September 2021 - Journey With Healthy Me

Best and Worst Foods to Eat Before Bed

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We can blame all kinds of circumstances on a poor night’s sleep: staying up too late, stress, worry, bed partner snoring. too hot, too cold or electronics. However, there is a common contributor to a restless night that many people overlook: the foods they eat before trying to fall asleep.

What you eat in the evening can directly affect how well you sleep. If trouble falling asleep and staying asleep plagues you, take a look at these best and worst foods to eat before bed.

Best and Worst Foods to Eat Before Bed title meme

Worst Foods to Eat Before Bed

Let’s start with the worst foods to eat before retiring for the night.

Some foods are definitely better than others, for inducing and protecting sleep. And some foods provide too much energy or burden the digestive system. The following foods are the worst to eat before bed.

Tomatoes

Tomatoes and other acidic foods can create problems for those with acid reflux. The burning pain and discomfort in the esophagus when lying down keeps sleep at bay.

Enjoy tomatoes earlier in the day and balance their acidic nature with non-acidic foods.

Cheese

Strong or aged cheese, along with other preserved foods, contain high levels of the amino acid tyramine, which makes us feel more alert. Tyramine causes the adrenal glands to release the “fight or flight” hormone that stays in the body for several hours, hampering the ability to quickly fall asleep.

Additionally, cheese has a higher fat content which slows the digestive system and directs blood flow to the stomach. This causes the body to shift energy to digesting food rather than sleeping.

Spicy Foods

Go easy on the curry, hot sauces and chili peppers in the evening. These foods can trigger acid reflux as well, keeping you awake at night. Plus some spicy foods contain capsaicin, a chemical that elevates the body’s core temperature, disrupting sleep and making you feel alert rather than sleepy.

Chocolate

The high level of caffeine in chocolate, especially darker chocolates, not only keeps you wide eyed, it also affect REM sleep. REM, or rapid eye movement, occurs more frequently with caffeine in the body, making you feel groggy the next morning.

Also avoid drinks with caffeine in them before bed, such as coffee, tea and energy drinks.

Best and Worst Foods to Eat Before Bed chocolate — Best and Worst Foods to Eat Before Bed – chocolate

Ice Cream

Some people enjoy a bowl of ice cream before bed, or a bowl of cereal. For the best night’s sleep, avoid both.

These foods are high in sugar and too much of the sweet stuff affects your ability to stay asleep. Sugar creates a spike in blood sugar levels. Then the crash occurs, while you sleep. The adrenal glands perceive that crash as an emergency, which cause them to increase cortisol levels and wake the body from sleep.

Plus, if you have a dairy intolerance, ice cream (and cheese) can cause inflammation and bloating, making it even more difficult to get comfortable and fall asleep. (Click HERE for symptoms of dairy intolerance.)

Chips

Potato and other kinds of chips dehydrate the body due to the high salt levels. The body responds by retaining water, causing thirst, which may wake you or create restlessness. The next morning the body feels tired and fatigued.

And researchers found that greasy foods, like chips, contribute to nightmares. Those bad dreams may wake you, heart pounding in fear. With adrenaline pumping through the body, it can take hours to go back to sleep.

High Protein

Foods high in protein make it difficult to fall asleep. Those heavier foods sit in the stomach and make you feel overly full. Plus they require more energy to digest, causing the body to focus on the stomach rather than falling asleep.

Wine

Wine is often consumed for its relaxing effect, however, it can hinder sleep.

While you may fall asleep initially, after a glass or two of wine, it keeps the body from full REM sleep, which is where deep rest and dreams occur. You are also more likely to wake frequently during the night, after drinking wine. And it can lead to snoring as it relaxes muscles. Snoring disturbs your sleep and others’ rest also.

Best and Worst Foods to Eat Before Bed wine — Best and Worst Foods to Eat Before Bed – wine

Best Foods to Eat Before Bed

And now for the best foods to eat, to encourage a great night’s sleep.

Cherries

Tart cherries act as a natural sleep aid, thanks to their high melatonin content. Melatonin is a hormone that lets the body know it’s time to sleep. Tart cherry juice works just as well as a cup of fresh cherries.

Kiwi

Besides being rich in antioxidants, carotenoids and vitamins C and E, kiwi contains serotonin. This sleep hormone contributes to healthy REM sleep. Low levels of serotonin may cause insomnia.

Kiwi also provides folate, which helps prevent insomnia as well.

Herbal Teas

Herbal teas do not have the caffeine that keeps the body stimulated and awake. Plus herbal teas such as lemon balm, passionflower and chamomile offer sedative effects that reduce anxiety and soothe the body toward rest.

Walnuts

These healthy nuts not only boost brain and heart health, they promote a good night’s sleep also.

Walnuts are an excellent source of melatonin. Plus they provide ALA, an omega-3 fatty acid that’s converted to DHA in the body. DHA increases serotonin levels, which helps the body relax into sleep.

Best and Worst Foods to Eat Before Bed walnuts — Best and Worst Foods to Eat Before Bed – walnuts

Spinach

This power food is a great source of tryptophan, and also rich in folate, magnesium and vitamins B6 and C, all key factors in creating serotonin and melatonin.

Spinach also contains glutamine, an amino acid that stimulates the body to release cellular toxins that can create sleeplessness.

Bananas

High in potassium and magnesium, bananas help muscles relax, which allows the body to fall asleep.

The magnesium in bananas affect quality of sleep as well, by extending the amount of time spent sleeping. Bananas contain tryptophan too, that the body uses to create serotonin and melatonin.

Sweet Potatoes

Sweet potatoes contain vitamin B6, which boosts melatonin and prepares the body for sleep. Eating a sweet potato in the evening helps you feel relaxed and sleepy.

Peanut Butter

This food is another one that contains tryptophan, which promotes the creation of serotonin and melatonin. Make sure it is low sugar or better yet, sugar free. For a great evening snack, pair peanut butter with sliced bananas or apples.

Bonus food: apples are excellent sources of potassium and vitamin B6, both helpful for promoting sleep. Plus the vitamin C in apples lowers blood pressure, manages blood sugar levels and improves breathing, all of which contribute to a good night’s sleep.

Best and Worst Foods to Eat Before Bed peanut butter — Best and Worst Foods to Eat Before Bed – peanut butter

How is Your Sleep?

How are you sleeping? If falling asleep, staying asleep and waking up refreshed are problematic for you, pay attention to what you eat before bed.

Knowing which foods negatively affect sleep…and which ones promote it…allows you to make healthy choices for night time snacking. As a result, you may find yourself falling asleep faster and sleep longer.

Did one of your favorite foods fall into the best or worst food categories? Awareness helps you make a difference!

Good night's sleep

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I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

Gluten Free Mediterranean Pasta Salad

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I love a good pasta salad! On the first day of fall, with cooler temps ushering in the season, it seemed like the perfect opportunity to try a new one.

This Gluten Free Mediterranean Pasta Salad makes a great meal or side dish. The recipe fills a large bowl so you can save the leftovers for the next day.

This vegan dish is rich in flavor, with lots of veggies to create a variety of tastes and textures and pops of color. And, it comes together quickly.

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What’s In This Pasta Dish?

I adapted this recipe from The Mediterranean Dish and what I love about it is how adaptable it is.

Because I’m gluten free, the first change I made was to switch to gluten free pasta. I used brown rice rotini. If you are not gluten sensitive, use regular pasta. Not sure if gluten is affecting you? Check out the symptoms of gluten intolerance HERE.

In addition to the pasta, the dish includes crunchy green bell pepper, red onion, cherry tomatoes and fresh basil. And to give it that Mediterranean flavor, toss in marinated artichoke hearts, olives and pepperoncini. I also added shredded plant based mozzarella cheese, for creaminess.

And finally, Gluten Free Mediterranean Pasta Salad has an easy homemade dressing to finish it off.

Gluten Free Mediterranean Pasta Salad

Mediterranean Pasta Salad full of veggies and flavor

Print Recipe Pin Recipe

Prep Time 15 mins

Cook Time 15 mins

Total Time 30 mins

Course Main Course

Cuisine Mediterranean

Servings 6

Ingredients

Dressing

1/4 cup high quality extra virgin olive oil
2 tbsp Rice Vinegar
2 garlic cloves, minces
1 tsp dried oregano
1 tsp dried parsley
1/4 tsp dried red pepper optional
sea salt and black pepper to taste

Mediterranean Pasta Salad

16 ounces gluten free rotini may use regular rotini
1 pint cherry or grape tomatoes, halved
1 green bell pepper, diced
1/2 red onion, finely diced
1 cup marinated artichoke hearts
1 cup pitted black olives
1/2 cup chopped pepperoncini may use sliced banana peppers
1 cup shredded plant based mozzarella cheese optional
1/2 cup fresh basil, chopped

Instructions

Dressing

In small mason jar, combine all dressing ingredients. Cap, shake well and store in refrigerator while prepping pasta salad. Dressing may be made the night before and stored in refrigerator until ready to use.

Mediterranean Pasta Salad

In a large pot, bring 8 cups of salted water to a boil. Add rotini, stir and bring back to boiling. Lower heat and cook until tender.
While pasta cooks, dice green pepper and red onion, halve cherry tomatoes and chop fresh basil. Set ingredients aside in a small bowl.
Drain marinated artichoke hearts, black olives and pepperoncini. Set aside in another small bowl.
When pasta is tender, drain but do not rinse.
In a large bowl, add the plant based shredded mozzarella cheese, if using. Dump warm pasta on top of cheese. Add diced veggies and artichoke hearts, black olives and pepperoncini. Combine all ingredients, gently. Pour dressing over pasta salad. Stir to coat pasta. Serve warm. Or chill and serve cold. Store leftovers in the refrigerator. Makes 6 - 8 servings.

Keyword Gluten Free, Mediterranean Pasta Salad, Pasta Salad

Gluten Free Mediterranean Pasta Salad ingredients

Helpful Tips

Tips for making this pasta salad.

Make dressing ahead of time, up to 24 hours prior, if desired. Add other seasonings if you want. I highly recommend Nina’s Olivar Almeria Gold Olive Oil, a superior quality oil from Spain. Link to order from Amazon at end of post. This full flavor olive oil is my absolute favorite!

There are a variety of gluten free pastas available, made from brown rice or chickpeas or vegetables.

You may use any color of fresh pepper. I chose a green bell pepper however red or yellow peppers work well too. And try a yellow onion or chopped green onions instead of the red onion, if desired. If fresh basil seems to strong for you, substitute fresh Italian parsley…or add both!

Swap kalamata olives for the black olives, banana peppers for the pepperoncini and plain artichoke hearts for marinated. Omit the red pepper, dried or flakes, if you don’t want any heat. I found 1/4 teaspoon just right, however I like a little spiciness.

And finally, omit the shredded plant based cheese, if desired. I felt it added creaminess to the pasta salad but it’s not really necessary.

The Taste Test

I served up the pasta salad warm, immediately after gently combining all ingredients.

This Mediterranean salad was SO good, full of flavor in every delicious bite. I loved the combination of fresh, crunchy veggies with the softer artichoke hearts, olives and pepperoncini. I won’t change a thing, the next time I make it. And I will definitely make this pasta salad again.

The best part…I have leftovers in the fridge, for tomorrow’s lunch. I’ll see how the salad is cold. I expect it to taste just as good and maybe even better, with all the flavors mingling overnight.

Do you enjoy pasta salads? Do you prefer to eat them warm or cold?

Vegan Eats in Charleston

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When I travel, I adhere to my health practices. If I didn’t, I’d quickly not feel well and that’s not the way I want to spend my travel time.

That means I continue to eat a plant based diet, wherever I am.

On my recent trip to Charleston, South Carolina, I scouted out the best places to get a plant based meal. Based on my location in the historic district downtown, I chose cafés and restaurants within walking distance from my accommodations.

These places serve healthy meals, some that aren’t vegan. All have plant based options though.

Check out these vegan eats in Charleston.

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Eating Vegan in Charleston

My accommodations, Meeting Street Inn, provided a continental breakfast. Although they served a variety of breakfast items, most of them weren’t plant based. They did offer several low or no sugar cereals…but no plant based milk. And they did have packets of plain oatmeal. I had a small refrigerator in my room so one option was to stock it with plant based milk for the cereal. The other option, which I chose, was to purchase some vegan snacks to keep in my room, for a quick breakfast before heading out the door.

I opted to eat lunch and dinner out. Meeting Street Inn also offers an evening wine and nibbles. Other than fresh grapes, however, the rest of the nibbles are not vegan.

I had no problem finding cafés and restaurants to try, that offer vegan meals. Here are the ones I recommend.

Verde

Located at 347 King Street, Verde is a locally owned, operated and staffed health conscious café that features salads and wraps. The café is bright, clean and inviting.

Verde cares about making it easy for diners to experience the benefits of eating, going and being green. And they care about the environment, so their fresh salads and bowls come in compostable containers. They source ingredients locally to reduce their carbon footprint and they use bicycles for deliveries, whenever possible.

Plus Verde gives back to the community. They support their community by donating food and volunteering at local organizations.

Verde offers an assortment of salads and bowls, any of which can become a wrap.

I chose the Bowled Buddha, a yummy combo of roasted broccoli, chickpeas, pickled onions, roasted sweet potatoes, avocado, kimchi and power seeds, served with turmeric vinaigrette on brown rice, quinoa and kale. For a drink I selected unsweetened iced tea.

This Buddha Bowl was so incredibly delicious and very filling. I took half of it back to my room at the inn and ate it for supper that night.

Vegan Eats in Charleston verde buddha bowl — Vegan Eats in Charleston – Verde’s Bowled Buddha

Beech

Located at 315 King Street, Beech takes the guesswork out of eating healthy. This café focuses on delivering a fresh, fast and healthy menu based on four pillars of a balanced diet: fruit, fish, rice and vegetables. You can, of course, leave out the fish, as I chose to do!

The Beech Team began as two brothers pursuing a dream of serving their community through healthy foods, served quickly. Beech is clean and cozy.

They offers cold pressed juices, smoothies, fresh fruit bowls featuring acai, and poké bowls.

The poké bowls, which originated in Hawaii, are basically sushi in a bowl. They feature cubed raw fish mixed with rice, veggies and toppings.

I built my own delicious poké bowl using brown rice, avocado, picked red onion, picked cucumber, seeds and crispy onion flakes with sriracha aioli. It was SO good. An unsweetened iced tea accompanied this meal as well.

Vegan Eats in Charleston beech poke bowl — Vegan Eats in Charleston – Beech build your own poké bowl

Basic Kitchen

Located at 82 Wentworth, just off the intersection of King and Wentworth, Basic Kitchen uses seasonal, local produce and the best ingredients to create nourishing and delicious meals.

They love diverse flavors and dishes from around the world. Basic Kitchen believes that the choices we make through food have a positive impact on our health, community and environment. They feature a fun, casual dining environment. On their menu are the words “Cleaner fuel…longer adventures.” I agree with them!

Basic Kitchen offers small plates such as sweet potato fries, cauli wings and pistachio beet dip, salads, bowls and big plates. Big plates include dishes such as pistachio pesto rigatoni and veggie burgers.

Keeping my bowl theme going, I chose a Curry Bowl with green Thai coconut curry, veggies, cilantro and Charleston Gold rice. I devoured it! No left overs and no room for their salted chocolate tahini tart. My waiter brought me a bottle of chilled water. I loved that extra touch!

Vegan Eats in Charleston basic kitchen — Vegan Eats in Charleston – Basic Kitchen green curry bowl

Brown Dog Deli

Admittedly, this café at 40 Broad Street is not one you’d think of for plant based food. However, checking their menu I found some vegan options.

Chef Wes Denney brings a far reaching experience to this unique deli. His diverse menu includes Asian influences and southern BBQ. Brown Dog Deli has a fun classic diner vibe.

The deli features salads, poké bowls, gourmet sandwiches, deli classics and a very nice assortment of vegan options including plant based burgers, non chicken “chicken”, veggie dogs and veggie wraps.

I barely made it to Brown Dog Deli before it closed, after visiting a museum late in the afternoon. So I ordered my meal to go. I chose the Black Bean Santa Fe Wrap. It contains a black bean burger, corn, mango salsa, lettuce, tomato, onion, guacamole and cilantro.

As the sun sank, I enjoyed my wrap seated near the Pineapple Fountain, in Waterfront Park. The wrap was wonderful…and huge. I took half of it back to my room for later.

Vegan Eats in Charleston brown dog deli wrap — Vegan Eats in Charleston – Brown Dog Deli black bean wrap

Two Restaurants That I Missed

Unfortunately, I didn’t make it to the last two restaurants on my list: The Daily and Neon Tiger.

Both of these eateries are located on King, at 652 and 654 King, respectively. The Daily is primarily a breakfast and lunch café and I just ran out of days and times to get there. And on my last evening in Charleston, I intended to eat supper at Neon Tiger. However, strong thunderstorms rolled into area. Since I was on foot, I opted to stay in.

The Daily

The goal of The Daily is to create a place where people come to be refreshed and nourished. They source local and regional products. And they support sustainability and environmental stewardship.

They offer healthy juices, strong coffee, breakfast toasts made with their own freshly baked bread, plus pastries, smoothies, wine and snacks to go.

Neon Tiger

Neon Tiger is a cocktail bar featuring local, natural, organic and fresh libations and small plates. They are wholly vegan. On their website they say that they are fun whether you identify as vegan or not. “Come for the drinks, stay for the vibes and make up your own damn mind.” I love that!

Neon Tiger offers vegan appetizers, salads, main dishes such as roasted cauliflower over red beet hummus and chickpeas, bowls, pizzas, plant based burgers and sandwiches.

Next time I visit Charleston, I’ll make sure I visit The Daily and Neon Tiger first!

Vegan Eats in Charleston basic kitchen groovy — Feeling groovy in Basic Kitchen

Other Vegan Options

I’m sure there are other places to eat in Charleston, with vegan options. Near Meeting Street Inn I saw a Subway, where you can create your own chopped salad, and a Moe’s Southwest Grill, where you can build your own vegan bowl.

And at most restaurants, you can order plain a la carte veggies.

Overall, I found it easy to eat vegan in Charleston and even fairly simple to eat plant based in the airports as I traveled.

I’m grateful for healthy food that fueled me, making it possible for me to explore this gorgeous city on foot, energy high and body functioning well.

Have you visited Charleston? What restaurants are your favorites?

Vegan Eats in Charleston brown dog deli — The fun interior of Brown Dog Deli on Broad Street

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Travel With Your Health Practices

This post may contain affiliate links. Please read my Disclosure Policy for details.

This is a crossover post, also shared on my other blog, Cindy Goes Beyond. The topic fit both blogs well!

Often when we travel, we do so with a sense of joyful abandonment. No rules, no schedules, no work to slow us down. It’s exhilarating. However, that freedom from our “regular” life sometimes includes ditching our established health routines too.

I discovered quickly that maintaining my health while traveling is essential to my wellbeing. If I eat poorly, or stop the supplements, I can quickly feel bad. And that’s not the way I want to spend my trip…feeling bad or experiencing pain.

I carry specific health related items with me when I travel. And I only travel with a carry on, so I’ve pared down what I take with me to the most important to keep my health and energy at optimal levels.

Check out how to travel with your health practices, using these tips that can see you through the days of travel.

Travel With Your Health Practices title meme

Travel With Your Health Practices

Create your own travel kit, personalized for your health needs.

First though, it’s important to ask yourself these questions:

Am I traveling solo? Who is traveling with me? Are children traveling with me too?

Here is a broad list of possible items to consider for a travel medical kit:

pain relievers such as ibuprofen, acetaminophen, aspirin, tension relief
sleep aids, eye mask, melatonin gummies
CBD products
essential oils
herbal supplements, multi-vitamin, Voke Superfoods
prescription meds
over the counter meds – sinus meds, allergy meds, UTI meds, decongestant, eyedrops, cough drops, cough relief, menstrual cramp relief, salves
sunscreen, sunburn relief
insect repellent, bug bite ointment, anti-itch ointment
bandaids, bandages
antibacterial ointments
hand sanitizer
sanitizing wipes
face masks
tweezers, small scissors, nail clippers
digital thermometer, blood pressure cuff, blood glucose monitor
antacids, heartburn relief, diarrhea meds, motion sickness tabs, upset stomach meds
rubbing alcohol, Witch Hazel, peroxide
cotton balls, cotton swabs
soothing lotions – eczema cream, diaper rash lotion, rash relief

Travel With Your Health Practices voke — Travel With Your Health Practices – Voke Superfoods tablets are one of my essentials for international travel

Create a Travel Medical Kit That Meets Your Needs

Of course, you probably don’t need to pack all of the above items. Choose what is most important to maintain your health and the health of everyone traveling with you. Everyone’s needs are different.

I travel light. Currently, I don’t take any prescription meds. A friend of mine, however, travels with two suitcases. One carries her clothing and the other, all of her meds and supplements. That’s what works best for her.

Depending on suitcase space and your health needs, choose the items that are essential. I don’t group my essentials together in a separate bag or container. Instead, I tuck items among my clothes, into shoes and alongside toiletries. Whether I’m traveling through Italy for 12 days or spending a long weekend somewhere, my essential health items go with me.

My Travel Medical Kit

Here are the items that I consider essential for my health and wellbeing. These items accompany me on all trips.

Pain Relief

I carry travel sized ibuprofen and acetaminophen in my purse. I occasionally have severe headaches. Years ago, my dentist gave me a valuable tip. For moderate to severe pain, take a combination of three ibuprofen and two acetaminophen. The combo works like a pain pill for me, but without the drowsiness or side effects.

And I love the Hilma products. They provide natural relief, for tight muscles or tension headaches. And the indoor/outdoor relief is wonderful for natural sinus congestion and allergen relief. Click links above to order Hilma.

Travel With Your Health Practices hilma — Travel With Your Health Practices – Hilma Producrs

Supplements

Cat’s Claw
MSM
Magnesium
Comfort Guard
GLOW Complex

I take more supplements than these when at home. These though support joint and muscles health. After many years of chronic sciatica, I can still experience stiff, tight muscles in my legs, especially when walking for hours. The first four supplements listed above keep my legs working well and keep them comfortable. The Comfort Guard is THE best supplement for reducing pain and inflammation. I love the combination of turmeric, ginger and boswellia.

And GLOW Complex is an amazing plant based collagen builder that also supplies a host of essential vitamins and minerals including B12, which is so important to keep my energy up.

Order Comfort Guard and GLOW in the links at end of post.

Over the Counter

Witch Hazel (carried in a small TSA approved bottle)
bandaids
antibiotic cream
Prid (a soothing drawing salve)
sunscreen
cotton balls and cotton swabs

Witch Hazel makes an ideal soother for scrapes, insect bites and cuts. Plus I use it for a toner after washing my face.

Prid is a drawing salve that I don’t like to be without. It relieves bug bites, spider bites, boils and ingrown hairs.

Protection

face masks
SkinShield2 hand sanitizing lotion

I’m fully vaccinated. Otherwise I wouldn’t be traveling at all. I still take cloth masks wherever I go. And in addition to social distancing and washing my hands frequently, I use SkinShield2, a protective antibacterial skin barrier lotion. A small amount of lotion kills germs, viruses and bacteria on contact and protects my hands for hours. Click link above to order yours.

Travel With Your Health Practices sanitizer — Travel With Your Health Practices – protection

Miscellaneous

peppermint tea bags
Incrediwear knee sleeve

My favorite tea goes with me. I tuck a few tea bags in my purse and more in my carry on. Peppermints soothes the whole digestive system and boosts spirits and mood.

The Incrediwear knee sleeve is a “just in case” item. Occasionally I twist my left knee and it reacts immediately with pain, swelling and inflammation.

Incrediwear products work by increasing blood flow to the injured joint, to reduce inflammation and swelling. They also relieve pain and accelerate recovery. Rather than using compression, Incrediwear products incorporate semiconductor elements within the fabric that release negative ions when stimulated by body heat. Read more about this amazing sleeve HERE.

Continue Your Usual Health Practices

I think the most important items to “pack” on any trip are your usual health practices.

Do you follow a specific diet? Stay on it so you don’t throw off your body or create digestive disorders. I follow a plant based lifestyle wherever I go, with no issues.

Do you walk, do yoga, stretch, workout? As much as possible, continue these health practices as well. Traveling often involves sitting for hours in a car or airplane. Stretch periodically, do yoga in your seat, walk for a few minutes. Many hotels have an onsite gym for workouts. And walking or hiking is a great way to explore a city or spend time in nature.

Also follow sleep and waking patterns, when you can, to keep energy up. Definitely take prescribed meds. And always, stay hydrated by drinking enough water.

What health items and practices are essential for you? Share them in the comments!

Travel With Your Health Practices water — Travel With Your Health Practices – water container

Want to Know How I Pack a Carry On?

Check out this post on Cindy Goes Beyond, for my packing tips to travel light.

Traveling Essentials from Amazon:

Benefits of Walking Every Day

This post may contain affiliate links. Please read my Disclosure Policy for details.

Recently I set a goal: walk every day for the next 30 days. The motivation behind my goal? I have an upcoming trip to a new-to-me city in the US. My favorite way to get to know a city is to walk it and explore the streets, restaurants and shops.

I know my body. If I begin my explorations with miles of walking, without a warm up first, my legs protest greatly.

Walking every day before the trip conditions my legs…and my body…for the upcoming extra activity. I met my goal…32 days of walking daily so far.

It turns out there are additional benefits of walking every day, beyond getting ready for a adventure! Check out how the body responds, to walking every day for at least 30 days.

Benefits of Walking Every Day title meme

Not My First Walking Challenge

This isn’t my first walking challenge. It is, in fact, my third such challenge.

The first, attempted almost four years ago, began as a 30 Day Walking Challenge, in which I walked in a different location every day. I made it to Day 27…and then fell and badly twisted my left knee. Sadly, it took me eight months to fully recover from that fall.

The second 30 day walking challenge began in January of this year. I did great…walking in snow, rain and cold temperatures…until my area experienced a severe cold snap that lasted for days. Those freezing cold days ended my daily walks.

This time, I remained determined to walk daily in spite of hot temperatures, rain and muggy days of high humidity. Of course, like every one else, I DO walk every day in the course of my normal activities. The walking challenge, however, is an intentional “get dressed for a walk and get out the door” practice that I do every single day, no matter what.

I feel ready for my trip. More than that, I feel great.

Here are the benefits of walking every day and the changes that occur in the body.

“Walking is almost an insurance policy for aging well.” Karisa Karmali

Benefits of Walking Every Day neighborhood — Benefits of walking every day – beautiful morning for a walk

Greater Longevity

Harvard researchers discovered that walking 4, 400 steps a day is enough to significantly lower the risk of death. Researchers tracked a group of women…average age 72 years old…for four years. They found the benefits leveled off at around 7,500 steps.

So, start small if necessary. Walk short distances and then gradually increase the number of steps. Wear a pedometer or smart bracelet to count your steps. Or carry your phone. Mine has a built in health app that is always recording my number of steps per day.

Lowers Depression

Walking daily is not only good for physical health, it’s beneficial for mental health as well. A daily walking practice helps relieve stress, which can contribute to depression. Plus the body releases the “feel good” hormone endorphins. And those endorphins help us feel more energized and happier for the rest of the day, long after we complete the walk.

Sharpens the Brain

Walking is one of the best ways to reduce the risk for dementia and Alzheimer’s. Brisk walking even increases the size of the hippocampus in older adults. The hippocampus is where memories form. Adults also experience greater cognitive function.

Improves Heart Health

Walking daily improves the cardiovascular and pulmonary systems. Stronger, healthier heart and lungs reduces the risks of stroke and heart attack while managing hypertension and preventing type 2 diabetes.

Walking also improves circulation throughout the body. Muscles learn to efficiently use the extra oxygen delivered by improved circulation, which in turn increases blood flow even more in the body.

Increases Lung Volume

Walking increases blood flow, which increases the oxygen flow. It helps us breathe deeper and better, eliminating toxins and wastes from the body.

Benefits of Walking Every Day flowers — Benefits of walking every day – I walk in my neighborhood and enjoy the beauty all around me

Strengthens Bones and Muscles

After age 30, bones and muscles weaken and begin to break down. Walking daily helps slow the aging process of bones and muscles without stressing joints.

And postmenopausal women who walk every day have higher overall bone density than women who don’t.

Additionally, as we walk muscles tug on the bones, which stimulates the production of bone cells, keeping bones strong and healthy.

Better Sleep

As we walk, our body temperature rises and then falls after we finish. This rise and fall of temperature during the day helps us fall asleep faster at night.

Improves Eyesight

Surprisingly, walking daily benefits eye health as well by relieving eye pressure. This helps to fight glaucoma.

Aids Digestion

Thirty minutes of walking a day lowers the risk of colon cancer. It also improves digestion and helps prevent constipation by regulating bowel movements.

Walking benefits the pancreas by improving glucose tolerance.

Provides Pain Relief

Walking daily reduces pain, stiffness and inflammation in joints. The increased blood flow also improves flexibility in joints and the back.

My Experience after Walking for 30 Days

You might remember that I experienced pain and inflammation in my legs for more than 20 years, due to chronic sciatica. Switching to a plant based lifestyle eliminated the sciatica, along with the pain and inflammation. However, I still struggle with muscle tightness…a result of years of chronic inflammation and perhaps some nerve damage.

Here’s what I notice, after walking every day for 30 days:

less muscle tightness in my legs, and not just when I’m walking. Overall much less tightness in general, even after standing for long periods of time or a day of greatly increased activity.
more flexibility in knee joints
reduced muscle tension throughout my body
more toned muscles
weight loss
greater stamina
greater endurance
fewer headaches
higher energy levels
improved breathing and lower resting heart rate
fall asleep quickly
increased flashes of creativity, deeper gratitude and bursts of big ideas
greater sense of wellbeing
high level of satisfaction
appreciation for my body and how it works

What’s Next

I’m excited to continue walking…up until my trip, while traveling and when I return home.

I’ve met my goal. So if I miss a day occasionally, I won’t beat myself up. However, I so appreciate the benefits that I’m experiencing that I WANT to continue walking daily.

Do you have a daily walking practice? Share your experiences in the comments below!

Benefits of Walking Every Day

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.