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the US Food and Drug Administration stopped requiring sellers to label the daily value of vitamin C and vitamin A on nutrition labels because "deficiencies of these vitamins are rare today."Crystal Cox/Business Insider

Vitamins A, C, B and zinc are nutrients that Americans typically get enough of through their diet.

Nutrition experts said Americans should try to get all nutrients from food rather than through supplements.

Taking additional vitamin C and zinc will likely not prevent a cold, and excess amounts get peed out.

The supplement industry is exploding, but nutrition experts don't recommend getting your vitamins and minerals from pills.

Supplement sales reached a record-breaking $55 billion in sales in 2020, and the industry has recorded huge gains since the onset of the COVID-19 pandemic.

Emma Laing, a clinical professor at the University of Georgia and a registered dietitian, said mosthealthy adults get their nutrients through food rather than supplements, as food offers biochemicals and fiber that don't come from a pill.

"Foods like whole grains, vegetables, and legumes are generally considered affordable foods that are also nutrient-rich," Laing told Insider. "It would be difficult to manufacture a supplement that would mimic the exact nutrient profile of these foods and yield the same health benefits."

Plus, Americans may not realize they are getting enough vitamins and minerals through their diet already. Insider spoke with three dietitians to understand which vitamins and minerals Americans are typically eating enough of through their diet, makingsupplements unnecessary.

Though Americans typically get enough vitamins A, C, B and zinc through the Western diet, experts said people should strive to get every nutrient through a balanced diet. People with deficiencies diagnosed by a doctor, or those who have limited diets due to food allergy or intolerance, could require supplements, per Laing.

In 2018, the US Food and Drug Administration stopped requiring sellers to label the daily value of vitamin C and vitamin A on nutrition labels because of how rare deficiencies of these vitamins are. The two nutrients are found in a variety of fruits and vegetables, and it doesn't take much to get your daily requirement: just one orange has most vitamin C you need for the day, per Medical News Today.

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Because of vitamin C's immune boosting properties, some people take the supplement to prevent colds. Kirstin Vollrath, a registered dietitian and professor at the University of Houston, said taking vitamin C and zinc together at the start of a cold might reduce its symptoms or length, but won't stop the virus. A 2013 review of placebo-controlled trials did not find evidence vitamin C supplementation prevents colds.

"Our bodies are much more sophisticated than we give them credit for," Vollrath said. "Your body knows how much vitamin C it needs, and once it's got enough to be able to function, the rest of it is going to be excreted mostly through urine."

Like with vitamin C, the FDA stopped requiring food manufacturers to label the daily percentage of vitamin A due to the rarity of deficiencies.

Vollrath said though globally vitamin A deficiency is a common cause for blindness, the averageWestern diet contains enough of the nutrient.

In fact, Vollrath said Americans are more likely to over do it on vitamin A. Vitamin A toxicity occurs usually when taking too many supplements and can cause nausea, headaches, and blurred vision.

"When people think about vitamins, it's never more is better," Vollrath said. "We always need enough, and sometimes more is harmful."

There are several different types of vitamin B, including thiamin (B1), riboflavin (B2), and cobalamin (B12). Vitamin B helps convert food into energy, boosts immunity, and assists in making new cells, according to Harvard Medical School.

Michelle Averill, the associate director of the University of Washington's Graduate Coordinated Program in Dietetics, said generally Americans are "doing fine" with getting enough vitamin B, particularly if they are eating grains fortified with the nutrient. Averill said research has indicated there is "very little benefit" from taking vitamin B supplements.

Vitamin B12 is a different story, Averill said, as vegetarians and vegans might not get enough of the nutrient since it's found primarily in animal products. Vitamin B12 deficiencies can cause anemia, sensory problems, and nerve damage.

Averill said young kids can benefit from getting more zinc, but the deficiencies of the mineral should not concern most adults.

"We're not really that deficient in it," Averill said. "There's very little evidence to suggest that you could take it and prevent things.

She said many people have tried taking zinc supplements to prevent or minimize a cold. A recent analysis of 28 controlled trials found zinc had a moderate to no effect on easing the symptoms of a cold, though it can shorten the duration of symptoms.

But according to Averill, zinc has to be in the body before exposure to the virus to have the best results. Plus, taking zinc supplements through nasal sprays can lead to permanent loss of smell, according to Mayo Clinic.

Though most healthy Americans wouldn't benefit from supplements like vitamin C, vitamin A, vitamin B, and zinc, Laing said there are groups of people who may require it. The groups include people with a deficiency diagnosed by a doctor, those with limited diets due to food allergy or intolerance, infants, and people planning for pregnancy or who are pregnant. Certain health conditions and medicines may require supplementation as well, according to Laing.

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Everyone wants to know the secret to longevity, and the answer will often come down to what you are putting in your body. Food and the right type of diet will always be key, but that doesn't have to mean a lifetime of dull dishes, say experts

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Living a life relatively disease-free is the dream of many.

Upon entering the golden years, being able to enjoy that time in a healthy manner can be achievable, but the foods you eat will be the critical determining factor.

Studies have shown that living in a hotter climate where the pace of life is much slower, as well as having a more balanced lifestyle, can increase your life expectancy.

For those of us who are unable to up sticks and move abroad, adopting our diet is a key way to help reduce age-related diseases and boost longevity.

This is where one of the most popular diets come into play bursting with freshness and flavour and a helping hand in fighting age-related diseases.

The Mediterranean diet is a way of eating that's rich in vegetables, fruits, nuts, beans and peas, unrefined grains, olive oil and fish.

It keeps dairy, meat and saturated fats to a minimum. And you can have a glass of red wine with dinner without cheating.

The diet has been consistently linked with health benefits including helping reducing obesity risk, and it can lower your risk for chronic issues such as cardiovascular diseases.

Scientific studies conducted on this way of eating show that the average lifespan can be extended - as weve seen from looking at countries in the Mediterranean that tend to have good levels of longevity - and whats more, better quality of life in their ageing populations.

In many countries, fresh fruit and vegetables are widely used to create tasty, healthy meals.

Frozen ready meals and canned food arent really common.

Seafood is also widely available at a good price, meaning that its easier to get life-enhancing omega-3 oils into your diet.

According to one study published in the medical journal of the American Academy of Neurology, eating a Mediterranean-style diet may help protect the brain from Alzheimers disease.

Researchers found that eating a diet high in unsaturated fats, fish, fruits, and vegetables and low in dairy and red meat helped to cleanse the brain of the protein build-up associated with memory loss and dementia.

Study participants involved in the research performed better on cognitive tests and showed less brain volume shrinkage and protein biomarkers associated with Alzheimers, further proving how diet can help improve brain health.

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Many foods of the Mediterranean diet have high antioxidant content and it has been found that diets rich in antioxidants reap health benefits correlated with a significant decrease in weight gain.

More and more research is also confirming how good fat found in olive oil does not make you fat.

Of course, as with everything, moderation is always best but olive oil contains monounsaturated fat which is great for overall health and the waistline.

Key health benefits evident from adopting a Mediterranean diet include:

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Many people are still afraid to eat carbohydrates because of what they've been told in recent years. Things like the Atkins Diet and the Keto Diet have led people to believe that avoiding carbs is the only way you can lose weight or live a healthy life.

But carbohydrates are crucial for your health and unless you have a specific health complication that says otherwise, should be consumed regularly. It's important to remember, however, that not all carbs are created equal. To learn more about which carbs are healthiest and which ones you can steer clear of, we talked with a few expert dietitians.

Continue reading to learn more about the best carbs you can eat, and for more healthy eating tips check out 6 Best Eating Habits to Reduce Inflammation as You Age.

Sweet potatoes are a healthy carb that can provide plenty of benefits and can be a nutritious addition to your daily diet.

"Eating sweet potatoes regularly is a great addition to a balanced diet when you are trying to make healthy food choices. A plain medium sweet potato has around 103 calories, and four of its 20 grams of carbohydrate per serving come from fiber, a nutrient that keeps you satisfied and aids in proper gastrointestinal health. Its bright orange color indicates a high amount of beta-carotene, which is essential for eye health," says registered dietitian Carrie GabrielMS, RDN.

Curious about how to add these orange potatoes to your diet? Gabriel says, "sweet potatoes are also easy to load with other foods like black beans and salsa or ground turkey, spinach, and a little olive oil, or you can slice them up and roast them or throw them in the air fryer with some seasonings for a healthier version of French fries."

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Oats are some of the healthiest carbs you can consume because of their high fiber content.

"Oats are a carbohydrate I consume regularly because they are so versatile. Oatmeal has soluble and insoluble fiber to aid in digestion and has been proven to have anti-diabetes and cholesterol-lowering properties. It is great to cook oats traditionally on the stove. However nowadays, making overnight oats with a variety of fruits and nuts, or baking your oatmeal into squares or muffins in the oven, cutting it into pieces, and serving it with a scoop of Greek yogurt is also a popular way to consume this satisfying complex carbohydrate," says Gabriel.

RELATED:What Happens to Your Waistline When You Eat Oatmeal

People often choose quinoa as an alternative to rice, which can provide you with plenty of helpful fiber.6254a4d1642c605c54bf1cab17d50f1e

"Quinoa is a source of carbohydrate that is healthy to consume on a regular basis. Not only does it contain fiber, but it is also a source of protein to help you stay full and meet your daily requirement," says registered dietitian Jinan Banna, PhD, RD.

Fruit is a great way to get your daily servings of carbs in, and their natural sweetness can help curb sugar cravings as well.

"Apples are also rich in soluble fibers with prebiotic benefits. Pectin is one such example, and it provides the necessary nourishment needed to support the production of short-chain fatty acids (SCFAs) to fuel our gut microbiome. Plant-based sources like beans, legumes, nuts, and seeds are also rich in these soluble fibers," says registered dietitian Rachel Fine, RDN and owner of To The Pointe Nutrition.

While many people are afraid to eat bread, there is no reason to fear a whole grain or whole wheat bread because it contains plenty of helpful nutrients.

"Whole grains (like quinoa, brown rice, and whole-wheat bread) contain fiber, vitamins and minerals that help keep you fuller longer. They also provide satiety after a meal or snack so you're less likely to overeat," says registered dietitian Janet Coleman, RD with The Consumer Mag.

Although many people might not think of them as a carb, legumes and beans are a healthy carbohydrate source.

"Legumes such as beans, lentils, chickpeas are starchy but also an excellent source of plant protein and fiber. Many studies have found that including them regularly can help with heart health, blood pressure, decreasing risk for cancer, and weight management," says registered dietitianVandana Sheth, RDN, CDCES, FAND.

Adding berries to your daily diet is a delicious way to ensure you're getting the proper nutrients your body needs on a daily basis.

"Berries are delicious, high in fiber, and rich in vitamins, minerals, and antioxidants. They are a perfect sweet treat as is or added to a meal," says Sheth.

And lastly, don't forget about your veggies. These healthy carbs are crucial for your health and should be consumed regularly.

"Vegetables are a great source of vitamins A and K, as well as potassium. They're also low in calories, which is good news if you're trying to lose weight," says Coleman.

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8 Best Carbs You Should Be Eating Every Day, Say Dietitians Eat This Not That - Eat This, Not That

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If your blood is putting too much pressure on the walls of your arteries over an extended amount of time, you're most likely dealing with hypertension, also known as high blood pressure. Increasing blood pressure can stem from a few things, such as your poor eating or drinking habits, as well as lifestyle habits such as lack of exercise or smoking cigarettes.

There are numerous ways to lower your blood pressure, one of which is to change what you put into your bodyand that goes for both foods you should add to your diet as well as those you should cut out. When it comes to cutting things out, there is one eating habit you could be doing that is causing chaos on your blood pressure, and it could make a big difference on your health if you stop it. According to Laura Burak MS, RD, founder of GetNaked Nutrition and author of Slimdown with Smoothiesone major eating habit wreaking havoc on your blood pressure is consuming too much sodium.

"One of the most common dietary habits when it comes to possibly increasing your blood pressure is consuming a diet high in sodium," says Burak. "Which surprisingly, doesn't come from the salt shaker but rather from processed, packaged foods like deli meats, smoked and canned foods, and snack foods like chips and dips."

According to Burak, the American diet is laden with these salty foods, and some people can be more sensitive to them.

Instead, she recommends focusing on consuming more fresh fruits and vegetables. She also recommends eating less packaged items, rinsing off canned foods before eating them, and opting for less salty foods like grilled chicken instead of deli chicken.

There's another eating habit Burak suggests can affect your blood pressure that's exacerbated by consuming too many salty foods: being chronically dehydrated.6254a4d1642c605c54bf1cab17d50f1e

"We simply don't drink enough water, and when you couple a high sodium diet with a lack of water intake, it is a recipe for retaining water, not feeling so great, and possibly increasing your blood pressure," says Burak.

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Although stress is not an eating habit, Burak states that stress is currently and adamantly present in our daily lives, and it still can easily affect our blood pressure through food.

"Higher levels of stress go hand in hand with food choices, which is why you might find yourself reaching for salty crunchy chips or sugary chocolate when you're extra stressed, which in turn can both affect your blood pressure.

Constant sitting is also a non-food-related habit that still affects your body and what it consumes. Burak suggests that a lack of movement causes the food in your body to remain stagnant.

"Since the pandemic, we are more sedentary than ever," says Burak. "There is overwhelming research that moving your body consistently and staying in good shape keeps your heart strong and healthy, and blood pressure at a safe level. Moving and sweating also helps to flush out excess salt intake which can only help blood pressure."

However, although not an eating habit per se, it still affects the way your body handles food.

"When you start at the top and find ways to lower your stress levels, for example by walking outside most days, then your eating and drinking habits will also most likely improve," says Burak. "Looking at the big picture when it comes to habit changes is the most effective and long-lasting way to slowly improve your overall health."

RELATED: The Best Diet to Lower Blood Pressure, Says Dietitian

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image:Jordan Kharofa, MD. view more

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While recommended screenings beginning at age 45 have helped decrease colorectal cancer cases in older adults, cancer rates are continuing to increase in younger populations.

Since 2009, the rate of new colorectal cancer diagnoses in patients under age 50 has increased by 2% each year.

"When I started practice and residency around 2010, Id uncommonly see patients who were less than 50 years old," said Jordan Kharofa, MD, associate professor in the Department of Radiation Oncology in the University of Cincinnatis College of Medicine, a University of Cincinnati Cancer Center member and a UC Health physician. "But more and more were seeing these patients in our clinics now to the point where it doesnt strike us as an exception to the rule."

The research is still unclear exactly what is causing increased cancer rates in young people, but Kharofa said one hypothesis is that patients diets and the bacteria in their gut are contributing factors. This led he and his colleagues to research the relationship between bacteria in the fecal microorganisms, or microbiome, and rates of colorectal cancer in younger populations.

Kharofa delivered a poster presentation on his findings at the recent American Society of Clinical Oncology annual meeting in Chicago.

The microbiome is a term used for the collection of microbes, including microorganisms like bacteria, that live on or in the human body. Kharofa said advances in DNA sequencing have allowed researchers to better characterize what species of bacteria are present in the microbiome, leading to a boom in research over the past 10 years.

In the past, wed have to culture specific bacteria and isolate them, and thats really complicated, he said. But now with the genetics and the cost of sequencing going down, we can quickly characterize what species are where and try to understand if they have implications for normal health and disease.

Kharofa said previous studies have shown that certain bacteria species present in the gut are associated with colorectal cancer. The research team then asked the question if these cancer-causing bacteria were elevated specifically in younger colorectal cancer patients compared to older patients and to healthy patients.

Kharofa collaborated with a team including Nicholas J. Ollberding, PhD, a Cincinnati Childrens Hospital Medical Center bioinformatician and associate professor in the UC Department of Pediatrics. Using genetic data from 11 previous studies, the team analyzed microbiome data from 609 patients who were healthy and 692 patients with colorectal cancer.

The research found two species of bacteria most closely associated with causing colorectal cancer were not found in higher levels among young patients, meaning these bacteria are unlikely to be responsible for increased cancer rates in young people.

Five other bacteria were found in higher levels in young people, including one species that is associated with a sulfur microbial diet, or a diet that is both high in processed meats, low-calorie drinks and liquor and low in raw fruits, vegetables and legumes.

Other epidemiologic studies without access to stool have revealed connections between a sulfur microbial diet and a higher increased risk of cancer in younger people, and Kharofa said this study is consistent with these previous findings.

Although these patients arent obese, there may be dietary patterns that happen early in life that enrich for certain bacteria such as this one, Kharofa said. Its not that what youre eating has carcinogens in them, but the byproducts produced during bacteria metabolism may lead to carcinogenic chemicals. Its possible that interactions between diet and the microbiome may mediate the formation of colorectal cancer cells and heightened risk in younger populations over the last several decades.

While more research is needed, Kharofa said a tangible takeaway from the study is for young people to eat more raw fruits and vegetables and legumes and less processed meats in their diets.

Theres still a lot we dont understand about how the diet influences the microbiome and how that might influence cancer, but this is a small sneak peek at something that might be going on, he said. Theres a lot of reasons to eat less processed foods and diets rich in raw fruits, vegetables and legumes, and this might be one more.

Kharofa said further research will look to learn more about the bacteria species that were found in higher levels in younger patients and how these species contribute both to the development of cancer and to the cancers response to treatment.

As the role of bacteria becomes clearer, there is also the potential for more advanced and tailored screening for younger patients.

Its really difficult to just screen everybody because the rates are pretty low in the entire population of individuals less than 45 years old, he said. But if you are able to profile the microbiome and maybe do targeted screening in some patients who had higher risk based on their stool, that might be a worthwhile investigation.

Even if a person is younger, Kharofa said anyone with symptoms should be evaluated by a doctor. Signs and symptoms of colorectal cancer include rectal bleeding or blood in the stool; persistent abdominal discomfort, including gas, bloating, fullness or cramps; diarrhea, constipation or feeling that the bowel does not fully empty; unknown weight loss; fatigue and vomiting.

Screening is for asymptomatic people, and anyone with symptoms needs to be evaluated, Kharofa said. We unfortunately see these patients presenting later at diagnosis because their symptoms were ignored. If youre young and you have symptoms, you need to be evaluated.

Other contributing authors to the research were Senu Apewokin, MD, associate professor in the UC College of Medicine, and Theresa Alenghat, PhD, member of Cincinnati Childrens Hospital Medical Centers Division of Immunobiology and an associate professor in the UC Department of Pediatrics.

Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert system.

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Beyonc looks so flawless that it's hard to believe the singer is 40. She's been known for her fierce attitude and known as a beauty icon since her start in the late nineties. Still married and "drunk in love" with her husband, Jay-Z, they have 3 children together. Now, as a mother and wife, Beyonc still dominates the music charts and both the celebrity and beauty worlds.

Headlining and performing at numerous events throughout her career, she took to her new Netflix documentary to discuss her performance at Coachella in 2018. In this documentary, Beyonc opens up about her diet and what she cut out of it to meet her goals. With everything she cut out, Beyonc couldn't have helped but state that she was left hungry. With the help of Men's Health, we wrapped up what Beyonc cut out of her diet and what she ate instead. For more celebrity news, check out The Dangerous 'Met Gala Diet' Kim Kardashian Followed To Drop 16 Pounds.

Carbs get a bad rap. They're looked at as being dangerous for weight gain and causing sluggish behavior. Although too many carbs can have negative effects, it turns out that your body does need them.

Not consuming a sufficient amount of carbs could prevent your body from properly getting all the energy it needs to burn throughout the day. If this happens, there is a good chance that your energy levels could lower throughout the day. You might also get bad breath, become constipated, and develop headaches and cramps.

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Cutting out meat is a standard in vegetarian and vegan diets. If you specifically cut out red meat, you can obtain some benefits, such as reducing inflammation and lowering your risk of heart disease and high cholesterol.

However, you have to be careful, as you can lose potential necessary nutrients your body needs as well as develop a low iron count.

RELATED:The Dangerous Side Effect of Eating Red Meat, New Research Suggests

According to the Dietary Guidelines for Americans, you're supposed to eat about 8 ounces of seafood per week. Fish can be eaten as a substantial protein and can even help you lose weight because it makes you feel full and cuts down your fat intake.

However, not consuming fish lessens the risk of consuming harmful toxins into your body that could affect your health. This includes consuming mercury which, if consumed too much, can affect your hearing, vision, and coordination challenges three things Beyonc needs for performing!

Opting out of sugar in your diet can help you be in tip-top shape quicker. For starters, cutting out sugar means you'll lose belly fat, feel less bloated, your skin will improve, and you'll feel more energetic (which is perfect if you're about to perform a big concert). More importantly, your heart health will improve, upgrading your overall body health and organ health.6254a4d1642c605c54bf1cab17d50f1e

RELATED: The #1 Best Food to Crush Sugar Cravings, Says Dietitian

For the lactose-intolerant, this seems like an easy switch. However, cheese lovers and yogurt eaters might think differently.

However, giving up dairy does come with benefits. If you're dairy-sensitive, cutting it out could help stabilize inflammation. You could also experience less bloating and regulate your digestion, as well as help clear your skin. If you choose to cut out dairy, just make sure you're getting your vitamin D and calcium from elsewhere.

Although Beyonc never came out to say the exact type of diet she was on, it sounded like it was more aligned with the vegan keto diet based on how it was described.

The vegan ketogenic diet is low in carbohydrates, high in fat, and moderate in protein. For this diet, carbs are typically reduced to 20 to 50 grams per day to reach and maintain the state of ketosis a metabolic process where your body burns fat instead of glucose and uses it as fuel.

Typically, the high fat comes from high-fat animal products. However, the vegan part of this diet doesn't use animals. They will only consume plant-based foods such as vegetables, fruits, and grains. In this diet, you can reach your high-fat intake by consuming fattening plant-based products such as coconut oil, nuts, and avocado.

Kayla Garritano

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In a recent video on his channel, YouTuber and musician Randolph shares his experience of cutting out all added sugar from his diet. This includes giving up soda, which he describes as "liquid sugar" and the source of most of the sugar he consumes each day.

At the start of the week he admits to weighing probably the most he has ever been at 309 pounds. "Honestly, it's so disappointing," he says. "When I got married, I was 227 pounds and I was really happy with that, I just couldn't sustain it."

Randolph begins by ordering the same thing from Chipotle for lunch for the first couple of days before deciding to make his own burritos at home. "Eating the same food every single day is a very easy way to stop you doing a certain diet," he says. "[But] what I was finding is that because I was trying to not eat sugar, I was just not eating as much. And I don't think that's a smart thing to do."

Some challenges arise later in the week when Randolph has to go on a trip for work, and he fully anticipates giving in to the lure of fast food, but he succeeds in staying consistent. "Usually when I'm dieting and trying to eat better, it all goes out the window when I travel," he says. "You don't have as much time, you don't have the luxury to check food. But I'm happy to say, I did actually do very well."

Ultimately, he ends up losing up to a pound and a half each day for the first several days of the challenge, and weighs in at 306 pounds at the end of the week. Encouraged by this initial weight loss, Randolph says he believes he could quite happily continue with this low-sugar diet.

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Dr. Naomi Torres-Mackie on the psychological benefits of a healthy diet |

Can eating better truly impact how we feel about our mental wellbeing? Doctor Naomi Torres-Mackie, a psychologist in New York, says that it can.

Healthy eating isnt just good for our bodies; its good for our minds. So says Lenox Hills Dr. Naomi Torres-Mackie. The Head of Research at the Mental Health Coalition since 2020, Dr. Mackie, has a long history of helping her patients process all types of traumas. She advises her patients that creating a firm foundation of wellness starts with what you put into your body a substance, food, water, or trauma.

Dr. Naomi Torres-Mackie wears many hats to protect patients from the traumas of mental illness at her practice at Lenox Hill Hospital. Although currently stationed in New York and practicing as a postdoctoral fellow in the Northwell Health group, she has a complete background in her field. The doctor plays the Adjunct Professor of Psychology at the esteemed Columbia University. Her other accreditations include being a co-founder of a social justice-focused medical and clinical psychology consultancy known as Nascent Consulting.

Dr. Torres-Mackie authored her Dissertation around strength construction under stigma and strain, making her uniquely placed to connect the dots between mental illness and outside influences. One of those outside influences lies in what we eat. Here are some of her thoughts on eating well and mental wellness.

When we hear the words Healthy Eating, most of us instinctively groan. Whats life without a bit of sugar and fat? However, if we consistently overeat sugars and fats, we risk high blood pressure, diabetes, and heart diseases. We dont manage our weight; the same things can happen. Doctors dont look at as closely how that unhealthy diet would impact our minds.

Our brains require recommended levels of vitamins and minerals to maintain healthy functioning. This means getting enough B-vitamins to grow healthy blood cells, getting enough calcium to create new bone, and eating the right things so that your body continues to produce enough serotonin and dopamine. These two chemicals connect to the brains ability to fight off mental instability and things like depression and anxiety. Eating healthy foods more regularly helps us to produce the correct chemical compounds. It, therefore, gives us the energy we need to maintain a positive stance against our mental ill-health.

Dr. Torres-Mackie, the head of research in the Mental Health Coalition, shared her thoughts on the links between healthy eating and healthy thinking with us.

Preliminary and later research has shown a vital link between mental wellness and a nutritionally improved diet. It makes sense that if you do not put the right chemical compounds into your body, your brain doesnt have those compounds to act upon. Ergo, eating healthily is the fastest path to improved mental functioning.

Its not an overnight fix, but it seems like a great place to begin.

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As the COVID-19 pandemic continues to worsen burnout and fatigue, many people are eager to take a deep breath and find a more balanced approach to lifeat home, at the office, and at the gym.

There are signs that people are now chasing the mental-health benefits of exercise even more than the physical ones. According to a 2022 trends report from online fitness-class scheduling platform Mindbody, the top two reasons that Americans work out are now to reduce stress and feel better mentally. Thats a striking change from even the recent pre-pandemic past; in 2019, controlling weight and looking better were top motivators for many exercisers, according to Mindbodys report from that year.

Similar trends are appearing in scientific literature, says Genevieve Dunton, chief of health behavior research at the University of Southern Californias Keck School of Medicine. People are reporting slightly different motives for wanting to be active, compared to before the pandemic, Dunton says. The reasons are certainly more about stress reduction, anxiety release, and improved sleep.

The link between physical activity and mental wellness is well established. People have talked about the mood-boosting runners high for at least half a century, and countless studiesincluding one conducted by Dunton during the pandemicconfirm that exercise can improve mental health and mood, potentially even preventing or lessening symptoms of depression for some people. But the pandemic seems to have heralded a culture shift in the fitness world, as in so many others: Mental wellness is no longer a happy side effect of a workout routine meant to torch calories or sculpt a six-pack. For many people, it is now the whole point.

Everything shifts when the world gets turned upside down, Dunton says. If one is dealing with sleep issues or feeling very anxious or stressed, that becomes the number-one priority, and the other priorities shift downward.

Fitness brands have picked up on this change, says Natalia Mehlman Petrzela, an associate professor of history at the New School and author of Fit Nation, a forthcoming book about the history and culture of exercise in the U.S. You see now a lot more exercise programs marketing themselves as [for] mental health or self care, rather than [with] a competitive, hard-driving ethos, she says.

Super-intense fitness studios are even adapting to fit the moment. Tone House, which offers athletic conditioning classes that are often called the hardest workouts in New York City, has brought down the intensity lately, says chief operating officer Elvira Yambot. The brand recently began offering intermediate and introductory versions of its signature workout, in recognition that you may not [always] want to go 500% in an advanced classand that lots of people are a little out of shape after being extra sedentary for the last couple years, Yambot says.

Compared to pre-pandemic times, more people are now booking recovery services to help them stay well, such as sessions in Tone Houses NormaTec compression therapy devices, Yambot adds. Both Mindbody and fitness startup ClassPass identified recovery serviceslike massages and sauna sessionsas growing trends in recent reports, and the Wall Street Journal has reported on the number of rest and recovery classes popping up in traditional gyms.

Tone House is considering adding more wellness servicesand perhaps even yoga classesto its schedule, Yambot says. That might be surprising given the brands reputation, but it goes back to a more balanced wellness plan, but also a larger approach to life, Yambot says. Its no longer a trendy term. Work-life balance is something that even New Yorkers are looking to incorporate now, more so than before. (For the record, Yambot says Tone House never set out to become the hardest workout in New York.)

Does that mean the days of high-intensity, physically punishing workouts are over? Not necessarily. According to ClassPass 2021 fitness trends report, 60% of people prefer high-energy workouts on stressful days, compared to 40% who go for calming activities like yoga. And Joey Gonzalez, CEO of Barrysa brand known for grueling bootcamp classessays some of his studios are actually seeing higher attendance rates now than before the pandemic. I dont think there will be this major shift from high-intensity to low-impact, he says. Theres always a time and a place for different types of exercise.

Thats probably true, Petrzela says. What we might be seeing is not so much a change in the actual exercise modalities that people are participating in, but more in their approaches to them, she explains. Take CrossFit, which is known for workouts that feature exercises like Olympic weight-lifting and cardio circuitsand an intensity that some people allege has driven them to injury. The workouts are still intense, but the brands new CEO recently told TIME he is committed to making CrossFit a healthier company, culturally speaking.

At Barrys, mental health is also becoming a higher priority for the brand, even if its core offerings arent changing drastically, Gonzalez says. Each year, Barrys sponsors a challenge for members: essentially, a push to attend lots of classes over a month-long period. This year, the challenge had a mental health theme. Participants got a free trial of the therapy platform BetterHelp if they signed up, and Barrys hosted virtual conversations about mental wellness.

A gentler, slower pandemic-era mindsetwith an extra focus on mental healthmay have softened the edges of some tough workouts for now. But Petrzela suspects that a newfound dedication to mental well-being is not the only thing motivating people.

Even with meditation and gentler mindfulness practices, there are a lot of people who engage in those to self-optimize and be better at other things, Petrzela says. In American culture, she says, mindfulness is often just another way to work on improving your hustle, not taking a rest from it.

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Write to Jamie Ducharme at jamie.ducharme@time.com.

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