YO1 WELLNESS HEALTH GUIDE: PAGE 4

Which Ayurvedic hair treatments have evidence behind them, how to oil hair properly, what the herbs do, and when hair loss needs a doctor instead.

Barley is high in beta-glucan, the fiber shown to lower LDL cholesterol. Here is what the grain does, how much you need and the best way to cook it.

Nuts, fish, legumes and whole grains carry the strongest data, and the pattern beats the ingredient. Here is what to eat and what to replace.

The low glycemic foods list by category, why glycemic load matters more than index, what the trials found, and the limitations that decide how to use it.

What shea butter does for dry and eczema-prone skin, why applying it to damp skin matters, the claims that do not hold up, and who should be cautious.

How meal order, a short walk, vinegar, sleep and stress change your blood sugar response without changing what you eat, and which habit to start with.

The nutrition figures side by side, why enriched white rice has more iron, the arsenic problem with brown rice, and the cooking method that fixes it.

How yin yoga and restorative yoga differ in purpose, hold times, props and sensation, what the trials on each actually found, and which one suits you.

The nine modifiable factors behind 90 percent of first heart attacks, the five numbers worth knowing, how many steps help, and when to get urgent help.

Why metabolism does not slow in your thirties, what the four components of energy expenditure are, what genuinely raises it, and which boosters do nothing.

The traditional kitchari recipe with ingredients and method, why mung dal and rice work together, what a kitchari cleanse does, and how to adapt it.

The one benefit of lemon water with real trial evidence behind it, which effects are simply the water, the claims that fail, and how to protect your teeth.

The Ayurvedic daily routine hour by hour, from tongue scraping to an early dinner, and where research on sleep regularity and meal timing agrees with it.

What dragon fruit really provides, the prebiotic trial worth knowing about, how to pick a ripe one, and why red-fleshed varieties can turn things pink.

How many steps protect the heart, why 10,000 was never a research figure, what aerobic and resistance work each contribute, and how to build a week.

What fish oil does for triglycerides and joints, why the heart claims did not hold up, the atrial fibrillation question, and the vegetarian sources.

What green tea does for heart health and mortality across two million people, the blood pressure numbers, how to brew it, and the liver risk from extracts.

Haritaki is the principal fruit in Triphala and one of the most used herbs in Ayurveda. Its traditional uses, the clinical evidence, and safe use.

What cycling does for weight and health, why exercise alone rarely produces loss, why the commute is the strongest version, and how to set the bike up.

What reduces bloating and improves digestion, what the trial evidence supports, and the symptoms that mean you should see a doctor rather than self-treat.