Statins rank as some of the most frequently prescribed medications in the United States—the Cleveland Clinic says 92 million U.S. adults take statins to lower their risk of cardiovascular complications, especially those with high cholesterol, diabetes, or existing heart conditions. Statins prevent cardiovascular diseases, including heart attacks and strokes, by inhibiting a key enzyme the liver uses to produce cholesterol.

Rajesh Shah, MD is a board-certified interventional cardiologist and director of the Heart Attack Program at AdventHealth in Orlando. We spoke with Dr. Shah, who emphasized that statins are “a group of medications that have had exhaustive scientific evaluation over a generation to determine that they do have mortality benefit from a cardiovascular standpoint.”

However, in recent years, emerging research and reports have suggested a potential link between statin use and cognitive changes. With projections indicating that the incidence of dementia could triple by 2050, it’s important to gain a deeper scientific understanding of the effects of statins beyond heart health.

Ahead, we explore what researchers and experts have to say about whether statins cause dementia, with some evidence that shows they may actually reduce the risk.

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Do statins cause memory problems?

Statins’ primary role is to manage cholesterol, but their influence on the brain is complex due to the brain’s high cholesterol needs for normal function. Cholesterol is vital for creating cell membranes and producing certain hormones and vitamins in the brain.

Some statins can cross the blood-brain barrier, which raises questions about their impact on these critical processes: On the one hand, statins may protect the brain by improving blood flow, reducing inflammation, and lowering the risk of stroke. Stroke is a major risk factor for cognitive decline.

On the other hand, there are hypotheses that statins might interfere with the brain’s cholesterol metabolism, possibly affecting memory and cognitive functions.

However, the evidence is mixed and further research is needed to understand these interactions fully.

Do statins increase the risk of dementia?

Recent studies have explored whether statin therapy might elevate the risk of dementia, but Dr. Shah clarifies that “there has been no definite link.”

In fact, meta-analyses of observational studies suggest that statins could actually help reduce dementia, Alzheimer’s disease, and mild cognitive impairment. Furthermore, a 2022 review by neuroscience researchers sought to address this question, but the answer remains complex due to numerous influencing factors such as age, sex, genetics, ethnicity, and medical conditions. These variables can obscure whether statins truly affect dementia risk.

Given their significant benefits, especially for coronary vascular disease patients, physicians continue to prescribe statins. Despite limited alternatives that offer similar mortality benefits, the therapeutic value of statins remains high.

The Food and Drug Administration notes on statin labels that some individuals may experience memory loss or confusion while on the medication. However, these side effects are reversible upon discontinuation. The Mayo Clinic reports that there is limited evidence of a direct cause-and-effect relationship, with most studies indicating that statins do not impact memory.

If you notice memory issues while on statins, consult your healthcare provider before making any changes to your regimen. Depending on your situation, they may adjust your dosage or switch you to a different type of statin.

Statins are categorized as either lipophilic, dissolving in fats, or hydrophilic, dissolving in water. This distinction matters because some studies have linked lipophilic statins to brain-related side effects, although other research shows no cognitive differences between the two types. Your healthcare provider will help determine if an adjustment is necessary.

The takeaway

Despite ongoing discussions, based on current data, the consensus in the medical community strongly supports the benefits of statin therapy outweighing the potential risks. “I anticipate there will be continued research in this space,” says Dr. Shah. “Recommendations may change over time, but at this present time, statin therapy is a mainstay in the treatment of cardiac and vascular disease.”

For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• • New Research: Statins Might Also Slash Risk of the Most Prevalent Cancer
  • New Study: Here’s How Often You Should Poop To Reduce Your Alzheimer’s Risk
  • A Heart Doctor’s New, More Affordable Alternative for Statins
  • 9 Everyday Habits That Seriously Up Your Dementia Risk

If you’re a Tillamook fan, you might love the brand even more if you’re aware that they’re a certified B-corp, meaning the company meets “the highest standards of social and environmental performance, transparency and accountability.” Tillamook has also operated as a co-op since 1909, which means the brand is owned and led by a group of Oregon dairy farmers, not a large corporation, who have a voice in the business decisions and the future of the brand.

One June 1, 2024, that leadership team announced to Costco members in a letter from their chief supply chain officer that they were recalling a product sold at Costco between May 9 and May 31, 2024:

“Through standard food safety and quality processes, Tillamook has identified a very small quantity of gray and black plastic pieces that may be present in a limited quantity of Monterey Jack Cheese that is included in the 32 oz. package of Tillamook Monterey Jack and Tillamook Colby Jack cheese slices, with a ‘Best If Used By’ date of October 22, 2024.”

It’s said the two affected jack cheese varieties were produced for Costco locations in the Northwest region of the United States.

The recalled Tillamook cheeses are sold with in packages of 42 slices (which include 21 slices per flavor). “If you still have this item, please refrain from consuming it and return the package to your local Costco for a full refund,” the Tillamook letter states. “If you have already consumed the product without issue, you do not need to take any action, as the likely presence of the foreign plastic material is very minimal.”

It’s unclear how the matter may have made its way into the product, but Tillamook emphasizes they are “voluntarily taking action to remove this product from the marketplace,” adding this is “part of our commitment to product quality and safety at the highest levels.”

They say Costco members may contact Tillamook at [email protected] or toll free at 855-562-3568 with “issues or concerns.”

For wellness updates delivered daily, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• More Than 2,000 Products Recalled by Popular Meal Delivery Service
• A Popular Yogurt Brand Has Been Recalled in at Least One State
• 2 Over-the-Counter Pain Creams Recalled Nationwide
• More Than 200,000 Kitchen Appliances Recalled by 2 Major Brands
• More Than 300 Bags of Name-Brand Pet Food Recalled in 4 States
• What Is a Recall, and Why Do They Happen? An Expert Explains

Data suggest greater than 50 million Americans look for chronic pain relief—and if you’re one of them, you may have a preferred pain cream you keep handy. Bengay has long been a classic for conditions like backaches, arthritis, and muscle pain, and in recent years newer brands have emerged in part to appeal to holistically minded consumers with the added pledge to deliver “supernatural” levels of pain relief.

A manufacturer out of Dallas distributes two such on the market that the US Food and Drug Administration (FDA) reports are being recalled. ARG Laboratories, Inc. has executed a Class II recall of multiple varieties of each Golden Tiger Natural Pain Relieving Cream and Pain Wizard Natural Relief for Muscular and Arthritic Pain.

Golden Tiger says their proprietary Natural Pain Relieving Cream formula “has given so many people relief from pain and inflammation” and is effective for managing pain from arthritis, massage, bursitis, neck aches, headaches, cramps, backaches, bruises, muscle strains and sprains, fibromyalgia, muscle soreness, joint pain, sports injuries, and tendonitis.

Pain Wizard is said to help alleviate pain from arthritis, neck pain, tendonitis, sciatica, bursitis, leg cramps, fibromyalgia, knee pain, headaches, tennis elbow, back pain and heel pain.

Both products contain 3% of both camphor and menthol, and the FDA says the recalls are being conducted due to “Violative grade of propylene glycol used during the manufacturing process.”

Propylene glycol is employed as an additive in food, pharmaceutical, and personal care products for its thickening and blending properties—one 2014 report noted that it’s the main ingredient in stick deodorants. In 1974, the World Health Organization placed a maximum permissible daily intake limit at 25 milligrams per kilogram of propylene glycol. Toxicity can result in issues involving the cardiovascular or nervous systems, the kidneys, and more.

Varieties of Golden Tiger and Pain Wizard contain the following product specification details—all were “distributed nationwide in the USA” and sold through retailers such as Walmart and Amazon:

• Pain Wizard Natural Relief for Muscular & Arthritic Pain
  • (Camphor 3%, Menthol 3%)
  • Enriched with Capsaicin, Camphor, Menthol & MSM
  • Bottle with pump, NET WT 16 fluid oz / 473.17 m
  • Lot: 18723C3, Exp 06/30/2025

• GOLDEN TIGER NATURAL PAIN RELIEVING CREAM,
  • (Camphor 3%, Menthol 3%)
  • Enriched with Capsaicin, Aloe Vera, Willow Bark & MSM
  • Gallon Jug 128 fl. oz. (3776 ml)
  • Lot: 01823C2, Exp 01/31/2025

• Pain Wizard, Natural Relief for Muscular & Arthritic Pain
  • (Camphor 3%, Menthol 3%)
  • Enriched with Capsaicin, Camphor, Menthol & MSM
  • Tube, NET WT 8 oz (226.79g)
  • Lots 19823C4, EXP 07/31/2025; 01623C1, Exp 01/31/2025

• Pain Wizard, Natural Relief for Muscular & Arthritic Pain
  • (Camphor 3%, Menthol 3%)
  • Enriched with Capsaicin, Camphor, Menthol & MSM
  • Tube NET WT 4oz (113.39g)
  • Lot 06023C1, Exp 01/31/2025

• NATURAL PAIN RELIEVING CREAM, GOLDEN TIGER
  • (Camphor 3%, Menthol 3%)
  • Enriched with Pump Capsaicin, Aloe Vera, Willow Bark & MSM, Bottle with Pump
  • NET WT 32 fl. oz (946.33ml)
  • Lot 01823C2, 01823C1, Exp 01/31/2025

• GOLDEN TIGER NATURAL PAIN RELIEVING CREAM
  • (Camphor 3%, Menthol 3%)
  • Enriched with Capsaicin, Aloe Vera, Willow Bark & MSM
  • Tube 4 oz (113.39 g)
  • Lot 01623C1, Exp 01/31/2025

• Pain Wizard, Natural Relief for Muscular & Arthritic Pain
  • (Camphor 3%, Menthol 3%)
  • Enriched with Capsaicin, Camphor, Menthol & MSM
  • Roll-On 3 fl oz (88.7ml)
  • Lot 17323C3, Exp 06/30/2025

• GOLDEN TIGER NATURAL PAIN RELIEVING CREAM
  • (Camphor 3%, Menthol 3%)
  • Enriched with Capsaicin, Aloe Vera, Willow Bark & MSM
  • Roll-On NET WT 3 fl. oz. (88.7ml)
  • Lot 17323C3, Exp 06/30/2025

The amount of propylene glycol used in the recalled formulations is not clear. The FDA alerts do not specify how the company is remedying the situation, and it does not appear Golden Tiger has social accounts nor a customer service contact. If you purchased any of the affected Pain Wizard products, you may consider reaching out to customer service at the company or calling the number published on their site: 877-765-4093.

For wellness updates delivered daily, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• More Than 2,000 Products Recalled by Popular Meal Delivery Service
• A Popular Yogurt Brand Has Been Recalled in at Least One State
• More Than 200,000 Kitchen Appliances Recalled by 2 Major Brands
• More Than 300 Bags of Name-Brand Pet Food Recalled in 4 States

Italian culture is famous for many things—a diet that promotes longevity being one of them. It’s usually the antioxidant-rich tomatoes and other vegetables—as well as fish, olive oil and other healthy fats—that get most of the attention. In a tasty twist, medical researchers in Sicily have found that there are cases when a particular frozen treat may actually be beneficial to optimizing the health of a key organ that needs a lot of love.

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National data suggest that more than 37 million Americans have chronic kidney disease. That’s close to the very same number who are dealing with diabetes, a metabolic and endocrinological condition to which kidney issues are often closely related.

For a May 2024 study published in the international, peer-reviewed journal Medical Sciences, a team of university and medical researchers in the Sicilian coastal city of Messina noted that for patients diagnosed with chronic kidney disease, experts advise mindfulness with nutritional considerations like processed foods, sodium, saturated fat, fluid and electrolyte intake, phosphorous, potassium, and protein.

But the researchers acknowledged that such a disciplined, perhaps even bland, diet can “make it difficult to maintain the dietary regimen for excessively prolonged periods as they tend to become frustrated and unwilling to give up” opportunities to gather with friends and loved ones around these foods. “[…A]s these patients are on a restricted diet for extended periods,” they said, “ice cream could be a valid and enjoyable alternative to other foods during non-acute and moderately severe periods, making the diet less monotonous and more rewarding.”

So, as the Italians do, they found a way to introduce more pleasure. The research team followed 36 patients with chronic kidney failure, and proposed two diets: Both were low in protein and sodium, included five meals a day and encouraged the use of fruits, vegetables and extra virgin olive oil. However, Diet B replaced two snacks each week with lemon sorbet instead of the fruit participants on Diet A would eat.

After six months, the researchers checked various health indicators, such as kidney function and immune system health. They found that:

• The group who ate Diet B had healthier levels of waste product in their blood, indicating that the kidneys had done an appropriate job of filtering the blood.
• The group who ate Diet B showed “significant” improvement in certain nutritional markers such as transferrin, a protein that transports iron throughout the body.
• The Diet B group showed improved levels of lymphocytes, a type of white blood cell that helps the immune system function.

Ultimately, here was the scoop: “The results indicated that ice cream represented a good alternative food in both groups of patients regarding nutritional values and patient satisfaction,” the research team reported, adding: “This study concludes that ice cream could exert beneficial effects in addition to [chronic kidney disease] patients’ dietary regimens.”

This leads to some dessert takeaways that may apply even to many non-chronic kidney disease patients:

• Practice moderation, as eating this frozen treat “must be scheduled in a balanced diet,” the team suggested. In this study, that meant twice per week.
• Make a healthy choice. For this patient population, the researchers ruled out what they called “milk-based ice creams,” whose main ingredients they note are often milk, sugar, eggs, and sometimes, especially in the US, vegetable fats. They also note how many “fruit-based ice creams … present greater glucose contents,” when sugar is usually important for patients with metabolic issues to avoid or eat very little of. They considered yogurt-based ice creams, which they said are “experiencing growing interest.” However the protein content in frozen yogurt products was possibly a caution for this patient sample.
• “The only fruit ice creams based on water are strawberry ice cream and lemon ice cream,” the researchers said. In this case, lemon sorbet was the refreshing winner that provided enough tang to keep diets feeling diverse but staying within healthy parameters.

• • I Ate Ice Cream Every Day for a Week—Here’s What Happened
  • Her’s How Much Sugar Is Really OK Per Day, with Expert Doctors’ Guidelines
  • Craving Sugar? A Dietitian Says You May Need More of This Surprising Nutrient
  • Here’s How Much Protein You Really Need in a Day, with a Kidney Doctor’s Wisdom

Whether you’ve been a “social” smoker who only lights up over drinks with friends or you’re known to light a cigarette off the last one, there’s no denying we all crave moments to take a literal breather from stress. According to 2023 data from the American Psychological Institute, 62% of adults don’t talk about stress because they don’t want to be a burden.

As comforting—and convenient—as having a drink, a cup of coffee, or a cigarette might be, a new study says these tried-and-true ways to “deal” can all play together into an unhealthy cycle.

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A May 2024 longitudinal study published in the Asian Pacific Journal of Cancer Prevention illustrates this complexity. Medical researchers at a hospital and university in Tunisia teamed up to follow 450 smokers over the course of five years, with an average age of 46. The median daily cigarette consumption among participants was 20 each day, though the study notes “the maximum consumption … was 80 cigarettes per day. Indeed, the majority of our consultants (81.9%) consumed more than 20 cigarettes per day.” Patients were all characterized as being highly motivated to quit the habit.

About 61% of participants reported that they had made one or more previous attempts to quit smoking, with more than 72% of those attempts being successful at least once. More than 27% of participants who quit smoking but eventually began again reported stress as the primary reason.

The researchers also observed a few other patterns among participants:

• 75% smoked freely in their home
• 12.7% had no daily physical activity, while about 50% engaged in activity of 30 to 60 minutes each day
• Coffee consumption among participants ranged from zero to 10 cups a day, with a median consumption of about two cups daily
• 17.6% of patients also regularly consumed alcohol

As we inch near summer’s beach and pool days, you want to make sure you and your loved ones are trained in swimming and water safety. According to a May 2024 national report, drowning deaths have significantly increased post-pandemic, with the CDC reporting more than 4,000 drowning deaths occur in the U.S. each year—and a noteworthy 55% of Americans reporting that they’ve never taken a formal swimming lesson.

If you’ve never completed lessons or you feel uneasy around water, take it from four-time Olympic medalist Cullen Jones: Arming yourself with the tools to stay safe is one of the first ways to get comfortable. Today, at 40, Jones is an Olympic swimmer who holds the world record in the 4×100-meter freestyle relay. But at five years old, his near-death experience in the water is what first led his parents to enroll him in swimming lessons.

The Healthy by Reader’s Digest spoke with Cullen Jones, who partnered with Leslie’s Pool Supplies to offer generous advice for water safety and help protect others from the trauma that he ultimately transformed into his inspiration to become great.

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The Healthy by Reader’s Digest: Cullen, thanks for working with us to bring awareness to this. Will you share the story of your childhood experience nearly drowning?

Cullen Jones: I was five years old and at a water park with my parents. There were lifeguards and my parents present, which is important to the story because it wasn’t a situation, which is quite common, of a child allured to water and alone.

I really looked up to my father, and I went on a slide ride directly after him. He made me promise that at the end of the ride, I would keep hold of the inner tube float. The innertube had a closed center and wasn’t the open donut-like style.  At the end of the slide ride, I flipped into the air and got caught underneath the water and the innertube with its close center. I didn’t know how to get out from under it and up to the air.  A lifeguard saved me.

They say that a child can suffer brain damage when without air for 30 seconds, and I was definitely under the water for longer than that and had to be resuscitated.

This scare spurred my parents into action and immediately put me into swimming lessons. Rather than keep me away from the water, they pushed me toward it and wanted me to have the skills to be safe in, on and around the water.

The Healthy: Did that play any role in your going on to become an Olympic swimmer?

Cullen Jones: Absolutely! I went through five instructors until I finally found the right one and then I thrived. I was really drawn to the sport because of its competitive nature, but more importantly, it’s an individualized sport. As an individual athlete, I became driven to beat my own personal times, other athletes I competed directly against and my own goals. That drive really took off in college and when I made Team USA.

The Healthy: What do you want parents, guardians and caretakers of children to know today?

Cullen Jones: I want to share so much. First, swimming lessons save lives! Children who have taken swimming lessons are 88% less likely to drown than those who have not.

Second, I believe that children are irresistibly drawn to water, whether it’s a backyard pool, hot tub, pond, or river. It’s better to teach them how to be safe in and around the water than to instruct them to avoid it and hope they listen.

Drowning is the #1 cause of death in children under four years old and the second-leading cause of [death among] kids 5 to 19 years old, just behind car crashes.

After several years of leveling off, drowning deaths are now on the rise. According to the CDC, since the pandemic, more than 4,500 people die annually from drowning. That’s up 500 drowning deaths per year—or 12.5%—from 2019.

Unlike any other sport, swimming is a sport and an important life skill.

The Healthy: What are your tips for anyone who cares for children?

Cullen Jones: Here are some tips:

• Start early by getting infants into the water as early as six months old. This helps the child acclimate to the water and pool environment, easing things when it’s time for swimming lessons.
• Children can start swimming lessons as early as six years old, and I recommend that parents enroll their kids in professional swim instruction programs. It’s important for people and kids to learn to swim from trained instructors rather than from a parent or family friend.
• Keep trying until you find the right instructor fit. I went through five until I found a great match.
• To maximize your child’s enjoyment and advancement in the sport, keep playtime separate from learning, designating times for swim lessons and practice apart from regular pool recreation.

For the third year in a row, I am partnering with Leslie’s, the leading pool and spa retailer in the U.S., to help educate pool owners and parents on safety, especially at this time of year—the kick-off to the pool season—and all season long.

This involves the three tenets of water safety for pool owners: Maintaining healthy and safe pool water, ensuring a secure pool area, and encouraging swimming lessons and water safety education.

While swimming lessons help individuals be safe in and around water, pool owners should take additional precautions to prevent drownings and maintain a safe environment.

Pool supply stores offer a range of products to secure the pool area and to stay safe, including pool security fencing, gates (and locks for them), safety covers and pool alarms, as well as learn-to-swim gear and U.S. Coast Guard-approved personal floatation products.

Get your pool water tested weekly and more [often] if you encounter adverse weather or have a pool party with many people in the pool.

People should know that clear water is not clean water.

Clear-looking pool water is mistakenly assumed to be safe for swimming, according to a March 2024 Harris Poll survey. The poll found that 71% of Americans believe that clear water is clean and safe for swimming. However, it can contain contaminants that pose a danger to swimmers, and pool owners shouldn’t assume a pool is safe just because the water is clear.

So, test your water often by bringing it to a pool supply store and or try out Leslie’s AccuBlue Home.

When kids are in the pool, always supervise them! Provide dedicated, undistracted supervision. Stay alert and keep your eyes on the pool. Avoid cell phones and other distractions.

The Healthy: What are your suggestions for finding a quality swim instructor for children?

Cullen Jones: Many resources are available in local communities that offer swimming lessons, from local, dedicated swim schools to organizations like the YMCA and Boys and Girls Clubs of America. Look for certifications and experience, and ensure the instructor is certified by a reputable organization like the American Red Cross.

Leslie’s is raising funds now through Oct. 31 to support the American Red Cross and free learn-to-swim programs with Boys and Girls Clubs. You can find your local club here.  Join us in this cause online or at the more than 1,000 stores that are taking donations.

When assessing an instructor, look for a strong safety focus and a clear communication style. Most swim instructors are compassionate and patient people who love the water and want to teach people to be safe and enjoy it. It is important to find a good fit for each child. If the first instructor is not a good fit, keep trying.

The Healthy: What’s one self-care practice you refuse to skip?

Cullen Jones: I work out still to keep myself together. It is scientifically proven that working out is great for mood, mental clarity, and more. I am not perfect, but I try to monitor myself. If I am not feeling right, it is usually because I haven’t cleared my head with a workout and meditation.

• I Swam Every Day for a Year—Here’s What Happened
• 46 Secrets Lifeguards Desperately Want You to Know
• 11 of the Most Dangerous Places to Swim
• 10 Swimming Workouts That Burn Major Calories
• 11 Ways You’ve Been Swimming All Wrong

If you have summer travel planned, remember vacation can be a fun opportunity to see the sites and scenery on foot. New research suggests a commitment to regular hiking could also lend itself to some weight loss and a healthier change in body shape.

In many parts of Europe, hiking is a beloved way to get out, move the body, and appreciate nature. Biology and exercise physiology researchers in Poland have published a May 2024 study in the peer-reviewed journal Nutrients after examining the effects of Nordic walking, a full-body exercise technique that utilizes poles similar to those used in cross-country skiing, on a group of 52 overweight and obese women. All participants reported they routinely engaged in “no physical activity other than housework,” the researchers note, and they’d been diagnosed with diabetes. Study participants were between the ages of 21 and 85, with an average age of 55.

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After undergoing body composition, blood sample analyses, and some conditioning to prepare them for the regular activity, each woman followed one of the following protocols: One group tried the time-restricted eating and Nordic walking routine for six weeks, another group tried it for 12 weeks, and two control groups followed the time-restricted eating plans for the two respective periods of time, but undertook no walking routine.

The groups who’d trained in Nordic walking then embarked for 60-minute walking sessions three times each week. This included a 10- to 15-minute warm-up, 40 to 45 minutes of walking, and five to 15 minutes of stretching and breathing exercises to cool down. Participants also practiced fasting seven days a week for 14 hours each day, with a “feeding window” of 10 hours.

The six-week group saw an average weight loss of about three pounds. Their routine did not significantly impact body composition.

Among the 12-week group, the regimen led to what the researchers call a “significant weight reduction”—on average, about four pounds. That might not sounds like much, but the researchers note that their analysis showed a difference in body composition, which indicates a fitter change in the bodies’ shape even without major weight loss.

For both walking groups, the authors report regarding cholesterol values: “The LDL/HDL ratio changed with a small size effect.”

For the six-week non-walking group, weight came down an average of less than a pound, while for the 12-week fasting group, weight actually increased nearly two pounds on average.

The researchers say that based on these outcomes, it takes more time, and more permanent change, to yield the greatest improvements. Another important note is that none of the groups changed their actual diets. The study may suggest that fasting and exercise can be best complemented by shifting to a leaner, more nutritious diet.

• Dieting? A New Study Found Fasting at This Hour Was More Powerful for Blood Sugar and Weight Loss Than Cutting Calories
• Here’s the Average Walking Speed—and What It Says About Your Health
• What Is Your ‘Set Point Weight’? Here’s How To Gauge It—And Why a Doctor Says You’ll Want To
• New Finding: Walking This Far Each Day Could Reduce Risk of Heart Failure

Gabby Douglas knows being one of the best American gymnasts of all time means being an expert at balance—both literally and figuratively. After an eight-year break from the sport, last week Douglas, 28, returned to compete in the US Championships in her first bid for the Olympics in almost a decade.

Sadly today, ESPN has reported that Douglas has bowed out due to an ankle injury she sustained during training this week. More and more, athletes are showing us that the mark of a true champion is knowing when it’s time to surrender with grace and focus on their wellness.

Recently, Douglas talked with The Healthy by Reader’s Digest about foot care as a component of athletic training many fans might not think about. As part of a partnership with Dr. Scholl’s skincare line for feet, she also opened up about the value of taking time off for self-care, and what it’s like to witness the world’s growing excitement about women’s sports even outside of gymnastics.

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The Healthy by Reader’s Digest: Gabby, so many of you athletes know that your feet are the foundation for so much of what you do. Topically, orthopedically: Is there anything that might surprise us about the ways you need to pay attention to your feet?

Gabby Douglas: Yeah, I feel like feet get overlooked, especially with gymnastics. We use a lot of chalk too, which dries out the skin. On the vault, the beam, and the floor, I honestly hate dry and cracked feet because it hurts so bad when you turn on material. So I love putting reapplying that moisture and having that smooth, smooth [sole].

The Healthy: Gymnastics has always been a celebrated sport that classically features female athletes—for years you’ve had such a loyal following. There’s also unprecedented fandom around women’s pro soccer, female college athletes and newly drafted WNBA players like Caitlyn Clark. What do you think about the times we’re in and how they’re evolving for women in sports?

Gabby Douglas: I honestly think it’s great. It shows the athleticism and attributes a lot to females and women in general. Even within my sport, you have a lot of older women coming out and saying, “Hey, you don’t have to be in your prime [to try] gymnastics.” I love seeing women dominate and push the boundaries. It also inspires so many other athletes and people to say, “Hey, let’s do it. Let’s push the boundaries. She can do good. I can do it, too.”

The Healthy: We could not love that more. Another of these conversations that we love to see happening around sports right now, and really in many different careers, is the ability to take some breathing space. In 2022, you posted on Instagram saying, Hey, I’m going to take a little bit of time away. You distanced yourself from social media and also from competing. Talk about the benefit you experienced.

Gabby Douglas: Yeah. I endured so much within my career and also too with social media. So I really want make sure what I put out there, especially on social media and in person, is the best version of myself.

So I just started, for me, looking at my Instagram and noticing this is not really what I represent and I want to represent. So I took a step back and I did a lot of self-digging and I did a lot of reflection, journaling. I took that time and hopped off socials, took that time with my animals and my farm, which is very therapeutic and amazing. Just to look deep within myself and say, OK, who do I want to represent? I want to be the best version of myself.

The Healthy: That’s great. Tell us a little bit about your own wellness routine, if you would.

Gabby Douglas: I look at my whole body, even mental, skin, everything, as being one big machine. You can’t do one without the other. So I do a lot where it comes to mental and physical. I do a lot of icing. I do a lot of heating, and especially at night … I love taking care of my feet … I love doing the [Dr. Scholl’s] foot mask, which has a lot of essential oils in it, and Epsom salt too.

The Healthy: What is the one self-care routine that you refuse to skip?

Gabby Douglas: Oh man, I refuse to skip all of it. [Laughs.] I can’t rest at night if I don’t do it all.

For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• Mariska Hargitay’s Latest Passion for Women Includes Someone Else, Too
• Ashley Graham Reveals Why She Never Uses the Word “Indulge”
• The NFL’s Damar Hamlin Says This One Thing “Made a Big Difference” To His Heart Recovery
• Maria Shriver:”Everywhere I’m Going, People Want To Talk About Women’s Health”

Sweating is an essential physiological process that helps control body temperature, especially during physical activity. As the body’s temperature rises during exercise, sweat glands release moisture that evaporates from the skin, cooling the body to keep its internal temperature stable.

Experts explain that it is good to sweat while working out—without sweating, you would overheat. Kendra Weekley, MS, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition who also holds a master’s degree in exercise science, highlights the importance of this process: “Overheating makes exercise feel harder than it really is,” referring to the increase in the rate of perceived exertion (RPE), a measure of how difficult a workout feels. She adds, “Overheating can also increase your heart rate and decrease blood flow to the muscles and the brain.”

While sweating helps regulate your body temperature, could it also assist in burning calories? Ahead, experts answer whether sweating can lead to calorie burn, explore why sweat levels vary from person to person, and discuss the advantages and disadvantages of sweating.

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Does sweating burn calories?

While sweating does use up some energy—since the body expends energy to heat the water produced by sweat glands—the amount of calories burned purely through sweating is quite minimal. Weekley shares that the main source of calorie burn during exercise is the activity of the muscles, not the production of sweat.

If you’re curious about how many calories you can burn through sweating, Weekley points out that it primarily depends on the intensity and duration of your exercise. “The longer your core temperature is elevated, the more calories are being burned,” she explains. “Burning calories depends on someone’s muscle mass, intensity and duration of the workout being performed, fueling strategies, and so many other factors. Calorie burn is not a one-size-fits-all.”

This naturally leads to another common question: Does sweating indicate a high metabolism? Many factors influence metabolism. Weekley states, “An elevated core temperature is going to drive metabolic demand, and if you are well hydrated, your body might sweat more when your core temperature is elevated.” This suggests that sweating can indicate an effective metabolism and good hydration.

Since metabolism involves the transfer of heat, more heat production through exercise could boost metabolism, although there is a limit; if the body becomes too hot, metabolic processes can slow down.

Why do some people sweat more than others?

The amount of sweat an individual produces can be due to several influencing factors. Here are some key determinants:

• Health conditions: Conditions like hyperhidrosis lead to excessive sweating. Melissa Holtz, CNP, a dermatology nurse practitioner at the Cleveland Clinic, explains, “When we’re sweating too much, it’s thought to be an abnormal or an exaggerated central response to normal emotional or physical stimuli. Usually, the glands themselves are normal. You’re just having an exaggerated response to normal stimuli.”
• Age: Younger individuals generally sweat more than older adults. As people age, the efficiency of thermoregulation changes, meaning older individuals may store more heat and sweat less.
• Gender: In general, men sweat more than women due to physiological and hormonal differences.
• Fitness level: Active individuals, particularly those with more muscle mass and aerobic capacity, tend to sweat more and might start sweating sooner and more intensely as their bodies are better adapted to regulate temperature.
• Weight: Individuals who are overweight or obese may experience increased sweating because of the greater degree of insulation more body fat provides.
• Environment: Humidity, temperature, elevation, and wind can affect sweat production.
• Hydration status: Well-hydrated individuals sweat more because their bodies don’t need to conserve water for other functions.

The benefits of sweating

Sweating offers additional health benefits beyond its main role in body temperature regulation:

• Detoxification: Recent 2022 research suggests that dynamic exercise can effectively remove heavy metals through sweating, potentially more effectively than exposure in static, hot environments like saunas. However, it’s important to remember that the liver and kidneys are primarily responsible for detoxification.

• Skin health: Sweating can enhance skin hydration, according to some studies.

• Immune function: Research suggests that components found in sweat, such as dermcidin, have natural antibiotic properties. This means that sweating can potentially help combat harmful bacteria and infections on the skin.

The disadvantages of sweating

Despite its benefits, sweating can also present some drawbacks. Primarily, it leads to the loss of fluids and electrolytes, which are crucial to replenish after exercise. For those who sweat heavily—evidenced by wet clothes or white salt lines on the skin—restoring these lost resources through hydration is essential. “Two to three cups per pound of body weight lost is the current recommendation for replenishing fluids after exercise,” notes Weekley.

Edidiong Kaminska, MD, FAAD, a board-certified dermatologist, explains that while sweating helps eliminate impurities from the body, it can also clog pores, leading to breakouts and other skin issues. Excessive sweating can also trigger seborrheic dermatitis (dandruff), especially in those naturally prone to this condition.

For wellness updates delivered daily, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

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Cardiovascular disease remains one of the leading causes of death globally, with the World Health Organization (WHO) reporting that this condition accounts for almost 18 million deaths each year. This represents 31% of all fatalities.

This staggering statistic underscores just how important effective prevention strategies can be, with lifestyle factors you can control such as physical activity, smoking, alcohol consumption, and particularly diet all influencing your risk of heart disease.

While you probably know the basics of a healthy diet—whole grains, lean proteins, healthy fats, and of course, fruits and veggies—you might not realize that certain health foods can offer greater benefits than others. For example, new research suggests vegetables rich in one particular nutrient can be especially protective for your heart.

Researchers from the United Kingdom and Australia published a May 2024 systematic review in the journal Nutrients, which included five observational studies with a total of 63,155 participants. Their goal was to analyze the effect of consuming nitrate-rich vegetables on cardiovascular disease.

The authors say they narrowed in on nitrate because prior research has established that eating vegetables rich in nitrate “increases nitric oxide bioavailability in the body,” which can help lower blood pressure and improve the health of the cells that line blood vessels, optimizing blood flow.

The researchers say the data indicates an “inverse association” between eating nitrate-rich vegetables and both heart disease and dying from it.

However, according to the review, “The greatest risk reductions for overall cardiovascular disease incidence (15%) and mortality (49%) were associated with moderate vegetable nitrate intakes, with no further benefits associated with higher intakes.” This suggests a “ceiling,” where increasing intake beyond a certain point does not have additional effects.

To reap the greatest benefits without hitting that “ceiling,” the researchers suggest adding just one portion of nitrate-rich vegetables, about 80 grams, to your diet each day to lower your CVD risk.

Vegetables high in nitrates include:

• Dark, leafy greens (spinach, kale, romaine lettuce are among the fiercest contenders)
• Bok choy
• Beets
• Celery
• Carrots

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Sometimes life gets to be so much to manage that it takes more than noticeable weight gain for self-care to suddenly become highly motivating. That’s a theme for as many of us as ever: According to a February 2024 study published in the prestigious medical journal The Lancet, more than one billion people in the world are now living with obesity while as of 2022, 43% of adults were overweight.

We often think of obesity for its association with conditions that are explicitly connected with weight and metabolism, like diabetes and heart disease. Adding to these concerns, new research published in May 2024 found that metabolic syndrome—a cluster of conditions that may include symptoms like increased waist size, high blood pressure, high blood sugar, and low levels of HDL, or “good,” cholesterol—may be connected with two cancers that affect women.

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OK, confession: I’ve never really understood the big deal about horses. As someone who grew up in Indiana, I was surrounded by people who spent time on farms or took horseback riding lessons and gushed about hanging out in the stables, but I just didn’t get it. Horses are huge, they kind of smell, when they need to go to the bathroom, they just drop it. What’s the big deal?

However, earlier this spring I was invited to attend an Unbridled Retreat at the beautiful dude ranch resort Rancho de los Caballeros in Wickenburg, AZ, where I spent five days learning how to ride, groom, lead, and just stand near a horse without getting anxious, all in the pursuit of personal growth.

Initially I was skeptical—but keep reading to learn why, after days experiencing the powerful healing effects horses can have, I now identify as a “horse girl.”

The demonstrated connection between horses and mental health

As I weighed my enthusiasm to participate in several days of equine therapy, I did some research and learned that horses have brought a wealth of value to patients in the physical therapy setting. Individuals with cerebral palsy in particular have been shown to benefit from this intevention, known as “hippotherapy.”

I discovered horses are also employed therapeutically for many people facing mental health and behavioral issues, including those on the autism spectrum, people recovering from substance abuse, people struggling with eating disorders, children with attention-deficit hyperactivity disorder (ADHD) and veterans with post-traumatic stress disorder (PTSD). A 2021 study led by Columbia University researchers followed 58 veterans seeking treatment for PTSD through eight sessions of equine-assisted therapy (EAT) and found that 54% of participants showed “clinically significant change” at a three-month follow-up. 

Real-world inspiration to try equine therapy

Unbridled Retreats founder, equine coach and “equestrian of the wellness world” Devon Combs taught me how she knows firsthand what emotionally moving companions horses can be. Combs grew up in the world of horse shows, where she says she witnessed a lot of “ego-dominated one-way communication” toward horses. She shares that it wasn’t until after most horse shows, when she could spend time alone grooming the horses in the barn, that she experienced the “totally at peace” feeling being in the presence of horses gave her. 

When she later struggled with an eating disorder that led her to two suicide attempts, Combs eventually landed at a treatment center that offered equine-assisted therapy. “They took us to this ranch where the therapist met us,” Combs says. “As we walked outside, there was a round pen, and a horse loose [in it]. The therapist said, ‘Who wants to go be with this horse and connect with him as part of the equine therapy?’ I volunteered right away. Horses had always been my passion, so I was very excited to reconnect with them.” Combs describes the perspective-shifting moment that came next: “I walked into the round pen in my ego, like, ‘Oh, I’m a horse woman. I know what I’m doing.’ The horse named Jack turned his butt to me and walked away.”

She felt rejected, she reflects, but the therapist encouraged her to stop forcing it—stop trying to control the situation, stop trying to project her agenda—and just breathe. Combs says once she did that, and a wave of emotion overcame her, Jack the horse turned back around, locked eyes with her, and sauntered over to place his head on her heart. 

“I felt this unconditional love and acceptance I had never in my life felt,” Combs says. “This horse saw me, felt my pain, acknowledged my authenticity, and truly connected with me. It was as though the horse was honoring my pain and letting me know it was going to be OK, and I was OK. I was lovable, even in my messy, vulnerable, imperfect state. That’s where the true connection was possible.”

I learned for myself that in the retreats she leads today, Combs guides guests like me reach this level of connection with horses by helping us show up as our authentic selves and work through mental roadblocks and self-limitations. “Unbridled” is the perfect way to describe it.

Grooming a horse taught me the power of presence

As someone who had never been near a horse beyond skirting past their smelly pens at a county fair or two, I was intimidated to suddenly be tasked with “grooming” a horse.

But Combs explained how to safely walk around a horse, how to position our feet to avoid being stepped on, where to touch and where not to touch—all the tools I needed to feel safe. However she couldn’t prepare me for the emotional component. 

The horse I was paired with, a beautiful older gentleman named Slim Shady, was gentle…although, as I started to brush him, he seemed a little avoidant. Right away, I bristled too. See? I knew I wouldn’t be a natural at this. I was locked in my head, worried about getting it “right.”

But slowly, as I relaxed, I felt Slim Shady’s muscles soften too. Within a couple minutes, I noticed that my awareness had moved from my thoughts to now being in my body and where it was positioned near his. We were both present. We’d both released tension. I also started to notice how our breathing had matched up—Slim Shady and I were breathing in rhythm.

Then, in cautious awe I observed as Slim Shady—who, minutes earlier, had been pretty indifferent to me—started to lower his head. Gently, he nuzzled into me.

As I slowly made my way around him, at one point I came between him and the fence. He suddenly shifted, which, at worst, startled me. I’m small, and what would happen if he pinned me against the fence? I paused, and it seemed he meant no threat; he’d shifted just to get more comfortable. This left no space for me to walk around to his other side. What do I do?

Combs seemed to read my mind in what would become one of the most instructive moments of the week. Following her instructions, I placed two fingers on Slim, compassionate but intentional, and I gave him a little push.

Just like that, Slim Shady listened to me and gave me some space. Our slowly growing bond was profound: The more honest I was, the more open and sensitive he became. He was making it safe for me. 

How was he so intelligent? “A lot of it comes down to the fact they’re a prey animal,” Combs says. That makes sense, when an animal so large would have a tough time hiding from a predator like a wolf or coyote. So, scientifically speaking, horses are much more in-tune with and aware of energy. “They really want to connect when they feel safe, and that’s when somebody’s fully embodying who they are authentically in the moment,” Combs explained. Horses sense when the energy is off, when somebody’s presenting one way, but actually, the feeling, energy and body language communicate something different.

Leading a horse taught me confidence

If I thought moving a horse with a two-finger nudge was fierce, I was unprepared for how leading a horse would feel.

I’ve always struggled with confidence and anxiety, constantly picking apart the words I say and the things I do to judge them against what I think I “should” have said or done. The word “leader” isn’t one I’d typically use to describe myself. When you’re leading a horse, though, there’s no room for second-guessing yourself. Sweet, patient Slim Shady probably could have been led by a small child…but for some reason, I didn’t feel up to the task.

Once Combs taught me how to lead, though—chin up, eyes forward, looking where you’re going without yielding—I started to feel my own strength and power. I didn’t yank on the lead rope, I didn’t glance over my shoulder looking for Combs, or anyone, to reassure the authority I was showing. I just walked with purpose, and the horse followed. The result was profound for me: I was leading a 1,200-pound creature! And it was following me! I could feel my confidence growing with every step, reaching the point when we were practically in-step.

“Confidence is the bottom line,” Combs agrees. “Horses are looking to us for leadership skills. You have to embody leadership and know where you’re going to have a horse come with you. We can beg, plead, and be forceful, but none of that really works. It’s the middle ground. It’s being confident, not aggressive, but confident in where you’re going and looking ahead.”

That only made sense. You can’t “fake it ’til you make it” when a thousand-pound animal is taking its cues from you. It was valuable to have a space to genuinely practice this kind of confidence for a few days.

Riding a horse taught me to be assertive

The first time I rode a horse would be the real test, and it wasn’t with my buddy Slim Shady. Instead a beautiful white, speckled horse named Twister was my companion, and he was tougher on me than Slim was.

As the retreat attendees ventured out on our group horseback ride, Twister again and again bent his head to graze, something we had been told not to let our horses do. I already felt self-conscious, being the only person there who had never before ridden a horse—and though Combs was right behind me offering gentle reassurance and tips, I was sure I looked foolish. I tried to give little tugs, pulls and occasional light spurs with my heel to urge Twister on, but he was persistent. Or hungry. Either way, it felt like he was testing me, and I had a challenge to fulfill.

As Twister and I rode, again I had to ground myself in that confidence Slim Shady had helped me develop. The more anxious I was, the farther away from my body I felt. However, when I focused on the feeling of Twister’s mane beneath my fingers, the warm Arizona sun on my neck and the strength I had been connecting with within myself all week, I was finally present. I remembered the story about Combs showing up in that pen with Jack, and it hit me: Worrying about doing it “right” or looking foolish was just driven by my ego. I was the one who had a certain expectation for how I was supposed to perform…and when when I let go of those expectations to feel legitimate certainty, the horse always seemed to respond. 

Twister bent to graze, and I gave myself permission to be self-assured without being aggressive. I gave a swift tug up the moment I felt him start to bend his neck and a quick, firm kick to his left flank to encourage him to steer away from the oh-so-tempting bushes—and this time, he listened. 

Based on what Devon shared about her own experience, and what I experienced for myself, horses and we humans do seem to have a unique way of whispering to each other. A few days on a horse ranch taught me what it was like to live in a world with no mixed messages, where I really had to “listen” for what the horse was communicating instead of counting on words. I learned horses have an honest, but kind, way of reflecting the energy we’re giving. Thanks to Slim and Twister—and to Devon Combs—I returned to Indiana a little stronger, a little wiser, a lover of horses…and myself.

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When that fresh meal subscription arrives, it’s fun to tear open the box of ingredients or that first seal-packed dish for easy preparation. But even if meal delivery kits save significant time you used to spend grocery shopping, it can be especially key to listen out for recall concerns—especially when you think about the time those kits spend outside direct refrigeration.

One example of a meal delivery service’s food safety issue occurred around 2022, when CNN reported that the clean-eating subscription delivery brand Daily Harvest spent several months managing a recall related to their lentil and leek “Crumbles” product.

Now, another recognizable meal delivery company is reportedly recalling a comfort food dinner after reports of potential food safety questions. According to Food Safety News (FSN), Fresh n Lean parent company, Nutrition Corp, is recalling 2,119 of their Crustless Chicken Potato Pot Pies due to potential Listeria monocytogenes contamination.

Listeria infection symptoms

Eating a food contaminated with Listeria can cause you to experience symptoms within a few days, or up to 30 days later, according to the Mayo Clinic.

Symptoms of a Listeria infection can include:

• Fever
• Chills
• Muscle aches
• Nausea
• Vomiting
• Diarrhea

For people who are 65 years or older, people who are pregnant or people with compromised immune systems, Listeria infection can be fatal. If you believe you’ve ingested something contaminated with Listeria and are experiencing the symptoms above, be sure to talk to your doctor immediately.

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If it’s ever been your job to encourage a little one to get their calcium, maybe you know how helpful it can be that a product like yogurt comes in on-the-go-friendly squeeze pouches or with crunchy mix-ins included directly in the cup’s packaging.

However—especially if you care for any of the 5.6 million US children with a food allergy—it’s important to be aware of what seems to be an under-the-radar recall on a popular yogurt brand. “Best by” dates for the product appear to make the recall active and ongoing.

Summer’s coming—and with it, an on-the-go pace to soak up all the sun and social time while we can. Like a slew of celebs, this week Ashley Graham kicked off the season at Cannes after having recently posted on Mother’s Day: Grateful to my three incredible boys for making me a mom and guiding me through this beautiful journey of motherhood.

That came on the heels of her appearance at the Met Gala, making it clear this 36-year-old supermodel, entrepreneur, wife and mom of toddlers knows what it’s like to be booked, busy, and in need of a healthy way to unwind. She’s also known for her empowering message (and aura) of body positivity and self-confidence.

This week Graham partnered with Danone yogurt brands OIKOS, Too Good & Co., and Light + Fit to stream live to fans on TikTok and discuss healthier snack options, such as REMIX, Danone’s new line of nutritious yogurt mix-ins.

Graham sat down with The Healthy by Reader’s Digest to discuss what healthy eating means to her, how she models self-love to her children, and the self-care secret she calls “number one.”

The Healthy: We love this partnership! Eating healthy for yourself and prepping meals for a family can call for some acrobatics in the kitchen. As a mom with a career, how do you manage this?

Ashley Graham: My body has always been a topic of conversation—the heavier I’ve been, the lighter I’ve been, the pregnant, the not-pregnant, breastfeeding, the changes of my hormones, everything. So I’ve always been really conscious with myself of, What does it mean to eat right for myself?

I’ve learned that it means having food when I want it, not overeating to a place where I’m getting into a territory where I’m in distress. Also not putting parameters like the word “indulge” or “diet” around it. I never say to myself, “Oh, I’m indulging,” because if I do, then it’s like a trigger that I’m doing something bad.

So I always have snacks available. The REMIX snacks are a top favorite right now. We do a lot of apples with peanut butter and granola on top, we’re a chip-and-salsa kind of family—those are our favorite snacks right now. And we do a lot of meal prep because I have three hungry little boys. So two days out of the week everybody pitches in and we get it going and we just have cook days.

The Healthy: That’s awesome, what fun bonding. You’ve been such an advocate for the importance of loving ourselves, which has been part of an important movement that’s touched so many of us in recent years. How do you model that confidence for your family?

Ashley Graham: They’re so little right now that it’s really just about your actions and your words. They’re sponges. Everything you say, they say; everything you do, they do. So I model what my mom did for me and my sisters, and I will never talk bad about myself. If I do, it’s in the privacy of my own bedroom or room or office or whatever. I will never treat myself badly, either. I think that that’s just one simple way to build confidence in my kids because the moment you say something bad about yourself as the parent, the kid says, “Well, I’m a product of you. So then that means I have that as well, and that means that’s bad about me.” And they’re smart. These kids are smart. They put two and two together. So you just have to be careful.

The Healthy: Absolutely, they’re your most important audience. Thinking about work, how do you prepare for red-carpets and events, when there’s so much focus on what you look like?

Ashley Graham: I used to go into workout mode, eat-right mode, do-all-the-things-for-my-body mode before a big event like that. But now I’m always kind of in that world. I’m hosting, I’m on TV, I’m on a photo shoot, and it doesn’t ever feel like downtime. So I just try to stay consistent, and consistency for me means I’m winning. Winning for myself, winning for my self-confidence. And then the days that I’m not consistent, where I have had a Coke, where I have had the fries and the burgers and cleaned the plate and had the whole pizza pie or had two desserts, I’m also not kicking myself when I’m down, and I’m not looking at it like that. I’m like, OK, let’s keep it moving. It’s not something that’s going to take me, and it’s not going to be a spiral. 

So, getting ready for those big red carpets now is just staying ready. But … I go back and watch old interviews. I see what to do, what not to do, and I even go back and see my own work, which sometimes is so hard to watch and cringe, but it’s fun. 

The Healthy: Is there a self-care routine that you refuse to skip?

Ashley Graham: Well, besides the obvious—wash your face, brush your teeth stuff—I do acupuncture once every two weeks. For me, that’s kind of my maintenance, keeping my face feeling snatched and my body feeling limber and strong. That’s my number one.

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