. Keep dessert special. Then repeat, quietly, in the background of a life that feels more energetic and clear. Years may be the headline, but day-to-day vitality is the real story—and that’s something you can taste.

RELATED CONTENT:

Healthy Restaurants in Lynchburg

Plant Based Eating Can Reduce Your Carbon Footprint

Inside Endura Wellness, A Boutique Wellness Clinic in Lynchburg

A nurse practitioner started Endura Wellness after personal medical struggles and now serves the community with personalized healthcare

By: Megan L. Horst | Photos By: Ashlee Glen

Brittany Brown, a nurse practitioner and owner of Endura Wellness, started her practice after experiencing health issues and frustrations with the traditional healthcare system.

“I had been medically gaslighted so many times,” Brown said. After multiple miscarriages and visiting numerous doctors who never discovered the root cause of her struggles, Brown finally found someone who would listen to her and look for the underlying cause of her health issues. Her personal struggle with her health led her to open Endura Wellness and instilled in her an even greater passion for helping people.

Left to Right: Brittany Brown, Owner, Nurse Practitioner; Daria Ray, Receptionist; Megan Ringi, Registered Nurse

“If I can take my pain and make it a purpose and help others, then that’s what I’m going to do,” Brown said.

At Endura Wellness, they strive to offer personalized healthcare that finds and treats the root cause, rather than simply masking symptoms. In the months that they have been open, they have grown significantly, and she predicts an expansion in the future.

“It’s been a blessing,” Brown said, “As a human being, I was obviously very fearful in going into business by myself, but the good Lord—He literally has led us the entire way. So we are very very blessed, that’s for sure.”

The practice offers a variety of services, including bio-identical hormone replacement therapy, a weight loss program, IV therapy, and ozone therapy. Brown explained that she treats a lot of autoimmune disorders, and her practice is the only one in Lynchburg that offers high-dose IV vitamin C and ozone.

“We have a lot of patients who use [IV therapy] in combination with chemotherapy and radiation for cancer treatment or autoimmune disorders,” she said.
Ozone therapy is more commonly used in Europe. In the United States, it is considered to be a more controversial treatment.

“We use it for many different modalities, but ultimately what it does is help boost the immune system,” Brown said.

She has found ozone therapy helpful in supporting patients with autoimmune disorders, respiratory disorders, and other chronic conditions.

“Ultimately, what it’s doing is boosting white blood cells in order for your body to start fighting against whatever is going on,” she said.

The treatment typically takes about an hour and a half. The process involves using the patient’s own blood, which is infused with O3, an extra oxygen molecule. The blood is then slowly infused back under UV therapy.

“It’s not for everybody…there are safeguards behind it,” Brown said. “But it’s one of those things where the population that gets it and needs it, [finds] it very, very helpful to them.”

One of her passions is helping men and women balance their hormones, as she understands firsthand how hormone imbalances can affect overall health and daily life. Although when you think of hormone imbalances, it is more common to think of women’s struggles, she explained that men suffer from hormone imbalances as well. Men’s hormonal imbalances are often overlooked.

“A lot of times [men] present with severe fatigue or anxiety,” Brown said. “As their testosterone starts to drop, it puts them in grave danger of prostate cancer, dementia, and all of the above.” Hormone-related issues are becoming more of a problem, and Brown said she is seeing more hormone imbalances than ever before.

“And that’s probably multi-factorial,” she explained. “It can be environmental, obviously, a lot of things that we put on our hair and our skin have neurotoxins in them or endocrine toxins.”

Brown said that everyone will eventually go through hormone decline with age, but recently, they are seeing a trend of younger people having issues.

“We’re seeing men at the age of 35 declining at least one percent if not more per year,” Brown said. “Women, we’re seeing in their earlier 30s now instead of pre-menopause, which is thought to be in the 40s.” She explained that genetics can also play a role in hormone function.

Her method uses a combination of science-driven care and a more holistic approach.

“I try to take a very integrative approach as much as possible,” she said. Looking in-depth at thyroid, gut function, and quality sleep are just a few of the things she considers when looking at someone’s overall health.

She believes one aspect of her practice that sets Endura Wellness apart from others is that she personally takes time with every patient and listens to their story.

“When you come see me, especially for the first time, you get a whole hour with me,” Brown said. “I like to dive into your history and ask questions.
I want you to bring questions. With that is education. You cannot advocate for yourself if you don’t know what is going on in your own body. So, my job is to teach you that.”

She looks at her patients as part of her family and wants to be accessible to them. They have designed their practice to be welcoming and family oriented, creating an atmosphere that feels safe and open to everyone.

“My goal is to help everybody,” Brown said. “As many people as I possibly can.”

FrostFire is Not Your Average Spa

Holiday Foods That Boost Wellness

The holiday season has a reputation for indulgence—and rightfully so. From cookie swaps and festive cocktails to family feasts, it’s easy to feel like the “-ber months” are just one long marathon of sugar, butter, and cream. But here’s the good news: many of the season’s most iconic ingredients come with wellness benefits baked right in. By leaning into certain holiday foods, you can enjoy the flavors you love while also giving your body a nutritional boost.

Pumpkin: Fiber-Packed Comfort

Pumpkin isn’t just the star of Thanksgiving pies. This versatile squash shows up in breads, soups, and lattes throughout the season—and it happens to be a powerhouse of nutrients. One cup of cooked pumpkin contains about seven grams of fiber, which supports healthy digestion and helps keep you fuller for longer. Fiber also plays a role in stabilizing blood sugar, something many of us need when navigating holiday sweets.

Pumpkin is also rich in beta-carotene, a plant pigment that converts to vitamin A in the body. Vitamin A supports eye health, immunity, and skin integrity—crucial as winter winds chap our cheeks and cold season circulates through households.

To make pumpkin a little lighter this season, try stirring puréed pumpkin into oatmeal, blending it into smoothies, or swapping it into baked goods to cut down on butter or oil.

Christmas appetizer. Christmas wreath salad with beetroot, tangerines, feta cheese and pecans on the festive table.

Cinnamon: Balancing Blood Sugar and Warming the Soul

Few flavors feel as tied to the holidays as cinnamon. From mulled cider and cinnamon rolls to spiced cookies, it’s everywhere—and with good reason.
This fragrant spice does more than create cozy aromas; studies suggest it may help regulate blood sugar by improving how the body responds to insulin. That means adding cinnamon to your breakfast or afternoon tea may help curb the blood sugar spikes that can follow indulgent holiday treats.

Cinnamon also has anti-inflammatory and antimicrobial properties, making it a natural ally during flu season. A simple way to enjoy its benefits? Sprinkle a little into your coffee or hot chocolate, or stir it into roasted sweet potatoes or butternut squash for a warming, nutrient-packed side dish.

Nuts: Heart-Healthy Crunch

It’s no accident that bowls of walnuts, almonds, and pecans show up around holiday tables. Nuts have been celebrated for centuries as nutrient-dense, satisfying snacks—and they’re one of the most heart-healthy foods you can reach for this season.

Almonds are rich in vitamin E, an antioxidant that supports skin health and immune function. Walnuts contain plant-based omega-3 fatty acids, which may lower inflammation and support brain health. Pecans, meanwhile, deliver fiber, magnesium, and healthy fats that can help keep cholesterol in check.
Instead of reaching for a second slice of pie, try savoring a small handful of roasted nuts or sprinkling chopped pecans over a salad. Just watch your portion sizes: nuts are nutrient-rich but also calorie-dense, so a little goes a long way.

Cranberries: Tart Antioxidant Power

No holiday table feels complete without cranberry sauce, but these tart little berries deserve a spot outside the relish dish. Cranberries are rich in antioxidants called polyphenols, which may help protect cells from damage and reduce inflammation. They’re also well known for supporting urinary tract health.

Instead of the sugar-laden canned variety, try making your own cranberry sauce with fresh cranberries, a touch of honey or maple syrup, and orange zest. Or scatter dried cranberries into salads, roasted Brussels sprouts, or even wild rice pilaf for a festive pop of color and nutrition.

Citrus: Brightening the Winter Season

While citrus might not immediately come to mind as a “holiday food,” oranges, clementines, and grapefruits often make appearances in festive baskets and stockings. They’re rich in vitamin C, which supports immunity and helps the body absorb iron from plant-based foods. Vitamin C also aids in collagen production, supporting healthy skin during dry winter months.

A simple way to bring citrus to your holiday table?

Add orange slices to green salads with toasted almonds, or brighten up roasted root vegetables with a squeeze of lemon. For a festive drink, try sparkling water with fresh grapefruit juice and a sprig of rosemary.

Dried fruits and nuts on an old wooden table. Christmas still-life with spruce branches and burning candles.

Ginger: Digestive Relief in a Spiced Package

Whether baked into gingerbread cookies or simmered in mulled wine, ginger is another holiday spice with powerful wellness perks. It has long been used to aid digestion, reduce nausea, and combat inflammation. For those who may feel sluggish after big holiday meals, ginger tea can be a soothing antidote.

You can also add freshly grated ginger to stir-fries, roasted carrots, or fruit compotes for a warm, zesty kick. Pairing ginger with cinnamon, cloves, and nutmeg creates the quintessential holiday spice blend—one that both delights the senses and supports overall health.

Enjoying the Season, Mindfully

This season, think of your plate as both celebration and care: a balance of flavors that bring comfort, connection,
and nourishment. After all, the holidays aren’t just about what we eat, but how we share it—with family, friends, and the community that makes the season meaningful.