Eat Earlier, Cool Your Bedroom for Heart Health—and 3 More Wellness Tips This Week
Eat Earlier, Cool Your Bedroom for Heart Health—and 3 More Wellness Tips This Week
Fact checked by Jennifer Klump
This week, we’re breaking down the eating habits that are linked to lower body weight, the best morning drinks for kidney health, the ideal bedroom temperature for your heart, what makes a protein source truly nutritious, and why taking too many vitamins can backfire.
1. Eat earlier and fast longer for weight support 🍽️
Research has linked two eating behaviors to lower weight: eating earlier in the day and fasting longer overnight. Both may affect the body’s natural sleep-wake cycle, or circadian rhythm. A 2024 study suggests that aligning meals with your body’s circadian rhythm may help support metabolic processes and reduce the risk of weight gain.
Still, don’t change your diet based on a single study. Many lifestyle factors influence weight management, and it’s important to talk with your healthcare provider about the best long-term strategy for you.
2. Start your morning with water💧
One of the simplest ways to support your kidneys is to drink plenty of water. Staying hydrated helps your kidneys filter waste and maintain your body’s fluid balance. While coffee and tea have health benefits, plain water is one of the best choices for hydration.
If you don’t like plain still water, try naturally flavored or sparkling water without added sugar. If you have kidney disease, your fluid needs may differ—including how much water you should drink each day. Talk with your healthcare provider about the right fluid intake for you.
3. Sleep in a cooler room to support heart health 🌡️
Research suggests sleeping in a cooler bedroom may improve sleep quality and support heart health. Experts generally recommend keeping your bedroom at or below 75 degrees Fahrenheit, with around 65 degrees offering the most benefit.
Warm temperatures can make your heart work harder, even while you sleep. Keeping your room cooler may help your body stay in its natural recovery mode overnight.
4. Choose high-quality protein sources 💪
There’s a lot of debate about what counts as a “good” protein source. Some people prefer plant-based proteins, while others recommend lean animal proteins. At its core, protein is one of the essential building blocks your body needs to function.
Dietitians generally recommend prioritizing high-quality protein sources such as legumes, soy, fatty fish, eggs, higher-protein dairy products like Greek yogurt and cottage cheese, and nuts and seeds. And it’s best to limit protein products like bars and shakes that often contain added sugar, sodium, preservatives, and other ingredients that can outweigh their nutritional benefits.
5. Don’t overdo vitamins 💊
If you take vitamins, more isn’t always better. It’s easier than many people realize to take too much of certain vitamins, which can sometimes lead to toxicity.
Always follow the directions on the label, and don’t take more than what your healthcare provider recommends. Vitamin overdose is more likely if you take supplements while also getting high amounts of the same nutrient from food. Certain medication combinations and health conditions can raise the risk, too. Fat-soluble vitamins—A, D, E, and K—stay in the body longer, making them easier to overconsume than water-soluble vitamins like B and C.
If you’re unsure whether you need a vitamin supplement, your healthcare provider can get you tested for nutrient deficiencies.
