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Whether we need some motivation to get this "beach bod" or just feel like scrolling through beautiful plates and fitness inspo, health-related content is one of our guilty pleasures on the gram.

While we don't condone unrealistic images and extreme crash diets, we do like to see some lovely ladies working hard to maintain a healthy lifestyle and spread some positive vibes. 

To help you refresh your feed with some great relatable content, here are some of our favourite health influencers of late.  

Lee from America

 

i wish i could say i’ve been waking up at 5:30am for meditation and morning hikes my entire adult life, but that would be a lie. today on the blog, i’m sharing my personal story about my dark past with alcohol, partying, and how i ended the addictive cycle before it ended me. alcohol, drugs, and partying are an acceptable part of our youth culture. we are just ‘getting it out of our system’ and ‘living life to the fullest!’ and while that was true for me at first, it became another way for me to numb myself and it spiraled out of control and drove me down a dark lonely path of self-sabotage. when leaving a life of partying and alcohol behind, it can be extremely isolating trying to make new friends who have similar interests, especially in a new city. in the blog post, i share how i formed a new community of like-minded people who supported me and shared similar interests. i also share some tips for navigating the dating world when #sobercurious, how to own your choices and overcome the “peer pressure” we can feel when saying NO. knowing whats best for you and your body is empowering. let your choices uplift you and set you free. link is in bio  #sobercurious #leefromamerica

A post shared by Lee Tilghman (@leefromamerica) on

With her gorgeous smile and her bubbly personality, Lee Tilghman will give you loads of positive vibes if you follow her on the gram. 

Based in Los Angeles, the recipe developer is passionate about helping women find the confidence to make healthy choices and feel empowered to live their best lives. And we just want to be her friend!

Clemfoodie

For daily healthy cooking inspo, Clémentine's feed is the place to go.

While super pretty, the plates she makes are actually quite easy to make at home and we love her fuss-free colourful style. 

cleaneatsbytay

A college student in NYC, Tayler  McKellop started sharing her daily plant-based meals and recipes to inspire others to make healthier choices.

We love the beautiful bowls and decadent smoothies she posts on her page!

frommybowl

 

Casually chillin in a window like  I recently realized that my 2 year yoga-versary is coming up! And by that I mean I’ve been consistently practicing yoga daily for almost 2 years  When I first did yoga I thought it was boring…oh how times have changed! Now I look forward to my practice every day and honestly feel like the day is not complete without a little mat time  I practice at home 6/7 days a week (mostly doing @bananablondie108’s videos), and go to a studio for a class on the weekends. Michelle (@bananablondie108) and I are actually going to be filming a YOGA Q&A video together next week, so if you have any topics you’d like us to cover, please leave them below!  //: @beyondyoga from @yogaoutlet + : @cocomichele_ #FromMyBowl #YogaSideEffects

A post shared by Caitlin Shoemaker (@frommybowl) on

Based in Miami, Caitlin Shoemaker is a vegan recipe developer and tbh, her glowing skin and gorgeous food photos could convince us to take the plunge! 

Her YouTube channel offers loads of inspiration for easy vegan budget-friendly recipes. 

sarahs_day

 

It’s weeks like this that I realise how much I love cooking and being in my own kitchen! #domesticprincess #missyou I mentioned/warned you guys that these next three weeks were going to be INSANE for me! I’m trying my hardest to keep you in the loop and keep you up to date with my eBook, meet up, fruit & nut mix launch on Monday, activewear restock, YouTube uploads, protein balls news and more so I haven’t even had time to grocery shop, let alone cook! SOOO I’ve pretty much become a master at ordering takeout and grabbing meals on the go. I usually always go for some kind of dense salad or nourish bowl. I make sure there’s some nice, healthy fats in there like avocado, nuts and seeds, as well as loads of veggies!! Sometimes I get boiled eggs, chicken or salmon and other times I’ll gravitate towards vegan falafels, chickpeas and lentils. I don’t restrict myself, and I try to keep my diet as colourful as possible!! While I’m feeling really time poor and exhausted right now, I’m genuinely so excited and blown away by everything that’s going on! I can’t wait to share some really REALLY exciting news with you. Stay tuned sissys. BIG things coming!!

A post shared by Sarah (@sarahs_day) on

Sarah Stevenson has been sharing her tips and tricks on fitness, health and wellbeing since 2013.

The Australian influencer follows a paleo diet but we love her relaxed attitude towards food.

madalingiorgetta

Another beauty from Down Under, Madalin  Giorgetta is certified personal trainer with a passion for lifting.

Her gym clothes selfies will seriously make you want to hit the treadmill and pull some heavy weight! 

thefoodmedic

Born and bred in Co Louth, Dr Hazel Wallace has gained a huge Instagram following with her sensible approach to nutrition and fitness. 

With a second book hitting the shelves this week, Hazel is on a mission to help us feed ourselves with easy recipes and forget all about crash diets.

zannavandijk

A great mix of pretty plates and fitness inspo, Zanna van Dijk's Instagram page is all about body positivity and fun vibes.

We can understand why Adidas chose her as their global ambassador!

Also, don't miss her podcast Fit & Fearless, where she discusses all things fitness from eating disorders and lifting weights through to body confidence and cardio. 

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So, it’s a well-known fact that breakfast is the most important meal of the day, and yet many of us still struggle to incorporate it into our daily routines.

Emerging from a warm, cosy bed can be a struggle at the best of times and with a long morning to-do list in front of us, breakfast is normally the first thing to get dropped when we’re running late.

But when exactly should we eat our first meal of the day?

Well, health professional, Dr. Oz, has finally given us the answer.

Speaking to Pop Sugar, the expert recommended eating breakfast within one hour of waking up.

What’s more is you should be eating lunch no later than four and a half hours after, and dinner should be at least three hours before bedtime to avoid a belly full of food and indigestion.

Dr. Oz explained that adopting this routine will make you much less likely to cheat on high-calorie junk food throughout the day.

But if you do want to sneak a little treat, the best time to do so is before 10 am.

Chocolate for breakfast anyone? Science says it's totally okay. 

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Anyone who has ever suffered through intense menstrual pain can tell you that it’s not anything to be taken lightly — and yet, we hear continuous stories of women being told that their cramps are not actually that bad or, worse, in their heads. Some can fear that dismissal, of being told, that its an overreaction.   

And yet again period cramps, or Dysmenorrhea as it's technically called, has been ruled as painful as having a heart attack. Professor of reproductive health at University College London, John Guillebaud, has said that patients have described the cramping pain as "almost as bad as having a heart attack." 

Guillebaud went on to say the issue has been overlooked because “Men don’t get it and it hasn’t been given the centrality it should have. I do believe it’s something that should be taken care of, like anything else in medicine.”

This, of course, is no news to us, but it is another indication of how little women's health is taken seriously. We know how bad it can be – yet it's only with reports like this, for example, that, it becomes a topic of mainstream conversation.  In fact, this was bumped into the press again after Marie Claire made the report known – a similar report surfaced in 2016. 

What is brilliant though, is the hilarious reaction on Twitter, from women, collectively rolling their eyes – and though it isn't new news (or news at all, to us), it's good to have women's health issues again out in the open.

Here are only a few highlights from social media:

According to statistics, one in five suffers from Dysmenorrhea, the clinical term for painful periods, which has no definitive medical origin. One in ten also suffers from Endometriosis, a condition without known cause that causes severe period pain and occurs in women where the lining of the womb decides to venture into the pelvic area, ovaries and other places in the body.

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A new study published in the journal Scientific Reports found that a couple glasses of wine a day actually cleans your brain.

Consuming alcohol in low doses can help the brain rid itself of toxins, including those associated with Alzheimer's disease. Low levels of alcohol consumption also help to tamp down on brain inflammation.

The researchers noted that consuming large amounts of alcohol is still detrimental to one's health, with lead author Maiken Nedergaard, M.D., D.M.Sc. saying: 'Prolonged intake of excessive amounts of ethanol is known to have adverse effects on the central nervous system.'

'However, in this study, we have shown for the first time that low doses of alcohol are potentially beneficial to brain health, namely it improves the brain's ability to remove waste.'

These findings join previous research that has shed light on the advantages of consuming low amounts of alcohol, including reduced risk of cardiovascular diseases.

Maiken, who is the co-director of the Center for Translational Neuromedicine at the University of Rochester Medical Center (URMC), examined the effects of alcohol upon the workings of the glymphatic system in the brain.

The glymphatic system is the brain's unique cleaning process. It uses cerebral spinal fluid (CSF) to clear away waste, including the proteins beta amyloid and tau, which are linked to dementia and Alzheimer's disease.

The study, conducted using mice, examined the differences between mice that were exposed to high levels of alcohol for long periods of time and those that received low doses for long stretches of time.

Mice in the acute alcohol exposure group experienced cognitive impairment and their motor skills deteriorated. The team also found that these mice exhibited high levels of a molecular marker for inflammation.

In the meantime, the mice in the lower-dose group showed less brain inflammation. These mice were consuming the equivalent of about two and a half glasses of wine daily, and their glymphatic systems showed marked improvement in efficiency.

'The data on the effects of alcohol on the glymphatic system seemingly matches the J-shaped model relating to the dose effects of alcohol on general health and mortality, whereby low doses of alcohol are beneficial, while excessive consumption is detrimental to overall health,' Maiken observed.

'Studies have shown that low-to-moderate alcohol intake is associated with a lesser risk of dementia, while heavy drinking for many years confers an increased risk of cognitive decline.'

'This study may help explain why this occurs. Specifically, low doses of alcohol appear to improve overall brain health.'

Cheers to that.

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Many people believe that green tea is a miracle worker. It speeds up your metabolism. It clears up your skin. It lowers your blood pressure. It reduces the risk of heart disease. And it even improves ones’ memory.

However, experts believe that the herbal tea isn’t as magical as we may think. Speaking to PopSugar, Dr Josh Axe stated that people need to realise that drinking the tea alone isn’t enough.

The best-selling author said, 'Research suggests that a combination of lifestyle components account for the health benefits observed in people that drink tea.'

Basically,  drinking one cup of green tea isn’t going to miraculously clear your skin. You need to practice a good skincare routine and drink plenty of water too.

Dr Axe suggested that the public should focus on their overall diet. Life would be great if we could eat as much pizza and chocolate as we wanted, but, as we know, balance is key.

One of the main reasons people drink green tea is to lose weight.

However, Dr Axe stated that you need to do more than drink the herbal tea to shed pounds, 'For weight loss, you may need to rely on the conventional methods of a healthy diet and exercise.'

You need to eat apples and kale, as well as well as cupcakes and salted caramel chocolate bars (unfortunately.)

Green tea may have some great health benefits, but Dr Axe urged  the public to think of the negative sides: 'Green tea extracts should not be taken by patients suffering from renal failure, liver disease, heart conditions, or major cardiovascular problems without supervision from a doctor.'

'Pregnant women and breastfeeding mums should drink no more than one or two cups per day, as some research shows that more caffeine than this amount may interfere with normal heart rhythms,' he advised.

We may still partake in a cup or two. 

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So, you might want to re-think your skinny coffee order, because new research suggests that full-fat milk is not the artery-clogging devil liquid we were once led to believe it was. 

In fact, the study conducted at the University of Copenhagen in Denmark found that full-fat milk can actually promote good heart health.

The team of researchers discovered that non-skimmed dairy could boost levels of 'good' High-density lipoprotein (HDL) cholesterol in the bloodstream.

Their report stated: “Dietary guidelines have for decades recommended choosing low-fat dairy products due to the high content of saturated fat in dairy known to increase blood concentration of LDL cholesterol .

“But studies show no association between overall dairy intake and risk of cardiovascular disease and even point to an inverse association with type 2 diabetes.”

The finding directly contradict decades of dietary advice, with skimmed or semi-skimmed milk often being hailed a healthier alternative to its full-fat counterpart.

“Our findings suggest whole milk might be considered a part of a healthy diet among the healthy population,” the study concluded.

What's more, in 2016, the same team found eating low-fat cheese did not reduce cholesterol, cut blood pressure or help to trim the waistline.

RIP to all the pizzas and chocolate milkshakes we've refused over the years – it was all in vain. 

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Most people who try to follow a reasonably healthy diet will be familiar with the concept of a 'cheat day' – 24 hours when calories don't count, because hey, you havn't even looked at a square of chocolate in over a week.

One day off won't do any harm, right?

Well, not exactly.

As it turns out, just one day of binge eating can have a huge impact on your body's health. 

Researchers from the University of Loughborough asked 15 heathy people to eat a diet high in fat for just one day.

They indulged in three high-calorie meals including, sausages, bacon and fried eggs for breakfast, sausage rolls and cheese sandwiches for lunch, followed by a pork pie snack, then a burger and a chocolate chip muffin.

In total, participants consumed about 78 per cent more calories then the recommended amount, and by the end of the day, their whole-body insulin levels has decreased by 28 per cent.

Researchers say this result in highly “significant”, as over time, the pancreas could become dysfunctional, leading to an increased risk of type two diabetes.

The study concluded: “A single day of high-fat, overfeeding impaired whole-body insulin sensitivity in young, healthy adults. This highlights the rapidity with which excessive consumption of calories through high-fat food can impair glucose metabolism, and suggests that acute binge eating may have immediate metabolic health consequences for the individual.”

So, perhaps it might be better to spread your treats throughout the week…

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We've all been there – late night, too many snoozes, barely catch the bus, no time to eat.

And while the notion that breakfast is the 'most important meal of the day' has been drilled into us from a young age, most of us choose to ignore this advice from time to time.

In fact, a recent Bord Bia study found that 13 per cent of Irish adults don't eat breakfast at all.

However, it look like our mothers may have been right all along, because new research has found a link between skipping breakfast and poor cardiovascular health.

For the study, researchers analysed the health of 4,052 middle aged men and women working in banks, all of whom had no previous history of cardiovascular disease.

Participants were asked to note everything they ate over a 15-day period, as well as their body mass index, cholesterol levels, smoking status, and level of physical activity.

Researchers then examined the build up of fatty material in the arteries around the heart and neck and found that those who skipped breakfast (or ate very little), had an increased risk of heart attack and stroke.

What's more, this link held up even whether other factors such as smoking and high blood pressure were taken into account.

Researchers reckon this build up in fatty material is down to the fact that those who skip breakfast are more inclined to consume excess calories throughout the day.

So basically, no matter how busy you might be, skipping meals is never a good idea.

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According to figures released by The Endometriosis Association of Ireland, approximately 10% of Irish women suffer from the condition and yet there remains a distinct lack of conversation around the topic.

But we're not alone. Women all across the world face difficulties in getting their symptoms acknowledged, and often feel isolated when a diagnosis is made.

However, in an effort to break the stigma, one American woman has taken to Instagram to share the truth about living with endometriosis, a condition whereby a woman’s endometrial lining grows outside of the uterus.

Thessy Kouzoukas, a creative director and co-owner of the fashion brand Sabo Skirt, posted two side-by-side pictures showing the extent to which her condition effects her body.

The two photographs, taken just five weeks apart, demonstrate a vast difference in the size of Thessy's stomach.

 

This is quite shocking to people. This is me. This is endometriosis. I never intended to share these photos hence why I'm naked, but my god I can't believe the amount of DM's I've received from girls who have endo too and feel alone. The left is my stomach 3 weeks after a ruptured cyst (5 weeks ago). The right is me now, on a drug called "synarel" that has stopped all my hormones and sent me into menopause at the age of 27. My upcoming trip to Greece along with this drug is in hopes to get me prepped and in the best condition both physically and mentally for an operation I'm receiving in late August. Endo is no joke. I'll be operated on for 7+ hours and hospitalised for a week. Please, spread the word about endo. And If you know anyone with bad period pain PLEASE tell them to get checked for this. And to my girls with endo.. you're not alone

A post shared by Thessy Kouzoukas (@thessy.k) on

This isn't the first time the 27-year-old has opened up her condition.

Earlier this year, she penned an incredibly honest piece for The Huffington Post, in which she described the unbearable abdominal pain experienced by endometriosis sufferers.

It read: “When I first got my period as a young teenager, I got labelled 'lazy' when I couldn't participate in certain sports at school, or 'drama queen' when I would take days off school because I was doubled over in the shower trying desperately to find relief from abdominal pain."

"We aren't told how much pain should be considered tolerable, or when too much pain could be an indication of something worse, like Endometriosis.”

For more information on endometriosis, visit www.endometriosis.ie. 

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So, we're all aware of the physical benefits of cycling.

The low impact exercise can greatly improve cardiovascular fitness, increase muscle strength and flexibility and even lead to lead better posture and coordination.

But, the health benefits don't end there. A new study has found that choosing a bike over a car for your morning commute could actually help reduce stress and improve your work performance.

Researchers at Concordia University compared how different modes of transport affected the stress levels of workers.

The results suggested that cycling to work is the best way to start your day if you are feeling stressed.

Lead author, Stéphane Brutus, said, "Employees who cycled to work showed significantly lower levels of stress within the first 45 minutes of work than those who travelled by car.”

123 employees at Autodesk, an information technology company in Old Montreal, were asked questions about their mood, perceived commuting stress and mode of travel through an online survey.

Researchers only assessed answers from respondants who completed the questionnaire within 45 minutes of arriving at work to ensure a more accurate report.

Brutus notes that this time specification was the study's major innovation.

"Recent research has shown that early morning stress and mood are strong predictors of their effect later in the day," he explains.

"They can shape how subsequent events are perceived, interpreted and acted upon for the rest of the day."

He added, "There are relatively few studies that compare the affective experiences of cyclists with those of car and public transport users," says Brutus, an avid cyclist himself. "Our study was an attempt to address that gap."

What's more, previous studies have found that cyclists perceived their commute as being less stressful than those who travelled by car.

So, if you find you're constantly starting the day off on the wrong foot, a pedal-powered commute could be the answer you've been searching for. 

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So, drying clothes indoors is pretty much the norm in this country. Our temperamental weather means there's little point in hanging our washing on the line and tumble dryers are far to expensive to run everyday (or at least that's what our mothers taught us).

However, it looks like we might need to find an alternative solution to our laundry-drying needs as new research has suggested that keeping wet clothes indoors could have a damaging effect on your health and your home.

Speaking to KisSpot, Dr Christine Cowie,  a senior researcher in Environmental Health with the University of New South Wales, said: "From a health perspective… many biological agents are found indoors and they usually thrive on dampness and inadequate ventilation."

"They have found that dampness itself has been a good indicator of risk of asthma and respiratory symptoms. There are other studies that show inhalation of fungal spores… are linked to allergic sensitisation and asthma."

So basically, damp air can contribute to the symptoms of allergies and asthma.

But, it's not all bad news, Dr Nick Osborne, Senior Lecturer at the University of NSW, explained the ways we can work to prevent any of theses issues arising.

“If you’re cooking remember to turn the extractor fan on", he told KidSpot. "Dry the dog off before you come inside and think about where you store your wet coats – put them on the veranda ’til they dry off.

"If it’s sunny get your washing out and make sure if you use a dryer that it’s vented to the outside. It all adds up".

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Chocolate makes our hearts happy.

Seriously, having a bad day? Chocolate. Stressed out at work? Chocolate. Going through a bad break-up? Chocolate.

So, that's why we're SO delighted to find out that it's actually good for us.

Now, we know that at this stage a lot of studies are claiming that basically every food in the world is good for us, but we're definitely on board with the chocolate findings.

chocolate, cookies, cooking

A new study published in the British Medical Journal: Heart claims that eating chocolate in moderation can have a positive effect on lessening the risk of Atrial Fibrillation, a heart arrhythmia condition.

Currently, 8.8 million people in the EU suffer from it.

So, how does chocolate help the situation? Well, we all know that dark chocolate is good for us, so the question arises with other chocolate goods, such as milk chocolate, white chocolate and everything in between.

Brown Chocolate Cupcake

Tests carried out at the Danish Diet, Cancer and Healthy Study say that cocoa products contain a high contents of flavanols, which are basically antioxidants with anti-inflammatory benefits.

Studies found that those who consume two to six servings of chocolate a week were at a lower risk of developing Artial Fibrillation.

So, there you have it. Eat more chocolate.

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