🍎 Progress, not perfection

Plus: A magnetic depression treatment & why parents get burned out

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goodnesslover.com #15 | May 22 Welcome to Goodness Today: Your go-to for the latest breakthroughs in science-based natural medicine news and inspiring tips for better health. Here's what's in store for you today: Unraveling riddles about your body's happy hormones and a serotonin-boosting stir fry recipe. Plus: Why you're never "too old" to start exercising A magnetic innovation that could revolutionize depression treatment Busting the myth of the perfect parent The actual science of happiness LIFESTYLE MEDICINE Fit at fifty (and beyond) Didn't spend much time exercising when you were younger? It's not too late. A longitudinal study of over 11,000 Australian women found that maintaining at least 150 minutes per week of physical activity during midlife is crucial for better physical health later in life. Participants aged 47-52 were monitored from 1998 to 2019, checking in every 3 years with regular physical and mental health assessments. Results showed that consistently meeting 150-minute weekly exercise goals led to better physical health scores at age 70 than those who didn't. Here's the best part: Even if participants didn't exercise regularly before middle age, exercising in midlife led to physical health benefits similar to those who exercised regularly when they were younger. So start adding more movements to your day, whether at home, while commuting, or in the office. PSYCHIATRIC INNOVATIONS A magnetic breakthrough to treating depression There's a new kid on the block when it comes to treating the blues. Published in the Asian Journal of Psychiatry, a new study unveils the potential of ELF-ELME (Extremely Low Frequency Magnetic Environment) technology, a head-mounted device that channels ultra-low frequency magnetic fields, to revolutionize depression treatment. This device emits a gentle magnetic field, believed to rejuvenate mitochondria and combat depression-related lethargy. In an initial trial, four male participants took part in daily two-hour sessions. After eight weeks, they experienced a remarkable improvement in mood. Sure, it's a small-scale study, but it's bursting with promise. If successful, this innovation could revolutionize depression treatment by offering a non-invasive and safe alternative to popping antidepressant pills. PRESENTED BY GOODNESS LOVER Minding your microbes Welcome to the era where mental health is now in the spotlight. Treatments aren't confined to pills anymore. Positive habits like mindfulness, deep breathing, and gratitude are now scientifically validated. Even technology has made advancements in this field. But there's an underlying process in your body that affects your mental health and often goes unnoticed: the gut-brain axis. When your gut is healthy, your mind will be, too. And what better way to do this than giving your gut microbes the exact food they need through Goodness Lover's Better Gut Prebiotic Fiber Plus. This is specifically designed to nourish and support your good gut bacteria. It also helps eliminate unwanted gut bugs, flush away toxins, promote weight loss, and increase regularity. Feeding your gut is just one teaspoon away. MENTAL HEALTH Perfectionism, parenting, and prioritizing self–care Is perfection really the name of the game when it comes to parenting? In a US study involving 700 parents, researchers uncovered that the relentless pursuit of perfection can actually backfire, leading to major burnout, and mental health hurdles for the kids. 57% of the surveyed parents reported feeling the burn. From worrying over what others think to the Herculean task of maintaining a pristine household, the pressure is real. But the more time that parents spend playing with their kids, the fewer structured activities, and the more they prioritize self-care, the less anxiety and depression for the kids. It's a much better goal to shoot for being a positive parent than a perfect parent. MENTAL HEALTH If you're happy and you know it… stay consistent Ever wonder if those positive psychology habits — like gratitude and mindfulness — actually work? Short answer: Yes, they do. But the catch is: You have to be consistent. In a first-of-its-kind study, researchers from the University of Bristol tracked students after they took a Science of Happiness course, where they learned science-based happiness strategies. After taking the course, 228 students reported 10% to 15% improvement in their well-being. After 1 to 2 years, however, only 51% of the group maintained their positive attitude. The key? They continued to practice at least one recommended activity taught during the course, whether that's gratitude, meditation, exercise, journaling, or kindness. This study highlights the value of actively working on your mental health like how you would when staying physically fit. So which happiness strategy are you going to start today? HEALTHY BYTES Exploring the Latest Health News 5 simple things you can do to heal your gut, boost your mood & shift stubborn weight* Could this be the "hidden" cause of fatigue, anxiety, depression, brain fog, and gut issues?* New study finds the best (and worst) foods to help prevent uterine fibroids Why we forget: New insights into everyday memory Some cases of Alzheimer's caused by two copies of a single gene The 11 best natural remedies for hot flashes, and 3 to avoid Strength training for seniors: A 20-minute workout Nutrition experts' natural remedies for hay fever as pollen rises *A message from our sponsors GOOD THINKING Today's Brain Game: How well do you know your happy hormones? The body's "happy hormones" are neurotransmitters that promote positive feelings and well-being. These include dopamine, endorphins, serotonin, and oxytocin. So riddle me this! Which happy hormone do these riddles pertain to? 1. I'm the natural pain reliever in your brain, Helping you cope with physical strain. I'm released during exercise and laughter too, Giving you a euphoric feeling that's true. What am I? 2. I'm the mood stabilizer that keeps you content, Helping you feel happy and prevent discontent. I'm boosted by sunlight, exercise, and good sleep, Leaving you with a sense of well-being that's deep. What am I? 3. I'm the "love hormone" that promotes bonding, Strengthening relationships and feelings of belonging. I'm released through touch, trust, and empathy, Leaving you with a sense of calm and serenity. What am I? 4. I'm the reward that drives your brain, Motivating you to seek pleasure again. I'm released when you achieve a goal, Giving you a sense of control. What am I? GOODNESS ON A PLATE Serotonin–boosting Tofu Stir Fry Indulge in this vibrant dish, featuring marinated tofu cubes sautéed with a colorful medley of vegetables, all served atop a bed of fluffy quinoa. Each ingredient plays a vital role in promoting serotonin production—the neurotransmitter responsible for mood regulation and relaxation. Tofu, rich in tryptophan, serves as the cornerstone, while quinoa, spinach, and other vegetables provide essential nutrients and fiber. Incorporating these foods into your diet can help support serotonin production and promote your mental well-being. Ingredients: For the Tofu Marinade: 14 oz (400g) firm tofu, drained and pressed 2 tablespoons tamari 1 tablespoon date paste 1 tablespoon rice vinegar 1 teaspoon grated ginger 2 cloves garlic, minced 1 tablespoon sesame oil For the Stir-Fry: 1 cup quinoa, rinsed 2 cups water or vegetable broth 2 tablespoons olive oil 1 onion, sliced 2 bell peppers (any color), sliced 1 cup broccoli florets 1 cup sliced mushrooms 2 cups spinach leaves Salt and pepper, to taste Sesame seeds and chopped green onions, for garnish (optional) Instructions: Start by marinating the tofu. In a shallow dish, whisk together the tamari, date paste, rice vinegar, grated ginger, minced garlic, and sesame oil. Cut the tofu into cubes and add them to the marinade, making sure they're evenly coated. Let the tofu marinate for at least 30 minutes, or longer if possible. While the tofu is marinating, prepare the quinoa. In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the marinated tofu cubes (reserve any excess marinade) and cook until golden brown and crispy on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside. In the same skillet, heat the remaining tablespoon of olive oil. Add the sliced onion, bell peppers, broccoli florets, and sliced mushrooms. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp. Add the cooked quinoa, marinated tofu (with any remaining marinade), and spinach leaves to the skillet. Stir well to combine and cook for an additional 2-3 minutes, or until the spinach is wilted and everything is heated through. Season with salt and pepper to taste. Serve the tofu stir-fry over the cooked quinoa, garnished with sesame seeds and chopped green onions, if desired. THAT'S A WRAP Thank you for reading Goodness Today Here's the solution to today's challenge. Did you get all the answers right? 1. Endorphin 2. Serotonin 3. Oxytocin 4. Dopamine That's all the goodness for today. We appreciate all your replies! One thing's coming out as a pattern: People are hungry for healthy food. We understand the challenge of eating better as we're surrounded by food that can wreak havoc on our gut health. As one of our newsletter readers, L. Rowley, pointed out, "The SAD [Standard American Diet] lives on and on. It seems impossible to turn the ship very quickly." Unfortunately, this is the reality we're in right now. That's why our naturopath is hard at work coming up with all these wonderful recipes you can try at home. It may feel like swimming against the current, but every nutritious meal you add to your diet is one step closer to being healthy. Why don't you try our tofu stir fry recipe this week? Let us know how it goes. And if there's any health topic you'd like to know more about, please let us know and we'll do our best to find the latest studies. Sarah, Matt, and the Goodness Lover Team Was this email forwarded to you by a friend? Get your own here. Sponsor Our Next Issue Do you have a special product that can help over 250,000 people overcome their health challenges? Get in touch with us today. Share the Goodness & Earn Goodies Do you have friends who'd love our content too? 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