Sleeping is a fundamental human need, but still, a huge portion of the population struggles to get sufficient restful sleep. There are many reasons as to why that is the case, some people knowingly push their bodies to stay awake, while others may suffer with some illness making it difficult for them to sleep. According to the American Psychiatric Association, sleep disorders affect more than 50 million individuals in the United States alone. Those who routinely experience restless nights understand the frustration and impact of it on daily life. As such, the search for natural sleep remedies is a common pursuit. Surprisingly, a simple staple like sourdough bread may offer unexpected benefits for promoting better sleep quality.

The connection between your gut health and sleep quality has been recognized more and more by researchers. According to them, a healthy gut microbiome is a place where the complex community of microorganisms live inside the digestive tract and that plays a crucial role in overall well-being. While it does play a huge role here, you will see how it also plays important roles in other bodily functions such as sleep. This connection has also been called the gut-brain axis, which is the bidirectional communication or in simple language a 2-way communication between your gut and the central nervous system. A 2022 review published in Sleep Medicine Reviews helped us understand this relationship better and showed how disruptions in sleep patterns can negatively impact the gut microbiome, and conversely, imbalances in gut health can contribute to sleep disturbances. Basically, if your gut isn’t happy with your nutritional choices, your sleep is also not going to be restful or good. This research underscores the importance of maintaining a healthy gut for optimal sleep.

Prepping Your Gut for Rest

Several studies have researched the impact of gut health on sleep quality. A 2019 study published in PLoS One looked into whether diverse gut microbiomes could improve sleep quality for people. The researchers discovered that providing the gut with supportive nutrients had a good influence on sleep health. Sourdough bread stands out from other breads because of its nutrient profile and how it is made. While other breads need commercial yeast, sourdough is made with wild yeast starter, which has to undergo a fermentation process, social media has made this process well recognized as many people make sourdough starters and show the process of fermentation. This fermentation is key to sourdough's gut-friendly properties, as explained by WebMD. Healthcare professionals emphasized the importance of fermentation, explaining that it creates prebiotics, which serve as food for the beneficial bacteria in the gut. These prebiotics found in sourdough can support a healthy gut microbiome, which, as previously discussed, can positively impact sleep. Sourdough bread is also a low-glycemic-index food, as confirmed by a 2021 study in Foods. Low-glycemic foods are digested more slowly, minimizing the burden on the body's sugar processing and potentially improving sleep.

Impact of Sugar on Sleep

A 2019 study in the American Journal of Lifestyle Medicine found that college students, who on top of their already time and energy-consuming courses, consumed high amounts of added sugars often had poorer sleep quality. Similarly, a 2019 study in the American Journal of Clinical Nutrition found that postmenopausal women with high-glycemic index diets had a higher risk of insomnia. While a single slice of sourdough bread won't magically fix sleep problems, it can be a very important addition to a balanced diet. Combined this with other sleep-promoting foods and lifestyle habits and you will see how sourdough bread's gut-friendly and blood sugar-regulating properties may contribute to better sleep.

The musty, cardboard-like scent often associated with older adults is widely recognized and just as widely misunderstood. Commonly referred to as “old people smell,” this odor isn’t a result of poor hygiene or a specific perfume — it's rooted in biology. As people age, their skin undergoes changes that make this scent more pronounced and persistent.

This distinct smell is caused by a compound called 2-nonenal, which forms on the skin due to lipid peroxidation — the process where fats in the skin oxidize. As antioxidant levels decline with age and cellular turnover slows, these oxidized fats accumulate on the skin's surface. The result is a lingering odor that isn’t easily washed away or masked with fragrance.

Why the Scent Lingers With Age

As the body ages, hormonal shifts and slower skin renewal contribute to the buildup of oxidized lipids. The body's ability to shed old cells and regenerate new ones becomes less efficient, making it harder to naturally eliminate the compounds responsible for the odor.

Additionally, typical cleansing methods like bathing or using deodorants don’t effectively break down the fatty acids responsible for the scent. This is why the smell can persist despite maintaining good hygiene.

The Role of 2-Nonenal and Lipid Peroxidation

The key culprit behind this age-related body odor is 2-nonenal, a byproduct formed when omega-7 fatty acids in the skin oxidize. This process, called lipid peroxidation, is essentially the skin’s version of rusting. Without sufficient antioxidant protection, especially as one ages, this oxidation accelerates.

Unlike typical body odor, which is caused by bacteria breaking down sweat, 2-nonenal comes from within — which means it can't be scrubbed off or covered with perfume. In fact, adding perfume often results in a more musty combination rather than eliminating the smell.

How Mushrooms Can Help from the Inside Out

The most effective way to address this odor is not external but internal — by targeting its root cause through nutrition. Enter mushrooms: a powerful superfood that offers several age-defying benefits.

Mushrooms are especially rich in ergothioneine, a unique amino acid and antioxidant that can halt lipid peroxidation before it leads to odor formation. Ergothioneine also has anti-inflammatory properties, helping the skin stay healthier and more resistant to oxidative damage.

Additionally, mushrooms contain spermidine, a natural compound that supports autophagy, the body’s internal “clean-up” system. Autophagy breaks down and recycles damaged cell components, promoting cell renewal and helping maintain healthier skin — and in turn, reducing the scent associated with aging.

The Best Mushrooms for the Job

While all mushrooms contribute positively to health, certain varieties are more potent when it comes to fighting age-related odor. Shiitake and oyster mushrooms stand out for their high levels of ergothioneine and spermidine, making them particularly effective in targeting the root causes of 2-nonenal buildup.

These mushrooms not only support better skin health but have also been linked to a lower risk of cognitive decline and chronic disease. Their benefits extend beyond odor prevention, offering immune support, cancer-fighting properties, and improved metabolic health.

More Than Just Odor Control

Incorporating mushrooms into the diet offers a range of age-related health benefits. In addition to curbing the development of the so-called “old people smell,” mushrooms have been found to:

• Lower blood pressure
• Improve insulin resistance
• Protect against brain damage
• Slow cancer progression
• Strengthen bones

Studies have also linked mushroom consumption with reduced risks of prostate and breast cancer. In some countries like Japan and China, mushroom extracts are even used alongside cancer treatments due to their immune-boosting effects.

The Fourth of July is usually all about fireworks, BBQs, and patriotic playlists—but let’s not forget another tradition that’s gained popularity in recent years: movie nights at home. Whether you’re winding down from a long day of celebrations or just skipping the crowd to watch classics under the stars, a cozy night in calls for sweatpants, blankets, and of course, snacks.

Popcorn may be the go-to, but this Independence Day, consider breaking from tradition with some revolutionary snack choices. Did you know there are plenty of whole grains you can pop for a lighter, crunchier twist? Sorghum, amaranth, quinoa, and more—these ancient grains bring unique textures and flavors without the pesky hulls that stick in your teeth.

Also Read: These Steps Will Wash Blueberries The Right Way And Remove Pathogens And Pesticides Residue

Not All Grains Pop—But They Puff Beautifully

Let’s clear things up: most ancient grains don’t pop into fluffy, buttery clouds like corn does. Instead, they puff when heated. So, if you’re trying them for the first time, expect a toasty crunch rather than big, airy bites. But what they lack in size, they make up for in taste, nutrition, and charm.

1. Sorghum

If you’re new to puffing grains, start with sorghum. It looks like tiny popcorn and delivers a similarly satisfying crunch. Lauren Harris-Pincus, MS, RDN, calls it a “gluten-free, fiber-rich, antioxidant-packed” snack that’s grown right here in the U.S.

Bonus: Sorghum doesn’t have a hull, so there’s zero risk of those annoying popcorn bits in your teeth. Sprinkle it over salads, soups, or even ice cream for an unexpected Fourth of July twist.

2. Amaranth

Amaranth is a quick-popper and packs serious nutrition—think protein, fiber, and minerals. Lisa Richards, nutritionist and author of The Candida Diet, notes that it’s gluten-free and nutrient-dense. Its tiny size makes it ideal for mixing into granola bars, muffins, or DIY cereals. Puffed amaranth adds a fun crunch to yogurt parfaits or fruit bowls at your 4th of July breakfast table.

3. Barley

While barley doesn’t exactly pop, it does crack and puff slightly, resulting in a chewy, nutty snack. It’s not the flashiest grain, but it delivers a mellow, toasted flavor perfect for a post-fireworks wind-down snack.

4. Buckwheat

Puffed buckwheat doesn’t just sound fun—it’s actually delicious. Crunchy and tender, this grain works best as a topping on oatmeal, fresh fruit, or nut-butter toast. If you’re not up for DIY puffing, try pre-puffed options like Lil Bucks for easy snacking.

5. Quinoa

Quinoa pops small, but brings bold flavor. While its shape doesn’t change much, its texture gets light and crisp. Try puffed quinoa on salads, in trail mix, or as a cereal replacement for a healthier holiday breakfast.

Also Read: This Year, Doctor's Day Reminded That Doctors Too Are Humans And Can Get Emotionally Exhausted

How to Puff Ancient Grains?

Puffing ancient grains is surprisingly simple—no oil required! Here’s how to do it:

• Heat a medium saucepan over medium-high heat until a drop of water sizzles and evaporates.

• Add grains in a single layer, and shake the pan frequently.

• Listen and watch: grains will crackle, puff, or lightly brown. Remove promptly to avoid burning.

• Each grain reacts differently to heat, so keep an eye on texture and color. Overheating can result in bitterness.

On Tuesday, the US Food and Drug Administration (FDA) announced a recall of 12,000 pounds of organic bulk blueberries which was distributed by Alma Pal International LLC. According to the agency, the blueberries have been tested positive for Listeria monocytogenes, a potentially dangerous bacteria known to cause foodborne illness.

READ: FDA Recalls Blueberries Over Listeria Risk Ahead of July 4th Festivities

Amid all this, one question that concerns many is how to wash blueberries the right way?

While water alone can remove debris, food scientist Bryan Quoc Le, Ph.D., says, as reported in marthastewart.com that it is not enough to eliminate pathogens or pesticide residue.

However, there are tips and tricks that can remove such residue. For this, your household staples like white vinegar or baking soda can work.

Vinegar's low pH makes it very effective at dissolving certain pesticide residues and inhibiting bacterial growth. Baking soda too works well when it comes to neutralizing bacteria through its alkaline nature. However, it may leave a bitter residue if it is not rinsed properly.

Also Read: Healthier Popcorn Alternatives You Can Try For Your July 4 Movie Nights

Why Isn't It Enough To Just Rinse Blueberries With Water?

Simply rinsing blueberries with water may wash away visible dirt, but it’s not enough to tackle bacteria, mold, or pesticide residues. According to Le, using vinegar or baking soda is more effective, as both alter the pH of the berry’s surface—creating an environment that disrupts microbial growth and helps extend shelf life better than neutral water.

Washing Trick: Why Do Baking Soda and Vinegar Work?

Baking Soda

As an alkaline cleaner, baking soda is effective against a different range of bacteria. However, it may leave a slightly bitter residue if not rinsed off thoroughly.

Vinegar

White distilled vinegar is ideal for cleaning produce. Its acidity helps break down certain pesticides—especially those with a basic pH—and inhibits bacterial growth. “It’s the pH that matters, not the vinegar type,” says Dr. Le. Apple cider vinegar works too, but white vinegar is more affordable and equally effective.

How To Clean Blueberries The Right Way?

For vinegar wash, follow these steps:

• Start with mixing 3 parts cold water to 1 part white vinegar. Use a large bowl to mix properly.

• Now, add blueberries and let it soak for 5 to 10 minutes.

• Wash your hands and then you can then wash the blueberries thoroughly, rub it with your hands to help loosen debris.

• Once done, drain the water and wash the blueberries again with running cold water to remove any vinegar residue

• Dry completely on a clean dish towel or paper towel before you store it in the refrigerator.

For baking soda wash, follow these steps:

• In a large bowl, dissolve 1 teaspoon of baking soda in 2 cups of cold water. Stir well until fully mixed.

• Gently add the blueberries to the solution and let them soak for 5 to 10 minutes. This helps loosen dirt, bacteria, and pesticide residues.

• Drain the berries and rinse them well under cool running water to remove any remaining baking soda.

• Spread the blueberries out on a clean dish towel or paper towels and pat them dry. Let them air dry completely before storing in the refrigerator to prevent mold growth.

Note: Make sure you do not soak the blueberries for longer than 15 minutes. Food scientist warns that the skin can begin to degrade if the blueberries are soaked for too long and it can cause flavors to dissolve in the cleaning solution.